4/28/2023
7 am, garage
Strength, go every 2 minutes for 12 minutes:
5 OHP, 115 lbs
5 FSQ, 165 lbs
WOD, 7 rounds with 30# weight vest:
50y Farmer’s Carry, 22 kg KBs
10 bat wings, 20 lb DBs*
20 push ups
30 squats
Time = ?? (forgot to start timer)
*Still don’t have pull ups. My forearm tendon and hands are still too sore/weak to do them. My approach is to get some work in with them, but nothing that’s really aggravating. I think doing lots of pull ups and dead lifts a week or two ago didn’t do the healing any favors.
3 Likes
4/29/2023
Wife’s Bday, so an unusual day of activity/traning:
8:30 - 11:30:
Hike up a to Mission Peak. Quite the challenge, actually.
1 -2:
200 push ups while grading exams. (I’d finish grading 5 exams, and do 50 push ups)
2:30 - 3:00
300 push ups
150 Hammer curls, 20 lb DBs
plus 10 rounds of golfer’s elbow rehab exercises
Not a bad amount of work and, knock on wood, my golfer’s elbow seems to be improving. Really was good this week at getting some work and rehab in without doing anything that really aggravated it. Still have dinner to look forward to at a nice spot in Palo Alto later.
Notes on V-diet for the day:
1 scoop of Surge, pre-hike
Double protein shake at noon.
1 scoop of Surge between the 200 and 300 push up sessions.
Double protein shake at 3.
(HSM at the restaurant around 6 - 6:30).
Last night we did the family BDay dinner, so had some cake but skipped my pre-bed protein shake. Not the trade off, typically, but cake sure tastes better after living largely off protein shakes.
2 Likes
4/30/2023
8 am, track workout
200m sprint, rest 30s, 200m sprint, rest 30s, 200m sprint.
Rest 2 minutes, and repeat for a total of 4 rounds.
Fun! Kept the rest periods strict (those 30s go by fast). As is my approach, I’ll stick with this specific track workout for 3 weeks and rotate in another.
2 Likes
4/30/2023
PM work
5 rounds:
50 jump rope, single unders
10 ring dips
10 ring rows
10 reverse wrist curls
Rehab work on my golfer’s elbow followed by 15 min of icing
Lower body mobility work (needed after the sprints and yesterday’s hike)
3 Likes
5/02/2023
7 am, Crossfit
Power snatches, 10 rounds. Go every 90s:
3, 2, 2, 1, 1, 1, 1, 1, 1, 1 (worked up to 125 lbs)
WOD, 10 rounds for time:
60 single unders
3 overhead squats (only 75 lbs, should have used more)
Time = 8:45
Notes: Did just mobility work and walking yesterday. Will get in some bonus work this evening. Thinking 5 rounds of dips, curls, swings or the like.
3 Likes
5/02/2023
PM bonus work.
5 rounds:
15 ring dips
15 towel KB curls, 22 kb KB
15 DB shrugs, 60 lb DBs
15 reverse barbell wrist curls, 65 lbs
Will get in some mobility work and push ups after dinner.
3 Likes
5/03/2023
7 am, garage
OHP: 5x5x125 lbs
Put on 30# vest:
1 mile Airdyne
100 push ups
50 inverted rows
150 squats
1 mile Airdyne
Notes: An amalgamation of 5x531 and a Walrus circuit. Felt good. My elbow seems to be gradually getting better, so upping the row/pull volume. Hope to be able to get back to pull ups soon.
3 Likes
5/03/2023
PM bonus work:
15 minutes “yoga abs” (slow yoga focused on core)
100 push ups
Accumulated 11K+ steps for the day
Notes: Hitting Crossfit tomorrow morning. Feeling good these days.
2 Likes
5/04/2023
Weighed in at 171.8 lbs this morning (no food or water)
7 am, Crossfit gym
Banded OHP, EMOM
8x5
Rest 4 minutes
Banded DL, EMOM
8x3
WOD, 7 min:
50 cal row, then an AMRAP of:
7 DL, 185 lbs
7 bar-facing burpees
(4 rounds + 2 DL reps)
Notes: Kept it light on the DL for my forearm, but felt strong and good. Thinking I can start adding in some pull ups and heavier pulls next week.
3 Likes
5/04/2023
PM bonus work
5 rounds:
15 reverse barbell wrist curls
15 ring dips
15 barbell wrist curls
20 push ups
4 tacos
Mobility work
3 Likes
5/05/2023
7 am, CrossFit
Prep warm ups:
2x8 depth jumps + 4x400 meter runs
Strength, go every 3 minutes for 12 minutes:
3 reps BSQ, 245 lbs
4 seated box jumps, 24”
WOD, for time:
75 thrusters, bare barbell
1 mile run
75 thrusters, bare barbell
Time = 18:15
Notes: Wall balls were prescribed, but my elbow wouldn’t allow it. Those thrusters start so easy by really, really burn as the reps accumulate. I’m one of the “weirdos” at CF that likes to run, so a mile is nothing. However, given the urban locale of the gym I get stopped by at a train crossing and at two intersections for much longer than I’d have liked.
3 Likes
5/05/2023
PM bonus work:
100 push ups
100 reverse wrist curls
Mobility / Forearm rehab
5/06/2023
7:30 am at track:
4x[200m sprint, rest 30s, 200m sprint, rest 30s, 200m sprint] Rest 2 minutes between rounds
30 minute weight vest walk immediately following
3 Likes
5/08/2023
7 am, Crossfit
Strength, every 1:30 alternating:
3 Overhead Squats, 75 lbs
5 Front Squats, 145 lbs
WOD, for time:
21, 15, 9 (75 lbs)
Power cleans
Thrusters
(rest 2 min)
15, 12, 9 (85 lbs)
Power cleans
Thrusters
Time = 14:45 or thereabouts
Notes: Could probably have gone heavier, but with so much volume I didn’t want my form to break down. Even with a light weight, whipping through those movements really gets the HR up. Will get in some grip/calisthenics circuit later.
3 Likes
5/09/2023
7 am, garage
Building the Monolith Day1 (85% TM)
Part A:
OHP: 5x95; 5x115; 5x125; 20x95 bs
S/S with 50 inverted ring rows
Part B:
BSQ: 5x205; 5x225; 5x(5x255 lbs)
S/S with 70 ring dips and 100 band pull apart
Part C:
36 pull ups
48 ring dips
60 KB shrugs
60 wrist curls
Notes: First time I’ve done pull ups in weeks, so keeping in within reason. I’ll get in some extra push ups and some rows tonight.
3 Likes
Cool change here, will follow with interest!
1 Like
Thanks for the comment! I actually don’t plan to run the full BtM, it’s just that I really love that fist workout of the program when I want a strength workout that hits everything. I mean, back squats, overhead press, dips and pull ups. Awesome.
To be honest, I really do want to run a full on 531 program, but struggle fitting it alongside doing CrossFit 3x a week.
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5/09/2023
PM bonus work:
200 push ups
100 sit ups
60 barbell wrist curls
50 inverted rows
Mobility sequence
Notes: Hitting CF tomorrow morning, and have a softball game in the evening. Still doing a Velocity-inspired diet but open things up a bit on the weekends.
3 Likes
5/10/2023
7 am, Crossfit gym
Strength
2 reps DL, go every 2 minutes for 8 minutes
315 lbs across all sets
WOD, 2 rounds for time:
25 calories row
30 alternating DB snatches, 50 lb DB
20 calories assault bike
50 foot walking lunges, pair of 50 lbs DBs
Time = 12: 12
Notes: Didn’t go heavy on deads as I’m still monitoring my elbow/grip on my left arm. Doesn’t feel too bad, but being conservative. Felt it a little bit on the snatches, too, but nothing worrisome. I’ll keep ramping up the work.
On tap the rest of the day: rec-league softball game, and the typical push ups/some pulling/mobility this evening.
3 Likes
531 Forever, ‘Wendler Classic’ (page 197) outlines 2 days of lifting protocol that can fit amongst your CF work.
1 Like
I love that template. I do essentially just that often on my non-CF days, but (stupidly) add in weighted pull ups. I need to learn I can only do so much pulling in a week before my elbow tendon gets pissed off for several weeks. Personally, I think that exact template, along with the Walrus work, is a gold standard for staying strong and fit. Especially as you get older.
1 Like