8/5/22

Dropped into a CF class today while traveling ... had no idea what was on the board, just showed up and had fun. Nice cardio session to start the day.

A.
EMOM 20, for max reps:

Min 1 - Toes-to-Bar

Min 2 - Burpees

Min 3 - Cal Row

Min 4 - Rest 

-Don't remember the exact reps, but went 25/25/23/20/20 on the TTB ... burpees went between 18-12 each set ... rows were 15-20 cals a set ... cardio sweat, not too taxing, which was good coming off this recent cold. 

8/4/22

Complete Rest / traveling ... not the best day... had to wake up really early and didn't get great rest while flying.  

8/3/22

Finally starting to feel a bit better... all symptoms aside from some slight congestion are over... figured I'd feel how I felt with a powerlifting session... got everything in and didn't feel too crappy. 

A. 

Bench Press Prep

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

Perform Banded Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B. 

Bench Press

4 sets x 5 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

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.

-3x10 with 200# 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-155# for 3x8

 

E.

DB Skull Crushers 

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

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

-Complete, 2x25# for both movements 

 

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.

'Durante Core' x 3 sets 

-Complete, 2x15# DB 

8/2/22

Further complete rest ... was hoping to be over my illness today... but still felt pretty awful and definitely not in any form to workout. 

8/1/22

 Further Complete Rest ... I was not planning on resting today, but I got very sick yesterday ... body aches/fever/congestion/sore throat ... took multiple COVID tests which were all negative ... feel better today, but definitely not 100% or anywhere near good enough that training would be meaningful.  

7/31/22

 Complete Rest 

7/30/22

Hit the class workout today, had a good time ... not too taxing, but the first part was very 'crossfity'. Fun way to end the week. 

A.
5 RFT:

21 DB Shoulder to Overhead (50s/35s)

15 Deadlifts (185/125#)

9 Box Jump Overs (30/24")

-10:08 ... went unbroken for two sets then 11/10 on the push-press and 8/7 on the deadlifts for sets 3,4,5 ... fun/high intensity crossfit. 

B.

3 Rds:

15 Med Ball Abmat Sit-ups

15 Hanging Knee Raise with Med Ball

:45 Plank

:45 Side Plank/each side

-Complete, 20# ball

7/29/22

AM Workout (0545)

Had a super solid cardio session this morning ... felt good on everything and enjoyed myself in the gym today. Part A was the class WOD... part B was yesterday's class WOD and then I added in part C. 

A.

5 Sets:

2:00 AMRAP

2 Rope Climbs (15')

4 Wall Walks

Max effort Push-ups

Rest 1 minute between sets 

-32, 20, 19, 15, 15 ... rough on the shoulders/triceps... all RCs took about :15 seconds... wall-walks/push-up combo was surprisingly challenging. 

B.

5 Sets (1:1 Rest)

20 Calorie Bike 

15 GHD Sit-ups

100 Ft Farmer's Carry (2x72# KB)

-Complete, each set took right around 2:00

C. 

4 Sets (1:1 Rest)
250m Ski
100 Double Unders
250m Ski

-Complete, each set took between 3:20-3:30 ... only set of DU unbroken was the last set. This was fun to get in, haven't been skiing much lately. 

PM Workout (1700)

Really light session this afternoon... last day of the powerlifting deload. 

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform Pendlay Rows @ 40-50% intensity for 1-2 sets of 10-15 reps.

-Complete

 

B.

Bench Press

3 sets x 3 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

C.

Seated Snatch Grip Behind the Neck Strict Press

3 sets x 5 reps @ 6.5 RPE

-Complete, 75#

 

D.

Pallof Press

3 sets x 15 reps

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

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, 2x10# DBs 

 

E.

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.

Star Planks x 3 sets for :30/side 

-Complete, 2x10# DBs 

7/28/22

 Complete Rest 

7/27/22

 AM Workout (0545)

Hit the class workout (part A) and then added in parts B and C ... had a great time in the gym today, one of the most enjoyable days I've had back in the gym since resuming crossfit. 

A.
3:00 AMRAP (4 Sets)
500m Row
Max Power Snatch
Set 1: 95/65#
Set 2: 115/80#
Set 3: 135/95#
Set 4: 155/105#

-18 reps at 95#, 13 reps at 115#, 10 reps at 135#, 9 reps at 155# 

B.

12 Minutes directly after Part A to build to a heavy single Power Snatch

-175#, 185#, 195#, 205#, 215# ... called it there ... haven't snatched heavy in a very long time (many months and very infrequently over the last couple years) ... but 215# went up easily ... looking forward to snatching 225# again soon. 

Rest about 10 minutes then... 

C.

For time:

12 Ring Muscle-ups

100 Double-Unders

12 Bar Muscle-ups

150 Double-Unders

12 Bar Muscle-ups 

100 Double-Unders 

12 Ring Muscle-ups

-13:05 ... this was fun, but challenging ... particularly the set of 150 double-unders in the middle ... didn't resort to singles on either movement, just sets of 3 or more ... fun/high skill workout, had a great time doing this. 

PM Workout (1700)

Super easy de-load workout this afternoon... got everything in quickly. 

A.
Bench Press Prep
1-2 sets x 10-15 reps @ 40-50%
Perform Upright Rows @ 40-50% for 1-2 sets of 10-15 reps. 

-Complete
 
B.
Bench Press
2 sets x 5 reps @ 70% (200#)
70% of your one rep max bench press.

-Complete
 
C.
Strict Press
2 sets x 5 reps @ 55-60% (115-125#)
55-60% of your one rep max strict press.

-Complete, 115# across 
 
D.
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.

-3x12/arm with 35# KB each set 
 
E.
Abwheel Rolloutss
3 sets x 10 reps 

-Complete

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, crossover symmetry 
 
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, crossover symmetry 
 
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, crossover symmetry 

7/26/22

Had a solid session today... bench press program is on a deload ... chiller session aside from the deadlifting, but got a solid pump. 

A.

Deadlift

4x4 @ 385#

1x2 @ 440#

1x2 @ 490#

1x8+ @ 385# 

-Complete, 12 reps on the last set 

B.

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.

Bench Press (deload) 
2 sets x 8 reps @ 60% (175#)

-Complete, 3x12 on the pull-ups

 

C.

Rack Chins

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. Add weight if it's too easy, break up the sets if it's too difficult.

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-3x15 for both movements 

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. 

Durante Core x 3 sets 

-Complete, 115# for the lat pulldowns 

 

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.

Tricep Extensions

3 sets x 15-20 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.

-Complete, 3x15 for each movement, 45# tricep extensions and 2x25# DB curls 

7/25/22

Hit the 0545 class today ... powerlifting program is on a de-load, no afternoon lifting today. 

A.

AMRAP 27:

9 Bar-Facing-Burpees
8 Thrusters (95/65#)
8 KBS (53/35#)
9 Box Jumps (24/20") 

400m Run 

-6 Rounds + 4 Thrusters ... I was trying to get 7 rounds here at a consistent pace... but my pace on the run died off quite a bit after about 18 minutes ... overall a fun cardio session. 

7/24/22

 Complete Rest 

7/23/22

 AM Workout (0800)

A.
3 Sets:

2 Rounds of:
2 Rope Climbs (15')
6 Strict HSPU
12 DB Power Clean (2x50#)

Rest 1:1 between sets 

-2:01, 2:13, 2:40 ... overall had fun on this, lost some time on the power cleans on the last few sets, had to breakup the reps a bit. Really grippy/fun workout. 

B.

4 Rounds:

10 Barbell Front Squat, 1 1/2 squats @ moderate weight (used 135#) 

10 DB Lunge Walkthroughs (each side) @ moderate weight (used 2x50# DB)

8 GHD Nordic Hamstring Curl @ moderate weight (unweighted) 

15 Seated DB Calf Raise @ moderate weight (used 2x50# DB)

Rest 3 minutes between rounds 

-Complete ... this was a good leg finisher for the week ... not too taxing, but this fun after the high intensity of part A. 

PM Workout (1600)

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 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.

-245# (5# over last week)

 

C.

Seated Unsupported Strict Press (Snatch Grip) 

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

-95# (10# less than last week... just went lighter due to time constraints and feeling generally beat up) 

 

D.

One Arm Farmer Carry

3 sets x 20 reps

20 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.

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, 72# KB for the carries, 2x15# for the side raises 

 

F.

Scott Press 

3 sets x 12-15 reps

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

Plank x :60 x 3 sets 

-Complete, 2x15# for the Scott press 

G.

EMOM 10:

Tricep Rope Push-Downs (35#) x 10

Bicep Curls (45#) x 10

-Complete ... big pump 

7/22/22

AM Workout (0545)

Short/lower volume class today... didn't add in anything afterward as my grip was so smoked from the toes-to-bar. 

A.
3 RFT:
50' Overhead Walking Lunge (95/65#)

30 Toes-to-Bar

-This took about 8 minutes... didn't get the exact time ... this seemed like 8 minutes of toes-to-bar... went 15/8/7 ... 10/7/7/6 ... 6/6/6/3/3/3/3 ... very grip intensive workout. 

B.

Plate Front Raise (25#) - 4x10 

Rest :60-:90

GHD Hip Extension - 4x10

Rest :60-:90 

-Complete

PM Workout (1700)

Snuck in some evening conditioning at home, had a good time. 

5 Sets:

15 Bar Facing Burpees

9 Deadlifts (315#)

3 Wall-Walks 

Rest 1:1 

-1:42

-1:45

-2:10

-2:09

-2:32 ... gassed on the last set of burpees ... but otherwise felt pretty good on this and went unbroken on all the deadlifts, fairly consistent on the wall-walks. 

7/21/22

 I wanted to get this workout in yesterday and take a full day of rest today... but couldn't manage that with my work schedule ... got this supplemental pressing workout in, felt solid throughout. 

A. 
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

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.

-215# across (5# over last week) 

 

C.

Seated Unsupported 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.

-150# across (5# over last week) 

 

D.

Incline Dumbbell Bench Press

3 sets x 10 reps

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

Pallof Press

3 sets x 15 reps

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

-2x75# DB for the presses and crossover symmetry for the paloff press

 

E.

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.

-75# DB overhead extension for 3x12

F.

Single Arm DB Tricep Ext. 

3 sets x 8-10 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets.

-3x10/arm with 15# DB

7/20/22

Had a decent session this morning... was up since about 0310 with my 2 month old baby and then had to drive my family to the airport at 0400... went straight to the gym and felt surprisingly good once I got warmed up. 

A.
Every 5 for 25 (5 sets) of:
20/16 Cal Row
20 GHD Sit-ups
20 Pull-ups

-2:20, 2:22, 2:27, 2:37, 2:39 ... gassed out on the GHDs on sets 4 and 5 ... had to take a few seconds of rest at around 10+ reps on those sets ... I kept the rows at about 1800+ cals/hr which was about a calorie per pull ... pull-ups unbroken each set. 

B.

2 Sets:

:30 Plank

:30 Side Plank - R

:30 Side Plank - L 

:30 Plank 

:30 Side Plank - R

:30 Side Plank - L 

Rest 2:00 

-Complete

7/19/22

Hit the class workout and then my powerlifting accessory work afterward ... had a great time in the gym today. 

A.

'Nancy' 

5 RFT: 
400m Run
15 Overhead Squats (95/65#)

-12:24 ... overall felt pretty decent on this ... unbroken squats, tried to maintain the intensity on the runs, but I definitely got slower on the back half. Overall really fun workout, happy I wasn't too slow ... all-time PR from 2016 is 11:55 ... given this was on a different course it is difficult to compare, but I was overall happy with my time/effort on this. 

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.

-3x12, 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.

-3x8... was smoked by the time I got here 

D.

Lat Pull-Downs

3 sets x 15  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.

-Straight arm, 1 black band 

 

E.

Dumbbell 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 2x30# DB 

F.

Dumbbell Front Raises

3 sets x 20 reps

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

-3x15 with 2x10# DB

 

G.

Shoulder "Y"s

3 sets x 15 reps

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

-Complete, 7.5# DBs 

 

H.

Shoulder "T"s

3 sets x 15 reps

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

-Complete, 7.5# DBs 

7/18/22

Had a solid workout this morning... hit the class at 0545 and then got in a quick bench/pump workout right after. Great way to star the day/week. 

A.

In the hole Front Squat 1 rep x 5 sets @ ~80-90% 1 RM 

Strict Weighted Chin Up 2 reps x 5 sets 

-Squats went 185#, 205#, 225#, 245#, 275# 

-Pull-ups were with 72# KB across 

B.

For time:

12-9-6-3 

Squat Snatch (135/95#)

24-18-12-6 

Burpee over Bar 

-10:04 ... consistent singles on the snatches ...slow and painful burpees ... this was very "crossfity" but it was fun conditioning 

C.

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.

-190# 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.

-185# for 3x10 (185# for 3x8 last week) 

 

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.

-155# for 3x12 ... rough one the pecs

 

E.

Skull Crushers

3 sets x 12-15 reps

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.

-65# for 3x15 on the SC and 3x10 with 2x20# 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.

'Durante Core' x 3 sets 

-Complete, 3x10 with 2x20# DB 

7/17/22

 Complete Rest