7/31/21

Jumped into a crossfit class and hit a partner workout... wasn't too taxing, but was a nice morning sweat. Went at a casual and consistent pace. 

'Bartlett' (partner)
7 RFT, with a partner, one partner working at a time: 

15 Pull-ups

8 Deadlifts (225/155#)

8 Bar-Facing Burpees 

40 Air Squats

400m Run (together) 

-29ish minutes ... went through this splitting the reps equally aside from the pull-ups which went 8/7 the entire time. 

7/30/21

 Long Run ... lots of hills... total running time of 54:50 ... unknown total distance, but lots of elevation change. Went on an awesome run in the Boise foothills, one of my favorite routes of all time. It was sunny and nearly 80 degrees when we ran at 0800... really awesome way to start the day. 

7/29/21

Today was a bit of a kick in the ass... deadlifts were not as bad as last week despite being 20# heavier... I was much less sore in my legs than last week and I got all the sets of deadlifts with confidence. Massive pump from this session, great stuff. I really love these back/bicep workout. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% (390#) 
73% of your one rep max deadlift, in the style you choose.

-Complete
 
B.
Cross-Body KB RDL's
4 sets x 10 reps
Choose a challenging weight.

-53# across for all sets 
 
C.
Weighted Chin Ups
4 sets x 8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.

-26# across for all sets 
 
D.
Dumbbell Row
4 sets x 10 reps

-100# across for all sets 

E.

Barbell Curls

3 sets x 10 reps 

Ring Body Saw 

3 sets x 8-12 reps 

Single Leg Glute Bridges
3 sets x 15 reps
15 each side. 

-Complete, 85# for 3x10 on curls, 3x10 on ring body saw... fun finisher

7/28/21

Today was a great workout... really tough on the chest/triceps... I still felt a little sore/tight from Monday's pressing today... tried to push myself and get a lot of intensity out of this. 

A. 
Close Grip Bench Press
5 sets x 8 reps @ 73% (205#) 
73% of your one rep max bench press.

-Complete, 8,8,8,7,8 ... needed spots on the 7th rep of the 4th set and the 8th rep of the 5th set... was going to complete failure here 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 3" off of your chest.

-205#, 215# ... extremely difficult after part A... nothing there. 
 
C.
Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-4x12 with 2x50# DB... wanted to start at 50#s and go up... but this tax difficult enough 
 
D.
Ring Dips (strict)
5 sets x max reps
Body weight.

-9,9,9,9,9 ... terrible 
 
E.
Seated Unsupported DB Arnold Press
3 sets x 10 reps

-3x10 with 2x35# DB 
 
F.
Weighted Pullups
4 sets x 6-8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

-4x8 with 20# .... was very nice to pull after all the pushing, got all these reps comfortably 

7/27/21

Well this morning looked very simple on paper... but it left me smashed. Back squats were a tough effort and then the conditioning piece rocked me... haven't been doing much 'whole body' crossfit style conditioning like that and it was a bitch. Overall enjoyed this though, nice to lift heavy and move a bit with my heart rate up. 

A. 
Back Squat
4 sets x 8 reps @ 70% (330#)
70% of your one rep max back squat. 

-Complete

B. 
Low Bar Good Morning
1 set x 5 reps
Work up to a 5 rep max.

-Worked up to 205# ... not super heavy, but not much left after part A. 
 
C.
Every 6 minutes, for 18 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Front Squats (135/95#) 
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

-4:07, 4:35, 5:17 ... rough, especially that last set of burpees and front squats ... all sets unbroken, but just took a lot of breaks on that last set when my HR was basically maxed out from the start. 
 
D.
Hollow Holds
3 sets x :30-:45 

Calf Raises

3 sets x 10-12 reps 

-Complete, :30 for each hollow hold and 3x12 with 205# for the calf raises 

7/26/21

Today was a great workout... felt strong throughout and got a solid pump. 

A. 
Bench Press
3 sets x 3 reps
Increase the weight off of last weeks 4x4 Bench Press.

-240# for 3x3 ... got all these reps comfortably... felt very strong. 
 
B.
Wide Grip Bench
3 sets x max reps @ 75% (210#)
75% of your one rep max bench press.

-12, 9, 9 
 
C.
Seated Unsupported Strict Press
4 sets x 8 reps
Choose a challenging weight.

-115# for 4x8 ... wanted to start at 115# and go up from there... but I was so smashed from the benching I didn't increase the weight 
 
D.
Behind The Neck Snatch Grip Strict Press
5 sets x 10 reps
Aim to reach failure at the given rep range.

-65#, 75#, 85# x 3 sets 
 
E.

Seated Unsupported French Press 

3 sets x 10-12 reps 

Aim to reach failure within the given rep range.

-3x10 with 75# EZ bar 

F.
Seated Dumbbell Side Raises
3 sets x 12 reps
Aim to reach failure within the given rep range.

-2x15# DB 
 
G. 
Banded Face Pulls
4 sets x 25 reps

-1 red band

H.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-2x12 with 2x100# DB

I.

Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75# EZ BAR

 

J. 

Barbell or Dumbbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100# DB 

7/25/21

 Active Recovery. 4 Mile Easy Run. 

-38:44 ... a bit of rolling elevation, took it very easy and got a nice sweat. Very nice restorative way to start  the day. 

7/24/21

Complete Rest 

7/23/21

Today was a difficult workout for me ... on paper it looked very simple... but my body is fairly thrashed from this week's workouts/life stress... have had a massive amount of pressure and stress in my life and it is adding up on me. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% (375#) 
70% of your one rep max deadlift, in the style you choose.

-Complete ... each one of these was a struggle... my left hamstring/adductor was sore from the get-go and tightened up in a bad way once I started warming up... got through these, but they were way more difficult than they should have been. 
 
B.
Single Leg RDLs w/ DB
3 sets x 10-15 reps
15 reps each side
 

-Complete, 50# DB for 3x10/leg

C.
Pull-ups
5 sets x max reps
If you cannot do body weight, do banded.

-20,10,10,9,9 ... rough, big pump 
 
D.
Barbell Row
4 sets x 8 reps
As heavy as possible.

-155# for 4x8... definitely can do more on this movement, but my hamstring was so tight I didn't want to push these... got quality reps here and called it at 155#
 
E.
Reverse Hyperextension (on bench) 
4 sets x 10 reps

-Complete

7/22/21

Track Workout

A.

4 Sets:
400m Run @ mile pace
Rest 60 seconds
150m Sprint @ 90-95%
Rest 5 minutes 

-Result =

80,80,78,78 on the 400s ... didn't time the 150s... just went all out ... got some nice intensity out of this, not too taxing and a nice way to start the day. Excited to hit some big weights tomorrow. 

7/21/21

Today was a solid workout... in and out of the gym within 60 minutes and got a massive pump. Fun stuff... happy to feel less taxed from the gym... yesterday rocked me. 

A.
Close Grip Bench Press
4 sets x 8 reps @ 70% (195#) 
70% of your one rep max bench press.

-Complete, felt strong
 
B.
Board Bench Press 
1 set x 5 reps
Work up to a 5 rep max. 4" off of your chest.

-205#, 225#, 245# ... possibly more there, but felt good here and got all these reps 

C.

Dumbbell Incline Bench Press

5 sets x 10 reps
Aim to reach failure at the given rep range.

-5x10 with 2x75# DB 

 
D.

Banded Tricep Extension
4 sets x 15 reps
Aim to reach failure at the given rep range.

-4x15 with 1 black band

E.

Chin-ups (supinated grip strict pull-ups)

4 x Max Reps 

-20,10,10,10... rough, big pump finisher 

7/20/21

Overall had a very good lower body workout today... lots of hard work today. I was pretty thrashed by the end of this session. 

A.
Back Squat
4 sets x 8 reps @ 68% (320#) 
68% of your one rep max back squat. 

-Complete ... the last few sets here were rough 

B.
Snatch Grip Deadlift
1 set x 5 reps
Work up to a 5 rep max

-135#, 235#, 275#, 315# ... called it there, definitely more there, but 315# for was good for today 

C.

For time:

50/35 Cal Bike

50 Box Step-Overs with 2x50/35# DB (24/20") 

-9:14 ... came off the bike right around 3 minutes... box step-ups were terrible...went 10 reps and then all sets of 5... had to use a 20" box because 24" was too high for the ceiling clearance in my basement... still was very difficult with the 20" box. 

D.
Kettle Bell Goblet Squats
3 sets x 15 reps
With hip circle or band around knees.
Super-Mans 
3 sets x 12 reps

-Complete, 53# KB and 1 blue band 

E.

Reverse Crunches
3 sets x 20 reps

Calf Raises

3 sets x 20 reps 

-Complete, 3x20 with 185# on the calf raises 

7/19/21

Had a really fun/pumpy/recovery workout. I "rested" the last two days by not exercising... but I was at a bachelor party for the weekend and drinking/abnormal sleep/travel had me feeling a bit tired... this workout made me feel great though. Fun session and partner workout with my wife. 

A.
Seated Unsupported EZ Bar French Press 
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. 

-55# x 15, 65# x 15, 75# x 12 

B.
Parallete Push Ups w/ 1 second pause at bottom 
3 sets x max reps

-15,15,12 

C.
Single Arm Dumbbell Row 
3 sets x 10-15 reps

-100# DB for 3x10/arm 
 
D.
Seated Dumbbell Side Raises 
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2x15# DB for 2x15
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2x15# DB for 2x12
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 65# 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2x15

H.

With a partner, for time:
1000 Meter Ski
30 Strict Pull-Ups
120 Russian Kettlebell Swings (72/53#) 
30 Strict Pull-Ups
1000 Meter Ski

-Complete, this took about 13-14 minutes... can't remember the exact time ... we broke up the reps evenly, went 250s on the ski, 5s on the pull-ups and 12s on the KBS. 

7/17 & 7/18/21

 Complete Rest 

7/16/21

Today was a fun workout... dropped into Crossfit Invictus. Had a good time and got a great cardio session in. I didn't know what the workout was going to be and it was a fairly difficult cardio sesh. Pretty cool to see a few of the Crossfit games athletes training for the Games happening in two weeks. Good stuff, had a fun time. 

On a 40:00 running clock: 

0-5:00 
800m Run 

*In remaining time, max reps Devils Press (2x30# DB)

Rest 2 minutes 

7:00-12:00  
50 Cal Bike 

*In remaining time, max reps Devils Press (2x30# DB) 

Rest 2 minutes 

14:00-19:00
800m Run 

*In remaining time, max reps Up-Downs 

2 minutes 

21:00-26:00 
50 Cal Bike 

*In remaining time, max reps Up-Downs

2 minutes 

28:00 - 33:00 
800m Run 

*In remaining time, max reps Lunge L, Lunge R, Air Squat

Rest 2 minutes

35:00 - 40:00 

50 Cal Bike 

*In remaining time, max reps Lunge L, Lunge R, Air Squat 

-Complete... I don't remember the exact reps, but got a lot of intensity out of this ... big sweat, fun way to start the day. 

7/15/21

Overall had a good workout today....very pumpy, fun stuff. Relaxing way to start the day... didn't have a spotter so kept the loading fairly light. 

A.
Bench Press
4 sets x 4 reps
Increase the weight off of last weeks 3x5 Bench Press.

-Complete, 4x4 @ 230# ... didn't have a spotter so didn't push the loading much (used 225# for 3x5 last week) 
 
B.
Wide Grip Bench
3 sets x max reps @ 70% (195#) 
70% of your one rep max bench press.

-10,7,7 ... definitely more there, didn't truly go to failure here 
 
C.
Barbell Incline Bench Press
4 sets x 8 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-4x8 @ 165# 
 
D.
Dumbbell Front Raises
3 sets x 15 reps
Aim to reach failure within the given rep range.

-Complete, 2x15# DB 
 
E.
Cross-Over Symmetry Ts
3 sets x 20 reps

Ab Wheel Rollouts 

3 sets x 8 -10 reps

-Complete

F.

3 Super-Sets of: 

Chin Over the Pull-up Bar Hold x :20 

DB Tricep Rock-n-Rolls x 12 (2x35# DB)

Rest :60 

-Complete... big pump finisher, fun stuff 

7/14/21

Today was a solid session... got a solid pump from this and enjoyed myself in the gym. Great workout. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 68% (365#) 
68% of your one rep max deadlift of the style you choose.

-Complete
 
B.
Front Squat
1 set x 5 reps
Work up to a 5 rep max.

-135#, 205#, 245#, 275# ... definitely more there, but haven't been fronting squatting at all and didn't push it... 275# felt heavy enough for the day. 
 
C.
Single-Leg DB Cross-Body Deadlift 

3 sets x 10/leg 

-Complete, used 50# DB 
 
D.
Pendlay Rows
3 sets x 10 reps
Aim to reach failure at the given rep range.

-175# for 3x10... tough, haven't done these in a while, great exercise 
 
E.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x8 with 26# weight
 
F.
Barbell Good Mornings 
3 sets x 8 reps
Aim to reach failure at the given rep range.

Plank 

3 sets x :60-:90 

-Complete, 3x8 with 155# and :60 for each plank 

7/13/21

Today was a good workout... lots of movements I struggle with, tough day, but got a great workout, big effort. 

A. 
Close Grip Bench Press
4 sets x 8 reps @ 68% (190#) 
68% of your one rep max bench press.

-Complete, no misses 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.

-185#, 205#, 220# ... rough, but this is a PR for 5 RM Spoto press 
 
C.
Dumbbell Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x75# for 12,11,10,10 ... very difficult 

D.
Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-4x10, unweighted ... felt like ass 
 
E.
Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.

-135# x 6 (fail) ... 125# x 8 (fail) ... 110# x 10 ... I was completely wrecked by this point in the workout... terribly difficult 
 
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

'Durante Core' 

3 sets x (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-3x12 unweighted, complete 

7/12/21

Today was overall a good workout, felt strong in my legs. 

A.
Back Squat
4 sets x 8 reps @ 63% (295#) 
63% of your one rep max back squat. 

-Complete, felt strong here... crazy how much of a difference belt/sleeves/lifters can make 
 
B. 
Stiff Leg Deadlift
1 set x 5 reps
Work up to a 5 rep max. Each rep from the floor.

-135#, 205#, 275# ... shut it down there... very difficult to maintain stiff legs 
 
C.
KB Front Rack Lunges
3 sets x 8 reps
Heavy as possible, 8 reps per leg.

-2x53# KB for 3x16 alternating 
 
D.
Banded Good Mornings
3 sets x 25 reps
Calf Raises
3 sets x 25 reps 

-Complete, 1 green band for the good mornings and 185# for the calf raises 
 
E. 
3 Rounds, for max reps (12 minute clock): 
1 Minute Ski Cals
1 Minute Knees-to-Elbows
1 Minute Burpees
1 Minute Rest 

-Complete ... don't remember the exact reps, just tried to get intensity ... good sweat/finisher 

7/11/21

Today was a good workout... back from Maine and in the gym... currently not following a specific program, but put this together and enjoyed myself. Got a pump and a short sweat. 

A. 
Pull Ups
3 sets x 8-12 reps

Rest :30-45 seconds 

Strict Dips

3 Sets x 8-12 reps 
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10, unweighted, on each movement 

B.

Tricep Extensions 

3x 12-15 reps 

-3x12 with 60#, narrow grip cable push-downs 

C.
Lat Pulldowns (Wide or Narrow Grip) 
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 95#, wide grip 
 
E.
Barbell Row
2 sets x 10-15 reps

-155# for 15, 185# for 10 
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# DB for 2x15
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# DB for 2x15
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-75# for 2x12
 
I. 
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2x15
 

J. 

On a running clock:

10,9,8...1

Ski Cals

Ring Row (feet elevated to parallel) 

when the clock reaches 12:00... 

10,9,8...1 

Bike Cals

KBS (72/53#) 

-Complete ... both of these took about 8 minutes ... fun sweat, nice finisher 

7/10/21

 Complete Rest 

7/9/21

Active Recovery. 3-4 Mile Easy Run ... didn't time this, but just went out for an easy/moderate run of unknown distance and time. Overall enjoyed this, good way to start the day with some easy movement. 

7/8/21

Had a decent workout today ... still on vacation, but dipped into a local gym and got a quick workout. Didn't feel particularly great, but got in a whole body workout and some quality reps. 

A.
Back Squat
3 sets x 6-8 reps 

-275# x 8, 275# x 8, 300# x 6 ... no sleeves/belt/lifters 

B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-225# across ... went 5,5,4 ... didn't attempt the 15th rep... was going towards complete failure there and just called it 
 
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-145# for 3x5 
 
D.

Incline DB Bench Press 

2 sets x 12-15 reps
V-Ups
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-2x60# for 15, 2x70# for 12 ... 2x15 for v-ups 

E.

Seated DB Arnold Press 

2 sets x 8-12 reps
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x8 with 2x40# DB for the Arnold presses ... 2x10 with 135# for the good-mornings 
 
F.
Heels Elevated Narrow Stance Goblet Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

Russian Twists 
2 sets x 20 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-55# for 2x15 on the squats ... 2x20 with 20# med-ball for the twists 

G.

Fat Bar Curls 

2x10-12 reps 

Tricep Rope Push-Downs

2x10-12 reps

-Complete ... don't remember the weights, just got this in quickly... nice pump finisher 

7/7/21

 ~7.7 Mile Run 

-Total time of ~77 minutes ... kept a fairly consistent pace here, had a good time getting this in... definitely didn't feel great, all the booze/sun/vacationing hasn't left me with great recovery ... overall had a good time and really happy to get this in. 

7/6/21

 Complete Rest / bit of a hangover from yesterday... very sore in my legs and chest from the crossfit yesterday. 

7/5/21

Jumped into a morning crossfit class today ... overall enjoyed myself, but I am definitely missing lifting heavy already. Hit the class (A and B) and this got what pump I could with the little remaining time. 

A.
On an 8:00 Clock: 
Establish 2 RM Weighted Strict Supinated Pull-up

-26#, 35#, 53#, 63#, 72#, 82# ... got all these reps easily

B.

5 RFT:

25 Wall-Balls (20/14#)

15 Ring Dips

-10:08 ... paced this out a bit, haven't been doing crossfit much this year and this was a very "crossfitty" workout. 

C.

3 Sets:

DB Bent Over Side Raises 

3x12 

-Complete, 2x20# 

D.

3 Super-Sets:

Tricep Kick-Backs x 15 (2x15# DB)

Hammer Curls x 12 (2x35# DB). 

-Complete

7/4/21

 Complete Rest 

7/3/21

On the first vacation I've been on in a very long time... literally been a year... up in Maine for the 4th of July and jumped into a crossfit class. Great way to start the day/week of vacation. 

A.
2 RFT, with a partner:

40 Synchro Box Step-ups (24/20")

30 Synchro Burpees

2000m Row 

-22:08 ... fun partner cardio workout, nothing too taxing, but definitely felt this in my lungs afterward 

Rest about 10 minutes then... 

B.

With a partner, accumulate 50 medicine ball toss sit-ups (14#) 

-Complete

Rest about 5 minutes then... 

C.

With a partner, accumulate 40 bar muscle-ups 

-Complete