Archive for the ‘CrossFit’ Category

Friday already – CrossFit

December 4, 2020

Can’t believe it’s Friday already…how does that happen so fast? where does the week go?

Who will be up this morning? Surely not Grace. Nope – no Grace. maybe next week??
Bob, Dave, Rhonda, Jeff, Emily and me


General Warm Up
2 rounds
250m row (bike 1:00)
10 squats with feet together, pause 0:01 in the bottom
10/10 lying dynamic hamstring stretch
5 rollover v-sits (I can actually get my legs off the ground and actually have a little bit of a roll – I’ll get there one of these days!)

Then,
1:00/1:00 single leg glute bridge hold
0:30/0:30 side plank with thoracic rotation
0:30 elbow to hands plank (this was extremely challenging – was able to do a couple of times if I started with my right arm.)

Skill and Build Up
Deadlift Progression
*with empty barbell (10lb dumbbell set)
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up and Workout Prep
5 deadlifts, lightweight (10lb set)
5 deadlifts, light to moderate (15lb set)
5 broad jumps + 5 box jumps, low height (did broad jumps and then jumped from floor to next room which is a step up of only 7″ but I could actually jump to there. Now to see what else I can put there to add a couple of inches? I’ll eventually be able to jump onto the 16″ box but for some reason I think I can do it but then I get ready to and it terrifies me – I’m sure I’ll miss and hit my shins on the box or fall on my face. I’ll get there someday.)
5 deadlifts, moderate weight (15lb set)
5 box jumps , medium heights (16″ box step-ups)
3 box jumps, workout height (16″ box step-ups)
3 deadlifts, moderately heavy weifght (15lb set)
3 deadlifts, workout weight (20lb set)
5 medicine ball front squats + 5 medicine ball push press throws + 5 wall ball shots (10lb db thrusters)

“Kelly Brown”
for time (25:00 cap)
I completed my workout in 22:00

5 rounds
440m row (2:00 bike)
10 box jumps (16″ box step-ups)
10 deadlifts (15 deadlifts each round with 20lb db set)
10 wall-ball shots (10lb db thrusters)

This workout is in remembrance of a friend to TrainFTW and the CrossFit community at large. Kelly was a CrossFit Kids seminar staff trainer who lost her battle with ovarian cancer after her diagnosis 5 years ago. She didn’t let that keep her from working at the gym or teaching trainers around the world how to use the CrossFit methodology to teach kids. We will remember you always Kelly.

1:00 pike compression

Good workout everyone! Again it is good to see everyone!
Have a great weekend!

See you next week!

Thursday Zoomin’ Through CrossFit

December 3, 2020

Another day of Zoom CrossFit.
Who will be working out with me this morning? Lacey, Nikki, Kari, Reanna, Evan, Bob, Dave, Dana.
So nice to see everyone.

General WarmUp
10:00 jump rope (bike)
*at 0:00, 2:00, 4:00-, 6:00 and 8:00 perform a 0:20 hollow hold and a 0:20 superman hold on floor

Bar Muscle Up Warm Up
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 Cuban press
10 band pull aparts

2 sets
5 scap retractions (scap retraction push-ups)
5 kip swings
3 strict pull-ups

Workout (10:00)
10:00 EMOM
3-5 bar muscle-ups
or 3 strict chest to bar pull-ups

Minimal Equipment
50 Russian push-ups (and no it is NOT when a Russian shows up to do your push-ups)
(I did regular push-ups with knees on ground – I totally could not figure out the Russian thing!)

Transition and Build-Up
2 rounds
10 double unders
6 renegade rows (10 lb dbs, 15lb dbs)

Workout (10:00)
for time (10:02)
100 renegade rows (15lb for the first 60, then 10lb for last 40)
*at 0:00, 2:00, 4:00, 6:00, 8:00, etc do 50 double under (0:45 sec practice)

Cool Down
1:00/1:00 Samson stretch

Wow – killer workout! My arms and shoulders are sore! I’m not really sure how many of the push-ups I did, I lost count but I did them until time was up. The renegade rows I did 100 and finished just over the 10:00

Good workout – hope everyone has a great day!

Wednesday CrossFit

December 2, 2020

Ok, I have to start with the fact that CrossFit Timoro is great! They selected me as the December Athlete Spotlight! Check it out… To read more about Teresa’s journey at CFT click the link below: www.tinyurl.com/thecken
It was fun to share my journey into and through CrossFit.

Now, who will be working out today? Will Grace get up? Ok, no Grace today. Must have stayed up too late talking to someone on the phone???
Lacey, Nikki, Sonja, Dana, Kari, Evan, Reanna, Rhonda, Jeff, Emily
Big group today! Nice to see everyone since we aren’t at the gym right now.

General Warm Up
2 rounds
0:30 inchworm + push-up
10 cossack squats
30ft/30ft banded monster walk variation
25 band pull aparts
0:30 squat with hand reaches

Skill and Build Up
Power Clean and Front Squat Prep
Power Clean Progression (clean deadlift focus)
*with barbell (I used 10 lb dumbbells)
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean
*add 3 front squats after the hang powers cleans and power cleans

Build Up
3 rounds (1st round – 10lb dbs, 2nd & 3rd rounds – 15lb dbs)
1 power clean
1 front squat
1 burpee

Workout (25:00)
AMRAP 25:00 – 15lb dumbbell set
3 power cleans (did 10 rounds)
3 front squats (did 10 rounds)
10 burpees (did 9 rounds of 8)(someday these will actually look better- but trying to pick up your body off the floor that many times in a row is not exactly easy!)
1:30 rest after each round
*add 1 power clean and 1 front squat to each new round

Minimal Equipment Options
Dumbbells
25:00 AMRAP
5 dumbbell power cleans
5 dumbbell front squats
10 burpees
*1:30 rest after each round

Cool Down
1:00/1:00 pigeon stretch

Nice to see everyone! Have a great day!

Tuesday CrossFit – Is it Really December Already?

December 1, 2020

Wow, how is it already December? I’m thankful that it is as I don’t know how much more of 2020 I can handle. This has been such a crazy year. Nothing seemed to go right….well, I am still CrossFitting so I guess that’s the positive for 2020!

Who will be working out today? Grace got up today and joined me!
We also had Bob, Dave, Nikki, Lacey, Reanna and Evan

General Warm Up
2 rounds
1:00 jumping jacks
0:30 plank hold knees to elbows
10 stiff legged deadlifts with an empty barbell, 0:03 lowering phase, and 0:02 pause with the bar at mid-shin (10 lb db set)
10 PVC, light dumbbell, or plate robots (PVC)
0:45 bootstrappers

Skill and Build Up
Hang Snatch Prep
2 rounds
*first round with PVC, second round with empty barbell
3 hang snatch high pull
3 hang muscle snatch
3 hang power snatch
3 overhead squat
3 snatch balance
3 hang snatch

Build-Up
2 sets (10lb db)
2 hang power snatches + 2 hang squat snatches + 2 overhead squats

Workout
Every 2:00 for 14:00 (7 sets)
Hang power snatch + hang snatch + overhead squat
Attempt to build-up across the course of the 7 sets. The first 2 sets should be relatively light and load should become difficult by 4th set. Use this complex to focus on the mechanics of the movement as well as lifting heavy loads.

Minimal Equipment
Dumbbells
(10 lb db 3 each round)
Every 2:00 for 14:00 (7 sets)
3-5 single arm dumbbell hang power snatches + 3-5 single-arm dumbbell hang squat snatches + 3-5 single-arm dumbbell overhead squats.

perform the entire complex on one side and then perform the complex with the other side

Transition and Build Up
Dumbbell Reverse Lunge Build Up
2 sets (15lb db set)
3/3/ dumbbell reverse lunges

Accessory Work
3 rounds NOT for time
10/10 dumbbell reverse lunges (15 lb set)
20-30 L-hang flutter kickers (30 from the floor)

for the dumbbell reverse lunges perform all 10 reps on one side, then rest approx. 0:30 before performing all 10 reps on other side
Use challenging loads on this movement.
The L-hang flutter kick should not take more than 3 sets with smaller rest breaks to accumulate the 20-30 reps. Use flutter kicks from the floor as needed

Another workout complete. Have a good day everyone.

Another Week of Zoom CrossFit

November 30, 2020

I am thankful for being able to CrossFit via Zoom. Who will be working out today?
Bob, Dave, Nikki, Sonja, Rhonda, Jeff, Emily, Dana

General Warm Up
3:00 row, bike, run, or jump rope at easy pace

Shoulder Prep Warm-up
10 arm circles front
*start small and build to full range of motion
10 arm circles back
10 side to side arm swings
10/10 criss cross arm swings
10 up and back arm swings
5/5/5 PVC pass throughts
*5 wide, 5 medium, 5 narrow
10 reverse grip pass through
20 band pull aparts
15 scapulas retractions on bar
15 ring rows
15 box or bench dips

Skill and Build Up
0:20 box dip hold at top
0:20 box dip hold at bottom
5 bent over dumbbell rows

Workout
minimal equipment
40-30-20-10
bent over dumbbell rows (15lb set – 40, 30, 20, 10)
hand-release push-ups (I did regular push-ups on knees – 25, 18, 15, 10)

Accessory Work
20 pike progression (lean forward – which I can’t do — then lift both feet off ground)
20 hollow rocks (I actually could rock a little bit today!!)

Have a great day everyone!

CrossFit Saturday

November 28, 2020

I decided since I was home, I might as well do CrossFit on Zoom. I thought the girls would get up but they didn’t so I logged on myself. Well, I was the only one there today! Matt was awesome to do the class only for me.

General Warm Up
2 rounds
30ft/30ft banded monster walk, lateral only (10 steps left, 10 steps right)
0:30 glute bridge
0:30 air squat, controlled and consistent movement
0:30 squat with hand reaches

Skill and Build Up
Dumbbells (15lbs)
5 tempo front squats 0:04 lowering, 0:04 pause at bottom then up fast
5 front squats

Workout
Every 3:00 for 15:00 (5 sets)
0:40 dumbbell front squats
(tried 15lb db but could only do 0:30 then switched to the 10lb set)

Accessory Work
4 rounds NOT for time
12 front squats with counterbalance (15lb first round and then 10lb for remaining rounds)
6/6 dumbbell single leg deadlift (15 lb)
10 pike compressions + 10 tuck crunches (first 3 rounds did single foot lifts each foot 5 times; then last round did both feet)

It was a tough workout. But felt good to do. So very thankful for Coach Matt who still did class even though I was the only one there!



CrossFit Zoom – Friday

November 27, 2020

Instead of Black Friday shopping this year, I was home since all the kids are home. The workout today wasn’t until 10:00 a.m. By then, it felt too hot in the house, there was a dog and cat running around, people getting up…so, I decided it was 42 out so I could just go on the deck and do the workout. Took my computer and off I went. Victoria did join me shortly after 10:00.

General Warm Up
2 rounds
1:00 single unders or jumping jacks (single unders)
10-15 PVC pass throughs
10 barbell good mornings, 0:04 lowering phase

Skill and Build Up
Power Snatch Warm-Up and Build-Up
2 rounds
* first round with the PVC, second round with an empty barbell
4 snatch pulls
4 snatch high pulls
4 muscle snatches
4 hang power snatches
4 power snatches

Build Up
2 sets
2 position power snatch

Strength/Power
Workout part 1
8:00 EMOM
2 position power snatch (we used dumbbells and did single arm dumbbell snatches – 5 each arm)

Workout part 2
Build Up
10 push press, empty barbell or light dumbbells (15 lb)
10 scap retraction push ups
5 push press (15 lb set)
3-5 push press

Workout
for time 9:27
15-12-9
Strict pull-ups (did dumbbell rows – 15lb set – had to double the number 30-24-18)
Push press (15 lb set)
*perform 35 ambit sit=ups before each round (sat on bench and put legs out and pulled knees up to chest – this was very challenging – could only do 20 each time)

Tough workout today but it felt good doing it outside! We will see where we do the workout tomorrow? and if anyone joins me or not???

Thanksgiving CrossFit

November 26, 2020

No group CrossFit today but we did our annual Thanksgiving Turkey Trot.

We have been going to Lansing to run the Turkey Trot but this year it was virtual. So, the Hillsdale 5K was what we did.

Victoria isn’t running much right now due to injury so she rode the exercise bike until we all returned. Noah, Olivia, Grace and Oliver and I did the 5K.
From our house to the cemetery, the big loop in the cemetery and back home.

5K PR for me – 48:08. Last year I did like 52:04!

Good workout for the day.
Now for the Turkey and all the food then to just relax and have some fun.

Wednesday CrossFit Zoom

November 25, 2020

Zooming again….who will be working out today?
Dave, Evan, Reanna, Lacey, Rhonda, Jeff, Emily

General Warm Up
2 rounds
1:30 row or bike (bike)
10 cossack squats
5 inchworms + up dog to down dog

Skill and Build Up
Wall Ball Progression (15lb db set)
7 wall ball front squat
7 wall ball push press
7 wall ball

Burpee Prep
5 push-ups
5 No push-up burpess
5 burpees

Workout (30:00)
30:00 EMOM for reps
Minute 1: 15cal/12cal row (0:50 bike)
Minute 2: 15 wall ball shots (dumbbell thrusters 10 lb set – did 15 all except round 25 – 10 and then round 27 only did 12 — all others and final round #28 did 15)
Minute 3: 15 burpees (I could only do between 5-8 each 0:50)

This was EXTREMELY Challenging for me. Felt like I really couldn’t breathe the entire time. Oh well, I’ll breathe soon.

Have a great day everyone and hope everyone stays well and has a very Happy Thanksgiving with their families.

Zoomin on Tuesday

November 24, 2020

CrossFit via Zoom again. So, who will be working out today?
Great group again today – let’s see if I can remember all of them
Nikki, Lacey, Rhonda, Jeff, Emily, Dave, Evan, Reanna

General Warm-Up
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)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

Skill and Build Up
Supinate Grip Bent Over Row Prep
0:30 banded good morning hold
20 banded bent over rows
5 supinated grip bent-over rows, empty bar (10lb db set)

3 sets
3-5 supinated grip bent-over rows (10lb set, 20lb, 20lb)

Increase load each set

Strength & Power
Supinated grip Bent Over Row
Workout (10:00)
Every 2:00 for 10:00 (5 sets) (20lb set)
5 supinated grip bent over rows
*Minimal Equipment
0:30 max rep dumbbell bent-over dumbbell rows (14, 14, 16, 17, 18)

Transition and Workout Prep
0:50 single unders
0:10 double unders
10 scap retractions (or scap retraction from plank)
0:50 single unders
0:10 double unders
6 bent over dumbbell rows (20lb set)

Workout for time (10:00)
For time – 9:17
25 pull-ups (bent over dumbbell rows 20lb dbs)
50 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
75 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
100 double unders (150 singles)

Accessory Work and Cool Down
100 bicep curls (8lb set dumbbells)

Have a great day everyone!

CrossFit via Zoom

November 23, 2020

Well, we are back at Zoom for our daily workouts. Safer right now for people to exercise at home. Yes, I’ll miss being at the gym, but ever so thankful for Matt and Alicia and their dedication to helping everyone with their daily exercise!

Who will be working out today?
Quite a group today – let’s see if I remember who all was there… Lacey, Nikki, Dana, Sonja, Rhonda, Jeff and Emily. Good size group for 5:30 Zoom 🙂

General Warm Up
2 rounds
1:30 row or bike (bike)
10 box step-ups (16″ box)
10 stiff legged deadlifts, 0:03 lowering phase (15 lb dis)
0:30/0:30 pigeon stretch

Skill and Build Up
Power Clean Progression
*with a barbell (used 10 lb dumbbell set)
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
2 rounds (10lb set and then 15lb set)
3 power cleans
3 box jump overs
0:20 row/bike hard effort

Workout (25:00)
5 Rounds for time (21:20)
10 power cleans (15 lb dumbbell set)
10 box jump overs (16″ box)
15cal/12cal row or bike (12 cal bike)
2:00 rest after each round

Cool Down
1:00/1:00 sprinter hamstring to samson stretch

Good workout. Bummer to be back on Zoom but if it keeps everyone healthy then it’s good. So appreciate the fact that Zoom helps keep us going 🙂

Have a great day everyone!

Thursday CrossFit

November 19, 2020

Will I ever be creative and come up with a fun title? Probably not, but oh well. This has become a journal of my CrossFit route.

General Warm Up
“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 45° 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 and Build Up
10 walking lunges
6 goblet walking lunges, light
6 single kettlebell front rack walking lunges, light
25ft/25ft single arm farmers walk
6 single kettlebell front rack walking lunges, medium
25ft/25ft single arm farmers walk

Workout 12:00
For time
5 rounds
30ft/30ft single kettlebell front rack walking lunge (15lb db)
50m/50m single arm farmers walk, with kettlebell (25lb db)

Active Recovery and Core (15:00)
3 rounds for quality
300 single unders (250, 220, 200)
0:30 banded plank march
0:30 banded good mornings
0:30/0:30 banded side bend