Archive for September, 2020

Monday Labor Day – on My Own

September 7, 2020

It’s Labor Day so no CrossFit with a group today. Happy holiday everyone.
Even Grace has decided to skip out today. Well, I was awake at 4:08 and downstairs now, ready to go. So, I guess I’ll write this and then I’ll figure out how I’m doing the workout and then get started early.

General Warm-Up
1:00/1:00 foam roll hamstring
1:00/1:00 quad roll

2 rounds
200m run easy (bike 0.25 mile)
0:20 bar hang, supinated grip
10 hanging scap retractions
10/10 dynamic calf stretch
10 kang squats, slow

Skill and Build Up
Pull-Up Progression
5 beat swings
5 beat swing + kip (straight arms)
5 pull-up + push-away

Build-Up and Workout Prep
100m run (bike 0.12 mile)
5 back squats
5 pull-ups

Workout
For time (16:30)

800m run (bike 1 mile)
50 back squats (50 goblet squats-10 lb db)
25 pull-ups (25 dumbbell rows – 15 lb db set)
400m run (bike 0.5 mile)
25 pull-ups (25 dumbbell rows- 15 lb db set)
50 back squats (50 goblet squats-10 lb db)
800m run (bike 1 mile)

Not too bad of a workout for doing it myself. I was pleased with the first mile on the bike I finished it in about 3:00. However, the last mile was about 4:00 minutes. But, boy did my legs hurt after the other stuff too!!

Have a nice day! See you soon!

Friday CrossFit – Still Zooming

September 4, 2020

Well, it was nice the governor signed an executive order to open gyms at 25% capacity. I have been waiting for this! However, everyone MUST wear a mask.??? Is she nuts? Fat people and exercise isn’t exactly easy and when I am working out I feel like I can barely breathe sometimes. Is she trying to kill me? Like, what??? just go cover your face so you really can’t breathe.

Hope they still do CrossFit over Zoom because I don’t know how I’m going to be able to do this at the gym.

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

General Warm-Up
90 single unders
10 double unders
10 cossack squats, pause at bottom of each for 0:02
5 inchworms + up dog to down dog

Skill and Build Up
Thruster Progression (10lb db set)
7 front squats
7 push presses
7 thrusters

Build Up
5 thrusters, first workout weight (10lb db set)
10 beat swings (bent over db rows)
10 double unders (20 single unders)

3 thrusters, second workout weight (10lb db set)
3 strict-pull ups (bent over db rows)
10 double unders (20 single unders)

3 thrusters, third workout weight (10lb db set)
3 pull-ups (bent over db rows)
10 double unders (20 single unders)

Workout
For Time 12:15
30 thrusters (20 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)
20 thrusters (10 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)
10 thrusters (10 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)

*compare to 7/3

Recovery and Cool Down
5:00 row, bike or walk (5:00 walk – 2:30 half-way to the gym and back)
2 Rounds
1:00/1:00 lower leg barbell smash
1:00/1:00 banded shoulder stretch
1:00 double quad stretch

Good workout. I’m excited for the opportunity to go to the gym but I am really not sure if I can do it because of wearing a mask. I think I will definitely be passing out.

Thursday CrossFit

September 3, 2020

Who will be working out today? Bob, Dave, Jeff, Lacey, Reanna, Nikki, and me. Guess Grace didn’t get up.

General Warm-Up
2 Rounds
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

Follow each round with:
10 bootstrappers, pause 0:02 at the bottom and top of each rep
10 straight leg sit-ups
0:45/0:45 glutei bridge

Skill and Build Up
Deadlift Prep
10 stiff leg deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03eccentric phase
10 deadlifts

Build Up
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, moderate weight (15 lb db set)
3 deadlifts, moderate to heavy weight (20 lb db set)
1 deadlift, challenging weight (15 lb db set)
1 deadlift, weight slightly less than first workout weight (15 lb db set)

Workout – Strength & Power
Every 3:00 for 9:00 (15 lb db set)
3 deadlifts @ -80% of 1 rep max (15 every 3:00 15lb db set)

Workout – Part 2
for Time (12:12)
3 rounds
400m run (0.5 on bike -1:28-1:33 each round)
21 deadlifts (25 with 15 lb db set)
12 toes to bar/object (tried to do holding on to exercise bike and trying to reach my legs to touch bike — however, do you recall that I am 50 and I am fat? Well, people like me can’t really toss their toes up over their head to touch something. However, I think there was a little bit of progress because I did get my butt off the floor a few times and I actually thought for a second that maybe someday I will be able to touch something over my head. Well, that’s definitely someday but someday could be like forever from now.)

Cool Down
2:00 foam roll lower back

Good workout and now time to shower and head to school 🙂

CrossFit Wednesday

September 2, 2020

Ok, the governor speaks today at 2:30 p.m. oh, the anxiety I will have until then. What will she say today? Will she say we can go back to the gym?

Who will be working out today? Bob, Dave, Jeff, Lacey, Heather, Grace, and me?
Nice to see Bob, Dave, Jeff Fisher, Lacey, Heather, Reanna, Grace and me.

General Warm-Up
3:00 row (bike)

1:00/1:00 ankle mobility posterior banded distraction
1:00 squat with hand reaches

2 rounds
0:15/0:15 single leg lateral hop (did step-ups on step as I couldn’t do a single leg jump – but I guess what do you expect? I’m 50, fat, and love food.)
0:45 glute bridge walk-ups
1:00 squat therapy, move at a slow pace for the entire duration

Workout Prep
Wall Ball Progression + Box Jump Prep
7 wall ball front squats (dumbbell thrusters – 15 lb set)
5 box jumps, low height (step ups on stairs)
7 wall ball push press throws (dumbbell thrusters – 15 lb set)
5 box jumps, medium height
7 wall ball shots (dumbbell thrusters – 15 lb set)
5 box jumps, workout height or slightly lower

Workout
for time

3 rounds
15 wall ball shots
20 box jumps
15 wall ball shots
25/20 cal row

Minimal Equipment Options
Dumbbell Option
3 rounds for time
15 dumbbell or kettlebell goblet thruster (15 lb set, 8lb set, 8lb set)
25 tuck jumps (stair step-ups)
15 dumbbell or kettlebell goblet thruster (10lb set, 8 lb, 8lb)
250 single unders (1:30 bike – approx 11-13 cal)

Accessory Work and Recovery
3:00 row, bike, walk, run or jump rope (Grace and I did a 3:00 walk outside)

2 rounds
5 standing leg extensions, right
0:10 right leg hold at parallel
5 stand leg extensions, left
0:10 left leg hold at parallel
5 standing leg extensions, right
0:10 right leg hold at parallel
5 standing leg extensions, left
0:10 left leg hold at parallel
0:45/0:45 couch stretch

Guess another good workout. Now to shower, head to school and then Olivia has her first cross country meet tonight! Just hope this humidity gets better by evening.

Have a good day everyone!

September 1 – CrossFit

September 1, 2020

So hard to believe it is already September. Life has been so strange since March it doesn’t feel like we should be to the Fall yet?

Who will be working out today? Bob, Jeff, Dave, Reanna, Lacey, Nikki, Grace, and me.
Nope today was Bob, Jeff, Dave, Kim, Heather, and me.

General Warm-Up
2 rounds
1:30 bike or row easy
5 squats with counter-balance, 0:03 descent and 0:03 pause in bottom (8lb db)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Squat Clean and Jerk Progression (8lb db)
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 (15 lb set)
1-3 clean and jerks, increasing in load each set to the starting weight for the day.

Workout
Clean and jerk (15 lb set)
1-1-1-1-1-1-1
*complete the first 3 sets on a 3:00 timer and the last 4 sets on a 3:30 timer (compare to 7/1/20)

Accessory Work and Cool Down
75 banded pull-throughs or banded good mornings
75 toe touch crunches (50)

So, we did this same workout this summer, July 1st when we were in St. Louis. We got up at 4:30 a.m. to join the 5:30 a.m. class. I did this workout with a set of 10 lb db so I guess I know I have definitely improved as today was done with a 15lb set of dumbbells.

Also, in July I only did 40 toe touch crunches and today I did 50. I stopped when every one else was done.

Good work out and now shower and to school 🙂