Who will be working out today? Bob, Dave, Mike, Heather, Lacey, Grace, and me.

General Warm-Up
Lower body stretch sequence
0:20 wide stance squat
0:20 low side lunge (left)
0:20 crouching hamstring stretch
0:20 low side lunge (left)
0:20 wide stance squat
0:20 low side lunge (right)
0:20 crouching hamstring stretch
0:20 low side lunge (right)
0:20 wide stance squat

2 rounds
50ft butt kickers
50ft high knees
0:40/0:40 single leg glute bridge
0:20/0:20 side plank with rotation

Skill and Build Up
Back Squat Prep (10 lb set)
5 tempo back squats
5 back squats no pause

Build Up
4 rounds
4 back squats, increasing in load (15 lb set)
100m run

Workout
For time
30 back squats (30 dumbbell front squats)
1-mile run (bike)

Accessory Work
3 rounds
6/6 single leg good mornings
25 Russian twists

Another good workout.

Have a great day everyone!!

Who will be crossfitting today? Bob, Dave, Lacey, Heather, Mike, Grace, and me.

General Warm-up
2 rounds
1:30 single unders
5 squats with counter balance, 0:03 descent and 0:03 pause in bottom of each rep (held 10lb db)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build-Up
Squat Clean and Jerk Progression (10 lb db set)
5 jump and lands in a split
5 jump and land with thumbs on shoulders
5 timing drill
5 split jerks
3 muscle clean + front squat + jerk
3 hang clean + jerks
5 clean and jerks

Build Up
4 rounds
2 clean and jerks, increasing in load each set (10 lb set)
3 burpees
10 double unders (20 singles)

Workout (25:00)
Every 5:00 for 25:00 (5 rounds)
3 squat clean and jerks, heavy (5-7 db squat clean and jerks) (used 10 lb set – 15 lb felt way too heavy today. I think it’s because I’m tired. I go to bed way too late and get up way too early.)
12 burpees (10 each round)
48 double unders (60-75 singles each round)

Have a great day everyone.

How do the weekends go so fast? I feel like I’m just beginning to rest and then it’s Monday morning and I’m already tired 🙂

Who will be up this morning to CrossFit? Bob, Dave, Lacey, Nikki, and me.

Guess Grace can’t really handle getting up early….actually, I think she needs to go to bed at night…

General Warm-Up
2 rounds
1:30 row or bike (bike)
20 band pull aparts
15 banded shoulder press
5 inchworms + push-up

Skill and Build-Up
Handstand Push-Press
0:30 single-arm plank to wall press (did this)
or single-arm dumbbell overhead hold for 0:20 per arm

0:30 planked wall press (was able to do this for about 0:20)
or 0:30 double dumbbell overhead hold

0:20 handstand hold back to wall
or a pike on the box (pike from couch)

5 piked handstand push-ups (tried pike from couch but couldn’t do push-up did inchworms instead)
5 handstand push-up
*utilize variation to be completed in the workout: piked, knees on box, piked on box, head to one abmat, or full handstand push-up

toes to bar and pull-up prep
10 beat swings
2 kip to 1 kip
3 position toes to bar drill
3 pull-ups

Conditioning
Workout (25:00 time cap)
for time
50 handstand push-ups (or pike box) (30 inchworms + push up)
40 cal row or bike (30 cal – 3:30)
50 pull-ups (50 bent over db rows  15lb set)
40 cal row or bike (30 cal – 3:30)
50 toes to bar (10 abmat sit ups; 20 tuck ups)
40 cal row or bike (30 cal – 3:35)

Good way to start the week.

Have a great day everyone.

Well, it’s already Friday. Weeks seem to go by so quickly.

Who will be working out this morning? Bob, Dave, Jeff, Lacey, and me.
Didn’t’ see Grace today. Amazing how a 50-year-old can get up early and workout but an 18 year can’t because they are tired and need sleep. What??? I don’t get it. 18-year-olds are supposed to have more energy than a 50-year-old!!

General Warm-Up
2 rounds
150 single unders (bike 1:45)
0:30 plank to wall press (first one I could only get one hand on wall; second one I actually got both hands on the wall and held it for the full 30 seconds!!)
0:30 barbell overhead hold (10 lb db set)
0:30/0:30 Samson stretch

Skill and Build Up
Push Press and Push Jerk Combo Progression (10 db set)
3 dip and hold
3 dip and drive fast
5 push press
5 lands
5 push jerks

Build Up
3 sets
3 push press + 3 push jerks
3 broad jumps

Workout
Every 3:00 for 15:00 (5 sets) (could only use the 10lb set today)
5 push press + 5 push jerks
30 ft broad jump in as few jumps as possible

Dumbbells
5-7 dumbbell push press + 5-7 dumbbell push jerks
30 ft broad jump

Workout 2
3 rounds
0:00-1:00 = 3 rope climbs
1:00-2:00 = 60 double unders
2:00-4:00 = 400m run

Minimal equipment
3 rounds
0:00 -1:00 = 10 db bent over rows (10 with pause at top)
1:00-2:00 = 60 double unders (75 singles, 105 singles, 65 singles)
2:00-4:00 = 400m run (bike 1:40)

Good workout – I’m VERY sweaty. Now, off to shower, get a haircut and go to work.

Hae a nice weekend everyone!!

Wow, this week has flown by. I can’t believe it’s already Thursday.

Who will be working out today? Bob, Dave, Lacey, Grace, and me.

General Warm-Up
3 Rounds
0:20 plate jumps
0:10 rest
0:20 spiderman hold on bar or floor
0:10 rest
0:20 push-up with reach to the opposite ankle
0:10 rest
0:20 bootstrappers
0:10 rest

Workout Prep
10 sit-ups
5 burpees broad jumps, use a short jump
5 weighted sit-ups, light
10 step-ups
3-5 weighted sit-ups, workout load
5 burpee box jumps

Workout
for time
1000 row (bike – 4:00)
35 weighted sit-up (25 with 10 lb weight)
100 sit-ups (not to exceed 3:30) (20)
35 burpee box jumps (20 with broad jump after each)
100 step-ups (100 step-up onto 12″ box)

Finisher
400m Zercher Carry Walk (walked with a 20lb weight – outside to Carleton Rd corner and back)
use any loaded kettlebell that provides a challenge but allows athletes to perform at least 100m efforts

Ok, I felt good about this – NEVER have I ever done more than 20 sit-ups at a time. Today I did 25 while holding a 10 lb weight! Then I dropped the weight and did 20 normal sit-ups. Ok maybe I should clarify, when I say sit-up I mean feet under the chair and using an abmat – but hey, they are sit-ups and I feel good I did that many today!

Have a good day everyone! See you tomorrow!

Ok, I’m tired – went to bed at 2:00 a.m. It was election night so we waited until all the results were in, cleaned up, and then came home. This workout will probably be tough.

Who will be working out today? I’m sure Grace will NOT be – she didn’t know how she could only get a few hours of sleep and be able to workout.

Let’s see, probably Bob, Dave, Nikki, Lacey, Heather, and me. Yep – I was right, no Grace. I asked her last night why a 50 year old can do more than an 18 year old? She said, “cause you are used to not sleeping, I need sleep.”

General Warm Up
3 rounds
10 cal/8 cal row or bike (I actually did 8 cal bike in 0:50)
10 Russian kettlebell swings, increasing in load each round (10 lb db, 15 lb db, 15 lb db)
0;30/0;30 touch toes, hamstring stretch
0:30/0:30 pigeon stretch

Skill and Buiold Up
Power Clean progression (10 lb db set)
5 dip and drives
5 hang muscle cleans
5 power lands
5 mid-thigh power cleans
5 halting clean deadlift to power clean
5 power cleans

Strength/Power
Power Clean – Weightlifting (dumbbells did 1:00 max reps – I used 15 lb set, 20 lb set, 20 lb set, 20 lb set, 15 lb set, 15 lb set – did 14-16 reps with 15 lb set, 8-10 reps with 20 lb set)
5, 3, 1, 5, 3, 1

Strength/Power
deadlift – weightlifting (20 lb db set entire time – 1:00 max reps)
5×4

Core and Cool Down
2 rounds
0:30 hollow hold (I actually held this for 0:30 both times and my legs were straight and in the air like they should be – AND I was able to get my shoulders off the ground – pretty sure this is the first time, I have actually done it correctly and held it the entire time)
0:30/0:30 pigeon stretch

Have a great day everyone! I think I’ll be taking a nap after while.

Another day of Zooming from home. I so wish we could be at the gym.

Who will be working out this morning? Bob, Dave, Jeff, Lacey, Grace, and me.

Chan Warm-Up
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 (forward/backward)
10/10 wrist circles

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

Build Up
5 thrusters, light load, second workout weight load
10 beat swings
3-1-3 pull drill
3 thrusters, first workout weight load
3 pull-ups + 3 chest to bar pull-ups
3 thrusters, load slightly heavier than first workout weight

Workout
For Time
10-8-6-4-2 (15 lb set 10, 6, 6, 4, 2)
Thruster
chest to bar pull-ups (dumbbell bent over rows – 15 lb set)

5:00 rest

10-8-6-4-2
thruster (10 lb set)
pull-ups (10 lb set for bent over rows)

Minimal Equipment
Dumbbells
use dumbbell thruster and dumbbell bent-over rows

Accessory Work
3 rounds NOT for time
10/10 3 point dumbbell row (15 lb)
10 sweatt shrugs (10 lb set)

August 3, 2020

Wow, where did August come from? Seems like only yesterday it was March! Can’t believe we are still at home doing CrossFit. It would be so nice to go back to the gym.

Who will be working out today? Bob, Dave, Lacey, Grace, and me.

General Warm-Up
2 Rounds
10 squats with feet together
10 prisoner good morning jumps
10 PVC pass throughs
10 hollow rock with PVC pipe

Skill and Build Up
Squat Snatch Progression
5 overhead squats
5 “drops”
5 snatch balance
5 elbows up to pull under
3 high hang squat snatch
3 hang squat snatch from mid-thigh
3 squat snatch
*perform with PVC pipe

2 sets
3 position snatch

Build Up
3 rounds
0:20 row or bike
3 squat snatch, increasing load

Workout
30:00 EMOM
Minute 1: 15cal/12cal bike or row
Minute 2: 3 squat snatches
Minute 3: rest

Minimal Equipment
Dumbbells
Every 3:00 for 30:00 (10 rounds)
200m run (8 cal row = 0:50/0:55 bike)
5/5 dumbbell squat snatch (15 lb db)

Cool Down
2:00 superman hold on floor, accumulated

Who will be working out on this Friday? Bob, Nikki, Lacey, Grace, and me.

General Warm-Up
3:00 row or bike easy (bike)

2 round
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges
0:30 wall sit
0:30 squat with hand reaches

Skill and Build-Up
Back Squat Prep
Review how to use the squat rack

Minimal Equipment
Dumbbells
Every 3:30 for 10:30 (3 sets)
1:00 max rep dumbbell front squat or goblet squat (10 lb set, 15 lb set, 15 lb set)

Workout
For Time
21 front squats
200m run
15 front squats
200m run
9 front squats
200m run

Minimal Equipment
Dumbbells  7:03
21 dumbbell front squats 10 lb set
200m run  bike 1:15
15 dumbbell front squats  10 lb set
200m run  bike 1:15
9 dumbbell front squats  10 lb set
200m run  bike 1:15

Cool Down
2 rounds
0:45/0:45 couch stretch
0:30/0:30 side plank

Good workout today – have a great weekend!!

Who will be here today? Will Grace get up today? She sort of missed yesterday because she didn’t get out of bed.

Working out today – Lacey, Grace, and me.

General Warm-Up
Jump Rope
0:20 single unders
0:20 single leg single unders
0:20 side to side
0:20 forward and back
0:20 in and out
0:20 double unders
0:20 triple unders

2 rounds
5 inchworms + up dog to down dog
10 bootstrappers
0:30/0:30 sprinter hamstring stretch to Samson stretch

Skill and Build Up
Knees to Elbow Prep
10 Kip swings
2 Kip swings + 1 knee raise
2 Kip swings + 1 knee raises or knees to elbows + 2 kip swings
3 knees to elbows or knee raise

Workout
10 rounds for time (24:00 mins I did 8 rounds)
5 strict chin-ups (5 bent over db rows – 15 lb set)
7 knees to elbows (10 tuck ups – I did 10 the first two rounds and then 8)
150 single unders (150 first round, 100 – 2nd, 3rd, 4th, 5th, 75- 6, 7, 8)

The jump roping was extremely challenging today. I had a very difficult time getting these done.

I must have worked very hard because I am so sweaty that I feel slimy and my shirt is soaking wet. Yep guess it was a good work out.

Have a great day everyone!

Who will be working out this morning? Bob, Dave, Nikki, Lacey, Grace, and me.

General Warm-Up
EMOM 10:00
Minute 1 0:50 row
Minute 2 0:30 deep squat hold and 10 air squat
Minute 3 0:45 single unders or low plate jumps
Minute 4 0:45 single kettlebell deadlifts (10lb db)
Minute 5 0:30 PVC pass-throughs followed by 10 shoulder press

Skill and Build-Up
Sumo Deadlift High Pull Progression (10 lb)
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5 sumo deadlift high pulls

Push Press Progression (10 lb)
3 dip and hold
3 dip and drive slow
3 dip and drive fast
5 push press

Build Up
Movements are:
wallball (thrusters 10 lb)
Sumo deadlift high pull (15 lb)
Box jump (box steps)
push press (10 lb)
Row for calories (bike)

Fight Gone Bad
Workout 
3 rounds for reps
1:00 wall ball (20 lbs/14 lbs) (10 lb db thrusters)
1:00 sumo deadlift high pull (75 lbs/55 lbs) (15 lb db sets)
1:00 box jump (20″) (box steps)
1:00 push press (75 lbs/55 lbs) (10 lb db set)
1:00 row for calories (bike)
1:00 rest

Minimal Equipment
Dumbbells
For wall balls do thrusters
For box jumps do tuck jump
For rowing do 25m shuttle runs

Cool Down
1:30/1:30 barbell quad smash or barbell lower leg smash
2:00 roll t-spine

Who will be working out today? Bob, Nikki, Lacey, Heather, Grace, and me.

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

Skill and Build Up
Clean and Jerk Prep (db set 10lb)
5 x 1 hang muscle clean + 1 front squat

Then,
5 push press
5 hang power cleans
5 push jerks
5 power cleans
5 squat cleans
5 split jerks

Build Up
3 sets
2 power clean + 2 push jerks + 2 squat clean + 2 split jerk
*finish set 3 at a moderately heavyweight

Workout
Every 3:00 for 21:00 (7 sets)
1 power clean + 1 push jerk + 1 squat clean + 1 split jerk

Minimal Equipment
Dumbbells
Every 3:00 for 21:00 (7 sets) (3 or 4 each during each set – 10lb set)
3-5 dumbbell power cleans + 3-5 dumbbell push jerks + 3-5 dumbbell squat cleans + 3-5 dumbbell split jerks

Accessory Work
Minimal Equipment
Dumbbell
3 Rounds not for time
8/8 half kneeling press (10 lb db – could only do 4/4 because I just really couldn’t push the weight up at all – it was really hard — only could do 4 each side)
20 Russian twists with a dumbbell (these were pathetic because I can’t keep my feet off the ground and twisting while sitting on the ground is HARD – I think I did 12 each time)

Tough work out today but I got through it.

Have a great day!