1/09/26

Jumped into the CF class this AM ... overall this was super solid conditioning / crossfit ... I was happy with my effort and despite the higher RPE on this workout, I did feel fit and enjoyed getting this in. 

A.

For Max Reps, on a 20:00 Clock:

Min 1 - Row Calories

Min 2 - Burpee Box Jump Overs (facing the box) (24/20”) 

Min 3 - C2B Pull-ups

Min 4 - Wall-Balls (20/14#) 

-Result = 

For each round I got: 

18 Cal Row 

10 Burpee Box Jump Overs (only 9 on set 5 ... ran right up against the clock on the 9th rep). 

15 C2B 

20 Wall-Balls 

This was tough to maintain, but overall I am happy with where I was at and staying very consistent across sets ... maybe could have snuck in a few more C2B each round, but 15 on the minute was tough and generally outside my comfort zone. Really enjoyed getting this in, fun stuff. 

1/08/26

AM Workout (0530)

Jumped into the CF class today, was overall a solid class, fun conditioning piece with the wall-walk / wall-facing HSPU combo. Not too taxing on the body, but lots of upper body muscular endurance work. Great way to start the day. 

A.
Push-Press

10-8-6-6 

-135# x10, 155# x8, 175# x6, 185# x6 ... didn't push the loading here too hard, kept these reps comfortable and focused on speed and form. 

B.

AMRAP 10:

1 Complex, 2 Complex, 3 Complex... (adding 1 rep per round)* 

10 DB Bench Press (2x50/35#)

5 Shuttle Runs (25' down and back = 1 rep) 

*Complex = 1 Wall-Walk + 1 Strict Wall Facing HSPU 

-Finished 5 Complex + 9 Shuttle Runs 

PM Workout (1500)

Easy 4 Mile Run 

-Ran 38:46 for an average of 9:38 ... took this nice and easy ... but I am going to start running a few more times a week between now and my upcoming competition on Feb 13... first event is a 4500m trail run ... running is definitely one of my stronger things in crossfit, so I am very excited for this first event. 

1/07/26

Overall a lower volume / easier day ... got in my de-load bench press and then did some higher intensity crossfit followed by longer aerobic skill work. Put this session together on the spot and overall enjoyed getting it in. Not too taxing. 

A.

Bench Press

3 sets x 3 reps @ 70% (205#) 

70% of your one rep max bench press.

-Complete 

B.

3 Sets, for time: 

7 Overhead Squats (95/65#) 

7 Bar Facing Burpees

5 Power Snatch (95/65#)

5 Bar Facing Bupees

3 Squat Snatch (95/65#)

3 Bar Facing Burpees 

Rest 1:00 

-6:54 - 2:00 rest = 4:54 total work 

Rest about 10 minutes then... 

C.

EMOM 20:

Odd Mins: 25' HSW 

Even Mins: 100' Sand Bag Bear-Hug Carry (100#)

-Complete ... got all these sets unbroken, HSW felt solid. 

1/06/26

Still continuing to work through my back/glute stuff, felt much better today ... this workout was GOOD training and it wast just tough ... really happy to get this in and train and not dwell on Sunday's tweak/injury/whatever you want to call it ... felt generally fit today, super solid the rings, but my cardio was really taxed on the last couple sets ... great workout, happy to get this in.

A.
Every 8 for 32 (4 sets) of: 

600m Run

50 Ft Double KB Front Rack Walking Lunge (2x53/35#) 

30/22 Cal Echo Bike

9/7 Ring Muscle-ups 

-5:29 / 6:03 / 7:03 / 8:00 ... unbroken except for the last set of Ring MU went 7/2 ... run/bike slowed a lot on the 3rd and 4th sets as I was just gassing out... barely finished the last MU as the clock was ending ... but overall this was solid and fun training, happy and grateful to get this in. 

1/05/26

 Complete Rest ... did some stretching/lacrosse ball/lots of back/glute activation/stability stuff ... overall help reduce the pain/glute pain symptoms quite a bit. 

1/04/26

I was tired going into this workout and I was a bit stressed about the weights into today's workout... I went into the local gym in town because I didn't want to do these lifts in my house with the stress of young kids around ... I got through the squats well, I felt surprisingly strong on the sets of 410#. Going above 400# for anything other than singles for me is outside my comfort zone, but these felt good. I was rushed trying to get through everything and had to get home ASAP, so I stupidly rushed through the deadlift warm-up... just didn't do enough reps and took really big jump and it caught up with me as I felt some pain immediately into my first single rep at 500# ... this is usually a weight I can confidently handle (recently a 5 RM) so it is disappointing to get injured here ... looking back on my week, through crossfit I had added in extra cleans (two different days), extra front squats, and a high rep (60 reps at 225#) deadlifts this week... it isn't a wonder why I got hurt while adding in so much extra posterior chain barbell work while also trying to adhere to a tough powerlifting program and this is my toughest PL week with a rest week starting next week... I definitely shouldn't have psuhed myself so much .... I've mad a ton of progress, injury-free, in the last year and I've loved how my training is going, how I feel, perform, look and I have multiple competitions coming up in February ... this is a tough set-back mentally, but I am really hoping this isn't a serious injury. 

A.

Back Squat

4 sets x 3 reps (400 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-410# across 

B.

Conventional Deadlift

2 sets x 1 rep (505 for two singles last week)

Up to daily max for two heavy singles.

-D/N complete singles, tweaked my back at the first rep of 500# 

C.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3 sets, 1 green band for 3x12

D.

Barbell Curls

2-3 sets x 6-12 reps

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

-3x10 with 95#

E.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-Ran out of time, just did 1 big super-set, 45# x 10, 30# x 10, 20# x10 ... nice pump in a short time. 

1/03/26

Complete Rest 

01/02/26

Solid workout today... currently off work so I was able to crunch my powerlifting workout around a CF class ... got in my squats before the class, did the class and then quickly hit the accessory work... didn't have much left in my legs after the class, so took it easier there, but overall got a really good workout out of this and felt fit throughout. 

A.

Back Squat

3 sets x 4 reps (380 last week) 

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-390# (10# over last week) 

B.

Every 2 for 10 (5 sets) of:

3 Hang Squat Clean, starting at 60% (185#) and increasing to a heavy for the day 

-185#, 185#, 205#, 225#, 240# 

C.

EMOM 10:

Min 1 - 5 Front Squats (77-82% of today's heavy) = 195# (82% of 240#) 

Min 2 - 5-7 Ring Muscle-ups 

-Complete, this was fun and a nice challenge, hit 7 unbroken ring MU a set and the sets of 5 FS at 195# were comfortable ... fun training. 

D.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Complete, 2x6 ... rough after part A/B/C

E.

Good Mornings

2 sets x 10-15 reps

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

-135# for 2x10

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# for 2x10

G.

Single Leg RDLs

2 sets x 10-15 reps

-53# for 2x10/leg 

01/01/26

Today was an overall good workout ... I worked out at home and was parenting for a few hours (from about 5 to 7 am) prior to this, which was stressful and not ideal, but once I got moving into this I felt decent overall. 

A.

Bench Press

3 sets x 2 reps (255 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-260# (5# over last week) 

B.

Bench Press

3 sets x 5 reps (225 last week) 

Choose a weight that is challenging for 3x5.

-235# (10# over last week) 

C.

Strict Pull-ups 

3 sets x 8-12 reps

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

-3x8 with 20# 

D.

Lat Pulldowns 

3 sets x 10-15 reps

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

-3x15 with 145#, neutral narrow grip 

E.

Barbell Row

2-3 sets x 10-15 reps

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

-3x10 with 185#

F.

DB Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

G.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

H.

Barbell Curls

2-3 sets x 6-12 reps

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

-Scaled this down to 3x15 with 45# ... biceps were crushed from the above work by this point 

I. 

Dumbbell Shrugs

2-3 sets x 8-15 reps

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

-3x15 with 2x100#

12/31/25

Very solid class workout this AM ... had a lot of fun getting this in ... felt decent on the cleans despite a heavier leg workout yesterday... metcon was fun and pumpy. 

A.

Every :90 for 12 minutes (8 sets) of:

2 Position Clean (above knee, below knee)

Sets 1-3: 60-70% (185-225#)

Sets 4-6: 70-75% (225-235#)

Sets 7-8: 75-80% (235-255#) 

-Complete ... went 185# for 2 sets, 205# for 2 sets, 225# for 2 sets, 245#, 255# ... felt fast and strong. 

B.

For Time: 

25/20 Cal Row 

20 Deadlifts (225/155#)

25 DB Bench Press (70/50s)

20 Deadlifts (225/155#)

25 Strict Stationary Dips

20 Deadlifts (225/155#)

25/20 Cal Row 

-8:33 ... fun stuff, DL went UB and two sets of 11/9 ... DB Bench went 15/10 and dips went 10/5/4/3/3 ... overall fun/short and I felt solid throughout this. 

12/30/25

AM Workout (0615)

Really solid class this AM ... nice to get in a lot of the gymnastics stuff I need to work on. 

A.

EMOM 10:

Min 1 - 5 Ring Muscle-ups 

Min 2 - 10 Pistols, alternating

-Complete, BW ... haven't done pistols in a LONG time, but they were still there, did these in regular shoes with 

B.

On a 25:00 Clock:

Buy in:

800m Run

In the remaining time… 

AMRAP:

50 KBS (53/35#)

40 GHDs

30 Strict HSPU 

20 C2B Pull-ups

100 Double-Unders 

-1 Rd + 7 C2B Pull-ups ... really got stuck in the second set of SHSPU ... was hoping to get atleast 2 rounds, but obviously that didn't happen. 

PM Workout (1500)

I was a bit tired going into this session, but once I got rolling I felt solid. 

A.

Back Squat 

3 sets x 5 reps (355 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-365# (10# over last week)

B.

Front Squat

2-3 sets x 8-12 reps (2x10 with 205# last week)

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

-225# for 2x10 (20# over last week)

C.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x53# KB Front Rack Walking Lunges for 3x20

D.

Leg Press 

2 sets x 10-15 reps (540 x 2x10 last week)

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range

-540# for 2x10 (same as last week) 

E. 

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (220 for 2x10 last week) 

Come as close to failure as possible with out actually failing, within the given rep range.

-230# for 2x10 

F.

Smith Machine Standing Calf Raises 

4 x 15-20 

-4x20 with 180#

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.