7/16/22

Saturday morning class ... had a good time get this in, fun/shorter time in the gym.

A.
5 Sets
AMRAP 3 Minutes
15 Strict HSPU
Max Calorie Row
-Rest 1 minute between sets-

-Complete ... got all of the HSPU as 3 sets of 5 in about :50 - 1:30 ... I was happy with my pacing on that and being able to get sets of 5 unbroken consistently ... haven't been training these much at all the last few years. It was fun to get back into these.

 

B.

Minipump 

4 Sets of: 

10 Diamond Push-ups

10 Ring Rows

15 Skull Crushers (45#)

15 Barbell Curls (45#)

20 DB Side Bends (10/side with 50#)

10 Strict Hanging Knee Raises 

30 Ft DB Overhead Walk (50#) - R 

30 Ft DB Overhead Walk (50#) - L

Rest 1 -2 minutes 

-Complete ... this was a fun/easier finisher, definitely got a nice pump. 

7/15/22

AM Workout (0545)

Had a decent session this morning ... class was fun and then added in some GHD sit-ups afterward. 

A. 

Metcon (Time)
For time:
75 Power Cleans (155/105#)* 
*Every 2 minutes complete 12 Toes to Bar 

*Begin workout with Toes to Bar

-11:06 ... this was much more difficult than I thought it would be ... this was very grip intensive 

B.

4 Super-Sets:

Weighted hip thrusts 4 x 10

Seated Unsupported Arnold Press 4 x 10

Rest 1-2 minutes between sets 

-155# across on the hip thrusts and 2x40# DB for the Arnold press 

C.

4 Sets:

20 GHD Sit-ups

Rest 1:1 

-Complete ... this ended up being about :55-:60 seconds a round 

PM Workout (1700)

Had an alright PM session... didn't feel particularly great, but got everything in and got a solid pump. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Rows @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 3 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.

-240# across (5# over last week) 

 

C.

Seated Behind the Neck Snatch Grip Strict Press

3 sets x 5 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. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-105# across (same weight as last week... these felt like complete ass today) 

 

D.

Scott Press 

3 sets x 15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x15# DB 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x15# DB 

F.

2 Drop Sets of:

10.10.10 

Overhead Tricep Extensions (50#, 35#, 25#)

Rest :90 

-Complete

G.

2 Drop Sets of:

10.10.10 

Seated Hammer Curls (2x50#, 35#, 25#) 

Rest :90 

-Complete 

7/14/22

 Complete Rest 

7/13/22

Had a solid workout this morning ... hit the class workout (part A) and then immediately got in my benching workout afterward given the chiller nature of the class workout. Solid start to the day, felt good throughout. 

A.
Metcon (Time)
"Partner Tommy V"
42 Thrusters (115/80) 
12 Rope Climbs (15') 
30 Thrusters 
9 Rope Climbs 
9 Thrusters 
6 Rope Climbs 

-14:11 ... this was fun ... wasn't too taxing given it was a partner version of this ... this was enjoyable movement and restorative in nature. 

 

B.

Bench Press

5 sets x 5 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.

-210# across (5# over last week) 

 

C.

Strict Press

3 sets x 5 reps

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-145# across (5# over last week) 

 

D.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-2x60# DB for 3x15/arm 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 per arm.

-40# for 3x12/arm 

 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 1 green band 

 

G.

Paloff Press 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12/side with 1 green band

07/12/22

AM Workout (0545)

A.
Push Press (2 x 5 sets @ ~80% of 1RM ) 

-185#, 185#, 205#, 205#, 225# ... didn't do a true 80%, just went off feel ... haven't done this movement in a very long time 

B.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set 

Rest about 10 minutes then... 

B.

Metcon (Time)
Every 2:00 (10 sets)
200/175m Row
50 Double Unders

-Result =

-A = 11:33

-B = Complete ... missed a double-under on a couple sets ... otherwise consistent, kept the row at about a 1:40-1:45 500m pace

PM Workout (1630)

Solid PM deadlift/pump workout, had a good time. 

A.

Deadlift

4x4 @ 385

1x2 @ 440

1x2 @ 490

1x8+ @ 385

-Complete ... got 10 reps at 385# ... this was a bit mentally challenging after all the hinging / pulling this AM... but felt surprisingly good and the double at 490# went up easily. 

B.

Strict Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, unweighted 

 

C.

Supinated Grip Strict Pull-ups

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x10, unweighted 

 

D.

Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x12 with crossover symmetry bands 

 

E.

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12 with 2x25# DB 

 

F.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.

-Complete

 

G.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete

 

H. 

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete

07/11/22

AM Workout (0545)

A.

Pause Front Squat:

2 Pause Front Squats x 5 sets @ ~75% of 1RM

In between each set complete 3 weighted chin ups

-Went 185#, 185#, 205#, 205#, 225# on the squats ... 3 supinated grip strict pull-ups at 70# across 

B.

Metcon (Time)

7 sets: (new set every 3:00)

4 Ring Muscle Ups

8 Squat Snatches (115/80)

-Got all these sets unbroken ... :45 / :59 were fastest/slowest ... very happy with my performance here, I didn't know whether I could get one set of these unbroken, but went after it on the first one and just kept trying to get each set unbroken ... the second half was 5-6 TnG unbroken and then a very short break with the barbell at the hip for the last few reps. Really fun/crossfity conditioning. 

PM Workout (1700)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-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# across (5# over last week) 

 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# across (5# over last week) for 3x8

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-145# (5# over last week) or 3x10

 

E.

Cali Press

3 sets x 10 reps 

-Complete, across at 95# 

 

F.

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.

DB Skull Crushers 

3 sets x 8-10 reps

-Complete, 2x15# for the raises, 2x25# for the skull crushers 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

'Durante Core' x 3 Sets 

-Complete, 2x15# for the raises

07/10/22

 Complete Rest 

07/09/22

Today was a solid workout ... didn't go into the CF gym, just got in a pumpy shoulder workout at home. Had a great time and got a huge pump.  

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Dumbbell Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

 

B.

Bench Press

4 sets x 3 reps

Try to add 5 or 10lbs (for at least 1 of the 3 sets) 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.

-235# across (5# over last week) 

 

C.

Seated Behind the Neck Snatch Grip Press 

3 sets x 5 reps

-105# across (10# over last week) 

 

D.

Seated Alternating Dumbbell Shoulder Press

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.

-2x35# for 3x12/arm 

 

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

Dumbbell Front Raises

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2x10# DB for 2x12

 

F.

Dumbbell Side Raises, seated 

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Shoulder "T"s

3 sets x 15-20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-2x10 for the side raises, crossover symmetry for the Ts 

G.

EMOM 10x10 

Fat Bar Bicep Curls (45#)

Cable Push-Downs (45#)

-Complete ... this was really challenging and a massive pump 

7/08/22

Today was a solid workout ... part A was the class workout and then I added in some extra conditioning afterward. This was a really enjoyable day in the gym... very traditional crossfit. I haven't done ring muscle ups or heavy snatches/thrusters in a very long time. Fun and challenging stuff. 

A.
For time:
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Ring Muscle Ups
Run 1000m
10 Ring Muscle Ups
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)

Rest about 15 minutes then... 

B.

For time:
35 Cal Echo Bike
35 Toes to Bar
35 Cal Row
35 GHD Sit Up

-Rest 5:00-

For time: 
35 GHD Sit Up
35 Cal Row
35 Toes to Bar
35 Cal Echo Bike

-Part A = 18:12 ... thrusters went 5/5 each set ... snatches all singles ... ring muscle-ups went 6/4 each set ... got super light headed/double vision on the second set of snatches and had to sit down for a few seconds ... other than that a very enjoyable and fun crossfit workout. 

Part B = 9 minuets / 9:40 

7/07/22

AM Workout (0545)

A.

Every 2 for 8 (4 sets) of: 

Strict Handstand Push-ups x max reps

-10,10,8,6 ... that two minutes went by fast ... was trying to get 10 across, but didn't happen 

B.

Metcon (Time)

Teams of 2

60/48 Calorie Assault bike

-into-

2 rounds:

30 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)

-into-

60/48 Calorie Assault bike

-17:06 ... fun/easier cardio ... not too taxing, was fun to do sand bag carries as these are not something I typically incorporate into my workouts. 

PM Workout (1700)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps.

-Complete

 

B.

Bench Press

5 sets x 5 reps

Try to add 5 or 10lbs (for at least 1 of the 5 sets) 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.

-Across at 205# (5# over last week) 

 

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x75# DB for 3x12/arm

 

D.

Strict Press

3 sets x 5 reps

Try to add 5 or 10lbs (for at least 1 of the 3 sets) 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.

-140# (5# over last week) 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-35# KB for 3x12/arm

 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

One Arm Farmer Carry

3 sets x 20 reps

30 steps per arm = 1 set. The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-2x15# for the kick-backs and 72# KB for the carries 

07/06/22

 AM Workout (0545)

A.

4 Sets, each for time: 

From 0:00 - 5:00 

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

From 5:00 - 10:00

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

From 10:00 - 15:00 

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

From 15:00 - 20:00 

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

-Result = 

2:01

2:24

2:36

2:31 ... this was a tough workout ... ended up getting the first 6 sets of TTB unbroken, 7th set went 6/4 and then the last set went 4/3/2/1 ... power cleans were all over the place... unbroken sets to a point followed by a few singles, but I was pretty consistent with my times. Really good crossfit workout ... rocked my grip/forearms. 

PM Workout (1600)

A.

Deadlift

4x4 @ 375#

1x2 @ 430#

1x2 @ 480#

1x8+ @ 375# 

-Complete ... got 11 reps on the last set (1 more than last week)

B.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, unweighted ... smoked from this morning 

 

C.

Supinated Grip Pull-ups

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x10, unweighted ... smoked from this morning 

 

C.

Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-3x15 with 115#

 

D.

Hammer Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x15 with 2x25#

 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, crossover symmetry 

 

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, crossover symmetry 

 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, crossover symmetry 

07/05/22

AM Workout (0545)

A.

Tempo Pause Bench Press* x 5 sets x 3 reps @70% of 1RM 
*Tempo = 3 second negative and 1 second pause (1" off chest)

-Complete, used 70% (200#) ... fun/different, felt pretty good on this 

B.
Metcon (AMRAP - Reps)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row

-Finished round of 25 Cals (5 rounds) + 75' lunge ... this seemed like a lot of lunges ... got the first 4 sets unbroken and then had to break up that 5th round ... overall a nice sweat/leg workout. 

PM Workout (1700)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

4 sets x 8 reps

Try to add 5 or 10 pounds to whatever weight you did last time this set/rep scheme appeared in the program for this exercise. If you are not feeling up to it, repeat the same weight as last time.

-180# across (5# over last week) 

 

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.

-170# across (5# over last week) for 3x12

 

 

D.

Close Grip Bench Press

3 sets x 10-12 reps

The goal is to reach failure within the given rep range for all three sets.

-140# across (5# over last week) for 3x12

 

E.

Clap Push Ups

3 sets x 12-15 reps

If you are unable to "clap", make you push ups explosive and try to get your hands a few inches off of the ground.

-3x8 ... haven't done these in a long time ... probably over a year? ... they didn't go well, especially after parts B-D destroying my chest/tris ...only had the capacity for 3x8. 

 

F.

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.

-2x10# for 3x12

 

G.

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.

3 Sets x 'Durante Core' 

-2x15# for 3x12 

07/04/22

Further Complete Rest ... I was going to train today, but my body is still fairly sore and I felt I needed the extra rest. 

07/03/22

 Complete Rest ... much needed after my first week back to crossfit ... body is a bit sore in different ways. 

7/02/22

AM Workout (0800)

A.

Metcon (Time)
3 sets
21-15-9
Handstand Push Ups
*50ft Sled Push (4x45/3x45) after each set of Handstand Push-ups*
-rest 1:1 between sets (4 minute cap each set) 

-Capped each set at 4 minutes with a 4 minute rest ... went Cap + 6 reps / Cap + 11 reps / Cap + 16 reps ... rough ... still not something I'm great at, but this was a TON of HSPU ... fun to try these out and I am looking forward to training these again and seeing if all of the pressing I've done will translate to this movement. 

B.

4 Rounds
10 Elevated Heel Goblet Squat
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
30 yd DB Walking Lunges @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-

-Complete ... went light on these ... 50# for the goblet squats, 135# for the RDL, 2x35# for the lunges and calf raises 

PM Workout (1500)

Solid pressing/pump session in the afternoon despite all the HSPU this morning ... fun afternoon. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps

-Complete

 

B.

Bench Press

4 sets x 3 reps @ 75-80% (215-230#) 

75-80% of your one rep max bench press.

-Complete, 230# across 

 

C.

Behind the Neck Snatch Grip Strict Press (seated, unsupported)

3 sets x 5 reps @ RPE 6-7

-95# across ... haven't don't this a long time ... rough. 

 

D.

EMOM 10:

10x10 - Tricep Push-downs

10x10 EZ Bar Bicep Curls 

-Complete ... 45# for the push-downs and 55# for the curls ... solid arm pump 

 

E.

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.

Plank 

3 Sets x :60 

-Complete, 2x10# DB

 

F.

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.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 2x15# DB

G.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, purple crossover symmetry band

 

H.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, purple crossover symmetry band

 

I.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, purple crossover symmetry band