Read this as your choice of music for the workout rather than the location, thought to myself, ‘you neighbors must love you’
1 Like
2/05/2024
7 am, Crossfit
15 min skill practice: ring muscle ups and double unders
WOD, 18 min AMRAP:
6 strict pull ups
6 rings dips
12 calories assault bike
100 single unders (jump rope)
Total = 8 rounds
5 rounds, for quality:
10 GHD sit ups
10 GHD back raises
20 deficit push ups
Notes: Conditioning + calisthenics = very doable workout. Took yesterday off because I slept poorly Saturday and figured I’d rather skip the training so I could rest and put in a good effort. Worked out well, as I felt strong and energized today.
@simo74 : I do like to play early 90’s rock typically for my training, so my neighbors probably aren’t big fans. But I have to put my gains ahead for their relaxing morning. 
If that makes me a bad neighbor, I’ll just bring them some cookies on Christmas and we’ll call it even.
6 Likes
1/05/2024
Bonus work, 5 pm in garage:
4 rounds:
20 push ups
10 inverted rows
10 DB pull overs, 60 lb DB
OH Farmer’s carry R/L
Short mobility session
5 Likes
1/06/2024
7 am, Crossfit
Strength:
DL: 5 - 4 - 3 - 2 - 1
Push Press: 5 - 4 - 3 - 2 - 1
Done as an EMOM:
Worked up to a 365 lb DL
Worked up at a 170 lb Push Press (I think this is a PR)
WOD. 10 min AMRAP
8 Handstand push ups
14 alternating DB snatches, 50 lb DB (each rep from the floor)
20 calories row
Result = 4 rounds (okay, I was at 17 calories when time ended so took about 10:10 to finish the 4th round)
Notes: Felt really strong and good today. Forgot my weight belt so kept it on the lighter side for DL, but went after the push press. I’ve never been great at that, but did a bodyweight PP and set (I think) a PR. The WOD was fun.
Also, really loving the Onyx wrist wraps. Any of you with wrist issues, it’s definitely worth the investment. Very nice, comfortable leather and way better than the cloth wraps.
7 Likes
2/07/2024
7 am, Crossfit
WOD, for time:
3 rounds:
200m run
21 wall ball throws, 11’ target; 20 lb med ball
15 toes-2-bar
9 line-facing burpees
rest 1 minute
After 3rd round, rest 3 minutes then do…
400m run
40 wall ball throws
30 toes-2-bar
20 burpees
Time = 21:52
Notes: This was my first time doing wall balls in months and months, due to elbow and then wrist nagging injuries. The good: no discomfort in those areas. The bad: they still suck. Perhaps my least favorite movement for some reason.
I’ll get in some extra work today, and will take tomorrow off.
5 Likes
2/07/2024
PM bonus work.
4 rounds:
25 deficit push ups
15 band pull apart
10 body saws
10 seated leg raises
Mobility
Notes: That’ll do it. I’m taking tomorrow off, and will hit another CF class on Friday. Feeling good this week, but want to take an off day before I feel like I really need one.
5 Likes
2/09/2024
Noon, CF class
Strength
Front Squat. 3 - 3 - 3- 3, go every 2 min.
155 - 175 - 185 - 195 lbs
Back Squats. 5 - 5 - 5 - 5, go every 2 min.
Same weights as FSQ
WOD, for time:
15 - 12 - 9 - 6 - 3
Burpee DB clusters, 40 lb DBs
Strict Pull ups
Time = 12:00
Notes: This was my first time front squatting in a while due to a sprained wrist, and it felt fine. Kept it light and snappy. The back squats were done more as a tonic to get the work in, as the weights were low for that movement.
The WOD was tough. In case you’re wondering, you put the DBs on the floor and use them as handles for a burpee. When you come up you swing the DBs up with you and catch them in a clean squat. Then you do a thruster, drop them down, and repeat. The Rx was a pair of 50 lb DBs, but the 40’s sounded good to me. I probably could have done it with 45’s and finished in the 15 min time cap, but I’m happy with my choice. I did okay on time mostly because I can crank out pull ups while others really struggle with that volume. Pull ups are awesome.
Garage workout tomorrow, and some bonus workout tonight.
6 Likes
2/10/2024
9 am, garage
5 times through, changing stations every 3 min:
A: 10 ring rows + 10 ring dips + 10 alternating KB snatches from floor; 18 kg KB
B: Farmer’s carry (pair of 22 kg KBs) + 10 paused goblet squats (28 kg KB) + 20 deficit push ups
C: 1 mile Airdyne
Notes: Did it with a buddy, and this type of training works great for that. He’s from my CF gym, and we agreed this is a nice contrast to the short-but-intense WODs we do during the week.
5 Likes
I like the set up here. Fun way to get a few fast reps in.
2/11/2024
9 am, garage
Simple and Sinister:
3 rounds:
5 prying goblet squats
10 alternating KB halos
10 bridges
1 min Airdyne
100 single arm KB swings
10 Turkish KB get ups
10 am, yoga studio
1:15 of yoga
Notes: A recovery day. The yoga class was just what I needed before an afternoon of watching football and eating. Was pretty healthy, but did have a couple of cupcakes during the overtime.
@simo74: I also liked that set-up. “Work up to your 3-RM of the day for a triple on front squats. Then match it with back squat, but do 5 reps each set instead of 3.” Jim Wendler would say it in a much better way, and come up with a cool name based on a heavy metal song.
5 Likes
2/12/2024
7 am, Crossfit
(Bro split day)
4 rounds:
6 DB BP, 70 lb DBs
12 DB flyes, 25 lb DBs
24 incline push ups
4 rounds
7 - 7 - 7 DB bicep curls, 20 lb DBs (bottom half, top half, full)
4 rounds
25%, 50%, 100% incline DB press (go a quarter up, go half up, full range of motion).
10 hammer curls
(30 lb DBs, done in succession)
Notes: Pleasant surprise to have this “easy” workout instead of a WOD, with everyone in a food coma from SB sunday. I may try to get in an Airdyne session in the evening just to get my HR up.
4 Likes
you are different. LOL
1 Like
2/12/2024
5 PM, garage
WOD. 8 min AMRAP:
3 KB cleans, 22 kg KBs
6 deficit push ups
9 squats, bodyweight
Do 5 burpees at the top of each minute, starting at 0:00
Notes: This was a nice way to get in some conditioning without it being too daunting at the end of the work day. This was the prescribed WOD for the day had we done that in class rather than the bodybuilder work.
Most definitely!
5 Likes
2/13/2024
7 am, Crossfit
Strength
Back Squats: 5 - 5 - 5 - 5 -5, every 3 min:
165 - 185 - 225 - 245 - 275 lbs
WOD, 16 min EMOM, alternating:
10 front rack reverse lunges, 95 lbs
15 GHD sit ups
Double unders (just got what I could)
Rest
Notes: Another very doable WOD. Nothing to it. I’ll get in some extra work and mobility later today.
4 Likes
2/13/2024
5 pm bonus work, garage
4 rounds for quality:
8R/8L KB presses, 18 kg KB
10 inverted ring rows
20 sec ring hold
Mobility
Notes: Taking tomorrow off.
4 Likes
2/15/2024
7 am, garage
Bench Press: 5 - 5 - 5- 5 - 5
185 - 195 - 205 - 215 - 225 lbs
WOD, for time:
15 - 12 - 9
OHP, 105 lbs
TB DL; 315 lbs
Time = 9:40
Notes: Replicated the CF workout in my garage, swapping DL for TB DL. Soccer is cancelled today, so I’ll find something to do later that gets in some conditioning work.
4 Likes
2/15/2024
Evening bonus work
4 rounds:
15 feet-in-rings hamstring curls
1:00 ring plank hold
8 RDL’s; 145 lbs
100ft/100ft R/L suitcase carries; 36 kg KB
Mobility
Notes: This was the prescribed “optional accessories” for today’s CF workout, and it seemed as a good as anything I’d come up with.
1 Like
2/16/2024
7 am, garage
KB snatches, go every 2 min:
2R/2L
28 kg KB
WOD, 5 rounds for time:
15 toes-2-bar
12 double KB front squats, 22 kg KBs
9 calories airdyne
(rest 1 minute between rounds)
Time = 17:00 pretty close to on the nose
Notes: The CF workout called for barbell snatches for the strength, and overhead squats during the WOD. I pivoted to KBs, which work better for my garage set up. I find barbell snatches can be a bit tough on my shoulder, and I can’t drop the bar in my garage so I opted for the KB variety. I really like these, and the 28 kg bell is still plenty heavy and the technique of the KB adds a unique challenge. The WOD was fine. After the first round, I thought “what the hell? Four more?”. But quickly got into the mindset of chugging along.
2 Likes
2/17/2024
8:30 am, garage
Part 1:
OHP: 5 x 5 x 100 lbs (using TB DL)
WPUs: 5 x 5 x BW+35 lbs
Part 2:
3 rounds
i) 30 calorie assault bike
ii) max Farmer’s carry while someone does i)
iii) max rounds of 5 - 10 - 15 pull ups, push ups, squats while someone else does i)
Notes: Came up with this fancy set up when I learned that a couple of buddies were able to join me in the gym this morning.
3 Likes
2/18/2024
Recovery day
1h Yoga class in the morning
Walking, reading, relaxing
3 Likes