Not such a big class today. But it’s great to see those that come each day.

General Warm-Up
2 rounds
0:45 mountain climbers
30ft/30ft banded monster walk
0:40/0:40 single leg glute bridge
0:30/0:30 side plank with rotation
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep (barbell 35lbs)
5 tempo back squats
5 back squats, no pause

Build Up
5 Sets (3 each set 5, 10, 15, 15, 15)
3-5 back squats

Strength/Power
Back Squat Weightlifting
Every 3:00 for 18:00 (6 sets)
Set 1: 6 reps (10 lbs each side + 35 =55 lbs)
Set 2: 4 reps (15 lbs each side + 35 =65 lbs)
Set 3: 2 reps (20 lbs each side + 35 =75 lbs)
Set 4: 6 reps (15 lbs each side + 35 =65 lbs)
Set 5: 4 reps (20 lbs each side + 35 =75 lbs)
Set 6: 2 reps (25 lbs each side + 35 =85 lbs)

PR for me today! As back on February 19th when I last did back squats in the gym I did 70 lbs total.(35 lb female bar + 17.5 lbs on each side = 70 lbs)

Core Accessory Work
8 rounds
0:15 L-sit (using dumbbells on ground, push up and lift your butt and legs – I could barely get my butt off the ground and for only like a second)
0:15 rest
0:20 superman hold on floor (I can actually do this – can’t lift my chest off the ground very far but it is up off the floor)
0:15 rest

Wow! That accessory work is definitely difficult!!

Good workout – let’s see how I feel during the day.

Have a good day!

P.S. I’m home for the evening and have to say that I was on my feet a lot today so I never really got too sore from this workout. Tonight, my shoulders hurt a bit, but I can tell it’s because I’ve used muscles in there that don’t get used enough.

Have a great evening everyone!

Week is half over….well, after today it is.
Off to workout this morning.

General Warm Up
2 rounds
50 jumping jacks
50ft/50ft single arm kettlebell overhead walk (10 lb db)
10 hanging scap retractions
10 beat swings
1:00 stretch on floor

Skill and Build Up
Kettlebell Half Kneeling Single Arm Press
with Front Rack Hold Prep
with light kettlebells or dumbbells (10 lb db set)
5/5 single arm dumbbell/kettlebell press
5/5 half kneeling kettlebell press
5/5 kettlebell half kneeling single arm press with front rack hold

Build Up
2 Sets
5/5 kettlebell half kneeling single arm press with front rack, hold

Workout Part 1
4 rounds (10 lb, 10 lb, 15 lb, 10 lb)
8/8 kettlebell half kneeling single arm press with front rack hold, left
0:30-0:45 rest between arms

Workout Part 2
5 rounds for time (17:00 min cap – I was on round 5 in middle of push-ups when time ended)
10 strict pull-ups (ring rows)
15 deficit push-ups (10 regular push-ups on knees)
150 single unders (100 singles)

another hard day

I did feel good about the ring rows, I feel like I am getting lower than I have before.

Have a good day everyone!

Another day, another workout…

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

Run Prep
2 rounds
100ft running drill – single under hops
100ft running drill – skip rope jog

then, 200m run at moderate pace (rode bike for 1:00)

Strength/Power
Run
Every 7:00 for 28:00 (4 sets)
800m run

Optional:
800m row
2000m air bike (rode 2000m each time – was able to do it in 3:36-3:43 each set)

Core Accessory Work
3 rounds not for time
0:45-1:00 plank
10-15 v-ups (tuck ups)
10/10 dynamic calf stretches

Good workout. Home to shower and then off to work.

Have a great day everyone!

It’s quite sad today that it is fair Monday and there is no fair. We are still off of school today but I guess we’ll be staying home.

Let’s get the week started with a good workout.

General Warm-Up
2 rounds
5 inchworms + up dog to down dog
15 good mornings, empty barbell (35lb)
15 snatch grip elbows out row, empty barbell

Skill and Build-Up
Hang Power Clean Progression
with an empty barbell (35lb)
5 dip and drive
5 dip and drive to elbows high
5 muscle clean
5 lands
5 -7 hang power cleans

Build-Up
6 hang power cleans, light (35lb +2.5lb set = 40lb)
6 box step-ups, low (16″)

4 hang power cleans, light to moderate (35lb + 5lb set = 45lbs)
4 box step-ups, moderate

2 hang power cleans, slightly below intended workout weight
2 box step-ups workout height

2 hang power cleans, workout weight
2 box step-ups, workout height

Workout (12:00)
For Time 11:15
5 rounds
7 hang power cleans (185lbs/125lbs) (45lbs)
21 box step-ups (30/24) (16″)

Accessory Work
4 sets
8/8 landmine single arm row (empty barbell 35lb, 40lb, 45lb, 45lb)

Good workout to begin the week. Now to shower, and get working. Yes, I have work for work to do, but I’m going to do it from home.

Have a good day everyone. See you tomorrow.

Guess people didn’t want to run or rope climb today. I think there were 11 or 12 of us there today.

General Warm Up
2 rounds
100ft high knees
100ft butt kickers
20 toy soldiers, alternating
0:30 hanging scap retractions
0:30/0:30 side plank with rotation

Skill and Build Up
Rope climb progression
3 rope row
3 rope hang knees to elbows
3 box wrap or j-hook drill
1 pull for max heights

Workout (25:00 time cap)
5 rounds for time (16:48)
400m run (2:00 bike)
4 rope climbs or 12 strict pull-ups (6 rope rows – I actually could lean back quite a bit and pull myself up with the rope. It was hard but I am getting there. Someday I will be able to pull my body off the ground an inch or so.)
40m double kettlebell farmers carry (20 lb db set)

Good workout to end the week.
Have a great weekend and I will see you again on Monday.

General Warm Up
Jump Rope
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple unders attempts

2 rounds
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
Wall ball progression (14 lb wall ball – usually I have used a 10lb one)
5 wall ball front squat
5 wall ball push press
5 wall ball

Build Up
10 double unders
5 wall ball shots
10 double unders

Workout
3 intervals in a 2:00 timeframe
50 double unders (60 singles)
25 wall ball shots (15 wall balls with 14 lb ball)
1:00 rest after each interval

Accessory Work
3 rounds not for time
10/10 dynamic calf stetches
10/10 split stance dumbbell Romanian deadlift (10 lb db set)
20/20 dumbbell side bends

3 rounds for quality
0:30 seated paddles (PVC pipe)
1:00 glute bridge march

Wow – I was so sweaty – my shirt was drenched! I just felt like I had to work extra hard today. But it was good.

See you tomorrow!

Guess the week is half over.

General Warm-Up
200m run or row/bike for 10cal/8cal (row)
0:30 inchworm + push-up
0:30 Kang squats
0:45 squat with hand reaches

Skill and Build Up
Clean Progression (35lb barbell)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle cleans
5 front squat
5 hang clean
5-7 cleans

Build Up
5 squat cleans, light (35lb bar + 2.5 weights = 40lbs)
3 burpees
3 squat cleans, workout weight (35lb bar + 2.5 weights = 40lbs)
3 burpees
5cal bike or row

Workout
20:00 AMRAP (Matt said everyone should get through 5 rounds and that would be really good. Well, I got the squat cleans and burpees in round 5 but time ended. Oh, well, I tried. My goal was to actually just do the correct amount of reps each time and not scale and I did do that.)
5 squat cleans
10 burpees
15/12 cal row or bike (Matt said the scale was no longer than 1:00, pretty sure that scale was for me. However, I was very happy that I was able to do a 12 cal row in 0:57-0:60! Guess I don’t need to scale for that either now.)

Improvement…..that’s what it’s about.
I feel like I should be able to do more by now (like lift more with a barbell) and feel like I should have lost more weight by now. But I guess, when you’re 50 and like food, the fat likes to stick around. No, I don’t eat as much as I used to but I’m not really giving anything up.

Great workout! See you tomorrow!

A few less today but still an awesome group to start the day with.
Happy Birthday to Bob!

General Warm Up
2 rounds
200 single unders (2 mins)
0:45 overhead plate hold (15 lb)
10 beat swings (hung from bar and tried to swing)

Build Up
10/10 landmine half-kneeling single-arm press, empty bar
5/5 landmine half-kneeling single-arm press, light (5 lb)
5/5 landmine half-kneeling single-arm press, light-moderate (10 lb)

Workout Part 1
4 rounds (5 lb, 10 lb, 15 lb, 20 lb)
8 landmine half-kneeling single-arm press, left
0:30 rest
8 landmine half-kneeling single-arm press, right
0:30 rest
*increase loads from last week

Transition
Push Press Progression (trainer bar)
*with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

Build Up
3 pull-ups or pull-ups modifications (ring rows)
3 box jumps, low (16″ step ups)
3 push press, workout weight (trainer bar 15lb + 5lb = 25lb)

Workout
For Time (10:37)
2 rounds
30 pull-ups (30 ring rows)
25 box jumps (box step ups 16″ box)
20 push press (25 lb)

Tough workout but I made it!
Now, for Bob’s birthday burpees. He did 64 burpees unbroken! Ok, if only I could do half that many.
I should probably skip crossfit on my birthday – there is no way I can do 51 burpees!
I remember starting crossfit in December and someone having a birthday and I thought…”thank God may birthday has past – maybe by next year I’ll be able to do a single burpee”!

Have a great day everyone! I still have a month to figure out how to do 51 burpees or decide if I should skip a class??? Decisions??
But you have to remember….I’m 50, I’m fat, I love food and I really don’t exercise (so how I’ve been doing CrossFit since December and how I just go out and walk a couple miles – I really have no idea!)

See you tomorrow!

Hard to believe it’s Friday already. I can’t believe how fast these days are going. Still a good group of people at the gym – at least 20.

General Warm Up
2 Rounds
10 Kang squats, slow
10 back rack reverse lunges, alternating
10/10 dynamic calf stretch
0:45/0:45 spiderman stretch

Back Rack Deficit Reverse Lunge Prep
Warm Up Sets
Every 2:00 for 8:00 (4 sets)
5/5 back rack deficit reverse lunges (barbell = 35)
3/3 back rack deficit reverse lunges (light)
3/3 back rack deficit reverse lunges (medium)
3/3 back rack deficit reverse lunges (medium heavy)

Strength/Power
Back Rack Deficit Reverse Lunges (I could only use the barbell = 35)
Every 2 Minutes for 12:00 (6 sets)
3/3 back rack deficit reverse lunges

Accessory Work
3 rounds for quality
10 pistols from box, left
0:10 rest
0:30 split squat hold, left
0:10 rest
10 pistols from box, right
0:10 rest
0:30 split squat hold, right
0:10 rest

The pistols were very hard. I had like no balance. I ended up doing there where I sat back on the box. Foot out and off the floor then slowly lowered to sit on box and then stand. Maybe someday I can stand on the box and do it.

Good work out. I’m tired and body is ready to rest. Thankful for the weekend.

Have a nice weekend everyone.

There were about 12 of us there this morning at the gym.

General Warm-Up
2 rounds
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 rest

5 inchworm + up dog to down dog
0:30/0;30 prone pec stretch

Conditioning
for calories
30:00 row or bike calories
*at 5:00, 10:00, 15:00, 20:00, and 25:00 complete 30 push-ups (scale – no longer than 1:30, NOT on your knees)

I did 10 normal push-ups each time. However, I could only do 2 or 3 at a time and then I had to go to my knees and rest. Oh, and don’t think I did like a normal, get your chest all the way to the ground and back up kind, no I did the go only a little ways down and back up. Pretty sure if I had tried to go to the floor, I would have never gotten back up!

Tricep Accessory Work
Every 1:30 for 6:00 (4 sets)
10 dumbbell rollbacks (8lb db set)

Great beginning to the day! Have a good day!

Again there were about 20 of us at the gym. It’s really nice to see these people again. Nice way to start the day.

General Warm-Up
“Chan Warm’Up”
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

Skill and Build-Up
Snatch Prep (with empty barbell = 35lb bar)
2 rounds
hang snatch high pulls
hang muscle snatch
hang power snatch
power snatch
*do 5 reps on round 1 and 3 reps on round 2

Build Up
3 power snatch, light (+2.5lb weights = 40lbs)
100m run, easy (bike 200 m)
3 power snatch, light-medium (+7.5 weights = 50 lbs)
100m run, moderate (bike 200m)
3 power snatch, workout weight (+5 lb weights = 45 lbs)
100m run, hard (bike 200m)

Workout, Part 1
Every 3:00 for 9:00 (3 rounds)
10 power snatch (135/95) (45 lbs)
200m run (300m bike)
was able to rest for just over a minute each round

Transition
Allow athletes -3:00 to recovery from part 1
Demonstrate and briefly explain the barbell row
Athletes can perform 1-2 warm-up sets of 5 barbell rows

Upper Body Horizontal Pulling Accessory Training
8 rounds
0:20 barbell row (95/65) (used 20lb dumbbells – 15, 11, 9, 8, 8, 6, 7, 5)
0:10 rest

Another great day at the gym.