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.
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5/12/2023
7 am, garage
OHP: 3, 3, 4, 5
3x145 lbs
3x135 lbs
4x125 lbs
5x115 lbs
Walrus circuit, 4 rounds. 30# vest.
Rounds 1&2:
1 mile Airdyne
10 pull ups
15 push ups
40 squats
15 push ups
10 pull ups
Rounds 3&4:
1 mile Airdyne
10 ring rows
10 ring dips
40 squats
10 ring dips
10 ring rows
Notes: Upping the game in terms of pulling. Could feel the elbow a bit but nothing worrisome.
Yesterday was recovery. Did lots of walking and extra mobility work.
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5/13/2023
8 am, Crossfit gym
With a partner, for time:
60 power snatches, 95 lbs
2000m row
60 DB box step overs, 24" box, 35 lb DBs
Stop every 90s and do 10 synchronized v-ups
Time = 20:09
Bonus work:
5 sled drag/pulls
60 KB shrugs, 70 lb bells
Notes: Pretty fun workout. I like these Saturday partner workouts where I get in the work without crushing me for the rest of the day. Have family in town, so headed out for brunch soon.
I’ve been eating a V-diet inspired way with some modifications:
Surge in the morning
Protein smoothies (3 total) until dinner: kefir + blueberries + whey/casein + spinach
Healthy dinner
Before bed: plain greek yogurt with a scoop of protein powder and some honey
That said, it’s not really an aggressive weight loss strategy this way. I’ve lost about 2 lbs in 3 weeks, but look and feel really good and it’s been a great way to reset my eating as summer approaches.
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5/14/2023
7:30 am, track
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.
Then,
100 push ups
60 DB hammer curls
75 barbell wrist curls
100 band pull aparts
Notes: Might get a some more push ups today and mobility work. Got concert plans tonight as part of Mother’s Day.
Tomorrow will probably be an off day. I’m actually finding that taking every 3rd or 4th day as a rest day works well. Keep me always feeling fresh and spry on my workouts or sports, and on those days I focus on some extra walking and mobility work.
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5/16/2023
7 am, Crossfit gym
Strength
Back Squats: 3x295; 3x275; 4x265; 5x245 lbs
WOD, for time:
15 strict handstand push ups
20 step ups with 24 kg bell; 20" box
10 strict handstand push ups
20 step ups with 24 kg bell; 20" box
15 ring dips
20 goblet squats, 24 kg bell
10 ring dips
20 goblet squats, 24 kg bell
Time = 9:52
Notes: Fun workout. Heading off to work, but plan to get in some push ups and mobility work in the PM.
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5/16/2023
PM Bonus work
4 rounds:
25 push ups
12 KB towel curls, 22 kg bell
100 foot Farmer’s Walk + 10 shrugs, pair of 22kg bells
3 rounds:
12 DB lat raises
15 reverse barbell wrist curls
20 band pull aparts
Mobility work
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5/17/2023
7 am, garage
Good ol’ Walrus, wearing a 30# vest
5 rounds:
1 mile Airdyne
20 push ups
10 inverted ring rows
30 squats
20 push ups
10 inverted ring rows
10 KB SLDL + 10 shrugs, pair of 22kg bells
Notes: I don’t know if the Murph Challenge is possible this year (with 100 weighted pull ups being part of it), but this was a training day for it none-the-less. Later today: softball rec league game, mobility, and (possibly) some accessory work.
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5/17/2023
Bonus work in the PM:
4 rounds:
8 Cuban rotations
12 chest supported trap raises
15 chest supported reverse flies
25 push-ups
(Light DBs for first 3 exercises)
Mobility
Notes: also played softball for an hour.
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5/18/2023
7 am, Crossfit gym
10 min EMOM:
1x[1 power clean + 3 push press + 2 push jerks]
115 lbs
WOD, 4 rounds for max reps:
2 minutes of work: 18 calories Airdyne + max reps thrusters in remaining time (95 lb)
1 minute of rest
Total = 38 reps of thrusters
Notes: Short but quick and intense. Will get in some bonus work tonight.
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5/18/2023
Bonus PM work:
4 rounds:
10 KB towel curls, 28 kg bell
15 ring dips
20 reverse wrist curls
25 push ups
Mobility work
Notes: Taking tomorrow off for rest and recovery.
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5/20/2023
8 am, Crossfit gym
Gymnastics skill work, EMOM. 16 minutes alternating:
5 burpees to pull up bar pull overs
9 ice cream makers (these are hard)
45s handstand hold
rest
WOD, for time. 4 rounds:
400m run
50 air squats
Time = 12:10
Strength work: Back squats, 5’s PRO + 3x5 SSL (using 85% TM, 3’s week as the numbers)
115, 145, 175, 205, 225, 255 lbs
3x5x225 lbs
S/S with 30L/30R side bends, 80 lb KB
Assistance:
100 push ups
50 ring rows
Notes: Had some SweeTarts and wine last night, so had energy to burn. It’s tough to push the run too hard at this Crossfit gym, because it’s in an urban/industrial place with runs on sidewalks and lots of parked cars to navigate around. That’s fine, though, as I use my track workouts to really push the run and I can still get in nice work here.
Elbow is feeling better. Still notice it, but the pain is definitely dulled. I won’t do the full-on Murph next weekend, though, because 100 weighted pull ups is probably not a good idea at this point. I’ll substitute those for rows and still do the challenge, though.
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5/21/2023
8:30 in garage:
Trap Bar OHP 5’s PRO: 60, 80, 100, 110, 130 lbs
4 rounds:
8 TB OHP, 100 lbs
10 KB swings, 44 kg
10 inverted ring rows
1 hour mountain bike ride
Notes: Wanted a quick and easy workout before the ride. Hadn’t done the presses with a trap bar in a while. The weight feels heavier than with a barbell; more similar to hand stand push ups in terms of the pressing angle and leverage. The ride was awesome. Beautiful day for it, too. Mobility and forearm/rehab work will follow this evening.
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5/22/2023
7 am, Crossfit
Strength, every 2 min for 12 minutes, complete:
1x[1 power clean, 1 thruster, 1 front squat, 1 split jerk] + 2 clean high pulls
125 lbs
WOD. 7 rounds for time:
7 power cleans from floor each time
7 thrusters
7 bar-facing burpees
Time = 12:44
Notes: Super fun workout. Had the best time in the gym by 1 second. Okay, it was probably a tie, but his time showed 12:45. These are the types of WODs where being conditioned is such an advantage. Burpees are like a rest for me, while others are gassed doing them. Will hit some accessories, get in my 100 push ups, and do some mobility after work.
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5/23/2023
Bonus work, done in the PM
4 rounds:
10 behind the neck presses, 80 lbs
Farmer’s walk, about 150 ft. Pair of 22 kg bells
20 alternating gorilla rows. Pair of 22 kg bells
100 push ups
Mobility sequence
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5/24/2023
7 am, Crossfit gym
WOD, For time:
Run 1 mile
Row 2000m
Run 1 mile
Time = 23:41
3x10 GHD sit ups
3X10 hands release push ups
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps:
Ring push ups
Reverse wrist curls
3 rounds:
20 KB shrugs
10 barbell reverse curls
Mobility
Notes: This WOD was one I enjoyed and others at the gym hated. Had the best time as the oldest dude, which always is nice. Got in some extra work throughout the day, mostly after I got home from work. Tomorrow’s an off-day, with too much going on to workout and good day to rest anyway.
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5/25/2023
7 am, CrossFit
WOD, for time:
21 - 15 - 9
Deadlifts, 225 lbs
Handstand push ups
Time = 7:35
EMOM, 12 min, alternating:
15 barbell hip thrusts
8L/8R 1 arm DB presses
30s handstand hold
Notes: The deadlifts were a lot easier than the handstand push ups. Getting better at those, but still not a strength of mine. First time I’ve ever done barbell hip thrusts. Now I can start an Instagram page and chronicle my hip thrusting prowess.
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5/25/2023
5:30 pm, bonus
4 rounds:
15 ring dips
10 ring rows
10 reverse barbell curls
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5/26/2023
7 am, garage
Strength
Pause back squats, go every 2:30:
3x8x195 lbs
WOD, 4 rounds for max reps of pull ups:
16 DB bench press, 45 lb DBs
12 toes-to-bar
18 thrusters, empty barbell
Max pull ups in remaining time
(No pause between rounds, clock keeps running)
Total = 45 pull ups
Notes: This was Wednesday’s prescribed CF class, which I didn’t attend so figured I’d do it here. The most pull ups I’ve done in a while, and no real problems there.
2 Likes
5/28/2023
Modified Murph
8 am in garage, wearing a 30# vest.
5 rounds:
1 mile Airdyne
20 inverted ring rows (still not up for this volume of weighted pull ups)
40 push ups
60 squats
Time = 40 min (only looked at minutes, didn’t time exactly)
Prescribed mobility work (about 5-10 minutes)
Notes: Had wanted to do the full on Murph, but opted against it this year. I think my still-healing elbow will be glad I did. So I made it a bit easier, but I did use a 30# vest rather than the prescribed 20#, so there’s that. I think 5 miles on the Airdyne is somewhat equal to 2 miles running in terms of time and effort. I’m not a fan of running with a weight vest, and this way I could get the whole thing done in my garage.
A party is planned for this afternoon. I may get in some grip/forearm and easy accessories before then.
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