So, the gym couldn’t open so we are back to Zooming. Who will be there today?
Bob, Heather, Nikki, Grace, and I. So nice to see everyone again!

General Warm-Up
Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward/then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward than back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

2 rounds
0:45/0:45 supine banded hamstring stretch
12 barbell good mornings, use a 0:03 lowering phase (10 lb dumbbell)

Skill and Build-Up
Handstand Push-up Prep
0:30 single arm plank to wall press
*alternative: single-arm dumbbell overhead hold for 0:20 per arm (10 lb dumbbell)
0:30 planked wall press
*alternative: 0:30 2 dumbbells overhead hold (10 lb dumbbell set)
0:20 handstand hold back to the wall
*alternative – pike on the box (pike push-up from couch)
5 piked handstand push-ups (pike push-ups from inchworm position)
3 handstand push-up (pike push-ups from inchworm position)
*utilize variation to be completed in the workout “Diane” piked, piked on box, head to one abmat, or full handstand push-up

Deadlift progression (3 step) (10 lb dumbbell set)
*with an empty barbell or with a barbell and light bumpers loaded
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build-Up
3 rounds
3 deadlifts, touch and go (increase load each round) (15 lb dumbbell set)
2 handstand push-ups or alternative (10 lb dumbbell set shoulder press)

Diane (12:00)
for time
21-15-9
deadlift
handstand push ups

Minimal Equipment Options 5:45
Dumbbells (for time)
30 dumbbell deadlifts (15 lb dumbbell set)
21 handstand push-ups (10 lb dumbbell set shoulder press)
25 dumbbell deadlifts (15 lb dumbbell set)
15 handstand push-ups (10 lb dumbbell set shoulder press)
20 dumbbell deadlifts (15 lb dumbbell set)
9 handstand push-ups (10 lb dumbbell set shoulder press)

Cool Down
2 rounds
0:20 hollow hold
10 rollover v-sits

Good workout for this morning. Now to shower, finish packing and then head out to get on the road to visit Victoria!

We will try to Zoom as much as possible because I can’t go until the 8th without doing anything.

Have a great week everyone!!

Well, the gym can’t reopen yet. Therefore, Zoom will begin again next week. We’ll be on vacation but Grace and I are planning to get up (an hour earlier even) and do our workout with our class. We have missed seeing our workout buddies.

I missed Grace yesterday – she couldn’t get out of bed. Right now it’s not looking good either….I don’t hear anyone upstairs. So, we’ll see if she shows up in a few minutes, otherwise I’m on my own.

I’m not on my own! Grace just showed up 5:27 – not a minute to spare.

General Warm-Up
2 Rounds
1:30 row or bike
10 PVC pass-throughs
10 PVC Cuban press
10 prisoner good mornings, 0:03 eccentric
0:30 squat with hand reaches
*perform a prisoner good morning jump on the second round

Skill and Build-Up
Power Snatch Progression
*use a PVC pipe
5 lands
5 lands with bar overhead
5 behind the neck push jerk
5 high hang power snatch
5 hang power snatch
5 power snatch

Build Up
2 sets
3 position power snatch with an empty barbell

3 sets 3 position power snatch increasing load

Workout, Part 1
Every 2:00 for 10:00 (5 sets)
3 position power snatch

Dumbbell Option (10 lb set)
Every 2:00 for 10:00 (5 sets)
3-5 double dumbbell power snatches (5 each set)

Transition
Review part 2
Build-Up
10 beat swings (V-ups)
5 knees to elbows or knee raises (hold front of bike and do single leg knee to elbow)

Workout, Part 2
For time
50 cal/40 cal row
40 knees to elbows
30 power snatches

Dumbbell Option
For time 8:07
800m run or mile bike (1-mile bike)
60 V-ups (hold front of bike and do single leg knee to elbow)
40 double dumbbell power snatches or double dumbbell sumo deadlift high pull (15 lb set)

Cool Down
1:00/1:00 foam roll low back
1:00 foam roll t-spine

Miss seeing everyone on Zoom.  Oh well, we’ll survive. I’m glad Grace is getting up and working out each day. It’s at least a little easier to do this with someone else.
So glad the gym will be opening tonight at midnight! Not sure if Grace and I can make it there at that time but we’ll see.

General Warm-Up
2 rounds
0:30/0:30 spiderman stretch
0:30/0:30 side plank
0:30/0:30 Samson stretch
0:30/0:30 pigeon stretch on floor
0:30 high hips crab walk

Skill and Build-Up
Muscle Up Progression
10 ring rows to below chest (dumbbell rows) 
0:10/0:10 support hold + pause at bottom of support hold
10 muscle up transitions with feet on ground (box dips)
5 straight body muscle up transitions

3:00 muscle up attempts or practice a variation of the muscle up that is challenging

Build-Up
10 walking lunges
10 sit-ups
10 jumping lunges

Workout (12:00)
8 rounds (7)
0:20 muscle-ups (box dip variation)(about 8 dips each round)
0:10 rest

8 rounds (7)
0:20 sit-ups (with ab mat and feet under couch) (5-7 each round)
0:10 rest

8 rounds (8)
0:20 jumping lunges (10 each round)
0:10 rest

Accessory Work and Cool Down
3 rounds
30 banded bicep curls
30 banded pushdowns

2 rounds
0:45 supine straddle wall stretch (didn’t have a wall to do this on)
1:00/1:00 couch stretch (0:30/0:30)

Ok…today was horrible. I was alone, as Grace didn’t get out of bed. I’m tired, so hard to push myself. These things should not have felt too bad today but they were terrible and I felt like I could barely do them.

Oh well….always another day. I guess I just need a little more sleep. Maybe tonight?

Have a good day everyone. Talk with you tomorrow.

Wow, we had a graduation party for Grace last night. I am so tired this morning. But of course, my body woke up at 4:40 a.m. all by its self.

So, we’ll see if Grace shows up today? Yep, she did. We are both tired so we’ll see how this works out for us today?

General Warm-Up (12:00)

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides (I can actually do some of these)
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
(Extremely challenging for me today. I could barely jump rope today let alone do all these other things.)

2 Rounds
5/5 quadruped rotations, slow
10 squat with counter balance
0:30/0:30 single leg glute bridge
0:45/0:45 band front rack stretch

Skill and Build Up (11:00)
Squat clean Progression
*with an empty barbell (PVC pipe)
5 front squats
5 lands
5 high hang squat cleans
5 hang squat cleans from mid-thigh
5 squat cleans

Build Up (10 lb db set)
3 Sets
2 squat cleans + 2 front squats, increasing in load

Workout, Part 1 (9:00)
Every 1:30 for 9:00 (6 sets)
1 squat clean + 1 front squat

Dumbbell Option (10 lb db set)
Every 1:30 for 9:00 (6 sets)
3-5 dumbbell squat cleans + 3-5 dumbbell front squats (I did 5 of each; each set)

Transition and Workout Prep (5:00)
Review workout and movement standards for part 2

Build Up
3 squat clean + front squat (workout weight) (10 lb db set)
3 bar facing burpees
15 double unders (25 single unders)

Workout Part 2 (12:00)
For time
21-15-9
Squat clean + front squat
bar facing burpees
5x the reps of double unders (105-75-45)

Dumbbell Variation
For time 11:25
21-15-9 (15 – 9 – 6)
dumbbell squat clean + dumbbell front squat (50 lbs/35 lbs) (10 lb set)
bar facing burpees (facing dumbbells) (regular burpees but could only do 10 – 6 -3)
5x the reps of double unders (105-75-45) (single unders 125, 75, 40)

Cool Down (5:00)
3:00-5:00 row, bike, or run easy (walked outside, up the street 2:30 and then turned around and came home)

This was a very challenging workout for us because we were both so tired. Hopefully,

we can sneak a nap in someplace today. Then, bed early!

Have a great day everyone!!

After 87 days of CrossFit over Zoom, it’s awesome that we will be heading back to the gym at the end of this week. In the meantime, we are done with Zoom so preparations can be made for reopening. Yes, I already miss Zoom and it is hard to do this on my own. Actually, I’m not on my own this time…Grace is doing CrossFit with me. We just need to make sure we review the workout the night before and if we need help adapting/modifying, then we need to send a message to Matt.

So, today’s workout…

General Warm-Up
2 rounds
1:00 jumping jacks
0:30 bar hangs (dumbbell overhead hold)
0:30 up dog to down dog
0:30 plank hold

Overhead Movement Prep
•with empty barbell
10 shoulder press
5 push press

Push Jerk Progression
5 jump and land with hands at side (with PVC pipe)
5 jerk balance from head level, with barbell (with PVC pipe)
5 push jerk (with PVC pipe)

Build-Up
3 shoulder press + 3 push press + 3 push jerks, light (10 lb db set)
10 hanging scap retractions (10 lb db rows)

3 shoulder press + 3 push press + 3 push jerks, light to moderate (10 lb db set)
5 strict pull-ups (10 lb db rows)

3 shoulder press + 3 push press + 3 push jerks, moderate (10 lb db set)
3 weighted pull-ups, light (10 lb db rows)

Workout, Part 1
Every 3:00 for 9:00 (3 sets)
3 shoulder press
max rep unbroken weighted pull-up

Dumbbell Option
Every 3:00 for 9:00 (3 sets)
5 dumbbell shoulder press or max rep dumbbell shoulder press if only light to moderate dumbbells (10 lb db set)
Max rep pull-ups or dumbbell row (10 lb set – 25, 25, 25, 25, 25)

Workout, Part 2
Every 3:00 for 9:00 (3 sets)
3 push presses
Max rep unbroken strict chest to bar pull-ups
continue to have clock running from part 1

Dumbbell option
Every 3:00 for 9:00
5 push press or max rep push press (10 lb db set)
Max rep strict chest to bar pull-ups or single-arm dumbbell high pull (10 lb db – 25 each arm, each round)

Workout, Part 3
Every 3:00 for 9:00 (3 sets)
3 push jerks
Max rep unbroken strict pull-ups
Keep the clock running from part 2
Attempt to increase the load over the course of the 3 sets.

Dumbbell Option
Every 3:00 for 9:00 (3 sets)
5 dumbbell push jerks or 1:00 of max rep push jerks (10 lb db set)
Max hold with chest to rings or truck/table (bent over dumbbell rows – 10 lb set – 25 each round)

Ok…we are finished it’s 6:22 a.m. – not too bad for on our own.

Well, we found out yesterday that there will be no more Zoom. They are getting the gym ready to open! That is exciting but I’m not sure how I am going to do this on my own the next few weeks? They will open the gym this Friday with a special Welcome Back WOD at 12:00 a.m. then the 12:00 p.m. and 5:30 p.m. classes will be held.

Grace and I will work on this and modify it as best we can. We are excited to get to the gym but I have to work so not sure midnight will work for me on Thursday/Friday. Then, we are leaving on vacation on 6/29 and will be gone until 7/8.  So, I guess we will have to plan out what we are going to do during that time???

Ok, just waiting for Grace and we can begin our morning…

Grace and I went outside to do all of our workout today.

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
Did all of this from in front of the garage and into the driveway.

Run Prep
2 rounds
100m shuttle run (from garage to sidewalk at end of driveway)
50 ft single under hops (5 single unders in place and 5 single unders hopping forward) (from garage to back of Ginny’s house)

Workout
at 0:00
1600m run

at 12:00
1200m run

at 20:00
800m run

at 26:00
400m run

Instead of all the running this morning, (did you remember…I’m still 50, fat, and don’t run), Grace and I decided to walk as far as we could for 15 minutes and then walk back home. We walked for 31:47. Then we came in the house to finish the accessory work.

Core Accessory Work
3 rounds NOT for time
30 hanging flutter kicks
30 toe-touch crunch
0:30/0:30 heel-toe hamstring stretch

We did this work in the house. I don’t think I’ll ever really be able to do a toe-touch crunch. Do people realize how far away my arms are from my feet?? I really don’t know how someone expects me to actually touch my toes with my feet in the air??

Oh well…have a great day!