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

  GENERAL WARM-UP (~8:00)

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.

  STRENGTH/POWER

JERK

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.

  MINIMAL EQUIPMENT OPTIONS

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.

  STRENGTH/POWER

FRONT SQUAT – WEIGHTLIFTINGTIPS HISTORY

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.

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

  SKILL AND BUILD UP (~11:00)

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.

  MINIMAL EQUIPMENT OPTIONS

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

  ACCESSORY WORK AND RECOVERY (~15:00)

(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!

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

  SKILL AND BUILD UP (~10:00)

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.

 
CINDY

TIPS

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

  MINIMAL EQUIPMENT OPTION

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

  POST WORKOUT STRETCHING (~12:00)

TIPS

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.

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)

TIPS

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

  SKILL AND BUILD UP (~10:00)

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.

  MOVEMENT AND EQUIPMENT OPTIONS

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

  ACCESSORY WORK (~12:00)

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??

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

  SKILL AND BUILD-UP (~7:00)

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.

COMPLETE

  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.

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??

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?

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)

TIPS

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


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

COMPLETE

  SKILL AND BUILD UP (~10:00)

TIPS

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.

COMPLETE

  STRENGTH (~18:00)

TIPS

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

COMPLETE

  ACCESSORY WORK (~12:00)

TIPS

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!

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 🙂

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

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!!