London Drop in

For time:
60 Wallballs 14 lbs
50 Power Snatches 65 lbs
40 Toes to bar
30 Overhead Squats 65 lbs
20 Lateral bar over burpees
10 Bar Muscle-ups

Score: 21:11 RX

Being in a new space can be intimidating, the equipment is almost always different, bars can be slippery, but I find it great to challenge myself and see other athletes. This particular box was underground with a night club feel. It had all modern equipment and the coach got straight into the workout (my kind of coach).

3,2,1 go…..Wallballs felt fine. I did sets of 10. Snatches took forever with sets up 5. They felt very heavy and I was moving slow but stuck to my plan. Toes-to-bar I did sets of 8. This movement felt very challenging, my grip on the bar was the main issue and I struggled to hold on. Overhead squats sets of 10, I finally felt more warmed up at this point. Lateral bar burpees just got my heart rate up so I tried to say steady. Keep moving but not push too hard because the bar MU was next.

This is when the workout started to kick my ass. I failed my first 2 attempts at the bar MU. My body was beat. With the pressure of the clock ticking away I finally got a set of 2 MU after one solid minute of rest. Feeling more confident with a few MU under my belt I began to chip away until I was done. Bar MU have never felt so hard, I definitely need to do more of these under extreme fatigue like this.

Overall a fantastic workout and a great way to start the day before site-seeing, eating and drinking my way through London.

3 Part Day

A) Handstand walking practice (15 minutes)
B) 3 Rounds for time:
500-meter run
21 Wall balls (15lbs)
18 Kettlebell snatches (1 pood)
15 Burpees over the Kettlebell
C) Durante’s Core:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 second Hollow Hold
1-minute rest between rounds

Score: A) walked over the 35lbs plates three times
B) 16:29
C) Finished Durante’s core unbroken for the first time

Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.

Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.

Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.

Working out with an Audince

This morning my alarm went off and so did my two boys. Since I was determined to workout and was already dressed. I rolled the dice and brought the boys downstairs along with 2 bags of Cheerios. 6:45am is not a normal wake up time for my kids so needed to make this workout fast.

EMOM for 21 minutes:
1 Minute of wall-balls (20lbs)
1 Minute of Push-press (65lbs)
1 Minute of Air Bike
1 Minute of rest

Score: Consistent on every movement, 23 wall-balls, 23 Push-press, and 11 cals on the Air bike each round.

Simple workouts like these are perfect for the rushed mornings. Low skill, little equipment and a built in 1 minute rest to tend to the kids. I’m just happy they made it through and proud of myself for sticking to my workout plan. Win, win.

London Drop in

For time:
60 Wallballs 14 lbs
50 Power Snatches 65 lbs
40 Toes to bar
30 Overhead Squats 65 lbs
20 Lateral bar over burpees
10 Bar Muscle-ups

Score: 21:11 RX

Being in a new space can be intimidating, the equipment is almost always different, bars can be slippery, but I find it great to challenge myself and see other athletes. This particular box was underground with a night club feel. It had all modern equipment and the coach got straight into the workout (my kind of coach).

3,2,1 go…..Wallballs felt fine. I did sets of 10. Snatches took forever with sets up 5. They felt very heavy and I was moving slow but stuck to my plan. Toes-to-bar I did sets of 8. This movement felt very challenging, my grip on the bar was the main issue and I struggled to hold on. Overhead squats sets of 10, I finally felt more warmed up at this point. Lateral bar burpees just got my heart rate up so I tried to say steady. Keep moving but not push too hard because the bar MU was next.

This is when the workout started to kick my ass. I failed my first 2 attempts at the bar MU. My body was beat. With the pressure of the clock ticking away I finally got a set of 2 MU after one solid minute of rest. Feeling more confident with a few MU under my belt I began to chip away until I was done. Bar MU have never felt so hard, I definitely need to do more of these under extreme fatigue like this.

Overall a fantastic workout and a great way to start the day before site-seeing, eating and drinking my way through London.

Love to Win, or Hate to Lose?

Today is the first day of the Crossfit Open. For those of you that are not familiar, it’s 5 individual workout. One new workout each week. These workouts need to be performed in front of a judge or filmed as evidence. Every athlete participating must submit their score by Monday by 5pm, PST.

I have participated in the Open for the last 5 years. This Open is particularly interesting to me because last year was the first year I have decided to train by myself, in my garage, with only the equipment I own. Since the Open is a test of fitness. I will be able to see if the training I did at home was truly effective and what area’s I need to work on, for next year.

AMRAP for 15 minutes:
19 Wall balls
19 Calories on the Rower

Score: 236 reps/ 6+8

After completing the first workout, I was pleasantly surprised with my score, and my ability to keep pushing. Showing that my cardio has not fallen off but I still need to work on my rowing (which I don’t have at home). The wall ball which normally I struggle with were not as bad as I thought they would be. I’m ready to log my score and prepare for next Friday’s workout.


2019 Open Prep

The CrossFit Open begins this week. I was on the fence about whether I wanted to participate in the Open this year, for many reason. Time, commitment, and the main reason: fear of failure. In past years I had trained 90% at the gym and 10% at home. Now with 3 kids its the opposite: 90% at home and 10% (if I’m being generous) at the gym.

I decided to do the Open for the very reason I’ve done it every other year: to test my fitness against hundreds of thousands of others, and to see how my first year of at home training and programming has worked.

Time for one of my last home workouts before the first workout of the Open:

For Time:
75 Wall Balls (15 lb ball, 9 ft target)
35 Burpees

Then, 6-9-12-15
Chest to rings Pull-ups
Handstand Push-up
Kettlebell Front Squats (1 pood)

Score: 17:44