5/30/2023
7 am, Crossfit gym
Power snatches, 10 min EMOM.
3, 3, 2, 2, 2, 2, 2, 2, 1, 1
(85 - 115 lbs)
WOD, 30 snatches for time. (each rep from floor)
3:58, 95 lbs
4 rounds:
10 GHD sit ups
25 push ups
Notes: Should have used more weight for the WOD, as the 95 lbs was a bit light. Good sign, though, as I’m improving on these lifts but just means I need to adjust up the weight.
Pretty “easy” workout overall, though. I’ll get in some bonus work after I get home tonight from work.
5/30/2023
6 pm bonus work:
5 rounds, go every 3 minutes:
15 ring dips
15 ring rows
15 KB swings, 36 kg bell
100 single unders
Then,
100 push ups
100 barbell wrist curls
Mobility
5/31/2023
7 am, at home
10 minute ab routine (from YouTube) to warm up
WOD, for time:
10-20-30-40-50
Airdyne calories
KB swings, 28 kg bell
(Took 14:55, not at an all-out effort but moving briskly)
Cool down stretches and walking, 15 minutes
Notes: My shoulder was hurting last night from all those snatches yesterday, but ended up feeling fine this morning. I have a softball game later today, so nothing too crazy. I’ll get in some calisthenics and mobility work after the game.
6/01/2023
AM work:
Jump rope + power cleans (5x3x115 lbs)
Noon:
Outdoor soccer game, 75 minutes.
PM:
100 push ups
100 sit ups
Mobility work
Notes: It’s our annual soccer game with the women’s soccer team. My university has a top 10 soccer team in the country, so they’re awesome. Obviously, we mix up the teams so each has about half faculty/staff and about half of the women’s team. They play hard, but it’s certainly toned down with no contact and they like to play different positions than usual. The head coach refs the game. Really fun, but I’ll be sore tomorrow after running on astroturf for an hour. Flushed out the day’s activities with some power cleans (mostly as part of my warm up for the game), and my nightly work while watching the NBA Finals.
6/02/2023
7 am, garage
Back squat, 5’s PRO
115, 155, 170, 210, 240, 265 lbs
Bench press, 5x5@FSL (185 lbs)
Assistance/WOD:
5 rounds for time:
5 burpee pull ups
50 single unders
10 toes to bar
50 single unders
15 deficit push ups
50 single unders
Time = 17:51 (not racing, but keeping a solid pace)
Notes: Not as sore from yesterday as I thought. This workout was great: 531 strength work and a CrossFit WOD to get in the assistance and conditioning.
6/02/2023
After work, bonus training:
4 rounds, for quality:
5 towel KB curls + Gun Walk; 22 kg KB
6 slow eccentric ring dips with bottom pause
10L/10R side crunches
6/03/2023
8 am, CrossFit gym
WOD, for time:
3 rounds:
500m row
21 burpees
400m run
Time = 18:28
3 rounds for quality:
10 GHD sit ups
10 GHD back extensions
10L/10R single leg KB DL’s
6/04/2023
8 am, Crossfit gym, Olympic lifting class
(after a long warm up and drills):
4 x 3 Snatch high pulls; 135 lbs
3 x [1 power snatch + 1 snatch + 1 overhead squat], 95 lbs
4 x 3 Clean pulls; 185 lbs
3 x [1 power clean + 1 clean + 1 split jerk], 115 lbs
3 x 8 Back squats; 225 lbs
2 x 5 Push press; 135 lbs
5 rounds for quality:
20 deficit push ups
6 pull ups
Notes: It’s soooo nice to do pull ups again! The damn golfer’s elbow took forever to go away. I’m building up super slow to avoid aggravating it, but that said doing sets of 6 pull ups is very easy work given my background on pull ups. “You do pull ups like it’s your job,” my wife has said in the past on multiple occasions. I’ll slowly up the volume over the next few weeks, and will not do high volume weighted pull ups ever again.
6/06/2023
7 am, Crossfit gym
Strength, every 3 min for 12 min:
Deadlift: 1x[2 + 2 + 2], 275 lbs
Push press: 5 reps; 125 lbs
WOD, 4 rounds for time:
15 strict pull ups
20 deadlifts, 185 lbs
15 strict ring dips
400m run
Time = 14:15
Notes: Most pull ups I’ve done in months. Felt fine. Weights all moved well, and I could have gone a bit heavier on the WOD DL weight. Rx was 225 lbs, and I could have handled that.
That’s a lot of deadlifts—with room to spare. Nice work!
I’m loving these WODs, and I see you do similar stuff for your conditioning. I don’t know how you also run a full-on strength program alongside these! Great work.
I’m competing in another Crossfit competition this weekend (a partner competition), and I’ll tag you so you can check out the WODs. I expect power cleans, box jumps, some type of snatch, rowing or biking, and the like. What could be more fun?
6/07/2023
7 am, Crossfit
Weightlifting, every 2 min for 12 minutes
1 x [1 high hang snatch + 1 hang snatch + 1 snatch]; 95 lbs
WOD, 20 min AMRAP
4 box jumps, 30" box
8 KB snatches, 24 kg bell
12 air squats
(3 minutes on, 1 minute rest. Start at beginning for each round)
Total = 10 rounds + 15 box jumps
Notes:
6/08/2023
Noon, CrossFit Gym
WOD, 3 rounds for time:
500m row
10 burpees to target
10 GHD sit-ups
10 burpees to target
10 GHD sit-ups
10 burpees to target
10 GHD sit-ups
500m row
2 min rest after each round
Time = 29:06
Notes: Also got in a short yoga session and 100 push ups in the morning between meetings. I’ll get a bit of extra work in this evening, and take tomorrow off.
Haven’t posted on here the last few days. I may shift to posting the week’s highlights rather than daily work. This is because I’m doing Crossfit and WODs rather than programmed strength training like the majority on here, so it’s of less of an interest to typical T-Nationer.
That said:
Saturday June 10th: Crossfit “throw down”. Partner WODs, with 22 teams competing. Took FIRST PLACE! Highlights include a long Farmer’s Walk, lots of power cleans and burpees, box jump overs, snatches, and a 3RM Back Squat (305 lbs).
Sunday: MTBing with my neighbor. 10 miles or so across single track trails.
Monday: Strength: OHP + Push Press. WOD: Burpee pull ups, Airdyne calories, and box jumpers.
Tuesday: Strength: Front Squats. WOD: Snatches, row calories, DB box step overs.
Notes: I’m also doing “for quality” accessory work nearly every evening. Push ups, rows, curls, sit ups, and the like.
FWIW, I disagree. I love your workouts, and I definitely get ideas from your log.
Or maybe I’m just not a “typical T-Nationer.”
Either way, I appreciate your posts!
6/15/2023
7 am, garage
Warm up, prep:
Jump rope and KB swings supersets
Strength, go every 3 min for 15 min:
8 Romanian DL’s, 195 lbs
5 Bench Press, 205 lbs
Assistance circuit, 5 rounds moving briskly but not timed:
10 KB towel curls, 28 kg
15 ring dips
20 st ups
Notes: Even my normal strength workouts are done CF-style these days. Opted for Romanian Deads over conventional DL’s because I don’t have enough weight to superset BP/DL. Also, change is good. Gonna try to get in some lunch time soccer to get a bit of conditioning in, and will end the day with mobility work and some deficit push ups.
6/16/2023
7 am, Crossfit class (I’ll keep posting these)
Strength, every 2:30 for 12 min:
1x[1 clean pull + 1 hang power clean + 1 power clean and jerk + 1 power clean and split jerk] 135 lbs
WOD
In 10 minutes complete:
10 lateral barbell burpees
10 power clean and jerks, 115 lbs
10 lateral barbell burpees
10 power clean and jerks, 115 lbs
10 lateral barbell burpees
5 power clean and jerks, 125 lbs
10 lateral barbell burpees
5 power clean and jerks, 125 lbs
(rest for whatever time is left, about 2:30 in my case)
Then, in 4 minutes complete:
5 power clean and jerks, 135 lbs
10 lateral barbell burpees
5 power clean and jerks, 135 lbs
Notes: This one was actually pretty fun. The full-on Rx weights were too heavy (went up to 225 lbs for the last round), but I could handle these pretty well. I’m getting much smoother on cycling these barbell OLY lifts, and getting in a rhythm feels good. I’ll get in the accessory work at the end of the day.
6/16/2023
End of the day work, 4 rounds:
10 Step back lunges, holding pair of 22 kg bells
10 KB swings, 36 kg bell
10 pull ups
100 push ups
Mobility
6/17/2023
7:30 am, in garage
2 min Farmer’s Walk, 22 kg KBs
2 rounds:
5 Snatch High pulls, 115 lbs
15 DB shrugs, 60 lb DBs
1 min Farmer’s Walk, 22 kg KBs
2 rounds:
10 alternating gorilla rows, 22 kg KBs
12 Rear Delt Raises, 35 lb DBs
1 min Gun walk, towel plus 18 kg KB
1 min chin above bar hold
1 min hang from bar
[Surge + protein]
1 mile run at track, 6:11 minutes
Notes: That was my first timed mile in I don’t know how long. Wanted 6 minutes, and came close. Was a strong effort but not an all-out effort. I’ll keep this up until I get a sub-6 minute mile, then move onto the holy grail of a 9-minute 1.5 miler. I know @kleinhound does these speed workouts, so if you’ve got any tips let me know.
My tip is just run as fast as you can and hold on for as long as you can 