5/20/2024
Evening accessories and mobility
3 rounds using an empty barbell:
5 Seated muscle snatches
5 BNP, snatch grip
5 BNP, clean grip
5 seated presses
5 standing presses
5 push presses
3 rounds:
12 ab roll outs
12 DB lat raises, 15 lb DBs
10 pull aparts
Mobility, each hold 1 min:
Child’s pose
Pigeon stretch, L/R
Seated chest stretch
Lat stretch, L/R
Downward dog
5/21/2024
7 am, Crossfit gym
OLY work.
6 sets, go every 2 min:
3 hang squat cleans; 135 lbs
WOD. 15 min EMOM, alternating:
Min 1: Row calories
Min 2: Reps power cleans, 95 lbs
Min 3: Reps GHD sit ups
Min 4: Bike calories
Min 4: Rest
Total = 216 reps/calories
Notes: Cleans are feeling pretty good these days. The WOD was not too bad, either. Increased the reps/calories each round, so felt good finishing strong.
Accessories and mobility work to follow.
5/21/2024
Evening accessories and mobility
4 rounds:
30s/30s banded Palof holds
12 KB swings; 28 kg KB
8/8 Crossack squats, light KB
12 barbell goodmornings, 95 lbs
100 push ups
Mobility, 8 min of static holds
5/22/2024
7 am, Crossft
Skill work:
Bar muscle ups. Banged out a few reps.
WOD. 4 sets for reps:
4:00 AMRAP; 2:00 rest
400m Run
AMRAP in remaining time*
3 - 5 - 7 - 9 - 11 - 13…
Box jump overs, 24"
Burpee pull ups
*Pick-up where you left off
Me= finished the round of 13’s
Notes: Not too bad at all. The Murph is coming up this weekend so it’s been a more mellow week. I’m not complaining!
Accessories and mobility to follow.
5/22/2024
Accessories
10 min EMOM, alternating:
4 ring dips; w/ 3 sec eccentric and 2 sec pause at top and bottom
4 pull ups; w/ 3 sec eccentric and 2 sec pause at top and bottom
6 min Tabata (20s on/10s off), alternating:
Banded tricep pushdowns for max reps
Banded hammer curls for max reps
Abbreviated mobility work
Notes: Time crunch this evening, so cranked this out at lunch. Yes, wearing khakis, a polo shirt, and dress shoes.
5/23/2024
11 am, garage
Strength:
Muscle snatches; 5 x 5; 65 lbs
Behind the neck presses; 5 x 5; worked up to 105 lbs
OHP; 3 x 5; worked up to 125 lbs
3 rounds. 5 reps each; 15 lb DBs:
Top half front raises
Lat raises
Y-raises
Side-to-front lat raises
Conditioning:
1 hour of indoor soccer
Notes: Went to a concert last night, and, although it wasn’t a late one, I’m still dragging a bit today. Didn’t push anything too hard today; just getting in some work. Tomorrow is an off day, then I’ll hit the Murph hard on Saturday.
5/25/2024
Murph, 8 am.
Wearing a 20# vest:
1.06 miles (the route mapped out for us)
100 pull ups
200 push ups
300 squats
1.06 miles
Time = 38:58
Notes: Did the strength work as an EMOM of 5-10-15. Had to take an extra 30s break after 14 rounds, otherwise could get through each round in ~50s leaving a bit of a rest before getting back on the pull up bar. The first run was done in about 8:30, the second in just over 10 min. Top time in my gym.
Easy bonus work later in the afternoon:
Shoulder work (seated DB presses, high pulls, face pulls)
Arm work (barbell wrist curls, DB wrist twits, DB curls)
Prescribed mobility work
Great Job!! That’s an impressive time!
5/26/2024
10:30 am
Strength/Conditioning
20 min EMOM, alternating:
Min 1: Deadlifts. 5 - 5 - 4 - 3 - 3 (275 - 275 - 305 - 325 - 325 lbs)
Min 2: 13 calories row
Min 3: Overhead press. 5 - 5 - 4 - 3 - 3 (105 - 105 - 115 - 125 - 125 lbs)
Min 4: Rest
WOD. 6 min AMRAP using a 24 kg KB:
12 American KB swings
6/6 one are KB shoulder to overheads
Me = 5 rounds (was a few reps short at the time, but finished the round to have even reps on each arm)
Notes: This was Friday’s workout, and that was my off day so was looking to get it in. I like the set up for the main strength work. The WOD was actually pretty tough. Those 6 minutes couldn’t pass quickly enough!
I’m a bit sore from yesterday’s Murph. Mostly my lats but I can also feel it a little bit in my knees, presumably from running on concrete with a weight vest (not something I’d like to make a habit of). Still felt strong for today’s workout, but didn’t get overly ambitious. I forgot to bring my belt to the CF gym, so kept the weights a bit lighter than I had planned in my head.
6/28/2024
7 am, Crossfit.
WOD, for reps. 5 rounds.
3:00 on/1:00 off*
8, 10, 12, 14, 16, 18, 20…
Calories assault bike
Deadlifts, 85 lbs
Ab mat sit ups
*continue where you left off
Me = 7 rounds (total = 98 of each)
Notes: Awesome workout! I recommend trying this set up. Going hard is easier when you know a 1 min rest is always on the horizon.
6/28/2024
Accessories and mobility
3 rounds:
6 DB lateral raises
6 DB Y-raises
6 DB lat-to-front raises
45s sorenson hold
15 banded KB swings
Mobility work
6/29/2024
7 am, CF
5 rounds, go every 2 min:
2 hang power snatches + 1 squat snatch; 95 lbs
WOD. 7 rounds for time:
7 Hang power snatches
9 Push presses
50 single unders
using 75 lb barbell
Time = 10:32
Bonus work:
100 push ups
60 ring rows
Notes: Felt pretty good on the snatches. The WOD was tough in a good way; just moving at a good clip. Good call on the weight - toyed with the idea of going with 95 lbs - but the coach was against it. “It’s supposed to be fast, hard, and quick. Don’t make it a slow grind”. Glad I listened.
5/30/2024
Played our annual soccer game with our women’s soccer team. Always a lot of fun. We mix up the teams so it’s half faculty/staff players and half soccer team players. It’s obviously for fun and injury prevention takes priority, but it ends up being pretty intense playing on a full sized soccer field against/with a top 10 team in the nation.
I did score one of our teams goals (we lost 4 - 2) and had a lot a good shots that their goalie saved. We played two 30 min halves.
Yoga flow in the evening. I had planned extra work, but was truthfully pretty wiped out from playing coupled with the day’s heat (got to 90!).
Day off 5/31. Suddenly battling some shoulder impingement for no apparent reason, but hope that doesn’t last long.
6/01/2024
9 am, CrossFit
20 min EMOM, alternating:
Min 1: Assault bike calories
Min 2: KB swings, 24 kg
Min 3: Box jump overs, 24”
Min 4: Rest
Total = 324 reps/calories.
Extra work. 3 rounds:
10 GHD sit ups
10 GHD back raises
10 hammer curls
10 slow deficit push ups
Notes: I have shoulder impingement out of the blue. I think it was the high rep snatches earlier this week, which must of made it susceptible to becoming impinged. Was much worse yesterday than today, which is a good sign. Doing plenty of banded work on the shoulder/rotator cuff to address it.
6/02/2024
9:30 am
5.25 mile run. 9:56 min/mile pace
Notes: I had planned to do a Spartan Race today, but my shoulder impingement flared up over the last few days. Did this instead. Wanted to keep at a comfortable, recovery-style pace.
Before the run did 4 sets of sit ups and farmer’s carries.
I hope it starts feeling better soon!
6/03/2024
7 am, Crossfit class
Strength
Deadlifts + 3 max vertical jumps
3 - 3 - 2 - 2
275 - 295 - 325 - 345 lbs
WOD. 2:00 AMRAPs for max bike calories, 4 rounds. 1:00 rest between rounds.
12 - 9 - 7 - 5 Deadlifts, 225 lbs (do 12 the first round, 9 the second…)
75 jump rope single unders
max calories assault bike in remaining time
Me = 58 calories
Notes: My shoulder was really bugging me last night, but this workout didn’t involve any pressing that would aggravate it. DL weight moved really easy today. I was going to go heavier on the WOD, but the coach told me to stay at 225 lbs and I’d get more of the intended stimulus, rather than taking too long on the deads. Probably a good call but the 225 felt pretty light.
6/04/2024
7:30 am, garage
40 min EMOM (10 rounds), alternating:
15 calories Airdyne
25 sit ups
15 ring dips
15 banded face pulls
Totals:
150 calories Airdyne
250 sit ups
150 ring dips
150 face pulls
Notes: Still working around shoulder impingement, and this seemed to fit the bill. No pain at all doing the dips or other movements. Definitely a “chipper”, or strength endurance workout. Fatigue started in at around round 7/8, but still very doable. I’ll get in mobility and try some rows tonight to see how the shoulder feels.
Yuk. Nice work mate.
6/06/2024
7 am, Crossfit
Strength; Back squats
4 - 4 - 4 - 4, every 2:30
each set followed by 3 depth jumps (24" inch step off into a 24" box jump)
225 - 245 - 255 - 265 lbs
WOD. 20 min AMRP:
400m run
30 wall balls; 20 lb med ball, 10’ target
20 V-ups
Me = 4 rounds +another 400m run
Notes: The weights moved well today. Shoulder felt good, too, which I hope is a trend and not a blip. It’ll be hot around here today, so glad to get this done in the relative coolness of the morning.
Assault bikes suck, that’s for sure. But dividing it into 10 rounds sure makes it suck a bit less.