Rowing 250m x 4 with 30 seconds rest between intervals




1k row 4:52


150 x 10
165 x 10
225 x 3
275 x 1
325 x 1
355 x 1
380 x 1 PR!!

Penny got me new knee high socks to protect my shins and keep my DNA off the bar.  Testing them out I got added 5lbs to my deadlift PR!!


Row 250m x 2

2K Row


2K Rowing, 9:47

Push Press or Jerk and Overhead Squat


Row 5 minutes; 960 meters
Handstand Pushups Assisted x 3
Overhead Squats x 10 (pvc)
Shoulder Presses, Behind the neck  10 x 2
Pullups (green band) x 10


Bob -Push Jerks and Overhead Squat Combinations
45# x 3, 55 x 3, 65 x 3, 95 x 3, 125 x 1, 135, 140, 145F, 155PR

Penny -Push Presses and Overhead Squat Combinations
45# x 3, 50 x 3, 55 x 3, 65 x 3, 75 x 1, 85, 95F, 85PR

Penny -Back Squats
125 x 2, 145 x 3 PR

I was happy that I was able to Push Jerk the weight on all the reps all the way up to my OHS PR without needing to Push Press

5K Row


Row 250m x 4 with 30 second rest intervals


5K Row 23:10 PR (a PR for me by 26 seconds over my previous best, but still behind Penny’s PR of 22:58… not sure I’m ever going to catch that girl on the distance rows)

Cycling Sprints


10 minutes Cycling with bike on trainer (in Mountain Mode)


5 minutes Cycling sprint intervals (in Mountain Mode)

2K Row


Row 250m x 3


2000m Row

Missed my PR by 4 seconds …should have looked it up BEFORE I rowed … grrrrr

Front Squats

Last night I’d made a note that I wanted to do Front Squats tonight… thinking maybe 3RM (3 rep maximum) Front Squats.  So today when I saw the daily CrossFit Workout (WOD) in my email, I was intrigued both by the timing and the randomness of the rep pattern…. enough so that I gave it a shot… scaled.

The workout as prescribed was for Front Squats (1RM – 10RM – 1RM – 20RM – 1RM – 30RM).  I’ve tried to adapt a mentality of “do no harm”, so I mellowed the workout down so I wouldn’t kill myself.  I decided 1RM – 5RM – 1RM – 10RM – 1RM – 15RM.  That still gave me plenty of reps and practice with the Front Squats and also testing my max after getting a PR about 12 days ago.


Row 250m x 4 with 30 second rest

Handstand pushups (assisted) (My shoulders were toast from the pullup/push-press workout yesterday, so this was more about getting into position.)  I did end up with humorous video that I need to post… humiliation is a wonderful thing!

Front Squat Warmup
45# x 3
75# x 3
95# x 3
145# x 3
145# x 3
235# x 1

Front Squat Workout (1RM – 5RM – 1RM – 10RM – 1RM – 15RM)
260# x 1 PR
145# x 5
265# x 1 PR (When I was re-racking the weight after my lift, missed the rack on one side and strained my wrist a bit holding the weight to get back into place… almost quit, but took a few extra minutes then continued)
95# x 10
235# x 1
95# x 15

Total of all 6 Loads (260, 145, 265, 95, 235, 95) = 1,095lbs

Novel workout and a great way to unwind after 6 hours of driving today!  Set two Front Squat PR’s!!  260, 265# (Previous PR 255)

Pullups & Push Presses


250m x 4 with 30 second rest intervals

5 Handstand Pushups (assisted) x 2


10 minute AMRAP (as many rounds as possible)

Push Presses 95lbs x 10
Pullups (Blue Band) x 10

Total:  50 Push Presses; 40 Pullups


Cycling on the trainer set in “Mountain Mode”


Easy Cycling 15 minutes; 3.25 miles; 12mph average


Sprint Intervals in Mountain Mode (hardest setting)
Hard cycling 4 minutes; 1.2 miles; 18mph ave; 26mph

Mountain Mode sucks!!!

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