Archive for the ‘CrossFit’ Category

Thursday CrossFitting – June 24

June 24, 2021

We travel not to escape life, but for life not to escape us!


0:30 Jumping jacks
0:30 Mountain climbers
0:20 Bar hang, supinated grip
10 Shoulder presses, pause 0:02 in the overhead position
10 Air squats

  SKILL WORK (~7:00)

Push jerk progression (3 Step) (~4:00)
5 Jump and lands
5 Jerk balances from head level
5 Push jerks

Front Squat Skill (~3:00)
5 Front squats, 0:03 lowering phase
5 Front squats, 0:03 pause in the bottom
5 Front squats
*Consider using any of the options under the front squat scaling options video for those challenged with the rack position today.



Workout, part 1 (~15:00) In 15:00
Find a 5 rep max push jerk

55#, 65#, 65#, 75#, 80#

Notes Start at a light load and progressively build-up to a max. The load should start to feel challenging at approximately 8:00 into the 15:00 timeframe. Strive for 2-3 challenging sets with adequate rest between efforts.
Push Jerk *Athletes can perform a push press if performing a push jerk presents an injury concern.


Dumbbells Available
3 Rounds for time
15 Dumbbell push jerks
20 Dumbbell front squats

Bodyweight Only 5 Rounds for time
10 Handstand push-ups
30 Air squats

*Try freestanding or strict handstand push-ups today.



Workout, part 2 (~15:00)
Every 3:00 for 15:00 (5 Sets)
Front squat
Set 1: 10 Front squat, light load 55#
Set 2: 5 Front squat, moderate load 65#
Set 3-5: Front squat, heavy 65#, 70#, 85#

*After each set perform a 0:30 double kettlebell front rack hold Notes The intent is for athletes to start light and to progressively increase in load. The final set should be challenging, but not maximal for 3 reps. These sets should start shortly after completing the push jerks.

Power at the Gym – CrossFit Wednesday

June 23, 2021

Thankful the gym got their power back yesterday. Able to head to the gym this morning.

Not too many there about 9 of us.

It’s summer and it’s time for wandering!

  GENERAL WARM-UP (~10:00)

200m Run (bike 11 cal)
5 Inchworms + updog to downdog
20 Banded good mornings
20 Banded pull aparts
200m Row
10/10 Dynamic calf stretch
10 Barbell good mornings, use a 0:05 eccentric (lowering) phase
20 Snatch grip elbows out row


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

Build-up (~8:00)
200m Row, easy
5 Deadlifts, light (75#)
200m Run, easy (bike 11 cal)

200m Row, moderate
5 Deadlifts, moderate (105#)
200m Run, moderate

100m Row, hard
3 Deadlifts, workout weight (125#)
100m Run, hard

  WORKOUT (~10:00)

For time (7:43)
500m Row
30 Deadlifts (205lbs/145lbs) (125#)
400m Run (echo bike 21 cal)

Notes This workout is intended to be a short workout where a fast pace is to be attempted at the onset of the workout. The load on the deadlift is intended to be a weight that could potentially be performed unbroken or with 1-2 short rest breaks. Strive to complete the deadlifts in under 2:00.
Faster times for this workout will be under 5:00-6:00 while the intent is for all to be completed in under 7:00-8:00. The 10:00 allocation for this workout plans for athletes needing to rotate to the rowers once the first group of athletes has completed their 500m effort.
Row/Run *No modification should be needed, set up as a waterfall as needed to utilize the equipment.
Deadlift *Reduce load to a weight that is safe and fast for 15 reps. Sumo deadlift for athletes that are not able to achieve a flat back in the set up of the conventional deadlift.


Dumbbells Available For time
400m Run
40 Dumbbell deadlifts
400m Run

Bodyweight Only For time
400m Run
1:30 Superman hold on floor
400m run


(Not sure why someone calls this “recovery” – I don’t see anything recovering! Just harder to breathe and more sweat dripping.)

For 15:00 at a moderate pace
150 Single unders (150, 120, 120, 100, 100)
100ft/100ft Single arm farmers walk (35# kettlebell)
5 Kneeling jump-ups or broad jumps (5 broad jumps)

Notes The section is intended to be performed at a moderate effort and a relatively steady pace. The load on the farmer’s walk is intended to allow for completion of 100ft distance with a moderate effort. Do NOT rush the kneeling jump-ups or broad jumps. Focus on putting forth a quality effort on each rep.
Single Unders *Perform a number of reps that allow for completion in under 1:30.
Single Arm Farmers Walk *Decrease loading if excessive rest ensues.
Kneeling Jump Ups or Broad Jumps *If jumping is problematic use an air squat.

Minimal Equipment The limit here maybe for the farmer carry. Grab a backpack and toss 20-ish pound in. Have fun.

Always good to be at the gym. Good workout. Hope everyone has a great day!

See you all tomorrow!

Tuesday CrossFit June 22

June 22, 2021

Had to workout on my own at home today. No power at the gym yet after the storm that went through on Sunday night. Hopefully they get it back today and we’ll be able to go tomorrow.

Look for the simplicity in what we call complicated.

  GENERAL WARM-UP (~12:00)

Shoulder Prep Warm-up

10 Arm circles front (start small and build to 10 full ROM)
10 Arm circles back (start small and build to 10 full ROM)
10 Side to side arm swings
10 Criss cross arm swings per side
10 Up and back arm swings
10 Air squats
5/5/5 PVC Pass through (5 wide, 5 medium, 5 narrow)
10 Reverse grip pass-through
20 Band pull aparts
10 Air squats
15 Scap retractions on bar
15 Ring rows
15 Box or bench dips


Pull-up Progression (3 Step) (~5:00)
5 Beat swings
2 sets of 5 beat swings + kip (straight arms)
5 Pull-up + push-away

Build-up (~5:00) Review movement options and choose those for the build-up.
1 Round
3 Pull-ups
6 Push-ups
9 Squats

  TRANSITION (~3:00)

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



Workout (~20:00)

“Cindy” AMRAP 20:00
5 Pull-ups (db bent over rows with 20# db set)
10 Push-ups (on knees)
15 Air Squats

*Compare to 8/15/17, 11/15/17, 6/3/19, 2/4/20.

Notes This is a low-skill gymnastics stamina test. Rounds should be quick in the beginning and may slow down around the 10:00 point. Top scores will be over 20 rounds. We encourage athletes that have the ability to perform the movements to attempt this workout as prescribed, even if scores will not be high. Ensure the range of motion standards are being met.

Pull-up *Band assisted pull-up *Supine barbell row *Reduce reps if the range of motion and consistency is lacking. Push-up *Box-assisted push-up/incline push-up today. Adjust the height of the surface to complete the reps. *Consider reducing reps if this movement leads to excessive rest periods or lack of range of motion.
Squats *Attempt as written. *Reduce reps to complete any one set in under 0:40. *Use an upright for assistance.

16 Reps


20:00 AMRAP
5 Truck rows or other row variation
10 Push-ups
15 Air squats



2 Sets *On each side
0:20 Couch stretch (elbow to foot)
0:20 Couch stretch (upright)
0:20 Couch stretch (reach for wall)

2 Sets *For each partner
0:20 Partner shoulder stretch (sitting on the floor)
0:20 Partner shoulder stretch (lying face down on the floor)

Wasn’t thrilled about doing this myself today but glad I did the workout. I got further than I thought I would.
Good to start the day with a workout. If not, the day seems messed up somehow.

Have a great day everyone. Chat with you tomorrow.
Let’s see how many steps everyone can get in now that our workout is done.

Monday June 21 – No Power

June 21, 2021

So much for CrossFit this morning. Power went out at 3:15 a.m. and I’ve pretty much been up since 3:15 a.m.
Considering I didn’t go to bed until after 11 since we had a tornado warning, I’m pretty tired. Guess I’ll do something else for exercise later today.

Our power came back on around 7:40 a.m. not too bad. LOTS still without. I headed to work and then ended up only picking up work to bring home since there was no power there. Worked from home until noon and then went into the office as power had been restored.

Ended up coming home around 4:00 p.m. so decided I would go ride my bike since we finally got it down and fixed it up. Well, that didn’t work too well as I couldn’t get the back brakes to adjust correctly. Either they rub on the tire rim or there are no brakes. Guess I need to take it to our “bike doctor”.

Decided since by now, there was only about 15 minutes until dinner I would just hope on the exercise bike. I ended up riding 3 miles. Not as good as if I had done CrossFit, but it will do for today.

Ended up walking 3 miles today so not too bad.

Hopefully back to the gym tomorrow.

Finally Blogging Again – June 18, 2021

June 18, 2021

I don’t know what happened but seemed as if I feel off the deep end and just quit blogging.

I can say that the end of the school year was quite busy. Guess you forget quickly how busy life normally is when life hasn’t really been normal in a year and a half.

Off to the gym this morning and see how many are there?? Nope – not many about 7 of us. But Reanna and Evan were there! Great to see them. I hadn’t seen them in a long time.

“Let fate find us prepared and active. Here is the great soul – the one who surrenders to fate. The opposite is the weak and degenerate one, who struggles with and has a poor regard for the order of the world, and seeks to correct the faults of the gods rather their own.” – Daily Stoic June 18th

  GENERAL WARM-UP (~12:00)


0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
0:10 Rest
0:10/0:10 Single leg lateral hop
0:10 Rest
0:30 Spidermans
0:10 Transition
0:30 Updog to down dog
0:10 Transition
0:20/0:20 Side plank with rotation
0:20 Clap jacks
0:10 Rest
0:20 Mountain climber, feet to the outside of hands
0:10 Rest
0:20 Single leg lateral hop
0:10 Rest
0:30 Inchworm + push-up
0:10 Transition
10/10 Lying dynamic hamstring stretch
0:10 Transition
10/10 Single leg pike compression


Power Snatch Progression (A) (~5:00)
2 Rounds, *First round with a with PVC, second round with an empty barbell:
3 Lands
3 Lands with bar overhead
3 Behind the neck push jerk
3 High hang power snatch
3 Hang power snatch
3 Power snatch

Build-up (~5:00)
3 Beat swings
3 Power snatches
3 No push-up burpees
3 Knee raises or toes to bar
3 Power snatches, workout weight
3 Burpees

  WORKOUT (~15:00)

For time:
7 Rounds (could only do to just starting the 6th round – when it has been so warm and humid I struggle breathing and being able to lift. Today was one of those days.)
7 Toes to bar (hanging knee raises – these were actually easier! I could actually do 7 without falling off the bar!)
7 Power snatches (95lbs/65lbs) (I started with 65# as I can snatch up to 85# – but I just couldn’t do it today. I ended up being at 55# to do them)
7 Burpees (my burpees are pathetic! I really don’t think they will ever get better. I’m fat and slow. But I still did them. It was ju

Notes This workout uses a low number of reps per round to promote intensity. The toes to bar are intended to be performed unbroken but short breaks are acceptable. The power snatch load is intended to be light enough where at least a few unbroken rounds can be completed before transitioning to small breaks or even quick singles. Strive for a consistent and steady pace on the burpees. Faster times for this workout will be under 9:00 while all can strive to complete a variation in under 15:00.


Toes to Bar *Knee raise, use a band here if possible. *Lying toes to a barbell.
Power Snatch *Reduce load or perform a hang power snatch.
Burpees *Reduce reps or perform a no push-up burpee.

Minimal Equipment Options Dumbbells Available
7 Rounds for time
7 V-ups
14 Single-arm dumbbell snatches, alternating
7 Burpees Bodyweight Only

7 Rounds for time
15 V-ups
10 Burpees to a 10″ target


3 Rounds NOT for time
10-12 Incline dumbbell bench press, 0:03 lowering phase (20# db set = back on wall ball)
0:30 Rest
20 Banded triceps pushdowns
1:00 Rest

Notes The first round can be a warm-up round and the final 2 rounds are intended to be challenging.

Nice to finish out the week. Now I was going to take the day off and go to garage sales but it’s raining. Maybe I’ll drop O off to run and go to work and then see how it is.

Have a great day and a great afternoon!
What other exercise can you do today? Even, how many steps can be done today??

Monday – May 17 – Month Half Over

May 17, 2021

Wow, it’s hard to believe that May is almost over! I feel a bit sore starting the week since I worked out in my yard over the weekend. But, I’m sure I’ll make it through whatever the workout is going to be.

Everyone has a plan until they get punched in the face – Mike Tyson

  GENERAL WARM-UP (~12:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Figure 4
10yds Walking samson stretch
10yds Toy soldiers
0:30​ Sitting arm swings
0:30​ Standing arm swings
10yds Toes out walk
10yds Toes in walk
10yds Walk on heels
10yds Walk on toes
10yds Walk on outside of feet
10yds Walk on inside of feet

3 Rounds NOT for time:
5 ATYT or ATY with plates
5 PVC pass throughs
0:30/0:30 Lat band


Kipping Pull-up Progression (~4:00)
2 Beat swing stops
2 Beat swings + 1 kip 2 Beat swings + 1 kipping pull-up
2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
*Use feet to assist or use band assistance.

Build-up (~3:00)
5 Pull-ups
5 Push-ups
5 Air squats
150m Run
Notes Wear a weight vest if planning to wear a weight vest for the workout.

  TRANSITION (~3:00)

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

  WORKOUT (~25:00)

For max reps:
10 Rounds
0:10 Pull-ups (attempted 3 or 4 each time)
0:10 Rest
0:20 Push-ups (on knees)
0:20 Rest

Ok – these crossfit writers are nuts! Just amazes me how they write the workouts to look “easy” but then you are reminded oh just 10 rounds of these.

Then, 15:00 AMRAP
50 Air squats @ fast pace (I did 3 complete sets and 10 air squats of 4th set)
400m Run @ EZ pace (I biked 21 calories on the echo bike.)

*For both sections, wear a weight vest if you plan to wear a weight vest for Murph.

Notes The Murph prep for today is broken into two parts with no rest between. For part one, try to move at a steady pace during each work interval. For part two, squat at a pace that allows you to complete all 50 reps with little to no rest. Score is total reps combined.
Each 100m equals 1 rep.
Pull-ups *No vest. *Jumping pull-ups.
Push-ups *Band assisted push-up or incline push-up.
Air squat *If newer to squatting, reduce reps to 30 or use upright assistance.
Run *Reduce the distance if efforts will be longer than 2:30.

Minimal Equipment Option *If you don’t have a pull-up bar, do a bent over dumbbell/bag row.

Ok this was tough. My legs hurt! Hopefully standing in the shower will help me out.
Have a good day everyone! Off to shower, grab my things and head to work.

Day 2 of week – CrossFit

May 4, 2021

What will we do today? That is always the morning question.
Ok – I read the workout. I am NOT a runner so I guess I’ll see what I’m going to do in place of run. Probably bike??

Stoic Keys to Happiness:
1. Reduce your wants

  GENERAL WARM-UP (~10:00)

“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 45º 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

  WORKOUT PREP (~4:00)

200m Run (Bike)

200m Row

Notes Increase pace every 50 meters.

Ok – I’m about irritated with this WordPress program and how it screws up your typing all the time!!
I save my document as a draft and then when i go to open it back up it has changed all my text into columns and I can’t figure out how to fix it! Why does it do this??

  WORKOUT (~40:00)

4 Rounds
0:00-2:30 = 500m Row (I felt pretty good that I was able to do each round of 500m in like 2:15 or 2:20. I think the 3rd set was probably the hardest. My legs were really starting to feel dead.)
2:30-5:00 = Rest (I definitely needed this rest! It took me at least 2 mins to be able to breathe somewhat normally!)
5:00-7:30 = 400m Run (As I said before, I am NOT a runner! So, I biked 21 calories. I was able to do this in like 2 minutes each round. It was tough but I pushed through it and was able to finish each time.)
7:30-10:00 = Rest

Notes Strive to perform each interval with a challenging effort that still allows for a consistent pace. Record the total work time only.

Movement Options Row/run a distance that allows for completion in under 2:30. While row or run is prefered for this workout, use other “cardio” equipment as needed. Skierg is equivalent to row distance.

Minimal Equipment Options Option 1 8 Rounds Every 5:00 for 40:00 (8 sets) 1000m Bike Option 2 8 Rounds Every 5:00 for 40:00 (8 sets) 400m Run

  COOL DOWN (~5:00)

1:00/1:00 Standing calf stretch
1:00 Butterfly stretch

Think the worst part of this was catching my breathe after each row or bike. Once I get home and get a shower I’m sure I’ll feel much better 🙂
Hope everyone has a great day! See you tomorrow!!!

Another Monday at CrossFit

May 3, 2021

Ok, so the weekends go fast too. I can’t believe how fast time goes.
Wonder who will be there this morning? Wonder what we will be doing?

Do good to feel good!

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements

Kettlebell Warm-up Series (J) (Whole body focus)
2 Rounds
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills
*Use a dumbbell if needed. Increase load on the second round.


Dumbbell Hang Power Snatch Progression (A) (~5:00)
3/3 Deadlift to the hang
3/3 Hang to the high-pull
3/3 Hang muscle snatch
3/3 Power snatch balance
3/3 Hang power snatch
*Use a light to moderately loaded dumbbell for these drills, video shows a barbell.

Build Up (~5:00)
Demonstrate the remaining movements of the workout.
6 Back rack reverse lunges
6 Sit-ups
6 Box jump overs
6 Dumbbell hang power snatch
*Use light loads and a low box.

  WORKOUT (~22:00)

Tabata back rack reverse lunge (75lbs/55lbs) (pretty pleased that I did this with the prescribed load of 55#!!)
2:00 Rest
Tabata sit-ups
2:00 Rest
Tabata box jump overs (24″/20″) (20″ step ups – someday I’ll figure out these damn box jumps)
2:00 Rest
Tabata Dumbbell hang power snatch (50lbs/35lbs) (20# db – thought I was going to use a 10# one but then I picked up the 20 to try it and I was able to do all of them with that!!)

*Use the right arm only for the first 0:20 interval, then the left arm only for the second 0:20 interval. Continue in this fashion for all 8 intervals. *The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals. Interval is 4:00 until the 2:00 rest for a total of 22:00 on the clock from start to finish. Notes This is a light-loaded workout that utilizes rest periods to allow athletes to work hard for each movement. Each movement specification is intended to allow the athlete to move for the entirety of each 0:20 interval. Record the total reps completed.


Back Rack Reverse Lunge *Reduce load or perform bodyweight reverse lunges.
Sit-ups *Move as slow as needed to complete the 0:20.
Box Jump Overs *Reduce height to be able to complete 5+ reps on each interval.
Dumbbell Hang Power Snatch *Reduce load to have consistent reps.
Minimal Equipment Options Bodyweight Only Tabata reverse lunges 2:00 Rest Tabata sit-ups 2:00 Rest Tabata broad jumps (4ft) 2:00 Rest Tabata prisoner good morning jumps

  COOL DOWN (~7:00)

2 Rounds
0:20 Up dog
0:20 Down dog
0:20/0:20 Samson stretch

Good workout for a Monday. Have a nice day!! See you tomorrow!!

Friday End Of Week Workout

April 30, 2021

The weeks seem to go by so fast. Can’t believe we are on the Friday workout. Not too many at class today but it was a good group.

We all need three things; a wishbone, a backbone, and a funnybone!

  GENERAL WARM-UP (~10:00)

2 Rounds
30ft Spiderman walk
30ft Inchworm + 1 Push-up and 2 Squats
10 Pass-throughs
200m Run, easy (I am NOT a runner – I rode the bike)


Kipping Pull-up Progression (~4:00)
2 Beat swing stops
2 Beat swings + 1 kip
2 Beat swings + 1 kipping pull-up
2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
3 Kipping pull-ups

Notes This progression can be performed from a box or with band assistance.

Build-up (~3:00)
100m Run (bike)
3 Pull-ups (band assisted – still can’t get quite to the bar but getting closer)
6 Push-ups
9 Squats

Notes Perform the variation of each movement to be performed in the workout. Wear a weight vest if being utilized in the workout

  WORKOUT (~20:00)

At 0:00-5:00
800m Run (42 cal on bike)

From 5:00-15:00
AMRAP 10:00
5 Pull-Ups (band assisted, couldn’t get quite there but getting closer)
10 Push-Ups (7 push-ups – the last few rounds I did on my knees)
15 Squats

At 15:00
800m Run (bike 42 cal – this took me longer than the first time because my whole body was sore and tired)

*Wear a weight vest or body armor if planning to do Murph with a vest/armor Notes This is our 4th Murph-specific training session. Strive for unbroken sets on the gymnastics elements. Record reps completed and add that to the total time of the runs for your score.
Pull-ups *Banded strict pull-up, use a band that allows 5 strict consecutively. *Ring row.
Push-ups *Incline push-up. *Reduce reps to 6-7. Perfect for the athlete that has less than 20 reps as a max set.
Squats *Use an upright as assistance.
Run *Run a distance that allows for completion in under 5:00 at a moderate effort.

Minimal Equipment Options The pull-up can be modified to any upper body pulling exercises such as a ring row or truck row.

  COOL DOWN (~12:00)

2 Rounds
50 Toe touch crunch (I can barely do these so I did 30)
50 Banded triceps push-downs (seemed to take forever but I got them done)

Notes Strive for completion of the toe touch crunch with no more than 1 rest break. Use a light band tension on the push-downs that allows for all 50 reps to be completed consecutively at a fast pace.

Good workout to finish off the week. Hope everyone has a great weekend. I’m heading to Rose-Hulman to visit my son and watch him run in his last collegiate race. See you all on Monday.

Thursday Fitness

April 29, 2021

Another day back at the gym – how many people will be working out today?

“You never know what the tide will bring.” – Tom Hanks

  GENERAL WARM-UP (~10:00)


5 mins bike/row
0:50 easy; 0:10 hard

Then, 2 Rounds
0:45/0:45 Single leg glute bridge
020 Pike compressions



Front Squat Prep (~3:00)
20 Front Rack “in and outs”
5 Paused front squats (0:03 pause)
5 Front squats

Build-up (~7:00)
3 Sets
2 Paused front squats + 2 front squats

Notes Prior to starting the build-up sets review how to take the bar out of the rack and put it back in the rack correctly as well as how to fail with the weight. Take care of any final workout prep during this time.

  STRENGTH (~18:00)


Every 2:30 for 17:30 (7 sets)
1 Pause front squat (0:03 pause) + 1 front squat

Should have written down all my weight today.
But I partnered with Steve. Our last PR was on 3/10 where we did 110# front squat.
So we decided we could probably do a little bit more.
We started around 75# and built up from there.
Got to 125# around set 5 – NEW PR!!!
We then dropped to 10# for the 6th & 7th sets.

Notes Gradually build-up for the first 2-3 sets.
The load is intended to feel very heavy by set 4 or 5.
If a max is achieved before the 7th set, reduce the load for the final 2-3 sets.

Movement Options *See front rack scaling options video. *Reduce the loading for good mechanics. Minimal Equipment Options Dumbbells Available Every 3:00 for 15:00 (5 sets) 0:40 Max rep dumbbell front squats Bodyweight Only 5 Rounds for Quality 10 Pistols, alternating 20 Supermans 0:30/0:30 Side plank



4 Rounds NOT for time (only did 3 rounds as I was really slow)
7/7 Dumbbell reverse lunge to single leg deadlift (I have almost no balance – these are terrible! I feel like I’m going to fall over if I lift my leg up! – I only did 5/5)
14 Russian twists (did 8-10 each round)

Notes Strive for challenging loads, that still allows for high movement quality, on the last 2 rounds.

Good workout for today. Felt good to get a PR again. For the last few weeks, I have felt like everything is challenging.
So, it was nice to have a PR. Glad I looked up what my previous PR was.
Have a great day everyone! See you tomorrow!

Middle of the Week CrossFit Torture

April 28, 2021

Wow – there were like 20 people at the gym this morning! Were people really that excited to do burpee box jump overs?? I think they are all crazy! Wait….what was I there for? Yes, I know it’s nuts but I just like going to the gym every morning 🙂

The only way to ensure a loss is to quit.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements

Then, 0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
5 Broad jumps, progressively increasing in distance
0:30 Single arm high plank, left


Hang Power Clean Progression (A) (~5:00) *With an empty barbell:
5 Dip and drives 5 Dip and drive to elbows high
5 Muscle cleans
5 Lands
5 Hang power cleans

Build-up (~7:00)
5 Hang power cleans, light
3 Burpees
3 Box jump overs, low
3 Hang power cleans, moderate
3 Burpee box jump overs, low
3 Hang power cleans, workout weight
3 Burpee box jump overs, workout height
3 Hang power cleans, above the intended workout weight


  WORKOUT (~10:00)

For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang power cleans (135lbs/95lbs) 65# (10, 9, 8, 7)
Burpee box jump overs (24″/20″) 16″ step overs (10, 9, 8, 1)
(The damn boxes – how in the world am I ever going to get myself to jump on the damn thing?? ugh…someday…it will show up out of nowhere when I least expect it.)

This workout really sucked! Yes, it was bad. Burpees are NEVER a good thing. I feel like these things only get worse. I don’t feel like I ever improve on these. Will I ever??

Notes This is intended to be a relatively fast-paced workout where the descending rep scheme promotes intensity. The hang power clean load is moderate and it is intended for all rounds to be performed consecutively following a quick transition from the burpee box jump overs. The burpee box jump-overs are intended to be performed at a steady and consistent pace on rounds of 10 through 6 and strive for a sprint effort on the rounds of 5 through 1. Hang Power Clean *Reduce load so that it is challenging yet doable for 10 reps. Burpee Box Jump Over *Reduce height for consistent movement.


Dumbbells *Use dumbbells for the hang power cleans Bag/Backpack For time 20-18-16-14-12-10-8-6-4-2 reps Bag clean to shoulder 10-9-8-7-6-5-4-3-2-1 reps Burpee broad jumps (4ft) *The workout is performed as follows: 20 Bag cleans to shoulder 10 Burpee broad jumps 18 Bag cleans to shoulder 9 Burpee broad jumps…


Workout, part 2 (~7:00) Immediately upon completing part 1 take 7:00 to find: 3 Hang power clean

Notes This is a heavy lifting element that is performed in a fatigued state and a tight timeframe. It is intended for athletes to build up gradually over the course of the 7:00 and allow themselves 2 opportunities at very heavy loads. Movement Options *Use dumbbells for larger reps *Use higher reps to dial in technique. *With a bag or backpack increase reps and slowly add loading if possible.

Ok – as I so nicely titled this post…yes, it was CrossFit Torture. I swear people created these WODs to see how us old, fat people were going to handle them. Don’t worry I did what I could – didn’t say I had to do all of them! Did you know that fat, old people are slow? No matter how fast we think we are going, we are still slow. So, don’t worry 10 minutes wasn’t long enough to do much! Well, it was plenty long enough to make me feel like I had been tortured. But I guess another day in the gym — accomplished! Good workout to start the day!

Have a great day everyone! see you all tomorrow!

CrossFit Tuesday

April 27, 2021

Back to the gym for day two of a week of workouts. What kind of fun will we have today?


“Remember this, no matter how good you are, people will judge you according to their moods and needs.” – Tom Hardy

  GENERAL WARM-UP (~10:00)

2 Rounds
1:30 Row or bike, easy to moderate pace (bike)
0:45 Inchworm + updog to down dog
0:45 Bootstrappers
0:30 Deadbug


L-Hang Prep (~3:00)
0:20 Bar hang
0:10 Tuck L-hang
0:10 L-Hang

Single Arm Dumbbell Shoulder Press Prep and Build-up (~5:00)
*With a light dumbbell
5/5 Windmills

2 Sets
3/3 Single-arm dumbbell shoulder press
*Take care of the final workout prep for part 1 during this time.



  WORKOUT, PART 1 (~12:00)

Every 3:00 for 12:00 (4 rounds)
10/10 Single arm dumbbell shoulder press (my left arm was hurting for some reason so I ended up dropping the 15# db and just using a 10# one. This worked and I started with the left side each time so I could get through those and then move to the right. 

0:30 L-hang (I’m able to hang a bit longer but I can’t get a good grip. Any ideas how to really do this? I just slip off the bar.)

Notes Use a controlled 0:03 lowering phase on each rep of the shoulder press. The load is intended to be very challenging for 10 consecutive reps. The weaker side determines the load if there is a strength difference between arms.
The L-hang is intended to be performed in no more than 2 sets each round.

Single Arm Dumbbell Shoulder Press *Decrease the load until able to complete 10 consecutive reps.
L-hang *Tuck L-hang




Put equipment away from part 1.
Wall Ball Progression (A) *With a medicine ball:
5 Wall ball front squat
5 Wall ball push press
5 Wall ball

Wall Walk Prep
0:15 Single arm plank to wall press, right
0:15 Single arm plank to wall press, left
0:15 Plank wall press
1 Partial wall walk + 0:10 hold
1 Wall walk + 0:10 hold + return to the floor under control
*Rest as needed between movements

  WORKOUT, PART 2 (~10:00)

10:00 AMRAP
15 Wall ball shots (20lbs/14lbs, 10ft/9ft target)  
2 Wall walks

I didn’t really keep track of how many rounds I did. I just wanted to do all the wall balls (as written) and attempt my wall walks each time. 
This was sooooo hard!!! I really thought I’d be able to move my arms back a little bit more but no – I start to get my feet up on the wall and my arms just really don’t want to move. I did move them a little but not too much. I’ll keep working on this – eventually I’ll get it!

Notes This workout is targeted towards endurance of the shoulders although the legs are likely to get fatigued as well. Move at a pace on the wall walks that encourage a range of motion and a relatively consistent pace. Strive to complete all sets of wall balls consecutively with one short rest break being acceptable.
Wall Ball Shots *Reduce load to achieve 15 reps. *Reduce height not achievable with a light load.
Wall Walks *Reduce reps to 1 for beginners as needed. *Partial wall walk or a pike-up with feet or knees on a box.

Minimal Equipment
Dumbbells available 10:00 AMRAP 12 Goblet thrusters 2 Wall walks Bodyweight 10:00 AMRAP 15 Jumping air squat 2 Wall walks








It was actually fun to attempt the wall walks again today. Someday I’ll get it all figured out and my arms will just move where I’d like them to go. But until then, I’ll keep working on them.

Good workout. 
See everyone tomorrow!!