Archive for the ‘CrossFit’ Category

Back to the Gym – CrossFit Wednesday

February 17, 2021

It’s always nice to go back to the gym. I feel ok about the workout yesterday at home, but it’s just never the same as being at the gym working out with others.

GENERAL WARM-UP (~8:00)

2 Rounds
0:30 Hollow hold
0:30 Arm haulers
10 Front rack “in and outs” (35# barbell)
10 Barbell overhead reverse lunges (35# barbell)
10 Jumping lunges (I actually did a few of these and I could really do it!)

SKILL AND BUILD UP (~13:00)

Split Jerk Progression (A) (~5:00)
3 Foot placement and receiving position
3 Jump and land with hands at sides
3 Jump and land with thumbs on shoulders
3 Timing drill – jump, punch, and land
5-7 Split jerks with an empty barbell

Build Up (~8:00)
4 Sets
3-5 Split jerks, increasing in load (40#, 45#, 55#, 60#)
Notes Take care of any final workout prep during this time.

STRENGTH/POWER
SPLIT JERK – WEIGHTLIFTING

Workout (~21:00)
Every 2:30 for 17:30 (7 sets)
Split Jerk Set
1: 5 reps
(35 + 10 + 2.5 + 10 + 2.5 = 60#)

Sets 2 and 3: 3 reps
(35 + 10 + 5 + 10 + 5 = 65#)
(35 + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#)

Sets 4 and 5: 2 reps
(35 + 15 + 5 + 15 + 5 = 75#)
(35 + 15 + 5 + 2.5 + 15 + 5 + 2.5 = 80#)

Sets 6 and 7: 1 rep
(35 + 15 + 10 + 15 + 10 = 85#) (set 6 I couldn’t push it up – it just felt heavy; but round 7 – nailed it!)

Notes The goal is to build-up to a near 1 rep max split jerk.
The first set of each rep range should not be overly challenging while the second set should be very difficult.
Attempt to increase the load across all 7 sets.

ACCESSORY WORK (~10:00)
3 Rounds NOT for time (did do 3 rounds but scaled them)
10 Strict handstand push-ups (5 pike from box)
10/10 Side plank to reach through (5/5 – I this was tough after everything else today.)

Notes This section is intended for athletes to practice a handstand push-up variation that allows them to complete the reps with a moderately challenging effort. If getting inverted is difficult a dumbbell shoulder press can then be performed.

Always good to be in the gym. Good work out today.

Have a nice day everyone!

See you tomorrow!

Tuesday Snow Day

February 16, 2021

Well, I learned last night that today was going to be a snow day with no zoom! oh my, what will I do? I guess when that happens you just have to attempt the workout yourself.

GENERAL WARM-UP (~15:00)
TIPS

1:00/1:00 Foam roll glutes
1:00/1:00 Foam roll lats
1:00/1:00 Samson stretch

2 Rounds
1:30 Row (bike)
10 Walking lunge with twist
10/10 Lying dynamic hamstring stretch
10 Scap retraction push-up

 SKILL AND BUILD UP (~9:00)
TIPS

Strict Pull-up Prep (~4:00)
0:20 Bar hang
10 Hanging scap retractions
3-5 Jumping pull-up + slow lowering
3-5 Strict pull-ups
Notes Use band assistance as needed throughout the progression.

Dumbbell Box Step-up Prep (~5:00)
10 Box step-ups, low and unloaded (16″ box)
6 Box step-ups, workout height and unloaded (20″ box)
6 Box step-ups, light (16″ box with 10# dumbbells)
6 Box step-up, workout weight (16″ box with 15# dumbbells)
I decided that if I was going to try to use the 15# dumbbells that I better stick with the 16″ box so I know I could actually do it.

WORKOUT (~20:00)
TIPS

5 Rounds for max reps
1:00 Strict pull-ups
1:00 Dumbbell box step-ups, alternating (40lbs/30lbs per hand to a 24″”/20″” box)
1:00 Row calories
1:00 Rest
Notes This workout is a classic push-pull combo with a challenging row effort thrown in the mix to really jack up the heart rate. Striving for 10+ reps on the strict pull-ups will be a nice goal to shoot for. Expect the grip fatigue from the dumbbell box step-ups and the pulling on the rower to make the pull-ups more difficult due to the redundancy of the musculature being used. The dumbbell box step-up load is moderate and should potentially allow for 1:00 of continuous reps to be performed although it is acceptable to take a small break. Perform the row at a hard pace that is slightly below maximum effort knowing that there is rest to follow.

Movement Option
Strict Pull-ups
*Band-assisted strict pull-up
*Ring row Dumbbell

Box Step-up
*Use a load and/or box height that allows athletes to achieve 1:00 of consistent reps on the first round. Row

*Use a bike if rowers are not available.

Minimal Equipment Options Dumbbells Available
5 Rounds for max reps
1:00 Dumbbell bent-over row or truck row/ring row (20# dumbbells – did 24 reps each round)
1:00 Dumbbell box step-ups onto any surface or a dumbbell reverse lunge (15# dumbbells did 12-15 each round)
1:00 15m Shuttle runs (bike – moderate to hard)
1:00 Rest

COOL DOWN (~5:00)
TIPS

1:00 Foam roll upper back
1:00 Foam roll lower back

Done with the workout. I must have done ok by myself as I was dripping sweat! Not exactly the same workout as being in the gym but it was still very good.

Have a good day! Enjoy the snow 🙂

Monday CrossFit

February 15, 2021
GENERAL WARM-UP (~12:00)
TIPS

2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climber
0:10 Rest
0:20 Clap jack
0:10 Rest
0:20 Mountain climber – feet to the outside of hands
0:10 Rest

2 Rounds
10 PVC Pass throughs
10 Lateral walking lunges
10 Spiderman walking lunge
5 Inchworms + push-up

SKILL AND BUILD UP (~13:00)
TIPS

Squat Snatch Progression (B) (~5:00)
*With a PVC pipe
4 Overhead squats
4 “Drops”
4 Snatch balance
4 Elbows up to pull under
4 High hang squat snatch
4 Hang squat snatch from mid-thigh
4 Squat snatch

Build Up (~8:00)
5 Squat snatches, light (35# bar)
5 Broad jumps
3 Squat snatches, second workout weight (35# + 5 + 5 = 45#)
3 Box jumps, low (16″ box – tried to do a jump but again for some reason I am terrified, even though I have done it before. I feel like I’m going to miss and ram my legs into the box.)
3 Squat snatches, first workout weight (35# + 5 + 2.5 + 5 + 2.5 = 50#)
3 Box jumps, medium
2 Squat snatches, above workout weight (35# + 5 + 5 = 45#)
2 Box jumps, workout height

WORKOUT (~17:00, INCLUDING PART 2)
TIPS

For time:
5 – 4 – 3 – 2 – 1
Squat snatch (135lbs/95lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)
2:00 Rest

5 – 4 – 3 – 2 – 1
Squat snatch (115lbs/75lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)

Notes This interval workout is a lower-body burner! Each “workout” should be completed in under 5:00 with sub 3:00 being possible. The initial snatch load is moderate and should be able to be completed in consistent singles. The second snatch load is lighter, however, do not expect the pace to be significantly faster than the first 5-4-3-2-1 element as fatigue will likely be setting in. The box jump height is challenging but the overall volume is relatively low. Ensure that athletes are jumping on a height that allows for consistency.

Squat Snatch
*Use a load that achieves the stimulus of moderate single and light consistent reps.
*Power snatch + partial overhead squat if the overhead squat is very difficult to perform.
*If a snatch variation is not happening with load today, modify the movement to a squat clean for both elements.

Box Jumps
*Use a box that allows for consistent reps, however, see if athletes can go a little higher than a usual conditioning workout.

STRENGTH/POWER

SNATCH – WEIGHTLIFTING

Post Conditioning Weightlifting
Keep the clock running from part 1.
Take until the clock hits 17:00 to find a heavy single on the snatch in no more than 5 attempts.

Notes This section is a heavy lifting element while in a fatigued state to simulate potential CrossFit Open workouts as well as to have some fun.
The loads will likely not be maximal due to the time constraint as well as the restriction on the number of attempts.
*Perform a power snatch
*Hang power snatch

#1 35# + 5 + 5 = 45#
#2 35# + 5 + 2.5 + 5 + 2.5 = 50#
#3 35# + 10 + 10 = 55#
#4 35# + 10 + 10 = 55#
#5 35# + 10 + 2.5 + 10 + 2.5 = 60#

Good Workout for today! see everyone tomorrow – unless we get the snowstorm that is predicted!

Have a great day!




Friday Workout – CrossFit Style

February 12, 2021

I can’t believe it is already the middle of February. Where is time going? Well, I guess I should be glad it is going fast. 2021 isn’t really that great so maybe the sooner it’s over the better.

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 (forward/backward)
10/10 wrist circles

Skill and Build Up
Muscle up Progression
10 ring rows to below chest
0:10/0:10 support hold + pause at bottom of support hold
*keep feet on ground
5 muscle up transitions with feet on ground
5 straight body muscle up transition
3:00 muscle up attempts or practice a variation
These are very tough. I of course can’t pull myself back up and then through to stand up.
I don’t think I’ll ever really have the muscle for that.
I kept trying but the ring rows themselves are hard enough.

Overhead Squat Prep
*with PVC pipe
15 PVC pass throughs
5 Scotts press
5 waiters overhead squats, 0:03 lowering phase
5 overhead squats

Build Up
5 overhead squats, light
5 no push-up burpees
3 overhead squats, light
3 burpees
3 overhead squats, workout weight
3 bar facing burpees
I only used the 35# bar today with no weight as I wanted to try to do all of the reps in the workout. I was pretty sure I couldn’t do them all if I had weight on the bar.

11.4

10:00 AMRAP
60 bar-facing burpees
30 overhead squats (120lbs/90lbs)
10 muscle ups

A high volume of burpees, a light load on the overhead squats, and a complex gymnastics element to challenge stamina and skill.
Reduce reps on burpees to complete in 7:00
Most athletes will only get through the overhead squats. If they get to muscle ups it is a bonus.

I did 30 bar-facing burpees in 7:00. They probably were not totally correct, they were not fast, and they definitely aren’t pretty.
I’ll never figure out how to do burpees quickly.

I did 30 overhead squats.
I did one muscle up attempt.

Accessory Work
3 rounds NOT for time
10/10 single arm dumbbell bench press (15# db)
150 single unders (100 each time – maybe someday I’ll be able to jump rope better and be able to do 150)

Have a great weekend everyone. Hopefully we get to relax a little. At least my body enjoys a break from the workouts.


Thursday Deadlifting

February 11, 2021

I think I really like to deadlift. I did really good the last time we did these on 1/14/21. Let’s see how I can do today??

General Warm up
2 rounds
1:00 jumping jacks
10/10 lying dynamic hamstring stretch
0:30 hollow hold (I can actually do this correctly for 0:30)
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 3 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 + 15lbs + 45lbs + 15lbs = total 155 lbs
Round 4 =35lbs + 45lbs + 25lbs + 5lbs + 45lbs + 25lbs + 5lbs = total 185 lbs
Round 5 =35lbs + 45lbs + 25lbs + 10lbs + 45lbs + 25lbs + 10lbs = total 195 lbs
Round 6 =35lbs + 45lbs + 25lbs + 15lbs + 45lbs + 25lbs + 15lbs = total 205 lbs (this was a PR on doing 3)
Round 7 =35lbs + 45lbs + 25lbs + 15lbs + 2.5 + 45lbs + 25lbs + 15lbs + 2.5 = total 210 lbs (I tried this but could only get 1)

compare to 1/14/21 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 good mornings
25 side bends (kettlebell)

Another good workout and a PR on deadlifts.

Have a great day!



Tuesday CrossFit

February 10, 2021

Ok it’s pretty cold to get up this early and actually go outside to get to class.

General Warm Up
2 rounds
1:30 row or bike (bike)
5 squat with feet together
5 wide stance squats
5 air squats
5 push-up to down dog
5 beat swings
0:20 bar hang, supinated grip (can’t really hang for that long but did a few seconds and then tip toes to ground)

Skill and Build Up
Clean and Jerk Prep
5 hang muscle cleans
5 front squats
5 push press
5 hang squat cleans
5 push jerks
5 squat clean + push jerk

Build Up
2 rounds
3 squat clean + push jerk (35# bar + 2.5 + 2.5 = 40#; 35# bar + 5 + 5 = 45#)
3 pull-ups
3 push ups
3 air squats

Workout (27:00 includes part 1 and park 2)

AMRAP 20:00
1 squat clean and push jerk (135lbs/95lbs) (45#)
5 pull ups (band assisted)
10 push ups (10 each time — after 5 had to rest — knees on the ground)
15 squats
*at 0:00/5:00/10:00/15:00 25cal/20cal bike or row (biked 15cal each time)
So after biking the first time, I got through 1 complete round plus the squat clean and push jerk — all other rounds I started with pull-ups after the bike ride

Strength/Power – Workout Part 2
Clean and Jerk Weightlifting
take until timer hits 27:00 to find a heavy single on the squat clean and push jerk
35# + 5 + 2.5 + 5 + 2.5 = 50#
35# + 10 + 10 = 55#
35# + 10 + 2.5 + 10 + 2.5 = 60#
35# + 10 + 5 + 10 + 5 = 65#
this may have been a PR because I think I have only done like 55# but I’m not really sure and having a hard time locating the last time I did these.

Another workout in the books – now home to shower and get to work 🙂
Tonight is our first basketball game – can’t wait to watch the girls play!!

Halfway There – Wednesday

February 10, 2021

Weeks just seem to go by so quickly these days. I can’t believe the week is half over today!!

General Warm Up
Stretching
0:20 couch stretch elbow to ankle (right)
0:20 couch stretch super torso (right)
0:20 couch stretch dropped hip (right)
0:20 couch stretch arms overhead (right)
0:20 couch stretch elbow to ankle (left)
0:20 couch stretch super torso (Left)
0:20 couch stretch dropped hip (left)
0:20 couch stretch arms overhead (left)

0:30/0:30/0:30
3 position ankle distraction

Dynamic Warm-up
2 rounds
0;20 single unders
0:10 rest
0:20 single unders
0:10 rest
0:10 double unders
10 cossack squats
0:30/0:30 bird dog
5 inchworms

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

then,
10 double unders
5 wall ball shots

Workout (12:00)
For time

100 double unders (1:30 attempt)
45 wall ball (14# wall ball)
75 double unders (1:30 attempt)
30 wall balls (14# wall ball)
50 double unders (1:30 attempt)
15 wall balls (14# wall ball)

Recovery and Core Accessory
5:00 row, bike, jump rope, or run easy (walked around gym to catch my breath and cool down)
1:30/1:30 couch stretch
2:00 plank shoulder taps

Good workout again today. What other exercise will I add today or how much will I walk?
I’ve been trying to walk at lunch. Since it has gotten too cold to walk outside, I just walk around the school on the inside and then do laps in the gym for like 10-20 minutes.
Have a good day! Guess before I post this tonight I could add what I do for steps or something today.

3.6 miles walked
18 minutes on exercise bike

Monday CrossFit

February 8, 2021

Can’t believe it’s now the second week of February. The time is going so fast.
Today is the beginning of actual basketball competitions. Yeah!! Our week is about to get VERY busy.
So, good thing I do my workouts at 5:30 a.m.

General Warm Up
2 rounds
200 single unders (135, 150)
15 walking lunges
15 shoulder press, empty bar
15 good mornings, empty bar
15 barbell rows, empty bar
15 straight leg sit-up
0:30/0:30 pigeon stretch

Skill and Build Up
Toes to Bar Progression
5 kip swing
5 knees to elbows (pull knees up as far as I can)
5 knees to elbows + kick + fast return

Sumo Deadlift High Pull Progression
*with empty barbell
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5-10 sumo deadlift high pulls

Ramp Up
3 toes to bar
3 sumo deadlift high pulls, workout weight (35# bar + 5 + 5 = 45#)

Workout for Time (10:00) (8:48)
30-20-10 (scaled 25 – 20 -10)
Toes to bar (hang from bar, pull knees up)
Sumo deadlift high pull (95lbs/65lbs) (45#)

Accessory Work
3 rounds NOT for time
10 ATY with plates
0:30 kneeling forearm stretch

2 rounds NOT for time
20 band pull aparts
10/10 pallof press

Good workout for Monday. Nice way to start the week.
Home to shower and off to work.
See you all tomorrow!

Final Day of Week – CrossFit Friday

February 5, 2021

General Warm Up
3:00 row, bike, job, jump rope (bike)
3/3 3 way hip stretch

Right before I was done biking my phone rang and I had to go cancel school. I had brought my computer but it takes a bit to get the announcement everywhere it needs to be. So, I missed the warm-up. When I was done, Jeff had me do 30 PVC pass overs, 20 PVC overhead squats and 30 regular squats.
I did that as he was explaining the workout for today.

3 rounds
hang neutral
hang hollow
hang arch

3 sets
5 beat swings

3 sets
3 swing and pull building drill

Workout
16.3
AMRAP 7 minutes
10 power snatch (40#)
3 bar muscle ups (band assisted pull-ups)
*compare 1/13/15, 1/19/18, 2/1/19
(Did 3 complete rounds and then 4 power snatches)

Recovery and Stretch
3:00-5:00 row, bike, jump rope or run (bike)

Stretching
1:00 kneeling forearm stretch
1:00 prone lat stretch
1:00/1:00 couch stretch

Good workout today. See everyone on Monday.
I think my leg is feeling so much better, by Monday I should be good to go 🙂

Thursday CrossFit

February 4, 2021

I’m a bit behind, just noticed I never typed up Thursday or Friday.
I’ll get them on right now and then work on drafts for this week!

General Warm Up
2 rounds
2:00 row, or bike easy (bike)
30ft/30ft banded monster walk (my band snapped after the first couple of steps!)
20 band pull aparts
0:30/0:30 pigeon stretch on floor

Workout
6 rounds
2:00 row or bike for max distance (bike – since my leg is still hurting a little, not much, I definitely think by Monday it should be good to go)
2:00 walk/rest  (walking around gym)

Core and Grip Accessory Work
4 rounds NOT for time
100ft/100ft single arm farmers walk (20# db)
15 heels over kettlebell or dumbbell (I ACTUALLY could do all of these!)

Good workout today!

Wednesday Workout – CrossFit

February 3, 2021

Back to the gym for this lovely Wednesday morning workout. What will we do?

General Warm Up
2 rounds
10/10 lateral box step-ups (I used a 45lb plate since my leg is still bothering me.)
0:30 glute bridge walk-ups (I did these very slowly and carefully.)
0:30 glute bridge march (I did this carefully.)
0:45 butchers block stretch

Skill and Build Up
Front Squat Prep
10 squat with counter-balance (squats were making my leg hurt so I was careful with these.)
0:30 front rack “in and outs”
5 pause front squats, 0:03 pause
5 front squats

Build Up
4 sets (We decided I would do push presses instead of front squats.)
3 front squats, increasing in load (35# bar + 2.5 + 2.5 = 40; 35# bar + 5 + 5 = 45; 35# bar + 5+ 2.5 + 5 + 2.5 = 50)

Strength/Power
Front Squat – weightlifting (Push presses)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 reps 35# bar + 5+ 2.5 + 5 + 2.5 = 50
Set 2: 4 reps 35# bar + 10 + 10 = 55
Set 3: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 4: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 5: 1 rep 35# bar + 10 + 5+ 2.5 + 10 + 5 + 2.5 = 70
Set 6: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 7: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 8: 4 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 55

Cool Down
2 Rounds
0:30 hollow hold (I was actually able to do this for the entire 0:30.)
20 abmat sit-ups feet butterflied (I could do about 8)

Tuesday at the Gym

February 2, 2021

Another day of CrossFit. What a way to start the day.
My leg is a little sore today. I think I did something to my hamstring. Yes, I’m old and sometimes my body just doesn’t like stuff I try to do. So, guess I should take it a little easy.

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges (careful on these as it hurt on the right side when I did these.)
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

2 rounds
15 Russian swings
5 single arm kettlebell thrusters, right
30 ft single arm kettlebell overhead walk, right
5 single arm kettlebell thrusters, left
30 ft single arm kettlebell overhead walk, left

Skill and Build Up
Power Clean and Jerk Progression
with an empty barbell
5 strict press
5 jerk lands
5 push jerk
5 mid-thigh power clean to push jerk
5 power clean to push jerk (I did mine only from mid-thigh. to hopefully avoid hurting my leg.)

Build Up
2 sets
3 power clean and jerks

Strength/Power
for Weight

Clean and Jerk
Every 1:30 for 7:30 (5 sets)
3 power clean and jerks, unbroken (since I’m taking it easy today I only did 35# bar + 2.5 + 2.5 = 40# and left it at that the entire time.)

Grettel
for time (10:00 time cap)

10 rounds (did the clean and jerks in round 9 – so not too bad)
3 clean and jerks (35# bar + 2.5 + 2.5 = 40#)
3 burpees over the bar (I did the first three sets jumping over the bar – but my leg started to hurt so dropped the jumps and just did 3 burpees each time.)

Tough day trying to be careful but good to still go to the gym.
see you all tomorrow!