Since today is a rowing day (or walking) there is no zoom. So as soon as Grace comes down, we will begin our workout.

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)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30 lateral neck stretch
0:30 posterior neck stretch
10/10 wrist circles

2 Rounds (biked)
1:00 row, easy
0:40 row, moderate
0:20 row, hard
*2:00-4:00 rest between rounds to allow others to use the rower

Workout
Rowing 2000m (Grace and I went for a walk – combining this with the cool down walk – total 1.92 miles.) )

Cool Down & Recovery
3:00-5:00 walk, row, or bike easy

2-3 rounds NOT for time
25 banded good mornings
10-15 weighted sit-ups (I skipped these and Grace did them)
0:30/0:30 pigeon stretch on floor

Another workout in the books. Have a great day everyone!

Who will be working out this morning? Bob, Dave, Jeff, Lacey, Heather, Grace, and me.

General Warm-Up
2 rounds
150m Run (0:35 bike)
30 ft spiderman lunge walk
30 ft lateral lunge walk
10 pass-throughs
0:45 squat with hand reaches (PVC pipe)

Skill and Build-Up
Overhead Squat Progression (PVC)
5 waiter carry 1/2 overhead squat
5 waiter carry overhead squat
7-10 overhead squat
*use a PVC, pipe, broomstick, or dowel

Build-Up
3 sets
5 overhead squats (10 lb db)

Workout
EMO3M for 18:00 (6 sets)
400m run (1:40 bike)
with the remaining time in the 3:00 interval
AMRAP
overhead squats
or bar-facing burpees

*2:00 rest between intervals

Intervals 1/3/5 overhead squats (10 lb db)
Intervals 2/4/6 bar facing burpees

Cool Down
2 rounds
0:30/0:30 prone pec stretch
0:45 superman

Another good workout. Hope everyone has a good day.

Welcome to a new week. It’s Monday. Hard to believe how fast the weekends tend to fly by.

Let’s see who is working out today? Bob, Dave, Heather, Lacey, Grace, and me.

General Warm-Up
Plate Warm-Up Sequence
2 Rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single-leg forward hops
0:10 rest
0:20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
5 push-up to down dogs, 0:05 pause in down dog position
10 plate overhead walking lunges (10 lb db)
0:20/0:20 side plank to reach through
0:30 barbell overhead hold, empty bar (10 lb db)

Workout Part 1
10:00 EMOM
3 push jerks + 1 split jerk

Dumbbells
3 dumbbell push jerks + 1 dumbbell split jerk  (still could not do a split jerk so just did 4 push jerks – used 10 lb set)

Workout Part 2
10:00 AMRAP
6 split jerks, alternating feet
12 Russian twists
18 deadlifts

Dumbbells
6 dumbbell split jerks, alternating (10 lb set)
12 Russian twists (5 lb weight)
18 dumbbell deadlifts (15 lb set)

Cool Down
2 Rounds
0:45 wall press stretch
0:45/0:45 spiderman stretch

Good way to start the week. Nice and sweaty. Time for shower, breakfast, and off to work. Have a great day everyone.

Who will be Zooming today? Bob, Dave, Jeff, Nikki, Lacey, Heather, Grace, and I.

General Warm-Up

2 Rounds
1:30 bike, row, jump rope or run easy (bike)
7 Kang squats, slow (10 lb db set)
0:30-0:45 barbell overhead hold (10 lb db set)
0:30 squat with hand reaches

Skill and Build Up
Clean and Jerk Prep
3 front squat + push press (10 lb db set)
3 hang power cleans + push jerk (10 lb db set)
3 hang squat cleans + split jerk (10 lb db set – push jerk instead since my toe still is hurt)
3 clean pulls (10 lb db set)
3 power cleans (10 lb db set)
3 squat clean + split jerk (10 lb db set)

Build Up
5 sets
1 clean pull + 1 power clean + 1 squat clean + 1 front squat + 1 jerk (10 lb db set)

Workout
Every 3:00 for 15:00 (5 sets)
1 clean pull + 1 power clean + 1 squat clean + 1 front squat + 1 split jerk
(1st set – 3 each with 10 lb db set; 2nd-5th sets – 2 each with 15 lb db set)

Dumbbells
Perform the same complex but add reps to each movement to make each set challenging.
The reps added will be determined by load available. Try for a load that is challenging 3-5 reps each movement.

Strength/Power
Front squat – Weightlifting
3×6

Dumbbells
Every 3:00 for 9:00 (3 sets)
1:00 dumbbell front squats with tempo
(10 lb db set – approx 8 each set)

Another workout in the books. Only problem today was that I couldn’t do the split jerks because my left toe is still pretty swollen and bruised. Such a bummer because when we last did split jerks I did really well with them and I actually liked them. But had to do only push jerks today. Hopefully this toe feels better soon.

Have a good day everyone.

Home from St. Louis. It’s always nice to go away but always nice to return home.  At least we don’t have to CrossFit at 4:30 a.m.! Back to our normal 5:30 a.m. gym time and back in our own home gym 🙂

Who will be working out today? Who knows if Grace will even show up as we were both so tired last night!  Our workout partners this morning were Bob, Dave, Jeff, Heather, Lacey, Grace, and me.

General Warm-Up (12:00)

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders (I was able to do some of these.)
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:20 double unders (I don’t think I’ll ever get this figured out.)
0:20 triple unders
(Jump roping is so challenging. I am determined that SOMEDAY I will be able to do these kinds of jump rope skills.)

2 Rounds
10/10 dynamic calf stretch (Could not do on my left leg as I stubbed my left big toe the other day and I can’t put weight or pressure on the toe. Yes, it’s bruised pretty badly – the toe is very purplish.)
20 band pull aparts

Downdog Sequence 2
0:10 downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles (could not figure out quite how to do this.)
0:10 Updog
0:10/0:10 Downdog with ankle reach (can’t quite reach my ankles – but someday)

Skill and Build Up
Ring Dip Prep (box dips on a chair)
0:20 ring top support
0:20 ring bottom support
3 jumping ring dip + 0:03-0:05 negative phase
3-5 ring dips

Build Up
2 rounds
3 dumbbell push-up + 1 renegade row per arm, increase load each round for the push-up hands on dumbbells (10 lb db)
10 double under (20 single unders)

Workout
For time
5 Rounds
10 dumbbell push-up + renegade row each arm (1st, 2nd rounds – 15 lb set — rounds 3-5 10 lb set)
40 double unders (singles – 60, 60, 55, 60, 40)

Into

3 Rounds (I started with this and Grace started with the first part of workout)
15 ring dips (chair dips – 12, 10, 15)
50 double unders (singles – 75, 80, 65)

Accessory Work
3 Rounds NOT for time
10 dumbbell skull crushers (10 lb set)
10-15 rear delt raises (15 band pull aparts)

Good to be home for working out. Good workout. Good to see everyone.

Have a great day everyone.

Still in St. Louis so up at 4:00 for CrossFit at 4:30 a.m.  It was nice to see Matt, Bob, Jeff, and Nikki meeting up with Grace and me for this morning workout.

General Warm-Up
3:00 row or bike at easy pace (we ran around the room and out onto deck)

“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 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Handstand Walk Progression
0:20 plank hold shoulder taps
0:20 plank to single-arm wall press (continued with shoulder taps)
0:20 plank to wall press plank (hold plank)
2 partial wall walks + 6 shoulder taps (push-ups and shoulder taps)
2 wall walks + 6 shoulder taps (push-ups and shoulder taps)

Build-Up
1:00 handstand walk practice or variation
5 burpees
5 pull-ups
1:00 handstand walk practice or variation
3 burpee pull-ups or variation

Workout (15:00)
2 rounds for Time (12:45)
100 ft handstand walk (40 plank shoulder taps)
25 burpee pull-ups (30 burpees – I ended up doing inclined burpees from an end table as I stubbed my left big toe yesterday and putting pressure on it trying to get up from a burpee was extremely painful.)

Accessory Work
3 rounds NOT for time
6-10/6-10 single arm ring rows (10 lb db – did bent over db rows – 10)
0:30-0;45 L-sit hold (I did a tuck sit with hands/legs off floor)

Guess it was a good work out as I am extremely sweaty!

Hope everyone has a great Monday!

We made it to St. Louis. We are now in a house. Again, it’s 4:30 a.m. so our day is starting early.

Who will be zooming today? Bob, Lacey, Grace, and I.

General Warm-Up
2 rounds
1:30 bike or row easy (I just ran around the kitchen/living room – it was fun as Oliver was trying to follow me and couldn’t figure out what I was doing.)
5 squats with counter-balance, 0:03 descent and 0:03 pause in the bottom of each rep
(10 lb dumbell held out in front with arms straight)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Squat clean and Jerk Progression
*use empty barbell this progression is a variation that focuses more on the split jerk than the clean.
5 jump and lands in a split
5 jump and land with thumbs on shoulders
5 Timing drill
5 split jerks
3 muscle clean + front squat + jerk
3 hang clean + jerks
5 clean and jerks

Build Up
5 sets (10 lb db set)
2 clean and jerks, increasing load each set to starting weight for day

Strength/Power
Clean and jerk
Every 3:00 for 21:00 (7 sets)
5 clean and jerks with 10 lb db set

Accessory Work and Cool Down
75 banded pull-throughs or banded good mornings
75 toe touch crunches (40)

Good workout. Now to shower and then a cup of coffee.

Have a good day everyone.