Can’t believe it’s Thursday already. The weeks seem to fly right by!

General Warm up
2 rounds
5 inchworms + up dog to down dog
15 good mornings, empty barbell
15 snatch grip elbows out row, empty barbell

Skill and Build up
Hang Power Clean Progression
with an empty barbell
5 dip and drive
5 dip and drive to elbows high
5 muscle cleans
5 lands
5-7 hang power cleans

Build Up
3 sets (2 sets @ 55 lbs; 1 set @ 60 lbs)
3 hang power cleans

Strength & Power
Hang power clean
10:00 EMOM (55 lbs)
3 hang power cleans

Accessory Work
3 Rounds
1:00 front rack kneeling squats (plus band resistance) (15 lb dumbbells on shoulders)
0:30 rest
1:00 plate step up plank position (45lb plate to step up and over)
0:30 rest
0:30 weighted hollow rock (10lb plate)
0:30 rest

I guess a lot of people read the WOD before they decide to come to class. There were only like 7 people at the gym this morning. Where was everyone? Scared of a workout?? How does this fat, 50 yr old lady still show up and do it? Trust me – that is not easy any day!! But I did not, I survived! For some reason, I feel like if I can do it than anyone should be able to do it!

General Warm Up
2 Rounds
30 jumping jacks/30 clap jacks
30 mountain climbers/30 mountain climbers with feet to outside of hands
50 ft high knees
50 ft butt kickers
10/10 dynamic calf stretch
0:30 squat with hand reaches

Skill and Build Up
Wall Ball Progression
5 wall ball front squat
5 wall ball push press
5 wall ball shots

Workout Prep
Review rope climb and options

Workout (35:00)
“DVB”
for time 38:35

1 mile run with medicine ball (20 lbs) (bike 4000m with 14lb med ball)

Then, 8 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb – 15ft (lay to stand – after 4 I had to not lay all the way to ground to start)

800m run with medicine ball (bike 2500m with 14lb med ball)

Then, 4 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (lay to stand – sitting to stand)

400m run with medicine ball (bike 750m with 14lb med ball)

Then, 2 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (sitting to stand – VERY challenging)

General Warm Up
2 rounds
2:00 row or bike, increase pace on second round (bike)
10 scapulas retraction push-ups
10 up dog + down dog
0:45 butcher’s block stretch

Skill and Build Up
Shoulder Press Prep
0:30 barbell overhead hold
10 bradford presses
0:30 barbell overhead hold
5 shoulder presses

Build Up
3 sets (barbell only = 35lbs; 35 +2.5 = 40 lbs; 35 + 5 = 45 lbs)
4 shoulder presses

Strength & Power
Every 2:30 for 12:30 (5 sets)
5 shoulder presses
35 + 5 = 45 lbs
35 + 5 + 2.5 = 50 lbs
35 + 10 = 55 lbs
35 + 10 + 2.5 = 60 lbs (could only do 3)
35 + 10 = 55 lbs


Workout #2
4 rounds NOT for time
6-10 strict ring dips + 0:10 ring top support hold (8 box dips)
Max tuck L-sit on the bar (hanging) (hang between 2 boxes – 20-30 seconds)
12 tuck crunches (10)

General Warm Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to side
0:20 forward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple under attempts
Jump roping is still such a challenge for me. One of these days I’ll figure it out.

2 rounds
0:30 banded good mornings
0:30/0:30 spiderman stretch

Downdog sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

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

Build Up
5 sets (55 lbs, 65lbs)
4 deadlifts
*do 10 double unders after rounds 2 and 4

Workout (15:00)
5 rounds
10 deadlifts (275lbs/185lbs) (65lbs)
50 double unders (100 single unders)
2:00 rest between rounds

Accessory Work
3 rounds NOT for time
10/10 half kneeling Pallof press
10/10 banded bird dogs

General Warm-Up

3:00 jump rope, bike or row easy

“Chan Warm Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles, forward/backward
10 arm pretzels
10/10 shoulder rolls, forward/backward
0:30/0:30 paternal neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Power Snatch Progression
2 rounds
*first round with a PVC, second round with empty barbell
3 Lands
3 lands with bar overhead
3 behind the neck push jerk
3 high hang power snatch
3 hang power snatch
3 power snatch

5 push jerks
5 hang power cleans to push jerks
5 clean and jerks

Build Up
2 rounds
3 power snatches or clean and jerks
3 bar-facing burpees

Workout (15:00)
20.1
10 rounds for time (did 6 rounds)
8 ground-to-overheads (45 lbs – 8 the first 2 rounds and 6 the remaining rounds)
10 bar-facing burpees (8 each time)

3:00 bike

General Warm-Up
2 rounds
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges, body weight
0:30 wall sit
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep
5 tempo back squats (0:05 lowering 0:05 pause in bottom, 0:05 ascent)
5 back squats, no pause
*use an empty barbell (35lbs)

Build Up
4 sets
3-5 back squats
*increase load to anticipated starting weight

Circuit
Workout (27:00)
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

Ok that was a huge PR — guess it helps when others get the weights and say, I think you can start with this.
Guess so.

Short night after the election but I was up and at the gym before 5:30 a.m.

General Warm-Up
2 rounds
200m run, easy (bike)
2 lying pull to stands with rope (I can’t do this – leaned back and tried to pull myself up a little.)
5 inchworms + push-up
10 beat swings

Skill and Build Up
Ring Dip Prep
0:20 ring top support
0:20 ring bottom support
3 jumping ring dip + 0:03 negative phase
3-5 ring dips

Workout Prep (figure out scales for workout)

Workout (30:00)
For time (27:11)
800m run (row)
10 rope climbs (5 – lean back and try to pull self up)
45 ring dips (40 box dips)
800m run (row)
45 gymnastics kipping pull-ups (30 swings with feet starting on 2 plates – then as come back – pull-up and jump)
60 Hand-release push-ups (40 – inclined push-up using box)
800m run (row)

After I cleaned my equipment and put it away, I went and tried to do an actual lay on the floor and pull my self up using the rope. I tried once and couldn’t do it. Matt came over told me to put my knees up and feet flat on the floor. Then, I had to work really hard to move my hands up the rope and pull myself up to stand. It took a lot but I actually was able to do it.
I guess 1 is definitely enough so another day I can try 2 🙂

Have a good day everyone.

Off to the gym I go for another workout. What will we be doing today?

General Warm Up
3:00 row or bike, run or jump rope easy (bike)

Joint Prep Routine
10/10 turn head side to side
10/10 swing head in crescent shape side to side
10 shoulder rolls forward
10 shoulder rolls backward
10/10 swing one arm up, while other is down
10 swing arms across body at 45° with right arm
10 swing arms across body at 45° with left arm
10 full range of motion arm circles forward
10 full range of motion arm circles backward
10/10 side to side trunk twists
10/10 straight leg hip circles
10 right leg swings
10 left leg swings
10 right lateral leg swings
10 left lateral leg swings
10/10 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

Skill and Build Up
DT Warm-Up complex
2 rounds with empty barbell
10 front rack in and outs
5 deadlift
5 hang muscle clean
5 push presses
5 hang power cleans
5 push jerks

Build Up
3 Rounds 55lbs
4 deadlifts
3 hang power cleans
2 push jerks
*increase loads each round

Workout “DT” (12:00)
5 rounds for time 11:23 55lbs
12 deadlifts
9 hang power cleans
6 push jerks
*155/105 – compare to 2/18/20 and 8/14/17

Row, bike, run (5:00)

3 rounds
8/8 single leg cross body Romanian deadlifts (15lb db)
0:20/0:20 side plank with rotation

Tough workout but I actually did the prescribed workout and didn’t have to scale! I was able to do 55 lbs for the whole thing!!

Have a great day everyone!!

Back to the gym for another week of working out.

General Warm Up
2 rounds
1:30 jump rope or jumping jacks (bike)
10 PVC pass throughs
10 ATY with plates (2.5lb set plates)
10 squats with feet together

Workout Prep
10 hanging scapulas retractions with pause
3 top half strict pull-ups (band assisted)
3 bottom half strict pull-ups
3 strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar

Strength/Power (5:00)
1 set of max rep unbroken strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar – 10 max rep.

Workout, Part 2
3 sets
strict pull-up (band assisted – 2 black bands) 5 each set
*50% max reps from part 1
1:30-2:00 rest between sets

Workout, Part 3
EMOM 12:00
Min 1: 8 tempo double kettlebell front squats (20lb db set)
Min 2: 15/12 cal row (10 cal)
Min 3: 0:50 plank hold (I actually could do this for the entire 0:50)

Tough workout – made it through. My arms and legs hurt so we’ll see how they do all day today.

Have a great day! See everyone tomorrow.

So glad Zoom was short-lived. Glad that everyone is fine.

General Warm Up
2 rounds
1:00 jumping jacks
10 good mornings, pause briefly in the bottom position
5 inchworms with push-up

Skill and build Up
Muscle Snatch Prep
2 rounds
5 snatch grip deadlifts
5 snatch shrugs
5 hang snatch high pulls
5 hang muscle snatches
5 muscle snatches

Use PVC pipe for round 1 and perform 10 pass-throughs prior to the series.
Perform the second round with a barbell. (35lb)

Build-Up
2 sets (35 lb barbell) 2nd set added 2.5 lb plates = 40 lbs.
2 hang muscle snatches + 2 muscle snatches

Workout Part 1
Every 2:00 for 10:00 (40 lbs)
5 muscle snatches
*attempt to build-up across the course of the 5 sets.

Transition and Conditional Prep
Perform the following sequence with light dumbbells. (10 lb dbs)
6 dumbbell deadlifts
4 dumbbell burpee deadlifts
4 single arm devils press, alternating
4 devils press

With intended workout weight, complete:
1 devils press
2 single arm devils presses
3 burpees

Workout
For time
3 rounds for time
5 devils press (50/35 lbs) (5, 3, 3)
10 single arm devils press, alternating (50/35 lbs) (7, 7, 5)
15 burpees (8, 5, 5)

That was HORRIBLE….mine all looked terrible and I really didn’t think I was going to be able to do any of it – but I did.

Have a good day everyone!

Another week at the gym.

Cardio Ramp Up – Shoulder and Back Focus
On a bike or rower, complete 5 intervals of
0:50 easy (rower)
0:10 hard

3 rounds not for time
5/5 windmills (with 10 lb db)
5/5 cross-body dumbbell muscle snatch (10 lb db)

Workout Prep
10 hanging scap retractions
5 squat therapy squats
3 top half strict pull-ups (tried to figure out a band assisted pull-up)
3 bottom half strict pull-ups
3 strict pull-ups (band assisted pull-up, not near the bar yet, but I did get closer)
10 air squats

Workout 30:00
30:00 AMRAP

800m run (row)

3 rounds
5 strict pull-ups (band assisted – working on getting up closer to the bar)
15 air squats

1:00 bar hang (I can’t really lift my feet up for more than like a second or two, but I can hang and just gently have my feet on the ground – I’ll get there someday)

Matt said everyone should be able to complete a minimum of 3 sets. I felt good because I did exactly three sets with like 3 seconds left over. I just walked to my water bottle for those last 3 seconds.

Have a great day everyone!!

As I’m reading through some things in my blog, I notice….where is Friday, October 23??? I can’t locate it. Oh my gosh, I was so busy I didn’t type it out.

So here’s to Friday, October 23…

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
10 squat with counter balance (10 lb plate)
10/10 side plank dips
10/10 quadruped rotations
0:30 down dog

Skill and Build Up
Thruster Progression
with an empty barbell
5 front squat
5 push press
5 thruster

Build Up
5 thrusters, first workout weight
100m run (bike)
5 thrusters
100m run (Bike)
3 thrusters

Workout
For Time 15:00 (14:27)
30 thrusters (35 lbs)
400m run (750m bike)
2:00 rest
20 thrusters (45 lbs)
400m run (750m bike)
2:00 rest
10 thrusters (50 lbs)
400m run (750m bike)

Accessory Work
4 rounds
5/5 single leg romanian deadlift (15 lbs)
15 toe touch crunches

Another great week. However, I did a lot more weight this week than I ever have so my body is tired. It needs to rest this weekend.

Have a good weekend everyone – see you on Monday.