10/08/2023
9 am, OLY lifting class
Balance snatch + overhead squat
3x3x75 lbs
1x3x95 lbs
3x2x115 lbs
Hang Power snatch
3x3x95 lbs
1x3x105 lbs
3x2x115 lbs
Push press
3x3x135 lbs
1x3x145 lbs
3x2x155 lbs
4 rounds:
25 push ups
10 GHD sit ups
10 KB hammer curls
Notes: Working on technique and doing lots of mobility drills in the 1.5 hours I was at the gym. Looks like so little work, but lots of prep work and intra-workout mobility to keep improving at the OH squat position. The push presses moved easily. But the OH squat was not great once the weight gets past 95 lbs. The weight is obviously not the issue, but the mobility to hold it back fully locked and sink down is really tough.
General mobility work and some loaded carries on tap for the afternoon.
3 Likes
10/09/2023
7 am Crossfit
Strength
20 RM back squat
215 lbs
WOD, 21 min AMRAP
14 toes-2-bar
14 box jumps, 24" (standing fully up on the box after each jump)
14 thrusters, bare barbell
60 single unders (also practiced some double unders in this block)
Result = 6 rounds + 29 reps
Notes: Absolutely brutal way to start off my week. I decided not to try to eclipse my 215 lb 20RM BSQ, which is what I did a couple weeks back. After seeing the WOD, just felt like matching this effort was a win for me.
When I train on MWF at Crossfit, my mornings are absolutely hectic in the best of ways:
- wake up at 6 am. Feed the animals, let them out, drink water, make coffee.
- 6:15 - 6:40. Drink coffee, gather my gear, check out the news and sports shows.
- 6:40 - 6:55. Jump on my bike and get over to the CF gym.
- 7 - 8. CF class.
- 8 - 8:15. Clean up my area quickly, slap some high fives, and bike home quickly.
- 8:15 - 8:40: Make a protein smoothie, shower, gather my work bag, say Hi to the wife and thank her for making my lunch, and run back out.
- 8:40 - 8:55: Bike to work
- 8:55 - 9:10: Drop off my lunch in my office, make coffee, run off to class
- 9:15 - 10:30. Teach Organic chemistry to 50 students.
- 10:30. Finally get to sit in my office and log the workout. Check my calendar and get on with the rest of my day.
5 Likes
10/11/2023
7 am, garage
WOD. 4 rounds:
18 calories Airdyne
400m run
18 calories Airdyne
(rest 3 min between rounds)
Then…
100 KB swings, 44 kb KB
100 push ups
Lunchtime:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3 reps of:
V-ups
Russian twists
Hollow hold, sec
After work:
OHP: 10 x 3; 125 lbs
Go every 1:15
Mobility work
Notes: Spread out my training throughout the day by necessity. Hit the prescribed WOD first to bring my best effort, then sprinkled in some abs and strength later. I like the 10 x 3 rep scheme on a timer, which was prescribed for the “competitor” CF training today so figured I’d stick with that.
3 Likes
10/12/2023
7:30 am in garage
Double under practice: single, single, double…repeat
Overhead SQ practice: 5 - 4 - 4 - 3 -3 reps
45, 65, 65, 85, 85 lbs
Pull ups: 5x10
4 rounds:
25 deficit push ups
12 KB towel curls, 22 kg KBs
12 barbell shrugs, 165 lbs
Lunch time: Soccer
Notes: Mobility work to follow later tonight. Still can’t string together more than a couple double unders, and can’t move much weight on the OH squat. At least there’s plenty of room for improvement!
3 Likes
10/14/2023
10 am, Crossfit
OLY movement A:
3x[1 power snatch + 1 balance snatch + 1 hang power snatch + 3 snatch-grip, behind the neck push press]
95 lbs
OLY movement B:
3 x 3 power snatches, touch-n-go
115 lbs
Strength, Deadlifts:
3x3 @ 275 lbs
3x3 @ 325 lbs
(rest 45 sec between sets, 2 minutes between round)
WOD, for time (complete all movements before moving on):
50 GHD sit ups
50 Goblet squats, 24 kg KB
50 hand stand push ups
50 American KB swings, 24 kg KB
50 ring dips
50 Goblet reverse lunges, 24 kg KB
Time = 22:29
Notes: This is the competitor’s programming, so a bit more of everything. I’m competing in another CF event in Nov, so there’s a group of us running this programming when we can. Things are coming along for me, and the WOD was pretty much right up my alley so no problems there. Will get some steps in, some mobility work, but otherwise I have a busy weekend socially. Heading up to Berkeley for a concert tonight.
4 Likes
10/15/2023
9 am, garage
5 rounds for time, wearing a 30# vest:
1 mile Airdyne
20 deficit push ups
10 ring pull ups
30 squats
10 OHP, 85 lbs
10 DB curls, 25 lb DBs
10 SLDL w/shrug at top, 22 kg KBs
Time ~42 min
Notes: Went back on forth on what today, and whenever I find myself in that situation it’s time to do a WALRUS workout (as named by Jim Wendler). Kept a good pace but didn’t kill myself, and definitely accomplished my workout goals for the day. I’m a bit beat up from the OLY lifting yesterday, and I find this workout a bit like a “tonic” for heavy lifting and intense WODs.
That’ll probably be it for me today for training, other than biking around town to get from place to place. I have a busier-than-usual Sunday planned to glad to get this down to start the day.
5 Likes
10/17/2023
7 am, Crossfit gym
Strength:
1 set of max reps hand stand push ups:
8
WOD, 5 rounds with 1:15 rest between them:
5 hand stand push ups
200m run
10 toes 2 bar
3 wall walks
Notes: Pretty fun and doable workout today. I’ll get in some extra work at lunch and at the end of the day.
4 Likes
10/17/2023
Rounding out the day with bonus work:
Lunchtime, University gym:
Prescribed daily accessories:
L-sit; 1:30 (accumulate over 6 efforts)
100 push ups
60 Bosu ball leg curls
3 rounds:
15 face pulls
8 shoulder pass throughs
After work, in garage:
3 rounds:
10 barbell curls, 65 lbs
8 hammer curls, 25 lb DBs
6 towel KB curls, 22 kg KB
10 banded front raises
(no rest between sets)
4 rounds:
20 barbell wrist curls, 115 lbs
25 neck extension, 50 lbs
3 Likes
10/18/2023
7:30 am, garage
Shot of espresso w/honey before the workout, one scoop of Surge during
Walrus training.
5 rounds wearing a 30# weight vest:
1 mile Airdyne (in 2:40 or less)
20 deficit push ups
10 feet-elevated ring rows
30 squats
10 ring dips
10 reverse DB curls, 20 lb DBs (easy movement here)
Long farmer’s carry, 22 kg KBs
Time ~41 min
Notes: Busy time of the year for me, so just plugging away. This is my go-to when I’m pressed for time and want strength + conditioning.
3 Likes
10/19/2023
7 am, Crossfit gym
Strength: Max reps strict pull ups
Me: 23 (tops in the gym)
WOD. 20 min EMOM, alternating:
25 push ups
15’ rope climb
double unders (just practicing because I can’t string them together yet)
100 foot farmer’s walk, 70 lbs in each hand
Notes: Have a lunch soccer game planned, and some bonus work later today.
4 Likes
10/19/2023
Soccer at lunch. 1 h game.
After work, in garage:
100 banded curls
100 banded tricep press downs
50 DB chest flys
3 Likes
10/21/2023
8 am, Crossfit gym
WOD, 4 rounds:
400m run
25 ft Farmer’s carry walking lunges, 20 kg KBs
10 KB presses, 20 kg KBs
25 ft front rack walking lunges, 20 g KBs
3 wall walks
Time = ?? (we didn’t time it)
Core work, 3 rounds:
1 min plank hold
30s hollow hold
30s R/ 30s L side plank holds
20 alternating V-ups
Later, at home:
100 deficit push ups
50 various curls
Mobility work
Notes: Not much to say these days. Cranking along, taking a couple days off a week, and really busy at work.
3 Likes
10/22/2023
9 am, OLY practice
Muscle snatches + OHP
3x1x95 lbs
1x1x105 lbs
1x1x115 lbs
2x1x125 lbs
Squat snatch:
1x3x115 lbs
Muscle clean + front squat + hang power clean + jerk
3x1x95 lbs
1x1x115 lbs
1x1x125 lbs
2x1x135 lbs
Clean and jerk
3x1x135 lbs
Accessories
100 push ups
3x12L/12R gorilla rows
3x15 GHD sit ups
Later, in garage:
Pull ups: 14, 12, 10, 8, 6, 4, 2
Lat raises: 2, 4, 6, 8, 10, 12, 14
Notes: Great Sunday session. Making a bunch of progress on this stuff. Other activities were biking around town and some long walks.
4 Likes
10/23/2023
7 am, Crossfit
OLY lifting practice. 6 rounds, go every 2 min:
1 x [1 power clean + 1 front squat + 1 thruster]
Worked up to 135 lbs
WOD, Fran
21 - 15 - 9
Thrusters, 95 lbs
pull ups
Time = 4:42
Later…
100 push ups
3 rounds:
10 ring rows
10 zottoman DB curls
10R/10L side bends
Notes: Did pretty well on the Fran. It’s a benchmark WOD that I somehow never did before. No one else did it under 6 minutes (at least from the 3 morning classes), and I also did the Rx weight. Not bad at all.
3 Likes
10/25/2023
7 am, Crossfit
Strength, go every 1:30:
OHP: 6 - 6 - 6 - 6 - 5 - 5
105 - 105 - 115 - 115 - 125 - 125 lbs
WOD, 20 min EMOM. Alternating:
10 DB box step ups, 45 lb DBs
10 ring dips
10 DB clean + press, 45 lb DBs
10 ring rows
Notes: Got fatigued on the last couple of OHP sets, and dropped the reps to 5. The EMOM was a good one, with the box step ups the most challenging. I’ll get some accessories and mobility later on.
3 Likes
10/25/2023
Bonus work:
Lunch break:
5 rounds:
10 v-ups
10 hollow rocks
10 tuck-ups
10s hollow hold
20 push ups
1 min rest
Garage after work:
5 rounds:
30 sec arms-only Airdyne
15 sec rest
30 sec banded push downs
15 sec rest
30 sec high kneeling banded straight arm pull downs
15 sec rest
Notes: Still pretty busy these days due to a combination of work and home life, which is fine. I was at a poster session today with a bowl of candy, and I ate too many Tootsie rolls of all things. I used to eat sugary candy like that, but really don’t much at all. Gave me a stomach ache.
3 Likes
10/26/2023
7:30 am, garage:
5 rounds, go every 5 min:
9 Dead lifts, 225 lbs
25 ring push ups
35 sit ups
Lunch:
1 hour of soccer
3 Likes
10/28/2023
10 am, Crossfit gym
This workout was to practice the movements for next weekend’s competition, and also get some training in.
Conditioning, for time:
400m run
500m row
400m run
500m row
Time = ~8 min. Not exactly timed, nor did I go all out
OLY strength: Power snatches.
3x95 lbs
3x105 lbs
2x115 lbs
2x125 lbs
WOD1:
8 DB burpee box step overs, 55 lb DBs and 24" box
12 DB squat cleans 55 lb DBs
16 DB bench press, 55 lb DBs
20 sit ups
24 goblet squats, 55 lb DB
20 sit ups
WOD 2:
9 power snatches, 95 lbs
60 single unders
9 power snatches, 95 lbs
60 single unders
WOD 3:
2 rope climbs, 15’
2 wall walks, Rx
2 wall walks, scaled
Extra work, 4 rounds:
5 snatch grip high pulls, 115 lbs
25 push ups
10 GHD sit ups
Notes: Lots of work, but spread out of nearly 2 hours and lots of discussion between. I’m doing a partner competition, so some of this was coordinated with her. For example, the snatches are synchronized (sounds weird, and it kind of is).
I’m getting pretty good at the rope climbs, though, and really the toughest movements are the box step overs with 55 lbs in each hand. But there’s only 8 of them so I’ll be fine.
2 Likes
10/29/2023
8:30 am in garage. Doing today’s CF workout at home.
Strength, go every 1:30 for 15 min:
1 push jerk.
Started at 115 lbs, and worked up to 165 lbs.
WOD, for time:
3 strict presses, 105 lbs
3 pull ups
6 strict presses, 105 lbs
6 pull ups
9 strict presses, 105 lbs
9 pull ups
12 strict presses, 105 lbs
12 pull ups
15 strict presses, 105 lbs
15 pull ups
18 strict presses, 105 lbs
18 pull ups
Every time you rest during a set, do a 100 foot farmer’s carry (50 lbs in each hand)
Time = 14:13
Notes: Really fun WOD. I had to start to break it up once I got the 12’s. The farmer’s carries catch up on you, too. Did it in a decent time, considering I did it solo in my garage.
3 Likes
10/30/2023
7 am, Crossfit gym:
OLY practice:
[2 pause snatches + 1 snatch], 95 lbs
[2 pause snatches + 1 snatch], 95 lbs
[1 pause snatches + 1 snatch], 115 lbs
[1 pause snatches + 1 snatch], 125 lbs
WOD, 12 AMRAP:
4 Overhead squats (95 lbs)
8 box jump overs, 24"
8 American KB swings, 24 kg KB
6 Overhead squats (95 lbs)
8 box jump overs, 24"
8 American KB swings, 24 kg KB
8 Overhead squats (dropped it to 75 lbs here)
8 box jump overs, 24"
8 American KB swings, 24 kg KB
keep adding 2 OH squats each round…
Me = 5 rounds + 5 reps
Lunchtime:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Ab tuck ins
Flutter kicks
Hollow hold, in sec
After work, in garage:
4 rounds:
30 reps bench press, 45 lbs
25 barbell curls, 45 lbs
10 SLDL with light DBs
Notes: Not killing myself this week; I have I CF competition coming up on Sat. Taking Tuesday and Friday off. Part of the competition is OH squats, so there’s at least one part I will absolutely suck at. It was good to work on them today, though.
2 Likes