5/02/2024
Bonus work; accessories and mobility
Lunchtime.
12 min EMOM, alternating:
Min 1: 30s plank push ups
Min 2: 30 Russian twists
Min 3: 20s side plank hold R / 20s side plank hold L
Min 4: 20 alternating v-ups
5 pm.
3 rounds:
10 alternating single leg good mornings
15 banded face pulls
50y single KB Farmer’s carry R; 28 kg KB
50y single KB Farmer’s carry L; 28 kg KB
15 deficit push ups
10 min mobility sequence, as prescribed
5/03/2024
7:30 am, garage
Did today’s WOD:
Time = 24:50
Notes: I did not partition it, which makes it much harder. The 100 pull ups took 10 minutes, and the rest was easy from there. Consistent with my recent approach, I gave it a solid effort was did not go all out. Divided the pull ups into sets of 5 for the first 80, then finished with 5 sets of 4 to get to the total. Did the push ups as 5 sets of 20. Did the sit ups at 45 - 30 - 25. Did the squats as 4 sets of 25 with only a short break to change spots in the garage for variety.
Accessories coming later, and a yoga mobility flow.
5/03/2024
Finishing up accessory/mobility work:
4 rounds, for quality:
30s chair pose
20 alternating knee-to-elbow in plank
12 reverse barbell curls, 55 lbs
12 slow bench tops, paused at lock out
12 min yoga flow for mobility
5/04/2024
9:30 am, garage
Strength A: Bench Press
4 x 6 x 205 lbs
Superset each set w/ 10 banded pull aparts and 6 ring pull ups
Strength B: Zercher Squats
4 x 6 x 155 lbs
Superset each set w/ 12 banded face pulls
WOD:
100 barbell OHP, empty barbell
100 sit ups
100 inverted feet-elevated ring rows
100 air squats
(divided up in as 2x50 for each)
Time = didn’t time it. Moved briskly, though.
Notes: Haven’t done zercher squats in literally years. Really undershot the weight, but stuck with it anyway knowing I had the WOD to do and knowing I hadn’t done them in a while. Bench felt good today.
Afternoon party coming up. I made my special Peanut Butter Honey Protein Balls. The name contains all the ingredients. A few years ago at Costco they had some protein bars from some company I hadn’t heard of, with the only ingredients being whey protein, peanut butter, and honey. If you know me, one of my main eating philosophies is to keep things simple and minimally processed. I loved them. Making them at home is easy: I put in 5 scoops of vanilla whey (I used Sprouts brand, which doesn’t have any fake flavors or sweeteners), raw honey, and natural peanut butter (the kind from Costco that you can just pour out of the jar. Don’t use Skippy or the kind with oils that make it thick and creamy. It completely changes the taste and mouth feel). I add some PB to the whey powder, then some honey, and stir, and keep adding PB/Honey/stir until if forms a clumpy dough. I also add tiny amounts of water to help, Then I roll them into balls. Really delicious, actually.
5/05/2024
8:30 am, garage
Easy conditioning day
30 min EMOM, alternating:
12 calories Airdyne
15 KB swings; 36 kg KB
(totaling 180 calories on bike; 225 swings)
Notes: Went back and forth on rather to do this or go for a run. Ultimately chose this for the ease of getting it done right then at home rather than waiting for my wife to get home and take the car to my favorite running trail.
Felt the need for an easier, non-strength training day. The plans for the rest of the day are plenty of walking, some mobility work, and enjoying the nice day. I’m taking tomorrow off, and will get back at it on Tuesday.
5/07/2024
7 am, Crossfit gym
Strength. 8 min EMOM
5 reps OHP; 105 lbs
WOD. 12 min EMOM, alternating:
Min 1: 10 toes-2-bar + max reps burpee box jump overs (24" box) in remaining time
Min 2: Rest
Notes: Good one! Wasn’t sure if the OHP press weight was too ambitious given the short rest periods, but it was fine. Burpee box jump overs numbers were: 10, 10, 9, 9, 8 , 9. The middle rounds were tough, but overall I felt pretty spry.
Accessory work and mobility coming up later.
5/07/2024
Bonus Accessories:
3 rounds:
15 face pulls
20sR/20sL side plank holds
10 DB bench press; 60 lb DBs
Mobility sequence
5/08/2024
7:30 am, garage
Strength. 5 rounds, go every 2 min:
5 clean high pulls (from floor); 160 lbs + 50y farmer’s walk; 22 kg KBs
WOD. 5 rounds for time:
5 front squats; 135 lbs
10 ring rows
15 ring dips
20 sit ups
25 calories Airdyne
Time = 20:35
Notes: Good stuff! Made up the workout this morning after checking the prescribed WOD had I gone to CF class for inspiration. (Mine was better).
5/09/2024
Last night (5/08/2024)
Boxing class, 1h
Noon:
Soccer, 1 h
5 pm, accessories:
3 rounds:
20s overhead hold, 100 lbs
30s/30s banded pallof hold
100ft/100ft chaos suitcase carry (single KB with a thick band looped through handle. Used a 28 kg KB)
Prescribed mobility work (most static holds)
Notes: I am sore from yesterday and today. Between boxing (first time in years), soccer, plus my normal workouts I really need a massage.
5/10/2024
Noon, CrossFit class
3 rounds for time:
200m run
10 pull ups
20 push ups
30 squats
400m run
30 squats
20 push ups
10 pull ups
200m run
Rest 2 min between rounds.
Me = 25:28 (best time of the day by over 3 min!)
Notes: This one was essentially right up my alley. Run, do calisthenics, run some more. Accessories and mobility to follow.
5/11/2024
9 am, Crossfit
Warm up:
1000 meter row and burpees
WOD. 20 min EMOM, alternating:
Min 1: 3 power cleans + 6 shoulder to overheads + 9 deadlifts (135 lbs for rounds 1-10; 115 lbs for rounds 11 - 20)
Min 2: rest
Accessories A:
3 rounds:
10R/10L lawnmower rows; 60 lb DB
10 zottoman curls, 25 lb DBs
10 bridge pullovers; 60 lb DB
Accessories B:
100 Z presses; empty barbell
100 weighed bridges; 10 kg
(partitioned up in sets of 4x15 and 4x10)
Notes: Saw this workout posted, and decided to come to class rather than a garage workout. Good choice. The WOD was killer. The 135 lbs was getting too heavy as the fatigue built up, so adjusted down. The 115 was still plenty heavy by the end rounds.
Since I was there, decided to finish accessories I skipped yesterday plus the prescribed ones for today. Thinking about taking tomorrow off and getting back at on Monday.
5/13/2024
7 am, Crossfit
8 min EMOM primer, alternating:
Min 1: 2 ring muscle ups
Min 2: 1 pause snatch high pull + 1 hang squat snatch, 95 lbs
WOD
20 min EMOM, alternating:
Min 1: 3 hang power snatches + 3 overhead squats; 95 lbs
Min 2: 8 strict pull ups + 8 ring dips
Min 3: 15 calories assault bike
Min 4: rest
Notes: Nice way to start a Monday. Took a while to warm up this morning, but felt good once I did.
Mobility and accessories to follow later on.
5/13/2024
Mobility and accessories
Parcelled into 4 rounds:
120 Russian twists
100 push ups
36 face pulls
1 min L-sit
3 sets of strict, max effort inverted ring rows, feet elevated
12 minutes of mobility
Notes: My neck is a bit tweaky from the early morning ring muscle ups.
5/14/2024
7 am, Crossfit
Strength. 5 rounds, go every 3 min:
4 Back squats; 245 lbs + 2 high stick jump-overs (30")
WOD. 8 min AMRAP
1* Wall walk
5 wall-facing handstand push ups
10 box jumps, 30" box
*add one additional wall walk each round
Me: 4 rounds + 5 reps
Notes: Glad to see I can still jump up on to a 30" box. I enjoy these short-but-intense WODs.
Accessories and mobility to follow.
5/14/2024
Finishing up accessories and mobility
3 rounds:
10 DB bench press; 70 lb DBs
10 straight arm lat pull downs; set weight
Mobility sequence
Notes: Went to a concert after this, so taking today (5/15) off after a late night. Walking and mobility instead of training. Will get back at it Thursday.
5/16/2024
7 am, Crossfit
Strength.
Deadlifts:
275 x 6
275 x 6
295 x 4
305 x 4
355 x 4
WOD (a sprint for time):
30 calories assault bike
15 burpees
180 jump rope single unders
15 burpees
30 calories assault bike
Time = 7:47
Notes: Accessories and mobility to follow later today.
5/17/2024
6 am, CrossFit
Strength:
5 rounds, go every 2 min:
2 hang squat cleans + 1 split jerk; 125 lbs
WOD. 5 rounds; start every 2 min:
6, 7, 8, 9, 10 thrusters; 95 lbs
14 calories assault bike
Max strict pull ups in remaining time
(No rest between rounds; 10 minute workouts)
Me = 17 pull ups
Notes: Got up early today because of my schedule. The 6 am class is packed! The 7 am class has about 1/3 the amount of people. But saw the WOD and wanted to do it.
The WOD was really tough. I had assumed there was some break between rounds. It was a bit too ambitious and I only got to the pull ups the first two rounds. And, I had a higher number of pull ups than anyone else, so it’s not like I was dogging it.
Busy day coming up. I’ll squeeze in the accessories and mobility work at some point.
5/17/2024
Accessories and mobility work:
3 rounds:
20 banded face pulls
8 seated DB shoulder presses; 45 lb DBs
16 alternating gorilla rows, 22 kg KBs
100 push ups
Mobility sequence
5/18/2024
9 am, Crossfit gym
10 round Partner WOD:
15 bench press; 135 lbs
10 dual DB box step-ups; 20" box, 50 lb DBs
5 Devils press; 50 lb DBs
Time = 20:10
We rotated through: I’d do BP while he rested, he’d do box steps while I rested, etc… So we each did 5 rounds of the above
1.5 mile run immediately after
Mobiilty
Notes: Great partner WOD! We shifted to this rather than working out in my garage, knowing we’d push harder and do movements we wouldn’t do at home. No way in hell I’m doing Devils presses unless someone is making me. And I really can’t replicate the box step ups.
Our CF gym started up a “Runner’s Club” that meets up 10 am on Saturdays. I was gently coerced to join in. It was a good call, as the run was a great recovery after the WOD. Hit up the nearby local coffee spot after with a friend, so all in in all had a great morning.
5/20/2024
7 am, CrossFit
Strength. 5 rounds, go every 3 min:
3 Back Squat; 245 lbs + 3/3 jumping Bulgarian split squats immediately after
WOD. 4 rounds for time:
10 hand stand push ups
25 air squats
50 ft walking lunges; 50 lb DBs
Time = 9:25
Notes: Got new CF shoes today: TYR’s CXT-1 trainers. Felt good on the squats; still being broken in on the more dynamic movements.
PR Day: 10 unbroken handstand push ups (and for 4 consecutive rounds!)
Mobility and accessories to follow.