8/12/26

This was my final taper workout prior to the competition this weekend... this was low stress and enjoyable, just put this together on the spot and flowed through it. 

A.

EMOM 20 (5 sets) of:

Min 1 - 15/12 Cal Row

Min 2 - :30 Sandbag Hold (150/100#)

MIn 3 - 15/12 Cal Bike 

Min 4 - 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete 

B.

4 Sets:

5 Wall-Walks

10 Strict Pull-ups

Rest as needed 

-Complete ... these felt solid, just wanted to get some reps in before this weekend and went for quality. 

8/11/26

AM Workout (0500)

Overall a really fun class workout this AM ... I thought the 9/6 part would be too easy, but the 9 cals definitely caught up with me on the second half ... overall really solid crossfit intervals ... enjoyed getting this in and enjoyed feeling fit. 

A.

Every 3:00 for 30:00 (10 sets) of: 

9/6 Cal Echo Bike

6 Toes-to-Bar

3 Squat Snatch (165/115#) 

-Result = 

1 - :49 

2 - :51

3 - :51

4 - :51 

5 - :53

6 - :55

7 - :56

8 - :57

9 - :57

10 - :58 

PM Workout (1245)

A. 

Bent Over BB Row 

5-5-5-8-8

-195#, 215#, 215#, 195#, 195# (10# over last week all sets)

B. 

Lat Pull-Downs

4x8

-160#

C.

Cable Rows 

4x10

-180#, 200# for 3 sets 

D.

Single Arm DB Row

3x10

-90#

E.

Barbell Curls 

3x10

-80#

F.

Hammer Curl

3x10

-2x45#, 3x8

G.

Incline DB Curls 

3x10

-2x30#, 3x8 

H.

Rope Cable Curls 

3x10 + 1 drop set

-50# ... drop set went max reps at 30# and 20# 

8/10/26

AM Workout (0500)

A.

For time:

2 Rds:

10 Shoulder-to-Overhead (135/95#)

200m Run 

into… 

2 Rds:

10 Shoulder-to-Overhead (155/105#)

200m Run 

into…

2 Rds:

10 Shoulder-to-Overhead (185/125#)

200m Run 

-10:17 unbroken ... tough / high intensity workout, but overall felt good. 

B.

On a 12:00 Clock: 

Strict Press 

3-3-1 + 1 Max Set at 155# 

-135# x 3, 155# x 3, 185# x1 ... 8 reps at 155# 

PM Workout (TBD) 

A.

5/3/1 Bench (Week 2 - 3s) 

175# x 3 

195# x 3 

225# x 3+

-5 reps at 225# 

B.

Bench Press

5x10 @ 65% (165#)

-10,10,10,8,9 ... rough, but better than last week. 

C.

DB Incline Bench Press w/ 2 second eccentric 

4 x 8 -10

-2x55# 

D.

Incline DB Flyes 

3x10

-2x20# DB

E.

Push-ups - 2-3 sets to failure @ 60 seconds rest

-3 sets, around 10-15 reps each set 

F.

Bench Dips 

3x12

-Complete, BW 

G.

Seated DB Overhead Extensions

DB Pull-Overs (light)

3x10

-60# extensions, 35# pull-overs 

8/9/26

Fartlek Run

1 Mile Easy into... 

4 sets of:
400m hard
400m easy

into... 

1 Mile Easy   

-Complete ... tried to run the 400s around :90 ... wanted to get in a little faster runner before my competition next week that includes a 600m sprint. I definitely have not been training for that, but will just wing it as best I can off the crossfit I've been doing. 

8/8/26

 Complete Rest 

8/7/26

A.

3 RFT:

15 Thrusters (75/55#)

5 Wall-Walks

15 Overhead Squats (75/55#)

5 Wall-Walks

-11:14 ... this was rough ... really hard on the shoulders, last 10 or so wall-walks were much slower than usual. Overall fun and challenging. 

B.

Back Rack Reverse Lunges 

10-10-10-10-10 

-Went really light here, didn't push the loading at all... 75#, 105#, 135#, 135#, 155# ... this week / entire transition to Jump Ship has been a lot on my legs/knees. 

8/6/26

Class workout (Part A) was lower intensity with the bike erg and strict pull-ups... overall a decent/grippy/bicep/lat workout/sweat, but not too taxing. 

A.

6 Rounds 

3:00 / 2:00 off

1000m Bike Erg

Max Strict Pull-ups / Toes-to-Bar (alternate rounds)

-Pull-ups: 22 / 19 / 15 

-Toes-to-Bar: 30 / 26 / 20

Rest about 10 minutes then... 

B.

For time:

100 Bar Facing Burpees 

-8:38 ... this was slow, but relatively consistent ... tough finisher for me, but definitely always something I need to work on. 

8/5/26

Got in the class (A and B) and added in part C ... overall felt fit today, fun to do some heavier squatting. 

A.

Back Squat

20 Minutes to Establish a Heavy Single

-DId a very thorough warm-up ... then singles went in the last 10 minutes... 365#, 385#, 405# ... all of these reps felt easy, definitely more there, but haven't been working up to a max like this and just kept the reps comfortable. 

B. 

AMRAP 8:

800m Run

Max Hang Squat Cleans (155/105#)

-40 reps ... went 7/6/5/4/4/4/5/5 

C.

3 Sets:

Double KB Front Rack Box Step Ups (20”) w/ 2x35# KB 

20-16-14 

:90 Bent-Knee Calf Raise Iso Hold (:45 each leg)

Minimal Rest

-Complete 

8/4/26

AM Workout (0500)

Decent aerobic crossfit intervals this AM, overall enjoyed getting this in. 

A.

Every 5:00 for 25:00

15/12 Cal Row

25 Wall-Balls (20/14#)

12 Lateral Burpees Over Rower 

-1:57

-2:03

-2:03

-2:09

-2:17 ... gassed out on the last one big time ... otherwise was fairly consistent here, row/burpees got slow on that last set. UB wall-balls. Fun workout, had a bigger transition from the WB to/from the rower each set, but still got a solid workout out of this. 

PM Workout (1615)

Really solid back/bicep pump this afternoon … got this in under an hour and enjoyed getting it done. Light weights and kept the rest around :60 for all sets. Fun stuff. 

A. 

Bent Over BB Row 

5-5-5-8-8

-185,205,205,185,185 

B. 

Wide Grip Neutral Lat Pull-Downs

4x8 

-180#

C.

Cable Rows 

4x10

-180#

D.

Single Arm DB Row

3x10

-85#

E.

Incline DB Curls

3x10

-2x25#

F.

Hammer Curl

3x10

-2x40#

G.

Barbell Curls

3x10

-70#

H.

Cable Curls

3x10 + a drop set on last set 

-42.5# … drop set went + 10 reps at 30# and +10 reps at 20#, fun finisher