Archive for the ‘CrossFit’ Category

Finish the Week – CrossFit

January 22, 2021

Can’t believe it’s Friday already – the weeks seem to fly by…
Ok this is going to be a terrible workout – there were only 8 of us there today.

General Warm up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
5 burpee broad jumps
10 kettlebell switch swings, light
0:30/0:30 kettlebell calf stretch

Skill and Build Up
Pistol Progression
10 close stance squat, pause slightly in bottom
3/3 stagger stance squat
3/3 leg crossed behind
6 pistols, alternating (place heel on plate or squat to a box if needed)

Clean and Jerk Warm-Up
5 front squats
5 push press
3 hang power cleans
3 hang squat cleans
3 push jerks
3 power clean + push jerk
3 squat clean + split jerk
*with empty barbell

Build Up
2 Rounds
3 box jumps or step-ups (20″ box step-ups)
3 clean and jerks (35# = 45# = 55#)
6 pistol, alternating (20″ box step-ups with 14# med ball)

“20.4” (20:00)
for time

30 box jumps (24″/20″) (I did 25 box step ups with 20″ box)
15 clean and jerks (95/65) (35# bar)
30 box jumps (I did 25 box step ups with 20″ box)
15 clean and jerks (35# + 5lb + 5lb = 45#)
30 box jumps (I did 25 box step ups with 20″ box)
10 clean and jerks (35# + 5lb + 5lb = 45#)
30 single-leg squats (I did 15 box step ups 20″ box with a 14# med ball – then 10 without the weight)
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
*compare to 11/1/19

As you can see above, I could only make it through just over half of the workout in 20:00.
Those 20″ step ups were very tough for me. It’s really hard to step-up that high.

Ok, I tried to tell Matt it was too high – he was like “what, you’ve never told me anything like that before. someone give T a covid test – she must have a fever!”

Ok – he was right….I could do them I just thought I couldn’t and I thought I would die…and they only took FOREVER to do…. no way I could do 30 each time)

Now to go home, shower, eat some breakfast and do stuff around the house today. No school today! Mid-term break. Nice to have the day off – now let’s hope I’m productive and get things done I want to.

Have a good day and a good weekend! see you on Monday!


Thursday CrossFitting

January 21, 2021

General Warm Up
1:00/1:00 pigeon stretch
1:00/1:00 sprinter hamstring to Samson stretch
10/10 lying dynamic hamstring stretch
20 lying leg crossovers
10 rollover v-sits

Row warm-up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening, pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15
0:30 row at hard pace

Workout (32:00)
For time

4 rounds
0:00-2:00 row 500m/400m (I actually could row the 400m in less than 2:00)
2:00-4:00 rest
4:00-6:00 run 400m (bike)
6:00-8:00 rest

Cool Down
1:00/1:00 heel toe hamstring stretch
1:30/1:30 lower leg barbell smash or kettlebell calf smash

Half-way Through Week – Wednesday CrossFit

January 20, 2021

General Warm-Up
2 rounds
1:00 single unders
0:30/0:30 spiderman stretch
0:30 prone lat stretch
15 overhead squats (PVC)
15 sit-ups (I could only do like 6 of these – for some reason I just couldn’t do sit-ups today.)
15/15 single leg glute bridge
15 band pull aparts
15 band shoulder press

Skill and Build Up
Kipping Pull-up Progression
5 beat swings + dead stop
2 beat swings + 1 kip
2 beat swings + 1 kipping pull up
2 beat swings + 1 kipping pull-up + 2 beat swings
Link 3 kipping pull-ups

Wall ball Progression
5 wall ball front squat
5 wall ball push press
5 wall ball

Workout (20:00)
For time
10 rounds
12 unbroken wall ball shots (20lb/14lbs, 10ft/9ft) (did all of these each round 14#, 9ft)
0:30 rest
8 unbroken pull-ups (band assisted (2 black bands) and able to do 8 each time)
0:30 rest

Core Accessory Work
4 rounds NOT for time
0:10 hanging yes no (knee tuck)
10 toes to kettlebell

What a workout for Wednesday. I do like wall balls for some reason. I just need to work at being able to get down a little bit further each time.


CrossFit on a Tuesday

January 19, 2021

Second day of the workout week. What workout will we do today?

General Warm Up
1:30 jumping jacks
50ft/50ft banded lateral walk
50ft long lunge
1:00 squat with hand reaches

Skill and Build Up
Back Squat
*with empty barbell
10 air squats
5 back squats with 3 second pause
5 back squats

Workout (30:00)
Back Squat Weightlifting
Every 1:30 for 30:00 (20 sets)
2 back squats
Set 1: 35 lb bar + 25 lbs + 25 lbs = 85 lbs
Set 2: 35 lb bar + 30 lbs + 30 lbs = 95 lbs
Set 3: 35 lb bar + 32.5 lbs + 32.5 lbs = 100 lbs
Set 4: 35 lb bar + 35 lbs + 35 lbs = 105 lbs
Set 5: 35 lb bar + 37.5 lbs + 37.5 lbs = 110 lbs
Set 6: 35 lb bar + 40 lbs + 40 lbs = 115 lbs
Set 7: 35 lb bar + 42.5 lbs + 42.5 lbs = 120 lbs
Set 8: 35 lb bar + 45 lbs + 45 lbs = 125 lbs
Set 9: 35 lb bar + 47.5 lbs + 47.5 lbs = 130 lbs
Set 10: 35 lb bar + 50 lbs + 50 lbs = 135 lbs
Set 11: 35 lb bar + 52.5 lbs + 52.5 lbs = 140 lbs
Set 12: 35 lb bar + 55 lbs + 55 lbs = 145 lbs
Set 13: 35 lb bar + 57.5 lbs + 57.5 lbs = 150 lbs
Set 14: 35 lb bar + 60 lbs + 60 lbs = 155 lbs
Set 15: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 16: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 17: 35 lb bar + 67.5 lbs + 67.5 lbs = 170 lbs
Set 18: 35 lb bar + 65 lbs + 65 lbs = 165 lbs
Set 19: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs
Set 20: 35 lb bar + 62.5 lbs + 62.5 lbs = 160 lbs

women start at 135lbs – add 5lbs every set
*compare to 12/6/18 and 1/21/19


11/5/20 Every 3:00 for 9 sets
Set 1: 5 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 2: 3 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 3: 2 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 4: 5 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 5: 3 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 8: 3 back squats (35lb barbell +40 + 40 = 115lbs)
Set 9: 2 back squats (35lb barbell +42.5 + 42.5 = 120lbs)

*10/1 did back squats – 55 lb, 65 lbs, 75 lbs, 65 lbs, 75 lbs, 85 lbs

So I guess today was a BIG PR day for me!! Yeah me!
120 lbs on 11/5/20 – now my PR is 170#!!

Guess I’ll go home, shower, and off to school I go 🙂
Those little kids better be careful — I could always back squat them 🙂

Monday CrossFit

January 18, 2021

Another week at the gym. Who will I see this morning?

General Warm Up
2 rounds
10 PVC pass throughs
10 PVC overhead squats
5/5 windmills
0:30/0:30 side plank with reach through

Skill and Build Up
Power Snatch + Push Jerk Progression (45# bar)
3 snatch lands
3 jerk lands
3 elbows high to power snatch
3 tall jerk
3 high hang power snatch
3 pause push jerk
3 power snatch
3 push jerk
*perform all with empty bar or PVC

Build Up
3 Rounds (since I was using a 45# bar decided to leave it at that to see if I could get close to doing the correct amount of reps each time)
2 position power snatch
3 push jerks
3 bar-facing burpees

Workout (15:00)
for time
3 rounds 45# bar
9 power snatch (135lbs/95lb) (9, 9, 9)
15 push jerks (135lbs/95lb) (15, 15, 12)
21 bar-facing burpees (15, 12, 12)
*compare to 1/22/19

Cool Down
3:00 bike, row, walk, or jump rope (row)
30 PVC pass throughs

This was tough but I decided to try using a 45# bar since that is what I have at home.

Good workout to begin the week.
Off to shower and head to work. Hope everyone has a good day! See you tomorrow!

Friday Workout – Finish Strong

January 15, 2021

Ok, what type of workout will we have today? Wednesday is extremely tough. Yesterday I feel like I must have done something wrong because I felt the least amount of soreness that I have felt in a long time.

Success is not final.
Failure is not fatal.

General Warm-Up
“Modified Hinshaw Running warm-up”
10 yds over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Squat Prep
5 squat therapy reps
5 squats with feet together
5 wide stance squats
5 squat therapy reps
5 air squats

Workout (20:00 cap)
5 rounds for time
50 air squats (50, 40, 35, 30, 30)
400m run (row – 500m, 400m, 400m, 400m, 300m)
This was so very intense. Doesn’t sound like it would be too bad but come on really, they think I can do 250 air squats and row 2000m in 20:00??? I think they forget that I am fifty and fat! I couldn’t even do this in 20:00 – I took like 20:37 to do what I did!)

Accessory Work
4 rounds not for time
8/8 Bulgarian split squat (I did 6 each time – un weighted – these were very difficult today. Guess I haven’t done them in a long time so my legs and balance were having a hard time working together!)
15/15 dumbbell side bends (15lb db)

Good week – seemed to go by quickly. I don’t know where all the time goes.

Have a good weekend! See everyone on Monday!


Thursday Deadlifting

January 14, 2021

Quite a few people at the gym once again. It’s always nice to see everyone.

General Warm up
2 rounds
1:00 jumping jacks
10/10 lying dynamic hamstring stretch
0:30 hollow hold
30ft/30ft banded monster walk
0:30/0:30 pigeon stretch

Skill and Build Up
Deadlift Progression
*with empty bar
7 from top, to the knees and stand
7 from top, to knees, to shins, to knees and stand
7 deadlifts

Build Up
Every 2:00 for 4 sets
3-5 deadlifts increasing in load
final warm-up set should be slightly below first anticipated work set weight

Workout
Every 3:00 for 21:00 (7 sets)
3 deadlifts

Round 1 = 35lbs + 25lbs + 15lbs + 25lbs+ 15lbs = total 105
Round 2 =35lbs + 45lbs + 45lbs = total 125
Round 3 =35lbs + 45lbs + 10lbs + 45lbs + 10lbs = total 145 lbs
Round 4 =35lbs + 45lbs + 15lbs + 45lbs + 15lbs = total 155 lbs
Round 5 =35lbs + 45lbs + 25lbs + 5lbs + 45lbs + 25lbs + 5lbs = total 185 lbs
Round 6 =35lbs + 45lbs + 25lbs + 10lbs + 2.5lbs + 45lbs + 25lbs + 10lbs + 2.5lbs = total 200 lbs
Round 7 =35lbs + 45lbs + 25lbs + 15lbs + 45lbs + 25lbs + 15lbs = total 205 lbs

compare to 10/13/20 deadlifts
Round 1 = total 125
Round 2 = total 145 lbs
Round 3 = total 150 lbs
Round 4 = total 150 lbs
Round 5 = total 165 lbs

Accessory Work
2 rounds NOT for time
50 banded pull throughs
25 hollow rocks

Great workout today! PR for the deadlifts!
Have a good day everyone!

Filthy 50 Workout

January 13, 2021

What in the world is this?? Wonder how many people will show up for this type of workout??
Actually, there were a lot of people – I think like 16. Guess they didn’t look at the workout before they came 🙂
I’m sorry but whoever thought of this warm-up is crazy! This is a WORKOUT!

General Warm Up
30 Single unders
15 russian swings (10lb db)
30 single unders
15 lunges
30 single unders
15 beat swings
30 single unders
15 push press (empty bar)
30 single unders
15 bar good mornings (PVC)
30 single unders
15 air squats
30 single unders
15 push-ups
30 single unders
15 double unders

By the time I was done with the warm-up, I felt like I had done a workout! I was totally out of breath and sweating like a pig! My shirt was already soaked! Guess I should have worn my sweat activated t-shirt today – I should read the workouts and figure out the best day to wear that!

Filthy 50
For time 30:00 cap

25:42
50 box jump (30 step-ups – I tried to do a jump but for some reason I just couldn’t get myself to do it. I was scared of it again. I don’t know…someday…)
50 jumping pull-ups (25 – these are very hard – I stood on 2 plates and I still can’t pull myself over the bar but it’s getting closer)
50 kettlebell swings (25 lb db – 30 swings – I felt this was good because i don’t think I have done that many at that weight before.)
50 walking lunges (30 – these seemed to take forever, I worked really hard to make my knee touch the floor each time but after a few I felt like it took forever to get my knee up and my other one down! Guess that happens when you’re fat and over fifty! Oh well….someday…)
50 knees to elbows (20 as these were crazy hard – my hands kept slipping off the bar)
50 push press (25 but they actually didn’t feel too bad – I just didn’t know if I could push the bar up anymore)
50 barbell good mornings (30 with 35# barbell)
50 wall ball shots (30 with 14lb ball)
50 burpees (25 – I felt like each one took at least 5 minutes!)
50 double unders (85 single unders)
*compare to 4/25/18, 5/3/17 and 6/29/16
My time was 25:42. So under 30 but definitely had scales built in 🙂 If I had done 50 of each, I would have only been on the lunges by the time 30:00 was up! I think I’m too fat, and too old to do this many of each of these! I’m sure the younger people did much better!

So that workout I think about killed me. Hope I manage to be able to move today while I’m at work!
Have a good day everyone! See you tomorrow!

Tuesday CrossFitting

January 12, 2021

General Warm Up
Plate Warm-up Sequence
2 rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single leg forward hops
0:10 rest
0;20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
10 good mornings
10 plate overhead reverse lunges
0:20/0:20 side plank reach through

Skill and Build Up
Power Snatch Warm-up
2 rounds
*first round with PVC, 2nd with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power (15:00)
Power Snatch – weightlifting
establish a 1 rep max power snatch
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 5 = 70 lbs
35lb bar + 10 + 5 + 5 = 75 lbs (couldn’t do this – it was too heavy)
35lb bar + 10+ 5 + 2.5 = 70 lbs


*compare to 11/18/20
35lb bar + 2.5 = 40 lbs
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 2.5 = 60 lbs
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 5 + 2.5 = 70 lbs

Accessory Work
Upper Body Pushing Accessory Work and Muscular Endurance Training

3 rounds NOT for time
10-12 strict ring dips, unbroken (6 each time – put the rings lower, made sure my elbows were in tight, put feet out a little in front of me in sitting position, then tried to straighten my elbows – this was very tough)
0:30 rest
10-12 sphinx push-ups (I tried these – couldn’t do them so did 6 regular push-ups each time – I was very exhausted at this point.)
0:30 rest

Good workout. I’m sure I’ll be sore. But time to shower and head to work.



Start of A New Week

January 11, 2021

Good morning – welcome to Monday! Headed back to the gym to workout. Wonder how many will be there today? There were probably 16 people this morning. Always good to see everyone.

General Warm Up
2 rounds
1:30 jump rope or jumping jacks
10 PVC pass-throughs
10 ATY with plates (5lb plates)
10 Squat with feet together

Workout Prep
10 Hanging scap retractions with pause
3 top half strict pull-ups
3 bottom half strict pull-ups
3 strict pull-ups (band assisted)

Strength/Power (13:00)
strict pull-ups
*compare to 11/2/20 (1 set of max rep unbroken strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar – 10 max rep.)

Today I used 2 black bands and really used my arms and tried not to use my legs at all – I was able to do 8.

3 sets at 50% max reps from part 1
1:30-2:00 rest between sets
(11/2  – band assisted – 2 black bands – 5 each set)
Today I used 2 black bands and did 4 each set

Workout 3 (15:00)
EMOM
Min 1 – 20cal/16cal row (I could only get between 8-11 calories each time.)
Min 2 – plank hold
Min 3 – rest

This was tougher than it sounds. However, I felt good that each time I actually held the plank the entire minute. A few times I felt like just falling over and saying forget it but then Rhonda would say “Come on T – almost there.” Then I was able to finish.
That’s one of the best things about CrossFit – all the encouragement you get from others.

Home, shower and off to work.

Have a good day everyone – see you tomorrow at the gym!

End of Week CrossFitting

January 8, 2021

Hard to believe Friday is already here.

General Warm Up
“Lower Leg Prep Routine”
10 dynamic calf and hamstring stretch with feet together
1:00/1:00 single leg kneeling ankle stretch (this really hurt my ankles – guess I need to work with them more)
1:00 sit on heels with feet flat
1:00 sit on heels with toes curled
1:00 sit on heels with feet flat (leaning back)
1:00 sit on heels with toes curled (leaning back)

3:00 bike or row at an easy pace (row)

Skill and Build Up
Wall Ball Progression (14# ball)
*with medicine ball
5 wall ball front squat
5 wall ball push press
5 wall ball shots

Box Jump Prep
5 broad jumps, pause in landing position after each rep
5 tuck jumps, pause in landing position after each rep
5 box jumps (workout height) pause in landing position after each rep

Prescribed height is 16″ – so we were told to use a small jerk box or 4 – 45lb plates stacked.
I decided to go with the plates as I knew I could not jump on a box. I stacked up 3 plates and then decided that looked too high. So, I kicked one off. I was able to jump on 2. However, Matt said it looked too easy so I slid the 3rd one back on and was able to do it. It was hard but I got it.

Workout (12:00)
for time (12:40)

30-25-20-15-10
Wall ball shots (20lbs/14lbs to a 10’/9′ target) (14#, 9′ most of them)
Box jump (20″/16″)
(3 plates – each round I tried to do at least 5 box jumps and the rest step-ups. When I was on my 15 reps, Matt told me to slide over and jump on the stack of 4 plates. I was a bit frightened by that but he was like, yes, you can do it. So, I slid over and I actually could jump on it!! I did it a couple of times and then I moved over to the 16″ box that was there and I ACTUALLY was able to jump on it!! Somehow I was able to get over my fear of that box! Now to try this at home with my box…)

bike, row, jump rope, run easy until clock hits 17:00 (row)

Recovery and Accessory Work
keep clock running from workout
3 rounds
6/6/ bulgarian split squat (0:04 lowering phase followed by 0:03 lifting phase) (10lb db set)
25-30 toe touch crunches (I really cannot do these. I tried to do 10-15 each time but my body is never going to be able to do this.)

Good way to finish the week. Have a good day and a great weekend.

See everyone on Monday!



Thursday CrossFitting

January 7, 2021

The week is flying by! Wonder how many will show up this morning? Guess people felt like yesterday was pretty rough – I think there were only 8 people there this morning.

General Warm Up
Plate Warm-Up Sequence
2 rounds

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
*rest 5-10 between movements

2 rounds
10 good mornings
10 plate overhead reverse lunges
0:20/0:20 side plank to reach through

Skill and Build up
Power Snatch Warm Up
2 rounds
*1st round with PVC, 2nd round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power
Power snatch – weightlifting
Every 1:30 for 15:00 (10 sets)
2 power snatches

Start with light load and build-up for at least the first 5-7 sets. Primary goal is to refine technique and accumulate volume at challenging loads while working in a controlled timeframe.

35lb bar + 5 = 45 lbs
35lb bar + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 2.5 = 60 lbs
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 5 + 2.5 = 70 lbs
35lb bar + 10 + 5 = 65 lbs

Workout, Part 2
Every 3:00 for 15:00 (5 rounds)
5 snatch grip deadlifts
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 10 = 75 lbs
35lb bar + 10+ 10 + 5 = 85 lbs
35lb bar + 10+ 10 + 5 + 2.5 = 90 lbs
35lb bar + 10+ 10 + 5 +5 = 95 lbs
35lb bar + 10+ 10 + 5 +5 +2.5 = 100 lbs

12/12 Paloff press
* compare to 11/18

on 11/18 my PR for power snatches was 70lbs and the PR for snatch grip deadlifts was 90lbs.
Guess we’ll see what I can do for this workout??
Power snatches 70lb and snatch grip Deadlifts 100 lbs!

Great workout – see everyone tomorrow!