3/24/2024
75 minute hatha yoga class
Notes: Taking today off from any real training. I didn’t feel like going to a yoga class, but had a sudden mindset change mid-yoga and it ended up being just what I needed. Just hanging around the family and doing whatever comes up the rest of the day.
3/25/2024
8 am, garage
Strength. 5 rounds, do both every 2:30:
5 Front squats; 155 lbs
10 feet-elevated ring rows
WOD. For max total calories.
4 rounds, 3 minutes each:
10 burpee pull ups
10 American KB swings, 22 kg bell
Max Airdyne calories in remaining time.
(rest 1:30 between rounds)
Me = 102 calories total
Notes: Replicated the CF class in my garage, allowing me an extra hour of sleep. Kept the FSQ’s nice and light for the following reasons:
This was one of those “I don’t feel like working out” workouts. I almost skipped the WOD, but thought better of it and it really wasn’t bad at all once I got into it.
Driving up to San Francisco now to drop my daughter off at her school, and will get in some mobility/accessory work later this evening.
Pretty sure forum rules dictate photos must be posted (if I’ve missed them apologies).
Awesome, very cute!
3/26/2024
4:30 pm, Crossfit
Strength. Bench press:
3x225
3x225
2x245
2x245
1x265 lbs
(felt strong on these today)
WOD. 14 min AMRAP
96 calories assault bike, then…
10 alt DB snatches; 50 lb DB
15 burpee box jump overs; 24" box
20 alt DB snatches; 50 lb DB
15 burpee box jump overs; 24" box
30…
15…
Me = 58 reps total (after the assault bike)
Notes: Spring break at the University, so I’m a bit off schedule. Felt strong and spry today. It’s great to be pain-free on pressing. It seems I’ve battled wrist, elbow, and shoulder issues most of the last year.
3/28/2024
Noon: 1 hour indoor soccer
4:30: Crossfit
Strength. Back Squat
3x225
3x275
2x295
2x295
1x315 lbs
WOD. 7 min AMRAP
5 wall ball throws, 10’ target, 20 lb MB
5 push ups
10 wall ball throws, 10’ target, 20 lb MB
10 push ups
15 wall ball throws, 10’ target, 20 lb MB
15 push ups
20 wall ball throws, 10’ target, 20 lb MB
20 push ups
etc…
Me: 5 rounds + 3 reps
Evening: mobility, walking
Notes: My schedule is wacky this week. My university is on Spring Break, so I don’t really need to go in and I’ve been taking meetings from home. Don’t usually do afternoon workouts, but figured I’d give it a shot. This one was pretty tame, given the short time of the WOD and the movements. Tomorrow’s WOD looks to be a killer, though.
3/29/2024
Noon, Crossfit class
Strength/OLY practice: Power Snatches
1 rep every min for 10 minutes:
Ranged from 95 - 125 lbs
WOD, for time:
6 wall walks
30 power snatches, 95 lbs
45 box jump overs, 24"
60 deadlifts, 95 lbs
150 single unders
Time = 13:19
Accessories
5 rounds:
10 ring dips
15 DB curls, 25 lb DBs
20 sit ups
Notes: I was/am sore today from soccer yesterday. The WOD version I did was “level 2”, the next scale down from the Rx. The Rx called for 135 lb snatches and DL’s. I could handle the DL’s, but no way I could do 30 snatches at that weight.
3/30/2024
Mobility/recovery day
45 minute walk, then…
4 rounds:
3 min Airdyne
4 slow and paused prying goblet squats
15 full depth, deficit push ups
Hip flexor + rotations
10 alternating KB snatches
Straight bar hang
Notes: I’ll get some more walking in, and hope to get some double under practice in at some point.
3/31/2024
8 am, garage
Strength:
OHP: 4 x 6 x 115 lbs
FSQ: 4 x 5 x 165 lbs
immediately followed it with:
WOD. 15 min AMRAP:
5 strict ring pull ups
10 DB thrusters, 35 lb DBs
15 air squats
5 strict ring pull ups
10 OHP, 85 lbs
15 burpees
Me: 4 rounds + 5 reps
5 pm, accessories. Done as a 20 min EMOM
5 rounds:
20 deficit push ups
10 feet-elevated inverted ring rows
15 banded push downs
15 banded curls
Notes: Great day all around. I was pretty much in a food coma from 1 - 5. Kept the huge brunch relatively healthy: fruit (grapes/strawberries), lots of egg/cottage cheese casserole, homemade sourdough, greek yogurt with extra whey protein and honey. Should have stopped there, but had two big pieces of homemade coffee cake. Knocked me out for several hours, while the best I could do was read a novel and watch some March madness.
4/01/2024
Conditioning: Death by Airdyne.
Minute 1: 3 calories Airdyne
Minute 2: 6 calories Airdyne
Minute 3: 9 calories Airdyne
…keep adding 3 calories until you fail.
Me: Made it to the 28 calorie minute (minute 9, I think). Took 62 seconds.
Easy conditioning/ mobility:
20 min EMOM, alternating:
Jump rope
Mobility work
Notes: Spend the afternoon in Santa Cruz when my sons. Took advantage of the nice weather and the academic holiday.
Taking tomorrow off, and will get back at it on Wednesday.
4/03/2024
7 am, Crossfit
Strength. Deadlifts
3 - 2 - 2 -1 -1
315 - 335 - 335 - 365 - 365 lbs
WOD. For time:
5 - 10 - 15 - 20
American KB swings, 24 kg
Ab mat sit ups
Rest 1 min
20 - 15 - 10 - 5
American KB swings, 24 kg
Ab mat sit ups
Me = 7:56 (best time of day so far)
Notes: My top end strength is not what is was a couple years ago, but that’s offset by my conditioning and more varied training. The 365 was heavy for me. It could also just be the day. But the WOD was quick and snappy, and I felt like I was barely breathing hard. The American KB swings are a different movement from the traditional Russian swings, and I find I almost jump of the floor to get the bell in the more upward trajectory vs the forward arc of the Russian swings.
Accessories and mobility will follow.
4/04/2024
7 am, Crossfit gym
OLY drills. 8 min EMOM
1 muscle clean + 1 hang power clean; 115 lbs
WOD, for time
3 - 6 - 9
Hang power cleans, 135 lbs
Box jump overs, 24"
Rest 2 min
6 - 9 - 12
Hang power cleans, 115 lbs
Box jump overs, 24"
Rest 2 min
9 - 12 - 15
Hang power cleans, 95 lbs
Box jump overs, 24"
Time = 13:25
Abs. 8 rounds; 50s on 10s off
Leg raises
Ab mat sit ups holding 10 lb plate
Russian twists with 10 lb plate
Plank hold
(so 2 rounds)
Notes: Cleans moved well, and the WOD was again pretty mild by CF standards. I didn’t notice the 2 min rest so started right into the second round when the coach stopped me.
Shoulder accessories and mobility coming after work.
4/04/2024
5 pm
Accessories:
Shoulders. Tried one of CT’s routines:
Workout A, 3 rounds, all 5 reps using empty barbell.
Seated barbell snatch
Seated BTN SG presses
Seated clean grip presses
Standing front-to-backs (bring barbell to behind the neck, bring to in front)
Standing presses
Workout B. 3 rounds again, all seated. Used 20 lb DBs
5 bottom half DB presses
5 top half DB presses
10 DB presses
Workout C: 3 rounds:
10 Seated arm circles, clockwise. 5 lb DBs
10 seated arm circles, counter clockwise. 5 lb DBs
6 standing Arnold DB presses. 20 lb DBs
6 DB presses. 20 lb DBs
Mobility sequence
Scorpion stretch
Couch stretch
Child’s pose
Single leg forward folds
Seated twists (Pavel style)
Lizard stretch
Notes: Taking Friday off. Dr’s appointment and lots of workout planned this weekend.
4/06/2024
9:30 am, garage
5 rounds
12 ring rows, feet elevated
10R/10L DB shoulder presses, 45 lb DB
20 calories Airdyne
5 OH Squats, 65 lbs (just greasing the movement; it’s been a while)
12:30, CF gym
20 min double unders practice
WOD, 12 min AMRAP
5 shuttle runs (25 ft/25 ft)
10 wall ball throws, 10’, 20 lb Med ball
10 shuttle runs (25 ft/25 ft)
20 wall ball throws, 10’, 20 lb Med ball
15 shuttle runs (25 ft/25 ft)
30 wall ball throws, 10’, 20 lb Med ball
20 shuttle runs (25 ft/25 ft)
40 wall ball throws, 10’, 20 lb Med ball
Etc….
I made it to the through the above list plus 3 shuttle runs
Notes: Worked out with a couple buddies in the gym in the morning, and then meet a few people for a WOD at the gym. I also had my shingles shot yesterday, so I woke up feeling like I ran a marathon yesterday even though it was an off day. Good stuff today, though. Good to connect with others while training.
4/07/2024
Lot’s of training and activity today:
9 am. Olympic lifting at CF gym
2 hours of technique drills, warm ups, and finally some jerks. Worked on split jerks and the front rack position. Good session and had a few “aha” moments with the movements.
Bonus strength work at the end of the session:
3 rounds:
10 ring pull ups
10 seated DB jumps, 25 lb DBs
10 slow deficit push ups
10 toes-to-rings
5 pm, in garage:
Accessory work for shoulders and biceps
Mobility
Notes: A bit scattershot, but got in what I had planned.
4/08/2024
7 am, CrossFit
Strength:
Work up to heavy back squat.
Me = 325 lbs for the day
WOD, for time:
400m run
40 back squats, 135 lbs
400m run
Me: 6:15 (best time of the day)
Lunchtime abs:
3-6-9-12-15-12-9-6-3
A twist
A crunch
A hold
Before dinner:
100 deficit push ups
50 banded curls
Notes: Felt great today. I think it’s a bounce back from feeling a bit wiped out from the shingles shot a couple days ago. Also, at a work retreat until Thursday so will take tomorrow off and do bodyweight stuff on Wednesday.
4/10/2024
6 am (!) CrossFit at a “drop in” location in Santa Cruz
Very different set up, with a really cool owner. Only one other brave soul was there. Here’s what we did:
About 10 minutes of warming and mobility/prep work. Double under practice. Then….
Part A:
5 rounds of Tabatha push ups (20s on/ 10s off).
Went really quick but was a burner.
Part B: 16 min partner AMRAP
20 burpees
4 rope climbs (15’ rope)
(One partner works, the other rests as we chipped away. Got about 8 rounds, but I can’t remember exaclty).
Notes: Glad I found this spot, as I was really missing some strenuous work and always love visiting new CF gyms. I’ll hit it up again tomorrow. They do their own programming to account for their set up, size, and clientele.
4/11/24
6 am, CrossFit drop in
Prep work: double under practice, push jerk practice
WOD, for time:
50 - 40 - 30 - 20 - 10 Air squats
5 - 10 - 15 - 20 - 25 push jerks, 95 lbs
Me = 11:15
Notes: Yesterday I also did some push ups, sit ups, and banded curls (100 of each) before dinner.
I notice how much more challenging I found this workout with less sleep than usual (not being in my own bed) and without my pre workout carbs. This gym is even more “toned down” than mine, so it was great tow workout in this setting and meet some cool people. Last day at the conference. I’ll probably take tomorrow off to sleep in and rest, and get back at it this weekend.
