7/18/2024
7 am, Crossfit
Strength, go every 2 min:
Push Press 4 x 4 x 135 lbs
WOD. 4 rounds, start every 3 min:
4 Wall walks
12 Alternating DB snatches, 50 lbs
Jump rope until the 2:30 mark
Me = Did it
3 Likes
7/19/2024
7:30 am, garage
Strength:
Barbell Shrugs: 5 x 12 x 225 lbs
Reverse lunges; alternating: 12 x pair of 22kg KBs
WOD, not timed but done briskly:
10 rounds, alternating:
Round 1: 0.5 mile Airdyne, Suitcase carries L/R, DB wrist curls
Round 2: 0.5 mile Airdyne, 20 sit ups, 12 barbell curls
About 30 min in total work
Notes: Kinda just winged it today. Have a pure strength day tomorrow so didn’t want to go heavy on compound movements, so this seemed to fit the bill.
2 Likes
7/21/2023
9 am, garage
OHP w/TB, 5’s PRO: 60, 70, 80, 100, 110, 120 lbs
WOD, 5 rounds alternating:
10 RDL’s; 185 lbs
10 ring pull ups
10 OHP w/TB: 90 lbs
20 calories Airdyne
(done as “go every 90s”)
Notes: I’m logging this (yesterday’s workout) on Sunday morning while drinking coffee. Today is my day off, so the plan is a morning walk, hit the Farmer’s market, get some backyard work done, and relax. Concert last night, pizza with the family tonight, and concert tomorrow night. Lots going on and overall life is good. Work has been hectic this summer, though, which occasionally keeps me up at night and I’m usually a good sleeper.
Plan for the week (subject to change):
M, T, W: CF class. If one looks unappealing, I may pivot it to a garage workout.
R: Soccer
F: off
Sat: Garage workout
Sun: Hopefully get a run or MTB ride in
5 Likes
7/22/2024
7 am, Crossfit
Strength, go every 4 min:
4 x 8 TEMPO Back squats; 5 sec down, 3 sec up
Me = Hold it at 165 lbs across all sets. Definitely could go heavier, but was practicing high bar back squats and really keeping the descent slow.
WOD. 20 min of Cindy
I did it as an EMOM:
5 pull ups
10 push ups
15 air squats
Totals = 100, 200, 300 reps of the movements
Notes: The CF owner forgot to post the real workout, so our coach came up with this. It was a actually a pretty good way to start a Monday morning. I’m trying to pivot from low bar to high bar squats and keep my torso more upright. Therefore, I’m sticking with lighter weights and gradually building up as I get more comfortable.
Mobility and accessories coming later.
2 Likes
7/23/2024
8 am, garage
Strength, go every 2 min:
6 x 3 OHP w/TB; 130 lbs (slight leg drive to start)
WOD, 3 rounds for time:
1 mile Airdyne
40 - 30 - 20 alternating DB snatches, 45 lb DB
20 burpees
Me = ~19:15
Notes: Skipped the CF class and just replicated it in my garage. Was out last night later than usual, and wasn’t ready to for a 7 am class. Even this early, was covered in sweat by the end. Good workout! Didn’t crush myself but moved at a good clip.
Plan is to get some accessory work done at lunch, and mobility this evening.
3 Likes
7/24/2024
7 am, Crossfit
3 rounds, go every 12 min:
1000m run, followed by:
Round 1: 60 cal row
Round 2: 3 min jump rope
Round 3: 40 cal assault bike
Notes: Pretty easy workout. Nice recovery effect, though.
3 Likes
7/26/2024
9 am, garage
DL: 205, 255, 3 x (5 x 305 lbs)
S/S with 3x5 broad jumps
OHP: 95, 105, 5 x (5 x 120 lbs)
Accessories. 5 rounds:
0.5 mile Airdyne
10 barbell curls, 65 lbs
10 inverted ring rows
10 DB hammer curls, 35 lb DBs
Notes: This is 531 BtM workout 2. I’m thinking of using these template or my garage workout days, but not on a strict schedule. I still think this is the ultimate program, and it whole body enough that it can plug in anywhere.
Got my 2nd shingles vaccination this morning and had blood drawn. Figured I should workout immediately after in case it caused me any symptoms (none so far but a sore arm).
3 Likes
7/27/2024
9 am
1 hour mountain bike ride, seemed like it was uphill both ways
Notes: Went with a neighbor to ride a trail at the base of the Santa Cruz mountains. I’m still feeling a bit out of it from my second shingles shot (say that 5 times fast) yesterday, so I’ll probably call it a day. Lots of climbing and had conditioning planned for the day, so I’m set.
2 Likes
7/29/2024
7 am, Crossfit
Strength: Strict OHP
5 x 5 x 125 lbs
WOD, 11 min AMRAP
5 pull ups
9 Goblet squats, 70 lb DB
50 single unders
Me = 9 rounds + 5 reps (finished the 10th round after the time)
3 rounds of abs:
10 barbell roll outs
10 GHD sit ups into barbell presses
Notes: I was the only one in class, so the coach and I did this together. Good one!
3 Likes
7/30/2024
7 am, Crossfit
Gymnastics:
Hand stand holds (wall supported, trying to balance without)
WOD. 5 rounds, go each 3 min:
15 GHD sit ups
200m run
2* wall walks
*add one each round
3 Likes
7/31/2024
8 am, garage
BtM 531, Workout 3
Back Squat: 5 x 205; 5 x 225; 5 x 255; 20 x 155 lbs
OHP: 10 x 5 reps; 95 lbs. S/S with 100 banded pull aparts
5 rounds:
0.5 mile Airdyne
5 weighted pull ups; BW+35 lbs
20 barbell shrugs, 155 lbs
Notes: I think I’ve stumbled upon a pretty good way of structuring the BtM workouts. Note that I’m not officially running the program but find these to be great options for strength-focused workouts in my garage. By getting through the accessories with the Airdyne as rounds of 5, it adds conditioning and keeps me moving. Still, it takes about an hour because I need to warm up before jumping into what I list above, but mentally the division makes it fun and doable.
Flying to Vegas tonight. Gonna catch Dead & Co at the Sphere tomorrow. Bringing a jump rope to get in some morning conditioning, but other than that don’t plan to train. It’s a short trip with a return flight early Saturday.
7 Likes
Just stumbled across your log again, awesome to see you’re still killing it in here.
It’s been a while! So glad to have you check in. Hope you’re doing well.
come on, surely there is time for some push ups before you go out 
3 Likes
You know me too well! I’ll try to resist the urge to get some air squats in while the black jack dealer is dealing our hands.
2 Likes
8/02/2024
Gym workout.
WOD, 22 min AMRAP:
22 alternating DB snatches, 30 lb DBs
4 Man-makers, 30 lb DBS
20 sit ups
20 goblet squats, 30 lb DB
Me = 6 rounds + 22 reps
Notes: About all I can handle while in a Vegas hotel (and one with a pretty sparse gym).
Caught the Dead & Co twice at the Sphere. Super cool shows and surreal venue. Otherwise, lots of walking, eating good food, swimming, and perhaps surprisingly, zero gambling. Watching people glued to a slot machine or poker table in the daytime just was a big turn off, and I was already spending enough money to not compound it by losing at blackjack.
5 Likes
8/05/2024
Just got back in yesterday. Had to extend the trip and pivot down to SoCal for a family emergency with my wife’s side. Not a lot sleeping and a lot of traveling.
Basically did a “delaod” style 531 workout today. Just enough to keep in the game while I get back on schedule and caught up on sleep:
OHP: 5 x 5 x 95 lbs
Front SQ: 5 x 5 x 135 lbs
Accessories:
50 pull ups
60 sit ups
30 back raises
4 Likes
8/06/2024
7:30 am, garage
Deload Barbell work:
Close grip BP: 5 x 5 x 155 lbs
DL: 5 x 5 x 225 lbs
Accessories:
60 KB swings; 36 kg
30 alternating KB clean and jerks; 22 kg
15 ring pull ups
Notes: Felt good today on this toned down workout. It was first time benching in a long time, and the close grip makes it easier on the shoulder impingement.
3 Likes
8/07/2024
7 am, Crossfit
WOD, 40 min EMOM for total reps/runs:
Min 1: Assault bike for calories
Min 2: Row for calories
Min 3: Shuttle runs, 25’
Min 4: Rest
Me = 427 total calories/runs
Notes: Leader so far after the three morning classes! Not too bad of a WOD, and some much-needed cardio and sweating. Over the last week, I spent three nights in Vegas, then pivoted flights to SoCal for a family emergency, spent a night there, lots of driving, and not a lot of sleeping. The last two nights I really caught up with 8.5+ hours each night, and it reminds me just how important sleep is.
4 Likes
8/08/2024
7:30 am, garage
531 BtM, Week 2, day 1
Strength:
Front Squat: 5 x 125; 5 x 145; 5 x (5 x 165 lbs)
OHP: 5 x 85; 5 x 100; 5 x 115 lbs; 20 x 85 lbs
S/S with 50 pull ups
Accessories/conditioning:
10 rounds:
0.5 mile Airdyne
10 ring dips
5 pull ups
10 band pull aparts
Time = ~29 minutes (not racing, just moving along)
Notes: This is always a tough one, mostly because once it seems like you’re “done”, there’s still 100 dips and 50 pull ups to crank out. Figured I’d combine it with the Airdyne to add some conditioning.
4 Likes