8/27/17 Workout


3 sets of the following:

Strict banded CTB pull-ups x 5 with slow on the negative.

SA KB press x 10#35

Then the following conditioning

With 1 min of work/ 15 sec of rest for 10 rounds

With a #20 lb weight vest:

5 burpees

4 push-ups

3 Jump squats

2 pull-ups

1 slam ball

Rest 1 min

Then 10 rounds 1 min on/15 sec rest

No vest

5 burpees

4 wall balls #14

3 cals on AD

2 KB swings #53

1 slam ball


8/10/17 workout

So my bicep tendon and knee are both aching today. I did front squats @crossfit Mechanix on Tuesday for #155 for 4 reps. A friend videoed it and I realized I need a lot more work on the left quad strength.

Here is a link to my front squat:


Today I decided to do some glutes and hamstring work and a little cardio😊

3 sets of the following:

Paused Ring Dips x 2 : first time doing these paused and with bicep issues I kept
It to 2 reps a round. I could do a few more.

Kang Squats x 8-10 reps.


Weight Glute Bridges x 10

Barbell Hip Thrusters x 10


15 min AMRAP

AD x 15 cals
Weighted V-ups x 10 #10
KB alternating reverse lunges x 20 #35
SA KB push press ( left arm) x 10

Saturday session 8/5/17

So the last 4 weeks, me and a couple girls in my gym have been doing an online rowing competition (royalty rowing) for fun….Well the last workout this past Sunday was pretty brutal mentally on me and apparently physical too. A couple days ago, my right bicep tendon started aching bad. So here again goes the joys of being a masters athlete. I truly wish I could master (no pun intended) preventing injury but I feel that my mind thinks I feel great some days when I actually need to rest! How many of you have this problem? Tell me I am not alone out there lol. So it looks like I will be avoiding making it worse for at least a couple weeks. So here is today workout. Hope you enjoy!



Strict TTB x 5
Good Mornings x 10 #55-60
SA KB Press ( left only) x 10 #35


10min AMRAP


KB snatch ( left arm only)
Burpees Box Jumps
Push ups (more weight on left side)

Rest 3 min

10min AMRAP

Bulgarian Split Squat w/#35 x 5 each leg
AD x 15cal
V-up x 10
Single Leg Deadlift #44 x 10 alternating

Rest 3 min

10min AMRAP

Goblet Squats x 10
Ring Dips x 4
30sec AD sprints @90%max effort
Sit-ups x 10

Sunday Open Gym

So I am in week 2 of a fun online rowing competition and today workout was 17.2

10min AMRAP of 250m row then 10 TTB

I love TTB because it is something I am good at! So my score was 6 rounds and 13m.

Afterwards I have been working on my squat. Since I had meniscus surgery in Feb it has been a slow progress of building my strength back. Each week I am trying to add 5-10lbs to my 5 rep back squats set.

Today I warmed up with 85/105/125/135/140

Then did 5 sets of 5 reps @ 145. My legs became tired towards the end but I did them all with proper form and enjoyed it!

In between each set I did sets of 10 GHR with a small red band to assist me. I am working on building flute strength. 

Lastly I wanted to work on OHS from Friday so I worked up to a heavy  set of 2 reps with 1 second pause.

85/95/105/115/125/135 I could have done 5-10 more pounds but decide to not push too far today.

6/29/17 session

Warm up:

AD x 2 min 

Inch worms x 5

Arm circles/ leg swings

Good mornings x 10’witg PVC pipe

Air squats x 10

3-4 sets
Power clean 3 position build to a heavy worked up to #125  

SA KB press x 10-12 #35

Strict TTB x 7

Straight leg deadlift 

#85 x 10, 95x 10, and 105x 7


Against a 3 min running clock: 

AD x 15

STO x 8 @ 65

Wall Balls x 10

TTB x 8

Repeat x 4 more times 

Sunday Workout

So I have been back to crossfit workouts now for a month or so now. I am progressively increasing weight but staying conservative so I don’t further injure myself. Today’s training session was the following:


PC work to moderate 3 rep #65/75/85/95

Ring Dips 5-7 comfortably 

Strict TTB x 10 

Bicep curls x 12
Front Squat 3 sets of 10 reps 
#85/95/105 to a bench to not go too low due to knee surgery. 
5 rounds

Run 30secs out and 30 secs back
1:00 PS #55

1:00 burpees

1:00 sit-ups

Easter Workout 

Watch Video here
Warm up:

5 min on the Airdyne

Pass throughs x 10 

Inch worms x 5 

Band 3 way shoulder/lat stretch


4 sets

Bent over rows x 12 narrow grip and 8 wide grip #65 ( stayed light)
Penguin walks w/band x 15 then 20 band kickbacks ( to isolate the glute med) each side.

Russian Twist x 40


5 rounds

Airdyne 20 cals

5 Strict Ring Dips

10 Slam Balls