2/02/2023
Busy day:
Minimal AM work:
OHP, 5’s PRO: 60, 80, 95, 110, 120, 130 lbs (done with trap bar)
S/S with 15 prying goblet squats, 30 KB swings, and 30 band pull apart
Double KB presses: 2x8x22 kg bells
KB towel curls: 2x8x28 g bell
Lunch: one hour soccer
5 pm: one hour basketball game
Notes: Where do I keep my Advil? My plan is a morning CF session, if I can peel myself out of bed.
2/03/2023
9 am in garage
5 rounds with 30# vest:
1 mile Airdyne
20 push ups on blocks
10 feet-elevated ring rows
30 squats
10 ring dips
10 standing face ring pulls
10 SLDL w/shrugs, 22 kg bells
Time = 37:45
2/03/2023
PM bonus work:
4 rounds:
10 TB high pulls, 190 lbs
18 alternating gorilla rows, 22 kg bells
4 rounds:
20 barbell wrist curls, 115 lbs
Gun walk, towel around a 22 kg bell
100 push ups
2/05/2023
Yesterday and today I participated in a mountain bike skills clinic. Seven hour long days, with a mix of discussion, skill practice, and some riding. Yesterday didn’t do any workout afterwards.
Today I did this at 5 pm:
Strength
OHP, max reps in 60 seconds of:
Round 1: 125 lbs
Round 2: 115 lbs
Round 3: 105 lbs
Rest 2 min between rounds.
Totals: R1 = 10 reps, R2 = 12 reps, R3 = 14 reps
WOD, 12 min AMAP:
Wearing a 30# vest (I added this twist)
10 ring dips
Farmer’s walk, 50 lbs each hand, 100 ft
10 push ups on blocks
Farmer’s walk, 50 lbs each hand, 100 ft
10 inverted ring rows
(got 5 rounds! The performance goal was 4 rounds, no weight vest)
02/07/2023
(Got in 15K+ steps yesterday on my off day)
7 am Crossfit gym
Strength, go every 3 min for 15 min:
OHP:
3x115 lbs
2x125 lbs
1x130 lbs
(do all 6 reps within each 3 minute block)
Weight moved easily and I felt strong.
WOD, 7 round for time:
7 hang power cleans
7 thrusters
7 shoulder-to-overheads
(Rx = 95 lbs)
Time = 10:28
I did the first two rounds Rx, but dropped the weight to 75 lbs for the final 5 rounds. Could feel a tweak in the lower neck/upper back and wanted to keep up a good pace.
02/07/2023
PM bonus work:
3 rounds:
Single overhead KB carry; 50 feet L/R. 28 kg bell
15 ring dips
Feet elevated lunges, 8L/8R. Holding 50 lbs
10 ring rows
100 push ups
Mobility
02/08/2023
7 am, Crossfit
Strength
Deadlifts, go every 2 min:
1x6x245 lbs
1x6x245 lbs
1x5x275 lbs
1x5x275 lbs
1x3x325 lbs
1x3x325 lbs
WOD. Go every 1:15 until failure.
10 Deadlifts, 225 lbs
8 pull ups
(made it 5 rounds. 50 reps of DL and 40 pull ups in 6 minutes. Crushed my soul)
02/08/2023
PM bonus work:
4 rounds:
10 bridges
10L/10R KB rows, 36 kg bell
10L/10R KB hammer curls, 9 kg bell
Mobility sequence
02/09/2022
1 hour soccer
02/10/2023
11 am, Crossfit gym
Strength
Go every 3 minutes for 12 minutes:
1x[2 fronts squats + 4 back squats]. 185 lbs
WOD for time:
70 calorie row
50 goblet squats, 24 kg KB
30 hand stand push ups
50 calorie row
30 goblet squats, 24 kg KB
10 hand stand push ups
Time = 16:22
2/10/2023
Evening work:
8 minute core AMRAP:
5 V-ups
5 hollow rocks
5 plank saws
10 plank hip twists
Result = lost count. Maybe 7?
Short yoga/mobility sequence
100 push ups
2/11/2023
Easy day:
20 min mobility sequence
2 mile weight vest walk
100 push ups
2/12/2023
Strength A, 5 rounds:
Trap bar DL: 5 reps; 340 lbs
Weigthed ring dips: 6 reps; +28 kg
Strength B, 5 rounds:
Weighted pull ups: 5 reps; +22 kg
TB DL shrugs: 20 reps; 190 lbs
Banded pull aparts: 20 reps
Conditioning, 5 rounds, go every 2 minutes:
Airydne sprints, 20s max effort
2/13/2023
Rest day. Accumulated 15K+ steps.
2/14/2023
Crossfit class
Clean and jerk:
1x3x115 lbs
1x2x125 lbs
1x2x135 lbs
1x2x145 lbs
1x1x165 lbs (PR since doing them correctly)
WOD, every 1 minute for 12 minutes, alternating between:
5 wall walks
12-15 pull ups (did at least 12 each round)
8 DB hang clean and jerk, 50 lb DBs
2/14/2023
Bonus work:
3 rounds:
12 DB curls; 35 lb DBs
20 alternating gorilla rows; 20 kg bells
16 ring dips
100 push ups
Mobility work
2/15/2023
Crossfit gym:
EMOM, for 8 minutes:
1 muscle snatch. [75 - 95 lbs]
WOD, for time:
20 power snatches, 75 lbs
20 bar-facing burpees
15 power snatches, 85 lbs
15 bar-facing burpees
10 power snatches, 95 lbs
10 bar-facing burpees
Time = 10:09
2/15/2023
Bonus work in the PM:
5 rounds for time:
25 push ups
10 inverted ring rows
30 air squats:
time = 9:08
Mobility work
2/16/2023
Dan John’s Easy Strength
OHP: 2x5x95 lbs
FSQ: 2x5x135 lbs
Row: 2x5x135 lbs
Hanging leg raises: 2x5
40 min basketball game
2/17/2023
23.1 Crossfit Open
Rx workout:
14 min AMRAP:
60 cal row
50 toes-to-bar
40 wall ball shots, 10 ft, 20 lb med ball
30 cleans, 135 lbs
20 ring muscle ups
Score = 167 reps (up through 17 cleans)
Had a few no reps called on the wall balls (must break parallel for the squat and hit the full target height) and the toes-to-bar (feet must pass behind the bar when you come down after each rep)
2/18/2023
Morning Strength work:
5 rounds, go every 1:30:
5 reps OHP, 115 lbs
5 reps TB Deadlift, 300 lbs
5 weighted ring pull ups, +22 kg