Archive for February, 2021

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Friday Crossfit

February 26, 2021

How many people will show up to workout this morning? Yesterday there were only 5 of us.
Coach Alicia will be with us again. Now what will the workout be…

Light up the darkness. – Bob Marley

  GENERAL WARM-UP (~12:00)

Shoulder Stretch Sequence (C)
0:30 Kneeling shoulder extension
0:30/0:30 Trap stretch
0:30/0:30 Shoulder cross reach
Then,
1:00/1:00 Pigeon stretch on the floor
1:00 Squat with hand reaches

2 Rounds
5 Squat with counter-balance (0:03 lowering phase/0:03 pause in the bottom of each rep)
10, Bird dog, alternating (0:03 pause at the top of each rep
0:30 Elbow to hands plank

  SKILL AND BUILD UP (~19:00)

Bar Muscle Up Warm-up (~8:00)
2 Rounds
10 PVC pass-throughs
10 Reverse grip PVC pass throughs
10 Cuban press *PVC or light barbell
10 Band pull aparts

2 Sets
5 Scap retractions
5 Beat Swings
3 Strict pull-ups (jumping pull-ups with plates – I don’t think my arms are ever going to get strong enough to actually pull my body up.)

3 Sets
2 Bar muscle-ups
Notes Modify the strict pull-up to a jumping pull-up + a slow negative.
Modify the bar muscle-up to a jumping bar muscle-up, or band-assisted bar muscle-up.

Squat Clean Progression (B) (~5:00)
*With an empty barbell (45# bar)
5 Front squats
5 Lands
5 High hang squat cleans
5 Hang squat cleans from mid-thigh
5 Squat cleans

Build Up (~6:00)
3 Sets
3 Squat cleans
Notes The final set should be at the intended weight to be used on the final conditioning element.
Practice bar muscle-ups or the movement modification to be performed as needed during this build-up time.

WORKOUT (~15:00)

For time
10 Squat cleans (115lbs/75lbs) (45# bar)
5 Bar muscle-ups (jumping pull-ups with plates)
8 Squat cleans (115lbs/75lbs) (45# bar)
4 Bar muscle-ups (jumping pull-ups with plates)
6 Squat cleans (115lbs/75lbs) (45# bar)
3 Bar muscle-ups (jumping pull-ups with plates)
4 Squat cleans (115lbs/75lbs) (45# bar)
2 Bar muscle-ups (jumping pull-ups with plates)
2 Squat cleans (115lbs/75lbs) (45# bar)
1 Bar muscle-ups (jumping pull-ups with plates)
3:00 Rest
5 – 4 – 3 – 2 – 1
Squat clean (135lbs/95lbs) (45# bar + 2.5 + 2.5 = 50#)
Bar muscle-ups (jumping pull-ups with plates)

Notes The bar muscle-up volume is relatively challenging but is reasonable to manage when arranged in this fashion.
The squat clean load is relatively light on the first conditioning element and moderate on the second conditioning element.
Use loads that allow for consistent singles to be completed.
Strive to have each conditioning element be completed in under 5:00-6:00 with 2:00-3:00 efforts being achievable by some.

 
  MOVEMENT AND EQUIPMENT OPTIONS

Squat Clean
*Use a load that allows for consistent singles to be completed.
*Perform the movement from the hang position if mechanics from the floor are difficult to maintain.

Bar Muscle-up
*Perform 2 reps following each set of cleans to reduce the volume.
*Jumping bar muscle-up, banded assisted bar muscle-up, or chest to bar pull-up variation.

Minimal Equipment Options
Dumbbells Available For time:
2 Rounds 10 – 8 – 6 – 4 – 2 Dumbbell squat cleans Russian push-ups
Notes Go through 10-8-6-4-2 rep rounds of the squat cleans and Russian push-ups then go back through it again.
Bodyweight Only
For time:
2 Rounds
20 Jumping lunges
10 Russian push-ups
16 Jumping lunges
8 Russian push-ups
12 Jumping lunges
6 Russian push-ups
8 Jumping lunges
4 Russian push-ups
4 Jumping lunges
2 Russian push-ups

It’s quite a bit after 6:30 – hurried and put away my equipment and got home to get my shower and head to work.

Hope everyone has a great weekend – see you next week!!

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CrossFittin’ on a Thursday

February 25, 2021

I must be getting older – the weeks just fly by! Wasn’t it just Monday? Now it’s Thursday.
We had Coach Alicia today. This is actually the first time I had her as a coach. She was good – I really liked her too. 
She will be there again tomorrow. Matt is a little under the weather right now so just needs to rest a bit.

Money can’t buy life. – Bob Marley

GENERAL WARM-UP (~10:00)

Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements
Someday I’ll get all these jump rope movements. I know they are there somewhere I just have to find them….

2 Rounds
5 Inchworms + push-up
0:30 Pike stretch + 10 pike compressions
0:30 Kneeling forearm stretch

SKILL AND BUILD UP (~12:00)

Toes to Bar Progression (3 Step) (~3:00)
5 Kip swing
5 Knees to elbows
5 Knees to elbows + kick + fast return
Ok – really — someday I might be able to this but it will be a long time. 
I just try to swing a bit and pull my knees up. 

Rope Climb Progression (A) (~4:00)
10 Rope rows
5 Rope hang knees to elbows
3 Box wrap or J-hook drill 2 x 1 pull for max-height
Alicia showed me how to work on the J-hook and pull from a box. I actually was able to hold the rope with my feet and pull myself up. At one point I was actually swinging on the rope! Ok…I’ll conquer the rope someday. Now don’t think I’m going to climb to the ceiling or anything but I’ll at least be able to climb a tad. 

Notes To make the best use of the equipment, some of the class can start with the toes to bar drills and some can start on the rope climb drills. If an athlete is having difficulty with the rope climb technique or the demand of the movement, replace the final progression with a lying pull to stand.

Build Up (~5:00)
1 Rope climbs
100m Run
20 Double unders
5 Toes to bar
5 Burpees
20 Double unders

WORKOUT (~25:00)

For time
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
300m Run  (1:30 on bike)
50 Double unders (75 single unders)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
30 Toes to bar (20 hanging knee raises)
50 Double unders (75 single unders)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
30 Burpees (20 – these are so challenging and take me forever)
50 Double unders (75 single unders)
30 Burpees (15)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
50 Double unders (75 single unders)
30 Toes to bar (15)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
50 Double unders (75 single unders)
300m run  (1:30 on bike)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)

Notes This chipper is longer in duration, however, efforts could be under 18:00-20:00 and all are intended to perform a variation that allows for completion in under 25:00. The hardest elements of the workout will likely be the burpees and the toes to bar. Strive to keep all sets at or under 3:00.

MOVEMENT AND EQUIPMENT OPTIONS

Rope Climbs
*2 Rope climbs as high as possible.
*3 Lying pull to stands for each set of 2.
*If no ropes are available, 2 reps of a seated hand over hand vertical pull or 10 strict chin-ups in place of the 2 rope climbs.
*Minimal equipment: 10 Truck, supine, or ring rows

Run
*The volume of this movement is relatively low. Consider reducing the distance if the overall volume combined with the double unders will be too demanding.

Toes to Bar
*Hanging knee raises (band resistance).
*Toes to kettlebell
*Minimal equipment: 35 V-ups.

Double Unders
*Choose a number of reps that allow for completion in under 1:00.
*75 single unders for each set of 50 double unders.

Burpees
*Choose a number of reps that allows for completion in under 3:00 for each set of 30.

Ok – this was quite the workout today. Lots of the movements were challenging. But I kept going and was done just under the 25:00. 

See everyone tomorrow!

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CrossFit Middle of Week – Wednesday

February 24, 2021

Halfway through the week. Amazing how fast time flies.

Some people feel the rain, others just get wet. – Bob Marley

  GENERAL WARM-UP (~15:00)

“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 45º 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

Notes To make the best use of the equipment, half of the class can start on the rowing/band glute activation while the other half is performing the joint prep routine.

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

Notes To make the best use of the equipment, half of the class can start on the rowing/band glute activation while the other half is performing the joint prep routine.

SKILL AND BUILD UP (~5:00)

Wall Ball Progression (A) (~3:00) (14#)
*Use a weight lighter than used in the workout.
5 Wallball front squat
5 Wallball push press
5 Wallball

Build Up (~2:00)
5cal Row
5 Wall ball shots

TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

19.1
Workout (~15:00) 
Workout “19.1”
Complete as many rounds as possible in 15:00:
Started with row – was able to complete 4 complete rounds and then in 5th round did the 9 cal row and did 5 wall-balls.

19 Wall-ball shots 

1    9-cal. row
*Men throw 20-lb. ball to 10-ft. target
*Women throw 14-lb. ball to 9-ft. target

Notes This CrossFit Open repeat workout is very demanding on the lower body and the lungs!
Move at a challenging but submaximal pace at the onset of the workout and attempt to maintain that pace for the entire 15:00.
The wall ball shot may feel easy at the beginning but breaking up the reps with short rest breaks may prove to be beneficial.

Move at pace on the rower that is challenging but allows for a quick transition to the wall ball shot.
Higher scores will be 7-8+ rounds while striving for 5+ rounds is a great goal for all to shoot for.

Wall Ball Shots
*Reduce load 1st.
*Reduce the height 2nd.

*Dumbbells:
19 Goblet thrusters

*Bodyweight:
20 Jump squats

Row
*Row a designated number of calories allows for completion in no longer than 2:00 each round.

*300m Run

COOL DOWN (~10:00)

2 Rounds per side
Couch Stretch Sequence
0:20 Couch stretch elbow to foot
0:20 Couch stretch upright
0:20 Couch stretch hip away from foot
0:20 Couch stretch reach for wall

*Go through the entire sequence on one side and then do the other side
2 Sets:
8/8 Down dog shoulder circles
0:30 Prone lat stretch

This workout really exhausted me! 
Off to home, shower and work.

 

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Tuesday Staying Fit (or Trying to Get Fit) at CrossFit

February 23, 2021

What will we do today? Who will be working out? Always fun to see whoever shows up!

Love hard when there is love to be had. – Bob Marley

GENERAL WARM-UP (~10:00)
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements
(Ok – someday I am going to figure out how to do all these jump rope things. When I was MUCH younger I loved jumping rope and was really good at it. It has to still be there somewhere???)
2 Rounds
0:30 Banded good mornings
0:30/0:30 Spiderman stretch

Downdog Sequence 2
0:10 Downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles
0:10 Updog 0:10/0:10 Downdog with ankle reach

SKILL AND BUILD UP (~8:00)

Shoulder Press Prep (~4:00) (35# barbell)
0:30 Barbell overhead hold
10 Bradford presses
0:30 Barbell overhead hold
5 Shoulder presses

Ring Dip Prep (~4:00)
0:10 Ring top support
0:10 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
4 Strict ring dips
Notes For the ring dip movements, keep feet on the ground or use band assistance as needed. You can structure this section where half of the athletes perform the ring dip drills while the other half is performing the shoulder press drills to utilize equipment as needed.
Ok – I really can’t do this. I don’t think my arms will ever be strong enough. Today Matt had me use a band and then try it. It actually sort of worked. I could do some with the help of a band. Ok – I won’t give up – I will someday be strong enough.

BUILD UP (~6:00)

2 Rounds
3 Shoulder press (35# bar)
3 Box jumps (16″ box step ups)
3 Ring dips (round 2 only) (with band)
30ft./30ft. Single-arm farmers walk (25# kettlebell)

Notes Use the intended workout weight on the second round of the shoulder press.
For the box jumps, use a low box on round 1 and a medium box on round 2.
Perform additional warm-up sets for the box jumps as needed.
As noted, the ring dips are only being performed on round 2.
Use the intended variation to be performed in the workout.
For the single-arm farmers walk, use a light to moderate load on round 1 and load that is at or slightly below the intended workout weight for round 2.

WORKOUT (~17:00)

For time: 17:25
5 Rounds
10 Strict shoulder press (95lbs/65lbs) (40#)
10 Box jumps (30″/24″) (16″ box step-ups)
10 Strict ring dips (band assisted)
100ft/100ft Single arm farmers walk (70lbs/53lbs kettlebell) (25# kettlebell)
Notes This is largely an upper-body pressing stamina focused workout with the box jump thrown in the mix to add a power element that may also jack up the heart rate.
The shoulder press load is moderately loaded and should allow for athletes to complete the first 2 rounds unbroken. It is acceptable for the athletes to be forced to break up the round of 10 reps on rounds 3-5.
The box jump height is relatively high but should allow athletes to perform reps at a relatively consistent pace.
The strict ring dip volume may be the most difficult aspect of this workout for many athletes.
Ideally, each round of 10 reps is completed in less than 0:60-1:15.
The single-arm farmers walk is intended to be completed without the need to put the dumbbell down on each 100ft effort.

 MOVEMENT AND EQUIPMENT OPTIONS

Strict Shoulder Press
*Use a load that allows for 10 reps to be completed unbroken for the first 2-3 rounds.

Box Jumps
*Use a box that allows for consistent reps, however, today is intended to be a little more challenging than usual.

Strict Ring Dips
*Reduce reps to 5-7 to achieve strict reps.
Choosing a bar for strict reps today is a great choice.

*Split reps between strict ring dips and band assisted ring dip, for example, 3 strict reps, 7 banded strict reps per round.
*Banded strict reps, use a challenging band.
*Ring dips with feet on the floor

Single Arm Farmers Walk
*Use a load that allows for 100ft to be completed unbroken on both arms.

Minimal Equipment Options
Dumbbells Available
5 Rounds for time
10 Dumbbell shoulder press
10 Broad jumps (~5-6ft.)
15 Dumbbell floor press
100ft/100ft Single arm farmers walk

Bodyweight Only
5 Rounds for time
10 Strict handstand push-ups
10 Broad jumps (~5-6ft.)
10 Tiger bend push-ups
0:45/0:45 Side plank

Enough for today. Don’t feel too bad. But I’m sure I’ll feel it later.
Have a good day everyone!

Yes, the end of the work day and my arms and legs really feel the workout. I’m tired.

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CrossFit – Last Monday of February

February 22, 2021

Wow – where did February go?? Hard to believe the month is almost over. I guess I’m fine with it as I’m ready for nice weather, long outdoor walks, bike rides, etc.
So, what will we do today?

Love the life you live. Live the life you love. – Bob Marley

GENERAL WARM-UP (~10:00)

3:00 Row or bike easy (row)
2 Rounds 30ft/30ft Banded monster walk variation, lateral only
0:45 Glute bridge walk-ups
0:45 Squat with counter-balance (0:03 pause in the bottom)

SKILL AND BUILD UP (~11:00)
Back Squat Prep (~3:00)

Review how to use the squat rack correctly and how to bail with the weight.
5 Tempo back squats (0:05 lowering, 0:05 pause in the bottom, 0:05 ascent)
5 Back squats, no pause
*Use an empty barbell

Build-up (~8:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight.
Take care of any final workout prep during this time.

STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Workout (~17:30)
Every 3:30 for ~17:30 (5 sets)
Back squat
Set 1: 10 reps 35+25+25+5+5=95#
Set 2: 8 reps 35+25+25+10+10=105#
Set 3: 6 reps 35+25+25+10+5+10+5=115#
Set 4: 4 reps 35+25+25+15+5+15+5=125#
Set 5: 2 reps  35+25+25+15+10+15+10=135#

Notes Use challenging loads on each set but knowing you are 1-3 reps shy of failure. Odds are many will be a little conservative on their 10 rep attempt and that is ok. Ensure loads are very challenging by 6 rep set. A general guideline for percentage to use for the 10 rep set is 70-75% of a 1 rep max. Back Squat
*Box squat to improve mechanics
*Have some keep the weight submaximal and refine mechanics.

These were pretty challenging but I feel like I was getting my squat down a little bit further – well, until the heaviest ones – then I don’t think i went down as far as I should have. I definitely feel like my legs are totally getting a lot stronger. 10 reps of 95# was pretty tough.

ACCESSORY WORK (~8:00)

3 Rounds NOT for time
12-15 GHD hip extensions or barbell good mornings (35# barbell good mornings – 15, 15, 15)
0:30-0:40 Hanging tuck L-sit + 10-15 tuck crunches (:30 hanging knee raises – 12 tuck crunches)
Ok, this is definitely difficult. I could actually hang a bit longer at one time. But, my hands slip off the bar. I guess I need to use chalk??? Or buy the handgrips that V told me about.  

Good way to start the week.

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End of Week CrossFit – Friday

February 19, 2021

This week flew right by!

GENERAL WARM-UP (~8:00)
“Joint Prep Routine”

5/5 Turn head side to side
5/5 Look up and down
5/5 Swing head in crescent shape side to side
5/5 Shoulder rolls forward, then back
5/5 Swing one arm up, while other is down
5/5 Swing arms across body at 45º with right arm high, then left arm high
5/5 Full range of motion arm circles forward then back
5/5 Side to side trunk twists
5/5 Straight leg hip circles
5/5 Right leg swings, then left
5/5 Right lateral leg swings, then left
5/5 Butt kickers
5/5 Knee circles
5 Dorsiflexion drops
5/5 Seated ankle circles

SKILL AND BUILD UP (~11:00)
Double Under Progression (~3:00)
10 Swing and Catch Drill
20 Single Taps
20 Single Unders
20 Double Taps
10 3-to-1’s
20 Double Unders

I don’t think I’ll ever get the double under figured out. I’m just really not coordinated for this one. 
I am trying to figure out the right rhythm but I struggle. 
I guess someday it will happen. 

*Or workout variation, during this time encourage all to try.

Thruster Warm-up (~5:00)
*With light dumbbells (10#)
5 Dumbbell front squats
5 Dumbbell push presses
5 Dumbbell thrusters

*With workout weight (15#)

3 Dumbbell front squats
3 Dumbbell push presses
3 Dumbbell thrusters

Toes to Bar Progression (3 Step) (~3:00)
5 Kip swing
5 Knees to elbows
5 Knees to elbows + kick + fast return

“20.2”

Complete as many rounds as possible in 20 minutes:
4 Dumbbell thrusters (50lbs/35lbs) (15# set)
6 Toes-to-bars  (hanging knee raises – well, attempts to pull my knees up while hanging)
24 Double-unders (50 single unders each round with perhaps a couple of double attempts)

*Compare to 10/18/19
Higher scores will be above 20 rounds and all are encouraged to perform a variation that allows for successful completion of 10+ rounds. Being that today is a CrossFit Open repeat workout it is acceptable to encourage athletes to do the workout as prescribed even if the desired stimulus of 10+ rounds may not be achieved.
The dumbbell load is moderate but should allow for all rounds to completed unbroken following a short transition.
The toes to bar start off easy but will challenge stamina of the trunk and grip in later rounds. It is recommended to break up the reps before fatigue sets in. Encourage athletes to control their heart rate by pacing and breathing. It will be imperative to each athletes feeling successful today. The double unders will take your breath away after a few rounds, so ensure athletes stay calm.

Cool Down
Bike 3:00-5:00 minutes

Good workout to end the week.  

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Thursday CrossFit

February 18, 2021

GENERAL WARM-UP (~15:00)
Running Warm-up (bike 3:00)


Then,
1:00/1:00 Sprinter hamstring stretch
1:00/1:00 Standing calf stretch

 

WORKOUT PREP (~6:00)
0:20 Bar hang
10 Hanging scap retractions
100m Run (bike)
5 No push-up burpee
2 Beat swings
3 Burpee pull-ups or burpee jumping pull-up
100m Run (bike)
WORKOUT (~20:00)
For time: 5 Rounds
400m Run (bike 1000m each round)
10 Burpee pull-ups (8 each round – plates to stand on to try to get close to a pull-up)
I was almost done at 20:00 and then just finished the last few burpee pull-ups.

Notes This is essentially a raw conditioning workout where a fast pace and quick transitions should be attempted. Ideally, the pull-up bar will be 4″-6″ above the athlete’s reach.
Faster times will be under 15:00 and is intended for all to strive for completion in under 20:00.

MOVEMENT AND EQUIPMENT OPTIONS
Run 
*Reduce the distance to be completed in under 2:30.

*500m/400m row or a 1200m/1000m air bike if running cannot be completed.

Burpee Pull-ups
*Reduce reps to allow for completion in under 2:00 per rounds.
*Burpee jumping pull-up

Minimal Equipment Option
5 Rounds for time
400m Run
10 Burpee to deadlift with a moderate loading of dumbbells or kettlebells.

 

ACCESSORY/SKILL WORK (~12:00)
3 Rounds NOT for time
0:20-0:30 Ring top support hold (tried really hard to hold this – had to leave a toe on floor)
8/8 Tempo single-leg cross body Romanian deadlift (10# db)

Notes Perform a support variation that allows athletes to complete the entire effort unbroken.
Perform the single-leg Romanian deadlifts with a 0:05 lowering phase and use a load that allows for completion at a moderate effort.

Movement Options
Ring Support
*For those that are competent with supports, they can practice muscle-ups or a muscle-up variation if the coach desires to give this as an option.
*Use band assistance or keep feet on the ground.

Single-Leg Cross Body Romanian Deadlift
*Perform a dumbbell Romanian deadlift with both feet on the ground.

Minimal Equipment
3 Rounds
10 Dumbbell bent over rows or single-arm ring row
10/10 Single leg cross body Romanian deadlift or bag single-leg Zercher good mornings

Good workout. Can’t believe I forgot to post this on Thursday.
I’m preparing for this week and I noticed I never finished Thursday or Friday!

 

 

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Back to the Gym – CrossFit Wednesday

February 17, 2021

It’s always nice to go back to the gym. I feel ok about the workout yesterday at home, but it’s just never the same as being at the gym working out with others.

GENERAL WARM-UP (~8:00)

2 Rounds
0:30 Hollow hold
0:30 Arm haulers
10 Front rack “in and outs” (35# barbell)
10 Barbell overhead reverse lunges (35# barbell)
10 Jumping lunges (I actually did a few of these and I could really do it!)

SKILL AND BUILD UP (~13:00)

Split Jerk Progression (A) (~5:00)
3 Foot placement and receiving position
3 Jump and land with hands at sides
3 Jump and land with thumbs on shoulders
3 Timing drill – jump, punch, and land
5-7 Split jerks with an empty barbell

Build Up (~8:00)
4 Sets
3-5 Split jerks, increasing in load (40#, 45#, 55#, 60#)
Notes Take care of any final workout prep during this time.

STRENGTH/POWER
SPLIT JERK – WEIGHTLIFTING

Workout (~21:00)
Every 2:30 for 17:30 (7 sets)
Split Jerk Set
1: 5 reps
(35 + 10 + 2.5 + 10 + 2.5 = 60#)

Sets 2 and 3: 3 reps
(35 + 10 + 5 + 10 + 5 = 65#)
(35 + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#)

Sets 4 and 5: 2 reps
(35 + 15 + 5 + 15 + 5 = 75#)
(35 + 15 + 5 + 2.5 + 15 + 5 + 2.5 = 80#)

Sets 6 and 7: 1 rep
(35 + 15 + 10 + 15 + 10 = 85#) (set 6 I couldn’t push it up – it just felt heavy; but round 7 – nailed it!)

Notes The goal is to build-up to a near 1 rep max split jerk.
The first set of each rep range should not be overly challenging while the second set should be very difficult.
Attempt to increase the load across all 7 sets.

ACCESSORY WORK (~10:00)
3 Rounds NOT for time (did do 3 rounds but scaled them)
10 Strict handstand push-ups (5 pike from box)
10/10 Side plank to reach through (5/5 – I this was tough after everything else today.)

Notes This section is intended for athletes to practice a handstand push-up variation that allows them to complete the reps with a moderately challenging effort. If getting inverted is difficult a dumbbell shoulder press can then be performed.

Always good to be in the gym. Good work out today.

Have a nice day everyone!

See you tomorrow!

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Tuesday Snow Day

February 16, 2021

Well, I learned last night that today was going to be a snow day with no zoom! oh my, what will I do? I guess when that happens you just have to attempt the workout yourself.

GENERAL WARM-UP (~15:00)
TIPS

1:00/1:00 Foam roll glutes
1:00/1:00 Foam roll lats
1:00/1:00 Samson stretch

2 Rounds
1:30 Row (bike)
10 Walking lunge with twist
10/10 Lying dynamic hamstring stretch
10 Scap retraction push-up

 SKILL AND BUILD UP (~9:00)
TIPS

Strict Pull-up Prep (~4:00)
0:20 Bar hang
10 Hanging scap retractions
3-5 Jumping pull-up + slow lowering
3-5 Strict pull-ups
Notes Use band assistance as needed throughout the progression.

Dumbbell Box Step-up Prep (~5:00)
10 Box step-ups, low and unloaded (16″ box)
6 Box step-ups, workout height and unloaded (20″ box)
6 Box step-ups, light (16″ box with 10# dumbbells)
6 Box step-up, workout weight (16″ box with 15# dumbbells)
I decided that if I was going to try to use the 15# dumbbells that I better stick with the 16″ box so I know I could actually do it.

WORKOUT (~20:00)
TIPS

5 Rounds for max reps
1:00 Strict pull-ups
1:00 Dumbbell box step-ups, alternating (40lbs/30lbs per hand to a 24″”/20″” box)
1:00 Row calories
1:00 Rest
Notes This workout is a classic push-pull combo with a challenging row effort thrown in the mix to really jack up the heart rate. Striving for 10+ reps on the strict pull-ups will be a nice goal to shoot for. Expect the grip fatigue from the dumbbell box step-ups and the pulling on the rower to make the pull-ups more difficult due to the redundancy of the musculature being used. The dumbbell box step-up load is moderate and should potentially allow for 1:00 of continuous reps to be performed although it is acceptable to take a small break. Perform the row at a hard pace that is slightly below maximum effort knowing that there is rest to follow.

Movement Option
Strict Pull-ups
*Band-assisted strict pull-up
*Ring row Dumbbell

Box Step-up
*Use a load and/or box height that allows athletes to achieve 1:00 of consistent reps on the first round. Row

*Use a bike if rowers are not available.

Minimal Equipment Options Dumbbells Available
5 Rounds for max reps
1:00 Dumbbell bent-over row or truck row/ring row (20# dumbbells – did 24 reps each round)
1:00 Dumbbell box step-ups onto any surface or a dumbbell reverse lunge (15# dumbbells did 12-15 each round)
1:00 15m Shuttle runs (bike – moderate to hard)
1:00 Rest

COOL DOWN (~5:00)
TIPS

1:00 Foam roll upper back
1:00 Foam roll lower back

Done with the workout. I must have done ok by myself as I was dripping sweat! Not exactly the same workout as being in the gym but it was still very good.

Have a good day! Enjoy the snow 🙂

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Monday CrossFit

February 15, 2021
GENERAL WARM-UP (~12:00)
TIPS

2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climber
0:10 Rest
0:20 Clap jack
0:10 Rest
0:20 Mountain climber – feet to the outside of hands
0:10 Rest

2 Rounds
10 PVC Pass throughs
10 Lateral walking lunges
10 Spiderman walking lunge
5 Inchworms + push-up

SKILL AND BUILD UP (~13:00)
TIPS

Squat Snatch Progression (B) (~5:00)
*With a PVC pipe
4 Overhead squats
4 “Drops”
4 Snatch balance
4 Elbows up to pull under
4 High hang squat snatch
4 Hang squat snatch from mid-thigh
4 Squat snatch

Build Up (~8:00)
5 Squat snatches, light (35# bar)
5 Broad jumps
3 Squat snatches, second workout weight (35# + 5 + 5 = 45#)
3 Box jumps, low (16″ box – tried to do a jump but again for some reason I am terrified, even though I have done it before. I feel like I’m going to miss and ram my legs into the box.)
3 Squat snatches, first workout weight (35# + 5 + 2.5 + 5 + 2.5 = 50#)
3 Box jumps, medium
2 Squat snatches, above workout weight (35# + 5 + 5 = 45#)
2 Box jumps, workout height

WORKOUT (~17:00, INCLUDING PART 2)
TIPS

For time:
5 – 4 – 3 – 2 – 1
Squat snatch (135lbs/95lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)
2:00 Rest

5 – 4 – 3 – 2 – 1
Squat snatch (115lbs/75lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)

Notes This interval workout is a lower-body burner! Each “workout” should be completed in under 5:00 with sub 3:00 being possible. The initial snatch load is moderate and should be able to be completed in consistent singles. The second snatch load is lighter, however, do not expect the pace to be significantly faster than the first 5-4-3-2-1 element as fatigue will likely be setting in. The box jump height is challenging but the overall volume is relatively low. Ensure that athletes are jumping on a height that allows for consistency.

Squat Snatch
*Use a load that achieves the stimulus of moderate single and light consistent reps.
*Power snatch + partial overhead squat if the overhead squat is very difficult to perform.
*If a snatch variation is not happening with load today, modify the movement to a squat clean for both elements.

Box Jumps
*Use a box that allows for consistent reps, however, see if athletes can go a little higher than a usual conditioning workout.

STRENGTH/POWER

SNATCH – WEIGHTLIFTING

Post Conditioning Weightlifting
Keep the clock running from part 1.
Take until the clock hits 17:00 to find a heavy single on the snatch in no more than 5 attempts.

Notes This section is a heavy lifting element while in a fatigued state to simulate potential CrossFit Open workouts as well as to have some fun.
The loads will likely not be maximal due to the time constraint as well as the restriction on the number of attempts.
*Perform a power snatch
*Hang power snatch

#1 35# + 5 + 5 = 45#
#2 35# + 5 + 2.5 + 5 + 2.5 = 50#
#3 35# + 10 + 10 = 55#
#4 35# + 10 + 10 = 55#
#5 35# + 10 + 2.5 + 10 + 2.5 = 60#

Good Workout for today! see everyone tomorrow – unless we get the snowstorm that is predicted!

Have a great day!




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Friday Workout – CrossFit Style

February 12, 2021

I can’t believe it is already the middle of February. Where is time going? Well, I guess I should be glad it is going fast. 2021 isn’t really that great so maybe the sooner it’s over the better.

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
Muscle up Progression
10 ring rows to below chest
0:10/0:10 support hold + pause at bottom of support hold
*keep feet on ground
5 muscle up transitions with feet on ground
5 straight body muscle up transition
3:00 muscle up attempts or practice a variation
These are very tough. I of course can’t pull myself back up and then through to stand up.
I don’t think I’ll ever really have the muscle for that.
I kept trying but the ring rows themselves are hard enough.

Overhead Squat Prep
*with PVC pipe
15 PVC pass throughs
5 Scotts press
5 waiters overhead squats, 0:03 lowering phase
5 overhead squats

Build Up
5 overhead squats, light
5 no push-up burpees
3 overhead squats, light
3 burpees
3 overhead squats, workout weight
3 bar facing burpees
I only used the 35# bar today with no weight as I wanted to try to do all of the reps in the workout. I was pretty sure I couldn’t do them all if I had weight on the bar.

11.4

10:00 AMRAP
60 bar-facing burpees
30 overhead squats (120lbs/90lbs)
10 muscle ups

A high volume of burpees, a light load on the overhead squats, and a complex gymnastics element to challenge stamina and skill.
Reduce reps on burpees to complete in 7:00
Most athletes will only get through the overhead squats. If they get to muscle ups it is a bonus.

I did 30 bar-facing burpees in 7:00. They probably were not totally correct, they were not fast, and they definitely aren’t pretty.
I’ll never figure out how to do burpees quickly.

I did 30 overhead squats.
I did one muscle up attempt.

Accessory Work
3 rounds NOT for time
10/10 single arm dumbbell bench press (15# db)
150 single unders (100 each time – maybe someday I’ll be able to jump rope better and be able to do 150)

Have a great weekend everyone. Hopefully we get to relax a little. At least my body enjoys a break from the workouts.


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Thursday Deadlifting

February 11, 2021

I think I really like to deadlift. I did really good the last time we did these on 1/14/21. Let’s see how I can do today??

General Warm up
2 rounds
1:00 jumping jacks
10/10 lying dynamic hamstring stretch
0:30 hollow hold (I can actually do this correctly for 0:30)
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 3 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 + 15lbs + 45lbs + 15lbs = total 155 lbs
Round 4 =35lbs + 45lbs + 25lbs + 5lbs + 45lbs + 25lbs + 5lbs = total 185 lbs
Round 5 =35lbs + 45lbs + 25lbs + 10lbs + 45lbs + 25lbs + 10lbs = total 195 lbs
Round 6 =35lbs + 45lbs + 25lbs + 15lbs + 45lbs + 25lbs + 15lbs = total 205 lbs (this was a PR on doing 3)
Round 7 =35lbs + 45lbs + 25lbs + 15lbs + 2.5 + 45lbs + 25lbs + 15lbs + 2.5 = total 210 lbs (I tried this but could only get 1)

compare to 1/14/21 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 good mornings
25 side bends (kettlebell)

Another good workout and a PR on deadlifts.

Have a great day!



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