5/19/26

Really fun/hard class workout today… felt very strong on the cleans and the HSW conditioning kicked my ass. 

A.

Every :90 for 8 sets 

Sets 1-3: 3 reps @ 185# 

Sets 4-6: 2 reps @ 235#

Sets 7-8: 1 rep @ 255# 

straight into… 

EMOM 3:

8-10 Power Cleans at 40-50% 

-Complete … there were some percentages for the working sets, but just went off feel and felt very solid throughout … did 3x8 with 155# on the EMOM. 

B.

4 RFT:
15 DB Bench Press (2x60/40#)

50’ DB Front Rack Walking Lunge (2x60/40#) 

100’ HSW 

-22:10 … this was REALLY hard for me and very humbling … dumbell movements were manageable for me, but the volume of HSW was very hard for me… the last set of 100’ took me close to 5 minutes, which sucked. 

5/18/26

AM Workout (0615)

Solid class workout this AM … felt good to run fast and get in the some pull-ups before my PFT later this week. 

A.

Every 3 for 15 (5 sets) of: 

2 Back Squats @ 80+% (355#)+ 

straight into... 

1 Max Distance Broad Jump 

-365# for the back squat doubles, didn’t calculate the jumping distance

B.

Every 4 for 20 (5 sets) of:

400m Run, in the remaining time:

1 Strict Pull-up

3 Air Squats

2 SPU

6 AS 

3/9, 4/12 etc...*

*No rest between sets, pickup where you left off on the pull-ups/air squats each time 

-11 Pull-ups + 5 air squats 

PM Workout (1500)

Solid back/bicep pump this afternoon … overall a good time and lower stress workout.

A.

5x5 Strict Pull-ups + 1 max set of BW pull-ups 

-rest 1:00-1:30 b/t sets-

-26#, 35#, 35#, 44#, 53# + 11 reps 

B.

Cable Rows

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160#, 180#, 200# 

C.

Neutral Narrow-Grip Lat Pull-Downs

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# across 

D.

Low Hammer Strength Rows 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-160# 

E.

EZ Bar Curls

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-70#

F.

Hammer Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x35# DB

G. 

Spider Curls 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x25# DB 

H.

Sorenson Hold

3 sets of :45 

-rest 1:00-1:30 b/t sets-

-Complete

5/17/26

Got in a nice upper body pump... definitely still not feeling great from the travel I had to/from Hawaii... my red eye flight got delayed 3 hours on Saturday night and I slept overnight in the airport / a couple hours on the plane and I'm still catching up to the 6 hour time difference... anyway, got in what I could and I am grateful to get this in, didn't push anything super hard, but it was nice to get a pump. 

A.

Bench Press

4 sets of 10 

-rest 2:00 b/t sets-

-185# across 

B.

DB Incline Bench Press

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x60# DB, 10,10,10, 8 

C.

DB Pull-Overs 

Strict Supinated Pull-ups 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-50# pull-overs, BW pull-ups 

D.

Deficit Push-ups 

Bodyweight Rows  

3 sets of 10-15

-rest 1:00-1:30 b/t sets-

-3x15 on each movement, BW 

E.

Seated DB Overhead Extensions

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-50#

F.

Every 2 for 10 (5 sets) of:

Plank x :60 

Banded Tricep Push-Downs (purple band) x 20 reps 

-Complete 

5/16/26

 Complete Rest 

5/15/26

 Complete Rest / travel back home 

5/14/26

Dropped into another gym in Hawaii ... Crossfit Kailua ... overall a lower intensity workout today ... built up a good sweat and added in some pull-ups in prep for next week's PFT.

A.

EMOM 15 (5 sets) of:

Min 1 - 16 KB Kick-Stand RDLS (8 each leg) - 35# KB

Min 2 - 16 Front Foot Elevated Split Squats (8 each leg) - 15# bumper plate, 2x35# DB in farmer's carry 

Min 3 - 16 Single-Leg Box Jumps (8 each leg - 20" box) 

Rest 5 minutes then... 

EMOM 15 (5 sets) of:

Min 1 - 10 Pendlay Row (135#) 

Min 2 - 12 DB Hammer Curls (2x25# DB)

Min 3 - 15 Bench Dips 

-Complete ... had a nice sweat from this, but overall not taxing. 

B.

'Death by Strict Pull-ups' 

-10 + 9 reps into 11 

5/13/26

Currently visiting Hawaii in preparation for the upcoming move ... jumped into a CF class at Jump Ship Kailua ... the class was pure cardio and overall enjoyable to get in.

A.
AMRAP until you reach 250/200 reps (maximum of 5 rounds):

1:00 Max Reps Wall-Balls (20/14#)

2:00 Max Reps Echo Bike Cals

2:00 Rest 

-Rounds went:

30 + 48 = 78 (78) 

30 + 25 = 55 (133) 

30 + 25 = 55 (188)

30 + 32 = 62 (250) 

30 + 20 = 50 (300) ... I finished the class version/goal of 250 reps after the 4th round, but everyone else in the class was still going so I figured I would too... I was definitely gassed on that last round, but getting 30 UB wall-balls per minute was doable. This was tough aerobic work, overall fun to get in while traveling. 

5/12/26

 Complete Rest 

5/11/26

 2026 Age Group Semifinals Workout 2 

For time:

3 rounds of:

20 lateral burpee box jump-overs (24/20”) 

10x50-foot shuttle runs

Then, 3 rounds of:

100 double-unders

50-foot handstand walk

-5 rds + 49 double-unders ... I was overall quite slow on this workout... my BBJO and shuttle runs were just slow from the get-go... I was feeling beat up from the other workouts, despite the rest day yesterday ... I was hoping to finish this within the time cap, but I just lost a ton of time on the first 3 rounds and then I did take some bigger breaks between the 25' unbroken HSW lengths ... having said that, my HSW went well, didn't miss any reps there and felt overall solid. Definite room to improve here on all of the movements aside from DU.

5/10/26

 Complete Rest 

5/9/26

2026 Age Group Semifinals Workout 3 (2015 workout 3 repeat) 

2 rounds for time of:

1,000m Row

50 Thrusters (65/45#)

30 C2B Pull-ups 

-15:58 ... Overall I am happy with this score, there isn't a ton I could have done differently ... rowed a slower 1:50/500m pace on the first 1000k then went 25/15/10 and 21/9 on C2B ... then went 2:00/500m on the second row and 12/12/12/8/8 and 16/14 ... my goal going into this was around 15-17 minutes, I really didn't know what to expect ... this was a fun and challenging test ... the second set of thrusters and the final C2B pull-up sets were hugely painful, but proud of my self for getting this C2B in two sets with minimal rest. Fun stuff, looking forward to resting tomorrow and getting in the last workout come Monday. 

5/8/26

AM Workout (0615) 

2026 Age Group Semifinals Workout 4 

Starting every minute until you cannot complete the lift:

1 Deadlift (365-500#) 

*When you cannot complete a lift at the prescribed weight, or you complete the final lift, complete as many cleans (135/95#) as possible in the time remaining.

Weights: 

365#

375#

405#

435#

445#

455#

465#

475#

485#

500#

-I knew going into this workout that I would do well here... Got all the lifts easily and then got 28 reps on the power cleans ... the only mistake I made is that I could have gotten 1 more power clean, but the way I set up my clock I couldn't see it while power cleaning and was going off of what my judge was saying... I was super deep in the pain cave come rep 28, but if I had seen the clock I probably could have knocked out 1 more rep in the last 2-3 seconds ... anyway, this should be a solid score. I am very proud of myself for my physical capability here ... I have put in lots of work over lots of years to be strong off the floor. 

PM Workout (1500) 

2026 Age Group Semifinals Workout 5 

AMRAP 10: 

50-foot dumbbell walking lunge (2x50/35#) 

2-4-6-8-10, etc. strict handstand push-ups 

-Finished 10 of 16 Strict Handstand Pushups (82 reps - tie break of 8:51 (finished lunge rep 72) ... overall I am happy with this, I really didn't know what to expect out of this, it is definitely different than I usually train... I cruised easily through all sets of lunges unbroken ... this ended up being 66 strict HSPU, which is a large volume for me... my biggest set was on the set of 6 ... sets went: 

2

4

6

4/4 = 8

4/3/3 = 10 

3/3/3/3 = 12 

4/3/3/2/2 =14

4/3/3 = 10 (of 16) 

Overall I am proud of this given this movement has historically been a much bigger weakness / limiter of mine. I was at least attacking the workout and not just staring at the wall ... on all those bigger sets with the rest breaks I was really trying to limit the rest to 5-10 reps and overall this worked well. No missed reps, didn't go to singles, etc. Fun stuff! 

5/7/26

2026 Age Group Semifinals Workout 1 

5 RFT:

7 Squat Snatches (135/95#)

3 Rope Climbs (15’)

-12:59 ... so today was a bit of a rough start to SF ... I was really happy with my first couple rounds, per the below splits:

1:17 (1:17) 

3:15 (1:58) 

5:57 (2:42)

9:17 (3:20)

12:59 (3:42)

Overall I guess I went out hot for my ability on the rope climbs ... I have been practicing these a bit since February when I bombed a RC workout at the Fittest of the Coast and I feel more confident with them than ever ... although when fatigued I struggle with sliding back down the rope as I reach my arms up... this takes what should be a two pull rope climb to 3-4 and just fatigues the hell out of my grip. This flaw is embarrassing and just something I need to work on more, it is not even a fitness issue, its just a lack of physical skill and confidence with establishing a strong bite/clamp with my feet. From what I can tell I think I am pulling too early and too much with my upper body and not actually using my feet to clamp/stand for each rep ... anyway, at least my snatches were smooth and consistent. Huge amounts of improvement to be made here, new goal of doing this under 10 minutes.