5/5/26

AM Workout (0615) 

A.

Every 2 for 6 (3 sets) of:

1 Push-Jerk @ 80-85% (240-255#) 

straight into…

Every 2 for 6 (3 sets) of:

5-6 Push-Jerks @ 55-65% (165-195#) 

B.

Every 6 for 18 (3 sets) of:
400m Run into… 

AMRAP:

9 Air Squats

7 Push-ups

5 Toes-to-Bar 

-HSW Practice? 

PM Workout (TBD)

A.

Deadlift

3 @ 360#

3 @ 410# 

3+ @ 465# 

-rest 2:00-3:00 b/t sets-

B.

‘Death by Strict Pull-ups’ 

C.

Pendlay Rows

4 sets of 10 

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

D.

Lat Pull-Downs

4 sets of 10 

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

E.

Hammer Strength Rows 

4 sets of 10 

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

F.

EZ Bar Curls

4 sets of 10 

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

G.

DB Preacher Curls 

4 sets of 10 

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

H.

Cable Curls 

4 sets of 10 

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

5/4/26

AM Workout (0615)

Overall a decent class workout this AM … wasn’t too taxing, enjoyed getting this in. 

A.

3 Sets of:
RDL x 10 reps @ 40-50% of 1 RM Deadlift 

Rest :30

10 Alternating Cossack Squats 

Rest 2:00 

-Complete, used 225# on the RDL 

B.

AMRAP 6:
1 Power Clean (155/105#)

1 Front Squat (155/105#)

2 Power Clean

2 Front Squat

3/3 etc… 

-Round of 8s + 3 Power Clean … singles across on the cleans, unbroken FS 

C.

3 Sets:
8 Barbell Ab Rollouts 

:60 Paloff Hold (:30 each side)

:30 Hollow Rock 

Rest 1 min

-Complete 

PM Workout (1615)

4 Mile Easy Run

-Complete, untimed, enjoyed getting this in … near perfect weather, about 75 and sunny in DC today … really great/low stress time. 

5/3/26

After the extreme / long illness and travel I am not feeling great... I definitely don't feel like myself physically and the length of travel/illness has worn on me... still slightly sick, but wanted to move and get a pump ... put this together on the spot, kept the weights light and rest intervals short and overall got a solid pump out of this. Enjoyed getting this in and looking forward to feeling back like my normal self soon. 

A.

Bench Press

4 sets of 10 

-rest 2:00 b/t sets-

-190# across 

B.

DB Incline Bench Press

4 sets of 10 

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

-2x50# DB

C.

Bench Dips 

4 sets of 10 

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

-BW

D.

DB Rock-n-Rolls 

4 sets of 10 

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

-2x35# 

E.

Seated DB Overhead Extensions

4 sets of 10 

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

-50#

F.

4 sets

10 Inverse Skull Crushers

15 Banded Push-Downs 

-rest 1:30-2:00 b/t sets-

-BW ISC, 1 purple band

5/2/26

 Complete Rest 

5/1/26

Overall had an enjoyable class this AM … felt a bit more normal today. 

A.

AMRAP 20:

20/16 Cal Row

200 Ft Farmer’s Carry (2x70/53# KB)

100 Ft Plate Push (45/25# bumper plate) 

50 Ft Burpee Broad Jump 

-4 Rds + 75 Ft Farmer’s Carry … nice aeobic sweat, not too taxing. 

B.

EMOM 9:

Min 1 - 12 DB Rows (2x40# DB)

Min 2 - 16 DB Farmer’s Carry Reverse Lunge (2x40# DB)

Min 3 - 6 Strict Toes-to-Bar

straight into… 

EMOM 9:

Min 1 - 8 DB Z Press (2x40# DB)

Min 2 - 12 Steps of DB Death March (2x40# DB)

Min 3 - 8 Ab Wheel Rollouts 

-Complete … nice finisher, tougher than I thought it was going to be. 

4/30/26

AM Workout (0600)

A.

Back Squat

6 sets of 2 

Rest about 2 minutes between sets 

-325# for 2 sets, 345# for 2 sets, 355#, 365# … there were some %s for these, but just went off feel… first heavy squatting since getting sick and frankly it didn’t feel great. 

B.

Every 2:30 for 6 sets (15 mins):

Odd Sets: 10 Thrusters (115#)*

Even Sets: 15 Cal Echo Bike*

*Add 2 Thrusters and 5 Cal Echo Bike each set 

-Complete … didn’t get the exact times on these … at first I thought this was going to be far too easy… but that last set of 25 cals on the bike got me… definitely the highest I’ve gotten my HR since being sick and frankly it didn’t feel great. Still a bit of flem deep in my lungs and slight bit of sickness. 

PM Workout (1645)

A.

3-5 Mile Easy Run 

-4 Mile Run ... ran about 35 minutes, just under 9 minute miles ... overall was a solid run around Coronado Island Naval Air Station ... solid weather, about 65 and sunny. Happy to move and get this in and not be totally sick. 

4/29/26

Overall had a solid workout this AM … every day I am feeling a little bit better, even if I am still slightly sick… coughed much less throughout the workout and my congestion is less overall. 

A.

Bench Press

3-2-1

3-2-1

2 sets of 8 

-Went 205#, 225#, 235# for the waves of 3-2-1 and then 2x8 at 205# … kept the weights lighter on these, there were some %s but I just went based off of feel. The benchs at this gym were SO janky… like probably the flimiest crappiest benches I’ve ever used… but anyway, got this in and enjoyed it with some lighter weights. 

B.

On a running clock:

AMRAP 5:

300 ft shuttle run (25’ increments) 

10 DB Power Cleans (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

15 DB Bench Press (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

5 Devil’s Press (2x55# DB)

-Complete … don’t remember the exact reps, but go ta good sweat out of this … enjoyable / fun cardio. 

4/28/26

Still a bit sick this AM ... sinus headache/slight congestion/bit of a cough ... but overall I felt better while working today than I did yesterday... hoping any day to be back to 'normal'... happy to at least workout, even if I was battling a sinus headache the entire time.

A.
Every 2 for 16 (8 sets) of:
Snatch x 1 rep - start at about 60% and build to 80-90%

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 195#, 205# ... kept this on the much lighter side... definitely didn't feel great, but it was good to move and snatch after being so ill. 

B.

AMRAP 12:

12 Toes-to-Bar

9 Overhead Squats (115/85#)

12 Burpees

-5 Rds + 10 Toes-to-Bar ... kept a consistent about 75-80% effort on this ... the gym was packed and had a big transition from my barbell to toes-to-bar spot on the rig ... but overall still got a nice sweat/movement out of this. 

4/27/26

Today was a rough awakening back to high intensity exercise... my body really didn't feel great and was quite shocked on the second half of the metcon... I can't believe I felt so poorly just after a little over a week off... I can't imagine people that just start crossfit (or any exercise) after years / a lifetime of not working out. Anyway, at least I am happy to not be completely fatigued/congested/in pain while laying in bed all day ... got this in, didn't feel good, but at least moving in the right direction.

A.
EMOM 12 (3 sets) of:

Min 1 - Supine Overhead Plate Pullover (25# - back on a medball) x 8 reps

Min 2 - 5 Kip Swings

Min 3 - 10 Strict Stationary Dips 

Min 4 - :45 Plank 

rest 2 minutes then at 14:00... 

EMOM 5:
5 Bar Muscle-ups

-Complete

B.

Every 7 for 21 (3 sets) of:

800m Run

AMRAP 'Strict Cindy' (5 strict pull-ups, 10 push-ups, 15 air squats)

-Rounds went 4, 3, 2 + 5 pull-ups ... ROUGH ... really slowed down on that last 800... ran like a 5 minute 800 and just felt awful and coughed a lot. Looking forward to feeling back to 'normal' soon!

4/26/26

I did not feel like my typical self, but I did get some lifting/movement in... overall not a good workout, but I kept the weights really light and just got in what I could... coming off the biggest break (8 full days) I've taken since getting back into hard training in the Spring of 2025... this illness has been awful, but I think I'm past the worst of it, still had congestion/headache today, but forced some physical activity in. Glad I got this in, as it was nice to move, even if this wasn't super productive or meaningful training. 

A.

Close Grip Bench Press

10-8-6-4-4

4x10 - Face Pulls - AHAP

Rest 2 mins

-135# x10, 155# x8, 175# x 6, 185# x 4, 205# x 4 ... facepulls at 35#

B.

Strict Pull-ups: 10-8-6-6 AHAP

Behind the Neck Press 10-8-6-6 – AHAP

Rest 2 mins

-BW pull-ups, went 95# for 10 and 8 and then 105# for the sets of 6 

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 each DB Row

Rest 90

-70#

D.

3x8-12 close to failure.

Machine Incline Bench

Lat Pull Down

Rest 90

-45# each arm incline bench and 160# for lat pull-downs

E.

3x8-12 close to failure.

Machine Shoulder Press

Machine Row

Rest 90

-45# each arm for the shoulder press and 90# each arm for the row 

F.

Every 2 for 6 (3 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups :10 hollow hold) 

-Complete ... way harder than this typically is... not a great feeling.