7/27/2023
7 am, Crossfit
Skill work:
10 skin the cats
2 min handstand hold
WOD, 18 min EMOM, alternating:
200m row
12 sumo DL high pulls
200m row
14 DB front rack box step ups, pair of 35 lb DBs
200m row
16 American KB swings, 24 kg bell
Notes: This was pretty fun. We’re still in a “deload week”, so these are supposedly a bit toned down but still no walk in the park. The box step ups were the toughest. For whatever reason, I’m very good at skin the cats, and the only one in the class that can actually do the complete rep. I used to practice at home when I lived in PA and had rings and a tall ceiling, so it’s nice that I still have that skill.
Yesterday’s bonus work was (didn’t get a chance to log it yesterday):
3x12 incline presses, using a Hammer machine (I never do these, but figured why not?)
3x12 seated face rows with rope handles
100 push ups
4x12 hanging leg raises
Today I’ll do some ab work and get in my push ups.
3 Likes
7/27/2023
Bonus work
Ab WOD:
3-6-9-12-15-12-9-6-3
V-ups
Russian twists
Hollow holds, in sec
10 min recovery flow routine following along with a random youtube woman’s video.
Notes: I’m a bit tweaky on my left upper body side. Kind of a vague tweakiness from my neck to shoulder/upper chest. I think it’s because my elbow (which seems pretty healed as of the last couple days) caused my form to get wonky on some lifts to avoid passing through the painful positions. Tomorrow will be conditioning only, either a run or Airdyne, to give things a rest.
Oh yeah, that quick ab WOD (which was an optional part of a CF WOD) is really an effective burner. It’s over fast, but man it slowly adds up.
2 Likes
7/28/2023
7:30 am, at local trail
5.25 mile run
Pace = 9:40
Notes: Felt the need for a dedicated LISS session. Hadn’t done one in a long time, and needed to give the intensity a rest. It’s actually hard to run this slow; the impulse is to either speed up or just walk.
I’ll get in some easy extra stuff at lunch today: abs, forearms, and maybe lat raises.
3 Likes
7/29/2023
8 am in garage
Lower body strength
A. Trap bar DL: 360x7; 300x15
B. Standing ab wheel: x8 (free standing); x12 (with wall)
C. Trap Bar RDL’s: 250x8; 200x15
D. Side bends, holding KB: 10L/10R x44 kg; 10L/10R x36 kg; 10L/10R x28 kg
E: TB shrugs: 200 lbsx20; 200 lbs x20
F: KB towel curs: 28 kg x10; 28 kg x10
Notes: Hadn’t done a workout like this in forever. Kinda fun to just hit work up to one hard set, then back off the weight and get in another. Took them to near failure for the first three exercises.
4 Likes
7/30/2023
9 am at base of Santa Cruz Mountains
3+ hour Mountain bike ride (to the top of the SC mountains, then back down)
Notes: This was one of the hardest things I’ve done recently, and I didn’t expect it to be since it was a new ride with a new group of guys. It absolutely kicked my ass. The guys were all 8-10 years older than me too, but this was their thing: cyclists/endurance athletes. The climb was absolutely brutal, but the downhill was fun. I had planned to have this be a conditioning workout, and get into the garage for strength work this afternoon. No way that’s happening. If feels similar to have just competing in a half marathon or longer.
Okay, enough complaining. Glad I got that in. Along with Friday’s 5.25 mile run, got in some much-needed long cardio sessions. Tomorrow is planned to be off, and I’ll be fresh to get back at it on Tuesday.
5 Likes
7/31/2023
No training today. Taking a page from @SvenG , I’m laying out my basic plan for the week.
Monday: Off
Tuesday: Crossfit (Push press, T2B, HSPUs)
Wednesday: Garage (Dan John Minimalist: BSQ, Dips, Pull ups, OHP, Curls)
Thursday: Crossfit (Rowing, rows, step ups)
Friday Crossfit (DL + variety of movements)
Sat: Track works + upper body focus in garage
Sun: Off
Daily work: 100 push ups, abs, lat raises, grip, mobility work. Done at lunch or in evening as a short, separate session.
5 Likes
8/01/2023
7 am, Crossfit
Strength, 3 Push Presses. Go every 2 min for 10 min:
135, 135, 155, 155, 155 lbs
WOD. 2 minute rounds, each for max reps (hard to describe):
18 calories Airdyne
max reps toes-2-bar in remaining time
(rest 1 minute)
20 calories rower
max reps strict hand stand push ups in remaining time
(rest 1 minute, repeat 2 more times)
Total reps = 56 (but I did Rx the workout)
Notes: I enjoyed this one. Hand stand push ups are still very tough for me, but I was able to get some cranked out even in a fatigued state. The push press felt fine. I was thinking of trying 175 lbs for a triple, but thought better of it given I still had the WOD to get through. Toes 2 bar are getting smoother.
I’ll get in some extra work at lunch and/or the evening.
5 Likes
8/01/2023
Lunch time, University gym
3 rounds:
10 back raises
8 Cuban presses
20sR/20sL one arm plank holds
4 rounds:
25 deficit push ups
15 seated rope face rows
Notes: Heading out to dinner tonight, so that’ll do me for the day. Strength day in the garage is on tap for tomorrow.
5 Likes
8/02/2023
7:30 am, in garage
Main strength work (not showing warm ups for upper body work)
BSQ, in 10’s: 95, 135, 185, 235 lbs
OHP: 8x125 lbs; 12x100 lbs
Pull ups (fighter progression: 12 - 10 - 8 - 6 - 4 - 2
Push ups: weight vested x 35; bodyweight only x 43 (then 22 bonus to get to 100 even)
Ring rows: weight vested x 14; bodyweight x 16
3 rounds:
16 barbell shrugs, 185 lbs
16 KB towel curls, 22 kg bell
16 lat raises, 15 lb DBs
Notes: Really pumped after this workout. Pull ups are feeling great. Had ring dips planned but have a slight tweak around my left neck/clavicle from cleans and jerks, so skipped those. Will get in ab work and mobility later.
4 Likes
8/03/2023
7 am, at home:
2 mile walk
Fighter pull up progression (slow, each from dead hang): 12 - 10 - 8 - 6 - 4 - 4
100 push ups
Noon, Crossfit gym
WOD, 3 rounds for time:
1000m row
150 single unders (jump rope)
20 alternating renegade rows, 50 lb DBs
10L/10R single front rack KB box step ups, 53 lb KB (24 kg)
Time = 24:14
Notes: I can’t tell you how good it feels to do pull ups with no elbow pain! It’s like when you’re sick and you take for granted how good it feels to be well, and then you’re finally well again. I didn’t really lose much strength, but figured this is a good chance to build back up slowly.
The WOD was fun. Went to the noon class, which is kinda rare for me, but was working from home most of the day. Just a good ol’ fashioned “chipper”, which I tend to be pretty okay at. The toughest part was the step ups. I did everything Rx, except substituted 150 single under for the prescribed 100 double unders (damn them, one day I’ll crank those out). I can actually string a few consecutive together these days, but nowhere near enough to crank them out on a WOD.
3 Likes
8/03/2023
To finish off the day:
5 rounds:
15s R/15s L forearm side plank hold
15s R/ 15s L star plank hold
15s R/15s L one leg isometric RLD hold
Brief yoga flow
Then chowed down on steak and red pepper stir fry over rice.
3 Likes
8/04/2023
Noon, Crossfit gym
Strength:
Establish today’s 3RM on DL: For me that was a 365 lb triple. Moved well and could have inched it up a bit for another set, but I’m good with this.
WOD, for time using a 95 lb barbell:
20 thrusters
20 sumo DL high pulls
20 push jerks
20 overhead squats
20 front squats
Every minute, starting at 0:00, do 4 burpees
My time was 13:48. My soul was crushed, but I got through it. Only some easy bonus work left for this evening.
3 Likes
8/04/2023
After work, in garage. Some bonus work:
100 push ups
42 pull ups
100 band pull aparts
3 rounds of:
Barbell wrist curls to failure, 115 lbs
Lat raises to failure, 20 lb DBs
Mobility work
Good day! Only went in to the office for a couple of hours, and got in the always-enjoyable noon workout at Crossfit. Tomorrow is off from working out, but gotta clean out the garage which sucks more than any workout.
2 Likes
8/05/2023
7:30 am at trail:
11 hill sprints, ~75y each
45 minutes weight vest walk. Every 3 min do 15 squats (total of 225 squats)
Pull up progression (using Pavel’s method): 12 - 10 - 8 - 8 - 6
100 push ups
Notes: It’s gonna be warm today, so got this in early. Nothing really planned for the day except reading, relaxing, and some easy bonus work later.
4 Likes
8/07/2023
7 am, Crossfit
Strength
10L/10R front rack step back lunges, 145 lbs
WOD, for time:
21 - 15 - 9
Squat cleans, 115 lbs
Ring dips
Time = 10:12
Notes: Was losing the front rack on the lunges, so had to rack briefly at 8 reps and then finish it out. The WOD was tough but kinda fun. It helped that ring dips are my jam so they served as an easy movement between the squat cleans. The weight on the cleans wasn’t too heavy, but still they add up and I’m still not the best at catching them without smashing my clavicle. Some bonus work will be done at some point today.
Note that most days I’m doing some core and forearm work as well as mobility, but not usually posting it.
3 Likes
7/07/2023
Extra work. Noon, at University gym:
5 rounds:
10 back raises
10 Lu raises
10s back raise hold
10 hanging leg raises
100 push ups
100 sit ups
Mobility work
Notes: Figured I’d log this, since it’s a reasonable amount of accessories. Funny that just yesterday I learned what a Lu raise even was watching youtube, then today they’re part of the accessory work.
This week’s plan:
Sunday: Hill sprints, weight vest walk, weight vest squats (done)
Monday: CF: cleans, ring dips, barbell step back lunges (done)
Tuesday: Off
Wednesday: CF: Floor presses, rows, GHD twists. WOD is 100 burpee pull ups
Thursday: Track or some other conditioning-focused work
Friday: CF: 1RM BSQ, WOD = 150 wall balls
Saturday: Off (leaving town for a festival)
Sunday and Monday: At a hotel. Will do something there.
5 Likes
8/09/2023
7 am, Crossfit
Strength. 12 min EMOM, alternating:
10 GHD Russian twists, 25 lb plate
10 Hollow hold DB presses, 45 lb DBs
10 banded rows
WOD “GI Jane”.
100 burpee pull ups for time
12:42
Notes: This is a benchmark WOD, but I haven’t done it before. Kept up a good pace but didn’t kill myself. The bar is ~6" above my outstretched arms.
Some accessory work is prescribed, which I’ll do at lunch or after work. I’ll get in some mobility work as well.
4 Likes
8/09/2023
Extra work. Noon, University gym.
3 rounds
10 strict hanging knees-to-elbows
20 alternating DB curls, 30 lb DBs
30s hollow hold
4 rounds
10 seated face pulls
25 push ups
Notes: Feeling good these days! Keeping up on the little things that add up as the days and weeks go by.
2 Likes
8/10/2023
7 am, Crossfit gym
WOD, for time. “Jerry”
1 mile run
2000m row
1 mile run
Time = 24:24
3 rounds:
10 GHD sit ups
10 GHD back raises
Uneven farmer’s walks, 150 ft L/150 ft R
Notes: Had the best time for WOD so far today. Wanted to break 24 min but honestly it’s a bit tough because the run is around city blocks and I got stopped for a light rail train to pass, and there are two intersections. It’s too bad the spot to run is so crappy, but nothing the gym can do about it other than relocate.
Haven’t been sleeping great lately, yet feel oddly energetic for my workouts. Like I toss and turn and can’t settle into a comfortable position. It’s annoying for sure, and came on suddenly as I’ve typically been a hit-the-pillow-and-fall-asleep person.
3 Likes
8/11/2023
7 am, Crossfit gym
Work up to 1RM back squat for the day: 335 lbs
WOD, for time:
150 thrusters, barbell only
Time = 11:21
Notes: The back squat weight moved well, and I probably could have handled a bit more if it was a competition. I’m fine with the 335, though. The WOD was tough as the reps got up to 75+. I started with a set of 30, then did sets of 15 until I hit the total goal. My shoulder are smoked.
I weighed myself this morning and am at 171 lbs. Seems like this is what I always weigh.
4 Likes