TBD
Tuesday, May 7, 2024
Monday, May 6, 2024
5/6/24
Dropped into a CF gym in Milan today... their website said they had an 8 am class, but upon our arrival the coach told us it was open gym only ... I was hoping to get in an Italian CF class, but I put together a workout on the spot and we ended up having a solid / not too taxing CF workout. It was nice to get in something and move and sweat a bit to shake off the jet-lag / the 15 course meal we had last night.
A.
Every :90 for 15 mintues (10 sets) of:
Saturday, May 4, 2024
Friday, May 3, 2024
5/04/24
Every 3 for 30 minutes (10 sets) of:
10 Thrusters (95/65#)
250/200m Row
Wednesday, May 1, 2024
5/03/24
Today was overall a solid workout, enjoyed getting this in.
A.
Front Squat
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
-275# x 5, 315# x 3, 335# x 1
B.
Back Squat
3 sets: 15 reps - RPE 7
*Rest 2:00 b/t sets
-245# (20# over last week)
C.
‘Death by Strict Pull-ups’ (20# vest)
straight into…
‘Death by Strict Pull-ups’ (BW)
-9 Reps w/ 20#
-10 Reps BW
D.
BB Calf Raiess
Ab-wheel Rollouts
3 sets: 15 reps - RPE 7
*Rest 2:00 b/t sets
-135#
Tuesday, April 30, 2024
5/01/24
Today was a really solid upper body / arm workout ... definitely the best workout I've had this week... kept the weights light and the rest intervals short, got a huge pump.
A.
Strict Press
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
-155# x 5, 170# x 3, 185# x 1
B.
DB Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35#
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.
Diamond Push-ups
Bodyweight Row, Feet Elevated
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW
E.
Bench Dips
Barbell Drag Curls
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW + 65# curls
F.
DB French Press
DB Curls
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-50# french press, 2x35# curls
G.
3 Sets:
Ring See-Saw x 15 reps
KB Side Bends x 15 reps/each side
Rest :60
-Complete, 70# KB
Monday, April 29, 2024
4/30/24
AM Workout (0540)
Today was a solid workout... but overall I didn't feel great and didn't push the loading on anything ... tons of life stress going on and just got in what I could.
A.
Deadlift
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
-405# x 5, 455# x 3, 485# x 1 ... felt strong here, but just didn't have a ton of mental energy to push it any
B.
Strict Pull-ups
2 sets: 5-3-1
+ 1 Max Effort BW Set (after 6th set)
*Rest 2:00-2:30 b/t sets
-35# x 5, 53# x 3, 72# x 1 ... 20 reps at BW ... felt strong on these, all comfortable sets
C.
Single-Arm DB Row
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-75#
D.
Reverse Grip Lat Pulldown
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-115#
E.
Barbell Skull Crushers
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-75#
F.
Single Arm DB French Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-15#
G.
3 Sets of:
Star Plank x :30/side
-Complete, BW
PM Workout (1730)
4 Mile Easy Run
-Ended up running about 35 minutes total ... nice and easy, didn't push the pace, but it was nice to breathe and move after a long day of work.
Sunday, April 28, 2024
4/29/24
Didn't feel great today, but got in the workout... ended up getting a nice pump overall, but definitely feeling the long weekend of stress/grad school final papers.
A.
Bench Press
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
-235# x 5, 260# x 3, 275# x 1
B.
Reverse Grip Incline DB Bench Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB
C.
1:1:2 DB Bench Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB
D.
Flat DB Chest Fly
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15# DB
E.
Incline DB Hammer Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# DB
F.
EZ Bar 21s
4 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-65#
G.
Every 2 for 12 (6 sets) of:
‘Durante Core’ x 12 reps
-Complete
Thursday, April 25, 2024
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 (1600)
5 Mile Run
-41:02 minutes total time ... average pave of 8:12 ... had a fun time getting this in ... ran from the Senate to the Lincoln memorial and back, got a great run out of this. Felt aerobically fit and surprisingly didn't feel any fatigue from this AM.
Wednesday, April 24, 2024
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
Tuesday, April 23, 2024
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
Monday, April 22, 2024
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.
Saturday, April 20, 2024
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.
Friday, April 19, 2024
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.
Thursday, April 18, 2024
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
Tuesday, April 16, 2024
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.
Monday, April 15, 2024
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
Sunday, April 14, 2024
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
Friday, April 12, 2024
Wednesday, April 10, 2024
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:
Tuesday, April 9, 2024
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.
Monday, April 8, 2024
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