4/26/24

AM Workout (0530)

Today was a solid workout... nice lower body workout and good aerobic/BW conditioning. 

A.

3 Sets:

KB Windmills x 8 reps/side 

KB Side Bends x 20 reps/side

Ab Wheel Roll-Outs x 12 reps 

Minimal Rest

-Complete, 26# windmills, 53# sidebends 

B.

3 Sets:

Ring See-Saw x 10 reps

Leg Lifts x 25 

Plank x :60

Minimal Rest 

-Complete

C.

Front Squat

3 sets: 1 reps – starting at 90% (315#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-315#, 325#, 335#

D.

Back Squat

3 sets: 15 reps
*Rest 2:00 b/t sets

-225#

E.

BB Calf Raises 

4 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135#

F.

‘Strict Cindy’

AMRAP 20: 

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

-18 Rds ... fairly consistent here, went at about an 80-85% effort and moved through this at the same continuous pace. Nice pump/sweat. 

PM Workout (TBD)

TBD Run 

4/25/24

Still feeling a bit sick, but overall today was a solid workout. Had a good time getting this in, even if I didn't feel my absolute best. 

A.

Strict Press 

3 sets: 1 reps – starting at 90% (170#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-170#, 180#, 185# 

B.

Bottom-up Single Arm Standing KB Press

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-26# KB 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

D.

Snow Angel Raise

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# plate

E.

Ring Push-ups 

Body Row on Racked Barbell 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

F.

Strict Dips

Fat Bar Curls 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW and 65#

G.

Seated DB French Press

Single DB Waiter Hold Curl 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# DB 

H.

4 Rounds for time: 

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, took about 4:30

4/24/24

Today was a solid workout, nothing too taxing, but overall got a decent pump despite still feeling a bit sick (sore throat, congestion). 

A.

Deadlift

3 sets: 1 reps – starting at 90% (465#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-465#, 485#, 500# 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

C.

Single-Arm DB Row

4 sets: 10 reps (each arm) - RPE 7
*Rest 1:00-1:30 b/t sets

-75# DB

D.

Straight Arm Lat Pull Down

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# crossover symmetry bands 

E.

BB Rows, supinated 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

F.

Double DB Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

G.

Cable Tricep Extensions 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

H.

Every 2 for 10 (5 sets) of:

Weighted Plank (20# Vest) x :60

-Complete 

4/23/24

Complete Rest ... I was going to train today... but I started feeling a bit sick last night and this morning I felt worse... just called it and slept in a bit and let my body rest. 

4/22/24

Today was a solid session ... got a nice upper body pump and pushed the ab workout.

A.

Bench Press 

3 sets: 1 reps – starting at 90% (255#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-255#, 265#, 275# ... no spotter available as I was alone... didn't push the loading much, but these all felt good. 

B.

Bench Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-185# for 15,12,10 ... this was rough... the :90 interval really got me... but this was a huge pump. 

C.

1:1:2 Incline DB Bench

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

D.

Incline DB Chest Fly

4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# 

E.

BB Drag Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# 

F.

DB Hammer Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

G.

Every 2 for 12 (6 sets) of: 

‘Durante Core’ x (12 reps each movement)

-Complete ... a few weeks ago I added 2 reps to each movement and today I added another set... last set was tough, but doable, fun effort.

H.

In as few sets as possible:

100 Banded Tricep Push-downs (1 purple band)

-Result = 30, 20, 20, 15, 15 ... took about :30 betweenn each set... massive tricep pump finisher. 

4/21/24

 Complete Rest

4/20/26

6 Mile Run

-51:22 ... about an 8:30 pace throughout overall had a great run and felt surprisingly good despite the tougher crossfit yesterday. It was really fun to feel fit, strong aerobically and light on my feet. 

4/19/26

Today was some good old fashionend crossfit fun ... felt surprisingly not that bad on this ... got in my squats for the week and gave one of the quarterfinals workouts a go. My wife is doing QFs and we did this together, which was fun. 

A.

Front Squat

5-3-1-1-1 - start at 65% (225#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-225# x 5, 275# x 3, 315# x 1, 335# x 1, 345# x 1

B.

2024 Quarterfinals Workout 1 

4 rounds for max reps of:

1 minute of snatches (135/85#) 
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35 dumbells, 20" box) 
1 minute of rest 

15 / 24 / 15 

11 / 22 / 12 

10 / 21 / 13 

10 / 22 / 14 

Total score = 46 snatches + 90 cals + 54 step-ups = 190 reps 

overall this was really fun, despite being a bit of a challenge given I haven't been doing much (any?) crossfit ... snatches were decent, tried to push the row and the step-ups were challenging me from the get-go. Had zero plan and just tried to push it and have fun. 

4/18/26

Today was a super solid workout, got a really big pump and enjoyed myself in the gym today. 

A.

Strict Press 

3 sets: 3 reps – starting at 80% (145#) building to a heavy triple 9/10 RPE

*Rest 2:00-2:30 b/t sets

-145#, 165#, 180# 

B.

DB Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x75# DB 

C.

Seated DB Shoulder Press 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

E.

Bent Over Lateral Raise

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plates

F.

Banded Push-ups

Bodyweight Row on Barbell

5 sets: 10 reps - RPE 7 

*Rest 1:00-1:30 b/t sets

-1 black band, BW rows

G.

Strict Dips

Fat Barbell Curls 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW dips, 65# bar

H.

Rope Tricep Extensions

Hammer Curls 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-60# extensions, 2x25# DB 

I.

Ring Seesaw 

5 sets: 10 reps
*Rest 1:00  b/t sets

-Complete

4/17/26

AM Workout (0545)

Today was a decent abs/cardio session ... not too taxing, but a nice way to start my day. 

A.

3 Sets of: 

L-Sit x :20

Paloff Press 3 sets of 10 reps ea.

Ab Wheel Rollouts 3 sets of 10 reps

Minimal Rest

-Complete

B.

3 sets of :

Hollow Hold x :20

Russian Twist (45# plate) 3 sets of 10 reps ea.

KB Side Bends (70#) x 20 reps each side 

Minimal Rest

-Complete

C.

4 RFT:

25 Cal Row 

25 V-ups

25 KBS (53/35#) 

-15:01 ... consistent aerobic pace, unbroken KBS, but broke up the v-ups a bit. 

PM Workout (1700)

5 Mile Run 

-Ran right arounnd 40 minutes ... it was 75 degrees and overcast in DC ... nice to run around the National Mall after a long day at work. Glad to get this in. 

4/16/24

Today was overall a decent session, overall short and lower volume, but got a nice pump. 

A.

Deadlift 

3 sets: 3 reps – starting at 80% (405#) building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets

-405#, 455#, 475# 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

4 sets:
10 Lat Pulldowns (100#) 
10 Double DB Bent Over Row (2x50# DB)
Max Bent Over Barbell Row – Underhand Grip (115#)
-rest 2:00-2:30 between sets- 

-Complete ... got 10 reps every time ... not a true max set, but got a massive pump out of this. 

D.

Inverted Skull Crushers 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

E.

Bench Dips 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

4/15/24

Got in an upper body pump today ... all the travel / weird food / alcohol (on Saturday) has me not feeling my best ... definitely didn't feel 100% in the gym today, but still grateful to workout and move. Looking forward to some better workouts later in the week. 

A.

Bench Press 

3 sets: 3 reps – starting at 80% (240#) building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets

-Triples went 240#, 255#, 260# ... got all these comfortably. 

B.

Barbell Incline Bench Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-150# for 15,15, 10 ... went to failure on that last set ... rest interval got me. 

C.

Single Arm DB Bench Press 

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

D.

Resistance Cable Chest Fly - High to Low 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# cables

E.

Incline DB Curls

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

Standing Alt. DB Curls

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 12 reps of each move 

-Complete

4/13 & 4/14/24

 Complete Rest 

4/12/24

Currently in Orlando for a wedding ... snuck in a crossfit session at a local gym ... we dropped into an open gym session ... put something together on the spot ... Alex is doing Quarterfinals next week, so I tailored the session for her. Got a great workout in, it was wonderful to run outside.


A.
On a running clock: 

For time:

9-7-5 

Power Cleans (185/125#)

Wall-Facing Strict HSPU 

at 15:00... 

For time:

9-7-5 

Power Cleans (185/125#)

Strict HSPU 

at 30:00... 

4 Sets, with a partner: 

15 GHD Sit-ups

Max Distance HSW in remaining time (while other partner runs 400m) 

-Complete ... times / reps went: 

7:40

4:49

25', 50', 50', 25' ... HSW was not great ... haven't done any HSW in a many months, fun to get in and run in the Florida sun. 

4/11/24

 Complete Rest 

4/10/24

AM Workout (0520)

Today was a decent workout ... got a great upper body / arm pump. 

A.

Strict Press

5-3-1-1-1 - start at 65% (135#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-135# x 5, 165# x 3, 185# x 1, 175# x 1, 175# x 1 ... first single at 185# was ME ... barely got that rep. I wanted to start there and go up, but it felt so heavy that I dropped down and got a few quality reps in. 

B.

DB Z-Press

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 

ATYT: 10 reps - Light Band

-Complete

D.

Ring Y Raise

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

E.

Deficit Push-ups

Body Row (on racked barbell) 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW ... deficit of 45# + 35# bumpers 

F.

Dips

Barbell Curls 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW, 65#

G.

Seated DB French Press

DB Hammer Curls

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50#, 2x25#

H.

3 Sets:

Ring See Saws x 10 

KB Side Bends x 20/side 

Bicycle Crunches x 50 

Rest :60

-Complete

PM Workout (1600)

Easy 4 Mile Run 

-36:40 total running time ... took this nice and easy ... still a bit tired in my legs from Sunday's run ... I definitely didn't realize how much that run took out of me ... but taking this week light on my aerobic workouts. 

4/09/24

Today was a solid workout ... overall on the shorter side, but that was nice ... still got a really solid pump out of this ... still feeling a bit sore in my lower body from the 10 miler... didn't push the DL too hard. 

A.

Deadlift 

5-3-1-1-1 - start at 65% (335#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-335# x 5, 405# x 3, 455# x1, 475# x1, 485# x1

B.

Strict Pull-up

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

BB Row

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

D.

Single Arm Lat Pulldown

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-45#

E.

Inverted Skull Crushers

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

F.

Single Arm Standing Cable Tricep Extensions 

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-15# 

G.

3 Sets:

Star Planks x :30/side

Rest :60 

-Complete, BW

4/08/24

Woke up a bit sore in my calves/legs/glutes ... not a huge suprise given the near ME 10 mile run yesterday... but overall I felt great in my upper body on today's lifting. 

A.

Bench Press 

5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-195# (65%) for 5, 245# for 3, 255# x1, 265# x1, 275# x1 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-165#

C.

4 sets (same weight all movements)
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9 (goal of 15-20 reps each set)
-rest 2:00-2:30 between sets- 

-2x35# DB ... got 20 reps each set of flat bench ... massive pump. 

D.

DB Spider Curls

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

E.

Barbell Curls 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75#

F.

Every 2 for 10 (5 sets) of: 

‘Durante Core’ (12 reps each movement) 

-Complete

4/07/24

 'Cherry Blossom 10-Miler' 

-1:17:52 ...  this ended up being a 7:48/mile pace ... I really surpised myself with this ... I didn't realize I could get below 8:00 minute miles for that long ... Ran with some other staff member's from our Senate office ... Overall I felt really good, especially on the first 6 miles ... took in two water cups during the race ... one at 5 miles and another at 8 ... ate 1 'goo' pack at mile 7 ... overall I am really happy with my results here, I only actually trained for 6 weeks and didn't stop lifting at all during this training. I felt great on my feet and enjoyed getting this in. It was wonderful to get to DC, have some quality time with my wife and get this race in. We stayed at 'Hotel Washington', which was about a 5 minute walk to the starting line. This was a much more fun distance than a marathon! 

Split went: 

5K - 24:08 (7:46 miles)

10K - 47:52 (7:39 miles)

15K - 1:12:32 (7:57 miles) 

Finish - 1:17:52 (7:51 miles) 

04/06/24

Active Recovery Day. 

A.
Super Easy 2 Mile Run

-Complete ... active recovery pace ... came in at 19:30 ... it was about 40 degrees and a bit windy in Annapolis ... hoping for better conditions come tomorrow's race in DC.