10/01/25

AM Workout (0615)

Today was a really solid class workout and I enjoyed getting it in ... posterior chain a bit sore from yesterday, but overall I felt fit throughout this. 

A.

Every 2 for 16 (8 sets) of:

Deadlift

Set 1 - 2 @ 60-65%

Set 2 - 2 @ 65-70%

Set 3 - 2 @ 70-75%

Set 4 - 2 @ 75%

Set 5 - 2 @ 75-80%

Set 6 - 2 @ 80% 

Set 7 - 2 @ 80-83%

Set 8 - 2 @ 82-85%

-Didn't stick exactly to the %s, but started the first double at 335# (60%) and ended at 465# (85%) ... got all the reps confidently. 

B.

5 RFT:

50’ HSW 

3 Squat Cleans (225# /155#)

-11:11 ... this was a tough workout for me, lots of HSW and the heavy clean was a hard combo ... but overall I was fairly consistent, slowed down a bit on the second half of HSW, but got all sets in unbroken 25' walks. 

PM Workout (1445)

Had a decent afternoon back workout... got a massive arm pump from this as well ... was on a bit of a compress timeline, so I lowered the overall volume, but still had a great workout. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-200#, 225#, 235# 

-185#+

B.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-155#

C.

Kroc Row - do a couple warm-up sets and then try for 20-40 reps at a tough weight

-20 reps each arm with 100# ... this was tough, but fun, thought I maybe had a few more reps here at 100#, but this was hard. Looking forward to improving at this. 

D.

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-200# ... this is the most I've ever done on this ... but I felt very strong and the loading felt manageable, looking forward to doing this again, got a huge pump out of this. 

E.

Pull-Downs

7 Sets: 8-12 reps 

Rest :45 

-120# across 

9/30/25

AM Workout (0600)

Had a super solid ‘competition’ CF class this AM … bascially a slighter higher volume class workout … enjoyed getting this in … despite feeling a bit tired and generally beat by life, once I got warm and moving I felt strong throughout this. A.

Back Squat

Set 1 - 8 reps @ 70% (315#)

Set 2 - 8 reps @ 75% (335#)

Set 3 - 6 reps @ 80% (355#)

Set 4 - 6 reps @ 80-85% (365#)

-Complete … that last set was fairly high RPE, but overall these all fely very solid.

B.

Overhead Squat

Build over 4 sets of a heavy set of 5 

-135#, 185#, 185#, 185# … definitely could have done more, but I was focusiong on perfect reps here … havent’ been doing much OHS lately and it was good to hit these positions. 

C.

EMOM 35 (7 sets) of: 

Min 1 - 15 Russian KBS (70/53#)

Min 2 - 10 Goblet Squats (70/53#)

Min 3 - 18/15 Cal Echo Bike

Min 4 - Rest

Min 5 - 50’ Walking Lunges (2x50# DB)

Min 6 - Max DB Burpee Deadlifts (2x50# DB)

Min 7 - Rest 

-Complete … got 16-12 reps on the burpees … overall this was solid aerobic conditioning, felt very strong throughout this … bike felt the best it has felt in a long time. 

PM Workout (1500)

Had a solid workout this afternoon… felt good benching and got a super solid pump from this. 

A.

Bench Press

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-205# x5, 230# x3, 260# x 5 (PR tie for 5 RM) … felt great here, nice to hit a PR tie on a random two-a-day

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-225# across for 3x10

 

C. 

Feet-up Bench Press 

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-165# across for 3x10

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# for 3x8

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-180# for 3x10

F.

Machine Flyes

3 Sets: 8-10 reps

Rest 1-2 minutes

-130# for 3x10

G.

Overhead Rope Tricep Extensions (against rig, parallel to the ground) 

7 Sets: 8-12 reps 

Rest :45 

- 62.5# (10# over last week) … felt great, solid pump/finisher 

9/29/25

Got in the CF class this morning ... I was a bit tired after a long weekend of parenting... but once I got moving I tried to get as much intensity out of this as I could. 

A.

Three sets of:

2 Tempo Front Squats @ 3211 @ 3 Front Squats (no tempo)

Rest 2-3 Minutes 

*Start at about 60% and build based on feel

-Went 185#, 185#, 205# ... these felt very solid and were more of a mobility drill, but overall I am happy with getting my front squat positions to improve, my front rack still isn't as mobile as it once was ... but depth/position of my squat itself has improved a lot ... anyway, not too taxing, which was a nice way to ease into the week. 

B.

AMRAP 5:
30 Wall-Balls (20/14#)

25 Toes-to-Bar

20 DB Snatches (70/50#)

Max Cal Row 

Rest 2 minutes then… 

AMRAP 5:
30/24 Cal Row

25 Toes-to-Bar

20 DB Snatches (70/50#)

Max Wall-Balls (20/14#)

-Result = 

48 Cal Row (all reps unbroken)

28 Wall-Balls (15/5/5 T2B, 10/5/5 DBS) ... this was solid conditioning... the 70# DB got me on the second set, fun crossfit. 

9/28/25

 Today was a tough workout overall for me... today is my 'easy' workout that is supposed to be low stress... but I was awoken this morning 5 minutes before my alarm at 0455 by a screaming irrational toddler ... then proceeded to have to parent my infant while starting this workout ... then the toddler came back and was interrupting me ... it was just tough to get any real intensity out of this and I was completely unfocused on the workout, which is extremely irritating to me ... modified some stuff on the back half to just simplify it and got in what I could, but this just wasn't great. 

A.

Every 2 for 10 (5 sets) of:

‘Durante Core’

-Complete 

B.

Seated Hammer Curls  

7 Sets: 8-12 reps 

Rest :45 

-2x35#

C.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35#

D.

DB Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-2x25#

E.

Cali Press 

7 Sets: 8-12 reps 

Rest :45 

-115# for 10,10 and 5 sets of 8 

F.

Bench Dips

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x10, BW 

G.

Inverse Skull Crushers 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x10, BW 

9/27/25

 Complete Rest 

9/26/25

AM Workout (0700)

5k Run 

-19:57 ... ran a local USMC 5k on Henderson Hall base in Arlington ... great course (might have been a tad short?) but I didn't measure it ... overall I felt solid on this and enjoyed getting it in. Great way to start the day and I'm happy my achilles didn't hurt and I was able to give this a 8-9/10 RPE and feel solid. 

PM Workout (1500)

A.

Back Squat 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

-275# x 3, 315# x 3, 355# x 7 

B.

Deadlift

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

-365# x 3, 405# x 3, 445# x 5

C.

Leg Press 

5 Sets: 12-15 reps 

Rest 1-2 minutes

-360# for 5x15 ... tough. 

D.

Leg Extensions

3 Sets: 10 reps 

Rest 1-2 minutes

-205#

E.

Seated Leg Curls

3 Sets: 10 reps 

Rest 1-2 minutes

-205#

F.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-350#, 360#, 370#, 370#

G.

Leg Press Calf Raise

7 Sets: 12-15 reps 

Rest :45 

-450# for 7x15