Funny you say that, because after a heavy set I am often so out of breath it feels like I have been doing cardio.
3 Likes
6/26/2025
7 am, CF
Part 1. Pull up/bar work.
5 x (1 pull up + 0:15 hold above bar + 0:03 descent + 0:25 hang)
Rest 1 min between sets
MetCon, for time
9 - 15 - 21 - 15 - 9
DB Floor Press; 2 x 50lb
DL; 185 lbs
Calories on Rower
Me = 12:17
Accessories:
3 x 12/12 single leg calf raises; holding 9kg KB
3 x 10/10 single arm tricep DB extensions
Notes: Crushed the MetCon. It’s looking like I’ll be doing an in-house CF competition this Saturday, so tomorrow will be an off day.
7 Likes
6/28/2025
8 am. Crossfit partner competition at my gym.
WOD #1.
16 min AMRAP
60 calories row
9 burpee box jum overs, 24" box
90 ft walking lunges, 1x50 lb DB
(row split up, others done synchronously)
Us = 3 rounds + 425 reps
WOD #2. For time
10 rounds, alternating partners doing:
7 thrusters, 75 lbs
50 single under
Us = 7:45
WOD #3
1RM Snatch
1RM Clean and jerk
Me = 135 lbs and 175 lbs (partner got 125 an 165 lbs)
Notes: We ended up in the intermediate division because I can’t do double unders. The only difference was in WOD #2: they Rx division did 95# thrusters and double unders. That said, we took first place by a pretty wide margin. As I’ve said in the past, our gym has some nice athletes but no real monsters.
My loot was a new TRY backpack, hat, t-shirt, and a gym competition-specific t-shirt. Good day, and I’m not wiped out from it.
11 Likes
Congrats on the win and the awesome loot! And, for what it’s worth - I can’t double under either, so dumb - like, what’s even the point. lol
2 Likes
I get so frustrated practicing double unders that I never do. Turns out that approach doesn’t result in learning them. Glad I’m not the only one.
4 Likes
I’m also a proud member of Team double-unders are stupid.
Well done on the win.
3 Likes
I’m thinking we should start a group and get them canceled. lol
3 Likes
6/29/2025
Recovery day
15K steps
5 miles in airdyne
Mobility work
Notes: Back at it tomorrow.
I’ll be starting a petition to make double unders illegal in the near future.
7 Likes
Nice job on the win sir. Quality
3 Likes
6/30/2025
7 am, CF gym
Strength: Alternating back rack reverse lunges
1 x 8 x 115 lbs
1 x 8 x 125 lbs
1 x 8 x 135 lbs
1 x 8 x 145 lbs
1 x 8 x 155 lbs
MetCon. Every movement done with 1 x 45 lb DB.
3 rounds for time:
24 alternating DB snatches
12 lateral box step ups
24 alternating DB cleans
12 lateral box step ups
Me = 12:43
Notes: This was a bit more intense than a typical Monday morning workout, but with the rest day yesterday I was fine with it. Lunges get me more sore than any other movement, so I know what’s coming. The Rx was a 50# DB, and I probably should have just gone for it since I could still have finished in the 14:00 time cap, but something told me just to back off a bit to keep the pace up. Probably a smart move, but it’s always mentally tough to not just “do it”.
Thanks! Being an in-gym event, the competition wasn’t fierce but I’ll take it. I appreciate the props.
7 Likes
7/01/2025
7 am, Hyrox
Part 1. 12 min AMRAP:
30 ski swings; 2 x 25# DBs
20 standing Z presses; 2 x 25# DBs
10 overhead DB sit ups; 2 x 15# DBs
100 mountain climbers
Part 2: Each zone 6:00; 2 times through. Rest 1:00 between rounds.
Zone 1: Underhand sled push, 20 meters. 170# added
Zone 1: 8/8 DB push press + 8/8 split squats; 1 x 40lb DB
Notes: Nice little workout. It’s a nice change up to not have to count reps or rounds and just put in a solid effort and be done with it.
7 Likes
7/02/2025
Back squat, 75%. Go every 2:00
6 x 3 x 235 lbs
MetCon
21 - 15 - 9
Pull ups
Push ups
21 - 15 - 9
Wall ball throws, 20 lb med ball, 10 ft target
Med ball sit ups, 20 lb med ball
Me = 8:32
Notes: This is the last CF session before vacation. This was a fun one. I’ll keep a toned-down training schedule in Cabo.
5 Likes
Back to the subject of double unders, checkout this fresh hell. lol
And enjoy your vacation!!
2 Likes
I like how they start with “Love them or hate them…” as if loving them is even a thing. 
1 Like
At times it feels like Crossfit is trying to be disliked.
2 Likes
It’s Dave Castro’s MO. He has some pretty big shoes to fill after Glassman. Lol.
2 Likes
7/04/2024
7:30, resort gym in Cabo
Part 1. 12 min AMRAP of:
30 double DB ski swings; 2x30 lbs
20 z-presses; 2x30 lbs
10 double DB overhead sit ups; 2 x 15 lbs
100 mountain climbers
Part 2. 2 rounds, 6:00 each, 2x through:
Zone 1: underhand sled push; 135 lbs
Zone 2: 8/8 one-armed push press + 8/8 goblet split squats; 1 x 35 lb DB
5 DB curls
5 DB reverse flys
5 DB clean and presses
Part 1. 12 min AMRAP of:
30 double DB ski swings; 2x30 lbs
20 z-presses; 2x30 lbs
10 double DB overhead sit ups; 2 x 15 lbs
100 mountain climbers
Part 2. 2 rounds, 6:00 each, 2x through:
Zone 1: underhand sled push; 135 lbs
Zone 2: 8/8 one-armed push press + 8/8 goblet split squats; 1 x 35 lb DB
5 double DB front squats
5/5 DB step back reverse lunges
10 DB SLDL’s
**used a pair of 25 lb DBs for both parts
Part 3. 2:00 AMRAPs, 0:30 rest between them:
Sit ups
Push ups
Russian twists
Z-presses, 2 x 25lb DBs
Notes: Mimicking a hyrox workout. Had my nephew and sister-in-law gym me, and had fun with it. Good way to start the day before heading down to the beach.
3 Likes
7/05/2025
7:00 am, resort gym
20 rounds, go every 0:90s. Alternating:
Round 1: 15 push ups + 15 air squats + 5/5 DB rows (45# DB)
Round 2: 5 pull ups + 10 dips + 15 leg raises
About 15 minutes of light DB/recovery work to end it.
Notes: My nephew joined me again. He’s the only the one that’s up for meeting at the gym at 7 am. He’s new to working out, but an eager student.
4 Likes
7/06/2025
7:30 am, resort
Part 1. 10 min AMRAP:
30 ski swings; 2 x 25# DBs
20 standing DB presses; 2 x 25# DBs
10 overhead DB sit ups; 1 x 25# DB
100 mountain climbers
Part 2: Each zone 5:00; 2 times through. Rest 1:00 between rounds.
Zone 1: 8/8 DB push press + 8/8 split squats; 1 x 40# DB
Zone 1: 8/8 DB rows + 8/8 one arm DB DL’s; 1 x 40# DB
Notes: Still getting some work in before the day - but tomorrow I’ll be taking off for a nice stroll through town. My sister-in-law has been joining me, so I’ve stuck with it so far but want a day off tomorrow. Otherwise, great time on the beach. Plenty of fish tacos, margaritas, and sunshine.
I will say that Hyrox translates pretty well to a barbones gym, and also to vacation life. I can’t really pull off a traditional MetCon with the space limitations and equipment limitations, and, honestly, doing a full blown WOD would be overkill while on vacation. But Hyrox is more doable - just keep the pace up and keep going.
5 Likes
7/08/2025
7:30 am, Cabo gym
Part 1:
Seated DB presses: 4 x 12 x 50 lb DBs
S/S with: 4 x 10 face pulls
Part 2. 7 rounds; 2:00 each:
12 hands-release push ups
6 double DB front squats; 2 x 45 lb DBs
Jumping jacks in remaining time (no room to jump rope)
Notes: Solid workout for being on a vacation.
4 Likes