Monday is Presidents Day and we will have a Holiday Schedule:


Main Course:

  • 500m Row
      • 3 stroke Watt Test
      • -rest 5- minutes-
    • Push Press
      • 3 @ 65%
      • 3 @ 75%
      • 3 x 3 @ 85% of Press Max


    • AMRAP in 10 Minutes
      • 30 Double Unders
      • 15 KB Swings @ 2 pood/1.5 pood, Games Standards


Sit and reach against the wall, test distance.


Food for Thought:


  1. 120220

    Off Today!! Extra time for cooking. I’m going with some Pork Chops to change things up a bit.

    • 120220

      Lots of fun today at the noon class. A little extra sleep goes a long way :)
      Row Watt Test: 297
      Push Press: Worked up to 93# and did 3 X 3 with no problem so I decided to push a little more 1 set 3 @ 103#.
      WOD: 4 rounds +6 (single unders) still don’t have DU’s :( Grip was much more important today on the swings. With a little caulk a was able to keep it straight. Lots of no reps.
      Sit and Reach: 8″

  2. 120220

    Bummed to miss you all today but Holiday scheduling doesn’t align with work. That said, I will be dropping in and kicking butt at another box this evening.

    Last night I cooked a 9.5 lb pork roast for 10 hours. I used seasonings from the following recipe:

    A few changes:
    1. I added a whole sweet onion
    2. I added 3 Tsps of cayenne pepper
    3. I added about a cup of chicken stock
    4. After it finished, I took “two forks to that bitch” (haha) and then let the shredded pork sit in the juices all day to increase the flavorz.
    5. I didn’t make the sauce but may look into another option there.


    • 120220

      FYI: we have amazing MEAT SHREDDING claws over here if you ever need something stronger than a fork to shred that bitch. lol
      It’s funny but I’m serious

      • 120220

        I got my own fuckin MEAT CLAWSSssss….

        PS: shut yo moufff, its true.
        PPs: Im funnierest

  3. 120220

    First day back after 3 weeks on injured reserve – am glad to be back.

    620 Watts
    3x 115#
    4 rounds – 4KB (w/ 20kg KB)

  4. 120220

    Can’t make it in today. Bummed.

  5. 120220

    Watt test: 308 watts
    Push Press: 103# x 3

    WOD: 1 round :(. I did double unders for the first time in a WOD. I think the most I strung together was three so it took me about 8mins to get all 30. I was happy that I did them though

    Dessert: 6.5 inches

  6. 120220

    Row: 353
    PP: 95#
    WOD: 5 rounds + 40. I was trying not to swing but snatch and press the kb to get it aligned with my body. Lots of no reps but hopefully I’ll find the placement and a rhythm to knock these out next time.
    Sit & reach: 10 3/4″

  7. 120220

    Watt Test: 630 watts

    Push Press. got up to 125# didn’t go higher as my form was off so I worked on it.

    WOD: 3 rounds + 39reps Rx’d. hearing no reps on KB swings because of a slight tilt is very frustrating. glad I didn’t have my first experience of that in an Open WOD.

    Reach: 6 inches. needs work to be sure. hamstrings and calves both are really tight.

  8. 120220

    Did a modified version of Rubi WOD cuz equipment was limited at RAC @ GMU
    A) 500m row
    B) push press don’t kno my Max:/
    30 double unders
    15 40# dbbell swings
    Either 5 rounds plus 35 or 6 rounds plus 35 reps-lost count:/
    D) 10×10 back squats(5 sets hi bar 5 sets low bar) @ 95#
    E) 40 K2E +135 butterfly Situps 

  9. 120220

    Row: 630 or 650, gotta try it again tomorrow with co-workers at fitness ctr.
    PP: 115 x 3
    WOD: 4+30 or in Open Speak – 210 reps.
    Talk about catching a egg! Not sure how that would work if you had to keep elbows straight through the whole movement. The ability to press it up to vertical was the only thing allowing me to get any reps at all.

  10. 120220

    Watt: 356 — gotta figure out how to get more out of that first pull!

    PP: 3x3x 83#

    So my CF Total Shoulder Press is only 68#, so I did my percentage #s based off of that. But that only put me at 63# at best and I still felt strong. So I kept going up and was pleased to end up 20# higher than my previous SP max. Granted the push press is a lot easier than the straight up shoulder press, but I was happy with that #!

    WOD: 3 + 104 (35# KB)

    I was one KB rep shy of completing round 4 but I could NOT get my last swing to stand up right. I tried about 3 times before time ran out. And I did singles… I knew my doubles were not consistent, so I did singles. My first round of singles were awful, but I got my 4th round unbroken.

    Dessert: 6.75″

  11. 120220

    Knowledge… at this point in the game, I’m really craving chocolate.. and browsing DessertStalker is not helping.

    I may make this coffee smoothie soon:

    It’s got a some cocoa powder but relies on dates instead of sugar for a little sweetness.

  12. 120220

    ROw: 537
    PP: 135
    WOD: 4 rds, purple kb, lots of no reps

    • 120220

      Row: 637

  13. 120220

    Row: 571
    Push Press: 155
    WoD: 4 rds + 30 (purple kb)

  14. 120220

    Row: 294
    Push Press: 83#
    WOD: 4+24

  15. 120220

    Sigh … Let’s just say the kettlebell and I will be spending a lot of QT together before the open!

  16. 120220

    8 mins AMRAP of active warm-up with thrusters, ab work, bulgarian ring dips, and levers.

    Snatch: 135 x3, 135 x3, 135 x3, 155 x3, 155 x3, 165 x3,

    WOD: 6:38

    21-15-9 OHS 115#
    50 DUs after each round

    Dessert: stretching and mobility work.

  17. 120220

    Row watt test: 740
    AMRAP: (sub’d step-ups for d/u’s to rest my achilles) 4 rds +6 with yellow KB
    Dessert: 7.5″

  18. 120220

    My workout consisted of foam rolling and stretching and cheering yay.
    7 inches on the reach to wall test
    Worked on my ring dips as well, definitely getting better, but still a long way from doing them without a band.

    Today’s recipe features my fav food- fish, combined with a delicious food- avocado!
    Where in the world do these delights come from?
    Salmon Stuffed Avocados

    Hollandaise Sauce:
    3 egg yolks
    2 T lemon juice
    1/4 tsp salt
    Pinch of white pepper
    1 stick (4 oz?) butter, melted until bubbling hot

    2 salmon filets (or tilapia, etc.)
    1 large avocado

    Prepare hollandaise sauce by combining egg yolks, lemon juice, salt and pepper in blender. Blend at high speed for 30 seconds. Continue blending at a slower speed, while incorporating the hot butter very slowly. (Allow time for the butter to absorb and emulsify with eggs adding it gradually.) Set aside.

    Pan fry salmon in butter or coconut oil over medium-high heat, 2-3 minutes per side. Remove from heat and set aside.

    Bisect large avocado. Grill or pan sear avocado halves face down in leftover butter.

    Mix with hollindaise sauce with flaked salmon, and stuff into open pit of each avocado half (like a deviled egg).

  19. 120220

    Great video Matt!

    Row: 398
    WOD: 5+35 with blue kettle bell
    Stretch: 6 3/4

    • 120220

      Forgot push press: 93#

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