4/13/2024
9 am, garage
4 rounds, go every 90s. Alternating:
10 OHP, 95 lbs
10 ring pull ups
20 American KB swings, 22 kg bell
20 calories Airdyne
Then…
5 rounds of Tabatha push ups (20s on/ 10s off).
Notes: Will get some extra work in later today at some point.
4/14/2024
9 am, OLY lifting class
Snatch day
(starts with 45 min of drills and mobility work)
A. Sotts press, 3x5, empty bar
B. Balance snatch, 3x3, 75 lbs
C. Hang snatch, 3x(2+1) (from thigh, from knees), 115 lbs
D. Hang snatch, 3x(2+1) (from knees, from floor) 125 lbs
E. Snatch, 6x2 (125 lbs)
F. Snatch pulls, 6x3, 155 lbs (no bend at the elbows)
G. 3 rounds of: 10 GHD sit ups, 10 chin ups, 10 box jumps, 24"
Notes: Snatches are hard.
4/14/2024
Bonus work, 5 pm
Extra shoulder training for OLY lifting (from a CT article)
First cluster. 3 times through, 20 lb DBs. No rest or setting down during a set
A. 5 partial reps doing only the bottom half of the movement
B. 5 partial reps doing only the top half of the movement
C. 10 full reps
Second cluster. Three times through, 12 lb DBs. No rest or setting down during a set.
A. Top-Half Front Raise: (from parallel to the floor, to overhead) 4-6 reps B. Lateral Raise: 5 reps
C. “Y” Lateral Raise with thumbs up: 5 reps
D. Outside-In Raise: 5 reps
Third cluster. Three times through.
A. Bus Driver: 8 reps per side. 10 lb plate
B. Barbell Front Raise, narrow grip: 5 reps
C. Barbell Front Raise, normal grip: 5 reps
D. Barbell Front Raise, wide grip: 5 reps
Ab work, as prescribed by CF as bonus work. 5 rounds:
30s hollow hold
15s rest
30s plank
15s rest
Mobility yoga flow for about 10 minutes
Notes: Good day training and all around. Spend some time in Santa Crus mountains, will get some more walking in later, and spent time around the house with the fam.
Quarterfinals start this week. My tentative plan is to rest tomorrow, train Tuesday, rest Wednesday, then start the CF QFs on Thursday.
Good luck sir.
4/16/2024
7 am, Crossfit
Gymnastics practice:
Toes-2-bar, 7 min EMOM
5 t2b each minute, focusing on form
WOD. 10 min AMRAP
20 calories row
10/10 hang KB snatches, 20kg KB
20 deficit push ups
Me = 3 rounds
Accessories A:
3 rounds
10 sumo double KB DL
10 KB crossack squats
30s weighted Sorenson hold
Accessories B (done later)
3 rounds
12 Barbell shrugs, 225 lbs
20 al DB gorilla rows, 22 kb KBs
10 ab wheel roll outs
10 banded face pulls
Prescribed mobility work (about 10 min)
Notes: Kept it dialed back just a bit. Trying to get back to feel strength in terms of eating/sleeping after being away last week. Also, don’t want to overdo it before the QFs.
Thanks, my friend. I’ll need it.
4/18/2024
CF QF’s, WOD1
16 min EMOM for total reps+caloares, alternating:
Min 1: Snatches, 135 lb barbell
Min 2: Max calories row
Min 3: Dual DB box step ups; 20" box, 50 lb DBs
Min 4: Rest
Total = 136 reps+calories
Notes: It was our anniversary, so we ate a nice Italian dinner (pasta, bread, pizza, albeit I controlled my portions) so doing this with a belly full of food was not the best option. A first world problem, I know: how can I push myself in my climate-controlled gym after dining at one of the finest Italian eateries around?
Did the workout at about 8:15 pm. My strategy was, I thought, clever: don’t even attempt a single snatch. Rest that minute to get extra calories on the rower and extra step ups. A 135 lb snatch is very heavy for me, and the few reps I might have got would have been negated by the impact it had on rower and step ups. Steps were the hardest. It’s a challenge on the grip and lower back.
4/19/2024
CF QFs, Workout #2
3 rounds:
50 wall ball shots, 10’ target, 20 lb MB
50 burpee box jump overs, 24” box
20 min cap
Me = 185 reps
Notes: This was a combination of being an absolutely brutal workout. Each wall ball rep must be below parallel, and hit the target or it’s no rep. Each burpee must have the chest and thighs full on the ground. The 24” box seems to get higher throughout. Plus, I did it at 8 pm after a full day of work. Keeping up a solid pace was just so hard. I would feel like I did hundreds of burpee box jump overs, and when I asked my count, I’d hear “17”. Okay. Only 33 more in this round.
Anyways, taking today off and getting in the next 2 workouts Sunday and Monday.
4/21/2024
CF QF workout #3
Get as far as possible in 15 minutes:
3 rounds:
10 handstand push ups
20 toes to bar
2 rounds:
10 strict handstand push ups
5 rope climbs
1 round
10 strict chest-to-wall push ups
10 ring muscle ups
Me = 94 reps!!
Notes: Heck ya! I couldn’t do kipping hand stand pushups this morning and got through 30 of them today! They’re kinda fun. I was able to get completely through the first round, and got 4 strict ones (legs must stay straight) for the next portion.
So, I’ve done HSPUs in the past. But for a competition, you must have your hands within 10” of the wall, and your head must come all the way down even with your hands. In a normal WOD, we modify and put a couple ab mats under your head, reducing range of motion by ~6” or so. Also, to get 30 done you really need to kip. It’s a cool feeling to match the leg kick with the lock out, so really happy to get to this point.
One more CF QF workout left.
4/22/2024
Last QF. (WOD4)
Clean and jerks, 10 min cap:
10 x 135 lbs
(rest 1 min)
10 x 185 lbs
(rest 1 min)
10 x 225 lbs
(rest 1 min)
max reps 245 lbs in remaining time
Me = Did 10 x 135 lbs in 2:03, but couldn’t jerk the 185 lb weight. Disappointing to finish a great CF Open / Quarterfinal, but man I just couldn’t get under that weight. I was able to power clean it, but just couldn’t get the drive to get it overhead.
I’ll be interested to see where I ended up overall in my age bracket. Results are due tonight at 5 PST, so the leaderboard will be up tomorrow morning. I’ll report back. It would be great to crack the top 1,000 worldwide, with a group that started at 12K+.
Well done on even getting through those 4 workouts. They all looked pretty tough to me.
Thanks for the support! Yes, they all were pretty tough but I had some breakthroughs along the way and gained some motivation. Couldn’t have asked for anything more than that.
4/24/2024
Back to a normal routine.
11:30 am, garage
Strength:
Front Squat: 5 x 5 x 165 lbs
OHP: 5 x 5 x 115 lbs
WOD. For time:
21 - 15 - 9 - 5
Calories on Airdyne
Thrusters, 75 lbs
Ring pull ups
Me = 11:11 (not killing myself but keeping a good clip)
Notes: Felt great to back to a normal training session rather than Quarterfinal workout.
4/24/2024
Bonus work:
16 min EMOM, alternating:
30 Russian twists
20 alternating v-ups
45s side plank (switch sides every other round)
Rest
100 push ups
Mobility
Notes: Nice day of training.
4/25/2024
5 min EMOM:
5 ring pull ups
10 deficit push ups
15 squats
One hour indoor soccer game
100 push ups
Ab work
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Russian twists
Sit ups
Boat hold
8 min mobility sequence, as prescribed
Notes: The main thing on my agenda today was a soccer game, which ended up being a lot of fun. I hadn’t played in a while, and had a good game. I thought 5 rounds of Cindy (and the bike ride to work) would serve as a good warmup, and I was right. The rest was just some non-taxing daily work.
4/26/2024
8 am, garage
Warm up:
25 calories Airdyne
3 rounds Cindy (each round = 5 pull ups, 10 push ups, 15 squats)
Strength
Snatch grip high pulls: 5 x 5 x115 lbs (done as a 5 min EMOM)
Barbell shrugs: 2 x 8 x 275 lbs
WOD. 30 min EMOM, alternating:
12 burpees
12 calories Airdyne
Notes: Great work out! I wanted to stop the WOD after a few rounds, but hit a groove and got the “burpee high”.
4/27/2024
9 am, garage
Strength, 5 rounds:
FSQ: 10 reps; 115 lbs
Ring pull ups: 10 reps
1-arm DB presses, standing: 10R/10L; 45 lb DB
Finisher: 5 rounds tabata push ups
(20s on; 10s off)
Afternoon bonus work:
with an empty barbell:
100 reps OHP
100 reps barbell curls
(done in 3 sets for each of 35, 33, 32)
Notes: Another great day of training! Feeling great after the CF QFs. In a way, it was a bit of a rest because the workouts, though tough, were short and sweet and I wasn’t doing any extra work so I was as fresh as possible for them. Seems to have carried over, as I’ve been feeling fresh and spry in my sessions lately.
4/28/2024
Morning:
1.5 hour mountain bike ride
Afternoon:
4 rounds:
10 banded face pulls
20 barbell wrist curls, 95 lbs
25 sit ups
Mobility
Notes: My first MTB ride of the season, and it was a doozie. Went with a neighbor, and we climbed, climbed, and climbed some more up to the top of a nearby mountain. Sweeping views of the South Bay/Silicon Valley. Really steep at points, and even had to get off and push at times because my tires were losing traction.
I’m going to hit a CF workout tomorrow (bench, cleans, and front squats), so took it easy on the bonus work and just did some easy abs, pulls, and grip/forearm work.
4/29/2024
7 am, Crossfit
30 min EMOM, alternating:
1 power clean + 3 paused front squats; 125 lbs
13 calories assault bike
5 bench press; 185 lbs
13 calories row
rest
Accessories, 5 rounds:
20 deficit push ups
Farmer’s carry; 50y; pair of 22kg KBs
10 alternating gorilla rows; 22kg KBs
10 min mobility sequence
Notes: Great workout for a Monday. EMOMs are always more mellow, due to the nature of the workout dictating the pace (as compared to an AMRAP). Just enough accessory work and mobility work in the evening to round out the day.
Taking tomorrow off, and will get back at it on Wednesday.
5/01/2024
7 am, Crossfit:
Time = 15:39
I used a 95 lb barbell
Notes: Figured I’d just paste this to save me the time. Solid effort but still not going pedal-to-the-metal as I recover after the QF’s. Didn’t sleep great so was also dragging a bit, to the point of considering not going, but glad I did.
Mobility and accessories to follow.
5/02/2024
7 am, Crossfit gym
Part 1:
Started at 205 lbs and worked up to a 305 lb triple. Moved well. I don’t do this movement very often, so a nice change up from a typical DL.
WOD:
Time = 9:22
(I used a 95 lb barbell, which was the Rx).
Notes: Felt good today, and pushed the WOD. Best time of the day so far after the morning classes. I was actually surprised with the low Rx weight, but I know this was by design as we were meant to whip through the barbell movements relatively quickly.
Didn’t get around to accessory work yesterday, so I’ll make up for that today and get a short lunch time session and evening session.