Dominican Republic & 4.61


Front Squat (3-6-9-12-12-9-6-max reps @ 55% of 1RM)

Every 1:10

I had originally set up my workstation in 7301, as there were 9 in attendance at the 9:30 session and, well, I’m just that nice. Just before the front squats began Deborah noticed that someone (uhm, Deborah) had left out a bar on my favorite rack in 7303, so I quickly moved my loaded bar to the rack. I like the platforms. Laurie was to my left and she said, “Oh, no.” Ha!

I completed front squats at 120#, just 10# less than I used for back squats. I completed all rounds quickly and explosively. I also surprised myself by completing 29 reps, 1 more than with back squats, the last round for a total of 86 reps.

Metcon (4 Rounds for reps)

In front of a clock set for 26 minutes:
1 minute of pull-ups
1 minute of ring dips
1 minute of air squats
1 minute of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
1 minute of ring dips
1 minute of air squats
2 minutes of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
1 minute of ring dips
2 minute of air squats
2 minutes of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
2 minute of ring dips
2 minute of air squats
3 minutes of Abmat sit-ups

Sometimes the most challenging workouts are bodyweight workouts. I had originally planned on recording reps of each activity but quickly discovered that this would take too much time. I instead recorded reps during 1-minute rest.

I completed 25, 26, 25, & 25 pull-ups. Yay! I completed 25, 22, 24, and ? (I forgot to record) ring dips, often completing 5 unbroken reps at a time. Uhm, and I couldn’t recall how many air squats or sit-ups I completed. I do recall, however, that I worked steadily and continuously for all rounds of air squats and sit-ups. Yup, unbroken reps.

Luke joined me for the very last round of sit-ups and Coach Deborah was kind enough to capture.


Totals = 135, 150, 175, & 220 reps for a Grand Total of 679 reps

Season two of Daredevil was even better than season one.


Metcon (Time)
For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots (20/14 & 10/9)
55 deadlifts (225/155)

No time cap!

CrossFit Games Open WOD 16.4, only backwards. And without a time cap!

I admit to being a little bit sore, you know, from having completed so many front and air squats, pull-ups, ring dips, and Abmat sit-ups just yesterday. I seriously contemplated resting today,  but am very glad that I did not as I felt much better after working out.

I coached the 8:30 and 9:45 am sessions and Jeff led the 11 am session. I could’ve worked out at 9:45 with Anthony, Lauren, and Ashlee, but I feared that I’d push myself too hard. I’m a very smart man.

I knew that 55 handstand pushups would be a struggle, so I took my time. I began with 17 unbroken reps and completed the last 10 reps in sets of 2. I took me over 8 minutes to complete just 55 reps. My shoulders were somewhat smoked. And by “somewhat” I mean exceedingly.

Rowing for calories is usually painstakingly difficult. Today was an exception, as since there wasn’t a time cap I focused on rowing a calorie per stroke. Whilst I didn’t row a calorie per stroke, I did row 55 calories in 58 strokes. Yup, I counted.

Wall ball shots started off poorly but ended well, as I completed in reps of 5, 5, 10, 10, 10, 12, & 13.

On to deadlifts. After completing 5 unbroken reps I quickly decided to drop the remaining reps from the top. I completed in 3 sets of 5 and 4 sets of 10 reps, quickly positioning hands on barbell and completing reps as quickly as possible.

Time = 21:39

Jeff captured “candid” shots of me whilst I was completing handstand pushups. Uhm, I always seem to know when someone is going to take my picture. Ha!


I watched a fascinating documentary “Mapplethorpe: Look at the Pictures.” It begins with Jesse Helms pontificating about the vulgarity of Mapplethorpe’s works. I had forgotten what an ignorant asshole Helms was. McCrory reminds me of Helms.

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