7/14/26

AM Workout (0500)

Really solid class workout this AM … tough crossfit conditioning. 

A.

AMRAP 4:

200m Run

20 C2B Pull-ups

Max Power Snatch (135/95#)

Rest 3:00

AMRAP 6:

400m Run

25 C2B Pull-ups

Max Power Sntach (135/95#)

Rest 3:00

AMRAP 8

600m Run

30 C2B Pull-ups

Max Power Sntach (135/95#)

-Result = 

22 + 23 + 25 = 70 snatches … this was tough conditioning… and the group I ran with this AM was fast… I did all of the C2B pull-ups unbroken 

PM Workout (1500)

This was a fun/pumpy session ... enjoyed getting in these OHS in front of a mirror and really work on my technique/position and enjoyed the back/bicep pump afterward. 

A.

Overhead Squat

8-8-6-6-4-4 

-95# x 8, 145# x 8, 165# x 6, 165# x 6, 185# x 4, 185# x 4 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# 

D.

Hammer Strength Machine Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-270# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45  

-50# 

7/13/26

AM Workout (0600)

Did the 6 am class at Jump Ship this AM … overall was not too taxing, but a nice way to start the day. 

A.

21-15-9

Push-ups

Cal Row

SDHP (95/65#) 

-4:48 … broke up the set of 15 SDHP into 9/6 … everything else was very smooth … definitely haven’t done many SDHPs recently (or really ever?), but got through them well enough. 

B.

Every 3 for 15 (5 sets):

Bench Press

10-10-5-5-5 

-185#, 195#, sets of 5 across at 205# … figured I would jump up to 225# for the later sets of 5… but I was pretty smoked from the first part and kept it at 205# across. 

PM Workout (1600)

Still in a strange transition phase and I had some other stuff planned out, but gym was extremely busy … probably the busiest gym I’ve ever been in … just got in what I could based on what was available … definitely stressful and annoying during this transitory phase, but got a decent pump and at least I did something. 

A.

Incline Bench Press

3x10

Rest :60-:90 

-165# across … went 10, 8, 7 … rough. 

B.

DB Bench Press

3x10

Rest :60-:90 

-2x65# across

C.

DB Flyes

3x10

Rest :60-:90 

-2x15# across

D.

Tricep Double D Push-Downs

7x8-12 reps 

Rest :45 

-42.5# 

E.

Rope Overhead Extensions 

7x8-12 reps 

Rest :45 

-52.5# 

7/12/26

 4 Mile Easy Run 

-Complete … ran around 38 minutes / 9:30 mile pace … kept this really easy and ran around MCBH Hawaii. 

7/11/26

AM Workout (0700)

Went to Jump Ship Kailua today for a workout, will be joining the gym shortly. Overall enjoyed the workout, but I mistakenly paired with someone that was a bit slower on the WOD ... it ended up giving me a ton of rest between sets... which made the workout rather easy. BUT I still got a sweat and it was nice to move and do crossfit and meet people. 

A.

AMRAP 20, with a partner, alternating full rounds:

1 Hang Clean (165/105#)

1 Front Squat (165/105#)

1 Shoulder-to-Overhead (165/105#)*

*Add a rep to each movement every round 

-We finished the (165/105#) of 7, all sets unbroken for me, my partner was getting trashed in the round of 8 for the last few minutes of this. I was literally getting probably 4:1 or 5:1 rest (and my partner getting the opposite) 

B.

Every 2 for 10 (5 sets) of:

5 Deadlifts 

-Complete, across at 405# ... wanted to start there and go up, but with part A and all the travel/stress/uncertainty in my life I just kept the weights lighter and got in good reps. 

PM Workout (1245)

Overall had a solid lat/bicep pump in the afternoon... snuck this in at the gym on base near my hotel. 

A.

Strict 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.

-Complete, BW 3x10

 

B.

Strict Neutral Grip 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.

-Complete, BW 3x10

 

C. 

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x15 with 120# 

 

D.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-15,13,10 with 2x30# 

 

E.

Shoulder "I"s

3 sets x 10 reps

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

-Standing, 2x5# DB 

 

F.

Shoulder "Y"s

3 sets x 10 reps

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

-Standing, 2x5# DB 

 

G.

Shoulder "T"s

3 sets x 10 reps

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

-Standing, 2x5# DB 

07/10/26

Overall I was quite tired going into this ... traveled to Hawaii over the last two days and I'm living in a hotel room with my two dogs... it has been a lot, but I was happy to sneak this in... kept the weights lighter overall, but still got a decent pump. 

A.

Bench Press

4 sets x 10-12 reps 

-185# across 

 

B. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# across 

C. 

Neutral Grip DB Bench Press

3 sets x 10-12 reps

-2x65# ... went 9,8,7 ... rough. 

D.

DB Pull-Overs 

3 sets x 10-12 reps

-50# 

 

E.

Incline Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x30# DB

 

F.

Tricep Rope Push-Downs 

3 sets x 12-15 reps

-42.5# 

G.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-2x10# DB

 

H. 

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-2x10# DB

07/09/26

 Complete Rest / travel to Hawaii. 

07/08/26

Overall a decent class this AM… last workout in Annapolis before the move to Hawaii later today. 

A.

Every 2 for 14 (7 sets) of:

Power Snatch x 1 rep - build to heavy single 

-185#, 185#, 195#, 195#, 205#, 205#, 215# … felt decent overall for not really snatching heavy at all in recent monhts ... probablt could have put up 225#, but just called it at 215# and didn’t really push this to near failure. 

B.

‘Omar’ 

For time:

10 thrusters (95/65#)

15 bar-facing burpees

20 thrusters (95/65#)

25 bar-facing burpees

30 thrusters (95/65#)

35 bar-facing burpees

-10:00 … overall felt slow here, but have been traveling / dealing with moving/life stress and didn’t really go all out, but it was nice to move and sweat and get this in. 

07/07/26

 Complete Rest 

07/06/26

 Complete Rest 

07/05/26

 7.67 Mile Run 

-Complete ... didn't get the exact time, but ran about 10 minute miles ... we always do this run over the 4th of July and I'm really glad we were able to get it in again this year. It was hot by the time we left, about 75 degrees by ~9:00 am ... definitely felt the heat, but overall I did feel good throughout. Great way to start the day. 

07/03 & 04/26

 Complete Rest 

07/02/26

Overall a lower volume class, not too taxing, but enjoyed getting this in. 

A.

Every 2 for 16 (8 sets) of:

Sets 1-3: 2 Cleans 

Sets 4-8: 1 Clean

-Doubles went 185#, 205#, 225# … singles went 245#, 265#, 275#, 275#, 275# … felt solid throughout. 

B.

4 Sets: 

6 Unbroken Power Cleans @ 50% (155#)

50’ Farmer’s Carry Walking Lunge (2x53/35 KB) 

Rest 2 minutes 

-Complete … don’t remember the exact time, but this was overall a fairly chill workout and not too taxing.