The week went by so fast. Guess that’s what happens when you end up being so busy!

Who will be here today? Bob, Jeff, Nikki, Lacey, Heather, Grace, and me.
I was close…Bob, Jeff, Nikki, Lacey, Reanna, and me.

Front Squat Warm-Up
On an air bike or rower, complete 5 intervals of: (bike)
0:50 easy
0:10 hard

2 rounds
Kettlebell Front Rack Warm-Up
5/5 half kneeling windmills (8lb db)
5/5 arm bar with press (8lb db)
5/5 quadruped rotations
5/5 half kneeling halos (8lb db)

15 Squat Therapy squats
Use a 31×3 tempo for all reps (no weight)
*0:03 down, 0:01 bottom, fast up and a 0:03 top

Front Squat Build-Up
3 reps of the following: (8lb db set)
1 slow front squat + 1 pause front squat + 1 front squat , empty barbell

4 sets of 1 pause squat + 1 front squat increasing load each set 8 lb db set)

Workout
Every 2:00 for 10:00 (5 sets)
1 paused front squat + 1 front squat (5 +5 with 8lb db set)

Notes
use dumbbells for same movements

Transition
reduce weight for part 2
move all barbells from racks to floor

Workout Part 2
For time 6:14
42 sit-ups (20 abmat couch sit-ups)
21 front squats (8lb db set)
30 sit-ups (20 abmat couch sit-ups)
15 front squats (8lb db set)
18 sit-ups (9 abmat couch sit ups)
9 front squats (8lb db set)

*sit-ups reduce reps if volume is excessive, 31, 20, 9
*use dumbbells for front squat

Accessory Work & Recovery
1:00/1:00 foam roll quads
1:00/1:00 foam roll glutes

Great workout for a Friday. Have a great weekend everyone!

Who will be working out today? Bob, Jeff, Nikki, Reanna, Lacey, Grace, and me?

Small group today as it was only Lacey, Heather, and me.

General Warm-Up
5:00 row or bike, increase the pace every 1:00

Skill and Build-Up
Double Kettlebell Overhead walk Prep (used 8lb dumbbell)
*Perform the first 4 steps with light kettlebells or dumbbells
10/10 single arm dumbbell or kettlebell shoulder press
10/10 windmills
50ft/50ft single arm kettlebell overhead carry
50 ft double kettlebell overhead walk, light
50 fit double kettlebell overhead walk, moderate
50 ft double kettlebell overhead walk, anticipated workout weight

Strict Toes to Bar Prep
10 straight leg sit-ups (I did regular sit ups)
10 toes to kettlebell (do you really think this fat, fifty year old can touch her toes to a kettlebell that someone placed above my head?? I don’t think so. I ended up doing tuck crunches. I’m actually getting better at those as I can get my knees and my chest much closer together and my legs and shoulders are clearly off the floor. Progress I guess.)
5 strict leg raises
5 strict toes to bar

Workout
20:00 AMRAP (5 full sets and I was in the middle of the tuck crunches when time ended)
20cal/16 cal row or bike (1:30)
15m double kettlebell overhead walk (8lb db set)
10 strict toes to bar (tuck crunches)

Accessory Work
3 Rounds NOT for Time
10 dumbbell floor presses (8lb set)
30 banded triceps pushdowns

Good workout. Now to shower and head to work. Busy day….helping teachers, meetings, finish schedules, assign lockers and somehow be ready for orientation tonight. Can’t believe we start school on Monday 🙂

We’ve been CrossFit zooming way too long. I can’t even be creative to come up with titles anymore. Oh well, pretty soon, we will just be down to the date.

Who will work out today? Bob, Jeff, Lacey, Reanna, Nikki, Grace, and me.
Guessed pretty close – Bob, Jeff, Lacey, Reanna, Heather, Nikki, Grace, and me.

General Warm-Up
2 rounds
1:30 jump rope easy
1:00 glutei bridge walk-ups
0:30/0:30 side plank dips
10 tiger bend push-ups
0:45/0:45 heel-toe hamstring stretch

Skill and Build Up
Deadlift Prep (15 lb db set)
10 stiff legged deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03 eccentric phase
10 deadlifts

Build-Up
5 sets (15 lb set)
3-5 deadlifts, increasing in load (5 each set)

Perform 15 double under and 5 burpees after sets 2 and 4 (30 single unders + 5 burpees)
Final warm-up set should be slightly below anticipated workout weight for day.

Workout
5 Rounds (15 lb db set)
2:00 Timeframe
5 deadlifts, heavy
50 double unders (75 single unders)
remaining time complete as many burpees as possible (was able to complete 4 or 5 each round – they are getting better, I can actually jump forward a little bit)
2:00 rest after each round

Modifications
dumbbells
10-15 dumbbell deadlifts

double unders – reduce reps or 75 single unders

Cool Down and Recovery
2 Rounds
0:30 hollow hold (I CAN ACTUALLY do this for the whole time!!)
0:45/0:45 pigeon stretch on floor

Hope everyone has a great day!

See you tomorrow!

Where did the summer go? I can’t believe school starts next week.
And wow, we are still doing crossfit from home.

Who will be working out today?
Bob, Jeff, Dave, Lacey, Heather, Grace and me?

It was actually Bob, Jeff, Reanna, Lacey, Heather, and me.
I guess that first day of college made Grace too tired to get up.

General Warm-up
“Modified Hinshaw Running Warm-up”
10 yds Over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds 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
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Kipping Pull-up Progression (3 sets of 10 dumbbell bent over rows – 15 lb set)
10 beat swing stops
2×2 beat swings + 1 kip
2×2 beat swings + 1 kipping pull-up
2×2 beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 kipping pull-ups

Notes:
Perform 6 walking lunges after each set of the 2-1-2 drill. (6 after each set)

Workout
For time 25:00 cap
In any fashion accumulate
100 pull-ups (20, 20, 20, 20)
2000m of running (bike – 0.85, 0.92, 0.9, 0.8)
300 walking lunges (60, 80, 60)

Cool Down and Recovery
1:30/1:30 couch stretch
1:30/1:30 spiderman stretch

Wow! What a workout! I really didn’t think my legs were going to stay in this one. They felt as if they could give out at any minute. However, I pushed and made it to the end of the time cap. Didn’t totally complete it but it was a good attempt. Next time we have something like this at least I’ll have a place to start and know what I need to do to beat it.

Have a great day everyone!!

Ok, when will the gyms open?? This is crazy that we have been doing this from home since March.

Who will be working out today? Grace (I’m not sure, it’s her first day of college but from home – she’s not thrilled about being home.)
Bob, Jeff, Reanna (haven’t seen Reanna in a long time, nice to see her), Nikki, Lacey, Grace, and me.

Grace did show up! She was actually up early. Guess she’s excited for school 🙂

General Warm-Up
2 Rounds
Kettlebell warm-up series A (used 8lb db)
10 Halos
10 good mornings
5/5 one arm swing to eye level
5/5 single kettlebell press overhead
10 goblet squats
*use a lightweight

Skill and Build-Up
Weighted lifting Prep (used 8lb db set)
5 hang high pulls
5 shoulder presses
5 hang muscle cleans
5 push presses
5 hang power cleans
5 push jerks
5 front squats
5 hang squat cleans
5 split jerks

Build-Up
2 rounds (8lb db set)
3 hang muscle cleans
3 push presses
3 hang power cleans
3 push jerks
3 hang squat cleans
3 split jerks

Workout
Every 2:00 for 6:00 (3 sets) (15lb db set – 7 of each)
3 hang muscle cleans
3 push presses

into

Every 2:30 for 10:00 (4 sets) (15lb db set – 7 of each)
3 hang power cleans
3 push jerks

into

Every 3:00 for 12:00 (4 sets) (15lb db set – 6, 7,7 of each)
3 hang squat cleans
3 split jerks

If using dumbbells consider reps in the 3-7 range for each movement in order to accommodate the available loading.

Accessory Work
3 rounds NOT for time
7/7/7 three way raise
21 toe touch crunches

Good workout for a Monday.

Another week, gone almost as quick as it got here.
Who will be working out today? Lacey, and me.
Missed everyone else.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
*0:05-0:10 rest between movements
jump roping warm-up is still definitely a challenge for me. Hopefully someday I’ll get it figured out.

2 rounds
5 inchworms +updog to down dog
10 boot strappers
0:30/0:30 sprinter hamstring stretch to samson stretch

Skill and Build Up
Thruster Progression (8 lb set and then 15lb set)
7 front squat
7 push press
7 thrusters

Build Up
10 double unders
5 medicine ball goblet squats
10 double unders
5 wall ball shots
3-5 thrusters, anticipated workout weight

Workout
For Time
150 double unders (200 single unders)
75 wall ball shots
50 double unders (100 single unders)
25 thrusters

Minimal Equipment
Dumbbells 9:43
For Time
150 double unders (200 single unders)
75 goblet squats (with 8lb db)
50 double unders (100 single unders)
25 dumbbell thrusters or goblet thrusters (did the first few rounds with 15lb set but then had to go to the 8lb set)

Accessory Work and Cool Down
3 rounds
10 hang muscle clean + strict shoulder press
0:30 hollow hold
0:30/0:30 couch stretch

Great workouts this week. My legs and butt definitely can be felt.

Now for a fun weekend with family celebrating Emma and Austin’s wedding this evening.

Have a great weekend everyone!

See you on Monday!

Who is working out today? Bob, Lacey, Nikki, Grace, and me.

General Warm-up
2 rounds
10 cal/8 cal row or bike (bike)
10 straight leg sit-ups
50ft high knees
50 ft butt kickers
25ft lateral lunge walk
25ft spiderman walk
10/10 dynamic hamstring stretch
10/10 dynamic calf stretch

Workout Prep
1 round
10 cal row at hard pace (bike)
10 Russian twists
200m run at a moderate to hard pace (bike 1:50)

Workout
7 rounds
0:00-1:00 15cal/12 cal row (bike 8 cal = 56 cal)
1:00-2:00 20 Russian twists
2:00-4:00 400m run (bike 17 cal = 119 cal)
4:00-5:00 rest

Have a great day everyone!!

Week is half over. Seems to fly by.

Who will be working out today? Bob, Dave, Nikki, Lacey, and me.
Again, Grace didn’t get up. Have no idea how she’s going to make it to an 8:00 a.m. college class starting next week. Oh well…

General Warm-up
2 rounds
1:30 single unders
*no rope, jumping jacks
5 squats with counter balance, 0:03 descent and 0:03 pause in bottom of each (15 lb db)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Clean and Jerk Prep (15 lb db set)
2 rounds
3 high hang muscle cleans
3 front squats
3 push presses
3 hang squat cleans
3 push jerks
3 squat cleans
3 split jerks

2 sets
*with empty barbell
3 position clean and jerk

Build Up
3 sets
3 position clean and jerk
*increase load on each set

Strength & Power
for time
Every 2:30 for 12:30 (5 sets)
3 position clean + jerk
5 x 1

Dumbbell option (15 lb db set)
Every 2:30 for 17:30 (7 sets)
2-3 reps of a dumbbell 3 position clean and jerk
*choose reps dependant on the loading of dumbbells
*high hang squat clean + hang squat clean + squat clean + jerk

Workout, Part 2
3 rounds for total reps (10 lb db set)
1:00 max rep front squats @ 80% of part 1 (16, 15, 18)
1:00 rest
1:00 max rep shoulder to overhead @ 80% of part 1 (12, 10, 12)
1:00 rest

Dumbbell option
3 rounds for total reps
1:00 max rep dumbbell front squats
1:00 rest
1:00 max rep dumbbell shoulder to overhead
1:00 rest

Cool Down
3:00-5:00 of easy active movement-row, bike, walk, etc.

Who will be working out today? Bob, Jeff, Mike, Lacey, Heather, Grace and me.

General Warm-Up
2 rounds
200m run
5 inchworms +up dog to down dog
10 PVC pass-throughs
10/10 dynamic calf stretch

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

3:00 muscle-up attempts or practice a variation

Toes to Ring Prep
10 swings on rings
5 knee raises on rings
5 toes to rings

Workout Prep
2 muscle-ups
4 toes to rings
200m run, easy

Optional
10 couch dips
10 abmat situps
10 tuck ups or v-ups

Workout
5 rounds for time
5 muscle-ups
10 toes to rings
200m run

Option
5 rounds for time – 17:43
15 box dips
20 v-ups (15 tuck ups)
200m run (1:30 bike)

Accessory Work
3 rounds not for time
10 ring rows, 0:03 pause at chest (15lb db set)
0:20 bar hang, supinated grip (0:20 overhead hold – 15 lb db set)
30 band pull aparts

Good work out – have a great day everyone!

Will we EVER be allowed to go to the gym? This is beyond crazy at this point. Casinos and strip clubs can be open but gyms cannot be?? If you don’t feel comfortable going to the gym, then don’t go. But, really….these business owners should be able to open their facilities and those of us who NEED to go there should be able to. I am so grateful for our gym owners and all they have done through this period of gym closure. So grateful that they figured out how we could do workouts via Zoom.

Who will be working out today? Grace will not be (she is with a bunch of young ladies celebrating my niece, who will be the most beautiful bride on Friday evening.)
Bob, Jeff, Heather, Lacey, and me.

General Warm Up
Dynamic Mobility Set
10 rollover v-sits
20 lying leg crossovers
10/10 dynamic hamstring
5/5 sprinter hammy to Samson stretch, hold each for 0:03
20 scorpions
20 kneeling shoulder taps
10 bootstrappers, hold for 0:01-0:02 at each position

Skill and Build-Up
Deadlift Prep (15 lb db set)
10 stiff legged deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03 eccentric phase
10 deadlifts

Build Up and Workout Prep
10 walking lunges (no weight)
5 burpees
10 hang scap retractions (push-up scap retractions)
5 deadlifts, light (15 lb db set)
6 dumbbell walking lunges, light load (5 lb db set)
3 burpees
3 strict pull-ups or jumping pull-ups (15 lb db bent over rows)
5 deadlifts, light to moderate load (15 lb db set)
6 dumbbell walking lunges (15 lb db set)
3 burpee pull-ups or burpee jumping pull-ups (burpees + db bent over rows)
3 deadlifts, moderate load (15 lb db set)
Perform 1-2 more deadlifts warm-up sets as needed

Workout
3 rounds for time (15 lb db set) 13:13
75 ft dumbbell walking lunges
15 burpee pull-ups (burpees + bent over db rows – 12, 10, 10 burpees + 15 bent over db rows each round)
10 deadlifts (15 deadlifts each round – for some reason I had 15 stuck in my head for all of the stuff today)

Minimal Equipment
75 ft dumbbell walking lunges
15 burpees
15 bent-over dumbbell rows
15 dumbbell deadlifts

Accessory Work
3 Rounds NOT for time
20 banded good mornings or banded pull-throughs
20 heels over kettlebells

Good way to start the week. Hope everyone has a great day!

The weeks seem to fly by right now. Why? I don’t really know but they do. So, here we are to another Friday. Up early, ready to workout before beginning the day.

Who will be working out today? Bob, Jeff, Lacey, and me

General Warm-Up
2 rounds
2:00 row or bike easy (bike)
7 squats with counter-balance, 0:03 pause in bottom (10 lb db)
100ft/100ft single-arm kettlebell or dumbbell overhead walk (10lb db)
0:45 butchers block stretch

Skill and Build-Up
Thruster Progression (10 lb db set)
with empty barbell
5 front squat
5 push press
5 thruster

Build Up
one light warm-up set before starting timer

Strength/Power
Thruster – weightlifting – for weight

Minimal Equipment 
Dumbbells
every 2:00 for 12:00 (6 sets) (sets 1-3, 5,6 – 10lb 9 each set: set 4 – 15 lb set 6)
0:30 max rep dumbbell thrusters

Transition
put equipment away
review movements

Workout Part 2
7:00 AMRAP (use dumbbells) (10 lb db for this) (did this correct with 7 each set – completed 10 sets)
7 kettlebell swings
7 goblet squats

Cool Down
3:00 active recovery rowing, biking, walking (bike)

2 rounds
0:30/0:30 side plank
0:45/0:45 couch stretch
0:30/0:30 side plank
0:45/0:45 spiderman stretch

Good work out for a Friday. Hope everyone has a great day and a great weekend!!