March 2021

Archive for March, 2021

Wednesday Fit at CrossFit

March 31, 2021

The most important factor in survival is not intelligence or strength, but adaptability.

GENERAL WARM-UP (~15:00)

Run 400m @ EZ pace (bike 3:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Walking Samson stretch
10yds Toy soldiers

2 Rounds
15/15 Bird dogs,
slow 30 Deadbugs

SKILL AND BUILD UP (~10:00)

Back Squat Specific Warm-up (~3:00)
5 Squat therapy
5 Kang squats
5 Back squats

Notes Use a 0:03 lowering on the squats.

Build Up (~7:00)
100m Run
5 Back squats, light
5 Sit-ups
100m Run
5 Back squats, moderate
5 Sit-ups
100m Run

WORKOUT (~17:00)

For time: 15:25
800m Run (bike 1000m)
Into 21-15-9 rep rounds
Back squat (155lbs/105lbs) 55#
2x Sit-ups 42-30-18 (25, 20, 18) (sit-ups are always very hard for me and take a long time however, a year ago, I couldn’t even do a sit-up. So, doing what I did I felt really good about.)

Into
800m run (bike 1000m)

Notes The barbell starts on the floor for the back squats. The load is moderate and is intended to allow for all rounds to be completed unbroken.
The sit-up volume is challenging and will impact the trunk for the back squats. Attempt to perform the movement at a fast pace on each round. Expect the final run to be very demanding when following the lower body demand of the back squats. Shooting for sub 12:00 will be a tough goal to strive for while completing the workout in under ~17:00 is a great goal. The reps on the sit-ups are 42-30-18. Run *Reduce the distance to complete in less than ~4:30 Back Squats *Reduce load to complete consistent “pretty” reps. *Choose to keep the loading and decrease the reps is a great option today to assist athletes moving more weight than usual. Sit-ups *Use a v-tuck Dumbbells Available *Use dumbbell front squats Bodyweight Only *Use air squats

Another good day at the gym. It’s amazing the things I can do now that I could not even dream of doing a year ago!

Have a great day and I will see some of you tomorrow!!

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CrossFit on A Tuesday

March 30, 2021

Another day back at the gym. How many people will be there today? There were probably 10 of us today. Not too bad.
This new gym is so awesome. So wonderful they were able to buy their own building.

If more of us valued food and song and cheer above hoarded gold, it would be a merrier world. J.R.R. Tolkien

GENERAL WARM-UP (~12:00)

3 Rounds
0:30 Single unders
0:10 Rest

2 Rounds
0:05-0:10 Double unders or practice (I don’t think I’ll ever get these!)
0:10-0:20 Rest

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 push-ups).
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 (~11:00)

Power Clean Progression (B) (~5:00) empty barbell 45#
5 Clean deadlift to mid-thigh
5 Clean deadlift to shrug
5 Muscle cleans
5 “Lands” in power position
5 Hang power cleans
5 Power cleans

Build Up (~6:00)
3 Power cleans, light – 45# bar
10 Beat swings
10 Double unders – singles
3 Power cleans, moderate – 65#
3 Pull-ups or variation to be completed in the workout. – ring rows
10 Double unders

WORKOUT (~15:00)

For time:
10 Rounds
5 Power cleans (135lbs/95lbs) 65#
7 Pull-ups – hard ring rows
25 Double unders – attempts or singles for 0:30
*Take 1:00 rest when the clock hits 3:00, 7:00, 11:00, 15:00, etc.
Notes This is an interval workout where athletes will work for 3:00 and rest for 1:00.The load on the power clean is moderate and athletes are intended to be able to complete 5 reps consecutively on at least the first 2-3 rounds.
It is not intended to have long periods of time spent on the pull-ups and strive to complete all sets unbroken following a quick transition from the cleans.
The double unders are intended to not exceed more than 0:30 on any round.
Faster times for this workout will be under 10:00 and all are intended to be done in under 15:00-17:00.

I was able to get 9 complete rounds done and almost the 10th just short on the jump roping.

MOVEMENT AND EQUIPMENT OPTIONS

Power Cleans
*Reduce load to be able to achieve 5 reps.
*Perform a hang power clean if maintaining a sound position when pulling from the floor is difficult.

Pull-ups *Jumping pull-up.

Double Unders *Practice for 0:30 on each round. *15 Jumping double taps.

Minimal Equipment Options Dumbbells Available *5 Dumbbell power cleans (135lbs/95lbs). *No pull-up bar, dumbbell bent over row. Bodyweight Only For time: 10 Rounds 10 Jumping lunges 7 Pull-ups or truck rows 25 Double unders *Rest for 1:00 at 3:00, 7:00, 11:00, 15:00, etc.

Another good day at the gym.

Wow – so hard to believe that I actually go to a gym everyday and I enjoy it! Weird how life happens. A year and a half ago I would have told you that there was something wrong with YOU if you thought I’d ever go to a gym daily and actually workout! It has been great! So glad I go and so glad that it is such a great community.

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Monday CrossFit

March 29, 2021

Now that the Open is over, back to just working out. However, now I have actual Goals while I CrossFit. I am going to work on wall walks, jump roping (I was always very good at jump roping even when 9 months pregnant with my 4th child – so I can do this again!) and the damn box jumps – by God, I am going to get the box jumps! I know it’s really just mental because I have done one before so somehow I have to get past the mental part of this….

Well, let’s see how many will be at class today and what we will be doing?
There were probably about a dozen of us at class this morning.
And…more split jerks! Guess we’ll see how I do?

If we look at what we eat, we can tell what we are!

(Pretty weird quote – I guess I would be frosting. Is that a good thing or a bad thing? 🙂 )

GENERAL WARM-UP (~8:00)

2 Rounds
0:30 Hollow hold (I can actually do this for the whole 0:30.)
0:30 Arm haulers (I can’t really get my arms anywhere near each other when moving them to the back – but it will come eventually.)
10 Front rack “in and outs” (45# bar)
10 Barbell overhead reverse lunges (did the first round without a barbell, 2nd round with barbell)
10 Jumping lunges (these are very hard for me – there is no way I could do 10 each time)

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
I worked with Steve today. We used a 35# bar. Built up to 65# but decided to use 55# as our starting weight for the workout.
Notes Take care of any final workout prep during this time.

STRENGTH/POWER

SPLIT JERK – WEIGHTLIFTING

Workout (~17:30)
Every 2:30 for 17:30 (7 sets)
Split Jerk
Set 1: 5 Split Jerk 55# (used these five to be sure we had the movement correct and felt really comfortable)
Sets 2 and 3: 3 Split Jerk 65#, 70#
Sets 4 and 5: 2 Split Jerk Sets 80#, 85#
6 and 7: 1 Split Jerk 90#, 95#

PR for me and Steve! Good Job to us!

*Compare to 2/17/21
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.
Split Jerk *For those that are new to the movement, consider keeping the load lighter and perform 3-5 reps for all sets.

MINIMAL EQUIPMENT OPTIONS

Minimal Equipment Options Dumbbells Available 5 Rounds for quality 7 Dumbbell split jerks 7 Handstand push-ups 0:30/0:30 Side plank to reach through Notes If 7 reps are easy on the split jerk add 3-5 reps each round. Perform a handstand push-up variation that is challenging but allows for 7 reps to be completed unbroken on each round. Bodyweight Only 5 Rounds for quality 10 Handstand push-ups 0:30 Handstand hold 0:30/0:30 Side plank to reach through Notes Complete a handstand push-up variation that is challenging but allows for 10 reps to be completed consecutively on all rounds.

ACCESSORY WORK (~8:00)

8 Rounds
0:20 Floor press (75lbs/55lbs) (15# db set = 30#)
0:10 Rest
0:20 Hollow hold
0:10 Rest

Notes The load on the floor press is light and should allow for continuous movement for the entire 0:20.
Do NOT slam the arms/elbows into the floor during the floor press.
The hollow holds will be challenging for 0:20 unbroken of every round.
Complete a variation that allows for at least 0:10 to be completed during each 0:20 interval.

Movement Modifications Floor Press *Reduce load Hollow Hold *Perform a bent leg hollow hold

Ok good workout for a Monday.
I was a bit sore from lifting on Friday and Saturday but i got through this fine.

Have a good day everyone! See you tomorrow!

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Saturday Weightlifting

March 27, 2021

Had so much fun at the Open yesterday and felt good about lifting decided to get up this morning and go to the Olympic Weightlifting class. I had been one other time and it was good because it helps you really get the movements down.

There were only four of us there so it was really good to work on snatch, and jerks.

It was really good and I think I’ll try to go more often.

Good workout for first thing Saturday morning.

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CrossFit Open Week 3 Competition

March 26, 2021

Week three of the CrossFit Open. How in the world did I get into this stuff? Crazy how much fun it has been and how I have actually looked forward to hearing the workouts, etc.

Today’s workout was announced yesterday at 3:00 p.m. I made sure I was in my office on a “‘phone call” so I could get the announcement right away!
Then I actually went to the gym when I left work so I could get some coaching tips and practice hanging knee raises. Not sure I could do 30 of those. After practicing a few times, I’m sure I can do them it will just be slow. But who really cares – I have 15 minutes causes not like I can do much more of the workout!

Here are the workouts (yes, there are two for today):

21.3

21.4

The first workout was pretty tough. Took me quite awhile but it was ok because I had 15 mins to do the first workout. The front squats with 45# and the thrusters with 45# was tough. I got to about 11 and wasn’t sure I could finish to 15. But pushed through and got them! The hanging knee raises took quite awhile as I haven’t figured out how to get a good grip on the bar so I slip a lot. I FINALLY managed to get through those.

Then on to workout 21.4 – weightlifting complex. Here are my results.

21.4

PR by 30# for the split jerk. This was a good workout and great way to start the day.
So fun to have done this Open. Glad people encouraged me to sign-up!

Here’s my facebook post about the Open:

CrossFit Open workouts 21.3 & 21.4 complete. Pretty happy with my 30# PR on the weightlifting complex #85 split jerk.

Thank you to all of you who encouraged me to sign-up and encouraged me throughout these workouts. Thank you to CrossFit Timoro Team White for reassuring me my efforts would not be negative to the team. Thank you to the awesome coach Matt Young who pushes me to do more than I think I can! Somehow I have complete trust in him and if says I can do something than ok, I’ll do it (or at least try my hardest).

He said to sign up, I was nervous but ok, I did. I said I couldn’t do wall walks (scaled) and he said I could, I did. He said have fun, I did. And special thanks to my daughter, Victoria Heckenlively who convinced me to go to CrossFit Timoro – definitely a positive change in my life.

Looking forward to my next Open in 2022.

See you all next week!

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Thursday Fit @ CrossFit

March 25, 2021

Life has 2 rules.
1. Never Quit.
2. Don’t forget rule number 1.

Not many at the gym today – only a handful. People take it as a day to rest before the open. I feel like my body needs to consistency of working out everyday and if I don’t I won’t feel as prepared as maybe I could be. So, I just need to go do the workout for the day. Makes my day better anyway.