10/14/2024
Evening work.
Core/abs:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Russian twists
Sit ups
Hollow hold, in sec
10 min prescribed mobility
4 Likes
10/15/2024
7 am, garage
Strength.
Snatch grip high pulls from floor: 6 x 3 x 150 lbs
WOD. 20 min AMRAP.
10 calories Airdyne
9 American KB swings; 22 kg KB
8 burpees
7 strict ring pull ups
Me = 9 rounds (took 20:18)
Notes: Skipped CF today because it was OHP and push press, and I did a ton of that yesterday. Settled on the WOD from last Friday (didn’t go that day), and did a bit of snatch pulls beforehand to round it out. Great workout.
Accessories and mobility to follow.
5 Likes
10/15/2024
5 pm, garage
Bonus accessories:
5 rounds:
8 TEMPO DB hammer curls
0:20 chin above the bar hold
Farmer’s Carry, 22 kg KBs
4 Likes
10/17/2024
7 am, Crossfit
Back Squat: 5’s PRO: 115, 135, 175, 205, 225, 225, 255 lbs
Superset with 3 seated jumps
WOD, 5 rounds of 2:00 AMRAPs
10 strict pull ups
8 alternating front rack reverse lunges; 115 lbs
Max calories row in remaining.
(no time between rounds, just do it as a running clock)
Me = 65 calories total accumulated
Notes: Best score of the day so far! Good workout.
I’ve been taking a few more off days sprinkled in, and I think I’ve been better off for it. I feel better, fresher, less beat up, and am sleeping great. I’m finding in general a “2 days on - 1 day off” schedule as the default works well. Depending on the specific workouts and my outside life, “3 days on - 1 day” off is also pretty common.
6 Likes
I have too many of these and feel worse for it. Need to get my head back in the game. Having a busy life sometimes sucks. LOL
1 Like
For me, it’s more of “an appropriate amount of days off” rather than taking too much time away. I still get in at least 4 solid sessions each week these days (sometimes 5), but I was at 6 each and every week for too long. Your log has much more posts than mine (yours is less boring so it’s more active with comments), so it’s hard for me to gauge how often you train each week, but I’ve notices any significant lags in effort.
3 days of weights in the gym (this never changes)
1 conditioning session at the gym
1 strongman Saturday session at home - This happen most weeks unless a family thing comes up.
That leaves 2 days a week which should be more conditioning or recovery type cardio like a nice long walk. These 2 days have been very or miss lately with more tendency to miss. That still means I do 5 sessions a week but I am missing the movement stuff that makes me feel better.
1 Like
10/17/2024
Bonus PM work:
5 rounds:
10 deficit TEMPO push ups
18 alternating gorilla rows; 22 kg KBs
8/8 high/low KB chops
10 min prescribed mobility
4 Likes
10/18/2024
7:30 am, garage
WOD, 5 rounds:
30 calories Airdyne
25 sit ups
20 push ups
15 KB swings; 36 kg KB
10 ring rows, feet elevated
5 KB goblet squats; 36 kg KBs
Notes: Makeshift WOD based around one I’ve seen listed. Just adjusted the movements to fit my space and equipment. Needed this type of workout to get in some conditioning, and I’ll be hitting a 531 workout tomorrow.
4 Likes
10/18/2024
PM bonus work
3 rounds:
12 face pulls
10/10 side bends, 36 kg KB
Farmer’s walk, there and back. 22 kg KBs
Mobility
4 Likes
10/19/2024
8 am, garage
531 Beach body, Week 1, Workout 3
A. Clean high pulls (from floor): TM x PR = 200 lbs x 10 reps. Followed by 3 x 5 x 175 lbs.
B. Back squat, widowmaker @ 70%: 20 x 195 lbs
C1. OHP, 5’s PRO: 65, 75, 85, 95, 115, 125 lbs (all for 5 reps)
C2: Weighted pull ups: 5 x 5 x BW+35 lbs
D1. Neck flexion: 4 x 25 x 15 lbs on forehead
D2: Weighted pull ups: 5 x 5 x BW+35 lbs
Notes: Nice workout. Tough for sure. The PR set at the TM for high pulls is always tough to gauge. Kept at it until I felt I was losing steam. The pulls were coming up to a couple inches below the nipple line (sorry for the graphic). Probably could go a bit heavier on these, but I’m feeling the stimulus regardless.
Keeping with the high bar position on back squats. I feel better in the since I’m keeping my torso more upright, but definitely can’t move as much weight.
5 Likes
10/21/2024
7 am, Crossfit gym
WOD, 20 min AMRAP:
Run 400m
4 alternating DB cleans, with each rep followed by a box step up.
*Add 4 reps + step ups each round. *
50 lb DB; 20" box
Me = 5 rounds + 400m run
5 rounds:
10 weighted dead bugs
Notes: Didn’t sleep great and ate too much last night, but got up for this.
5 Likes
10/22/2024
7 am, CrossFit
Strength/OLY, E2MOM
5 rounds:
2 snatch high pulls + 1 squat snatch.
105 - 105 - 115 - 115 - 125 lbs
WOD, for time:
Deadlifts: 2, 4, 6, 8, 10, 8, 6, 4, 2
Dips: 4, 8, 12, 16, 20, 16, 12, 8, 4
DL weight = 225
Me = 8:31
Accessories, 4 rounds:
8 TEMPO DB hammer curls, 35 lb DBs
10 deficit push ups
12 pull aparts
Skill work:
4 x 4 Balance squats: 65, 65, 75, 85
60 push ups
Notes: The WOD Rx called for 275 lb DLs and push ups. I have a competition coming up this weekend, so didn’t want to push the DLs too hard. Instead, opted for dips to make that movement more difficult. Felt good. The squat snatches actually weren’t bad. Haven’t done those in a long time, so maybe time away was what I needed.
5 Likes
I’ve got a Crossfit competition this Saturday. I’m in the Men’s Rx (top) division, and there are three workouts:
WOD 1:
11 min AMRAP
10 thrusters, 95 lbs
10 calories, row
2 toes-2-bar**
**add 2 reps each round
WOD 2.
For time:
12 alternating DB snatches, 50 DB
12 burpee box jump overs, 24" box
WOD 3:
Announced the morning of the competition
The workouts are all within a couple hours of each other, so recovery and repeated effort is going to be the strategy. Surge and Mag-10, plus something like good ol’ peanut butter and honey sandwiches will be what fuels me. The first workout - high rep thrusters where every rep has to go below parallel and to full lockout - is going to especially suck.
I’m the oldest guy in the Rx division by 10+ years, so the younger bucks are going to likely recover quicker but I’m hoping they’ll come out to gate too hot and burn out. Or go out drinking the night before. It looks like they’ll be about 10 people in my division. There are also Men’s Scaled, Women’s Rx, and Women’s Scaled divisions going on as well. As an example, the Men’s Scaled version of the first workout is 75 lb thrusters and knees to chest rather than toes-2-bar.
Figured I’d tag @simo74 @dagill2 @T3hPwnisher @SvenG and whoever else wants to hear about my suffering.
7 Likes
Excited for you mate. I love seeing people get out there and compete. I really think everyone who trains with weights should get to experience competition at least once. Can’t wait to hear how the day goes.
4 Likes
Excited to see that, love to see people putting themselves out there.
1 Like
10/24/2024
7 am, garage
A. Front Squat, 5’s PRO: 85, 105, 125, 135, 155, 175 lbs
B1. OHP, 5’s PRO: 65, 75, 85, 95, 105, 115 lbs
B2. Ring pull ups: 7 x 5, just body weight
C1. Barbell thrusters, 95 lbs. 5 x5 done as a 5 min EMOM
D1. Neck Harness: 2 x 25; 50 lbs
D2: Fat grip barbell curls: 2 x 25; 55 lbs
Surge before; Mag-10 after.
Notes: This is mostly based on 531 Beach Body, with some modifications to get in some thruster practice (did these in place of clean pulls). Also, did the lower end of the range for curls and neck work. Felt good overall.
Tomorrow I’ll take as a recovery day with walking and mobility work to be fresh for Saturday.
4 Likes
This looks outstanding: can’t wait to hear how it goes!
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I am here for it!! Good luck and have fun!
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Thanks @QuadQueen! I appreciate the support.
2 Likes