Archive for the ‘CrossFit’ Category

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!

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


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.)

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!!

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


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.


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.

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? 🙂 )


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)


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.



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 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.


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!

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.

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):

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.

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!


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.

  GENERAL WARM-UP (~12:00)

We did Rowling today with a partner. I partnered with Nikki. I used the rower and she used the skier. We had to row/ski hard for 80m and then stop. When the machine stopped, anything over 12 you had to do that many burpees. We did this last week and we did much better this week. Not as many burpees today!


30ft Tall crawl

1 Wall walk (I have actually been looking forward to trying these again! Since I first did them in the Open and actually got some! I now just wanted to be able to practice! I did one, wasn’t quite as hard today as it was 2 weeks ago when I first did one! Need to find a wall at home so I can practice these on a regular basis.)

2 x 10ft handstand walk or 2 pike walks around a box
I attempted pike walks around a box. I couldn’t get very far as these were extremely challenging, but I know eventually I will be able to do them – hey, I eventually got wall walks (scaled) that counted in the Open so I know I can eventually get these! I have a box at home so guess I need to practice these as well!


Every 10:00 for 30:00 (3 sets)
1000m Run (row – females 1300m in 6:00; I actually was able to do this on all 3 sets!)
*After each run interval complete 50ft-100ft of handstand walking
I attempted pike walks on a box. Not like I got very far, but attempted them. I started at the center of front, went to the first corner to the left. 2nd attempt was able to get a little past the corner and the 3rd attempt I was able to get almost 1/2 way around the box. Guess I need to keep practicing these and I’ll eventually be able to get one!

Notes The goal is to run at a near-max effort pace on each interval and to have significant rest between efforts.
The handstand walks are thrown in the mix to allow athletes an opportunity to work on the skill of this movement. Record the total run time to the leaderboard.

Movement Options 1000m Run *Run a distance that allows for completion in under 6:00-7:00. Handstand Walking Perform the handstand walking progression attached X2. 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.

Good workout for the day before the final Open workout.

Have a great day everyone! See you tomorrow.

Wednesday Workout – CrossFit

March 24, 2021

There are plenty of obstacles in your path, don’t let yourself become one of them.

  GENERAL WARM-UP (~10:00)

3:00 Row or bike easy (bike)

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:45 Glute bridge walk ups
0:45 Squat with counter-balance (0:03 pause in the bottom) (10# plate)


Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Tempo back squats (0:05 lowering, 0:05 pause in the bottom, 0:05 ascent)
5 Back squats, no pause
*Use an empty barbell (35#)

Build-up (~10:00)
5 Sets
1-2 Pause back squats, 0:03 pause
1-2 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time

Built up to starting load of 55#


  WORKOUT (~12:30)

Every 2:30 for 5 sets
1 Pause back squat, 0:03 pause in the bottom
1 Back squat
Notes Ensure that athletes maintain a stable position at the bottom of their pause squats.
The first set should be challenging but allow for a build-up for the first 2-3 sets.
Strive to achieve the heaviest load possible while maintaining solid mechanics.

Movement Options
Keep the loading submaximal for those that are inexperienced and potentially have them perform 3 back squats following the 0:03 pause squat.

Minimal Equipment Options
Dumbbells Available
5 Rounds NOT for time
5 Dumbbell front squats, 0:07 pause in the bottom of each rep
15 Kang squats, slow
100ft/100ft Single arm dumbbell farmers walk

Bodyweight Only 5 Rounds NOT for time 10 Pistols, slow 15 Kang squats, slow 0:45/0:45 Side plank


Every 3:00 for 15:00 (5 rounds)
5 Kang squats 35# bar
100ft/100ft Single arm farmers walk 35# kettlebell

Notes Use a load on the Kang squats that preserves the integrity of the exercise while also providing a moderate challenge. Use a load on the single-arm farmers’ walk that is heavy but allows for 100ft. to be completed without putting the dumbbell down and does not cause the athlete to lean their torso significantly to one side.

Another good workout today. My legs are a bit sore today but it’s ok, I’ll live.
Have a great day everyone and see you all tomorrow!

Tuesday of Open Week #3

March 23, 2021

How many people will be working out today? Not as many as yesterday – maybe about half.
I’m anxious to hear which team won our challenges last week? Go Team White!!
Well, it was Team Blue – beat Team White by 1 point. Let’s go Team White on this last week!!

Great things take time!

  GENERAL WARM-UP (~10:00)

1:30 Row or bike (bike)
1:00/1:00 stretch holding on to box
1:30 Row or bike (bike)
1:00/1:00 stretch – bend leg up and hold foot
1:00 stretch ab mat, put head down between arms



Build-up (~4:00)
2 Sets
3 Strict pull-ups
used 2 black bands – Alicia got me to use only 1 but I can’t get anywhere near the bar with one – my arms just aren’t strong enough….

Notes Use a light load on the second set of pull-ups.
If not performing the strength session with load, utilize band assistance for both of these build-up sets.



Workout (~10:00)
Every 2:00 for 10:00 (5 sets)
5 strict pull-up (used black band for assistance – didn’t get very far my arms aren’t very strong)
Notes This is a classic 5×5 upper body pulling strength session.
Use a load or movement variation that makes 5 reps difficult to achieve unbroken.


Weighted strict pull-ups
*Perform unloaded.
*Utilize band assistance or perform a toenail spot pull-up.

Minimal Equipment Options
For time
500m Run or 1600m bike outside
75 Double unders
50 Truck rows or other rowing variation
75 Double unders


Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides. (I actually can do these!)
0:20 Forward and backs. (I can actually do these!)
0:20 In and outs. (I can do a few of these)
0:10 Double unders.
0:10 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements

2 Sets
5 Beat swings

WORKOUT (~10:00)

For time 7:14

500m Row (0.6 bike)
75 Double unders (125 singles)
50 Pull-ups (we did bent over dumbbell rows – I used 20# set db)
75 Double unders (125 singles)
Notes Perform the row at a moderate effort that allows for a fast transition to the double unders and does not impact the pull-ups to a high degree.
The double under volume is moderate and athletes are not intended to spend a ton of time (no more than ~2:00) on either set of 75 reps.
The placement and manner in which the pull-ups are programmed will challenge muscular endurance. This movement should not exceed 3:00 while those with a high pull-up capacity may attempt to complete these reps in 1-2 sets.
Faster times for this workout could be under 6:00-7:00. This workout can be run in heats where a new athlete starts shortly after another athlete completes the 500m row.
*Cap at 2:30
*1500m/1200m air bike.

Double Unders
*Practice double unders for 1:30 for each set of 75 reps.
*Perform 125 single unders for each set of 75 reps.

Pull-ups *Modify to a jumping pull-up or ring row.

Good workout for today! Looking forward to another one tomorrow!

See you all tomorrow! Have a great day!

Monday CrossFit

March 22, 2021

Big class this morning! I think there were like 19 people there.
Good job to Sonja who did her Open 21.2 workout today!

When the sun goes down the stars come out!

  GENERAL WARM-UP (~10:00)

2 Rounds 

12cal/9cal Row or bike, easy to moderate pace (Bike)
10 Banded overhead squats
15/15 Banded monster walk variation, lateral
10 Push-up to down dog


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

Build-up (~6:00)
Every 2:00 for 6:00 (3 rounds)
3 Thrusters
3 Bar-facing burpees
Notes Perform the first round at the intended workout weight. 55#
Perform the final 2 rounds above the intended workout weight. 60#
RX weight is (95lbs/65lbs).

  WORKOUT (~15:00)

For total reps
Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
12 Thrusters (95lbs/65lbs)  (3/4/21 55# thrusters) today I used 55#
8 Bar-facing burpees (in the minute AMRAP I could only do 4)
*Pick-up where you left off on the next interval.

Notes The goal is to perform each interval at a near-max effort and to complete a minimum of 1 round during each 1:00 effort.
The thruster load is intended to be light and allow for sets of 12 to be completed unbroken and quickly.

Thruster *Reduce load and/or reps to be able to complete each round unbroken at a fast pace.
Bar-facing burpees *Reduce reps to assist with allowing 1 full round to be completed during each interval.
Consider 2 and 2 for each movement.

Minimal Equipment Options
Dumbbells Available Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
12 Dumbbell thrusters/goblet thrusters
8 Dumbbell facing burpees
*Pick-up where you left off on the next interval.
Bodyweight Only Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
18 Squat jumps
8 Bar-facing burpees
*Pick-up where you left off on the next interval.


8 Rounds at a moderate effort
0:20 Shoulder press, (45lbs/35lbs) 45# bar
0:10 Rest
0:20 Back rack reverse lunges (45lbs/35lbs) 45# bar
0:10 Rest

Notes The goal is to accumulate a volume of strict pressing and unilateral lower body elements. The load is light and is intended to allow for most sets of 0:20 to be completed without needing to rest.
Shoulder Press *Reduce load or use a single light dumbbell
Back Rack Reverse Lunges *Reduce load or perform unloaded.

A good workout to start the week. I am starting to guess what the workout on Friday will be….I think it will include thrusters???

Have a good day everyone – see you tomorrow!!

Open Workout 21.2

March 19, 2021

I’m READY! Bring on the snatches and the damn burpee box jump-overs (step-ups).

Screen Shot 2021-03-18 at 8.50.35 PM

Last year in March, when we began doing CrossFit over Zoom, I got pretty good at the dumbbell snatches. I’m much stronger now than I was then so I’m pretty confident that the 20# dumbbells will be just fine!

General Warm Up
2 Rounds
20 Jumping jacks
10/10 Single leg lateral hop
20 Clap jacks
20 Mountain climbers


Burpee Box Jump Over Prep (~5:00)
1 Round
5 Push-ups
5 Jump squats
10 Step-up and over, low height
5 Box jump over, low height

1 Round
3 No push-up burpees
6 Step-ups, workout height
3 Box jump overs, workout height
3 Burpee box jump overs, workout height

Single Arm Dumbbell Snatch Progression (A) (~5:00)
With a light dumbbell: (10#)
5/5 Deadlift
5/5 Deadlift + shrug (straight arm)
5/5 Muscle snatch
5/5 Overhead drops
10 Dumbbell snatch, alternating arms

Build-up (~5:00)
2 Rounds
4 Dumbbell snatches, alternating (20#)
2 Burpee box jump overs

Notes The final round should be at or slightly above the intended workout weight for the day.

Bring on the workout….

I completed it!!