Wow -I thought this week seemed awfully long while I was at work but by CrossFit workouts the week seemed to fly by.

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

2 rounds (10# dumbbell)
5/5 windmills
5/5 cross body, dumbbell muscle snatch
5 goblet squats, pause 0:05 at bottom

Skill and Build Up
Snatch Prep
*perform all movements with PVC or empty barbell
10 PVC pass throughs
10 snatch grip push press
5 hang power snatch + overhead squat
5 hang squat snatch
3 squat snatch

Build Up
3 sets 35# barbell + 2.5 + 2.5
1 squat snatch + 3 overhead squats
do 3 box jumps after each set

Workout Part 1
Every 1:30 for 10:30 (7 sets)
1 squat snatch + 3 overhead squats
Set 1: 35# barbell + 2.5 + 2.5 = 40#
Set 2: 35# barbell +5 +5 = 45#
Set 3: 35# barbell + 2.5 + 5 + 2.5 + 5 = 50#
Set 4: 35# barbell +10 + 10 = 55#
Set 5: 35# barbell +10 + 10 = 55#
Set 6: 35# barbell +10 + 10 = 55#
Set 7: 35# barbell +10 + 10 = 55#
I stayed at 55# because it was extremely difficult to do the overhead squats.
It was really all I could do to hold that over my head and attempt a squat.

Workout Part 2
For time
21 – 15 – 9 (15-12-9)
Overhead squat (135/95) (35# barbell)
box jumps (30/24) (16″ – I could only do 1 jump and almost fell on my can…. I know I can do this but for some reason I’m still terrified. A few weeks ago I was able to do them but now I’m stuck at thinking I can’t so I can’t do it. I did do one before I put my box away but it was very difficult. Maybe this is what my goal should be….do a 16″ box jump without even thinking about 🙂 )

Good workout.
I think it’s good that it’s the weekend. I did something to my knee last night stepping on and off the ladder working on getting O’s new room ready to paint. I thought i was fine today but all the way up into my hip was hurting when i did some of the stuff. So, now I think I just need a couple of days off.

Have a great weekend! See you on Monday.

General Warm Up
100ft high knees
4 burpees (3)
100ft butt kickers
4 burpees (3)
20/20 single leg lateral hops
4 burpees (3)
1:00 hands on box shoulder stretch
4 burpees (4)
I only did 3 each time because I’m the slowest and I was already way behind!

Ok don’t they think we did enough burpees the other day to be good for the week? Oh wait…they must feel like they should include more for those who didn’t come the other day. I think there should be options for burpees. I really don’t think I’ll ever be able to do them correctly or quickly.

Skill and Build Up
Shoulder Press and Push Press Warm-up
*perform all drills with empty barbell
10 shoulder press
5 dip and hold
5 dip and drive fast
5 push press

Build Up
3 sets
3 shoulder press + 3 push press (35# bar + 10 + 10 = 55#)

Final warm-up should be slightly below the first anticipated shoulder press work set.

Strength/Power
Shoulder Press
Every 2:30 for 12:30 (5 sets)
3 shoulder press
*compare to 11/30/18 and 1/7/19
Set 1: 35# bar + 10 + 2.5 + 10 + 2.5 = 60#
Set 2: 35# bar + 10 + 5 + 10 + 5 = 65#
Set 3: 35# bar + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#
Set 4: 35# bar + 10 + 5 + 5 + 10 + 5 + 5 = 75#
Set 5: 35# bar + 10 + 5 + 5 + 2.5 + 10 + 5 + 5 + 2.5 = 80# (could only do 1)
Definitely a PR today! My previous PR had been 60# so guess I’m definitely getting stronger!

Transition and Build Up
review movements and standards for part 2
Move barbells to floor and ensure that all athletes have barbell

2 sets
3 push presses
3 barbell rows

Workout Part 2
For max reps
8 rounds
0:20 push press (135/95) (55#)
0:10 rest
0:20 barbell row (135/95) (55#)
0:10 rest
*compare to 1/7/19

Good workout – and happy I was actually able to push 80# over my head!! My arms have been so weak and every time we do any type of push presses I really struggle.

See everyone tomorrow!!!

Will more people decide to get up this morning and do their morning workout?
It will be nice to see whoever shows up today 🙂 There were like 10 of us today so a lot different than yesterday.

General Warm Up

Row Warm Up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15 rest

Band Glute Activation
10/10 knees out steps (right leg lead)
10/10 knees out steps (left leg lead)
10/10 knees out lateral steps

Strength/Power
Rowing
5 rounds
5:00 row
1:00 rest
Round 1: 1039m
Round 2: 1054m
Round 3: 1034m
Round 4: 1024m
Round 5: 1028m
We were supposed to try to stay consistent with our first round. I don’t think I did too bad.

Grip/Trunk
4 rounds NOT for time
100ft plate pinch walk (25# plates)
25 Russian twists (14# med ball – I could only do between 16-20 each time – this is extremely hard for me to do. I can’t really twist all the way to each side to touch object to floor – but at least I can now keep my legs off the floor while I’m attempting to do them.)

Guess everyone thought there had really been a snow storm….only 4 of us at the gym this morning.
Where was everyone???? Hello….we didn’t get any snow!

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 (forward/backward)
10/10 wrist circles

2 rounds
6/6 cross body snatch, kettlebell or dumbell (10#)
6 squat therapy reps, 0:03 lowering phase

Skill and Build Up
Clean Progression (35# barbell)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle cleans
5 front squats
5 hang cleans
5 cleans

Build Up
Every 2:00 for 5 sets
2 cleans, increasing in load (35# + 2.5 + 2.5 = 40)
*after sets 2 and 4 perform (35# + 5 + 5 = 45)
3 dumbbell front squats
3 bar-facing burpees

18.2
For Time
1-2-3-4-5-6-7-8-9-10 (got through round 8 then the 12:00 was up)
Dumbbell front squats (50/35) (10# set)
Bar facing burpees

Strength/Power
Clean-Weightlifting
Keep the clock running from 18.2 and take until the clock hits 12:00 to find a: 1 rep max clean
(I went ahead and did some cleans as I wanted to try to get a PR as my previous PR was 55# – I did get to 60#
35# + 10 + 2.5 + 10 + 2.5 = 60

Good workout for today. VERY Challenging for me – burpees really kill me and I don’t think I’ll ever totally get them correct – or be able to do them quickly. They are VERY HARD. Ok….someday….but I’m sure it will be a LONG time…

See you all tomorrow – going home, showering and off to work.

So hard to believe the weekend is over and we are in a new week AND…it’s the last week of January already.
How in the world did that happen?
Who will be working out today?

General Warm Up
2 rounds
0:30 single unders
0:10 rest
0:20 skipping rope
0:10 rest
0:10 double unders or attempts
10 scap retraction push-ups
10 hanging scap retractions
0:45 butchers block stretch

Skill and Build Up
Shoulder to Overhead Prep (35# bar)
7 shoulder press
7 push press

Push Jerk Progression
5 jump and land
5 jerk balance from head level
7 push jerk

Build Up
3 push presses, light (35# + 2.5 + 2.5 = 40#)
3 push jerks, light
5 beat swings
3-1-3 pull-up drill

3 push presses, first workout weight (35# + 5 + 5 = 45#)
3 push jerk, first workout weight
3 chest to bar pull-up or jumping chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

3 push presses, second workout weight (35# + 5 + 5 = 45#)
3 push jerks, second workout weight

Workout
In 8:00 complete
21-15-9 (15-12-9)
Shoulder to overhead (115lbs/75lbs) (35# + 5 + 5 = 45#)
pull-ups (band assisted with 2 black bands on j-hooks)

In the remaining time
1-2-3-4-5-6-7-8- etc (did 1-2-3-and half of four)
Shoulder to overhead (135/95) (35# + 5 + 5 = 45#)
Chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

Skill and Grip (8:00)
8 rounds
0:20 handstand hold (pike handstand from box)
0:10 rest
0:20 bar hang (tried to hang on bar – couldn’t keep a good grip)
0:10 rest

Good workout to start the week. Time for work now – see you all tomorrow!

Can’t believe it’s Friday already – the weeks seem to fly by…
Ok this is going to be a terrible workout – there were only 8 of us there 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

2 rounds
5 burpee broad jumps
10 kettlebell switch swings, light
0:30/0:30 kettlebell calf stretch

Skill and Build Up
Pistol Progression
10 close stance squat, pause slightly in bottom
3/3 stagger stance squat
3/3 leg crossed behind
6 pistols, alternating (place heel on plate or squat to a box if needed)

Clean and Jerk Warm-Up
5 front squats
5 push press
3 hang power cleans
3 hang squat cleans
3 push jerks
3 power clean + push jerk
3 squat clean + split jerk
*with empty barbell

Build Up
2 Rounds
3 box jumps or step-ups (20″ box step-ups)
3 clean and jerks (35# = 45# = 55#)
6 pistol, alternating (20″ box step-ups with 14# med ball)

“20.4” (20:00)
for time

30 box jumps (24″/20″) (I did 25 box step ups with 20″ box)
15 clean and jerks (95/65) (35# bar)
30 box jumps (I did 25 box step ups with 20″ box)
15 clean and jerks (35# + 5lb + 5lb = 45#)
30 box jumps (I did 25 box step ups with 20″ box)
10 clean and jerks (35# + 5lb + 5lb = 45#)
30 single-leg squats (I did 15 box step ups 20″ box with a 14# med ball – then 10 without the weight)
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
*compare to 11/1/19

As you can see above, I could only make it through just over half of the workout in 20:00.
Those 20″ step ups were very tough for me. It’s really hard to step-up that high.

Ok, I tried to tell Matt it was too high – he was like “what, you’ve never told me anything like that before. someone give T a covid test – she must have a fever!”

Ok – he was right….I could do them I just thought I couldn’t and I thought I would die…and they only took FOREVER to do…. no way I could do 30 each time)

Now to go home, shower, eat some breakfast and do stuff around the house today. No school today! Mid-term break. Nice to have the day off – now let’s hope I’m productive and get things done I want to.

Have a good day and a good weekend! see you on Monday!

General Warm Up
1:00/1:00 pigeon stretch
1:00/1:00 sprinter hamstring to Samson stretch
10/10 lying dynamic hamstring stretch
20 lying leg crossovers
10 rollover v-sits

Row warm-up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening, pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15
0:30 row at hard pace

Workout (32:00)
For time

4 rounds
0:00-2:00 row 500m/400m (I actually could row the 400m in less than 2:00)
2:00-4:00 rest
4:00-6:00 run 400m (bike)
6:00-8:00 rest

Cool Down
1:00/1:00 heel toe hamstring stretch
1:30/1:30 lower leg barbell smash or kettlebell calf smash

General Warm-Up
2 rounds
1:00 single unders
0:30/0:30 spiderman stretch
0:30 prone lat stretch
15 overhead squats (PVC)
15 sit-ups (I could only do like 6 of these – for some reason I just couldn’t do sit-ups today.)
15/15 single leg glute bridge
15 band pull aparts
15 band shoulder press

Skill and Build Up
Kipping Pull-up Progression
5 beat swings + dead stop
2 beat swings + 1 kip
2 beat swings + 1 kipping pull up
2 beat swings + 1 kipping pull-up + 2 beat swings
Link 3 kipping pull-ups

Wall ball Progression
5 wall ball front squat
5 wall ball push press
5 wall ball

Workout (20:00)
For time
10 rounds
12 unbroken wall ball shots (20lb/14lbs, 10ft/9ft) (did all of these each round 14#, 9ft)
0:30 rest
8 unbroken pull-ups (band assisted (2 black bands) and able to do 8 each time)
0:30 rest

Core Accessory Work
4 rounds NOT for time
0:10 hanging yes no (knee tuck)
10 toes to kettlebell

What a workout for Wednesday. I do like wall balls for some reason. I just need to work at being able to get down a little bit further each time.

Second day of the workout week. What workout will we do today?

General Warm Up
1:30 jumping jacks
50ft/50ft banded lateral walk
50ft long lunge
1:00 squat with hand reaches

Skill and Build Up
Back Squat
*with empty barbell
10 air squats
5 back squats with 3 second pause
5 back squats

Workout (30:00)
Back Squat Weightlifting
Every 1:30 for 30:00 (20 sets)
2 back squats
Set 1: 35 lb bar + 25 lbs + 25 lbs = 85 lbs
Set 2: 35 lb bar + 30 lbs + 30 lbs = 95 lbs
Set 3: 35 lb bar + 32.5 lbs + 32.5 lbs = 100 lbs
Set 4: 35 lb bar + 35 lbs + 35 lbs = 105 lbs
Set 5: 35 lb bar + 37.5 lbs + 37.5 lbs = 110 lbs
Set 6: 35 lb bar + 40 lbs + 40 lbs = 115 lbs
Set 7: 35 lb bar + 42.5 lbs + 42.5 lbs = 120 lbs
Set 8: 35 lb bar + 45 lbs + 45 lbs = 125 lbs
Set 9: 35 lb bar + 47.5 lbs + 47.5 lbs = 130 lbs
Set 10: 35 lb bar + 50 lbs + 50 lbs = 135 lbs
Set 11: 35 lb bar + 52.5 lbs + 52.5 lbs = 140 lbs
Set 12: 35 lb bar + 55 lbs + 55 lbs = 145 lbs
Set 13: 35 lb bar + 57.5 lbs + 57.5 lbs = 150 lbs
Set 14: 35 lb bar + 60 lbs + 60 lbs = 155 lbs
Set 15: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 16: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 17: 35 lb bar + 67.5 lbs + 67.5 lbs = 170 lbs
Set 18: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 19: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 20: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs

women start at 135lbs – add 5lbs every set
*compare to 12/6/18 and 1/21/19


11/5/20 Every 3:00 for 9 sets
Set 1: 5 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 2: 3 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 3: 2 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 4: 5 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 5: 3 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 8: 3 back squats (35lb barbell +40 + 40 = 115lbs)
Set 9: 2 back squats (35lb barbell +42.5 + 42.5 = 120lbs)

*10/1 did back squats – 55 lb, 65 lbs, 75 lbs, 65 lbs, 75 lbs, 85 lbs

So I guess today was a BIG PR day for me!! Yeah me!
120 lbs on 11/5/20 – now my PR is 170#!!

Guess I’ll go home, shower, and off to school I go 🙂
Those little kids better be careful — I could always back squat them 🙂

Another week at the gym. Who will I see this morning?

General Warm Up
2 rounds
10 PVC pass throughs
10 PVC overhead squats
5/5 windmills
0:30/0:30 side plank with reach through

Skill and Build Up
Power Snatch + Push Jerk Progression (45# bar)
3 snatch lands
3 jerk lands
3 elbows high to power snatch
3 tall jerk
3 high hang power snatch
3 pause push jerk
3 power snatch
3 push jerk
*perform all with empty bar or PVC

Build Up
3 Rounds (since I was using a 45# bar decided to leave it at that to see if I could get close to doing the correct amount of reps each time)
2 position power snatch
3 push jerks
3 bar-facing burpees

Workout (15:00)
for time
3 rounds 45# bar
9 power snatch (135lbs/95lb) (9, 9, 9)
15 push jerks (135lbs/95lb) (15, 15, 12)
21 bar-facing burpees (15, 12, 12)
*compare to 1/22/19

Cool Down
3:00 bike, row, walk, or jump rope (row)
30 PVC pass throughs

This was tough but I decided to try using a 45# bar since that is what I have at home.

Good workout to begin the week.
Off to shower and head to work. Hope everyone has a good day! See you tomorrow!

Ok, what type of workout will we have today? Wednesday is extremely tough. Yesterday I feel like I must have done something wrong because I felt the least amount of soreness that I have felt in a long time.

Success is not final.
Failure is not fatal.

General Warm-Up
“Modified Hinshaw Running warm-up”
10 yds over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Squat Prep
5 squat therapy reps
5 squats with feet together
5 wide stance squats
5 squat therapy reps
5 air squats

Workout (20:00 cap)
5 rounds for time
50 air squats (50, 40, 35, 30, 30)
400m run (row – 500m, 400m, 400m, 400m, 300m)
This was so very intense. Doesn’t sound like it would be too bad but come on really, they think I can do 250 air squats and row 2000m in 20:00??? I think they forget that I am fifty and fat! I couldn’t even do this in 20:00 – I took like 20:37 to do what I did!)

Accessory Work
4 rounds not for time
8/8 Bulgarian split squat (I did 6 each time – un weighted – these were very difficult today. Guess I haven’t done them in a long time so my legs and balance were having a hard time working together!)
15/15 dumbbell side bends (15lb db)

Good week – seemed to go by quickly. I don’t know where all the time goes.

Have a good weekend! See everyone on Monday!

Quite a few people at the gym once again. It’s always nice to see everyone.

General Warm up
2 rounds
1:00 jumping jacks
10/10 lying dynamic hamstring stretch
0:30 hollow hold
30ft/30ft banded monster walk
0:30/0:30 pigeon stretch

Skill and Build Up
Deadlift Progression
*with empty bar
7 from top, to the knees and stand
7 from top, to knees, to shins, to knees and stand
7 deadlifts

Build Up
Every 2:00 for 4 sets
3-5 deadlifts increasing in load
final warm-up set should be slightly below first anticipated work set weight

Workout
Every 3:00 for 21:00 (7 sets)
3 deadlifts

Round 1 = 35lbs + 25lbs + 15lbs + 25lbs+ 15lbs = total 105
Round 2 =35lbs + 45lbs + 45lbs = total 125
Round 3 =35lbs + 45lbs + 10lbs + 45lbs + 10lbs = total 145 lbs
Round 4 =35lbs + 45lbs + 15lbs + 45lbs + 15lbs = total 155 lbs
Round 5 =35lbs + 45lbs + 25lbs + 5lbs + 45lbs + 25lbs + 5lbs = total 185 lbs
Round 6 =35lbs + 45lbs + 25lbs + 10lbs + 2.5lbs + 45lbs + 25lbs + 10lbs + 2.5lbs = total 200 lbs
Round 7 =35lbs + 45lbs + 25lbs + 15lbs + 45lbs + 25lbs + 15lbs = total 205 lbs

compare to 10/13/20 deadlifts
Round 1 = total 125
Round 2 = total 145 lbs
Round 3 = total 150 lbs
Round 4 = total 150 lbs
Round 5 = total 165 lbs

Accessory Work
2 rounds NOT for time
50 banded pull throughs
25 hollow rocks

Great workout today! PR for the deadlifts!
Have a good day everyone!