7/09/2023
7 am at resort gym
Easy one:
3 rounds of pavel’s warm up:
5 prying goblet squats
5 halos
5 bridges
5 rounds, relaxed pace:
20 push ups
10 lat pull downs
20 sit ups
Mobility move
Finally some DB curls and mobility work
Notes: Needed some mellow work today and this was perfect. Headed to a farm-to-table spot outside of Cabo this morning.
7/10/2023
7 am at resort
5 rounds:
8 DB high pulls
12 DB rows
20 alt V ups
5 rounds:
10 lat pull downs
20 deficit push ups
30 squats
3 rounds:
12 DB curls
Farmers walk + shrugs
Notes: Weights feeling heavy on vacation but glad to be getting something in. Turned 50(!) on this trip so I can’t stop now.
Happy birthday! July is a good month.
50 reps of something brutal melds well for such an occasion, then a refeed!
July is where it’s at for sure. Happy birthday!
Thank you my friend. I seriously appreciate you checking in and following.
July kicks ass just like you.
7/12/2023
2000m row
100 lat pull downs
200 push ups
300 squats
Some curls and lat raises
7/13/2023
1000m row
50 lat pull downs
100 push ups
150 squats
75 dips
50 DB rows
50 SLDL w shrugs
3 rounds of farmers walks + 12 curls
Notes: that wraps up my vacation training. Just enough to stay in the game and not wipe myself out. My nephew (in his 20s) joined today and I had a good time showing him some approaches. He’s new to working out but interested.
Back in CA this afternoon and back home in NorCal by Sunday.
7/14/2023
8 am at an Anytime Fitness in Pasadena. (Free pass)
Part 1. 5 rounds.
5 reps Bench Press: 195 lbs
12 reps Row: 130 lbs (on machine)
Part 2. 5 rounds.
20 KB swings, 24 kg bell
Farmers walk, pair of 24 kg bells
20 sit ups
20 KB hammer curls
Part 3. 5 rounds.
10 lat raises, 20 lb DBs
10 DB curls, 25 lb DBs
Notes: Brought my nephew along again. He’s new to all this so has fun showing him the movements. Stopped at a very Cali health bar after for some kava/mushroom elixir that cost a fortune. I admit I dig all those wellness drinks like kava, kombucha, CBD sparking tonics, and the like.
7/15/2023
Last vacation workout. At Anytime Fitness, using a free pass. Heading back home later today.
Part 1, 5 rounds:
5 back squats, 225 lbs
10 lat pull downs on machine
Part 2, 5 rounds:
8 Overhead Presses, 95 lbs
10 Hanging leg raises
12 DB shrugs, 80 lb DBs
Then…
100 push ups
4 rounds of wrist curls/twists
Notes: Hadn’t planned on this, but my nephew wanted to join again so why not. Actually glad to get this in as a prep for getting back into barbell work next week. I’ll take tomorrow off to unpack and acclimate back to home life, then get back to it Monday.
7/17/2023
7 am, Crossfit gym
Strength, go every 3 min:
FSQ: 8, 8, 6, 6
[135, 135, 165, 165 lbs]
WOD, for time:
100 single unders
25 GHD sit ups
25 dual DB front squats, 40 lb DBs
100 single unders
20 GHD sit ups
20 dual DB front squats, 40 lb DBs
100 single unders
15 GHD sit ups
15 dual DB front squats, 40 lb DBs
100 single unders
10 GHD sit ups
10 dual DB front squats, 40 lb DBs
Time = 13:09
Notes: That 6 am alarm came early. I groggily made my way to class and put in a solid effort. It was actually a good WOD to return to, getting me back in the groove without crushing me. Goal is to get in some extra work and mobility later in the day.
7/17/2023
Extra work:
5 rounds:
20 deficit push ups
8 lat pull downs
3 rounds:
12 face pulls
12 back raises
Mobility work
7/18/2023
7 am, Crossfit
Strength:
3 reps Bench Press, every 2:30 for 5 rounds:
185, 205, 225, 235, 245 lbs
WOD, 4 rounds for time:
10 power snatches, 85 lbs
5 wall walks
15 ring dips
(rest 1 minute between rounds)
Time = 14:44
Notes: Only got a double at 245 lbs on BP. Don’t BP much these days, and my absolute strength on that lift has gone down a bit. I really don’t mind, and it still remains a pretty strong lift for me. My elbow and shoulder feel it a bit on BP, so I appreciated the low volume.
The WOD wasn’t too bad. The wall walks ultimately become the hardest as the rounds progress. Something about them goes from moderately easy to impossibly hard over a relatively short time.
This week is really all about getting back into the groove. Training, eating, sleeping, and washing away the vacation bloat.
7/18/2023
Extra work before dinner:
4 rounds:
6L/6R 1 arm DB BP, 60 lbs
6L/6R one arm ring rows
20 shoulder taps in pike press position
Then…
100 push ups
Mobility work
Notes: Good day! Feels great to get back into the training groove and normal eating.
7/19/2023
Conditioning day. In garage at 8 am:
WOD, for time:
10 miles on the Airdyne. Every 3 minutes get off and do 10 KB swings, 36 kg bell.
Time = 33:53
Notes: Made this one up, and it actually worked really well. I had planned on heading to the track, but lots going on at the local HS this morning so did this one in my garage. It probably worked out better, anyway, because I got in 165 swings.
7/21/2023
7 am, Crossfit gym
Strength, Deadlifts. Go every 2 minutes:
1x[2+2+1], 275 lbs
1x[2+2+1], 275 lbs
1x[1+1+1], 325 lbs
1x[1+1+1], 325 lbs
WOD, for time:
60 calories Airdyne
30 Deadlifts, 225 lbs
30 pull ups
30 ring rows
Time = 11:42
Notes: My elbow felt fine on the pull ups. I’m going to monitor it, but continue to add more pull ups back in. It’s amazing how much weaker I am at them after taking several months off. I’m not worried about that, though, and will play the long game with recovery.
Deadlifts moved well. Did the WOD in sets of 10, which weren’t too bad even after the hard Airdyne ride.
Plans are to get in some daily push ups and a core/abs session at some point later today.
7/21/2023
Quick lunchtime bonus work:
Ab WOD for time:
3-6-9-12-15-12-9-6-3
V-Ups
Russian twists
Hollow hold, in seconds
(time = 6:30)
100 push ups
Mobility work
7/22/2023
8 am, in garage.
Following the recent T Nation article " How to Build Muscle Naturally: An Unexpected Plan
Max effort on all sets (until technical failure). Reps done slow and controlled.
Ring Dips: +28 kg (10 reps); +22 kg (12 reps)
Pull ups, each from dead hang (for this followed the Pull Up Fighter progression due to elbow): 10, 8, 6, 4, 2
Overhead Press: 125 lbs x 8; 105 lbs x 10
Ring rows: Weight vest and elevated x 13, BW only x 15
Lat Raises: 25 lb DBs x 9; 15 lb DBs x 18
KB towel curls: 36 kg x 9; 28 kg x 12; 22 kg x 15 (did an extra set here)
Push ups: Weight vested, deficit x 27; BW only x 30 (did an extra 43 to get to an even 100)
Notes: Apologies to @SvenG. I had the intention of running 531 Beach Body, but as I was warming up for the back squat I threw in the towel. My lower body and lower back are too fatigued from yesterday’s Crossfit DL WOD, so pivoted to this which I had been eying.
It works quite well. I gave myself 90s - 120s of rest between sets. I also focused on controlled reps at the expense of higher reps. I swapped ring dips for bench, push ups for tricep extensions, and ring rows for chest-supported rows. Great pump as it progressed, and mentally and physically doable. As much as I’d like to run a full on 531 template, I know that the unpredictability of CF makes that very hard.
7/23/2023
8:30 am at a local trail
Hill Sprints
6x70y
6x507
(no strict rest times, just rested until ready to hit it hard again)
Immediately after…
2 mile weight vest walk
Every 3 minutes stop and do 15 squats
Overall finished with 180 squats, so did 20 more at the 2 mile mark.
Notes. I’m pretty sore from strength work this week, so decided on nothing but conditioning (hard followed by easy). I’ll get some ab work in and a mobility sequence later today.
7/24/2023
7 am, Crossfit gym
WOD, 20 min EMOM, alternating:
5 TEMPO Back Squats, 185 lbs (4 s eccentric, pause at bottom)
8L/8R rear foot elevated lunges, 35 lb DBs
10 strict pull ups
Rest
3 rounds, for quality:
10 KB hammer curls
10 back raises
10 GHD sit ups
Notes: This is a “deload” week in the CF programming, so the WODs are a bit tamer. This one was a good ease into the week. That said, 50 pull ups is the most I’ve done in months. My elbow felt fine, and they weren’t terribly challenging so it’s good that I haven’t lost too much strength in that area. That said, I’m still going to take it slow and easy on brining the volume and intensity up on these.
Yesterday I also did 200 sit ups in the evening, so logging that here.
Plans for this week:
3 CF workouts (1 down, 2 to go)
2 Strength workouts in the garage
1 dedicated track or sprint workout
Lots of biking, walking, and daily work of push ups, sit ups
7/26/2023
7 am, Crossfit
Strength. Every 2 min for 10 min:
1 x [1 power clean + 1 split jerk + 1 front squat + 1 split jerk], 115 lbs
WOD, 2 rounds for time:
600m run
36 thrusters, bare barbell
24 toes to bar
12 alternating DB clean and jerks, 60 lb DB
Time = 18:20
Notes: Everything moved pretty smoothly today. Not really noticing my elbow much, but was careful on the alt. DB C/J’s. Went from the floor each time rather than the hang, which allowed me to set it down and not do the mid-air hand off which can be tweaky on my elbow.
I’ll get in a small amount of extra work at some point today (push ups, mobility, etc…), but it’ll be tight. Have a long lunch meeting and plans tonight right after work.