7/21/2025
7 am, CF gym
Strength
Deadlifts: 4 x 10 x 175 lbs w/ 3s eccentric (40% 1RM)
S/S with 5 feet elevated bridges, 10s hold on last rep
MetCon, for time:
21 - 15 - 9
Hand stand push ups
Front squats, 115 lbs
Bar-facing burpees
Time = 14:31
Accessories. 3 rounds:
10 Alternating 1-arm DB Bench Press, 60 lb DBs
20 Bent over banded lat pull downs
Notes: Hand stand push ups at this volume was really tough for me. Not only the strength, but the execution - I would come off the wall at times with the kip. Note these are not “strict”; rather you use a leg kick at the bottom to help propel you up into lockout. Kinda like an inverted push press. These are tough. The rest of the MetCon was pretty mild, but chipping away at the handstand push ups was the majority of the time.
It’s not collagen protein powder, but it does have type II collagen in it. Here’s what it is:
6 Likes
7/22/2025
7 am, Hyrox class
Zone 1. 20 min AMRAP of:
800m run
20 tightrope SLDL’s (10/10)
20 split squats (10/10)
**30 lb DBs x 2
2:00 rest
Zone 2. 20 min AMRAP
Partner 1: 400m ski erg
Partner 2: Row at RPE = 5
Both: 7 DB push press; 2 x 50lb DBs
Noon
1 hour of soccer
Notes: I am going to be sore tonight - okay I already am. Decided on playing soccer because we had a big group of guys that could make it today, and I’m glad I did. Super fun, even though the other team got the better of us.
I’m definitely taking tomorrow off. Walking and mobility will be the most exertion I subject my body to. I say tomorrow’s CF WOD: rope climbs, muscle ups, dead lifts, and overhead squats. I must say I am not sad to me missing that.
6 Likes
7/24/2025
7 am, CF
MetCon, for time:
30 clean and jerks, 115 lbs
Rest 2:00
30 strict pull ups
30 rings dips
Rest 2:00
30 alternating DB snatches, 50 lb DB
Me = 14:12
Post MetCon:
5 Rounds:
1:00 on Airdyne
10 strict pulls
Then…800m jog
Accessories:
Neck and grip work in garage
Notes: Quick but brutal MetCon. I had to substitute DB snatches for barbell snatches to save my shoulders/elbow. High rep snatches beat me up.
6 Likes
7/25/2025
7 am, CF gym
MetCon, 20:00 AMRAP:
800m run
75 single unders
600m run
50 box step up and overs; 24" box
400m run
50 box jump overs, 24" box
200m run
50 ab mat sit ups
Me = 1 round + 800m run (started 800m before time cap, but went over time to finish it)
Accessories, later:
3 sets of:
10 alternating DB Press press
20 bent over lat pull downs
Notes: This MetCon was pretty mellow. More like a hyrox workout: just find a pace and keep at it.
5 Likes
7/26/2025
9 am, CF gym
MetCon. 5 rounds for time:
12 Deadlifts; 145 lbs
9 Hang power cleans; 145 lbs
6 Push press; 115 (took from the rack)
200m run
Me = 15:15
Post MetCon.
OHP 5 x 5 FSL (95 lbs)
S/S with 5 x 10 strict push ups
Notes: Was supposed to be a hyrox class, but the coach made an audible and switched it up to this. Fine by me. Tomorrow is likely an off day unless something comes up, like MTBing.
8 Likes
7/28/2025
7 am, CF
MetCon. 5 rounds for time, rest 1:00 between rounds:
30 Air Squats
15 Burpees-over-DB; lateral
10 Double DB hang snatches; 35 lb DBs
Me = 14:52
Post MetCon:
5 rounds:
8 ring rows
8 banded lat pull downs
8 banded hamstring curls
Later:
100 push ups
100 sit ups
Notes: My upper forearm is still a bit tweaky, so lightened up the DB snatches from an Rx of 50 lbs to 35 lbs. Good call. Still plenty challenging and more of a quick paced workout than a strength-focused one anyway.
6 Likes
7/29/2025
7 am, Hyrox
2:00 of work, 0:15 transition. Go through 2x:
Zone 1: AMRAP of 10 DB tricep kickbacks and 5 ring rows
Zone 2: 400m run
Zone 3: Max calorie row
Zone 4: 25 ft sled push, rest 0:10s
Zone 5: AMRAP of 5 devil’s presses + 10 DB rows
Zone 6: Max calories of ski erg
Zone 7: AMRAP 50 ft walking lunges with DBs + 5 burpees
Notes: Just a slog of conditioning and strength-endurance. Had planned on doing some DL’s in the evening, but I’m dragging a bit so ate some salmon, broccoli, rice, and sourdough with honey.
6 Likes
7/30/2025
7 am, CF gym
Strength. Go every 2:00
Back Squats: 5 x 3 x 235 lbs
MetCon, for time. Wearing a 20# vest:
30 - 20 - 10
Calories on Airdyne
Air squats
Push ups
Time = 8:59
Accessories:
BNP: 4 x 9 x 65 lbs
Notes: Good one. Taking tomorrow off.
5 Likes
8/01/2025
7:30 am, garage
Strength. Go every 2:15.
Trap Bar Dead lifts: 5 x 5 x 340 lbs
MetCon. 20:00 AMRAP
10 KB swings, 36 kg KB
10 ring dips
15 calories Airdyne
15 push ups
Me = 9 rounds (went a bit over time to finish the 9th round)
Notes: Heading up to SF to catch the Dead & Co tonight for Grateful Dead’s 60th anniversary stint at Golden Gate Park, so slept in a bit later and worked out at home. This one seemed to hit the spot. Tour my callous a bit, though, on the swings. Should have worn grips but didn’t think the volume was enough to warrant them.
6 Likes
8/03/2025
8:30 am, garage
531 Krypteia template
Warm up: 2 mile walk, banded work.
Bench Press 5’s PRO (5 reps each set): 95, 125, 155, 175, 205, 225 lbs
Bench Press BBB: 5 x 10 x 175 lbs
S/S with alternating:
KB goblet squats: 5 x 10 x 36kg
DB SLDL w/shrug: 5 x 10 x 60lb DBs
Notes: Quick but tough. Got it down in about 35 minutes, not including the walk and general warm up. I don’t bench press much these days, so the 225 felt pretty heavy and the boring but big sets volume crept up on me.
Busy weekend. Caught Dead & Co in SF on Friday night and then had a wedding on Saturday. Not the best eating day on Friday: beer, hot dogs, and some Greek food to end the night. The wedding was actually healthy food and a bit of wine, but still another late night. Probably also why the bench press weight felt a bit heavier than usual today. Hit up Farmer’s Market today and got back on track.
9 Likes
8/04/2025
7 am, CF gym
Strength.
Banded Sumo Deadlifts: 10 x 2 x 185 lbs + band
S/S each set with 4 seated box jumps
MetCon. 8 rounds for time:
8 Bar-facing burpees
8 KB swings; 32 kg
Notes: Good one! The banded DL’s definitely give a different feel, and I’m all about supersetting lower body movements with box jumps. The MetCon was quick and painless.
1 Like
