Told ya you were tempted… 
Nice work in here, as always—especially those weighted pull-ups!
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You caught me. I just didn’t want to do BP today. 
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11/04/2022
7 am, Crossfit class
WOD, for time:
75 wall ball throws, 20 lb med ball
50 calories rower
25 burpees box jump overs, 24" box
15 ring muscle ups (jumping)
Time = 15:27
9 min EMOM, alternating:
12 parallette push ups
20 KB Gorilla rows, 16 kg bells
12 Glute bridge pull overs, 16 kg bell
Notes: Slept poorly last night for some reason and almost skipped it, but (as always) glad I went. Pretty sore from soccer yesterday, too, and all those ring dips yesterday didn’t do me any favors when cranking out the ring muscle ups.
This weekend, in some order of the days:
Weight vest walk, yoga
Strength training, gymnastics practice (gotta get better at kipping and handstand stuff)
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11/05/2022
Weird one today. I don’t recommend it if you live in an urban area.
8 am:
Headed to track at local high school with a weight vest and a pair of 22 kg KBs. The plan was to walk 2 miles in the weight vest, with 8x100m farmer’s carries sprinkled in (I carry for 100m, drop the KBs and continue the lap. When I get back to them, pick them up and carry another 100m).
The track was locked up, but the street on the back of the high school would suffice. The plan:
100m farmer’s walk, set the bell’s down. Walk about another 50-100m down the street, turn around, pick them again and take them back to start. Not many people around. Urban area, with mixture of apartments and houses.
After my third one, a truck pulled up (I didn’t see them immediately because I was walking away), put them in the truck and drove off!!! I ran back to the car and gave chase, but couldn’t find them in the neighborhoods at all. I was pissed, as these are essential for so many of my workouts. Just when I gave up to go home, I spotted them parked at a house. Confronted the three of them, and they acted all apologetic and said they just found them. Gave them back without incident.
Got home, did 3 rounds:
1 mile airdyne
8 curls - gun walk - 6 curls - gun walk (put a towel through a KB handle, curl it, walk it held mid-curl)
Then hit a 1 hour yoga class.
Notes: Woulda had to drop >$300 to replace the pair of KBs, and of course would have done it if I couldn’t find them. Also, last week I had a very expensive bike stolen from my garage. We live in a very expensive area (Silicon Valley), where you have houses worth literally $5M and down the street low income apartments and homeless people. It’s a unique mishmash, and I actually love the urban feel. But the crime sucks, and sometimes I take the pockets of nice houses and neighborhoods for granted as being insulated from it, but clearly it’s not the case.
Yoga is pretty great. I feel so much better after a class.
5 Likes
'Cause you’re swole and all that!
Glad it worked out alright—would’ve been a real bummer to lose those.
11/06/2022
Strength:
Bench Press: 5x5x205 lbs
S/S with 5x10 hammer curls
2 rounds of a OLY warm up complex, using bare barbell:
7 overhead squats
6 muscle cleans
5 BN push press into overhead squats
4 push press
3 drop cleans (try to just drop into the catch without the pull
OLY practice:
5 rounds:
3 power cleans + 1 push press (worked up to 135 lbs)
5 rounds:
2 push jerks + 2 split jerks (worked up to 135 lbs)
6 rounds:
2 back squats (worked up to 275 lbs)
3 weighted pull ups (BW + 50 lbs)
3 rounds:
1 minute plank hold
45 second R side plank hold
45 second L side plank hold
Notes: Started in my garage, biked over the Crossfit gym to hit the 10 am OLY lifting class, and finished there. I’m now at the point where the these lifts are getting fun, I guess because I’m at least reasonable at them now. Gonna try my best to make this class a staple. It’s easy to wedge into a day of barbell strength work since they already program some kind of heavy squat at the end of the practice, so I just need to add a heavy press (BP today) and weighted pull ups.
2 Likes
11/07/2022
7 am, Crossfit
Strength:
Overhead squat: 6x3x75 lbs
Back Squat: 1x20x175 lbs
WOD, 4 rounds for time:
15 pull ups
12 box jump overs, 24"
9 double KB clean and jerks, 24 kg bells
Time = 10:27
Notes: Used the Rx numbers for the WOD, and crushed it! Felt good and spry throughout the WOD. Also, I’m getting less bad at overhead squats. Not moving much weight at all, but am able to hold the barbell overhead and below parallel, even with a bit of weight on the bar. I’d like to get up to a 135 lb overhead squat this next year.
Will get in mobility and accessory work later on, after I get back from work.
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Thanks, buddy. I was not in a good mood thinking about having to drop a few hundred on another pair of bells. So glad I spotted them and intimidated them my manliness.
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11/07/2022
5:30 pm
4 rounds for quality
10L/10R DB rows, 45 lb DB
10 ring face rows
10 KB towel curls, 22 kg bell
20 minute yoga/mobility work
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11/08/2022
7 am, in garage
10 min EMOM, alternating:
15 Russian KB swings, 36 kg bell
15 American KB swings, 22 kg bell
WOD, 20 min EMOM, alternating:
15 calories Airdyne
11 burpees
15 ab wheel roll outs
15 ring dips
Notes: It’s pouring rain this morning, so skipped the Crossfit gym and did a modified version of the day’s workout in my garage. Subbed hand stand push ups for ring dips, and did KB work instead of touch-n-dead lifts for the “strength” work (I realize the KBs tilted it more toward conditioning, but still being cautious about my lower back). Otherwise this worked out really well. Will bike to work in the pouring rain, and tonight get in some accessory work (thinking neck, traps, forearms) and my daily yoga/mobility.
3 Likes
is this bonus work? I’ve noticed CrossFit has goals for pretty much everything but form… for time, for rounds, for EMOM, for AMRAP, for weight… but NOT quality lol (insert CrossFit criticisms here).
Just curious
Was pouring last night and this morning down in LA as well.
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I’m not well versed on how all Crossfit gyms run, but the one I go to pays for its programming from a third party (which I find to be very good). The most typical set up is this:
Prescribed warm up: usually 3 rounds of something like 1 min cardio (airdyne, rower), then moves that get you ready for that workout, like light good morning, squats, active hangs from bar, etc.
Strength work, usually done as EMOM or every xx amount of time: Back squats, dead lifts, overhead work, or OLY lift.
WOD: usually done for time or total reps/calories/distance (not necessarily for quality): toes-to-bar, pull ups, box jumps, KB work, OLY/strength work done lighter than the strength section, burpees, airdyne sprints, etc… This often involves doing things fast, with less emphasis on strict form and more on a kipping or speed technique. Usually 3-4 moves. Today’s (had I gone to class): Airdyne for calories, burpees to a target, toes-to-bar, and handstand push ups.
Then there’s always “optional” work, which is accessories and mobility. This is done outside of class if you choose, and I try to do it on my own after I get home from work. Usually it’s more typical hypertrophy work. Often 3-4 rounds of 8-10 reps of a few moves: curls, lat raises, GHD work, DB shoulder press, rows, etc… They use the “for quality” on this to mean do it with strict form and don’t worry about doing it fast.
There’s also a mobility/yoga flow. Often a couple rounds of down dogs, various lunges or “warrior” 1, 2 (if you know yoga), different mobility work for the back and lower body. I do try to do this each evening, and also take one dedicated yoga class a week. Makes a huge difference or me at my age to keep going.
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Do you live in LA or visiting? I lived there for years, and still have family in the area (going down for Thanksgiving).
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I live in Kern County but I work in LA… glad I don’t live there but the money is good at least =)
Understood, thanks! It’s what I imagined it to be, but I hadn’t heard that term used for it (not like I’ve ever been to a CrossFit box either).
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11/08/2022
8 min of isometric core work (40s on / 20s off)
Plank, side planks, hollow holds, boat holds, similar…
10 minutes of yoga/mobility work.
11/09/2022
My day off from training.
Walked 2 miles to start the day, and will bike to and from work.
4 Likes
11/10/2022
10 min EMOM, alternating:
5 Snatch grip high pulls, 115 lbs
5 weighted ring pull ups, +18 kg
Every 3 min, for 9 min:
1x[6 KB renegade rows, 6 KB gorilla rows; 4 KB renegade rows, 4 KB gorilla rows; 2 KB renegage rows, 2 KB gorilla rows. Finish with 12 towel KB curls]
(used a pair of 22 kg bells for rows, a single on with towel for curls)
Conditioning, 8 rounds alternating
1 min airdyne, hard pace
1 min jump rope
(took only 10 seconds between rounds)
3 rounds each of:
10 roll outs with my new, cool SKLZ core wheels
15 push ups on my new, cool Bear Push Up bars
Notes: Got to use my new toys: a jump rope, core wheels, and push up bars. Fun! Had planned to play soccer at lunch but game was canceled. I’ve become a bit addicted to EMOM-style training from Crossfit. I notice I naturally structure my workouts in that fashion, both strength and conditioning. The second strength part (KB rows, curls) was taken exactly from today’s CF workout class. The conditioning part was shuttle runs and rowing, but I used Airdyne and jump rope. I’ll hit the class tomorrow, but today just worked out in my garage.
4 Likes
11/11/2022
7 am, Crossfit class
Push press
1x8x105 lbs
1x6x115 lbs
1x6x125 lbs
1x10x135 lbs
WOD, using 105 lbs
1 power clean, 1 front squat, 1 push jerk, 40 jump rope single unders
2 power clean, 2 front squat, 2 push jerk, 40 jump rope single unders
3 power clean, 3 front squat, 3 push jerk, 40 jump rope single unders
4 power clean, 4 front squat, 4 push jerk, 40 jump rope single unders
Rest 3 minutes, repeat a total of 3x
Notes: The WOD was a sneaky killer. It seems easy at first but by the round of 3’s, it gets really tough. The rounds take ~4 minutes each. On the bright side, I would not have been able to transition between these due to technique/mobility when I started CF earlier this year.
4 Likes
11/12/2022
Crossfit class first:
For time:
110 calories Assault bike
100 American KB swings, 24 kg bell
100 lateral barbell burpees
20 rope climbs
(done as a partner, so I did half this.)
Time = 19:09
3 rounds:
8 weighed chin ups, +23 lbs
15 parallette push ups, feet elevated
10 reverse curls + 10 hammer curls, 25 lb DBs
10 JM presses, 35 lb DBs
[protein coffee break, rest 30 min]
1 hour yoga class
3 Likes
11/13/2022
Strength work in garage:
Weighted ring dips
5x8x+22 kg
S/S with 5x8 KB towel curls + 20 yard “gun walk”
Weight vest push ups: 2x to failure
Push ups on bear blocks: 2x to failure
(bike to Crossfit gym)
OLY practice/strength (at Crossfit gym):
A. 7 x [1 hang snatch + 1 low hang snatch + 1 snatch] 105 lbs
B. Front squats:
2x5x135 lbs
3x4x155 lbs
2x2x185 lbs
C. 4x[2 snatch grip deadlifts + 2 snatch pulls] 185 lbs
D1. Overhead press / D2. ring rows superset:
4x10 each (95 lb OHP)
(Bike home)
Notes: Big class today for OLY lifting, probably 15 or more people when usually it’s 3-5. Really good group of people and makes it much more enjoyable to practice. The snatches were done as power snatches, but I did plenty of overhead squats as part of the warm up. Probably overdid the at-home workout (weighted dips and push ups to failure) but could still handle the OHP work just fine.
This weekend had a couple more splurges than usual. Clean food, but more than I needed. I capped off Friday and Saturday with big bowls of Greek yogurt with protein powder, honey, and dried coconut added. Then ate fruit and hard boiled eggs. So ate more than I intended to, but at least stuck to healthy stuff.
Haven’t done any updated photos lately, so that’ll come soon. I weighed myself this week and was at 172.0 lbs, which is pretty standard for me.
5 Likes
11/14/2022
7:30 am, in garage
wearing a 30# weight vest, 5 rounds:
1 mile Airdyne
20 push ups
10 pull ups
30 squats
10 ring dips
10 ring rows
10 KB snatches, 18 kg (5R/5L)
Notes: It feels like ages since I did a full-fledged Walrus workout like this. It was harder than I remembered! Definitely an example of a strength-endurance workout, that’s for sure. I wasn’t racing, but was sure to get in each Airdyne mile in sub 3 minutes and didn’t take any extended rests during the strength work. Glad I got it in! Doing Crossfit has conditioned me to expect shorter WODs that last probably 7 - 15 minutes on average. A few faster ones and a few longer ones, but almost all fall in that range. This one today was around 45 minutes of pretty much continuous work. When I was going against the clock, I could trim ~10 minutes off but that’s going at a race speed and doing just the push ups, pull ups and squats.
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