Archive for May, 2021

Monday – May 17 – Month Half Over

May 17, 2021

Wow, it’s hard to believe that May is almost over! I feel a bit sore starting the week since I worked out in my yard over the weekend. But, I’m sure I’ll make it through whatever the workout is going to be.

Everyone has a plan until they get punched in the face – Mike Tyson

  GENERAL WARM-UP (~12:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Figure 4
10yds Walking samson stretch
10yds Toy soldiers
0:30​ Sitting arm swings
0:30​ Standing arm swings
10yds Toes out walk
10yds Toes in walk
10yds Walk on heels
10yds Walk on toes
10yds Walk on outside of feet
10yds Walk on inside of feet

3 Rounds NOT for time:
5 ATYT or ATY with plates
5 PVC pass throughs
0:30/0:30 Lat band


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)
*Use feet to assist or use band assistance.

Build-up (~3:00)
5 Pull-ups
5 Push-ups
5 Air squats
150m Run
Notes Wear a weight vest if planning to wear a weight vest for the workout.

  TRANSITION (~3:00)

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

  WORKOUT (~25:00)

For max reps:
10 Rounds
0:10 Pull-ups (attempted 3 or 4 each time)
0:10 Rest
0:20 Push-ups (on knees)
0:20 Rest

Ok – these crossfit writers are nuts! Just amazes me how they write the workouts to look “easy” but then you are reminded oh just 10 rounds of these.

Then, 15:00 AMRAP
50 Air squats @ fast pace (I did 3 complete sets and 10 air squats of 4th set)
400m Run @ EZ pace (I biked 21 calories on the echo bike.)

*For both sections, wear a weight vest if you plan to wear a weight vest for Murph.

Notes The Murph prep for today is broken into two parts with no rest between. For part one, try to move at a steady pace during each work interval. For part two, squat at a pace that allows you to complete all 50 reps with little to no rest. Score is total reps combined.
Each 100m equals 1 rep.
Pull-ups *No vest. *Jumping pull-ups.
Push-ups *Band assisted push-up or incline push-up.
Air squat *If newer to squatting, reduce reps to 30 or use upright assistance.
Run *Reduce the distance if efforts will be longer than 2:30.

Minimal Equipment Option *If you don’t have a pull-up bar, do a bent over dumbbell/bag row.

Ok this was tough. My legs hurt! Hopefully standing in the shower will help me out.
Have a good day everyone! Off to shower, grab my things and head to work.

Day 2 of week – CrossFit

May 4, 2021

What will we do today? That is always the morning question.
Ok – I read the workout. I am NOT a runner so I guess I’ll see what I’m going to do in place of run. Probably bike??

Stoic Keys to Happiness:
1. Reduce your wants

  GENERAL WARM-UP (~10:00)

“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

  WORKOUT PREP (~4:00)

200m Run (Bike)

200m Row

Notes Increase pace every 50 meters.

Ok – I’m about irritated with this WordPress program and how it screws up your typing all the time!!
I save my document as a draft and then when i go to open it back up it has changed all my text into columns and I can’t figure out how to fix it! Why does it do this??

  WORKOUT (~40:00)

4 Rounds
0:00-2:30 = 500m Row (I felt pretty good that I was able to do each round of 500m in like 2:15 or 2:20. I think the 3rd set was probably the hardest. My legs were really starting to feel dead.)
2:30-5:00 = Rest (I definitely needed this rest! It took me at least 2 mins to be able to breathe somewhat normally!)
5:00-7:30 = 400m Run (As I said before, I am NOT a runner! So, I biked 21 calories. I was able to do this in like 2 minutes each round. It was tough but I pushed through it and was able to finish each time.)
7:30-10:00 = Rest

Notes Strive to perform each interval with a challenging effort that still allows for a consistent pace. Record the total work time only.

Movement Options Row/run a distance that allows for completion in under 2:30. While row or run is prefered for this workout, use other “cardio” equipment as needed. Skierg is equivalent to row distance.

Minimal Equipment Options Option 1 8 Rounds Every 5:00 for 40:00 (8 sets) 1000m Bike Option 2 8 Rounds Every 5:00 for 40:00 (8 sets) 400m Run

  COOL DOWN (~5:00)

1:00/1:00 Standing calf stretch
1:00 Butterfly stretch

Think the worst part of this was catching my breathe after each row or bike. Once I get home and get a shower I’m sure I’ll feel much better 🙂
Hope everyone has a great day! See you tomorrow!!!

Another Monday at CrossFit

May 3, 2021

Ok, so the weekends go fast too. I can’t believe how fast time goes.
Wonder who will be there this morning? Wonder what we will be doing?

Do good to feel good!

  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

Kettlebell Warm-up Series (J) (Whole body focus)
2 Rounds
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills
*Use a dumbbell if needed. Increase load on the second round.


Dumbbell Hang Power Snatch Progression (A) (~5:00)
3/3 Deadlift to the hang
3/3 Hang to the high-pull
3/3 Hang muscle snatch
3/3 Power snatch balance
3/3 Hang power snatch
*Use a light to moderately loaded dumbbell for these drills, video shows a barbell.

Build Up (~5:00)
Demonstrate the remaining movements of the workout.
6 Back rack reverse lunges
6 Sit-ups
6 Box jump overs
6 Dumbbell hang power snatch
*Use light loads and a low box.

  WORKOUT (~22:00)

Tabata back rack reverse lunge (75lbs/55lbs) (pretty pleased that I did this with the prescribed load of 55#!!)
2:00 Rest
Tabata sit-ups
2:00 Rest
Tabata box jump overs (24″/20″) (20″ step ups – someday I’ll figure out these damn box jumps)
2:00 Rest
Tabata Dumbbell hang power snatch (50lbs/35lbs) (20# db – thought I was going to use a 10# one but then I picked up the 20 to try it and I was able to do all of them with that!!)

*Use the right arm only for the first 0:20 interval, then the left arm only for the second 0:20 interval. Continue in this fashion for all 8 intervals. *The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals. Interval is 4:00 until the 2:00 rest for a total of 22:00 on the clock from start to finish. Notes This is a light-loaded workout that utilizes rest periods to allow athletes to work hard for each movement. Each movement specification is intended to allow the athlete to move for the entirety of each 0:20 interval. Record the total reps completed.


Back Rack Reverse Lunge *Reduce load or perform bodyweight reverse lunges.
Sit-ups *Move as slow as needed to complete the 0:20.
Box Jump Overs *Reduce height to be able to complete 5+ reps on each interval.
Dumbbell Hang Power Snatch *Reduce load to have consistent reps.
Minimal Equipment Options Bodyweight Only Tabata reverse lunges 2:00 Rest Tabata sit-ups 2:00 Rest Tabata broad jumps (4ft) 2:00 Rest Tabata prisoner good morning jumps

  COOL DOWN (~7:00)

2 Rounds
0:20 Up dog
0:20 Down dog
0:20/0:20 Samson stretch

Good workout for a Monday. Have a nice day!! See you tomorrow!!