Archive for April, 2021

Wednesday Back at the CrossFit Gym

April 14, 2021

I had a great vacation to Utah but I definitely missed being in the gym. I left home on April 4 and returned on April 13. It’s weird but I definitely missed going to the gym every morning. I did try to do workouts on a number of days. Would get up early go to the fitness room and do what I could. Even traveled with my stretchy bands so I could always be able to do something! Borrowed 15# dumbbell set from my new niece (married my nephew while I was out there). Did what I could with the dumbbells that was definitely great to have those available.

Simplicity is good for the soul!

  GENERAL WARM-UP (~12:00)
3:00 Row, SkiErg, or bike easy

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:30 Glute bridges
0:30 Wall sit
0:30 Squat with hand reaches


Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Back squats (Use a tempo of 0:05 lowering, 0:05 bottom, 0:05 up and no pause at top)
5 Back squats, no pause
*Use an empty barbell

Build-up (~10:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time.


Workout (~27:00)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 back squats (35lb barbell + 10 + 10 = 55lbs)
Set 2: 3 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 3: 2 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 4: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 5: 3 back squats (35lb barbell + 37.5 + 37.5 = 110lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 42.5 + 42.5 = 120lbs)
Set 8: 3 back squats (35lb barbell +45 + 45 = 125lbs)
Set 9: 2 back squats (35lb barbell +47.5 + 47.5 = 130lbs)

*Compare to 11/5/20 Notes
The back squats are the focus of the day! Attempt to have all sets be at ~75-80%+ of a 1 rep max. Hit these sets hard and get heavy. The first “wave” of 5-3-2 is intended to be the lightest “wave” and the final “wave” of 5-3-2 is intended to be the heaviest “wave”. See the following example: Set 1: 185 x 5 reps Set 2: 195 x 3 reps Set 3: 205 x 2 reps Set 4: 195 x 5 reps Set 5: 205 x 3 reps Set 6: 215 x 2 reps Set 7: 205 x 5 reps Set 8: 215 x 3 reps Set 9: 225 x 2 reps

April 4-13 Trip to Utah

April 13, 2021

Well, I headed to Utah for about 10 days. My oldest nephew Matthew was getting married. Small wedding only a few people due to many factors.
I missed going to CrossFit everyday but I did try to do workouts. If you’d like to see photos of my Utah trip and you would like to check out what type of workouts I did everyday, go over to my facebook page


A Fit Friday (or trying to get Fit)

April 2, 2021

A dream with dedication is powerful!

  GENERAL WARM-UP (~10:00)

2 Rounds
50 Jumping jacks
0:40 Plank shoulder taps
0:30/0:30 Heel toe hamstring stretch
20 Banded good mornings
10 Cossack squats





Kettlebell Swing Warm-up (~3:00)
With a light kettlebell (18#)
10 Single kettlebell deadlifts
7 Russian swings
7 Kettlebell swings

Workout Prep (~4:00)
100ft. Kettlebell farmers carry (25# db set)
5 Kettlebell swings, workout weight (18#)
3 No push-up burpees


  WORKOUT (~20:00)

For time: 3 Rounds
200m Kettlebell farmers carry (35lbs/25lbs) (I actually did the 25# db set. This was the first time I used that much weight for that length of a carry. First two rounds I did non-stop without setting down the db. The third round I ended up having to set down the dbs after the third round down/back. Set them down for a few seconds and then did the final three down/backs. My arms were REALLY sore after this!! That was pretty long to carry that much weight!)
25 Kettlebell swings (53lbs/35lbs) (used 18# kettlebell and was able to do all of these fine. The third round was pretty tough as my arms were really tired and sore after the farmers carry.)
30 No push-up burpees (had to scale these as I am soooo slow at these – 1st & 2nd rounds did 20. 3rd round hit the 20 min time cap when I was just finishing 10 – fine with me.)


Notes The workout will be challenging the lungs and grip. The first 200m farmers carry is intended to be completed without putting the kettlebells/dumbbells down although 1-2 very short breaks is acceptable. The kettlebell swings are intended to be able to be completed unbroken or with 1-2 very short rest breaks. The no push-up burpee may seem like an easy movement when compared to the classic burpee. However, this burpee variation when completed at a fast pace making it extremely taxing.
This workout is intended to be 20:00 or less.
Kettlebell Farmers Carry *Reduce load 1st. Kettlebell Swings *Reduce load for consistent reps. No Push-up Burpees *Enjoy. Minimal Equipment Options Backpack/Bag Option 3 Rounds for time 0:45/0:45 Side plank 25 Bag swings 30 No push-up burpees



3 Rounds NOT for time
10-20 Hanging flutter kicks (I tried to do hang but my arms hurt and I couldn’t even hang. I ended up laying on the floor doing flutter kicks.)
10/10 Paloff press (used a red band)
5/5 Single arm ring row (these were really hard but I’m sure they are good for building strength in your arms – think my next purchase should be rings?)


Notes Move through this section at a moderate pace and focus on the quality of each movement. Perform the ring rows with a controlled 0:03 lowering phase. Hanging Flutter Kicks *Flutter kicks (floor) Paloff Press *Use a band tension that allows for the reps to be completed at a controlled pace. Single Arm Ring Row *Position the feet to allow for 5 reps each arm to be completed unbroken *8-10 Ring rows.

Ok this workout was much tougher than it looked. My arms really are tired and sore. They just need to rest.

Good week. not sure when I’ll be back – heading to Utah Sunday morning and will be back to the gym for sure on 4/14.
Guess I’ll see you then! If I actually do some workouts while I’m gone, I’ll try share with you!

See you!

CrossFit on a Thursday

April 1, 2021

Damaged people are dangerous, they know how to survive!

  GENERAL WARM-UP (~10:00)

2 Rounds
12cal/10cal Row
Banded Delt Hell
10 Snatch grip straight arm front raise
10 Behind the neck snatch grip press
10 Band pull-aparts
10 Banded overhead squats


10 Bench press, empty bar (10# db set db press)
5 Box jumps, low
5cal Row
5 Bench press, light
5 Box jumps, moderate
5cal Row
3 Bench press, moderate
3 Box jumps, workout height
5cal Row

  WORKOUT, PART 1 (~12:00)

Every 4:00 for 12:00 (3 rounds)
10 Bench press (10# db set – db press)
20cal/15cal Row (15cal row)

Notes Use a challenging load on the bench press that makes 10 reps very difficult to achieve unbroken. The load can be adjusted on each round if needed.
The row is intended to be treated as a near max effort sprint on each round. Strive to complete each in under 2:00. If performing a bench press is not possible due to equipment, perform a dumbbell bench press or a barbell shoulder press. This interval format should allow for athletes to spot each other. One athlete can start at 0:00 and the other can start at 2:00. If needed, athletes can start on part 2. Bench Press *Dumbbell bench press *Barbell or dumbbell shoulder press Row *Reduce calories to complete in 2:30 or less. *Use a bike. Minimal Equipment Option 20:00 AMRAP Max rep dumbbell bench press or push-up 250 Single unders

WORKOUT, PART 2 (~12:00)

Keep the clock running from part 1.
Start this section when the clock hits 13:00:
Every 4:00 for 12:00 (3 Rounds, 25:00 running clock total)
25 Push-ups (10 each time but unbroken)
15 Box jumps (30″/24″) (16″ box)
Ok these damn boxes!! I have actually been waiting all week for these box jumps. I have jumped on them before so I KNOW I can do it. So I had told myself I was going to just jump and see what happens. Well, I get the box set, get ready to jump, and…NOPE…I couldn’t do it. Did a step-up instead. Why can’t I get rid of this mental block??
So when we started in the workout I again kept telling myself I could do it and I would just jump but I would get ready to and I just couldn’t so the first round I did step ups and then the other two rounds I just backed up from the box and practiced jumping to show myself I could jump high enough. The third round I practiced jumping and then I would get close to the box to try to jump and then, NOPE couldn’t do it. What the hell?? How do you get past this mental block of not being able to do this??
I will someday get these damn boxes – and I’ll get the 20″ box too!! Guess just not today.

Notes The goal is to complete the push-ups unbroken or with 1 short rest break. If 25 consecutive push-ups are easy do deficit push-ups. If 25 push-ups are not easy reduce reps to be completed in no more than 3 fast sets, 20, 15, or 10. The box jump height is relatively high but should allow for 15 reps to be completed at a consistent pace. Each round is intended to take less than 2:00 to complete. Push-ups *Deficit push-up. *Reduce reps. *Incline push-up. *Band-assisted push-up. Box Jumps *Reduce height for consistency and speed.

Workout 4 for the week complete. Good week so far. Have a great day! See you tomorrow!