• Medicine Ball cleans (20lbs)
• V-ups (or knees-to-chest)

We completed 21 rounds, which was at the low end of the scores.

It was intense. The workout was 3 rounds of 1k rowing. Despite being one of the strongest rowers in the gym I still get super-anxious as all the pressures of college rowing immediately come back and stress me out, as well as knowing what my splits used to be and trying to achieve those now-impossible scores.

My times:

1. 3:17
2. 3:26
3. 3:33

Between each round we did 30 pushups. My scores were pretty much the best in the gym, only tied by Matt. The good news is that I still have lots of room for improvement in my fitness, so I can be good at something in crossfit!

• 25 KB push presses, one arm (24kg)
• 25 burpees
• 25 hanging leg raises (mostly k-t-c)
• 25 DB cleans, one arm (40lbs)

And my time sucked at @35min total, mostly it was the burpees that killed me as I didn’t have any pushup endurance.

30 min of heavy KB presses (one-arm) and pistols. I used a 24kg KB and had a box to catch my pistols, doing sets of 3 on each side and then switching, 42 reps total.

Dave (the coach) has been working on an idea for a pulling machine - basically hang a rower on the wall and replace the handle with a rope. We tested it by propping the rower up against the pullup bars - it’s hard word to row w/only your lats! I was pulling 1:48-1:55 splits, but I doubt I could have lasted very long. I’m excited to see the final product!

Thrusters (30# dumbbells), assisted pullups, reps of each: 21, 15, 9

For time: 7:20

I could have gone heavier with the dumbbells, 35# or maybe 40# (rx is 45#), but the pullups were still my weak spot - way too slow.

Well, an intermittent crossfit schedule combined with two weeks of bad eating as I rewarded myself for getting my braces off were detrimental to my waistline. Now it’s time to get back on track and restore my previous weightloss progress.

It hasn’t been a total regression though as crossfit has still been making me stronger, but of course that means I’m heaver in my upper body too. After a few weeks to get my running legs back (and get new running shoes) I’ll be starting Crossfit Endurance during lunch at the office 3x a week and running long distance (6-9mi) on the weekend.

And of course I’ll be doing the Seattle (Half-)Marathon this year, it’s during Thanksgiving weekend and a good way to make up for all that stuffing I’ll be eating!

Last week I started this road to recovery, running 2mi on Monday and Tuesday and that was about all I could handle. Running takes a while to get the handle of after so much time off, next week I’ll be doing 3mi and a longer run on the weekend. 13.2mi here I come!

• 150 pullups
• 225 pushups
• 300 situps
• 450 squats

I used a green band for the pullups, we all helped each other compensate for our weaknesses.

• 80 Assisted pullups
• 40 Wheelbarrow walks
• 60 Handstand pushups
• 80 MB Situps

The wheelbarrow walks were difficult! Much harder than expected, we’d just do one length at a time & swap, trying to do a full lap was too challenging.

After the workout & a break for breakfast, I returned to do my max deadlift - new PR: 165kgs! I’d attempted it earlier in the week but had failed due to my grip being tired.