April 8 – Zoom 

Today’s athletes…Bob, Dave, Nikki, me

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 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

Workout Prep (8:00)
0:30 bike
10 db rows (15lb set)
0:30 bike
6 db rows (15lb set)
6 db step-ups (15lb set)
0:30 bike
3 db rows (15lb set)
3 db step-ups (10lb set)

AMRAP (5:00)
db rows (15lb set)

2:00 rest

AMRAP (5:00)
dumbbell box step ups (10lb set)

2:00 rest

AMRAP (5:00)
bike for calories (42 calories)

I have to admit that my kids were right along time ago, it’s good to write down what you do everyday so you will be able to see your improvements. I also find it fascinating that I was unsure about sharing my workouts with others and now I want to be sure I list everything and I really don’t care who reads it. If someone else can learn something from this fat, 50 year old (who still loves food by the way) then great!

I also have to admit that doing push jerks with dumbbells is ok because at least I have some weights to do something with however, it is NOT the same as lifting weights with a barbell. I thought I was doing so well with those…someday I might go to the gym again and will be able to try weight lifting again.

April 7 – Zoom 

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

Warm Up (12:00)
3 rounds
100 single under
100ft/100 ft single arm kettlebell overhead walk (10lb)
7 ATY with plates (3.5lb set)

Push Jerk Progression (3 step) (4:00)
5 jump and land (10lb set)
5 jerk balance from head level
5 push jerk
with a PVC pipe and then empty barbell

Build Up (10:00)
4 Sets
3 push jerks (10lb set)

Workout
Every 3:00 (5 sets)
0:45 max rep DB push jerks (10, 12, 12,12 (3 at 15lb), 12) (10lb set)
5 rounds
0:50 handstand hold (1st round plank up from couch) (on floor
0:10 rest
0:50 goblet wall sit (1st 3 sets with 15lb db – last 2 no weight)
0:10 rest

Cool Down (5:00)
2 rounds
1:00 air squat, easy pace
1:00 PVC pipe shoulder press

CrossFit from home still is not ok. It works and I’m thankful, but I need to be with these people and working out at the gym. Ok, I think I’ve mentioned but sometimes it is nice to not go anywhere but still do a good workout.

April 6 – Zoom 

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

Warm Up (10:00)
3 rounds
1:00 jumping jacks
5 inchworm +updog to down dog
10 spiderman walk steps
10 air squats

AMRAP (5:00)
Single arm dumbbell snatch progression with a light dumbbell
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5 dumbbell snatch (full movement)

Build Up (5:00)
 2 rounds
5 air squats
3 dumbbell snatches, right arm
5 push-ups
3 dumbbell snatches, left arm

10:00 AMRAP
10 air squats
9 single arm dumbbell snatches, right arm (10lb)
10 push-ups
9 single arm dumbbell snatches, left arm

AMRAP (5:00)
3 rounds not for time
10 side plank, dips, left
0:15 side plant left
10 side plan dips, right
0:15 side plank right

after completion of the 3 rounds, complete
100 bird dogs

April 3 – 

No Zoom today as the workout is really running….
Have to say that I enjoy posting all the workouts and putting down what I do.
So, sorry if these bore you.

Warm Up

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 prep
2 rounds
100m shuttle run (run around circle from my family room, through the kitchen, and back – twice for 100m)
50ft single under hops 

Conditioning (22:00)
2 Rounds
10:00 run @ aerobic heart rate (bike)
2:00 rest

April 2 – Day 12;  Zoom 

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

Warm Up
EMOM 9:00
Minute 1 – row
Minute 2 – push-up to down dog, pause 0:03 in the down dog position
Minute 3 – plate overhead reverse lunges

Push Press Skill (5:00) 5 lb db
5 dip and hold
5 dip and drive, slow
5 dip and drive fast
7 push press

Every 3:00 for 9:00 (3 sets) 10lb db
max rep dumbbell press throws (use medicine ball, pack, bag or rock)

AMRAP 10:00
Max rep dumbbell bench press 15lb db
13,13,12,10,6,5,6,3

Ok – April Fools! I’m kidding. Needed to say something today 🙂

April 1 – Day 11;  Zoom 

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

Warm Up
3:00 bike

“Chan Warm-Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 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
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 (15lb dumbbells)
3 power cleans + 3 front squats

Every 2:00 for 10:00 (5 sets) (15 lb dumbbells)
3 Power cleans + 3 front squats

Workout (10:00 cap)
15-12-9-3
Dumbbell power cleans
DB front squats
(I used 10lb dumbbells for first 3 and last set I did 15lb dumbbells – first time I have ever done the correct amount and finished under the time)

Cool-Down
5:00 bike

To answer that question….my daughter made me??? No she pushed and I am the one who chose to continue doing it. Sometimes things are just hard…

Ok…have to admit, last night when I checked FaceBook and the app for the workout, I was a bit worried as I really can’t run. I sent Matt a message and said,

Hey Matt – ok tomorrow’s workout…. I don’t have a place to do a 200m run – I won’t run outside by myself in the dark (well…I’m not even sure I can really run…) and are you sure I can do 10 burpees for 15 rounds…. think I need some motivational scaling???…..

Response – you can bike and do 5-8 burpees

Ok, if he thinks I can handle this then I guess maybe….I can….
I think people forget I’m fat and 50….

March 31 – Day 10;  Zoom 

Warm Up
4 rounds
0:20 mountain climbers
0:10 rest
0:20 jumping jacks
0:10 rest

2 rounds
100m run
10 toy soldiers
10 boot strappers
5 inchworm + updog to down dog

For Time 35:00 min
15 rounds
200m run (1:30 min) (I did 1:00 bike)
15 burpees (10) (I did 8, and then 6-7 each time)

March 30 – Day 9;  Zoom 

Should probably tell you about my jump rope skills, basically there are not many. When I was a kid, actually even when I was 9 months pregnant for my 4th baby, I could jump rope like crazy. I loved it! But I discovered when I started CrossFit that jump rope skills are something that definitely gets lost if you don’t keep using them!
I can finally do the single unders and sometimes even 100 nonstop. But you will see that with today’s skill set, I really don’t have those other things figured out. Hey-did you forget, I’m fat and 50!

TABATA Jump Rope Skills Set (just so you know….I can only do single unders, the rest I just try to do…but boy is this difficult….maybe someday??)
0:20 Singles
0:10 rest
0:20 Side to side bunny hop
0:10 rest
0:20 alternating legs
0:10 rest
0:20 in and out
0:10 rest
0:20 high knee
0:10 rest
0:20 butt kickers
0:10 rest
0:20 double unders or triple unders

Warm Up – 2 rounds
10 inchworm + push-up
10 spiderman
20 band pull aparts
15 pass through

Build Up
5 sumo deadlift (10lb db)
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
1 sumo deadlift high pulls

Build Up
5 sumo deadlift high pulls, workout weight (15 lbs)
10 double unders or 30 singles

Workout
5 Rounds
15 Sumo Deadlift High Pulls (15 lb db – 15, 12, 12, 12, 10)
45 Double Unders or 60 singles (60, 45, 48, 40, 37)

4 Rounds (NFT)
5/5 single arm dumbbell rows
15 rear delt raises
Rest 1:00 between sets

March 27 – Day 9;  Zoom 

I love the way they don’t tell you how many squats you are actually doing, they just sort of hide them in the workout!

Warm Up – 2 rounds
1:00 row, bike, run, plate jump or jump rope
0:45 glute bridges
0:30 boot strappers
0:30 squat with hand reaches
5 squat therapy

Skill & Build Up
Overhead squat skill (4:00)
20 pass throughs
10 waiters overhead squats
10 sorts press
5 overhead squats

Buildup
10 overhead squats, empty barbell
5 overhead squats, light
3 overhead squats, light to moderate
3 overhead squats, moderate

Workout
Every 3 Minutes for 5 Sets
0:30 Double DB Overhead Squats

Tabata 16 Intervals
0:20 Single Arm DB OHS
0:10 rest
0:20 Sit ups
0:10 rest

March 26 – Day 8  

Matt did not join us today. No sense in having a meeting for us to all run away 🙂
I have to say that since I posted those initial posts on facebook about my workout, I am not making sure I write down everyday. I know some of you will get tired of reading these but at least I have a record and will be able to go back later and see improvement (hopefully). So, there will be days that the only posts are just my morning CrossFit class.

Warm Up
“modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10 yds Figure 4
10 yds Walking Samson stretch
10yds Toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels (couldn’t do crack on my foot)
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Workout
7:00 bike
1:30 rest
7:00 bike
1:30 rest
7:00 bike

March 25 – Day 7  Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Saddi, Dave, Bob, Jeff Fisher

Warm Up – 2 rounds
5 push-up to down dog
10 PVC pass throughs, slow
15 Scap retraction push-ups
50ft/50ft single arm kettlebell overhead walk (10lb db)

Strength
Every 3:30 for 10:30 (3 sets)
AMRAP dumbbell floor press (10lb, 10lb, 15lb)
0:10-0:20 rest
5 strict handstand push-ups (pike behind, head in front of hands, try to go down)

Conditioning for Time
30-25-20-15
renegade rows  (15, 12, 10, 10)
push-ups or bench/box dips (10, 8, 8, 6)
renegade rows
push-ups or bench/box dips
renegade rows
push-ups or bench/box dips
renegade rows
push-ups or bench/box dips