What in the world is this?? Wonder how many people will show up for this type of workout??
Actually, there were a lot of people – I think like 16. Guess they didn’t look at the workout before they came 🙂
I’m sorry but whoever thought of this warm-up is crazy! This is a WORKOUT!

General Warm Up
30 Single unders
15 russian swings (10lb db)
30 single unders
15 lunges
30 single unders
15 beat swings
30 single unders
15 push press (empty bar)
30 single unders
15 bar good mornings (PVC)
30 single unders
15 air squats
30 single unders
15 push-ups
30 single unders
15 double unders

By the time I was done with the warm-up, I felt like I had done a workout! I was totally out of breath and sweating like a pig! My shirt was already soaked! Guess I should have worn my sweat activated t-shirt today – I should read the workouts and figure out the best day to wear that!

Filthy 50
For time 30:00 cap

25:42
50 box jump (30 step-ups – I tried to do a jump but for some reason I just couldn’t get myself to do it. I was scared of it again. I don’t know…someday…)
50 jumping pull-ups (25 – these are very hard – I stood on 2 plates and I still can’t pull myself over the bar but it’s getting closer)
50 kettlebell swings (25 lb db – 30 swings – I felt this was good because i don’t think I have done that many at that weight before.)
50 walking lunges (30 – these seemed to take forever, I worked really hard to make my knee touch the floor each time but after a few I felt like it took forever to get my knee up and my other one down! Guess that happens when you’re fat and over fifty! Oh well….someday…)
50 knees to elbows (20 as these were crazy hard – my hands kept slipping off the bar)
50 push press (25 but they actually didn’t feel too bad – I just didn’t know if I could push the bar up anymore)
50 barbell good mornings (30 with 35# barbell)
50 wall ball shots (30 with 14lb ball)
50 burpees (25 – I felt like each one took at least 5 minutes!)
50 double unders (85 single unders)
*compare to 4/25/18, 5/3/17 and 6/29/16
My time was 25:42. So under 30 but definitely had scales built in 🙂 If I had done 50 of each, I would have only been on the lunges by the time 30:00 was up! I think I’m too fat, and too old to do this many of each of these! I’m sure the younger people did much better!

So that workout I think about killed me. Hope I manage to be able to move today while I’m at work!
Have a good day everyone! See you tomorrow!

General Warm Up
Plate Warm-up 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
0:20/0:20 side plank reach through

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

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power (15:00)
Power Snatch – weightlifting
establish a 1 rep max power snatch
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 5 = 70 lbs
35lb bar + 10 + 5 + 5 = 75 lbs (couldn’t do this – it was too heavy)
35lb bar + 10+ 5 + 2.5 = 70 lbs


*compare to 11/18/20
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

Accessory Work
Upper Body Pushing Accessory Work and Muscular Endurance Training

3 rounds NOT for time
10-12 strict ring dips, unbroken (6 each time – put the rings lower, made sure my elbows were in tight, put feet out a little in front of me in sitting position, then tried to straighten my elbows – this was very tough)
0:30 rest
10-12 sphinx push-ups (I tried these – couldn’t do them so did 6 regular push-ups each time – I was very exhausted at this point.)
0:30 rest

Good workout. I’m sure I’ll be sore. But time to shower and head to work.

Good morning – welcome to Monday! Headed back to the gym to workout. Wonder how many will be there today? There were probably 16 people this morning. Always good to see everyone.

General Warm Up
2 rounds
1:30 jump rope or jumping jacks
10 PVC pass-throughs
10 ATY with plates (5lb plates)
10 Squat with feet together

Workout Prep
10 Hanging scap retractions with pause
3 top half strict pull-ups
3 bottom half strict pull-ups
3 strict pull-ups (band assisted)

Strength/Power (13:00)
strict pull-ups
*compare to 11/2/20 (1 set of max rep unbroken strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar – 10 max rep.)

Today I used 2 black bands and really used my arms and tried not to use my legs at all – I was able to do 8.

3 sets at 50% max reps from part 1
1:30-2:00 rest between sets
(11/2  – band assisted – 2 black bands – 5 each set)
Today I used 2 black bands and did 4 each set

Workout 3 (15:00)
EMOM
Min 1 – 20cal/16cal row (I could only get between 8-11 calories each time.)
Min 2 – plank hold
Min 3 – rest

This was tougher than it sounds. However, I felt good that each time I actually held the plank the entire minute. A few times I felt like just falling over and saying forget it but then Rhonda would say “Come on T – almost there.” Then I was able to finish.
That’s one of the best things about CrossFit – all the encouragement you get from others.

Home, shower and off to work.

Have a good day everyone – see you tomorrow at the gym!

Hard to believe Friday is already here.

General Warm Up
“Lower Leg Prep Routine”
10 dynamic calf and hamstring stretch with feet together
1:00/1:00 single leg kneeling ankle stretch (this really hurt my ankles – guess I need to work with them more)
1:00 sit on heels with feet flat
1:00 sit on heels with toes curled
1:00 sit on heels with feet flat (leaning back)
1:00 sit on heels with toes curled (leaning back)

3:00 bike or row at an easy pace (row)

Skill and Build Up
Wall Ball Progression (14# ball)
*with medicine ball
5 wall ball front squat
5 wall ball push press
5 wall ball shots

Box Jump Prep
5 broad jumps, pause in landing position after each rep
5 tuck jumps, pause in landing position after each rep
5 box jumps (workout height) pause in landing position after each rep

Prescribed height is 16″ – so we were told to use a small jerk box or 4 – 45lb plates stacked.
I decided to go with the plates as I knew I could not jump on a box. I stacked up 3 plates and then decided that looked too high. So, I kicked one off. I was able to jump on 2. However, Matt said it looked too easy so I slid the 3rd one back on and was able to do it. It was hard but I got it.

Workout (12:00)
for time (12:40)

30-25-20-15-10
Wall ball shots (20lbs/14lbs to a 10’/9′ target) (14#, 9′ most of them)
Box jump (20″/16″)
(3 plates – each round I tried to do at least 5 box jumps and the rest step-ups. When I was on my 15 reps, Matt told me to slide over and jump on the stack of 4 plates. I was a bit frightened by that but he was like, yes, you can do it. So, I slid over and I actually could jump on it!! I did it a couple of times and then I moved over to the 16″ box that was there and I ACTUALLY was able to jump on it!! Somehow I was able to get over my fear of that box! Now to try this at home with my box…)

bike, row, jump rope, run easy until clock hits 17:00 (row)

Recovery and Accessory Work
keep clock running from workout
3 rounds
6/6/ bulgarian split squat (0:04 lowering phase followed by 0:03 lifting phase) (10lb db set)
25-30 toe touch crunches (I really cannot do these. I tried to do 10-15 each time but my body is never going to be able to do this.)

Good way to finish the week. Have a good day and a great weekend.

See everyone on Monday!

The week is flying by! Wonder how many will show up this morning? Guess people felt like yesterday was pretty rough – I think there were only 8 people there this morning.

General Warm Up
Plate Warm-Up Sequence
2 rounds

0:20 in and outs
0:20 alternating feet side hops
0:20 alternating feet forward hops
0:20 single leg forward hops
0:20 both feet side hops
0:20 plank hand walk
*rest 5-10 between movements

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

Skill and Build up
Power Snatch Warm Up
2 rounds
*1st round with PVC, 2nd round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power
Power snatch – weightlifting
Every 1:30 for 15:00 (10 sets)
2 power snatches

Start with light load and build-up for at least the first 5-7 sets. Primary goal is to refine technique and accumulate volume at challenging loads while working in a controlled timeframe.

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
35lb bar + 10 + 5 = 65 lbs

Workout, Part 2
Every 3:00 for 15:00 (5 rounds)
5 snatch grip deadlifts
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 10 = 75 lbs
35lb bar + 10+ 10 + 5 = 85 lbs
35lb bar + 10+ 10 + 5 + 2.5 = 90 lbs
35lb bar + 10+ 10 + 5 +5 = 95 lbs
35lb bar + 10+ 10 + 5 +5 +2.5 = 100 lbs

12/12 Paloff press
* compare to 11/18

on 11/18 my PR for power snatches was 70lbs and the PR for snatch grip deadlifts was 90lbs.
Guess we’ll see what I can do for this workout??
Power snatches 70lb and snatch grip Deadlifts 100 lbs!

Great workout – see everyone tomorrow!

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, hop opening, pull, reverse
0:15 rest

1 round
1:00 single unders
1:00 inchworm + up dog to down dog
0:30 forward fold + 10/10 ankle rotations
20/20 dynamic calf stetch
0:45/0:45 spiderman stretch

Specific Warm Up
2 sets
50 ft Zercher carry, light (15lb db)
50 ft Zercher carry, workout weight (25lb db)

Workout (30:00)
For time
1000 single unders (322 in 6:00 then moved on)
200m Zercher kettlebell carry (53lbs/35lbs) (25lb db)
100 cal/80 cal row
200m Zercher kettlebell carry (25lb db)
1000 single unders (460 in 6:00 then quit!)

Wow – my legs were really sore! This was a REALLY TOUGH workout!!
Hopefully I can move the rest of the day!

Home to shower and off to work!
Have a good day – see you all tomorrow!!

How do you start your day? I start every morning (weekday) by getting up and going to the gym. Working out is a great way to start the day – at least by exercising early you can’t figure out how to NOT make room for it later in the day. No excuses – workout is first and then do whatever you need to do.

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

Skill and Build Up
Single arm dumbbell snatch Progression (10 lb db)
with a light dumbbell
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5/ dumbbell snatch (full movement)

With light dumbbell perform 5/5 single arm dumbbell thrusters

Build Up (15lb db)
6 dumbbell snatches, alternating
3/3/ single-arm dumbbell thrusters
3 burpees

Workout (12:00)
for time
50 dumbbell snatches, alternating (50lbs/35lbs) (15 lb db – I could only do 40)
40 single arm dumbbell thrusters (50lbs/35lbs) (15 lb db – I could only do 30)
30 burpees (I could only do 22 but I tried really hard to get my chest to the floor each time. It was definitely challenging!)

Accessory Work (15:00)
Every 3:00 for 15:00 (5 sets)
6-10 unbroken strict pull-ups (6 – toes on box and pull up over bar)
10/10 single arm dumbbell floor press (20 lb db)

Now, home to shower and go to work. Will be nice to see the high school students!

See you tomorrow! Hope everyone has a good day!

2021 is officially here. It’s the first Monday of January so back to the gym I go. I had thought about going on Saturday or Sunday, but my legs were pretty tired and decided to get back to my normal routine of M-F 5:30 a.m. and see how I do before adding a 6th day.

So, wonder how many will be there this morning starting the new year? Grace says she’ll get up and go with me all week but who knows, I doubt it…. we’ll see….???  There were about 10 of us there – and NO, Grace did not get up and go. 

General Warm Up
2 rounds
1:30 bike or row (row)
10 long lunges
0:20 pike stretch + 5/5 single leg pike compressions

Build Up and Transition
choose a weight for the farmer’s carry and practice the tempo pistol (25 lb db) 

Workout (20:00)
20:00 for quality, rounds:
100ft/100ft single arm farmers walk (25lb db)
0:30 L-sit (tuck hang)
5/5 tempo pistol on box (box step up with slow/controlled lowering)

Transition and Workout Prep (7:00)
Review movement and flow for part 2
Have athletes perform:
6 lunges
6 jumping lunges (I couldn’t do these so I did regular lunges – but my lunges I can actually touch my knee to the ground just about every time!)

Workout Part 2 (15:00)
15:00 EMOM
Minute 1: 0:30 jumping lunges (regular lunges)
Minute 2: 0:30 air bike sprint (row)
Minute 3: rest

Good workout. Now to get home, shower and off to work after Christmas break.
It was nice not having to go in everyday but I’m ready for routine.

See everyone tomorrow!