6/22/2024
9 am, garage
Back squat 5’s PRO: 115, 135, 155, 205, 235, 255 lbs
WOD/Supplemental/Accessories:
5 rounds, go every 90s:
a) 10 Back Squat, 155 lbs
b) 15 ring push ups + 15 band pull aparts
c) 20 alternating gorilla rows + farmer’s walk; 22 kb KBs
d) 1 min Airdyne, reasonable effort
Notes: Did this with a couple of friends. I could feel my shoulder impingement just a hair, but hopefully didn’t aggravate it much. Good amount of work for a Saturday morning.
6/23/2024
8 am
LISS: 5.25 mile run
Pace = 9:32
Notes: Also did mobility work and shoulder rehab. Will get in some ab work and accessories later. Taking tomorrow off.
Run felt good. Didn’t push it all and just let my natural pace happen. That can be mentally tough to not “go faster”, but I have to remind myself the purpose of recovery-type run.
6/25/2024
7 am, garage
Warm up:
0.5 mile walk, into 3 rounds of:
1 min Airdyne
5 prying goblet squats
5 bridges with holds
Banded mobility work for shoulder
Strength:
Front Squat: 5 x 5 x 165lbs
OHP: 5 x 5 x 115 lbs
WOD. 3 rounds for time:
20 ring rows
30 sit ups
40 calories Airdyne
Me = 14:50
Notes: My shoulder felt fine after warming up. I actually think it’s more the quick, repetitive, herky-jerky movements that cause it trouble, so I’m not doing an thrusters, KB swings, or other movements that use the shoulder for the WOD.
Accessories and mobility to follow after work.
6/25/2024
Evening accessories:
16 min EMOM, alternating:
A) 12 ring push ups
B) 12 barbell reverse curls
C) 12 floor seated barbell OHP
C) 12 alternating gorilla KB rows, 22 kg KBs
Mobility:
Child’s pose
Lizard stretch
Kneeling hamstring stretch
90/90 stretch
Banded shoulder mobility work
6/26/2024
7 am, Crossfit
Gymnastics practice:
Toes-2-rings progression technique
WOD. 5 rounds.
3 min AMRAP, 2 min rest:
24 KB swings, 24 kg KB
18 GHD sit ups
max box jump overs in remaining time; 24" box
Me = 91 box jump overs total
Notes: We’re on a conditioning-focused block in CF. Relatively mild workout as far as they go in CF.
6/26/2024
Evening accessories and mobility
3 rounds for quality (light weights):
8 Barbel Kang squats (good morning into a squat); 65 lbs
10 SLDL; 25 lb DBs
6/6 knee-over-toe split squats; 25 lb DBs
Mobility sequence:
Approximate 60s holds of:
R/L kneeling hamstring stretch
R/L tall dragon stretch
Forward fold
upward dog
Foam rolling
Notes: Salmon and beef jerky for dinner! Can’t beat that.
6/27/2024
7 am, Crossfit
30 min EMOM, alternating:
Min 1: 3R/3L KB snatches, 20 kg KB
Min 2: 14 calorie row
Min 3: KB get ups, light weight focusing on movement
Min 4: 5 shuttle runs, each run 25/25 ft
Min 5: 30s bear hold, 100 lb sack
Notes: Another pretty mild WOD. I had an after-work event and didn’t get in the accessories. I’ll do some mobility work while relaxing at home and call it good.
6/28/2024
7:30 am
Strength (actually accessories from yesterday that I skipped)
5 rounds:
10 OHP; 85 lbs
10 ring rows, feet elevated
Track workout/conditioning:
Sprints
1 x 400y (time = 1:19)
2 x 200y (times = 0:36; 0:35)
4 x 100y
8 x 50y
Notes: It sure takes a lot of mental work to get myself to do a hard track workout. I can see why most gravitate to jogging when it comes to run-related activities. I was going to do 6 x 600m resets, but I just couldn’t muster the mindset for it. I came up with this one, which is must mentally easier to start and conquer. Something about the descending distances made it doable. Actually felt good once I got going.
I have plans from the early afternoon through the night (a concert up in SF), so this is likely it for me today other than biking to and from work, and more steps.
6/29/2024
9 am, garage
4 rounds:
10 OHP w/trap bar; 80 lbs
15 DB curls, 25 lb DBs
15 ab roll outs
15 calories Airdyne
Notes: Quick workout with a couple of buddies. Will get in some extra work and mobility later.
Surf and turf at it’s pinnacle! lol
7/01/2024
7 am, Crossfit
Front Squats done as a 10 min EMOM:
10 x 3 x 175 lbs
WOD. 4 rounds for time:
5 Front Squats, 115 lbs
5 Shoulder to overhead, 115 lbs
20 box jump overs, 24" box
(rest 1:30 between rounds. Do rounds 2 and 4 in the opposite order)
Time = 11:50
Notes: Fun workout to start the week! I’m heading out for vacation and family visits tomorrow, so this will be my last CF class in two weeks. I still like to train on vacation, but will play it by ear in terms of what I do.
07/01/2024
PM work: accessories and mobility
4 rounds for quality:
25 Kirkowski rows (the row/shrug hybrid thing); 155 lbs
20 band pull aparts
15 DB curls, 25 lb DBs
Mobility:
Couch stretch
Tall dragon stretch
Cat/cow
Child’s pose
Banded shoulder work
Notes: Hitting the road bright and early tomorrow, so no training. Actually, probably not much activity at all tomorrow.
7/03/2024
8 am or so. Free day pass at a gym near my folks’ house.
Strength. 5 rounds:
8 Romanian DL’s + 3 broad jumps
WOD. For time (but not timed):
4 rounds:
500m row
20 V-ups
10L/10R DB rows, 50 lb DB
Accessories, 3 rounds:
15 tricep press downs, with rope
15 curls, using the rope pulley
3 mile walk
Notes: Nothing to strenuous, but enough to be a real workout. That’s kinda my goal for this vacation. Because I’m not sure where I’ll be working out and what they’ll have, I’m making it up as a I go.
7/04 - 7/14
Vacation. Not logging workouts but getting something random in each day. Today jumped rope and did an easy DB circuit with my nephew. Lots of time in the ocean and lots of walking and activities.
I’ll start logging again on or around 7/14.
Enjoy your vacation.
7/13/2024
Garage, 4 pm. After a day of driving, felt like getting some movement in to.
6 rounds:
1 mile Airdyne
10 pull ups
20 push ups
30 squats
(not timed, but moved decently)
Thanks, my friend. I certainly did.
Notes: I got in some type of workout each day over the last couple of weeks while traveling/vacationing. Sometimes it was just a long walk before the start of the day, sometimes it was a pretty decent workout; sometimes it wasn’t a “real” workout but plenty of time in the ocean. Had a great time with the family and extended family.
7/14/2024
8:30 am
531 Building the Monolith, Day 1 (not gonna run the full program, but think this specific workout is just a great one to do)
Strength:
OHP. *: 5 reps of 65, 75, 85, 95 105, 115 lbs. Widowmaker: 20 reps x 95 lbs
Front Squat. 65, 95, 115, 135, 155, 5x531: (5 x 5 x 172.5 lbs)
S/S with 50 pull ups
Conditioning + Accessories.
5 rounds:
1 mile Airdyne
10 ring dips
10 pull ups
10 push ups
20 band pull aparts
Notes: Might as well just jump right back into my training. This was a tough one for me today, but was just what I needed.
Awesome!
7/15/2024
7 am, garage; Conditioning day
10 miles Airdyne
100 KB swings; 36 kg KB
100 sit ups
10 suitcase carries (50y; 5L/5R)
Time = ~48 minutes
Notes: Divided it up by doing 1 mile Airdyne, then chipping away at the totals of the other movements. Had planned on doing a sprint track workout, but I don’t want to come out of vacation being too aggressive. This was a great way to get movement in and conditioning work, and to help recover from yesterday’s workout.
7/16/2024
7 am, Crossfit gym
4 rounds, for total accumulated reps/rounds.
4 min per round / 2 min rest
6 handstand push ups
8 sumo deadlifts, 145 lbs
10 calories assault bike
Me: 9 rounds + 1 rep (217 total reps)
Notes: First CF class in about 2 weeks. Not a bad one to ease back into it.