11/04/23

 Today was not ideal ... my son woke up at 0430... I watched him until he fell asleep at 1300 ... but I had to battle him to sleep from 1130 to 1300 ... he slept for around 1 hour, so I had to cut my session short as I was trying to get everything in during his nap, which he didn't sleep the full two hours he usually does ... tried to get what I could out of this, did break a sweat and it was nice to move/attempt to de-stress from the grind of parenting an infant. 

Warm-up

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat,  upright torso. 

2. Dumbbell Pullover x 5 reps

*Keep spine straight. 2-3 second lower, 5 sec hold in end position. 

3. Squat Thoracic Rotations x 3/side 

*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 

4. Jump Squat x 5 

-Complete

A.

Every 60sec x 10 Sets

1 Muscle Snatch

1 Hang Power Snatch

1 Power Snatch

-105# x 2 sets, 125# x 2 sets, 135# x 2 sets, 145# x 2 sets, 155# x 2 sets 

B.

Back Squat; 5,5,4,3 (add load with each set - make your last set TOUGH); rest 2-3mins

-245#, 275#, 300#, 315# 

C.

3-4 Sets NOT FOR TIME

1.1.1 Weighted Strict Dip; 21X1 Tempo

immediately into

3 Wall Walks 

rest 30sec

4 Strict HSPU 

15 Bulgarian Ring Rows

rest 90sec between sets

*1.1.1 = cluster set, one set is 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep

-Complete, 4 sets ... 18# KB for the dips 

D.

3-5 Sets

8 Devils Press 50/35lbs

rest 15sec

10 Hanging Knee Tucks

10 Alternating Hanging Oblique Raise

rest 15sec

10 Suitcase Long Step Walking Lunges

rest 60-90sets

-D/N Complete this ... only got 1 set in and had to go back to parenting. 

11/03/23

Got a decent lower body workout in ... nothing maximal, just lots of good reps today, nice way to start the day after having an extremely hectic week.

Warm-up

2-3 Rounds

20 Anterior Tibialis Raises 

*Raise the toes as high as possible toward the shins. 

10 Plank Psoas March R

10 Plank Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back. 

-Complete

A.

5 Rounds For Time*

4 Split Stance Single Arm KB RDL Right

4 Split Stance KB Snatch Right

4 Single Arm Overhead Split Squats Right

20m KB Overhead Carry Right

4 Split Stance Single Arm KB RDL Left

4 Split Stance KB Snatch Left

4 Single Arm Overhead Split Squats Left

20m KB Overhead Carry Left

*UNBROKEN - Give it a shot today and attempt to perform all 5 Rounds without putting the KB down or taking a break. Challenge yourself with your weight selection.

-Complete, 35# KB ... didn't time this, but took minimal rest between unbroken sets ... great warm-up/way to loosen up

B.

Front Squat; 21X1; 4,4,3,3

rest 2-3mins between sets

-185#, 205#, 225#, 225#

C.

3 Sets

1. DB Suitcase Knee Over Toe Split Squat; 21X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Push Press; 10X0; 10/arm

rest 45sec

3 Three Point Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-25# DB for the SS ... 50# on other movements

D.

For Time:

1000m/800m Bike Erg

40 Anchored PVC Sit Up

30 Air Squats

20 DB Box Step Overs 20/16" (2x50/35lbs)

30 Air Squats

40 Anchored PVC Sit Up

1000m/800m Bike Erg

-Complete, took about 11 minutes

11/02/23

Complete Rest 

11/01/23

Today was a solid session, especially for an at-home crossfit session ... got a lot of intensity out of the conditioning piece. 

Warm-up

2-3 Sets

10 Toes Elevated Dumbbell Jefferson Curls

*Move one vertebra at a time before hinging from the hip and stretching through the posterior chain. 

10 Sumo Stance Dumbbell RDL

*Hinge as far as possible to stretch through the hips and hamstrings without allowing the low back to round. 

10 Standing Calf Raise

*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete 

A.

3-4 Sets  - TOUGH EFFORT

8 Burpee Lateral Hop

8 Dumbbell Deadlifts

12sec Assault Bike SPRINT @ 97%

rest walk 60-90sec between sets

-Complete, 3 sets, 2x50# DB

B.

Every 60sec x 10-12sets

1 Segment Power Clean

1 Power Clean

*drop the bar after each power clean and reset for the next rep

**build weight with every set

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235# x 2 sets, 245# x 1 set, 250# x 1 set ... cleaning is start to feel a lot better, fun stuff. 

C.

4 Sets: 

Deficit Clean Deadlift @ 3131 Tempo x 2 reps

right into

Deficit Clean Pull x 2 reps

rest 2mins 

-185# across 

D.

5-6 Sets

3 Power Clean @ 135/95lbs

2 Hang Squat Clean @ 135/95lbs

4 Box Jumps @ 24/20" 

6 Bar Facing Burpees

rest 30-45sec and repeat

 

rest as needed after completing all 5-6 sets above before moving to the next part:

5-6 Sets

8 Sprawls 

8 Goblet Squats (53/35# KB) 

4 Hang Squat Clean @ 135/95lbs

rest 30-45sec and repeat

-Complete ... went 10 sets (5 sets of each) and went straight through with a set every :90 (15 minutes total) 

10/31/23

This afternoon was a decent workout, got a nice pump and stayed consistent on the aerobic conditioning. 

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower. 

-Complete

A.

3 Sets

1. Side Plank Powell Raise x 10-12/arm

2. Tuck L-Sit (on rings) x 30sec

3. Single Arm Ring Row; 2020; 8/arm

rest as needed between movements and sets 

-Complete, 5# Powell Raise

B.

Bench Press

4x10

Rest 2-3 minutes

-190# across, no misses

C.

3-4 Sets

1. Close Grip Bench Press; 21X1; 5,5,4,4

rest 45sec

2. Glute Bridge Single Arm Dumbbell Bench Press; 30X0; 6-8/arm 

rest 45sec

2. Wide Grip Strict Pull up; 8-12reps NO TEMPO

rest 90-120sec and back to 1

*close grip - hand placement inside shoulder width / wide grip - hand placement outside shoulder width

*use a band if needed to assist you in achieving the top end of the rep range for the pull ups

-Complete, 4 sets ... 140# on bench, 50# on DB bench and BW on pull-ups

D.

EMOM x 15mins

1st - 12 V-ups

2nd - 12 Alternating Dumbbell Power Snatch (75#)

3rd - Bike 12/9 Cals

straight into...

EMOM x 15mins

1st - 5 Strict Dips + 10sec dip support at the top

2nd - 10 Single Arm DB Push Press/arm (50#)

3rd - Row 12/9 Cals

-Complete

10/30/23

Got in the class workout this AM.

A.

EMOM 10:

2 Clean and Jerks @ 60-75% (185-225#) 

-Went 185# for 5 sets, 205# for 4 sets and then 225# for 1 set ... felt pretty decent throughout this, got lots of good reps. 

B.

AMRAP 10:

2-4-6-8-10... 

DB Front Squats*

*8 Push-ups on DB after each set of squats 

-18 + 7 Front Squats into set of 20 

10/29/23

Today was an okay workout ... a bit tired from traveling/parenting ... hard to focus and overall I just didn't feel good. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds 

1. Shinbox Goodmorning + Rear Hip ER x 5/side

*Try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up. 

2. Shoulder Extension Bridge x 5

*Start with legs straight, push through the  floor, then use the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows. 

3. Russian Babymaker x 5

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees. 

4. Goodmorning Jump x 3

*Stretch through the posterior chain and then squeeze the glutes and explode. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint. Move through these like a giant superset.

-Complete

A. 

3 Sets

10 Single-Arm Landmine Z Press/arm

15 Single Arm Landmine Meadow Row/arm

20 Tall Kneeling Landmine Goblet Press Out (10/side)

Rest as needed between movements and sets

*Keep Loads Light and take only as much rest as needed. Stay focused and get a good shoulder pump headed into an upper-body intensive day.

-Complete, 35# bar, no rest 

B.

2 Muscle Snatches

1 Power Snatch

1 Hang Power Snatch

rest 60sec x 8 sets - building with each set

-105# x 2 sets, 125# x 2 sets, 135# x 2 sets, 145# x 2 sets 

C.

3-4 Sets

1. Weighted Strict Dip; 21X1; 4,4,4,4 

rest 45sec

2. Strict Handstand Push Up or Pike Strict HSPU; AMRAP in 20sec

rest 45sec

3. Dumbbell Elbowing Row 10X0 x 12-15/arm

rest 90sec and back to 1

-4 Sets ... BW on dips and 15# on DB row and then 7,7,6,6 on SHPSU 

D.

3-4 Sets

10 Strict Pull-ups

5 Wall-Walks

10 Bar-Facing Burpees 

10 Hang Power Cleans 135/95lbs

500/400m Row (increase pace per set)

Rest 2mins between sets

-Complete, 3 sets ... 4:40, 4:45, 5:38 ... gassed on by the last one, broke up the pull-ups, WW and just rowed slow, called it at 3 sets. 

10/28/23

Complete Rest / travel back to MD. 

10/27/23

Today was a solid workout ... got this in during the afternoon while on the road ... modified some stuff due to equipment issues, but still got in a really good session. 

Warm-up

Cardio of Choice x 3-5 min OR Reverse Sled Drag x 5 minutes 

+

2-3 Sets

10 Hand Supported Single Leg RDL/leg

*Stretch through the hamstrings without allowing the low back to round. 

10 Patrick Steps Level 3

*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression. 

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs. 

-Complete 

A.

3 Sets:

400m Run (on treadmill) @ 6-7 RPE 

5 KB Sumo Deadlifts + 5 KB Hang Cleans R+L + 5 KB Goblet Squats (50#) 

10 Burpees

Rest :60 

-Complete 

B.

1-1/4 Back Squat; 3,3,2,2 (add load with each set and finish at 90% effort); rest 2-3mins

90% Effort - consider this on the RPE scale, not your 90% max all-time lifts.

-275# for both sets of 3, then 295#, 305# 

C.

3 Sets

1. Seated Good Morning; 2111; 10-12reps

rest 60sec

2. Goblet Kickstand Pistol Squat; 30X1; 6-8/leg; 

rest 60sec and back to 1

-95# on GM, 35# DB for the squats 

D.

3 Sets

15 Smith Machine Calf Raises (2x45# plates)

Rest :60

6 Turkish Get-ups (3 L, 3 R) - 50# 

Rest :60

-Complete 

E.

3 Sets

10 Russian KB Swings 

rest 15sec

10 Hollow Rocks

20-30sec Tuck L-Hang

rest 15sec

10 KB Rack Curtsy Squat

rest 60-90sec

-Complete, 50# KB for both movements 

F.

E2 For 10 (5sets ) of:

20 Rope Tricep Push-downs

20 Cable Curls 

-Complete, across at 37.5# ... great way to blow out the arms 

10/26/23

Complete Rest 

10/25/23

Today was a decent workout... combined a couple workouts due to the crammed week of coming off my illness and not training Monday and the travel I have this week. Overall got a good session out of this, EMOM at the end was fun.

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

A.

3-4 Sets 

Row 150m

10 Split Stance Dumbbell RDL Right

5 Burpee Broad Jumps

10 Split Stance Dumbbell RDL Left

Row 150m

rest walk 60sec

-Complete, 3 sets, 25# DB

B.

Every 60sec x 8-10 sets 

1 Hang Power Clean Below Knee (pause 1sec below the knee)

1.1 Power Clean

*drop the bar after each power clean and reset for the next rep

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 1, 235# x 1

C.

Front Squat; 21X1; 5,5,4,4

rest 2-3mins between sets

-185#, 195#, 205# for both sets of 4

D.

Deficit Clean Grip Deadlift @ 3131 x 3 reps

Deficit Clean Pull x 1 rep

rest 2mins x 4 Sets

*no rest in between movements

-155#, 175#, 195#, 195#

E.

3 Sets

1. KB Goblet Cossack Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Floor Press; 20X1; 6-8/arm;

rest 45sec

3 Quadruped Plank KB Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-35# KB for BK movements and 50# DB for floor press

F.

3-5 sets

1 Power Clean @ 155/105

2 Hang Squat Clean @ 155/105

4 Bar Facing Burpees

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto 

 

3-5 sets

1 Power Clean @ 155/105

2 Hang Squat Cleans Below Knee @ 155/105

6 Strict Dips

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto 

 

3-5 sets

3 Burpee Strict Pull-Ups

2 Touch and Go Power Cleans @ 155/105

3 Box Jumps 30/24"

-rest 30-45sec between sets

-Complete ... 5 sets of each movement, went through this as a 15:00 EMOM, nice sweat.

10/24/23

Today was not a great workout, but I am grateful that I at least felt well enough to move and sweat. Still have a small bit of a sore throat/congestion, but I feel a bit stir-crazy and wanted some activity and sweat. Have had a lot of life/work stress and it was difficult to focus or enjoy myself.

Warm-up

2-3 Rounds

50' Bear Crawl Slow or cardio of choice x 60 sec 

10 Prone Trap 3 Raise

*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears. 

10 DB External Rotation Elbow on Knee R

10 DB External Rotation Elbow on Knee L

*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder. 

-Complete

A.

3 Sets

1. Supinated Band Pull Aparts x 15-20reps

2. Plank; 30sec

3. Bulgarian Ring Row; 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)

rest as needed between movements and sets

-Complete

B.

Bench Press

4x10 @ RPE 7-8

Rest 2-3 minutes

-Complete, across at 185# ... added this in, just wanted to bench.

C.

3-4 Sets

1. Barbell Strict Press; 21X1; 5,5,4,4

rest 45sec

2. Alternating Dumbbell Push Press; 31X1; 8-12 total (4-6/arm)

rest 45sec

3. Strict Pull Up; 21X1; 1.1.1 (rest 5-10sec between reps)

rest 90-120sec and back to 1

-Complete, 3 sets ... 95# on the press, 2x35# DB for the PP and 25# weighted on the pull-ups

D.

Every 3:00 x 5 sets

10 V-ups

8 Hang KB Snatch @ 53/35lbs R

8 Hang KB Snatch @ 53/35lbs L

500/400m Bike

rest as needed before moving on to part D

E.

Every 3:00 x 5 sets

8-10 Parallette Push Ups @ 21X1 Tempo

12 Dual Hang KB Clean 53/35lbs

500/400m Bike

-Complete ... did D and E straight through on a 30:00 clock