Thursday, August 8, 2019
8/8/19
AM Workout (0630)
The workout this morning was amazing... accomplished one of my life-long goals today. 20 unbroken ring muscle-ups! I think the upper body pressing program I did between march-june has really helped me build some capacity on gymnastics. Great to see this pay off. The last time I tested a max set of ring muscle-ups was December 16 2017. I hit 18 reps then. Really stoked to hit this, for a long time this seemed totally impossible. I remember back in 2012 when I was really trying to get to 10 unbroken reps and it seemed impossible. I am very grateful to be pain-free and able to push myself, that is what crossfit is all about to me.
A.
For time:
30 Ring Muscle-ups*
*Must do an unbroken set to begin that is also a score for the workout
-Result =
20 Unbroken (PR by 2 reps) / 4:30 total time (remaining 10 reps went 3/3/2/1/1) with a failure on the last single I did, had to attempt another rep
B.
6 Mile Run
-About 53 minutes total running, clock an 8:55 pace for this
C.
ROMWOD
-Complete
PM Workout (1715)
Traveled down to New Orleans today for a case tomorrow... knocked out a quick pump in the hotel gym for fun. Put it together on the spot, got a decent pump.
A.
Seated DB Shoulder Press
10x10
Rest :90
-Sets 1-4 were with 2 x 50#, set 5 was with 2 x 45#, sets 6-10 were with 2 x 40# ... this smoked my shoulders completely ... forgot how difficult this was... my shoulders completely gassed out and I had to drop down the weights.
B.
10 Super-Sets:
Wide-Grip Tricep Push-downs x 10 reps
DB Curls x 10 reps
Rest :90
-Complete ... can't remember the weights for push-downs, curls went 2 x 25# ... no missed reps, might have been able to go heavier, but got a thick pump
C.
3 Sets:
DB Tricep Extensions x 15 reps
Rope Cable Curls x 15 reps
Rest :60
-Complete ... 2 x 20# for the extensions, don't remember the weight on the curls
D.
In as few sets as possible, start at 50# and drop 5# every time you reach failure:
100 Tricep Rope Push-Downs
-Complete. I think I was down to 15# for the last 15 reps ... massive pump ... always a fun/old-school finisher.
The workout this morning was amazing... accomplished one of my life-long goals today. 20 unbroken ring muscle-ups! I think the upper body pressing program I did between march-june has really helped me build some capacity on gymnastics. Great to see this pay off. The last time I tested a max set of ring muscle-ups was December 16 2017. I hit 18 reps then. Really stoked to hit this, for a long time this seemed totally impossible. I remember back in 2012 when I was really trying to get to 10 unbroken reps and it seemed impossible. I am very grateful to be pain-free and able to push myself, that is what crossfit is all about to me.
A.
For time:
30 Ring Muscle-ups*
*Must do an unbroken set to begin that is also a score for the workout
-Result =
20 Unbroken (PR by 2 reps) / 4:30 total time (remaining 10 reps went 3/3/2/1/1) with a failure on the last single I did, had to attempt another rep
B.
6 Mile Run
-About 53 minutes total running, clock an 8:55 pace for this
C.
ROMWOD
-Complete
PM Workout (1715)
Traveled down to New Orleans today for a case tomorrow... knocked out a quick pump in the hotel gym for fun. Put it together on the spot, got a decent pump.
A.
Seated DB Shoulder Press
10x10
Rest :90
-Sets 1-4 were with 2 x 50#, set 5 was with 2 x 45#, sets 6-10 were with 2 x 40# ... this smoked my shoulders completely ... forgot how difficult this was... my shoulders completely gassed out and I had to drop down the weights.
B.
10 Super-Sets:
Wide-Grip Tricep Push-downs x 10 reps
DB Curls x 10 reps
Rest :90
-Complete ... can't remember the weights for push-downs, curls went 2 x 25# ... no missed reps, might have been able to go heavier, but got a thick pump
C.
3 Sets:
DB Tricep Extensions x 15 reps
Rope Cable Curls x 15 reps
Rest :60
-Complete ... 2 x 20# for the extensions, don't remember the weight on the curls
D.
In as few sets as possible, start at 50# and drop 5# every time you reach failure:
100 Tricep Rope Push-Downs
-Complete. I think I was down to 15# for the last 15 reps ... massive pump ... always a fun/old-school finisher.
Tuesday, August 6, 2019
Monday, August 5, 2019
8/6/19
This morning was a decent workout ... overall not too taxing, part C was a tough workout... 'Ringer 2' was really tough for me ... definitely an area where I need to be increase my capacity.
A.
Power Snatch
6 sets x 3 reps @ 70-75% (185-195#)
70-75% of your one rep max snatch.
-Complete, went 75% (195#) across
B.
Power Clean + Power Jerk
6 sets x 3 reps @ 70-75% (225-245#)
70-75% of your one rep max clean and jerk.
-Complete, but went 65% (205#) across ... went a bit lighter due to hesitation over injury. This is the most loading I've put in my front rack since re-injuring myself... didn't push the loading because I didn't want to fuck around with it. Overall happy that I got through this and looking forward to being back to full speed training again soon.
C.
'Ringer 1'
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7♀ / 6♂ minutes
When the clock reaches 8:00 for women, 7:00 for men, begin...
'Ringer 2'
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes
-Ringer 1 = 5:24
-Ringer 2 = Cap + 5 reps
D.
3 Mile Run
-Complete ... ran about 27, around 9 minute miles ... took this nice and easy ... didn't feel too bad after the above crossfit stuff.
A.
Power Snatch
6 sets x 3 reps @ 70-75% (185-195#)
70-75% of your one rep max snatch.
-Complete, went 75% (195#) across
B.
Power Clean + Power Jerk
6 sets x 3 reps @ 70-75% (225-245#)
70-75% of your one rep max clean and jerk.
-Complete, but went 65% (205#) across ... went a bit lighter due to hesitation over injury. This is the most loading I've put in my front rack since re-injuring myself... didn't push the loading because I didn't want to fuck around with it. Overall happy that I got through this and looking forward to being back to full speed training again soon.
C.
'Ringer 1'
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7♀ / 6♂ minutes
When the clock reaches 8:00 for women, 7:00 for men, begin...
'Ringer 2'
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes
-Ringer 1 = 5:24
-Ringer 2 = Cap + 5 reps
D.
3 Mile Run
-Complete ... ran about 27, around 9 minute miles ... took this nice and easy ... didn't feel too bad after the above crossfit stuff.
Sunday, August 4, 2019
8/5/19
This morning was a decent workout ... currently traveling for work ... at Camp Lejeune, NC. A couple of the gyms here are closed due to the hurricane from last year... I assume this is why the gym was a total cluster fuck this morning. Went about 0545 until 0715 ... it was a shit-show, but surprisingly was able to get in everything I wanted to. Overall got a big pump out of this... I was a bit bummed by how weak I felt on the bench... but apparently cutting weight and running a shit-ton is not great for upper body strength ... not a huge deal right now, as my focus is on the marathon, but it is always lame to not hit weights you were hoping to. Looking forward to some CrossFit / running over the next week.
A.
Face Pulls
2 sets x 10-15 reps @ 50-75%
-Complete
-Complete
B.
Bench Press
4 sets x 8 reps
Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.
-185#, 185#, 195#, 195# ... was hoping to get over 205#, but called it at that last set of 195#
-185#, 185#, 195#, 195# ... was hoping to get over 205#, but called it at that last set of 195#
C.
Bench Press
3 sets x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
-175# x 10, 165# x 10, 165# x 9 ... felt pretty bad here, was really hoping to get some more weight on the bar, but I was smoked from part B.
-175# x 10, 165# x 10, 165# x 9 ... felt pretty bad here, was really hoping to get some more weight on the bar, but I was smoked from part B.
D.
Wide Grip Bench
3 sets x 10-12 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-3 x 12 at 135# ... I was smoked here, probably could have done more, but just moved through this quickly with a short rest interval (:90).
-3 x 12 at 135# ... I was smoked here, probably could have done more, but just moved through this quickly with a short rest interval (:90).
E.
DB Skull Crushers
3 sets x 12-15 reps
-Complete, 3 x 15 with 2 x 30# DB
-Complete, 3 x 15 with 2 x 30# DB
F.
Incline DB Flyes
3 x 8-12 reps
-Complete, 2 x 30# DB for Flyes for 3 x 10
G.
3 Sets:Tricep Rope Push-Downs x 20 reps (30#)
Rest :60
-Complete
H.
3 Sets:
Tricep Rope Overhead Extensions x 15 reps (20#)
Rest :60
-Complete
Dumbbell Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-Complete, 2 x 30# for 3 x 12
-Complete, 2 x 30# for 3 x 12
J.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-Complete, 2 x 20# for 3 x 12
-Complete, 2 x 20# for 3 x 12
Saturday, August 3, 2019
8/4/19
7 Mile Run
-62 minutes ... just under a 9 minute pace, about 8:50 ... overall enjoyed this run a lot ... had a good time. Ran at 8 am on a very hot summer morning ... 78 degrees with 75% humidity ... I would take the elevation in Idaho over this humidity ... but got through it ... solid training run. Looking forward to some more lifting/crossfit this week.
-62 minutes ... just under a 9 minute pace, about 8:50 ... overall enjoyed this run a lot ... had a good time. Ran at 8 am on a very hot summer morning ... 78 degrees with 75% humidity ... I would take the elevation in Idaho over this humidity ... but got through it ... solid training run. Looking forward to some more lifting/crossfit this week.
8/3/19
Today was an okay workout ... really happy with the first part, was really fun. The gym started filling up with a giant class and had to cut the session short. Constantly frustrated in the tiny gym we are in, looking forward to a new gym when we move next summer... but overall still happy to at least get a workout in, even if I had to cut it short.
A.
'2019 Crossfit Games Event 1' (20:00 cap)
4 RFT:
400m Run
3 Legless RC (15')
7 Snatches (185/130#)
Rest 20 minutes then...
B.
'2019 Crossfit Games Event 2' (10:00 cap)
For time:
800m Row
66 KB Jerks (2 x 16/12 KG)
132 ft Handstand Walk
-Cap + 8 reps (finished in a time of 22:38 ... my place at the time-cap would have been 58th of 143 men at the CF games) ... overall happy with this; hadn't done a legless rope climb in months (possibly over a year?) but they were still there. Didn't miss any rope climbs or snatches on this. With a little focused training / not coming right off of cross country camp, I could definitely get within the time cap.
-Finished the 66 KB Jerks in 5:00 ... the class had taken up literally every inch of the gym... had to shut it down, no place to handstand walk at all... will re-do this workout in the near future as it looks very fun.
A.
'2019 Crossfit Games Event 1' (20:00 cap)
4 RFT:
400m Run
3 Legless RC (15')
7 Snatches (185/130#)
Rest 20 minutes then...
B.
'2019 Crossfit Games Event 2' (10:00 cap)
For time:
800m Row
66 KB Jerks (2 x 16/12 KG)
132 ft Handstand Walk
-Cap + 8 reps (finished in a time of 22:38 ... my place at the time-cap would have been 58th of 143 men at the CF games) ... overall happy with this; hadn't done a legless rope climb in months (possibly over a year?) but they were still there. Didn't miss any rope climbs or snatches on this. With a little focused training / not coming right off of cross country camp, I could definitely get within the time cap.
-Finished the 66 KB Jerks in 5:00 ... the class had taken up literally every inch of the gym... had to shut it down, no place to handstand walk at all... will re-do this workout in the near future as it looks very fun.
8/1 & 8/2
Further Complete Rest ... travel got all messed up coming back on Wednesday... spilled into Thursday. I considered training on Friday, but had to be in court and then had an extremely packed day... I haven't taken three full days off in a very long time, probably good for my body, especially after the super high volume running and fucked up travel / not sleeping consistently for over 24 hours.
Wednesday, July 31, 2019
7/30/19
AM Workout (0800)
Ran 4.66 miles in about 35 minutes ... this was the fastest I've ran in a while. Great run, a couple miles of flat trails/roads and then a steep incline into a downhill and flat portion. 'Adams Gulch' in Ketchum, ID. Great run, one of my all-time faves. Enjoyed every part of this and felt fit a light on my feet.
PM Workout (1615)
Ran 6 Miles in 51 minutes ... rolling hills on a hot summer afternoon. Really enjoyed this run, was the last session while I'm here in Sun Valley. Great day, great people, amazing way to spend a summer afternoon.
Ran 4.66 miles in about 35 minutes ... this was the fastest I've ran in a while. Great run, a couple miles of flat trails/roads and then a steep incline into a downhill and flat portion. 'Adams Gulch' in Ketchum, ID. Great run, one of my all-time faves. Enjoyed every part of this and felt fit a light on my feet.
PM Workout (1615)
Ran 6 Miles in 51 minutes ... rolling hills on a hot summer afternoon. Really enjoyed this run, was the last session while I'm here in Sun Valley. Great day, great people, amazing way to spend a summer afternoon.
Monday, July 29, 2019
7/29/19
7 mile run ... my favorite run we do at this camp. Ended up being a total run time of 1:10, but we ended up running extra, was about 7.75 miles. This is one of my favorite runs ever. Really pushed the pace in contrast to the slower marathon training I’ve been doing. Enjoyed every second of this run. Felt fit, looking forward to more marathon training in the near future.
7/28/19
AM workout (0800)
4.5 miles of rolling hills ... total running time of about 40 minutes ... kept the pace very relaxed.
PM workout (1630)
Hot afternoon, about 80 without any cloud cover. Today’s PM session was hill intervals for 2-4 sets... knocked out all 8. Felt surprisingly good on these ... although had a bit of a cough afterward. Enjoyed myself, great way to spend an afternoon.
10 minute easy jog warm up
4 sets of:
75m hill run
Easy jog down 75m
150m hill run
Easy jog down 150m
10 minute easy jog cool down
-Complete ... didn’t time the intervals at all, just went for intensity. Fun workout on a ski slope.
4.5 miles of rolling hills ... total running time of about 40 minutes ... kept the pace very relaxed.
PM workout (1630)
Hot afternoon, about 80 without any cloud cover. Today’s PM session was hill intervals for 2-4 sets... knocked out all 8. Felt surprisingly good on these ... although had a bit of a cough afterward. Enjoyed myself, great way to spend an afternoon.
10 minute easy jog warm up
4 sets of:
75m hill run
Easy jog down 75m
150m hill run
Easy jog down 150m
10 minute easy jog cool down
-Complete ... didn’t time the intervals at all, just went for intensity. Fun workout on a ski slope.
Saturday, July 27, 2019
7/27/19
AM Workout (0700)
Got a massive pump this morning... the biggest I've had in a while... which was nice. Parts A and B really got it going... then lots of accessory pump stuff. Fun/low stress time in the gym ... which was much needed with the amount of travel/work/life stress I've had going on. Really enjoyable day in the gym, relaxing and restorative... laid off any lower body stuff given I'll be putting in a ton of miles at elevation this week in Idaho.
A.
4 Super-Sets:
Incline Bench Press x 8 reps
Strict Pull-ups x 10 reps
Rest as needed
-Complete, across at 165# for the bench press ... rested 2-3 minutes between sets
B.
4 Super-Sets:Seated DB Press x 10 reps
Strict Neutral Grip Pull-ups x 8 reps
Rest as needed
-Complete ... 2 x 50# For the DB press ... rested 2-3 minutes between sets
C.
3 Super-Sets:
Supinated Narrow Grip Lat Pull-Down x 12 reps (110#)
DB Hamme Curls x 12 reps (2 x 40# DB)
Rest :90
-Complete
D.
3 Super-Sets:
Push-ups x 20 reps
Rope Tricep Push-Downs x 15 reps
Rest :90
-Complete ... don't remember the weights on the push-downs
E.
3 Super-Sets:
DB Front Raises x 20 reps (2 x 15# DB)
Hollow Rocks x 15 reps
Rest :90
-Complete
F.
3 Super-Sets:
Tricep Cable Push-Downs x 15 reps (130#)
Cable Curls x 15 reps (100#)
Rest :60
-Complete
PM Workout (1730)
Got a massive pump this morning... the biggest I've had in a while... which was nice. Parts A and B really got it going... then lots of accessory pump stuff. Fun/low stress time in the gym ... which was much needed with the amount of travel/work/life stress I've had going on. Really enjoyable day in the gym, relaxing and restorative... laid off any lower body stuff given I'll be putting in a ton of miles at elevation this week in Idaho.
A.
4 Super-Sets:
Incline Bench Press x 8 reps
Strict Pull-ups x 10 reps
Rest as needed
-Complete, across at 165# for the bench press ... rested 2-3 minutes between sets
B.
4 Super-Sets:Seated DB Press x 10 reps
Strict Neutral Grip Pull-ups x 8 reps
Rest as needed
-Complete ... 2 x 50# For the DB press ... rested 2-3 minutes between sets
C.
3 Super-Sets:
Supinated Narrow Grip Lat Pull-Down x 12 reps (110#)
DB Hamme Curls x 12 reps (2 x 40# DB)
Rest :90
-Complete
D.
3 Super-Sets:
Push-ups x 20 reps
Rope Tricep Push-Downs x 15 reps
Rest :90
-Complete ... don't remember the weights on the push-downs
E.
3 Super-Sets:
DB Front Raises x 20 reps (2 x 15# DB)
Hollow Rocks x 15 reps
Rest :90
-Complete
F.
3 Super-Sets:
Tricep Cable Push-Downs x 15 reps (130#)
Cable Curls x 15 reps (100#)
Rest :60
-Complete
PM Workout (1730)
Easy 28 minute run ... went out 15 and came back a bit faster than I went out ... was supposed to log a 3 mile run today, but didn’t calculate the distance, just went for time.
Thursday, July 25, 2019
Wednesday, July 24, 2019
7/25/19
5 Mile Run
-About 45 minutes, 2.5 miles down, 2.5 miles up ... overall a fun / easier run. Great way to spend the morning. I was surprised that I wasn't wrecked from yesterday.
-About 45 minutes, 2.5 miles down, 2.5 miles up ... overall a fun / easier run. Great way to spend the morning. I was surprised that I wasn't wrecked from yesterday.
Tuesday, July 23, 2019
7/24/19
AM Workout (0530)
This workout rocked me... this has to be one of the most difficult mental workouts I have done in a very long time. Overall I felt good, the last 3k sucked so bad... tried to maintain sub 1:59 for the pace throughout ... the second half was mostly around 2:05 though ... great aerobic conditioning and some of the best mental training I've had in a long time. I was nervous and basically didn't want to do this workout... really happy I forced myself into this and really pushed myself.
A.
Every 3 for 18 (6 sets) of:
Back Squat x 3 reps
-315#, 315#, 345#, 345#, 355#, 355# ... same rep scheme as last week, got through this and didn't push the loading much, but got a lot of good reps at lower weights.
B.
For time*
10,000m Row
*Every 4:00, including at 0:00 complete:
10 Toes-to-Bar
10 Thrusters (95/65#)
-59:22 ... holy shit, this might be a once in a life-time workout ... all T2B and thrusters unbroken ... kept between a 1:59-2:05 the entire 10k ... rough way to start the day.
PM Workout (1730)
3 Mile Run
-27:01 ... went out easy and just enjoyed myself. Surprised that I wasn't too taxed from this morning. Got a lot of aerobic work in this morning... but want to get all the marathon training runs in, so got out the door in the evening and snuck this in.
This workout rocked me... this has to be one of the most difficult mental workouts I have done in a very long time. Overall I felt good, the last 3k sucked so bad... tried to maintain sub 1:59 for the pace throughout ... the second half was mostly around 2:05 though ... great aerobic conditioning and some of the best mental training I've had in a long time. I was nervous and basically didn't want to do this workout... really happy I forced myself into this and really pushed myself.
A.
Every 3 for 18 (6 sets) of:
Back Squat x 3 reps
-315#, 315#, 345#, 345#, 355#, 355# ... same rep scheme as last week, got through this and didn't push the loading much, but got a lot of good reps at lower weights.
B.
For time*
10,000m Row
*Every 4:00, including at 0:00 complete:
10 Toes-to-Bar
10 Thrusters (95/65#)
-59:22 ... holy shit, this might be a once in a life-time workout ... all T2B and thrusters unbroken ... kept between a 1:59-2:05 the entire 10k ... rough way to start the day.
PM Workout (1730)
3 Mile Run
-27:01 ... went out easy and just enjoyed myself. Surprised that I wasn't too taxed from this morning. Got a lot of aerobic work in this morning... but want to get all the marathon training runs in, so got out the door in the evening and snuck this in.
7/23/19
Didn't have a great workout today... got in something over my lunch break... coming off a stressful work trip / hitting the ground running at work with court this week and tons of other work bullshit going on. Overall the stress level of my work life got to me today and I really just wasn't focused or able to enjoy my time in the gym. Got in what I could... tomorrow is another day.
A.
A.
Bench Press Prep
Plate Side Raises x 10-15 reps @ 40-60% intensity for 1-2 sets of 10-15 reps.
-Complete, 2 x 5# plates x 2 x 10
-Complete, 2 x 5# plates x 2 x 10
B.
Bench Press
4 sets x 2 reps
4 sets x 3 reps
-Complete, doubles at 225#, triples at 205# ... kept the weights lighter today, didn't push the loading ... just got through these reps with lighter loads/short rest (less than 2 minutes each set)
-Complete, doubles at 225#, triples at 205# ... kept the weights lighter today, didn't push the loading ... just got through these reps with lighter loads/short rest (less than 2 minutes each set)
C.
Strict Dips
3 x 10
Rest :90
-Complete
D.
Strict Dips
3 x 10
Rest :90
-Complete
D.
Incline Single-Arm DB Bench Press
3 sets x 20 reps (alternating)
E.
Every 2 for 6 (3 sets) of:
DB Tricep Rock-n-Rolls x 12-15 reps
-Complete ... 2 x 35# for all sets ... ended up being 15, 12, 10 ... went to failure on each set
F.
3 Supers-Sets of:
Dumbbell Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
Pallof Press
3 sets x 15 reps
3x15 facing each way. 2 second hold at extensions.
-Complete, 2 x 30# DB for 3 x 12
-Complete, 2 x 30# DB for 3 x 12
3 Supers-Sets of:
-Complete, 2 x 25# DB for 3 x 10
Dumbbell Bent-Over Side Raises
3 sets x 10-12 reps
Friday, July 19, 2019
7/22/19
9 Mile Run
-1:25 for a total of 9.5 miles ... ran a little long ... but ultimately it was a great run. Ran up and down Lake Michigan during the early morning in Chicago. Had a great time on this run with my wife. This is the most fit I've felt running since starting this program, felt like I could maintain this pace for a much longer time than the 1:25 we ran for. Overall enjoyed getting this in and running around my favorite city.
-1:25 for a total of 9.5 miles ... ran a little long ... but ultimately it was a great run. Ran up and down Lake Michigan during the early morning in Chicago. Had a great time on this run with my wife. This is the most fit I've felt running since starting this program, felt like I could maintain this pace for a much longer time than the 1:25 we ran for. Overall enjoyed getting this in and running around my favorite city.
7/20/19
In Chicago for work; some of our friends/members from our old gym in Chicago opened up a new space … we dropped into their gym and hit the class … I was pretty smoked from the training I’d already done this week… overall happy to do a lower volume / light weight class workout … was a good sweat and some solid conditioning.
Teams of 2*
Station 1
3AMRAP
5 Man Makers (2x 50/35)**
15 V-ups
Station 2
3AMRAP
5 Thrusters (115/75)
15 Deadlifts (115/75)
Station 3
3AMRAP
10 Box Jumps (24/20)
10 Air Squats
*Partners will alternate completing the 3min AMRAPs until they have both completed all 3 twice
**Man Maker = 1 Push-up + 1/arm Row + 1 Power Clean + 1 Jerk
-Complete … don’t remember our reps, just tried to get as much intensity out of this as possible. Good/simple conditioning.
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