8/31/20

Started the week off by heading to the 5am class. Feeling pretty good. Went for a 3 mile walk yesterday to work out any lingering soreness. I didn’t sleep well for some reason, but otherwise, ready to attack the workout.

After a warm-up, we started building in weight through the following EMOM.

E2MOM x 10 min:

  • 5 Deadlifts building in weight
  • 5 Box Jumps

I built in DL weight 135, 225, 275, 295, 315. Box jump height was 30” across.

For the working sets, we had:

E3MOM for 15 min:

  • 5 Deadlifts @ 315#
  • 5 Box Jumps @ 30”+35# & 25# plates

Deadlifts felt heavy today! I wasn’t sure if it was the early morning lifting or what, but my back was feeling tight. Got through it though.

As a cash out, we tackled:

3 rounds NFT:

  • 10 V-Up
  • :30 Side Plank Right
  • 20 Hollow Rock
  • :30 Side Plank Left

8/29/20

Ah Saturdays in the DuVall household. Always an adventure working out! Charlotte took Quinn to the park, and I laid Graham down. Tried to sneak in a workout while he napped. He woke up halfway through 😂

Filthy Fifty

For time:

  • 50 Box Jumps
  • 50 Jumping Pull-ups
  • 50 KB Swings
  • 50 Lunges
  • 50 K2E
  • 50 Push Press
  • 50 Supermans (sub for back extension)
  • 50 DB Thrusters at 2×20# (sub for wall balls)
  • 50 Burpee
  • 50 Double Unders

Time: 25:47

8/28/20

Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.

Every 3:00 for 15:00:

  • 10 Back Squats (185#)
  • 100m Sprint

I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.

Finished off with this:

EMOM for 10 min alternating between:

  • 10 Strict Pull-ups
  • 10 Strict Ring Dips

Had to break up the last 3 rounds of each movement. Got tough!

Photo of the setup

8/26/20

Headed into the 11:30AM class because Charlotte was working from home and able to watch the baby. My legs are feeling a bit sore after yesterday’s pistol accessory work.

3×4 min AMRAPs with 2:00 rest between:

  • 8 Cal Bike
  • 8 Hang Power Snatch (95#)
  • 8 Burpee Over Bar

Result: 7+4

This was a “continue where you left off” kind of AMRAP so we ended with a running total. My individual rounds though were 2+20, 2+5, and 2+3.

Overall, I felt good throughout. I tried to keep a moderate pace on the bike so I wouldn’t burn out. The snatches were all unbroken. I maintained a very fast pace on the burpees for the first 5ish rounds but slowed down towards the end where I would take a quick breath before hopping over the bar each time. The bar definitely started to feel heavy towards the end!

8/25/20

I was originally planning on going into the gym today, but for various reasons, I worked out in the garage instead. This was a modified workout from CrossFit.com.

15-minute AMRAP:

  • 20 PVC Sit-ups
  • 20 Turkish Get-ups (50#)
  • 20 PVC Sit-ups
  • 10/10 OH Walking Lunges (50#)

Result: 1+21

AMRAP is a bit misleading here! I only managed to get just over one round. I ended up subbing in PVC sit-ups in place of the weighted sit-ups because I felt like I was using too much momentum while holding the dumbbell.

For an accessory piece, I completed 60 alternating pistols not for time. Felt good! Wore my Reebok Nanos without any issues (usually would’ve switched to lifters to make it easier).

8/24/20

Today’s workout used the rower so I wanted to make sure I got it in. Headed into the 5AM while Charlotte was on baby duty.

“Jerry”

For time:

  • 1 mile run
  • 2k row
  • 1 mile run

Time: 22:17

My first mile was around 6:35. With the transition, I started rowing at 7:00. The 2k row took me right at 8:04 for a 2:01 average, which meant I headed out the door somewhere around 15:15 for the second mile. That puts my last mile around 7:00, which feels right. Overall, I should’ve run harder on the second mile and pushed the row harder.

8/11/20

Headed into the 11:30AM class. Feeling pretty good after yesterday’s lifting session. Shoulders are just a bit tired, but that wasn’t an issue for today’s leg-dominated day.

On a 16-minute clock:

  • 1:00 Max Double Unders
  • Tabata Pistols (Alternating legs each tabata interval)
  • 1:00 Max Box Jump Overs (24″)
  • Rest 2:00

This was effectively a two-round workout with a 2:00 rest between rounds.

For the first round, I started off with 100 double unders in the first minute. Then, I completed 39 pistols during the tabata and 29 box jump overs for a total of 168. On the second round, I went 99, 43, 30 for a total of 172. Happy to improve my score in round two!

Finisher: Alternating tabata of:

  • Hollow Hold
  • Superman Hold

8/11/20

Out in the garage at 11:30am with Charlotte to knock this one out. Graham watched as he decided he wasn’t going to nap.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We last did this one in November of 2017. Back then, I hit 135/155/155. I hit the exact same today. My shoulders were pretty sore still from Saturday. Actual numbers:

  • 125/125/125/125/135
  • 155/155/155/155/155
  • 135/145/155/155/155

8/8/20

After taking both kids to Starbucks so Charlotte could workout, she took over the kids so I was solo around 9am to lift.

To prep for the workout, I worked up in some push jerks.

4 min EMOM: 3 Push Jerks

  • 95#
  • 115#
  • 135#
  • 155#

Then, I hit the workout for the day.

18 min AMRAP:

  • 12 Cal Bike
  • 9 Push Jerks (135)
  • 12 PVC Sit-ups

Result: 5+12

Did all the push jerks in sets of 5/4.