So glad Zoom was short-lived. Glad that everyone is fine.

General Warm Up
2 rounds
1:00 jumping jacks
10 good mornings, pause briefly in the bottom position
5 inchworms with push-up

Skill and build Up
Muscle Snatch Prep
2 rounds
5 snatch grip deadlifts
5 snatch shrugs
5 hang snatch high pulls
5 hang muscle snatches
5 muscle snatches

Use PVC pipe for round 1 and perform 10 pass-throughs prior to the series.
Perform the second round with a barbell. (35lb)

Build-Up
2 sets (35 lb barbell) 2nd set added 2.5 lb plates = 40 lbs.
2 hang muscle snatches + 2 muscle snatches

Workout Part 1
Every 2:00 for 10:00 (40 lbs)
5 muscle snatches
*attempt to build-up across the course of the 5 sets.

Transition and Conditional Prep
Perform the following sequence with light dumbbells. (10 lb dbs)
6 dumbbell deadlifts
4 dumbbell burpee deadlifts
4 single arm devils press, alternating
4 devils press

With intended workout weight, complete:
1 devils press
2 single arm devils presses
3 burpees

Workout
For time
3 rounds for time
5 devils press (50/35 lbs) (5, 3, 3)
10 single arm devils press, alternating (50/35 lbs) (7, 7, 5)
15 burpees (8, 5, 5)

That was HORRIBLE….mine all looked terrible and I really didn’t think I was going to be able to do any of it – but I did.

Have a good day everyone!

Another week at the gym.

Cardio Ramp Up – Shoulder and Back Focus
On a bike or rower, complete 5 intervals of
0:50 easy (rower)
0:10 hard

3 rounds not for time
5/5 windmills (with 10 lb db)
5/5 cross-body dumbbell muscle snatch (10 lb db)

Workout Prep
10 hanging scap retractions
5 squat therapy squats
3 top half strict pull-ups (tried to figure out a band assisted pull-up)
3 bottom half strict pull-ups
3 strict pull-ups (band assisted pull-up, not near the bar yet, but I did get closer)
10 air squats

Workout 30:00
30:00 AMRAP

800m run (row)

3 rounds
5 strict pull-ups (band assisted – working on getting up closer to the bar)
15 air squats

1:00 bar hang (I can’t really lift my feet up for more than like a second or two, but I can hang and just gently have my feet on the ground – I’ll get there someday)

Matt said everyone should be able to complete a minimum of 3 sets. I felt good because I did exactly three sets with like 3 seconds left over. I just walked to my water bottle for those last 3 seconds.

Have a great day everyone!!

As I’m reading through some things in my blog, I notice….where is Friday, October 23??? I can’t locate it. Oh my gosh, I was so busy I didn’t type it out.

So here’s to Friday, October 23…

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
10 squat with counter balance (10 lb plate)
10/10 side plank dips
10/10 quadruped rotations
0:30 down dog

Skill and Build Up
Thruster Progression
with an empty barbell
5 front squat
5 push press
5 thruster

Build Up
5 thrusters, first workout weight
100m run (bike)
5 thrusters
100m run (Bike)
3 thrusters

Workout
For Time 15:00 (14:27)
30 thrusters (35 lbs)
400m run (750m bike)
2:00 rest
20 thrusters (45 lbs)
400m run (750m bike)
2:00 rest
10 thrusters (50 lbs)
400m run (750m bike)

Accessory Work
4 rounds
5/5 single leg romanian deadlift (15 lbs)
15 toe touch crunches

Another great week. However, I did a lot more weight this week than I ever have so my body is tired. It needs to rest this weekend.

Have a good weekend everyone – see you on Monday.

Week is half over. Weeks just fly by.

General Warm Up
2 rounds
1:30 row or bike (bike)
10 cossack squats
0:30 squat with hand reaches
0:30 abmat lat stretch

Deficit Front Rack Reverse Lunge Build-Up
0:30 front rack in and outs (10)
10 bodyweight reverse lunges, alternating
3/3 front rack reverse lunges, alternating (empty barbell)
3/3 front rack deficit reverse lunges, 4″/3″
3/3 front rack deficit reverse lunges, light (10 lbs + 35 lb bar= 45 lbs)
3/3 front rack deficit reverse lunges, moderate (15 lbs+ 35 lb bar = 50lbs)
3/3 front rack deficit reverse lunges, slightly below first set weight

Front rack Deficit Reverse Lunges
5 sets
every 2:30 for 12:30
set 1 = 50 lbs
set 2 = 55 lbs
set 3 = 55 lbs
set 4 = 55 lbs
set 5 = 55 lbs

Transition and Build Up
10 front squat with empty bar (35lbs)

3 sets
4 front squats, increasing in load

Weightlifting
Front squats
every 3:00 for 9:00 (3 sets)
6 front squats

set 1 10 lbs + 35 lbs = 55 lbs
set 2 20lbs + 35 lbs = 65 lbs
set 3 30 lbs + 35 lbs = 75 lbs

Definitely the most I have ever done!

Happy Birthday to me 🙂 Yes, I just completed 50 years of life! My motto this past year was 50, Fat, Food, and Fun. I have to admit when I turned 50 I had no thoughts of a gym. But, somehow 1 1/2 months after I turned 50 I ended up “visiting” a gym while my daughter was home for Christmas. I myself still can’t believe that I spent 10 1/2 months of my 50 years of life getting up and going to a gym everyday. I think when people hit 50 they loose a few marbles. Who would do that?
Ok, I have to admit, I have enjoyed it and the people have been great. CrossFit people are great at encouraging and helping you to see that it is one step at a time. And, I have to say I do LOVE the coach, Matt – he has been the BEST — for someone to tell a 50 year old, fat lady that she actually can do some of this stuff. He has been amazing. Anytime I was sure I couldn’t do something he was right there encouraging and telling me that I can do it. Somehow if he says I can do it, well, then I guess I must be able to do something that resembles what we are supposed to be doing.
Going to the gym has helped me loose a little bit of weight, and I actually can do some real exercise and real workouts. And, my family room has become somewhat of an exercise room as well – wall ball, bands, box, dumbbells of various sizes, exercise bike, PVC pipe, jump rope, etc.

So, I am going to admit that shortly after I started going to CrossFit someone had a birthday and I learned that on your birthday you do burpees for the number of your age. WHAT??? Thank God my birthday has passed and it will be a long time before my birthday gets here! Maybe by then I will be able to do 1???

Well….here we are….and I am terrified to even go to CrossFit. I am sorry but old, fat people can’t do 51 burpees!

So, as I get ready to type in what the workout will be for the day, I read first the Coach Instructions (which is usually a good little quote). It’s perfect for today… Fear is just an emotional response.
So, does that mean my emotions are just afraid? Perhaps, I guess we will see what happens.

General Warm Up
Jump Rope (Of course, because this is one of the toughest things for me)
0:20 single unders
0:20 single leg single unders
0:20 side to side
0:20 forward and back
0:20 in and out
0:10 double unders
0:10 double unders or triple under attemps
I am getting a little better at jumping rope as I could actually do a couple of these various things.

2 rounds
0:30 banded pull aparts
0:30 banded pull throughs
0:30 scap retraction push-ups
10/10 lying dynamic hamstring stretch
10/10 dynamic calf stretch

Build Up and Skill Work
Kettlebell Swing Prep
10 kettlebell deadlifts, single bell (8 lbs)
10 Russian kettlebell swings, light
5 kettlebell swings, light
5 kettlebell swings, workout load

Pull-up Progression
5 beat swings
5 beat swing + kip
5 pull-up + push away (did pull on bar, swing forward, back and jump up – pull with arms)

Workout
for time
3 rounds
80 double unders (attempts for 1:15)
21 kettlebell swings (15 with 8 lb)
12 pull-ups (10 pull on bar, swing and jump up)

Now….will I do birthday burpees????
Matt didn’t know it was my birthday so I was good. However, I felt guilty so I told Matt. However I also told him I was terrified to even come to class today. He said that I could use a box to make them easier or I could do from the floor.

Reanna came and said that I can have someone share them with me and she would do 25 and I could do 26. She is awesome! To volunteer to do burpees?? Who does this?? Only the people at this CrossFit gym.

I did them, my legs are killing me but I lived.
Maybe next year I can do 27 🙂

Another day at the gym. Do you know how nice it is to get up and actually go to the gym each day? It is very nice.

General Warm Up
200m run, 250m row, 200m ski or 500m bike (row)

then
0:30 bar hang
3/3 turkish get-up sit-up
3/3 windmill
3/3/ single arm dumbbell overhead reverse lunge

200m run, 250m row, 200m ski or 500m bike (row)

then
0:15 L-hang or tuck L-hang
3/3 turkish get up (I can’t do the get-ups so I stuck with using a 10 lb db and doing turkish sit-ups)

Build Up
3/3 turkish get up moderate (I can’t do the get-ups so I stuck with using a 10 lb db and doing turkish sit-ups)
1/1 turkish get up, workout weight (I can’t do the get-ups so I stuck with using a 10 lb db and doing turkish sit-ups)

Workout
For 40:00
run, bike, row, ski (I used the rower and I rowed 900-1050 meters each time.)
*at 0:00, 8:00, 16:00, 24:00 and 32:00 complete
0:30 L-hang or 7 L-hang toes to bar (tried hanging from bar – could only hang for like 1-2 sec. then I just hung with my feet on floor….)
3/3 turkish get ups (turkish sit-ups did 4 or 5 each time)

Lots of rowing and boy do my legs feel it. But good workout.

Have a good day!

Start of another week, starting off at the gym.

General Warm Up
Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward, then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward then back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

2 rounds
0:45/0:45 supine banded hamstring stretch
12 barbell good mornings (with PVC) use a 0:03 lowering phase

Skill and Build Up
Handstand Push Up Prep
0:30 single arm plank to wall press
0:30 planked wall press
0:20 handstand hold back to the wall (feet on wall – not very high but off the floor)
5 piked handstand push ups
3 handstand push ups (piked only)

Deadlift Progression
*with empty barbell
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up
3 rounds
3 deadlifts, touch and go, increase load each round
2 handstand push-ups or variation (pike only)

“Diane” workout (6:55)
for time (5:00-10:00)
21 – 15 – 9
deadlifts (85 lbs)
Handstand push ups (piked on floor)

Compare to 6/29/20
well, on 6/29/20 we were zooming from home….so here is what I did on that day….

Minimal Equipment Options 5:45
Dumbbells (for time)
30 dumbbell deadlifts (15 lb dumbbell set)
21 handstand push-ups (10 lb dumbbell set shoulder press)
25 dumbbell deadlifts (15 lb dumbbell set)
15 handstand push-ups (10 lb dumbbell set shoulder press)
20 dumbbell deadlifts (15 lb dumbbell set)
9 handstand push-ups (10 lb dumbbell set shoulder press)

Good workout to begin the week. See you tomorrow.

Have a great day!