2/18/2023
PM work:
100 push ups
100 sit ups
15 minutes mobility sequence
2 Likes
2/19/2023
Litvinov workout, 9 am
5 rounds, go every 4 minutes:
8 reps Front Squat, 155 lbs, then immediately 15 sec max effort Airdyne sprint
9 min EMOM, alternating between:
12 hammer curls, 35 lb DBs
20 gorilla rows, 22 kg KBs
150 foot farmer’s walk, pair of 22 kg KBs
Double under practice
(limited on choices due to hand sores from Crossfit and a fluke cut on a sharp edge of aluminum)
3 Likes
Nice job in here, @antiquity—especially on that 2023.1 Open workout. I can’t even imagine having one of my workouts judged, let alone performing like that if it was!
Thanks man! I appreciate the recognition from someone training at your caliber. It’s nothing easy but we’re always glad we put in the work.
1 Like
2/20/2023
2.5 hour MTB ride. Lots of climbing.
3 Likes
2/22/2023
7 am Crossfit
Push Press, go every 2 min:
1x5x115 lbs
1x4x125 lbs
1x3x135 lbs
1x3x145 lbs
1x3x155 lbs
WOD. 3 rounds, 3 minutes each for max reps of:
15 DB bench press, 50 lb DBs
300 ft Farmer’s Carry, 50 lb DBs
Max reps strict ring pull ups in remaining time
Pull up totals by round: 21, 19, 17
Rest 2 mins between each round.
3 Likes
2/22/2023
Evening work:
3 rounds:
12 plate raises, 45 lb plate
12 DB raises, 12 lb DBs
20 band pull aparts
Neck harness: 80 total reps, 18 kg
KB shrugs, 80 total reps, pair of 22 kg bells
100 push ups
Weight is 171.0 today.
3 Likes
2/24/2023. Crossfit open, 7 pm start time for my wave:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Completed 5 rounds got 6 burpee pull us into the 6th. Pretty good, putting me much further up the leaderboard after the first workout (which was just okay for me). Beat all the young bucks at my CrossFit gym. Result was 131 total “reps” (shuttle runs + burpee pull ups). Then…
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Not as much my cup of tea. I started at 115 lbs, then did 135 lbs, then 155 lbs, then stalled at my attempt at 165 lbs. So, my best was 155 lbs. Not horrible, but I should be able to move more weight at my strength. I’m just not flexible enough to catch in a squat clean and drive it up with my legs. Also, I was pretty tired.
6 Likes
2/26/2023
11 am, garage
5 rounds wearing a 30# vest:
1 mile Airdyne
40 push ups
20 pull ups
60 squats
Time = 44:30 or so
(took yesterday off other than walking and mobility work. Was a bit achier than I thought)
3 Likes
2/26/2023
PM bonus work:
100 push ups
100 sit ups
40 KB hammer curls
Mobility work
2 Likes
2/28/2023
7 AM, garage
5 rounds:
5 reps OHP, 105 lbs
10 ring pull ups
5 reps OHP, 105 lbs
10 SLDL w/shrugs, pair of 22kg KBs
20 push ups
20 band pull aparts
Worked up to 3x5x115 on OHP before the circuit
3 Likes
2/27/2023
7 AM, Crossfit
Back Squat
1x3x275 lbs
2x3x255 lbs
WOD
1000 meter row
4 rounds:
10 Hand stand push ups
10 DB power cleans, 50 lb DBs
50 double unders (I just practiced these, can’t do these yet)
3 Likes
3/02/2023
7 am, in garage.
Strength work
OHP: 5x5x120 lbs
WPU’s: 4x6x+22 kg
FSQ: 3x8x165 lbs
Soccer coming up at noon
3 Likes
3/03/2023
6:30 pm, Crossfit Open
Workout 23.3 (scaled version, which I had to do because I can’t get the double unders in Rx version):
6 minute time cap:
5 wall walks
50 single unders
15 snatches, 65 lbs
5 wall walks
50 singe unders
12 snatches, 95 lbs
(add 3 minutes if you finish, and continue)
20 hand release push ups
50 single unders
9 snatches, 115 lbs
(add 3 minutes if you finish, and continue)
20 hand release push ups
50 single unders
6 snatches, 135 lbs
(I made it to the 115 lb snatches, and finished with 6 reps)
This one really showed my weaknesses: double unders (forcing me to do the scaled version) and snatches. No reason I shouldn’t be able to rep out 115 lbs at my strength, but my form is not there. Oh well, I’ve got a year to improve. I’ve got to really work on my weaknesses and not just accentuate my strengths further.
5 Likes
3/05/2023
Tactical Barbell Strength
(running this as the I/A version, meaning I can flex the days and volume)
75% day. 1/9 in block:
Back Squat, 235 lbs: 5x5. S/S with 10 sec airdyne sprints
Bench Press, 205 lbs: 5x5
Weighted ring pull ups, +22 kg: 5x5
100 KB swings, mix of 44 kg and 28 kg swings
3 Likes
3/06/2023
7 am, Crossfit
Doing my best to take an “easier” week and modify down.
Light squat snatch technique work, 16 minutes.
WOD, AMRAP:
14 burpees-to-target
8 dual DB box step overs, 40 lb DBs; 24" box
14 toes-to-bar
Got 4 rounds
3 Likes
3/06/2023
Bonus work, evening:
100 push ups
100 DB curls
Mobility sequence
Still achy from the Crossfit Open.
4 Likes
3/07/2023
7 am in garage
TB, 2/9:
Back Squat , 235 lbs: 5x5. S/S with 10 sec airdyne sprints
Bench Press , 205 lbs: 5x5
Weighted ring pull ups , +22 kg: 5x5
3 Likes
3/10/2023
7 am in garage
Tactical Barbell, 3/9:
Back Squat , 235 lbs: 5x5. S/S with 10 sec airdyne sprints
Bench Press , 205 lbs: 5x5
Weighted ring pull ups , +18 kg: 5x5
100 KB swings, 36 kg bell (40, 30, 20, 10)
(took a couple extra days off this week to deload/reset myself after the Crossfit Open)
3 Likes
3/11/2023
8 am, Crossfit
WOD, 2 rounds for time:
30 calories row
300 feet Farmer’s carry, 70 lb DBs
30 DB bench press, 50 lb DBs
30 pull ups
30 hand-release push ups
Time = 16:30
(not bad)
3 Likes