6/28/19

~6 Mile run ... went out 25 minutes and came back in 27 ... total running time of 52 minutes. Overall a solid run in the mountains, although I am ready to get back home. Overall enjoyed this, ran in the early afternoon, it was about 80 degrees and very dry. Coupled with the elevation, this was a rough run. Got through it, but it wasn't my best. Tomorrow is another day.

6/27/19

AM Workout (0545) 

A.

EMOM 9 (3 sets) of:

Min 1 - 50 Double-Unders 

Min 2 - :30 Handstand Hold (against wall)

Min 3 - 10 Goblet Squats (35#)

-Complete … this was an easy warm-up, overall loosened me up a bit for part B. 

B.

AMRAP 30, with a partner:

Partner 1 - 400m Hill Run 

Partner 2, AMRAP:

5 Strict Pull-ups

10 Push-ups

15 DB Thrusters (2 x 30# DB) 

-Complete … don’t remember the rounds, maybe 6-7 hill runs? Not sure … just went for a consistent aerobic pace. Was getting 1 round + some thrusters each set. Solid workout for traveling and not having much equipment. 

C.

3 Super-Sets of:
Supinated Grip Lat Pull-Down x 15 reps (105#)
DB Hammer Curl x 10 reps

Rest as needed

-Complete …good pump finisher 

PM Workout (1715) 

~3 mile run (30 min) 

-Ran the same route I’ve done twice this week already, really enjoyed myself. Saw deer and antelope. Today was the best weather we have had here this week, ran with my shirt off in the sun for the entire run and felt great. I will miss running up here in the mountains. 

6/26/19

I was slightly hungover this morning … this was probably due to not sleeping much … only got 5.5 hours last night, which sucked. I had 4-5 drinks last night at a bonfire that they had here at this school, tried to push through it and get what intensity I could. Overall an okay upper body pressing workout… but definitely not my best. 

A.

Face Pulls 

2 sets x 10-15 reps @ 50-75% intensity 

-Complete

B.

Bench Press

4 sets x 5 reps

-Across at 205# 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# x 10, 185# x 8 x 2 sets 

D.

Incline Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-135# x 10 across … wanted to push it, but was pretty much completely smoked by this point 

E.

Alternating Single-Arm DB Bench Press x 20 reps (10 each arm) 

-2 x 52.5# DB x 20 across 

F.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-2 x 30# DB, 3 x 10

G.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 30# DB x 3 x 12 

H. 

Seated DB Side Raises, 1 second pause at top 

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 12.5# x 3 x 10

6/25/19

~3 Mile run (30 min)

-Slept in today … allowed myself some extra sleep … the days here have been very long (class from 9 am to 9 pm) … overall still feeling pretty good / not thrashed from the workouts I’ve been doing. Got in the same run as yesterday, took it vey easy, basically an active rest day. Went 15 out and 15 back. Great way to sneak in some activity in the afternoon, left me feeling very refreshed. Saw two prong-horn antelope, which was really cool. Very excited to lift tomorrow. 

6/24/19

AM Workout (0545)

Got in another workout at the small gym here … only so much that I can do here … but put something together with a similar structure to yesterday and got a pretty decent workout out of it … overall didn’t push the loading, but just moved through this and enjoyed myself. This session didn’t leave me feeling too thrashed, which was nice and refreshing. 

A.

EMOM 21 (7 sets) of: 

Min 1 - 20 Push-ups

Min 2 - 5 Strict Toes-to-Bar + 20 Air Squats 

Min 3 - :40 Plank 

-Complete … got 4 sets of push-ups unbroken, then went 15/5 for the last 3 sets

B.

4 Rounds, NFT:

12 1 Leg DB RDLs right (2 x 52.5# DB)

12 1 Leg DB RDLs left (2 x 52.5# DB)

12 Arnold Press (2 x 30# DB)

12 BB Row (135#) 

-Complete … this was surprisingly difficult … left my posterior chain very smoked. 

C.

3 Rounds, NFT:

Side Plank x :60 - right

10 Barbell Curls (55#) 

Side Plank x :60- left

10 DB Curls (2 x 35# DB) 

-Complete … this was a tough finisher, planking got tough towards the end. 

PM Workout (1700) 

~3 Mile Run  (31 min) 

-Was supposed to run 3 miles today, didn’t GPS it, but went out for an easy 15 and then came back in 16 for a 31 minute total … had a bit more incline on the way back … this was a beautiful run, ran on a dirt road in Wyoming, it was breezy with some good sun. Really enjoyed myself on this run and just took it easy. 

6/23/19

Happy to get in an actual workout this morning … there is an extremely limited / small gym, but got with a couple other bros and knocked out a pretty solid session for a ‘travel’ workout. 

A.

EMOM 20:

Odd: 10 Strict Pull-ups

Even: 10 Burpees 

-Complete … got 4 sets unbroken, 2 sets 6/4 and then the last few sets were a set of 5 and then a shit-show for the remaining reps … but got all 100 strict pull-ups, which was the goal. 

B. 

4 Rounds, not for time:

12 Bulgarian Split Lunge – right left

12 Bulgarian Split Lunge – left leg

12 Bench Press

12 Rope Tricep Push-downs 

-Complete, this was surprisingly taxing, didn’t take any rest, just went through this as a circuit. Was a nice pump. Bench went 185# x 11, 185# x 10, 165# x 10, 145# x 12 … used 50# across on the rope push-downs … 2 x 35# DB for the split squats … if I would have had more time I would have taken more rest to get in more reps on the bench, really fried myself/gassed out on there 

C.

3 Sets:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

:10 Hollow Rock Hold 

Rest as needed between rounds 

-Complete … always a burner

D.

Every 2 for 10 (5 sets) of:

100m Hill Sprint + slow jog back to start 

-Complete … this was a good finisher… the ~6500 elevation is not a joke when sprinting up a hill… happy to get this in, felt light on my feet and fast 

6/22/19

Hiked ‘Spence Mountain.’ ~4 miles round trip … 2 straight up, 2 down. Fairly strenuous on the way up, would be difficult with pack and gear, but got through it easily without any load. Overall enjoyed this morning … hiked with 2 army JAGs and another Marine judge advocate. Great way to start the day, some really amazing views from the top of the mountain. 

6/21/19

Jumped into a 6 am class in Jackson, WY. Great gym, super friendly people. Really enjoyed myself this morning. Long day of travel yesterday, it was good to get up and move. Just hit the class and called it. Went out to Grand Teton National Park afterward and went for a ~4 mile hike up to a lake. It was awesome.

A.

For time:

1000m Row

50 Wall-Balls (20/14#)

40 Toes-to-Bar

30 Box Jumps (30/24”)

20 Clean and Jerks (135/95#)

10 Ring Muscle-ups

-15:43 … had a little ‘Fran lung’ going on after this … not sure if it was the elevation or what. On a positive note, I was really happy to get some clean and jerks in without pain or injury. I have been avoiding them a lot to rest my body, hopefully it is working. Overall a fun/short conditioning piece. 

B.

4 Mile Hike in Grand Teton National Park 

6/20/19

Complete Rest / travel 

6/19/19

Today was a solid session ... looked strange on paper, but I just went through it as prescribed and it ended up being a good workout. Overall fun/different ... looking forward to some more training tomorrow.

A.

10 Rounds (not for time – move smoothly and don’t worry about the time)

1 Rope Climb (15') 

10 Hip Extensions

30 Double-Unders 

-Complete ... did not time this, just went through it at a slow pace, increased the intensity as I got to the second half / last few rounds going full speed. 

B.

Accumulate 3 minutes of free standing handstand hold 

-Complete ... went :30 on :30 off for 6 minutes (against wall) 

C.

‘Karen’

150 Wall-Balls (20/14#)

-5:53 ... this is :40 slower than my PR for this workout ... I went 75 unbroken then 5 sets of 15 ... aerobically I felt fine ... my shoulders/pecs burned a ton on the second half ... the very high volume gymnastics yesterday left me fried... the handstand holds right before this didn't help either. Overall fun to give this a go though, always good training. 

D.

Every 3 for 9 (3 sets) of:
Double KB Front Rack Hold x :60 (2 x 35# KB)

-Complete

6/18/19

Today's workout rocked me... was in and out of the gym within 60 minutes, which was cool ... but this was a lot of volume. The condensed rest period between each piece really caught up to me by the end of this session. Overall really fun and intense, great day in the gym.

A.

EMOM 10: 

6 Ring Muscle-ups

*Scale to something you can complete unbroken in under 15 seconds 

-Complete, scaled to 5 reps each minute ... got all sets unbroken, could possibly do 6 EMOM soon... will try in the near future

Rest 5 minutes

B.

For time:

21-15-9

KB Deadlift (2 x 84# KB)

Strict HSPU 

-Complete, took about 11:00 ... this was tough, the strict HSPU really caught up with me after the above muscle-ups. 

Rest 5 minutes

C.

3 RFT:

25 Push-ups

25 Toes-to-Bar

-6:55

Rest 5 minutes

D.

Every 2 for 20 (10 Rounds) of:

15/12 Cal Bike

-Complete ... was trying to hold 80+ RPM ... then the second half turned into maintaining 75+ ... last couple were a fight to stay above 70+ ... overall really tough finisher ... the closest I've been to yacking from exercise in a very long time (years?). 

6/17/19

Complete Rest

6/16/19

Fun / shorter session today, enjoyed it, apparently PRed my JT time... but this is only the second time I've ever actually done this workout. Overall a good day today.

A.
'JT'
For time:
21-15-9
HSPU
Ring Dips
Push-ups

-7:43 ... this is a PR of about 3:30 from November of 2016 ... felt pretty good on everything, surprised myself ... this is by no means a great time, but at least the pressing program I just finished helped me improve.

B.
Power Snatch

Take 75% of the heavy triple from earlier in the week and do 3 reps on the minute for 10 minutes, TnG

-Complete at 165# ... hit 225# earlier in the week, 75% being 168# ... overall this was good training, this was the first TnG lifting I've done since injury, felt solid. 

C.

3 RFT: 

21 DB Snatch, alternating (70/50#)
21 Bar Facing Burpees

-11:54 ... this sucked, did not feel very fit, the burpees rocked me.

D.
ROMWOD

-Complete

6/15/19

Today's workout was deceptively challenging. Got through most of what I wanted to... but had to modify the conditioning a lot due to a shit-show in the gym ... almost no space and a total cluster fuck of people. Still got a good workout out of this, but it was a bunch of unneeded stress.

A.

Pull-up Complex:

5 Rounds

5 Strict Pull-ups

5 Kipping Pull-ups

5 Butterfly Pull-ups

5 C2B 

Rest as needed for unbroken sets

-Complete ... this was good training ... surprisingly difficult. 

B.

Back Squat 

8 x 2  - every 1:30

-Complete ... kept these very light and did 8 sets of 2 at 275# ... no pain in my back, which was good. Always nervous about re-injury... but these felt very easy/painfree. 

C.

3 rounds, not for time:
20 Weighted box step ups (alternating) (24/20") 

10 DB Shoulder Press

10 Back Extensions 

25 Push-ups

-Complete ... used 2 x 50# DB for both the step-ups and the shoulder press

D.
Every 5 for 25 (5 sets) of:
20/15 Cal Bike
20 GHD Sit-ups

-Really pushed the pace here, was trying to finish each set in 1:45-1:55 

6/14/19

This morning was a fun pump session ... nothing too taxing, but had a great time in the gym this morning. In and out in 60 minutes, fun day.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press

4 sets x 5 reps 

-185#, 205#, 215#, 220# (fail - 4 reps at 220#) ... no spotter, didn't attempt the 5th rep 

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# x 12, 185# x 10 x 2 sets 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# x 10 x 3 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-Complete with 2 x 30# DB for 3 x 15 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete with 2 x 25# DB for 3 x 15 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete with 2 x 15# DB for 3 x 15 

6/13/19

Complete Rest 

6/12/19

Overall a lower volume day today, but had to get in and out of the gym quickly before a long day of work/court. Felt good on everything, fun session.

A.

Every 2 for 20 (10 sets) of:

3 Power Snatches 

-135#, 135#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225#  ... this was really fun, felt really solid on these ... haven't snatched or pulled from the floor in a while ... shoulders feel very strong and healthy. 

B.

10 RFT:

3 Unbroken Bar Muscle-ups 

-3:30 ... this was fun and short ... haven't done a bar muscle-up in months, but they felt decent. 

6/11/19

This morning was a good session ... a lot of volume for me at this point, but overall enjoyed it.

A.

With a Partner, 1:1 

5 Rounds:
50 Cal Assault Bike 

-2:50
-2:57
-2:57
-3:02
-3:17 ... was getting basically 3:00 rest each time, which was good, totally gassed out on that last one, otherwise went well. 

B.

EMOM 20:

5 Strict Weighted Pull-ups (35/20)

5 Strict Weighted Ring Dips (35/20)

*Scale weight as needed 

-Complete ... scaled to 20# ... I got through 10 rounds with 20#, then dropped the weigh vest and just went unweighted for the last 10 rounds ... overall good/fun training. 

C.

5 RFT, with a partner: 

400m Run (together) 

30 Hip Extensions

50 Air Squats 

-Complete ... split the reps up equally, took this at a consistent moderate aerobic pace, took about 20 minutes. 

6/10/19

Complete Rest

6/9/19

AM Workout (0700)

This morning was a solid session... lots of stuff I have not been doing lately. It is good to jump back into some CrossFit workouts and not feel too terrible. Overall happy to be doing crossfit again.

A.
EMOM 10:
6 Muscle-ups*
*Scale to a number you can complete unbroken in 10-15 seconds

-Complete, scaled to 4 reps, got all of them easily

B.
5 Rounds:
20m OVH Lunge Walk (135/95#)
Rest as needed between rounds

-Complete, scaled to 95# ... this was tough enough as it is, haven't done anything like this in months. Perhaps could have done 135#, but it would have been brutal. 

C.
5 RFT:
15 GHDs
20 Push-ups 

-Complete ... 8:33 

D.
10 x 250m Ski
Rest :30 

-Complete ... intervals were between :54 and 1:07 ... kept on solid pace under :59 until the last three intervals ... totally gassed out there. Good finisher. 

PM Workout (1345)

A.
10 x 100m Sprint
Rest as needed

-Complete ... didn't time these, just went for intensity. Rest was a 100m walk back to the start of the track. Happy to get this in, wasn't too taxing, but always fun to run.

6/8/19

This morning was a solid session. A good amount of volume, but not exhausting. 

A.
EMOM 20:
Even: 5 to 10 Strict Pull-ups
Odd: :20 second L-Sit Hold (parallets) 

*scale to maintain unbroken sets, record total pull-ups 

-Complete, went 5 strict pull-ups with 17.6# (8 KG) ... L-sits were ROUGH ... this is probably more total L-sit time than I've done in the entire last year in one workout ... overall fun/different, glad once this was done

B.
Accumulate 3 minutes free standing / wall handstand hold

-Complete, went :30 on :30 off for 6 minutes (against wall) 

C.
For time:
15-12-9
DB Squat Clean (2 x 50/35#)
Strict HSPU 

-10:07 ... HSPU were rough ... haven't gotten upside down in about 14 weeks ... overall the most out of shape I've felt in a long time... but you've got to start somewhere ... happy to at least not be in pain. 

Rest about 15 minutes then... 

D.
8 RFT:
250m Row
10 Push-Press (115/75#)

-13:33 ... this was solid conditioning ... I was a bit nervous with the front-rack barbell, but the weight was light enough where I didn't feel discomfort. Looking forward to getting more stuff like this in soon. 

E.
ROMWOD

-Complete

6/7/19

Back in the states ... worked a full day and got into the gym in the PM ... overall was good to move and sweat out the vacation. Went to a class, but modified it heavily / removed the barbell. 

A.

Every 3 for 15 (5 sets) of:

:45 Double KB Front Rack Hold (2 x 53#) 

-Complete

B.

3 Sets of: 

AMRAP 4

25 Wall-Balls (20/14#)

25 Toes-to-Bar

Max Reps Burpees 

Rest 4:00 

-39, 32, 32 ... unbroken WB, went 15/5/5 on each set of TTB ... tried to keep the intensity up on the burpees, overall solid/simple conditioning 

C.

ROMWOD

-Complete

6/5 & 6/6

Complete Rest / travel

6/4/19

Today was one of the most fun/cool workouts I've had in a really long time ... I enjoyed all of this workout... it was along a perfect beach setting in Antigua, running up and down a beach barefoot. Couldn't imagine a more beautiful beach for a workout. Got this in around 8 am and spent the day drinking on a yacht. Great day.

For 30 minutes, with a partner, alternating 800m runs, partners complete a new AMRAP while their partner is running of:
30 Plank shoulder-taps (alternating)
30 Jumping Lunges (alternating)
21 Tuck-ups
15 HR Push-ups
9 Burpees

-Result =
1 Round  + 40 reps
1 Round + 30 reps
1 Round + 30 reps
1 Round + 30 reps

-Started on the AMRAP on this and my partner started on the run ... got a total of 5 runs / 4 AMRAPs in. Great way to start the day.

6/3/19

Still in Antigua, enjoying the great weather/beaches here. Got in another hotel gym workout at the start of the day.

A.
With a partner, for time:
100 Air Squats
100 DB Shoulder-to-Overhead (50/35#)
100 Push-ups
100 Goblet Squats (50/35#)
100 Sit-ups
100 Single-Arm DB Thrusters (50/35#)
100 V-ups
100 Bent-Over DB rows (2 x 50/35#)

-24:20 ... good sweat, fun to do a partner workout with my wife for a change.

B.
EMOM 4:
15, 12, 10, 8
Incline DB Skull Crushers (2 x 30#)

-Complete

C.
5 Sets of:
Standing Overhead Tricep Extension x 10 reps (50#)
Rest :60

-Complete

D.
3 Sets:
DB Tricep Extensions x 10 reps (2 x 20# DB)
Rest :60

-Complete

6/2/19

In Antigua, resort has a small hotel gym. Put together a workout on the spot, was some good/simple aerobic crossfit.

A.
EMOM 30 (10 sets) of:
Min 1 - 12 DB Snatch, alternating (50/35#)
Min 2 - 12 Burpees
Min 3 - 12 Walking Lunges + 12 Hollow Rocks

-Complete ... good sweat

B.
3 Sets of:
10 EZ Bar Curls (75#)
20 Seated DB Hammer Curls (2 x 25# DB)

-Complete

6/1/19

Complete Rest / travel