A.
Back Squat
2 sets x 3 reps @ 65% (295#)
65% of your one rep max back squat.
B.
Bench Press
2 sets x 3 reps @ 65% (185#)
65% of your one rep max bench press
C.
Conventional Deadlift
2 sets x 3 reps @ 65% (355#)
65% of your one rep max deadlift. Same style you will use for the Mock Comp.
After the below events I dropped down to 16th place of 29 overall. I really had zero expectation about this competition, it was really just for fun and to see where I landed. As the weekend went on, my total placings after each event went:
Event 1 - 9th overall
Event 2 - 14th overall
Event 3 - 12th overall
Event 4 - 9th overall
Event 5 - 16th overall
Given I was right around 10th, I as I went through the weekend I was trying to break into and finish in the top 10, but obviously I did not given my rope climb technique is completely lacking.
This weekend was a good test and huge reflection of where I'm at with my fitness. I feel more well-rounded than I have ever been and I think this showed overall by my consistency this weekend. I definitely found a huge hole in my game with the rope climb event, but I know I am going to figure out that movement in the near future. It was great to run well, lift well and generally just be an athlete. What a fun time and unique thing. This was a competitive field and really just a good time. I am proud of myself for sneaking this in and tapping back into this part of my identity. Having said that I also dearly miss my family and children and I am looking forward to getting back to them, getting back into my routine and seeing them again soon.
Event 4 (0913)
‘Mach 7’
For Max Weight Lifted
3 Attempts / :45 Loading Period / :45 Lifting Period
3 Deadlift + 2 Hang Clean + 1 STOH
-2nd place (tie) ... a couple guys tied at 285# for first place and a few of us tied at 280#, somehow the leaderboard calculated this as 4th place for me, but only 1 other guy lifted 280# and 2 guys lifted 285# ... anyway ... I felt overall prepared for this, especially the 3 DL and 2 Cleans... I have not trained jerking much since COVID and this was apparent today ... I easily got 290# up to my front rack and unfortunately missed the jerk ... which overall sucks given I would have taken an event win... definitely motivates me to go back to the drawing board and get in more olympic lifting ... but anyway, this was REALLY fun to get it and just go throw down and feel prepared for an event.
Event 5 (1148)
‘Special Forces’
18/14 Calorie Echo Bike
6 Rope Climbs
18/14 Calorie Echo Bike
4 Rope Climbs
18/14 Calorie Echo Bike
2 Rope Climbs
6 min cap
-Result = 44 reps (2/4 of the second set of rope climbs) ... I took an absolutely embarrassing 27th of 29 in this event ... going out on a shitty note sucked, but it is of not surprise to me given I just don't train rope climbs ... they are very infrequent (almost never) in class and just not something I add in. I've always been able to muscle my way through a few reps here or there, but I really need to actually work on these and get the proper technique down to get up at 15' rope in 2 pulls and how to slide down quickly ... This was eye opening given how badly I did, but I don't feel too bad about this given I just don't do these, so I can't have much of an expectation to do well. I am looking forward to training these and I will get this workout done in the time cap in the future.
Currently competing in the Fittest of Coast 2026 (Charleston, SC). Ended the day in 12th overall ... Currently 29 men in my division of age 35-39 ... reflecting on the day, I have to say I really enjoyed competing and am proud of my self for how things shook out today ... I quite possibly could have pushed the run slightly harder and could have tried to push a bit harder here or there on these workouts, but for where I'm at right now, I am really proud of the effort and performance I put out today. I haven't done an individual in-person competition with competitive guys like this in MANY years... definitely not since COVID and realistically not since before TBS ... so it has been about a decade since I really focused on competition and trying to be the best I could be at competitive crossfit ... having said that, I have been hitting regular crossfit workouts on top of my lifting regularly for the last 9 months and I feel very balanced as an athlete and more well-rounded than I've ever been. Anyway, it was great to be and feel like an athlete again and really push myself in a competitive environment. I enjoyed getting this in.
Event 1 (1015)
4500m Trail Run
-9th place ... 19:36 ... (7:00 mile pace) ... so this ended up being my best finish of the day despite the slower pace ... this route had lots of turns through a marsh / park area and it had a ton of tree roots / loose earth / rocks on the trail, which was a fun change from just running on paved streets ... I was happy with my performance here, I went out a bit hot and tried to stay with the front pack, but they really strung out after the first mile or so and then I slowly got passed by 3-4 guys as the race went on ... subsequently passed back a few guys and then in the last ~500m two different guys passed me, which was unfortunate and I really couldn't catch up to them when I kicked ... I definitely could have done a little better here overall as I haven't been running much... DC has been a polar wasteland for the last month and very cold, which is just not conducive to running for me ... but anyway, proud to get out there and race and just push it and see what happened.
Event 2 (1345)
'Yorktown'
For time:
100 Double-Unders
10 OHS (155/105#)
100 Double-Unders
10 OHS (155/105#)
80’ Double DB Front Rack Walking Lunge (70/50#)
10 OHS (155/105#)
100 Double-Unders
10 OHS (155/105#)
100 Double-Unders
12:00 cap
-18th place cap + 78 Double-Unders ... this workout sucks. I'd like to get better at this and be able to get within the time cap ... I really fell apart on the 3rd set of DU... it just took forever and I lost a ton of time ... I only missed 1 OHS as a no-rep and dumped a rep forward - I think on the 2nd or 3rd set? I can't remember, but overall my OHS was consistent and solid unbroken sets other than that one mistake ... I just don't train OHS regularly and I don't train this volume of DU ... definitely things I could further incorporate to my training to be more well-rounded... OHS has always been a weaker lift for me, but it is definitely just something I'm not getting in my current training.
Event 3 (1810)
'Fort Sullivan'
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
30 Pull-Ups
Max DBall to Shoulder (150/100)
INTERVAL 2
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)
INTERVAL 3
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
-14th place ... 12, 7, 5 = 24 reps ... when I practiced this I got 9,8,4 (19 reps), so I am glad I improved ... this hurt, but I wish I would have been training these regularly ... it was fairly obvious once things got going who had access to a heavy dball at their gyms ... definitely something to improve upon, glad I could get a decent finish here ... pull-ups went UB ... C2B 12/8 .. Bar MU went 6/6.
Today was a decent session overall ... not too taxing as I taper down to compete.
A.
Back Squat
3 sets x 3 reps @ 70% (315#)
70% of your one rep max back squat.
-Complete
B.
Bench Press
3 sets x 3 reps @ 70% (210#)
70% of your one rep max bench press.
-Complete
C.
Deadlift
3 sets x 3 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose.
-Complete
D.
Pause Overhead Squat (1 second pause in bottom)
3 sets of 6-8 reps @ light weight
-3x8 with 95#
E.
For time:
50-40-30-20-10
Cal Ski
Cal Row
-This took about 16 minutes ? I didn't get the exact time, but overall lungs felt solid.
F.
3 Sets:
Ring See-Saw x 10 reps
KB Side Bends x 10 reps/side
Rest as needed
-Complete, 70# KB
AM Workout (0615)
Enjoyed getting this class workout in … simple and low stress … not very taxixng and was overall more restorative in nature.
A.
On a running clock:
Every 4 for 12 (3 sets) of:
Min 1 - 15/12 Cal Row
Min 2 - 5 Thrusters (95/65#) + 5 Bar-Facing Burpees
Min 3 - 10 Pull-ups + Max Double-Unders
Min 4 - Rest
at 12:00…
2 RFT:
15/12 Cal Row
5 Thrusters (95/65#)
5 Bar-Facing Burpees
10 Pull-ups
50 Double-Unders
-Result = 4:28
B.
3 Sets:
12 Strict Dips
Rest :30
8 Ab-Wheel Rollouts
Rest :30
12 Heel Elevated Goblet Squats (70#)
Rest :30
-Complete
PM Workout (1600)
30:00 of easy running … probably ran around 3 - 3.5 miles.
Today was not my best workout ... life is very stressful with the extreme weather / tons of time at home with toddler/infant / having to monitor/reduce calories for the upcoming meet / work/life stress and the upcoming move to Hawaii. Also have a burn on my left bicep that is not healing with how much I move throughout the day... it is painful and annoying. Just a million things to juggle and its hard to focus or get intensity at home when working out ... got in what I could, cut out the accessory volume.
A.
Bench Press
3 sets x 2 reps (265 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-270# for 2,2,1 ... didn't attempt the 6th rep today, had not spotter and just wasn't risking it ... first two sets were okay though.
B.
Bench Press
3 sets x 5 reps (245 last week)
Choose a weight that is challenging for 3x5.
-250# x 4, 240# for 2x5 ... missed that 5th rep on the first set and had to roll it off me, super lame.
C.
Barbell Curls
2-3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-100# for 3x10
D.
Hammer Curls
2-3 sets x 6-12 reps
Aim to reach failure within the given rep range.
-2x35# DB for 3x10
E.
3 Sets:
Forearm Extensor Curls (35#) x 8 reps
Bench Dips x 15 reps
Rest as needed
-Complete
I was really sore today... it has been a really solid week of training and my body is feeling it ... probably would have just taken a rest day today if I could have, but my wife and I had some time together and we wanted to workout together ... we put this together on the spot and it was a nice / lower volume aerobic workout that was fun to get in, but not too taxing.
A.
On a Running Clock:
For time:
50/40 Cal Echo Bike
100 Ft HSW
200 Ft Farmer's Carry (2x53/35#)
40/30 Cal Echo Bike
75 Ft HSW
150 Ft Farmer's Carry (2x53/35#)
30/20 Cal Echo Bike
50 Ft HSW
100 Ft Farmer's Carry (2x53/35#)
20/15 Cal Echo Bike
25 Ft HSW
50 Ft Farmer's Carry (2x53/35#)
When the clock reaches 20:00...
For time:
100 Ft HSW
-16:20 / 1:31 ... fun workout, got all the HSW in unbroken sets of 25' for each interval and the 100' at the end ... kept the pace at about an 80% aerobic effort ... solid HSW work.
