Who will show up this morning? Bob, Lacey, and me.

General Warm- Up
3:00 run, row or bike (bike)

Kettlebell warm-up series (whole body focus)
2 Rounds (used 10lb db – left side very hard to do)
5 right-arm single-arm overhead lunges
5 right-arm single-arm kneeling press
5 right-arm kneeling windmills
5 left-arm single-arm overhead lunges
5 left-arm single-arm kneeling press
5 left-arm kneeling windmills

Workout Prep
Demonstrate movement modifications
At a rate of perceived effort 4-5 (becoming uncomfortable, breathing heavily, can hold a short conversation)
5 pull-ups with anticipated pull-up variation to be used in the workout (5 db rows with 10 lb set)
10 push-ups
15 air squats (only able to do 12)

based on what I did in the minute above – we decided the best scale for me was 3, 6, 9

“Chelsea”
Workout (30:00)
EMOM
5 pull-ups (db rows) (3 db rows with 10 lb set)
10 push-ups (6 on my knees)
15 air squats (9)

was able to do those and still have 15-18 seconds to rest (not sure how they think you can rest in 12-15 seconds but I guess it makes them feel good to say they planned a “rest” for you.)

Cool Down
3:00 bike

Tough work out but I felt good that I got through the number we thought i could each time and I feel like I am actually getting faster and things are getting easier. Perhaps i should have used the 15 lb db set but I wasn’t sure if I could get through all 30 rounds with those. Maybe next time.

Have a good day everyone.

Who will do CrossFit with me today and what will the workout be? Those always seem to be the questions.
Good Morning to Matt (of course he’s there), Bob, Dave, Lacey, Heather, Nikki, and me.

CHAN Warm Up
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
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 (15:00)
Deadlift Progression (10 lb db set)
complete 2 rounds
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees and stand
5 deadlift

Build Up (10:00)
5 deadlifts light (10 lb db set)
5 beat swings (sit ups at my couch)
5 deadlifts moderate (10 lb db set)
5 straight leg, set-ups (using ab mat behind me)
3 deadlifts, moderate load (10 lb db set)
3 hanging knee raises (tuck crunch)
3 deadlifts, moderate to heavy load (15 lb db set)
3 toes to bar (tuck crunch)
3 deadlifts, at or slightly below intended workout weight (15 lb db set)

Workout (15:00)
7 rounds for time (11:28)
10-15 deadlifts (15 lb db set) (15, 10, 10, 15, 15, 10, 15)
15 v-ups  (tuck crunch – knees to chest) (10, 12, 10, 12, 10, 10, 10)

Accessory Work (10:00)
3 rounds NOT for time
20 good mornings (with PVC pipe)
0:30/0:30 pigeon stretch

Actually was a good workout. The 15 lb db set didn’t feel too bad today.
Sort of feel like I should try the 25 lb set at some point in the near future. When we do something that I need to increase load but maybe only 1 or 2 times. So, maybe I just need to get the 25 lb set and at least set them near the 10’s and 15’s 🙂

Have a great day everyone.

I do really miss going to the gym. I would prefer to be at the gym to do these workouts.

Let’s see who shows up to do this workout today…Bob, Dave, Nikki, Lacey, Heather and me.

General Warm-Up
5 rounds
0:20 single leg, single under (I was actually able to do some of these each time! I didn’t think I would be able to get any!)
0:10 rest

2 rounds
0:10 double unders or attempts (tried but I can’t really do those)
0:20 rest

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
Every 5:00 for 25:00 (5 sets)
60 double under (100 single unders) (100 singles, 80, 91, and then I did a combination of singles and I tried to figure out double unders and just spent the 0:45 trying.)
400m run (1:45 bike – hard – I went between 0.42-0.51 m each time)

Core Accessory Work
3 rounds NOT for time (used the 10lb db today)
15 dumbbell side bends, right
50ft single-arm farmer carry, right
0:30 rest
15 dumbbell side bends, left
50ft  single-arm farmer carry, left
0:30 rest

Cool Down
2 rounds
0:45/0:45 heel toe hamstring stretch
10/10 dynamic calf stretch

Totally hot and sweaty so must have been a good work out for Monday. My legs hurt as well so I guess they are now definitely awake! Good thing as today is our homework drop-off/pick-up so my legs will get lots of exercise today!

Have a nice day everyone. Talk to you later!

It’s a stormy, rainy Friday. What kind of workout will we have today? Who will be doing this workout together? me, Jeff Fisher, Lacey

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges (missed this audio cut out and restarted zoom)
10/10 lateral lunges (missed this audio cut out and restarted zoom)
inchworm + push ups (5,4,3,2,1) (2)
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

Skill and Build Up
Sumo Deadlift High Pull Progression (10lb db set)
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Deadlift Progression
5 sumo deadlifts high pulls
5 dumbbell thrusters

Build Up and Primer
100m run (30 sec bike)
5 Sumo deadlift high pulls (10 lb db set)
5 dumbbell thrusters (10 lb db set)

Conditioning
For Time 29:58
10 rounds
200m run  (bike 1:00-1:15)
10 Sumo deadlift high pulls (10 lb db set)
10 dumbbell thrusters (10 lb db set)

That was really hard. Thrusters seem to be the toughest as both arms don’t always want to go up – especially the left arm. The left arm sometimes feels like it is really weak and just does what it wants to.

Glad that workout is over so now on to showering and ready for work.

Have a nice day!

…wait…I am NOT at the gym. I am at home. Yes, my home has somehow become the modified gym. If you don’t know this yet, doing CrossFit at home is NOT the same as being at the gym. But for now it will have to do….I just miss it and the great people that I have met there.

So, let’s see who will be at the gym with me this morning…Bob, Dave, Lacey, Heather

General Warm-Up
8:00 AMRAP at moderate pace
100 single unders
5 push-ups to down dog
10 hollow rocks (this is very hard, I can’t rock for the life of me)
10 walking lunges

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
0:15 dumbbell push presses, workout weight (10 lb set)
0:15 rest
0:15 jumping lunges (stationary lunges)
0:15 rest
0:15 crab walk (tried to walk but that ain’t happening here – guess I’m not 12 anymore – I think I moved about 3 inches)

Workout
5 rounds for max reps
0:40 max rep dumbbell push press (10 lb set – 10, 8, 8, 8, 8)
0:20 rest
0:40 max rep jumping lunges (12 stationary lunges)
0:20 rest
0:40 crab walk (1st and 5th rounds moved about 3 inches otherwise it was just a crab walk hold)
0:20 rest

Accessory Work/Structural Balance
3 rounds not for time
10/10 landmine single arm row (10 lb db rows)
15 band face pulls (low band) (band pull aparts)

Just love when they throw things in that I SHOULD be able to do because you know when I was a kid I could do them no problem and then it makes me realize I am not a kid – I’m 50! Guess that’s another thing I’ll have to work on.

Have a great day everyone.