Archive for April, 2021

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Friday End Of Week Workout

April 30, 2021

The weeks seem to go by so fast. Can’t believe we are on the Friday workout. Not too many at class today but it was a good group.

We all need three things; a wishbone, a backbone, and a funnybone!

  GENERAL WARM-UP (~10:00)
TIPS

2 Rounds
30ft Spiderman walk
30ft Inchworm + 1 Push-up and 2 Squats
10 Pass-throughs
200m Run, easy (I am NOT a runner – I rode the bike)

  SKILL AND BUILD UP (~7:00)

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.

Build-up (~3:00)
100m Run (bike)
3 Pull-ups (band assisted – still can’t get quite to the bar but getting closer)
6 Push-ups
9 Squats

Notes Perform the variation of each movement to be performed in the workout. Wear a weight vest if being utilized in the workout

  WORKOUT (~20:00)

At 0:00-5:00
800m Run (42 cal on bike)

From 5:00-15:00
AMRAP 10:00
5 Pull-Ups (band assisted, couldn’t get quite there but getting closer)
10 Push-Ups (7 push-ups – the last few rounds I did on my knees)
15 Squats

At 15:00
800m Run (bike 42 cal – this took me longer than the first time because my whole body was sore and tired)

*Wear a weight vest or body armor if planning to do Murph with a vest/armor Notes This is our 4th Murph-specific training session. Strive for unbroken sets on the gymnastics elements. Record reps completed and add that to the total time of the runs for your score.
Pull-ups *Banded strict pull-up, use a band that allows 5 strict consecutively. *Ring row.
Push-ups *Incline push-up. *Reduce reps to 6-7. Perfect for the athlete that has less than 20 reps as a max set.
Squats *Use an upright as assistance.
Run *Run a distance that allows for completion in under 5:00 at a moderate effort.

Minimal Equipment Options The pull-up can be modified to any upper body pulling exercises such as a ring row or truck row.

  COOL DOWN (~12:00)

2 Rounds
50 Toe touch crunch (I can barely do these so I did 30)
50 Banded triceps push-downs (seemed to take forever but I got them done)

Notes Strive for completion of the toe touch crunch with no more than 1 rest break. Use a light band tension on the push-downs that allows for all 50 reps to be completed consecutively at a fast pace.

Good workout to finish off the week. Hope everyone has a great weekend. I’m heading to Rose-Hulman to visit my son and watch him run in his last collegiate race. See you all on Monday.

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Thursday Fitness

April 29, 2021

Another day back at the gym – how many people will be working out today?


“You never know what the tide will bring.” – Tom Hanks

  GENERAL WARM-UP (~10:00)

TIPS

5 mins bike/row
0:50 easy; 0:10 hard


Then, 2 Rounds
0:45/0:45 Single leg glute bridge
020 Pike compressions

COMPLETE
  SKILL AND BUILD UP (~10:00)

TIPS

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

Build-up (~7:00)
3 Sets
2 Paused front squats + 2 front squats


Notes Prior to starting the build-up sets review how to take the bar out of the rack and put it back in the rack correctly as well as how to fail with the weight. Take care of any final workout prep during this time.

COMPLETE
  STRENGTH (~18:00)

TIPS

Every 2:30 for 17:30 (7 sets)
1 Pause front squat (0:03 pause) + 1 front squat

Should have written down all my weight today.
But I partnered with Steve. Our last PR was on 3/10 where we did 110# front squat.
So we decided we could probably do a little bit more.
We started around 75# and built up from there.
Got to 125# around set 5 – NEW PR!!!
We then dropped to 10# for the 6th & 7th sets.



Notes Gradually build-up for the first 2-3 sets.
The load is intended to feel very heavy by set 4 or 5.
If a max is achieved before the 7th set, reduce the load for the final 2-3 sets.

Movement Options *See front rack scaling options video. *Reduce the loading for good mechanics. Minimal Equipment Options Dumbbells Available Every 3:00 for 15:00 (5 sets) 0:40 Max rep dumbbell front squats Bodyweight Only 5 Rounds for Quality 10 Pistols, alternating 20 Supermans 0:30/0:30 Side plank

COMPLETE
  ACCESSORY WORK (~12:00)

TIPS

4 Rounds NOT for time (only did 3 rounds as I was really slow)
7/7 Dumbbell reverse lunge to single leg deadlift (I have almost no balance – these are terrible! I feel like I’m going to fall over if I lift my leg up! – I only did 5/5)
14 Russian twists (did 8-10 each round)


Notes Strive for challenging loads, that still allows for high movement quality, on the last 2 rounds.

Good workout for today. Felt good to get a PR again. For the last few weeks, I have felt like everything is challenging.
So, it was nice to have a PR. Glad I looked up what my previous PR was.
Have a great day everyone! See you tomorrow!

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Middle of the Week CrossFit Torture

April 28, 2021

Wow – there were like 20 people at the gym this morning! Were people really that excited to do burpee box jump overs?? I think they are all crazy! Wait….what was I there for? Yes, I know it’s nuts but I just like going to the gym every morning 🙂

The only way to ensure a loss is to quit.

  GENERAL WARM-UP (~12:00)
TIPS

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

Then, 0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
5 Broad jumps, progressively increasing in distance
0:30 Single arm high plank, left

  SKILL AND BUILD UP (~12:00)
TIPS

Hang Power Clean Progression (A) (~5:00) *With an empty barbell:
5 Dip and drives 5 Dip and drive to elbows high
5 Muscle cleans
5 Lands
5 Hang power cleans

Build-up (~7:00)
5 Hang power cleans, light
3 Burpees
3 Box jump overs, low
3 Hang power cleans, moderate
3 Burpee box jump overs, low
3 Hang power cleans, workout weight
3 Burpee box jump overs, workout height
3 Hang power cleans, above the intended workout weight

COMPLETE

  WORKOUT (~10:00)

For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang power cleans (135lbs/95lbs) 65# (10, 9, 8, 7)
Burpee box jump overs (24″/20″) 16″ step overs (10, 9, 8, 1)
(The damn boxes – how in the world am I ever going to get myself to jump on the damn thing?? ugh…someday…it will show up out of nowhere when I least expect it.)

This workout really sucked! Yes, it was bad. Burpees are NEVER a good thing. I feel like these things only get worse. I don’t feel like I ever improve on these. Will I ever??

Notes This is intended to be a relatively fast-paced workout where the descending rep scheme promotes intensity. The hang power clean load is moderate and it is intended for all rounds to be performed consecutively following a quick transition from the burpee box jump overs. The burpee box jump-overs are intended to be performed at a steady and consistent pace on rounds of 10 through 6 and strive for a sprint effort on the rounds of 5 through 1. Hang Power Clean *Reduce load so that it is challenging yet doable for 10 reps. Burpee Box Jump Over *Reduce height for consistent movement.

  MINIMAL EQUIPMENT OPTIONS

Dumbbells *Use dumbbells for the hang power cleans Bag/Backpack For time 20-18-16-14-12-10-8-6-4-2 reps Bag clean to shoulder 10-9-8-7-6-5-4-3-2-1 reps Burpee broad jumps (4ft) *The workout is performed as follows: 20 Bag cleans to shoulder 10 Burpee broad jumps 18 Bag cleans to shoulder 9 Burpee broad jumps…

  STRENGTH/POWER
HANG POWER CLEAN – WEIGHTLIFTING

Workout, part 2 (~7:00) Immediately upon completing part 1 take 7:00 to find: 3 Hang power clean
70#
75#
80#
85#

Notes This is a heavy lifting element that is performed in a fatigued state and a tight timeframe. It is intended for athletes to build up gradually over the course of the 7:00 and allow themselves 2 opportunities at very heavy loads. Movement Options *Use dumbbells for larger reps *Use higher reps to dial in technique. *With a bag or backpack increase reps and slowly add loading if possible.

Ok – as I so nicely titled this post…yes, it was CrossFit Torture. I swear people created these WODs to see how us old, fat people were going to handle them. Don’t worry I did what I could – didn’t say I had to do all of them! Did you know that fat, old people are slow? No matter how fast we think we are going, we are still slow. So, don’t worry 10 minutes wasn’t long enough to do much! Well, it was plenty long enough to make me feel like I had been tortured. But I guess another day in the gym — accomplished! Good workout to start the day!

Have a great day everyone! see you all tomorrow!

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CrossFit Tuesday

April 27, 2021

Back to the gym for day two of a week of workouts. What kind of fun will we have today?

 

“Remember this, no matter how good you are, people will judge you according to their moods and needs.” – Tom Hardy

  GENERAL WARM-UP (~10:00)

2 Rounds
1:30 Row or bike, easy to moderate pace (bike)
0:45 Inchworm + updog to down dog
0:45 Bootstrappers
0:30 Deadbug

  SKILL AND BUILD UP (~8:00)

L-Hang Prep (~3:00)
0:20 Bar hang
0:10 Tuck L-hang
0:10 L-Hang

Single Arm Dumbbell Shoulder Press Prep and Build-up (~5:00)
*With a light dumbbell
5/5 Windmills

2 Sets
3/3 Single-arm dumbbell shoulder press
*Take care of the final workout prep for part 1 during this time.

 

 

  WORKOUT, PART 1 (~12:00)

Every 3:00 for 12:00 (4 rounds)
10/10 Single arm dumbbell shoulder press (my left arm was hurting for some reason so I ended up dropping the 15# db and just using a 10# one. This worked and I started with the left side each time so I could get through those and then move to the right. 

0:30 L-hang (I’m able to hang a bit longer but I can’t get a good grip. Any ideas how to really do this? I just slip off the bar.)

Notes Use a controlled 0:03 lowering phase on each rep of the shoulder press. The load is intended to be very challenging for 10 consecutive reps. The weaker side determines the load if there is a strength difference between arms.
The L-hang is intended to be performed in no more than 2 sets each round.

Single Arm Dumbbell Shoulder Press *Decrease the load until able to complete 10 consecutive reps.
L-hang *Tuck L-hang


 

 

  TRANSITION AND PART 2 WORKOUT PREP (~8:00)

Put equipment away from part 1.
Wall Ball Progression (A) *With a medicine ball:
5 Wall ball front squat
5 Wall ball push press
5 Wall ball

Wall Walk Prep
0:15 Single arm plank to wall press, right
0:15 Single arm plank to wall press, left
0:15 Plank wall press
1 Partial wall walk + 0:10 hold
1 Wall walk + 0:10 hold + return to the floor under control
*Rest as needed between movements

  WORKOUT, PART 2 (~10:00)

10:00 AMRAP
15 Wall ball shots (20lbs/14lbs, 10ft/9ft target)  
2 Wall walks

I didn’t really keep track of how many rounds I did. I just wanted to do all the wall balls (as written) and attempt my wall walks each time. 
This was sooooo hard!!! I really thought I’d be able to move my arms back a little bit more but no – I start to get my feet up on the wall and my arms just really don’t want to move. I did move them a little but not too much. I’ll keep working on this – eventually I’ll get it!


Notes This workout is targeted towards endurance of the shoulders although the legs are likely to get fatigued as well. Move at a pace on the wall walks that encourage a range of motion and a relatively consistent pace. Strive to complete all sets of wall balls consecutively with one short rest break being acceptable.
Wall Ball Shots *Reduce load to achieve 15 reps. *Reduce height not achievable with a light load.
Wall Walks *Reduce reps to 1 for beginners as needed. *Partial wall walk or a pike-up with feet or knees on a box.

Minimal Equipment
Dumbbells available 10:00 AMRAP 12 Goblet thrusters 2 Wall walks Bodyweight 10:00 AMRAP 15 Jumping air squat 2 Wall walks

 

 

 

 

 

 

 

It was actually fun to attempt the wall walks again today. Someday I’ll get it all figured out and my arms will just move where I’d like them to go. But until then, I’ll keep working on them.

Good workout. 
See everyone tomorrow!!

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Beginning of a New CrossFit Week

April 26, 2021

Welcome to Monday! The start of a new crossfit week! What type of workouts will we get this week??
Lots of people there this morning – everyone off to a good start!

 

Identify where you are, where you want to go, and what you need to get there.

  GENERAL WARM-UP (~10:00)

2 Rounds
100m Run (bike)
10 Kang squats, empty barbell (45#)
10/10 Dynamic calf stretch
0:30 Plank walk up or plank
0:45/0:45 Banded supine hamstring stretch

  SKILL AND BUILD UP (~13:00)

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
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) 5 Sets (65#, 95#, 115#, 135#, 135#)
3 Deadlifts 
*100m Run after round 2 and 4 (bike)

  WORKOUT (~25:00)

For time Every 5:00 for 25:00 (5 rounds)
5 Deadlifts @ ~80% of a 1 rep max (135# for all rounds)
600m Run (700m row each round)

Notes This workout is largely biased towards the run. The deadlift load is intended to be heavy, but not maximal, for 5 consecutive reps. Do NOT sacrifice mechanics. Use this time to focus on accumulating high-quality reps at relatively heavy loads. If an athlete does not know their 1 rep max, have them use a load that is 2-4 reps shy of failure. The runs are intended to be performed at approximately an 85-90% effort. Strive for consistency across all run efforts. It is intended for athletes to complete each interval in under 4:00 while faster times will be under 3:00. Record the total work time minus any rest in the interval. Deadlifts *Elevate the barbell if a sound set-up position from the floor cannot be established. Run *Reduce the distance to be completed in ~3:00 or less.

  MINIMAL EQUIPMENT OPTIONS

Dumbbells Available For time Every 5:00 for 25:00 (5 rounds) 15 Dumbbell deadlifts 600m Run Bodyweight Only For time Every 5:00 for 25:00 (5 rounds) 30 Single leg glute bridges, alternating 600m Run

Ok this was definitely a workout! I’m sweaty and tired! However, I have to say that I feel pretty good remembering that when I started (15 months ago) I had never really used a rower and I thought I’d die after about a minute. Now, I can actually row the amount I am supposed to be able to do in the amount of time I have to do it! And, I actually like the rower. I can actually tell that my legs are WAAAYYY stronger than when I first started CrossFit! 
Always amazed at things I can do now that I had no clue how to do or couldn’t even do when I started. 

Hope everyone has a good day today!

See you tomorrow!!

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Friday – Final CrossFit of Week

April 23, 2021

Last day of the week. I’m sure it will be another great workout. All of them really are even if there are parts of them you don’t really like. Obviously it’s somehow good for you 🙂

Be the attitude you want to be around.

  GENERAL WARM-UP (~12:00)

Jump Rope Warm-up (so nice to use my brand new jumprope – I’m pretty sure I did a lot better on jumping these various ways because of my new rope. I’ll get all of these yet!)
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 movement

2 Rounds
5 Up dog + down dog
10 Cossack squats
0:20 Pike stretch + 5 pike compression or 5/5 single leg pike compressions

  SKILL AND BUILD UP (~11:00)

Knees to elbows progression
(A): 5 Pass throughs (PVC)
5 Beat swings
5 Beat swings + knees up singles (STOP)
5 Beat swings + knees to elbows singles (STOP)
5 Knees to elbows

Medicine Ball Clean Progression (A) (~4:00)
5-7 Medicine ball deadlift
5-7 Medicine ball deadlift + shrug
5-7 Medicine ball front squat
5-7 Shrug and pull-under
5-7 Medicine ball cleans

Build-up (~4:00)
0:30 Rowing (bike)
3 Burpees
10 Double unders or attempts
3 Knees to elbows
3 Medicine ball cleans

  WORKOUT (~20:00)

For time
50cal/40cal Rowing (bike 40 cal)
50 Burpees (25 burpees)
100 Double unders (2 minutes practice/singles)
50 Knees to elbows (25)
50 Medicine ball cleans (20lbs/14lbs) (25)
100 Double unders  (2 minutes practice/singles)

Notes This workout is intended to challenge endurance and stamina throughout the entire body. Perform the row and the burpees at a moderate pace. The knees to elbows will challenge endurance of the trunk. Consider breaking the reps into small sets with managed rest periods to move through the knees to elbows. The medicine ball cleans will likely take the shortest amount of time and the reps are intended to be accumulated quickly. The double under volume is reasonable but will elevate the heart rate significantly. Strive to not exceed ~5:00 on the row, burpees, and knees to elbows. Faster times for this workout could be under ~15:00-17:00 while all should strive for completion in under ~20:00-22:00.

  MOVEMENT AND EQUIPMENT OPTIONS

Row *Reduce calories or row to make it less than 5:00. *A bike may be used.
Burpees *No push-up burpee.
Double Unders *Practice for 2:00 for each set of 100 reps. *200 single unders for each set of 100 reps.
Knees to Elbows *Reduce reps to accomplish in ~5 sets.
*Knee raise.
Medicine Ball Cleans *Reduce reps 1st to achieve the rx load. *Reduce load to accomplish in ~5 sets.

Minimal Equipment Option For time 800m Run 50 Burpees 100 Double unders 50 V-ups 50 Medicine ball cleans (use a light backpack or bag) 100 Double unders

This was definitely a tough workout. I am a total sweat mess and am exhausted! Time for a good shower and then I’ll be refreshed to go to work and have a good day.

hope everyone has a good day and a good weekend!

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Thursday CrossFitting

April 22, 2021

Thursday at the gym. What workout will we do today??

Who’s awesome? You’re awesome!!!

  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

SKILL AND BUILD UP (~10:00)

Power Snatch Prep (~6:00)
2 Rounds with an empty barbell 45# bar
3 Hang muscle snatch
3 Hang power snatch
3 Muscle snatch
3 Power snatch

2 Sets
3 Position power snatch, empty barbell

Build Up (~4:00)
2 Sets  45# bar + 5 lb plates = 55#    45# bar + 5 + 2.5 = 60# this was too heavy so I took it off and stayed with the 55#
3 Position power snatch
Notes Both warm-up sets are intended to feel relatively light. Take care of any final workout prep during this time.

  STRENGTH/POWER
3 POSITION POWER SNATCH

Workout (~17:30)
Every 2:30 for 17:30 (7 sets)
3 Position power snatch

Notes The first 2-3 sets are intended to be performed at light to moderate loads while the remaining sets are intended to be very challenging. Most athletes will likely achieve a max weight prior to the final set. These athletes can reduce the load by 10-20% for the remaining sets. Ensure the integrity of the complex is maintained on each set. It is acceptable to drop the barbell after the second hang power snatch rep.

Movement Modifications *Eliminate the pull from the floor and use an additional hang snatch.
Additionally use dumbbells or a split snatch as needed.

Set 1 55#

Set 2 60#

Set 3 65#

Set 4 65#

Set 5 70#

Set 6  70#

Set 7  75#

This whole workout felt very hard for me today. I felt like I was just having a hard time lifting any amount of weight. I was getting really frustrated but Alicia and Jeff Fischer kept helping me and giving me tips of how to do it. I so appreciate all the help at this gym! I think vacation was too much – after being gone it is really hard – I’m tired, I feel like I can’t lift any weight. Ugghhh…I guess I shouldn’t go on vacation again….

  MINIMAL EQUIPMENT OPTIONS

Minimal Equipment Options
Dumbbells Available
5 Rounds NOT for time 5 Double dumbbell power snatches 10 Dumbbell Romanian deadlifts 20 Hollow rocks Bag/Backpack
Option 5 Rounds NOT for time 2 Wall walks 6 Kneeling jump ups 10/10 Bag single-leg Zercher good mornings 20 Hollow rocks

  ACCESSORY AND STRETCHING WORK (~13:00)

Every 2:00 for 8:00 (4 sets)
6 Romanian deadlifts 85#, 100#, 135#, 135#
15 Hollow rocks (12 each time – but I can actually sort of do these)

Notes Use a 0:04 lowering phase on the Romanian deadlifts. The first set is intended to be moderate and the final 2 sets are intended to be very heavy.
The hollow rocks can be performed weighted if 15 reps is easy.
Stretch 1:00/1:00 Pigeon stretch
1:00 Child’s pose

Another good day – I’m sure I’ll be sore all day but eventually I will not feel so sore.
Have a great day everyone! See you tomorrow.

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CrossFit MidWeek

April 21, 2021

Another day at the gym. I looked at the workout and it looks pretty intense. Not sure how well I’ll do but I’ll give it a try 🙂

We all need three things; a wishbone, a backbone, and a funnybone!

  GENERAL WARM-UP (~10:00)

2 Rounds
30ft Spiderman walk
30ft Inchworm walk 
10 Pass-throughs
200m Run or walk (row 250m)

  SKILL AND BUILD UP (~8:00)

Kipping Pull-up Progression and Squat Therapy/Push-up Prep: (~8:00)
New pull-up rig came and was ready to use today! There really aren’t short bars so it was a workout to just get up and reach the bar! 
I’m sure my arms and shoulders will feel this later. At least with the bar up higher, I actually hang a lot longer! I may someday get a pull-up. I just need to get my arms stronger. 

2 X 5 Beat swing stops
5 Squat therapy
2 X 2 Beat swings + 1 kip
5 Push-ups
2 Beat swings + 1 kipping pull-up or attempt
5 Squat therapy
2 Beat swings + 1 kipping pull-up or attempt + 2 beat swings (2-1-2 drill)
5 Push-ups
5 Kipping pull-ups
*For each squat therapy reps perform a 3-second descent and a 3-second ascent.

 

  WORKOUT (~20:00)

Murph Prep Week 3
For time:

400m Run (500m row)

Into, 5 Rounds
10 Pull-ups (8 ring rows- hard – 5 rounds)
20 Push-ups (12 most with knees on floor, but chest totally to ground – 5 rounds)
30 Squats (20 each round – weird but each round I felt like this was my “rest” time. I actually could catch my breath and then move on to the next thing – only 4 rounds)

Into, 400m Run (500 m row)

 

*Wear a vest or body armor if planning on doing Murph vested.
Notes This is an increase in volume from the previous Murph prep sessions. The reps per round are higher than the rep-scheme recommended when completing Murph. This rep scheme may build more stamina than completing lower rep rounds. Consider using small sets with planned rest breaks.
Pull-ups *Reduce reps to 3 on each round. *Jumping pull-up (preferred for today) or ring row.
Push-ups *Reduce reps to 6 on each round. *Box push-up.
Squats *Reduce reps to 9-12 on each round.
400m Run *Complete the 400m, even if walking is needed.

Minimal Equipment Option For the pull-ups, choose a pulling option you have access to. Bent over row, truck row, or supine barbell row. Use barbell, dumbbell, or backpack as needed.

 

 

 

 

 

 

Today was a tough workout. I scaled a bit and almost got all of it in the 20:00 minute time cap. I was the last one done but I felt good about all the reps I did. 
Almost everyday, I think…”did these CrossFit people take math?? or did they just excel at creative writing??
Do they realize that 5 rounds of 10, 20, 30 reps is really 50, 100, and 150. I really think these workout creators are actually very good bullshitters! Hello – who would do that many reps of something?? Ok, yes, we do as many as we can and work hard and do our best. 

See everyone tomorrow! Have a good day!

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Tuesday Fit at the Gym

April 20, 2021

Back to the gym to crossfit. Nice to see everyone.

A positive mind gives us a positive life.

  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
Then,
0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
0:45/0:45 Single leg glute bridges
0:30 Single arm high plank, left
5 Broad jumps, progressively increasing in distance

  SKILL AND BUILD UP (~12:00)

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

Build Up (~7:00)

5 Power cleans, light
10 Box step-ups, low
3 Power cleans, moderate

 

 

 

 

 

 

 

 

 

 

5 Box jumps, low
3 Power cleans, moderate
3 Box jumps, workout weight
2 Power cleans, workout weight

 

  WORKOUT (~12:00)

12:00 AMRAP

1-2-3-4-5-1-2…

Power cleans

Box jumps (30″/24″)  (used 3 45# plates stacked – I actually jumped on them for the rounds of 1, 2, 3, and then I think I did one time where I did 4 – the remainder I did step-ups)


*After completing the round of 5 reps return back 1 rep and repeat the ladder.

*After completing 2 full successful cycles of 1-2-3-4-5 reps increase the load on the power cleans.
The prescribed loads are as follows:
Cycles 1 and 2: 165lbs/115lbs  (55#)
Cycles 3 and 4: 185lbs/125lbs (60#) 
I was able to finish through cycle 4.

Cycles 5 and 6: 205lbs/145lbs

Notes The initial load on the power clean is intended to be moderate to build up.
The box jump height is challenging but is intended for consistent reps to be performed for the first 2 cycles.
Achieving 4+ cycles of this workout is intended to be a difficult goal to achieve and all should strive to complete a variation that allows for ~3+ cycles to be completed.

Power Clean
*Hang power clean.
*Choose a load that is challenging with good form.Box Jumps
*Step-upsDumbbells Available
10:00 AMRAP
10 Dumbbell power cleans 10 Broad jumps (5ft) Bag/Backpack Option 10:00 AMRAP 10 Bag devils press 10 Broad jumps (5ft)

 

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time
100ft/100ft Single arm farmers walk
5 Rollover V-sitsNotes The first round of the farmers’ walk is intended to be moderate while the last 2 rounds are intended to be very challenging.

I was beat after this workout. Sweating like crazy. It was tough.

Now to shower, and head to work.
Have a good day everyone. See you tomorrow.

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Monday CrossFitting

April 19, 2021

Another week begins. Always good to get back into routine.

It’s not a purse, it’s called a satchel, Indiana Jones wears one… – (Who said it?)

  GENERAL WARM-UP (~10:00)

2 Rounds
2:00 Row or bike, increase pace on the second round (bike)
10 Scap retraction push-ups
1 Inchworm into 10 Up dog + down dog
0:45 Butcher’s block stretch

  SKILL AND BUILD UP (~5:00)

Ring Dip Prep (~5:00)
0:20 Ring top support
0:20 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
3-5 Ring dips
*For the ring dip movements, keep feet on the ground as needed.

I did box dips since I didn’t have rings. 

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

  STRENGTH/POWER
WEIGHTED STRICT RING DIP

Workout, part 1 (~8:00)
Every 2:00 for 8:00 (4 sets)
5 Weighted strict ring dips

Notes The first 1-2 sets are intended to be light while the remaining sets are intended to be very challenging. Regardless of capacity, it is intended for athletes to perform a challenging dip variation for 5 reps. This can be achieved by utilizing unweighted strict dip, band assistance, using parallel bars, or feet on the floor for assistance.

  MINIMAL EQUIPMENT OPTIONS

I did this one with my box.

Every 2:00 for 8:00 (4 sets)
5 Box dips (use 2 chairs or any other stable surface that is available at home)
*Add load such as a backpack. See variation videos attached.

  TRANSITION AND BUILD UP (~10:00)

Put away equipment from part
1. Push Press Progression With an empty barbell:  45# bar
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Push press

Build Up
6 Front rack reverse lunges, empty bar
5 Push press, intended workout weight  50#
4 Front rack reverse lunges, workout weight

Organize the class into starting areas for part 2.

  WORKOUT, PART 2 (~15:00)

For total reps 15:00 EMOM
Minute 1: 0:30 Max calorie row or bike (bike)
Minute 2: 0:30 Max rep push press (95lbs/65lbs) (50#)
Minute 3: 0:30 Max rep front rack reverse lunges (95lbs/65lbs)  (50#)

Notes On each round strive for a near max effort sprint on the rower/bike. The push press and lunge load is intended to be light with 0:30 of work being able to be completed without putting the barbell down. Push Press and Front Rack Reverse Lunges *Use a load that allows for 0:30 of work to be completed without putting the barbell down.

MInimal Equipment For total reps Dumbbells Available 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep dumbbell push press Minute 3: 0:30 max rep dumbbell reverse lunges For total reps Body Weight 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep pike handstand push-up + push-up Minute 3: 0:30 max rep Jumping lunges

Good workout for today.
Hope to see everyone at the gym in the morning!!
Have a great day!

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Friday CrossFit

April 16, 2021

There is power in simplicity.

  GENERAL WARM-UP (~12:00)

TIPS

2 Rounds
10m Inchworm walk
10m Spiderman walk
10m Lateral lunge walk
10m Toy soldier
10/10 Lateral leg swings
1010 Dynamic calf stretch
10m High knees
10m Butt kickers
3 No push-up burpees + 2 burpees
100m Run

COMPLETE
  TRANSITION (~3:00)

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

COMPLETE
  WORKOUT (~30:00)

TIPS

For time
200m Run (bike 1:15)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
800m Run (bike 4:30)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
200m Run (bike 1:15)
20 Burpees (5 burpees)

end of the 30:00 I was more than fine to be done! I don’t think I’ll ever get burpees so I do them good and quick.


Notes When running and burpees are put together you automatically know it’s going to be an uncomfortable conditioning workout! This workout utilizes an interval format to allow athletes an opportunity to push the pace on both movements. It is intended for all athletes to be able to complete this workout in under 30:00.

Run *Reduce distances as needed. General time guidelines are as follows: 200m efforts are intended to be done in under 1:00-1:15. 400m efforts are intended to be done in under 2:00-2:30. 800m effort is intended to be done in under 5:00.
Burpees *Consider performing a number of reps that allow for completion in under 2:00.

It is acceptable to have athletes exceed the 30:00 time guideline if they have the desire and if the coach determines that it is acceptable for that particular athlete.

Have a good weekend and I will see you on Monday!

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Thursday Zooming Again

April 15, 2021

After my trip I’m a bit tired and decided to do Zoom for a few days.

Simplicity is the ultimate sophistication.

  GENERAL WARM-UP (~12:00)

TIPS

“Cardio Ramp Up – Shoulder and Back Focus”
On a bike or rower, complete (bike)
5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch (8lb db)

COMPLETE
  SKILL AND BUILD UP (~15:00)

Happy I have a 45# bar at home with some 2.5# plates and some 5# plates. At least I can do a little more than I can with my dumbbells.

Shoulder to Overhead Press (~6:00)
5 Shoulder presses
0:20 Barbell overhead hold
5 Dip and hold
5 Dip and drive fast
5 Push presses
5 “Lands”
5 Push Jerk
The final 5 movements are in the video labeled: push press and push jerk combo progression

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build Up (~6:00)
2 Sets (1st set -50#, 2nd set – 55#)
3 Shoulder press + 3 push press + 3 push jerks
*Use intended shoulder press workout weight on the final set.

Then, (50# – decided that i would not be able to do all the reps if I used 55#s)
5 Deadlifts
3 Push press + 3 push jerks (Use intended push press weight)
5 Deadlifts (Use intended workout weight)
3 Push jerks (Use intended workout weight)
*Rest as needed between sets.

COMPLETE
  TRANSITION (~3:00)

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

COMPLETE
  WORKOUT (~15:00)

For time (not sure on time – couldn’t see a clock – but it was under 15:00)

25 Shoulder presses (95lbs/65lbs) 50#
50cal/40cal Row 40 cal bike
25 Push presses (115lbs/75lbs) 50# could only do 20
50 Deadlifts (135lbs/95lbs) 50#
25 Push jerks (135bs/95lbs) 50# could only do 20

Notes This workout is intended to challenge the strength and muscular endurance of the shoulders while also incorporating complementary movements that will elevate the heart rate and challenge the stamina of the posterior chain. The load on each pressing movement is intended to challenge the athlete to complete each set of 25 reps with 1-2 short rest breaks. The deadlift load is intended to be light where at least 20 reps can be completed consecutively. It is intended for athletes to finish this workout in under 15:00 while faster times may be under 10:00. Today is a great day to substitute the SkiErg if available.

  MOVEMENT AND EQUIPMENT OPTIONS

Shoulder to Overhead Movements *Reduce reps by 5-10 reps to use loading. *Use a load that allows for reps to be completed with no more than 2 short rest breaks. Rowing *Row a number of calories that allows for completion in under 5:00. *SkiErg. Deadlifts *Reduce reps by 5-10 reps to use intended loading. *Use a load that allows for 15-20+ reps to be completed consecutively. Minimal Equipment Options Dumbbells Available For time 25 Dumbbell shoulder presses 800m Run or 2500m bike (outside) 25 Dumbbell push presses 50 Dumbbell deadlifts 25 Dumbbell push jerks Bag/Backpack Available For time 5 Wall walks 800m Run or 2500m bike (outside) 25 Handstand push-ups 50 Bag behind the neck good mornings 75 Bag push press (shoulder to shoulder)

COMPLETE
  BANDED ACCESSORY WORK (~10:00)

25/25 Single leg seated leg curls
50 Band face pull (low band)
25/25 Single leg seated leg curls
50 Band pull-aparts
50 Banded bicep curls

Definitely glad I have a set of bands at home. It’s great to be able to do the accessory work and i use them quite often when I just feel like doing a little bit of stretching. They are also easy to travel with!

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