8/24/26

AM Workout (0500)

A.

27 Cal Row

27 Thrusters (95/65#)

21 Cal Row

21 Thrusters (95/65#)

15 Cal Row

15 Thrusters (95/65#)

9 Calorie Row

9 Thrusters (95/65#)

B.

Push-Press 

Every 2:00 for 12:00 

5-5-5-3-3-3 

PM Workout (TBD)

A.

3 Sets:

Lunge Position Lateral Banded Rotations x 15 reps

Medball Explosive Lateral Scoop Throw x 10 reps  

Med Ball Seated Throws x 10 reps

B.

Slight Incline DB Bench

12-10-8

C.

CGBP 

5x4

Band Assisted Push-ups

5x10

D.

Dips

15,12,8

E.

3 Sets:

DB Lateral Raise x 12

Barbell Front Raise x Max @ 45#

Incline Bench Rear Delt Fly 

8/23/26

 Complete Rest 

8/22/26

I was going to try to get some crossfit in this AM, but I hurt my wrist from a fall hiking yesterday... I don't think it is too serious (i.e. not broken), but definitely was in a bit of pain yesterday and still was today. Got a solid pump instead ... overall enjoyed getting this in. 

A.

Contralateral Dead Bugs - 3 x :60

DB RDL - 3 x 10 

Straight Arm Pull Down -  3 x 10

-Complete ... light warm-up

B.

Deadlift - 6x4 

One Arm DB Row 6x8

-405# deadlifts and 80# rows across `    

C.

Heel Elevated BSS - 4x6

Supine Pull-up w/ physio Ball Adduction Iso-Hold 4 x max 

-2x50# for the BSS and 20# ball for around :30 each set 

D.

Calf Iso-Hold - Dorsiflexion - 3 x :30

Standing Calf Raises w/ DBs - 3 x 15

-Complete, 2x50# DB for CR

E.

Hammer Curls - 4 x10

Seated Incline Curls - 4 x10

-2x35# HC and 2x15# incline curls

F.

Two Handed KB Skull Crushers  - 4x10

Banded Tricep Extensions - 4x20

-2x26# KB and 1 red band 

8/21/26

Did the class (A-C) and then added in some accessory work, got a nice pump. 

A.

3 RFT:

20 Toes-to-Bar

10 Squat Cleans (185/135#)

-7:41 ... TTB went UB then 15/5 with a short break on the other two sets ... cleans were quick singles ... fun / very crossfity workout.

B.

EMOM 12:

Clean and Jerk x 1 rep 

-135# x 3 sets, 185# x 3 sets, 215# x 3 sets, 235# x 3 sets 

C.

AMRAP 6:

Unbroken Push-ups
1,2,3,4 etc… 

-Finished the round of 14 and called it with about :30 left 

D.

Farmer's Carry DB Lunge (2x50#) - 14 steps 

Bench Adduction 3x6/leg

-Complete

E.

Seated DB Press - 4x10

Rest 1-2 minutes

-2x50# across 

F.

DB Floor Press - 4x10

Barbell Bicep Curls 4 x 10

-2x50# FP and 75# curls 

G.

KB Forearm Curl - 3x30 

-13#, 18#, 18# ... never done these before, but definitely got a forearm pump 

8/20/26

A.

Every 10:00 for 30:00 (3 sets) of:

100 Double-Unders

40 Wall-Balls (20/14#)

30 Box Jumps (24/20”)

100m Farmer’s Carry (2x70# KB)

-Complete ... didn't get the exact times, but I believe each set was around 4:30-:45 ... solid aerobic crossfit conditioning. 

8/19/26

AM Workout (0500)

Body is still a little sore from the weekend, but overall I felt good and consistent throughout this workout. Lots of good handstand work, so wanted to get this in.  

A.

For time:
1 Mile Run 

15 Wall-Walks 

400m Run

10 Wall-Walks 

-14:27 

B.

Every 2:00 for 8:00 (4 sets) of:

1 Max Set of Strict HSPU 

-13, 10, 9, 7 

C.

For time:

200/100 Cal Row

1:00 on / 1:00 off 

-Complete ... went 33 / 28 / 28 / 27 / 26 / 26 / 25 / 25 ... fun aerobic conditioning, felt good.  

PM Workout (1500)

Short, but good, upper body pushing workout this afternoon. Enjoyed getting this in. 

A.

Ipsilateral Dead Bugs - 3 x :60

Pillar to Plank Press Up - 3 x 10

Lateral Med Ball Throw - 3x10

-Complete

B.

CGBP - 6 x 5

-185#, 195#, 205#, 195#, 185#, 185# 

C.

DB Bench Press - 4 x 6

Seated DB Lateral Raise - 4 x 10 

-65#, 75#, 80#, 80# for DB Press / 10#, x15# for side raises 

D.

Dips - 10,10, Max, Max 

-Complete at BW ... but this went 4x8 across... didn't have anything here, haven't been training dips recently and felt smoked by this point. 

8/18/26

A.

Easy Aerobic C2 Bike 

On a 60:00 clock:

Every 4:00 for 32:00 (8 sets):

Odd sets: :60 Bent-Knee Calf Iso Hold (:30 R / :30 L)

Even sets: :60 Plank

For the remaining 28 minutes, just ride easy. 

-Complete ... biked the 60 minutes and got a very easy aerobic sweat. This was restorative in nature and much needed given my body is fairly smashed from the volume/intensity of Sunday. 

8/17/26

 Complete Rest 

8/16/26

 Event 2 (1100)

2 RFT:

30/25 Cal Row

30 KBS (70/53#)

-5:28 (event win) … went unbroken on this and took the event ... I went out very hard on the first row and got 10 KBS before anyone else was even off the rower… this helped me a lot and despite slowing down on my second row, got all KBS unbroken. Fun and suprisingly hard workout. 

Event 3 (1300)

5 Minutes to Establish:

1 Snatch + 1 OHS 

-230# (event win) … warmed up to 195# and then opened at 205#, it felt easy so I went up to 230# … subsequently loaded the bar to 240#, but I could see the other guys in my age group were not getting above 220#, so I just relaxed and took the W. 

Event 4 (1500)

600m Run (out and back) 

-I didn’t get the exact time, but I did win this event as well. Another guy had the lead for about 400ish meters and I was right behind him for the first 400. Then another guy tried to pass both of us and I just took off and smoked both of them. It was nice to race and run hard… this really reminded me of my high school track / XC days … always enjoyed those sports and this event was a really good way to tap into that part of myself. 

Event 5 (1645)

For Time (8 minute cap): 

21-15-9

Deadlifts (225#, 275#, 325#) 

5-4-3 

Handstand Complex (1 Wall-Walk + 1 Strict Wall-Facing HSPU on the round of 5, 2 Strict HSPU on the set of 4 and 3 Strict HSPU on the set of 3) 

-Cap + 3 Strict HSPU … made some mistakes here and got no repped on a wall-walk for not touching the forward line with both hands prior to my feet/chest hitting the floor and had to do an extra wall-walk… this really took it out of me and I actually failed a HSPU during one of these sets of 3… resulting in yet another wall-walk to finish that set of 3… rough mistakes that made me take 4th in the event. I got my ass handed to me by this event, but I don’t really train wall-facing HSPU and I was smoke by all the events by the time I got here. 

With a 2,1,1,1,4 (out of 5 men) I took the overall victory for this competition. Our age group was supposed to have 7 men, but two men couldn't make it due to the hurricane. I was happy to win this comp and get to meet some people from the Hawaiian  crossfit scene. Fun day. 

8/15/26

 'The Slam 2026' 

Event 1 (8:40 pm) 

A.

For time (20:00 cap) 

150 Double-Unders 

25 Toes-to-Bar

25 Thrusters (75/55#)

25 C2B Pull-ups

25 Thrusters (75/55#)

50 Box Jump Overs (24/20”) w/ step down 

25 Toes-to-Bar

25 Thrusters (75/55#)

25 C2B Pull-ups

25 Thrusters (75/55#)

150 Double-Unders 

-Finished 18 of the 25 last set of thrusters (Cap + 157 reps) ... ROUGH ... this was done in a very hot/steamy gym right before a hurricane was getting close to Oahu... this was the most hot/humid temperature I've experienced while working out in a very long time... I thought this score was going to be much worse, but I ended up getting 2nd in my age group. When I practiced this workout a few weeks ago I got into 60 double-unders... I gassed out really hard during the BJO and generally just went super slow during that second half... this is a very tough workout and a solid aerobic crossfit test. I was a bit mentally defeated after this one... I have been out of my routine and the stress of moving / new job etc. has been a lot... but this was a Saturday night event and I know there will be more events tomorrow.