Archive for the ‘CrossFit’ Category

Night Before CrossFit

September 8, 2020

Ok, something is SERIOUSLY wrong with me! How in the world is a fat fifty year old excited to be going to the gym??? Why not??…after all it is 2020…crazy, weird stuff happens these days!

But I have to say that I feel like a kid on Christmas eve! Can’t wait for the alarm to go off at 4:45, can’t wait to get to the gym, can’t wait to see everyone, can’t sleep cause I am too excited!!

Ok i have to put this down and seriously make myself go to sleep so I can get up and actually be able to do something when I get to the gym!

I so appreciate all Matt and Alicia have done the last six months! I feel like I still got a great workout everyday! and special thanks to Matt who was always there pushing and encouraging me to do more – even though he was only observing through the computer screen.

ok enough… going to bed so I cam hurry and get to the gym!!

Tuesday – No Zoom Today

September 8, 2020

No Zoom again today. Matt and Alicia are working on getting us back into the gym! Yes, that is exciting but I’m so worried and anxious about having to wear a mask when I exercise. Does the governor not understand that old, fat people can barely breathe when exercising to start with that if you cover their mouth and nose, they will probably die because they can’t breathe at all? Hopefully Matt will still do Zoom?? Guess we’ll see….

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
15 good mornings (round 1)
7/7 single leg good mornings (round 2)
20 front rack “in and outs”
0:30 cossack squats

Skill and Build Up
Power Clean Progression (10 lb db set)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle clean
5 “lands” in power position
5 hang power clean
5 power clean

Build-Up
2 sets (10 lb db set)
3 muscle cleans + 3 power cleans, increasing in load

3 sets (15 lb db set)
1-2 power cleans, increasing in load

Strength & Power
for time
Power clean – weightlifing
1×30

Minimal Equipment
Dumbbells

for time (5:47)
50 dumbbell power cleans (10 with 15 lb db set; 40 with 10 lb db set)

Strength & Power (for weight)
Single arm dumbbell shoulder press
3 x 10 (10 lb set)

Strength & Power (for weight)
single arm dumbbell high pull
3 x 10 (15 lb set)

Good workout. I’m sweaty so I guess I did it ok. Seemed to be a pretty quick workout though. I guess I’ll try to go to the gym tomorrow – still not sure how I will be able to breathe there, but we will see.
Working out by yourself isn’t fun and it is much more difficult trying to do things on your own.

I’m so blessed to have found Matt and Alicia’s gym. Matt is truly a blessing and I’m pretty sure I would have quit this stuff a long time ago without his constant encouraging and pushing. Somehow he seems to be way more confident that I can do more way before I am! I guess he knows if he tells me to do something I’ll trust him and try it.

Talk to you all soon! Maybe I’ll see some of you at the gym in the morning!
Have a great day!!

Monday Labor Day – on My Own

September 7, 2020

It’s Labor Day so no CrossFit with a group today. Happy holiday everyone.
Even Grace has decided to skip out today. Well, I was awake at 4:08 and downstairs now, ready to go. So, I guess I’ll write this and then I’ll figure out how I’m doing the workout and then get started early.

General Warm-Up
1:00/1:00 foam roll hamstring
1:00/1:00 quad roll

2 rounds
200m run easy (bike 0.25 mile)
0:20 bar hang, supinated grip
10 hanging scap retractions
10/10 dynamic calf stretch
10 kang squats, slow

Skill and Build Up
Pull-Up Progression
5 beat swings
5 beat swing + kip (straight arms)
5 pull-up + push-away

Build-Up and Workout Prep
100m run (bike 0.12 mile)
5 back squats
5 pull-ups

Workout
For time (16:30)

800m run (bike 1 mile)
50 back squats (50 goblet squats-10 lb db)
25 pull-ups (25 dumbbell rows – 15 lb db set)
400m run (bike 0.5 mile)
25 pull-ups (25 dumbbell rows- 15 lb db set)
50 back squats (50 goblet squats-10 lb db)
800m run (bike 1 mile)

Not too bad of a workout for doing it myself. I was pleased with the first mile on the bike I finished it in about 3:00. However, the last mile was about 4:00 minutes. But, boy did my legs hurt after the other stuff too!!

Have a nice day! See you soon!

Friday CrossFit – Still Zooming

September 4, 2020

Well, it was nice the governor signed an executive order to open gyms at 25% capacity. I have been waiting for this! However, everyone MUST wear a mask.??? Is she nuts? Fat people and exercise isn’t exactly easy and when I am working out I feel like I can barely breathe sometimes. Is she trying to kill me? Like, what??? just go cover your face so you really can’t breathe.

Hope they still do CrossFit over Zoom because I don’t know how I’m going to be able to do this at the gym.

Who will be working out today? Bob, Dave, Jeff, Reanna, Lacey, Heather, Nikki, Grace, and me?

General Warm-Up
90 single unders
10 double unders
10 cossack squats, pause at bottom of each for 0:02
5 inchworms + up dog to down dog

Skill and Build Up
Thruster Progression (10lb db set)
7 front squats
7 push presses
7 thrusters

Build Up
5 thrusters, first workout weight (10lb db set)
10 beat swings (bent over db rows)
10 double unders (20 single unders)

3 thrusters, second workout weight (10lb db set)
3 strict-pull ups (bent over db rows)
10 double unders (20 single unders)

3 thrusters, third workout weight (10lb db set)
3 pull-ups (bent over db rows)
10 double unders (20 single unders)

Workout
For Time 12:15
30 thrusters (20 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)
20 thrusters (10 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)
10 thrusters (10 – 10 lb db set)
25 pull-ups (25 – db bent over rows)
90 double unders (100 single unders)

*compare to 7/3

Recovery and Cool Down
5:00 row, bike or walk (5:00 walk – 2:30 half-way to the gym and back)
2 Rounds
1:00/1:00 lower leg barbell smash
1:00/1:00 banded shoulder stretch
1:00 double quad stretch

Good workout. I’m excited for the opportunity to go to the gym but I am really not sure if I can do it because of wearing a mask. I think I will definitely be passing out.

Thursday CrossFit

September 3, 2020

Who will be working out today? Bob, Dave, Jeff, Lacey, Reanna, Nikki, and me. Guess Grace didn’t get up.

General Warm-Up
2 Rounds
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

Follow each round with:
10 bootstrappers, pause 0:02 at the bottom and top of each rep
10 straight leg sit-ups
0:45/0:45 glutei bridge

Skill and Build Up
Deadlift Prep
10 stiff leg deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03eccentric phase
10 deadlifts

Build Up
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, moderate weight (15 lb db set)
3 deadlifts, moderate to heavy weight (20 lb db set)
1 deadlift, challenging weight (15 lb db set)
1 deadlift, weight slightly less than first workout weight (15 lb db set)

Workout – Strength & Power
Every 3:00 for 9:00 (15 lb db set)
3 deadlifts @ -80% of 1 rep max (15 every 3:00 15lb db set)

Workout – Part 2
for Time (12:12)
3 rounds
400m run (0.5 on bike -1:28-1:33 each round)
21 deadlifts (25 with 15 lb db set)
12 toes to bar/object (tried to do holding on to exercise bike and trying to reach my legs to touch bike — however, do you recall that I am 50 and I am fat? Well, people like me can’t really toss their toes up over their head to touch something. However, I think there was a little bit of progress because I did get my butt off the floor a few times and I actually thought for a second that maybe someday I will be able to touch something over my head. Well, that’s definitely someday but someday could be like forever from now.)

Cool Down
2:00 foam roll lower back

Good workout and now time to shower and head to school 🙂

CrossFit Wednesday

September 2, 2020

Ok, the governor speaks today at 2:30 p.m. oh, the anxiety I will have until then. What will she say today? Will she say we can go back to the gym?

Who will be working out today? Bob, Dave, Jeff, Lacey, Heather, Grace, and me?
Nice to see Bob, Dave, Jeff Fisher, Lacey, Heather, Reanna, Grace and me.

General Warm-Up
3:00 row (bike)

1:00/1:00 ankle mobility posterior banded distraction
1:00 squat with hand reaches

2 rounds
0:15/0:15 single leg lateral hop (did step-ups on step as I couldn’t do a single leg jump – but I guess what do you expect? I’m 50, fat, and love food.)
0:45 glute bridge walk-ups
1:00 squat therapy, move at a slow pace for the entire duration

Workout Prep
Wall Ball Progression + Box Jump Prep
7 wall ball front squats (dumbbell thrusters – 15 lb set)
5 box jumps, low height (step ups on stairs)
7 wall ball push press throws (dumbbell thrusters – 15 lb set)
5 box jumps, medium height
7 wall ball shots (dumbbell thrusters – 15 lb set)
5 box jumps, workout height or slightly lower

Workout
for time

3 rounds
15 wall ball shots
20 box jumps
15 wall ball shots
25/20 cal row

Minimal Equipment Options
Dumbbell Option
3 rounds for time
15 dumbbell or kettlebell goblet thruster (15 lb set, 8lb set, 8lb set)
25 tuck jumps (stair step-ups)
15 dumbbell or kettlebell goblet thruster (10lb set, 8 lb, 8lb)
250 single unders (1:30 bike – approx 11-13 cal)

Accessory Work and Recovery
3:00 row, bike, walk, run or jump rope (Grace and I did a 3:00 walk outside)

2 rounds
5 standing leg extensions, right
0:10 right leg hold at parallel
5 stand leg extensions, left
0:10 left leg hold at parallel
5 standing leg extensions, right
0:10 right leg hold at parallel
5 standing leg extensions, left
0:10 left leg hold at parallel
0:45/0:45 couch stretch

Guess another good workout. Now to shower, head to school and then Olivia has her first cross country meet tonight! Just hope this humidity gets better by evening.

Have a good day everyone!

September 1 – CrossFit

September 1, 2020

So hard to believe it is already September. Life has been so strange since March it doesn’t feel like we should be to the Fall yet?

Who will be working out today? Bob, Jeff, Dave, Reanna, Lacey, Nikki, Grace, and me.
Nope today was Bob, Jeff, Dave, Kim, Heather, and me.

General Warm-Up
2 rounds
1:30 bike or row easy
5 squats with counter-balance, 0:03 descent and 0:03 pause in bottom (8lb db)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Squat Clean and Jerk Progression (8lb db)
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
5 sets (15 lb set)
1-3 clean and jerks, increasing in load each set to the starting weight for the day.

Workout
Clean and jerk (15 lb set)
1-1-1-1-1-1-1
*complete the first 3 sets on a 3:00 timer and the last 4 sets on a 3:30 timer (compare to 7/1/20)

Accessory Work and Cool Down
75 banded pull-throughs or banded good mornings
75 toe touch crunches (50)

So, we did this same workout this summer, July 1st when we were in St. Louis. We got up at 4:30 a.m. to join the 5:30 a.m. class. I did this workout with a set of 10 lb db so I guess I know I have definitely improved as today was done with a 15lb set of dumbbells.

Also, in July I only did 40 toe touch crunches and today I did 50. I stopped when every one else was done.

Good work out and now shower and to school 🙂

Friday CrossFit

August 28, 2020

The week went by so fast. Guess that’s what happens when you end up being so busy!

Who will be here today? Bob, Jeff, Nikki, Lacey, Heather, Grace, and me.
I was close…Bob, Jeff, Nikki, Lacey, Reanna, and me.

Front Squat Warm-Up
On an air bike or rower, complete 5 intervals of: (bike)
0:50 easy
0:10 hard

2 rounds
Kettlebell Front Rack Warm-Up
5/5 half kneeling windmills (8lb db)
5/5 arm bar with press (8lb db)
5/5 quadruped rotations
5/5 half kneeling halos (8lb db)

15 Squat Therapy squats
Use a 31×3 tempo for all reps (no weight)
*0:03 down, 0:01 bottom, fast up and a 0:03 top

Front Squat Build-Up
3 reps of the following: (8lb db set)
1 slow front squat + 1 pause front squat + 1 front squat , empty barbell

4 sets of 1 pause squat + 1 front squat increasing load each set 8 lb db set)

Workout
Every 2:00 for 10:00 (5 sets)
1 paused front squat + 1 front squat (5 +5 with 8lb db set)

Notes
use dumbbells for same movements

Transition
reduce weight for part 2
move all barbells from racks to floor

Workout Part 2
For time 6:14
42 sit-ups (20 abmat couch sit-ups)
21 front squats (8lb db set)
30 sit-ups (20 abmat couch sit-ups)
15 front squats (8lb db set)
18 sit-ups (9 abmat couch sit ups)
9 front squats (8lb db set)

*sit-ups reduce reps if volume is excessive, 31, 20, 9
*use dumbbells for front squat

Accessory Work & Recovery
1:00/1:00 foam roll quads
1:00/1:00 foam roll glutes

Great workout for a Friday. Have a great weekend everyone!

CrossFit Thursday

August 27, 2020

Who will be working out today? Bob, Jeff, Nikki, Reanna, Lacey, Grace, and me?

Small group today as it was only Lacey, Heather, and me.

General Warm-Up
5:00 row or bike, increase the pace every 1:00

Skill and Build-Up
Double Kettlebell Overhead walk Prep (used 8lb dumbbell)
*Perform the first 4 steps with light kettlebells or dumbbells
10/10 single arm dumbbell or kettlebell shoulder press
10/10 windmills
50ft/50ft single arm kettlebell overhead carry
50 ft double kettlebell overhead walk, light
50 fit double kettlebell overhead walk, moderate
50 ft double kettlebell overhead walk, anticipated workout weight

Strict Toes to Bar Prep
10 straight leg sit-ups (I did regular sit ups)
10 toes to kettlebell (do you really think this fat, fifty year old can touch her toes to a kettlebell that someone placed above my head?? I don’t think so. I ended up doing tuck crunches. I’m actually getting better at those as I can get my knees and my chest much closer together and my legs and shoulders are clearly off the floor. Progress I guess.)
5 strict leg raises
5 strict toes to bar

Workout
20:00 AMRAP (5 full sets and I was in the middle of the tuck crunches when time ended)
20cal/16 cal row or bike (1:30)
15m double kettlebell overhead walk (8lb db set)
10 strict toes to bar (tuck crunches)

Accessory Work
3 Rounds NOT for Time
10 dumbbell floor presses (8lb set)
30 banded triceps pushdowns

Good workout. Now to shower and head to work. Busy day….helping teachers, meetings, finish schedules, assign lockers and somehow be ready for orientation tonight. Can’t believe we start school on Monday 🙂

CrossFit on a Wednesday

August 26, 2020

We’ve been CrossFit zooming way too long. I can’t even be creative to come up with titles anymore. Oh well, pretty soon, we will just be down to the date.

Who will work out today? Bob, Jeff, Lacey, Reanna, Nikki, Grace, and me.
Guessed pretty close – Bob, Jeff, Lacey, Reanna, Heather, Nikki, Grace, and me.

General Warm-Up
2 rounds
1:30 jump rope easy
1:00 glutei bridge walk-ups
0:30/0:30 side plank dips
10 tiger bend push-ups
0:45/0:45 heel-toe hamstring stretch

Skill and Build Up
Deadlift Prep (15 lb db set)
10 stiff legged deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03 eccentric phase
10 deadlifts

Build-Up
5 sets (15 lb set)
3-5 deadlifts, increasing in load (5 each set)

Perform 15 double under and 5 burpees after sets 2 and 4 (30 single unders + 5 burpees)
Final warm-up set should be slightly below anticipated workout weight for day.

Workout
5 Rounds (15 lb db set)
2:00 Timeframe
5 deadlifts, heavy
50 double unders (75 single unders)
remaining time complete as many burpees as possible (was able to complete 4 or 5 each round – they are getting better, I can actually jump forward a little bit)
2:00 rest after each round

Modifications
dumbbells
10-15 dumbbell deadlifts

double unders – reduce reps or 75 single unders

Cool Down and Recovery
2 Rounds
0:30 hollow hold (I CAN ACTUALLY do this for the whole time!!)
0:45/0:45 pigeon stretch on floor

Hope everyone has a great day!

See you tomorrow!

Totally Tuesday

August 26, 2020

Where did the summer go? I can’t believe school starts next week.
And wow, we are still doing crossfit from home.

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

It was actually Bob, Jeff, Reanna, Lacey, Heather, and me.
I guess that first day of college made Grace too tired to get up.

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

Kipping Pull-up Progression (3 sets of 10 dumbbell bent over rows – 15 lb set)
10 beat swing stops
2×2 beat swings + 1 kip
2×2 beat swings + 1 kipping pull-up
2×2 beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 kipping pull-ups

Notes:
Perform 6 walking lunges after each set of the 2-1-2 drill. (6 after each set)

Workout
For time 25:00 cap
In any fashion accumulate
100 pull-ups (20, 20, 20, 20)
2000m of running (bike – 0.85, 0.92, 0.9, 0.8)
300 walking lunges (60, 80, 60)

Cool Down and Recovery
1:30/1:30 couch stretch
1:30/1:30 spiderman stretch

Wow! What a workout! I really didn’t think my legs were going to stay in this one. They felt as if they could give out at any minute. However, I pushed and made it to the end of the time cap. Didn’t totally complete it but it was a good attempt. Next time we have something like this at least I’ll have a place to start and know what I need to do to beat it.

Have a great day everyone!!

Another August Monday at Home

August 24, 2020

Ok, when will the gyms open?? This is crazy that we have been doing this from home since March.

Who will be working out today? Grace (I’m not sure, it’s her first day of college but from home – she’s not thrilled about being home.)
Bob, Jeff, Reanna (haven’t seen Reanna in a long time, nice to see her), Nikki, Lacey, Grace, and me.

Grace did show up! She was actually up early. Guess she’s excited for school 🙂

General Warm-Up
2 Rounds
Kettlebell warm-up series A (used 8lb db)
10 Halos
10 good mornings
5/5 one arm swing to eye level
5/5 single kettlebell press overhead
10 goblet squats
*use a lightweight

Skill and Build-Up
Weighted lifting Prep (used 8lb db set)
5 hang high pulls
5 shoulder presses
5 hang muscle cleans
5 push presses
5 hang power cleans
5 push jerks
5 front squats
5 hang squat cleans
5 split jerks

Build-Up
2 rounds (8lb db set)
3 hang muscle cleans
3 push presses
3 hang power cleans
3 push jerks
3 hang squat cleans
3 split jerks

Workout
Every 2:00 for 6:00 (3 sets) (15lb db set – 7 of each)
3 hang muscle cleans
3 push presses

into

Every 2:30 for 10:00 (4 sets) (15lb db set – 7 of each)
3 hang power cleans
3 push jerks

into

Every 3:00 for 12:00 (4 sets) (15lb db set – 6, 7,7 of each)
3 hang squat cleans
3 split jerks

If using dumbbells consider reps in the 3-7 range for each movement in order to accommodate the available loading.

Accessory Work
3 rounds NOT for time
7/7/7 three way raise
21 toe touch crunches

Good workout for a Monday.