10/14/25

AM Workout (0600)

TBD Crossfit 

PM Workout (TBD)

A.

Bench Press

180# x 8 

210# x 6

235# x 4 

235# x 4

220# x 5 

210# x 6 

195# x 7

180# x 8+ 

B.

Strict Press 

95# x 6

115# x 5

135# x 3

135# x 5

135# x 7 

135# x 4

135# x 6 

135# x 8 

C.

Flat DB Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

D.

EZ Bar French Press

4 Sets: 8-10 reps 

Standing EZ Bar Curls 

4 Sets: 8-10 reps

Rest 1-2 minutes

E.

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

G.

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

H.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

10/13/25

Did the class workout today and overall enjoyed getting this in... just coming off a long weekend of parenting and I am overall exhausted ... I am excited to get back into a routine and training normally after all this time being ill and out of normalcy.

A.
EMOM 20 (5 sets) of:

Min 1 - 3 TnG Power Snatch @ starting at 60% and build over the course of 5 sets 

Min 2 - 12 DB Reverse Lunges (2x50/35# in farmer's carry)

Min 3 - Max Bar Facing Burpees

Min 4 - Rest 

-Result = 

Snatches - 155#, 165#, 165#, 175#, 185# 

Burpees - 22, 21, 21,19, 19 

Despite being overall exhausted and just stressed out from tons of time parenting / illness / work stress and difficulty around the government shutdown ... I felt good once I got rolling on this. Fun to hit 185# for a TnG triple in a metcon and overall the burpees felt good. 

10/10 - 12/25

 Complete Rest 

10/09/25

AM Workout (0600)

Today was overall a solid workout... but I am still not fully recovered and generally just didn't feel great today... got in what intensity I could, but I felt a bit hollow ... my attitude is always just to fully throw myself back into training after illness/adversity/travel etc. and today it was a bit tough to do so. Looking forward to feeling like my normal happy self in the gym soon. 

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 ... this progression was tough, but overall I did feel strong.

B.

Every 2 for 16 minutes (8 sets):
Sets 1 - 3: 3-Pos Snatch (above knee, below knee, floor)

Sets 4 - 6: 2 Pos- Snatch (below knee, floor)

Sets 7-8: Snatch 

-3 Pos went 135#, 145#, 155# 

-2 Pos went 165#, 185#, 195#

-Snatch: 205#, 205# 

C.

AMRAP 12:

4 Bar Facing Burpees

8 Sumo DL High Pull (115/85#)

4 Bar Facing Burpees

8 Bar Muscle-ups 

-5 Rrds + 16 reps (finished 2nd set of burpees) ... the prescribed goal for this workout was 6+ rounds ... tried to finish that 6th round, but those muscle-ups were tough ... overall fun and enjoyable to get this in. 

Rest about 10 minutes then... 

D.

For time:
1-2-3-4-5 - Wall-Walks

2-4-6-8-10 Box Jump Overs (30/24") 

-4:10 

PM Workout (1500)

Overall had a decent arm pump this afternoon ... toned down the volume overall and got a nice pump. 

A.

Strict Press (deload)

75# x 5

95# x 5

115# x 5 

-Complete 

B.

Bench Press (deload) 

115# x 5

135# x 5

165# x 5 

-Complete 

C.

Seated Hammer Curls  

7 Sets: 8-12 reps 

Rest :45

-2x35# 

D.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-35#, 3x8

E.

EZ Bar Reverse Curl

3 Sets: 8-10 reps

Rest 1-2 minutes

-40#, 3x10

F.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-125# for 3x10

G.

Dips

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x10, BW

H.

Cable Rope Push-Downs

3 Sets: 8-10 reps

Rest 1-2 minutes

-3x10, 57#, 65#, 72# 

10/08/25

Snuck this in on my own this AM ... overall a rough session, but happy to be feeling relatively 'normal' after being so sick. 

A.

Back Squat (deload) 

185# x 5 

205# x 5

245# x 5 

-Complete

B.

Deadlift (deload)

205# x 5

255# x 5

305# x 5 

-Complete 

C.

FOTC 2025 Workout 1

AMRAP 20:

40 Cal Row

20 Box Step Overs (24/20”)

40 Cal Row

20 Burpee Box Jump Overs (24/20”) 

-2 Rds + 8 BBJO ... this was tough, I was attempting to get 3+ rds but it just didn't happen. Didn't feel great after all the illness ... hoping to be back together and at 100% soon ... lesson learned that I definitely need to get faster at BBJO... rough day. 

10/07/25

 Further Complete Rest ... still in recovery mode ... but definitely feeling more like my normal self ... less nauseous today and I am actually hoping to feel "normal" tomorrow and get in a little activity. 

10/04 - 06/25

"Complete Rest" ... extreme illness ... lots of nausea, fever, body aches and other symptoms ... I was supposed to take a deload week next week and this has definitely jump started the process... not ideal for anything, but life with little kids happens ... tough few days. Ultimately only had to skip 1 of my real training sessions, but I'm not too stressed about that ... I am just looking forward to feeling normal again. 

10/03/25

Technically a Complete Rest day ... but very stressful ... had a planned workout today... but had to shift it over to tomorrow given that both of my children and wife are sick... took the day off work and just tried to manage the shit show. 

10/02/25

AM Workout (0600)

Solid crossit class today, enjoyed getting this in and felt fit. 

A.

Every 2 for 18 (9 sets) of:

Sets 1-3: 3 Snatch Pulls + 3 Hang Power Snatch @ 60-65%

Sets 4-6: 2 Snatch Pulls + 2 Hang Power Snatch @ 65-70%

Sets 7-9: 1 Snatch Pull + 1 Hang Power Snatch @ 70-75% 

-Complete, no misses … this went 135-155# for triples, 155-175# for doubles and 175-185# for the singles … fun stuff, felt strong and fast. 

B.

For time:

15 Bar MU

30 Bench Press (155/105#)

15 Bar MU

-5:59 … 12/3 BMU … bench went 10/8/6/3/3 with short consistent breaks … last set of bar MU was 5 sets of 3 … my triceps were smoked on that second set of muscle-ups … fun and a bit different than I usually train, was a good time. 

Rest about 10 minutes then… 

C.

Every 4 for 24 minutes (6 sets) of:

Odd Sets: 100 Foot Double Overhead KB Carry (2x70/53#) + 400m Run

Even Sets: 75 Double-Unders + 30/24 Cal Echo Bike 

-Complete … this was solid aerobic conditioning … felt fit throughout this. 

PM Workout (1500)

Had a solid shoulder/calf workout this afternoon ... lowered the volume overall, but enjoyed getting this in and got a solid pump. 

A.

Strict Press 

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

-135# x5, 155# x3, 175# x3 

B.

Seated DB Press

3 sets: 8-10 reps

Rest 1-2 minutes 

-65#s for 3x10

C.

Plate Snow Angels

3 sets: 8-10 reps

Rest 1-2 minutes 

-2x10# for 3x10

D.

DB Upright Row

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# 

F.

Hammer Strength Shoulder Press 

7 Sets: 10-12 reps 

Rest :45 

-130# ... this was a 20# jump over last week and I felt it ... was getting 7 on some of the last sets ... tough. 

G.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes

-350#, 370#, 380#, 390#, 4x20

H.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes

-530# for 4x20