WOD, 3 rounds for time (time includes breaks):
400m run
20 ring dips
10 burpee box jump-overs, 24" Rest 1 min (Time = 13:13)
Notes: Probably could have done another 5 lbs or so on my OHP 5RM, but this felt solid given I had the WOD coming up. The WOD was right up my alley and pretty fun.
Today’s training actually called for a 5RM on BP, and the WOD called for 16 reps of BP at 135 lbs. My left shoulder is still a bit tweaky (impingement when I get to the bottom part of a horizontal press), so I substituted. I traded the 16 reps at 135 for 20 ring dips. Seems about right, but given I finished pretty fast maybe I made it a bit easier. Doesn’t matter, though, I got the work in.
Will again add some ab work and some bonus movements throughout the day.
Lunchtime: 5 rounds:
10 V-ups
10 hollow rocks
10 tuck ins
10 sec hollow hold
10 push pus
After work: 4 rounds for quality
12 DB upright rows
12 lat raises
12 DB curls
12 deficit slow push ups
Notes: I’m (reluctantly) taking today off. It works the best in my schedule to take it today, with an early start to work and heading down to Monterey in the afternoon.
Next Saturday I’m doing a 5K race. I have run only twice in recent memory, but I still want to do pretty well. It’s a huge event (San Jose’s Rock n Roll race series), and I’m kinda bummed because I feel like I could place in the top 3 for my age bracket if I had a strong race. I would need to do about a 20 minute 5K, which is certainly doable for me if I’m training for it. But, this reminds me of @T3hPwnisher’s approach to the stuff he does: just show up and do it. I’m in perfectly fine shape to push hard, just didn’t do much of any specific training for this. It’ll be fun, though, and lots of friends from my Crossfit gym are also doing the race.
Notes: I’m at the Monterey Jazz Festival and staying at a motel. Just enough to keep some activity going on. I’ll be here tomorrow as well, and may seek out a gym or just do something similar.
Scrap that. Had some down time and found a gym right around the corner. $15 for 24h access, so I can hit it again tomorrow morning.
Strength circuit, 5 rounds:
10 t-bar rows, 95 lbs added to bar
8 RDLs, 185 lbs
15 dips
Accessories, 3 rounds:
15 face pulls
15 rope push downs
Notes: Cranked this out in about 30 minutes before heading back into the festival. Downed one of those disgusting premade protein shakes they were selling, but needed the 40g of protein given the reality of the festival food.
7:30 am at nearby commercial gym (actually not a bad one):
5 rounds, go every 2:30:
8R/8L Landmind presses + 8 dead hang pull ups (added 50 lb of plates to barbell)
3 rounds, for quality
16 DB lat raises, 15 lb DBs
16 DB curls, 25 lb DBs
Conditioning/WOD:
2000m row Time = 8:22
Mobility sequence + back raises
Notes: Like yesterday, no real plan but to get some work in. Dragging a bit after a couple nights of “sleep” in a budget motel and being at a music festival all day. I do like to take advantage of machines/set ups I don’t always have access to, so picked the landmine presses and rower as key parts of the training. Solid effort on the row but nothing too intense. I can hit 8:00 if I really push it as part of a WOD.
Tomorrow will be an off day, and I’ll get back it Tuesday.
Notes: Slept really well last. In fact, so well I overslept my Crossfit class. Replicated it pretty accurately in my garage, though. I’m a little nervous doing weighted pull ups again (my golfer’s elbow took forever to heal), but this time I’ll be careful to not over-program them. Before, I was doing Tactical Barbell with weighted pull ups as a main lift (3x a week), and it lead to elbow pain for months!
I’ll get in some bonus work at lunch and after work.
Strength A, Deadlift. Every 3 minutes for 12 minutes complete:
[1 x 305 lbs + 5 x 255 lbs]
Strength B, OHP Every 3 minutes for 12 minutes complete:
[1 x 135 lbs + 5 x 115 lbs]
Accessories. 12 min EMOM alternating:
10 ring rows
10 ring dips
10 KB swings, 36 kb KB
20 GHD hip extensions
Later at lunch… 3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Tuck ups
Flutter kicks
Hollow hold, in sec
100 push ups
Mobility (Pavel’s sequence in S&S)
Notes: This was the first CF class I’ve ever done where I literally didn’t sweat. Could have skipped a shower, but my colleagues are probably glad I didn’t. Wasn’t overly ambitious with the weight selection, but put in the work. It reminded me of how much I HATE changing the weights during a workout. With the DL, it would be do a heavy single, remove weight, do 5 reps, add weight, do a heavy single…etc… I always avoided any 531 templates were the weight jumped around alot. That’s probably why I liked tactical barbell so much. Just straight sets of 5.
Feeling good, though. My elbow feels fine, and my shoulder impingement is improving but no so much I’m going to be doing BP anytime soon. Tomorrow I have a soccer game planned at lunch. First one in months! I’ll also hit the CF gym.
Gymnastics/strength:
5 x 30 sec handstand holds (wall supported)
WOD, 4 rounds for max reps. In 3 minutes complete:
3 wall walks
15 calories row
2 wall walks
15 toes to bar
1 wall walk
max reps alternating DB snatches in remaining time (40 lb DB) (1 min between rounds) Total = 40 DB snatches
Lunch: 45 minutes outdoor soccer. 5 on 5.
After work, 4 rounds for quality:
50 ft overhead KB carry L/50 ft right, 18 kg bell
20 alternating v-ups
10L/10R side bends, 36 kg KB
25 push ups
Notes: A lot of work and activity scattered throughout the day. The handstand holds are getting a bit better, and the WOD felt pretty good. I have a 5K race on Saturday, so tomorrow I’ll rest and just get in some walking and biking around town.
5K race. Started at 7:30 am. I don’t have an official time (they let us go in heats, so not exactly sure of my start time). I think I beat 22:00 min, but they haven’t posted the times yet. Felt really good, and I really crushed it. Have a chance of a top 3 finish in my age group, I think, which is pretty given I don’t jog and this is a big race.
Later in my garage:
15 - 12 - 9 - 6 - 3
Ring dips
Pull ups
Weighted Russian twists
Notes: I’ll come back and update once results are officially in. It’s annoying me it’s taking so long to post.
Hang cleans + jerk
3x2x95 lbs
1x2x115 lbs
3x2x135 lbs
Snatch grip DL to high hang position hold:
1x3x145 lbs
3x3x195 lbs
Bodyweight circuit, 5 rounds:
20 push ups
10 ring rows
10 GHD sit ups
Notes: My first OLY lifting class since I don’t even know when. Kept it light and definitely felt off from the time away. Got in a nice little bodyweight circuit to cap it off. That’ll probably be it for me today except for a mobility session later this afternoon.
Strength, 5 rounds completing both movements every 2 min:
6 reps OHP, 115 lbs
20 band pull aparts
WOD, for time:
80 calories Airdyne
40 ab roll outs
60 calories Airdyne
40 alt v-ups
40 calories Airdyne
40 sit ups
20 calories Airdyne
40 russian twists Time = ~17:40
Notes: Late night at a concert, so didn’t quite wake up in time for Crossfit. Modified it slightly and did it in my garage. Will get some bonus work at lunch and at the end of the day.
Notes: I’m both pleased and disappointed. Pleased that I can do this well relative to my age and not training to run at all. I literally have gone on two runs that are over a mile for the last 12 months. But, I also have done a 5K in 19:30 in the past (albeit about 9 years ago), so my pace is nothing like it once was.
Mate for someone who does not run that is a decent time. Under 20 mins for 5km was always my measure for what shape my running was in back when I was a runner and 20kg lighter. Even thinking about a close to 20 min 5km now makes me shudder. Nice work,
@simo74 : Thanks for the encouragement, my friend. I didn’t know you were a sub-20 min 5k runner in the past! That’s awesome. I agree, that’s really moving fast and requires not only dedicated training towards that goal but a reduced bodyweight. I was about 10 pounds lighter when I was capable of that pace.
Bonus work to log:
Lunch break: 100 push ups
After work, 3 rounds in garage:
12 ring rows
12 KB towel curls, 28 kg KB
12 lat raises, 20 lb DBs
Weightlifting:
2 Clusters every 1:30 for 9 minutes (a cluster is a squat clean + a thruster)
125 lbs
WOD, 8 rounds for time using 105 lbs:
7 bar-facing burpees
6 deadlifts
5 hang power cleans
4 thrusters Rest 1 min between rounds Time = 15:10, including the rest times
Notes: This type of workout is the reason I do Crossfit. Just an all-around awesome workout where I worked strength, speed, stamina, range of motion, the whole gauntlet. Each round was done in ~1 min, and the next minute was spent gulping Surge and trying to get my breathing under control to blast through the next round. The goal, according to the coach, was to never set the barbell down during any round as you cycled through the movements. I was able to do that fine. Really just the thrusters are tough but there’s only 4 of them and then a break, so mentally this workout was pretty doable.
I’ll get in some bonus work at lunch and the end of the day.
@SvenG Thanks for stopping by! It’s nice to have the work I put in acknowledged.
Bonus work:
Lunch: 100 push ups
After work in my garage, 3 rounds:
16 inverted ring shrugs (hang upside down and shrug)
Overhead KB carries. 40 y L / 40 y R
Mobility movement (rotated between prying goblet squats, KB halos, band work)
Notes: Full day for sure. I just learned I have a CF competition that has several weak points for me:
Double unders
Rope climbs
Overhead squats
I need to get to work. I was just greasing the groove in the garage with overhead squats, but seriously just holding the barbell overhead and sinking below parallel in not a piece of cake for me. Let alone loading it up with weight.
I also practiced rope climbs and got some coaching, and I feel way more comfortable now. Learned the j-hook to use my lower body rather than using my pull strength, which won’t hold up when exhausted during a competition.
I also made some progress on double unders. It’s just timing, but I still can’t rep them out. I can, though, go single-single-double-single-single-double…etc. Now just gotta string the doubles together. It’s funny because training these is more of a mental vs physical exercise. I’ll get there (I hope)