CrossFit Journal 2021

Not totally sure what my plan is with topic, but I thought it would be good to document my workouts here as well as any other auxiliary things I do to keep progressing in CrossFit.

Workout for Tue July 20, 2021

Row Your Boat (Time)

“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Barbell: 135 / 95 lb

My Score

Row Your Boat: 24:43 with 85lb barbell

A big win for me though is that after class I successfully did a pull-over as training for my muscle ups and other gymnastic work.

Workout for Wed July 21, 2021

Poker Face (AMRAP - Reps)

“Poker Face”
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jump Overs (24"/20")

Record CombinedTotal Reps of FS and BBJO

My Score

82 Reps at 95 lbs, 105 lbs, & 105 lbs (Forgot to up the weight)

I worked on pull-overs again after class and was able to do 2 of them! They still don’t look very pretty, but I did way better than yesterday.

I also road my bike 4 miles to and from class today. :biking_man:

Workout for Thu July 22, 2021

Metcon (No Measure)

No Measure
For Quality:
Minutes on Cardio Machine or Run
…After Each Round
20 Hand Release Push-ups
20 GHD Sit-ups or Ab-mat Sit-ups
20 Seated (floor) Banded (From Rig) Rows
20 Single Arm DB Push Presses (10 ea. Arm)

My Score

So for the rowing we did something pretty fun in class actually. What we did was we all worked on doing the same strokes per minute every single stroke. So for 5 min we worked on 22 s/m, then on 4 min round we did 24 s/m, and so on. This made it a lot more fun to do and had us working as a team to stay consistent. So even though we were all pulling at the same stroke rate we could each pull hard at our own strength so achieve a higher calorie count while staying at the same cadence.

I did the GHD Sit-ups, just 10 each round, which I don’t get that much of a chance to work on that often, so I should probably work on that every now and then after classes.

Staying consistent with my pull-over practice I was able to do another one after class today. Just took 3 attempts this time.

And I rode my bike to and from class again. :biking_man:

Fri July 23, 2021

Adulting (AMRAP - Rounds and Reps)

30 Single Dumbbell Alternating Power Snatches (50 / 35 lb)
30/24 Calorie Echo Bike/Ski or 36/30 Cal Bike Erg/Row
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24"/20")

My Score

Wodify was down Friday. I used a 40# dumbbell and I almost finished 2 rounds.

My abs were still super sore from all those GHD sit-ups and I rode my bike to and from class again.

Mon July 26, 2021

Grit Squats - Week 6A

3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.

Set 1
6 Back Squats @ 82%
5 Front Squats @ 68%

Set 2
5 Back Squats @ 87%
5 Front Squats @ 70%

Set 3
4 Back Squats @ 92%
5 Front Squats @ 72%

Snake Bite (Time)

21 – 15 – 9
Squat Snatch (95/65)
Chest-to-Bar Pull-Ups

On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh.
Post Time to the Leaderboard below.

My Score

Back Squat: 1 x 4 @ 155 lbs

I probably could have gone a little heavier, but I was also doing the same weight for my front squats and I think I was supposed to go a lighter on those? This was the first time using my knee sleeves and they felt really good!

Snake Bite: 21:09

I scaled down to 75 lbs and my squat snatch felt really good actually. Even though I was super slow (compared to everyone else!) I was able to hit most of my snatches and keep up my form.


Today was my every other week training sesh with my trainer.

We worked on some gymnastic work to start work followed by some snatch work. One of the snatches we did was a power snatch complex where we did a power snatch followed by a hang power snatch which I was able to work my way up to 104 lbs.

We definitely covered a lot of little technique things that I need to keep working on like keeping my butt back so that I can appropriately bring my hips in on the pull. Also I need to be better about my touch and goes and not resetting, as part of this I need to keep bar down on my thighs on the way down and not setting the bar down too far forward in front of me.

Wed July 28, 2021

75 Toes to Bar For time (Time)

Stamina Cycling
For Time:
75 Toes to Bar

M&M’s (AMRAP - Rounds and Reps)

10 Lateral Barbell Burpees, 1 Round of “Macho Man”
10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

[Continue Adding 1 Round of Macho Man]

Barbell: 155 / 105 lb

  • “Macho Man”: 3 Power Clean + 3 Front Squats + 3 Push Jerks

My Score

I was able to do 54 toes to bar. I forgot to look at the clock afterwards, so not sure what my time was, but it wasn’t fast. I was able to start out with some sets of 5, which is a huge improvement for me. I was able to do a few sets of 3 and of 2, but didn’t last too long until I was eking out singles. I stopped cause I was about to tare my hands so I called it before that happened.

So for M&Ms I used a 95 lbs barbell. I origin tried 115, but it was way to heavy to do multiple sets. This was pretty painful after the first round due to all those Toes to Bar.

CrossFit Workout for Thu July 29, 2021

Power Snatch

Olympic Power
On the 1:30 x 9 Sets:
Sets 1+2+3 - 3 Hang Power Snatches (Knee Level)
Sets 4+5+6 - 2 Low-Hang Power Snatches (Shin Level)
Sets 7+8+9 - 1 Power Snatch

Percentages based on 1RM Snatch:
Hang Power Snatches - 60-70%
Low-Hang Power Snatches - 65-75%
Power Snatches - 70-80%

Metcon (No Measure)

10 min. Bike or Run or Row or Ski

Directly Into…

5 Rounds Not For Time:
20 Banded Pull Aparts
20 Unweighted Bulgarian Split Squats (10 Each Leg)
20 AbMat Sit-Ups

Directly Into…

10 min. Bike or Runnor Row or Ski

Directly Into…

3 Rounds Not For Time:
:20s Handstand Hold (Against A Wall or Free Standing)
:40s Squat Hold
:60s Plank Hold

Comments & Whoop Data

For the power snatches I started at 75 lbs, then went to 80 lbs, and then 85 lbs. For the last set though I did 95 lbs. I think I was pretty on par for my percentages. 95 lbs was heavy but it wasn’t a 1 RM nor a PR.


CrossFit Workout for Fri July 30, 2021

Diameter (Time)

4 Rounds For Time:
500 Meter Row
9 Deadlifts 275 / 185 lb
18 Kipping Handstand Push-Ups


I finished this workout at 25:45. I scaled down to a 225 lb deadlift and only did 9 Kipping Handstand Push-Ups each round.

I also road my bike to and from class again today (8 miles total).


CrossFit workout for Mon August 02, 2021

Back Squat

5 Back Squats
4 Back Squats
3 Back Squats
3 Back Squats
3 Back Squats

  • This is to prep us to re-test our 5RM back squat next week.

All percentages based on 5RM Back Squat
5 Back Squats @ 87%
4 Back Squats @ 92%
3 Back Squats @ 97%
3 Back Squats @ 101%
3 Back Squats @ 105%

Chips and Dip (Time)

“Chips and Dip”
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135 / 95 lb)


Back Squat: 1 x 3 @ 225 :star2:

For Chips and Dip I finished in 30:29. I ran a 6:58 mile so I was pretty happy about getting under 7 minutes. My pistols I still need to work on because I had to use a pole to hold on to. I scaled down to just kipping pull-ups and stopped at 30. For the Power Snatches I did 75lb.

I also rode my bike to and from class again. :biking_man:


I think 64 is my highest HRV yet, so that is pretty cool!

Tue August 03, 2021

Metcon (AMRAP - Reps)

Gymnastics Conditioning
Every :90 Seconds
3 Sets of 6-8 Reps:
Deficit Strict Handstand Push-Up

3 Sets of 6-10 Reps:
Every :90 Seconds
Pausing Strict Handstand Push-Up (Deadstop On Floor)

3 Sets of 6-12 Reps:
Every :90 Seconds
Deficit Kipping Handstand Push-Up

Record Total reps

Power Clean

In a 5 min. Window
Power Clean
10-Rep Max
*All reps must be touch and go.

Power Chord (AMRAP - Rounds and Reps)

“Power Chord”
15/12 Calorie Row, 3 Power Cleans
15/12 Calorie Row, 6 Power Cleans
15/12 Calorie Row, 9 Power Cleans
15/12 Calorie Row, 12 Power Cleans
15/12 Calorie Row, 15 Power Cleans

[Add 3 Power Cleans Per Round]

Barbell: 135 / 95 lb

12/9 Rogue Bike or Ski
15/12 Bike Erg


Metcon: 13 Reps
Power Clean 10-rep max: 1x10 @ 95 lbs
Power Chord: 4 rounds @ 95 lbs



I did want to report that my monthly average HRV continues to increase each month. So, some good progress there. My first month I was at 48 ms and now I’m at 52 ms.

I was on vacation this past week so that is why I haven’t posted any workouts. One interesting piece of data though is that on one of my days off I reached my highest HRV ever at 68 ms.


Mon August 09, 2021

Back Squat

Back Squat Benchmark
5-Rep Max


  • At the beginning of our last cycle “Silverback” we tested our 5rm back squat. After 2 full cycles and 16 weeks of hard work we are finally getting to re-test!
  • Let’s make no more than 5 attempts at our 5RM.
  • Record your heaviest successful set of 5 reps.

Elizabeth (Time)

Clean, 135# / 95#
Ring Dips


Back Squat: 1 x 5 @ 205 lbs

For Elizabeth I did 95# and reached the 10 min time cap after doing 21, 15, and then one clean. I also just did box dips.



Tue August 10, 2021

Metcon (Time)

Gymnastics Conditioning
On the 0:00…
100ft. Handstand Walk
*3:00 Time Cap

On the 4:00…
400m KB or DB Run (50/35)

On the 8:00…
100ft. Handstand Walk
*3:00 Time Cap

Record Total time used to complete all 3 parts.

Big Mac (Time)

“Big Mac”
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24"/20")
800 Meter Run


I just practiced my handstands today. I also just found this video that looks helpful for learning handstand holds:

The technique from that video that I didn’t know about is the gripping of the fingers on the ground to adjust your positioning.

For the Big Mac workout we set a 25 min time cap which I hit right after I finished my 50 Burbee Box Jump Overs. Since I rode my back to class again today I don’t feel too bad about not hitting that last 800 meter run. The cool accomplish from this workout though is that I was able to do all 150 double unders! Not in one go of course, but I started out breaking them up in sets of 10. Once I hit 60 I did a few sets of 20 and finished off with a set of 30. I haven’t practiced double unders in awhile, but I definitely need to make sure I’m doing them at least once a week if not more so that I can eventually do 100 in a row. Maybe the difference was just my new Metcon 7s :thinking:?

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Crossfit Workout for Wed August 11, 2021

The Grunt (AMRAP - Reps)

“The Grunt” (Cycle Benchmark)
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell - 135 / 95 lb

Neat (AMRAP - Rounds and Reps)

3 Bar Muscle-Ups
6 Deadlifts 225 / 155 lb
9/7 Calorie Rogue Bike/Ski or 12/10 Calorie Erg/Row or 150m Run


For “The Grunt” I only got to 5 Power Snatches with 80 lbs.

For “Neat” I did pullups which felt pretty good because stringing together just sets of 3 with breaks in between is my jam. And I did the deadlifts at the prescribed 225 lb weight. 5 rounds + 9 reps.

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CrossFit Workout for Thu August 12, 2021

Power Clean Cycling

On the Minute x 11:
Mins 1+2+3 - 4 Power Cleans
Min 4 - Rest
Mins 5+6+7 - 3 Power Cleans
Min 8 - Rest
Mins 9+10+11 - 2 Power Cleans


  • Sets of power cleans are meant to be touch and go.
  • Enter all 9 loads with your heaviest lift being your overall score.

Percentages based on 1RM Clean and Jerk:
Sets of 4 Power Cleans - 60-70%
Sets of 3 Power Cleans - 65-75%
Sets of 2 Power Cleans - 70-80%

Metcon (Time)

For Time:
30 Wall Balls
1 mile run
30 Toes-to-Bar
2K Row or 4K Bike
30 Wall Balls


Power Clean: 1 x 2 @ 120 lbs

Metcon: 27:32

Whoop Data:

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Ya, didn’t sleep very well. My recover should actually be a bit higher though cause I did fall back asleep for a couple more hours that it didn’t track.

Low Heart Rate Variability. Your HRV is much lower than usual. This may be a sign that it will be harder for your body to take on Strain.

Ya, I showed up today just to be consistent, but I could tell I definitely was sluggish today. Also my shin splints from the double unders from two days ago have finally kicked in which did not make the mile run very fun. Also the 2K row (8+ min) felt like forever and I did not want to finish it, but eeked it out.

Pushing Bounds. This was more strenuous than your usual crossfit® training workout.

Yes it was.

CrossFit Workout for Tue August 17, 2021

Today I worked out with my Trainer James again from FluxLab.

  • Max push-ups 40
  • Max Pull-ups 9

Then we did lots of snatch work.

One of the things I need to keep working on, especially in the hang snatch, is keep my hips back so that I still have the range of motion for the hip drive to get the bar overhead. I keep doing like a chair sit, instead of having my butt back and I lose that hip drive.

I ended our workout doing a 106 lb squat snatch. From the rack I would do a split jerk, followed by an overhead squat. In the split jerk I learned that I should actually have my right foot forward because this is my kicking leg in soccer and you want your most stable leg in the back. This took a bit getting used to because I’ve actually been moving my left foot forward for all of my split jerks, which is also how I snowboard.

Whoop Data


Crossfit Workout Wed August 18, 2021

Front Squat

Target Front Squat
On the Minute x 10:
2 Target Front Squats


  • Weights are purposefully light in order to focus on speed and technique. The target should be set to just below parallel.
  • The squat down should feel like a tempo squat taking about 5-10s to reach the target. We want to pause for a brief moment at the box and then explode up FAST to stand.

Percentages based on 1RM Front Squat:
Sets 1+2 - 55%
Sets 3+4 - 60%
Sets 5+6 - 65%
Sets 7+8 - 65-70%
Sets 9+10 - 65-75%

Four Twenty (AMRAP - Reps)

“Four Twenty”
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb

Rest 4 Minutes

15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb

Rest 4 Minutes

9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb

Record the Sum of the 3 AMRAPs


Front Squat: 2 x 1 @ 125 lbs
Four Twenty: 145 reps. 75 lbs, 85 lbs, 95 lbs. The toes-to-bar were the hardest part. I did better on them the 2nd and 3rd round so I felt good about that.

Whoop Data

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One thing that I did notice in the whoop activities is that there is a “Commuting” one that I can use instead of cycling which is more accurate of what the activity actually is.

CrossFit Workout for Thu August 19, 2021

Moving on Up (Time)

2 rounds for time of:
Run 1 mile
100 sit-ups
1K Row or 2K Bike


I completed the workout in 35:45. Besides my shin splints everything felt pretty good.

Whoop Data

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Tue August 24, 2021

Handstand Push-ups

Strict Handstand Push-ups
1 set of max reps

“Bangers & Mash”

7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

Barbell - 115 / 85 lb
Box - (30"/24")


(I did workout last Friday and yesterday, but just didn’t log it)

Handstand Push-Ups: 5
Bangers & Mash: 21:03 (95 lb)

I actually really liked this workout and thought it was fun.

Whoop Data

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