11/06/2024
7 am, Crossfit
WOD, for time:
5000 meter row
5 strict ring dips every 2:00; starting at 0:00
Me = 23:03
Notes: I’m one of the few that actually enjoys this type of workout. Only 2 others came to class today, which is typical of a conditioning-focused day. Finished within the 25 min time cap, but this is a lot more more about just getting it done in a reasonable time than racing through it.
@simo74: There’s no such thing as too much Airdyne!
11/07/2024
6 am Crossfit class
Strength:
Back Squats: 5 x 3 x 225 lbs
S/S with vertical jumps: 5 x 5
WOD
10 rounds for time:
6 burpee box get-overs; 30" box
60 single unders (jump rope)
Me = 11:38
Extra conditioning.
5 rounds max effort assault bike:
0:20 sec on / 0:40 sec rest
Notes: Made the earlier CF class today so I could fit it into my schedule. Pretty fun WOD and not overly hellish. I like the short, quick rounds. I kept it relatively light on the back squats but kept the reps crisp and explosive.
11/09/2024
Strength:
Clean high pulls from floor: 5 x 5 x (165 - 195 lbs)
Bench Press: 5 x 5 x 205 lbs
S/S with 15 band pull aparts
Conditioning WOD, for time:
2.5 mile Bike as warm up
1 mile run
100 push ups
100 sit ups
100 American KB swings; 24 kg
100 box jumps; 24" box
Me = 27:37 (not counting bike)
Notes: Just chugging along these days. The weights for the clean high pulls were 165 - 165 - 175 - 185 - 195. These moved well. The bench felt light, too. Tells me I’m finding a good balance between training and recovering.
11/10/2024
5.25 mile run, jogging pace
Notes: I’ve been wanting to get back to some LISS runs, and I have a friend who’s training for a marathon. I’ll try to get out there once a week for the next several weeks. Also, I’m looking at doing a couple of 5k’s over the next couple of months.
11/13/2024
Came down with a cold on Sunday after that run (11/10). Nothing too bad, but enough to wipe me out energy-wise and take any thoughts of training off the table. Today will be my third day off in a row. Hoping to ease back into it either tomorrow or Friday.
11/15/2024
Back at it!!! 7 am, garage
Strength:
OHP: 5 x 5 x 115 lbs
WOD, for time.
Part 1: 5 rounds.
0.5 mile Airdyne
5 Dead lifts; 245 lbs
12 Ring Pull ups
Rest 4 min
Part 2: 5 rounds.
0.5 mile Airdyne
12 alternating KB snatches; 22 kg KB
5 ring pull ups
Time = ~30 minutes (didn’t exactly time it)
Notes: Man, it feels good to get some training in. Didn’t feel too bad considering I had to take the last four days off due to a cold. The WOD was pretty similar to what was prescribed for todays CF class (I swapped KB snatches in for barbell cleans).
This was the first time in years I had a cold that knocked me out for multiple days. I was able to go to work and go about my day, but didn’t have the energy to get in a workout. I did focus on getting walks in, and averaged 15K steps a day. Still, I didn’t really like myself until I got this training session in.
I’m glad you took the time off and that you’re feeling better! There is zero sense in pushing through crappy workouts and prolonging the agony. Now back to your regularly scheduled awesomeness. Lol
11/15/2024
Just some evening bonus work:
3 rounds:
50 ft/50ft Suitcase carries; 36 kg KB
10 alternating bird dogs
I agree with this! I used to force myself slog through a crappy workout, but those days are long gone.
11/16/2024
9 am, Crossfit
WOD; 5 rounds for time:
Rounds 1 and 2:
40 Plate-overhead walking lunges; 25 lb plate
30 Burpees
20 Back squats; 95 lbs
10 ring dips
Rounds 3 and 4:
30 Plate-overhead walking lunges; 25 lb plate
25 Burpees
20 Back squats; 95 lbs
10 Ring dips
Round 5:
10 Plate-overhead walking lunges; 25 lb plate
10 Burpees
10 Back squats; 95 lbs
10 ring dips
Time = 30:30
Notes: Well, that was hard. This has been the type of Saturday WODs that have been programmed lately: long, moderate weights, but really high reps. The Rx called for a 45 lb plate and front squats, but that’s pretty crazy if I wanted to have any chance to get through some rounds.
Heading up to SF for an art show in a few minutes. Will try to get in the prescribed accessories when I get home this evening.
11/16/2024
End of day work:
4 x 16 DB curls
4 x 20 banded push downs
Mobility
11/17/2024
9 am
5.25 mile run
Pace = 9:29
Notes: Another LISS workout, which I’m trying to fit in once a week. Did this one solo, and had the exact same pace as last week’s run with a friend. I didn’t check my pace while running, so it’s interesting that’s my standard “just jog without pushing it” pace.
I did sign up for a couple of 5 K races: A Turkey trot on Thanksgiving day and a Santa Run on December 15. I don’t have real goals for these, but would like to finish both in sub 23 minutes. Probably trying to get the latter run down faster since I’ll have more running in by then.
11/17/2024
Bonus work in the evening:
100 sit ups
100 barbell wrist curls. 115 bs
100 neck harness; 22 kg
Notes: A good three days of training, so now it’s a day off. My sleep hasn’t been great lately. I’ve been falling asleep instantly but I’ve been getting up by 5 most mornings. I don’t know if it’s fighting off the cold, work/life stress, or just the time change, but I feel like I owe myself some catch up. I have next week nearly completely off for Thanksgiving, and I hope that will spur some relaxation and extra sleep.
Week’s plans as they relate to training:
M, F: off
T, Wed, Thu: Crossfit (or garage)
Sat: Crossfit or garage
Sun: 5.25 mile run
11/19/2024
7:30 am, garage
Strength:
A. Clean grip high pulls: 5 x 5 x 185 lbs
B1. Bench press: 5 x 5 x 210 lbs
B2. Banded face pulls: 5 x 15
WOD.
10 rounds for time:
10 calories Airdyne
10 deficit push ups
10 American KB swings; 22 kg
Time = 14:43
Notes: Nice one! I sleep great last night and felt good. I skipped CF class because I just didn’t like the prescribed WOD (team burpees, step ups, and row) and wanted some strength. Got in a walk first thing in the morning, and did a good amount of mobility work in the warm up.
11/120/2024
7 am, Crossfit gym
(extended warm and mobility for about 30 min. A bit too long IMO but what do I know).
WOD.
5 rounds. 3 min each; 1 min rest between rounds:
10 Dead lifts; 225 lbs
150 single unders (jump rope)
Max reps Hand Stand Push ups in remaining time
Me = I got 10-15 hand stand push ups each round, usually coming off the wall once to rest/reset.
For quality:
3 x 15 reverse hypers on GHD machine
Notes: We switched up the programming to something supposedly overseen by Matt Fraser. I don’t really like it as much as our past programming, and I’m not alone. The previous had more of a strength lead-in (like 531 or 5x5), then a WOD that I would think of as accessories/supplemental/conditioning all in one. Usually a lighter version of the strength movement mixed in with conditioning and calisthenics/KB work. The new programming is more sparse, and seems to be geared really as a competition-style WOD each time rather than a training WOD. For this one, the Rx was 275 lbs with 100 double unders and strict hand stand push ups. That would be pretty elite level if you could do that for 5 rounds. Couple that with the fact that I’m one of the top athletes at our gym (saying that not to brag but to show we aren’t a gym full of crazy fit competitors), and this programming doesn’t make much sense. Hopefully we’ll switch it up soon, and if history is any indication we will do just that.
11/21/2024
7 am Crossfit gym
OLY lifting
Snatch high pull + Snatch
Rounds 1-2: 2 + 2; 105 lbs
Rounds 3-5: 2 + 1; 115 lbs
Rounds 6-8: 3 + 0; 145 lbs
MetCon (or WOD, they’re calling them MetCons now)
13 min AMRAP
3 - 6 - 9 - 12… Pull ups (keep adding 3 each round)
100 ft Farmer’s carry; 70 lb DBs
Me = 7 rounds + 22 reps (finished off the eighth round after the time ended)
3 rounds, for quality
20 alternating DB bench press; 60 lb DBs
Notes: That was tough on the grip! Can’t beat the simplicity of Farmer’s carries and pull ups, though.
11/23/2024
9 am, Crossfit
Metcon: 4 rounds, for time:
200m run
10 burpee pull ups
200m run
15 calories row
200m run
20 alternating DB snatches; 50 lb DB
Me ~30 min (clock malfunctioned so don’t know exact time)
Notes: Can’t beat a good strength endurance-type workout on a Saturday morning. I just kept a decent pace but was never gassed.
This type of metcon is my jam! I might have to have a go at this one…
You and I are outliers, because most others see this and have the opposite response. It’s a fun one, and I recommend giving it a go.
11/24/2024
9 am
6.2 mile run; easy 9:58/mile pace
5 pm
20 min EMOM, alternating:
25 sit ups
20 air squats
15 push ups
10 ring rows
Notes: This was the furthest I’d run in a while. Went with a friend who’s training for a marathon. Just an easy, chill pace. I have a 5K coming up on Thursday, so I’ll have to pick up the effort for that. Flushed out the day with a calisthenics circuit. Planning on a rest day tomorrow.
11/26/2024
7:30 am, garage (following mostly along with the posted CF workout)
Strength.
A1. Clean high pulls, each rep from floor. 5 x 5 x 185 lbs
A2. Trap bar OHP; 5 x 5 x 110 lbs
MetCon. For time:
4 - 8 - 10 - 12 - 10 - 8 - 4
Ring pull ups
Renegade rows, 35 lb DBs (1 push up + 2 rows for each rep)
Time = 12:15
Notes: Good one! I chose this over going to the class because the strength was squat snatch singles, and I wanted more volume and strength-emphasis.