12/21/2024
8:30 am, garage
531 Boring but strong
OHP, 5’s PRO: 65, 75, 85, 100, 115, 135 lbs
S/S with 6 x 10 face pulls
BBS supplemental.
5 rounds:
5 OHP; 100 lbs
10 Goblet squats; 36 kg KB
5 OHP; 100 lbs
10 Ab wheel roll outs
Notes: Sometimes a good ol’ 531 workout just hits the spot. Felt good after a lot of food last night. I resisted the urge to turn the supplemental work into a MetCon, but still kept things moving along at a good clip.
12/21/2024
Bonus PM work:
5 rounds:
15 DB lat raises; 15 lb DBs
15 Barbell curls; 65 lbs
4 rounds:
20 Alternating gorilla rows; 22 kg KBs
Notes: Had the time and motivation to get some extra work in.
12/22/2024
11:30 am, garage
10 miles Airdyne
100 KB swings; 36 kg KB
100 Push ups on blocks
Time = ~37 min
Notes: Just wanted something that would get my HR up and get in some variety of movements, and came up with this. I just chipped away at it until all the reps/miles were done.
The plan is to get in some walking and mobility today, and hit CF tomorrow.
10 miles on an Airdyne is excellent.
fixed that for you 
12/23/2024
7 am, Crossfit
For time:
60 calories row
50 hanging knees to chest
40 wall ball throws; 10 ft target, 20 lb med ball
30 power cleans; 115 lbs
20 ring muscle ups/ring pull ups
Time = 17:05
Notes: This was a repeat of a CF Open workout I had done. This time I scaled it, though, to make it tolerable. The Rx is toes-2-bar (of which 50 is soul crushing) and power cleans at 135 lbs (which is doable, but at 115 I could crank them out as 4 sets of touch and go). Also, I got 5 ring muscle ups before conceding that I needed to switch to ring pull ups to reach the 20 reps.
@Friedrich : Thanks for the props on the Airdyne. I am the weirdo that doesn’t mind conditioning workouts.
12/24/2024
8 am, Crossfit gym
MetCon, for time:
30 - 20 - 10
Calories rowing
Bench press; 175 lbs
Back Squat; 175 lbs
Pull ups
Time = ~25 min (not strictly timed)
*the workout called for doing bodyweight on bench press/back squat, so that’s where the 175 lbs comes from.
Notes: It was an open gym, so did this one on my own. Took it from a WODWell workout, and added the rowing. Also got in about 10 minutes of jump rope/double under practice and a mobility session after training. Tough one! But kinda right up my alley.
Merry Christmas/Happy Holidays!
12/26/2024
8 am, CF gym
531 BBS; OHP day:
OHP 5’s PRO: 65, 75, 85, 95, 115, 125 lbs
BBS Supplemental, 4 rounds:
5 OHP; 95 lbs
10 SLDL + shrugs; 24 kg KBs
5 OHP; 95 lbs
10 ring rows
(0:45s jump rope rest between each set)
Notes: Woke up still tired and full, so this one seemed the most doable. Family was in town yesterday and had a great day of food, drink, and hanging out.
12/27/2024
Noon, CF class
Strength. 8 min EMOM
1 Heavy Deadlift + 2 seated vertical jumps
Me = 275, 295, 305, 315, 325, 335, 365, 395 lbs
MetCon. 8 min AMRAP
2 Wall walks
2 Dead lifts; 315 lbs
Me = 8 rounds
Accessories. 3 rounds:
5 bridges + 5/5 single leg bridges
16 DB curls; 30 lb DBs
Notes: Interesting low volume day for a CF workout. Felt reasonably strong. For the MetCon, I would put on a belt for each set of DL doubles, which took some time. Also, the heavy weight meant I had to brace for it rather than just mindlessly cranking out the double. Felt fine, though. I have a feeling I’ll really be feeling this one tomorrow.
12/28/2024
9 am, Crossfit gym
Skill practice/strength:
4 rounds (go every 2 min):
2 strict ring muscle ups + 5 ring pull ups
WOD:
20 round EMOM divided up as follows (no rest or breaks other than whatever is left in the minute):
5 rounds 0:35s row for max calories
5 rounds 0:40s row for max calories
5 rounds 0:45s row for max calories
5 rounds 0:50s row for max calories
Me = 262 total row calories
Notes: The good news is that I can still do strict ring muscle ups. The bad news is that they are still very hard and I have to reset after each rep to re-establish the false grip. The row workout was fun once I got going and got my mindset right.
12/30/2024
Noon, CF class
4 min AMRAP; 4 rounds; 2 min between rounds:
3 power cleans; 115 lbs
6 push press; 115 lbs
9 lateral burpees over bar
12 pull ups
Me = 8 rounds + 5 reps (got at least 2 rounds per 4 min AMRAP)
Notes: This one was tougher than I thought. The first round was nothing, the second round started to get hard, but rounds 3 and 4 sucked. None of the movements really allowed for much of a rest.
I’ll get in some accessories later.
12/31/2024
NYE-themed CF workout
Noon, CF gym
MetCon for time:
Buy-in: 2024 meter row
2 rounds:
20 Box jumps; 24"
24 American KB swings; 24 kg KB
20 Sit ups
25 Wall ball throws; 10’ target, 20 lb med ball
Cash out: 2025 meter row
Time = 28:01
Notes: Couldn’t resist getting this one in before our NYE party. Most of the time is spend on the rower, with the two rows taking about 17-18 minutes combined. The other work was not bad at all. The reps were low enough that I didn’t need to take a ton of rest.
Happy New Year’s! Thanks to all for the motivation to keep on going.
1/02/2025
8:30 am, garage
Tactical Barbell, grunt cluster
A1. Front Squat: 5 x 5 x 165 lbs
A2. Ab roll outs: 5 x 10
B1. OHP: 5 x 5 x 115 lbs
B2. Weighted pull ups: 5 x 5 x BW+35 lbs
C. 100 KB swings; 36 kg KB (done in 4 minutes)
Notes: First workout of 2025. Stuck with something basic.
Here’s where I’m at. A bit softer due to cookies, pizza, and drinks, but not a bad starting spot. My goals are to get leaner, stay healthy, and continue to improve at Crossfit.
1/03/2024
8 am
Part 1 (about 15 minutes):
100 calories Airdyne
100 strict deficit push ups
6 60 yard Farmer’s carry; 22 kg KBs
Part 2 (about 40 minutes):
2 mile weight vest walk; 30 # weight vest
Notes: Didn’t like the looks of today’s CF workout (double unders and thrusters) so came up with this and did it at home/around the neighborhood. Definitely a recovery-style workout; I didn’t push either of the parts too hard. Also did about 10 minutes of mobility work.
Some amazing progress keep it up
1/04/2024
9 am, Crossfit gym
MetCon. 20 min AMRAP:
8 toes-2-bar
10 single DB clean and press; 50 lb DB; 5R/5L
14 calories row
Me = 9 rounds (finished the last round a few seconds over time)
Accessories:
100 push ups
50 DB curls; 25 lbs
Notes: Nice way to start the weekend. Felt good and strong throughout, and kept a good pace. Planning to take tomorrow off, so may get a bit more accessory work in later.
@bigpappafrance : I appreciate the support!
1/06/2024
7 am, CF gym
MetCon
10 rounds, go every 2:00 min
8 DB goblet box step ups; 50 lb DB, 20" box
10 KB swings; 24 kg KB (American rounds 1-5; Russian rounds 6-10)
12 Wall ball throws; 20 lb med ball, 10’ target
Me = did it. Had to shift to Russian swings after 5 rounds to keep up with the pace.
For quality, 3 rounds:
25’ Silverback swing walk
10 alternating gorilla rows
(both with a pair of 24 kg KBs)
Notes: This was a creeper. The first few rounds were a breeze, but then it got tough to recover enough to hit the next round hard. I was finishing in about 1:15, leaving about :45s of rest. I backed off the swings to the Russian variety to allow me to not skip a round. Only me and one other dude in the class didn’t have to sit any rounds out.
This was my first 7 am class in a while. Gotta get back into my normal work routine today, though. Will get a bit of accessories in tonight after work.
1/07/2024
Strength A.
Push press: Work up to a heavy triple.
Me = 155 lbs (okay not really very heavy but it felt like enough)
Strength B. 4 rounds for time:
5 Push Press; 115 lbs
10 inverted ring rows; feet elevated
Me = didn’t time it but did it fast. You’ll just have to take my word for it.
MetCon.
8 min AMRAP
4 - 6 - 8 - 10 - etc…
Calories Airdyne
Hands-release push ups
Me = Did up to 18/18 going about 15s over time
Accessories 1:
4 min Tabata (:20 on/:10 off) Airdyne
Accessories 2:
3 rounds:
12 Plate overhead sit ups w/ 25 lb plate
24 Russian twists w/ 25 lb plate
Notes: Interesting workout today. Lots of little bite-size sessions. I kinda liked it.
1/08/2024
7 am, CF class
MetCon
6 AMRAP sets for 3:00 each; for total reps (calories + burpees)
Me = 116 reps/calories on ** portion
Notes: I really liked this MetCon, and I also really hated it. It was a great workout that was a real gasser. The amount of work coupled with the short rest meant you had to both pace yourself and also go hard if you wanted to end up with a high total. My total put my in second place for the three morning classes. I’ll take that.
Accessories:
Foot-elevated single leg glute bridge:
4 x 10/10
I am SO doing this workout. It is exactly my jam!
