11/27/24
Strength:
Back Squat: 4 x 3 x 245 lbs
MetCon:
8 rounds, alternating:
1 min max calories, row
1 min walking lunges
:30 rest between rounds
Notes: Toned done workout, which is great the day before a 5K race. I kept the squats relatively light and didn’t even load the lunges. Still, get some work in and did the movements.
11/28/2024
8:30 am
5 K race (Silicon Valley Turkey Trot)
Time = 22:17
Not bad. Wanted to go faster than 7:30 min/mile and I did. Last year I got 22:12, and if I knew I was that close I would have finished harder.
2:30 pm, garage
5 rounds, done as 20 min alternating EMOM
15 overhead sit ups (hold a pair of DBs with arms outstretched - finish with them overhead)
10 barbell good mornings (lightweight; just for the movement)
15 deficit push ups
8 strict ring pull ups
Notes: Good day! And I haven’t even had dinner yet. Watched some football with friends between the run and the garage workout.
11/29/2024
8:30 am, garage
A1. OHP, 5’s PRO: 65, 75, 85, 100, 120 135 lbs
A2. Ring rows, feet elevated: 6 x 10
B1: CG Bench: 3 x 10 x 165 lbs
B2: Pull aparts: 3 x 25
C1: Hybrid barbell shrugs/rows: 4 x 25 x 135 lbs
C2: Neck flexion: 4 x 15 x 15 lbs on head
Notes: I really needed a slow-paced strength workout, and this fit the bill. It’s 531 Building a Bigger Yoke, with rows swapped in for pul ups (I did pull ups yesterday). We have a Friendsgiving later, and I may try to get in some easy bonus work prior to that.
12/01/2024
9:30 am, local trail
7.14 mile run; 9:28 min/mile pace
3 pm, garage
15 min EMOM, alternating
Min 1: 20 sit ups
Min 2: 15 push ups
Min 3: 10 inverted ring rows, feet elevated
Notes: Feeling really good on these runs. Stretched it out a bit today, and had a running partner which made it easier. Got in a bit of calisthenics (mostly just to move and help with stiffness) during halftime of the Eagles/Ravens.
I have another 5K coming up in two weeks. My goal is to break 22 minutes. In the Turkey Trot, I came in 10th place out of 506 in my age group. That’s my goal: maintain and let others my age fall apart. Still, not bad for only doing two runs to prepare for it.
12/03/2024
7 am, CF
MetCon. 3 rounds for total calories
2:00 max calories, assault bike
0:30 rest
2:00 Bar muscle ups; 8 reps
0:30 rest
2:00 max calories, assault bike
0:30 rest
2:00 Alternating DB cleans from floor; 16 reps; 70 lb DB
0:30 rest
Me = 153.1 calories
Also 24 muscle ups and 48 alternating DB cleans
Notes: This was actually a pretty easy one. I did 2 muscle ups every 0:30 to get 8 total each round, and did 4 alternating DB cleans every 0:30 to get 16 total. Kept a good pace on the assault bike but didn’t kill myself.
Will get in some bonus work at the end of the day.
12/03/2024
Bonus work, 5:30 pm
3 rounds:
15/15 banded donkey kicks
15 TEMPO push ups
Mobility movement (scorpion stretch - windmills - child’s pose)
12/04/2024
7 am, Crossfit
Strength:
Clean and jerk progression: worked up to 155 lbs. Not great but good enough
Clean pulls from floor: 5 x 5 x 175 lbs
WOD. 12 min AMRAP.
8 Box jumps (fully stand up on box for each jump); 24" box
8 Double DB cleans; 50 lb DBs
8 Double DB Front Squats; 50 lb DBs
Me = 6 rounds + 8 reps
Notes: Had planned on getting in bonus work, but at the end of the day just didn’t get to it. One thing I’ve noted from upping my distance running: I’ve lost some zip and spryness on the WODs. I don’t mind for the short term - and I’m sure there’s value in prioritizing something different - but I was surprised by how noticeable it was. I should have finished 7+ rounds but just didn’t have that “sprint” mentality.
I’m talking today (12/05) as a rest day because of an early work day. I’ll get back at it tomorrow.