Erg Triathlon - Bulgarian Bag

Sunday, November 30, 2025

Basement Gym

1430

Erg Triathlon 

2000 meter Row - 10:15

4000 meter Bike - 9:20

2000 meter Ski - 11:20

Bulgarian Bag

Tabata - 8 x 20 seconds WORK 10 seconds REST

72 swings (4 minutes total)

Bench Press - Metcon

Friday, November 28, 2025

Westbound CrossFit (Coach Ryley)

0800 (17 of us)

Warm Up

Box step ups

Box jumps

Dead hang

Weight shifts

Hanging shoulder tap

Hanging hip tap

Low plank holds

Push-ups

Strength

Build to a heavy single bench press today in 15:00. 

45-95-115-135-155-175-185

Conditioning

2:00 on/ 2:00 off x 4 rounds 

10 DB Bench press (70/50)

20 Hanging hip tap

10 Box jump Over  (30/24’)

Intermediate: 50/35 DBs, 20 hanging hand release, 24/20’

Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs

I scaled to 40 pound dumbbells, hanging weight shifts (12), and 20" box jump overs.  I was moving well and was finishing 1 round every 2 minutes.  4+0 total.

Cool Down

Banded W's

BSAG Leg 11

November 27, 2025

Home Gym

1300

Warm Up

Bike Erg

Ski Erg

Bulgarian Bag

Kneeling Hold Out Raised

45-25-35-40-45 (failed 50)

Reverse Bench Press

30-45-60-80-100 (unracking was the worst part, after that not too bad on my wrist)

Dumbbells Anyhow

55-70-90-100

Hang Clean x 4

75-95-115-125-135

Hang Clean Rampage

115 x 10

Pool Swim

Wednesday, November 27, 2025

Carmody Rec Center

1230

Pool Swim

1x400 FR

2x200 FR

1x200 BR

1x100 BA

--

1100 yards total (35 minutes)

Conditioning

Wednesday, November 26, 2025

Westbound CrossFit (Coach Loni)

0900 (11 of us)

Warm Up

Echo bike

Pass throughs

Cossack Squats

Power Snatch Warm Up

Squat Clean Warm Up

Toes to Bar Warm Up

Pulling Warm Up

Conditioning

7:00 AMRAP

1 Power snatch (135/95lb.)

1 T2B

2,2…3,3….4,4….5,5….etc. 

3:00 Rest

7:00 AMRAP

1 Squat clean (135/95lb.)

1 C2B Pull Up

2,2…3,3…4,4…5,5…etc. 

Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)

Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row. 

I scaled this to a 65 pound barbell, leg raises and kipping pull-ups.  1st AMRAP through round of 6 (42 reps); 2nd AMRAP through round of 5 plus 2 squat cleans (32 reps).  I was moving really well and quite pleased to do (15) kipping pull-ups during a WOD.

Cool Down

Banded Tricep Extensions

Banded Face Pulls

Conditioning

Tuesday, November 25, 2025

Westbound CrossFit (Coach Bryn)

0900 (11 of us)

Warm Up

Echo bike

Plank shoulder taps

Shuttle runs

Sit Ups

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Tabata Hollow Hold

Conditioning

2:00 max Bike cals

2:00 Rest

2:00 max Row cals

2:00 Rest

2:00 max Shuttle Runs (25' = 1 rep)

2:00 Rest

Repeat with 1:00 of work, 1:00 of rest

Repeat with :30 of work, :30 of rest

This was an interesting workout.  It was originally designed as just an Echo Bike, but modified for the class size.

Bike - 26-19-13

Row - 24-13-5

Run - 22-12-6

I was pleased with 140 reps.  I really pushed the pace on the Bike and felt good about those volumes.  I was able to hold my pace substantially on the runs, but dropped off on the last 30 second row.  At least I know where I am at.

55-60 cruising pace on Echo Bike

60-65 hard pace, sustainable for a 1-2 minutes

65+ sprint, sustainable for 30 seconds

Pull-up Finisher - 1-1-1-1-1

Barbell Complex - Metcon

Monday, November 24, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Banded Pass Through

Squat (narrow, wide, normal stance)

Banded Bradford Press

Banded Muscle Snatch

5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean

--------

5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

--------

5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull

then...

2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Strength Complex

In 15:00 build to a heavy of the following complex: 

1 Squat Clean

1 Front Squat

1 Push Jerk 

1 Split jerk 

*bar must remain in your hands through the complex. 

75-95-105-115-125-135 pounds

Conditioning

“Air Force +”

20 Thruster

20 Sumo Deadlift High pull 

20 Push jerk

20 Overhead Squat

20 Front Squat

*4 Burpees for every minute that passes. 

135/95lb. 

Goal: Sub 11

Cap: 16:00 

Intermediate: 95/65lb. 

Baseline: 2 burpees every minute, 35/15lb. 

I scaled this to a 45 pound barbell and did *2 Burpees for every minute that passes.  I ended up finishing in 13:49 and felt good about the effort.  

Thrusters ~2 sets

Sumo Deadlift High pull ~2 sets

Push Jerk ~2-3 sets

Overhead Squat 6-6-8

Front Squat ~2 sets

I was moving reasonably well and it was very good load.

New Jump-N-Rope

I ended up making the drive to Louisville to get a new jump rope.  My Jump-N-Rope 1.5 has served me well.  I worked with Dylan and he recommended 2.5 rope with long handles.  I took a few swings and it felt pretty good. I was very happy to Venmo him $25 for the rope with a free mesh bag.  He even gave me a length of 1.5 if I struggle to adjust to the 2.5.  Very happy to support local small business and Jump-N-Rope is one of the best.