9/17/26

Today was a really solid workout ... I really enjoyed getting this in and training my RC / HSW. This was a class workout, but I modified the movements slightly to target my weaknesses. 

A.

AMRAP 35:
250m Bike Erg*

2 Rope Climbs (15’) 

80’ HSW 

60m Farmer’s Carry (2x70/53#)

Rest 1:00 

*Bike increases by 250m each round 

-5 Rds ... solid aerobic movement, lots of time on my hands, which I need. Mostly unbroken sets of 20' for each set of 80' ... definitely got a bit slower HSWing on the 5th set and actually came down around 10' on two of the sets to break up the segments of 20' ... overall still great training and I was happy to get this in. 

B.

Every 2 for 12 (6 sets):

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

-Complete

9/16/26

Did the class (A and B) and then added in some extra cardio. Overall a solid crossfit session. 

A.

On a 14:00 clock

Back Squat - work up to a heavy triple

-315#, 355#, 375# ... overall felt very good here, kept these all comfortable... had my leg day on Monday and still snuck this in with the class. 

B.

6 Rounds:

10 Lateral Bar Burpees

10 Overhead Squats (95/65 / 135/95 / 165/115 - increase weight every 2 rds) 

Rest :60

-Took a total time of 11:45 - 5:00 = 6:45 ... unbroken OHS, really good training for me, both weaknesses of mine, but felt decent and had fun

C.

AMRAP 20:

30/25 Cal Row

10 Lateral Burpees Over Rower 

-Complete ... didn't record the rounds here, but enjoyed this in... got a ton of good cardio/sweat out of this and I was happy to get in some more lateral burpees. 

9/15/26

AM Workout (0500)

A.

10 RFT:

2 Thrusters (155/105#)

3 Bar Muscle-ups

4 Box Jump Overs (30/24”)

-8:57 ... all sets unbroken, fairly consistent pace ... thrusters were by far the hardest part, but overall felt decent. 

B.

On a 12:00 Clock:

Build to 3 RM Push-Press

-155#, 185#, 205# ... didn't really push the loading here, this was a lot on my wrist after the thrusters and just kept the weights manageable and got good reps. 

C.

AMRAP 15, with 20# vest: 

200m Run

8 Strict Pull-ups

16 DB Box Step-Overs (2x50/35# to 24/20”) 

-3 Rds + 3 DB Box Step-Overs ... this was fun / different ... good aerobic training, box step-overs were by far the most challenging part, all sets slowly done with 10/6. Stepping over a box with 120 extra lbs isn't exactly easy or safe, so just moved with intention and flowed through this at a consistent pace. 

PM Workout (1500)

Solid shoulder/chest/tricep pump this afternoon. 

A.

CGBP 

5x4

-185#, 205#, 215#, 205#, 205# 

B.

DB Floor Press

4x12 

-2x75# across

C.

Dips 

4xMax @ 2 minutes rest 

-Between 6-10 reps here... I was surprisingly thrashed from A and B at this point. 

D.

Seated Side Laterals w/ Forward Lean

3x10

Incline Bench Rear Delt Fly

3x10

Supinated Barbell Front Raise

3x10

-2x30# DB on the first two movements, 40# barbell 

E.

Smith Machine Seated French Press

4x10

-2x10# weight on each side ... never done this movement, was a solid pump, kept it very light 

9/14/26

AM Workout (0500)

A.

5 Sets:
AMRAP 3:
10 Deadlift (275/195#)

15 Toes-to-Bar

Max Cals Echo Bike 

Rest 2 minutes 

-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all. 

B.

EMOM 16:

Odd: 12 GHD Sit-ups*

Even: 15 Wall-Balls (20/14#)*

*On the last minute of each movement, complete a max effort set 

-Result = 20 GHD sit-ups and 23 Wall-Balls 

PM Workout (1530)

Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in. 

A.

Back Squat

6x3

DB Incline Rows

6x8/arm

-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across 

B.

DB Lunges, Farmer's Carry

3 x 20 Steps 

Bench Adduction 

3x6

-Complete, 2x60# KB FC

C.

Rock Back Calf Raise 

3x12

Banded Anterior Tibialis 

3x30

-135# rock back, 1 orange band 

9/13/26

Complete Rest 

9/12/26

Solid Saturday workout this AM ... got in a version of the class workout (part A) and then snuck in my deadlift workout for the week. Felt solid throughout. 

A.

Every 4:00 for 28:00 (7 sets) of:

200m Ski

5 x 1 Wall-Walk + 1 Strict WF HSPU

7 Double KB Snatch (2x35# KB)

-Complete … fasest / slowest were 1:45 and 2:25 … shoulders gassed out the wall-walks/hspu, but tried to remain as consistent as possible … fun conditioning that was so shoulder-limiting that it really didn’t wreck me much. 

 

B.

Deadlift

3x3

-405#, 435, 460#

C.

Deadlift

4x3 @ 82.5% of the above heaviest triple = 385# 

One Arm DB Row

4x8 

-Complete, 80# DB Rows

D.

Calf Iso Hold - Dorsiflexion 

3x 20 seconds

Standing Calf Raises w/ DB

3x10 (each leg) 

-Complete, 50# DB for the raises 

E.

DB Bicep Curls

4x12

Prone Incline DB Curls

4x12

Banded Tricep Extensions

4x30 

-2x40# for the curls, 2x15# for the PIDBC, 1 green band … solid arm finisher 

9/11/26

 Much needed complete rest 

9/10/26

AM Workout (0500)

A.

3xAMRAP 9 (30 min clock):

1:00 Max Strict Pull-ups

1000m Run

1:00 Max Supinated Strict Pull-ups

Max Distance HSW 

Rest 1 min 

-Complete ... overall this was really good training ... I kept this slower / lower stress than my typical crossfit training, but overall really enjoyed getting this in and I am EXTREMELY grateful my left wrist isn't broken and is improving to the point I could HSW today and was totally unaffected ... got 100' on the first set, 75' on the second and 100' on the last... third run really slowed down and I cut out the last set of supinated pull-ups to get in some extra HSW. Fun stuff!

B.

Every 2 for 12 (6 sets) of:

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... tough, but good. 

PM Workout (1330)

Overall had a decent pump this afternoon... got in my shoulder workout (A-D) and then added in some extra tricep work after... solid shoulder work and a nice pump. 

A.

Seated DB Press

12,10,8,6

-2x55# x12, 2x60# x 10, 2x65# x 8, 2x70# x 6 

B.

Reverse Shrugs on Dip Bars

4x10

-Complete, BW 

C.

Neutral Grip DB Bench Press

3x10

:60 rest

-2x70# across 

D.

Heavy Partial DB Lateral Raise

4x8

Incline Bench Shrugs

4x8 

-2x35#  raises, 2x50# shrugs 

E.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-52.5# 

F.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-32.5#