12/13/24

Complete Rest 

12/12/24

AM Workout (0545)

Had a really solid upp body pump this morning... last few supersets were a massive arm pump. 

A.

Behind the Neck Press 

4 sets of 10 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-95# 

B.

DB ZP 

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

-2x50# 

C.

Plate Snow Angels 

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

-2x10# plate

D.

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 

E.

Tempo Push-ups (3 second eccentric) 

Strict Supinated Pull-ups 

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

-Complete, BW 

F.

Ring Dips 

DB Curls 

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

-Complete, BW dips and 2x35# DB curls 

G.

Barbell 21s 

Standing Tricep Extensions w/ Band (21 reps) 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# curls, 1 purple band 

PM Workout (1530)

5 Mile Run 

-Complete, it was about 40 and sunny in DC ... great conditions to run, really enjoyed getting this in and breaking up the work day. 

12/11/24

 Complete Rest 

12/10/24

AM Workout (0545)

Today was an okay workout. Kept the rest intervals short and weights light. It was good to move and sweat, but the arm accessory was sub-par today... but just followed the program and got it in. Not too taxing overall. 

A.

Deadlift

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# x 2 sets, 365# x 2 sets, 405# x 2 sets 

B.

Strict Pull-ups

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 1:00-1:30 b/t sets

-20# across 

C.

Double DB Bent Over Row

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

-2x75# DB

D.

Lat Pull-Downs

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

-125#

E. 

DB Spider Curls 

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

-2x15# 

F.

DB Double Head Curl

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

-50#

PM Workout (1700)

5 Mile Run 

-Ran around the National Mall ... same run as yesterday, but ran around 9:00 miles today ... foggy/cold, but nice way to end the work day. 

12/09/24

AM Workout (0545)

Today was a solid workout at home ... lots of lighter weights and shorter rest intervals ... felt decent throughout and got a solid upper body pump.

A.

Bench Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-225# 

B.

Barbell Incline Bench Press 

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

-135#

C.

Reverse Grip Bench Press 

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

-115#

D.

Banded Flyes 

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

-2x25# crossover symmetry bands 

E.

Seated DB Tricep French Press 

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

-75#

F.

DB Kick-Backs

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

-2x25#

G.

Every 2 for 10 (5 sets) of:

'Durante Core' 

-Complete 

PM Workout (1600)

5.1 Mile Run ... total running time of 43:30 ... about an 8:30 average pace ... fun stuff ... nice to get out and run around the National Mall to break up the workout. Great conditions for December, about 55 degrees and sunny. 

12/08/24

 Complete Rest 

12/07/24

Did a local in-house Crossfit competition at a gym in Annapolis. Had a good time competing with my wife (who is 5 months pregnant) and we still won the competition, which was fun. She had to scale the toes-to-bar in the last workout to hanging knee-raises, but otherwise we did the competition Rx and the competition officials allowed us to still compete in the Rx division. Fun stuff, great way to spend my Saturday morning. 

I think our workout placements went 1, 1 (tie), and 2nd. 

Workout 1 (0830)

On a 14:00 Clock:

Partner 1 - 3:00 Max Calorie Row

Partner 2 - 3:00 Max Reps Bench Press (185/125#) 

Rest 1:00 and repeat, partners switching stations 

-Result = 

87 Calories ... went out hot and got about 50 calories in :90 and then trailed off a bit in the second half... went really hard and had a "Fran cough" the rest of the day. 

27 Reps (12/4/4/4/3) 

Workout 2 (0930)

7:00 to Establish 3 RM Hang Clean

-225#, 250#, 275# ... definitely more there, but got in what I could given I didn't bring my belt ... really didn't push the loading and got these all as power cleans. 

Workout 3 (1030) 

AMRAP 9:

10 Synchro DB Snatches (50/35#)

10 Synchro Burpees over DB 

10 Synchro Toes-to-Bar

-5 Rds + 5 DB Snatchs 

12/06/24

5 Mile Easy Run 

-Did not time this, ran rather slow as I was with a slower running group at work... but got in what I could, nice to move and sweat a bit. 

12/05/24

Today was a solid workout, wasn't too taxing ... kept the volume/loads on the lighter side tapering down for Saturday. 

A.

Behind the Neck Snatch-Grip Strict Press 

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

-75#, 75#, 85#, 95# 

B. 

Strict Pull-ups @ – RPE 7-8 RPE
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Double DB ZP

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

-2x35# 

C.

Deficit Push-ups (hands and feet on 45s) 

KB Rows (2x72# KB) 

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

-Complete 

D.

DB Curls

DB Skull Crushers 

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

-2x35# 

E.

Hammer Curls

Tricep Cable Push-Downs 

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

-2x35# HC and 55# push-downs 

12/04/24

5.25 Mile Run ... didn't catch the time, but it was a bit cold... 42 degrees, felt like 29 with the wind chill ... first run of the year with full hat/gloves ... not great conditions, but still nice to break up the work day. 

12/03/24

Today was an okay workout... bummed about not feeling great on the cleans, but I shouldn't be suprised by this given I haven't realling been cleaning at all the last year-ish. Overall this was an okay session, mostly just felt bad because I didn't sleep well last night and was just tired. 

A.

On a 30:00 Clock: 

Every 2 for 20 (10 sets)* of: 

3-Position Clean (floor, hang, high-hang)  

*5 sets at RPE 5-6

*5 sets of RPE 7-8 

In the remaining 10 minutes, work up to a opener/heavy-ish 3 RM Hang Power Clean

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235#, 245# 

-3 RM Hang Cleans went: 225#, 245#, 255# (fail - just did the first rep and lost my grip on the bar) ... probably could have done 255#+ on this complex, but lost my grip and just called it there). 

B.

Back Squat 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# across 

C.

Elevated Toe Double DB RDL

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

BB Calf Raises 

4 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB for RDLs, 155# on CR

D.

4 Sets:
KB Side Bends x 15 reps/side

Ab-Wheel Rollouts x 10 reps

Minimal Rest 

-70# KB

12/02/24

Had a decent workout this AM ... lots of light weights and got a great chest/tricep pump. 

A.

Bench Press

5 Sets of 10 @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-195# across 

B.

Incline DB Bench Press

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

-2x50#

C.

Hex Press

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

-2x50# 

D.

Incline DB Flyes

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

-2x25# 

E.

DB French Press 

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

-75#

F.

Cali Press 

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

-95#

G.

DB Kick-Backs 

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

-2 sets with 2x15#, 2 sets with 2x25# 

12/01/24

Got in some lighter crossfit style cardio today... was planning on running, but it ended up being the coldest day of the season so far... about 32 degrees out and I really just didn't want to go out in that. Enjoyed getting in this cardio, tried to incorporate the movements that we will be doing in this weekend's CF competition (rowing, burpees over DB and DB snatches)

A.
EMOM 32 (8 sets) of:

Min 1 - 15/12 Cal Row

Min 2 - 10 Alternating DB Snatches (50/35#)

Min 3 - 10 Burpees over DB 

Min 4 - 1 Round of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... nice sweat/movement, held a consistent pace throughout. 

11/30/24

Complete Rest 

11/29/24

Dropped into a CF class a local gym in Charlotte. Had an awesome time. Facility, workout and people were great, really amazing gym. 

A.
12 Minutes to a Heavy Triple / 3 RM Overhead Squat (from floor)

-135#, 165#, 185#, 205# ... did this in running shoes, no wrist wraps/no WL shoes ... didn't push the loading here, just tried to move through this and hit good positions. Haven't done an OHS in a while! 

B.

AMRAP 12:

12 KB Overhead Lunes (6 right, 6 left) 53/35#

16 KBS (53/35#)

6 Bar Muscle-ups

-5 Rds ... unbroken lunges, broke up the swings and BMU a bit on the second half of this, but overall maintained a decent pace and got a good workout out of this. Very grippy, but overall very fun and enjoyable to get this in. 

11/28/24

AM Workout (0830)

Thanksgiving 4 Miler 

-29:27 ... 7:22 average mile pace ... I think this is the fastest I've ran this race? Overall felt decent and enjoyed getting this in ... going under 30 for a 4 miler is decent for me ... took 36 place overall of over 1,000 runners, which was also cool. Nice tradition, happy to keep it going. 

PM Workout (1230) 

Snuck this in quickly while my son was sleeping... also nice to get this in before an evening of eating and drinking. 

A.

DB Shoulder Press 

4 Sets of 10 - RPE 7-8 

*Rest 2:00-2:30 b/t sets

-2x60# DB 

B.

Lateral Raise 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

C.

Diamond Push-ups

Chin-ups 

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

-Complete, BW 

D.

Bench Dips 

Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW dips, 130# PDs 

E.

5 sets
10 Cable Curl (light/moderate)

10 Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump

F.
5 sets
10 Reverse Cable Curl (light/moderate)

10 Overhead Rope Extensions (light/moderate)
-rest 45 sec b/t sets-

-Complete … don’t remember the weights, just went for a pump 

11/27/24

 Complete Rest 

11/26/24

Today was a decent lower body workout ... incorporating cleans given we have a crossfit event with cleans coming up in the near future... overall cleaning felt much better this week than it did two weeks ago... happy to at least get this stuff in... coming off of illness and lots of life stress has been tough recently. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235#, 245#, 255#, 265# ... all of these felt solid, definitely more there.

B.

Back Squat 

5 sets of 3 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-275#, 325#, 335#, 345#, 355# 

C.

Elevated Toe Double DB RDL

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# DB 

D.

Seated DB Calf Raise

3 sets: 15 reps – RPE 8

Barbell 21s 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# for CF, 65# for 21s 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 10 reps (hollow-rocks, v-ups, tuck-ups :10 hollow hold) 

-Complete 

11/25/24

Had a very busy day in preparation for the holiday... trying to get a million tasks done before Thanksigving... but got in what I could during a quick session ... kept the weights light and the rest intervals short and knocked this out in about 45 minutes. Busy/tough day, but grateful to not be sick anymore. 

A.

Bench Press 

5 Sets of 10 Reps – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-185# across 

B.

4 sets:
6 Incline DB Bench Press- RPE 8
12 Pushups - RPE 7
25 Incline DB Chest Flys - RPE 5
Rest 2:00 – 2:30

-2x75# DB, 2x10# DB for the flyes 

C.

Incline DB Skull Crushers 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Tricep Rope Extensions 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

11/23 & 24/24

"Complete Rest" / very ill ... no workouts here ... had to skip one workout and add an extra day of rest ... was very feverish/fatigue/nauesous all day for Saturday and Sunday. Awful days.