Archive for the ‘CrossFit’ Category

Monday CrossFitting

April 19, 2021

Another week begins. Always good to get back into routine.

It’s not a purse, it’s called a satchel, Indiana Jones wears one… – (Who said it?)

  GENERAL WARM-UP (~10:00)

2 Rounds
2:00 Row or bike, increase pace on the second round (bike)
10 Scap retraction push-ups
1 Inchworm into 10 Up dog + down dog
0:45 Butcher’s block stretch


Ring Dip Prep (~5:00)
0:20 Ring top support
0:20 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
3-5 Ring dips
*For the ring dip movements, keep feet on the ground as needed.

I did box dips since I didn’t have rings. 

Notes Take care of any final workout prep during this time.


Workout, part 1 (~8:00)
Every 2:00 for 8:00 (4 sets)
5 Weighted strict ring dips

Notes The first 1-2 sets are intended to be light while the remaining sets are intended to be very challenging. Regardless of capacity, it is intended for athletes to perform a challenging dip variation for 5 reps. This can be achieved by utilizing unweighted strict dip, band assistance, using parallel bars, or feet on the floor for assistance.


I did this one with my box.

Every 2:00 for 8:00 (4 sets)
5 Box dips (use 2 chairs or any other stable surface that is available at home)
*Add load such as a backpack. See variation videos attached.


Put away equipment from part
1. Push Press Progression With an empty barbell:  45# bar
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Push press

Build Up
6 Front rack reverse lunges, empty bar
5 Push press, intended workout weight  50#
4 Front rack reverse lunges, workout weight

Organize the class into starting areas for part 2.

  WORKOUT, PART 2 (~15:00)

For total reps 15:00 EMOM
Minute 1: 0:30 Max calorie row or bike (bike)
Minute 2: 0:30 Max rep push press (95lbs/65lbs) (50#)
Minute 3: 0:30 Max rep front rack reverse lunges (95lbs/65lbs)  (50#)

Notes On each round strive for a near max effort sprint on the rower/bike. The push press and lunge load is intended to be light with 0:30 of work being able to be completed without putting the barbell down. Push Press and Front Rack Reverse Lunges *Use a load that allows for 0:30 of work to be completed without putting the barbell down.

MInimal Equipment For total reps Dumbbells Available 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep dumbbell push press Minute 3: 0:30 max rep dumbbell reverse lunges For total reps Body Weight 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep pike handstand push-up + push-up Minute 3: 0:30 max rep Jumping lunges

Good workout for today.
Hope to see everyone at the gym in the morning!!
Have a great day!

Friday CrossFit

April 16, 2021

There is power in simplicity.

  GENERAL WARM-UP (~12:00)


2 Rounds
10m Inchworm walk
10m Spiderman walk
10m Lateral lunge walk
10m Toy soldier
10/10 Lateral leg swings
1010 Dynamic calf stretch
10m High knees
10m Butt kickers
3 No push-up burpees + 2 burpees
100m Run

  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~30:00)


For time
200m Run (bike 1:15)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
800m Run (bike 4:30)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
200m Run (bike 1:15)
20 Burpees (5 burpees)

end of the 30:00 I was more than fine to be done! I don’t think I’ll ever get burpees so I do them good and quick.

Notes When running and burpees are put together you automatically know it’s going to be an uncomfortable conditioning workout! This workout utilizes an interval format to allow athletes an opportunity to push the pace on both movements. It is intended for all athletes to be able to complete this workout in under 30:00.

Run *Reduce distances as needed. General time guidelines are as follows: 200m efforts are intended to be done in under 1:00-1:15. 400m efforts are intended to be done in under 2:00-2:30. 800m effort is intended to be done in under 5:00.
Burpees *Consider performing a number of reps that allow for completion in under 2:00.

It is acceptable to have athletes exceed the 30:00 time guideline if they have the desire and if the coach determines that it is acceptable for that particular athlete.

Have a good weekend and I will see you on Monday!

Thursday Zooming Again

April 15, 2021

After my trip I’m a bit tired and decided to do Zoom for a few days.

Simplicity is the ultimate sophistication.

  GENERAL WARM-UP (~12:00)


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

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch (8lb db)


Happy I have a 45# bar at home with some 2.5# plates and some 5# plates. At least I can do a little more than I can with my dumbbells.

Shoulder to Overhead Press (~6:00)
5 Shoulder presses
0:20 Barbell overhead hold
5 Dip and hold
5 Dip and drive fast
5 Push presses
5 “Lands”
5 Push Jerk
The final 5 movements are in the video labeled: push press and push jerk combo progression

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build Up (~6:00)
2 Sets (1st set -50#, 2nd set – 55#)
3 Shoulder press + 3 push press + 3 push jerks
*Use intended shoulder press workout weight on the final set.

Then, (50# – decided that i would not be able to do all the reps if I used 55#s)
5 Deadlifts
3 Push press + 3 push jerks (Use intended push press weight)
5 Deadlifts (Use intended workout weight)
3 Push jerks (Use intended workout weight)
*Rest as needed between sets.

  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~15:00)

For time (not sure on time – couldn’t see a clock – but it was under 15:00)

25 Shoulder presses (95lbs/65lbs) 50#
50cal/40cal Row 40 cal bike
25 Push presses (115lbs/75lbs) 50# could only do 20
50 Deadlifts (135lbs/95lbs) 50#
25 Push jerks (135bs/95lbs) 50# could only do 20

Notes This workout is intended to challenge the strength and muscular endurance of the shoulders while also incorporating complementary movements that will elevate the heart rate and challenge the stamina of the posterior chain. The load on each pressing movement is intended to challenge the athlete to complete each set of 25 reps with 1-2 short rest breaks. The deadlift load is intended to be light where at least 20 reps can be completed consecutively. It is intended for athletes to finish this workout in under 15:00 while faster times may be under 10:00. Today is a great day to substitute the SkiErg if available.


Shoulder to Overhead Movements *Reduce reps by 5-10 reps to use loading. *Use a load that allows for reps to be completed with no more than 2 short rest breaks. Rowing *Row a number of calories that allows for completion in under 5:00. *SkiErg. Deadlifts *Reduce reps by 5-10 reps to use intended loading. *Use a load that allows for 15-20+ reps to be completed consecutively. Minimal Equipment Options Dumbbells Available For time 25 Dumbbell shoulder presses 800m Run or 2500m bike (outside) 25 Dumbbell push presses 50 Dumbbell deadlifts 25 Dumbbell push jerks Bag/Backpack Available For time 5 Wall walks 800m Run or 2500m bike (outside) 25 Handstand push-ups 50 Bag behind the neck good mornings 75 Bag push press (shoulder to shoulder)


25/25 Single leg seated leg curls
50 Band face pull (low band)
25/25 Single leg seated leg curls
50 Band pull-aparts
50 Banded bicep curls

Definitely glad I have a set of bands at home. It’s great to be able to do the accessory work and i use them quite often when I just feel like doing a little bit of stretching. They are also easy to travel with!

Wednesday Back at the CrossFit Gym

April 14, 2021

I had a great vacation to Utah but I definitely missed being in the gym. I left home on April 4 and returned on April 13. It’s weird but I definitely missed going to the gym every morning. I did try to do workouts on a number of days. Would get up early go to the fitness room and do what I could. Even traveled with my stretchy bands so I could always be able to do something! Borrowed 15# dumbbell set from my new niece (married my nephew while I was out there). Did what I could with the dumbbells that was definitely great to have those available.

Simplicity is good for the soul!

  GENERAL WARM-UP (~12:00)
3:00 Row, SkiErg, or bike easy

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:30 Glute bridges
0:30 Wall sit
0:30 Squat with hand reaches


Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Back squats (Use a tempo of 0:05 lowering, 0:05 bottom, 0:05 up and no pause at top)
5 Back squats, no pause
*Use an empty barbell

Build-up (~10:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time.


Workout (~27:00)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 back squats (35lb barbell + 10 + 10 = 55lbs)
Set 2: 3 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 3: 2 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 4: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 5: 3 back squats (35lb barbell + 37.5 + 37.5 = 110lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 42.5 + 42.5 = 120lbs)
Set 8: 3 back squats (35lb barbell +45 + 45 = 125lbs)
Set 9: 2 back squats (35lb barbell +47.5 + 47.5 = 130lbs)

*Compare to 11/5/20 Notes
The back squats are the focus of the day! Attempt to have all sets be at ~75-80%+ of a 1 rep max. Hit these sets hard and get heavy. The first “wave” of 5-3-2 is intended to be the lightest “wave” and the final “wave” of 5-3-2 is intended to be the heaviest “wave”. See the following example: Set 1: 185 x 5 reps Set 2: 195 x 3 reps Set 3: 205 x 2 reps Set 4: 195 x 5 reps Set 5: 205 x 3 reps Set 6: 215 x 2 reps Set 7: 205 x 5 reps Set 8: 215 x 3 reps Set 9: 225 x 2 reps

A Fit Friday (or trying to get Fit)

April 2, 2021

A dream with dedication is powerful!

  GENERAL WARM-UP (~10:00)

2 Rounds
50 Jumping jacks
0:40 Plank shoulder taps
0:30/0:30 Heel toe hamstring stretch
20 Banded good mornings
10 Cossack squats





Kettlebell Swing Warm-up (~3:00)
With a light kettlebell (18#)
10 Single kettlebell deadlifts
7 Russian swings
7 Kettlebell swings

Workout Prep (~4:00)
100ft. Kettlebell farmers carry (25# db set)
5 Kettlebell swings, workout weight (18#)
3 No push-up burpees


  WORKOUT (~20:00)

For time: 3 Rounds
200m Kettlebell farmers carry (35lbs/25lbs) (I actually did the 25# db set. This was the first time I used that much weight for that length of a carry. First two rounds I did non-stop without setting down the db. The third round I ended up having to set down the dbs after the third round down/back. Set them down for a few seconds and then did the final three down/backs. My arms were REALLY sore after this!! That was pretty long to carry that much weight!)
25 Kettlebell swings (53lbs/35lbs) (used 18# kettlebell and was able to do all of these fine. The third round was pretty tough as my arms were really tired and sore after the farmers carry.)
30 No push-up burpees (had to scale these as I am soooo slow at these – 1st & 2nd rounds did 20. 3rd round hit the 20 min time cap when I was just finishing 10 – fine with me.)


Notes The workout will be challenging the lungs and grip. The first 200m farmers carry is intended to be completed without putting the kettlebells/dumbbells down although 1-2 very short breaks is acceptable. The kettlebell swings are intended to be able to be completed unbroken or with 1-2 very short rest breaks. The no push-up burpee may seem like an easy movement when compared to the classic burpee. However, this burpee variation when completed at a fast pace making it extremely taxing.
This workout is intended to be 20:00 or less.
Kettlebell Farmers Carry *Reduce load 1st. Kettlebell Swings *Reduce load for consistent reps. No Push-up Burpees *Enjoy. Minimal Equipment Options Backpack/Bag Option 3 Rounds for time 0:45/0:45 Side plank 25 Bag swings 30 No push-up burpees



3 Rounds NOT for time
10-20 Hanging flutter kicks (I tried to do hang but my arms hurt and I couldn’t even hang. I ended up laying on the floor doing flutter kicks.)
10/10 Paloff press (used a red band)
5/5 Single arm ring row (these were really hard but I’m sure they are good for building strength in your arms – think my next purchase should be rings?)


Notes Move through this section at a moderate pace and focus on the quality of each movement. Perform the ring rows with a controlled 0:03 lowering phase. Hanging Flutter Kicks *Flutter kicks (floor) Paloff Press *Use a band tension that allows for the reps to be completed at a controlled pace. Single Arm Ring Row *Position the feet to allow for 5 reps each arm to be completed unbroken *8-10 Ring rows.

Ok this workout was much tougher than it looked. My arms really are tired and sore. They just need to rest.

Good week. not sure when I’ll be back – heading to Utah Sunday morning and will be back to the gym for sure on 4/14.
Guess I’ll see you then! If I actually do some workouts while I’m gone, I’ll try share with you!

See you!

CrossFit on a Thursday

April 1, 2021

Damaged people are dangerous, they know how to survive!

  GENERAL WARM-UP (~10:00)

2 Rounds
12cal/10cal Row
Banded Delt Hell
10 Snatch grip straight arm front raise
10 Behind the neck snatch grip press
10 Band pull-aparts
10 Banded overhead squats


10 Bench press, empty bar (10# db set db press)
5 Box jumps, low
5cal Row
5 Bench press, light
5 Box jumps, moderate
5cal Row
3 Bench press, moderate
3 Box jumps, workout height
5cal Row

  WORKOUT, PART 1 (~12:00)

Every 4:00 for 12:00 (3 rounds)
10 Bench press (10# db set – db press)
20cal/15cal Row (15cal row)

Notes Use a challenging load on the bench press that makes 10 reps very difficult to achieve unbroken. The load can be adjusted on each round if needed.
The row is intended to be treated as a near max effort sprint on each round. Strive to complete each in under 2:00. If performing a bench press is not possible due to equipment, perform a dumbbell bench press or a barbell shoulder press. This interval format should allow for athletes to spot each other. One athlete can start at 0:00 and the other can start at 2:00. If needed, athletes can start on part 2. Bench Press *Dumbbell bench press *Barbell or dumbbell shoulder press Row *Reduce calories to complete in 2:30 or less. *Use a bike. Minimal Equipment Option 20:00 AMRAP Max rep dumbbell bench press or push-up 250 Single unders

WORKOUT, PART 2 (~12:00)

Keep the clock running from part 1.
Start this section when the clock hits 13:00:
Every 4:00 for 12:00 (3 Rounds, 25:00 running clock total)
25 Push-ups (10 each time but unbroken)
15 Box jumps (30″/24″) (16″ box)
Ok these damn boxes!! I have actually been waiting all week for these box jumps. I have jumped on them before so I KNOW I can do it. So I had told myself I was going to just jump and see what happens. Well, I get the box set, get ready to jump, and…NOPE…I couldn’t do it. Did a step-up instead. Why can’t I get rid of this mental block??
So when we started in the workout I again kept telling myself I could do it and I would just jump but I would get ready to and I just couldn’t so the first round I did step ups and then the other two rounds I just backed up from the box and practiced jumping to show myself I could jump high enough. The third round I practiced jumping and then I would get close to the box to try to jump and then, NOPE couldn’t do it. What the hell?? How do you get past this mental block of not being able to do this??
I will someday get these damn boxes – and I’ll get the 20″ box too!! Guess just not today.

Notes The goal is to complete the push-ups unbroken or with 1 short rest break. If 25 consecutive push-ups are easy do deficit push-ups. If 25 push-ups are not easy reduce reps to be completed in no more than 3 fast sets, 20, 15, or 10. The box jump height is relatively high but should allow for 15 reps to be completed at a consistent pace. Each round is intended to take less than 2:00 to complete. Push-ups *Deficit push-up. *Reduce reps. *Incline push-up. *Band-assisted push-up. Box Jumps *Reduce height for consistency and speed.

Workout 4 for the week complete. Good week so far. Have a great day! See you tomorrow!

Wednesday Fit at CrossFit

March 31, 2021

The most important factor in survival is not intelligence or strength, but adaptability.

  GENERAL WARM-UP (~15:00)

Run 400m @ EZ pace (bike 3:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Walking Samson stretch
10yds Toy soldiers

2 Rounds
15/15 Bird dogs,
slow 30 Deadbugs


Back Squat Specific Warm-up (~3:00)
5 Squat therapy
5 Kang squats
5 Back squats

Notes Use a 0:03 lowering on the squats.

Build Up (~7:00)
100m Run
5 Back squats, light
5 Sit-ups
100m Run
5 Back squats, moderate
5 Sit-ups
100m Run

    WORKOUT (~17:00)

For time: 15:25
800m Run (bike 1000m)
Into 21-15-9 rep rounds
Back squat (155lbs/105lbs) 55#
2x Sit-ups 42-30-18 (25, 20, 18) (sit-ups are always very hard for me and take a long time however, a year ago, I couldn’t even do a sit-up. So, doing what I did I felt really good about.)

800m run (bike 1000m)

Notes The barbell starts on the floor for the back squats. The load is moderate and is intended to allow for all rounds to be completed unbroken.
The sit-up volume is challenging and will impact the trunk for the back squats. Attempt to perform the movement at a fast pace on each round. Expect the final run to be very demanding when following the lower body demand of the back squats. Shooting for sub 12:00 will be a tough goal to strive for while completing the workout in under ~17:00 is a great goal. The reps on the sit-ups are 42-30-18. Run *Reduce the distance to complete in less than ~4:30 Back Squats *Reduce load to complete consistent “pretty” reps. *Choose to keep the loading and decrease the reps is a great option today to assist athletes moving more weight than usual. Sit-ups *Use a v-tuck Dumbbells Available *Use dumbbell front squats Bodyweight Only *Use air squats

Another good day at the gym. It’s amazing the things I can do now that I could not even dream of doing a year ago!

Have a great day and I will see some of you tomorrow!!

CrossFit on A Tuesday

March 30, 2021

Another day back at the gym. How many people will be there today? There were probably 10 of us today. Not too bad.
This new gym is so awesome. So wonderful they were able to buy their own building.

If more of us valued food and song and cheer above hoarded gold, it would be a merrier world. J.R.R. Tolkien

  GENERAL WARM-UP (~12:00)

3 Rounds
0:30 Single unders
0:10 Rest

2 Rounds
0:05-0:10 Double unders or practice (I don’t think I’ll ever get these!)
0:10-0:20 Rest

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 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


Power Clean Progression (B) (~5:00) empty barbell 45#
5 Clean deadlift to mid-thigh
5 Clean deadlift to shrug
5 Muscle cleans
5 “Lands” in power position
5 Hang power cleans
5 Power cleans

Build Up (~6:00)
3 Power cleans, light – 45# bar
10 Beat swings
10 Double unders – singles
3 Power cleans, moderate – 65#
3 Pull-ups or variation to be completed in the workout. – ring rows
10 Double unders

WORKOUT (~15:00)

For time:
10 Rounds
5 Power cleans (135lbs/95lbs) 65#
7 Pull-ups – hard ring rows
25 Double unders – attempts or singles for 0:30
*Take 1:00 rest when the clock hits 3:00, 7:00, 11:00, 15:00, etc.
Notes This is an interval workout where athletes will work for 3:00 and rest for 1:00.The load on the power clean is moderate and athletes are intended to be able to complete 5 reps consecutively on at least the first 2-3 rounds.
It is not intended to have long periods of time spent on the pull-ups and strive to complete all sets unbroken following a quick transition from the cleans.
The double unders are intended to not exceed more than 0:30 on any round.
Faster times for this workout will be under 10:00 and all are intended to be done in under 15:00-17:00.

I was able to get 9 complete rounds done and almost the 10th just short on the jump roping.


Power Cleans
*Reduce load to be able to achieve 5 reps.
*Perform a hang power clean if maintaining a sound position when pulling from the floor is difficult.

Pull-ups *Jumping pull-up.

Double Unders *Practice for 0:30 on each round. *15 Jumping double taps.

Minimal Equipment Options Dumbbells Available *5 Dumbbell power cleans (135lbs/95lbs). *No pull-up bar, dumbbell bent over row. Bodyweight Only For time: 10 Rounds 10 Jumping lunges 7 Pull-ups or truck rows 25 Double unders *Rest for 1:00 at 3:00, 7:00, 11:00, 15:00, etc.

Another good day at the gym.

Wow – so hard to believe that I actually go to a gym everyday and I enjoy it! Weird how life happens. A year and a half ago I would have told you that there was something wrong with YOU if you thought I’d ever go to a gym daily and actually workout! It has been great! So glad I go and so glad that it is such a great community.

Monday CrossFit

March 29, 2021

Now that the Open is over, back to just working out. However, now I have actual Goals while I CrossFit. I am going to work on wall walks, jump roping (I was always very good at jump roping even when 9 months pregnant with my 4th child – so I can do this again!) and the damn box jumps – by God, I am going to get the box jumps! I know it’s really just mental because I have done one before so somehow I have to get past the mental part of this….

Well, let’s see how many will be at class today and what we will be doing?
There were probably about a dozen of us at class this morning.
And…more split jerks! Guess we’ll see how I do?

If we look at what we eat, we can tell what we are!

(Pretty weird quote – I guess I would be frosting. Is that a good thing or a bad thing? 🙂 )


2 Rounds
0:30 Hollow hold (I can actually do this for the whole 0:30.)
0:30 Arm haulers (I can’t really get my arms anywhere near each other when moving them to the back – but it will come eventually.)
10 Front rack “in and outs” (45# bar)
10 Barbell overhead reverse lunges (did the first round without a barbell, 2nd round with barbell)
10 Jumping lunges (these are very hard for me – there is no way I could do 10 each time)


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
I worked with Steve today. We used a 35# bar. Built up to 65# but decided to use 55# as our starting weight for the workout.
Notes Take care of any final workout prep during this time.



Workout (~17:30)
Every 2:30 for 17:30 (7 sets)
Split Jerk
Set 1: 5 Split Jerk    55# (used these five to be sure we had the movement correct and felt really comfortable)
Sets 2 and 3: 3 Split Jerk    65#, 70#
Sets 4 and 5: 2 Split Jerk Sets   80#, 85#
6 and 7: 1 Split Jerk    90#, 95#

PR for me and Steve! Good Job to us!

*Compare to 2/17/21
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.
Split Jerk *For those that are new to the movement, consider keeping the load lighter and perform 3-5 reps for all sets.


Minimal Equipment Options Dumbbells Available 5 Rounds for quality 7 Dumbbell split jerks 7 Handstand push-ups 0:30/0:30 Side plank to reach through Notes If 7 reps are easy on the split jerk add 3-5 reps each round. Perform a handstand push-up variation that is challenging but allows for 7 reps to be completed unbroken on each round. Bodyweight Only 5 Rounds for quality 10 Handstand push-ups 0:30 Handstand hold 0:30/0:30 Side plank to reach through Notes Complete a handstand push-up variation that is challenging but allows for 10 reps to be completed consecutively on all rounds.


8 Rounds
0:20 Floor press (75lbs/55lbs) (15# db set = 30#)
0:10 Rest
0:20 Hollow hold
0:10 Rest

Notes The load on the floor press is light and should allow for continuous movement for the entire 0:20.
Do NOT slam the arms/elbows into the floor during the floor press.
The hollow holds will be challenging for 0:20 unbroken of every round.
Complete a variation that allows for at least 0:10 to be completed during each 0:20 interval.

Movement Modifications Floor Press *Reduce load Hollow Hold *Perform a bent leg hollow hold

Ok good workout for a Monday.
I was a bit sore from lifting on Friday and Saturday but i got through this fine.

Have a good day everyone! See you tomorrow!

Saturday Weightlifting

March 27, 2021

Had so much fun at the Open yesterday and felt good about lifting decided to get up this morning and go to the Olympic Weightlifting class. I had been one other time and it was good because it helps you really get the movements down.

There were only four of us there so it was really good to work on snatch, and jerks.

It was really good and I think I’ll try to go more often.

Good workout for first thing Saturday morning.

CrossFit Open Week 3 Competition

March 26, 2021

Week three of the CrossFit Open. How in the world did I get into this stuff? Crazy how much fun it has been and how I have actually looked forward to hearing the workouts, etc.

Today’s workout was announced yesterday at 3:00 p.m. I made sure I was in my office on a “‘phone call” so I could get the announcement right away!
Then I actually went to the gym when I left work so I could get some coaching tips and practice hanging knee raises. Not sure I could do 30 of those. After practicing a few times, I’m sure I can do them it will just be slow. But who really cares – I have 15 minutes causes not like I can do much more of the workout!

Here are the workouts (yes, there are two for today):

The first workout was pretty tough. Took me quite awhile but it was ok because I had 15 mins to do the first workout. The front squats with 45# and the thrusters with 45# was tough. I got to about 11 and wasn’t sure I could finish to 15. But pushed through and got them! The hanging knee raises took quite awhile as I haven’t figured out how to get a good grip on the bar so I slip a lot. I FINALLY managed to get through those.

Then on to workout 21.4 – weightlifting complex. Here are my results.

PR by 30# for the split jerk. This was a good workout and great way to start the day. 
So fun to have done this Open. Glad people encouraged me to sign-up!

Here’s my facebook post about the Open:

CrossFit Open workouts 21.3 & 21.4 complete. Pretty happy with my 30# PR on the weightlifting complex #85 split jerk.
Thank you to all of you who encouraged me to sign-up and encouraged me throughout these workouts. Thank you to CrossFit Timoro Team White for reassuring me my efforts would not be negative to the team. Thank you to the awesome coach Matt Young who pushes me to do more than I think I can! Somehow I have complete trust in him and if says I can do something than ok, I’ll do it (or at least try my hardest).
He said to sign up, I was nervous but ok, I did. I said I couldn’t do wall walks (scaled) and he said I could, I did. He said have fun, I did. And special thanks to my daughter, Victoria Heckenlively who convinced me to go to CrossFit Timoro – definitely a positive change in my life.
Looking forward to my next Open in 2022.
See you all next week!


Thursday Fit @ CrossFit

March 25, 2021

Life has 2 rules.
1. Never Quit.
2. Don’t forget rule number 1.

Not many at the gym today – only a handful. People take it as a day to rest before the open. I feel like my body needs to consistency of working out everyday and if I don’t I won’t feel as prepared as maybe I could be. So, I just need to go do the workout for the day. Makes my day better anyway.

  GENERAL WARM-UP (~12:00)

We did Rowling today with a partner. I partnered with Nikki. I used the rower and she used the skier. We had to row/ski hard for 80m and then stop. When the machine stopped, anything over 12 you had to do that many burpees. We did this last week and we did much better this week. Not as many burpees today!


30ft Tall crawl

1 Wall walk (I have actually been looking forward to trying these again! Since I first did them in the Open and actually got some! I now just wanted to be able to practice! I did one, wasn’t quite as hard today as it was 2 weeks ago when I first did one! Need to find a wall at home so I can practice these on a regular basis.)

2 x 10ft handstand walk or 2 pike walks around a box
I attempted pike walks around a box. I couldn’t get very far as these were extremely challenging, but I know eventually I will be able to do them – hey, I eventually got wall walks (scaled) that counted in the Open so I know I can eventually get these! I have a box at home so guess I need to practice these as well!


Every 10:00 for 30:00 (3 sets)
1000m Run (row – females 1300m in 6:00; I actually was able to do this on all 3 sets!)
*After each run interval complete 50ft-100ft of handstand walking
I attempted pike walks on a box. Not like I got very far, but attempted them. I started at the center of front, went to the first corner to the left. 2nd attempt was able to get a little past the corner and the 3rd attempt I was able to get almost 1/2 way around the box. Guess I need to keep practicing these and I’ll eventually be able to get one!

Notes The goal is to run at a near-max effort pace on each interval and to have significant rest between efforts.
The handstand walks are thrown in the mix to allow athletes an opportunity to work on the skill of this movement. Record the total run time to the leaderboard.

Movement Options 1000m Run *Run a distance that allows for completion in under 6:00-7:00. Handstand Walking Perform the handstand walking progression attached X2. Movements in the progression: Kick up to handstand and hold 1 ft Away from wall, kick to handstand hold against wall. 2 ft Away from wall, kick to handstand hold against wall. 2.5 ft Away from wall, kick to handstand and handstand walk to the wall.

Good workout for the day before the final Open workout.

Have a great day everyone! See you tomorrow.