5/31/24

Today was a good workout overall... lots of core work and a good squatting session. 

A.

KB Windmill 3 sets of 8 reps each side

Ring See-Saw, Full Extension Plank x :20

Bicycle Crunch x 50 reps 

Minimal Rest 

-Complete, 26# KB

B.

Floor Wipes (135#) 3 sets of 15 reps (touching each plate = 1 rep)

Plank 3 sets of 60 seconds 

Abwhell Rollouts 3 sets of 10 

Minimal Rest

-Complete

C.

Back Squat

4x10 

*Rest 2:00-2:30 b/t sets

-295#

D.

Barbell Calf Raises (135#) 

Ring See-Saws 

5 x 10 @ RPE 7 

*Rest 1:00-1:30 b/t sets

-Complete

5/30/24

AM Workout (0530)

Had an okay workout this morning... 4th day on with some two-a-days mixed in... so I was feeling a bit tired... wanted to get some more stuff in, but my son woke up at about 0630... had to cut the workout short to parent. Overall still got a great back/bicep pump, fun way to start the day. 

A.

Deadlift

3 sets: 1 reps – starting at 90+ % building to a heavy single 9.5/10 RPE
*Rest 2:00-2:30 b/t sets

-Singles went 455# and 475# ... 475# felt plenty heavy for the day, just called it after two singles. 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets  

-20# across 

C.

3 sets
Max Strict Chin Up
-Rest :30-
Max BB Rows (115#) 
-Rest :30-
Max Cross Over Symmetry Face Pulls (lightest bands)
-Rest 2:00 b/t sets-

-Complete ... didn't record the reps, just got a big pump 

D.

Fat Barbell Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets  

-65# 

PM Workout (1215)

Jumped into the CF class again... really grippy cardio workout, which was nice and fun to get in. 

A.

On a running clock: 

Every 7:00 for 28 (4 sets) of:

21/16 Cal Echo Bike

21 Toes-to-Bar

21 KB Swings (72/53#) 

Rest 2:00 until the clock reaches 30:00 and then...

3 RFT:

200m KB Farmer's Carry (2x53/35#)

20 V-ups 

-Result = 

-2:34 (unbroken)

-2:49 (unbroken TTB, 14/7 swings)

-2:57 (unbroken TTB, 13/8 swings)

-3:34 (10/6/5 TTB, 13/8 swings) 

-2nd part took about 8 minutes? Didn't get the exact time ... overall this a fun workout, nice to get in some CF conditioning... toes-to-bar felt surprisingly good. 

5/29/24

AM Workout (0530)

Had an abridged workout this morning... had to cut out some stuff on the back given that I was solo parenting and my son woke up around 6:15... sucks to have to cut stuff out, but still got some good intensity/pump out of this. 

A.

Strict Press

4x10 

Rest 1:30 - 2:00 b/t sets 

-115#

B.

Arnold Press 

3x15 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Ring Y Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-BW

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

E.

Defecit Push-ups (hands and feet on 45# plates)

Supinated Grip Strict Pull-ups

5x10

*Rest 1:00-1:30 b/t sets 

-BW

PM Workout (1215)

I've been hankering to do some crossfit... took the day off work and jumped into the class to get this in. Fun stuff ... good to push-press and do a higher intensity metcon. 

A.

Every 2 for 10 (5 sets):

5 Push-Press (prower cleaned from floor)

-185#, 185#, 195#, 195#, 205# 

B.

AMRAP 9:

3,6,9,12... etc

Box Jump Overs (24/20")

Push-Press (95/65#)

-Round of 21 + 18 push-press ... was trying to finish that round of 24, but couldn't get that set of 24 unbroken... overall got a great sweat out of this, fun stuff. 

5/28/24

AM Workout (0530)

Put together this workout as a different variation / additional squat/pulling workout. Overall got a great workout out of this, it was fun to do a more traditional 'crossfit' training session. Didn't push the loading on the weights, just got lots of good reps and a nice sweat. 

A.

Every 2 for 20 (10 sets) of:

1 Power Clean + 1 Clean + 2 Front Squats*

*Start at 50% and building to a heavy complex for the day 

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets ... all of these felt good ... haven't cleaned in a while and it was fun to get in. 

B.

Back Squat

5x5 - build up to a 7-8 RPE 

*Rest 2:00-2:30 b/t sets 

-335# across 

C.

Strict Pull-ups 

5x5 - build up to a 7-8 RPE  

*Rest 2:00-2:30 b/t sets

-53# across 

D.

For time: 

42-30-18
Bike Erg Calories
Burpees to Plate 

-12:42 ... seemed like a ton of burpees, got a nice sweat. 

PM Workout (1530)

45 Minute Easy Run 

-Complete ... didn't get the distance, but got in a total of 45 minutes at an easy aerobic pace. 

5/27/27

This morning was a super solid upper body pump... really enjoyed getting this in. 

A.

Bench Press

4x10

*Rest 2:00-2:30 b/t sets (used 205 last week)

-205# 

B.

BB Incline Bench Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# 

C.

Dumbbell Bench Press
3 sets
Max Reps (2x75/50) (RPE 7-8)
-Rest :30-
Max Reps (2x50/35) (RPE 6-7)
-Rest :30-
Max Reps (2x35/25) (RPE 4-5)
-Rest 2:00 b/t sets-
*Leave 1-2 reps in the tank for each max set

-Complete ... don't remember the reps, but got a lot of intensity out of this. 

D.

Hex Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

E.

Flat Bench DB Flyes

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

F.

Tricep Push-Downs

4 sets: 10 reps - RPE 7 + 1 drop set after last set 
*Rest 1:00-1:30 b/t sets 

-70# + 45# drop set for 15 reps 

G.

DB Overhead Tricep Extensions 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-50#

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 12 reps of each movement 

-Complete ... this was a burner, beore leaving to Italy I had built up to this volume, looking to increase further and get better at this 

5/26/27

 Complete Rest 

5/25/24

Today was a great workout. Didn't feel particuarly strong on parts A and B... but once I got through those I got a massive pump and enjoyed myself. 

A.

Strict Press 

4x10 

*Rest 2:00-2:30 b/t sets

-135# for 10,10,8,8 

B.

DB Seated Strict Press 

4x10 

*Rest 2:00-2:30 b/t sets

-2x50# DB For 4x8... rough. 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

D.

DB Snow Angel

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-10#

E.

Defecit Push-ups (hands and feet on 45#s) 

Body Row (feet elevated) 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

F.

Strict Dips 

EZ Bar Curls 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW Dips, 75# curls 

G.
Standing KB Crush Grip Curls 

Seated EZ Bar French Press 

5 sets: 10 reps - RPE 7 
*Rest 1:00-1:30 b/t sets

-53# curls, 75# FP

H.

Inverse Skull Crushers 

1 Max Set

-16 reps

5/24/24

AM Workout (0600)

Today was overall a solid workout ... good lower body workout and some pull-up work... going to do a PFT soon and I felt solid on the pull-ups. 

A.

Back Squat

4x10 

*Rest 2:00-2:30 b/t sets

-285#

B.

Barbell Step-Back Lunges 

3 sets: 8reps (each side) - RPE 7 (used 135# last week)
*Rest 1:00-1:30 b/t sets 

-135# 

C.

BB Calf Raises 

Ring See-Saws 

5 x 10 @ RPE 7 

*Rest 1:00-1:30 b/t sets

-2x75# DB For the CR

D.

Death by Strict Pull-ups (20# vest) 

straight into...

Death by Strict Pull-ups (unweighted) 

-9 + 10 reps .... attempted the 11th set on the unweighted ... went 9/2 ... great strict pull-up work. 

PM Workout (1300)

5 Mile Run 

-Complete ... didn't get the time on this, just did the distance ... it was hot, about 80 and sunny in DC today... tons of people out, but our office closed at 1 today and it was nice to get out the door and get this in before the long weekend. 

5/23/24

Today was a solid abs/cardio session... fun workout overall, enjoyed getting this in. Part C is an old Mayhem/Rich Froning workout that I pulled up on the spot given it looked fun, overall was a great workout/sweat. 

A.

Paloff Press 3 sets of 10 reps ea. 
Side Plank Band Pulls (red band) 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 
Abwhell Rollouts 3 sets of 10 
Minimal Rest

-Complete

C.
6 Sets
24 Cal Row
12 Strict Handstand Push Up
24 Cal Row
*Rest 1:30 between sets.

-Result = 

3:05

3:06

3:19

3:32

3:38

3:36 ... overall this was a fun cardio/SHSPU training session ... got all sets unbroken, but my row slowed down a bit on the second half of this workout. Surprised by how good I felt on the HSPU, but all the pressing workout in the last year has translated over well to HSPU. Really fun workout and nice to be able to get some good crossfit intensity in at home. 

5/22/24

Complete Rest 

5/21/24

Today was a solid back/bicep workout ... got in and out of the gym fairly quickly, but still got a decent workout. 

A.

Deadlift 

3 sets: 3 reps – starting at 80% (425#) building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets

-425#, 455#, 475# ... last triple was definitely a true 9/10 RPE... took a few weeks of from DLing and overall it felt good, but the weights definitely felt heavy. 

B.

Strict Pull-ups

4 sets: 10 reps – 9/10 RPE
*Rest 2:00-2:30 b/t sets

-20# across for 3x10 and 9+1 

C.

2 sets
Max Strict Chin Up
-Rest :30-
Max Double DB Rows (2x50/35#)  (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00 b/t sets-

-9 / 12 / 22 

-10 / 15/ 30 ... I was toasted on the first set from parts A and B ... overall fun and pumpy though. 

D.

Straight Arm Banded Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry band

E.

DB Spider Curls

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

F.

Incline DB Curls

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-2x25# for 15,12,12 ... rough. 

G.

3 Sets:

Star Plank x :30/side 

Rest 1:00 between sets 

-BW

5/20/24

Today was a decent workout... still not feeling great benching... I was hoping to feel better on the sets of 10 this week... but I still felt like trash. Regardless, got a solid chest/tricep pump by the end of this. 

A.

Bench Press 

4 sets: 10 reps  

*Rest 2:00-2:30 b/t sets

-10,10,9,9 with 205# ... rough ... used same weight as last week and was hoping to feel better on this, but only got 1 more rep (on the last set)

B.

BB Incline Bench Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-15,10,10 ... terrible after part A. 

C.

Dumbbell Bench Press
2 sets
Max Reps (2x70/50) (RPE 7-8)
-Rest :30-
Max Reps (2x50/35) (RPE 6-7)
-Rest :30-
Max Reps (2x35/25) (RPE 4-5)
-Rest 2:00 b/t sets-
*Leave 1-2 reps in the tank for each max set

-8 / 12 / 15 

-6 / 10 / 17 ... very tough... particularly after A and B. 

D.

Resistance Band Chest Fly - High to Low

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# bands

E.

Tricep Push-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-70#

F.

Tricep Rope Push-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-55#

G.

Ticeo DB Kick-Backs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-2x15#

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 10 reps each movement 

-Complete

5/19/24

Complete Rest  

5/18/24

Today was overall a decent workout... didn't feel particularly good, but got a decent pump by the end of it. Had to get up at 5 am on a Saturday to get this in, but glad I did. 

A.

Strict Press 

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-135# for 10,10,9,8 ... rough. 

B.

Seated Arnold Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Plate Snow Angels

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x5# 

D.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band 

-Complete

E.

Bent-Over Later Raises

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# 

F.

Diamond Push-ups

Bodyweight Row, Feet Elevated 

5 sets: 10 reps - RPE 7 
*Rest 1:00-1:30 b/t sets

-BW

G.

Bench Dips 

Barbell Drag Curls 

5 sets: 10 reps - RPE 7 
*Rest 1:00-1:30 b/t sets

-BW + 75#

H. 

DB French Press 

DB Curls 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# FP + 2x25# DB curls 

5/17/24

AM Workout (0520)

A.

Every 2 for 10 (5 sets) of:

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

-Complete

B.

AMRAP 20:

300m Row

20 KB Swings (53/35#)

10 Single KB Box Step Ups (53/35# to 20" Box) 

-6 Rds + 300m Row ... kept this at a consistent 80-85% aerobic pace, unbroken on all movements. Nice sweat, not taxing, but a great way to start the day. 

PM Workout (1600)

5 Mile Run 

-43 minutes ... about an 8:38 mile pace ... kept this at a consistent easy/moderate pace ... felt good today and enjoyed getting out on the national mall and runnning around. 

5/16/24

 Complete Rest 

5/15/24

Snuck in some abs/cardio this morning ... put the session together on the spot and enjoyed myself. 

A.

Sit Up to Press (25# plate) 3 sets of 15 reps

Paloff Press 3 sets of 10 reps ea.

Ab Wheel Rollouts 3 sets of 10 reps

Minimal Rest

-Complete

B.

Ring See-Saw 3 sets of 10 reps 

Supine Toes-to-Bar 3 sets of 15 reps

Russian Twist (35# plate) 3 sets of 10 reps ea.

Minimal Rest

-Complete 

C. 

For Time*:
1-2-3-4-5-6-7-8-9-10 - Bench Press (185/125)

10-9-8-7-6-5-4-3-2-1 - Strict Pull-ups

*15 Cal Bike Erg before each set 

-21:19 ... I was on a very consistent unbroken pace until the sets of 8/9/10 bench press ... had to break these up into 5/3 ... 5/3/1 and 5/3/2 ... overall a solid muscular endurance conditioning piece. 

D.

15 Minutes Mobility 

-Complete 

5/14/24

AM Workout (0530)

Had a solid workout this morning ... wanted to get in a bit more (a conditioning piece), but still got a nice leg/core workout out of this despite skipping the conditioning. 

A.

Back Squat

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-275#

B.

Barbell Step-Back Lunges 

3 sets: 8reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-135# ... haven't lunged in a while... tough on the glutes! 

C.

BB Calf Raises 

Ring See-Saws 

5 x 10 @ RPE 7 

*Rest 1:00-1:30 b/t sets

-Complete, 135 + BW

PM Workout (1700)

~5 Mile Run 

-Ran a total of 45 minutes ... somewhere between 5 and 5.5 miles around the national mall ... bit of a rainy day, which was a nice change as there weren't very many people out. First run since overseas travel, didn't feel great, but it was good to move and sweat. 

5/13/24

Today was a solid workout... didn't push the loading on anything, but I got a nice back/bicep pump. 

A.

Strict Pull-ups

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-BW

B.

KB Deadlfits

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x70 KB

C.

Bent-Over BB Row

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135#

D.

Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-105# 

E.

EZ Bar Curls 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75#

F. 

DB Hammer Curls

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

G.

3 Sets:
Plank x :60

KB Side Bends x 20 reps/side 

*Rest 1:00-1:30 b/t sets

-BW + 70# KB

5/12/24

This was nice to lift and get a pump... did not feel great, but we just traveled back from Milan yesterday... overall felt bad, but happy to be back in the gym. 

A.

Bench Press

4 x 10 @ RPE 7 

*Rest 2:00-2:30 b/t sets

-205# across for 10,10,9,8... felt rough. 

B.

4 sets*
5 Seated Overhead DB Press- RPE 7-8
10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
-rest 2 min b/t sets-

*use same weight throughout, goal on Max set is 15-20 reps 

-Complete with 2x35# DB ... 15 reps each max set 

C.

Tricep Rope Extensions 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-70#

D.

DB Skull Crushers 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x25#

E.

Ring Curls 

Inverse Skull Crushers 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-Complete, BW 

F.

Every 2 for 10 (5 sets) of:

‘Durante core’ x 10 reps 

-Complete 

5/8, 9, 10 & 11/24

Complete Rest ... this has been the most I've taken off from exercise in a long time ... traveling and partying around Lake Como with some of my favorite people has been a blast. It was good to take a step away from exercise, but I'm looking forward to getting back in the gym soon. 

5/7/24

Complete Rest 

5/6/24

Dropped into a CF gym in Milan today... their website said they had an 8 am class, but upon our arrival the coach told us it was open gym only ... I was hoping to get in an Italian CF class, but I put together a workout on the spot and we ended up having a solid / not too taxing CF workout. It was nice to get in something and move and sweat a bit to shake off the jet-lag / the 15 course meal we had last night. 

A.
Every :90 for 15 mintues (10 sets) of:

Push-Press + Push-Jerk

-3 sets at 185#, 3 sets at 205#, 2 sets at 215#, 2 sets at 225# ... this was good, not ME lifting, but lots of good reps ... haven't been push-pressing or jerking at all for many months, kept the weights manageable. 

B.

AMRAP 15:

21 Cal Assault Bike

15 Toes-to-Bar

9 Strict HSPU 

-4 Rds + 15 Toes-to-Bar ... fun workout... definintely not my favorite to do SHSPU on vacation / while feeling a bit of jeg-lag ... but it was good to get it in and move.

C.

1.5 Mile Easy Run (to a cafe) 

-Complete ... untimed. 

5/05/24

 Complete Rest / Travel to Milan 

5/04/24

Jumped into the class workout (part A) and added in part B. Fun Saturday morning. 

A.
Every 3 for 30 minutes (10 sets) of:
10 Thrusters (95/65#)
250/200m Row

-Fastest/slowest: 1:10 / 1:17 ... this was fun and good aerobic movement, tried to pull a 1:39/500m pace throughout the workout, fun stuff. 

B.

EMOM 10:

3 Ring Muscle-ups (unbroken) 

staight into...

EMOM 5:

Toes-to-Bar x 12 (unbroken)

-Complete ... this was fun and not too taxing ... haven't been training crossfit much and this was fun to get in and feel out ... felt good on everything. 

5/03/24

Today was overall a solid workout, enjoyed getting this in. 

A.

Front Squat

2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets

-275# x 5, 315# x 3, 335# x 1 

B.

Back Squat

3 sets: 15 reps - RPE 7 
*Rest 2:00 b/t sets

-245# (20# over last week) 

C.

‘Death by Strict Pull-ups’ (20# vest) 

straight into…

‘Death by Strict Pull-ups’ (BW) 

-9 Reps w/ 20# 

-10 Reps BW 

D.

BB Calf Raiess

Ab-wheel Rollouts 

3 sets: 15 reps - RPE 7
*Rest 2:00 b/t sets

-135#