Archive for March, 2021

Tuesday CrossFit

March 16, 2021

Can’t wait to get to the gym this morning – a brand new gym to workout! It will also be a little bit weird as I definitely had my favorite spots to workout – guess I have to find some new ones 🙂

I bet there will be a lot of people there at 5:30 a.m. as so many people are excited to see the new gym!

I’m just ready to work hard and be ready for whatever the Friday Open Workout will be….

The gym is absolutely beautiful!! Love it!!! There was definitely a full gym today! Great to see everyone!

Relax, we are all crazy, it’s not a competition.

  GENERAL WARM-UP (~10:00)
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


Barbell Prep (~5:00)
*Use an empty barbell
5 Snatch pull
5 Muscle snatch
5 Power snatch
5 Clean pulls
5 Muscle cleans
5 Power cleans
5 Deadlifts

Build Up (~5:00)
2 Sets
1 Snatch pull
1 Power snatch
1 Clean pull
1 Power clean

Notes Take care of any final workout prep during this time.

WORKOUT (~30:00)

10:00 EMOM
1 Snatch pull

1 Power snatch
1/12/21 75#

Immediately into,
10:00 EMOM
1 Clean pull
1/26/21 clean 60#
7/24/20 Zoom 15# db set

1 Power clean
3/2/21 85#
12/29/20 45#

Immediately into,
10:00 EMOM
2 Deadlifts
max 185#
2/11/21 205#

Notes This is a strength training session that is heavily focused on the posterior chain and picking barbells off of the ground in a variety of fashions. The initial sets of each exercise should be light to moderately loaded and allow for a gradual increase for at least the first 5-6 sets. It is not necessary to build to maximum loads on each movement variation, rather focus on building consistency with challenging loads. There is no need to score this today, however, if athletes want to keep track, the score would be a total weight lifted over all sets.


Movement Options
Lifts can be performed from the hang position (top of the knees) if the pull from the floor sacrifices mechanics on the clean and snatch. This is also a good strategy for the deadlift but instead of the hand, pull from a height that ensures the back is flat and the legs are doing the work. Use blocks or plates to achieve this. A Sumo deadlift is also a good option for taller athletes. If mechanics break down insist on the loads being lowered to get back to good mechanics.

Minimal Equipment Options
Dumbbells Available Every 1:30 for 7:30 (5 sets)
0:30 Max rep double dumbbell power snatches
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell power cleans
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell deadlifts

Bodyweight Only
Every 1:30 for 10:30 (7 sets)
5 Kneeling jump ups
Into Every 1:30 for 10:30 (7 sets) 2
Wall walks
Into Every 2:00 for 10:00 (5 sets)
1:00 Superman hold on the floor

COOL DOWN (~5:00)

50 Banded good mornings
Notes Use a light band tension to help facilitate recovery.

Didn’t do the cool down as it was already past 6:30 when we were done lifting so I put my weights and bar away and headed home. After all, instead of 1.5 mins to get to the gym it now takes 5-6 mins.

Have a great day everyone! See you tomorrow!

Monday CrossFit Post Open 21.1

March 15, 2021

What a fun time it was cheering on others doing the Open workout on Friday and then a couple more on Sunday morning. 
Today I’m working out on my own as they moved everything to the new gym this weekend and we will begin classes there tomorrow. The new gym is awesome! Can’t wait to go there tomorrow!

Endurance is patience concentrated.

  GENERAL WARM-UP (~12:00)

2 Rounds
100 Single unders
2/2 Turkish get-up + 2 single arm dumbbell overhead walking lunges  (I still can’t figure out how to get-up with these damn Turkish get-ups; I guess someday but they don’t look like they should be this hard.  Used 10# db)
10 Cossack squats
0:30/0:30 Samson stretch
0:45 Hands on box shoulder stretch

Notes 1 “rep” of the Turkish get-up and lunge complex is as follows:
1 Turkish get-up, left
2 Single arm dumbbell overhead walking lunges
1 Turkish get-up, right
2 Single arm dumbbell overhead walking lunges
Use light to moderately loaded dumbbell and perform two “reps” of this complex on each side before moving to the Cossack squats.


Handstand Walk Prep (~4:00) 30ft.
Tall bear crawl 10-20
Wall facing shoulder taps (plank and shoulder taps)
2-3 5ft. Handstand walks or handstand walk attempts.

Strict Handstand Push-up Prep (~5:00)
5 Pike push-up + push-up
2 Sets
0:10 Handstand hold- back to wall (pike on box)
2 Sets
3 Strict handstand push-ups (pike on box)

Notes For the final progression perform a variation of the handstand push-up that challenges the ability of the athlete:
*Pike handstand push-ups
*Knees on box handstand push-ups
*Feet on box piked handstand push-ups
*Partial range of motion handstand push-ups


For time: 
200ft Dumbbell overhead lunge (50lbs/35lbs)(100 ft with 10# db – 100ft without weight)
50 Dumbbell box step-ups (24″/20″) (20″ box – 17 with 10# db remaining without – it was really all I could do to get on that 20″ box)
50 Strict handstand push-ups  (5 pike push-ups)
200ft Handstand walk

Time cap: 10 minutes

*If you have not completed the workout in 10:00 add the remaining reps to your time.
The lunging and handstand walking are in 5ft increments for 1 repetition.
There are 40 reps of lunge, and 40 reps of handstand walking.

Notes This CrossFit Open repeat workout is a shoulder and quad/glute burner! The lunge distance is long and the box step-ups will be taxing but attempt to minimize fatigue on these movements to help with the handstand push-ups. The box step-ups are performed with a single dumbbell held in any fashion. The strict handstand push-ups will be a challenge for most. Break up the reps into small sets with managed rest periods to avoid premature muscular failure.

Movement Options
Single Arm Dumbbell Overhead Walking Lunge
*Use a load and walk a distance that allows for completion in under 2:30-3:00.

Dumbbell Box Step-ups
*Use a load, box height, and rep range that allows for completion in under 3:00-4:00

Strict Handstand Push-ups
*Perform a variation that allows for 5+ reps to be completed unbroken on the first effort.
Options: Pike handstand push-ups Knees on box handstand push-ups Feet on box piked handstand push-ups Partial range of motion handstand push-ups

Handstand Walk
*Perform a tall crawl, bear crawl, or 10 rotations of a pike handstand walk around the box.

Minimal Equipment Options Bodyweight Only For time
300ft. Walking lunges
75 Box step-ups
50 Strict handstand push-ups
200ft. Handstand walk

*10:00 Time cap
40 Banded shoulder press (red band)
40 Band pull-apart
40 Banded triceps push-downs
1:30 Roll upper back with plate
1:00/1:00 Standing pigeon stretch

Notes Use a light band tension that allows reps to be completed at a relatively fast pace.
The banded workout is intended to help facilitate recovery.
Optional Handstand Walking Practice Movements in the progression:
Kick up to handstand and hold 1 ft Away from wall,
kick to handstand hold against wall. 2 ft Away from wall,
kick to handstand hold against wall. 2.5 ft Away from wall,
kick to handstand and handstand walk to the wall.
Not as good as being in class but I did the workout and I was totally sweaty so I know it was good.
Have a good day everyone. I will see some of you in the morning at the new gym!!
Have a great day!

CrossFit Open 2021

March 12, 2021

Crush the Open Workout!

Excited, nervous, anxious for whatever happens this morning. I have no idea how this really works and after seeing the workout – I REALLY CANNOT do wall walks (normal or scaled) and I don’t think I’ll ever get a double under (but I can do singles).
Good luck to everyone who comes to compete this morning. I guess I just put faith in my coaches and whatever they tell me to do I guess I’ll give it a shot. They haven’t led me astray yet 🙂

  GENERAL WARM-UP (~12:00)

2 Rounds
15 Band pull aparts
15 Pass throughs with band
15 Band shoulder press
15 Banded good mornings
0:30 Deadbug
0:20-0:30 Bar hang, supinated grip
10/10 Dynamic calf stretch

Double under progression drills:
10 Swing and catch drill
10 Single taps
20 Single unders
10 Double taps
10 3 to 1’s
10 Double unders
*This progression takes coordination and is great for all levels to warm-up with and practice.
Let your advanced athletes know they are prepping their lower legs and nervous system.


Wall Walk Prep (~5:00)
0:30 Plank hold
0:15 Single arm plank to wall press, right
0:15 Single arm plank to wall press, left
0:15 Plank wall press
5 Inchworms + push-up
1 Partial wall walk + 0:10 hold
1 Wall walk + 0:10 hold + return to floor under control
*Rest as needed between movements

Workout Prep (~2:00)
1 Wall walk or partial wall walk
10 Double unders


For time:
1 Wall walk
10 Double unders
3 Wall walks
30 Double unders
6 Wall walks
60 Double unders
9 Wall walks
90 Double unders
15 Wall walks
150 Double unders
21 Wall walks
210 Double-unders

Time cap = 15:00

Who predicted a wall walk! The wall walk is a relatively slow-paced movement that will challenge muscular endurance of the upper-body. If you are competing in the Open and being judged be sure to look at the CrossFit Games website to ensure that you are meeting standards. Focus on keeping a stable trunk position by utilizing the abs to avoid excessive hyperextension. The double under volume is challenging, particularly on the final 2 rounds. This movement will jack up the heart rate and fatigue the lower body and shoulders. The double unders will increase the difficulty of the wall walks. Consider breaking up the double unders in earlier rounds even if competent at this movement. This plan allows for 2 heats to be run in a class session if coaches decide to do so.


 Rx’d (all ages)  ♀ and ♂ perform wall walks and double-unders 

Scaled (all ages)  ♀ and ♂ perform scaled wall walks and single-unders 

I competed in the scaled version. However, I had never done a wall walk or even ever attempted one! I was sure I could not do one. Perhaps I should do the foundations (less than scaled) version?? Then I heard Matt say, T is doing scaled. Was told that I really need to do is one.
Ok, I guess whatever he says. Somehow I really trust him and if he thinks I can do something then I guess I can – or at the very least I will try my hardest. 

So, I have 15 minutes to do at least one wall-walk. Guess we’ll see how it goes…
Thanks to the excellent coach who keeps telling me I can do this, the awesome judge that kept pushing me, and all the fantastic gym members who were cheering me on. 


I was actually amazed and how many wall walks I had accomplished! This CrossFit gym has been a truly amazing place! I’m ready to see what next week will bring and the Open workout for next Friday will be 🙂

So glad that I was convinced to sign-up for the CrossFit Open 2021. What a fun thing to participate in.

I ended up going back to the gym in the evening to help cheer on others doing the workout.
Looking forward to next week!

Thursday CrossFitting

March 11, 2021

The day before the Open begins and there were only five of us in class today. Guess the rest are taking the day off so they are good and ready for whatever the Open workout happens to be.

Competitors push us to achieve more.

  GENERAL WARM-UP (~10:00)

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


100m Easy
100m Medium
100m Hard
Notes Perform this build-up with the monostructural movement to be utilized in the workout.
Rowing, SkiErg, Bike or Running!
Use as many different pieces in a class as you either have or as athletes choose.
A great time to include those pieces that sit in the corner to often.

  WORKOUT (~30:00)

Every 5:00 for 30:00 (6 sets)
Pick 1
600m/500m Row
600m/500m SkiErg
500m Run
1500m/1200m Bike

Notes The goal is to treat each interval as a near-max effort. This will likely mean that there will be a bit of a drop-off in times following the first effort. Strive for efforts to be in the realm of 2:00-2:15 or less. An alternative strategy will be to perform these efforts at a submaximal pace that is consistent and acts as a form of active recovery. The score is the total time working. Athletes can share equipment during this session if equipment is limited.

So I actually was able to do each set in the 2:00-2:15 timeframe! Every other set I switched between rowing and biking.

Movement Options
*Complete a distance that takes approximately 2:15 or less at an 80%+ effort.
Minimal Equipment Options Every 5:00 for 30:00 (6 sets) 500m Run


1:30 Foam roll low back
0:30 Bar hang
1:30 Foam roll T-spine
0:30 Bar hang
1:00/1:00 Foam roll glutes

Good workout today. Now can’t wait for this evening when they announce the CrossFit Open 21.1 workout!!

Have a good day everyone!!

Wednesday Start at CrossFit

March 10, 2021

Look in the mirror, that’s your competition!

  GENERAL WARM-UP (~10:00)

2 Rounds
Odd Squat Series:
Heels at shoulder width
1 Toes forward
1 Toes pointed out excessively
1 Toes pointed inward

Heels wide
1 Toes forward
1 Toes outward excessively
1 Toes pointed inward

Feet together
1 Toes forward
1 Toes out
1 Toes in

Staggered Stance
1/1 Toes forward (keep heels down)
1/1 Toes out

Then, 2 Rounds
0:45/0:45 Single leg glute bridge
0:30 L-hang (or tuck hang) or 20 pike compressions


Front Squat Prep (~3:00)
20 Front Rack “in and outs”
5 Paused front squats (0:03 pause)
5 Front squats

Build-Up (~5:00)
Review how to take the bar out of the rack and put it back in the rack correctly.
Review how to bail/fail with the weight safely (Ensure athletes step far enough away from racks and space is clutter-free).
5 Front Squats, light
Notes Take care of any final workout prep during this time.
See attached front squat scaling options video for assistance choosing options for different athletes’ needs.


In 20:00 Find a 2 rep max front squat
Notes The goal is to find a 2 rep max for the day on the front squat.

Build-up quickly for the first 10:00 to challenging loads.
When loads become challenging rest 2:00-3:00 between sets.
Strive for 3 challenging sets during this timeframe.

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6  110#

PR for me today!!

Feb 3 – PR was 65# 2 reps and 70# 1 rep


Minimal Equipment Options
Dumbbells Available
Every 3:00 for 15:00 (5 sets)
0:40 Max rep dumbbell front squats
*If heavy enough dumbbells are available consider doing the 2RM in 20:00.

Bodyweight Only
5 Rounds for Quality
10 Pistols, alternating
20 Supermans
0:30/0:30 Side plank


3 Rounds NOT for time
15 Banded Russian kettlebell swings
0:30 Rest
15 Banded good mornings
1:30 Rest

Notes Use a load and band tension combination on the swings that allow for 15 reps to be completed with a moderate effort.
Use the same band for the good mornings that were used for the swings.

Movement Options
Banded Russian Kettlebell Swings *Remove the band *Use a dumbbell or bag as needed.
Banded Good Mornings *Use a light to moderate band tension. *Use plate, light dumbbell, bag or empty barbell as needed.

Good workout today. I’m sure I’ll be sore tonight but for now it’s all good.
See you tomorrow!

CrossFit on a Tuesday

March 9, 2021

Another day at the gym…who will be working out today? Another good group today – about 12.

While most dream of success, champions wake up and work hard!

  GENERAL WARM-UP (~12:00)

2:00 Rowing
5 Inchworm + up dog to down dog
10/10 Lying dynamic hamstring stretch
5 Rollover v-sit
0:20 Hollow hold
0:30 Squat with hand reaches
2:00 Rowing
10 Scap retraction push-ups
20 Lying leg crossovers
0:20/0:20 Side plank dips
0:30 Prone lat stretch


Pull-up Prep (~5:00)
10 Hanging scap retractions
3 Strict pull-ups or band-assisted strict pull-ups (2 black bands)

Pull-up Progression (3 Step)
5 Beat swings
5 Beat swing + kip (straight arms)
5 Pull-up + push-away
Notes Use a box or band to assist with the progression as needed.

Dumbbell Push Press Progression 1 (~4:00)
*Use a light set of dumbbells  15# set
5 Dip and hold, 0:03 hold in the bottom of each rep
5 Dip and drive slow
5 Dip and drive fast
5-7 Push presses

Build Up (~3:00)
3 Dumbbell shoulder press 15# set
3 Dumbbell push press
Notes Practice any of the other movements as needed during this time.

WORKOUT (~20:00)

For Total Reps:
8 Rounds
0:20 Pull-ups (2 black bands)
*Rounds 1-4 strict, rounds 5-8 gymnastics kip.
0:10 Rest

1:00 Rest

8 Rounds
0:20 Dumbbell shoulder press/push press (35lbs/25lbs) 15# db set
*Rounds 1-4 shoulder press, rounds 5-8 push press.
0:10 Rest

1:00 Rest

8 Rounds
0:20 Sit-ups (I actually could do like 6-7 every 0:20 – I don’t think I have ever done that before. Sit-ups have always been an extreme challenge.)
0:10 Rest

1:00 Rest

8 Rounds
0:20 Rowing (calories)
0:10 Rest

Notes This is a high-rep stamina workout where muscular failure will be the primary variable to contend with. The pull-ups and overhead pressing elements are arranged in a fashion where the strict movements are done first before moving to a variation that may allow for higher reps to be accumulated. Strive for a consistent number across all intervals of the sit-ups and put forth a challenging effort on all row intervals. Go for broke on the rows!


*Band-assisted strict pull-ups.
*Ring rows.
*For some a strict pull-up followed by a banded strict pull-up in later rounds may be beneficial for pull-up growth.
*Jumping pull-ups, use a chest to bar/chin to bar to decrease difficulty in later rounds.

*Minimal equipment, dumbbell bent-over rows, use a bag as needed.
Dumbbell Shoulder Press *Use a load that allows for at least 5 reps to be completed during each interval.
*Minimal equipment, pike push-up + push-up Dumbbell Push Press *Use a load that allows for consistent movement on at least 2 out of 4 intervals.
Sit-ups *V-Tuck Rowing *Use a different cardio apparatus if equipment is limited. *Minimal Equipment, 10m shuttle run.

COOL DOWN (~5:00)

0:30 Updog
1:00 Prone lat stretch
0:30 Updog
1:00 Wall press stretch

This was a tough workout today. I was definitely sweating – like dripping sweat!!

Home, shower and off to work. Maybe I’ll get a walk in over lunch – it’s supposed to be nice weather today!

Have a great day! See you tomorrow!

Monday CrossFit

March 8, 2021

And so another week begins. Guess I should say, I ended up signing up for the CrossFit Open. I think I’ve lost my mind….how is a 51 year old who never exercised on a regular basis, think they can actually do this?? I joined CrossFit about 15 months ago, I go 5 times a week and I have noticed that I am much stronger but still I have to scale most things. Oh well, I was told I would have fun so I guess that counts 🙂

So, who will be working out today? How many will begin their week with a good workout?
Wow – we had a pretty big class today – like 15 people.

Let your smile change the world, not the world change your smile.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
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.
*~0:10 Rest between movements

2 Rounds
10 Single leg box step-ups (used 4 plates)
15 Banded good mornings
0:20/0:20 Side plank with rotation
0:30 Deep squat


Clean Progression (A) (~5:00) 45# bar
3 Clean deadlifts to mid-thigh
3 Clean deadlifts to shrug
3 Muscle cleans
3 Front squats
5 Hang cleans
5 Cleans

Build-Up (~6:00)
3 Rounds
3 Squat cleans 45#, 55#, 55#
3 Box jumps (step ups – attempted some jumps on 3 plates)
Notes The final squat clean sets should be at or slightly above the intended workout weight for the day.
Use a low box on the first round of box jumps and the intended workout height on the final 2 rounds.
Athletes may choose a single-leg box step-up on the first round at the intended workout height.

WORKOUT (~12:00)

For time:
15 – 12 – 9 – 6 – 3    (12 – 9 – 6 -3 = 8:27)
Squat clean (135lbs/95lbs) 55#   Another PR for me!! previous PR 50#!! Easy to PR when you switch to a 45# bar from the 35# 🙂
Box jumps (24″/20″) (step ups on 3 plates – last 3 or 4 of each set did jumps)

Notes This is a quick burner that will tax the lower body. Faster times could be under 5-7:00 while all are intended to strive for a variation that allows for completion in under ~10:00. The load is moderate where stronger athletes may be able to complete the initial round unbroken or with one short rest break. Most will benefit from performing the majority of the reps in singles to assist with maintaining consistency as well as to potentially keep the heart rate lower when compared to doing touch and go reps.
The box jump height is moderate and is intended to allow for a near consistent pace to be maintained.

Squat Clean
*Use a load that allows for consistent reps to be completed.
*Power clean followed by a front squat if mechanics on the full squat clean are not sound.

Box Jumps
*Use a height that allows for consistency even if it is a couple of inches.
*Single leg box step-ups.


Dumbbells Available
For time: 15 – 12 – 9 – 6 – 3
Dumbbell Squat cleans, (50lbs, 35lbs)
Box jumps (24″/20″) or broad jumps (5ft/4.5ft)

Bodyweight Only
For time: 15 – 12 – 9 – 6 – 3
Pistol squats
Box jumps (24″/20″) or broad jumps (5ft/4.5ft)


3 Rounds NOT for time
8/8 Bulgarian split squat (5/5 each round with 10# db set – I can actually get pretty low on these)
15/15 Dumbbell side bends (10# db set)
Notes Use a light to moderate load on the split squats.

Finally Friday CrossFit

March 5, 2021

There ain’t no rust on a happy bus!

  GENERAL WARM-UP (~10:00)

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 unders attempts.
*0:05-0:10 Rest between movements
Jump roping had become so very frustrating! I used to be able to jump rope like crazy – even when I was 9 months pregnant! Now, I struggle with anything involving a jump rope. Perhaps I should have a goal this year?? Perhaps being able to do most of this warm-up with the damn jump rope!

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


Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:  45#
7 From top, to the knees and stand
7 From top, to knees, to shins, to knees, and stand
7 Deadlift Build-up (~10:00)

4 Sets
3-5 Deadlifts  55#
*10 double unders after rounds 2 and 4.

WORKOUT (~15:00)

For time:
5 Rounds
10 Deadlifts (275lbs/185lbs) (85#, 85#, 85#, 95#, 95#)
50 Double unders (I did lateral hops over a line on the floor. Actually I can do these fairly quickly now. It used to be a struggle!)
2:00 Rest between rounds
*Compare to 11/9/20 (65# deadlifts for all rounds)
*Log total time including rest.

Notes These are intended to be fast efforts that do NOT exceed 1:00-1:30. The load on the deadlift should be challenging, but doable, for 10 reps to be completed unbroken. Athletes can increase the load from 11/9/20 if all rounds were easy to complete unbroken.
Deadlifts *Reduce load to maintain positioning and achieve 10 reps.
Double Unders *30 Lateral bar hops

Minimal Equipment Options Dumbbells For time:
5 Rounds 15 Dumbbell deadlifts *Choose a load that is challenging but can be completed for 10. Start at the knee or mid-shin to keep a rigid back position as needed.
50 Double unders 2:00 Rest between rounds

Bodyweight Only For time: 5 Rounds 15 Supermans, (contract/relax) 0:30 Superman hold 15/15 Single leg glute bridge 50 Double unders


3 Rounds NOT for time
10/10 Half kneeling Pallof press
10/10 Banded bird dogs (first time I have done these with a band – very challenging!!)
Notes Use a band tension that allows each movement to be performed with a moderate effort at a controlled pace.

I think deadlifts are one of my favorite things to do – I guess because I can actually do them!!
Another great workout to end the week. Now home, shower and hit the road to go visit Grace!!

Have a great weekend everyone!!

Gettin’ Fit on a Thursday

March 4, 2021

Make such a mess of life that it turns into a piece of art!

  GENERAL WARM-UP (~10:00)
2 Rounds 

150m Run (bike 0:45)
10 Goblet cossack squats (10# db)
10 Push-ups with reach to the opposite ankle
10 Hanging scap retractions
0:45 Squat with hand reaches


Thruster Progression (B) (~3:00)
With an empty barbell: 45# bar
7 Front squat
7 Push press
7 Thruster

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

Build Up (~4:00)
2 Sets  (50#, 55#)
4 Thrusters
Notes Use a light load on the first set and the intended workout weight on the second set.
Practice and refine the toes to bar as needed during this time.

  WORKOUT (~20:00)

20:00 AMRAP (5 rounds – 6th round did 5 thrusters)
10 Thrusters (105lbs/70lbs) (55#)
Great way to PR the thrusters – use a 45# bar 🙂
Previously I had been using a 35# bar and then putting a max of 5# plates (10# to total 45#)
So use a 45# bar and put on 5# plates and you now have a PR – 55#
I used to do thrusters with a naked barbell or adding no more than 5# plates. I was pretty sure I wouldn’t be able to do all the reps.
Today I just decided if I used 5# plates before I could do it now because I am stronger now.
I really thought I would probably only do 8 each round – I decided however many I could really do the first round then I would just try really hard to get that many each round. Well, round 1 I did 10 and it didn’t feel too bad – so I worked hard and got all 10 each time!

10 Toes to bar (knee raises hang from bar)
200m Run (1:00 bike)

Notes The load on the thrusters is intended to be light and allow for nearly all rounds to be completed unbroken.
The toes-to-bar will likely be the most challenging part of the workout due to muscular fatigue of the trunk and hip flexors. Consider reducing the reps or modifying the movement if a set of toes to bar will take longer than ~1:00 to complete.
Top scores will likely be between 8-10 rounds while a great goal to shoot for is 6+ rounds.

Movement Options
*Use a load that allows for unbroken sets for at least the first 10:00.
*Use a front squat to push press.

Toes to bar
*Perform a bottom half strict toes to bar, knee raise (band resistance), or lying leg raise + hip lift.

*250m row
*500m Air bike

Minimal Equipment Options
Dumbbells Available 20:00 AMRAP 10 Dumbbell thrusters 15 V-ups 200m Run Bodyweight Only 20:00 AMRAP 1 Wall walk 10 Jumping air squats 15 V-ups 200m Run


3 Rounds NOT for time
7/7/7 Three-way raise (5# set of plates)
0:30/0:30 Samson stretch

Good workout – see you tomorrow!

Middle of the CrossFit Week

March 3, 2021

Nothing is worth it if it doesn’t ultimately bring you happiness.

  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

2 Rounds
5 Push-ups
5 Jump air squats

3 No push-up burpees
3 Burpees to target


Workout (~7:00)
7:00 AMRAP
Burpees (52 no push-up burpees)
*Jump and touch a target that is 6″ higher than arm’s length overhead.
*Compare to 12/15/17 and 1/4/19

Notes This is a low-skill conditioning workout that is very demanding physically as well as psychologically.
Push for a maximum effort on this one.

Movement Options
*No target
*No push-up burpee, use this sparingly and only where absolutely needed.


Active Recovery
5:00 easy row, bike, or walk (bike)
1:00/1:00 Prone pec stretch
1:00 Prone lat stretch

Accessory Work

3 Rounds NOT for time
10/10 3 Point dumbbell row (20# db)
20 Banded bicep curls

Minimal Equipment
Dumbbells available

3 Rounds NOT for time
10/10 3 Point dumbbell rows
10 Hammer curls

Bodyweight Only
In as few sets as possible 45 Truck rows or bent over bag rows

Another good workout this week. I really didn’t think I would be able to do that many burpees but I guess it helps I cut out the push-up. I probably would have only been able to do about 10 if I would have done them with the push-up 🙂

See everyone tomorrow!

Tuesday, March 2 – CrossFit

March 2, 2021

Don’t worry about things, because every little thing is gonna be alright. – Bob Marley

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
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.
*0:10 Rest between movements

0:45/0:45 Bird dog hold
0:45 Single arm high plank, right
5 Broad jumps, progressively increasing in distance
0:45 Single arm high plank, left


Power Clean Progression (~5:00)
*With a barbell: (45# bar)
3 Clean deadlifts to mid-thigh
3 Clean deadlift to shrug
3 Muscle cleans
3 “Lands” in the power position
3 Hang power cleans
3 Power cleans

Build Up (~8:00)
Set a timer for 8:00 and build-up to the first work set weight of power cleans in 4-5 sets of 2-3 reps.
Take care of any final workout prep during this time.

Movement Options:
Power Clean
*Perform the movement from the hang position if mechanics from the floor are difficult to maintain, specifically the back position. *Newer athletes may benefit from replacing the sets of 2 reps and 1 rep with 3 rep sets to allow more opportunities to build good movement habits by practicing the movement with lighter loading.


Workout (~20:00)
Every 2:30 for 20:00 (8 sets)
Power clean
Set 1-2: 5 reps  (45# bar +  5  +  5  = 55#) 
                        (45# bar +  5 + 2.5 +  5 + 2.5 = 60#) 
Sets 3-4: 3 reps  (45# bar + 10 + 10 = 65#) 
                           (45# bar + 10 + 2.5  + 10 + 2.5  = 70# ) 
Sets 5-6: 2 reps  (45# bar + 10 + 5  + 10 + 5  = 75#) 
                           (45# bar + 10 + 5 + 2.5  + 10 + 5 + 2.5  = 80#) 
Sets 7-8: 1 rep  (45# bar + 10 + 5 + 5 + 10 + 5 + 5 = 85# ) 
PR for me! 

Notes Attempt to increase the load across all 8 sets. The weight should be challenging but not maximal for each rep range. All reps can be performed as singles but each set should not exceed more than an average of 0:05-0:10 per rep.


Minimal Equipment Options
Dumbbells Available
4 Rounds for quality
10 Dumbbell power cleans
10 Dumbbell Romanian deadlifts, 0:04 lowering phase
20 Seated tucks

Bodyweight Only
4 Rounds for quality
60ft Broad jump, in as few jumps as possible
15/15 Single leg glute bridge, 0:01 pause at the top of each rep 20 Seated tucks


3 Rounds
10 Romanian deadlifts, 0:04 lowering phase (65#, 75#, 80#)
10-15 Toes to barbell (sit ups with ab mat – 10 each round)

Notes Start with a light to moderate load and build to a challenging effort on the third set.
Perform the toes to barbell at a controlled pace and complete the reps without breaking up the set.
If the motion aggravates an athlete’s spine choose a v-up alternative.

Good workout for today. I think I really like doing most weightlifting – especially now that I can actually lift more than the bar! 
I am starting to use the 45# bar for workouts when I can as I have a 45# bar at home and it will help me if I’m used to using it at the gym. Mine won’t feel so heavy then!  I think that’s how it was easier to get a PR today because you look at the bar with the weights on it and you think, “I’ve lifted this before so I should be able to add weight.” You forget you used to use a bar that was 10# lighter 🙂 

Well, home now to shower, pack my lunch and head to work.

See you all tomorrow!


CrossFit into March

March 1, 2021

I can’t believe we are already at March. It has been almost a year since the pandemic of Covid began. I can’t believe it’s been that long. Either time goes by super fast these days, or I’m old, or I love CrossFit so can’t wait until the next time I get to go 🙂

There were about 13 people there today. The Waldvogel boys were there. It was good to see them!

Overcome the devils with a thing called love. – Bob Marley

  GENERAL WARM-UP (~10:00)

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


Kipping Pull-up Progression (~4:00)
2 Beat swing stops
2 Beat swings + 1 kip
2 Beat swings + 1 kipping pull-up
2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 Kipping pull-ups
Notes This progression can be performed from a box or with band assistance.

Box Step-up Prep (~5:00)
10 Box step-ups, low (20″)
10 Box step-ups, workout height
6 Dumbbell box step-ups, light (kept at 20″ and didn’t do weights)
6 Dumbbell box step-ups, workout weight

WORKOUT (~10:00)

10:00 AMRAP
10 Pull-ups (band assisted (2 black bands)
10 Dumbbell box step-ups (50lbs/35lbs ea., 24″/20″ box) (20″ box no weight)

Notes This workout will tax the lower body musculature as well as the upper body pulling musculature.
Expect grip fatigue to potentially be the limiting factor for some athletes.
Multiple rounds of pull-ups are intended to be completed unbroken.
The load on the dumbbell box steps-ups is challenging but nearly all rounds are intended to be able to be completed without putting the dumbbells down. High scores could be in the realm of 7 rounds while all are intended to strive to perform a variation that allows for 5+ rounds.
*Reduce reps to 7-8 or to a reps scheme the athlete can complete in 0:30 or less.
*Jumping pull-ups.

Dumbbell Box Step-ups
*Reduce load 1st all the way to bodyweight as needed for consistency.
Consider a higher box with no weight for those that struggle with high reps in a workout.
*Decrease the height to achieve consistency and reps to be completed in under 0:45-1:00.


Dumbbells Available 10:00 AMRAP 10 Alternating dumbbell row 10 Dumbbell reverse lunges, alternating Bodyweight Only 10:00 AMRAP 10 Truck rows (or other rowing variation, i.e ring row) 20 Walking lunges


4 Rounds NOT for time
5/5 Weighted pistols (no weight and with a box to try to sit close to box – these are really hard to do, not sure I’ll ever get the balance to do these. I was close to the box a few times but wow, these are really hard.)
20 Russian twists (15-20 each round with 12# wall ball)
0:30 Handstand hold or 30ft handstand walk (0:30 plank hold)

Notes This is an accessory session that focuses on unilateral lower body strength, trunk rotation, and handstand skills.
Use a load on the pistols that makes 5 reps difficult to achieve.
The Russian twists can be performed with a light load or no load. Attempt to crank through the twists without resting.
Any handstand hold variation can be completed: back to the wall, facing the wall, freestanding, choose an option that is challenging but doable. The variation of the handstand hold should allow for multiple rounds to be completed unbroken.
If athletes are interested in practicing handstand walks for the open this is a great opportunity.

Weighted Pistols
*Perform unloaded
*Pistol to a medicine ball or box that allows for 5 reps to be completed unbroken.

Handstand Hold
*5 Kick up’s
*3 Wall walk

Minimal Equipment:
*Weighted pistols with a dumbbell
*Unweighted, with a slow decent

The workout felt pretty good today. Yes, it was hard and I was all sweaty but actually it felt good. Now, I figured later in the day my legs would feel sore and my shoulders would ache from the pull ups. Well…..I felt good all day! Should have walked at lunch but I didn’t (well, 2 laps around gym but that was nothing) so another day.

Good day – hope everyone had a good day!! See you all tomorrow!