01/02/23

Today was a really solid training session... got in my lifting and then did the CrossFit gym's workout at home. Got a lot of intensity out of today and felt fit, fun stuff. 

A.
Back Squat
4 sets x 8 reps @ 70% of 90% (295#)
Rest for 90-120 seconds between sets. 

-Complete, felt easy. 

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

-135#, 225#, 295#, 325# (used straps for 295# and 325#) 

C.

Goblet Squats (with hip circle around knees)
4x15 

-Complete, 1 blue hip circle and 50# DB 

D.
Supermans
3 sets x 20 reps
Reverse Crunches
3 sets x 25 reps

-Complete

E.

20 Sets, with a partner, rest is partner's set 
20/16 Calorie Row
10 Bar Facing Burpees

-Complete... times went: 

-1:33

-1:27

-1:38

-1:32

-1:33

-1:28

-1:29

-1:34

-1:38

-1:42 

01/01/23

 Complete Rest 

12/31/22

Worked out at home this morning, had a great workout. Feeling fit, looking forward to resting tomorrow and training hard next week. 

A.
EMOM 10:

5 Strict HSPU

-Complete, but this went 4 rounds of 5 and then remaining 6 rounds only did 3 reps.... didn't feel great, but got them in. 

B.
Partner Workout*
23 Rounds
20/16 Calorie Row
22/18 Calorie Bike Erg

*Both partners can work at the same time and split up calories however they choose 

-38:13 ... this was fun, a bit of an aerobic sweat, but not too taxing ... we split up the rounds with full 20/16 or 22/18 calorie on each machine and then switching for each round. Fun stuff. 

C.

Dumbbell Front Raises

4 sets x 15 reps

Aim to reach failure within the given rep range.

Bent-Over DB Side Raises

4 sets x 15 reps

-Complete, used 2x5# for both movements ... still very challenging on my scapula

D.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

Hammer Curls 

3 sets x 10 reps

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

-50# DB overhead tricep extensions for 3x15 and 3x10 with 2x35# curls

E.

Rack Chins 

2 sets x 10 reps

-Complete .... these were supposed be pull-ups, but I've been doing a lot of pull-ups/T2B this week, modified these down.

12/30/22

AM Workout (0545) 

Hit the class workout (parts A and B) and then added in my powerlifting for the day right after. 

A.
3 RFT:
30 Wall-Balls (20/14#)
60 Double-Unders
30 Toes-to-Bar
60 Double-Under

-This took about 14 minutes, didn't get the exact time... second and third sets of T2B were rough... solid crossfit conditioning. 
 

B.

3 Sets:

Barbell Shoulder Press x 10 

Glute Bridge x 10 

Rest as needed 

-Complete, across at 95# 

C.

Conventional Deadlift

4 sets x 8 reps @ 68% of your 90% (335#)

68% of your one rep max deadlift of the style you choose.

-Complete

D.

Front Squat

1 set x 5 reps

Work up to a 5 rep max.

-95#, 185#, 235#, 275# ... probably more there, but was crunched for time, these felt pretty good.

E.

Pendlay Rows

3 sets x 10 reps

Aim to reach failure at the given rep range.

Chin Ups

3 sets x 8-12 reps

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

-185# for the PR and 3x10 on the chin-ups

PM Workout (1630)

A.
AMRAP 12 Minutes
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double Unders

-12 Rds + 1 Squat Snatch ... this was really fun, I was fairly consistent, but slowed a bit on the second half ... the last 4 rounds became 20/10 on the DU, all with a planned break... all the barbells moves were consistent singles, felt strong. 

B.
3 Power Snatch @ 65% 1 RM Power Snatch (155#)
2 Power Snatch @ 70% 1 RM Power Snatch (165#)
1 Power Snatch @ 75% 1 RM Power Snatch (175#)
1 Power Snatch @ 80% 1 RM Power Snatch (185#)
1 Power Snatch @ 85+% 1 RM Power Snatch (195#)

1 Power Snatch @ 85+% 1 RM Power Snatch (205#)

-Complete ... got all these reps very confidently, it was fun to snatch heavy-ish after a WOD. 

12/29/22

 Complete Rest 

12/28/22

AM Workout (0545)

Hit the class workout today, it was a very simple/low volume day, but I still had a good time doing this and it was nice not to be completely wrecked in the gym and leaving feeling good.

A.
For Max Reps:
3:00 Assault Bike Cals
Rest 3:00
3:00 25' Shuttle Runs
Rest 3:00
3:00 Assault Bike Cals

-Result = 

63 Cals

50 Shuttle Runs

52 Cals 

B.

EMOM 10:

5 Strict C2B Pull-ups

-Result = 7 sets unbroken, then 4/1 ... and two sets of 3/1/1. 

C.

15 Minutes Lower Body Stretching

-Complete

PM Workout (1345)

Got in a nice chest/arm pump in the afternoon... kept the weights light and the rest intervals short. Nearly zero shoulder pain at these loads, which is definitely a step in the right direction. 

Warm-up

Shoulder Internal Rotation / Extension Work 

-Complete

A.
Close Grip Bench Press
4 sets x 8 reps @ 68% of 90% (175#) 

-Complete

B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest. 

-145#, 155#, 165# 

C.
Dumbbell Neutral Grip Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range. 

-2x35# DB 

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

-Complete, 4x15

E.
Close Grip Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep. 

-95# Across 

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.

DB Skull Crushers 

3 sets x 10 

-Complete, 3x10 on the pull-ups and 2x25# DB for the skull crushers ... nice arm pump finisher 

12/27/22

Hit the class workout this morning, it ended up being a really solid session. 

A.

Take 12 minutes to build to a heavy: 

3 Position Power Clean 

(Ground, Below the Knee, Hang) 

-135#, 185#, 225#, 245#, 255# ... this was fun, I felt strong ... forget my belt at home, 255# without a belt was good for a 12 minute window. 

B.

10 RFT:

7 Deadlifts (115/85#)

7 Front Squats (115/85#)

7 Shoulder-to-Overhead (115/85#)

-9:57 ... this was solid crossfit conditioning... tried to stay at a consistent pace, but I definitely started taking bigger breaks on that second half ... happy to be under 10 minutes ... tough workout overall. 

12/26/22

AM Workout (0800)

Hit the class workout this morning... still a bit sore from Saturday, but overall I felt good once I was warmed up and moving. 

A.

15 Minutes to build to a heavy: 

1 Snatch Push-Press + 1 Overhead Squat 

-Did a pyramid rep scheme here given I didn't want to go to a true heavy/1 RM ... this was mostly an exercise in mobility... tough on my lats/shoulders/upper body to overhead squat with confidence given I took a few years off from this movement.... anyway, reps went: 

Warm-up, the 145# x 3, 195# x1, 215# x 1, 195# x 1, 145# x 3 

B. 

For time:

5-10-15-20-15-10-5*

C2B Pull-ups

GHD Sit-ups

*3 Wall-Walks after each set 

-14:00 ... unbroken C2B except the second set of 15 went 10/5 and the second set of 10 went 7/3 ... GHDs at a consistent (slow) pace and the wall-walks were surprisingly the easiest part ... this was a lot of bodyweight/gymnastics movements for me... tough workout that did not play to my strengths, but overall it was a great workout. 

PM Workout (1700)

Got in a quick lower body lifting session... not too taxing, but it was nice to squat. 

A.
Back Squat
4 sets x 8 reps @ 68% of your 90% (290#) 

Rest 90 seconds between each set.

-Complete

B.
Stiff Leg Deadlift
1 set x 5 reps
Work up to a 5 rep max. Each rep from the floor.

-135#, 225#, 275# ... shut it down there, it was really difficult to actually maintain a stiff leg on these, different/tough hamstring training. 

C.
Front Rack Lunges
3 sets x 8 reps

-Complete, across at 135# ... did lunges on Friday and Saturday and I am still sore in my glutes... kept these light and focused on good movement. 

D.
Banded Good Mornings
3 sets x 25 reps

'Durante Core' x 3 sets 

-Complete, 1 green band 

12/25/22

 Complete Rest 

12/24/22

This was a super solid workout... I was actually a bit nervous about getting this in... tons of reps and some tougher movements that I don't train often (back rack lunges and legless RC) ... but everything went fairly smoothly.  I started the last round at 36 minutes and then finish right about 45 minutes, but didn't get the exact time ... most movements unbroken except the SHSPU and thrusters... but everything was done at a fairly consistent pace. Really good crossfit and exceptionally challenging... picking up the bar for the thrusters was a huge mental battle and was way outside my comfort zone. Great day in the gym and very enjoyable. 

12 Days of Christmas (Mayhem 2022)*

1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to Bar Pull Ups
7 Toes to Bar
8 Wall Balls (30/20)
9 Box Get-Overs (48/40")

10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)


*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Rope Climb, then 2 Squat Cleans, 1 Rope Climb, then 3 Muscle Ups, 2 Squat Cleans, 1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

12/23/22

AM Workout (0545) 

A.

5 RFT:

50’ DB Front Rack Walking Lunge (2x50/35#)

100’ KB Farmer’s Carry (2x70/53#) 

-4:32 ... this went fast, but was a pretty fun/different sprint. I felt good on everything, got a massive pump in my glutei after this. 

B.

4 Sets:

10 Feet Elevated Ring Rows

50' HSW 

Rest as needed 

-Complete, nice finisher/skill work... haven't handstand walked since getting sick, it was nice to get these in. 

PM Workout (1600)

Kept things light/lower intensity this afternoon, tried to only use loads that would not aggravate my shoulder. 

Warm-up

Shoulder internal rotation/activation warm-up 

A. 

Tempo Close Bench Press (3 second eccentric, 1 second pause on chest) 

5 sets x 5 reps

Choose a weight you can handle for all 5 sets.

-95#, 115#, 135#, 155#, 155# 

B.

Reverse Grip Bench Press 

2 sets x max reps @ light weight - something that is RPE 5-6 for a set of 10 

-15,20 with 95# 

C.

Seated Behind the Neck Strict Press

4 sets x 10 reps

Choose a challenging weight.

-Compete, across at 45# ... just focused on movement here, not load 

D.

Seated Dumbbell Arnold Press

3 sets x 15 reps

Aim to reach failure within the given rep range.

-2x25# DB

E.

Bent-Over Externally Rotated Dumbbell Side Raises

3 sets x 15 reps

Aim to reach failure within the given rep range.

Band Pull-Aparts

3 sets x 25 reps

-2x10# for the side raises, 1 red band for the band pull-aparts. 

F.

Barbell Curls

3 sets x 6-12 reps

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

Barbell or Dumbbell Shrugs

3 sets x 8-15 reps

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

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-75# for the curls, 2x100# DB for the shrugs and 2x10# db for the tricep kick-backs 

12/22/22

 Much needed complete rest 

12/21/22

AM Workout (0545)

Hit the class workout, had a lot of fun doing this ... had a really fun time on the conditioning piece, it was fun to do some very traditional crossfit. Got a lot of intensity out of today, looking forward to lifting this afternoon and some much needed rest tomorrow. 

A.
1 Squat Clean + 1 Push-Press + 1 Push-Jerk
Work up to a heavy complex in 12 minutes

-95#, 145#, 195#, 215#, 225# ... didn't push the loading a ton here, but got in good movement. 

B.

'Cindy' (with 20# vest) 

AMRAP 20 Minutes 

5 Pull-ups

10 Push-ups

15 Air Squats 

-20 Rounds ... I got the last 15 air squats in about 15-20 seconds ... really had to push it to finish there at the end. I was on a very solid pace for 21+ rounds until about 16 minutes and then I gassed a bit. Overall got a really solid workout out of this. Unbroken pull-ups and fairly consistent squats ... push-ups went unbroken for a few rounds and then lots of 5/5 and 5/3/2 ... really fun time in the gym and happy to have no shoulder pain with this volume of push-ups. I'm not sure this is a PR as I don't remember my exact Cindy with a vest time ... done this a lot with 'Murph', but I don't think I've ever done just Cindy with a vest. Fun training. 

PM Workout (1400)

Warm-up

Shoulder International Rotation Warm-up 

-Complete

A. 

Deadlift

3 sets x 10 reps @ 65% of 90% of 1 RM (315#)

65% of your one rep max deadlift, in the style you choose.

-Complete

B.

Single-Leg RDL's

3 sets x 10 reps per leg

Choose a challenging weight.

Bodyweight Rows

3 sets x max reps

-35# for the RDLs, 15 rows each set

C.

Double Unsupported Dumbbell Row

3 sets x 12 reps

12 reps each side

Supermans

3 sets x 12 reps

-2x35# for the rows

12/20/22

AM Workout (0545)

Hit the class workout this morning ... everything felt pretty good, snatching took a bit of time to warm-up but the last couple sets felt great. Didn't push the loading or intensity much today, but got in lots of good reps/movement. 

A.
3 Position Power Snatch (Ground, Below Knee, Above Knee)
Build to a Heavy 3 Position Power Snatch 

-95#, 135#, 155#, 185#, 185#, 185#

B.

For time:

100-80-60-40-20 

Double-Unders

50-40-30-20-10 

Sit-ups 

-9:02 ... missed two DU ... don't train sit-ups often, but I'm definitely not super fast at them, but got them all done unbroken at a consistent pace. 

PM Workout (1230)

Had a decent afternoon workout ... had to scale back the loading for my shoulder, but overall I was able to actually push things enough to get a pump and enjoy myself. Not too taxing of a session, but it was nice to get an upper body pump. 

A.

Close Grip Bench Press

3 sets x 8 reps @ 65% of 90% (165#)

-Complete

B.

Paused Close Grip Board Bench Press

1 set x 5 reps

Work up to a 5 rep max.

-Used 165# across ... didn't go up in weight, just focused on perfects reps 

C.

Neutral Grip Dumbbell Incline Bench Press

3 sets x 15 reps

Aim to reach failure at the given rep range.

-2x35# DB

D.

Bench Dips

5 sets x max reps

Do 5 max effort burnout sets.

-Was getting around 10-12 a round

E.

EZ Bar Skull Crushers

3 sets x 15 reps

aim to reach failure at the given rep range.

-Across at 75#

F.

Chin Ups

3 sets x 10-15 reps

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

-3x10

12/19/22

AM Workout (0545)

Hit the class workout this morning ... still don't feel back to 100% normal... have a bit of a runny nose and I am generally tired, but got through it. I was really happy to workout and start day with a crossfit class. 

A.
Every 3 for 24 minutes (8 sets) of:
15/12 Cal Assault Bike
10 DB Thrusters (2x50/35#)

-Result =

1:06

1:06

1:06

1:14

1:17

1:25

1:25

1:23 ... tried to stay as consistent as possible here, but my bike slowed a bit on the second half ... thrusters consistently unbroken. 

B.

5 Sets of:

20 DB Rows (10/arm) 

Rest :60

-Complete, 50# DB across 

PM Workout (1400)

Going to start incorporating a lower volume powerlifting program as the class workouts are not structured enough strength progression. Hoping to follow this for the next 10 weeks. This session took about 45 minutes, going to try to keep all of these strength sessions to under 60 minutes. 

Shoulder Warm-up

-Complete, took about 15 minutes, going to incorporate this 3 days a week for my warm-ups 

A.

Back Squat

3 sets x 10 reps @ 65% of 90% = 275#

Rest 90 seconds between sets.

-Complete

B.

Deficit Conventional Deadlift

1 set x 5 reps

Work up to a 5 rep max. 2" deficit.

-135#, 225#, 315#, 365#, 405#

C. 

Bulgarian Split Squats

3 sets x 10 reps

10 reps per leg.

Good Mornings (light)

3 sets x 10 reps

V-Sits

3 sets x 20 reps

-Complete, unweighted for the split squats, 95# for the GMs

12/18/22

 Complete Rest 

12/17/22

Put a workout together on the spot in my basement, had a good time getting this. Modified/scaled back a few aspects of the workout, but it ended up being a solid session coming off of these illnesses and was enough for where I'm at right now. 

A.

5RFT: 

5 Deadlifts (275/185#)

5 Close Grip Bench Press (185/110#) 

Rest 5:00 

5 RFT:

5 Deadlifts (225/155#)

5 Close Grip Bench Press (155/105#)

-6:21

-4:13 ... hurt my shoulder slightly, but not very noticeable. 

B.

3 sets
1-2-3 Wall Walks
12/10 Calorie Ski after each set of Wall Walks
-Rest :90 b/t sets-

-Complete, each set took about 4 minutes ... good wall walk training 

C. 

3 Sets of: 

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

10 Fat Bar Curls (45#)

10 DB Skull Crushers (2x25#)

Rest :60

-Complete, easy pump/core finisher. 

12/16/22

My wife took a COVID test this morning and it came up negative... still not feeling great, but I think we are both over the virus. I didn't have any symptoms today other than a some slight congestion/runny nose. Hit the class workout at the gym and it kicked my ass... I felt very out of shape compared to where I was a few short weeks ago. RSV before/during Thanksgiving straight into COVID has been brutal on my body and mental health, but there is no way to get back into crossfit then just doing it... tried to push it and get through this with as much intensity as possible... looking forward to feeling back to my normal self in the future.

A.
5 RFT:
15 Shoulder-to-Overhead (95/65#)

12 C2B Pull-ups

9 Sumo-Deadlift High-Pull (95/65#)

-8:55 ... this was rough ...  C2B unbroken ... but broke up the barbell movements a bit on sets 3,4,5 ... felt pretty terrible coming off this illness... but got in what I could.

B.

3 Sets:

10 BB Good Mornings (95#)

15 Standing BB Calf Raises (95#)

10 Unweighted Single Leg Hip Thrust (each leg) 

Rest as needed 

-Complete ... kept this accessory stuff extremely light/low intensity. 

12/15/22

Complete Rest / still feel bad from COVID... slightly better, but definitely not 100%. 

12/14/22

A lot of today was very low intensity, but good movement... still feeling COVID, but had to move ... felt out my shoulder and unfortunately it is still hurting with bench pressing... got in what I could. It was nice to at least move, even if I didn't feel great while doing it. 

A.
Back Squat
3 sets x 6 reps @ RPE 6-7 

-225#, 255#, 275# 

B.
DB Bench Press 
3 sets x 8 reps @ RPE 6-7, 2 second eccentric

-2x50# 

C.
Reverse Bench Press 
2 sets x 6-12 reps 
Come as close to failure as possible with out actually failing, within the given rep range. 

-Across at 95# 

D.
Flat Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-2x10 with 2x5# ... very light, tried more and it aggravated my shoulder 

E.

Seated Single-Arm DB Press 

3 sets x 8 reps @ RPE 6-7, 2 second eccentric

-35# DB

F.

Overhead DB Tricep Extensions

2 sets x 10 reps

-50# DB

G.

4 Sets of:

AMRAP 2:30

20 DB Box Step-ups (2x35# DB to 20" Box)

Max Reps Strict Pull-ups (odd minutes)

Max Reps Paralette Push-ups (even minutes) 

-Complete ... don't remember the reps, but this was nice movement / an easy piece that got my HR up slightly. 

12/13/22

 Complete Rest ... still stick. 

12/12/22

I'm definitely still sick, but I've been trending in the right direction... still headache/sore throat/congestion ... but not working out or being active is taking a toll on my mental health, had to get in the gym and do something ... got in an easy bodybuilding/pump session... didn't push the loading at all, just moved and took it really easy. 

A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-45# for 3x15, cable push-downs 

B.
Paralette Push Ups, tempo (2 second eccentric) 
3 sets x max reps

-3x8 reps 

C.
Strict Pull Ups
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

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

-3x12 with 115#

E.
DB Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.
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, 100# DB for 2x10/arm and 2x5# plates for 2x12

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.
Plank x :60

-Complete, 2x5# plates for 2x12

H.
DB Curls
2 sets x 12 reps
You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for the curls, 2x100# DB for 2x10 on the shrugs 

12/11/22

Further Complete Rest ... still having COVID symptoms.  

12/09 & 10/22

 Further complete rest / COVID rest. 

12/08/22

 Complete Rest / still have COVID. 

12/07/22

USMC CFT ... about 4 hours after taking this CFT I tested positive for COVID... definitely wasn't feeling my best, but I'm glad I still put out effort and got a decent score. 

Today (289): 

880 yards (800m) = 2:24 (2 seconds slower than last year) (100 points) 
Ammo can lifts = 120 (100 points) 
Maneuver Under fire = 2:30 - 5 for hitting the grenade toss = 2:25 (much slower than last year, but I carried a larger person ... goal for the day was 285+, which I achieved) 

Last year (299): 

880 yards (800m) = 2:22 (4 seconds faster than last year) (100 points)
Ammo can lifts = 120 (100 points)
Manuever Under fire = 2:17 - 5 for hitting the grenade toss = 2:12 (same time as last year, but with a grenade toss hit) (99 points)

12/05 & 06/22

 Complete Rest ... got in some static stretching/mobility/stability movements each day. 

12/04/22

Today was overall a solid session... I had to modify things quite a bit given how sore my hip flexors/abs are ... got in what I could and got a solid pump/sweat from this session. Last workout before the taper for my CFT on Wednesday. 

A.
Every :30 for 5 Minutes:

10 Air Squats 

-Complete ... nice warm-up 

B.
Deadlift

Build to a heavy set of 5 for the day, RPE 8-9 

-Warm up and then sets of 5 went: 405#, 425#, 440#, 450# ... felt strong on all these, definitely more there, but got in quality reps. 

C.
3 Rounds
10 Rack-Chins 
15 Double DB Skull Crushers (2x25# DB)
15 Standing Barbell Curl (45#) 
-Rest 1-2 min b/t round-

-Complete ... very nice pump. 

D.

3 sets: 

4 Rounds
800m BikeErg at RPE7,
45sec Ski at RPE3,
-no rest b/t rounds- 

-Rest 4min b/t sets-

-Complete ... didn't time the sets, just the rest interval, this was nice cardio and not too taxing. 

12/03/22

Hit the class workout today... it was a really tough one for me. 

A.

For time, with a partner, 1 partner working at a time:

50-40-30-20-10

Cal Row

Strict HSPU

Bench Press (135/95#)

-32:30 ... this was WAY harder than I thought it would be ... aggravated my shoulder a bit, but mostly close grip benched to reduce the pain ... overall still a really solid workout. Tried to keep a 1:1 on most of the reps, but some of the time we deviated from that. Really tough shoulder/tricep workout. 

12/02/22

Did the class workout this morning... it was WAY harder than I realized it would be... tough gymnastics conditioning. This was a humbling experience and a solid way to start the day. 

A.
2 Sets:
50 GHD Sit-ups
50 T2B
Rest 5 mins

-5:57 

-6:48 ... this was WAY harder than I thought it would be ... had to do singles towards the end of both sets of TTB... which was very surprising. This was probably one of the toughest core workout I've ever done... aerobically I felt fine, but it just rocked my core with no where to break/rest. Good training. 

B.

3 Sets of:

Sled Push with 2x45# plate x 50' 

Bulgarian Split Squats x 10 reps/leg (unweighted) 

Rest as needed

-Complete ... didn't push the loading here at all ... just moved through this and recovered from part A.

C.

10 Minutes lower body stretching

-Complete

12/01/22

 Complete Rest

11/30/22

AM Workout (0545)

Did the class workout this morning... I am a bit sore from the previous two days of workouts, but overall I felt good throughout this session. 

A.

Thrusters (115/80#) 

1-2-3-4-5-6-7-8-9-10 

Shuttle Run (25')

2-4-6-8-10-12-14-16-18-20

-10:37 ... this was fun, not too challenging ... unbroken thrusters while keeping a consistent pace throughout this. Fun aerobic work and left me feeling good. 

B.

EMOM 10:

5 Tempo Strict Pull-ups (1 second hold at top, 2 second eccentric)

-Complete ... I got 5 rounds unbroken and then the second half was all over the place, including some sets with singles, but I got all the reps ... big pump. 

C.

3 Sets:

Bent-over BB Row (115#) x 10 reps 

Seated KB French Press (35#) x 15 reps 

Rest 1-2 minutes

-Complete ... nice finisher.

PM Workout (1615)

A.

Row 

1500m at RPE3,
100m at RPE8-9, 200m at RPE2-3,
100m at RPE8-9, 200m at RPE2-3,
Rest 3min,
200m at RPE9, 300m at RPE1-2,
200m at RPE9, 300m at RPE1-2,
Rest 3min,
300m at RPE9.5, 400m at RPE1-2,
300m at RPE9.5, 400m at RPE1-2

Rest 3min,

4 Sets
800m Ski at RPE5
-No Rest-
2 Min EchoBike at RPE7
*Rest 3 Min between sets.

-Complete ... snuck some extra cardio in while my son was sleeping ... nice sweat

11/29/22

Today was a solid workout, felt much more like myself in the gym today... still not completely over my cold, but definitely feeling better overall. 

A.

On a 15:00 clock:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push-Jerk (unbroken) - build up to a heavy set 

-95#, 135#, 185#, 205#, 225#, 240# ... this was a tough complex for me given the push-jerk was the limiting factor ... cleans felt really strong and easy, push jerks did not feel great. 

B.
AMRAP 7:
3 Power Clean (70% of 1 RM Power clean) = 205# 
5 Box Jumps (30/24")

-9 Rds + 6 reps ... just shy of 10 rounds, but I felt really good on this conditioning piece, moved at a very consistent pace and felt strong on both movements.

C.

10 Minutes cool down stretching

-Complete

11/28/22

AM Workout (0545)

A bit rough to be back in the gym after taking ~10 days away due to illness. Overall happy to move and breath hard again. I'm still not completely recovered and still slightly congested. I am looking forward to being 100% again soon. 

A.
12 Minutes to build to a heavy complex:
3 Snatch Push-Press + 1 Overhead Squat

-95#, 145#, 165#, 185# ... didn't go super heavy here, just focused on perfect reps and a pause in the deepest part of the squat. 

B.

Every 5 for 20 minutes (4 sets) of:

20 Cal Bike

20 Wall-Balls (20/14#)

50' Overhead Walking Lunge (45# plate) 

-1:48

-1:56

-2:08

-2:16 ... all sets unbroken, but my bike/lunges slowed a bit on the second half ... the last couple sets were rough ... this left my legs totally fatigued. Good aerobic training, but definitely didn't feel 100% myself. 

PM Workout (1400) 

I was really hoping to go heavier/get more intensity out of this workout, but my shoulder started to hurt quite a bit during this session. Despite the pain improving a lot, bench press is definitely still off the table. 

A.
Weighted Strict Dips
5-4-3-2-1

*Increase weight as the reps decrease
- rest approximately 2 minutes between each set -

Suggestion on how to choose weight:
5 reps at 5/10 effort [you could do at least 4-5 more at that weight]
4 reps at 6/10 effort
3 reps at 6.5/10 effort
2 reps at 8/10
1 rep at max effort for the day 

-Result = 5 unweighted, 4 with 20#, 3 with 20#, 2 with 35#, 1 with 53# ... this is well under my 1 RM, but I was mostly feeling out my shoulder with this movement... it hurt slightly. 

B.
Death by Close Grip Bench Press (165#)*
*Start Every Minute With 3 Strict Pull-ups and 1 Bench Press. Add 1 Bench Press rep every minute until failure. 

-Finished 7 minutes, probably could have gotten 8 or 9, but my shoulder started hurting quite a bit on the sets of 6 and 7 bench press and I called it. Really frustrating. 

C.
4 Rounds
10 Single DB Double Head Curl (moderate weight)
10 Standing Alternating DB Hammer Curl (each side) (moderate weight)
10 Controlled Reverse Grip Barbell Curls (moderate weight)
-Rest 1-2 min b/t rounds-

-Complete, 35# for the DB movements and 45# bar for the reverse curls 

11/27/22

 Complete Rest 

11/26/22

Today was an easier cardio session... this was a nice ease back into CrossFit after being so sick... lungs felt good, but went through everything at a consistent aerobic 80% effort. 

For time, with a partner, 1 partner working at a time:

40 Cal Row
60 Box Jump Overs (24/20") 

40 Cal Row

60 KBS (53/35#)

40 Cal Row

60 DB Snatch (50/35#)

40 Cal Row 

60 Tuck-Ups

40 Cal Row

60 DB Shoulder-to-Overhead (2x50/35#)

40 Cal Row 

60 KB Goblet Squats (53/35#)

40 Cal Row 

-28:19 ... put this together on the spot in our in-law's home gym ... goal was between 25-30 minutes ... nice aerobic sweat. 

11/25/22

Today was a nice change... I am still congested, but feeling much better overall. I was happy to get this in, didn't push the reps or loading at all, just got some quality movement and a nice pump. Not a taxing session at all, restorative in nature. 

A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 rope cable push-downs at 40#

B.
Push Ups
3 sets x 10-20 reps

-20,20,10 

C.
Strict Pull Ups
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

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

-3x12 with 100# 

E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-2x10 with 135#, barbell row

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 with 2x10# DB

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.

-2x12 with 2x10# DB 

H.
Cable Curls
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# with 45# 

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.

-2x12 with 2x75# DB

J.

Plank 

3 sets x :60 

Rest :60

-Complete

11/24/22

 Thanksgiving 4 Miler 

-38:30 ... had a good time running this, despite coming off of a week of severe illness and still feeling sick. My symptoms have improved, but I was definitely fatigued and congested today ... took this easy and just ran with my wife. Last year on the same course I raced and was about 10 minutes faster overall. Still enjoyed getting this in and at least moving after this horrible week. 

11/23/22

 Further Complete Rest ... full 7th day off ... but finally my symptoms are getting better and I don't feel like complete shit. 

11/21 & 22/22

 Further complete rest ... still very sick and not really improving. 

11/19 & 20/22

"Complete Rest" ... terribly ill... have been feeling like complete shit. 

11/18/22

Further Complete Rest ... didn't feel great when I woke up today ... still feel generally tired and sick. 

11/17/22

Complete Rest / extreme DOMS from the GHD sit-ups the other day ... I can handle 100 reps with little to no soreness and I thought I was ready for 150 reps in a workout... my hip flexors/core are probably more sore than they've ever been. 

11/16/22

Today was a solid cardio session... this was a different style of workout for me, but I enjoyed it. Lungs felt good and a I got a nice sweat. 

A.
1500m Ski at RPE3,
-rest 2 minutes-
40/32 Calorie Bike Erg at RPE7,
-rest 2 minutes-
1200m Ski at RPE4,
-rest 2 minutes-
30/24 Calorie Bike Erg at RPE8,
-rest 2 minutes-
1000m Ski at RPE5,
-rest 2 minutes-
20/16 Calorie Bike Erg at RPE9,
-rest 2 minutes-
800m Ski at RPE7,
-rest 2 minutes-
15/12 Calorie Bike Erg at RPE10
-rest 2 minutes-
1000m Ski at RPE3
50/40 Calorie Bike Erg at RPE3

-Complete ... took about 50 minutes total time. 

11/15/22

AM Workout (0545) 

This morning was a really solid class workout... I was a bit tight in my hip flexors/legs/glutes from the squatting yesterday, but once I got warmed up I felt pretty solid on everything. 

A.

EMOM 10:

2 Squat Clean and Jerks (70%) (235#) 

-Complete, missed the 16th jerk ... this was a dumb miss, but overall this more difficult than I thought it would be... did this with no knee sleeves or lifters and I definitely felt the difference ... overall good training, but more difficult than it probably should have been give I went off of 70% of my all time 1 rm squat clean (340#) which is not where I'm at right now physically. 

B.

For Time:
50-40-30-20-10
Cal Row
GHD SIt Ups 

-16:54 ... this was tough ... tried to push the pace, but I had to break up the GHDs more than I thought I would... I haven't done 150 in a single workout in a very long time (if ever). Happy to at least get through this.

C.

10 Minutes lower body stretching

-Complete ... felt amazing afters part A and B. 

PM Workout (1600)

A.

Paloff Press 3 sets of 10 reps ea. 

Side Plank Band Pulls 3 sets of 10 reps ea. 

Russian KBS (72#) 3 sets of 15 reps 

Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps 

Plank 3 sets of 60 seconds 

DB Russian Twist (35#) 3 sets of 20 reps (10/side)

Minimal Rest

-Complete 

C.

Dumbbell Overhead Triceps Extension - Single Arm 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

EZ Bar Narrow Grip Curl 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Rest for 90 seconds 

-Complete, 25# for the extensions and 55# across for the curls 

D.

EZ Bar Cali Press 3 sets

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Alternating Dumbbell Hammer Curls 3 sets 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Rest for 90 seconds 

-Complete ... 85# across for the presses ... 2x35# for the curls 

E.

Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

Dumbbell Skull Crushers 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... solid pump