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 

11/14/22

AM Workout (0545) 

I felt pretty good this morning, definitely much better than I did before the much needed rest/de-load days I took. This was a very challenging workout for me, HSW were challenging, especially the second round of the second and third sets. But, this was good training... this was the most HSW I've done in a workout since returning to crossfit a few months ago. Great stuff. 

3 Sets:
2 Rounds of:
50’ Front Rack Walking Lunge (2x50/35)
50 Double-Unders
50’ Handstand Walk
50 Double-Unders
-Rest 5 minutes b/t sets-

-Result = 

5:40

6:35

6:49 ... most things consistent, I fell apart a bit on the last set of HSW and missed a few DU... but overall I really enjoyed the challenge of this and the humbling nature of training HSW. 

PM Workout (1600)

Got in a quick squatting workout at home in the PM. 

A.

Every :90 for 15: 
10x2 @78% (345#) 1RM Back Squat

-Complete

B.
Front Squat - work up to a 1 RM / heavy single for the day 

-Singles = 315, 335# ... 335# is the most I've front squatted in a very long time ... haven't trained or done this movement much since injuring my T-spine in 2019. Zero pain with this movement and I am happy to train it again, but I didn't push the loading. Definitely more there, but just happy to get this in pain free. 

C.

10 Minutes shoulder/scap stability exercises.

-Complete

11/13/22

 Complete Rest

11/12/22

Today was a nice active recovery day... kept the loading and intensity very light and focused on perfect movement. This was a nice change as I've been thrashing myself and really pushing myself in the gym lately. Looking forward to resting tomorrow and hopefully feeling recovered and ready for some intensity come next week. 

A.

10mins Continuous Movement

1 Turkish Get Up R

3 KB Windmill at Top of Get Up R

20m KB Overhead Carry R

1 Turkish Get Up L

3 KB Windmill at Top of Get Up L

20m KB Overhead Carry L

10/8 Cal Row

-Complete, 35# KB 

 

B.

Front Squat; 33X1; 4 Reps; rest 2-3mins x 4 sets

-105# across

 

C.

3 Sets

1. Hand Supported Suitcase Knee Over Toe Split Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Bench Press; 20X1; 6-8/arm;

rest 45sec

2 Single Arm Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-25# db on the squats and bench ... 50# on the rows

D.

AMRAP 20: 

21 Cal Bike Erg

15 Cal Row 

9 Cal Ski

Parallette Plank x :60

10 Body Rows

-4 rds ... kept the pace nice and easy and got a sweat

11/11/22

 Complete Rest 

11/10/22

 2.3 Mile Active Recovery Run (boots/utes formation run) 

-Complete ... this was done at an easy pace, probably about 9-10 minute mile pace, felt very easy, my aerobic capacity is definitely feeling good these days. 

11/09/22

Did the class workout this morning... feeling a bit beat up from training so many days in a row... looking forward to some rest tomorrow and this weekend. 

A.

Back Squat

Establish 6 RM/heavy set of 6 for the day

then… 

6 Reps at 90% of today’s 6 RM

6 Reps at 85% of today’s 6 RM

-370# for 6 RM, then hit sets of 335# (90%) and 315# (85%) ... everything felt really solid, definitely could have done more for the set of 6, but given this was during a class workout I was constrained by time. Still happy to hit 370# for 6. 

B.

5 RFT:
60 Double-Unders

20 GHD Sit-ups 

-8:28 ... fun/short conditioning, GHDs were the limit as I had to take a few breaks on the later sets. Not too taxing. 

11/08/22

AM Workout (0545) 

A.

21-15-9
Calorie Assault Bike
Hang Power Cleans (135/95)

-Rest 1:1-

21-15-9
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

-Result = 

3:55 ... unbroken 

4:33 ... 8/4/3 ... 5/4 ... unbroken ... both of these were really fun sprints, got a ton of intensity out of this and felt fit. Really fun interval training 

B.

3 Sets of:

Front Rack Box Step-ups x 14 reps (7 each leg) 

Rest as needed 

-45# to 20" Box ... went a bit lighter on these this week, my legs were thrashed from part A. 

PM Workout (1400)

Had an okay PM session... tried to bench but it wasn't productive on my shoulder... had some pretty bad pain at the bottom of bench reps... everything else was a solid arm pump. 

A.
V-Ups - 3 sets of 15 reps 
Reverse Bench Crunch 3 sets of 10 reps 
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps 

Plank 3 sets of 60 seconds 

-Complete

C.

Double Arm Dumbbell Curls 3 sets of 15 reps 
Rest for 30 seconds 
Double Arm DB Tricep Kickbacks 3 sets of 15 reps 
Rest for 90 seconds 

-2x25# for the curls, 2x10# for the kickbacks 

D.
EZ Bar Reverse Grip Spider Curl 3 sets of 15 reps 
Rest for 30 seconds 
EZ Bar Incline Close Grip Skull Crushers 3 sets of 15 reps 
Rest for 90 seconds 

-45# for both movements 

E.
Hammer Curl 10 sets of 10 reps 
Rest for 30 seconds 

-2x25#

F.
Rope Pushdowns 10 sets of 10 reps
Rest for 30 seconds 

-45# 

11/07/22

AM Workout (0545) 

Had a really good workout this morning, I've been working on my shoulder/lat mobility a lot and I am happy to say I had no shoulder pain during today's very shoulder heavy workout. Really happy to train hard and I had a solid and challenging workout today. 

A. 

EMOM 10:

3 Squat Snatch @ 70% (175#) of 1 RM 

-Complete, across TnG at 175# ... this was really fun, focused on hitting perfects/reps positions... but also left me out of breath and sweaty. 

B.

For time:

15 Bar Muscle-ups

75 Wall Balls (20/14#) 

15 Bar Muscle-ups 

-5:58 ... unbroken first set of muscle-ups, went 25/15/10/10/8/7 on WB, which were rough, but finished those just over 4 minutes ... last set of bar muscle-ups took me two minutes ... went 8/4/3 ... was hoping to be a little stronger/faster on that last set, but I got the intensity out this that I could and didn't fail reps, which was good. Really solid conditioning piece. 

 

C.
4 Rounds for Quality (NOT for time)
20 Lunge Steps with Bear Hug Hold (100#)
100’ Bear Hug carry (100#)
50' Handstand Walk 

-Rest as needed b/t rounds-

-Complete, went two sets of 25' on the first two HSW and then went two unbroken sets of 50' ... fun training. 

PM Workout (1330)

3 Mile Easy Run 

-26:27 ... today was a hot day for November ... about 75 and sunny ... ran around the naval academy campus, really great day in Annapolis. 

11/06/22

Got a solid track session in today, felt okay on everything, I was slightly sore/tight from the last few days of training. 

Track Workout 

1x 800m Run
Rest 3:00

4x400m Run
Rest 2:00

4x200m Run
Rest 1:00

-Result = 

2:53 800m 

77, 80, 80, 84 400s 

35-40 200s (this was an out and back 100, times were a little slower) 

11/05/22

Worked out at home with my wife, which was a nice change. I felt good on everything, little bit of shoulder pain when warming up the HSPU, but once I got into the workout I had little pain. 

A.

Deadlift 

3-3-3-3

Build up to a 9/10 RPE over 4 sets 

-Result = 405#, 435#, 465#, 475# ... this felt solid, fun to deadlift heavy. 

B.

Partner Workout:
2 Sets
30/24 Calorie Ski (each, while partner 2 on bike and switch)
30/24 Calorie Echo Bike (each, while partner 1 on Ski and switch)
60 KB Gorilla Rows (70s/50s) (split)
30/24 Calorie Ski (each, while partner 2 on bike and switch)
30/24 Calorie Echo Bike (each, while partner 1 on Ski and switch)
60 Strict Handstand Push Up (split)
-Rest 5 minutes between sets-

-15:12 ... 15:28 ... this was really fun, it was a nice sweat and overall some good aerobic conditioning. Split up the rows in sets of 10 and the HSPU in sets of 5 or 6 reps. Fun stuff. 

C. 

3 Rounds
10 Tempo Pushups (2 second eccentric) 
10 Chin Ups
15 Standing KB Crush Grip French Press (35#)
15 Barbell Drag Curls (65#) 
20 Steps Single DB Overhead March (Left– 50#)
20 Steps Single DB Overhead March (Right – 50#)
15 Weighted Sit Ups (50# DB)
15 Hollow Rocks

-Rest 1-2 min b/t round-

-Complete ... this was fun accessory work, nice arm/core pump. 

11/04/22

Today was a solid session, trained at home to give my shoulder a break. Ended up having a great workout, really enjoyed the squatting and the conditioning piece. 

A.

Every :90 for 15: 

10x3 @76% (325#) 1RM Back Squat 

-Complete 

B.

Every 3 for 9:

3x2 @91% (305#) 1 RM Front Squat 

-Complete ... heaviest I've front squatted in a long time, felt great. 

C.

EMOM 30 (10 sets) of: 

Min 1 - 18 Calorie Row

Min 2 - 10 Pistols (alternating) 

Min 3 - 4 Hang Power Cleans (unbroken, TnG) 

-Complete ... cleans went 3 sets 185#, 3 sets at 205#, 2 sets at 225#, 2 sets at 235# ... felt strong, really fun to train pistols and get in a longer aerobic workout. 

11/03/22

 Complete Rest 

11/02/22

Hit the class workout and added in some handstand walking afterward. This was a solid conditioning session. 

A.

Every 4 for 20 (5 sets) of:

12/10 Cal Row

24 DB Push-Press (2x35# DB)

12/10 Cal Row

-1:37

-1:36

-1:33

-1:35

-1:30 ... all sets unbroken ... felt fit on this... tried to keep about a 1700 cal/hr pace on the first 12 calories and then went 100% effort with around 2200+ cal/har pace on the second set of cals. Fun workout, the deviance in times were mostly due to playing around with transitions. Solid, aerobic interval training. 

B.

3 Sets:

14 BB Front Rack Step-ups (7/leg) 

-Complete, 95# to 24" box

C.

5 RFT:

15 GHD Sit-ups

50' Handstand Walk 

-13:32 ... this was fun, between my shoulder fatigue from part A and thrashing my core with GHD sit-ups, this was tough. I got each HSW in two 25' intervals. Fun stuff.