2/19/2024
CrossFit, 7 am
Strength
Deadlift
Set 1: 5 x 225 lbs
Set 2: 3 x 275 lbs
Set 3: 3 x 325 lbs
Set 4: 2 x 375 lbs
Set 5: 5 x 275 lbs
WOD, for time. Using 45 lb DBs
6 rounds
6 DB burpee power cleans
72 single unders (jump rope)
Directly into:
4 rounds
12 Dual DB DL
12 Lateral burpees over DBs
Time = 17:47
Notes: Was considering sleeping in since it’s a holiday for me, but was up so got it done early. The heavy double was pretty taxing on me.
2/20/2024
Strength, EMOM:
Push Press: 5 x 3 x 135 lbs
Front Squat: 5x 3 x 155 lbs
(Did the PP first, then the FSQ)
WOD. 9 min AMAP:
Thrusters (75 lbs): 6, 9, 12, 15….keep adding 3 each round
9 pull ups
12 calories rower
Me: 4 rounds + 6 reps
Notes: Fighting off a cold, but still feeling well enough to keep up with the training. Mostly just wiped out by the evening. Haven’t been doing the optional accessories the last few days because of this, but I’ll try to rally this evening and get them done.
2/21/2024
Noon, in garage
Strength, 8 min EMOM
Snatch grip High Pulls (each rep from the ground); 125 lbs
WOD, 5 rounds for time
6 alternating KB snatches, 22 kg KB
12 ring push ups
18 calories Assault bike
Time = 9:30 or so
3 rounds
1 min plank, hands on rings
30s hollow hold
15s/15s side plank
Notes: Working from home today, so pushed back my workout time. Loosely based around the prescribed WOD.
2/23/2024
11 am, garage
Strength/OLY. Every 90s; 8 sets
3 clean and presses
115 - 125 - 135 lbs as sets progressed
WOD. 6 rounds for time:
5 pull ups
5 rings dips
2 ABC’s (Dan John armor building complex; pair of 22 kg KBs)
12 thrusters, bare barball
18 calories Airdyne
(rest 1 min between rounds)
Time ~ 18:30
Notes: Made the WOD up, inspired by today’s prescribed CF WOD. It worked out pretty well, I’d say. The actual WOD was ring muscle ups, barbell power cleans, and wall balls, none of which I can really do well in my garage. I can do the barbell power cleans, but not being able to drop the bar during a WOD is no bueno.
Played soccer yesterday, but otherwise took the day off. Been fighting a cold, but actually feel pretty good while training.
2/24/2024
9 am, garage
Strength A. 15 min EMOM, alternating:
5 TB OHP; 100 lbs
5 Weighted pull ups; BW + 35 lbs
Airdyne, 45s
Strength B. 15 min EMOM, alternating:
10 DB incline BP; 60 lb DBs
8R/8L DB rows; 60 lb DB
35 OHP, empty barbell
10 toes-2-bar
35 curls, empty barbell
Notes: Did this with a couple of buddies. Keeping a timer is nice to avoid lolly-gagging, and having distinct stations is required so we can all be doing something. Worked well. The second block was harder. Did some trail riding in the afternoon.
2/25/2024
9 am
Warm up, 3 rounds:
5 prying KB goblet squats
5R/5L KB halos
5 scapular pull ups
Part A. 10 min AMRAP:
5 pull ups
10 push ups
15 squats
Me: 10 rounds + 3 reps
Part B. Hard conditioning
10 x 100y sprints
Rest ~90s between max efforts
Part C. Easy conditioning + mobility
5 miles Airdyne
Yoga flow sequence
Notes: Did a hybrid of a Tactical barbell/Wendler/Pavel approach.
Did Pavel’s daily warm ups for Simple and Sinister.
Did TB’s GC 9 workout from TB II.
Followed Wendler’s protocol of hard conditioning followed by easy conditioning and to combine this type of work with mobility.
Worked out well. Tomorrow is an off day.
2/27/2024
7 am, garage
(doing today’s CF workout)
Strength
Back squat. 5 sets, go every 2 min:
5 - 5 - 4 - 4 - 3
235 - 245 - 255 - 275 - 295 lbs
WOD. 10 min AMRAP
2, 4, 6…burpees (keep adding 2 each round)
8 dual DB squat cleans, 45 lb DBs
10 ring pull ups
Me: 5 rounds (finished the round with 10 burpees)
Notes: This one was a killer. The squats moved nicely, and the WOD “looked” pretty easy. Then I started it. The burpees were really the only rest. The DB squat cleans start easy and get real hard real fast. The pull ups aren’t bad, but suck when you’re already gassed. Did the first round unbroken. Did the next 2 rounds resting while holding the DBs, but had to break the last 2 rounds up and set the DBs down and come back to them.
Have some accessories on the docket for tonight, and will get in my mobility work.
Kicking ass as always I see my friend, good hustle 
you are not joking, I tried to visualize these movements and the timer and just thought, no way /i am doing that. Nice job
2/27/2024
Some bonus work
4 rounds:
8R/8L DB split squats, 45 lb DBs
10 ring rows
12 reverse barbell curls, 55 lbs
Mobility
@simo74 , @kleinhound: Sometimes training and posting can be a lonely undertaking. Great to have you both around, and if it impresses you guys I know it was a tough workout.
DB squat cleans are fatigue Ninja’s. By the time you notice you’re getting smoked it’s already too late 
2/28/2024
7 am, CF gym
Strength
Bench Press. 5 sets, go every 2 min:
5 - 5 - 4 - 4 - 3
185 - 195 - 205 - 215 - 225 lbs
WOD for time:
21 - 15 - 9
toes-2-bar
shoulder-to-overhead; 105 lbs
wall ball throws; 20 lb med ball, 10 ft target
Time = 8:52
Notes: Wall balls suck.
2/28
5 pm, bonus work
3 rounds:
~100 ft Farmer’s carries, 22 kg KBs
5 TEMPO ring dips + 30 sec ring-supported hold
12 banded push downs
2/29/2024
1h soccer. 7 on 7 indoor.
Notes: I was on fire at soccer. Scored about 10 goals (final score was about 15 -15, so lots of scoring.
Tomorrow is the start of Crossfit 2024!
This can’t be proper football (I refuse to use the American term here 
) those scores are way too high, football is supposed to be a dreary affair that ends in 1-0 wins or 0-0 draws.
I certainly wouldn’t call it “proper”. It’s fast paced futsol played indoors with no goalies and smaller sized goals.
3/01/2024
Crossfit Open
Workout 24.1, officially judged. (First of three workouts)
For time (15 min time cap):
21 1-arm DB snatches
21 lateral burpees over DB
21 1-arm DB snatches other arm
21 lateral burpees over DB
15 1-arm DB snatches
15 lateral burpees over DB
15 1-arm DB snatches other arm
15 lateral burpees over DB
9 1-arm DB snatches
9 lateral burpees over DB
9 1-arm DB snatches other arm
9 lateral burpees over DB
(50 lb DB)
Time = 12:28
Notes: All reps must start with both heads of the DB on the floor, and finish fully locked out (hips, knees, elbow). Non-working hand cannot be put on body. Burpees must have chest and thighs fully on ground, and you must jump with both feet passing over the DB.
Yes, it was hard. I had a few no-reps. Felt like it was a decent showing, though. I’ve officially entered the CF Open, so I’ll post the results and hope to make it into the top 25% of my age group. That’s the percentage that moves on to the quarter finals.
It was basically indoor 5 a side. Score for this is always higher
I know, just taking a opportunity to poke fun at both the word soccer and the actual game of football
3/03/2024
10 am. Tried to beat my time at CF Open Workout 24.1. Why? I watched others do it, read up on some strategies, and felt like I now had a plan. Like Mike Tyson said, “Everyone has a plan until they get punched in the face.”
I was cruising though the sets of 21. My burpee pace and strategy was better. Not racing, moving along smoothly, adding step up instead of jump ups for my lateral burpees. I did the sets snatches unbroken. Smooth and steady. Then did the 15’s. Not bad. Just short pauses on the first side of the snatches but no real “breaks”. But while getting through the second set of 15 lateral burpees, I hit a wall. Hard. I was either going to faint or puke, or both. I threw in the towel. I already had a decent time on the workout to officially post (you have until Monday at noon to post the score, so you’re allowed to do it as many time as you want/have a judge for). Even though I was more than 80% done with the WOD, there was nothing left.
Why did this happen? I think there were multiple factors. The first being that I went 100% all-out just two days ago, and I at 50 years old need more time to repeat that effort. The second: my wife and I went to dinner and movie last night. I justified eating lots of candy as “energy” for today, but I’m used to eating pretty clean and not boxes of “Nestle crunch cluster” like they’re grapes. I felt a bit nauseous and off in the morning even before the workout. This may have played a larger role. Oh well. I officially posted by 12:28 time and that’s that.
Did this later for recovery:
5 rounds:
3 min Airdyne, easy pace
3 min mobility movements (varied each time)
This made me chuckle.