9/01/23

Got a decent shoulder / upper body pump today ... nothing too taxing, but flowed through this and went for a pump. 

A.

Strict Press 

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-145# across 

B.

Deficit Push-ups (hands and feet)

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW hands/feet on 45# hi-temp bumpers 

C.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB across

D.

Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# plate across 

E.

Cross-Over Symmetry

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

F.

Barbell Drag Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# across

G.

Seated DB Overhead Extensions 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50# across 

H.

EMOM 5:
20 Rope Push-Downs 

-25# across ... massive burner 

8/31/23

8 Mile Run 

-1:19 ... kept about a 9:50 mile pace ... nice and easy run, solid conditions, 72 and sunny with a light breeze. 

8/30/23

AM Workout (0930)

5 Mile Run 

-Ran about a bit over 45 minutes ... didn't feel particularly great, but definitely ran faster without a stroller! It was humid out today, my RPE was fairly high for what should have been an easier run. 

PM Workout (1600)

Didn't feel particularly great today, but got a solid back/bicep pump out of this. 

A.

Strict Pull-ups

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-53# across 

B.

Supinated Grip BB Row

4 sets: 10 Reps - RPE 8

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

-135# across 

C.

Reverse Grip Lat PD

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the top of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-90# across 

D.

Ring Curls 

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

E.

EMOM 5:
20 Fat Bar Curls (45#)

-Complete ... this was super challenging ... definitely some "cheat" curls there on the later sets, but really massive pump finisher, fun stuff. 

8/29/23

Didn't really have the best workout today... I'm a bit sore in my core/chest/shoulders from the crossfit yesterday and I didn't get back home from school last night until 11 pm... had to be back up at 5 am to get to a meeting at the pentagon by 7 am ... kind of a bit tired and didn't feel particularly strong ... got in what intensity I could and got a large pump, especially from parts D and E. 

A.

Bench Press

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-225# across, but only got 3 reps on the final set 

B.

Barbell Incline Bench Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-135# across 

C.

KB Crush Grip Bench Press 

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

70# KB across 

D.

Banded Chest Fly, High to Low 

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Complete, 2x25# cross-over symmetry band

E.

Double DB Skull Crushers 

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Compete, 2x15# DB ... started the first set with 2x25# and the first static hold wrecked me ... very light, but very pumpy and challenging 

8/28/23

Snuck in the class workout this morning ... it was nice to move and sweat and do some harder crossfit. Kept the weights light while snatching, focusing on perfect reps and positions ... tried to push the metcon and enjoy myself. 

A.

5 Sets, every 1:30 
1 Snatch + 1 Overhead Squat @ 75% of 1 RM Snatch 

-175# for 4 sets, 185# for 1 set ... didn't use a true 75%, just went off feel and kept things light given I'm in the middle of peak marathon training. 

B.

AMRAP 15:

10 Single DB Farmer Carry Box Step-ups (50/35# to 20/16", 5 R, 5 L) 

20 Toes-to-Bar

50ft Single DB Overhead Walking Lunge (25' R, 25' L) 

-5 Rds + 1 Step-up ... fun/intense workout ... tough on the core, goal was to get 5+ rds and I was right there. 

8/27/23

 5 Mile Run (with stroller) 

-Complete, about 47-48 minutes ... nice and easy. 

8/26/23

AM Workout (0800)

5 Mile Run, with stroller 

-Complete ... ran about 47-48 minutes total ... didn't get the exact time, but just went through this at a casual pace ... it was already 78 degrees and 100% humidity by the time I got out the door... sweaty/hot morning run. 

PM Workout (1130) 

Had a decent strength session today ... felt pretty good throughout and got a massive shoulder/tricep pump. 

A.

Strict Press 

4 sets: 10 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-95#, 105#, 115#, 125# 

B.

Strict Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Seated Double DB Shoulder Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB

D.

Standing Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# plate

E.

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

F.

Seated Alternating DB Hammer Curls 

Single Arm DB Kickback 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-35# for the curls, 15# for the kick-backs 

G.

EMOM 5: 

Banded Tricep Extensions x 20 reps 

-Complete, 1 purple band

8/25/23

 Complete Rest

8/24/23

 19 Mile Run 

-3:11 ... average pace of 10:04 a mile ... this was a good training run, felt pretty good given the distance. I've definitely gotten better at hydrating/eating while running these distances ... looking forward to a few more weeks of training / taper / getting this marathon done. 

8/23/23

 Complete Rest 

8/22/23

 AM Workout (0730)

5 Mile Run (with stroller) 

-Ran about 50 minutes ... took this nice and easy ... slight knee pain lingering from the 13 miles on Sunday, but surprised that I wasn't super sore from the WOD yesterday. 

PM Workout (1400) 

Got in a quick back/bi workout at home, it was nice to get a little pump in the afternoon. 

A.

Strict Pull Ups

4 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, BW, 4x10

 

B.

Barbell Rows

4 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-185# across, 4x10

 

C.

Lat Pull-Downs

4 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-4x10 with 110#

 

D.

Standing BB Curls
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-45# bar

E.

Dumbbell Curls

4 sets x 8-10 reps

Wall Sit x :30

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2x35# for the curls 

8/21/23

 AM Workout (0545) 

A.

'Holleyman'

30 RFT:
5 Wall-Balls (20/14#)

3 HSPU

1 Power Clean (225/155#)

-23:44 ... rough ... this is about :30 slower than around the same time last year and about 1 minute off my lifetime PR from early 2020 ... I was hoping to PR, but that just wasn't possible... I guess I should probably be more optimistic about this given I haven't been doing much crossfit at all and mostly just running the last 12 weeks (and 13 yesterday!) ... this kind of just bums me out thought given that I know I could have significantly PRed this workout when I was in quarterfinals shape in the spring. Regardless, happy to get this in pain free and enjoy myself in the gym. 

PM Workout (1300) 

Had an okay workout this afternoon ... didn't feel particularly great, but got what intensity I could and tried to get a pump. 

A.
Bench Press
4 sets: 10 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-195# across ... went 10/10/8/8 ... didn't feel great here.

B.
Alt. DB Tempo Incline Bench + Double DB Incline Bench
4 sets: 6 Reps (R + L + Both = 1) (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Across at 2x35# 

C.
DB Bench Press
4 sets: 10 reps – RPE 8

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

-Across at 2x50# 

D.
Chest Flyes
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Complete, used 2x25# cross over symmetry bands ... very challenging 

E.
Barbell Skull Crushers
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Complete, went one set with 45#, then dropped down to 35# ... this was super difficult, I don't think I was able to get the entire 20 seconds at the bottom for the 2nd or 3rd set, but this was bit a painful blur. 

F.
Single Arm Standing Tri Ext (band or cable) 

Calf Raises w/ 1 second pause at top 
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 15# for the extensions, BW on the raises 

8/20/23

 13 Mile Run 

-2:09 ... this was a fun run ... ran around Annapolis ... it was a rough wake up at 0500 this morning to get this in after traveling across country with an infant ... felt surprisingly good throughout the run and had a good time. 

8/19/23

 Complete Rest / Travel back to Annapolis 

8/17 & 8/18/23

 5 Mile Hill Run (at elevation) each day ... I don't remember the exact times, but we ran slightly faster the second time around on the 18th. Did a 2.5 mile out and back, with about a 550 ft elevation gain on the way out and then a quicker downhill run back. Fun stuff, running around rural Northwestern Wyoming. 

8/16/23

No gym workouts today or running ... but went on about a 5 mile hike in the Shashone National Forest, WY ... carried my son in a pack and got a nice sweat/aerobic workout while hiking around the woods at a casual pace. Great day. 

8/15/23

 Complete Rest / travel to Wyoming. 

8/14/23

 AM Workout (0800)

5 Mile Run 

-45:00 ... ran around a 9:15 for the first 4 miles and then ran a faster 5th mile ... it was nice to feel fit while running ... I felt terrible quite a bit running recently. 

PM Workout (1215)

Snuck in a crossfit class this afternoon .... felt good throughout, but I fear I'm going to sore! Been stepping away from high intensity crossfit stuff as my schedule hasn't allowed it... final exams, parenting, tons of mileage for the marathon over the last few weeks ... went lighter on the squatting than I typically would and held about an 80-85% intensity on the conditioning. This was really fun to get in, enjoyed myself.

A.
Back Squat

On a 12:00 Clock, build up to a heavy triple 

-135# x 10, 225# x 6, 275# x 3, 325# x 3 ... didn't go up from there, just kept these very comfortable and lighter ... still felt the last triple in my legs despite the light weight!

B.

For time:

50 Box Jumps (20/14")

10 Hang Power Cleans (115#)

40 Toes-to-Bar

10 Hang Power Cleans (145#)

30 Box Jumps (24/20")

10 Hang Power Cleans (165#)

20 Toes-to-Bar

10 Hang Power Cleans (185#)

10 Box Jumps (30/24")

10 Hang Power Cleans (205#)

-14:38 ... fun stuff, had to start breaking up the cleans a bit, but overall kept the rest breaks short. Really fun/simple crossfit. 

8/13/23

Complete Rest 

08/12/23

Complete Rest ... body is feeling smoked. 

08/11/23

8 Mile Run


-1:19:23 ... ran just under a 10 minute mile pace on this ... I was actually trying to run a bit faster today, closer to 9 minute miles, but my RPE was fairly high running these 10 minute miles ... I think I am still trashed from the 18 miles on Wednesday ... but regardless, got out and got this run in, keeping to my general training pace of 10 minute miles. 

08/10/23

 Complete Rest 

08/09/23

 18 Mile Run 

3:03:59 ... this was a MUCH better run than last week ... no headache/sore throat/knee pain ... had a water bottle swap at 10 miles and ate about 20-25g carbs every 20:00 ... felt solid throughout this and averaged just around a 10:15 pace ... it was nice to not feel absolutely terrible like I did for last week's 17. 

08/08/23

Today was a decent upper body pump ... have been a bit stressed with grad school finals / life in general lately and it has been affecting my workouts ... but got this in and tried to enjoy myself as much as I could. 

A.

Bench Press 

4 sets: 10 Reps - RPE 6 (deload)
*Rest 2:00-2:30 b/t sets

-185# across 

B.

Strict Pull-ups

4 sets: 10 Reps - RPE 6 (deload)
*Rest 2:00-2:30 b/t sets

-BW across 

C.

1:1:2 Incline DB Bench Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# across 

D.

Double DB 1 and 1/2 Bench Press 

4 sets: 8 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# across 

E.

Double KB Standing Bent Over Row 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x72# KB across 

F.

Banded Tricep Extensions 

Hammer Curls 

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

-Purple band and 2x35# DBs

G.

Single Arm DB Kick-back

Reverse Barbell Curls 

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

-10# DB and 45# bar

08/07/23

 5 Mile Run (with stroller) 

-54 minutes total running time ... not too hot, but a bit humid ... lots of sweat, but went nice and easy. Happy that my knee didn't hurt at all given that on Thu/Fri/Sat it was in a good deal of pain. 

08/06/23

Got in a shorter shoulder workout today. I cut the workout short given my son woke up and I was trying to get this in during his nap. 

A.

Shoulder Press 

Drop Sets: (week 2 of 3)
2 sets of:
3x10
-into-
2x10 + 1 x Max Reps

-95#, 85#, 75# ... 12 for max set. 

B.

Parallett Push-ups

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

C.

Seated Alternating KB Shoulder Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# KB across 

D.

Standing Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10# across 

E.

1 Max Set DB French Press w/ 25# 

-Result = 35 reps 

08/05/23

Complete Rest 

08/04/23

 17 Mile Run 

-3:18:39 ... didn't feel great today ... I woke up with a headache / sore throat / knee pain in my right knee ... overall I just feel a bit tired and beat up ... not the way you want to feel going into a long run, but tried to push through it ... ended up running an average of about an 11:30 mile pace, which is much slower than our traditional training pace between 9-10 minute miles ... felt terrible from start to finish, just made sure I didn't stop. Got in the miles, looking forward to resting up and feeling better for the next long run. 

08/03/23

Had a solid workout at home today ... snuck this in over lunch and got a solid CrossFit workout / pump out of this. 

A.

Deadlift

5x5 

Build up to a heavy set of 5 for the day 

-Complete, across at 405# ... got all these comfortably, lots of good reps. 

B.

On a 25:00 Clock:

AMRAP 10:00

3-6-9-12... 

Cal Assault Bike 

Strict Pull-ups 

Rest 5:00 

AMRAP 10:00

3-6-9-12... 

Cal Ski

Strict HSPU 

-Result = 

-Round of 15 + 8 Strict Pull-ups 

-Round of 12 + 1 Strict HSPU 

C.

Bent Over BB Row

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-155# across 

D.

BB Curls 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-75# across 

E.

Ring Curls

Plate Lateral Raises 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW on the curls and 2x10# plate for the raises

F.

Every 2 for 6 (3 sets) of: 

Plank

3 x :60

-Complete

8/02/23

AM Workout (0830)

7 Mile Run 

-64 minutes total time ... didn't push the pace ... didn't feel great on this, coming off travel with an infant/graduate school homework during this accelerated summer semester has been rough. Glad to at least get this in and over with. Sunny and about 75, great conditions. 

PM Workout (1230)

Had an okay workout this afternoon ... felt a bit weird having not lifted in a week, but got in what I could. Kept the rest short, weights light and got through this quickly. 

A.
Bench Press
Drop Sets: (week 3 of 3)
2 sets of:
3x10
-into-
2x10 + 10 x Max Reps

-165#, 135#, 115# ... max reps was 12 

B.
Reverse Grip Incline DB Bench Press
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB ... never done this movement ... definitely felt awkward, but looking forward to getting better at this. 

C.
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# 

D.
Banded Chest Fly (high-to-low)
4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-25# bands 

E.
EZ Bar French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-65# across 

F.
Double DB Skull Crushers
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB 

G.

Every 2 for 6 (3 sets) of:

'Durante Core' 

-Complete