Ok it’s pretty cold to get up this early and actually go outside to get to class.

General Warm Up
2 rounds
1:30 row or bike (bike)
5 squat with feet together
5 wide stance squats
5 air squats
5 push-up to down dog
5 beat swings
0:20 bar hang, supinated grip (can’t really hang for that long but did a few seconds and then tip toes to ground)

Skill and Build Up
Clean and Jerk Prep
5 hang muscle cleans
5 front squats
5 push press
5 hang squat cleans
5 push jerks
5 squat clean + push jerk

Build Up
2 rounds
3 squat clean + push jerk (35# bar + 2.5 + 2.5 = 40#; 35# bar + 5 + 5 = 45#)
3 pull-ups
3 push ups
3 air squats

Workout (27:00 includes part 1 and park 2)

AMRAP 20:00
1 squat clean and push jerk (135lbs/95lbs) (45#)
5 pull ups (band assisted)
10 push ups (10 each time — after 5 had to rest — knees on the ground)
15 squats
*at 0:00/5:00/10:00/15:00 25cal/20cal bike or row (biked 15cal each time)
So after biking the first time, I got through 1 complete round plus the squat clean and push jerk — all other rounds I started with pull-ups after the bike ride

Strength/Power – Workout Part 2
Clean and Jerk Weightlifting
take until timer hits 27:00 to find a heavy single on the squat clean and push jerk
35# + 5 + 2.5 + 5 + 2.5 = 50#
35# + 10 + 10 = 55#
35# + 10 + 2.5 + 10 + 2.5 = 60#
35# + 10 + 5 + 10 + 5 = 65#
this may have been a PR because I think I have only done like 55# but I’m not really sure and having a hard time locating the last time I did these.

Another workout in the books – now home to shower and get to work 🙂
Tonight is our first basketball game – can’t wait to watch the girls play!!

Weeks just seem to go by so quickly these days. I can’t believe the week is half over today!!

General Warm Up
Stretching
0:20 couch stretch elbow to ankle (right)
0:20 couch stretch super torso (right)
0:20 couch stretch dropped hip (right)
0:20 couch stretch arms overhead (right)
0:20 couch stretch elbow to ankle (left)
0:20 couch stretch super torso (Left)
0:20 couch stretch dropped hip (left)
0:20 couch stretch arms overhead (left)

0:30/0:30/0:30
3 position ankle distraction

Dynamic Warm-up
2 rounds
0;20 single unders
0:10 rest
0:20 single unders
0:10 rest
0:10 double unders
10 cossack squats
0:30/0:30 bird dog
5 inchworms

Skill and Build Up
Wall Ball progression
5 wall ball front squat
5 wall ball push press
5 wall ball

then,
10 double unders
5 wall ball shots

Workout (12:00)
For time

100 double unders (1:30 attempt)
45 wall ball (14# wall ball)
75 double unders (1:30 attempt)
30 wall balls (14# wall ball)
50 double unders (1:30 attempt)
15 wall balls (14# wall ball)

Recovery and Core Accessory
5:00 row, bike, jump rope, or run easy (walked around gym to catch my breath and cool down)
1:30/1:30 couch stretch
2:00 plank shoulder taps

Good workout again today. What other exercise will I add today or how much will I walk?
I’ve been trying to walk at lunch. Since it has gotten too cold to walk outside, I just walk around the school on the inside and then do laps in the gym for like 10-20 minutes.
Have a good day! Guess before I post this tonight I could add what I do for steps or something today.

3.6 miles walked
18 minutes on exercise bike

Can’t believe it’s now the second week of February. The time is going so fast.
Today is the beginning of actual basketball competitions. Yeah!! Our week is about to get VERY busy.
So, good thing I do my workouts at 5:30 a.m.

General Warm Up
2 rounds
200 single unders (135, 150)
15 walking lunges
15 shoulder press, empty bar
15 good mornings, empty bar
15 barbell rows, empty bar
15 straight leg sit-up
0:30/0:30 pigeon stretch

Skill and Build Up
Toes to Bar Progression
5 kip swing
5 knees to elbows (pull knees up as far as I can)
5 knees to elbows + kick + fast return

Sumo Deadlift High Pull Progression
*with empty barbell
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5-10 sumo deadlift high pulls

Ramp Up
3 toes to bar
3 sumo deadlift high pulls, workout weight (35# bar + 5 + 5 = 45#)

Workout for Time (10:00) (8:48)
30-20-10 (scaled 25 – 20 -10)
Toes to bar (hang from bar, pull knees up)
Sumo deadlift high pull (95lbs/65lbs) (45#)

Accessory Work
3 rounds NOT for time
10 ATY with plates
0:30 kneeling forearm stretch

2 rounds NOT for time
20 band pull aparts
10/10 pallof press

Good workout for Monday. Nice way to start the week.
Home to shower and off to work.
See you all tomorrow!

General Warm Up
3:00 row, bike, job, jump rope (bike)
3/3 3 way hip stretch

Right before I was done biking my phone rang and I had to go cancel school. I had brought my computer but it takes a bit to get the announcement everywhere it needs to be. So, I missed the warm-up. When I was done, Jeff had me do 30 PVC pass overs, 20 PVC overhead squats and 30 regular squats.
I did that as he was explaining the workout for today.

3 rounds
hang neutral
hang hollow
hang arch

3 sets
5 beat swings

3 sets
3 swing and pull building drill

Workout
16.3
AMRAP 7 minutes
10 power snatch (40#)
3 bar muscle ups (band assisted pull-ups)
*compare 1/13/15, 1/19/18, 2/1/19
(Did 3 complete rounds and then 4 power snatches)

Recovery and Stretch
3:00-5:00 row, bike, jump rope or run (bike)

Stretching
1:00 kneeling forearm stretch
1:00 prone lat stretch
1:00/1:00 couch stretch

Good workout today. See everyone on Monday.
I think my leg is feeling so much better, by Monday I should be good to go 🙂

I’m a bit behind, just noticed I never typed up Thursday or Friday.
I’ll get them on right now and then work on drafts for this week!

General Warm Up
2 rounds
2:00 row, or bike easy (bike)
30ft/30ft banded monster walk (my band snapped after the first couple of steps!)
20 band pull aparts
0:30/0:30 pigeon stretch on floor

Workout
6 rounds
2:00 row or bike for max distance (bike – since my leg is still hurting a little, not much, I definitely think by Monday it should be good to go)
2:00 walk/rest  (walking around gym)

Core and Grip Accessory Work
4 rounds NOT for time
100ft/100ft single arm farmers walk (20# db)
15 heels over kettlebell or dumbbell (I ACTUALLY could do all of these!)

Good workout today!

Back to the gym for this lovely Wednesday morning workout. What will we do?

General Warm Up
2 rounds
10/10 lateral box step-ups (I used a 45lb plate since my leg is still bothering me.)
0:30 glute bridge walk-ups (I did these very slowly and carefully.)
0:30 glute bridge march (I did this carefully.)
0:45 butchers block stretch

Skill and Build Up
Front Squat Prep
10 squat with counter-balance (squats were making my leg hurt so I was careful with these.)
0:30 front rack “in and outs”
5 pause front squats, 0:03 pause
5 front squats

Build Up
4 sets (We decided I would do push presses instead of front squats.)
3 front squats, increasing in load (35# bar + 2.5 + 2.5 = 40; 35# bar + 5 + 5 = 45; 35# bar + 5+ 2.5 + 5 + 2.5 = 50)

Strength/Power
Front Squat – weightlifting (Push presses)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 reps 35# bar + 5+ 2.5 + 5 + 2.5 = 50
Set 2: 4 reps 35# bar + 10 + 10 = 55
Set 3: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 4: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 5: 1 rep 35# bar + 10 + 5+ 2.5 + 10 + 5 + 2.5 = 70
Set 6: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 7: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 8: 4 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 55

Cool Down
2 Rounds
0:30 hollow hold (I was actually able to do this for the entire 0:30.)
20 abmat sit-ups feet butterflied (I could do about 8)

Another day of CrossFit. What a way to start the day.
My leg is a little sore today. I think I did something to my hamstring. Yes, I’m old and sometimes my body just doesn’t like stuff I try to do. So, guess I should take it a little easy.

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges (careful on these as it hurt on the right side when I did these.)
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
15 Russian swings
5 single arm kettlebell thrusters, right
30 ft single arm kettlebell overhead walk, right
5 single arm kettlebell thrusters, left
30 ft single arm kettlebell overhead walk, left

Skill and Build Up
Power Clean and Jerk Progression
with an empty barbell
5 strict press
5 jerk lands
5 push jerk
5 mid-thigh power clean to push jerk
5 power clean to push jerk (I did mine only from mid-thigh. to hopefully avoid hurting my leg.)

Build Up
2 sets
3 power clean and jerks

Strength/Power
for Weight

Clean and Jerk
Every 1:30 for 7:30 (5 sets)
3 power clean and jerks, unbroken (since I’m taking it easy today I only did 35# bar + 2.5 + 2.5 = 40# and left it at that the entire time.)

Grettel
for time (10:00 time cap)

10 rounds (did the clean and jerks in round 9 – so not too bad)
3 clean and jerks (35# bar + 2.5 + 2.5 = 40#)
3 burpees over the bar (I did the first three sets jumping over the bar – but my leg started to hurt so dropped the jumps and just did 3 burpees each time.)

Tough day trying to be careful but good to still go to the gym.
see you all tomorrow!

Wow – I can’t believe it’s February. Where did January go? Well, perhaps we should be happy that 2021 is going by so quickly – I’m not sure it’s going to be any better than 2020!

Off to the gym this morning to begin February and a new week of CrossFit.

General Warm Up

Jump Rope
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
0:10 double unders
0:10 double unders or triple under attempts
*0:05-0:10 rest between movements

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
Toes to Bar Progression
5 kip swings
5 knees to elbows (I just try to get my knees and feet up in the air a bit)
5 knees to elbows + kick + fast return (don’t think that will ever happen – but keep trying to do knees as high as I can get them)

Wall Ball Progression
*with medicine ball to be used in workout
5 wall ball front squat
5 wall ball push press
5 wall ball

Ramp Up
10 cal row
10 double unders
5 toes to bar
5 wall ball

Workout (12:00)
For Reps
12:00 AMRAP
50cal/40cal row (40 cal row)
50 double unders (0:30 singles)
50 toes to bar (30 swing and knees up – took forever because I can’t do them quickly)
50 double unders (0:30 singles)
50 wall ball shots (20lbs/14lbs to a 10ft/9ft target) (did 50 of these with a 14# med ball)
50 double unders (too bad – 12:00 up when I picked up my jump rope) 🙂

Accessory Work (15:00)
4 rounds NOT for time
10-12 ring rows + 0:10 hold on last rep (could only do 8 each time)

Stretch
Round 1: 0:30/0:30 samson stretch
Round 2: 1:00 downdog
Round 3: 0:30/0:30 spiderman stretch
Round 4: 1:00 straddle stretch on wall

Good workout for a Monday. See you all tomorrow.