3/01/26

Further Complete Rest 

2/28/26

 Complete Rest 

2/27/26

AM Workout (0615)

26.1

For time:

20 wall-ball shots (20/14#)

18 box jump-overs (24/20”) 

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

-286 (11:59 tie break) ... finished the 3rd round of 18 box jump-overs ... this workout was overall fun and I enjoyed getting it in ... nothing too complicated about it, for me I knew I wouldn't do the wall-balls unbroken, so I had to be strategic about breaking (1 during the set of 40) and then 16-16-18-10 for 66 ... and then I can't totally remember the 2nd set of 40... it might have been 4x10 or 15-15-10... I really can't remember as I was really pushing myself and sort of in the blackout zone ... anyway, got through that and then really pushed fast to get the last 18 box jump-overs done ... fun workout, had DOMs immediately after and throughout the day... probably going to be wrecked tomorrow. 

PM Workout (1400)

Legs were still feeling this AM! But got in a solid afternoon chest/tricep pump... fun workout, low stress and lots of pump. 

A.

Bench Press

10,8,6,4 @ RPE 7-8

Rest 2 minutes

-205# x 10, 215# for the sets of 8,6 and 4 

B.

Decline Push-ups (feet elevated) 

3 x 8-12

Rest :90 

-3x12, BW

C.

DB Bench Press

10,8,6
Rest :90 

-60#s across… wanted to go heavier over the sets, but was pretty spent from the above 

D.

3 Super-Sets:

Dips x 12 

DB Flyes x10

Rest :90 

-Dips went 12, 10, 10 … 2x15# for the flyes … went light to save my bicep 

E.

EZ Bar Skull Crushers

12, 10, 8 

Rest :90 

-70# across 

F.

Cable EZ Bar Revers Grip Push Downs

12, 10, 8

Rest :90 

-35#x12, 40#x10, 45#x8 

G.

EZ Bar Cable OH Extensions 

1 drop set of 10,10,10 

-45#, 40#, 35#

H.

3 Sets:

Reverse Crunch x 15

Side Plank x :30 (each side)

Hollow-Rocks x 10 

Minimal Rest 

-Complete 

2/26/26

AM Workout (0615)

Overall a solid class this AM … some light snatches and then some aerobic work … the gym programmed a lighter session in preparation for the first Open workout tomorrow. 

A.

Every :90 for 8 sets 

Sets 1 - 4: 2 Snatches @ 55-65%

Sets 5-8: 1 Snatch @ 65-75% 

-Doubles went 135# across

-Singles went 155#, 155#, 175#, 185# 

B.

3 Sets:

On an 8:00 clock: 

AMRAP 3:

500m Row 

Max Cal Echo Bike in remaining time 

Rest :60 

AMRAP 3:

30/20 Cal Echo Bike 

Max Cal Row in remaining time 

Rest :60 

-Result =

25 cal / 510m 

20 cal / 470m

17 cal / 440m 

PM Workout (1630)

Easy 4 Mile Aerobic run 

-Didn’t time this, just went easy and enjoyed myself … probably ran somewhere between 9 and 10 minute miles. 

2/25/26

AM Workout (0615)

Overall happy about how this AM went … it was a decent class session, but I was fairly protective of my bicep … really stoked to do a pull-up and generally move (ring row, rowing, DB clea and jerk) without pain … toward the end of part B I had a little pain/tightness in my bicep when picking up the DB for the lunges… but it was very minor. Grateful this is heading in the right direction, I just want to be smart about not reinjuring or otherwise hindering my recovery. 

A.

EMOM 20 (4 sets) of:
Min 1 - 5 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Nose-to-Wall Handstand 

Min 5 - Rest 

-Complete … scaled back the total reps on the pull-ups, but I was happy here to do multiple pull-ups with zero pain on my bicep. 

B.

On a running clock:

EMOM 12 (3 sets of):

Min 1 - 15/12 Cal Row

Min 2 - 12 DB Hang Clean and Jerk (50/35#)

Min 3 - 5 Shuttle Runs (50’) 

Min 4 - 50’ DB FR Walking Lunge (2x50/35#)

straight into… 

For time:

15/12 Cal Row

12 DB Hang Clean and Jerk (50/35#)

5 Shuttle Runs (50’)

50’ DB FR Walking Lunge (2x50/35#)

-2:42 

PM Workout (1500)

Today I cut out two movements that aggrvated my bicep… one was tempo neutral grip pull-ups and the other was incline DB curls. Other than that, I was able to do my full back/biceps workout, ableit I kept the weights very light and a lot of the sets I rested closer to :45-:60, not :90. It was good to just move through this and get some blood in my arms and feel out my bicep. 

A.

Double DB Bent Over Row 

3x10

Rest :90

-2x50#

B.

Wide Grip Lat Pull-Down

3x10

Rest :90

-120#

C.

Seated Hammer Strength Row (wide, pronated)

3x10

Rest :90

-180# (90# each arm)

D.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

Rope Pull-Downs x 10 

-120# Lat PD, 40# rope PD

E.

EZ Bar Curls

3x12

Rest :90

-50#

F.

Reverse EZ Bar Spider Curls 3x12 

-30#

G.

3 Super-Sets: 

Alt DB Hammer Curls x 10

Superman Cable Curls x15 

Rest :90 

-25# HC and 15# for the cable curls

H. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10 

-Complete, 25# ball 

2/24/26

AM Workout (0615)

Was a bit nervous given this was my first crossfit session after the bicep strain... didn't push anything and slightly modified the workout, but got a solid session out of this. 

A.

Back Squat

3 sets of 10 @ ~60-65% 

Rest 2-3 minutes between sets 

-Complete, across at 275# 

B.

AMRAP 12:
15 Wall-Balls (20/14#)

10 GHD Sit-ups

5 Burpees 

-8 Rds + 5 Wall-Balls ... very consistent here ... unbroken rounds and felt good aerobically. 

PM Workout (1500)

Decent afternoon bodybuilding session... light weights and lots of reps, was fun and a decent pump. 

A.

3 Sets:

Leg Press x 12 

Leg Press Calf Raise x 20

Rest :90 

-Complete, across at 360# 

B.

3 Sets:

Close Stance Smith Machine Squats x 12 

Seated Calf Raises x12 

Rest :90

-Complete, 90# for both movements 

C.

Front Rack Step-ups x 12 (6 each leg)

Leg Extensions x 10 

Standing Calf Raises x 12 

Rest :90 

-2x53# KB to a 20" box for the step-ups, 190# for the extensions, 350# for standing calf raises 

D.

3 Sets: 

Medicine Ball Side Toss x 20 (10 each side)

Side Plank Elbow Touch x 20 (10 each side)

Leg Lifts x 20 

Minimal Rest 

-Complete, 25# Medball on the tosses