If I try to ‘pace’ my runs I almost always end up running slower times
1 Like
6/19/2023
7 am, Crossfit
Snatches, 12 min EMOM
2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1
Started at 95, then 105 for doubles. Singles were at 115, 125, 135 lbs (PR on the last one)
Strength work. Go every 2 minutes for 12 min, alternating:
Back squats: 3 + 2 + 1, 245 lbs (resting 15 seconds between each mini-set)
Push press: 5 + 3; 135 lbs (resting about 15 seconds between the mini-sets)
Notes: The snatches felt the best they’ve ever felt. The weight was really moving up easily. Even the 135 lb PR wasn’t too much of a struggle. I hope this continues, but I know better than that. The back squats and push press felt fine. My elbow is still a bit tweaky, and I had thought it was healed a couple weeks back. I did a workout of KB snatches and that re-aggravated it. Gotta be careful and just modify any movement that bugs it too much.
5 Likes
6/20/2023
7 am, Crossfit
In 2:30, do:
15 pull ups
Max reps ring dips in remaining time
Rest 2:30, repeat a total of 5 rounds.
My total = 153 ring dips (plus the 75 pull ups)
Notes: The goal was to get to 100, but of course I do ring dips and pull ups like they’re my job so I surpassed that relatively easily. Nice pump and right up my alley.
Last night did this in my garage after work:
5 rounds:
12 ring dips
12 towel KB curls
Then did some lat raises and plate raises and pull aparts
I’m still bothered by my golfer’s elbow. It seems like horizontal pulling and pushing bug it the most. I can do push ups no problem, buy bench press annoys it. I also think ring rows, especially weighted, are bothering it. I’m going to be much more strict about substituting movements for a different one if the movement aggravates it. There’s a ton I can still do, so cutting out the few movements that seem to prolong the healing is clearly the smart move.
4 Likes
6/20/2023
Evening work:
120 sit ups
120 deficit push ups
120 wrist curls
Mobility
3 Likes
6/21/2023
7 am in garage
40 min EMOM, alternating between:
1x[9 calories Airdyne + 10 air squats]
20 sit ups
1x[9 calories Airdyne + 9 reps OHP, 75 lbs]
75 singe unders on jump rope
Notes: Did this, got ready, and jumped in the car to head down to SoCal. Nice way to get some work in and get the HR up. Just now got back and have some time to post this. Today was just driving, but I’ll hit a Crossfit class tomorrow morning.
4 Likes
6/23/2023
7 am, Crossfit gym
WOD, for time:
400m run
21 reps of:
overhead squat, empty bar
pull ups
front squat, 75 lbs
overhead press, 75 lbs
rest 2 min
400m run
15 reps of:
overhead squat, empty bar
pull ups
front squat, 75 lbs
overhead press, 75 lbs
rest 2 min
400m run
9 reps of:
overhead squat, empty bar
pull ups
front squat, 75 lbs
overhead press, 75 lbs
Time = 23:30
Notes: This was a heavily modified workout for me. I was traveling the last couple of days, and the morning grogginess and stiffness from driving was tough to overcome and OH squats are hard for me under the best of conditions. Went really light for mobility focus, and added the OHP’s to the circuit just to make it more challenging. Felt good to sweat and move.
3 Likes
6/23/2023
Some after-work accessories:
Wearing a 30# weight vest, 5 rounds:
20 push ups
20 KB shrugs
Remove weight vest, 3 rounds:
15 reverse barbell curls
10L/10R side bends, 36 kg KB
100 push ups
100 sit ups
Mobility work
3 Likes
6/24/2023
7:30 am, in garage
2 minutes Farmer’s walk, 22 kg KBs
2 rounds, no rest between movements (but rest after each round):
5 SG High pulls, 125 lbs
15 DB shrugs, 60 lb DBs
1 min Farmer’s walk, 22 kg KBs
2 rounds, no rest between movements (but rest after each round):
10 KB swings, 44 kg KB
15 chest-supported rear delt flys, 15 lb DBs
1 min Gun walk, 18 kg KB
2 min dead hang from bar
(bike to track)
Sprints:
1x100y
2x80y
3x60y
4x40y
Notes: This is a modified MetCon workout from CT, when they were releasing those as part of Surge’s rollout. My elbow was bugging me just a bit, so swapped out Pendlay rows and replaced it with swings. This is a nice workout to combine with track work, in that it’s over quick and not too taxing. Will do push ups and other work as the day progresses, but for now it’s coffee time followed by some errands.
3 Likes
6/25/2023
8:30 am, garage:
Overhead DB walk, 2 min; 15 lb DBs
2 rounds:
5 OHP, 115 lbs
12 lat raises, 15 lb DBs
1 min OH DB walk, 15 lb DBs
2 rounds:
5 Push press, 135 lbs
16 weighted vested deficit push ups, 30# vest
1 min bear crawl (walking on hands and feet)
Max top hold on rings, dip position
Max stretch hold on rings, leaning forward
At track:
1 mile, max effort
Time = 6:10
Notes: Still couldn’t break the 6-minute mark!! I’m going to try it fresh soon and not after a strength routine to see how much of a difference that makes. Felt good and fast, just not fast enough it seems.
This routine (minus the track work) is based on CT’s MetCon for Muscle. I’m liking it, and it seems to compliment Crossfit well.
3 Likes
6/26/2023
8 am, in garage
In 15 minutes, establish a 10-rep max on Front Squat
Result = 185 lbs
WOD, get to 100 reps of sit ups in as few rounds as possible:
Every 2 minutes (starting at 0:00), do 6 front squats (155 lbs).
In remaining time do max reps weighted sit ups, holding a 25 lb plate
Result: finished in 3 rounds, with a few seconds to spare (5:57)
Notes: Still catching up on sleep, so did this in the garage rather than the CF gym. The 10-rep max took two efforts because my front rack gave out on the first try. Deep, smooth squats, though otherwise. The WOD called for 60 reps of toes-to-bar, but don’t want to hurk and jerk on the bar with my tweaky elbow so substituted for these and upped it to 100.
4 Likes
6/26/2023
End of the day, bonus work:
200 push ups
30 KB towel curls
Mobility sequence
3 Likes
6/28/2023
7 am, Crossfit
10 min EMOM, alternating:
3 slow motion pull ups
2 skin the cats on rings
WOD, 3 rounds each for time, go every 9 min:
400m row
300m run
20 ring dips
100 ft walking lunges, holding 53 lb KBs
Times:
Round 1 = 5:34
Round 2 = 5:41
Round 3 = 5:33
Notes: Crushed the workouts. Had the first, second, and third best times of the day so far (after the morning classes). Hadn’t done a skin-the-cat since living in PA, so it was nice to see I could to that with no problems.
4 Likes
6/29/2023
7:30, at home/track
10 rounds, go every 2 minutes. Alternating:
A. 10 KB swings, 44 kg bell + 75 yard Farmer’s walk; 22 kg bells
B. 10 KB swings, 44 kg bell + 20 deficit push ups
Bike to track, then:
1x100y sprint
2x80y sprints
3x60y sprints
4x40y sprints
Notes: Today’s soccer game was canceled, so this fit the bill. I started with OHP’s instead of push ups, but my damn elbow was feeling tweaky so swapped these for push ups.
4 Likes
6/30/2023
Lunch time, at CF gym
Strength. 6 rounds, go every 1:30:
1 x [hang clean + low hang clean + clean + push press + push jerk + split jerk]; 115 lbs
WOD, for time. 95 lbs; 24" box
15 power cleans
15 burpee box jump-overs
10 thrusters
10 burpee box jump-overs
5 squat clean thrusters
5 burpee box jump-overs
—[rest 3 minutes]—
15 burpee box jump-overs
5 squat clean thrusters
10 burpee box jump-overs
10 thrusters
5 burpee box jump-overs
15 power cleans
Time = 16:40
Notes: It’s already pretty hot, so this one got sweaty quick. Didn’t push the weights too much for a couple of reasons: 1) I’m being careful with my elbow still, and 2) I knew the total volume would add up and I wanted to keep up a reasonable clip. The Rx called for increasing the weights for the second round, but I didn’t feel the need to oblige.
Extra work:
100 deficit push ups
3 rounds of wrist curls
3 Likes
7/01/2023
8 am, garage
5’s PRO OHP using trap bar: 60, 70, 80, 100, 115, 130 lbs (only got 4 reps on the last one; don’t know why the weights felt heavy today)
s/s with 3 Farmer’s Carries (40y each; 22 kg bells) + 3x20 band pull aparts
BBS work, 10x5 with 100 lbs on OHP, still using trap bar
s/s with:
50L/50R side bends, 36 kg bell
50 towel curls, using 22 kg bell
Bike to track, then:
5x50y sprints
Notes: The trap bar press is a different motion, and I was getting the hang of it more as the workout progressed. I began thinking of it as a hand stand pushup, but upside down, where I would push the weight back rather than straight up. This really helped. The failed 5th rep on the heavy set was due to just an awkward pushing motion.
Anyways, it’ll be hot here today. And, as luck would have it, I have a birthday celebration at an outdoor beer garden. Pilsners will cool me down.
3 Likes
7/03/2023
7 am, Crossfit gym
Strength:
Back Squats: 5x4 @ 245 lbs
WOD; 3 rounds each for AMRP
1 km bike, then AMRAP of…
6 burpees to target
9 GHD sit ups
12 thrusters, bare bar
[Rest 2 minutes between each round]
Result: 3 rounds + 22 reps
Notes: Heavy back squats are a tough wake up call on a Monday morning. Glad to get this in before it gets too hot. Some calisthenics and accessory work will follow later.
3 Likes
7/04/2023
7:15 am
OHP, 5’s PRO: 50, 65, 95, 100, 115, 225 lbs
Conditioning break at local track, each at full effort and recovered:
1x600m
1x400m
1x200m
2x100m
4x50m
Finish strength work:
A1. OHP; 4x12; 85 lbs
A2. Towel curls; 4x10; towel + 28 kg bell
B1. Lat raises; 4x12; 15 lb DBs
B2. Fat Gripz reverse curl; 4x12; empty barbell
Notes: Really annoyed. My plan was to go for a 6 minute mile. I was at a 5:40 pace about 600m in, and my shoe lace came untied. Too much left to run through it, but I was too far in to reset and retry. Pivoting on the spot to get in 1600m of running, and divided up in the way shown.
The strength work was pretty much the 531 bodybuilding OHP day. Seemed like a good match.
3 Likes
7/05/2023
7 am, Crossfit
Strength, 12 min alternating:
Deadlifts: 1 x [3 + 2 + 1 reps]; 275 lbs
Hand stand hold: 30s
WOD, 7 min AMRAP:
10 alt. DB snatches, 50 lb DB
60 single unders, jump rope
Result: 6 rounds + 48 reps
Notes: About to hit the road for vacation. Workouts will come when I have the time and place to get it done. Going to Mexico, and I usually find a locals gym and use the resort gym to get some work in.
4 Likes
7/07/2023
6:30 am on vacation at local gym
Strength.
Front squat: 5x5 @ 175 lbs
OHP: 5x5 @ 115 lbs
Modified WOD, 5 rounds for time:
7 push press, 115 lbs
7 burpees
7 front squats, 115 lbs
3 rounds:
16 DB curls
12 lat raises
12 face pulls
50 lat pull downs (keeping it light just to groove the pull up motion)
Notes: great way to start the vacation week. I love being the only non-Spanish speaker in the place. $12/day so I’ll go 3x to this spot and get some calisthenics/conditioning down on the off days at my resort. Woke up too early but decided to hit the gym rather than lie in bed.
The WOD was modified from what was the CrossFit WOD, but I swapped out bench press for push press and shortened it to 5 rounds from 7 (I am on vacation here). Was sweating up a storm in the humidity and the gym had no water (just for purchase). I’ll note that for next time.
Day on the beach is the plan for the rest of the day.
2 Likes
7/08/2023
7:15 am in resort gym
Circuit A. 5 rounds:
15 cal row
15 dips
15 cal row
15 hanging leg raise
(Rest 1 min between rounds)
Circuit B. 5 rounds:
10 upright rows
20 push ups
10 upright rows
20 sit ups
Notes: Did what I could to do a modified WOD. So much activity at the the beach and sand that I’m not worried about doing full on sessions. Eating good, enjoying margaritas, and getting in time with family. Nothing to complain about.
3 Likes