11/02/26

AM Workout (0500)

A.

4 RFT:

20/14 Cal Echo Bike

20 Alternating DB Snatch (50/35#)

8 Bar Muscle-ups 

B.

Every :90 for 12:00 

Push-Jerk x 2 reps 

C.

40 Burpee Box Jump Overs (24/20”)

30 DB Box Step Overs (2x50/35# to 24/20”)

20 Burpee Box Jump Overs (24/20”)

10 DB Box Step Overs (2x50/35# to 24/20”)

D.

GHDs? 

PM Workout (TBD)

A.

Hang Snatch from Below the Knee

4 sets x 4 reps @ 75% (175#) 

75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weights!

B.

Back Squat

3 sets x 4 reps @ 75% (325#) 

75% of your one rep max back squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

C.

Hang Pull Snatch Below the Knee

2 sets x 4 reps @ 100% (230#) 

100% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90%. This will ensure you are warm enough for your working weight!

D.

Dumbbell Shoulder Press

4 sets x 10 reps

Perform the same weight for each set.

E. 

Barbell Bicep Curl

3 sets x 10 reps

Perform as a circuit with chin ups. Rest 1:30 between sets.

Chin Ups

3 sets x 10 reps

11/01/26

 Complete Rest 

10/31/26

Did a team (M/F) competition today (“The Ship” in Honolulu) … we were in the master’s category … I was NOT planning on doing this and had just trained 5 days in a row … my parnter was a bit older and really just doing this for fun, we had a great time and gave our best … I was planning on keeping today as some easy bodybuilding, but this was fun to get in and a low/stress fun way to spend the day with great people. Took 5th place of 15 masters teams, which was fun. 

Floater Event (0730)

AMRAP 6:

9 Partner Deadlifts (385#)

9 Synchro Toes-to-Bar 

-6th place / 70 reps ... we had a few misses for lack of syncrho on the toes-to-bar, which was frusturating, but overall we did what we could … T2B are my partner’s biggest weakness and we just stuck to her pace, kept 5/4 the entire time until the last set where we went to failure. 

Event 1 and 2 (0850)

Event 1 

2-2-2-3 Intervals @ 1 Min Rest

21 Pull-ups + 21 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

15 Pull-ups + 15 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

9 Pull-ups + 9 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

9 Pull-ups + 9 Thrusters (95/65#) - each partner completes both movements before doing max BBJO at 30” 

-6th place … don’t remember the exact BBJO, but we got 6th place

Event 2 (Immedietly after Event 1)

EMOM 8 (first 4 min women, second 4 min men) 

1 Squat Clean, cannot go down in weight, for total weight across 4 sets 

-I went 255#, 270#, 270#, 295# for a total of 1090 … took 1st place in the event overall. The scores were only against each gendered category and scored as its own event … my partner got 10th in this event. 

Event 3 (1230)

For time (split any way)

160 Double-Unders 

80 Wall-Balls (20/14#)

40 Cal Row

120 Double-Unders

60 Wall-Balls (20/14#)

30 Cal Row 

-2nd place - 10:54 … first place was only 2 seconds ahead of us, which was frusturating. 

This was our plan: 

110ish DU - Doug 

50 DU - Rachel 

60 WB - Doug 

20 WB - Rachel 

40 cal row - Doug 

Max DU - Rachel 

Remaining DU - Doug 

15ish WB - Rachel 

Remaining WB and Row - Doug 

We did this plan except one deviatation, where we had one extra wall-ball transition during the set of 60 … it might have cost us the win, but maybe not … I think overall I needed that little break from the WB to the final row and might have gone slower without the break? Who knows, sucks to not win an event by 2 seconds! 

Event 4 (final - only top 5 teams) (1430) 

For time: 

3-5-7-9-11

Bar Muscle-ups (synchro to top of partner’s snatch) 

Snatch (135/95#) (synchro to top of partner’s bar MU) 

-We went into this in 5th place overall … took 5th of 5 … my partner unfortunately couldn’t do bar MU, so we didn’t get past the round of 3 … but I did my 3 while she snatched. 

10/30/26

A.

AMRAP 2: 

12 C2B Pull-ups

12 Shoulder-to-Overhead (115/85#)

Rest 2:00 

AMRAP 2: 

9 C2B Pull-ups

9 Shoulder-to-Overhead (115/85#)

Rest 2:00 

AMRAP 2: 

6 C2B Pull-ups

6 Shoulder-to-Overhead (115/85#)

AMRAP 2: 

3 C2B Pull-ups

3 Shoulder-to-Overhead (115/85#)

-Result = 

2 + 15

2 + 13

3 + 6

5 + 3 

Overall this was REALLY tough ... tore my hands a bit and just felt heavy on the C2B ... all sets unbroken across, but I felt like I wasn't moving super fast through this. I think this was 187 reps total... 90+ C2B ... which is a lot, so maybe I shouldn't be so hard on myself. Anyway, this was tough and my body is feeling beat from this week's training. 

B.

On a 12:00 Clock:

Push-Press

3-3-3-3-3 

-115#, 165#, 195#, 215# ... only got in 4 sets ... didn't really push the loading much. 

C.

Death by Sandbag to Shoulder + Burpees

EMOM: 

3 Sandbag to Shoulder (150/100#) + 1 Burpees (add 1 burpee per min)

-Result = 8 Rounds +.6 Burpees (capped at 6 of round 9) 

10/29/26

AM Workout (0500) 

A. 

EMOM 30

1. 6 Shuttle Runs (50')

2. :45 of Burpees 

3. 6 Shuttle Runs (50')

4. :45 of Max Calorie Echo Bike

5, 6 Shuttle Runs (50')

6. :45 of Max Farmers Carry (2x53/35# KB) 

7. 6 Shuttle Runs (50')

8. :40 of Max DB Front Rack Walking Lunge (2x53/35# KB) 

9. 6 Shuttle Runs (50')

10. :45 of Strict HSPU 

-Complete ... don't remember the reps, just flowed through this ... solid aerobic conditioning and good work on my shuttle runs... haven't been training these much at all since moving to Hawaii, but I do feel fit otherwise and I felt fit and relatively fast on these today. Definitely looking to train these more as we get closer to the crossfit season. 

B. 

Every 2 for 12 (6 sets) of: 

‘12 Rep Durante Core’ (12 hollow-rocks, 12 v-ups, 12 tuck-ups, :12 hollow hold) 

-Complete ... this was TOUGH ... given I finally got to 10 sets of this last week, I am restarting at 6 sets but with 12 reps of each movement ... I got through this fairly well, but I didn't get to the last :12 hollow hold ... will attempt again next week at this rep scheme. 

PM Workout (1500)

Solid afternoon session... felt great back squatting. 

A.

Back Squat

10, 8, 5, 3 

-225# x 10, 315# x 8, 365# x 5, 385# x 3

B.

Back Squat 

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

-315# x 10 + 225# x 12 

C.

RDL

10,8,5,3 

-135# x 10, 225# x 8, 275# x 5, 325# x 3

B.

RDL

Max reps at today’s set of 8 

Rest :60

Max reps at 70% of today’s set of 8

-225# x 8 + 155# x 12 

C.

Single Arm DB Bulgarian SS (weight on side of elevated foot)

8 Heavy Reps + Max BW Reps - R 

8 Heavy Reps + Max BW Reps - L

-70# for 8 + 10 each leg 

D.

Neutral Grip Strict Pull-up

10,10, Max 

Single-Arm Bent-Over DB Lateral Raise 

3x10/side

-Complete, 12 reps on ME set ... 10# DB for lateral raises 

10/28/26

A.

For time:

30/24 Cal Row

12 Power Snatch (135/95#)

30/24 Cal Row

12 Overhead Squats (135/95#)

30/24 Cal Row

12 Squat Snatch (135/95#)

-7:25 ... singles on all the snatches and UB OHS ... overall tried to push the row from start to finish and hit quick singles throughout, overall happy with how this went. 

B.

Every :90 for 15:00 (10 sets):

1 Squat Snatch, building to a heavy single

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets ... this was really fun ... did this without weightlifting shoes on and overall felt good. Happy to be hitting 225# in metcon shoes and after a tough workout like part A. 

C.

Every 2 for 16 (8 sets) of:

40' HSW (2x20' segments)

-Complete ... this was good practice, really just tried to focus on technique, positions and being comfortable.