11/27/24
Strength:
Back Squat: 4 x 3 x 245 lbs
MetCon:
8 rounds, alternating:
1 min max calories, row
1 min walking lunges
:30 rest between rounds
Notes: Toned done workout, which is great the day before a 5K race. I kept the squats relatively light and didn’t even load the lunges. Still, get some work in and did the movements.
11/28/2024
8:30 am
5 K race (Silicon Valley Turkey Trot)
Time = 22:17
Not bad. Wanted to go faster than 7:30 min/mile and I did. Last year I got 22:12, and if I knew I was that close I would have finished harder.
2:30 pm, garage
5 rounds, done as 20 min alternating EMOM
15 overhead sit ups (hold a pair of DBs with arms outstretched - finish with them overhead)
10 barbell good mornings (lightweight; just for the movement)
15 deficit push ups
8 strict ring pull ups
Notes: Good day! And I haven’t even had dinner yet. Watched some football with friends between the run and the garage workout.
11/29/2024
8:30 am, garage
A1. OHP, 5’s PRO: 65, 75, 85, 100, 120 135 lbs
A2. Ring rows, feet elevated: 6 x 10
B1: CG Bench: 3 x 10 x 165 lbs
B2: Pull aparts: 3 x 25
C1: Hybrid barbell shrugs/rows: 4 x 25 x 135 lbs
C2: Neck flexion: 4 x 15 x 15 lbs on head
Notes: I really needed a slow-paced strength workout, and this fit the bill. It’s 531 Building a Bigger Yoke, with rows swapped in for pul ups (I did pull ups yesterday). We have a Friendsgiving later, and I may try to get in some easy bonus work prior to that.
12/01/2024
9:30 am, local trail
7.14 mile run; 9:28 min/mile pace
3 pm, garage
15 min EMOM, alternating
Min 1: 20 sit ups
Min 2: 15 push ups
Min 3: 10 inverted ring rows, feet elevated
Notes: Feeling really good on these runs. Stretched it out a bit today, and had a running partner which made it easier. Got in a bit of calisthenics (mostly just to move and help with stiffness) during halftime of the Eagles/Ravens.
I have another 5K coming up in two weeks. My goal is to break 22 minutes. In the Turkey Trot, I came in 10th place out of 506 in my age group. That’s my goal: maintain and let others my age fall apart. Still, not bad for only doing two runs to prepare for it.
12/03/2024
7 am, CF
MetCon. 3 rounds for total calories
2:00 max calories, assault bike
0:30 rest
2:00 Bar muscle ups; 8 reps
0:30 rest
2:00 max calories, assault bike
0:30 rest
2:00 Alternating DB cleans from floor; 16 reps; 70 lb DB
0:30 rest
Me = 153.1 calories
Also 24 muscle ups and 48 alternating DB cleans
Notes: This was actually a pretty easy one. I did 2 muscle ups every 0:30 to get 8 total each round, and did 4 alternating DB cleans every 0:30 to get 16 total. Kept a good pace on the assault bike but didn’t kill myself.
Will get in some bonus work at the end of the day.
12/03/2024
Bonus work, 5:30 pm
3 rounds:
15/15 banded donkey kicks
15 TEMPO push ups
Mobility movement (scorpion stretch - windmills - child’s pose)
12/04/2024
7 am, Crossfit
Strength:
Clean and jerk progression: worked up to 155 lbs. Not great but good enough
Clean pulls from floor: 5 x 5 x 175 lbs
WOD. 12 min AMRAP.
8 Box jumps (fully stand up on box for each jump); 24" box
8 Double DB cleans; 50 lb DBs
8 Double DB Front Squats; 50 lb DBs
Me = 6 rounds + 8 reps
Notes: Had planned on getting in bonus work, but at the end of the day just didn’t get to it. One thing I’ve noted from upping my distance running: I’ve lost some zip and spryness on the WODs. I don’t mind for the short term - and I’m sure there’s value in prioritizing something different - but I was surprised by how noticeable it was. I should have finished 7+ rounds but just didn’t have that “sprint” mentality.
I’m talking today (12/05) as a rest day because of an early work day. I’ll get back at it tomorrow.
12/07/2024
9 am, Crossfit
Long warm up and mobility, then…
“Fight Gone Bad” WOD. For total reps/calories:
3 rounds:
Min 1: Wall ball throws; 20 lb Med ball, 10 ft target
Min 2: Sumo DL high pulls; 75 lbs
Min 3: Box jumps; 20" box
Min 4: Push press; 75 lbs
Min 5: Row calories
Min 6: Rest
Me = 283 total reps/calories
Notes: This is apparently a classic benchmark WOD that I had never done before. The first round was not bad, but I was gassing by the end. Kept a good pace, and actually got more reps that 3rd round than either of the first two.
12/08/2024
9 am, garage
A1. Bench Press, 5’s PRO: 95, 125, 150, 175, 205, 225 lbs
A2. Upside down ring shrugs: 6 x 20
B1. Incline DB Bench Press: 3 x 10 x 60 lb DBs
B2. Face pulls: 3 x 20
C1. Plate raises: 3 x 10 x 45 lb plate
C2. Neck harness: 3 x 16 x 28 kg
Notes: I’ll get in a quick conditioning/WOD session later. The bench press felt heavy today. It’s probably the extra running I’ve added. There’s a reason power lifters don’t go on 7+ mile jogs.
12/11/2024
7 am, Crossfit
Strength: Back squat
5 x 135
5 x 135 (faster)
5 x 155
5 x 185
5 x 225
3 x 255
2 x 275
1 x 305 lbs
(these felt way heavier than they should have. I was doing high bar squats and have been doing distance running, so perhaps that’s why)
WOD. 14 min AMRAP:
250m Row
0:30s Jump Rope
5 Wall Balls*; 10 ft 20 lb ball
*add 5 throws each round
Me = 5+ rounds (got through the rowing and jump rope in 6th round)
Notes: Took a couple days off because of work travel. Back at it today. Besides feeling weak on the heavy squats, had a good workout. I liked the WOD set up, and actually don’t hate wall balls throws as intensely as I used to.
12/11/2024
Bonus PM work:
3 rounds:
15 band squat pull through
60’ L/60’ R suitcase carry; 36 kg KB
20 Starfish (single arm/alternate leg v-ups)
Notes: Trying to get back into my good routine of adding the accessory work in the evening.
12/12/2024
MetCon
5 rounds for time:
7 toes 2 bar
5 handstand push ups
7 toes 2 bar
10 power clean + press; 95 lbs
7 toes 2 bar
10 burpees
Me = 22:05
Notes: Nice chipper of a workout.
12/13/2024
Strength, go every 1:30.
5 x 5 Snatch grip high pulls from floor; 135 lbs
5 x 10 weighted ring dips; +18 kg
MetCon.
5 rounds for time:
5 Snatch grip high pulls from hang; 115 lbs
10 pull ups
15 ring dips
20 calories airdyne
Me = 17:25
Notes: The choice of movements are based loosely on today CF class, had I gone. Nice WOD I put together, if I must so say myself.
12/15/2024
Garage
Put on 30# weight vest, then…
4 miles Airdyne
30 pull ups
60 push ups
90 squats
30 ring rows
30 ring dips
30 SLDL w/shrugs; 2 x 22kg KBs
Remove vest:
3 rounds:
12 barbell curls
20 band push downs
15 band face pulls
12 DB lat raises
Notes: Wasn’t really feeling it today, but got this done anyway. I had planned on doing a full on Murph, but just didn’t have it in me. Sometimes gotta just maintain while I catch up on sleep and energy.
12/16/2024
7 am, Crossfit
The annual “12 days of Christmas” WOD, for time:
1 Sumo DL high pull*
2 Thrusters*
3 Push press*
4 Power cleans*
5 Power Snatches*
6 American KB swings; 54 lbs
7 Pull ups
8 Knees-to-elbow
9 Box jumps; 24"
10 Double unders
11 Burpees
12 Overhead plate walking lunges; 45 lb plate
*75 lb Barbell
Time = 27:30
Let me explain:
Round 1: 1 Sumo DL high pull
Round 2: 2 Thrusters + 1 Sumo DL high pull
Rounds 3: 3 Push Press + 2 Thrusters + 1 Sumo DL high pull
(keep adding the next one each round)
Notes: Definitely a “chipper”. Just keep moving. The 75# barbell feels way too light for the first few rounds, but the movements add up. I could see going up to 95# if you really wanted to make it brutal.
I’ll get in some extra work later today.
Yer cause its not like you already do loads 
12/17/2024
7 am, Crossfit
Front Squats:
1 x 10 x 135 lbs
1 x 10 x 165 lbs
1 x 10 x 185 lbs
MetCon; 18 min AMRAP
18 Box jumps; 24"
18 Ab mat sit ups
18 Forward lunges; 95 lb barbell (back rack)
Me = 5 rounds + 7 reps
Accessories:
Plank bird dogs; 3 x 14
Banded face pulls; 3 x 15
100 sit ups
100 push ups
Notes: I feel like this was the best workout I’ve had in a while. I felt strong and moved well during the WOD. The 10 reps at 185 lbs was heavy and tough, and I had to move to cross-armed because I can’t hold the front rack for that many heavy reps.
@simo74: Thanks for checking in! Sometimes I just like to say I’ll do extra work to sound cool. But tonight: no extra work.
I don’t know of it is sad that you say it, or even more sad that when I read it, it does sound cool 
7/18/2024
7 am, CrossFit
Bench Press
EMOM
8 x 3 x 205 lbs
MetCon, for time:
2 rounds:
15 push ups
20 alternating DB snatches; 50 lb DB
Rest 1 min
3 rounds:
12 push ups
16 alternating DB snatches; 50 lb DB
Rest 1 min
4 rounds:
9 push ups
12 alternating DB snatches; 50 lb DB
Time = 11:31
Accessories:
3 rounds:
15 banded face pulls
20 band pull aparts
Notes: This was right up my alley. Bench press, push ups, and DB snatches. The only technique that really is needed is the mid-air DB switchover that I’ve gotten pretty good at. It’s much more advantageous to switch as it comes from the shoulder height in the way down to the chest, rather than switches at the bottom. Other than that, it’s just strength endurance.
Tomorrow is my off day. I’ll be back at it on Friday.
12/20/2024
8 am, garage
10 min EMOM, alternating:
8 Renegage rows; 35 lb DBs
10 pull ups
MetCon, for time:
10, 9 , 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts; 225 lbs
10 calories row
Ring dips (same rep scheme as DLs)
Time = 14:50
Notes: This was a great workout. I love the setup. After complaining about the new programming and prescribed workouts at my CF gym, I’ve really liked it recently. The variation I made to do this at home was swapping 30 double unders for 10 calories on the Airdyne.
I’ll get in the accessories later (or at least I’ll say I will, @simo74 
), but for now gotta get some work done.