12/13/2022
Hotel workout.
5 rounds:
100 double unders (jump rope)
20 push ups
10 pull ups
30 airsquats
20 push ups
10 DB curls, 35 lb DBs
30 sit ups
Then,
3x12 face pulls
Notes: Just a variation of a Walrus workout, my go-to when I want to get some work in with a bit of conditioning. I gotta say, I’m pretty proud of myself for getting this work in while at a conference. I am fine working out on vacation when I am relaxed and have the whole day, but I struggle with getting any meaningful work in while on a conference. I’m usually just kinda dragging. Tomorrow is a half day at the conference, then I travel back to Cali with a layover and looong flight. Given that, tomorrow I’ll not get a workout in but will be back at it on Thursday.
3 Likes
12/15/2022
7 am, Crossfit
WOD, EMOM for 20 min, alternating:
Row, 13 calories
20 wall ball throws, 14 lb med ball
15 toe-to-bars
Walking lunges, 50 feet holding 35 lb KBs in front rack
Notes: Much harder than it reads, especially after traveling all day yesterday with delays. Will get in my 200 push ups plus some bicep/forearm/neck work this afternoon.
4 Likes
12/15/2022
Evening work:
200 push ups
40 ab wheels
50 DB curls
Notes: Really dragging today from my traveling. Don’t know how those that are constantly on the road do it. Gotta say, though, these daily push ups really seem to make a difference. Taking the cue from my gym, I think I’ll pick a monthly daily challenge, like push ups, swings, pull ups etc… Last month was rowing, but I skipped that because I don’t have a rower and can’t spare the time to get over there a couple times a day.
3 Likes
12/16/2022
7:30 am
OHP: 5x5x125 lbs
Front SQ: 5x5x175 lbs
Weighted pull ups: 5x5x BW+22kg
Notes: This has become my “go to” full body strength workout, which is taken directly from Tactical Barbell (except I do it as a circuit on a go-every-1:45 timer). Part of it is logistics: it’s easy to transition from the OHP to the FSQ when doing this as a circuit. This was harder than it should have been, which I attribute to shaking off the fatigue of traveling and deviating from my usual diet.
Gonna get in a half day at work, and still have my 200 push ups plus some other work TBD later on.
2 Likes
12/16/2022
Evening work:
100 push ups (done slow and deep on bear blocks)
15 minutes of yoga
Notes: Just a lazy Friday night around the house. Holiday parties start tomorrow, so resting up. Meant to get in another 100 push ups, but not gonna happen.
2 Likes
12/17/2022
8 am, at local track:
Sprints:
2x100y
3x80y
4x60y
5x40y
(rest was walking back to start)
In garage, after biking back home and eating some yogurt:
WOD, for time:
21 ring dips
Farmer’s carry, 100ft. 22 kg bell in each hand
21 feet-elevated ring rows
Gun walk, 100ft. Hammer-gripping towel through a 22 kg KB
21 push ups on bear blocks
Farmer’s carry, 100ft. 22 kg bell in each hand
15 ring dips
Farmer’s carry, 100ft. 22 kg bell in each hand
15 feet-elevated ring rows
Gun walk, 100ft. Hammer-gripping towel through a 22 kg KB
15 push ups on bear blocks
Farmer’s carry, 100ft. 22 kg bell in each hand
9 ring dips
Farmer’s carry, 100ft. 22 kg bell in each hand
9 feet-elevated ring rows
Gun walk, 100ft. Hammer-gripping towel through a 22 kg KB
9 push ups on bear blocks
Farmer’s carry, 100ft. 22 kg bell in each hand
(Time = 11:45)
Notes: Inspired by @kleinhound 's log, I’m going to start adding more track days in my workouts. I read through TB2 for inspiration, but ultimately just came up with this spring sequence once at the track. Felt good, although it was freezing today. About 34 degrees at the track, and I don’t pay NorCal property prices to be this cold! A couple of other dudes there, but otherwise completely empty. There’s something cool about sprinting with the sun barely up.
I adjusted an earlier WOD from crossfit, substituting ring rows for handstand push ups. Just kept up the WOD at a good clip without killing myself. The forearms really get pumped from the rings rows and all those carries. Gotta love the 21-15-9 rep scheme they use in Crossfit. I haven’t even bothered to ask where it’s from, but anything descending like that makes things mentally much easier.
3 Likes
12/17/2022
3 pm, extra work:
100 push ups
40 ab roll outs
Did the push ups as 4 sets of 15 slow, full range of motion on bear blocks, then immediately removed the blocks and did10 fast. Followed by 10 ab roll outs, repeating a total of 4 times.
3 Likes
12/19/2022
–9 am, in garage–
5 rounds:
10 KB swings, 44 kg bell
10 pull ups
10 KB swings, 44 kg bell
10 ring dips
–Noon, Crossfit gym.–
WOD, for time:
15 calories row
7L/7R single DB clean and jerk, 50 lb DB
50 Wall Ball throws, 20 lb med ball
15 calories row
7L/7R single DB clean and jerk, 50 lb DB
40 Wall Ball throws, 20 lb med ball
15 calories row
7L/7R single DB clean and jerk, 50 lb DB
30 Wall Ball throws, 20 lb med ball
15 calories row
7L/7R single DB clean and jerk, 50 lb DB
20 Wall Ball throws, 20 lb med ball
15 calories row
7L/7R single DB clean and jerk, 50 lb DB
10 Wall Ball throws, 20 lb med ball
Time = 19:30
Notes: Felt great after taking yesterday off and getting a good night’s sleep. Crushed the WOD, getting one of the best times of the day so far. The wall balls are what get you on this one. A rep goes into a deep squat, and hits an 11 foot target. That 20 lb ball really feels heavy as the workout goes on. The clean and jerks must touch the floor, but you could alternate. The switch is done about chest-height, and you can really get into a rhythm once you learn the transition.
Taking advantage of the days off from work by relaxing in the morning and doing the noon class rather than the 7 am. Gotta love not getting on my bike in 33 degree air and biking in the dark to the gym, but in some ways I actually relish that. I have two more days at home, then leave for Jamaica.
4 Likes
12/20/2022
8 am, living room
5x20 push ups on blocks
3x16 KB towel curls, 22 kg bell
Noon, Crossfit gym
OLY practice:
10x[2 hang power snatches + 1 hang squat snatch], 85 lbs done EMOM
WOD. 4 rounds, go every 5 minutes:
200 meter run
12 toes-to-bar
8 bar-facing burpees
12 hang power snatches, 75 lbs
8 bar-facing burpees
Notes: The goal was to finish each round in ~3:30, to give you about 90s of rest. The squat snatches are really coming along, and I’m no longer a disaster at the OLY lifts. I’ve also got the kipping toes-to-bar down reasonably well. It’s fun to see the progress and also progress that’s not just measured by the weight on the bar. The burpees and run are of course easy for me, given the background I had coming into crossfit. Interestingly, some of the people are pretty good at the OLY lifts, but are otherwise a bit out of shape and not very capable at conditioning portions of the class. I came in the exact opposite, but finally seeing some light at the end of the tunnel.
The Crossfit open is in February, and I’ll give the regional stuff a try. I hear the muscle ups are a big divider between the can and can-nots at the regional level, and at least I can crank some of those out.
3 Likes
12/21/2022
Morning work:
3x5 prying goblet squats
3x5 KB halos
3x5 bridges
100 push ups
40 ab roll outs
Main workout, noon. Crossfit gym.
Weightlifting, 10 minutes EMOM
10x[2 jerks + 1 split jerk], 135 lbs
WOD, for time:
75 pull ups.
Every 2 minutes, stop and do 10 DB Bench press, 50 lb DBs
Time = 5:44
Notes: Okay, I crushed that workout. Beat even the coaches that tend to do the noon workout. But, I suspected I might as that workout was designed to my strengths.
I’m getting so much better at Weightlifting. It used to be 135 lbs felt heavy, and now it flies up. Gotta work on my double unders for the Crossfit open. I’ll need to get those in some of the WODs and right now I can’t consistently get them. If I want to do the Rx workouts, there are no substitutions for weights or movements.
3 Likes
12/21/2022
New Bike Day!
(Early Christmas present)
My first full suspension bike. An Ibis Ripley. Did a short test run this afternoon but the real first ride will need to wait until we get back from vacation.
4 Likes
12/23/2022
Vacation in Jamaica, at resort gym
10 rounds, go every 3 minutes. Alternating between:
A: 20 push ups, 10 pull ups, 20 50-lb DB squats + 10 speed squats
B: 20 push ups, 10L/10R 50 lb DB rows, 10 50-lb DB squats + 20 sit ups
Notes: Wow, great workout to kick-start the vacation. Had the gym to myself which was good since I used every inch of it and was huffing and puffing pretty good as the rounds progressed. I find these timed-style calisthenics/DB workouts to be the best for me on vacation. I get in conditioning, and the clock keeps me honest.
The all-inclusive spot is great. The food is fantastic with lots of fresh fruits, veggies, cheeses, and of course meats. Very fresh and healthy stuff. Right on the beach, with a couple of pools overlooking it. I’ll keep logging these workouts, as I’ve got time on my hands and it’ll keep me motivated to get some work in each day. As usual, others are just sleeping or lounging in their rooms so my training is not detracting from any quality time with family. We have 22 people total between all the families. It’s my wife’s side, so mostly nieces, nephews, in siblings-in-laws.
4 Likes
12/24/2022
Day 2, vacation.
10 rounds, go every 3 minutes. Alternating between:
A: 25 push ups; 10 pull ups; 12 alternating DB snatches, 50-lb DB
B: 10 DB presses, 50 lb DBs, 10L/10R 50 lb DB rows, 10 50-lb DB squats + 20 sit ups
Notes: Just made a couple alterations and did the Walrus-style workout again. Ate like a king yesterday - snapper, filet mignon, jerk chicken… (and that was just dinner), and will probably do the same today. The weather is low 80’s as the high, and the ocean is calm and warm. Can’t complain at all.
2 Likes
12/25/2022
Merry Christmas!
Day 3, Vacation:
5 rounds (no timer, forgot my phone in the room):
25 push ups
10 pull ups
30 squats
25 push ups
10 DB curls, 35 lb DBs
30 incline sit ups
(250 push ups, 150 squats, 150 sit ups, 50 pull ups, 50 DB curls)
Then,
3x12 face pulls
Notes: Sticking to the basics for at least another day. Tried to do some incline treadmill after, but only made it about a minute before I shut it off and thought “F* this, I’m going out to the beach”. I hate cardio machines, and I especially hate them on vacation.
2 Likes
12/26/2022
Day 4, Vacation
5 rounds, go every 3 minutes. Alternating between:
A) 30 push pushups + 10 pull ups + 30 squats
B) 10 DB thrusters (30 lb DBs) + 12 weighted ab crunches + 12 DB curls (30 lb DBs) + 10 push ups
Notes: Went rafting and have a night snorkel planned. Simple enough workout given the limitations I’m dealing with.
3 Likes
12/27/2022
Vacation day 5
30 min incline treadmill
10 minutes mobility
Notes: this was a recoup and recover day. Ate much less than the prior days and took a break from strength work.
2 Likes
12/28/2022
Vacation day 6
20 min EMOM, alternating between:
25 push ups
10 double DB front squats, 45 lb DBs + 5 push ups
25 push ups
10 SLDL w/ shrugs, 45 lb DBs + 5 push ups
Then:
100 sit-ups
50 face pulls
Notes: last full day in Jamaica. Got a massage lined up and otherwise a day in the beach.
3 Likes
12/29/2022
Last day on vacation.
16 min EMOM, alternating;
8 standing DB presses, 50lb DBs
8 straight bar pulled rows, don’t know weight but similarly challenging as presses
Then:
100 push ups
100 sit ups
25 prying goblet squats
Notes: Ate a ton and rested a ton. Jamaica was an awesome time.
3 Likes
12/30/2022
Back at CrossFit class, 11 am:
Go every 3 minutes:
4 x [8L/8R front rack reverse lunges], 105 lbs
AMRAP, 9 minutes:
4 bar muscle ups
8 handstand push-ups
12 alternating pistol squats
(Got 4 rounds)
Bonus:
31 burpees
3x12 Z presses
3x12 inverted ring rows
Notes: I’m exhausted after being stranded in Charlotte and finally getting on a flight but being routed to San Francisco. Got home in the wee morning hours and got about 4 hours of sleep. But I feel better after training and got in a good session. Was cranking out those muscle ups even as I got tired. It was someone’s 31st birthday so of course we had to celebrate with burpees.
4 Likes
12/31/2022
OHP 5’s PRO: 65, 85, 95, 100, 115, 135 lbs
2 rounds with 30# weight vest:
1 mile airdyne
10 ring dips
10 ring rows
10 SLDL, 22 kg bells
20 push ups
10 KB towel curls, 22 kg bell
30 squats
100 push ups
50 ab roll outs
Notes: this was all I could muster. Travel fatigue hit hard today. Planned a more structured and intense workout but it wasn’t in the cards.
4 Likes
