Ok, I don’t think I’m fit for Friday. I’m exhausted from this week. My body hurts and I’m just tired. But, I’m bringing a guest today!! Yep, Victoria came home last night to surprise Grace for her graduation. It was lots of fun!

So, who will be there to say hello to Victoria? Jeff, Lacey, Nikki and her guest Holly, and me.

General Warm-Up
Plate Hop Sequence
In and outs
alternating feet side hops
alternating feet forward hops
single leg forward hops
both feet side hopes
plank hand walk

2 rounds
10 lateral lunges walk steps
10 squat therapy reps
0:45 glute bridge march
0:45 squat with hand reaches

Skill and Build Up
Squat Prep
20 front rack “in and outs” (used swiffer mop for prep work)
10 front squats
10 king squats
10 back squats

Toes to bar progression (V-ups, tuck-ups)
10 kip swings
5 knees to elbows
5 knees to elbows + kick + fast return

Build Up and Prep (used db)
5 front squats (10 lb db set)
5 toes to bar (v-ups)
5 back squats (10 lb db set front squats)
5 sit ups (with ab mat feet under couch)

Conditioning (did the workout below with dumbbell set)
For Time
21 – 15 – 9
front squat
toes to bar

Immediately into
30-20-10
back squat
sit-ups

With Dumbbells
5 rounds for time
10 dumbbell front squats (10 with 10 lb db sets)
10 toes to bar or 15 v-ups (10 v-ups)
10 dumbbell front squats (10 with 10 lb db sets)
20 sit-ups (with ab mat and feet under couch – 10, 8, 8, 8, 5)

Ok, I typed this in and now I’m thinking it looks a bit difficult. First of all, this 50 year old cannot do 50 sit ups (I think I can barely do 8). Wonder if I will get a scale for these sit-ups? And, what do they mean by a burpee box jump over? That sounds like a recipe for total disaster! This fat, 50 year old, trying to do a burpee and jump over a box??? Right…I don’t think I’ll be doing that….there surely is a scale for that???

So, who will get to laugh at my attempts at these burpee box jump overs? Bob, Dave, Jeff, Heather, and me.

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

2 Rounds
0:30 wall press stretch
0:30/0:30 side plank with rotation
5/5 Turkish get-up (increase load on second round) (3/3 no weight)
5/5 windmill

Skill and Build Up
Single Arm Dumbbell Snatch Progression (10 lb db)
3/3 deadlift
3/3/ deadlift + shrug (straight arm)
3/3 muscle snatch
3/3/ overhead drops
6 dumbbell snatch, alternate arms each rep

Build up
8 sit-ups
8 dumbbell snatches
4 burpee box jump overs (low height) (box step ups)

Workout 
For time (18:00)
2 rounds

50 sit-ups (20, 20 ab mat sit ups with feet under couch)
40 dumbbell snatches (10 lb db)
30 burpee box jump overs (20, 20 with 12″ box step up)

Accessory Work
2 sets
100ft/100ft single arm kettlebell overhead walk (50 ft with 10 lb overhead, 50 ft with 10 lb at shoulder)

Ok, what the heck kind of work out was that?? Turkish get-up?? Think those should be called something like, “50 yr old, fat lady try-to-get-up”. These were totally only an attempt. Not sure if much of it was actually correct but Matt was very patient and would tell me step by step so I could try to get it. If that was not enough, they then throw in this burpee box jump overs. What the heck?? Burpees by themselves are hard enough so what in the world. Ok, those were terrible and again they think a 50 year old, fat lady can  do a burpee and then jump over a box? They are nuts, I can attempt a burpee (I’m not even sure that those were correct today.) and then I can step up on the box and step off.

Sweat factor today – my shirt could probably be wrung out! This was very tough today.

Have a good day everyone.

Having a holiday at the beginning of the week sure throws a person off. I guess it is already the middle of the week – Wednesday.

Who will be up this morning working out with me? Bob, Dave, and me.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side (I actually did some of these!)
0:20 forward and backs
0:20 in and outs
0:20 double under (I think I can almost do one.)
0:20 double under

Ok, this will be interesting. The last jump rope warm-up and I did not get along very well. My feet and brain could not work together to figure out how we were supposed to really do these variations of jumping rope. Ok, reminder to self – “you are 50 and fat, so really…you may never be able to do these things.” I guess never is a strong word, so I guess I should say maybe someday…

So, actually today I felt like I accomplished something with that jump rope. I ACTUALLY did some of the side to side – like real, not just one and quit and try again, it was actually a number of them in a row! I guess I’ll get this yet.

2 rounds
5 inchworms +updog to down dog
10 boot strappers
0:30/0:30 spiderman stretch

Skill and Build Up
Push Jerk Progression (3 step) (PVC pipe)
5 jump and land
5 jerk ballad from head level
5 push jerks

Build Up
review the dumbbell Bulgarian split squat (toes on couch or chair, then squat one leg holding dumbbells)
3-5 push jerks increasing load (tried 2 with 15lb set but I didn’t think I could do 10 in a row for the workout)

Workout #1
Every 4:00 for 12:00 (3 sets)
6 push jerks (10 push jerks with 10 lb db set)
80 double unders (1:00 attempts)

Workout #2
Keep the clock running from part 1
When the clock hits 15:00 perform

Every 4:00 for 12:00 (3 sets)
8/8 dumbbell Bulgarian split squats (10 lb db set)
15cal/12 cal row or bike (0:45-0:55 8.8-9.2 cal bike)

Cool Down
2 rounds not for time
10/10 quadruped rotations, slow
0:45/0:45 spiderman stretch

All hot and sweaty, shirt soaking wet so I guess that means it was a good workout!

Have a nice day to all!

Can’t believe it’s Tuesday…the long weekend was good, but I didn’t do any type of CrossFit yesterday so I’ll probably REALLY hurt today!

Wonder who will be there…Bob, Dave, Karri, Heather, and me.

General Warm-Up
3:00 row, bike, run or jump rope

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Circuit
Hang Power Clean Progression
*with empty barbell or dumbbells light

5 hinge and jump (10 lb set)
5 hinge, jump and shrug (10 lb set)
5 hing, jump, shrug, and receive in the front rack (10 lb set)

Build Up
3 sets of
3 hang power cleans (10 lb, 15 lb, 15 lb)

Workout
5 rounds NOT for time
10 hang power cleans, moderate to heavy (15 lb db set)
50ft/50ft single arm kettlebell front rack walk (15 lb db)
20 v-ups or tuck ups
30 banded good mornings

Felt like the 15 lb dumbbells are starting to get easier to use. So I will try them more often. I still am not sure I could do very many push presses with them but I guess one of these days, we’ll see.

Have a good day everyone. Off to shower and then to school for our final drop-off/pick-up of the year. So hard to believe school is about over and we are missing all the fun end-of-the-year events.

Guess I’ll save my school sadness for a later post.

How did we get to Friday so quickly? The weeks really are going by fast. So maybe one of these days we’ll be lucky and get to go back to the gym.
Nice to see Dave and Lacey this morning.

General Warm-Up

5:00 bike or row (bike)
*top of each minute perform a 0:10 hard

2 rounds
0:45 plank walk-ups (could only do like 2 walk-ups so just held the plank)
0:30 wall press stretch
3 wall walks (5 inchworms)

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
2 rounds (10 lb set)
5 dumbbell push presses
0:20 bike or row

Workout
For time   21:28
21 – 15 – 9
dumbbell push press (10 lb)
air bike calories (bike)

5:00 rest

9 – 15 – 21
air bike calories
dumbbell push press

I could definitely tell it is Friday. Using dumbbells was hard. I thought I could do 15 lb set for this workout but I could barely lift those. The 10 lb set was difficult enough. Especially when doing 21 dumbbell push presses by 19 I wasn’t sure I would be able to push the last 2 especially with my left arm. That arm is amazingly weaker than the right arm and by Friday it really does not want to lift weights.

I need to try to do a few lifts over the weekend or something. We’ll see…

Have a great weekend everyone!

Another day of CrossFit from home instead of the gym. Will gyms ever open for us to go to? What other home gyms are being used this morning?
Bob, Nikki, Lacey, Heather, and I were all in our home workout areas for this workout of the day.

3:00 bike

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Clean and Front Squat Specific (10 lb dumbbells)
5 clean pulls
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang power cleans
5 front squats
5 power cleans
5 front squats

Build Up
2 Sets (10lb dumbbells)
6 power cleans + 6 front squats

Every 2:00 for 10:00 (5 sets) (10 lb, 15 lb, 15 lb, 10 lb, 10 lb dumbbells)
6 Power cleans + 6 front squats

Workout (10:00 cap) (5:12)
15-12-9-3
Dumbbell power cleans
DB front squats

I used 10lb dumbbells for first 3 rounds and last set I did 15lb dumbbells. We previously did this on 4/1/20 and I used the same weights but it took me longer I didn’t record the time but it was like 8:20 or something. Today I could tell I was doing them faster. I feel like since I got done so much faster today, I should have used the 15 lb set for either the 15 at the beginning or the sets of 9 and 3. I guess next time I will have to try to do something a little bit different.

Cool-Down
5:00 bike

According to my shirt/sweat meter, it was a good work out as my shirt is moderately wet.
Time for the shower and then off to work.

Have a great day!

Who will show up this morning? Bob, Lacey, and me.

General Warm- Up
3:00 run, row or bike (bike)

Kettlebell warm-up series (whole body focus)
2 Rounds (used 10lb db – left side very hard to do)
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

Workout Prep
Demonstrate movement modifications
At a rate of perceived effort 4-5 (becoming uncomfortable, breathing heavily, can hold a short conversation)
5 pull-ups with anticipated pull-up variation to be used in the workout (5 db rows with 10 lb set)
10 push-ups
15 air squats (only able to do 12)

based on what I did in the minute above – we decided the best scale for me was 3, 6, 9

“Chelsea”
Workout (30:00)
EMOM
5 pull-ups (db rows) (3 db rows with 10 lb set)
10 push-ups (6 on my knees)
15 air squats (9)

was able to do those and still have 15-18 seconds to rest (not sure how they think you can rest in 12-15 seconds but I guess it makes them feel good to say they planned a “rest” for you.)

Cool Down
3:00 bike

Tough work out but I felt good that I got through the number we thought i could each time and I feel like I am actually getting faster and things are getting easier. Perhaps i should have used the 15 lb db set but I wasn’t sure if I could get through all 30 rounds with those. Maybe next time.

Have a good day everyone.

Who will do CrossFit with me today and what will the workout be? Those always seem to be the questions.
Good Morning to Matt (of course he’s there), Bob, Dave, Lacey, Heather, Nikki, and me.

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) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill & Build Up (15:00)
Deadlift Progression (10 lb db set)
complete 2 rounds
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees and stand
5 deadlift

Build Up (10:00)
5 deadlifts light (10 lb db set)
5 beat swings (sit ups at my couch)
5 deadlifts moderate (10 lb db set)
5 straight leg, set-ups (using ab mat behind me)
3 deadlifts, moderate load (10 lb db set)
3 hanging knee raises (tuck crunch)
3 deadlifts, moderate to heavy load (15 lb db set)
3 toes to bar (tuck crunch)
3 deadlifts, at or slightly below intended workout weight (15 lb db set)

Workout (15:00)
7 rounds for time (11:28)
10-15 deadlifts (15 lb db set) (15, 10, 10, 15, 15, 10, 15)
15 v-ups  (tuck crunch – knees to chest) (10, 12, 10, 12, 10, 10, 10)

Accessory Work (10:00)
3 rounds NOT for time
20 good mornings (with PVC pipe)
0:30/0:30 pigeon stretch

Actually was a good workout. The 15 lb db set didn’t feel too bad today.
Sort of feel like I should try the 25 lb set at some point in the near future. When we do something that I need to increase load but maybe only 1 or 2 times. So, maybe I just need to get the 25 lb set and at least set them near the 10’s and 15’s 🙂

Have a great day everyone.

I do really miss going to the gym. I would prefer to be at the gym to do these workouts.

Let’s see who shows up to do this workout today…Bob, Dave, Nikki, Lacey, Heather and me.

General Warm-Up
5 rounds
0:20 single leg, single under (I was actually able to do some of these each time! I didn’t think I would be able to get any!)
0:10 rest

2 rounds
0:10 double unders or attempts (tried but I can’t really do those)
0:20 rest

Modified Hinshaw running warm-up
10 yards over the hurdle
10 yards knee to chest
10 yards figure 4
10 yards walking Samson stretch
10 yards toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yards toes out walk
10 yards toes in walk
10 yards walk on heels
10 yards walk on toes
10 yards walk on outside of feet
10 yards walk on inside of feet

Workout
Every 5:00 for 25:00 (5 sets)
60 double under (100 single unders) (100 singles, 80, 91, and then I did a combination of singles and I tried to figure out double unders and just spent the 0:45 trying.)
400m run (1:45 bike – hard – I went between 0.42-0.51 m each time)

Core Accessory Work
3 rounds NOT for time (used the 10lb db today)
15 dumbbell side bends, right
50ft single-arm farmer carry, right
0:30 rest
15 dumbbell side bends, left
50ft  single-arm farmer carry, left
0:30 rest

Cool Down
2 rounds
0:45/0:45 heel toe hamstring stretch
10/10 dynamic calf stretch

Totally hot and sweaty so must have been a good work out for Monday. My legs hurt as well so I guess they are now definitely awake! Good thing as today is our homework drop-off/pick-up so my legs will get lots of exercise today!

Have a nice day everyone. Talk to you later!

It’s a stormy, rainy Friday. What kind of workout will we have today? Who will be doing this workout together? me, Jeff Fisher, Lacey

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges (missed this audio cut out and restarted zoom)
10/10 lateral lunges (missed this audio cut out and restarted zoom)
inchworm + push ups (5,4,3,2,1) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch

Skill and Build Up
Sumo Deadlift High Pull Progression (10lb db set)
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Deadlift Progression
5 sumo deadlifts high pulls
5 dumbbell thrusters

Build Up and Primer
100m run (30 sec bike)
5 Sumo deadlift high pulls (10 lb db set)
5 dumbbell thrusters (10 lb db set)

Conditioning
For Time 29:58
10 rounds
200m run  (bike 1:00-1:15)
10 Sumo deadlift high pulls (10 lb db set)
10 dumbbell thrusters (10 lb db set)

That was really hard. Thrusters seem to be the toughest as both arms don’t always want to go up – especially the left arm. The left arm sometimes feels like it is really weak and just does what it wants to.

Glad that workout is over so now on to showering and ready for work.

Have a nice day!

…wait…I am NOT at the gym. I am at home. Yes, my home has somehow become the modified gym. If you don’t know this yet, doing CrossFit at home is NOT the same as being at the gym. But for now it will have to do….I just miss it and the great people that I have met there.

So, let’s see who will be at the gym with me this morning…Bob, Dave, Lacey, Heather

General Warm-Up
8:00 AMRAP at moderate pace
100 single unders
5 push-ups to down dog
10 hollow rocks (this is very hard, I can’t rock for the life of me)
10 walking lunges

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
0:15 dumbbell push presses, workout weight (10 lb set)
0:15 rest
0:15 jumping lunges (stationary lunges)
0:15 rest
0:15 crab walk (tried to walk but that ain’t happening here – guess I’m not 12 anymore – I think I moved about 3 inches)

Workout
5 rounds for max reps
0:40 max rep dumbbell push press (10 lb set – 10, 8, 8, 8, 8)
0:20 rest
0:40 max rep jumping lunges (12 stationary lunges)
0:20 rest
0:40 crab walk (1st and 5th rounds moved about 3 inches otherwise it was just a crab walk hold)
0:20 rest

Accessory Work/Structural Balance
3 rounds not for time
10/10 landmine single arm row (10 lb db rows)
15 band face pulls (low band) (band pull aparts)

Just love when they throw things in that I SHOULD be able to do because you know when I was a kid I could do them no problem and then it makes me realize I am not a kid – I’m 50! Guess that’s another thing I’ll have to work on.

Have a great day everyone.

Another morning of CrossFit at Home. Who will be up early to exercise with me today? Bob, Nikki, Pat, Heather

General Warm-Up
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 side plank reach

Skill and Build Up
Power clean progression
with a barbell or PVC pipe/broomstick
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean

Build-Up
3-3-3 (used 15 lb set db)
power cleans building up in load

Conditioning (20:00)
EMOM for 10:0 (10 sets)
5 power cleans (0:30 max rep with 15 lb db set – did 6-8 each round)

immediately into

Every 2:00 for 10:00 (5 sets)
5 deadlifts (15 lb db set – tried to do 2 or 3 single leg deadlifts each round and 3 or 4 deadlifts)

Core Accessory Work
3 rounds not for time
15 superman presses
25 Russian twists (cannot do this without my feet on the floor)

Now to go get ready for work. Have a nice day everyone. I hear the weather is supposed to start getting nice 🙂