Archive for November, 2020

Another Week of Zoom CrossFit

November 30, 2020

I am thankful for being able to CrossFit via Zoom. Who will be working out today?
Bob, Dave, Nikki, Sonja, Rhonda, Jeff, Emily, Dana

General Warm Up
3:00 row, bike, run, or jump rope at easy pace

Shoulder Prep Warm-up
10 arm circles front
*start small and build to full range of motion
10 arm circles back
10 side to side arm swings
10/10 criss cross arm swings
10 up and back arm swings
5/5/5 PVC pass throughts
*5 wide, 5 medium, 5 narrow
10 reverse grip pass through
20 band pull aparts
15 scapulas retractions on bar
15 ring rows
15 box or bench dips

Skill and Build Up
0:20 box dip hold at top
0:20 box dip hold at bottom
5 bent over dumbbell rows

minimal equipment
bent over dumbbell rows (15lb set – 40, 30, 20, 10)
hand-release push-ups (I did regular push-ups on knees – 25, 18, 15, 10)

Accessory Work
20 pike progression (lean forward – which I can’t do — then lift both feet off ground)
20 hollow rocks (I actually could rock a little bit today!!)

Have a great day everyone!

CrossFit Saturday

November 28, 2020

I decided since I was home, I might as well do CrossFit on Zoom. I thought the girls would get up but they didn’t so I logged on myself. Well, I was the only one there today! Matt was awesome to do the class only for me.

General Warm Up
2 rounds
30ft/30ft banded monster walk, lateral only (10 steps left, 10 steps right)
0:30 glute bridge
0:30 air squat, controlled and consistent movement
0:30 squat with hand reaches

Skill and Build Up
Dumbbells (15lbs)
5 tempo front squats 0:04 lowering, 0:04 pause at bottom then up fast
5 front squats

Every 3:00 for 15:00 (5 sets)
0:40 dumbbell front squats
(tried 15lb db but could only do 0:30 then switched to the 10lb set)

Accessory Work
4 rounds NOT for time
12 front squats with counterbalance (15lb first round and then 10lb for remaining rounds)
6/6 dumbbell single leg deadlift (15 lb)
10 pike compressions + 10 tuck crunches (first 3 rounds did single foot lifts each foot 5 times; then last round did both feet)

It was a tough workout. But felt good to do. So very thankful for Coach Matt who still did class even though I was the only one there!

CrossFit Zoom – Friday

November 27, 2020

Instead of Black Friday shopping this year, I was home since all the kids are home. The workout today wasn’t until 10:00 a.m. By then, it felt too hot in the house, there was a dog and cat running around, people getting up…so, I decided it was 42 out so I could just go on the deck and do the workout. Took my computer and off I went. Victoria did join me shortly after 10:00.

General Warm Up
2 rounds
1:00 single unders or jumping jacks (single unders)
10-15 PVC pass throughs
10 barbell good mornings, 0:04 lowering phase

Skill and Build Up
Power Snatch Warm-Up and Build-Up
2 rounds
* first round with the PVC, second round with an empty barbell
4 snatch pulls
4 snatch high pulls
4 muscle snatches
4 hang power snatches
4 power snatches

Build Up
2 sets
2 position power snatch

Workout part 1
8:00 EMOM
2 position power snatch (we used dumbbells and did single arm dumbbell snatches – 5 each arm)

Workout part 2
Build Up
10 push press, empty barbell or light dumbbells (15 lb)
10 scap retraction push ups
5 push press (15 lb set)
3-5 push press

for time 9:27
Strict pull-ups (did dumbbell rows – 15lb set – had to double the number 30-24-18)
Push press (15 lb set)
*perform 35 ambit sit=ups before each round (sat on bench and put legs out and pulled knees up to chest – this was very challenging – could only do 20 each time)

Tough workout today but it felt good doing it outside! We will see where we do the workout tomorrow? and if anyone joins me or not???

Thanksgiving CrossFit

November 26, 2020

No group CrossFit today but we did our annual Thanksgiving Turkey Trot.

We have been going to Lansing to run the Turkey Trot but this year it was virtual. So, the Hillsdale 5K was what we did.

Victoria isn’t running much right now due to injury so she rode the exercise bike until we all returned. Noah, Olivia, Grace and Oliver and I did the 5K.
From our house to the cemetery, the big loop in the cemetery and back home.

5K PR for me – 48:08. Last year I did like 52:04!

Good workout for the day.
Now for the Turkey and all the food then to just relax and have some fun.

Wednesday CrossFit Zoom

November 25, 2020

Zooming again….who will be working out today?
Dave, Evan, Reanna, Lacey, Rhonda, Jeff, Emily

General Warm Up
2 rounds
1:30 row or bike (bike)
10 cossack squats
5 inchworms + up dog to down dog

Skill and Build Up
Wall Ball Progression (15lb db set)
7 wall ball front squat
7 wall ball push press
7 wall ball

Burpee Prep
5 push-ups
5 No push-up burpess
5 burpees

Workout (30:00)
30:00 EMOM for reps
Minute 1: 15cal/12cal row (0:50 bike)
Minute 2: 15 wall ball shots (dumbbell thrusters 10 lb set – did 15 all except round 25 – 10 and then round 27 only did 12 — all others and final round #28 did 15)
Minute 3: 15 burpees (I could only do between 5-8 each 0:50)

This was EXTREMELY Challenging for me. Felt like I really couldn’t breathe the entire time. Oh well, I’ll breathe soon.

Have a great day everyone and hope everyone stays well and has a very Happy Thanksgiving with their families.

Zoomin on Tuesday

November 24, 2020

CrossFit via Zoom again. So, who will be working out today?
Great group again today – let’s see if I can remember all of them
Nikki, Lacey, Rhonda, Jeff, Emily, Dave, Evan, Reanna

General Warm-Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
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
10/10 wrist circles

Skill and Build Up
Supinate Grip Bent Over Row Prep
0:30 banded good morning hold
20 banded bent over rows
5 supinated grip bent-over rows, empty bar (10lb db set)

3 sets
3-5 supinated grip bent-over rows (10lb set, 20lb, 20lb)

Increase load each set

Strength & Power
Supinated grip Bent Over Row
Workout (10:00)
Every 2:00 for 10:00 (5 sets) (20lb set)
5 supinated grip bent over rows
*Minimal Equipment
0:30 max rep dumbbell bent-over dumbbell rows (14, 14, 16, 17, 18)

Transition and Workout Prep
0:50 single unders
0:10 double unders
10 scap retractions (or scap retraction from plank)
0:50 single unders
0:10 double unders
6 bent over dumbbell rows (20lb set)

Workout for time (10:00)
For time – 9:17
25 pull-ups (bent over dumbbell rows 20lb dbs)
50 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
75 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
100 double unders (150 singles)

Accessory Work and Cool Down
100 bicep curls (8lb set dumbbells)

Have a great day everyone!

CrossFit via Zoom

November 23, 2020

Well, we are back at Zoom for our daily workouts. Safer right now for people to exercise at home. Yes, I’ll miss being at the gym, but ever so thankful for Matt and Alicia and their dedication to helping everyone with their daily exercise!

Who will be working out today?
Quite a group today – let’s see if I remember who all was there… Lacey, Nikki, Dana, Sonja, Rhonda, Jeff and Emily. Good size group for 5:30 Zoom 🙂

General Warm Up
2 rounds
1:30 row or bike (bike)
10 box step-ups (16″ box)
10 stiff legged deadlifts, 0:03 lowering phase (15 lb dis)
0:30/0:30 pigeon stretch

Skill and Build Up
Power Clean Progression
*with a barbell (used 10 lb dumbbell set)
3 clean deadlifts to mid-thigh
3 clean deadlift to shrug
3 muscle cleans
3 “lands” in power position
3 hang power cleans
3 power cleans

Build Up
2 rounds (10lb set and then 15lb set)
3 power cleans
3 box jump overs
0:20 row/bike hard effort

Workout (25:00)
5 Rounds for time (21:20)
10 power cleans (15 lb dumbbell set)
10 box jump overs (16″ box)
15cal/12cal row or bike (12 cal bike)
2:00 rest after each round

Cool Down
1:00/1:00 sprinter hamstring to samson stretch

Good workout. Bummer to be back on Zoom but if it keeps everyone healthy then it’s good. So appreciate the fact that Zoom helps keep us going 🙂

Have a great day everyone!

Friday – Final Day of Week Workout – CrossFit

November 20, 2020

General Warm Up
3 rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climber, variation
0:10 rest

2 rounds
10 dumbbell bent over robots (light plates can also be used) (2.5 lb plates)
0:45 deadbugs
0:30 prone lat stretch

Skill and Build Up
Push jerk (3 step)
5 jump and land
7 jerk balance from head level
7 push jerk
*use a PVC pipe or empty barbell

Build Up
5 push jerks, light (35lb barbell)
2×2 Kip swings + 1 kip (hold the bar, swing – with feet on ground and jump/pull up)
5 push jerks, light to moderate (2.5 lbs = 40 lbs)
2×3-1-3-pull-up drill (try chest to bar on second set)
3 push jerks, slightly below workout weight (5 lbs =45 lbs)
3 chest to bar pull-ups
3 push jerks, workout weight (7.5 = 50 lbs)

AMRAP 20:00 (4 rounds)
400m run (400m row)
15 chest to bar pull-ups (6 swing, jump and pull up)
10 push jerks (185lb/125lbs) (50 lbs)

Thursday CrossFit

November 19, 2020

Will I ever be creative and come up with a fun title? Probably not, but oh well. This has become a journal of my CrossFit route.

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

Workout Prep and Build Up
10 walking lunges
6 goblet walking lunges, light
6 single kettlebell front rack walking lunges, light
25ft/25ft single arm farmers walk
6 single kettlebell front rack walking lunges, medium
25ft/25ft single arm farmers walk

Workout 12:00
For time
5 rounds
30ft/30ft single kettlebell front rack walking lunge (15lb db)
50m/50m single arm farmers walk, with kettlebell (25lb db)

Active Recovery and Core (15:00)
3 rounds for quality
300 single unders (250, 220, 200)
0:30 banded plank march
0:30 banded good mornings
0:30/0:30 banded side bend

Stayin Fit – CrossFit Wednesday

November 18, 2020

Today we begin individualized exercise. It will be good to just go at my speed and have Matt there in case I need assistance with something.

General Warm up
Plate Hop Sequence
2 Rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0;20 alternating feet forward hops
0:10 rest
0:20 single leg forward hops
0:10 rest
0;20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
10 good mornings
10 plate overhead reverse lunges (10lb plate)
0:20/0:20 side plank to reach through

Skill and Build Up
Power Snatch Warm-Up
2 rounds
*first round with PVC, second round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
*empty barbell then lightweight (35lb bar + 2.5 plates = 40 lbs)

Power Snatch – weightlifting
Workout 15:00
establish a 1 rep max power snatch
15:00 timer starts with a very light weight on the bar and athlete will build up gradually to a 1 rep max Loads should start to feel heavy at approximately the 8:00 mark.
35lb bar + 2.5 = 40 lbs
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 2.5 = 60 lbs
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 5 + 2.5 = 70 lbs

Workout, Part 2
Every 3:00 for 15:00 (5 rounds)
5 snatch grip deadlifts
35lb bar + 10+ 5 + 2.5 = 70 lbs
35lb bar + 10+ 10 = 75 lbs
35lb bar + 10+ 10 + 2.5 = 80 lbs
35lb bar + 10+ 10 + 5 = 85 lbs
35lb bar + 10+ 10 + 5 + 2.5 = 90 lbs

12/12 paloff press

First set starts with the heaviest load lifted on the power snatch and can build to very challenging loads.

Crazy workout but I figured out how to increase in weight.
Previous PR for power snatch was 45lb.

Tuesday CrossFit

November 17, 2020

General Warm Up
2 rounds
1:30 row or bike (bike)
7/7 windmill (10lb db)
0:30 inchworm + up dog to down dog
0:20 pike stretch + 5/5 single leg pike compression
* round 2 10 double leg pike compressions instead of single

Skill and Build Up
Toes to Bar Prep
2 sets
3 position toes to bar drill (I actually could swing a little and kick my toes up a tad!)

Push Press Progression
(with empty barbell)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 push press

Workout (26:00)
For time

3 Rounds
1,000m row or 3000m/2500m bike (or no more than 5:00) (2500, 2250, 2250)
5o push press (45lbs/35lbs) (35lbs – 40, 30, 30)
25 toes to bar (or object) (tried to do toes to object but I’ll NEVER be able to lift my butt off the floor to get my toes to flip over and touch anything! I tried 15 each round – time ran out as I was beginning my third set of this – which was actually fine with me as this is so extremely challenging!)

Quite the workout – I am a drippy, sweaty wreck!!

Monday CrossFit at the Gym

November 16, 2020

Ok, so what will the week bring. The Governor just said starting Wednesday we can only go to a gym for individualized exercise. When we go there isn’t that what we are doing? Exercising individually…. whatever…

General Warm-Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
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
10/10 wrist circles

Skill and Build Up
Pull-up Prep
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 cuban press PVC
10 band pull-aparts
5 hanging scap retractions
5 beat swings

Build Up
3 rounds
100m run, increase pace each round (row)
2 strict pull-ups (band assisted)

Every 2:30 for 17:30 (7 sets)
200m run (250m row)
2 weighted strict pull-ups (band assisted – 2 black bands)

Transition and Prep
Put away equipment for part 1
10 bent over rows, empty bar
5 bent over row, intended workout weight
If performing ring rows, perform 1 set of 5 reps at an easy foot placement

Workout part 2
8 rounds for reps
0:20 ring rows or bent over barbell rows (75lbs/55lbs) (barbell rows – 55lbs)
0:10 rest