I can’t say enough how nice it is to be able to go to the gym.
Still about 20 people there. Nice to see so many.
Grace wasn’t with me today as we took her to Capital University over the weekend. Hope she is having a great time.

General Warm-Up
3 rounds
200 single unders (attempts for 2:00)
0:45 overhead plate hold (10lb plate)
0:30/0:30 elbow/ear to floor
0:15 weighted hollow hold (10 lb plate)

Build Up
10/10 landmine half kneeling single arm press, empty bar (35lb)
5/5 landmine half kneeling single arm press, light (5 lb)
5/5 landminehalf kneeling single arm press, light-moderate (10 lb)

Workout Part 1
for weight
4 rounds
8 landmine half-kneeling single-arm press, left (10, 15, 20, 20)
0:30 rest
8 landmine half-kneeling single-arm press, right (10, 15, 20, 20)
0:30 rest

Workout Part 2
3 rounds for time (8:42)
90 double unders (attempts 1:00)
30m single arm kettlebell overhead walk, left (15lb db)
30m single arm kettlebell overhead walk, right (15lb db)

Another great workout. Good way to start the week.
Hope everyone has a great day and a great week.

Another day at the gym. It is so nice to be back at the gym. There were again, about 20 of us there.

General Warm-Up

Stretch
1:00/1:00 pigeon stretch

3 rounds of
0:20 jumping jacks
0:10 rest
0:20 lunge variation
0:10 rest
0:20 Russian swing variation
0:10 rest
0:20 Scap retraction push-ups
0:10 rest

Skill and Build-Up
Deadlift Progression (empty barbell=35lb)
5 from top, to the knees and stand
5 front top, to knees to shins, to knees, and stand
5 deadlifts

Rope Climb Progression
5/5 rope row
5 rope hang knees to elbows
3 box wrap or J-hook drill
1 one pull for max height

2 rounds
3 deadlifts (light on round 1, workout load on round 2) (2.5 lb weights; 5 lb weights)
6 box step-ups (low on round 1, workout height on round 2) (16″ box)
3 burpees

“FTW 343”
Hero work out in memory of the 343 firefighters who gave their lives on 9/11/01

For Time 20:05

100 deadlifts (35 lb barbell + 5lb weights = 45 lbs)
100 ft rope climb (rope rows – pull self-up hand/hand up rope)
100 step-ups (20″/18″) (16″ box – highest I have ever used was 12″ – this didn’t feel too bad)
43 burpees

Compare to 9/11/19

Definitely a tough work out – pretty sure I’ll feel this all day!

So nice to be back in the gym. Not quite as many people as yesterday – but close.

General Warm Up
500m/400m row at an easy to moderate pace

2 Rounds
0:30 PVC pull back
0:30 PVC external rotation
10 PVC Cuban press
10 hollow rocks with PVC
0:30/0:30 Samson stretch

Skill and Build-Up
Push Jerk Progression (no bar)
5 jump and land – hands at side
5 jump and land – thumbs on shoulders
5 jump, punch, land (no implement push jerk)
5 push jerks with an empty barbell

Build-Up (barbell = 35 lbs)
5 push-jerks with a lightweight (empty barbell)
5 push-jerks with a weight slightly less than anticipated first workout weight (2.5 lb weights)
3 push jerks, with intended workout weight (2.5 lb weights)
3 push jerks with second workout weight (5 lb weights)
3 push jerks with third workout weight (7.5 lb weights)
3 push jerks with fourth workout weight (7.5 lb weights)

Workout (for time) (17:48)
500m/400m row (1.2 k bike)
25 push jerks (35 lb barbell)
500m/400m row (1.2 k bike)
20 push jerks (2.5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
15 push jerks (5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
10 push jerks (5 lb weights + 35 lb barbell)

The hour was up just that fast. So nice to be at the gym. I think I work even harder with everyone else there.

Have a great day!!

Oh my heavens, I can’t believe we are FINALLY allowed back in the gym.
Yes, I’m nervous about this because I really don’t know how I am going to be able to breathe??

Absolutely NOTHING to worry about!! It was so GREAT to see everyone!
I have been reporting since March who all was there working out – but today….there were way too many to count (actually I did try to count and I think there were 27). It was awesome!

General Warm-Up
2 Rounds
1:30 row (bike)
1:30 jump rope

Then,
20/20 leg swings
20/20 lateral leg swings
5 inchworm
0:30/0:30 samson stretch

Skill and Build Up
bulgarian Split Squat Prep (empty barbell – 35 lbs)
5/5 split squats
5/5 lunges, body weight
5/5 front rack cossack squats
5/5 front rack reverse lunges, empty barbell
5/5 bulgarian split squat, unloaded
5/5 front rack bulgarian split squat, empty barbell

Build Up
2 sets
5/5 front rack bulgarian split squats

Strength & Power
for weight (barbell 35 lbs + 2×2.5 weights = 40 lbs)
Front loaded barbell Bulgarian split squat
2 x 10 (did 5 per leg each round)

Transition
Build-up
2 rounds (15 lb db)
5 Russian kettlebell swings
5/5 staggered stance kettlebell/dumbbell rows

Workout, part 2
for reps

7:00 AMRAP (7 rounds with 15 lb db)
14 Russian kettlebell swings
7/7 staggered stance kettlebell/dumbbell row

What a great morning at the gym! Now I feel like I can have a great
day! and I hope everyone else does too!

Ok, something is SERIOUSLY wrong with me! How in the world is a fat fifty year old excited to be going to the gym??? Why not??…after all it is 2020…crazy, weird stuff happens these days!

But I have to say that I feel like a kid on Christmas eve! Can’t wait for the alarm to go off at 4:45, can’t wait to get to the gym, can’t wait to see everyone, can’t sleep cause I am too excited!!

Ok i have to put this down and seriously make myself go to sleep so I can get up and actually be able to do something when I get to the gym!

I so appreciate all Matt and Alicia have done the last six months! I feel like I still got a great workout everyday! and special thanks to Matt who was always there pushing and encouraging me to do more – even though he was only observing through the computer screen.

ok enough… going to bed so I cam hurry and get to the gym!!

No Zoom again today. Matt and Alicia are working on getting us back into the gym! Yes, that is exciting but I’m so worried and anxious about having to wear a mask when I exercise. Does the governor not understand that old, fat people can barely breathe when exercising to start with that if you cover their mouth and nose, they will probably die because they can’t breathe at all? Hopefully Matt will still do Zoom?? Guess we’ll see….

General Warm-Up
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

2 Rounds
15 good mornings (round 1)
7/7 single leg good mornings (round 2)
20 front rack “in and outs”
0:30 cossack squats

Skill and Build Up
Power Clean Progression (10 lb db set)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle clean
5 “lands” in power position
5 hang power clean
5 power clean

Build-Up
2 sets (10 lb db set)
3 muscle cleans + 3 power cleans, increasing in load

3 sets (15 lb db set)
1-2 power cleans, increasing in load

Strength & Power
for time
Power clean – weightlifing
1×30

Minimal Equipment
Dumbbells
for time (5:47)
50 dumbbell power cleans (10 with 15 lb db set; 40 with 10 lb db set)

Strength & Power (for weight)
Single arm dumbbell shoulder press
3 x 10 (10 lb set)

Strength & Power (for weight)
single arm dumbbell high pull
3 x 10 (15 lb set)

Good workout. I’m sweaty so I guess I did it ok. Seemed to be a pretty quick workout though. I guess I’ll try to go to the gym tomorrow – still not sure how I will be able to breathe there, but we will see.
Working out by yourself isn’t fun and it is much more difficult trying to do things on your own.

I’m so blessed to have found Matt and Alicia’s gym. Matt is truly a blessing and I’m pretty sure I would have quit this stuff a long time ago without his constant encouraging and pushing. Somehow he seems to be way more confident that I can do more way before I am! I guess he knows if he tells me to do something I’ll trust him and try it.

Talk to you all soon! Maybe I’ll see some of you at the gym in the morning!
Have a great day!!

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!

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.

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 🙂

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!

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 🙂