4/16/2023
8:30 am, track
600m resets:
Times = 2:09; 2:11; 2:16; 2:09; 2:11; 2:09
Notes: Best times overall, but did let one slip past my goal of 2:15. Made up for it, though. Tried to beat 2:09 on the last run but just matched it.
6 Likes
4/16/2023
1:30 in garage
20 min EMOM, alternating:
5 OHP, 105 lbs
50y Farmer’s carry + 10 shrugs, 22 kg KBs
5 OHP, 105 lbs
10 KB towel curls, 28 kg KB
Notes: Elbow is much better, but still quite noticeable when I tested it on rows and pull ups. The towel curls felt fine though, and good to get in a bit of pulling.
4 Likes
NGL this looks fun. I mean, not “fun” fun, but fun.
1 Like
I love these EMOM workouts. This particular one actually was pretty fun, since none of the moves were that daunting. Great way to get in some extra work pretty quickly and relatively painlessly.
1 Like
4/19/2023
7 am Crossfit
Strength A: work up to today’s 5RM:
BSQ: 1x5x275 lbs
Strength B: Three rounds, go every 2:30:
5 reps BSQ, 225 lbs
3 max distance broad jumps
WOD, for time. 3 rounds:
30 barbell thrusters, bare bar
20 push ups
10 box jumps, 24"
Time = 9:46
Notes: Took the last couple of days off due to visitors, work, and life in general. Funny how two back-to-back days makes be feel like I haven’t worked out in eons. Got a lot of sleep last night so took time to shake the cobwebs this morning. Good workout to ease back into things.
4 Likes
4/19/2023
PM work:
75 ring dips
75 KB swings, 36 kb bell
75 sit ups
Mobility work
3 Likes
4/20/2023
7 am, Crossfit
Hang power snatches, 10 min EMOM, alternating:
1x3
1x2
1x1
…finishing on a 1x3
(weights were between 95 - 115 lbs, had to hustle to change out weights before the next minute came around)
WOD, for max total calories:
A total of four 2 minute rounds with 2 minutes rest. Alternating:
A: Bike 20 calories, max row calories in remaining time
B: Row 20 calories, max bike calories in remaining time
Total calories in remaining times = 57
Notes: Good showing on the WOD. Snatches were feeling pretty good today.
3 Likes
4/20/2023
PM bonus work:
10 min EMOM, alternating:
20 strict push ups on Bear Blocks
45s plank hold
Mobility sequence
2 Likes
4/21/2023
7 am, garage
OHP, PR set + Widowmaker
135 lbs x 6 (PR set, not showing warm ups obviously)
100 lbs x 20 (Widowmaker)
Circuit, 5 rounds go every 4 minutes:
100 single unders (jump rope)
15 KB swings, 36 kg bell
15 ring dips
15 ring rows
50 single unders (jump rope)
Notes: This is Widowmaker Circuit from 531 Forever. Loaned the book out (bad idea) and just got it back. I never realized Wendler had already figured out all these training methods before I started doing them for CF. Disappointed in my 135 lb OHP for reps. Stalled on the 7th rep, and wanted to get 8+. Happy, though, that I could do inverted rows without my golfer’s elbow getting pissy.
2 Likes
Seems pretty strong to me, nice work! Loving that WM, too.
1 Like
Thanks, my friend. I just have been stuck in the 6-7 range for that weight for too long, and want to get to 10 reps. It’s almost like a psych myself out after 5 reps and think how heavy it feels. I do love WM sets, though.
1 Like
4/21/2023
Bonus PM work:
100 push ups on KB as handles
100 KB shrugs with 22 kg bells
100 band pull apart
Mobility
2 Likes
4/22/2023
8 am, Crossfit
WOD, 20 min AMRAP (partner workout):
15 wall walks
45 GHD sit ups
60 American KB swings, 24 kg bell
180 single unders, jump rope
(2 rounds + 11 reps)
DL, 5’s PRO: 135, 175, 225, 275, 305
Notes: The WOD was pretty moderate, because only one partner works at a time. My partner is stronger than he is conditioned, so his pace was not as fast as I could have handled. Got in some strength work afterwards. The DLs annoy my elbow a bit, so kept it light.
Will do core and bonus work later.
3 Likes
4/23/2023
Recovery day. Taking a page out of Wendler’s 531 Forever about recovery/mobility:
5 rounds, done deliberately and not rushed at all:
A) 50 jumping jacks
B) 5 pause squats followed by inch-worming to plank followed by 10 paused push ups followed by inch-worming back up to standing
C) Active mobility move (like scorpion, cat-cow, spidermans, etc…)
D) Static stretch (like down dog, child’s pose, etc…)
Notes: Had a tough track workout planned, but didn’t have it in me. I’m a bit lower in energy due to the Velocity diet, and didn’t sleep great. This will (hopefully) allow me to hit it hard tomorrow. I have an afternoon leisurely bike-around-town planned as well
2 Likes
4/23/2023
10.5 mile easy bike ride.
Great recovery day. This was a city-sponsored event where the streets were closed to traffic and bands/vendors/food trucks lined the streets. Just rode at a leisurely pace through the streets, and ended up covering a bit more than 10 miles.
Gotta sleep better tonight. I’m usually out like a light, but not the last couple of nights. I assume it’s related to the big change in eating with the Velocity diet, so hoping my body adapts and settles in.
On tap for this week:
3 days of CrossFit
1 track workout
1-2 sessions of “sports” - soccer, mountain biking or the like
Depending on what I hit in CF, will fill in the gap with strength work in the garage
2 Likes
2/24/2023
7 AM work in garage:
Back Squat: 5x5x245 lbs
Weighted ring dips: 5x5xBW+28kg
Ring dips, widowmaker (BW only): 29 reps
That’s it for now. Will get in assistance/conditioning work later.
3 Likes
4/24/2023
PM bonus work
100 push ups
100 sit ups
Mobility work
Notes: that’ll do for today. Hitting a CrossFit class in the morning.
2 Likes
4/25/2023
7 am, Crossfit
Strength, 8 min EMOM, alternating:
5 banded OHP
3 banded DL’s
(strange feeling at first. different stimulus for sure)
WOD, 25 min AMRAP:
4 Devil’s Presses, 40 lb DBs
14 calories assault bike
15 pike presses from box
(8 rounds+18 - got through DPs and assault bike on 9th round)
Not bad.
2 Likes
4/26/2023
7 am, Crossfit
Strength:
Front Squats, 5x4 working up to 185 lbs
WOD, 4 rounds for time:
150 single unders (jumping rope)
15 burpees box jumps, 24"
5 front squats, 135 lbs
(time = 14:20)
Notes:
Last night did Farmer’s carries, 4x50y+10 shrugs and 100 push ups and mobility.
Tonight have softball (haven’t played in ages) and mobility
Still going strong on the Velocity Diet.
3 Likes
4/26/2023
1 hour softball game
100 push ups
Mobility
Notes: Still stuck with Velocity diet today. Shifted to an earlier HSM (3:45) so I could play softball 5 - 6, and had two protein shakes over the rest of the evening. Feeling good.
Tomorrow will be a rest day. Will get in plenty of steps and some mobility work.
4 Likes