Who will be Heros today? Bob, Dave, Nikki, Lacey, me

General Warm-Up
3 rounds
100m run (0:30 bike)
10 PVC pass throughs
5 waiters overhead squats, slow
10 long lunges
0:30 superman hold on floor

Loredo (30:00)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

6 rounds for time (29:39)
24 squats
24 push-ups (on knees)
24 walking lunge steps
run 400m (1:30 on bike)

That was tough but I’m getting there. Can’t believe I actually did all 6 rounds.
Someday I will be able to do a few normal push-ups but I think 24 on knees is ok – they are hard and my shoulders/back of neck hurt and make them harder so I must be doing them correctly.

Ok – on to today…. have a nice day everyone.

Monday, May 11

Who will join us for class today?? me….Bob, Dave, Lacey, Karrie, Heather

General Warm-Up
2 Rounds
1:30 skip rope or jumping jacks
10 cossack squats, pause 0:03 in the bottom position
5 inchworms + push up
30 calf raises

Workout Prep
5 broad jumps, pause 0:02 in landing position
5 no push-up burpees
5 box jumps, low height (12″ box step-ups)
5 burpees
5 box jumps, workout height (12″ box step-ups)

Workout (17:00)
For Time

21 – 15 – 9 rep rounds for time (9-6-6)
burpees
box jumps (12″ box step-ups)

2:00 — rest

9 – 15 – 21 rep rounds for time (6-6-9)
box jumps (12″ box step-ups)
burpees

This workout today was very tough as my legs still hurt from walking the 5K yesterday.
I had to scale waaayyy back as my legs just couldn’t handle those burpees at all.

Accessory/Structural Balance (12:00)
100 banded bicep curls
100 banded pull throughs
100 banded pull aparts

Who will show up this morning? Just Karrie and me. Nice to see Karrie I always enjoy seeing her at the gym and working out with her. She has been so helpful and encouraging to me since I started.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side
0:20 forward and backs
0:20 in and outs
0:20 double under
0:20 triple unders

Ok, the jump rope warm-up and I don’t really get along. My feet can’t quite figure out what you are supposed to be doing before that rope gets back around. I’m just uncoordinated I guess, as soon as my brain figures out how to move my legs then I’m twisted up in the rope. I did get a couple single leg, single under today and I think I did one or two of the side to sides. Otherwise the warm-up was single-unders with a lot of practicing of the other things. Someday….

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

Skill and Build-Up
Single arm Devils Press Progression (10lb db)
3/3 single-arm dumbbell push-up
3/3 single-arm dumbbell suitcase deadlift
3/3/ single-arm dumbbell hang muscle snatch
6 single-arm devils press, alternating

Build-Up
2 Rounds
4 single-arm devils press, alternating
10 double unders

Conditioning (20:00)
For time (14:43 with 10lb db)
21 single-arm devils press, alternating (12)
75 double unders (75 singles)
15 single-arm devils press, alternating (9)
75 double unders (55)
9 single-arm devils press, alternating (6)
75 double unders (65)
15 single-arm devils press, alternating (9)
75 double unders (55)
21 single-arm devils press, alternating (12)

Core Finisher and Cool Down
3 rounds not for time
20 v-ups or tuck-ups (20, 20, 15)
0:45 plank hold

Another devil of a workout. But I finished it. Glad I make myself get up and go to these. It is good for me and I do feel better throughout the day.

Hope everyone has a great day!

May 7 – I can’t believe we’ve been doing this from home for 38 days now. When will we be able to go back to the gym??

CrossFit class today was Bob, Dave, Lacey, and me

General Warm-Up (12:00)
2 rounds
0:30 pike shoulder taps
25 banded face pulls or rear delt raises (25 band pull aparts)
10 Kang squat

Skill and Build Up (11:00) (PVC pipe)
Push jerk (3 step)
5 jump and land
5 jerk balance from head level
5 push jerks

Dumbbell Movement Prep (15lbs)
5 shoulder press
5 push press
5 push jerks
10 bent over rows

Build Up (15lbs)
5 bent over rows
5 step-ups, low to moderate height
3 shoulder press
3 push press
3 push jerks
3 step ups, workout height

Conditioning
20:00 AMRAP (10 lb db set)
30 bent over rows
30 shoulder press (23)
50 step-ups
40 bent over rows
40 push presses (22)
100 walking lunges
50 bent over rows
50 push jerks (27)

Cool Down
2 rounds
0:45 prone lat stretch
0:20 hollow hold
0:45/0:45 couch stretch
0:20 hollow hold

Have to say that once my husband finally decided to restart the router and modem, the internet connection was so much better! Didn’t cut out at all today!

CrossFit at home isn’t too bad since we really don’t have a choice right now. However, I have to say that I am looking forward to going back to the gym not only to see all the people I’ve missed but also to use the barbells and see how I can do with those!

Ok, hopefully my internet connection is better today than it has been. Perhaps I just need to use my phone as a hotspot. So I did a Zoom update and things appeared to better but then as soon as Matt was explaining the workout, my audio kept cutting out. I left class, started my phone hotspot and then rejoined.

May 6 – Zoom 

Who will be venturing up today for this 5:30 a.m. workout…..Dave, Bob, Jeff, Heather, Lacey, Nikki, and me 

CHAN Warm Up (10:00)
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 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build-Up
Front Squat Prep
2 rounds
10/10 quadruped rotations, slow
5 squat therapy reps
5 paused front squats

Build Up
0:30 row, bike, or run  (bike)
5 swings (with object being used in workout) (15lb db)
5 front squats (workout weight) (15lb db set)

Workout
Every 4:00 for 20:00 (5 sets)
15/12 cal bike or row (bike 1:00-1:15 – tried to stay with my speed between 18.5-20)
15 kettlebell swings (15lb db)
15 front squats (goblet squat with dumbbell) (used 15lb db set)

Core Accessory Work (10:00)
4 rounds NOT for time (could only do 3)
15 side plank dips, left (10, 10,10)
0:15 side plank hold, left
15 side plank dips, right (10,10,10)
0:15 side plank hold, right

Wow, I can’t believe I was able to get through that entire workout with the 15 lb dumbbells! I had the set of 10 lb ones sitting right next to me in case I needed them but I actually felt pretty strong. By the time I got to 8 or 9 squats I wasn’t sure I keep going but then I knew I was at the halfway point so keep going. Ok, I couldn’t breathe when I was finished doing them but I did usually get 1:45 or so to rest before I had to start the next round.

I guess you know it’s a good workout when you feel drenched.
Now to shower and get ready for work. Have a nice day everyone.

Technology is awesome – except when it isn’t. My internet connection kept freezing, had to restart my computer, still froze up once I was back in the class. Finally had to switch to using my phone as a hot spot. Irritating…

May 5
Zooming with Bob, Dave, Jeff, Nikki, Heather, Lacey

General Warm-Up (10:00)
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 side plank to reach through

Skill and Build Up (10:00)
Power Clean Progressions (5:00) (10lb db set)
with barbell or PVC
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in the power position
3 hang power clean
3 power clean

Build Up
3-3-3   (10 lb set, 15, 15)
power clean, building up in load

Workout (20:00) (15 lb set)
EMOM of 10:00 (10 sets)
3 power cleans (5 with db)

Immediately into
every 2:00 for 10:00 (5 sets)
3 deadlifts (5 with db)

Core Accessory Work (10:00)
3 Rounds
20 Hollow sit-ups (10, 6, 5)
30 arm haulers (20, 20, 20)
40 flutter kicks (floor) (30, 30, 30)

Who will show up on this lovely Monday morning to begin the day with a great workout?
Bob, Dave, Jeff Fisher, Nikki, Heather

Warm-Up (8:00)
3 Rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climbers
0:10 rest

2 Rounds
5 inchworms +2 push-ups + 2 squats
10/10 dynamic calf stretch

“Maupin”
4 Rounds for time (32:30)
800m run (3:30 bike)
49 push-ups (29 on knees)
49 sit-ups (15 with feet under couch)
49 squats (29)

Cool Down
2 Rounds
0:45/0:45 standing calf stretch
1:00 foam roll t-spine

Someday I may be able to do a sit-up unassisted but for now I’m lucky to get past the 8 I had been able to do! I feel like I should be able to do some of this stuff especially after I have been going to CrossFit since December. Why can’t I do a sit-up? Oh that’s right, people keep reminding me I’m 50…and totally out of shape (well, I was a shape…round…but guess that’s not really how you should be when you are 50.)

Have a great day!

May 1 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Dave, Bob, Nikki, and me 

Technology was not great this morning either — again, audio cut out and I was only hearing maybe every other word or so. I left the meeting twice and came back in but I never could get it to work right. I just sent Matt a few chats and watched and followed along.

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

Workout Prep (5:00)
5 broad jumps
5 no push-up burpees
0:20 row or bike
3 box jumps, low
3 burpees
0:20 row or bike

Workout (21:00)
EMOM
Minute 1: 15 box jumps (15, 16, 16, 15, 15, 16, 15)
Minute 2: 15 burpees (10, 8, 8, 6, 8, 8, 7)
Minute 3: 15 cal/12 cal row or bike (no idea how many calories just did 1 min)

Core Finisher
3 sets
10 1-1-2 tuck crunch (5)
10 lying leg raise + hip lift (5)

April 30 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Dave, Bob, Kathy, Nikki, and me 

Well, technology is mostly awesome. Today there were issues with my audio. I finally left the class and reentered and it seemed to fix it.

General Warm Up (15:00)
Stretch sequence
2 rounds each leg
Perform all 3 stretches on one side and then move to other side
0:30 lunge circles
0:30 straighten the front leg
0:30 hands to outside

2 Rounds
10 air squats
10/10/ side plank dips
10 walking lunges
0:30 superman hold (on floor)

Workout Prep (4:00)
L-sit prep (tuck hold)
0:20 pike stretch
10/10 single leg compressions
0:20 pike stretch
10 compressions
0:10 tuck L-sit
0:10 L-sit

Build Up
3 sets
3 squats (10 lb db set)

Workout (15:00)
5 rounds for time (12:58)
15 front squats (10lb db set)
0:45 tuck sit, accumulated

Cool Down
2 rounds
1:00 easy air squats
0:30/0:30 samson stretch

April 29 – Zoom 

Today’s 5:30 a.m. workout buddies…Dave, Bob, Lacey, Karie, and me

General Warm Up (5:00)
1:00 easy running (bike)
5 inchworms + push-ups and squats
15 band pull apart or rear debt raises (band pull apart)
0:30 spiderman walk

Transition (5:00)
strict pull-ups (5 db rows 10 lb set)
push ups (6 on knees)

Severin (45:00) for time 42:00
50 strict pull-ups  (50 each 10 lb db rows)
100 hand release push-ups (100 knee push-ups)
5k run (bike) (Matt knows I’m not a runner – especially in the dark, alone at 5:30 a.m. – therefore, he told me to ride 7 miles on my exercise bike. Did I hear that correctly? 7 miles?? I don’t think I can do it but I guess if he told me that then for some reason he thinks I can do it.)

Wow! That was tough!! I can’t believe I actually just did that-especially the 7 mile bike ride!!

April 28 – Zoom 

5:30 a.m. workout…..Dave, Bob, Lacey, Kathy, and me 

CHAN Warm Up (10:00)
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 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill & Build Up (11:00)
Power Snatch Progression (10 lb db)
5 deadlift + shrug + elbows high
5 muscle snatch
5 power snatch

Build Up (7:00)
5 power snatches light
5 beat swings
3 power snatches moderate
3 knee raises
1 power snatch, workout weight
3 toes to bar

Workout (15:00)
7 rounds for time (13:00)
5 power snatches (10 lb db – 5 each arm)
12 toes to bar (toes to couch – or at least butt off floor and knees to chest)

Accessory Work (10:00)
3 rounds NOT for time
6/6 glute march
35 band pull aparts (this was extremely difficult after all of the workout)