CrossFit from Home Episode #100 – August 5

Ok, I’m tired – went to bed at 2:00 a.m. It was election night so we waited until all the results were in, cleaned up, and then came home. This workout will probably be tough.

Who will be working out today? I’m sure Grace will NOT be – she didn’t know how she could only get a few hours of sleep and be able to workout.

Let’s see, probably Bob, Dave, Nikki, Lacey, Heather, and me. Yep – I was right, no Grace. I asked her last night why a 50 year old can do more than an 18 year old? She said, “cause you are used to not sleeping, I need sleep.”

General Warm Up
3 rounds
10 cal/8 cal row or bike (I actually did 8 cal bike in 0:50)
10 Russian kettlebell swings, increasing in load each round (10 lb db, 15 lb db, 15 lb db)
0;30/0;30 touch toes, hamstring stretch
0:30/0:30 pigeon stretch

Skill and Buiold Up
Power Clean progression (10 lb db set)
5 dip and drives
5 hang muscle cleans
5 power lands
5 mid-thigh power cleans
5 halting clean deadlift to power clean
5 power cleans

Strength/Power
Power Clean – Weightlifting (dumbbells did 1:00 max reps – I used 15 lb set, 20 lb set, 20 lb set, 20 lb set, 15 lb set, 15 lb set – did 14-16 reps with 15 lb set, 8-10 reps with 20 lb set)
5, 3, 1, 5, 3, 1

Strength/Power
deadlift – weightlifting (20 lb db set entire time – 1:00 max reps)
5×4

Core and Cool Down
2 rounds
0:30 hollow hold (I actually held this for 0:30 both times and my legs were straight and in the air like they should be – AND I was able to get my shoulders off the ground – pretty sure this is the first time, I have actually done it correctly and held it the entire time)
0:30/0:30 pigeon stretch

Have a great day everyone! I think I’ll be taking a nap after while.

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