Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 2-2-2-2 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 4-7/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:02.0-2:02.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 165, 175, 185 + chains to biggest jerk block 

B. 123, 133(6), 133(7) to biggest jerk block

C. 6 sets complete, called it after the 3rd rip

+

2:02.7

2:02.7

2:02.7

2:02.5

2:02.3

Solid day!

Box squats felt great; made a big jump to start at 165 and was shocked at how heavy it felt, but the second set at 165 was much better, and built from there.  185 was tough for sure.  I'm hoping the chains are respectably heavy, because it's a little demoralizing to feel like 185 is tough.

Step-ups went well.  Again, found a 7RM on these - no way I would have gotten an 8th rep at 133.

CTBs all butterflied and easier than last week.  Ripped once on the very first set, then again on 3 or 4, and then a big one on 6 and I just called it.  I knew from the muscle-ups yesterday that my hands were in rough shape, so I shaved them down quite a bit this morning, but apparently not enough.  Dammit.  In any case, happy with the way these felt today.  Keep 'em coming.

Felt much stronger on the rows this week than last week, so perhaps it was just the sickness making me feel out of shape last week.  And no grip fatigue this week!  Although I did bleed all over the handles (of course I cleaned it up).

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 3-3-3-3 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 7-10/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8-10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:03.0-2:03.9/500m
2:30 walk rest

AM

complete

45 on the sled

PM

A. 135, 145, 155, 165 to the biggest jerk block

B. 83, 93, 103 to the biggest jerk block

C. 10 sets, all butterflied and in rhythm 

+

2:03.5

2:03.5

2:03.4

2:03.5

2:03.4


Box squats felt great; only the last rep at 165 was pretty tough (wouldn't have gone any higher than this today if I had another set).  

Box step-ups also felt great; the last couple of reps at 103 were definitely tough on each leg, and this is pretty much a 10RM without pushing off the back leg.

CTBs felt only okay - they were all butterflied and in rhythm, but not effortless and required some focus to stay in rhythm.  Brushed very high (low? closer to stomach than collar bone) on a couple of sets, and these were surprisingly the easiest ones to keep in rhythm, even though I was pulling higher.

Rows felt tough.  I felt very out of shape, especially considering that I was doing 8-10 sets at 1:59 a few months ago.  I don't know if it's just this time of the training year, or the lingering cold, or what, but it didn't feel good today.  Also, my forearms blew up, which is annoying.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 5-5-5 all moderate, 31X1; 3:00 rest
B. Front rack box step-up, 2 x 10-12/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 85% effort - should be sustainable pace across all sets
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 95, 125, 135 (+ chains) to biggest jerk block

B. 53, 63 to biggest jerk block (11")

C. 6 sets complete

+

2:04.9

2:04.8

2:04.7

2:04.7

2:04.7

Everything felt a million times better than yesterday, thank god. 

Knee is officially feeling 100% (Wednesday will be 8 weeks). No issues with a full ROM air squat with less than 10:00 mobility! And everything in the PM was completely pain-free even with a very quick warm up. So happy I got it fixed, and that it was an easy fix at that. 

Box squats felt great. 135 was the upper end of moderate, but it felt so good to squat again that I just rolled with it. 

Kept the step-ups on the lighter side, since I don't think I've ever done these. Really focused on not using the back leg to push off at all.

Butterflied the CTBs, but sets 4 and 6 were way out of rhythm. 

Rows felt great! 

I've now told 2 people in my new lab about my preferred work/training schedule, so hopefully I will stop feeling like I'm sneaking around soon. It's better to ask for forgiveness than permission anyway. 

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Thursday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Romanian deadlift, 3 x 5-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 6-6-6, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 12, 3111; :60-2:00 rest
C. Peterson step-ups to box @ mid-shin - physically touch the working quad w/your hand to ensure activation, 2 x 20/side unweighted w/controlled descent; :30 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for :45 front leaning rest on rings emphasizing keeping quads flexed

@ Active

AM

60:00 complete with Assault Bike, row, strict toes-to-bar, push-ups and freestanding handstand holds

PM

A1. 123, 133, 143(4)

A2. 124, 129, 129(5)

B. complete 

C. complete 

+

complete on Assault Bike 

ROM is completely back to 100% on the erg, pain free! 

PM session was much tougher than it looked on paper - legs are dead. Knee feels fine, though! 

Grip was the limiter on the RDLs - normally I would hook grip these, but my thumb is still jacked up from the other day. Getting better though, pretty sure it's not life-threatening. 

Tempo got to be tough on the cgbp. Had a spotter but chickened out on the very last rep. 

Set up the bench to just a hair below parallel - two 45s and a 25. No sharp pain at all, but knee is still pretty tight. 

Holy shit, the Peterson step ups were SO HARD. Jeez. Quads were definitely active, but so were glutes and hamstrings. Both legs were equally challenging. 

Legs were fried by the time I got to the bike, and had a very hard time keeping quads flexed for the entire 0:45. Leftie is still behind. 

Saturday

A1. Romanian deadlift, 3 x 5-7 light (more for hammie stretch than strength work), 41X1; :60 rest
A2. Close-grip bench press, 8-8-8, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 10, 3111; :60-2:00 rest
+
20:00 AirDyne @ Z1, off every 5:00 for :40 front leaning rest on rings emphasizing keeping quads flexed

A1. 83(7) across 

A2. 114, 119, 119

B. complete 

+

complete 


Woke up for the second day in a row with knee not swollen at all, so this is promising!  It still gets swollen after activity, but at least it's getting better overall.

Romanian deadlifts felt really good - definitely need the stretch, although all the stretching over the past couple of days is really helping.

I don't think I've ever paused at the bottom of a bench press (Chelsea can attest that I'm a fan of bouncing the bar off my chest) - this ended up getting pretty challenging.  The 8th rep on the two sets at 119 were pretty much max effort, wouldn't have gotten a 9th.

Set up a 55lb+25lb competition plate to stand on to get the bench just at parallel - Mark Byrd said I was either exactly at parallel or maybe just a hair below, but with just the 55lb I was definitely above.  Knee was super, super tight on the squats.  Didn't get that sharp pain, it's just not really comfortable at that ROM (not in a bad way, definitely want to keep pushing this).  Could feel it swelling more and more with each rep... but happy to be testing it out.

Quad still isn't firing at 100% - I definitely felt a difference in left versus right on the FLR, and I also felt the tension decreasing after about 0:30... I was trying to flex as hard as I could, it just slowly started to shut off each time... 

Sunday

A. Hang snatch, build quickly to a tough single
B. Box squat w/chains to just above parallel, 10 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
C. 1-arm DB rows w/straps, 3 x 3-4 side very heavy, 10X0; :60 between arms
+
3 rounds for time:
21 row calories
14 pull-ups
7 ring dips
+
4 rounds not for time:
7-10 moderate/tough reverse hypers
12 glute-ham sit-ups

A. 115, 125Fx2

B. complete with 120 + chains 

C. 65, 70, 75(3)

+

11:23

+

complete 

210 on the RH, 10 across 

Ugh, this humidity really takes it out of you. Sluggish day. 

Hang snatches felt terrible. 85 felt heavy. My timing was off on the hang, so these were almost tall snatches, with barely any dip. 

Box squats felt super heavy as well. 

I've never used straps before, so these took a few minutes to get used to, but definitely helped me hang on to the dumbbell longer than I would have been able to without them. Left arm is still the limiter when it gets heavy - today, the DB was swinging all over the place (into my boob, into the bench, etc). Just no control as it gets heavy. 

Butterfly pull-ups are finally starting to click! Haven't tried non-CTB butterfly in a long time, and was extremely pleased with how easy these were. Broken 6/5/3, 7/7, 5/7/2. Shocked that I didn't rip with how wet it is today. Ring dips, on the other hand, felt terrible.  All strict, with no discernible kip, 3/2/2 across. Felt very fatigued on the rower, and struggled to keep the pace above 900 cal/h. 

210 on the RH is finally starting to get tough. Also, I keep banging my shins with the weights - this can't be right. 

Sunday

A. Box squat w/chains to just above parallel, 8 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups


A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across

I really like my Sunday programming.

Box squats were fine.

DB thrusters felt good - lost balance on the one missed rep on the right side at 75, otherwise would have been good for all 3.  Still using the opposite arm to control the negative.

The problem with the DB rows continues to be grip - used the metal dumbbell at 65 and hit 5 reps easily; had to use the rubber DB with the fatter handle for the 70lb and left hand just can't hang on to it.

Even times piece was good.  Rowed at 1000-1100 cal/h.

I'm still not adding enough weight on the reverse hypers to qualify these as tough.

14-15 glute-ham sit-ups is about where I start to get really dizzy...

Sunday

A. Box squat w/chains to just above parallel, 12 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups

A. complete with 120 + chains 

B1. 60, 65, 70(4)

B2. 60, 65(4), 65(4)

+

1:25

1:21

1:21 

1:16

1:15

1:12 

+

complete 

+140 on the RH, 12 across 

Really digging the Sunday programming! 

Box squats were fine. 

Surprised myself to get all 4 reps of the dumbbell thrusters at 70... had to use the opposite hand to assist the negative on both sides, but otherwise these were solid, despite the bum knee. 

Grip on the left hand was the limiter on the dumbbell row - seriously could barely hold on at all at 65 (rubber db).   No problems with grip on the right. 

6 sets were super fun, quick transitions throughout. Ring dips were strict, I tried to kip and ended up flailing around... Split the pull-ups 3/3 for the first 3 rounds, 2/2/2 for the last 3 rounds. Rowed at 1050-1100 cal/h (a bit faster on the last one just for kicks). 

Reverse hypers and glute-ham sit-ups were fine. I'm glad these are getting better after how terrible they were during the Regionals prep. 

Mom flies in tonight! She'll be here all week, helping me move then to watch my defense. Maybe I'll convince her to try a class... 

Sunday

A. Box squat w/chains to just above parallel, 10 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups

A. complete with 120 + chains 

B1. 55, 60(4), 60(4)

B2. 55, 60(6), 60(7)

+

2:31

2:30

2:25

2:27

2:27

+

+90 on the RH, 15 across 

complete 

Today is the most gorgeous, perfect day. I love it. 

Box squats were nice and easy. 

Left arm is still the limiter on both dumbbell movements - had to use the right hand to assist the negative on the thruster at 60, otherwise there was some danger of hitting myself in the head. 

Loved the 5 sets, I really enjoy things like this. Rowed right around 1000 cal/h. 

+90 on the RH wasn't tough at all, definitely on the moderate side. I can go up quite a bit and still keep 15 reps I think. 

Got some feedback from Mike Kesthely, I'm really looking forward to dialing in the nutrition. Aiming to hit 155g protein, 245g carb, 90g fat (working up to this over the next couple of weeks, it's 300-600 calories more per day than I'm at now, which kind of makes me nervous but I trust him), and emphasizing consistency and quality. This means I'm spending this fantastic afternoon grilling up a week's worth of meat :)

Sunday

A. Box squat w/chains to just above parallel, 8 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups

A. complete with 120 + chains 

B1. 45(7), 55(5)

B2. 55(10), 60(7)

+

2:53

2:52

2:57

+

complete 

+50 on the RH


Man, it feels good to be back to just regular training, none of this testing BS.  

Box squats were super easy, so I tried to really emphasize speed on the way up.  Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.  

Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.

Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).

Tuesday

AM
30:00 AirDyne @ Z1

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), build to a tough single
C1. Pendlay row, 4 x 1-2, 20X0; :60 rest
C2. Close-grip bench press, 2-2-1-1, 20X1; 2:00 rest
+
For reps:
:60 thrusters, 95
:60 handstand push-ups
+
10:00 AirDyne @ Z1

AM

Complete 

PM

A. Complete 

B. 270

C1. 155(2), 165(2), 170(2), 175(1)

C2. 150(2), 155(2), 160(1), 165(1), 170(PR +10)

+

22 thrusters 

0 HSPU 

+

Complete 

Box squats felt really easy through 255. 270 was the first one that started to feel heavy; called it there because I don't really know how to bail out of these and didn't want to take any chances. No belt. 

Pendlay rows and bench felt good; added an extra single because 165 was pretty easy. 

Sweet.

Thrusters actually felt much easier than I thought they would.  Did 12 then 10, definitely room for several more reps here.  I was kind of pacing throughout the minute knowing I'd have to do HSPUs right after.  I gave myself a 0:20 break, kicked up on the wall at 1:20 and failed.  Shook it out, kicked up at 1:40 and failed.  Kicked up one last time at 1:55 and failed.  Sooooo... yeah.  I think on Saturday I may try to get as many thrusters as possible then rest for closer to 0:50 before trying to get 1-2 HSPUs in the final seconds.  I think even if I did the HSPUs first, I would only get a handful (maybe 4-6 total), so the score will probably end up working out a little better this way, and Cody can rack up the HSPUs without being tired from the heavy thrusters.

Getting really excited for this weekend!!

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), 2-2-1-1, 21X1; 2:00 rest
C1. Pendlay row, 4 x 2-3, 20X0; :60 rest
C2. Close-grip bench press, 2-2-2-2, 20X1; 2:00 rest
+
5 sets:
5 kipping pull-ups
:10 rest
6 DB push press, 40/hand
:10 rest
7 burpees
:60 rest
+
10:00 AirDyne @ Z1

AM

complete

PM

A. Complete 

B. 225, 235, 245, 255

C1. 145, 150, 155, 160(2)

C2. 150, 155, 160(?), 160

+

Complete in 0:55-0:59

+

Complete 

Handstand push-ups felt easy this morning!

I had Kursten spotting one set of the cgbp - I think she touched the bar on my second rep at 160 on the first attempt, but the last set was legit (very very tough though). That's cool, 160 matches my 1rm!

5 sets were fine and consistent.  Recovery was really good between each set.

Did some MU practice before the z1 AirDyne.  Today was the first time that I've actually felt my weight on top of the rings instead of behind them, and did that 4-5 times.  The first attempt was actually very close, it just surprised me to make the turnover, so I wasn't prepared to catch it.  TOMORROW.  BIRTHDAY MUSCLE UP.

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest

AM
complete

PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09

Kind of an off day, had a headache and nothing really felt great.

No misses on the snatches; went every 0:60.  They didn't feel as effortless as last week, but really impressed with myself that I hit every one.

Box squats were weird, got better as the sets went on.  Used a 14" box + 35lb bumper.  Couldn't feel the knee at all on these.  Stayed very light.

Had a hard time sticking to tempo on the Pendlay rows at 130.  Bench did not feel nearly as strong as last week.  Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.  

6 sets were HARD.  Shit.  No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining.  All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up.  Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).

Knee still hurts pretty sharply below parallel, but no other issues.  I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out.  Ughhhh.  I feel like I've only been healthy for a grand total of 2 weeks this entire year.

Tuesday 17 July

Programming courtesy of Mission CrossFit:
A: box squats: up to 173 x5 (these are much easier than regular squats... probably because the box wasn't low enough?)
+
25-20-15-10-5 of double unders and toes to bar: 9:06 (all double unders unbroken - 25 is a PR!)

cheats: frozen yogurt, sangria, cheese