Deadlift PR


Metcon (Time)
In Teams of 3 or 4
– 1000m row (100m at a time)
– 100 knees to elbows (10 reps at a time)
– 500 lateral bar hops (25 hops at a time)
– 100 hang power snatches (75/53 and 5 reps at a time)
– 100 hang power cleans (95/73 and 5 reps at a time)
– 1000m row (100m at a time)

– Teammates take turns rowing
– For all other activities, 1 person MUST be resting at any given time for a team of 3 and 2 people MUST be resting at any given time for a team of 4

I worked out at 9:45 with Evelyn, Stacy, and Wayne, and what a great team we made! First I must admit that I was somewhat bossy. Why, you ask? Because there was another team that really, really, really wanted to crush us. They did not.

I rowed 3 times for the cash in and kept pace below 1:30/500m. Yup, that’s a sprint. I completed 4 or 5 sets of K2E all in unbroken reps, 8 or 9 sets of PS and 9 or 10 sets of PCs. I once again rowed another 3 rounds, ensuring that I was the last to row. Our team had the fastest time of the day!

Time = 18:18

Stacy held her own and worked faster than I’ve ever seen her work, Wayne worked steadily and strung together K2E, and Evelyn completed PS and PC faster than any person there. She’s also a walking abacus. Again, we worked very well together!

SUN DECEMBER 27, 2015 | T.U.P.

Metcon (Time)
Power cleans (135/98)
Front squats (135/98)

As I coached the 9:30 session, Jeff and I arrived at the box early to complete this hero WOD. Jeff, however, warmed up more quickly than did I and began 5 minutes before I did so.

This was one of the more challenging hero WODs that I’ve completed. What made it the most challenging was completing solo, as Jeff was ahead of me and I had to pace myself.

I set a goal to complete all rounds of FS without dropping the bar, and I achieved this goal. I dropped each and every power clean from the top and missed 1 rep. I completed rounds of 15 pull-ups in reps of 10 & 5 and remaining rounds in unbroken reps. That saved some time!

There were quite a few times during the workout when I had a difficult time not only catching my breath buy willing myself to pick up the barbell or jump to the pull-up bar. As I had no one to pace myself with I really had no idea how I was doing.

I finished as the 9:30 athletes were entering the box. Uhm, all of them could see just how challenging the workout was. I called to Jeff, “What was your time?” “Eighteen minutes,” he replied.

Time = 17:38

I had the fastest time of the day, and that really surprised me as many athletes can power through power cleans much more quickly than can I.

I felt quite proud of my performance. Is that okay?


Metcon (Weight)
Deadlift 1-10-1-20-1-30

Post total load (add up all six barbell loads).
No reps may be dropped from the top of the lift.

I really like this rep scheme! I set a goal of achieving a new PR.

After warming up with about 10 or so deadlifts, I completed my first single at 345, 30 pounds less than 1RM. The lift felt heavy and I was concerned that I wouldn’t achieve goal.

I completed 10 reps at 315 (just a couple of years ago the 1RM that I was stuck on) in set of 6 & 4. The reps felt much better than the single at 345; thus, my confidence grew.

I increased the weight 20 pounds and completed my 2nd single at 365, until very recently my 1RM. The lift felt easy. My confidence began to soar.

I completed 20 reps at 300 pounds in sets of 5, resting briefly between sets.

I briefly contemplated attempting 385 but set feared that I missed the lift and wouldn’t be able to include the weight in total. I settled on 380, 5 pounds more than recently achieved 1RM.

I stepped up to the barbell, set my feet, legs, and back, and gripped it and ripped it. The bar easily came off of the ground and it was the easiest of the 3 singles. Coach Nick complimented me and I felt proud. There, I said it. I felt proud. I deadlifted more than 260% of my bodyweight. I’m beginning to think that I 400 pound deadlift might be in my future.

Total weight = 18, 790 pounds, just shy of 9.5 tons. Yes, tons.

Metcon (Time)
Ring rows with elevated feet
Air squats

I was the last to complete the deadlifts and hadn’t fully recovered before the metcon began. I nonetheless upped the ante and completed negative ring rows.

I completed all rounds of pushups and air squats in unbroken reps. I completed the round of 21 ring rows in reps of 19 & 2, the round of 15 in reps of 5 or 4, and the round of 9 in reps of 3, 3, 2, & 1. All reps were strict, i.e., no kipping. As was prescribed.

Time = 3:33


“The Grinch” (He’s not so mean…)


Metcon (Time)
Complete 25 reps of the following:
– Back squat (185)
– Front squat (155)
– Power jerk (115)
– Push press (95)

– Complete 50 double unders after completing any activity.
You may complete in any order but must complete all 25 reps
Rx+ = 2 rounds


I attended the 9:30 session, as that was the only time of the day when I wasn’t coaching. This may go down as one of the most difficult workouts I’ve completed to date.

I told myself that if I completed the round in fewer than 20 minutes that I’d complete a second round. Dammit.

I began with push presses, as I knew this would be a good way to get loose and warm. I surprised myself by completing 25 unbroken reps. I then completing 50 unbroken double unders. I was off to a very good start. I added weight to the bar and prepared for front squats.

I began by completing 11 reps and ended the sets with 4 reps. Another 50 unbroken double unders. I changed the plates and prepared for power jerks.

While more challenging than push presses, I was able to nicely string together power jerks, beginning with 11 unbroken reps. My heart rate had escalated and I missed the 37th double under. I could hardly catch my breath! I thought, “Change the weights on the bar. Catch your breath. Don’t start double unders again until you know you can finish the set.” I took my sweet time changing the weights and then finished the double unders.

Back squats were tough, but I nonetheless began with 6 unbroken reps and completed no less than 4 reps any set. I completed 5o unbroken double unders and called “Time!”

Time = 16:33 Rx

I kneeled and caught my breath. I paused a few moments, reconsidered my strategy, and was back on the bar, loading it for power jerks.

Power jerks went reasonably well and I was often able to complete sets of unbroken reps. I did, however, often reset between reps. I was getting tired and it took me 3 sets to get through double unders.

I wanted to get the back squats out of the way so I completed that activity next. I completed in sets of 5, 5, 5, 6, & 4. I grunted loudly the last rep or each set. Yup, another 50 unbroken double unders.

Push presses felt light in comparison to power jerks, and I began with 7 unbroken reps. I was able to consistently string reps together. Another 50 unbroken double unders.

I was sweating profusely and often swearing very loudly. I knew I just had to make it through the front squats. Just like I had completed back squats, I completed in sets of 5, 5, 5, 6, & 4 reps.

I failed on the 42nd rep of double unders. Dammit. I finished last rep, called “Time!” and fell to the floor.

Time = 40:35 Rx+

It took me 24:02 to complete second round, more than 7 full minutes more than first round. Yup, that was tough.


The Grinch (Time)
12-11-10-9-8-7-6-5-4-3-2-1 of the following for time:
Dead-lifts (225)
Ring dips
Wall ball shots (20 & 10)

Rx+ = 255 deadlifts and 25 wall ball shots

I was up for a challenge today so I completed Rx++. Yup, that’s an extra plus.

Coach Nick led the 7 am session. It’s hot and very humid in NC and I was sweating during the warmup!

I completed a muscle-up as the last ring dip, e.g., for the round of 12 I completed 11 ring dips and 1 muscle-up and for the last round I completed only a muscle-up and no ring dip. The transition time slowed me down a bit as I had a set of rings for dips and a higher set for muscle-ups.

My goal was to complete all rounds in unbroken reps. I achieved this goal.

I honestly expected this to be more difficult than it turned out to be. I wisely rested between all activities until the final rounds of 5-4-3-2-1. Unlike the day before, my heart rate never escalated to the point where I felt like I was going to pass out. I’m just that smart.

Time = 21:01

Uhm, I completed this workout in 2011, deadlifting 205# and finishing in 20:54.


“Twelve Days of CrossFit” (and 12 extra pounds)

SAT DECEMBER 19, 2015 | GO, TGU!

Turkish Get Up 
With a running clock, take up to 20 minutes to work up to heaviest rep each arm. Use KBs, DBs, and/or barbell.

I used a barbell and completed reps at 53, 63, and 73#, a 3# PR. Yay!

Metcon (Time)
– 50 thrusters (45)
– 40 toes to bar
– 30/leg walking lunges
– run 800m

Wow, this was tough! I completed the first round of thrusters without putting down the barbell, although I did “rest” with barbell locked out overhead. Toes to bar started off well and then, well, went downhill. I completed the last 1o or so as single reps. Dammit. I completed 60 walking  lunges without stopping and/or resting and then ran 800m. Running was truly the only enjoyable part of the workout.

I completed the next round of thrusters in reps of 30, 10, & 10. Toes to bar again started off well but very quickly turned into a shitstorm. I began with 11 unbroken toes to bar and then completed the remaining 29 reps as singles. Gah! I once again completed 60 lunges without stopping and or resting and ran another 800m.

Time = 21:10


Metcon (Time)
Rx +
– 1 muscle up
– 2 barbell TGUs
– 3 HSPUs
– 4 C2B pull-ups
– 5 shoulder to overhead (100)

– 6 knees to elbows
– 7 box jumps (30)
– 8 back squats

– 9 bent over rows

– 10 power cleans

– 11 SDHPs
12 x 12 (144) double unders

I attended the 6 am session led by birthday-boy-Nick, and it was fun! Uhm, I was a little discombobulated this morning, as I’ve been obsessed with “Making a Murderer” on Netflix. Wow. Just, wow.

There were many in attendance, so I tried to not be too territorial. I set up my area near the front of the box, with box set up in front of pull-up rig and 100# barbell set up between rig and ropes. The only large enough area for me to complete barbell TGUs was in 7305; this meant I often had to navigate around Heather and Jaclyn to get to and from barbell. And this was for the best, as I needed the reprieve from the grueling work.

I’ll begin with the good: I had no failed reps of any muscle ups and completed HSPUs, C2B pull-ups, S2O, K2E, box jumps, back squats, and bent over rows in unbroken reps.

I completed first 2 rounds of power cleans in reps of 6 & 5 and final round in reps of 5, 3, & 2. Power cleans were difficult today! I completed first round of SDHPs in unbroken reps and final round in reps of 6 & 4. Double unders went well and I completed as many as 60 unbroken reps.

The first TGU felt heavy and I thought, “Why does this feel too heavy today? Is it because I did heavy TGUs Saturday?” The next 3 rounds of TGUs felt heavy and I began to question my strength. I thought, “Am I going to need to scale back to 44 pounds and/or use a kettle bell?” I tried 3 attempts with my right arm for the fifth round. And failed. I tried 2 attempts on my left arm. And failed. I rested a moment and then completed a rep with both arms. Whew!

Upon approaching the barbell for the sixth round of TGUs I glanced down and realized that I had used a 45# instead of a 33# barbell; thus, I had been using 65# for TGUs. Gah! Coach Nick was kind enough to grab a 33# barbell for me and I quickly switched plates. The 53# TGU felt exceedingly light! It’s no wonder!

I continued to work at a steady pace and finished in a time of 45:30.

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Whilst coaching May during the 9:30 session whilst she was completing TGUs she commented, “This is getting harder.” I said, “It’s like Viagra.” Ha!

Heflin, part deux


I worked out at 9:30, and it was a very full house! I’ve never seen an episode of Full House. And I never intend to do so.
12342747_10206997781236628_9200793212346436351_nMetcon (Weight)
Complete 10 rounds of the following:
power clean & press + power clean & push press + power clean & jerk (power or split)

Work up to your heaviest set
RNDS 1 – 3: 1 min
RNDS 4 – 7: 1:30 min
RNDS 7 – 10: 2 min

I focused on form and completed rounds at 80, 85, 90, 95, 100, 105, 115, 120, 125, & 130. I started too light and ended too light, as the 130 press felt well, too light.

Metcon (Time)
30-20-10 pull-ups
10-20-30 deadlifts (185)
30-30-30 box jumps (30)

Complete 30 pull-ups, 10 deadlifts, and 30 box jumps. Next, complete 20 pull-ups, 20 deadlifts, and 20 box jumps. Finally, complete 10 pull-ups, 30 deadlifts, and 30 box jumps.

I completed all rounds of pull-ups in unbroken reps, which was my one and only goal. I challenged myself in that I only dropped the last rep of any set of deadlifts and I completed sets in no less than 5 reps. I completed the first round of 10 in unbroken reps, the round of 20 in reps of 5, and the round of 30 in reps of 10, 5, 5, 5, & 5. I completed no less than 10 unbroken box jumps. Box jumps were difficult after deadlifting. Can you say posterior chain?

I completed in 13:59; that’s 60 pull-ups and deadlifts and 90 box jumps.


I coached the 6, 7, & 8: 30 session. Whilst determining weight for DBs I asked Kevin S. his weight. “Two thirty,” he replied. “Do you need to make a dentist appointment?” I asked? I had to explain to him what I meant. Ha!

Larry is building wall ball shelves. As he was taking measurements I took look for a 3-mile walk — which quickly became a run — on the American Tobacco Trail. I returned to the box to discover that Larry had left to pick up supplies. I really, really, really wanted to complete the partner workout with Kelli but, alas, Stephen had already called dibs. It looked like I might have to wait until later to complete the partner WOD. It was then that I noticed Heflin, who was busy taking a business call. Yay!

Metcon (10 Rounds for time)
EMOM for 10 minutes
– 1 wall crawl
– 2 power snatches (95)
– 3 Russian KB swings (53)
I scaled up to 60# KB swings. Let me begin by saying that 95# power snatches are now quite easy for me to complete, and I completed all rounds quickly and unbroken, i.e., hands remaining on the bar and bar to mid-thigh and then floor between reps. I became more efficient as the rounds processed, completing the first 2 rounds in 17 seconds, rounds 3 & 4 in 16 seconds, rounds 5 though 8 in 15 seconds, and the final 2 rounds in 14 seconds. That’s fast! As soon as my chest touched floor after completing wall crawl (chest and nose touched wall) I’d sprint to barbell and complete power snatches. The KB was placed behind me and I’d quickly complete 3 KB swings whilst facing the clock. I very much enjoyed this workout!
Total time = 2:34
Metcon (AMRAP – Rounds and Reps)
Partner WOD
21-min AMRAP
– alternating arm DB shoulder to overhead
– alternating arm DB hang power clean
– DB renegade rows
– DB mountain climbers

– DB weight 25/20% of bodyweight
– Partners take turns rowing 25 calories and completing activities. For example, partner A rows 25 calories while partner B completes as many alternating arm DB shoulder to overhead reps as possible. Partner B then rows as Partner A completes as many alternating arm DB shoulder to overhead reps as possible. Each arm or leg counts as 1 rep.

Yup, Helfin was my partner. He began with a row as I completed 35# (the weight used for all activities) DB push presses. We ended up completing 1 calorie shy of 6 rounds, with Helfin rowing 150 and me rowing 149 calories. Calories, however, didn’t count toward final score. Here are our scores, with my score lifted first:
S2O: 52/29
HPC: 38/26
Rows: 42/16
Mountain climbers: 126/74
S2O: 44/18
HPC: 41/35

I completed 393 and Heflin completed 196 for a total of 539 reps.

And I wasn’t a dick.

Dentist Appointment Plus Five


My 52nd birthday! I attended the 6am session led by Coach Nick.

Power Snatch 
With a running clock, take 7 minutes to establish 1RM

The power snatch is one of my weakest lifts; thus, I programmed on my birthday. One must work on weaknesses and well as strengths. I began with 100, completed a rep at 115, and failed 3 attempts at 122. Dammit. I wanted a PR.

I completed the workout again at 3:30 and was able to power snatch 120, a 5 pound PR. I’ll take it.

Metcon (Time)
Ring dips
Medicine ball clean & jerks (20)
Complete 63 double unders after each round

We were one set of rings shy of having a set for everyone who needed them so I offered to stagger my start. Steve Dodge and I shared a set of rings. I waited until he completed his 21 reps and then I set up to begin. I started 2 minutes after everyone else. And finished well ahead of everyone else. Ha!

I completed all rounds of ring dips and med ball clean & jerks in unbroken reps. I completed the 1st round of double unders in unbroken reps, the 2nd set in reps of 40 and 23, and the last set in reps of 10 and 53. My right shoe had come untied so I had to pause after 10 reps to tie it. Dammit.

Time = 7:29

What a great birthday workout!

I watched the last episode of season 1 of “The Leftovers.” What an amazing show.

TUE DECEMBER 15, 2015 | FS

I attended the 9:30 session led by Coach Deborah. Another fun workout!

Metcon (Weight)
Front Squat
1-10-1-20-1-30 reps

Enter total weight lifted

I love this rep scheme. I set a very specific goal to front squat 235. I achieved this goal. Read on.

I warmed up and completed an easy single at 215. As the lift felt good I completed 10 reps at 185. Yup, unbroken reps. I completed the 2nd single at 225, up until this past October the 1RM I had been stuck on for over a year. The lift felt great! I completed 20 reps at 175 in sets of 9, 7, & 4 reps, resting very briefly (and breathing very heavily).

I proclaimed, “My wrists haven’t been this sore since puberty.”

I set up the bar and, well, gripped it and ripped it. I was beside myself with glee when I quite easily front squatted 235, a 5 pound PR. My first thought was, “I could’ve lifted 240.” I completed 30 reps at 165 in sets of 11, 9, 7, & 3 reps. The last 3 reps were tough.

Total = 10,975#

Metcon (AMRAP – Reps)
5-min AMRAP
1, 2, 3… back squat (95/63)
5m barbell carry in front rack position

As there were many in attendance, I set up outside of the garage door and used worn out 95# plates. My goal was to not drop the bar. Unfortunately the right clip came loose and whilst walking with the barbell in the front rack position the plate fell off of the bar. Dammit. That cost me at least 15 or so seconds. I nonetheless worked quickly and steadily — and I didn’t put down the bar. I completed 8 total rounds plus 1 back squat.

Score = 73 reps


My Birthday!


I hadn’t planned on working out at 9:30; however, Kelli-with-an-i attended the sessions and, well, I just had to stay. I just had to. She set up her station to the left of me. She’s smart like that.
Front Rack Lunge (5-5-4-4-3-3-2-2-1-1)
– Take up to 20 minutes to work up to heaviest single.
– Rep = both right and left legs.
– Take barbell from rack and lunge FORWARD only.

I completed sets at 75, 95, 105, 115, 125, 135, 145, 155, 165, & 175. As I had a little time, I attempted a single at 185. And fell on my ass. Ha! I achieved a 25# PR!

Metcon (AMRAP – Reps)
12-minute Tabata
Alternate through 3 activities
– Box jumps (24)
– V-ups
– Pendlay rows (95)

What a fun tabata! Kelli was once again by my side, only this time to my right. Our boxes, yoga mats, and barbells were set up side-by-side. As they should be.

I rebounded off of the floor for all reps of box jumps and completed as many as 15 a round. I did miss two reps in that I didn’t extend at the top of the box. Dammit.

V-ups became increasingly difficult but I nonetheless completed all rounds in unbroken reps. Yay!

Pendlay rows also became increasingly challenging, so much so that I did rest momentarily the second to the last round.

It was fun doing Pendlay rows beside Kelli as she attempted to match me rep for rep — and she did just that the very last round!

When I reached 10o reps I said to Kelli, “One hundred. What about you?” “Sixty-three,” she replied. I didn’t let her or anyone else know when I reached 200 and then 300 reps.

I completed a total of 363 reps. I completed three activities and I was born in 1963. That has to mean something, right?

Jeff and I hosted the CFS Annual Holiday Party, and for whatever reason people kept buying me shots. I love Jaegermeister. Folks were buying me shots of whiskey as well. Uhm, I had to close my eyes on the ride home.


Coach Evelyn was kind enough to offer to lead the 8:30 session, and Jeff worked out then. I slept. My pillow smelled like cough syrup. I finally dragged my ass to the box at 10:30 and then worked out at 11.

Coach Paul’s Birthday WOD (Time)
Solo or with partner
Run 1 mile
6 rounds of the following:
— 12 burpee dead-lifts (225)
— 14 burpee box jumps (30)
— 19 burpee pull-ups
— 63 lateral bar hops/double unders (alternating rounds)
Run 1 mile

Uhm, yeah, so like I knew I wasn’t going to achieve a PR today. I was still quite hungover. I completed the workout last year in a time of 1:05:12.

I began with running 800m twice and finished the mile in 6:30. Not my fastest mile, but again, I was hungover. And then it happened… I began the very first round of burpee deadlifts and thought, “There’s no way that I’m going to be able to do 6 rounds of this shit and then run another mile.”

But I kept with it and worked steadily. Not quickly, but certainly steadily. As I was the only person doing the workout solo (most completed as a partner WOD), teams were quickly passing me.

I completed all 3 rounds of lateral bar hops in unbroken reps. Burpee deadlifts, burpee box jumps, and burpee pull-ups went reasonably well.

I finished in 1:10:34, 5 minutes and 22 minutes slower than last year. But I finished. That’s 2-mile run, 72 burpee dead-lifts, 84 burpee box jumps, 114 burpee pull-ups, 189 lateral bar hops, 189 double unders, and 270 burpees (without final jump and clap, obviously)

Jeff treated me to a night at the Umstead, and we had a wonderful time! He fell asleep at 9:30 and as he was snoring very loudly I remained awake and watched “Neighbors”. What a funny, vulgar movie! Just the way I like them.


I slept until 7 am this morning, and Jeff and I enjoyed a wonderful breakfast the The Broken Egg Cafe. We went back to the hotel and at 8:45 Jeff said, “You want to just go to the box this morning and work out?” Coach Evelyn had once again graciously offered to lead the session and I hadn’t originally planned on working out this morning. But I really wanted to. Jeff said, “I know you. You like to be active. You’re idea of fun is not vegging.” He knows me so well.

Beast 12 (Time)
For Time: 
25 Walking lunge steps 
20 Pull-ups 
50 Box jumps, 20” 
20 Double-unders
25 Ring dips
20 Knees to elbows 
30 Kettlebell swings, 2 pood 
30 Sit-ups 
20 DB Hang squat cleans, 35# 
25 Back extensions,  
30 Wall ball shots, 20#
3 Rope climb ascents

Yup, 70# KB swings. This was perhaps one of the easiest hero WODs I’ve completed. I quickly completed 25 walking lunges per leg, 20 unbroken pull-ups, and 50 unbroken box jumps (although I did miss a couple). Ring dips in reps of 15, 10, & 5, knees to elbows in reps of 11, 6, & 4, and KB swings in reps of 11, 5, 5, 5, & 5. Yup, shit got heavy. Thirty unbroken sit-ups weren’t even a challenge. Dumbbell hang squats in reps of 10, 6, & 4, 25 unbroken back extensions, wall ball shots in reps of 15, 10, & 5, and then 3 rope climbs.

I didn’t wear my Metcons, so rope climbs were a bit of a challenge as my foot kept slipping. Dammit.

Time = 12:43

No one was even close.

The workout felt more like a warmup, so I joined the Barbell Club for the last half hour of work.

Clean & Jerk
Work up to heaviest single

I couldn’t recall what my PR was so I just kept adding weight to the bar, beginning with warmup sets at a mere 65 and completing  a single at 165. That’s a 5# PR! Yay!

Metcon (Time)
10 front rack step-ups (95)
10 renegade rows (40)
Rest 1 minute between rounds

I was one of the last to finish the step-ups. And that’s okay. I completed the very round in 1:30 and said to Jeff, “My next round starts at 2:30. That reminds me: I need to make a dentist appointment.”

I completed all rounds of both activities in unbroken reps and finished in 8:20. that’s 5:20 of actual work time. That was fun!

I also joined the CrossFit Kids and yoga with Dr. Heather.

Sundays are awesome at CFS!



Tuesday, December 8 | Four Reps Per Round

I worked out with the 9:30 crew, and it was fun!

Metcon (Weight)

1 power clean + 1 front squat + 1 clean + 1 thruster

I started at 95# and completed last set at 155# — and was disappointed that I didn’t go heavier. The last thruster at that weight felt, dare I say, light. I very much enjoyed this complex.

Metcon (AMRAP – Reps)

Partner WOD
18-min AMRAP
Row 350m
Max rep alternating arm Turkish Get-ups (53)

I had the pleasure of partnering with Helfin today. Heflin’s an all around great guy. He’s also a very good rower. We both agreed to use a 33# barbell loaded with 10# plates. Uhm, a 53# barbell is much more difficult to use for TGUs than a kettle bell. Just saying.

I asked Helfin what he’d like to begin with and he said Turkish get-ups. I was happy, as I wanted to warm up with a row. We also agreed that we’d take it easy on the row.

I completed 4, 4, 5, 3 (I missed a rep), & 5 and Heflin completed 4, 3, 4, 4, & 2 reps for a total of 42 reps.

Again, what a fun workout! And surprisingly challenging. I’d also like to reiterate that I’m not a dick when I partner with someone. Just ask Heflin! (Don’t ask Steve D.)

Wednesday, December 9 | Human, Bear, Crawl

I worked out with the 9:30 crew once again. Yup, and once again I had a very fun time!

Deadlift (5×5)

My goal was 315#. Deadlifts felt great today, so with 15 minutes still remaining on the clock I completed a set of 5 reps at that weight. Yay! I then did a set of 5 reps at 325, 335, 340, and 345#, about 93% of 1RM. The very last rep was tough. It was fun working out with Heflin, Kelly-May, and Maxine, the three people closest to me. I also decided that I’d no longer say that someone had shitty form but would instead say “fecal form.” Alliteration, folks.

Metcon (AMRAP – Reps)

11-min AMRAP
1, 2, 3… burpee(s)
Alternate sprinting, bear crawling, and crab walking 10m after each round

Heflin was positioned beside me. He kept up with me for the first burpee. That’s a lie.

I worked steadily for the entire 11 minutes. You read that right. I didn’t rest a single time, including the very last round of burpees. I completed 17 complete rounds and 17 reps for a total of 185 reps. That’s 17o burpees, folks.



Kids! | Leave Nothing In the Tank

Sunday, December 6

Something different today: I joined the Barbell Club for the metcon and then joined CrossFit Kids. Yup, CrossFit Kids. What a fun day!

7-min AMRAP
5 DB hang power cleans (45#)
10 lunges
50 double unders

What a tough workout! I completed 2 rounds of dus in unbroken reps and the last round in reps of 40 and 10. Not bad. Whilst warming up I completed 87 unbroken reps. No a PR, but still a good showing, yes?

I put the DBs down after 5th hang power clean for all but the first round. Shit got heavy very quickly.

Score = 4 rounds + 15 reps, i.e., 25 hang power cleans, 50 lunges, and 20o double unders.

Coach Nick led athletes through a metcon that consisted of 1 OHS (with a PVC pipe), 2 burpees, and 50m sprint. I joined them. I also overhead squatted Lon, Laurie’s son. He’s such a good kid!

So that Jordan, the oldest attendee, could be challenged, I invited him to join me for another metcon.

10-min AMRAP
– 5 burpees sandbag (45) jump overs
– Run 50m with sandbag
– 10 sandbag power cleans
– Run 50m with sandbag
– 15 sandbag back squats
– 50m with sandbag

Uhm, look easier than it turned out to be. Ha! I scaled Jordan’s power cleans to 5, and we were neck and neck to the finish. No, he didn’t carry a 45# sandbag, folks. Even I’m not that mean. He did, however, carry a 25# sandbag, and that was challenging enough.

Score = 3 rounds + 5 burpees + 50m sprint; 20 burpees, 30 power cleans, 45 squats, 500m run.

Dr. Heather led another awesome yoga session. The focus for the month of December is the hamstrings. Wow. Just, wow.


I worked out with the 6 am crew. And then again at 12:45. Read on.
Metcon (Weight)
Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads).
Metcon (AMRAP – Reps)
5-min AMRAP
Cash in with 3 rope climbs
Then max rep pull-ups

Coach Nick did a wonderful job of leading the 6 am session. I set up my station next to Stephen Cline, and we chatted throughout. I often found him looking at my barbell. He told me it was so he could determine what weights to lift but his intention was to no match me pound for pound. He’s probably the smartest Steven at the box. Probably.

I warmed up to a single at 125, 15 less than 1RM. The lift felt fine, so I didn’t go any heavier. I knew I’d be able to complete 10 presses at 105, and that’s what I easily did. As I thought I’d be able to perhaps lift 130 (and didn’t want any failed reps as I wouldn’t be able to complete weight in total) I only added 2# to second single, i.e., I easily pressed 127. I was disappointed that I didn’t go heavier. I completed the round of 20 at 95#, resting 3 times. I easily pressed 130 as was once again disappointed that I didn’t go heavier. I completed 30 reps, resting 5 times during round.

Total = 5882#

I felt like I had sandbagged the workout. Dammit.

For an added challenge I wore a 25# weight vest for metcon. Yup, for rope climbs as well as pull-ups. I completed rope climbs in just under a minute and began by completed pull-ups in sets of 3. I was able to completed 35 reps. Yay!

I coached the 11:45 session and, you guessed it, completed the workout a second time. And I did remarkably better. No sandbagging!

My first heavy lift was an easy 130. Yup, the weight of last lift from earlier session. I completed 10 reps at 115, resting once after rep 6. Whilst nervous, I rather easily completed a rep at 135, just 5# shy of 1RM. That was a confidence booster. Twenty reps at 105, resting just 3 times. Yay! And then I decided to go for it. Okay, just by a mere pound. I put 141# on the barbell and gripped it and ripped it. Even though I was the only person in the box I loudly shouted an exaltation! Yay! I finished by completing 30 reps at 95, resting after 10, 15, 20, & 25 rep.

Total = 6506#

No weight vest for the metcon this time. I climbed the rope 3 times in about 20 seconds. I began by completing pull-ups in rounds of 10, and managed to complete 73 reps.

Total pressed = 12,388#
Total pull-ups = 108

A new member attended the 4 pm session. She was nervous about failing on a heavy press and asked, “What happens if I can’t get it up?” I responded, “You’ll be like many middle-aged men: if you can’t get it up, well, it just won’t go up.”

It’s beginning to look a lot like Christmas. And I like it.


Sequential Placement


Metcon (Time)
Partner WOD
– 15 medicine ball clean and throws (20#)
– 15 medicine ball Abmat sit-ups and throws
– 15 calorie row

– 15 hang power cleans (95)
– 15 box jump overs (24″)

– For all activities but rowing, partners take turns, i.e., 1 rep/turn; partners take turns rowing for calories


I coached the 8:30 and 11 am workouts. Steve Dodge attend the 8:30 session and as we gathered for the warmup he asked, “Are you coaching this session?” When I informed him that I was he replied, “Good.” Ha! He was happy that he wouldn’t have to partner with me. Anthony wasn’t so lucky.

I worked out at 9:45 and partnered with Anthony, as I hoped I’d be able to do. Anthony did a very good job of keeping up with me.

It should be noted that most teams finished with the row, but as there were 6 rowers and 9 teams (yes, 18 athletes attended the session!) some of the teams shared rowers.

Uhm, Anthony opened a scab on his knee and, well, bled all over himself. During my second row I told Anthony to clean his wound. I should’ve known that it wouldn’t be enough time, as it takes me less than a minute to row 15 calories. I rowed the next round and this allowed Anthony to put on bandages that Jeff provided. That also meant that I didn’t get any rest for 2 rounds. And that’s okay.

What we did well:

  • Communicated nonverbally, i.e., we got into a rhythm and didn’t need to do much more than count reps.
  • Didn’t count a rep of sit-ups because the medicine ball touched the box. We didn’t cheat.
  • Rolled the bar to the other person after completing HPC.
  • Crisscrossed for box jump overs, i.e., Anthony jumped backwards and forwards over shorter side and I jumped over longer side of the box.
  • Had fun! I truly enjoy working out with Anthony. He’s such a talented athlete and an all-around great person!

We posted the fastest time of the day: 21:31

Why is this blog titled “Sequential Placement”? My father referred to my brother, Anthony, and me as “Anthony and Paul” whilst my mother referred to the two of us as “Paul and Anthony.” Favoritism? Unquestionably, yes.

During today’s workout Jeff said, “Good job, Anthony and Paul.” And I paused.



30 Strict Muscle-ups


Metcon (Weight)
Back squat 1-10-1-20-1-30 reps
This was both physically and psychologically challenging. I warmed up and completed the following:
1 @ 235
10 @ 205 (unbroken)
1 @ 245
20 @ 185 (7, 7, & 6)
1 @ 255
30 @ 175 (10, 7, 5, 5, & 3)

Uhm, for whatever reason I recalled my back squat 1RM as being 165; thus, I set goal to complete last rep at 155. Uhm, my current 1RM is 155; thus, I matched 1RM. Dammit. And the last single rep felt relatively easy!

Total weight squatted = 11,735#


Metcon (AMRAP – Reps)
EMOM for 10 minutes
5 ring dips

I coached the 6, 7, & 8:30 sessions. Luke’s BFF, Lucky, attended the 9:30 session so we stayed, and they played, and played, and played! I joined the group for the strength, i.e., rings dips, and completed 5 reps per round whilst wearing 25# weight vest. I’d like to tell you that it was challenging, but it wasn’t. During a rest period I ran to the other side of the box and loudly proclaimed, “Maxine, hello from the other side!” I love Adele.

I enjoy working out with Jeff, so I attended the 5:15 session with him. As I had already completed ring dips I completed strict muscle-ups instead. Yes, you read the right: strict muscle-ups.

Metcon (AMRAP – Reps)
EMOM for 10 minutes
3 strict muscle-ups

This was tough but doable. I completed all 10 rounds of 3 strict muscle-ups in unbroken reps. The very last rep was a very real struggle, but I got it. That’s 30 strict muscle-ups — a first!

Metcon (AMRAP – Reps)
3 Rounds
1-minute intervals
– Row for calories
– Burpees
– Thrusters (75)
– Push presses (75)
Rest 1 minute between rounds

This was as tough as I imagined it would be. I made sure to row steadily all 3 rounds, and rowed 19, 18, & 19 calories. I honestly can’t recall specifically how many burpees, thrusters, and/or push presses I completed each round. Burpees were particularly challenging today, although I did complete in unbroken reps, for I knew that if I stopped I’d have a difficult time getting started again. I also felt like vomiting. I maybe completed as many as 7 unbroken thrusters and push presses and didn’t complete any fewer than 5. Jeff, Ashlee, and I were working out together and we all dropped the bar at about the same time each round. Jeff, however, can certainly complete a hell of a lot of unbroken push presses!

I completed 73, 63, & 63 reps per round for a total of 199 reps. Just 1 rep shy of 2oo.