3/26/2025
7 am Crossfit
MetCon
AMRAP 15:
5 strict ring dips
10 bar-facing burpees
15 deadlifts; 185 lbs
Me = 6 rounds + 5 ring dips
Accessories:
Farmers carries: 5 x 120 ft x 22kg KBs
Banded face pulls: 6 x 15 (two sets anchored at chest level; two at waist level; two at knee level)
Hang from bar
Notes: Finally made it back to a class today. Still battling my sprained or bruised hand, but otherwise felt pretty okay.
3/28/2025
7:30 am, garage
531 Beach Body (just looking for a full body workout, and this fit the bill):
A. Clean high pulls, from floor: 5 x 205 lbs; 3 x 5 x 185 lbs
B. Back squat; Widwomaker: 5 x 205 lbs; 20 x 185 lbs
C1. OHP, 5’s PRO: 65, 75, 95, 115, 125, 135 lbs
C2. 6 x 8 strict ring pull ups (+2 to make 50)
Later on …
D1. Neck Harness: 4 x 25 x 22 kg
D2. Sit ups: 4 x 25
E1. Neck flexion: 3 x 15 x 15 lbs
E2. Fire hydrants 3 x 5R/5L (mobility movement)
Notes: Man, the contrast between the short, intense CF workouts and the longer, slower strength workouts was more than I anticipated. Enjoying the change up, though.
Date: 3/29/2025
Location: CF Gym
Time: 9:00 AM
Format: 3 rounds
Work/Rest: 2:30 work / 0:30 transition
Zones:
Our gym recently introduced Hyrox-style classes a few times a week. I wasn’t very familiar with Hyrox before, but it’s been picking up traction in the CrossFit community—especially as some top CF athletes are incorporating it into their training.
The traditional Hyrox format consists of:
8 rounds of:
Hyrox tends to focus more on steady-state conditioning rather than barbell or high-skill work. What we did was a scaled-down version to fit within our gym space and the class time.
Overall, it was fine—definitely milder than a typical CrossFit WOD. Seems like a solid option for active recovery or to add variety once a week.
I feel this so hard. I haven’t done CF proper for over 8 years and I still find myself super setting lifts with burpees, ball slams, etc. or making things EMOMs just to not feel ‘lazy’. It’s a problem. lol
Workout Log – 3/30/2025
Time: 8:30 AM
Location: Garage
Workout inspiration: 5/3/1 – Building the Monolith, Day 2
I’ve really missed these pure strength sessions. They take time (this one ran about 75 minutes including a solid CrossFit-style warm-up), but I love the relaxed pacing. Felt strong throughout, though I did drop the bench press top sets — started the 5x5 sets at 215 lbs but dropped to 205 to keep the reps clean and crisp, especially while super-setting.
I’m planning to bring back more traditional CrossFit workouts, but with added room for Hyrox-style or other lower-intensity conditioning work. I’ll keep some 5/3/1 strength training in the mix, though not strictly following a set template. Instead, I’ll pick workouts from favorite 5/3/1 variations depending on what I feel like training that day.
Lastly - I’m using AI to organize my posts. What do you think? I write it out like usual and ask ChatGTP to better organize it.
I like it, but I liked your old posts too. They’ve always been easy to follow. You can’t go wrong either way!
Thanks for chiming in! For whatever reason the formatting makes the exercises and sections REALLY BIG, which I’ll probably change.
I think your workout was great. AI? In ten years my Alsatian and I will be fighting off warrior robots in some mountain redoubt. But seriously, good work!
Date: 4/01/2025
Time: 7:00 AM
Location: CrossFit gym (Hyrox day)
2 rounds of:
Rest 2:00
I’m actually enjoying this type of training. It complements strength work well, checking the boxes for assistance and conditioning. It’s a bit like Tactical Barbell Basebuilding.
April 2, 2025
7:00 AM – CrossFit Gym
Tabata Air Squats
Every 2:00 for 10 rounds:
Nice way to ease back into CrossFit—challenging, but not soul-crushing. Was getting done with each round in about 1:05 pretty consistently.
Workout Log – 04/03/2025
Time: 8:30 AM
Location: Garage (Following the prescribed CrossFit workout)
Goal: Accumulate 50 total reps as quickly as possible
My Time: 5:00
Rep Scheme: 21 – 18 – 15 – 12 – 9 – 6 – 3
Movements:
Opted to do this one in the garage instead of heading to the CF gym—honestly, it made more sense for today. If you’ve followed my training log, you know this workout was right in my wheelhouse. Quick, effective, and solid all around.
4/04/2025
9 am, Crossfit class (new time!)
Strength, go every 3:00
Paused Front Squats: 3 x 10 x 115
(focused on full depth. The hardest part is keeping the front rack)
MetCon.
4 rounds for time:
60 double unders (or, for me, 1:00 of double under practice)
15 Deadlifts; 185 lbs
5 Wall walks
Time = 12:10
Notes: I didn’t have any early meetings today, so did some emails and hit this later morning class. I actually really like this time, but these classes haven’t been offered before and most days it’s just too late for me work-wise. This specific workout had an Rx weight of 225 lbs for the DL, but I opted for the “intermediate” weight of 185 lbs which was a good call. Of course I could get through that, but this is just a normal Friday and I don’t need to kill myself. As it was, I would do 8 reps, take a few breaths and switch grip, and do 7. If it was 225, I’d do as sets of 5 initially and probably move to singles after a couple of rounds.
Check-in post CF Open: I’m feeling zippy again. The double whammy of recovering from the Open and battling a cold slowed me down a couple of weeks, but I’m feeling 100% again. I do have a nagging hand injury on my left had from the barbell bouncing up and smacking it on OLY lifts, but its’ not hindering me much and is slowly but surely getting better.
On deck: I’m thinking of mountain biking tomorrow and maybe doing something like a 531 bench press or OHP session prior to it, with maybe rows for assistance. Something to get an easy pump but not tire me out for the ride.
4/05/2025
Strength work in garage:
OHP:
5 x 55
5 x 65
5 x 85
10 x 95
5 x 105
10 x 115 lbs
Ring Rows: 3 x 10
Face Pulls: 3 x15
Ring Dips: 3 x 10
KB Shrugs: 3 x 20; 22 kg KBs
Conditioning/fun: Mountain biking for about 75 minutes
Notes: Fun day. Just some strength work in before a ride. First ride of the season, and I forgot how fun it is. Great way to get in some leg work and conditioning outside of the gym.
4/07/2025
9 am, Crossfit
Part 1:
EMOM 10, alternating:
3 Shuttle runs, 50 ft/50ft each
3 Ring muscle ups
MetCon.
11 min AMRAP:
44 Double unders (or practice in my case)
22 Plate Overhead sit ups; 15 lb plate
11 Hang power snatches; 75 lbs
Me = 4 rounds + 53 reps
Notes: Taking advantage of this new class time on days I don’t have early on-campus meetings. Pretty mild workout, for the most part. Ring muscle ups are hard, though. And I still haven’t figured out double unders.
Accessories, to do after work:
Barbell back rows: 3 x 8 x 155 lbs
4/08/2025
7 am, Crossfit gym (Hyrox class)
Zone 1.
11 min AMRAP, alternating:
250m row
40m walking double KB front rack lunges; pair of 12kg KBs
Rest 2:00
Zone 2.
11 min AMRAP, alternating
10 Renegade Rows (35 lbs)
15/15 Step back lunges (35 lbs)
*Backed off on weight to 25 lbs after a couple rounds
Accessories:
3 x 10 Ab roll outs
3 x 25 Reverse sit upts
3 x 10/10 Single leg glute bridges
Notes: I like that we don’t count reps or rounds, and just chug along for a longer period of time than a CF workout.
4/09/2025
7 am, CF gym
Strength Work:
Every 2:00 x 4
5 Hang Power Cleans, Ascending: 135, 165, 185, 195 lbs
-Rest 2:00 -
EMOM 3:
3 Hang Power Cleans; 165 lbs
MetCon, for time:
15 - 12 - 9 - 6 - 3
Deadlifts; 225 lbs
Strict Ring dips
Time = 5:45
Accessories:
3 x 10 Barbell z-presses,
3 x15 face pulls
Notes: I went too light on the DL’s. The Rx was 275 lbs and the time cap was 9:00. Should have tried that.
4/10/2025
7 am, CF gym
Strength. 3:00 x 3
12 Front Squats @ 125 lbs
Metcon (for time)
5 rounds:
15 DB Push Press; 50 lbs x 2
10 DB Snatches; 35 lbs x 1
4 shuttle runs; 100ft per run
25 Toes to bar*
*Remove 5 reps of T2B every round
Time = 16:52
Accessories:
3 x15 Back raises
3 x 15 Banded face pulls
Notes: Feeling a bit tweaky today in my left elbow area. I think it’s a remnant of my sprained hand on that side, causing me to alter movements just enough to cause this minor issue. To account for this, I went really light on the DB snatches (Rx was 50, I dropped it to 35 lbs) and didn’t have much of an issue.
Taking tomorrow off, and this weekend I’ll get some some strength work in and a hope to hit the mountain bike trails.
4/12/2025
9 am, CF gym
Hyrox class
1:30 AMRAP for each of:
Zone 1: Run for distance
Zone 2: Sled push + 6 squat jumps
Zone 3: 8 calories row + 8 DB push press; 2x35 lb
Zone 4: 12 Gobet squats + 12 push ups; 1x35 lb for squats
Zone 5: 10 V-ups + 10 step-back lunges; 2x35 lb DBs
Zone 6: 10 alternating KB gorilla rows + 10 KB thrusters; 2 x 12kg
Repeat 3x through
Notes: These are actually Saturday morning workouts. Gets me sweating and plenty of different movements. Nothing is “hard” or heavy, but the goal is to keep moving at a constant pace. I also like it that there is no rep counting of “for time” like CF workout, which keeps it more mellow. I have plans for some biking and walking the rest of the day in terms of activity.
4/13/2025
8 am, garage
A1. OHP 5’s PRO: 65, 75, 85, 100, 115, 135 lbs
A2. Strict Ring pull ups: Accumulate 40 reps supersetted between above sets
B1. Close grip Bench Press: 3 x 10 x 165 lbs
B2. Banded face pulls: 3 x 20
9:30 am, local mountains:
Mountain bike 1 hour (for conditioning, but really for fun)
Notes: Balancing training with fun lifestyle activities.
4/14/2025
Simple and Sinister Prep work:
3 x 5 Prying goblet squats
3 x 5/5 KB haloes
3 x 5 Bridges
100 KB swings; 28 kg KB
100 strict deficit push ups
Mobility/walking
Notes: So, I’m throwing in the towel and talking a recovery week. I’ve been pushing through a hand injury and I feel like that’s leading to the “injury movement” phenomenon - where suddenly my elbow area is feeling tweaky due to altering my form.
My plan? Spend this week getting in lots of steps, 100 KB swings/day, 100 of something else (push ups, sit ups, or similar), and mobility work. I’m purposely avoiding the temptation to make this a training program with 500 swings/day or too many other activities, and keeping it to a bare minimum. Just enough to stay in the groove while allowing physical (and mental) rest and healing.