1/22/23

 Complete Rest 

1/21/23

Today was a solid session in my basement... put it together on the spot and had a great time. Solid crossfit/cardio/ab workout. 

A.
3 RFT:
30 Cal Ski
30 Overhead Squats (95/65#) 

-11:29 ... went unbroken ... 21/9 ... unbroken ... probably could have gotten that second set unbroken... but my shoulders/legs were on fire and I backed off... definitely lost a bit of time there, but still got a super solid conditioning session out of this. 

Rest 10 minutes then…

B.
EMOM 25:
200m Row 

-Complete ... got all of these intervals in :40-:50 ... not much time for resting... but solid cardio. 

Rest 5 minutes then… 

C.
Every 2 for 10 (5 sets) of:
‘Durante Core’

-Complete ... always difficult, this rocked my core.

1/20/23

Hit the class workout this morning (part A) and then added in part B. 

A.
11.2
AMRAP 15:
9 Deadlifts (155/100#)
12 Hand Release Push-ups
15 Box Jumps (24/20")

-9 Rounds + 4 Box Jumps (25 reps) ... this was a fun cardio session, kept a consistent pace throughout ... tried to get through the DL and Push-ups at 100% speed and then kept the box jumps a consistent jump up/step-down ... my PR on this workout is 13 rounds... BUT that was with rebounding box jumps (from 2011!) ... huge difference to open the hips on the top of the box and step-down each round. Still got a great conditioning workout. 

Rest 10 minute then... 

B.

Every 2 for 10 (5 sets):

21-18-15-12-9 

C2B Pull-ups (unbroken sets)

-Complete ... got all of these easily unbroken, fun training, lots of good reps. 

1/19/23

 Complete Rest 

1/18/23

Did the class workout this morning, had a good time getting this in. Parts A and B were the class, snuck in part C afterward. 

A.
7:00 Max Calorie Row
1:00 Rest
7:00 Max Calorie Assault Bike
1:00 Rest
7:00 Max 25’ Shuttle Runs 

-Row = 143 cal (1940m)

-Bike = 104 cal

-Run = 105 reps 

B.
EMOM 10:
Hang Power Snatch x 1 (build in weight over 10 sets) 

-95#, 135#, 155#, 175#, 185#, 195#, 205#, 210#, 215#, 220# ... this was really fun... the reps at 215# and 220# were a big effort ... happy to hit 220# EMOM from the hang. 

C.
EMOM 10:
3 Ring Muscle-ups

-Complete ... got all these reps very comfortably, happy get these in. 

1/17/23

AM Workout (0545)

Hit the class workout this morning... this was fun workout despite being short and simple. 

A.

For time:
15-12-9*

DB Thrusters (2x50/35#)

DB Box Step-ups (2x50/35# to 24/20")

*20/16 Cal Assault Bike after each set 

-9:02 ... unbroken thrusters, had to break up the step-ups on 12 and 9, with a very short break. Tried to keep the bike above 65 RPM and then really push it on the last bit, but the bike was by far the hardest part of this. 

B.

4 Sets:
10 KB Sit-ups (Left arm)

10 KB Sit-ups (Right arm)

:30 Plank Hold 

Rest :60

-Complete, 35# KB ... surprisingly solid core workout. 

PM Workout (1300) 

A.

4 sets:
18 Power Cleans (115/80)
18 Bar Facing Burpees
-rest 3 minutes between sets-

-Result = 

1:43

1:50

1:55

2:17 ... totally gassed out on the last set of burpees... had absolutely nothing left in my legs/lungs ... unbroken PC for all sets... really good/tough crossfit. 

B.

Pause Back Squat

6 sets x 3 reps @ 65% (305#)

EMOM - Every Minute On The Minute. 65% of your one rep max back squat.

-Complete

C.

Back Squat

2 sets x 10 reps @ 60% (285#)

60% of your one rep max back squat.

-Complete

D.

Deficit RDL's

3 sets x 8 reps @ 2” deficit 

Goblet Dumbbell Lunges

3 sets x 16 reps, alternating (Light weight) 

Strict Hanging Knee Raises 

3 sets x 10

-Complete, 185# across for the DRDLs and 50# for the lunges

1/16/23

Got in a pressing workout at home, had a good time with it, didn't push the loading much, but got a decent pump. 

A.

EMOM 12

1 Strict Parallette HSPU (2x45# and 2 ab-mats) 

Rest 3 minutes until 15:00 and then...

1 Max Set Strict HSPU

-Result = 14 reps 

B.

Paused Close Grip Bench Press w/ feet up 

5 sets x 5 reps @ 60-65% (175-185#)

60-65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete, across at 175# ... this was very challenging, didn't push the loading to 65% 

C.

Dumbbell Paused Flat Bench Press (1 sec pause) 

3 sets x 10 reps

Aim to reach failure at the given rep range.

-Complete, 2x50# DB

D.

Seated Dumbbell Arnold Press

3 sets x 8 reps

-Complete, 2x35# DB

E.

Chest to Bar Pull Ups

3 sets x 6 reps

Strict reps. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

DB Flyes

3 sets x 10 reps 

-Complete, unweighted pull-ups, 2x10# DB flyes... the do not feel great on my shoulder, had to scale the weight back a lot. 

F.

Tricep Extensions

3 sets x 15 reps

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

DB Tricep Kick-Backs 

3 Sets x 10 reps 

-45# fo the extensions and 2x15# foot the kick-backs ... big tricep pump 

1/15/23

Got in a short / lower volume session today, but it was good to move and get a pump while at home while my son was sleeping. 

A.

Two sets of: 
AMRAP 8 minutes:
1, 2, 3, 4, 5, 6…..
Wall Walk
*15/12 Calorie Ski after each set of wall walks
-Rest 4 minutes b/t sets-

-Complete ... 5 WW / 5 WW + 3 Cals ... kept these at a consistent 80% effort, trying to move perfectly and consistently on the wall-walks 

B.
3 Rounds
15 Inverted Skull Crusher
15 DB Hammer Curls (2x25# DB) 
10 Ab wheels 
Rest as little as possible

-Complete ... nice pump finisher ... would have done more, but my son woke up from his nap. 

1/14/23

Got this workout in at home... part B was extremely difficult ... it was probably the toughest workout I've done in many weeks/months. It kicked my ass in a different kind of way than a typical training session, which was surprising given I am very good at deadlifting and decent on the assault bike. It was a lot of heavy reps and it just thrashed me. I also have a lot of life stress/adversity going on, so that affected me too, but overall this was a solid and very difficult workout. 

A.
EMOM 10:

Strict Parallette HSPU x 1 rep (2 45#s and 2 abmats - i.e. no deficit) 

Straight into…

Death by Strict HSPU 

-Complete, got 8 reps on the death by ... SPHSPU felt really tough... but haven't done them in a very long time, happy to get them in and I am looking forward to incorporating them more into workouts.   

B.
For time: 
21 Deadlifts (315/225)
28/21 Calorie Assault Bike
15 Deadlifts (365/265)
28/21 Calorie Assault Bike
9 Deadlifts (405/295)

-rest 5 minutes-

For time: 

21 Deadlifts (275/185) 
28/21 Calorie Assault Bike
15 Deadlifts (315/225)
28/21 Calorie Assault Bike
9 Deadlifts (365/265)

-10:15

-12:09 ... both of these thrashed me... scaled the weights back on the second interval, it was Rxed as two sets at the heavier weight, but I knew given how difficult the first set was that I needed to scale back. Each set of 21 went 15/6 ... 15 went 5/5/5 ... 9 went 5/4 ... biked slowed down a bit on that second set ... challenging and humbling, but fun to get in. 

1/13/23

Further Complete Rest 

1/12/23

 Complete Rest 

1/11/23

AM Workout (0545)

Got in some lifting early this morning at home as I couldn't make it to the gym. Ended up being some good training / pump ... nothing max effort, just lots of good reps. 

A.
Back Squat
4 sets x 8 reps @ 73% of 90% (315#)
Rest for 90 to 180 seconds between sets.

-Complete

B.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% of 90% (350#)

-Complete

C.
RDL's
4 sets x 10 reps
Choose a challenging weight. 

-185# across 

D.
Weighted Chin Ups
4 sets x 8 reps 

-26# across 

E.
Double KB Row
4 sets x 10 reps

-2x53# Across 

PM Workout (1630) 

Did a variation of my gym's class workout today ... changed a few movements and made it a partner version ... this was fairly easy cardio with the built-in partner rest, but it was still nice to sweat and move after work.

A.

For time, with a partner, one partner working at a time:

100 Cal Row

80 Anchored PVC Sit-ups

60 Burpee Box Jump Overs (20")

80 Anchored PVC Sit-ups

100 Cal Row

-27:05 ... this was fun/not too difficult ... split up all the reps equally. 

1/10/23

Hit the class workout this morning, was simple, but effective.  

A.

10-9-8-7-6-5-4-3-2-1 

SDHP (95/65#)

15 Wall-Balls (20/14#) after each set 

-8:14 ... unbroken ... this was fun, had a good time getting this in... sets 4-1 unbroken on the wall-balls was tough ... definitely wanted to put it down, but really pushed outside my comfort zone and got this unbroken. This was basically 'Karen' with some short breaks for SDHP. 

Rest 10 minutes then... 

B.

EMOM 10:

1 Hang Power Clean (build in weight over 10 sets)

-135#, 185#, 205#, 225#, 245#, 265#, 275#, 285#, 295#, 300# ... this was really fun, I was surprised by how good I felt on this ... 300# went up fairly easily, definitely a bit more there, but this is the most I've HPC in a long time. Fun stuff. 

1/09/23

AM Workout (0545)

Hit the class workout today, I stayed up until about midnight on Saturday... I haven't stayed up this late in months (since Emerson was born in May) and I definitely felt a bit tired rolling out of bed this morning... glad I got the class in, felt fit once I started actually working out. 

A.
AMRAP 20:
21/16 Cal Assault Bike
15 Shoulder Press (75/55#)
9 Strict Pull-ups

-7 Rds + 10 Cal Assault Bike ... this was really fun... it felt like 20 minutes of biking as the other movements went very quickly ... kept most rounds 8/7 on the press and 5/4 on the pull-ups with very short breaks. Fun stuff, got a big pump. 

B.

4 Sets:

10 Deficit Push-ups (2x12" box) 

10 Supermans 

Rest :60

-Complete ... this was surprisingly difficult on the chest, nice finisher after part A. 

PM Workout (1230)

Got in some lifting in the afternoon - this is the least my shoulder has hurt since injury in October. 

A.
Close Grip Bench Press
5 sets x 8 reps @ 73% of 90% (185#) 

-Used 165# ... same as last week, I didn't want to aggravate my shoulder at all 

B.
Close Grip Board Bench Press 
1 set x 5 reps
Work up to a 5 rep max. 4" off of your chest.

-195#, 215# ... was going to jump to 235# (10# over last week's 225#) ... but 215# felt heavy enough... I think this morning's workout really rocked me. 

C.
Neutral Grip Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x50# DB

D.
Ring Dips
5 sets x max reps
Body weight.

-15,10,10,9,8 ... rough, haven't been doing ring dips much at all... but happy to at least do them with no pain. 

E.
Seated DB Neutral Grip Press
3 sets x 10 reps

-2x35# DB

F.
Weighted Pullups

3 sets x 6-8 reps

-26# for 3x6

G.

3 Sets:

Tricep Rope Extensions x 15 

Fat Bar Curls x15 

'Durante Core' x 1 

Rest :60

-Complete, 45# on both movements 

1/08/23

 Complete Rest 

1/07/23

Got in some conditioning this morning, it was fun gymnastics ... I felt pretty good on everything, but HSW was difficult in the gym we were at... small space that didn't allow unobstructed HSW. Overall still got a great workout. 

A.
5 Sets
1 Movement Every 90 seconds
1 - 10 Bar Muscle Ups
2 - 300/250m Row
3 - 10 Single Arm Devils Press (1x70/50)
4 - 70’ Handstand Walk

*Score slowest time for each movement over the 5 sets (so 4 total scores).

-Complete ... bar muscle-ups went 6/4, got all the reps except the last HSW ... HSW went 70 / 70 / 60 / 50 / 0 feet ... still got a great workout out of this. 

1/06/23

AM Workout (0545)

Hit the class workout this morning... it was fun to lift and do an Open style workout... overall was a tough conditioning piece. 

A.
10 Minutes to Establish a heavy single / 1 RM Snatch for the day 

-95# x 3, 135# x 3, 155# x 2, 175# x 2, 185# x 2, 205# x 1, 215# x 1, 225# x 1 ... this is the heaviest I've snatched since experiencing shoulder pain, overall felt pretty easy for all reps, definitely had a little tightest/positional difficulty with my right shoulder, but glad to hit 225#. 

B.

Open 11.1 / 14.1

AMRAP 10:

30 Double-Under

15 Power Snatch (75/55#) 

-7 Rds (315 reps) ... this is not as solid as my previous scores on this workout ... my best is 395 (8 + 5 snatches) I started breaking up the snatches after the 2nd round and then the last set I actually broke into 5/5/5... definitely lost a lot of time there breaking up the reps... but I am okay with this score given I am just returning to crossfit... it is definitely rough to know that my aerobic capacity / muscular endurance is not what where it used to be, but I'm not in peak crossfit shape. I think with a bit more focus and intensity I could get 8 rounds, but 8+ might be a stretch right now. 

PM Workout (1630)

Added in some conditioning in the afternoon... overall this was tough, but manageable. First two sets were rough, but I felt really warm and good by the third set. Fun interval training. 

A.

12 Rds, with a partner, alternating full rds (6 rds each partner): 

25 Wall-Balls (20/14#)

20/16 Cal Row

10 Overhead Squats (155/105#)

Rest 1:1 with partner 

-Complete, didn't get the exact times for my intervals, but I was fairly consistent around a 2:10-30 each set ... unbroken on all movements, with the row slowing a bit on the later sets. Solid conditioning piece. 

1/05/23

 Complete Rest 

01/04/23

AM Workout (0545)

A.

Power Jerk 5 sets of 3 @ 60-70% (185-225#) 

Rest as needed 

-185#, 205#, 225# x 3 sets ... took these all from the floor, felt nice and light. 

B.

AMRAP 16:

16 DB Snatches (70/50#)

16 GHD Sit-ups

16 Box Jump Overs (24/20")

-5 Rds + 40 reps (8 BJO) ... tried to finish that 6th round, but didn't finish it, super solid conditioning piece, felt fit. 

PM Workout (1530)

A.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% of your 90% (335#) 

-Complete ... got all these easy 

B.
Back Squat
1 set x 5 reps
Work up to a 5 rep max

-135, 225, 295, 345# ... definitely more there, but called it here due to time constraints 

C.
Single Leg RDLs
3 sets x 15 reps
15 reps each side

-Complete, across with 35# kb

D.
Strict Pull-ups
5 sets x max reps

-20,11,10,10,9 ... went every 3 minutes for 15 minutes 

E.
Barbell Row
4 sets x 8 reps
As heavy as possible.
Glute Bridge w/ 1 second pause at top 

4 sets x 10 reps 

-Complete, 135# for the BB row ... was going to go heavier, but just started with 135# and kept it there... arms were rocked after part D. 

1/03/23

The workout at my CF gym was really bad today (they changed it from the typical Crossfit Mayhem programming they follow) and so I cut it out. I've been tired/stressed in the last few days as well, so I was fine with cutting out the high intensity stuff today ... kept the loading moderate to save my shoulder and got a big pump out of this. 

A.
Close Grip Bench Press
4 sets x 8 reps @ 70% of 90% (185#) 

-Complete at 165# (65%, not 70%) ... this was as heavy as I could go without shoulder pain, kept it here and focused on good reps/zero pain. 

B.
Close Grip Board Bench Press
1 set x 5 reps
Work up to a 5 rep max. 4" off of your chest. 

-165#, 185#, 205#, 225# ... this was fun, heaviest I've gone in a while on the bench, no pain given the large size of the board, not getting deep enough in the press to aggravate my shoulder. 

C.
Neutral Grip Dumbbell Incline Bench Press
5 sets x 10 reps
Aim to reach failure at the given rep range. 

-2x50# ... went every 2 for 10 minutes 

D.
Banded Tricep Extension
4 sets x 15 reps
Aim to reach failure at the given rep range.
Chin Ups (Supinated Strict Pull-ups)
4 sets x max reps

-Complete, 1 green band ... pull-ups went 15/11/10/10 ... very big pump from this.