1/23/2023
PM work:
4 rounds:
10 feet elevated ring rows, with 30# vest
10 push ups on blocks, with 30# vest
8L/8R half kneeling KB chops
100 push ups
7 minutes mobility
3 Likes
Me too. My first DEXA scan was eye opening.
1 Like
I got tested way back in college, in the early 90’s. I was a similar weight to what I am now and tested at 9.8% back then using the submerge and caliper method. I was fit then, but not as strong as I am now and no way was I really sub-10%. But that shaped my calibration of BF% until recently. I’d really like to get in the 12-13% range and still weight about 170 lbs, but that’s probably a pipe dream at this point.
1 Like
1/21/2023
Pavel’s mobility/prep sequence: 3 rounds of prying goblet squats, KB halos, bridges
100 KB swings, 36 kb bell
5L/5R KB TGU’s, 16 kg bell
Strict Pull ups: 14-12-10-8-6-4-2
45 minute weight vest walk
Notes: I’m really dragging today, mostly from a long week at work and early mornings in gym/long days finishing up at work. Decided on this to get me going and keep things up, while also veering towards an active recovery day. Felt good to do a full-on KB workout. This one is the Simple and Sinister workout laid out by Pavel. Will probably just do mobility work later and leave it at that, and come back strong tomorrow.
4 Likes
You might also find Table 5 in this study interesting. The data’s a little old and the population as a whole has only gotten fatter, but in your age range anything under 19% puts you in the top 5% in the U.S.
1/22/2023
9 am OLY lifting:
4x2 squat snatches
2x[3 cleans + 1 push jerk]
Back Squats: 4x5x245 lbs
WOD, in garage:
5 rounds, go every 3 min:
10 OHP, 75 lbs
20s overhead lockout hold, 75 lbs
10 pull ups
100 foot gun walk (22 kg bell/towel)
100 push ups
Notes: Kept it really light on the OLY lifting, nothing above 115 lbs. Feel like I’m regressing a bit with my technique. Possibly due to just a hectic week at work last week, and another one coming up causing some background anxiety. Did the WOD at home, which felt quite easy but I’m not complaining. Tomorrow will be a forced day of rest due to my schedule, but it’ll work out well with the rest of the week.
2 Likes
Sad but true. Thanks for this. Surprisingly hard to find this data with typical google searches. Definitely worth getting one of these done a couple of times a year to track progress.
1 Like
2/24/2023
7 am, Crossfit class
WOD: 2 rounds, go every 15 minutes:
Row, 40 calories
30 power cleans, 115 lbs
20 pull ups
30 bar-facing burpees
Row 40 calories
Round 1 = 12:55
Round 2 = 13:25
Notes: Tough strength-endurance workout. Gotta keep working on keeping my form strong as a tire out. Good way to start the day.
Tonight: accessories, push ups, sit ups, and yoga.
5 Likes
2/24/2022
PM extra work
With a 30# weight vest:
Ring chin ups: 4x7
Deficit push ups: 4x10
(Remove vest)
Half kneeling KB hops: 4x8L/8R
100 push ups
100 sit ups
1 hour hatha yoga
Notes: Good day. I’m digging getting this doable extra work in each day. My plan for now is to do the prescribed “optional” accessories from the Crossfit class and usually getting in 100 push ups / 100 sit ups. I’ve been changing these around quite a bit. Today I did four sets of 15 slow push ups on blocks, removed them and immediately did 10 fast, sloppy reps. The sit ups were done old-school style. But been throwing in other ab moves in place of them, like Russian twists or rollouts as well.
Injury-wise I’ve been feeling great. Just a bit nagging inner elbow tenderness I get from pull ups occasionally, but not bad. (Knock on wood).
4 Likes
2/25/2023
7 am, Crossfit class
Okay this was a killer class:
Strength:
Go every 3 minutes:
4x[1 paused back squat + 2 back squat]
Weights: 245, 245, 265, 265 lbs
WOD, 10 rounds for time
10 wall ball throws, 20 lb med ball
6 hand stand push ups*
3 Deadlifts, 315 lbs**
Time = 18:05
*After 5 rounds, switched to Pike Presses
**After 5 rounds, dropped to 275 lbs
Notes: My favorite kind of CF workout. Was a bit disappointed the 315 lbs was getting a bit too much as the workout progressed, but wanted to be smart and keep moving. Handstand push ups are coming along slowly, but once I’m totally gassed and fatigued I just have a tough time even getting into the position on the wall, let alone performing the push ups. Kipping on these is allowed, but that takes some practice (it involves lowering your legs as you descend, and kicking up as you press up to have the momentum help you). The difficulty is that the kipping motion pushes me off the wall, which is a common problem with those learning the movement.
I’m surprised at how light the 265 lbs paused squats felt. I know it’s not a ton of weight, but given that I rarely squat heavy these days I figured that weight would feel tougher than it was. I think all the squat-adjacent work (thrusters, wall ball throws, box jumps, squat cleans, etc…) keep the strength up and perhaps even improve it a bit.
Some accessory work is left for the end of the day (thinking lat raises and gun walks), plus mobility.
3 Likes
2/25/2023
PM bonus work:
4x10 KB towel curls, 28 kg
4x10 lat raises, 20 lb DBs
100 push ups
Mobility sequence
Notes: New protein came today. I’m trying ProMix. It’s grass fed whey with no added artificial flavors or sweeteners or even stevia. It tastes awesome. I won’t post this elsewhere out of respect for this being a Biotest-run cite and I don’t want to promote competitors. Can’t wait for my breakfast smoothie tomorrow.
3 Likes
2/26/2023
Soccer, 1 hour at noon
Notes: I was dragging today, but got in some relatively mild exercise during the game. I don’t know if it was yesterday’s workout or work or what, but I’m not gonna overthink it. Just went easy, won’t do any extra work tonight, and will come back strong tomorrow.
2 Likes
2/27/2023
7 am, Crossfit gym
4 rounds, go every 3 minutes:
5 push press (125 lbs)
10 bent over row (125 lbs)
WOD, 14 minute AMRAP
14 toes to bar
14 single DB box step ups (24” box; 50 lb DB)
14 (7L/7R) single arm DB clean and jerks; 50 lb DB
Outcome = 4 rounds + 5 reps
Notes: Solid showing for me today. The above are the Rx numbers for the workout, and any time I can Rx the workout I’m happy. The push press was supersetted with the BORs, and was meant to be not-too-light; not-too-heavy and the 125 lbs seemed to be the sweet spot.
Still on the docket: accessories and mobility after work.
3 Likes
2/27/2023
PM bonus work
5 rounds:
8 Barbell shrugs, 225 lb
8 Cuban Rotations, 8 lb DBs
8 Hollow body Maltese raises, 8 lbs
100 push ups
Mobility sequence
2 Likes
2/28/2023
Mountain biking: 1.5 hour ride
Notes: Busy, busy day so didn’t get any extra work in. Still, this was plenty. Ride in the Santa Cruz mountains, so lots of climbing. It was my first real ride on my new bike I got for Christmas, with all the rain making it impossible up until now. Super fun.
4 Likes
2/29/2023
9 am, garage
Front squat warm ups, all sets of 5: 75, 95, 115 lbs
S/S with 15 jumps
Front squat main work, all sets of 5: 135, 155, (5x175 lbs)
S/S with 50 ring pull ups
OHP, all sets of 5: 65, 75, 95, 115, 130 lbs
Widowmaker OHP: 20x95 lbs (tied PR)
Post workout shake (stole this from @T3hPwnisher ). Figured it would fool me into thinking the WO is over.
Bodyweight conditioning circuit (as a way to get all the reps in as prescribed in BtM):
5 rounds:
20 ring dips
10 pull ups
20 push ups
10 face ring rows
(Go ever 2:30. Had to take a 2 minute break after the 3rd round to catch my breath)
Notes: Wanted to get in front squats, OHP, dips, and pull ups, so used BtM Day 1 as the structure. Perhaps the greatest workout of all time, if I could only pick a single workout to do for the rest of my life. Hits every single thing I want to hit (I guess except the hinge, but I’ve been getting plenty of that in CF).
Now….go Eagles! Not a popular take in the Bay Area, but I don’t mind.
4 Likes
1/31/2023
7 am, Crossfit
Weightlifting
Split jerks: 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1
12 minute EMOM. Started at 115 lbs, crept it up to 155 lbs
WOD, for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Strict hand stand push ups
Chest-to-bar pull ups
Time = 10 minutes on the nose
Notes: Good day with the split jerks. Moved smoothly and easily. The 155 is still light, but everything went up crisply. Only one slightly ugly rep out of the bunch.
The WOD was tough due to the strict HSPUs. In the past, I would have modified it get through it quicker, but today I fought through it. I struggle to get on the wall consistently and really need to grind a few reps here and there. The pull ups served as a nice breather.
After work: accessories for the day and mobility work.
3 Likes
1/31/2023
PM bonus work
4 rounds, with 30# weight vest:
10 feet elevated push ups on blocks
14 ring face rows
9 KB towel curls, 28 kg bell
(remove vest)
100 push ups
100 sit ups
1 hour relaxing-style yoga class
Notes: Still liking the getting in 100 push ups and sit ups most days as just a “daily work” approach. It’s convenient to do it inside, often while watching sports or a Netflix show with the wife. It’s also easy enough I won’t skip it.
I’m also getting in about 8 miles around-town biking and about 10K steps a day, as well as background activity. Tomorrow, it’s Crossfit again. Something consisting of deadlifts, rowing, DB step overs, GHD sit ups, and box jump overs. Sounds fun.
2 Likes
2/01/2023
7 am, Crossfit gym
Deadlifts, go every 2 minutes: 8, 7, 7, 6, 6
225, 245, 245, 275, 275 lbs
WOD, 16 min EMOM, alternating:
15 row calories
10 DB box step ups (50 lbs, 24" box)
18 GHD sit ups
18 box jump overs (24" box)
Notes: got all the reps within each minute.
Not a bad WOD that played pretty well to my strengths. Might get a bit more strength work in later today, depending on how I feel and the time I get home. Thinking weighted dips, rows, and SLDLs.
3 Likes
2/01/2023
After work, bonus:
5 rounds:
5 prying goblet squats + 15 bottom KB curls
12 double KB SLDL’s + shrugs
25 push ups on blocks
12 inverted ring face rows
60 ab roll outs
40 sit ups
3 Likes