Archive for December, 2020

Monday CrossFit

December 14, 2020

Another week. It’s hard to believe how fast time seems to go these days. How did it get to be the middle of December already?

Back to the gym again today, who will be there?
Well….not too many about 8 of us.

General Warm Up
2 rounds
10 high knees
10 butt kickers
0:30/0:30 side plank to reach through
5 inchworms + 1 push up and 2 squats

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

Build Up
5 thrusters, light weight (no weight)
5 no push-ups burpees
100m run (150 m row)
3 thrusters, moderate weight (added 5lb = 45lbs)
5 burpees
100m run (150m row)
3 thrusters with workout weight or slightly lower than workout weight (45lbs)

Workout (30:00)
10 rounds for time
200m run (250m row)
10 burpees (I did 7 each round)
5 thrusters (45lbs)

At the end of the 30 mins. I had just finished my 9th row. This was pretty tough for me today.
But at least I did a lot of the workout today.

Cool Down
1:30/1:30 barbell quad roll

Good workout to begin the week. Have a good day everyone and I will see you tomorrow.

End of Another CrossFit Week

December 11, 2020

Ok, this week went slow but for some reason – the morning CrossFit seemed to go fast. Weird, yes I know.

General Warm-Up
2 rounds
0:30 inchworm + push-up
0:30 cossack squats
30ft/30ft banded monster walk variation
25 band pull aparts
0:30 squat with hand reaches

Skill & 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 wall
5 piked handstand push-ups (from box)
3-5 handstand push-ups (piked from box)

Power Clean Progression (clean deadlift focus)
*with barbell
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 power clean

Build Up
3 rounds (45lbs)
3 power cleans
3 back squats
*practice handstand push-ups as needed

CrossFit 906 10 year Anniversary Workout (20:00)
For Time
1-2-3-4-5-6-7-8-9-10 (45 lbs)
Unbroken power cleans (135lb/95lbs)

Immediately into
10 rounds
5 handstand push-ups (3 each round – 5 rounds from box, 5 rounds pike push ups)
10 back squats (95lbs/65lbs) (45 lbs)
*no racks are used for the back squats

Congratulations to CrossFit 906 on their 10 year anniversary! This initial part of the workout is an ascending ladder of unbroken power cleans at a moderately heavyweight. Athletes must put the bar down after the designated number of reps. The ascending ladder format starts off easy but tends to feel very difficult on the ladder rounds as reps accumulate. The ladder should not exceed 6:00. After finishing the ascending ladder, athletes will strip the weight for the back squats and start the 10 round burner. A great goal is for athletes to be completed with entire workout in under 15:00, while all athletes should strive for completion n under 22:00-25:00.

There are many variations to things today so read the general list.

This workout was EXTREMELY challenging! I didn’t think I would even finish but I did.
Guess I’m glad it’s the weekend, my body needs a rest.

Have a great weekend everyone.

Thursday CrossFit

December 10, 2020

Wow, I can’t believe that today is 1 year since Victoria made me go to CrossFit Timoro.
It’s hard to believe it has been that long and I am still doing this!
I’ve learned so much and it’s amazing what I can do now compared to when I began. I couldn’t even jump rope then let alone lift any type of weight!

What will we do today?

General Warm Up
Dynamic Mobility
10 rollover v-sit
10/10 lying leg crossovers
10/10 dynamic hamstrings
5/5 sprinter hammy to Samson stretch
10/10 scorpions
5/5 kneeling shoulder taps
5/5 dynamic calf stretch
10 bootstrappers

3 sets
150m row
*keep focus on technique and increase the pace over the course of the 3 sets

5 sets
500m row
rest as needed between efforts
*during rest periods perform a couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side.
*compare to 12/1/16, 11/29/18, 4/3/19 and 1/2/20
I was able to keep each set between 2:08-2:17.
It was tough, but I did it!

Cool Down
2 rounds
20 hollow rocks
0:30-0:40 hollow hang

Wednesday at the CrossFit Gym

December 9, 2020

Another morning and heading to the gym.

What workout will we do today?

General Warm Up
2 rounds
1:30 single unders
10 pass through with band
15 banded good mornings
20 banded pull aparts
10/10 lateral leg swings

Skill and Build Up
Snatch Skill
perform 2 rounds of the following – 1st series with PVC and 2nd with empty barbell (both sets with empty barbell)
3 snatch pulls
3 high snatch high pulls
3 hang muscle snatches
3 hang power snatches
3 power snatches

Build Up
2 sets
2snatch pulls + 1 power snatches (35lb bar + 10 + 10 = 55 lbs)

For weight
Snatch pull + snatch
Every 2:00 for 14:00 (7 sets)
2 snatch pulls + 1 power snatch
35lb bar + 10 + 10 = 55 lbs
35lb bar + 10 +5 + 10 +5 = 65 lbs
35lb bar + 10 +5 + 2.5 + 10 +5 + 2.5 = 70 lbs

For time 3:52
30 snatches (135lb/95lbs) (I was able to do 35lb bar + 10 + 10 = 55 lbs)
*squat is not necessary
*compare to 8/18/17 & 7/20/20

On 7/20/20 I did: Dumbbells (15 lb db for first 25 and then 10 lb for last 50)
75 single-arm dumbbell snatches, alternating

CrossFit Tuesday

December 8, 2020

Good to be in the gym. Today was pretty intense…

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

2 rounds
5 sit-ups
5 air squats

Kipping Pull-up Progression
2 beat swing stops
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up or chest to bar pull-up
2 beat swings + 1 kipping pull-up or check to bar pull-up + 2 beat swings
(I can’t really do any of these, I do hang from the bar and try to swing correctly and then try to pull-up — someday)

For Time (20:00)
100 pull-ups (60 ring rows)
100 push-ups (knees on ground; 50)
100 sit-ups (extremely challenging – 40)
100 air squats (45 and then time was up)

This was a tough work-out!

Cool Down
5:00 row, bike, jump rope, walk/run (bike)

Have a good day everyone! see you tomorrow!

Back to the Gym – CrossFit Monday

December 7, 2020

Heading back to the gym this morning. Good thing as I finished decorating the house for Christmas and I don’t have a lot of space left for doing CrossFit 🙂

General WarmUp
2 rounds
0:45/0:45 single leg glute bridge
0:30 L-hang or tuck hang or 20 pike compressions (did a real tuck hang at the pull-up rig – could hang for like 0:10 at a time and 2 or 3 times in a row!)

Skill and Build Up
Front Squat Prep
20 front rack “in and outs” (empty barbell)
5 paused front squats
5 front squats

Build Up
review how to take the bar out of the rack and put back in the rack correctly
Every 2:00 for 8:00
305 front squats, increasing in load

For weight
Front Squat – Weightlifting
Set 1 5 (35 bar + 10 +10 = 55 lb)
Set 2 5 (35 bar + 15 + 15 = 65 lb)
Set 3 3 (35 bar + 20 + 20 = 75 lb)
Set 4 3 (35 bar + 25 + 25 = 85 lb)
Set 5 1 (35 bar + 27.5 + 27.5 = 90 lb)
Set 6 1 (35 bar + 30 + 30 = 95 lb)
Set 7 1 (35 bar + 35 + 35 = 105 lb)
Definitely a PR for me! Previous PR was 75 lbs

Accessory Work
3 rounds not for time
12-15 banded Russian kettlebell swings
10-15/10-15 oblique side bend

Friday already – CrossFit

December 4, 2020

Can’t believe it’s Friday already…how does that happen so fast? where does the week go?

Who will be up this morning? Surely not Grace. Nope – no Grace. maybe next week??
Bob, Dave, Rhonda, Jeff, Emily and me

General Warm Up
2 rounds
250m row (bike 1:00)
10 squats with feet together, pause 0:01 in the bottom
10/10 lying dynamic hamstring stretch
5 rollover v-sits (I can actually get my legs off the ground and actually have a little bit of a roll – I’ll get there one of these days!)

1:00/1:00 single leg glute bridge hold
0:30/0:30 side plank with thoracic rotation
0:30 elbow to hands plank (this was extremely challenging – was able to do a couple of times if I started with my right arm.)

Skill and Build Up
Deadlift Progression
*with empty barbell (10lb dumbbell set)
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up and Workout Prep
5 deadlifts, lightweight (10lb set)
5 deadlifts, light to moderate (15lb set)
5 broad jumps + 5 box jumps, low height (did broad jumps and then jumped from floor to next room which is a step up of only 7″ but I could actually jump to there. Now to see what else I can put there to add a couple of inches? I’ll eventually be able to jump onto the 16″ box but for some reason I think I can do it but then I get ready to and it terrifies me – I’m sure I’ll miss and hit my shins on the box or fall on my face. I’ll get there someday.)
5 deadlifts, moderate weight (15lb set)
5 box jumps , medium heights (16″ box step-ups)
3 box jumps, workout height (16″ box step-ups)
3 deadlifts, moderately heavy weifght (15lb set)
3 deadlifts, workout weight (20lb set)
5 medicine ball front squats + 5 medicine ball push press throws + 5 wall ball shots (10lb db thrusters)

“Kelly Brown”
for time (25:00 cap)
I completed my workout in 22:00

5 rounds
440m row (2:00 bike)
10 box jumps (16″ box step-ups)
10 deadlifts (15 deadlifts each round with 20lb db set)
10 wall-ball shots (10lb db thrusters)

This workout is in remembrance of a friend to TrainFTW and the CrossFit community at large. Kelly was a CrossFit Kids seminar staff trainer who lost her battle with ovarian cancer after her diagnosis 5 years ago. She didn’t let that keep her from working at the gym or teaching trainers around the world how to use the CrossFit methodology to teach kids. We will remember you always Kelly.

1:00 pike compression

Good workout everyone! Again it is good to see everyone!
Have a great weekend!

See you next week!

Thursday Zoomin’ Through CrossFit

December 3, 2020

Another day of Zoom CrossFit.
Who will be working out with me this morning? Lacey, Nikki, Kari, Reanna, Evan, Bob, Dave, Dana.
So nice to see everyone.

General WarmUp
10:00 jump rope (bike)
*at 0:00, 2:00, 4:00-, 6:00 and 8:00 perform a 0:20 hollow hold and a 0:20 superman hold on floor

Bar Muscle Up Warm Up
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 Cuban press
10 band pull aparts

2 sets
5 scap retractions (scap retraction push-ups)
5 kip swings
3 strict pull-ups

Workout (10:00)
10:00 EMOM
3-5 bar muscle-ups
or 3 strict chest to bar pull-ups

Minimal Equipment
50 Russian push-ups (and no it is NOT when a Russian shows up to do your push-ups)
(I did regular push-ups with knees on ground – I totally could not figure out the Russian thing!)

Transition and Build-Up
2 rounds
10 double unders
6 renegade rows (10 lb dbs, 15lb dbs)

Workout (10:00)
for time (10:02)
100 renegade rows (15lb for the first 60, then 10lb for last 40)
*at 0:00, 2:00, 4:00, 6:00, 8:00, etc do 50 double under (0:45 sec practice)

Cool Down
1:00/1:00 Samson stretch

Wow – killer workout! My arms and shoulders are sore! I’m not really sure how many of the push-ups I did, I lost count but I did them until time was up. The renegade rows I did 100 and finished just over the 10:00

Good workout – hope everyone has a great day!

Wednesday CrossFit

December 2, 2020

Ok, I have to start with the fact that CrossFit Timoro is great! They selected me as the December Athlete Spotlight! Check it out… To read more about Teresa’s journey at CFT click the link below:
It was fun to share my journey into and through CrossFit.

Now, who will be working out today? Will Grace get up? Ok, no Grace today. Must have stayed up too late talking to someone on the phone???
Lacey, Nikki, Sonja, Dana, Kari, Evan, Reanna, Rhonda, Jeff, Emily
Big group today! Nice to see everyone since we aren’t at the gym right now.

General Warm Up
2 rounds
0:30 inchworm + push-up
10 cossack squats
30ft/30ft banded monster walk variation
25 band pull aparts
0:30 squat with hand reaches

Skill and Build Up
Power Clean and Front Squat Prep
Power Clean Progression (clean deadlift focus)
*with barbell (I used 10 lb dumbbells)
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean
*add 3 front squats after the hang powers cleans and power cleans

Build Up
3 rounds (1st round – 10lb dbs, 2nd & 3rd rounds – 15lb dbs)
1 power clean
1 front squat
1 burpee

Workout (25:00)
AMRAP 25:00 – 15lb dumbbell set
3 power cleans (did 10 rounds)
3 front squats (did 10 rounds)
10 burpees (did 9 rounds of 8)(someday these will actually look better- but trying to pick up your body off the floor that many times in a row is not exactly easy!)
1:30 rest after each round
*add 1 power clean and 1 front squat to each new round

Minimal Equipment Options
25:00 AMRAP
5 dumbbell power cleans
5 dumbbell front squats
10 burpees
*1:30 rest after each round

Cool Down
1:00/1:00 pigeon stretch

Nice to see everyone! Have a great day!

Tuesday CrossFit – Is it Really December Already?

December 1, 2020

Wow, how is it already December? I’m thankful that it is as I don’t know how much more of 2020 I can handle. This has been such a crazy year. Nothing seemed to go right….well, I am still CrossFitting so I guess that’s the positive for 2020!

Who will be working out today? Grace got up today and joined me!
We also had Bob, Dave, Nikki, Lacey, Reanna and Evan

General Warm Up
2 rounds
1:00 jumping jacks
0:30 plank hold knees to elbows
10 stiff legged deadlifts with an empty barbell, 0:03 lowering phase, and 0:02 pause with the bar at mid-shin (10 lb db set)
10 PVC, light dumbbell, or plate robots (PVC)
0:45 bootstrappers

Skill and Build Up
Hang Snatch Prep
2 rounds
*first round with PVC, second round with empty barbell
3 hang snatch high pull
3 hang muscle snatch
3 hang power snatch
3 overhead squat
3 snatch balance
3 hang snatch

2 sets (10lb db)
2 hang power snatches + 2 hang squat snatches + 2 overhead squats

Every 2:00 for 14:00 (7 sets)
Hang power snatch + hang snatch + overhead squat
Attempt to build-up across the course of the 7 sets. The first 2 sets should be relatively light and load should become difficult by 4th set. Use this complex to focus on the mechanics of the movement as well as lifting heavy loads.

Minimal Equipment
(10 lb db 3 each round)
Every 2:00 for 14:00 (7 sets)
3-5 single arm dumbbell hang power snatches + 3-5 single-arm dumbbell hang squat snatches + 3-5 single-arm dumbbell overhead squats.

perform the entire complex on one side and then perform the complex with the other side

Transition and Build Up
Dumbbell Reverse Lunge Build Up
2 sets (15lb db set)
3/3/ dumbbell reverse lunges

Accessory Work
3 rounds NOT for time
10/10 dumbbell reverse lunges (15 lb set)
20-30 L-hang flutter kickers (30 from the floor)

for the dumbbell reverse lunges perform all 10 reps on one side, then rest approx. 0:30 before performing all 10 reps on other side
Use challenging loads on this movement.
The L-hang flutter kick should not take more than 3 sets with smaller rest breaks to accumulate the 20-30 reps. Use flutter kicks from the floor as needed

Another workout complete. Have a good day everyone.