12/21/24

Jumped into the CF class this AM with my wife. Enjoyed getting this in, it was very simple/easier crossfit style aerobic conditioning. Nothing too taxing, kept a consistent pace and enjoyed getting this in. 

A.

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

50 Cal Assault Bike

100 KBS (53/35#)

50 Calorie Assault Bike

100 Box Jumps (24/20”)

50 Calorie Assault Bike

100 Burpees 

-21:15 … kept 1:1 on the reps for everything but the bike … I did the majority of the bike caloires. Overall a nice/shorter sweat and movement. 

12/20/24

Today was overall a decent workout ... part C was supposed to be a 20 minute emom... but only was able to get 10 minutes in as my son woke up during this workout and I had to go tend to him... at many (most) points in my life a disturbance like this would have infuriated me, but I was totally okay with this today as I'm really happy with where my fitness is at and those 10 minutes are not making or breaking my fitness. Great way to start the day, enjoyed getting this in, not too taxing overall. 

A.

Front Squat

6 sets: 6 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-185#, 215#, 235#, 255#, 265#, 275# 

B.

BB Calf Raises 

4 sets: 20 reps – RPE 8

Russian Twists 

4 sets: 20 reps – RPE 8

Abwhell Rollouts

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

-135# for CF, 45# for RT

C.

EMOM 10

Odd: 18/15 Calorie Row

Even: 3 Hang Power Cleans (205#) 

-Complete ... this was supposed to be 20 minutes, I was cruising through this well, but had to end it early. Still a nice sweat/movement. 

12/19/24

AM Workout (0545)

Today was a decent shoulder/arm workout overall, got a nice pump out of this. 

A.

Behind the Neck Strict Press 

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

-75#, 95#, 105#, 105# 

B.

DB Strict Press 

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

-2x35# DB 

C.

Plate Side Raises

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

-2x10# 

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 Pull-ups 

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

-Complete, BW 

F.

Dips 

3 sets: 15 reps - RPE 7

Ring Curls  

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

-Complete, BW 

G.

DB French Press 

Seated Hammer Curls 

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

-50# FP, 2x25# HC

H.

Barbell 21s 

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

-45# 

PM Workout (1600)

5.5 Mile Run 

-Untimed ... but ran around the national mall, overall decent weather and really enjoyed getting this in after a long day of work. 

12/18/24

 Complete Rest 

12/17/24

AM Workout (0545)

Overall had a decent workout, didn't push anything max effort here, just got a solid back/bicep pump. 

A.

Deadlift 

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-405#, 425#, 435#, 445#, 455# 

B.

Strict Pull-ups

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# across 

C.

Pendlay Rows

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

-155#

D.

Straight Arm Lat Pull Downs

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

-2x25# crossover symmetry bands 

E.

Barbell Drag Curls

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

-65# 

F.

DB Curls

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

-2x35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ab-Whell Rollouts 

3 sets: 10 reps 

-70# KB 

PM Workout (1600) 

6 Mile Run 

-Complete ... didn't get the exact pace, but overall this was a good run. Amazing conditions in DC ... it was sunny and about 60 degrees .. really unreal weather and a good time. 

12/16/24

AM Workout (0545)

Today was a solid workout ... bit of a long and stressful weekend parenting, but I was really happy to get in the gym and have some time to myself. Got a massive tricep pump from the last part, good stuff. 

A.

Bench Press 

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-235#, 245#, 255#, 260#, 260# 

B.

Reverse Grip Incline DB Press

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

-2x35 #DB 

C.

Alternating DB Bench Press 

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

-2x50# DB 

D.

Resistance Band Fly - High to Low

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

-25# crossover symmetry bands 

E.

Strict Dips 

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

-BW

F.

EZ Bar Incline Skull Crushers 

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

-75# 

G.

EZ Bar Skull Crushers (feet up)

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

-75# 

H.

Inverted Skull Crushers 

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

-BW

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1600)

6.44 Mile Run ... overall had a decent run, was a bit cold... didn't get the time, but got in a good amount of distance ... great way to break up the work day. 

12/15/24

Complete Rest 

Originally wanted to get in some cardio / mobility today ... but was very tired and just called it. 

12/14/24

Today was a solid workout ... not too taxing, front squatting felt decent and the cardio was moderate and consistent ... nice to move and sweat. 

A.

Front Squat

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

-185#, 205#, 225#, 245#, 245#, 255# 

B.

Seated DB Calf Raises 

4 sets: 20 reps – RPE 8

Russian Twists 

4 sets: 20 reps – RPE 8

Abwheel Rollouts 

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

-Complete, 2x50# for CR and 45# for RT

C.

Every 3 for 30 (10 sets) of: 
300/240m Ski
6 Burpee Box Jump Overs (24/20”) 

-Complete ... these intervals took about 1:45 on average ... kept these consistently at that pace and got a sweat. Nice variation to my training lately. 

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#