7/20/26

 TBD CF Class

7/19/26

Did a track workout at MCBH ... it was fun to run with my whole family there and the kids were surprisingly good at the track. Kept the volume low and I generally felt slow / heavy while running ... haven't done any speed work / harder running outside of CF wods in a very long time and I felt that. I know I have a 600m run coming up in a competition and I want to get in a bit more dedicated running work for that without aggravating my achilles at all.

A.
3x400m
Rest 2 minutes

straight into...

4x200m

Rest 1 minute

-Result = 

1:20

1:22

1:22

:31

:36

:33

:32

7/18/26

 Complete Rest 

7/17/26

AM Workout (0500)

Overall a solid class today... that set of 15 WW was tough! 

A.

For time:
60/45 Cal Row

30 Toes-to-Bar

15 Wall-Walks 

-6:12 

B.

Front Squat 

Every 2:30 for 15:00 (6 sets) of:

3 Reps 

-185#, 225#, 255#, 275#, 295#, 315# 

C.

4 x AMRAP 2 / 1:00 Rest

15/12 Cal Ski 

then…

1 DB Front Squat 

2 DB Front Rack Lunges 

2/4, 3/6, etc… 

-Complete ... got through 4 DB front squats on the first set ... next 3 sets were all through the set of 6 lunges ... definitely felt tired after A and B, but glad to get this in. 

PM Workout (1600)

Had a really solid arm pump workout this afternoon... lots of light reps, but this was fun and very low stress. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x30# DB

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# DB 

C.

Straight Bar Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-70#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50# 

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-135# x 10, 185# x 8, 185# x 8

G.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-95# 

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50# 

7/16/26

 Complete Rest ... but I did get in a 90 minute surfing session this AM ... never touched a surf board in my life and after the 4th try at a wave I got up and was riding a lot of waves this morning... paddling out through the surf was some nice activity and this was an absolutely wonderful way to start my day. 

7/15/26

Pretty solid class workout this AM … I was a bit skeptical of the first part as it was just so many reps of deadlift and personally I don’t like to train that many reps of deadlifts at once under intensity… BUT got this in and just took the first part smoothly and didn’t go crazy. Got a solid sweat/posterior workotu out of it. 

A.

AMRAP 8:

24 Double-Unders

8 Deadlifts (185/135#) 

-12 rounds … all sets unbroken minus a few double-under trips 

B.

EMOM 12:
Deadlift x 1 rep to a heavy single 

-Started at 365# and worked up to 505# by the 10th minute, called it there … overall felt solid after part A … typically would not deadift heavy after a metcon like this. 

C.

8 Sets:

1000m Bike Erg

Rest 1:00

-Complete … kept these all around 1:40 / 1000m pace for the first four and then closer to 1:45 on the last four … overall nice conditioning / seat on top of A and B. 

7/14/26

AM Workout (0500)

Really solid class workout this AM … tough crossfit conditioning. 

A.

AMRAP 4:

200m Run

20 C2B Pull-ups

Max Power Snatch (135/95#)

Rest 3:00

AMRAP 6:

400m Run

25 C2B Pull-ups

Max Power Sntach (135/95#)

Rest 3:00

AMRAP 8

600m Run

30 C2B Pull-ups

Max Power Sntach (135/95#)

-Result = 

22 + 23 + 25 = 70 snatches … this was tough conditioning… and the group I ran with this AM was fast… I did all of the C2B pull-ups unbroken 

PM Workout (1500)

This was a fun/pumpy session ... enjoyed getting in these OHS in front of a mirror and really work on my technique/position and enjoyed the back/bicep pump afterward. 

A.

Overhead Squat

8-8-6-6-4-4 

-95# x 8, 145# x 8, 165# x 6, 165# x 6, 185# x 4, 185# x 4 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# 

D.

Hammer Strength Machine Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-270# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45  

-50# 

7/13/26

AM Workout (0600)

Did the 6 am class at Jump Ship this AM … overall was not too taxing, but a nice way to start the day. 

A.

21-15-9

Push-ups

Cal Row

SDHP (95/65#) 

-4:48 … broke up the set of 15 SDHP into 9/6 … everything else was very smooth … definitely haven’t done many SDHPs recently (or really ever?), but got through them well enough. 

B.

Every 3 for 15 (5 sets):

Bench Press

10-10-5-5-5 

-185#, 195#, sets of 5 across at 205# … figured I would jump up to 225# for the later sets of 5… but I was pretty smoked from the first part and kept it at 205# across. 

PM Workout (1600)

Still in a strange transition phase and I had some other stuff planned out, but gym was extremely busy … probably the busiest gym I’ve ever been in … just got in what I could based on what was available … definitely stressful and annoying during this transitory phase, but got a decent pump and at least I did something. 

A.

Incline Bench Press

3x10

Rest :60-:90 

-165# across … went 10, 8, 7 … rough. 

B.

DB Bench Press

3x10

Rest :60-:90 

-2x65# across

C.

DB Flyes

3x10

Rest :60-:90 

-2x15# across

D.

Tricep Double D Push-Downs

7x8-12 reps 

Rest :45 

-42.5# 

E.

Rope Overhead Extensions 

7x8-12 reps 

Rest :45 

-52.5# 

7/12/26

 4 Mile Easy Run 

-Complete … ran around 38 minutes / 9:30 mile pace … kept this really easy and ran around MCBH Hawaii.