2/28/2023

A. Strict Press @ 2020 Tempo; 6 reps x 4 sets; rest 2min

95lbs - good triceps pump achieved

2 sets:
B1. Strict Weighted CTB Pull-Ups: 4 reps, 1min rest

Used a 16kg kb, no idea what my 1RM is, not too excited about finding out either

B2. OHS: 3 reps @ 75% 1RM, 1min rest

185lbs - significantly reduced from prescribed as I am as bad at heavy OHS as I am at lots of light OHS

3 sets:
3 Rounds of:
10 Cal Bike
6 HSPUs
rest 90 seconds
3 Rounds of:
10 Cal Row
2 Wall Walks
rest 3min bw sets

Set 1 - 3:17 (280 watts on the echo bike, UB HSPU), 3:03 (1200+ cals/hr on the row)

Set 2 - 3:17 (280 watts on the echo, UB HSPU), 3:07 (1200+ cal/hr on the row)

Set 3 - 3:15 (300+ watts on the echo, UB HSPU), 3:32 (1200+ cals/hr on the row)

2/25/2023

B. TnG Squat Clean; 5 on the min for 3 min @ 135lbs, 3 on the min for 3min @ 165lbs, 1 on the min for 3min @ 185lbs

Changed the weights from what was originally written

30 Cal Row 

30 Deadlifts @ 135lbs 

10 Wall Walks 

30 Cal Row 

20 Deadlifts @ 225lbs 

20 K HSPUs 

30 Cal Row 

10 Deadlifts @ 315lbs 

10 Strict HSPUs 

16:10

1100 cals/hr on the row, 10/10/10 on the 135lbs DL, 4/3/3 on the wall walks

1100 cals/hr on the row, 8/6/6 on the DL, 12/8 on the kHSPU

1100 cals/hr on the row, 4/3/3 on the DL, unbroken sHSPU

2/24/2023

Crossfit Open 23.2

127 reps (2/30 burpee pull-ups)

237lbs thruster

2/21/2023

A1. Strict press overcoming isometric with J-cups @ eye level; 10 seconds x 4 sets; rest 30 seconds
A2. Strict press; 3 heavy reps x 4 sets; rest 3min

145 - 145 - 135 - 135

B1. Strict lean away pullups; 4 reps x 4 sets, rest 30 sec
B2. Feet elevated ring rows; 6 reps x 4 sets, rest 30 sec
B3. Banded Pull Ups; 8 reps x 4 sets; rest 3 min

2 Sets, each for Time:
12 Cal Row
15 Bar Facing Burpees
12 Cal Row
4 Burpee Box Jump

2:57 - 1200+ cals/hr on both rows, bfb completed in 1:04, bbjo completed in :25

2:47 - 1200+ cals/hr on both rows, bfb completed in :58, bbjo completed in :20
rest 1:1
rest as needed
2 Sets, each for Time:
12 cal Echo Bike
60 Double Unders
25' HSW (12.5 ft down and back) 
60 Double Unders
rest 1:1

2:34 - 360 watts on the bike, UB dubs

2:34 - 380 watts on the bike, UB dubs

2/20/2023

A. Snatch/Snatch Endurance Work:
5 Singles @ 80%

155lbs - 31 seconds

4 @ 85-87%

170lbs - 48 seconds

3 @ 88-92%

185lbs - 31 seconds


C1. Back Squat: 6,6,3,2,2,;70,80,90,95,95% - Rest 30 seconds

255 - 275 - 295 - 315 - 330
C2. Bar Muscle Up; 2-6 reps x 5 sets; rest 2-3min bw sets

6 reps for each set

3min AMRAP:
4 Devils Press @ 50lbs
25' FRWL @ 50lbs

3 Rounds

rest 3min

8min EMOM:
Odd: 4 Shuttle Runs
Even: 8-12 DB Front Squats @ 50lbs

11 DB squats per round

2/18/2023

Open Workout 23.1

14min AMRAP

60 cal row

50 t2b

40 WB

30 cleans @ 135lbs

20 MU

189 Reps - high 1100s to low 1200 cals/hr on the row, 5s on the t2b, 10s on the wall balls, singles on the pc, 4/3/1/1 on the MU

I tried this on Friday and my abs were cramping so bad after 30 t2b that I could barely do a wall ball without having to stop and stretch out. I had a similar problem today, though to a lesser extent, and was able to get through the entire workout. However, because of my abs cramping yesterday and today, along with the whole 100 t2b thing, the turnover on the MU was extremely difficult. While there was obviously a lot of respiratory fatigue at that point, midline fatigue was the bigger reason for the MU issues. In an ideal scenario, at least 10 MU, maybe closer to 12-13, is realistic. I also haven't done many ring MU until recently, so there's that as well.

Would I train specifically for this workout? No

Would I do this workout again, as an amrap or even for time? Yes

2/15/2023

A. Strict HSPUs; 30 for time (5min cap)
4:45 - 9 sets of 3, then three singes. This was utterly pathetic and I am over how inconsistent these are

2x Sets:
4min Echo @ fastest sustainable 20min pace
4min Rest
4min Row @ fastest sustainable 20min pace
4min Rest

Done

2/14/2023

A. FS - build to easy triple

215lbs

B. C&J - AMRAP Touch n Go x3 sets, RAN

185lbs - 5 reps

165lbs - 7 reps

135lbs - 11 reps

This was a great reminder of how much I dislike touch n go clean and jerks

10min AMRAP:
10 Wall Balls
10 Cal Row
10 FRWL @ 50lbs
10 Cal Row

4 rounds + 10 wall balls

2/13/2023

A. Seated Strict Press; build to a max for the day

155lbs

Row/Burpee Training:
On the 2:15min for 7 sets:
15 Cal Row
8 Burpees

Each of these took 1:00-1:04 to complete and I held 1400-1500 cals/hr on the row
rest 4min, then:
3 Rounds for Time:
15 Cal Row
8 Burpees

3:29

2/10 and 2/11/2023

I split this into 2 days and changed the AMRAP to give my lat more rest

2/10/2023

A. Squat Snatch:
5 singles @ 65-75% - rest as needed b/t each for quality

135lbs - no misses

5 reps @ 70--80% - AFAP/For time; rest as needed

155lbs - 30 seconds, no misses
5 singles @ 75-85% - rest as needed b/t each for quality

165lbs - no misses
5 reps @ 70-80% - AFAP/For time; rest as needed

1:30 - missed rep 5 twice. I hit a wall at 175lbs, my legs felt like cement and pulling the bar from ground felt like a 5RM deadlift. Both misses were in front of me, and the last rep I made was ugly

B. Back Squat: 8,8,6,6,; rest 2-3 min - 65,70,75,85% - Rest 2-3 min
235 - 255 - 275 - 295

2/11/2023
20min AMRAP:
8 TTB
10 Hang Clean and Jerk @ 50lbs (5/arm)
14 Cal Row

9 Rounds + 10 DB HC & J - 4/4 on the T2B, 1100 cals/hr on the row, I needed another 45 seconds to transition to the row and then send it to finish the round. Up until round 6 I was holding right at 2min/round. That increased a bit during round 6, then a lot in the remaining rounds. I think I lost the most time transitioning from the row back to the t2b and the breaks on the t2b

2/7/2023

A. Clean Pull-under + Hang Clean + Clean; 1 complex on the 60 seconds for 6 sets (LIGHT - technique focused)

95lbs

12-9-6-3:
Strict HSPUs
40 Double Unders between each set

4:18 - UB for the first set (difficult first the 12), 3/3/3 for the set of 9 (very difficult), 3/3 for the set of 6 (super difficult), and then UB for the last 3 (extremely difficult)

2/6/2023

A. CJ: 4 singles; rest as needed 

245lb for each single

B. Power Clean and Jerk; 2 sets of 8 UB reps @ 115lbs

No issues with this

D. For time: 20 Hand Release DL @ 75-80% 1RM

Did this at 295lbs, finished in :59

10min AMRAP:
Wall Balls to 10'
Every min perform 3 Shuttle Run Buy In
rest 2min
AMRAP Row Cals in 3min

124 wall balls and 61 cals on the row. Not happy at all with these numbers. The 20 deadlifts definitely had a negative effect on the amrap and especially the row, but still not happy with the wall balls or pace I held on the row

2/3/2023

B. Seated Strict Press; 4,4,4,4; 80,85,90,95% 5RM

125 - 130 - 135 - 140

Row/Burpee Training:
On the 2min for 8 sets:
14 Cal Row
7 Burpees

Finished each of these in about 1min, give or take 3 seconds

rest 4min, then:
3 Rounds for Time:
14 Cal Row
7 Burpees

3:18