9/29/22

 Complete Rest 

9/28/22

 Did the class workout this morning... looked super simple on paper, but I tried to really push myself and I got a ton of intensity out of today. The old crossfit philosophy that if the workout looks "too easy" just go harder really applied here... this rocked me, but in a good way, fun training session.

A.

Back Squat

8-5-5-3-3-1 

-275# x 8, 315# x 5, 340# x 5, 365# x 3, 380# x 3, 405# x 1 ... happy to hit 405 for a single, haven't been back squatting much and this is the heaviest I've lifted in a while. Felt solid and within my comfort zone.

B.

EMOM 16 (4 sets) for max reps of:

Min 1 - Rope Climbs (15')

Min 2 - Wall-Balls (20/14#)

Min 3 - Assault Bike Cals

Min 4 - Rest 

-Result = 

-8/5/4/4 Rope Climbs ... when 100% on that first set ... I wanted to test out a 100% :60 seconds of rope climbs... I was happy with 8 repetitions. 

-Wall-Balls were about 20-25 repetitions per minute 

-Cals were about 15-20 cals per minute 

C.

10 Minutes Stretching

-Complete ... I was feeling tight after the squatting, happy to get this in as a cool-down. 

9/27/22

Did the class workout this morning ... felt good on everything ... lower volume day, but I was happy to get this in and move/breathe. 

A.
Strict Pull-ups
8-5-5-3-3-1
2:00 - 2:30

-8 unweighted, 35# x 5, 53# x 5, 70# x 3, 70# x 3, 105# x 1 ... these all felt really good, happy to hit over 100# for a single. 

B.

3 Sets:

21-15-9 

Calorie Row

15-12-9 

Burpee Over Rower 

Rest 1:1 

-4:08 

-4:11

-4:33 ... felt good on this... very simple, but hard conditioning. Tried to push the intensity and stay consistent ... gassed out a bit on the final piece. 

9/26/22

I'm a bit exhausted from watching my son by myself all weekend ... but got this in during the afternoon today and felt good on everything once I got warmed up. 

A.

2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE

-85#, 115#, 135#, 155#, 175# ... went lighter on these as I was training in my basement and didn't want to push the load/drop a bar ... but this was good movement/training even if I didn't hit the programmed RPEs 

B.

10x3 Front Squats @ RPE 6-7 

-5 sets @ 225#

-5 sets @ 250# ... went every 2 for 20 for all sets 

C.

Bench Press
5 sets x 3 reps @ 60% (175#)
60% of you one max rep bench press.

-Complete

 

D.

Bench Press

2 sets x 10-15 reps @ 50% (145#) 

10-15 reps at 50% of your one rep max bench press.

-Complete, 2x15

 

E.

Dumbbell Side Raises

2 sets x 10-15 reps

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

-2x12 with 2x10# DB 

 

F.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

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

-2x12 with 2x10# DB 

G.

AMRAP 10:

10 KBS (53/35#)

10 Box Jumps (24/20") 

-10 Rounds + 12 reps (step-down for all BJ reps) ... felt consistent on this, got a sweat, but wasn't taxing. 

9/25/22

 Complete Rest 

9/24/22

This morning was super solid workout... the conditioning piece was WAY tougher than I thought it would be and I haven't back squatted in a while (months?) ... didn't push the loading on the squats, just went for perfect reps. Overall super happy to get this in given I did the entire workout at home while my 4 month old son was sleeping - that's a big win regardless of how I felt on the workout. Solid day in the gym, happy/thankful to get this in. 

A.
Back Squat
5x5
Build up to a heavy set of 5 over the course of 5 sets 

-225#, 275#, 295#, 315#, 315# 

B.
For time:
21-15-9
Calorie Bike
Strict Handstand Push Ups

Rest 5:00

21-15-9
Calorie Bike
Front Squats (95/65)

Rest 5:00

21-15-9
Calorie Bike
Ring Dips 

Rest 5:00

21-15-9
Calorie Bike 
Pistols

-Result = 

9:03 (7/7/7 ... 5/5/5... 5/4) ... SHSPU were rough. 

5:32

5:36

6:08 ... each of these was more challenging in their own way than I thought it would be... my pistols felt absolutely horrible... haven't trained them in a very long time and did these with no sleeves/lifters ... rough, but fun overall despite not moving my fastest through this. The workout called for 1:1 rest, but I didn't have the time for that, just went 5:00 between each set. 

C.
3 Rounds 
10 Body Row on Racked Barbell
15 Standing KB Crush Grip French Press (35#)
15 Barbell Curls (45#)
10 Dip Support Leg Raise
Rest 1:00

-Complete ... fun/pump finisher. 

9/23/22

 Hit the crossfit class today... had a good time, really enjoyed this conditioning session. 

A.

Tabata:

Russian Twist (20# med-ball)

Super-man Hold

Hollow Hold

Plank

-Complete ... this was a nice warm-up for part B.

B. 

For time:

10-20-30

C2B Pull-ups

Hang Power Clean (135/95#)

Bar-Facing Burpees 

-11:28 ... this was tough ... left me with a 'fran' cough... very traditional crossfit style conditioning ... burpees were by far the toughest part for me... both the set of 20 and 30 were a slog. C2B went 10/20 unbroken and then 15/8/7 on the last set ... cleans went 10 unbroken ... 10/10 and then 8/7/5/5/5 ... very fun and high intensity workout. I am happy to be able to do this and push the pace, a few months ago when I was first getting back in crossfit, this would have wrecked me. 

9/22/22

 Complete Rest 

9/21/22

Hit the class workout today... felt a little beat up from the last few days of workouts, but once I got warm I felt really good on everything. 

A.
Every 1:15 for 10 sets:
1 Squat Clean + Power Jerk - start at ~60% and build, not exceeding 90%

-185#, 185#, 225#, 225#, 235#, 235#, 245#, 245#, 250#, 250# ... this is the heaviest squat cleaning I've done in a while ... all of these reps felt very comfortable and strong. Looking forward to push the intensity on my olympic lifts in the near future.

B.
For time:
50 Wall-Balls (20/14#)
200 Ft DB Front Rack Walking Lunge (2x50# DB)
50 Wall-Balls (20/14#)

-6:50 ... unbroken first set of wall-balls ... lunges were broken up 4 x 50 ft ... second set of wall-balls went 20/10/10/10 ... fun/short workout, felt fit. 

9/20/22

AM Workout (0545)

Hit the class this morning... wasn't too excited to get this in looking at it on paper, but I am glad I did ... it was solid cardio and a fun way to start the day. Not too taxing and always good to work on wall-walks.

A.

On a running Clock:

AMRAP 3:

8/6 Cal Assault Bike

20 Double-Unders

2 Wall-Walks 

Rest 2:00

AMRAP 6

16/12 Cal Assault Bike

40 Double-Unders

4 Wall-Walks 

Rest 2:00 

AMRAP 3:

20/16 Cal Assault Bike

60 Double-Unders

6 Wall-Walks 

-Result = 

3 Rounds

2 Rounds + 40 Double-Unders

2 Rounds + 60 Double-Unders 

PM Workout (1130)

Snuck in an extra workout over lunch... felt great and got a massive pump. 

A.

Deadlift
4x4 @ 415#
2x2 @ 470#
1x8+ @415#

-Complete, 10 reps at 415# 

B.

Pull Ups

3 sets x 10-15 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.

-Went every 2 for 6 minutes for 3x10... tough. 

C.

Supinated Grip Pull-ups

3 sets x 10-15 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.

-Went every 2 for 6 minutes for 3x10... also very tough. 

D.

Seated Dumbbell Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible with out actually failing, at the given rep range.

Tricep Extensions

3 sets x 12 reps 

Aim to reach failure, at 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, used 2x25# DB for the curls and 75# DB for the overhead tricep extensions 

E.

DB Tricep Kick-Backs 

3 Sets x 15 reps 

Barbell Curls 

3 Sets x 10 Reps 

-2x15# for the kick backs and 75# BB for the curls 

9/19/22

AM Workout (0545)

Hit the class workout (parts A and B) and then added some short accessory work afterward. Had a great time, felt recovered and enjoyed starting my week off with this workout. 

A.

Every 1:15 for 10 sets: 

Snatch x 1 Rep (start at 65% and build)

-165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 215# x 2 sets, 225# x 2 sets ... everything up through 215# felt very comfortable ... the reps at 225# took a bit more focus and felt challenging, but glad to hit 225# on the 1:15 ... really fun to get this in and feel good snatching. 

B.

For time:

250m Row

25 Power Snatch (75/55#)

250m Row

25 Power Snatch (75/55#)

250m Row

25 Power Snatch (75/55#)

250m Row 

-9:16 ... snatches went 20/5 ... 10/5/5/5 for two sets ... fun stuff, tried to push the first and last row, sub 1:39/500m ... the middle two rows were slower (around 1:59/500m) ... fun workout, light snatches are always a grind. 

Rest about 10 minutes then... 

C.

16-12-8-4 

Bar Muscle-ups

Rest 1:2 (work:rest) 

-Complete ... this was also really fun, went 11/5 ... 9/3 and then two unbroken sets. 

D.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :30

-Complete ... haven't done these in years, a nice change to get this in. 

PM Workout (1500)

Quick pressing workout this afternoon, got everything in about 30 minutes, which was nice. 

A.

Bench Press Prep - Face-pulls 

2x10-15 reps 

-Complete

B.

Bench Press

4 sets x 5 reps (225#+)

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.

-235# across ... felt strong 

C.

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.

-3x20 

D.

Shoulder "I"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

E.

Shoulder "Ys"

3 sets x 15 reps

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

-Complete, crossover symmetry 

F.

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, crossover symmetry 

9/18/22

 Complete Rest 

9/17/22

A. 
'The Joe' 
AMRAP 27, with a partner:
18 Burpees-over-bar
16 Thrusters (95/65#)
16 KBS (53/35#)
18 Box Jumps (24/20")
400m Run (together)

-5 Rounds + 68 reps (everything but the 400m run) ... this was a fun workout, I haven't done much partner style workouts and this was a nice change ... felt very aerobic and much easier than the typical workouts I've been doing. Nice way to round out the week, I am excited to rest tomorrow and train hard come Monday. 

9/16/22

 AM Workout (0545) 

I felt more recovered today after yesterday's rest, which was nice. Lower volume/less intense class workout today, it was some nice movement and sweat, but not taxing.

A.
4 Sets:
Single Arm Upside Down KB Press x 12 reps/arm
Rest 2:00

-Complete, across at 26# KB

B.

For time:

50 Wall-Balls (20/14#)

50 Toes-to-Bar

50 Burpees

50 Wall-Balls (20/14#)

-10:55 ... this was fun ... reps went unbroken wall-balls ... 15/10/8/7/5/5 TTB ... slow (about 4:30) for the burpees at a consistent slow pace and 15/10/10/8/7 wall-balls ... everything was consistent and very little breaks aside from the burpees ... I definitely felt them a lot. Fun/short workout. 

PM Workout (1700)

Happy to get this in at the end of the week... great session, got a massive pump. 

A.

Bench Press

4 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.

-225# across ... didn't add any weight to this (actually did a few lbs less) but got in quality reps and didn't push the loading 

B.

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.

Strict Pull-ups

3 Sets x 8-10 reps 

-205# for 10,10,8 ... unweighted 3x10 pull-ups

C.

Pause Feet-up Bench Press 

3 sets x 10-12 reps

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

Strict Supinated Grip Pull-ups

3 Sets x 8-10 reps 

-135# for 3x10 one the bench ... 3x8 unweighted pull-ups

D.

JM Press 

3 sets x 8-10 reps

Chin-over-the-bar Pull-up Hold 

3 sets x :20

-3x10 with 95# for the JM Press and tried to stay above the bar each set for :20... but it ended up being between :15-:20... tough. 

E.

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.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

-3x10 with 2x10# DB on both movements 

F.

Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

Incline Dumbbell Skull Crushers 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

-Went 35#s/25#s/15#s on both movements ... great finisher 

9/15/22

 Complete Rest 

9/14/22

Today's class workout was fun ... felt good on the lifting ... it was nice to do some clean and jerking. 

A.
Every :90 for 5 sets:
1 High-Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean @ 75% of 1 RM Clean and Jerk

-Complete, across at 225# ... went off of 300#, felt good, definitely the heaviest squat cleaning I've done in a while.

B.
Push-Jerk
3x3 @ 80% of 1 RM Clean and Jerk

-Complete, across at 240# ... felt strong.

C.
AMRAP 14:

200m Run

2 Rope Climbs (15')

15 DB Shoulder-to-Overhead (2x50# DB)

-6 Rounds + 200m run ... I finished the 7th 200 slightly after 14 minutes, but overall this was a fun/solid conditioning piece. All rounds unbroken. 

9/13/22

 AM Workout (0545)

Had a fun conditioning workout with the class this morning ... happy to get all of the ring muscle-ups unbroken today. Fun stuff. 

A.
3 Sets:

50 Double-Unders

15 GHD Sit-ups

10 Ring Muscle-ups

15 GHD Sit-ups

50 Double-Unders

Rest 1:1 

-Result = 

3:49 (unbroken) 

3:49 (unbroken) 

4:05 (missed 1 DU and 2nd set of GHDs slowed a bit) 

PM Workout (1500)

A.

Deadlift

4x4 @ 405#

2x2 @ 460#

1x8+ @ 405#

-Complete, only got 8 reps on the final set... planned on doing more, but childcare got well in the way of any more workout here... at least I got this in. 

9/12/22

Hit the class workout this morning, had a good time. I am really enjoying snatching/olympic lifting again. 

A.

Every :90 for 5 sets:

1 High-Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch @ 70% 

-Complete, 175# (70%) for 4 sets and then 185# (slightly over 70%) for the last set 

B.

Every 2 for 3 sets:

Overhead Squat x 2 Reps @ 80% (205#) of 1 RM Snatch 

-Complete, very comfortable OHS here, but these were quality reps 

C.

3 RFT:

30 Air Squats

100 Ft Walking Lunge 

30 Push-ups

100 Ft Walking Lunge 

30 KBS (53/35#)

-12:03 ... unbroken aside from the push-ups, that went UB ... 20/10 ... 15/5/5/5 ... fun/short/simple workout, definitely doesn't look hard, but just tried to push the pace and get as much intensity out of this as I could, ended up being a nice sweat. 

9/11/22

 Much needed complete rest 

9/10/22

Hit the class workout, this was one of the most fun classes I've done in a while. All of the movements on the conditioning are solid for me and I really tried to push the intensity. 

A.

4 Rounds:
10 Banded Push-ups (1 blue band) 
10 Strict Leg Raises
8 Strict Ring Pull-ups 
10 Overhead Plate Sit-ups (25# plate)
Rest 1-2 minutes

-Complete ... this was a nice pump/extended warm-up ... felt very ready for part B after this. 

B.

On a 25:00 clock, 10 Sets (1 set every 2:30)
200m Run
10 Toes-to-Bar
3 Power Cleans (205/135#) 

-Result = 

1:12

1:11 (fastest) 

1:11 (fastest)

1:15

1:19

1:18

1:21

1:25

1:27 (slowest) 

1:18 

-This was really fun, the run started to drag on the back half of this, but kept the intensity consistent on the toes-to-bar (unbroken) and three quick singles on the power cleans. Had a ton of fun getting this in, great way to start the day and super enjoyable/tough training.