4/30/26

AM Workout (0600)

A.

Back Squat

6 sets of 2 

Rest about 2 minutes between sets 

-325# for 2 sets, 345# for 2 sets, 355#, 365# … there were some %s for these, but just went off feel… first heavy squatting since getting sick and frankly it didn’t feel great. 

B.

Every 2:30 for 6 sets (15 mins):

Odd Sets: 10 Thrusters (115#)*

Even Sets: 15 Cal Echo Bike*

*Add 2 Thrusters and 5 Cal Echo Bike each set 

-Complete … didn’t get the exact times on these … at first I thought this was going to be far too easy… but that last set of 25 cals on the bike got me… definitely the highest I’ve gotten my HR since being sick and frankly it didn’t feel great. Still a bit of flem deep in my lungs and slight bit of sickness. 

PM Workout (1645)

A.

3-5 Mile Easy Run 

-4 Mile Run ... ran about 35 minutes, just under 9 minute miles ... overall was a solid run around Coronado Island Naval Air Station ... solid weather, about 65 and sunny. Happy to move and get this in and not be totally sick. 

4/29/26

Overall had a solid workout this AM … every day I am feeling a little bit better, even if I am still slightly sick… coughed much less throughout the workout and my congestion is less overall. 

A.

Bench Press

3-2-1

3-2-1

2 sets of 8 

-Went 205#, 225#, 235# for the waves of 3-2-1 and then 2x8 at 205# … kept the weights lighter on these, there were some %s but I just went based off of feel. The benchs at this gym were SO janky… like probably the flimiest crappiest benches I’ve ever used… but anyway, got this in and enjoyed it with some lighter weights. 

B.

On a running clock:

AMRAP 5:

300 ft shuttle run (25’ increments) 

10 DB Power Cleans (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

15 DB Bench Press (2x55# DB)

Rest 2 minutes

AMRAP 5:

300 ft shuttle run (25’ increments) 

5 Devil’s Press (2x55# DB)

-Complete … don’t remember the exact reps, but go ta good sweat out of this … enjoyable / fun cardio. 

4/28/26

Still a bit sick this AM ... sinus headache/slight congestion/bit of a cough ... but overall I felt better while working today than I did yesterday... hoping any day to be back to 'normal'... happy to at least workout, even if I was battling a sinus headache the entire time.

A.
Every 2 for 16 (8 sets) of:
Snatch x 1 rep - start at about 60% and build to 80-90%

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 195#, 205# ... kept this on the much lighter side... definitely didn't feel great, but it was good to move and snatch after being so ill. 

B.

AMRAP 12:

12 Toes-to-Bar

9 Overhead Squats (115/85#)

12 Burpees

-5 Rds + 10 Toes-to-Bar ... kept a consistent about 75-80% effort on this ... the gym was packed and had a big transition from my barbell to toes-to-bar spot on the rig ... but overall still got a nice sweat/movement out of this. 

4/27/26

Today was a rough awakening back to high intensity exercise... my body really didn't feel great and was quite shocked on the second half of the metcon... I can't believe I felt so poorly just after a little over a week off... I can't imagine people that just start crossfit (or any exercise) after years / a lifetime of not working out. Anyway, at least I am happy to not be completely fatigued/congested/in pain while laying in bed all day ... got this in, didn't feel good, but at least moving in the right direction.

A.
EMOM 12 (3 sets) of:

Min 1 - Supine Overhead Plate Pullover (25# - back on a medball) x 8 reps

Min 2 - 5 Kip Swings

Min 3 - 10 Strict Stationary Dips 

Min 4 - :45 Plank 

rest 2 minutes then at 14:00... 

EMOM 5:
5 Bar Muscle-ups

-Complete

B.

Every 7 for 21 (3 sets) of:

800m Run

AMRAP 'Strict Cindy' (5 strict pull-ups, 10 push-ups, 15 air squats)

-Rounds went 4, 3, 2 + 5 pull-ups ... ROUGH ... really slowed down on that last 800... ran like a 5 minute 800 and just felt awful and coughed a lot. Looking forward to feeling back to 'normal' soon!

4/26/26

I did not feel like my typical self, but I did get some lifting/movement in... overall not a good workout, but I kept the weights really light and just got in what I could... coming off the biggest break (8 full days) I've taken since getting back into hard training in the Spring of 2025... this illness has been awful, but I think I'm past the worst of it, still had congestion/headache today, but forced some physical activity in. Glad I got this in, as it was nice to move, even if this wasn't super productive or meaningful training. 

A.

Close Grip Bench Press

10-8-6-4-4

4x10 - Face Pulls - AHAP

Rest 2 mins

-135# x10, 155# x8, 175# x 6, 185# x 4, 205# x 4 ... facepulls at 35#

B.

Strict Pull-ups: 10-8-6-6 AHAP

Behind the Neck Press 10-8-6-6 – AHAP

Rest 2 mins

-BW pull-ups, went 95# for 10 and 8 and then 105# for the sets of 6 

C.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 each DB Row

Rest 90

-70#

D.

3x8-12 close to failure.

Machine Incline Bench

Lat Pull Down

Rest 90

-45# each arm incline bench and 160# for lat pull-downs

E.

3x8-12 close to failure.

Machine Shoulder Press

Machine Row

Rest 90

-45# each arm for the shoulder press and 90# each arm for the row 

F.

Every 2 for 6 (3 sets) of:

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

-Complete ... way harder than this typically is... not a great feeling. 

4/25/26

Further Complete Rest ... still sick. 

4/24/26

 Further Complete Rest ... still sick... slightly less fatigued today... hoping for a bit more of a 'normal' feeling tomorrow... this has been a long and difficult illness ... this is the 7th day off I've taken... this has been the longest I've gone without exercise in a long time... probably November when I had some some type of bacterial infection in my throat. 

4/23/26

 Further Complete Rest ... I was REALLY hoping to wake up feeling better today... but this illness is just slogging on. Awful. 

4/22/26

 Further Complete Rest ... still sick as hell ... terrible headache/fatigue today. 

4/21/26

Complete Rest ... I was really hoping to feel better today... but still feeling completely awful (terrible sinus headache, constant congestion/runny nose, fatigue). 

4/19 & 4/20/26

 Complete Rest ... wanted to get some workouts in this weekend... but I finally caught the illness that my family had been dealing with this last week... I was pretty ill these last few days, definitely couldn't workout at all. 

4/18/26

Complete Rest

4/17/26

Had an overall decent workout today … Got in parts A-D on my own and then got the class in (E and F). I woke up this morning a bit sick and I probably shouldn’t have done this workout… my family has been sick for the last week and I was hoping I wouldn’t get the illness, but I think it has finally caught up with me. I had a PM session planned, but just called it and I am going to let my body rest/recover. 

A.

5 Sets
2 Power Clean and Push Jerk @65-70% 1RM Clean and Jerk (195-210#)
*Rest as needed between sets.

-195# across, went EMOM

B.

5 Sets
2 Clean and Jerk @73-75% 1RM Clean and Jerk (220-225#)
*Rest as needed between sets.

-225# across, went every :90

C.

5 Sets
2 Power Snatch @65-70% 1RM Snatch (165-180#)
*Rest as needed between sets.

-165# across, went EMOM

D.

5 Sets
2 Snatch @73-75% 1RM Snatch (185-190#)
*Rest as needed between sets.

-185# across, went every :90

E.

For total reps:

Max Strict Press at 65% 1 of 1 RM (135#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 55% 1 of 1 RM (115#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 45% 1 of 1 RM (95#) 

straight into… 

Max Push-Press (at same weight)

-Complete … don’t remember the exact reps on this, but got a lot of intensity out of it.

F. 

Every 8 for 24 (3 sets) of:

500m Row

200’ Farmer Carry (50/35#) 

100’ Sand Bag Bearhug Carry (150/100#) 

500m Row

-Complete … sets went 5:13, 5:12, 5:32 

4/16/26

 Easy Aerobic Run 

-Complete ... ran between 4 and 5 miles ... untimed ... it was extremely hot today, but I gave it a go anyway and I felt fine for the first ~3 miles, but I really started dragging toward the end and just stopped and walked somewhere around 4.5 miles. This was supposed to be a recovery run, but definitely a bit higher RPE for me given the heat. Still enjoyed getting this in. 

4/15/16

AM Workout (0615)

Really fun crossfit class this AM ... fun stuff. 

A.

On a 16:00 clock: 

EMOM 12:

4 Ring Muscle-ups 

straight into...

EMOM 4:

8 Strict Pull-ups

-Complete ... felt solid on the muscle-ups and the pull-ups, this was a fun workout. 

B.

Every :90 for 12 (4 sets of): 

Station 1: 10 Line Facing Burpees*

Station 2: 10 Thrusters (95/65#)*

*Add 1 rep each movement, each round

-Complete ... wasn't getting the times on these rounds, just went as hard as I could and enjoyed getting this in. 

PM Workout (1500)

Had immense life stress going on this afternoon... really cut the volume/intensity down and just got in an easier workout ... had zero focus or ability to push and kept things light and easy. 

A.

Bench Press

3x10 

Rest 2 minutes

-185# across 

B.

Close Grip Bench Press

3x10 

3 way raise

3x10

Rest 2 minutes

-135# and 2x5# for the raises 

C.

3x6-8, 4 second eccentric 

BB Skull Crushers

BB Curls

Rest :90

-70# EZ bar across 

D.

3x6-8, 4 second eccentric 

ALT DB Hammer Curls

DB Skull Crushers

Rest :90

-2x25# across 

E.

3x15, giant set

BB Preacher Curls - squeeze

for one count at top

Tricep Push Downs - squeeze

for one at bottom

Rest 1 min 

-50# curls, 60# push-downs

4/14/26

AM Workout (0545)

Solid AM conditioning session... got in part A and then the class workout (B and C). Great way to start the day, the weather is finally improving in DC and it was nice to run outside. 

A.

For time:
50 Wall Ball (20/14)
10 Rope Climbs (15’)
50 Wall Ball (20/14)

-6:10 ... unbroken WB in 1:38ish and the rope climbs took about 3 minutes ... then went 30/20 on the second set ... overall a fun workout and good rope climb work. 

B.

AMRAP 25:

400m Run

25 KBS (53/35#) 

25 Toes-to-Bar 

-5 Rds + 400m Run 

C.

16 KB Step-ups (8 per leg to 20” Box) 

Rest 1-2 mins 

-Complete, 2x35# KB

PM Workout (1430)

Had a solid afternoon session ... enjoyed getting this in. 

A.

Tempo Front Squat (4 second lower)

4x6 

-135#, 165#, 185#, 205# ... belt on for 205#

B.

3x6 each leg - Reverse Back Rack Lunge (135+)

3x12 Romanian Deadlift (2x50+)

Rest 2 minutes

-165# lunges, 2x70# DB for RDLs

C.

3x8-12 close to failure.(205+)

Hamstring Curls

Leg Extensions

Rest 2 minutes

-215# for the curls, 225# for the extensions 

D.

3x8-12 close to failure.

Hip Abductors and Adductors (220+)

Standing Bent-Knee Calf Iso-Hold x :60 (each side) 

Rest 2 minutes 

-250# for the hip work 

E.

For Time:
1000m Row
- Rest 3 mins -
8x250m Row
- 30 sec rest after each row  -
1000m Row 

-Complete ... didn't get the total time here, but rowed about a 1:39/500m pace on the first 1000 and then tried to keep 1:36-1:39 for all of the 250s ... slowed a bit on that last 1000 and kept it around 1:45 ... solid aerobic work on the rower.