8/18/26

AM Workout (0500)

A.

AMRAP 12:
2-4-6-8-10…etc. 

Bar Muscle-ups

Front Squats (175/125#) 

B.

Pause Front Squat (2 seconds in hole)

Every :90 for 6:00 

3 reps 

then… 

EMOM 6: 

1 rep 

C.

Every 2 for 10 (5 sets) of:

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

PM Workout (TBD)

A.

Banded Hamstring Curl - 3x10

Banded Singe Leg RDL - 3x10

Rock Back Calf Raise - 3x10

B.

Back Squat - 6x6

Band Resisted Pull-up 6x5

Rest 2-3 minutes

C.

30 Degree DB Lunge - 3x15 yds 

Bench Adduction 3x6/leg

D.

Banded Anterior Tibialis - 4x30

KB Forearm Curl - 4x30 

8/17/26

 Complete Rest 

8/16/26

 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. 

8/15/26

 '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. 

8/13 & 8/14/26

 Complete Rest / taper to competition 

8/12/26

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. 

8/11/26

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# 

8/10/26

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