I think this too when I do the tabata intervals, like its only 20 seconds it cant be that bad. By number 5 I literally hate my life.
6/06/2024
7:30 am, garage
Good old 531 day:
Main strength work:
OHP, 5’s PRO: 65, 70, 85, 95, 115, 135 lbs
BBB supplemental work
OHP: 10 x 5 x 100 lbs
Superset with (alternating): 5x10 pull ups; 5x10 double KB cleans (22 kg KBs)
Notes: First time doing barbell pressing in about 10 days. No pain, which was great. Decided on the double KB cleans rather than a squat/SLDL because of the workouts earlier this week. Worked out well, and I never do them.
4 Likes
6/08/2024
9 am
Strength.
4 rounds, go every 2 min:
4 OHP + 4 Push press; 115 lbs
WOD. For time.
8 rounds:
4 Devil’s presses, 40 lb DBs
7 chest-to-bar pull ups
Then:
40 lateral burpees over DB
Time = 13:38
Accessories
2 rounds:
6 pike push ups, slow TEMPO
16 alternating gorilla rows, 24 kg KBs
20 face pulls
Mobility
Notes: Long busy day, so cut the accessory work in half to get in the mobility work. Did this at the CF gym, but on my own because the prescribed WOD was 75 hang power snatches for time, and I’d like to have the use of my arms this week.
3 Likes
6/09/2024
5.23 mile run at 8:58 min/mile pace.
Notes: Shooting for a 9:00 min/mile pace and came pretty darn close. This is my main workout of the day, but I’ll get in some mobility and ab work later.
2 Likes
That just means that you’re doing it right! lol
1 Like
It usually means I need to do it more often. Pretty sure I read somewhere that doing more of the things you hate makes you better. What idiot wrote that. 
2 Likes
Sounds like something someone on these boards would write. 
A deceptively really hard Tabata is regular push ups. It sounded too easy when I first did it, but by the 3rd round I was ready to quit.
1 Like
6/10/2024
7 am, Crossfit
Strength. Back Squats, go every 2:30:
1 x 10 x 185 lbs
1x 8 x 205 lbs
1 x 6 x 225 lbs
1 x 4 x 245 lbs
WOD, for max reps:
3 sets of 3:00 each, 1:30 rest between. Pick up where you left off:
10 American KB swings, 20 kg KB
10 Alternating Goblet lunges, 60 lb DB
10 toes-2-bar
Me = 6 rounds + 40 reps
Extra core work. 12 min EMOM (50s on/10s transition), alternating:
Lying leg raises
Dolphin kicks
Russian twists
Plank hold
Notes: Monday’s tend to be pretty mild, and this one was too. I’m not complaining. The WOD was enough to get my HR up and work up a sweat, but it was very doable. Did some mobility work after class, and will maybe get in some extra work later today.
4 Likes
06/12/2024
7 am CF class
WOD: GI Jane
100 burpee pull ups for time (bar 6" above outreached fingertips)
Me = 11:51
Easy mobility work and conditioning to finish class
Notes: Did the WOD as an EMOM, with 8 burpee pull ups/minute except for the first two rounds and last two rounds being 9 per minute. Good pace that wasn’t too bad to keep up with. Gave me 10-15 seconds of rest each minute. The best time of the day was 11:28 and I could have beat that had I really pushed it, but thought better of it and just got in a good workout.
I should really get in some extra accessory work today. I’ve been tired from work and social events lately and just been doing the CF class (which, honestly, is fine. But I’d like to get back in the habit of a bit of bonus work each day).
2 Likes
That’s moving well mate. Nice
1 Like
6/13/2024
Strength/Prep. 6 min EMOM
2 OHP (105 lbs) + 10 face pulls
WOD. 18 min AMRAP:
500m row
120 single unders jump rope
30 alternating DB clean and press; 40 lb DB (DB must touch floor each rep)
Me = 3 rounds +440m
Ab finisher:
10 min EMOM, alternating:
crunches
in-and-out leg flutters
rest
reverse crunches
leg kicks
rest
100 push ups
Mobility
Notes: Finally slept well last night. As you can tell, today’s workout was more conditioning-based. Felt good and kept a nice pace.
Shoulder is still a bit impinged on my left side. Only certain movements bother it. For example, bench press is much more problematic than OHP or dips. The snatch pulling movements into the overhead is particularly bothersome, but the clean and presses were fine. Balancing letting it heal with keeping up my workouts and spurring it to heal with movement and band work.
5 Likes
6/14/2024
7 am, garage
Strength; Dead lifts (deload weights). Go every 2:30:
1x15x135 lbs
1x12x155 lbs
1x8x205 lbs
3x6x225 lbs
WOD. 5 rounds for time:
20 hand release push ups
20 thrusters, barbell
Time = 14:17
Notes: Replicated today’s CF workout in my garage. We’re on a deload in terms of barbell weights this week, so DL’s were light. I didn’t push the WOD like I would in class, but kept a good clip nonetheless.
3 Likes
6/15/2024
Just some random activity today:
~10 miles of biking
2 mile trail hike
100 sit ups
50 face pulls
Mobility, rest
Notes: Needed this type of day. I’ll get in a garage workout in the morning.
3 Likes
6/16/2024
7:30 am, garage
Warm up, 3 rounds
1 min Airdyne
5 prying goblet squats
10 face pulls
10 sit ups
WOD (Deload-style):
Buy in: 2 miles Airdyne
5 rounds:
10 Back Squats, 135 lbs
10R/10L alternating gorilla rows, 22 kg KBs
10 face pulls
10 Back Squats, 135 lbs
10 ab wheels
10 DB curls
Cash out: 1 mile Airdyne
(Didn’t time)
Notes: A couple of things:
- We’re on a bit of a deload this week in CF. I do feel like I needed it, so kept in that spirit here. Basically, not going balls-to-the-wall in pace and keeping the barbell work lighter.
- My shoulder impingement is limiting me. I’m starting to be more diligent in choosing movements that don’t aggravate it. I had planned for ring dips, but I’m feeling just enough in my shoulder that I swapped them out for ab wheels. So, I’ll keep the upper pushing volume to a minimum for a little while.
Happy Father’s Day to everyone!
4 Likes
6/18/2024
8 am, garage
Strength.
Barbell rows
5x5x165 lbs
S/S with 10 pull aparts
WOD. 16 min AMRAP:
20 calories Airdyne
10 ring rows
20 sit ups
10 jump squats
Me = 5 rounds + 12 reps/calories
Prescribed mobility sequence:
Prayer stretch
Pigeon stretch R/L
Seated chest stretch
Lat stretch R/L
Notes: Working around my left shoulder, and otherwise trying to keep in the spirit of today’s CF class (had I gone). Felt good after I got going. Sleep hasn’t been great and I’m not sure why. Winding down from the academic year perhaps, but I’m just not sleeping as easily and deeply as usual.
4 Likes
6/18/2024
Bonus work, end of the day:
8 rounds. 30s on / 15s off, alternating:
Max reps barbell curls
Gorilla rows, 22 kg KBs
Not much to see here, but did get to the optional accessories for the first time in a while.
3 Likes
6/19/2024
7:30 am
Banded rotator cuff work
WOD.
8 x 400m resets, each for time. Go every 4 min.
My times:
1:23
1:19
1:24
1:21
1:23
1:26
1:26
1:27
Notes: This was hard. I tried my best to talk myself out of a track workout like this, but ultimately couldn’t find a valid excuse. My goal was to be sure to beat 1:30 for each lap, which I did. By the end I was struggling to beat that clip, but I did.
With my shoulder healing, I’m going to force myself into this type of workout more often. Thinking of the Tactical Barbell Black approach: 2x a week at the track (like this), and one day of a LISS run.
4 Likes
6/19/2024
PM Bonus work:
100 Karwoski rows (as explained by Wendler); 135 lbs
50 ab roll outs
50 reverse wrist barbell curls; 135 lbs
Prescribed mobility sequence
3 Likes
6/20/2024
7 am, Crossfit gym
WOD, for time:
15 goblet squats, 50 lb DB
15 GHD sit ups
15 KB hammer curls, 18 lbs
12 goblet squats, 50 lb DB
12 GHD sit ups
12 KB hammer curls, 18 lbs
9 goblet squats, 50 lb DB
9 GHD sit ups
9 KB hammer curls, 18 lbs
- 3 min rest -
9 goblet squats, 50 lb DB
9 GHD sit ups
9 KB hammer curls, 18 lbs
12 goblet squats, 50 lb DB
12 GHD sit ups
12 KB hammer curls, 18 lbs
15 goblet squats, 50 lb DB
15 GHD sit ups
15 KB hammer curls, 18 lbs
Me = 15:28
Pump finisher:
30s on / 15 off. 4 rounds:
Max reps banded pull aparts
Max reps banded tricep press downs
Notes: Highly modified WOD, but wanted to get the work in without challenging my shoulder. Seemed to fit the bill.
3 Likes
6/21/2024
8 am, track
Sprints:
1x100y
2x80y
3x60y
4x40y
3x60y
2x80y
1x100y
Mobility work
Later on…
3 rounds of:
10 Seated face pulls
10 straight-arm press downs
10 pulley standing chest presses (light)
Notes: Track workouts are mentally tough. I forgot just how tough they are to push through. Still, I’ve been talking myself out of them for too long and need a block that includes them.
4 Likes