3/11/2023
8 am, Crossfit
WOD, 2 rounds for time:
30 calories row
300 feet Farmer’s carry, 70 lb DBs
30 DB bench press, 50 lb DBs
30 pull ups
30 hand-release push ups
Time = 16:30
(not bad)
3 Likes
3/11/2023
Bonus PM work
3 rounds:
30 second above-the-bar chin hold
10 rear delt flys, 35 lb DBs
10 hammer curls, 35 lb DBs
100 KB swings, 36 kg bell (4x25)
2 Likes
3/12/2023
9 am, Crossfit gym
OLY practice:
High hang power snatches, 4x2. 115 - 125 lbs
Paused squat cleans, 5x2. 95 - 125 lbs
Back Squats, 4x5x255 lbs (TB 4/9 session)
3 rounds:
10 ring dips
10 ring rows
2 Likes
3/12/2023
Bonus PM work
4 rounds:
8L/8R half kneeling KB chops, 16 kg bell
10 ab wheel roll outs
25 sit ups
25 minute Weight vest walk
Mobility sequence
(Going to rethink the Tactical Barbell cluster of BP, Weighted pull ups, and back squat. The BSQ feels fine, but the WPU’s at that frequency and that much added weight leaves my elbows constantly tweaky, and heavy frequent BP takes a toll on my left rotator cuff. I’ll pivot away from those starting this week and adjust).
2 Likes
3/13/2023
Crossfit, 7 am
WOD, 20 min EMOM alternating:
75 single unders
12 power snatches, 75 lbs
12 Hand stand push ups
15 calories assault bike
rest
Accessories, 3 rounds:
15 DB Y presses, 35 lb DBs
10 Pendlay rows, 115 lbs
20 alternating DB curls, 35 lb DBs
3 Likes
3/14/2023
Crossfit, 7 am
Strength
Find 1RM on Back Squat
Got 335 lbs (PR, as far as I know)
WOD, 2 6-minute AMRAPs with 3 minute rest between them:
AMRAP 1:
10 alternating pistol squats
10 DB deficit push ups
10 strict pull ups
(get 3 rounds + 20 reps)
AMRAP 2:
10 double DB front squats, 50 lb DBs
10 lateral over-DB burpees
10 kipping pull ups
(got 2 rounds + 20 reps)
4 Likes
3/14/2023
Bonus PM work:
100 push ups
100 sit ups
Mobility sequence
(3/15 is an off day. Just get in 10K steps and some daily mobility work)
3 Likes
3/16/2023
Strength day, following Tactical Barbell I/A Operator template
Back Squats: 3x5x255 lbs + 10s airdyne sprint
OHP: 7x5x120 lbs
Single arm rows: 7x5L/5Rx44kg KB
100 KB swings, 36 kg bell
(swapped out bench and weighted pull ups to give my elbows and rotator cuff a break)
3 Likes
3/16/2023
Extra PM work:
100 push ups
100 sit ups
Mobility work
3 Likes
3/17/2023
11 am, WOD:
5 rounds for time:
400m run
30 box jumps, 24"
30 wall ball throws, 11’, 14lb med ball
(time = 28:28)
Extra PM work:
100 push ups
40 KB towel curls
3 Likes
3/18/2023
5.24 mile run
Time = 45:12
Easy run, but upped the pace on the 5th mile to a 7:41 pace.
3 Likes
3/20/2023
7 am, Crossfit gym
5 rounds, go every 3 min:
5 sumo deadlifts, 225 lbs
7 handstand push ups
WOD, 12 min EMOM, alternating:
15 DB thrusters, 35 lb DBs
15 GHD sit ups
15 American KB swings, 53 lbs
4 Likes
3/20/2023
PM bonus work
4 rounds:
10 DB Z-presses, 35 lb DBs
10 DB curls, 35 lb DBs
3 Likes
3/21/2023
7 am, garage
Strength A, 8 rounds (doing both each round), go every 1:30:
5 Snatch Grip High pulls, 115 lbs
5 Towel KB curls, 28 kg bell
Strength B, 5 rounds (doing both each round), go every 2:30:
3 Back Squats, 275 lbs
8 ring dips
WOD, 10 min AMRAP (wearing a 30 lb Weight vest):
20 push ups
20 ring rows
20 squats
(got 4 rounds just as time was running out. The rows took the longest and required rest-pause)
3 Likes
3/21/2023
PM bonus work:
4 rounds:
10 DB Polliquin raises, 25 lb DBs
10L/10R alternating gorilla rows, 22 kg bells
Single arm plank holds, L 20 sec/R 20 sec
2 Likes
3/22/2023
AM work (raining so didn’t make Crossfit, which had outdoor running in WOD):
Warm up, 3 rounds:
5 prying KB goblet squats
5L/5R KB halos
5 bridges
Pavel’s Simple and Sinister:
10x10 hard Russian KB swings, 36 kg bell
5L/5R KB get ups, 16 kg bell
100 push ups
WOD, Death by Assault. EMOM for as long a possible, ascending Airdyne calories:
3 calories first minute, add 3 calories each minute until failure.
(Made it 8 rounds, failed to get 27 calories on the 9th minute)
4 Likes
3/22/2023
Some PM bonus work:
3 rounds:
20 v-ups
20 Russian twists
20 hollow rock
1 min plank hold
4 Likes
3/23/2023
7 am, CrossFit
Barbell complexes all done with 115 lbs:
5 rounds:
1 power clean
2 hang squat cleans
3 jerks
WOD, for time:
10, 8, 6, 4, 2
Squat cleans from floor
Shoulder to overhead
Time = 9:33
3 Likes
3/24/2023
Spending a long weekend in Monterey. Staying at the type of romantic inn that wives love (and, okay, it’s pretty cool) but of course no gym or anything similar. My plan is to get some overdue long, slow runs in. Got up at 7 and did just that.
35 minute run on the coast
Forgot my watch, so didn’t track it at all. Hilly and didn’t push it, so probably no more than ~4 miles. Lots of walking planned for the day, but I did bring my Bear Blocks push up handles (love these things) so plan on getting in 100 or so push ups before dinner.
3 Likes
3/25/2023
Lots of hills around here, so took advantage:
Warm up: 100 push ups, 100 sit ups, 100 air squats
WOD: 10 rounds, go every 2 minutes:
60 yard hill sprint, 20 push ups
My plan is to get another 200 push ups, to get to 500 for the day.
3 Likes