07/01/26

 TBD CF Class 

6/30/26

Got in a class workout today ... it was some fun aerobic crossfit ... lots of reps and lots of time on the echo bike ... got a big sweat out of this, overall felt good. 

A.

Standing Landmine Twist - 3x6 per side

Tall Plank Single-Arm Lat Pulldown x 8 per side

Paloff Hold Curtsy Lunge x 8 per side

-Complete, 45# bar for the LM twist and 1 red band for the other movements 

B.

AMRAP 20:

30/25 Cal Echo Bike

20 Burpees to Plate

10 Back Squats (185/125#) 

-4 Rds + 40 reps ... fun workout, went out a little hot on the first round and then remained fairly consistent throughout the remaining rounds. 

6/29/26

AM Workout (0630)

Today was overall a good / fun class workout ... enjoyed getting this in. Felt pretty fit, definitely slow running, but felt good on the bar muscle-ups. 

A.

Bench Press

3x8 @ 32x1 

-175#, 185#, 185# x 7 (missed last rep) 

B.

For time*:

200m Run

21 Bar Muscle-ups

200m Run

15 Bar Muscle-ups

200m Run

9 Bar Muscle-ups

*300' shuttle run penalty for any break on reps 

-8:40 ... sets went 15/6 ... 9/6 ... 9 ... so I ended up putting in 600' of shuttle running on this... overall felt good though, fun/short workout with some higher intensity on those bigger sets of bar MU. 

PM Workout (1300)

Frankly I felt a bit tired from this AM today! I really didn't feel strong on the bench... but overall I got a super solid pump from this and did enjoy getting it in... last workout in my basement gym before the move. Definitely have had a ton of great workouts down there and I really enjoyed getting in one more workout. I am grateful that I had such a great home gym for the last six years!

A.

Bench Press

4x10 

Rest 2 mins

-205#, 195#, 185#, 185# ... I was planning on going across at 205#... but wow it felt heavy and I just lowered the weight a bit and got in quality sets. 

B.

5 Sets

10 Dumbbell Bench Press @ RPE 8/10

-rest 30 seconds-

10 Dumbbell Pull-Overs 

*Rest 2-3 minutes between sets.

-60# DBs for bench and 1 60# DB for pull-overs

C.

Lat Pull-Down (Neutral, narrow grip)

4x10 

Rest 2 mins

-155# across 

D.

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Dumbbell Curls @8/10 RPE

10 Ring See-Saws 

Rest 1 min

-2x10# DB lat raises, 2x35# DB for curls 

E.

Double D Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-55#

F.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

6/28/26

Easy 6 Mile Run 

-Complete ... ran off of feel and paced this out at 10:10 average pace for a total of 61 minutes ... great way to start my day, it was a weird morning for summer in Annapolis ... it was about 75 degrees, but it was drizzling rain and humid ... overall still enjoyed getting this and moving and sweating. 

6/27/26

 Complete Rest 

6/26/26

I was a bit tired after so many days on, but I haven't been training twice a day, so my body feels generally good, but I am just tired. I've just been in a relatively intense training course this week, packing up for moving last week... just been a lot less sleep than usual and I felt it this AM .... Anyway, once I got rolling, today was a REALLY solid class ... tons of gymnastics work, all stuff I need to work on more. I really enjoyed the EMOM warm-up, I felt very prepared to start the conditioning. 

A.

EMOM 12 (3 sets) of:

Station 1 - 2 Wall-Walks and :15-:20 of wall-facing split

Station 2 - :30-:45 of Single-unders

Station 3 - :30 of shoulder touches (against wall) 

Station 4 - :60 of Rope Climbs (15’) 

-Complete ... great warm-up / skill work ... was getting 3 RC a minute

B.

4 RFT (22 min time cap)

100 Double-Unders

50’ HSW

8 Ring Muscle-ups

50' HSW 

-Time Cap (22:00) + 25' HSW ... I almost finished this, just had the last bit of HSW left ... I was thrashed by the end of this ... DU were a bit of a shit-show on the back half ... HSW were in 25' increments every time ... all ring MU went 5/3 ... super solid conditioning workout. I really enjoyed getting this in. 

6/25/26

Overall a decent class today... enjoyed the conditioning piece a lot. 

A.

3 Sets:

8 Tempo Back Squat, 2211 @ 50-55% (225-245#)

Rest 2 minutes

-Complete ... went 205#, 215#, 225# ... tons of time under tension, these sets were almost taking a full minute! But overall fun/nice variation from heavier sets. 

B.

For time:

18-15-12-9

Toes-to-Bar

Double KB Front Squats (2x53/35#)*

*After each set of front squats, peform a 30 foot farmer hold walking lunge (15’ out and back)

-6:49 ... broke up the set of 15 TTB and the sets of 15/12 squats ... otherwise kept the pedal down and tried to push as quickly as I could. Fun/short workout and overall I felt really good despite pretty much never training KB front squats. 

6/24/26

Got in the class workout today, it ws pretty chill overall and a nice aerobic sweat. It has been a stressful time / low sleep few weeks and this was a nice break in the gym. 

A.

Every 6 for 30 (5 sets) of:

400m Run @ 1:50 400m pace

1000m Bike Erg @ 2:00/1000m pace

500m Ski @ 2:00/500m pace 

-Complete … kept this consistent pace throughout, overall enjoyed getting this in, lots of consistent aerobic movement. 

B.

2-3 Sets, minimal rest
50’ KB Front Rack Carry (70#) - R 

50’ KB Front Rack Carry (70#) - L

12 KB Side Bends - (70#) - R

12 KB Side Bends - (70#) - L

:60 Reverse Plank

10 Abwheel Rollouts 

-Complete, 2 sets 

6/23/26

Today was overall a decent workout... didn't really enjoy it given I've had immense 

A.

Every 2 for 16 (8 sets) of:

Clean

Sets 1-3: 1.1 @ 65-75% (195-225#) 

Sets 4-6: 1 @ 75-80% (225-245#)

Sets 7-8: 1 @ 80-85%  (245-265#) 

-Complete ... these went 185#, 205#, 225# for the doubles, then 245#, 265#, 275# for 3 sets on the singles ... 275# felt very manageable and not a huge RPE. 

B.

5 Sets for time of:

10 Bar Facing Burpees

5 Power Cleans @ 50-60% (155-185#) 

Rest 2 minutes between sets 

-Complete ... did this at 185# ... all sets unbroken ... total time of about 11 minutes ... fun/short workout. 

C.

4 Sets:

25 GHD Sit-ups

Rest :60 

-Complete ... first two sets unbroken, then went 15/10 with a short break on the last two sets

D.

3 Sets:

:30 Sorenson Hold

Rest :60

-Complete

6/22/26

Solid class this AM, got  a good workout out of this.  

A.

Bench Press

3 @ 70%  

2 @ 80% 

1 @ 85-90%

2 @ 80$-85% 

1 @ 90%

1 @ 90% + 

Rest 2 minutes between sets 

-Didn't really go off of the %s ... just went off feel and went 185# for 3, 225# for 1, 245# for 1, 245# for 2, 265# for both the final singles ... got all of these comfortably. 

B.

3 Sets (18 min clock): 

AMRAP 3:

12 DB Shoulder-to-Overhead (2x50/35#)

15 Box Jump Overs (24/20” - w/ step down)

9 Bar Muscle-ups

Max DB Box Step-Overs (2x50/35# to 24/20”) in remaining time 

Rest 3 minutes 

-16, 15, 10 

6/21/26

Had a more difficult session planned, but with all the moving parts this week, just snuck in a light accessory/pump ... overall it was good to just move and do some low stress time in the gym at home. 

A.

Tricep Cable Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. 

-55#

 

B.

Paralette Push-Ups

3 sets x max reps @ 90 seconds rest 

-20,16,14 

 

C.

DB Pull-Overs

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-60# 

 

D.

Neutral Grip Narrow Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-145#

 

E.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-100# DB

 

F.

Dumbbell Side Raises or Cable Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10# 

 

G.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10# 

 

H.

Fat Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-75#

 

I.

Dumbbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB

J.

Every 2 for 6 (3 sets) of:

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

-Complete