4/29/2022
7 am
20 min, AMRAP:
5 handstand pushups
10 alternating pistol squats
15 pull ups
(got 7 rounds plus everything but the pull ups in round 8)
Bonus work:
2 rounds:
20 DB rows (10e arm)
20 DB BP
20 DB curls
20 push ups
Notes: Again at a crossfit class. Used to make fun of these, but now here I am doing them. Actually really liking it. After soccer yesterday plus a morning workout, I do need to up my calories I think. Feeling myself bonking a bit more than usual.
5/01/2022
8 am
3x(1, 2, 3 KB clean+press ladders matched with pull ups). (1 clean left, 1 press left, 1 clean right, 1 press right, 1 pull up…)
3x8 over/under push ups
3x8 HLR from rings
Soccer game a couple hours later.
Notes: We lost, but I scored a goal and my stats are all that matters. Couldn’t decide on what/how hard to push pre-game work but I think what I chose worked fine.
5/02/2022
7 am
5x3 box jumps
3x(1 clean, 1 front squat, 1 jerk press)@65 lbs
3x(1 clean, 1 front squat, 1 jerk press)@75 lbs
3x(1 clean, 1 front squat, 1 jerk press)@95 lbs
2x(1 clean, 1 front squat, 1 jerk press)@115 lbs
2x(1 clean, 1 front squat, 1 jerk press)@115 lbs
WOD, 7 min AMRAP with 95 lbs:
7 power cleans
7 thrusters
7 push press
(got 4 rounds)
Notes: It’s nice to force myself to do things I would normally avoid. Not great form on all of these, but getting better.
5/03/2022
7:30 am, garage
OHP (using Trap Bar), 5’s PRO: 45, 60, 80, 100, 110, 130 lbs, with med ball throws
(put on 30# vest)
5 rounds:
1 mile Airdyne
5x100 lbs OHP
5 ring pull ups
30 squats
25 push ups
5 ring pull ups
10 SLDL w/shrugs (22 kg bells)
Notes: Couldn’t decide what to do, so did it all. Wanted a bit more strength focus but also wanted some weight vest work. Took a banana break after 3 rounds and got back at it. Took about 40 minutes to finish the weight vest work.
5/04/2022
7 am
5x3 depth +broad jumps
Power Snatches: reps of 5, 5, 4, 4, 3, 3, 3 w/ 75, 75, 95, 95, 105, 105, 105 lbs. Rest a minute between each set.
WOD:
30 power snatches (75 lbs)
20 bar-facing burpees
20 power snatches (75 lbss)
30 bar-facing burpees
(goal: less than 12 minutes)
Notes: Completed it in time without too much trouble. You get 3 minutes to complete each task, and rest the remainder of those 3 minutes before moving on. The alteration was that I was supposed to move up to 95 lbs for the 20 reps of power snatch, but my form is not up to it to do that in a fatigued state. Fun workout! I really struggle with form on these, and don’t drive properly from my lower body. I got a few clean, crisp reps occasionally, and that felt awesome. I also had some very poor reps where I just power it up using my upper body.
5/05/2022
8 am
1 mile Airdyne
DL: 5x5x310 lbs
OHP: 5x5x110 lbs
Notes: A quick tactical barbell Zulu workout. I’m playing soccer today, so didn’t want to crush myself in the gym. Plus, those crossfit workouts have me a bit fatigued. Weight moved well, and easily. I went a bit light on OHP to focus more on locking out with my biceps at my ears, as I have a tendency to keep the weight in front of me when going heavier.
5/06/2022
7 am
Split jerks
3-2-1 with 75 lbs
3-2-1 with 95 lbs
3-2-1 with 105 lbs
(rest 20 seconds between sets. Not great at these, but definitely improving. Keeping the load light and working on form and speed.)
Main work:
5 rounds with 20 lb vest:
200m run
5 pull ups
10 push ups
15 squats
1 minute rower
5 pull ups
10 push ups
15 squats
Finished with:
3x21 DB curls (25 lbers)
Notes: I’m going to do the Murph race on Memorial day, and this was basically a condensed version of it. I usually use a 30# vest, but the official weight is 20# so went with that. Didn’t really notice the difference.
Played soccer yesterday at lunch. My overall conditioning these days is pretty damn good. Biking to work each day, soccer or mountain biking twice a week, strength work in my garage a couple times a week, and crossfit three times a week. In fact, I may need to back off the extra strength work in the garage so I’m fresher for soccer and mountain bike rides.
5/09/2022
5:30 pm
4x5x225 lbs, back squats
3 rounds
100 jump ropes
30 med ball walk throws
15 hanging leg raises
Notes: A bit congested lately so took yesterday off and slept in. Did this fairly mild workout to get back into the swing of things.
5/10/2022
7:45 am
4x5 high pulls (135 lbs)
4x5 KB jumps
4x5 OHP (115 lbs)
4x5 FSQ (135 lbs)
(put on 30# vest)
1 mile airdyne
30 ring dips
30 ring rows
30 KB snatches
1 mile airdyne
Notes: Still shaking off the cobwebs of a cold or allergy. I slept about 9 hours each of the last two nights. A bit dragging still, but easing back into training seems like the right thing to do.
5/11/2022
7:30 am
1 mile Airdyne
5x5x240 lbs DL
5x10 ring dips
5x10x95 lbs barbell curls
Notes: Planned on hitting a crossfit class this morning, but still battling a cold/allergy or something so slept in until 7. Got this in, and will hit a class after work.
5/11/2022
5:50 pm
2 rounds:
1 mile run
100 feet walking lunges
50 push ups
100 feet walking lunges
500m row
(times = 12:54 and 11:45)
Notes: Only me and one other guy in the class. We’re at a similar level, so just went through it together. We actually ended up with one of the best times of the day on the second round. Mile time was 7:30, and the rest was pretty straightforward.
5/12/2022
1 hour of soccer. Full field.
Notes: Played our annual game with our women’s soccer team. Our University’s women’s team is always top 10 and has won national championships. Of course, they are not playing at their top level just competing enough to have fun. For those keeping score, my team won 4-1.
5/13/2022
7 am
Main workout, for time:
50 pull ups
40 box jumps (24")
30 burpees
20 overhead squats (just the bar for me, I really suck at these)
30 burpees
40 box jumps, same height
50 pull ups
Time = 19:56
7 minutes of abs:
10 V ups
20s hollow hold
10 mountain climbers
40s plank hold
repeat until timer ends. Got 4 rounds
Notes: Was really sucking air this morning. The fastest guy beat me by nearly 4 minutes, and it’s because his technique is dialed in for crossfit. I do (nearly) strict pull ups, while he get that wave/kip going. I also do box jumps more deliberately, while he hops/spins/hops/spins really quickly. My overhead squat just sucks at this point. I don’t have the mobility to really go deep but I am improving. Not even trying to move real weight at this point.
That seems crazy good to me! I think it’d take me that long to get 50 pull-ups, never mind 100 total AND all the other work. Well done!
Thanks, man. The pull ups weren’t too bad for me, but the box jumps and burpees had me gasping. Wouldn’t have pushed myself as hard if it weren’t for the others in the class. I woulda been like “that’s enough. I’m good” after the first set of pull ups.
5/14/2022
9 am
400m run
9 sumo deadlift high pulls (95 lbs)
9 thrusters (95 lbs)
54 jump ropes
(repeat 4 times)
Took about 20 min
Notes: Did a dexascan today. Supposedly the most accurate way to test for fat composition, lean mass, bone density, etc… My bodyfat % seemed high, but according to the chart and the workers, that puts me in the top bracket (top 20%) for my age group. My bones are strong and I have 0.00 lbs of visceral fat which is good. Also gave me a resting metabolic rate of 1684 cal/day. I guess this is interesting and good to know. The entire printout is 6 pages, which breaks down fat and lean mass by body region, bone strength data, etc…
5/15/2022
8 am
531 BP/weighted dips; 5’s PRO
BP: 95, 115, 140, 165, 185 lbs
Weighted ring dips: 6x10 w/ +22 kg
Ab wheel: 5x10
KB swings: 5x20 w/28 kg bell
Notes: Have a soccer game, so kept it toned down. My left shoulder has some impingement or something that I feel on BP, so switched over to dips and didn’t feel it at all. Haven’t benched much at all lately, and looks like that’ll remain true. I’ve always felt weighted dips were superior, so not an issue at this time.
5/16/2022
7 am
Mobility, warm ups, jumps
EMOM for 12 min
Power Snatch + Squat Snatch
(only 85 lbs, but damn my overhead squat is improving!)
Main WOD:
1 min max reps DB snatches (50 lbs)
1 min max reps sit ups
1 min max calories airdyne
1 min rest
(a total of 3 rounds of the above)
Total reps/sit ups/calories = 228
Notes: Got the top score of the day (so far)! Really got in the rhythm with those DB snatches, with the hand switch happening about chest high. While the barbell OLY lifts are a weak point for me, these strength/endurance workouts are right up my alley especially with all the weight vest work I’ve been doing over the last 6+ months.
5/18/2022
7 am
12 Dead Lifts every 3:30
1x12x275 lbs
1x12x295 lbs
1x12x315 lbs
MetCon WOD:
American KB swings with a 24 kg bell (all the way overhead)
24" box jumps
5/10/15/10/15/20 of each. So 5 swings, 5 jumps, 10 swings, 10 jumps…etc…for time
Did the total amount (150 total reps) in just under 8 minutes.
Notes: This was a fantastic workout. Felt strong on the deads, and crushed the WOD. I was the only one in the class to complete it within the 8 minute time cap. I’m new to American-style swings, which are like a combination of swings and snatches. Took a bit of practicing to get the rhythm down.
Took yesterday off. Needed a break for sure.
5/19/2022
OHP 5’s PRO + 6x5 FSL
5’s PRO: 65, 75, 85. 95, 115, 125 lbs
FSL: 6x5@95 lbs
S/S with 30 HLR, 30 ring pull ups
Notes: I’m sore from yesterday and have soccer at lunch, so something quick and easy was in the cards this morning.
Last night cranked out 100 ring dips and 6 sets of barbell curls (3 regular; 3 reverse). Nothing much, but thought I’d note it here.
