8/7/26

A.

3 RFT:

15 Thrusters (75/55#)

5 Wall-Walks

15 Overheaad Squats (75/55#)

5 Wall-Walks

B.

Back Rack Reverse Lunges 

10-10-10-10-10 

C.

EMOM 10:
Odd: 40’ HSW

Even: 10 Strict Ring Dips 

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 

8/3/26

AM Workout (0500)

A. 

For Time: 

21-15-9

Deadlifts (225#, 275#, 325#) 

5-4-3 

Handstand Complex (1 Wall-Walk + 2 Strict Wall-Facing HSPU) 

-6:24 … I was fairly consistent here, no misses on the wall, which was good, I was near failure on the last 2 reps of hspu. Overall fun, this is a workout in an upcoming competition that I am doing. 

B. 

Deadlift 

5-5-3-3

-335#, 385#, 435#, 455# … kept this lighter after part A, did not go max effort, but got in some reps. 

C. 

3 Sets: 

10 Strict HSPU 

10 DB Curls (2x40) 

:45 Sorensen Hold 

Rest as needed

-Complete 

PM Workout (1630)

A.

5/3/1 Bench (Week 1 - 5s) 

-165# x 5, 190# x 5, 215# x 6 

B.

Bench Press

5x10 @ 65% (165#)

-Complete, but didn't get 10 every time... went around 10,10, 8, 7, 7 ... kept the rest low at :60-:90 and this gassed me out hard. Definitely felt weak/out of shape on the bench today given I've been just crossfitting and dealing with extreme moving stress. 

C.

DB Incline Bench Press w/ 2 second eccentric 

4 x 8 -10

-2x50# 

D.

DB Flyes 

3x10

-2x20# DB 

E.

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

-14, 12 ... was smoked by the time I got here ... rough.

F.

Bench Dips 

3x10 

-Complete

G.

Seated DB Overhead Extensions

3x10

-50# 

8/2/26

 4 Mile Easy Run 

-Complete ... ran a flat course from my new rental house in Kailua... we moved in yesterday and there is a trail called the Kawainui Marsh Trail .7 miles from my front door. Ran over there for an out and back 4 miles total ... very enjoyable and great way to start my day, happy to have gotten this in. 

8/1/26

A.

EMOM 10:

3 Ring Muscle-ups

-Complete ... nice warm-up/skill work, was good to get in some reps. 

B.

AMRAP 20, with a partner, one partner working at a time:

10 Alternating DB Snatch (50/35#)*

20 Burpee Box Jump Overs (24/20”) 

*20/20, 30/20, 40/20, 50/20 etc… 

-70 DB Snatches + 13 BBJO ... nice aerobic crossfit, it was also nice to do a partner workout and not go all out. 

C.

Every :30 for 8:00 (16 sets): 

Power Snatch x 1 rep 

-95# for 2 sets, 135# for 2 sets, 165# for 4 sets, 175# for 4 sets, 185# for 4 sets

7/31/26

 Complete Rest 

7/30/26

A.

Every 5:00 for 25:00 

25/20 Cal Echo Bike

20 Burpees to 6” Target

-1:50

-2:00 

-2:34

-2:48

-2:58 … felt solid on the first set … biking hard is always fun, but the burpees really gassed me out 

B. 

Every 2 for 6 (3 sets): 

‘Durante Core’ 

-Complete 

7/29/26

A.

2 Rounds:
12/9 Cal Row 

12 Thrusters (95/65#) 

Rest 2:00

2 Rounds:
12/9 Cal Row 

9 Thrusters (115/85#)

Rest 2:00

2 Rounds:
12/9 Cal Row 

6 Thrusters (135/95#) 

-Complete, didn’t get an exact time, but went super hard 

B.

10:00 to Establish a 3 RM Push-Press 

-135, 165, 195, 225, 245# 

C.

Every 2:30 for 15 (6 sets):

Snatch Balance x 3 reps 

-95, 115, 135 x 4 sets … shoulders were dead by this point … just got in light reps for speed and position