Weeks seem to fly by these days. Can’t believe we are already on Wednesday.

General Warm-Up
Dynamic Mobility Set 2
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 boot strappers, hold for 0:01-0:02 at each position

Skill and Build Up
Deadlift Progression (3 step)
*with empty barbell (35lb bar)
5 from top, to knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up
Set timer for 12:00 and build up doing sets of 3-5 deadlifts

Strength and Power
Deadlift
3:00 for 15:00 (5 sets)
5 deadlifts
go heavy

We did this with a partner, I was with Reanna. Ok, she’s a pusher. She doesn’t really give you an option, she just tells you this is what you are doing. I was a bit shocked when she thought I could do 45lb plates to start with…what??? The most I’ve ever done before is 45lbs total. You think I’m going to lift 125lbs to start with??? She was like yes, you’ll be fine.
Yep, she was right…I could do that.
Then she added 10lb plates. What?? Are you sure? She was like, yes you just did the other one fine.
Yep, she was right…I could do that.
She said, see you just had 100 lb PR.
Round 3 = total 150 lbs
Round 4 = total 150 lbs
Round 5 = total 165 lbs
I can’t believe I can actually deadlift that much.
Ok…I guess Reanna is the one I need for a partner…she just pushes without giving options. Sometimes it’s good to have someone do that for you.

Accessory Work
3 rounds
20/20 single arm staggered stance dumbbell row (25lb)
30 Russian twists (14 lb wall ball)

See you tomorrow!

Cant’ believe it’s almost the middle of October. Wow, where did this year go?

Back to the gym with another great group of people to workout with so early in the morning.

General Warm-Up
2:00 jump rope (switch variations every 0:30)
1:00 stretch
20 pvc pass throughs
0:30/0:30 Samson stretch

Skill and Build Up
Push Press Progression
*with empty barbell (35 lb)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

Build Up
use rack
2 sets
5 push presses, increasing in load before starting 10:00 timer

Strength and Power
Push Press – weightlifting
3 sets x 3 rep max
empty barbell (45lb)
5 lb set (45lb + 10 = 55lbs)
10 lb set (45lb + 20 = 65lbs)
15 lb set (45lb + 30 = 75lbs)
Wow I can’t believe I did that much. I actually wouldn’t have but Reanna somehow decided how much I was going to do each time 🙂
Pretty sure this must have been a PR…

Transition
put equipment away
prep for box step-ups by doing:
10 single leg box step-ups (unloaded)
6 barbell box step-up (35lb bar)

Workout
For time 15:00 cap
70 push press (35lb bar)
60 barbell box step-ups (3 – 45 lb plates = 12″)
50 push press
40 barbell box step-ups
30 push press
20 barbell box step-ups
At the end of 15:00 I was not done but I thought I was dead! I did the 70, 60, 50, and 40.

What a crazy workout. That was HARD.

Now home, shower and off to work.

Have a great day!

My legs didn’t rest much this weekend – between leg press challenges with my daughters and lots of just walking around my legs are still tired 🙂

General Warm Up
2 rounds
0:30 jumping jacks
0:30 clap jacks
0:10/0:10 single leg lateral hops
0:30/0:30 spiderman stretch
0:30 inchworms + up dog to down dog
10/10 lying dynamic hamstring stretch

Skill and Build Up
Toes to Bar progression (I keep trying but I’ll never really be able to swing and pull my knees up to my elbows. I’m where I can do a tiny swing and left my feet off the ground.)
5 kip swing
5 knees to elbows
5 knees to elbows +kick + fast return

Wall Ball Progression (14lb ball)
*with medicine ball
5 wallball front squats
5 wallball push press
5 wallball

Build Up andWorkout Prep
flow of workout and demonstrate the kettleball carry, floor press, and box jumps.

10m/10m Zercher kettlebell carry (8lb kettlebell)
10/10 single-arm floor press (15lb db)
10 box jumps (2 45lb plates each 4″ = 8″)
*lighter and lower than intended workout

Then,
Grab and set up workout weights, stations, bars, walls, and boxes

10m/10m Zercher kettlebell carry
10/10 single arm floor press
10 box jumps
*with intended load and height for the workout

Workout (22:00)
For time (19:47)
100m Zercher kettlebell carry (8lb kettlebell)
50 wall ball shots (14lb wall ball)
100m Zercher kettlebell carry (8lb kettlebell)
50 toes to bar (tried to swing and pull my knees up – did this on most of them; otherwise I would just try to get a bit of a swing)
100m Zercher kettlebell carry (8lb kettlebell)
50 box jumps (2 45lb plates each 4″ = 8″) (I actually jumped on and off these the entire time)
100m Zercher kettlebell carry (8lb kettlebell)
25/25 single arm floor press (15lb db)
100m Zercher kettlebell carry (8lb kettlebell)

This was a tough workout. But I felt pretty good about being able to do the proper number of things each time. I’m just slow.

Have a great day everyone!

General Warm Up
50 mountain climbers, foot to outside of hands
10 squats with counterbalance (10 lb plate)
15/15 single leg glute bridges, slow-paced
0:30 prone lat stretch
0:45 squat with hand reaches

Skill and Build Up
Kipping Pull-up Progression
Beat swing stops (hang and swing – feet on ground)
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up
2 beat swings + 1 kipping pull-up + 2 beat swings
3 link kipping pull-ups

Front Squat Prep
5 hang muscle cleans (empty bar – 35lb)
5 front squats
5 hang squat cleans
5 squat cleans

Build Up
4 rounds (35lb bar + 5 lb plates = 45 lb)
2 cleans
3 front squats

Workout
For time
25 pull-ups (20 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
20 pull-ups (15 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
15 pull-ups (10 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
10 pull-ups (10 ring rows)

Accessory Work
3 rounds not for time
20 back-supported hip thrusts (lay shoulders on box)
0:40 L-sit hold (hands on two boxes – pulled knees up and had feet off ground)

Another good week of workouts.
Then home, shower, finished packing a few things and then Olivia, Grandma and I headed to Ohio to visit Grace.

General Warm Up
3 rounds
50 jumping jacks
50ft/50ft single-arm kettlebell overhead walk (10 lb db)
10 hanging scap retractions
10 beat swings (I can hang from the bar and pick my feet off ground and do a little swing)

Skill and Build Up
Kettlebell Half Kneeling Single Arm Press with Front Rack Hold Prep
with light kettlebell or dumbbells (10 lb db set)
5/5 single-arm dumbbells/kettlebell press
5/5 half kneeling kettlebell press
5/5 kettlebell half kneeling single arm press with front rack hold

Build Up
2 sets (10 lb, 15 lb db sets)
5/5 kettlebell half kneeling single arm press with front rack hold

Workout Part 1
4 rounds (10 lb, 15 lb 15 lb, 10 lb)
8 kettlebell half kneeling single arm press with front rack hold, left
0:30-0:45 rest between arms
8 kettlebell half kneeling single arm press with front rack hold, right

Workout Part 2
3 rounds EMOM for 9:00 (1:00 rest in between)
0:45 handstand hold, freestanding or back to wall (35lb plate overhead hold; 2 rounds knees on low box and hands on ground)
ring dips (box dips)
double unders (singles, attempts at some double unders)

The days seem to go by so quickly these days. How in the world did it get to be October 7th already??

Well, who will be at CrossFit today to do this workout together? I think there were about 20 of us. Great group of people.

General Warm Up
2 rounds
30ft spiderman walk
30ft lateral lunge walk
30ft inchworm walk
0:30 deep squat hold
(This totally felt like the workout today)

Skill and Build Up
Medicine Ball Clean Wall Ball Shot Prep
Medicine ball clean progression (14lb ball)
5 medicine ball deadlift
5 medicine ball deadlift + Shrug
5 medicine ball front squat
5 shrug and pull-under
5 full medicine ball clean

Followed by
5 wall ball
5 medicine ball clean wall-ball

Workout
5 rounds for total reps
1:00 no push-up burpee
1:00 rest
1:00 row calories
1:00 rest
1:00 medicine ball clean wall ball
1:00 rest

This was a tough workout! The medicine ball clean wall balls were very difficult. It was hard for me to get the entire movement down correctly. I worked on it and finally got it but not very good. Oh well, you have to start somewhere with these things 🙂

Have a great day! See you tomorrow.

Another week, let’s see how many come to workout? Still quite a few – about 14.

General Warm Up
“Chan Warm-Up”
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

Skill and Build Up
Front rack walking lunge
L-hang flutter kicks (I can hang from bar and lift my legs up)
ring rows
dumbbell floor presses
lateral plyo single-leg leaps (2 – 45lb plates stacked; jump on and off)
single-arm farmers carry (25lb kettlebell)

Workout
4 rounds, not for time
50ft front rack walking lunge (15lb db set)
30 L-hang flutter kicks (10 -hang from bar lift legs from ground)
15 ring rows
10 dumbbell floor presses (15lb db set)
10 lateral plyo single-leg leaps (2 – 45lb plates stacked; jump on and off)
100ft/100ft single arm farmers walk (25 lb kettlebell)

Cool Down
1;00/1:00 couch stretch
1:00/1:00 prone pec stretch

Good workout to start the week.

Have a great day and we will see you tomorrow!

Nice to see all my gym friends again today.

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
Wow! I actually could do these now.

Barbell Warm Up
*Use PVC for first round or both rounds as needed
2 rounds for quality (empty bar = 45 lbs)
5 hang muscle snatches
5 overhead squats
5 good mornings
5 back squats
5 push jerk
5 front squats
5 hang muscle cleans
5 thrusters

Skill and Build Up
Pull-up Progression
5 beat swings
5 beat swing + kip
5 pull up + push-away + 3-5 chest to bar pull-ups
Like I can really do these?? I don’t think so. I can hang from the bar and try to swing with my feet up.

Push Press Progression
*with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

Workout Prep
3 push press
3 thrusters
3 chest to bar pull-ups

Workout
Every 4:00 for 16:00 (4 rounds) (45 lbs)
15 push press (empty barbell – could not do 15 every time — 15, 12, 10, 10)
12 thrusters (did 9 thrusters first round and then I really couldn’t push the bar up – so 2nd set 9 with 15 lb db set – 3rd and 4th set did 10 with 10 lb db set)
9 chest to bar pull-ups (did 9 ring rows each round)

Accessory Work
1:00/1:00 spiderman stretch
100 band pull-aparts (or how ever many you can do in 2:00)
1:00/1:00 couch stretch with leg against wall
100 band pull

Ok, my arms hurt! How in the world am I going to type today???
Home to shower then to work.

Ok – I have to say that the shower actually made me feel better.
I then went down packed my lunch, put chicken chili in the crockpot for dinner, cleaned up the dishes and headed out to work.

11:30-12:15 lunch hour
I try to use part of lunch walking. I walked 1.17 miles.

7:15 p.m. – I have to add that I just rode the exercise bike 4.0 miles. Great activity when you are talking on the phone. Hadn’t talked to my friend Lisa in about a week so it was great to catch up!

Now I can sit back and watch a movie with Olivia.

Not such a big class today. But it’s great to see those that come each day.

General Warm-Up
2 rounds
0:45 mountain climbers
30ft/30ft banded monster walk
0:40/0:40 single leg glute bridge
0:30/0:30 side plank with rotation
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep (barbell 35lbs)
5 tempo back squats
5 back squats, no pause

Build Up
5 Sets (3 each set 5, 10, 15, 15, 15)
3-5 back squats

Strength/Power
Back Squat Weightlifting
Every 3:00 for 18:00 (6 sets)
Set 1: 6 reps (10 lbs each side + 35 =55 lbs)
Set 2: 4 reps (15 lbs each side + 35 =65 lbs)
Set 3: 2 reps (20 lbs each side + 35 =75 lbs)
Set 4: 6 reps (15 lbs each side + 35 =65 lbs)
Set 5: 4 reps (20 lbs each side + 35 =75 lbs)
Set 6: 2 reps (25 lbs each side + 35 =85 lbs)

PR for me today! As back on February 19th when I last did back squats in the gym I did 70 lbs total.(35 lb female bar + 17.5 lbs on each side = 70 lbs)

Core Accessory Work
8 rounds
0:15 L-sit (using dumbbells on ground, push up and lift your butt and legs – I could barely get my butt off the ground and for only like a second)
0:15 rest
0:20 superman hold on floor (I can actually do this – can’t lift my chest off the ground very far but it is up off the floor)
0:15 rest

Wow! That accessory work is definitely difficult!!

Good workout – let’s see how I feel during the day.

Have a good day!

P.S. I’m home for the evening and have to say that I was on my feet a lot today so I never really got too sore from this workout. Tonight, my shoulders hurt a bit, but I can tell it’s because I’ve used muscles in there that don’t get used enough.

Have a great evening everyone!