To answer that question….my daughter made me??? No she pushed and I am the one who chose to continue doing it. Sometimes things are just hard…

Ok…have to admit, last night when I checked FaceBook and the app for the workout, I was a bit worried as I really can’t run. I sent Matt a message and said,

Hey Matt – ok tomorrow’s workout…. I don’t have a place to do a 200m run – I won’t run outside by myself in the dark (well…I’m not even sure I can really run…) and are you sure I can do 10 burpees for 15 rounds…. think I need some motivational scaling???…..

Response – you can bike and do 5-8 burpees

Ok, if he thinks I can handle this then I guess maybe….I can….
I think people forget I’m fat and 50….

March 31 – Day 10;  Zoom 

Warm Up
4 rounds
0:20 mountain climbers
0:10 rest
0:20 jumping jacks
0:10 rest

2 rounds
100m run
10 toy soldiers
10 boot strappers
5 inchworm + updog to down dog

For Time 35:00 min
15 rounds
200m run (1:30 min) (I did 1:00 bike)
15 burpees (10) (I did 8, and then 6-7 each time)

March 30 – Day 9;  Zoom 

Should probably tell you about my jump rope skills, basically there are not many. When I was a kid, actually even when I was 9 months pregnant for my 4th baby, I could jump rope like crazy. I loved it! But I discovered when I started CrossFit that jump rope skills are something that definitely gets lost if you don’t keep using them!
I can finally do the single unders and sometimes even 100 nonstop. But you will see that with today’s skill set, I really don’t have those other things figured out. Hey-did you forget, I’m fat and 50!

TABATA Jump Rope Skills Set (just so you know….I can only do single unders, the rest I just try to do…but boy is this difficult….maybe someday??)
0:20 Singles
0:10 rest
0:20 Side to side bunny hop
0:10 rest
0:20 alternating legs
0:10 rest
0:20 in and out
0:10 rest
0:20 high knee
0:10 rest
0:20 butt kickers
0:10 rest
0:20 double unders or triple unders

Warm Up – 2 rounds
10 inchworm + push-up
10 spiderman
20 band pull aparts
15 pass through

Build Up
5 sumo deadlift (10lb db)
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
1 sumo deadlift high pulls

Build Up
5 sumo deadlift high pulls, workout weight (15 lbs)
10 double unders or 30 singles

Workout
5 Rounds
15 Sumo Deadlift High Pulls (15 lb db – 15, 12, 12, 12, 10)
45 Double Unders or 60 singles (60, 45, 48, 40, 37)

4 Rounds (NFT)
5/5 single arm dumbbell rows
15 rear delt raises
Rest 1:00 between sets

March 27 – Day 9;  Zoom 

I love the way they don’t tell you how many squats you are actually doing, they just sort of hide them in the workout!

Warm Up – 2 rounds
1:00 row, bike, run, plate jump or jump rope
0:45 glute bridges
0:30 boot strappers
0:30 squat with hand reaches
5 squat therapy

Skill & Build Up
Overhead squat skill (4:00)
20 pass throughs
10 waiters overhead squats
10 sorts press
5 overhead squats

Buildup
10 overhead squats, empty barbell
5 overhead squats, light
3 overhead squats, light to moderate
3 overhead squats, moderate

Workout
Every 3 Minutes for 5 Sets
0:30 Double DB Overhead Squats

Tabata 16 Intervals
0:20 Single Arm DB OHS
0:10 rest
0:20 Sit ups
0:10 rest

March 26 – Day 8  

Matt did not join us today. No sense in having a meeting for us to all run away 🙂
I have to say that since I posted those initial posts on facebook about my workout, I am not making sure I write down everyday. I know some of you will get tired of reading these but at least I have a record and will be able to go back later and see improvement (hopefully). So, there will be days that the only posts are just my morning CrossFit class.

Warm Up
“modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10 yds Figure 4
10 yds Walking Samson stretch
10yds Toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels (couldn’t do crack on my foot)
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Workout
7:00 bike
1:30 rest
7:00 bike
1:30 rest
7:00 bike

March 25 – Day 7  Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Saddi, Dave, Bob, Jeff Fisher

Warm Up – 2 rounds
5 push-up to down dog
10 PVC pass throughs, slow
15 Scap retraction push-ups
50ft/50ft single arm kettlebell overhead walk (10lb db)

Strength
Every 3:30 for 10:30 (3 sets)
AMRAP dumbbell floor press (10lb, 10lb, 15lb)
0:10-0:20 rest
5 strict handstand push-ups (pike behind, head in front of hands, try to go down)

Conditioning for Time
30-25-20-15
renegade rows  (15, 12, 10, 10)
push-ups or bench/box dips (10, 8, 8, 6)
renegade rows
push-ups or bench/box dips
renegade rows
push-ups or bench/box dips
renegade rows
push-ups or bench/box dips

March 24 – Day 6  Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Sadi, Kari, Nikki, Bob, Dave

Warm Up – 2 rounds
5 burpees
10 walking lunges
15 banded good mornings
20 banded pull aparts
0:30/0:30 side plank with rotation

Build Up
Every 1:30 for 6:00 (4 sets)
Set 1: 3 power snatches (10 lbs dumbbell)
Set 2: 3 power snatches (15 lbs dumbbell)
Set 3: 2 power snatches (15 lbs dumbbell)
Set 4: 2 power snatches (15 lbs dumbbell)

Workout – power snatches
4 -3-2-4-3-2  (15, 25,25,25,25,25)

Conditioning
8:00 EMOM (8 rounds)
12 walking lunges (12, 10, 8, 8, 8, 8, 8, 8)

Remaining time in each complete as many rounds as possible DB Snatches (4)

This Zoom CrossFit still isn’t the same as being at the gym but it is definitely nice to see a few people!

March 23 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout….. Nikki, Kari, Bob, Dave – nice to have a group today!

Definitely tell I work hard when we have a class – I think I can wring my shirt out I am so sweaty!

Warm Up
3:00 row or bike at an easy pace

“Chan warm-up”
8/8 Spiderman lunges
10/10 lateral lunges
Inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

Prep (10lb dumbbell)
5/5 windmill
10 goblet squats
10 single arm dumbbell overhead walking lunges
5/5 Turkish get-up (regular sit ups)

Buildup
1 min bike
100 ft double 10lb dumbbells front rack walk
5 goblet squats
5 Turkish get-ups (regular sit ups)

Workout 16:00
3 min bike
200 ft double kettlebell front rack walk (10 lb dumbbells)
40 Goblet squats (25)
20 Turkish get-ups (regular sit ups 10)
40 Goblet squats (22)
200 ft double kettlebell front rack walk (10 lb dumbbells)
3 min bike
Rode 3:30 longer until others were done

Cool-down
3 rounds
10 side plank, dips, left (7-5-5)
0:15 side plank, left hold
10 side plank dips, right (6-5-4)
0:15 side plank right (2)

March 21 –  Saturday CrossFit 

To do or not to do…. We will see….   NOPE did not get up….

But I do want to know What the Heck is a devil press??

Matt’s Workout
10 Devil Press
5 Thrusters
7 Devil Press
5 Thrusters
8 Devil Press
5 Thrusters
7 Devil Press
5 Thrusters
6 Devil Press
5 Thrusters
5 Devil Press
5 Thrusters
4 Devil Press
5 Thrusters
3 Devil Press
5 Thrusters
2 Devil Press
5 Thrusters
1 Devil Press
5 Thrusters

Warm-Up
2 Rounds
Bike 3 mins
5/5 dumbbell single-leg deadlift
5 dumbbell sweat shrugs

Conditioning
5 rounds for time
20 alternating dumbbell rows
15 tuck jumps
20 dumbbell deadlifts
1:00 rest between rounds

Accessory Work
3 Rounds not for time
0:30 band pull aparts
20 band bicep curls

March 20 – Day 4  Zoom 

Technology is awesome! Matt was in my family room coaching me as if I were at the gym. Definitely work much harder when someone is telling you what to do, making sure you are doing it correctly, and encouraging you to keep going. 

My only question this morning — where was everyone?? Some of you who regularly showed up at the gym at 5:30 a.m. should really still get up and do this – it worked well. 

Warm Up (3 rounds)
100 single under
50ft single arm dumbbell (10lb) overhead walk
7 ATY (used 3lb weight in each hand)

Workout
Ballistic Push-Up 5-5-5-5-5  (I, of course, did regular push-ups – the first 3 were regular, but then on my knees)
1:30 rest between sets

5 Rounds for Time
10 Two push-up burpees
150 single under (jump for 1:30)

Oh my heavens, I have NEVER done an actual burpee…the last time we were supposed to do them, I did them inclined from a box.

Have to say that when Sonja was doing her birthday burpees, my thoughts were…glad I wasn’t going to the gym when I turned 50…but maybe by the time my 51st birthday gets here I’ll actually be able to do 1 — my birthday is in October 🙂

Pretty sure if Matt had not been there to just tell me to do them, I’m pretty sure I wouldn’t have done them. I’m pretty sure I would have said, “I can’t do those.” Matt didn’t even really give me an option…yes, I did the push-ups on my knees but somehow I was actually able to stand up from them! I could definitely see where the bear crawl helped get me there. 

Now….will I join them tomorrow for a Saturday workout……?????