That’s great, thanks!
1 Like
12/02/2023
In garage, replicating the CF workout:
Strength:
Push Press, go every 2 min:
1x5x135 lbs
1x5x135 lbs
1x5x145 lbs
1x3x155 lbs
1x3x155 lbs
WOD, for time:
10 calories Airdyne
5 bar-facing burpees
5 thrusters, 100 lbs
20 calories Airdyne
7 bar-facing burpees
7 thrusters, 100 lbs
30 calories Airdyne
9 bar-facing burpees
9 thrusters, 100 lbs
40 calories Airdyne
11 bar-facing burpees
11 thrusters, 100 lbs
100 push ups
60 KB towel curls
Mobility work
Notes: Awesome workout for doing it alone in the garage. Really love the overall scheme. The actual WOD called for running instead of Airdyne, but this worked even better IMO.
Interesting tidbit: I went to a party at my Crossfit gym last night (a coach is leaving town), and the food was pizza, chips, brownies, and the like. Most assumed a CF party would be lean meats and protein shakes, but my gym is beer and pizza. Perhaps that’s why we’re not the most competitive group, but that’s why I like the community. I also made the mistake of going hungry, so I’m definitely carbo-loaded up this morning.
5 Likes
12/03/2023
OLY class
Snatch drills:
3x[1 snatch pull + 1 floating 0:03s descending snatch* + 1 snatch], 95 lbs
*Catch as a power snatch, and then do a three second descending overhead squat
Snatches:
3x1, 95 lbs
3x1, 115 lbs
3x1, 125 lbs
Clean and jerk:
3x1; 135 lbs
Jerks, 2 waves of:
1x5; 145 lbs
1x5; 145 lbs
1x3; 155 lbs
1x1; 165 lbs
Back squats:
2x[2 parallel pause + 2 back squats + 1 bottom pause], 165 lbs
2x[2 parallel pause + 2 back squats + 1 bottom pause], 185 lbs
1x[1 parallel pause + 1 back squats + 1 bottom pause], 225 lbs
100 push ups
20 GHD sit ups
20 GHD back raises
Notes: Was exhausted due to a late night and poor sleep, but felt pretty good once I got going. We have a new OLY lifting coach, and she’s really good. She made some observations and prompts that helped, especially on the snatches. Now, I get to rest on the couch and watch some football.
4 Likes
12/04/2023
7 am, Crossfit
Strength
Overhead squats, go every 2 min:
1x5x75 lbs
1x4x95 lbs
1x3x105 lbs
1x3x105 lbs
1x2x115 lbs
1x2x115 lbs
WOD
14 min AMRAP
75 double unders (or 150 single unders). I did a a mix.
25 wall ball throws, 14 lbs
5 power snatches, 95 lbs
75 double unders (or 150 single unders). I did a a mix.
25 wall ball throws, 14 lbs
10 power snatches, 95 lbs
…keep adding 5 snatches per round
Result = nearly 4 rounds (didn’t get through the 20 snatches before time)
Notes: Kept the wall balls light, as I’m building these back up after my golfer’s elbow. The snatches are feeling great lately, and my OH squats are continually improving.
Plans are push ups, lat raises, and core work later.
3 Likes
12/06/2023
7 am, Crossfit
Strength
Dead lift, go every 2:30:
10 - 10 - 10 - 10 - 10 reps
185, 195, 205, 215, 225 lbs
WOD, 3 rounds for time:
15 DB clean and jerks, 45 lb DBs
30 ab mat sit ups
15 double DB front squats, 45 lb DBs
Time = 10:36
After work:
100 deficit push ups
100 KB swings, 36 kg bell
50 ring rows
Mobility
Notes: DL felt pretty easy, and WOD wasn’t bad although double DB front squats require some mobility.
3 Likes
12/07/2023
7:30 am, garage
5 rounds:
1 mile Airdyne
Farmer’s carries, 22 kg KBs
1 mile Airdyne
Overhead walk, 22 kg KB
Notes: Took about 40 minutes at a reasonable pace. Felt good. Will get in some bodyweight work at the end of the day.
3 Likes
12/07/2023
Bonus work:
100 ring push ups
100 towel KB curls, 22 kg bell
Mobility
4 Likes
12/08/2023
8 am, in garage
Part A:
OHP 5’s PRO + Widowmaker at FSL
S/S with 50 ring pull ups
OHP weights: 5’s PRO: 50, 65, 80, 95, 105, 125 lbs. Widowmaker: 20 reps @ 95 lbs
Part B:
Back Squat: 5x5@FSL
S/S with 80 ring dips
BSQ weights: 115, 155, 185, (5x5@205 lbs)
Part C: Assistance circuit
5 rounds:
10 ring dips
15 ring rows
20 band pull aparts
Totals throughout = 130 ring dips, 50 ring pull ups, 75 ring rows, 100 band pull aparts
Notes: Loosely based on Building the Monolith. My left hip flexor is tweaky from OH squats a few days ago, so kept it at FSL weights. Felt better as I went. BtM calls for 100 pull ups, which I can do of course but I’m being more conservative with pull up volume after my long bout of golfer’s elbow. Otherwise, felt great.
Push ups and grip work later today.
4 Likes
12/10/2023
OLY lifting, 9 am.
Snatch complex, 65%
3 x [Snatch pull + floating snatch + pause snatch]. All at 95 lbs (supposed to be a “warm up” sequence)
Snatch
3x1; 105 lbs
3x1; 115 lbs
3x1; 125 lbs
(these moved well. Getting better at extension on the pull, and still need better mobility on the catch)
Clean complex:
4x2 [Hang clean + push jerk + Clean + front squat + split jerk], 95 lbs
(Kept this light, as my hip is tweaky and it’s a lot of stuff before setting the bar down
Deadlift
4x3; 275 lbs
100 push ups
100 sit ups
Notes: Feeling a bit beat down lately, so may take a few days and keep it lighter and easier. Didn’t do any extra work, which I had planned. Finals just finished up and the quarter is wrapping up at work, and I think I’m just a bit exhausted from that.
4 Likes
12/11/2023
9 am, garage
Strength, 5 rounds, do both every 2:00
OHP: 6 reps @ 115 lbs
S/S with 10 KB swings, 26 kg
WOD. 3 rounds each for time:
9 pull ups
15 barbell thrusters, bare bar
1 mile Airdyne
15 barbell thrusters, bare bar
9 pull ups
(rest 2 min)
Round 1 = 4:51
Round 2 = 4:28
Round 3 = 4:30
Notes: Must have been dogging it the first the round. Will get in some extra work later on.
4 Likes
12/11/23
Bonus work. In the garage, after work
4 rounds:
25 push ups
10R/10L alternating DB curls, 35 lb DBs
10R/10L DB rows, 60 lb DB
10 barbell wrist curls, 115 lbs
3 Likes
12/12/23
10 am, garage
Strength. 8 min EMOM, alternating:
5 reps TB DL, 290 lbs
Single arm OH KB carry, 25yR/25yL
WOD. 5 rounds for time:
12 reps TB DL, 190 lbs
9 double KB cleans, 22 kg KBs
6 KB push presses, 22 kg KBs
3 strict KB presses, 22 kg KBs
100 single unders
…Repeat and add 2 reps to the strict presses each round. So 3, 5, 7, 9 11 reps as the rounds progressed.
Time ~16 min (didn’t time exactly)
Notes: Really fund workout and WOD. Modified it from today’s scheduled CF class, had I gone. I’ll fill out the day with some accessories and mobility later on.
3 Likes
12/13/23
8 am, garage. Following a modified CF workout.
Strength/OLY practice:
High hang muscle snatches: 3x5x65 lbs
High hang snatch pulls: 3x5x115 lbs
High hang clean pulls: 3x5x135 lbs
Barbell shrugs: 2x20x185 lbs
Conditioning:
Airdyne sprints, 4 rounds:
1:30 max effort for calories
3:00 rest
Results: 44, 44, 44, 42 calories
Notes: Wow, those Airdyne sprints will absolutely kick your ass. The 4th round was brutal and I just couldn’t match the 44 calories of the previous three rounds. I can feel it in every muscle and fiber of my body. Some accessory work and mobility later, but for now I’m just sitting on my couch with my protein shake and don’t want to move.
5 Likes
12/13/23
After work accessories:
4 rounds:
25 deficit push ups
~80y Farmer’s walk, 22 kg KBs
2 Likes
12/15/23
9 am
OHP, using a trap bar:
5x60; 5x80; 5x100; 5x110; 3x120; 1x130 lbs
20 min EMOM, alternating:
17 calories Airdyne
10 ring pull ups
20 KB swings, 28 kg bell
5 reps OHP, 100 lbs
Notes: Fighting something off, so scaled this back a bit from how I planned it yesterday. Just a bit fatigued and “off”, but nothing too bad. Push ups and curls to follow later today.
3 Likes
12/16/23
8 am, garage
WOD, for time:
KB high pulls, 44 kg: 10, 9, 8, 7…1
S/S with burpees: 1, 2, 3, 4…10
Time = 8:15
5 rounds:
1 mile Airdyne
10 hollow rock
10 V-ups
10 Russian twists
10 sec Hollow hold
20 push ups
Notes: Did the workouts from CF, had I gone. Again, keeping things a bit more on the mellow side this week but still getting in quality work.
3 Likes
Hi Antiquity. I was wondering how you feel compared to when you were doing Walrus style workouts 2-3 times a week? I see you train a lot more now. More days a week and I’m guessing more time per session too on average. I guess I’m asking do you think you’ve seen a return for your investment?
1 Like
@Simon485 I was just thinking about this, because I’m going to do a Walrus-style workout today.
I would put it like this: my current CrossFit/WOD-style workouts are shorter and more intense. When I do them, I am gassed and taking most movements until ~failure. As an example, let’s say there are a prescribed number of thrusters but I have to break up the sets to get through them. I work until I can’t go much more, huff and puff but then get back into as quickly as possible. The WODs are over in 8-15 minutes on average and are pushed to the near max.
With Walrus work, the workouts are longer and have a more sustained effort. I am never gassed, but still moving at a reasonable clip. These might take closer to 45 minutes of continues, less intense work. I don’t take anything to failure.
I feel good doing both, and think they compliment each other well. The Walrus are great to get away from the intensity of CF, but the CF WODs are great because they are short, intense and all-out and will give results you only see with this type of effort. Both take about an hour overall between warm ups and training. The CF WODs just take more warming up, practice of the movements, and set up.
How are you training these days?
1 Like
12/17/23
10 am, garage
Strength:
Close grip BP: 5x6x185 lbs
Weighted ring pull ups: 5x3xBW+50 lbs
Walrus strength/conditioning circuit
5 rounds wearing a 30# vest:
1 mile Airdyne
10 pull ups
20 push ups
30 squats
Notes: Late night last night, so late start this morning. I have a tweaky wrist but with some wraps and a close grip the benching was no problem. Didn’t want to push the weights too much, though, so focused on crisp explosive reps. Pretty good volume of weighted pull ups, but kept the reps in check to prevent any elbow issues.
Probably just mobility and walking to round out any work I’m doing this day.
3 Likes
Thanks for the reply. My current training has been Tactical barbell Operator template for my strength workouts plus mainly Burpees and walking/rucking for conditioning. However before that I was training only calisthenics like pull-ups, Dips, squats and burpees and have been thinking to go back to that style of training. I wondered what benefits you had seen from the added weight training since you started CrossFit versus just calisthenics workouts like Walrus? Also what if any benefits from training more days a week now compared to less before?
1 Like