8/31/2024
60 min weight vest walk, 10 squats every 3 min.
Notes: Had planned to do a MTB ride, but went out to the garage to find a flat tire. It’s a tubeless set up, and I just had taken it to the local shop but apparently they didn’t seal it properly. After some thought, opted for this as my day’s activity.
9/01/2024
9:30 am, garage
Strength day
A. Deadlifts: 5 x 5 x 275 lbs
S/S with 3 x 15 broad jumps + 5 x 20 band pull aparts
B. Front squats: 3 x 10 x 135 lbs
S/S with 3 x 12 banded face pulls
C. Circuit, 5 rounds:
0.5 mile Airdyne
20 KB swings; 36 kg KB
0.5 mile Airdyne
20 sit ups
(to get to my 100 swings & 100 sit ups)
D. Neck, traps, and forearm work
a) 3 x 15 neck flexion (15 lbs on forehead)
b) 3 x 15 KB towel curls
c) 100 KB shrugs, 22 kg
d) 100 reps neck harness, 35 lbs
Notes: While I’ve really moved into Crossfit-style workouts, there’s nothing like a 531-style strength workout. Okay, I added a circuit to get the sit ups and swings in, but didn’t race through it. I took a break between the C and D, which I’ve come to enjoy doing: saving the easier work for later in the day. This is what I’ve been doing with CF, where I’d do the WOD at 7 am and do the optional accessories at lunch or before dinner.
I picked up a new Weber grill and splurged on a griddle insert. We’re having friends over tonight for kimchi burgers with runny eggs and Japanese BBQ sauce. I’m usually not one to take food pics, but depending on how I do I may be inspired to do so.
9/05/2024
8 am, garage
Bench Press, 5’s PRO: 95, 115, 135, 170, 195, 215 lbs
S/S with 50 band pull aparts
DB incline BP, sets of 10: 35, 45, 60, 60, 60 lbs
S/S with 100 KB shrugs
Plate raises: 3 x 10 x 45 lbs
Rear Delts: 3 x 10 x 35 lb DBs
Banded face pulls: 3 x 10
Neck harness: 5 x 20 x 22 kg
Side bends: 5 x 10R/10L x 36 kg
Notes: Again, been busy and taking extra days off. I’m getting a bit worn down from work and life, so I don’t mind backing off a bit in the gym. I hope to get back into my standard routine now that traveling is over with.
9/06/2024
8 am, garage
A. Clean high pulls, touch and go from floor
5 x 5 x 185 lbs
B. Back squats, 5’ PRO
115, 155, 170, 195, 215, 245 lbs
C. SL Dead lifts, barbell
3 x 10 x 135 lbs
D. WOD, 2 min work, 1 min rest until 100 swings achieved
20 calories Airdyne
Max reps KB swings in remaining time; 28 kg KB
Me = finished in the 4th round
E. Neck and reverse curl supersets:
3 x 15 x 15 lbs neck flexion
3 x 10 x 55 lbs reverse barbell curls
F. Face pulls and shrugs supersets:
3 x 12 face pulls using pulley
3 x 15 landmine shrugs
Notes: Did E and F at lunch. This was based on Wendler’s Building a Bigger Yoke.
9/07/2024
9 am, CF gym
Partner workout, for time:
30 front squats, 135 lbs
1000m run
60 back squats, 135 lbs
1000m run
90 med ball cleans, 20 lb MB
Us = ~21:30
Notes: Nice way to start a weekend. Got in a good sweat but didn’t destroy myself. The partner aspect makes it more fun and leisurely. We did each of the squat/clean movements divided into 6 rounds, so I’d do 5 FSQ while he rested, and then switch. We’d run together.
I’ll get in some abs and forearms later.
9/08/2024
9 am, garage
5 miles Airdyne
50 pull ups
100 push ups
150 sit ups
Notes: Just an easy-paced workout today. I’ll be busy on a leisurely bike ride soon, and my body has just felt the need for more of these types of sessions lately.
8 am, garage
Warm up:
0.5 mile walk
1 mile Airdyne
Push ups
Scapular pull ups
Air squats
Band work.
A. OHP: 65, 65, 80, 95, 105, 120 lb (5 reps on all; 11 reps on 120 lbs)
S/S with 8 x 8 ring pull ups
B. Close grip bench press: 3 x 10 x 170 lbs
S/S with 3 x 25 band pull aparts
C1. Neck harness: 4 x 25 x 22 kg
C2: Barbell shrugs: 4 x 25 x 165 lbs
Notes: Feels a bit odd to so a punch-the-clock type of workout. That said, I think I need more of these. I love the all-out efforts of WODs, but I also find these can take too much out of me, especially if I’m busy with life.
This workout is the 531 Building a Bigger Yoke. This and Building the Monolith are two of my favorite of the 531 routines. I’ll try for some ab and wrist work at lunch.
I am always up for this
9/11/2024
7 am, Crossfit
Strength:
5 x 4 push jerks; 145 lbs
WOD, 4 rounds for time:
10 DB shoulder-to-overhead; 50 lbs DBs
5 Wall walks
100 ft Farmer’s carry; 70 lb DBs
Rest 1:30 between rounds
Me = 12:20
Notes: Fun workout. I had planned to get in some accessories at lunch or at the end of the day, but it was a long and busy work day and I had no time. Now, I have my feet up and I’m not going to get into the garage. I’ll do some mobility and go for a walk instead.
Definitely one of my favorites. I little less daunting than Building the Monolith and I get to use my cool neck harness.
9/12/2024
7 am, Crossfit
Strength: 4 rounds, go every 2:30
3 Strict Press + 5 Push Press; 125 lbs
WOD. 16 min EMOM:
Min 1: 20 strict push ups
MIn 2: 1/1 slow Turkish Get ups; 20 kg KB
Min 3: 1 min bear hug hold, 80 lb sandbag (heaviest one they had but it was too light to be challenging)
Min 4: rest
Surge during warm up; Mag-10 immediately after WOD.
Notes: This was a strange one. The posted workout was done incorrectly in that there were three different WODs listed. The coach just took a vote on which one to do and this one won. The one I believed we were supposed to do was more as AMRAP with a few 800m runs sprinkled in. Only me and one other wanted that one, and everyone else wanted the strength and easier EMOM. This was fine, but the strength work was so similar to yesterday (which were push jerks). I guess my shoulder can always use more work. I’ll try to get in some accessory work later today if I can squeeze in the time and find the motivation (busy day again at work).
9/13/2024
Noon, Crossfit class
WOD, 6 rounds for time (1:00 rest between round):
8 alternating DB snatches each from floor; 50 lb DB
10 stick jump-overs; 24" high
12 pull ups
Me = 13:45
4 rounds for quality:
12 inverted ring rows
12 DB curls; 30 lb DBs
15 face pulls, banded
Notes: Pretty easy WOD. I should have used the 70 lb DB in retrospect, but honestly enjoyed the more moderate training session. Moved at a decent clip but didn’t kill myself.
9/14/2024
8:30 am, garage
A. Deadlifts
5’s PRO: 155, 175, 205, 240, 275 lbs. Then 3 x 5 x 310 lbs
B. Back squat, SST
3 x 10 x 185 lbs
C1. 25 KB swings; 28 kg
C2. 25 sit ups
C3. 15 neck flexion, 15 lbs on head
Notes: This workout looks so easy on paper (it’s Building a Bigger Yoke), but by the time it’s done I’ve had plenty. Rather than doing a 531 progression on the DL’s (pushing the last set for a PR), I opted for 3 x 5 at that weight. Good call, I’d say.
Back squats felt good. I’m working on transitioning to high bar and keeping my chest up. These were not overly heavy, but still heavy enough to get the job done.
The rest of the day will be running errands, and I’m grilling burgers tonight. Hitting the farmer’s market for some berries and honey this morning first.
Still going with the Mag-10. I do like it, though I can’t tell if it’s just because it’s tasty and refreshing after a workout or if it’s truly helping me recover. Too soon to tell.
9/16/2024
7 am Crossfit
Strength:
Snatch grips deadlifts:
4 x 175 lbs
3 x 195 lbs
2 x 205 lbs
2 x 225 lbs
WOD, for time:
400m run
10 American KB swings; 24 kg KB
400m run
15 American KB swings; 24 kg KB
400m run
20 American KB swings; 24 kg KB
400m run
25 American KB swings; 24 kg KB
Quick accessories before the gym closed:
2 rounds:
15 band pull aparts
15 barbell shrugs, 225 lbs
12 DB curls, 35 lb DBs
Notes: Modified this one. Traditional DL’s were prescribed for both the strength and the WOD, but given I did them on Saturday I wanted to switch things up. The Rx for the WOD was only 225 lbs and the rep totals were lowered than what I did with the swings, so it actually took me longer doing this. Got some sweating in, and some strength. Long day at work, so glad to get that done early.
9/18/2024
7 am, Crossfit
5 rounds for time:
6 burpee pull ups
15 single DB box step overs; 24" box, 50 lb DB
5 strict pull ups
9 handstand push ups
Me = 16:22
9/19/2024
8 am, garage
10 miles Airdyne
100 pull ups
200 push ups
300 air squats
Time = 52 minutes
Notes: Done with just bodyweight. Divided into 10 rounds.
I’ve been a bit stressed lately and not sleeping great. Lots going on at work, and I’m letting it get to me although I know I shouldn’t because, really, who cares. This felt like the right choice today.
9/21/2024
11 am, garage
A. Clean high pulls, each rep from ground. 5 x 5 x 195 lbs
B. Front Squats. 5 x 5 x 165 lbs (slow tempo, full depth)
C1. SLDL. 3 x 10 x 135 lbs
C2. Neck harness. 4 x 25 x 22 kg
C3. Sit ups. 4 x 25
D. Tabata KB swings, 100 total. 20s on/10s off. 8 rounds. 28 kg KB
Notes: Felt great getting this is. I’ve been a bit off-and-on the past week so, and this was my first legit strength workout in a while. Everything felt good.
9/22/2024
8 am, garage
Surge before training; Mag-10 immediately after
A1. Bench Press, 531: 5 x 95; 5 x 115; 5 x 135; 5 x 155; 5 x 185; 12 x 205 lbs
A2. Face pulls: 3 x 20
B1. Incline DB press: 3 x 10 x 60 lb DBs
B2: Kirkowski barbell shrugs/rows: 3 x 15 x 155 lbs
C1. Plate raises: 3 x 12 x 45 lb plate
C2: Kirkowski barbell shrugs/rows: 3 x 10 x 185 lbs
C2: Neck flexion: 3 x 15 x 15 lbs on head
Notes: Man, I love getting back to these strength workouts. I forgot how great they feel, and how long the they take compared to CF-style workouts. Felt really good this morning.
Bench press: felt strong. Coulda pushed the 3+ set for another rep or two, but would have had to lose form so felt right to stop it there. Haven’t done inclines in a while. Nothing special there and the 60’s are the highest DB weights I have so the choice was made for me.
I love the shrugs and yoke work. This routine if Building a Bigger Yoke, and it’s always been one of my favorites. I little bit more varied and approachable than Building the Monolith, and the trap pump is fantastic.
Planning to hit up the Crossfit class tomorrow morning, unless it’s totally unappealing to me. It gets posted at 8 pm tonight, so I’ll make the call then.
9/23/2024
7 am, Crossfit
Goal of the WOD: get to 75 barbell thrusters as fast as possible, following these guidelines for each round:
12 calories assault bike
15 box jumps, 24"
18 toes-to-bar
Max reps thrusters in remaining time.
Round 1: 5 minutes
Round 2: 4 minutes
Round 3: 3 minutes
Round 4: 5 minutes
Round 5: 4 minutes… (etc…, but you should finish by this round at the latest)
Rest 2 min between each round.
Me = Finished in round 4. Total time elapsed (including rests) = 21:46
Notes: This was brutal. It didn’t look so bad on paper, but the paper lies. It was a gasser. I never sit down between rounds because I believe it’s better to keep walking and stay loose. Today, not only did I sit but I laid and gasped for air in front of the fan.
My totals:
Round 1: 38 thrusters
Round 2: 18 thrusters
Round 3: 9 thrusters
Round 4: 10 thrusters to finish
Normally the bike ride home is a nice recovery, but today it was a challenge. I didn’t do a true Rx, because I couldn’t maintain real toes-2-bar throughout. By the later rounds getting my legs past parallel was a challenge. Okay, enough complaining. Gotta get ready for work.
9/24/2024
7 am, Crossfit
6 rounds, start every 3:00:
16 calories row
14 alternating DB snatches; 50 lb DB
100 ft Farmer’s carry; 70 lb DBs
Me = did it at the Rx weights. Completed the rounds between 2:05 - 2:15. (Except the last one, I stretched it out a bit since I didn’t need to recover for another one).
Notes: After yesterday’s torture, this was more of a “keep moving” workout. Challenging for sure, but didn’t leave me on the floor gasping for air.
Tomorrow is my off day. I’ll get in some mobility and accessories later on.
9/26/2024
7 am, Crossfit
16 min EMOM, alternating:
Min 1: Dual front rack DB walking lunges, 2 x 45 lb DBs
Min 2: 20 wall ball throws, 20 lb MB
Min 3: 15 GHD sit ups
Min 4: Rest
Accessories, for quality. 4 rounds:
8 TEMPO Bench press; 165 lbs
7/7/7 DB curls, 20 lb DBs (bottom half, top half, full curl)
Notes: We’ve been focusing on these strength-endurance style workouts. This one was perfect: enough to sweat and feel the work but not too much to wipe me out. The pump work at the end was nice.