April 30 – Zoom 

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

Well, technology is mostly awesome. Today there were issues with my audio. I finally left the class and reentered and it seemed to fix it.

General Warm Up (15:00)
Stretch sequence
2 rounds each leg
Perform all 3 stretches on one side and then move to other side
0:30 lunge circles
0:30 straighten the front leg
0:30 hands to outside

2 Rounds
10 air squats
10/10/ side plank dips
10 walking lunges
0:30 superman hold (on floor)

Workout Prep (4:00)
L-sit prep (tuck hold)
0:20 pike stretch
10/10 single leg compressions
0:20 pike stretch
10 compressions
0:10 tuck L-sit
0:10 L-sit

Build Up
3 sets
3 squats (10 lb db set)

Workout (15:00)
5 rounds for time (12:58)
15 front squats (10lb db set)
0:45 tuck sit, accumulated

Cool Down
2 rounds
1:00 easy air squats
0:30/0:30 samson stretch

April 29 – Zoom 

Today’s 5:30 a.m. workout buddies…Dave, Bob, Lacey, Karie, and me

General Warm Up (5:00)
1:00 easy running (bike)
5 inchworms + push-ups and squats
15 band pull apart or rear debt raises (band pull apart)
0:30 spiderman walk

Transition (5:00)
strict pull-ups (5 db rows 10 lb set)
push ups (6 on knees)

Severin (45:00) for time 42:00
50 strict pull-ups  (50 each 10 lb db rows)
100 hand release push-ups (100 knee push-ups)
5k run (bike) (Matt knows I’m not a runner – especially in the dark, alone at 5:30 a.m. – therefore, he told me to ride 7 miles on my exercise bike. Did I hear that correctly? 7 miles?? I don’t think I can do it but I guess if he told me that then for some reason he thinks I can do it.)

Wow! That was tough!! I can’t believe I actually just did that-especially the 7 mile bike ride!!

April 28 – Zoom 

5:30 a.m. workout…..Dave, Bob, Lacey, Kathy, and me 

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill & Build Up (11:00)
Power Snatch Progression (10 lb db)
5 deadlift + shrug + elbows high
5 muscle snatch
5 power snatch

Build Up (7:00)
5 power snatches light
5 beat swings
3 power snatches moderate
3 knee raises
1 power snatch, workout weight
3 toes to bar

Workout (15:00)
7 rounds for time (13:00)
5 power snatches (10 lb db – 5 each arm)
12 toes to bar (toes to couch – or at least butt off floor and knees to chest)

Accessory Work (10:00)
3 rounds NOT for time
6/6 glute march
35 band pull aparts (this was extremely difficult after all of the workout)

April 8 – Zoom 

Today’s athletes…Bob, Dave, Nikki, me

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Workout Prep (8:00)
0:30 bike
10 db rows (15lb set)
0:30 bike
6 db rows (15lb set)
6 db step-ups (15lb set)
0:30 bike
3 db rows (15lb set)
3 db step-ups (10lb set)

AMRAP (5:00)
db rows (15lb set)

2:00 rest

AMRAP (5:00)
dumbbell box step ups (10lb set)

2:00 rest

AMRAP (5:00)
bike for calories (42 calories)

I have to admit that my kids were right along time ago, it’s good to write down what you do everyday so you will be able to see your improvements. I also find it fascinating that I was unsure about sharing my workouts with others and now I want to be sure I list everything and I really don’t care who reads it. If someone else can learn something from this fat, 50 year old (who still loves food by the way) then great!

I also have to admit that doing push jerks with dumbbells is ok because at least I have some weights to do something with however, it is NOT the same as lifting weights with a barbell. I thought I was doing so well with those…someday I might go to the gym again and will be able to try weight lifting again.

April 7 – Zoom 

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

Warm Up (12:00)
3 rounds
100 single under
100ft/100 ft single arm kettlebell overhead walk (10lb)
7 ATY with plates (3.5lb set)

Push Jerk Progression (3 step) (4:00)
5 jump and land (10lb set)
5 jerk balance from head level
5 push jerk
with a PVC pipe and then empty barbell

Build Up (10:00)
4 Sets
3 push jerks (10lb set)

Workout
Every 3:00 (5 sets)
0:45 max rep DB push jerks (10, 12, 12,12 (3 at 15lb), 12) (10lb set)
5 rounds
0:50 handstand hold (1st round plank up from couch) (on floor
0:10 rest
0:50 goblet wall sit (1st 3 sets with 15lb db – last 2 no weight)
0:10 rest

Cool Down (5:00)
2 rounds
1:00 air squat, easy pace
1:00 PVC pipe shoulder press

CrossFit from home still is not ok. It works and I’m thankful, but I need to be with these people and working out at the gym. Ok, I think I’ve mentioned but sometimes it is nice to not go anywhere but still do a good workout.

April 6 – Zoom 

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

Warm Up (10:00)
3 rounds
1:00 jumping jacks
5 inchworm +updog to down dog
10 spiderman walk steps
10 air squats

AMRAP (5:00)
Single arm dumbbell snatch progression with a light dumbbell
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5 dumbbell snatch (full movement)

Build Up (5:00)
 2 rounds
5 air squats
3 dumbbell snatches, right arm
5 push-ups
3 dumbbell snatches, left arm

10:00 AMRAP
10 air squats
9 single arm dumbbell snatches, right arm (10lb)
10 push-ups
9 single arm dumbbell snatches, left arm

AMRAP (5:00)
3 rounds not for time
10 side plank, dips, left
0:15 side plant left
10 side plan dips, right
0:15 side plank right

after completion of the 3 rounds, complete
100 bird dogs

April 3 – 

No Zoom today as the workout is really running….
Have to say that I enjoy posting all the workouts and putting down what I do.
So, sorry if these bore you.

Warm Up

Modified Hinshaw running warm-up
10 yards over the hurdle
10 yards knee to chest
10 yards figure 4
10 yards walking Samson stretch
10 yards toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yards toes out walk
10 yards toes in walk
10 yards walk on heels
10 yards walk on toes
10 yards walk on outside of feet
10 yards walk on inside of feet

Workout prep
2 rounds
100m shuttle run (run around circle from my family room, through the kitchen, and back – twice for 100m)
50ft single under hops 

Conditioning (22:00)
2 Rounds
10:00 run @ aerobic heart rate (bike)
2:00 rest

April 2 – Day 12;  Zoom 

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

Warm Up
EMOM 9:00
Minute 1 – row
Minute 2 – push-up to down dog, pause 0:03 in the down dog position
Minute 3 – plate overhead reverse lunges

Push Press Skill (5:00) 5 lb db
5 dip and hold
5 dip and drive, slow
5 dip and drive fast
7 push press

Every 3:00 for 9:00 (3 sets) 10lb db
max rep dumbbell press throws (use medicine ball, pack, bag or rock)

AMRAP 10:00
Max rep dumbbell bench press 15lb db
13,13,12,10,6,5,6,3

Ok – April Fools! I’m kidding. Needed to say something today 🙂

April 1 – Day 11;  Zoom 

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

Warm Up
3:00 bike

“Chan Warm-Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Clean and Front Squat Specific (10 lb dumbbells)
5 clean pulls
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang power cleans
5 front squats
5 power cleans
5 front squats

Build Up
2 Sets (15lb dumbbells)
3 power cleans + 3 front squats

Every 2:00 for 10:00 (5 sets) (15 lb dumbbells)
3 Power cleans + 3 front squats

Workout (10:00 cap)
15-12-9-3
Dumbbell power cleans
DB front squats
(I used 10lb dumbbells for first 3 and last set I did 15lb dumbbells – first time I have ever done the correct amount and finished under the time)

Cool-Down
5:00 bike