A.
Every 10:00 for 30:00 (3 sets) of:
100 Double-Unders
40 Wall-Balls (20/14#)
30 Box Jumps (24/20”)
100m Farmer’s Carry (2x70# KB)
-Complete ... didn't get the exact times, but I believe each set was around 4:30-:45 ... solid aerobic crossfit conditioning.
AM Workout (0500)
Body is still a little sore from the weekend, but overall I felt good and consistent throughout this workout. Lots of good handstand work, so wanted to get this in.
A.
For time:
1 Mile Run
15 Wall-Walks
400m Run
10 Wall-Walks
-14:27
B.
Every 2:00 for 8:00 (4 sets) of:
1 Max Set of Strict HSPU
-13, 10, 9, 7
C.
For time:
200/100 Cal Row
1:00 on / 1:00 off
-Complete ... went 33 / 28 / 28 / 27 / 26 / 26 / 25 / 25 ... fun aerobic conditioning, felt good.
PM Workout (1500)
Short, but good, upper body pushing workout this afternoon. Enjoyed getting this in.
A.
Ipsilateral Dead Bugs - 3 x :60
Pillar to Plank Press Up - 3 x 10
Lateral Med Ball Throw - 3x10
-Complete
B.
CGBP - 6 x 5
-185#, 195#, 205#, 195#, 185#, 185#
C.
DB Press - 4 x 6
Seated DB Lateral Raise - 4 x 10
-65#, 75#, 80#, 80# for DB Press / 10#, x15# for side raises
D.
Dips - 10,10, Max, Max
-Complete at BW ... but this went 4x8 across... didn't have anything here, haven't been training dips recently and felt smoked by this point.
A.
Easy Aerobic C2 Bike
On a 60:00 clock:
Every 4:00 for 32:00 (8 sets):
Odd sets: :60 Bent-Knee Calf Iso Hold (:30 R / :30 L)
Even sets: :60 Plank
For the remaining 28 minutes, just ride easy.
-Complete ... biked the 60 minutes and got a very easy aerobic sweat. This was restorative in nature and much needed given my body is fairly smashed from the volume/intensity of Sunday.
Event 2 (1100)
2 RFT:
30/25 Cal Row
30 KBS (70/53#)
-5:28 (event win) … went unbroken on this and took the event ... I went out very hard on the first row and got 10 KBS before anyone else was even off the rower… this helped me a lot and despite slowing down on my second row, got all KBS unbroken. Fun and suprisingly hard workout.
Event 3 (1300)
5 Minutes to Establish:
1 Snatch + 1 OHS
-230# (event win) … warmed up to 195# and then opened at 205#, it felt easy so I went up to 230# … subsequently loaded the bar to 240#, but I could see the other guys in my age group were not getting above 220#, so I just relaxed and took the W.
Event 4 (1500)
600m Run (out and back)
-I didn’t get the exact time, but I did win this event as well. Another guy had the lead for about 400ish meters and I was right behind him for the first 400. Then another guy tried to pass both of us and I just took off and smoked both of them. It was nice to race and run hard… this really reminded me of my high school track / XC days … always enjoyed those sports and this event was a really good way to tap into that part of myself.
Event 5 (1645)
For Time (8 minute cap):
21-15-9
Deadlifts (225#, 275#, 325#)
5-4-3
Handstand Complex (1 Wall-Walk + 1 Strict Wall-Facing HSPU on the round of 5, 2 Strict HSPU on the set of 4 and 3 Strict HSPU on the set of 3)
-Cap + 3 Strict HSPU … made some mistakes here and got no repped on a wall-walk for not touching the forward line with both hands prior to my feet/chest hitting the floor and had to do an extra wall-walk… this really took it out of me and I actually failed a HSPU during one of these sets of 3… resulting in yet another wall-walk to finish that set of 3… rough mistakes that made me take 4th in the event. I got my ass handed to me by this event, but I don’t really train wall-facing HSPU and I was smoke by all the events by the time I got here.
With a 2,1,1,1,4 (out of 5 men) I took the overall victory for this competition. Our age group was supposed to have 7 men, but two men couldn't make it due to the hurricane. I was happy to win this comp and get to meet some people from the Hawaiian crossfit scene. Fun day.
'The Slam 2026'
Event 1 (8:40 pm)
A.
For time (20:00 cap)
150 Double-Unders
25 Toes-to-Bar
25 Thrusters (75/55#)
25 C2B Pull-ups
25 Thrusters (75/55#)
50 Box Jump Overs (24/20”) w/ step down
25 Toes-to-Bar
25 Thrusters (75/55#)
25 C2B Pull-ups
25 Thrusters (75/55#)
150 Double-Unders
-Finished 18 of the 25 last set of thrusters (Cap + 157 reps) ... ROUGH ... this was done in a very hot/steamy gym right before a hurricane was getting close to Oahu... this was the most hot/humid temperature I've experienced while working out in a very long time... I thought this score was going to be much worse, but I ended up getting 2nd in my age group. When I practiced this workout a few weeks ago I got into 60 double-unders... I gassed out really hard during the BJO and generally just went super slow during that second half... this is a very tough workout and a solid aerobic crossfit test. I was a bit mentally defeated after this one... I have been out of my routine and the stress of moving / new job etc. has been a lot... but this was a Saturday night event and I know there will be more events tomorrow.
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.
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#
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
