12/01/24

Got in some lighter crossfit style cardio today... was planning on running, but it ended up being the coldest day of the season so far... about 32 degrees out and I really just didn't want to go out in that. Enjoyed getting in this cardio, tried to incorporate the movements that we will be doing in this weekend's CF competition (rowing, burpees over DB and DB snatches)

A.
EMOM 32 (8 sets) of:

Min 1 - 15/12 Cal Row

Min 2 - 10 Alternating DB Snatches (50/35#)

Min 3 - 10 Burpees over DB 

Min 4 - 1 Round of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... nice sweat/movement, held a consistent pace throughout. 

11/30/24

Complete Rest 

11/29/24

Dropped into a CF class a local gym in Charlotte. Had an awesome time. Facility, workout and people were great, really amazing gym. 

A.
12 Minutes to a Heavy Triple / 3 RM Overhead Squat (from floor)

-135#, 165#, 185#, 205# ... did this in running shoes, no wrist wraps/no WL shoes ... didn't push the loading here, just tried to move through this and hit good positions. Haven't done an OHS in a while! 

B.

AMRAP 12:

12 KB Overhead Lunes (6 right, 6 left) 53/35#

16 KBS (53/35#)

6 Bar Muscle-ups

-5 Rds ... unbroken lunges, broke up the swings and BMU a bit on the second half of this, but overall maintained a decent pace and got a good workout out of this. Very grippy, but overall very fun and enjoyable to get this in. 

11/28/24

AM Workout (0830)

Thanksgiving 4 Miler 

-29:27 ... 7:22 average mile pace ... I think this is the fastest I've ran this race? Overall felt decent and enjoyed getting this in ... going under 30 for a 4 miler is decent for me ... took 36 place overall of over 1,000 runners, which was also cool. Nice tradition, happy to keep it going. 

PM Workout (1230) 

Snuck this in quickly while my son was sleeping... also nice to get this in before an evening of eating and drinking. 

A.

DB Shoulder Press 

4 Sets of 10 - RPE 7-8 

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

-2x60# DB 

B.

Lateral Raise 

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

-2x15# DB 

C.

Diamond Push-ups

Chin-ups 

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

-Complete, BW 

D.

Bench Dips 

Lat Pull-Downs

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

-BW dips, 130# PDs 

E.

5 sets
10 Cable Curl (light/moderate)

10 Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump

F.
5 sets
10 Reverse Cable Curl (light/moderate)

10 Overhead Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump 

11/27/24

 Complete Rest 

11/26/24

Today was a decent lower body workout ... incorporating cleans given we have a crossfit event with cleans coming up in the near future... overall cleaning felt much better this week than it did two weeks ago... happy to at least get this stuff in... coming off of illness and lots of life stress has been tough recently. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235#, 245#, 255#, 265# ... all of these felt solid, definitely more there.

B.

Back Squat 

5 sets of 3 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-275#, 325#, 335#, 345#, 355# 

C.

Elevated Toe Double DB RDL

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

-2x35# DB 

D.

Seated DB Calf Raise

3 sets: 15 reps – RPE 8

Barbell 21s 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# for CF, 65# for 21s 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 10 reps (hollow-rocks, v-ups, tuck-ups :10 hollow hold) 

-Complete 

11/25/24

Had a very busy day in preparation for the holiday... trying to get a million tasks done before Thanksigving... but got in what I could during a quick session ... kept the weights light and the rest intervals short and knocked this out in about 45 minutes. Busy/tough day, but grateful to not be sick anymore. 

A.

Bench Press 

5 Sets of 10 Reps – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-185# across 

B.

4 sets:
6 Incline DB Bench Press- RPE 8
12 Pushups - RPE 7
25 Incline DB Chest Flys - RPE 5
Rest 2:00 – 2:30

-2x75# DB, 2x10# DB for the flyes 

C.

Incline DB Skull Crushers 

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

-2x25# DB 

D.

Tricep Rope Extensions 

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

-45# 

11/23 & 24/24

"Complete Rest" / very ill ... no workouts here ... had to skip one workout and add an extra day of rest ... was very feverish/fatigue/nauesous all day for Saturday and Sunday. Awful days. 

11/22/24

Today was overall a rough workout... I worked out in the afternoon given I was too tired to workout this AM ... had 3 drinks at HH last night and it really messed up my sleep... anyway, I took preworkout about 1:30 pm and I was mid-construction on a project in my house... I REALLY wanted to finish it, so I kept working and didn't start lifting until 3 pm... I was crashing off the caffiene and generally just felt awful/hungy while getting this in... bad workout, but kept the weights light and rest intervals short and just got a light pump. 

A.

Strict Press

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets 

-145# 

B.

Seated Arnold Press

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

-2x25#

C.

Ring Y Raise 

3 sets: 15 reps - RPE 7
*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.

Narrow Grip Push-ups (on barbell) 

Ring Rows 

5 sets: 10 reps - RPE 7 

*Rest 1:00-1:30 b/t sets 

-BW 

F.

Bench Dips

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

-BW 

G.

DB Skull Crushers  

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

-2x25# DB

11/21/24

AM Workout (0545)

Jumped into a CF class this AM ... it was on the lower intensity side, which was nice. It was a good way to start the day and sweat and move a bit. Overall enjoyed getting this in. 

A.

EMOM 30:

Min 1 - 40 Double-Unders

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 12 Toes-to-Bar 

-Complete ... all sets unbroken except for a few DU misses on the first couple rounds. Everything felt surprisingly smooth for not doing much CF lately. 

PM Workout (1430)

5 Mile Easy Run 

-Complete ... didn't time this, just ran the typical 5 mile route around the mall ... nice and easy ... a bit chilly, but overall enjoyed getting this in to break up the work day. 

11/20/24

Complete Rest 

11/19/24

AM Workout (0545) 

This morning was a solid workout/pump ... enjoyed getting this in. Not too taxing, but enjoyable. 

A.

Deadlift

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-405#, 425#, 445#, 465#, 465# 

B.

Strict Weighted Pull-up

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# 

C.

Pendlay Rows

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

-155#

D.

Straight Arm Lat Pull-Downs

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

-2x25# cross over symmetry bands 

E.

Standing Tricep DB French Press

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

-50#

F.

Standing KB Crush Grip French Press 

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

-35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ring See-Saws 

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

-Complete, 70# KB 

PM Workout (1630)

5 Mile Easy Run 

-Complete, untimed ... had a decent time getting this in... have had a very busy few days of work and it was nice to sweat and move. 

11/18/24

Really solid upper body pump this AM ... nothing too taxing, but enjoyed getting this in. 

A.

Bench Press

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-235#, 245#, 250#, 250#, 250# 

B.

Floor Press

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

-165# 

C.

Alternating Incline DB Bench Press

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

-50# DBs 

D.

DB Bench Press 

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

-75# DBs 

E.

DB Flyes

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

-15# DBs 

F.

DB Hammer Curls 

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

-25# DBs 

G.

Single DB Double Head Curl

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

-35#

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 12 reps each move 

-Complete

11/17/24

 Complete Rest 

11/16/24

Today was a decent conditioning workout overall ... a bit of an upper body pump and some cardio/core ... not taxing at all, enjoyable to get in and move and sweat. 

A.

5 Rounds
10 Bodyweight Bar Rows
10 Incline Dumbbell Bench Press (2x50/35)

-rest 3 minutes-

B.
5 Rounds
10 Strict Pull Ups
20 Push Ups

-rest 3 minutes-

C.
5 Rounds
15 Calorie Row
15 Calorie Ski

-rest 3 minutes-

D.

6 rounds for time:
10 UNBROKEN V-Ups
-rest as needed between sets to go unbroken each round

-Result = 

A = 3:54 (broke up the rows on the last two sets, unbroken IBP) 

B = 8:08 

C = 11:15

D = 1:49 (30 unbroken, about short rest between last 30 reps) 

11/15/24

AM Workout (0545) 

Today was overall a decent session ... felt solid on the back squats, but I haven't been cleaning/front squatting much this last year and I definitely felt that today... felt tight and not great on those, but it was good to get them in... my wife and I are doing a partner workout/in-house competition in a few weeks and there is a 3 RM hang clean as an event ... will be incorporating cleans up until that event. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-135#, 135#, 185#, 185#, 195#, 195#, 205#, 215#, 225#, 235# ... overall lighter weights than I have traditionally been using. Felt tight in my T-spine. 

B.

Back Squat 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# 

C.

Single Leg BB Calf Raises 

4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

-45# 

D.

4 Sets:
KB Side Bends x 15 reps/side

Ab-Wheel Rollouts x 10 reps

Plank x :60 

Minimal Rest 

-Complete, 70# KB 

PM Workout (1530)

Easy 4 Mile Run 

-Complete, didn't get the time, just went super easy for 4 miles ... probably about a 9:30 or 10:00 mile pace. 

11/14/24

Today was overall a decent shoulder/arm pump ... nothing max effort, but lots of good reps and a pump. 

A.

Shoulder Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-135#

B.

Seated DB Shoulder Press 1 and 1/2 Reps

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

-2x35# DB 

C.

Half Kneeling Bottoms-up KB Press 

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

-18# KB 

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.

Parallette Push-ups

Chin-ups

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

-Complete, BW 

F.

Strict Ring Dips 

Dumbbell Curls 

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

-BW Dips, 2x35# curls

G.

Inverted Skull Crushers

Reverse Barbell Curls 

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

-BW ISC, 45# bar

11/13/24

Complete Rest 

11/12/24

AM Workout (0545)

Today was a decent session overall. Light weights, short rest intervals. Got a nice pump, low stress session. 

A.

Deadlift 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-365# 

B.

Strict Pull-ups

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 1:00-1:30 b/t sets

-20# 

C.

Double DB Bent Over Row

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

-2x75# DB 

D.

Lat Pull-Downs

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

-135# 

E.

Double DB Skull Crushers

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

-2x25#

F.

Seated Tricep DB French Press 

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

-75# 

PM Workout (1630)

5 Mile Run 

-Complete, untimed ... not sure the exact pace or time, but just went out and got an easy run in ... it was a bit chilly, but overall enjoyable after a long work day. 

11/11/24

Didn't have a particularly good workout today... feeling tired/off from the travel and life stress. Overall difficult to focus and enjoy myself, but got in what I could. 

A.

Bench Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-225# 

B.

Barbell Incline Bench Press 

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

-135#

C.

Dips

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

-Complete, BW 

D.

Reverse Grip Barbell Bench Press 

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

-115#

E.

Resistance Band Chest Flyes

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

-25# crossover symmetry bands 

F.

Barbell Drag Curls

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

-45# ... probably went too light on this, but hadn't done these in a while 

G.

Standing DB Curls

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

-2x35# 

11/10/24

 Complete Rest 

11/09/24

I put this session in on the spot, got a solid shoulder/tricep pump. Fun/low stress workout. 

A.

DB Shoulder Press (supported)
6 sets of 12

Rest 2:00

-2x60# for 12,12,12,12,10,10 

B.

Smith Machine Behind-the-Neck Shoulder Press

4 sets of 10 

Rest :60 

-10# on each side of the bar 

C.

DB Side Raises x 10 reps 

Bent-over DB Side Raises x 10 reps 

Rest :60

-2x15# DB 

D.

Incline EZ Bar Skull Crushers x 10 reps 

Incline EZ Bar Close Grip Bench Press x 10 reps 

Rest :60  

-50# 

E.

Diamond Push-ups x 10 reps

Inverted Skull Crushers x 10 reps

Rest :60  

-Complete, BW

F.

Tricep Cable Push-Downs 

4 Sets of 15

Rest :60  

-Complete, don't remember weight

G.

3 Sets:

15 KB Side Bends/side (53#)

Plank x :60

Minimal Rest

-Complete 

11/08/24

Had a higher volume back/bicep day planned... but coming off of sickness/life stress/travel I just put togheter something smaller. Got a massive bicep pump and enjoyed getting this in. 

A.

'Death by Strict Pull-ups'

-Complete, round of 10 

B.

EZ Bar 21s 

5 Sets 

Rest :60 - :90

-Complete, across 60# 

C.

Hammer Curls

4 Sets of 12

Rest :60 - :90

-2x40# DB 

D.

DB Curls 

4 Sets of 15

Rest :60 

-2x25# DB 

E.

Every 2 for 10 (5 sets) of:

'Durante Core' 

11/07/24

Complete Rest ... was plannning on training today, but woke up feeling decently fatigued and sick... about to head out on vacation so I was hoping to get something in, but just couldn't with how I was feeling. Hopefully can get a bit of activity in over the trip. 

11/06/24

I lowered down the volume/intensity on this workout... had a long day yesterday (left house at 0610, returned 2200, two cardio sessions) and didn't sleep well at all last night ... had 5 drinks between 5 pm and 8 pm and I did not feel great sleeping or most of today... Overall also definitely dealing with a good deal of work/life stress... but got in what I could and I am looking forward to feeling better tomorrow. 

A.

Bench Press

5 sets of 10 

Rest 2:00-2:30 

-185# for 10,10,10,8,8 ... felt like ass 

B.

Floor Press 

4 sets of 8

Rest :90-2:00 

-165#

C.

DB Flyes 

4 sets of 10

Rest :60 

-2x25#

D.

DB Skull Crushers 

4 sets of 10-15

Rope Tricep Extensions 

4 sets of 10-15

Rest :60 

-2x25# SC, 45# extensions

E.

Cable Push-Downs

4 sets of 10-15

Bench Dips 

4 sets x 10

Rest :60 

-45# push-downs, BW dips 

11/05/24

AM Workout (0730) 

Movement to Contact: 2:07 (100 points)

Ammo Cans: 120 (100 points) 

Manuever Under Fire: 2:15 w/ grenade hit = 2:10 (100 points)

This is my first 300 CFT (perfect score) ever, it didn't feel too bad overall... I think the biggest factor is that I carried a guy who weighed 190# today and typically I carry someone in the 200ish range, but thankfully there was a 190# guy there today. Overall not too taxing of a morning, enjoyed getting this in during good weather. 

PM Workout (1500)

Easy 5 Mile Run

-Complete ... didn't get the time, just ran 5 casual and enjoyed myself. Really great weather in DC for November, it was about 75 degrees and sunny with a slight breeze ... great conditions. 

11/03 & 11/04/24

 Complete Rest / taper for CFT. 

11/02/24

Didn't feel particularly great today... this has been a long stressful week and it really caught up with me... I also tweaked my knee a few weeks ago and despite it not hurting at all, it was still tough to fully focus on a heavy back squat single given that was lingering on my mind.... coupled with the stress, today wasn't great, but got in what intensity I could. 

A.

Back Squat

Heavy Single

-365#, 385#, 405# 

B.

3 Sets of 12 

Front Racked Reverse Lunges, alternating 

Rest :90 - 2:00 

-155#

C.

3 Sets of 20

BB Calf Raises 

3 Sets of 12 

Ring See-Saws

Rest :60

-155# 

D.

On a 20:00 Clock:

AMRAP 10: 

‘Strict Cindy’

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

straight into...

AMRAP 10:

Max Meters Bike Erg 

-Cindy = 11 rds 

-Bike = 4958m