12/8/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of:

4-6 Strict Pull-ups + 10 Tempo Alternating Cossack Squats @ 2222 

B. 

EMOM 15 (3 sets) of:

Min 1 - Max Reps Power Snatch (135/95#)

Min 2 - Max Reps Double-Unders

Min 3 - Max Reps DB Box Step Overs (2x50/35# to 20”) 

Min 4 and 5 - Rest

PM Workout (TBD) 

A.

Back Squat

3 sets x 6 reps @ 70% (315#) 

70% of your one rep max back squat.

 

B.

Bench Press

3 sets x 3 reps @ 85% (240#)

85% of your one rep max bench press.

 

C.

Bench Press

1-2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

 

D.

Flat Dumbbell Chest Flyes or Peck Deck

2-3 sets x 10-15 reps

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

 

E.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

 

F.

Skull Crushers

2-3 sets x 6-12 reps

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

 

G.

Tricep Extensions

2-3 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

12/7/25

 Active Recovery Day - Easy 5 Mile Run

-Ran a little over 50 minutes / 10 minute miles ... low stress / no stress run, just went super easy and off of feel ... cold in Annapolis today, right around 32 degrees, but it was a beautiful morning with a solid sun rise. Felt a little tired from yesterday, which was to be expected, but just took this very easy. 

12/6/25

CF Competition

Did a small in-house partner competition at our local in gym in Annapolis. It ended up being a well-ran and fun event. With how the vents played out, we took 3 overall in the competition. Fun start to the day, not too tough and had a good time. 

A.

Event 1 (0850)

12:00 to establish 3 RM Thruster

-185#, 205#, 225#, 245# ... all of these felt solid, definitely a little bit more there, but it was tough to gauge in the competition environment ... my previous PR on a 3 RM thruster is from April 2017 for 225# ... my 1 RM thruster is 267# from 2023, I think 245#-255# ish is right where my 3 RM is ... didn't know how anything over 225# would feel and just went off feel today. Fun stuff. My partner did 145# for his 3 RM and we ended up tying for 1st place in this event. 

B.

Event 2 (0940)

For time, split as needed between partners:

1000m Row

70 Burpee Box Jump Overs (24/20") 

-7:15 ... this was a fun event, took 1st place in this ... felt fit throughout. 

C.

Event 3 (1030)

On a 12:00 clock: 

Buy-in:

8 Wall-Walks

24 Toes-to-Bar

6 Wall-Walks

20 Toes-to-Bar

4 Wall-Walks

16 Toes-to-Bar 

then... 

AMRAP in remaining time, partners alternating full rounds:
9 DB Deadlifts (2x50/35#)

6 DB Hang Power Cleans (2x50/35#)

3 DB Shoulder-to-Overhead (2x50/35#) 

-9 Rds + 3 reps ... my partner struggled with the DB movements ... but we still had fun and I was trying to encourage him to keep the intensity up ... I moved through these fluidly and felt solid throughout. Took 3rd place overall. 

12/5/25

Active recovery day. 

A.

Bike Erg 20k @ easy active recovery pace 

-43:10 ... nice and easy aerobic pace ... nice sweat.

B.

15 Minutes Full-Body Mobility

-Complete 

12/4/25

AM Workout (0615)

This was a really fun class workout ... lifting was lighter/different, which was a nice change and the crossfit interval conditioning was really fun. I felt much more fit working out today than yesterday. 

A.

Sumo Deadlift (Speed Work)

EMOM 12:

2 Sumo Deadlifts @ 50-55% (275-300#) - as fast possible each rep

-275# across ... rarely sumo DL, but the weight was so light this felt nice 

B.

AMRAP 3:
400m Run

Max Double-Unders in Remaining Time

Rest 1 min then… 

AMRAP 3:
400m Run 

Max KBS (70/53#)

Rest 1 min then… 

AMRAP 3:
400m Run

Max Double-Unders in Remaining Time

Rest 1 min then… 

AMRAP 3:
400m Run 

Max KBS (70/53#)

-Result = 

110 DU 

30 KBS

81 DU

23 KBS ... run started slowing a bit on the 3rd / 4th interval, but overall felt fit and enjoyed getting this in ... set of 110 DU on the first set was unbroken, which was fun. 

PM Workout (1445)

Had an overall decent afternoon session... still felt a bit flat and didn't get that intense of a pump out of this... but it was still good to move and lift a bit ... kept the weights lighter and rest intervals short (:60 - :90 on everything). 

A.

Wide Grip Lat Pulldowns

3 sets x 15 reps

-140# for 15,15, 12 

 

B.

T-Bar Rows

4 sets x 10-15 reps

Aim to reach failure within the given rep range.

-115# for 4x10

C.

Dumbbell Row

3 sets x 12 reps

12 reps each side.

-80# DB across 

 

D.

Back Extensionns 

3 sets x 10-15 reps

-3x12, BW 

E.

GHD Sit-ups

3 sets x 25 reps

-Complete, BW 

F.

Cable Curls 

4 sets x 12 reps

Aim to reach failure at the given rep range.

-50# across

 

G.

Hammer Curls

4 sets x 10 reps

Aim to reach failure at the given rep range.

-2x40# DB across 

 

H.

Strict Pull-ups

3 sets x max reps

-8,8,6 ... ROUGH after the above work... had nothing left in my arms. 

12/3/25

AM Workout (0615)

Overall an easier/less intense session than usual ... felt decent overall, but did get a bit nauseous toward the end of this... this was a nice workout to come back to after feeling so sick for so long ... definitely did not feel like my usual self, but I am grateful to be working out and moving again. 

A.

Every 4 for 16 (4 sets) of:
Station 1: 20/15 Cal Echo Bike Sprint

Station 2: 20/15 Cal Row Sprint 

-Times went :23 / :32 and :23 / :33 ... felt solid here. 

B.

EMOM 12 (3 sets) of:

Station 1 - See Saw DB Bench x 10 reps (each arm with 2x50#) 

Station 2 - 6 Jefferson Curls @ 2222 with 26# KB

Station 3 - 8 Tempo Ring Rows @ 21X2

Station 4 - :50 Plank 

At the 12:00 mark, rest 2 minutes, then… 

EMOM 9 (3 sets) of:
Station 1 - 12 DB Overhead Extensions (50#)

Station 2 - 12 Barbell Curls (65#)

Station 3 - :30 hollow hold

-Complete 

PM Workout (1500)

Got a solid chest/tricep pump out of this... didn't feel particularly great, but got in what intensity I could and enjoyed this. 

A.

Bench Press

3 sets x 15-20 reps

Find weight that causes you to reach failure somewhere in the given rep range.

-185# for 16, 165# for 18, 155# for 16 

 

B.

Close Grip Bench Press

3 sets x 12 reps

Aim to reach failure at the given rep range.

-135# across 

 

C.

Peck Deck

3 sets x 10-15 reps

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

-100# for 3x10

 

D.

Tricep Cable Extensions 

3 sets x 12-15 reps

-3x15 ... went 65#, 72.5# and 80#

 

E.

Push Ups

3 sets x max reps

-23, 16, 14 @ :90 rest

 

F.

Overhead Rope Tricep Extension

3 sets x 15 reps

-42.5# across 

G.

Calf Raise Machine

3x20

-350# across 

11/29 - 12/2

 Further inactivity / illness / "rest" ... this has definitely been the worst/longest illness I've had in years ... biggest bout of not training and tons of time attempting to recover and rest... this was a really tough time for me given work/parenting never stops and the stress of not feeling normal or being able to workout ... rough times, but I am looking forward to getting back into my normal routine. 

11/28/25

Further "complete rest" ... still deathly ill. 

11/27/25

 Further Complete Rest ... still very sick ... we are all sick and cancelled the Thanksgiving Turkey Trot. 

11/26/25

 Further Complete Rest ... I was hoping to get in some lifting or crossfit today... but I woke up sick (sore throat, headache, nausea, fever) and just called it. 

11/25/25

 Complete Rest

11/24/25

Another bench day ... still working through my new technique and it is going well, although the strength gains are totally happening yet... but definitely found a position that doesn't have my butt coming off the bench and I am no longer bouncing the bar off my chest ... going to keep sticking to this. 

A.

Bench Press 

205# x 5

235# x 3

260# x 1+ 

245# x 3

235# x 3

220# x 3 

205# x 5

195# x 3

185# x 5+ 

-1 rep at 260# and 16 reps at 185# ... same as last week ... still just trying to perfect form and not push loading. 

B.

Close Grip Pause Bench Press 

4 sets of 8-10

Rest 1-2 minutes

-155# for 10,8,8,8 

C.

Hex Press 

3 sets of 8-10

Rest 1-2 minutes

-2x60# for 3x10

D.

DB Overhead Extensions

3 sets of 8-10

Rest 1-2 minutes

-60# for 3x18

E.

Bench Dips 

3 sets of 10

Rest 1-2 minutes

-Complete, BW 

F.

DB Pull-Overs (light) 

3 sets of 10-12

Rest 1-2 minutes

-35# ... focused on super strict reps and keeping my arms almost entirely locked out.