Archive for the ‘CrossFit’ Category

Monday CrossFit at the Gym

November 16, 2020

Ok, so what will the week bring. The Governor just said starting Wednesday we can only go to a gym for individualized exercise. When we go there isn’t that what we are doing? Exercising individually…. whatever…

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
10/10 wrist circles

Skill and Build Up
Pull-up Prep
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 cuban press PVC
10 band pull-aparts
5 hanging scap retractions
5 beat swings

Build Up
3 rounds
100m run, increase pace each round (row)
2 strict pull-ups (band assisted)

Workout
Every 2:30 for 17:30 (7 sets)
200m run (250m row)
2 weighted strict pull-ups (band assisted – 2 black bands)

Transition and Prep
Put away equipment for part 1
10 bent over rows, empty bar
5 bent over row, intended workout weight
If performing ring rows, perform 1 set of 5 reps at an easy foot placement

Workout part 2
8 rounds for reps
0:20 ring rows or bent over barbell rows (75lbs/55lbs) (barbell rows – 55lbs)
0:10 rest

Finally Friday – CrossFit

November 13, 2020

Again, the week seemed to fly by. Where is the time going?
What type of workout will we have today?

General Warm-Up
2 Rounds
150m run (bike)
30ft spiderman lunge walk
30ft lateral lunge walk
10 pass throughs
0:45 squat with hand reaches

Skill and Build Up
Overhead Squat Progression
5 waiter carry 1/2 overhead squat
5 waiter carry overhead squat
8 overhead squats
*use PVC pipe

4 Sets (naked barbell; 2.5 lb plates; 5 lb plates; 7.5 lbs)
3 overhead squats
build to loads slightly below the first intended work set weight of the day

Strength & Power
Overhead squat – conditioning
Every 3:00 for 15:00 (5 sets)
5 overhead squats (35 lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs)

all sets should be challenging but the starting load should allow for an increase on the first 2-3 sets

Transition and Prep
Conditioning Prep
10 beat swings
5 broad jumps
5 knee raises
5 box jumps, low height
3-5 toes to bar
3-5 box jumps, medium height

Workout
7:00 AMRAP (5 rounds)
7 toes to bar (toes to object – even those these toes will NEVER reach an object – can’t even get my butt off the floor)
7 box jumps (16″ box step-ups – someday I’ll get the guts to actually try to JUMP on the box – every time I think I’ll try, I look at the box and then am afraid to jump as I’m sure I’ll hit the side and never make it to the top. Oh well, someday…)

Thursday CrossFit

November 11, 2020

Can’t believe it’s Thursday already. The weeks seem to fly right by!

General Warm up
2 rounds
5 inchworms + up dog to down dog
15 good mornings, empty barbell
15 snatch grip elbows out row, empty barbell

Skill and Build up
Hang Power Clean Progression
with an empty barbell
5 dip and drive
5 dip and drive to elbows high
5 muscle cleans
5 lands
5-7 hang power cleans

Build Up
3 sets (2 sets @ 55 lbs; 1 set @ 60 lbs)
3 hang power cleans

Strength & Power
Hang power clean
10:00 EMOM (55 lbs)
3 hang power cleans

Accessory Work
3 Rounds
1:00 front rack kneeling squats (plus band resistance) (15 lb dumbbells on shoulders)
0:30 rest
1:00 plate step up plank position (45lb plate to step up and over)
0:30 rest
0:30 weighted hollow rock (10lb plate)
0:30 rest


Wednesday CrossFit

November 11, 2020

I guess a lot of people read the WOD before they decide to come to class. There were only like 7 people at the gym this morning. Where was everyone? Scared of a workout?? How does this fat, 50 yr old lady still show up and do it? Trust me – that is not easy any day!! But I did not, I survived! For some reason, I feel like if I can do it than anyone should be able to do it!

General Warm Up
2 Rounds
30 jumping jacks/30 clap jacks
30 mountain climbers/30 mountain climbers with feet to outside of hands
50 ft high knees
50 ft butt kickers
10/10 dynamic calf stretch
0:30 squat with hand reaches

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

Workout Prep
Review rope climb and options

Workout (35:00)
“DVB”
for time 38:35

1 mile run with medicine ball (20 lbs) (bike 4000m with 14lb med ball)

Then, 8 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb – 15ft (lay to stand – after 4 I had to not lay all the way to ground to start)


800m run with medicine ball (bike 2500m with 14lb med ball)

Then, 4 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (lay to stand – sitting to stand)


400m run with medicine ball (bike 750m with 14lb med ball)

Then, 2 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (sitting to stand – VERY challenging)


CrossFit on Tuesday

November 10, 2020

General Warm Up
2 rounds
2:00 row or bike, increase pace on second round (bike)
10 scapulas retraction push-ups
10 up dog + down dog
0:45 butcher’s block stretch

Skill and Build Up
Shoulder Press Prep
0:30 barbell overhead hold
10 bradford presses
0:30 barbell overhead hold
5 shoulder presses

Build Up
3 sets (barbell only = 35lbs; 35 +2.5 = 40 lbs; 35 + 5 = 45 lbs)
4 shoulder presses

Strength & Power

Every 2:30 for 12:30 (5 sets)
5 shoulder presses
35 + 5 = 45 lbs
35 + 5 + 2.5 = 50 lbs
35 + 10 = 55 lbs
35 + 10 + 2.5 = 60 lbs (could only do 3)
35 + 10 = 55 lbs


Workout #2
4 rounds NOT for time
6-10 strict ring dips + 0:10 ring top support hold (8 box dips)
Max tuck L-sit on the bar (hanging) (hang between 2 boxes – 20-30 seconds)
12 tuck crunches (10)

Monday CrossFitting

November 9, 2020

General Warm Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to side
0:20 forward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple under attempts
Jump roping is still such a challenge for me. One of these days I’ll figure it out.

2 rounds
0:30 banded good mornings
0:30/0:30 spiderman stretch

Downdog sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

Skill and Build Up
Deadlift Progression
*with empty barbell
7 from top, to the knees and stand
7 from top, to knees, to shins, to knees, and stand
7 deadlift

Build Up
5 sets (55 lbs, 65lbs)
4 deadlifts
*do 10 double unders after rounds 2 and 4

Workout (15:00)
5 rounds
10 deadlifts (275lbs/185lbs) (65lbs)
50 double unders (100 single unders)
2:00 rest between rounds

Accessory Work
3 rounds NOT for time
10/10 half kneeling Pallof press
10/10 banded bird dogs

Friday CrossFit

November 6, 2020

General Warm-Up

3:00 jump rope, bike or row easy

“Chan Warm Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles, forward/backward
10 arm pretzels
10/10 shoulder rolls, forward/backward
0:30/0:30 paternal neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Power Snatch Progression
2 rounds
*first round with a PVC, second round with 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

5 push jerks
5 hang power cleans to push jerks
5 clean and jerks

Build Up
2 rounds
3 power snatches or clean and jerks
3 bar-facing burpees

Workout (15:00)
20.1
10 rounds for time (did 6 rounds)
8 ground-to-overheads (45 lbs – 8 the first 2 rounds and 6 the remaining rounds)
10 bar-facing burpees (8 each time)

Thursday Gettin Fit at CrossFit

November 5, 2020


3:00 bike

General Warm-Up
2 rounds
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges, body weight
0:30 wall sit
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep
5 tempo back squats (0:05 lowering 0:05 pause in bottom, 0:05 ascent)
5 back squats, no pause
*use an empty barbell (35lbs)

Build Up
4 sets
3-5 back squats
*increase load to anticipated starting weight

Circuit
Workout
(27:00)
Every 3:00 for 9 sets
Set 1: 5 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 2: 3 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 3: 2 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 4: 5 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 5: 3 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 8: 3 back squats (35lb barbell +40 + 40 = 115lbs)
Set 9: 2 back squats (35lb barbell +42.5 + 42.5 = 120lbs)

*10/1 did back squats – 55 lb, 65 lbs, 75 lbs, 65 lbs, 75 lbs, 85 lbs

Ok that was a huge PR — guess it helps when others get the weights and say, I think you can start with this.
Guess so.

Wednesday WOD

November 4, 2020

Short night after the election but I was up and at the gym before 5:30 a.m.

General Warm-Up
2 rounds
200m run, easy (bike)
2 lying pull to stands with rope (I can’t do this – leaned back and tried to pull myself up a little.)
5 inchworms + push-up
10 beat swings

Skill and Build Up
Ring Dip Prep
0:20 ring top support
0:20 ring bottom support
3 jumping ring dip + 0:03 negative phase
3-5 ring dips

Workout Prep (figure out scales for workout)

Workout (30:00)
For time (27:11)
800m run (row)
10 rope climbs (5 – lean back and try to pull self up)
45 ring dips (40 box dips)
800m run (row)
45 gymnastics kipping pull-ups (30 swings with feet starting on 2 plates – then as come back – pull-up and jump)
60 Hand-release push-ups (40 – inclined push-up using box)
800m run (row)

After I cleaned my equipment and put it away, I went and tried to do an actual lay on the floor and pull my self up using the rope. I tried once and couldn’t do it. Matt came over told me to put my knees up and feet flat on the floor. Then, I had to work really hard to move my hands up the rope and pull myself up to stand. It took a lot but I actually was able to do it.
I guess 1 is definitely enough so another day I can try 2 🙂

Have a good day everyone.

CrossFit Tuesday

November 3, 2020

Off to the gym I go for another workout. What will we be doing today?

General Warm Up
3:00 row or bike, run or jump rope easy (bike)

Joint Prep Routine
10/10 turn head side to side
10/10 swing head in crescent shape side to side
10 shoulder rolls forward
10 shoulder rolls backward
10/10 swing one arm up, while other is down
10 swing arms across body at 45° with right arm
10 swing arms across body at 45° with left arm
10 full range of motion arm circles forward
10 full range of motion arm circles backward
10/10 side to side trunk twists
10/10 straight leg hip circles
10 right leg swings
10 left leg swings
10 right lateral leg swings
10 left lateral leg swings
10/10 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

Skill and Build Up
DT Warm-Up complex
2 rounds with empty barbell
10 front rack in and outs
5 deadlift
5 hang muscle clean
5 push presses
5 hang power cleans
5 push jerks

Build Up
3 Rounds 55lbs
4 deadlifts
3 hang power cleans
2 push jerks
*increase loads each round

Workout “DT” (12:00)
5 rounds for time 11:23 55lbs
12 deadlifts
9 hang power cleans
6 push jerks
*155/105 – compare to 2/18/20 and 8/14/17

Row, bike, run (5:00)

3 rounds
8/8 single leg cross body Romanian deadlifts (15lb db)
0:20/0:20 side plank with rotation

Tough workout but I actually did the prescribed workout and didn’t have to scale! I was able to do 55 lbs for the whole thing!!

Have a great day everyone!!

Monday CrossFit

November 2, 2020

Back to the gym for another week of working out.

General Warm Up
2 rounds
1:30 jump rope or jumping jacks (bike)
10 PVC pass throughs
10 ATY with plates (2.5lb set plates)
10 squats with feet together

Workout Prep
10 hanging scapulas retractions with pause
3 top half strict pull-ups (band assisted)
3 bottom half strict pull-ups
3 strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar

Strength/Power (5:00)
1 set of max rep unbroken strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar – 10 max rep.

Workout, Part 2
3 sets
strict pull-up (band assisted – 2 black bands) 5 each set
*50% max reps from part 1
1:30-2:00 rest between sets

Workout, Part 3
EMOM 12:00
Min 1: 8 tempo double kettlebell front squats (20lb db set)
Min 2: 15/12 cal row (10 cal)
Min 3: 0:50 plank hold (I actually could do this for the entire 0:50)

Tough workout – made it through. My arms and legs hurt so we’ll see how they do all day today.

Have a great day! See everyone tomorrow.

Back to the Gym Friday

October 30, 2020

So glad Zoom was short-lived. Glad that everyone is fine.

General Warm Up
2 rounds
1:00 jumping jacks
10 good mornings, pause briefly in the bottom position
5 inchworms with push-up

Skill and build Up
Muscle Snatch Prep
2 rounds
5 snatch grip deadlifts
5 snatch shrugs
5 hang snatch high pulls
5 hang muscle snatches
5 muscle snatches

Use PVC pipe for round 1 and perform 10 pass-throughs prior to the series.
Perform the second round with a barbell. (35lb)

Build-Up
2 sets (35 lb barbell) 2nd set added 2.5 lb plates = 40 lbs.
2 hang muscle snatches + 2 muscle snatches

Workout Part 1
Every 2:00 for 10:00 (40 lbs)
5 muscle snatches
*attempt to build-up across the course of the 5 sets.

Transition and Conditional Prep
Perform the following sequence with light dumbbells. (10 lb dbs)
6 dumbbell deadlifts
4 dumbbell burpee deadlifts
4 single arm devils press, alternating
4 devils press

With intended workout weight, complete:
1 devils press
2 single arm devils presses
3 burpees

Workout
For time
3 rounds for time
5 devils press (50/35 lbs) (5, 3, 3)
10 single arm devils press, alternating (50/35 lbs) (7, 7, 5)
15 burpees (8, 5, 5)

That was HORRIBLE….mine all looked terrible and I really didn’t think I was going to be able to do any of it – but I did.

Have a good day everyone!