8/28/26

Got in the class WOD (part A) and then snuck in some extra stuff (B and C) after ... have a bit of a crazy day today with my last bit of stuff being delivered to Hawaii... happy to get in a little extra pump stuff. 

A.

AMRAP 10:
2 Sand Bag Cleans Over Shoulder (150/100# - 1 R, 1 L)

3 Ring Muscle-ups

4 Burpee Box Jump Overs (30/24") 

-7 Rds + 2 BBJO ... flowed through this at a consistent pace, didn't push it too hard, but got lots of good movement. 

B.

RDL 

5x5

Hammer Curls

5x10

-RDLs went 225#, then 4 sets of 275#, 2x40# HC

C.

4 Sets:

DB Bicep Curls x 12

Barbel Reverse Curls x 12 

-2x40# and 45# reverse curls

8/27/26

AM Workout (0500)

A.

Every 5:00 for 25:00 (5 sets) of:

8 Strict HSPU (on DBs to 1 abmat on a 35# plate) 

15/12 Cal Echo Bike

21 KBS (53/35#) 

-Complete … this was supposed to be 9 regular HSPU, but my wrist is still sore/tender/unusable, so I adjusted to a neutral grip on pair of DBs… these are WAY harder for me than regular HSPU, but overall this was good training … scaled the reps back from 9 to 8 becuase on the first set I got 8 unbroken (was trying for 9) and these were just tough for me overall. I tried to get these to not be a deficit with the extra plate in there... overall still got a really solid workout out this and had to break up the sets to 5/3 or 4/2/2 ... Grateful to atleast scale/modify and still get a solid session out of this. 

PM Workout (1300)

Had a decent workout this afternoon... was lower volume of some heavier pressing stuff, got through this in about 45 minutes. 

A.

3 Sets:

Inch-Worm, hands only x 10

Spider Complex to Horizontal Rotation x 5 

Dynamic Push-ups x 10

-Complete

B.

Seated DB Press

5x5 

Push-ups

5 x Max

-2x55#, 65#, 70#, 75#, 75# ... can't remember push-ups, but just tried to get a big pump

C.

Slight Decline DB Bench Press

15,12,10

-2x55# x 15, 2x65# x 12 and 80# x 8... didn't get 10 on that jump to the 80s, but went for it. 

D.

3 Sets:

Plate Front Raise x 12

Double D Tricep Push-Down x 12 

-25# FR and 50# push-downs

E.

3 Sets:

Russian Twists x 20 reps 

Strict Hanging Knee Raise x 10 reps 

Plank x :60 

Minimal Rest 

-Complete, 20# medball on the twists 

8/26/26

Complete Rest 

8/25/26

AM Workout (0500)

A.

AMRAP 15:

10 Single DB Farmer’s Carry DB Box Step Overs (24/20” w/ 50/35# DB)

200m Run

15/200m, 20/200m etc… adding 5 step-overs each round

-35 Step-Overs + some running ... I went out the door at 14:30 for that last 200... overall felt consistent here, this was some good cardio and not too taxing. 

B. 

Every 2:30 for 10:00 (4 set) of:

Back Rack Reverse Lunges x 10 reps 

-135#, 155#, 155#, 175# ... kept these light, didn't push the loading. 

C.

EMOM 10:
12 GHD Sit-ups

-Complete 

PM Workout (1300)

Had a decent afternoon workout, lots of different movements than I usually train, but overall it was a solid session, but didn't leave me wrecked. 

A.

3 Sets:

Banded Hamstring Curls x 10

Leg Cradle Lunge Twist w/ Drunk Step x 10 yards

Hollow Rocks x 10

-Complete

B.

Back Squat

5x5

DB Incline Rows

5x10

-Squats went 315#, 315#, 335#, 335#, 345# ... rows were 2x50# across 

C.

Heel Elevated BSS 

12,10,8

-2x50# across 

D.

3 Sets:

Bench Adduction x 8

Single Leg Calf Raise x 15 

Banded Anterior Tibialis (red band) x 25 

-Complete 50# DB to bumper plate on the SLCR 

8/24/26

AM Workout (0500)

A.

27-21-15-9

Cal Row

Cal Ski 

-8:29 ... this was supposed to be the 2015 open workout with cal row / thrusters ... but I am laying off my wrist... still got a decent cardio sprint out of this... got a sweat, but wasn't taxing. 

B.

Every 2:00 for 10:00 (5 sets) of:

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

-Complete ... there was some overhead lifting in class... just got this in instead. 

PM Workout (1430)

Overall got a decent pump this afternoon... really liked the shoulder finisher at the end... wrist didn't hurt on any of the movements except slightly on the push-ups... but overall happy/pleased I didn't have pain... that tends to make me believe this is not a break and was only a sprain. 

A.

3 Sets:

Lunge Position Lateral Banded Rotations x 15 reps

Medball Explosive Lateral Scoop Throw x 10 reps  

Med Ball Seated Throws x 10 reps

-Complete

B.

Slight Incline DB Bench

12-10-8

-70# across 

C.

CGBP 

5x4

Push-ups

5x10

-185#, 195#, 205#, 205#, 185# ... the push-ups, while low in volume, did catch up with me and I backed off on the weight on the final set. 

D.

Dips

15,12,8

-Fail ... this was actually 3x8... I was pretty cooked by this point and didn't have much go after the above work. 

E.

3 Sets:

DB Lateral Raise x 12

Barbell Front Raise x Max @ 45#

Incline Bench Rear Delt Fly 

-2x20# for the DB movements ... 8 reps each set on the FR ... tough and pumpy, but fun. 

8/23/26

 Complete Rest 

8/22/26

I was going to try to get some crossfit in this AM, but I hurt my wrist from a fall hiking yesterday... I don't think it is too serious (i.e. not broken), but definitely was in a bit of pain yesterday and still was today. Got a solid pump instead ... overall enjoyed getting this in. 

A.

Contralateral Dead Bugs - 3 x :60

DB RDL - 3 x 10 

Straight Arm Pull Down -  3 x 10

-Complete ... light warm-up

B.

Deadlift - 6x4 

One Arm DB Row 6x8

-405# deadlifts and 80# rows across `    

C.

Heel Elevated BSS - 4x6

Supine Pull-up w/ physio Ball Adduction Iso-Hold 4 x max 

-2x50# for the BSS and 20# ball for around :30 each set 

D.

Calf Iso-Hold - Dorsiflexion - 3 x :30

Standing Calf Raises w/ DBs - 3 x 15

-Complete, 2x50# DB for CR

E.

Hammer Curls - 4 x10

Seated Incline Curls - 4 x10

-2x35# HC and 2x15# incline curls

F.

Two Handed KB Skull Crushers  - 4x10

Banded Tricep Extensions - 4x20

-2x26# KB and 1 red band 

8/21/26

Did the class (A-C) and then added in some accessory work, got a nice pump. 

A.

3 RFT:

20 Toes-to-Bar

10 Squat Cleans (185/135#)

-7:41 ... TTB went UB then 15/5 with a short break on the other two sets ... cleans were quick singles ... fun / very crossfity workout.

B.

EMOM 12:

Clean and Jerk x 1 rep 

-135# x 3 sets, 185# x 3 sets, 215# x 3 sets, 235# x 3 sets 

C.

AMRAP 6:

Unbroken Push-ups
1,2,3,4 etc… 

-Finished the round of 14 and called it with about :30 left 

D.

Farmer's Carry DB Lunge (2x50#) - 14 steps 

Bench Adduction 3x6/leg

-Complete

E.

Seated DB Press - 4x10

Rest 1-2 minutes

-2x50# across 

F.

DB Floor Press - 4x10

Barbell Bicep Curls 4 x 10

-2x50# FP and 75# curls 

G.

KB Forearm Curl - 3x30 

-13#, 18#, 18# ... never done these before, but definitely got a forearm pump