5/23/23

Today was a solid aerobic/bodyweight conditioning piece ... I've never really trained for or done 'Murph Prep' as people call it these days ... but that was exactly what today's class workout was... got a great workout out of this. 

A.
5 Sets, with a 20/14# vest, each for time:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

Rest 3 Minutes 

-Result = 

4:00

4:13

4:31

4:55

5:15 ... gassed out big time on the last two sets during the push-ups and runs ... but overall still got a ton of intensity and quality workout out of this... chest/tris were definitely a bit fatigued from the pressing workout yesterday. Fun training. 

5/22/23

Today was a decent workout... coming off this trip / wedding / alcohol / weird foot / bad sleep I don't feel great ... just kept the weights light and got a nice pump to ease back into the week. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete 

A.

Bench Press

6 sets of 4 reps @ – RPE 8.5/10
*Rest 2:00-2:30 b/t sets

-Complete, across at 225# 

B.

1:1:2 Incline DB Bench Press

4 sets: 10 reps (R + L + Both = 1) - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB

C.

Hex Press

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x50# DB 

D.

Incline Bench DB Chest Fly

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x10# DB 

E.

EZ Bar Skull Crushers 

Single DB Double Head Curl 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-85# EZ Bar, 50# DB

F.

DB Kick-Backs 

Seated DB Hammer Curl 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# for the kickbacks, 2x35# for curls 

5/20 & 5/21/23

 Complete Rest 

5/19/23

Currently in Seattle for a wedding, jumped into a local class at a gym. It was fun to visit an old gym that I used to train at (NW Crossfit Ballard, now called Ballard Crossfit). It was kind of funny to me in that the gym manager is the same person and the programming / flow of class / demographic of the gym is the same it was 10+ years ago. Fun to get this in, great way to start the day. 

A.

For time:

500m Row 

4 Overhead Squats (95/65#) 

8 Box Jumps (24/20")

6 Overhead Squats (95/65#) 

10 Box Jumps (24/20")

8 Overhead Squats (95/65#) 

12 Box Jumps (24/20")

10 Overhead Squats (95/65#) 

14 Box Jumps (24/20")

8 Overhead Squats (95/65#) 

12 Box Jumps (24/20")

6 Overhead Squats (95/65#) 

10 Box Jumps (24/20")

4 Overhead Squats (95/65#) 

8 Box Jumps (24/20")

400m Run

-11:24 ... unbroken, quite a burner on the quads. 

B.

EMOM 12:

Min 1 - :30 Handstand Hold (against wall) 

Min 2 - :30 L-Sit Hold (heels on ground assisted) 

Min 3 - :30 Pull-up Bar Active Hang

-Complete 

5/18/23

 Active Recovery Day - Easy Run 

-Ended up running about 4.6 miles in a total of 45 minutes ... kept the pace nice and easy ... ran around Green Lake in Seattle. It was cool to enjoy Seattle on a really nice day - about 75 degrees and sunny when we got out the door. Great stuff. 

5/17/23

AM Workout (0545) 

A.

EMOM 10:
1 Squat Clean @ 75% (255#) 

-Complete ... these all felt really good, overall a light weight, tried to hit perfect reps each minute.

B.

AMRAP 18:

500m Row

25 GHD Sit-ups 

250m Row

25 V-ups 

-3 Rounds + 395m Row ... tried to maintain about a 1:50/500m row pace and get the ab movements done as quickly as possible ... good cardio. 

C.

EMOM 10:

4 Strict HSPU

-Complete

PM Workout (1100)

Didn't feel particularly recovered from this morning when I got into this... the strict press felt terrible, so I scaled back that weight a bit ... all the pumpy stuff felt good and was really fun though. 

A.

Shoulder Press 

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week) - Used 145# last week
*Rest 2:00-2:30 b/t sets

-Complete, across at 135# (10# lighter than last week) ... 6th workout in 3 days had my shoulders feeling fatigued, scaled the weight back a bit, but still was a challenge. 

B.

Seated Alternating DB Shoulder Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# across 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

D.

Leaning Lateral Raise 

BB Row 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 5# weight for the raises, 135# for the BB Row 

E.

Diamond Push-ups

Chin-ups

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, unweighted for both movements 

F.

Strict Ring Dips

Spider Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# DB for the curls 

G.

Single Arm DB French Press 

DB Hammer Curl

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 15# for the French press ... 2x35# DB for the curls 

5/16/23

AM Workout (0945)

A.

15 sets (30:00 minute clock) 

(Sets 1,4,7,10,13)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2x50/35) (20")
-Rest 30 seconds after each set-

(Sets 2,5,8,11,14)
AMRAP 1 minute 30 seconds
500/400m Bike Erg
Max Reps Devils Press (2x50/35)
-Rest 30 seconds after each set-

(Sets 3,6,9,12,15) 

AMRAP 1 minute 30 seconds
200m/175m Ski
Max Reps Wall-Walks
-Rest 30 seconds after each set-

-Complete ... don't remember the exact reps and I didn't record them ...  this was a nice/fun sweat ... have had a bit of life stress going on and I snuck this in to blow off some steam today. It was some nice crossfit cardio to get a sweat to. 

PM Workout (1630) 

Felt really great this afternoon ... fun to get this in and move and sweat. Part B was one of the tougher conditioning pieces I've done in a while, fun variation of the recent quarterfinals workout. 

A.
EMOM 10:
1 Squat Snatch @ 75% (185#) 

-Complete ... all of these felt very comfortable, tried to hit perfect reps each minute. 

B.

AMRAP 12:

8 Single-Arm DB Snatch - R (70/50#) 

8 Single-Arm Overhead Walking Lunge - R (70/50#) 

8 Single-Arm DB Snatch - L (70/50#) 

8 Single-Arm Overhead Walking Lunge - L (70/50#) 

50 Double-Unders 

-4 Rds + 5 Double-Under ... rough, but fun. 

5/15/23

AM Workout (0545)

Jumped into the class workout today ... it was a lower volume session, but overall a good way to start the day ... Part A was surprisingly grippy, part B was also tough on the grip. 

A.

12-10-8-10-12

DB Cleans (2x50/35#)

20/16 Cal Row after each set of cleans 

-8:02 ... unbroken ... tried to keep each row under :60, but didn't on the 4th and 5th sets. 

B.

EMOM 10:

5 Strict Rope Pull-ups + 5 Rope Kipping Knees-to-Elbows

-Complete ... spilled over to the 10th minute and finished at 10:30 ... very grippy/pumpy on the arms. 

PM Workout (1600)

Happy to get this afternoon pump in... had a bit of a stressful day, great to get this in and move and sweat. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete 

A.

Bench Press 

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week) - used 210# last week
*Rest 2:00-2:30 b/t sets

-Complete, 215# (5# over last week) 

B.

Alt. Incline DB Bench Press

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

C.

Double DB Bench Press 1 and 1/2 reps 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

D.

Flat Bench DB Chest Fly

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

E.

Incline DB Curls

Standing Tricep DB French Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB for the curls ... 50# for the French press 

F.

Standing Alt. DB Curl

4 sets: 10 reps (each side) - RPE 7

Tricep Rope Extensions 

4 sets: 20 reps
*Rest 1:00-1:30 b/t sets

-2x35# DB for the curls ... 45# for the rope extensions ... huge pump finisher 

5/14/23

Complete Rest 

5/13/23

We jumped into the class workout this morning ... ended up being a great workout ... lots of good crossfit cardio. 

For time, with a partner, one partner working at a time: 
250 Wall-Balls (20/14#)

200/150 Cal Row

100 Toes-to-Bar

100 Box Jumps (24/20")

50 Devil's Press (2x50/35)

25 Ring Muscle-ups 

-34:44 ... really fun workout, kept most everything 1:1 ... moved through this at a very consistent pace  ... got a great aerobic workout out of this. 

05/12/23

 Complete Rest 

05/11/23

AM Workout (0545)

Got in the class workout this morning ... it was the best class workout I've done in a while, I really enjoyed getting this in. Fun, albeit short, lifting and some very solid crossfit conditioning. 

A. 

Clean 

3 Sets of 1 @ 85-90% (265-285#)

-Complete, across at 275#

B.

Clean Deadlift 

3 Sets of 3 @ 100% of 1 RM Clean (315#)

-Complete, across at 315# 

C.

AMRAP 15:

12/10 Calorie Echo Bike

10 Thrusters (95/55#)

12/10 Calorie Echo Bike

8 Thrusters (115/75#)

12/10 Calorie Echo Bike

6 Thrusters (135/95#)

12/10 Calorie Echo Bike

4 Thrusters (155/105#)

12/10 Calorie Echo Bike

Max Squat Clean Thrusters (185/125#) 

-28 Reps at 185# ... finished the first part around 7:30 ... then tried to push it on the heavy squat clean thrusters ... really fun/tough crossfit. 

D.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :45 

-Complete 

PM Workout (1500)

Had a super solid afternoon session ... felt surprisingly strong despite the intense crossfit in the AM ... got a massive pump and really enjoyed myself in the gym. 

A.

Shoulder Press 

5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-Complete, across at 145# 

B.

Seated Arnold Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

D.

Banded Push-ups 

Chin-ups 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 1 black band on the push-ups, bodyweight for the chin-ups 

E.

Dips 

Barbell Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, bodyweight dips, 75# curls 

F.

Standing DB Curls x 10 reps - RPE 8

Bent-Over Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# for the curls, 2x10# for the lateral raises 

05/10/23

AM Workout (0930)

Jumped into the class workout today, it ended up being some great crossfit conditioning. Enjoyed getting this and had fun. 

A.
7:00 AMRAP: 

60/48 Cal Row 

Max DB Snatch (70/50#) 

At 10:00... 

7:00 AMRAP: 

60/48 Cal Row 

Max Strict HSPU 

At 20:00... 

7:00 AMRAP: 

60/48 Cal Row 

Max Burpee Box Jump Overs (30/24") 

-Result = 

70 DB Snatch

24 Strict HSPU

34 BBJO 

B.

3 Sets:

10 DB Internal Rotations (7.5# DB) - each arm

10 Single Leg Calf Raise - each leg 

Rest as needed

-Complete 

PM Workout (1410)

3 Mile Easy Run 

-Complete ... 28:56 total time ... very easy aerobic/conversational pace ... great weather, 70 degrees and sunny with a slight breeze. 

05/09/23

Today was a great session... put this together and worked out with my wife, we had a great time ... felt great on the power snatches and on the wall-walks. 

A.

Power Snatches 

EMOM x 5 minutes 

5 reps @ 45-50% 

*Rest 1 minute 

EMOM x 5 minutes 

3 reps @ 60-65% 

*Rest 1 minute 

Every 0:30 seconds x 5 minutes 

1 rep @ 75-80% 

*Rest 1 minute 

Every 0:30 seconds x 5 minutes 

1 rep @ 80-85% 

*These percentages are off your 1RM Full snatch if it is higher than your power snatch. 

-Complete ... weights ended up being 115#, 155#, 175#, 195# for each interval ... fun training. 

B.

Every :90 for 5 sets: 

1 Power Clean @ 85-90% of 1 RM Clean (265#-285#) 

-Complete, 265# across 

C.

Every 4:00 for 4 sets (16:00 clock):

25 Wall-Balls (20/14#)

50 Double-Under

4 Wall-Walks 

-Complete ... each interval was about 1:45-1:50 ... nice training, not too taxing, kept these very consistent. 

05/08/23

AM Workout (0545)

Jumped into the class workout this morning ... it was nice to be back at the CF gym ... I had been doing a martial arts course the last month starting at 0530 each day. It was much nicer to start my day with 

A.

Every Minute 16:00

Even Minutes:

3 Wall-Walks + 10 V-ups

Odd Minutes:

16 Jumping Split Lunges + 10 Alternating Single Leg V-ups 

-Complete ... surprisingly challenging ... overall fun WW/core training. 

Rest 5-10 minuets then… 

B.

EMOM 10:
2 Rope Climbs (15')

-Complete

PM Workout (1430)

Had a great workout in the afternoon ... looked really simple on paper, but left me with an amazing pump. Really fun time in the gym, left the gym feeling great and happy. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.

Bench Press 

5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-Complete, across at 210#

B.

4 Sets:
6 Incline DB Bench Press- RPE 8
12 Pushups - RPE 7
25 Incline DB Chest Flys - RPE 5
-rest 2:00-3:00 b/t sets-

-2x75# for the Incline DB BP ... 2x10# for the flys ... tough. 

C.

Incline DB Hammer Curls 

EZ Bar Incline Skull Crushers

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB for the curls ... 75# for the skull crushers 

D.

EZ Bar Curls 

Single Arm Banded Tricep Extension 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-75# for the curls ... 1 red band for the extensions 

05/07/23

I usually rest on Sundays, but given the PFT taper / crazy week I just had, I got in a Sunday session today. Did the class workout, ended up being a ton of fun. Great aerobic/bodyweight conditioning ... felt fit. A lot of these runs were with a stroller, but I've pretty much gotten used to running with the stroller and not slow down much. Great way to start my Sunday.  

A.

With a 20/14# Vest: 

AMRAP 12:

200m Run

10 Strict Pull-ups

Rest 2 minutes

AMRAP 12:

200m Run

20 Push-ups

Rest 2 minutes 

AMRAP 12:

200m Run

30 Air Squats 

-Result =

6 rds + 2 Strict Pull-ups

6 rds 

6 rds + 200m Run 

05/06/23

Got the class workout in this morning. It was a fun/lower volume aerobic partner workout ... fun stuff, nice to sweat and move, but not too taxing. I've been maxed out on work/stress and an easier/fun workout like this was just what I needed after this week. 

A.
Teams of 2, one partner working at a time:
125/100 Cal Echo Bike

10x100 Ft KB Farmer Carry (2x70/53#) 

85/65 Cal Echo Bike

50 Power Snatches (135/95#)

40/30 Cal Bike

30 Muscle-ups 

-25:58 ... kept this 1:1 until the muscle-ups, which went 3 (me), 2 (Alex) each set ... fun stuff. 

05/05/23

Complete Rest ... I was hoping to train today, but I have had an extreme work schedule the last few weeks ... finally wrapping up this semester at the Naval Academy, had to cut out the workout today due to work stuff. 

05/04/23

AM Workout (0800)

USMC PFT

Pull-ups: 25 (100 points)
Plank: 3:45 (100 points)
3 Mile Run: 19:33 (90 points)

Total = 290 ... first time ever doing the plank (the PFT changed this year, no longer testing max sit-ups in 2 minutes) ... anyway, still maxed it out, although the last :45 seconds was challenging ... pull-ups felt great, got in a solid 25 reps ... I was surprised on the run, this was a minute faster than last year (and two minutes faster than 2021!) ... I've been crossfiting a lot more this year, not a ton of running, but I definitely felt fit on this run, fun stuff. Overall I was surprised by my score, but enjoyed getting this in and not feeling completely wrecked by the run. 

PM Workout (1400)

Had an okay upper body pressing workout this afternoon ... have a lot of work stress going on right now, so it was tough to remain really focused and present, but got an okay pump from this, at least I was able to get this in. 

A.

Seated Strict Press 

4 sets of 8 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets

-95#, 105#, 115#, 125# 

B.

Seated DB Shoulder Press 

4 sets: 10 reps - RPE 8

Double DB Bent-Over Row

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# for the presses ... 2x75# for the rows 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

D.

Plate Front Raise

4 sets: 10 reps - RPE 8

Straight Arm Banded Lat Pull-Down

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# for the front raise, 1 red band for the lat PD

E.

4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 V-ups
30 Heel Taps (each side)
:15 sec Hollow Hold
30 Flutter Kicks (each side)

-Complete, 1 green band for the extensions, 50# for the curls 

05/02 & 03/23

Complete Rest / taper for PFT