4/18/26

A.
Easy 1 Mile warm-up

B.
Track Workout

For times: 

800m 
Rest 3 minutes

2x400
Rest 2 minutes

4x200m
Rest 1 minute

4/17/26

Had an overall decent workout today … Got in parts A-D on my own and then got the class in (E and F). I woke up this morning a bit sick and I probably shouldn’t have done this workout… my family has been sick for the last week and I was hoping I wouldn’t get the illness, but I think it has finally caught up with me. I had a PM session planned, but just called it and I am going to let my body rest/recover. 

A.

5 Sets
2 Power Clean and Push Jerk @65-70% 1RM Clean and Jerk (195-210#)
*Rest as needed between sets.

-195# across, went EMOM

B.

5 Sets
2 Clean and Jerk @73-75% 1RM Clean and Jerk (220-225#)
*Rest as needed between sets.

-225# across, went every :90

C.

5 Sets
2 Power Snatch @65-70% 1RM Snatch (165-180#)
*Rest as needed between sets.

-165# across, went EMOM

D.

5 Sets
2 Snatch @73-75% 1RM Snatch (185-190#)
*Rest as needed between sets.

-185# across, went every :90

E.

For total reps:

Max Strict Press at 65% 1 of 1 RM (135#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 55% 1 of 1 RM (115#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 45% 1 of 1 RM (95#) 

straight into… 

Max Push-Press (at same weight)

-Complete … don’t remember the exact reps on this, but got a lot of intensity out of it.

F. 

Every 8 for 24 (3 sets) of:

500m Row

200’ Farmer Carry (50/35#) 

100’ Sand Bag Bearhug Carry (150/100#) 

500m Row

-Complete … sets went 5:13, 5:12, 5:32 

4/16/26

 Easy Aerobic Run 

-Complete ... ran between 4 and 5 miles ... untimed ... it was extremely hot today, but I gave it a go anyway and I felt fine for the first ~3 miles, but I really started dragging toward the end and just stopped and walked somewhere around 4.5 miles. This was supposed to be a recovery run, but definitely a bit higher RPE for me given the heat. Still enjoyed getting this in. 

4/15/16

AM Workout (0615)

Really fun crossfit class this AM ... fun stuff. 

A.

On a 16:00 clock: 

EMOM 12:

4 Ring Muscle-ups 

straight into...

EMOM 4:

8 Strict Pull-ups

-Complete ... felt solid on the muscle-ups and the pull-ups, this was a fun workout. 

B.

Every :90 for 12 (4 sets of): 

Station 1: 10 Line Facing Burpees*

Station 2: 10 Thrusters (95/65#)*

*Add 1 rep each movement, each round

-Complete ... wasn't getting the times on these rounds, just went as hard as I could and enjoyed getting this in. 

PM Workout (1500)

Had immense life stress going on this afternoon... really cut the volume/intensity down and just got in an easier workout ... had zero focus or ability to push and kept things light and easy. 

A.

Bench Press

3x10 

Rest 2 minutes

-185# across 

B.

Close Grip Bench Press

3x10 

3 way raise

3x10

Rest 2 minutes

-135# and 2x5# for the raises 

C.

3x6-8, 4 second eccentric 

BB Skull Crushers

BB Curls

Rest :90

-70# EZ bar across 

D.

3x6-8, 4 second eccentric 

ALT DB Hammer Curls

DB Skull Crushers

Rest :90

-2x25# across 

E.

3x15, giant set

BB Preacher Curls - squeeze

for one count at top

Tricep Push Downs - squeeze

for one at bottom

Rest 1 min 

-50# curls, 60# push-downs

4/14/26

AM Workout (0545)

Solid AM conditioning session... got in part A and then the class workout (B and C). Great way to start the day, the weather is finally improving in DC and it was nice to run outside. 

A.

For time:
50 Wall Ball (20/14)
10 Rope Climbs (15’)
50 Wall Ball (20/14)

-6:10 ... unbroken WB in 1:38ish and the rope climbs took about 3 minutes ... then went 30/20 on the second set ... overall a fun workout and good rope climb work. 

B.

AMRAP 25:

400m Run

25 KBS (53/35#) 

25 Toes-to-Bar 

-5 Rds + 400m Run 

C.

16 KB Step-ups (8 per leg to 20” Box) 

Rest 1-2 mins 

-Complete, 2x35# KB

PM Workout (1430)

Had a solid afternoon session ... enjoyed getting this in. 

A.

Tempo Front Squat (4 second lower)

4x6 

-135#, 165#, 185#, 205# ... belt on for 205#

B.

3x6 each leg - Reverse Back Rack Lunge (135+)

3x12 Romanian Deadlift (2x50+)

Rest 2 minutes

-165# lunges, 2x70# DB for RDLs

C.

3x8-12 close to failure.(205+)

Hamstring Curls

Leg Extensions

Rest 2 minutes

-215# for the curls, 225# for the extensions 

D.

3x8-12 close to failure.

Hip Abductors and Adductors (220+)

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-250# for the hip work 

E.

For Time:
1000m Row
- Rest 3 mins -
8x250m Row
- 30 sec rest after each row  -
1000m Row 

-Complete ... didn't get the total time here, but rowed about a 1:39/500m pace on the first 1000 and then tried to keep 1:36-1:39 for all of the 250s ... slowed a bit on that last 1000 and kept it around 1:45 ... solid aerobic work on the rower. 

4/13/26

AM Workout (0615)

Overall a solid class workout today ... having said that it was a bit on my wrist and I probably had a 2-3/10 of pain, particularly on the wall-walk/bar MU piece ... this was frustrating, but in retrospect I should appreciative that my wrist is trending in the right direction and I can actually do these movements at all. 

A.

Every 2 for 6 (3 sets) of:

2 Push-Jerks @ 75%+ (225#+) 

at 6:00… 

Every 3 for 9 (3 sets) of:

8-10 Push-Jerks at 45-55% (135-165#) 

-Doubles at 225# ... 3x10 with 165# ... felt very solid. 

B.

4 Sets:

AMRAP 2:
3 Wall-Walks 

12 Burpees 

9 DB Shoulder-to-Overhead (2x50/35#)

Max Bar MU 

Rest 2 minutes

-9,7,5,5 

PM Workout (1400)

Snuck this in during a busy work day... got a great pump from this ... didn't have time to get the cardio intervals in... but maybe I can shift them to another day. Definitely at the point in my life where I am not going to stress about that. 

A.

4 Super-Sets: 

1 ¼ Close Grip Bench Press x 6 reps (165+)

Rest 2-3 minutes

-175# across 

B.

4 Super-Sets: 

4x6 Pull-up w/ 4 second eccentric

4x12 Behind the Neck Press (75+)

Rest 2 minutes

-BW Pull-ups, 85# across on the presses 

C.

3x6 Each Neutral Grip Single (70+)

Arm DB Bench Press

3x6 DB Row

Rest :90

-75# DB across 

D.

3 Super-sets:

8-12 Incline Machine Bench Press 

8-12 Lat Pull-Down (145+)

Rest :90

-140# on the bench press, 145# on lat PD 

E.

3 Super-sets:

8-12 Machine Shoulder Press (80+) 

8-12 Hammer Strength Row Machine (160+)

Rest :90 

-90# on shoulder-press ... 180# on row machine