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Beginning of a New CrossFit Week

April 26, 2021

Welcome to Monday! The start of a new crossfit week! What type of workouts will we get this week??
Lots of people there this morning – everyone off to a good start!

 

Identify where you are, where you want to go, and what you need to get there.

  GENERAL WARM-UP (~10:00)

2 Rounds
100m Run (bike)
10 Kang squats, empty barbell (45#)
10/10 Dynamic calf stretch
0:30 Plank walk up or plank
0:45/0:45 Banded supine hamstring stretch

  SKILL AND BUILD UP (~13:00)

Deadlift Progression (3 Step) (~3:00)
*With an 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 (~10:00) 5 Sets (65#, 95#, 115#, 135#, 135#)
3 Deadlifts 
*100m Run after round 2 and 4 (bike)

  WORKOUT (~25:00)

For time Every 5:00 for 25:00 (5 rounds)
5 Deadlifts @ ~80% of a 1 rep max (135# for all rounds)
600m Run (700m row each round)

Notes This workout is largely biased towards the run. The deadlift load is intended to be heavy, but not maximal, for 5 consecutive reps. Do NOT sacrifice mechanics. Use this time to focus on accumulating high-quality reps at relatively heavy loads. If an athlete does not know their 1 rep max, have them use a load that is 2-4 reps shy of failure. The runs are intended to be performed at approximately an 85-90% effort. Strive for consistency across all run efforts. It is intended for athletes to complete each interval in under 4:00 while faster times will be under 3:00. Record the total work time minus any rest in the interval. Deadlifts *Elevate the barbell if a sound set-up position from the floor cannot be established. Run *Reduce the distance to be completed in ~3:00 or less.

  MINIMAL EQUIPMENT OPTIONS

Dumbbells Available For time Every 5:00 for 25:00 (5 rounds) 15 Dumbbell deadlifts 600m Run Bodyweight Only For time Every 5:00 for 25:00 (5 rounds) 30 Single leg glute bridges, alternating 600m Run

Ok this was definitely a workout! I’m sweaty and tired! However, I have to say that I feel pretty good remembering that when I started (15 months ago) I had never really used a rower and I thought I’d die after about a minute. Now, I can actually row the amount I am supposed to be able to do in the amount of time I have to do it! And, I actually like the rower. I can actually tell that my legs are WAAAYYY stronger than when I first started CrossFit! 
Always amazed at things I can do now that I had no clue how to do or couldn’t even do when I started. 

Hope everyone has a good day today!

See you tomorrow!!

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Friday – Final CrossFit of Week

April 23, 2021

Last day of the week. I’m sure it will be another great workout. All of them really are even if there are parts of them you don’t really like. Obviously it’s somehow good for you 🙂

Be the attitude you want to be around.

  GENERAL WARM-UP (~12:00)

Jump Rope Warm-up (so nice to use my brand new jumprope – I’m pretty sure I did a lot better on jumping these various ways because of my new rope. I’ll get all of these yet!)
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:10 Double unders.
0:10 Double unders or triple unders attempts.
*0:05-0:10 Rest between movement

2 Rounds
5 Up dog + down dog
10 Cossack squats
0:20 Pike stretch + 5 pike compression or 5/5 single leg pike compressions

  SKILL AND BUILD UP (~11:00)

Knees to elbows progression
(A): 5 Pass throughs (PVC)
5 Beat swings
5 Beat swings + knees up singles (STOP)
5 Beat swings + knees to elbows singles (STOP)
5 Knees to elbows

Medicine Ball Clean Progression (A) (~4:00)
5-7 Medicine ball deadlift
5-7 Medicine ball deadlift + shrug
5-7 Medicine ball front squat
5-7 Shrug and pull-under
5-7 Medicine ball cleans

Build-up (~4:00)
0:30 Rowing (bike)
3 Burpees
10 Double unders or attempts
3 Knees to elbows
3 Medicine ball cleans

  WORKOUT (~20:00)

For time
50cal/40cal Rowing (bike 40 cal)
50 Burpees (25 burpees)
100 Double unders (2 minutes practice/singles)
50 Knees to elbows (25)
50 Medicine ball cleans (20lbs/14lbs) (25)
100 Double unders  (2 minutes practice/singles)

Notes This workout is intended to challenge endurance and stamina throughout the entire body. Perform the row and the burpees at a moderate pace. The knees to elbows will challenge endurance of the trunk. Consider breaking the reps into small sets with managed rest periods to move through the knees to elbows. The medicine ball cleans will likely take the shortest amount of time and the reps are intended to be accumulated quickly. The double under volume is reasonable but will elevate the heart rate significantly. Strive to not exceed ~5:00 on the row, burpees, and knees to elbows. Faster times for this workout could be under ~15:00-17:00 while all should strive for completion in under ~20:00-22:00.

  MOVEMENT AND EQUIPMENT OPTIONS

Row *Reduce calories or row to make it less than 5:00. *A bike may be used.
Burpees *No push-up burpee.
Double Unders *Practice for 2:00 for each set of 100 reps. *200 single unders for each set of 100 reps.
Knees to Elbows *Reduce reps to accomplish in ~5 sets.
*Knee raise.
Medicine Ball Cleans *Reduce reps 1st to achieve the rx load. *Reduce load to accomplish in ~5 sets.

Minimal Equipment Option For time 800m Run 50 Burpees 100 Double unders 50 V-ups 50 Medicine ball cleans (use a light backpack or bag) 100 Double unders

This was definitely a tough workout. I am a total sweat mess and am exhausted! Time for a good shower and then I’ll be refreshed to go to work and have a good day.

hope everyone has a good day and a good weekend!

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Thursday CrossFitting

April 22, 2021

Thursday at the gym. What workout will we do today??

Who’s awesome? You’re awesome!!!

  GENERAL WARM-UP (~10:00)

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 push-ups).
10/10 Windmills
10/10 Arm circles (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

SKILL AND BUILD UP (~10:00)

Power Snatch Prep (~6:00)
2 Rounds with an empty barbell 45# bar
3 Hang muscle snatch
3 Hang power snatch
3 Muscle snatch
3 Power snatch

2 Sets
3 Position power snatch, empty barbell

Build Up (~4:00)
2 Sets  45# bar + 5 lb plates = 55#    45# bar + 5 + 2.5 = 60# this was too heavy so I took it off and stayed with the 55#
3 Position power snatch
Notes Both warm-up sets are intended to feel relatively light. Take care of any final workout prep during this time.

  STRENGTH/POWER
3 POSITION POWER SNATCH

Workout (~17:30)
Every 2:30 for 17:30 (7 sets)
3 Position power snatch

Notes The first 2-3 sets are intended to be performed at light to moderate loads while the remaining sets are intended to be very challenging. Most athletes will likely achieve a max weight prior to the final set. These athletes can reduce the load by 10-20% for the remaining sets. Ensure the integrity of the complex is maintained on each set. It is acceptable to drop the barbell after the second hang power snatch rep.

Movement Modifications *Eliminate the pull from the floor and use an additional hang snatch.
Additionally use dumbbells or a split snatch as needed.

Set 1 55#

Set 2 60#

Set 3 65#

Set 4 65#

Set 5 70#

Set 6  70#

Set 7  75#

This whole workout felt very hard for me today. I felt like I was just having a hard time lifting any amount of weight. I was getting really frustrated but Alicia and Jeff Fischer kept helping me and giving me tips of how to do it. I so appreciate all the help at this gym! I think vacation was too much – after being gone it is really hard – I’m tired, I feel like I can’t lift any weight. Ugghhh…I guess I shouldn’t go on vacation again….

  MINIMAL EQUIPMENT OPTIONS

Minimal Equipment Options
Dumbbells Available
5 Rounds NOT for time 5 Double dumbbell power snatches 10 Dumbbell Romanian deadlifts 20 Hollow rocks Bag/Backpack
Option 5 Rounds NOT for time 2 Wall walks 6 Kneeling jump ups 10/10 Bag single-leg Zercher good mornings 20 Hollow rocks

  ACCESSORY AND STRETCHING WORK (~13:00)

Every 2:00 for 8:00 (4 sets)
6 Romanian deadlifts 85#, 100#, 135#, 135#
15 Hollow rocks (12 each time – but I can actually sort of do these)

Notes Use a 0:04 lowering phase on the Romanian deadlifts. The first set is intended to be moderate and the final 2 sets are intended to be very heavy.
The hollow rocks can be performed weighted if 15 reps is easy.
Stretch 1:00/1:00 Pigeon stretch
1:00 Child’s pose

Another good day – I’m sure I’ll be sore all day but eventually I will not feel so sore.
Have a great day everyone! See you tomorrow.

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CrossFit MidWeek

April 21, 2021

Another day at the gym. I looked at the workout and it looks pretty intense. Not sure how well I’ll do but I’ll give it a try 🙂

We all need three things; a wishbone, a backbone, and a funnybone!

  GENERAL WARM-UP (~10:00)

2 Rounds
30ft Spiderman walk
30ft Inchworm walk 
10 Pass-throughs
200m Run or walk (row 250m)

  SKILL AND BUILD UP (~8:00)

Kipping Pull-up Progression and Squat Therapy/Push-up Prep: (~8:00)
New pull-up rig came and was ready to use today! There really aren’t short bars so it was a workout to just get up and reach the bar! 
I’m sure my arms and shoulders will feel this later. At least with the bar up higher, I actually hang a lot longer! I may someday get a pull-up. I just need to get my arms stronger. 

2 X 5 Beat swing stops
5 Squat therapy
2 X 2 Beat swings + 1 kip
5 Push-ups
2 Beat swings + 1 kipping pull-up or attempt
5 Squat therapy
2 Beat swings + 1 kipping pull-up or attempt + 2 beat swings (2-1-2 drill)
5 Push-ups
5 Kipping pull-ups
*For each squat therapy reps perform a 3-second descent and a 3-second ascent.

 

  WORKOUT (~20:00)

Murph Prep Week 3
For time:

400m Run (500m row)

Into, 5 Rounds
10 Pull-ups (8 ring rows- hard – 5 rounds)
20 Push-ups (12 most with knees on floor, but chest totally to ground – 5 rounds)
30 Squats (20 each round – weird but each round I felt like this was my “rest” time. I actually could catch my breath and then move on to the next thing – only 4 rounds)

Into, 400m Run (500 m row)

 

*Wear a vest or body armor if planning on doing Murph vested.
Notes This is an increase in volume from the previous Murph prep sessions. The reps per round are higher than the rep-scheme recommended when completing Murph. This rep scheme may build more stamina than completing lower rep rounds. Consider using small sets with planned rest breaks.
Pull-ups *Reduce reps to 3 on each round. *Jumping pull-up (preferred for today) or ring row.
Push-ups *Reduce reps to 6 on each round. *Box push-up.
Squats *Reduce reps to 9-12 on each round.
400m Run *Complete the 400m, even if walking is needed.

Minimal Equipment Option For the pull-ups, choose a pulling option you have access to. Bent over row, truck row, or supine barbell row. Use barbell, dumbbell, or backpack as needed.

 

 

 

 

 

 

Today was a tough workout. I scaled a bit and almost got all of it in the 20:00 minute time cap. I was the last one done but I felt good about all the reps I did. 
Almost everyday, I think…”did these CrossFit people take math?? or did they just excel at creative writing??
Do they realize that 5 rounds of 10, 20, 30 reps is really 50, 100, and 150. I really think these workout creators are actually very good bullshitters! Hello – who would do that many reps of something?? Ok, yes, we do as many as we can and work hard and do our best. 

See everyone tomorrow! Have a good day!

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Tuesday Fit at the Gym

April 20, 2021

Back to the gym to crossfit. Nice to see everyone.

A positive mind gives us a positive life.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements
Then,
0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
0:45/0:45 Single leg glute bridges
0:30 Single arm high plank, left
5 Broad jumps, progressively increasing in distance

  SKILL AND BUILD UP (~12:00)

Power Clean Progression (~5:00)
*With a barbell:
3 Clean deadlifts to mid-thigh
3 Clean deadlift to shrug
3 Muscle cleans
3 “Lands” in power position
3 Hang power cleans
3 Power cleans

Build Up (~7:00)

5 Power cleans, light
10 Box step-ups, low
3 Power cleans, moderate

 

 

 

 

 

 

 

 

 

 

5 Box jumps, low
3 Power cleans, moderate
3 Box jumps, workout weight
2 Power cleans, workout weight

 

  WORKOUT (~12:00)

12:00 AMRAP

1-2-3-4-5-1-2…

Power cleans

Box jumps (30″/24″)  (used 3 45# plates stacked – I actually jumped on them for the rounds of 1, 2, 3, and then I think I did one time where I did 4 – the remainder I did step-ups)


*After completing the round of 5 reps return back 1 rep and repeat the ladder.

*After completing 2 full successful cycles of 1-2-3-4-5 reps increase the load on the power cleans.
The prescribed loads are as follows:
Cycles 1 and 2: 165lbs/115lbs  (55#)
Cycles 3 and 4: 185lbs/125lbs (60#) 
I was able to finish through cycle 4.

Cycles 5 and 6: 205lbs/145lbs

Notes The initial load on the power clean is intended to be moderate to build up.
The box jump height is challenging but is intended for consistent reps to be performed for the first 2 cycles.
Achieving 4+ cycles of this workout is intended to be a difficult goal to achieve and all should strive to complete a variation that allows for ~3+ cycles to be completed.

Power Clean
*Hang power clean.
*Choose a load that is challenging with good form.Box Jumps
*Step-upsDumbbells Available
10:00 AMRAP
10 Dumbbell power cleans 10 Broad jumps (5ft) Bag/Backpack Option 10:00 AMRAP 10 Bag devils press 10 Broad jumps (5ft)

 

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time
100ft/100ft Single arm farmers walk
5 Rollover V-sitsNotes The first round of the farmers’ walk is intended to be moderate while the last 2 rounds are intended to be very challenging.

I was beat after this workout. Sweating like crazy. It was tough.

Now to shower, and head to work.
Have a good day everyone. See you tomorrow.

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Monday CrossFitting

April 19, 2021

Another week begins. Always good to get back into routine.

It’s not a purse, it’s called a satchel, Indiana Jones wears one… – (Who said it?)

  GENERAL WARM-UP (~10:00)

2 Rounds
2:00 Row or bike, increase pace on the second round (bike)
10 Scap retraction push-ups
1 Inchworm into 10 Up dog + down dog
0:45 Butcher’s block stretch

  SKILL AND BUILD UP (~5:00)

Ring Dip Prep (~5:00)
0:20 Ring top support
0:20 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
3-5 Ring dips
*For the ring dip movements, keep feet on the ground as needed.

I did box dips since I didn’t have rings. 

Notes Take care of any final workout prep during this time.

  STRENGTH/POWER
WEIGHTED STRICT RING DIP

Workout, part 1 (~8:00)
Every 2:00 for 8:00 (4 sets)
5 Weighted strict ring dips

Notes The first 1-2 sets are intended to be light while the remaining sets are intended to be very challenging. Regardless of capacity, it is intended for athletes to perform a challenging dip variation for 5 reps. This can be achieved by utilizing unweighted strict dip, band assistance, using parallel bars, or feet on the floor for assistance.

  MINIMAL EQUIPMENT OPTIONS

I did this one with my box.

Every 2:00 for 8:00 (4 sets)
5 Box dips (use 2 chairs or any other stable surface that is available at home)
*Add load such as a backpack. See variation videos attached.

  TRANSITION AND BUILD UP (~10:00)

Put away equipment from part
1. Push Press Progression With an empty barbell:  45# bar
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Push press

Build Up
6 Front rack reverse lunges, empty bar
5 Push press, intended workout weight  50#
4 Front rack reverse lunges, workout weight

Organize the class into starting areas for part 2.

  WORKOUT, PART 2 (~15:00)

For total reps 15:00 EMOM
Minute 1: 0:30 Max calorie row or bike (bike)
Minute 2: 0:30 Max rep push press (95lbs/65lbs) (50#)
Minute 3: 0:30 Max rep front rack reverse lunges (95lbs/65lbs)  (50#)

Notes On each round strive for a near max effort sprint on the rower/bike. The push press and lunge load is intended to be light with 0:30 of work being able to be completed without putting the barbell down. Push Press and Front Rack Reverse Lunges *Use a load that allows for 0:30 of work to be completed without putting the barbell down.

MInimal Equipment For total reps Dumbbells Available 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep dumbbell push press Minute 3: 0:30 max rep dumbbell reverse lunges For total reps Body Weight 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep pike handstand push-up + push-up Minute 3: 0:30 max rep Jumping lunges

Good workout for today.
Hope to see everyone at the gym in the morning!!
Have a great day!

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Friday CrossFit

April 16, 2021

There is power in simplicity.

  GENERAL WARM-UP (~12:00)

TIPS

2 Rounds
10m Inchworm walk
10m Spiderman walk
10m Lateral lunge walk
10m Toy soldier
10/10 Lateral leg swings
1010 Dynamic calf stretch
10m High knees
10m Butt kickers
3 No push-up burpees + 2 burpees
100m Run

COMPLETE
  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

COMPLETE
  WORKOUT (~30:00)

TIPS

For time
200m Run (bike 1:15)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
800m Run (bike 4:30)
20 Burpees (15 burpees)
3:00 Rest
400m Run (bike 2:30)
20 Burpees (15 burpees)
3:00 Rest
200m Run (bike 1:15)
20 Burpees (5 burpees)

end of the 30:00 I was more than fine to be done! I don’t think I’ll ever get burpees so I do them good and quick.


Notes When running and burpees are put together you automatically know it’s going to be an uncomfortable conditioning workout! This workout utilizes an interval format to allow athletes an opportunity to push the pace on both movements. It is intended for all athletes to be able to complete this workout in under 30:00.

Run *Reduce distances as needed. General time guidelines are as follows: 200m efforts are intended to be done in under 1:00-1:15. 400m efforts are intended to be done in under 2:00-2:30. 800m effort is intended to be done in under 5:00.
Burpees *Consider performing a number of reps that allow for completion in under 2:00.

It is acceptable to have athletes exceed the 30:00 time guideline if they have the desire and if the coach determines that it is acceptable for that particular athlete.

Have a good weekend and I will see you on Monday!

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Thursday Zooming Again

April 15, 2021

After my trip I’m a bit tired and decided to do Zoom for a few days.

Simplicity is the ultimate sophistication.

  GENERAL WARM-UP (~12:00)

TIPS

“Cardio Ramp Up – Shoulder and Back Focus”
On a bike or rower, complete (bike)
5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch (8lb db)

COMPLETE
  SKILL AND BUILD UP (~15:00)

Happy I have a 45# bar at home with some 2.5# plates and some 5# plates. At least I can do a little more than I can with my dumbbells.

Shoulder to Overhead Press (~6:00)
5 Shoulder presses
0:20 Barbell overhead hold
5 Dip and hold
5 Dip and drive fast
5 Push presses
5 “Lands”
5 Push Jerk
The final 5 movements are in the video labeled: push press and push jerk combo progression

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build Up (~6:00)
2 Sets (1st set -50#, 2nd set – 55#)
3 Shoulder press + 3 push press + 3 push jerks
*Use intended shoulder press workout weight on the final set.

Then, (50# – decided that i would not be able to do all the reps if I used 55#s)
5 Deadlifts
3 Push press + 3 push jerks (Use intended push press weight)
5 Deadlifts (Use intended workout weight)
3 Push jerks (Use intended workout weight)
*Rest as needed between sets.

COMPLETE
  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

COMPLETE
  WORKOUT (~15:00)

For time (not sure on time – couldn’t see a clock – but it was under 15:00)

25 Shoulder presses (95lbs/65lbs) 50#
50cal/40cal Row 40 cal bike
25 Push presses (115lbs/75lbs) 50# could only do 20
50 Deadlifts (135lbs/95lbs) 50#
25 Push jerks (135bs/95lbs) 50# could only do 20

Notes This workout is intended to challenge the strength and muscular endurance of the shoulders while also incorporating complementary movements that will elevate the heart rate and challenge the stamina of the posterior chain. The load on each pressing movement is intended to challenge the athlete to complete each set of 25 reps with 1-2 short rest breaks. The deadlift load is intended to be light where at least 20 reps can be completed consecutively. It is intended for athletes to finish this workout in under 15:00 while faster times may be under 10:00. Today is a great day to substitute the SkiErg if available.

  MOVEMENT AND EQUIPMENT OPTIONS

Shoulder to Overhead Movements *Reduce reps by 5-10 reps to use loading. *Use a load that allows for reps to be completed with no more than 2 short rest breaks. Rowing *Row a number of calories that allows for completion in under 5:00. *SkiErg. Deadlifts *Reduce reps by 5-10 reps to use intended loading. *Use a load that allows for 15-20+ reps to be completed consecutively. Minimal Equipment Options Dumbbells Available For time 25 Dumbbell shoulder presses 800m Run or 2500m bike (outside) 25 Dumbbell push presses 50 Dumbbell deadlifts 25 Dumbbell push jerks Bag/Backpack Available For time 5 Wall walks 800m Run or 2500m bike (outside) 25 Handstand push-ups 50 Bag behind the neck good mornings 75 Bag push press (shoulder to shoulder)

COMPLETE
  BANDED ACCESSORY WORK (~10:00)

25/25 Single leg seated leg curls
50 Band face pull (low band)
25/25 Single leg seated leg curls
50 Band pull-aparts
50 Banded bicep curls

Definitely glad I have a set of bands at home. It’s great to be able to do the accessory work and i use them quite often when I just feel like doing a little bit of stretching. They are also easy to travel with!

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Wednesday Back at the CrossFit Gym

April 14, 2021

I had a great vacation to Utah but I definitely missed being in the gym. I left home on April 4 and returned on April 13. It’s weird but I definitely missed going to the gym every morning. I did try to do workouts on a number of days. Would get up early go to the fitness room and do what I could. Even traveled with my stretchy bands so I could always be able to do something! Borrowed 15# dumbbell set from my new niece (married my nephew while I was out there). Did what I could with the dumbbells that was definitely great to have those available.

Simplicity is good for the soul!

  GENERAL WARM-UP (~12:00)
3:00 Row, SkiErg, or bike easy

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:30 Glute bridges
0:30 Wall sit
0:30 Squat with hand reaches

  SKILL AND BUILD UP (~13:00)

Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Back squats (Use a tempo of 0:05 lowering, 0:05 bottom, 0:05 up and no pause at top)
5 Back squats, no pause
*Use an empty barbell

Build-up (~10:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time.

  STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Workout (~27:00)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 back squats (35lb barbell + 10 + 10 = 55lbs)
Set 2: 3 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 3: 2 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 4: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 5: 3 back squats (35lb barbell + 37.5 + 37.5 = 110lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 42.5 + 42.5 = 120lbs)
Set 8: 3 back squats (35lb barbell +45 + 45 = 125lbs)
Set 9: 2 back squats (35lb barbell +47.5 + 47.5 = 130lbs)

*Compare to 11/5/20 Notes
The back squats are the focus of the day! Attempt to have all sets be at ~75-80%+ of a 1 rep max. Hit these sets hard and get heavy. The first “wave” of 5-3-2 is intended to be the lightest “wave” and the final “wave” of 5-3-2 is intended to be the heaviest “wave”. See the following example: Set 1: 185 x 5 reps Set 2: 195 x 3 reps Set 3: 205 x 2 reps Set 4: 195 x 5 reps Set 5: 205 x 3 reps Set 6: 215 x 2 reps Set 7: 205 x 5 reps Set 8: 215 x 3 reps Set 9: 225 x 2 reps

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A Fit Friday (or trying to get Fit)

April 2, 2021

A dream with dedication is powerful!

  GENERAL WARM-UP (~10:00)

2 Rounds
50 Jumping jacks
0:40 Plank shoulder taps
0:30/0:30 Heel toe hamstring stretch
20 Banded good mornings
10 Cossack squats

 

 

 

  SKILL AND BUILD UP (~7:00)

Kettlebell Swing Warm-up (~3:00)
With a light kettlebell (18#)
10 Single kettlebell deadlifts
7 Russian swings
7 Kettlebell swings

Workout Prep (~4:00)
100ft. Kettlebell farmers carry (25# db set)
5 Kettlebell swings, workout weight (18#)
3 No push-up burpees

 

  WORKOUT (~20:00)

For time: 3 Rounds
200m Kettlebell farmers carry (35lbs/25lbs) (I actually did the 25# db set. This was the first time I used that much weight for that length of a carry. First two rounds I did non-stop without setting down the db. The third round I ended up having to set down the dbs after the third round down/back. Set them down for a few seconds and then did the final three down/backs. My arms were REALLY sore after this!! That was pretty long to carry that much weight!)
25 Kettlebell swings (53lbs/35lbs) (used 18# kettlebell and was able to do all of these fine. The third round was pretty tough as my arms were really tired and sore after the farmers carry.)
30 No push-up burpees (had to scale these as I am soooo slow at these – 1st & 2nd rounds did 20. 3rd round hit the 20 min time cap when I was just finishing 10 – fine with me.)

 

Notes The workout will be challenging the lungs and grip. The first 200m farmers carry is intended to be completed without putting the kettlebells/dumbbells down although 1-2 very short breaks is acceptable. The kettlebell swings are intended to be able to be completed unbroken or with 1-2 very short rest breaks. The no push-up burpee may seem like an easy movement when compared to the classic burpee. However, this burpee variation when completed at a fast pace making it extremely taxing.
This workout is intended to be 20:00 or less.
Kettlebell Farmers Carry *Reduce load 1st. Kettlebell Swings *Reduce load for consistent reps. No Push-up Burpees *Enjoy. Minimal Equipment Options Backpack/Bag Option 3 Rounds for time 0:45/0:45 Side plank 25 Bag swings 30 No push-up burpees

 

  ACCESSORY WORK (~12:00)

3 Rounds NOT for time
10-20 Hanging flutter kicks (I tried to do hang but my arms hurt and I couldn’t even hang. I ended up laying on the floor doing flutter kicks.)
10/10 Paloff press (used a red band)
5/5 Single arm ring row (these were really hard but I’m sure they are good for building strength in your arms – think my next purchase should be rings?)

 

Notes Move through this section at a moderate pace and focus on the quality of each movement. Perform the ring rows with a controlled 0:03 lowering phase. Hanging Flutter Kicks *Flutter kicks (floor) Paloff Press *Use a band tension that allows for the reps to be completed at a controlled pace. Single Arm Ring Row *Position the feet to allow for 5 reps each arm to be completed unbroken *8-10 Ring rows.

Ok this workout was much tougher than it looked. My arms really are tired and sore. They just need to rest.

Good week. not sure when I’ll be back – heading to Utah Sunday morning and will be back to the gym for sure on 4/14.
Guess I’ll see you then! If I actually do some workouts while I’m gone, I’ll try share with you!

See you!

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CrossFit on a Thursday

April 1, 2021

Damaged people are dangerous, they know how to survive!

  GENERAL WARM-UP (~10:00)

2 Rounds
12cal/10cal Row
Banded Delt Hell
10 Snatch grip straight arm front raise
10 Behind the neck snatch grip press
10 Band pull-aparts
10 Banded overhead squats

  SPECIFIC WARM-UP (~10:00)

10 Bench press, empty bar (10# db set db press)
5 Box jumps, low
5cal Row
5 Bench press, light
5 Box jumps, moderate
5cal Row
3 Bench press, moderate
3 Box jumps, workout height
5cal Row

  WORKOUT, PART 1 (~12:00)

Every 4:00 for 12:00 (3 rounds)
10 Bench press (10# db set – db press)
20cal/15cal Row (15cal row)

Notes Use a challenging load on the bench press that makes 10 reps very difficult to achieve unbroken. The load can be adjusted on each round if needed.
The row is intended to be treated as a near max effort sprint on each round. Strive to complete each in under 2:00. If performing a bench press is not possible due to equipment, perform a dumbbell bench press or a barbell shoulder press. This interval format should allow for athletes to spot each other. One athlete can start at 0:00 and the other can start at 2:00. If needed, athletes can start on part 2. Bench Press *Dumbbell bench press *Barbell or dumbbell shoulder press Row *Reduce calories to complete in 2:30 or less. *Use a bike. Minimal Equipment Option 20:00 AMRAP Max rep dumbbell bench press or push-up 250 Single unders

WORKOUT, PART 2 (~12:00)

Keep the clock running from part 1.
Start this section when the clock hits 13:00:
Every 4:00 for 12:00 (3 Rounds, 25:00 running clock total)
25 Push-ups (10 each time but unbroken)
15 Box jumps (30″/24″) (16″ box)
Ok these damn boxes!! I have actually been waiting all week for these box jumps. I have jumped on them before so I KNOW I can do it. So I had told myself I was going to just jump and see what happens. Well, I get the box set, get ready to jump, and…NOPE…I couldn’t do it. Did a step-up instead. Why can’t I get rid of this mental block??
So when we started in the workout I again kept telling myself I could do it and I would just jump but I would get ready to and I just couldn’t so the first round I did step ups and then the other two rounds I just backed up from the box and practiced jumping to show myself I could jump high enough. The third round I practiced jumping and then I would get close to the box to try to jump and then, NOPE couldn’t do it. What the hell?? How do you get past this mental block of not being able to do this??
I will someday get these damn boxes – and I’ll get the 20″ box too!! Guess just not today.

Notes The goal is to complete the push-ups unbroken or with 1 short rest break. If 25 consecutive push-ups are easy do deficit push-ups. If 25 push-ups are not easy reduce reps to be completed in no more than 3 fast sets, 20, 15, or 10. The box jump height is relatively high but should allow for 15 reps to be completed at a consistent pace. Each round is intended to take less than 2:00 to complete. Push-ups *Deficit push-up. *Reduce reps. *Incline push-up. *Band-assisted push-up. Box Jumps *Reduce height for consistency and speed.

Workout 4 for the week complete. Good week so far. Have a great day! See you tomorrow!

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Wednesday Fit at CrossFit

March 31, 2021

The most important factor in survival is not intelligence or strength, but adaptability.

  GENERAL WARM-UP (~15:00)

Run 400m @ EZ pace (bike 3:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Walking Samson stretch
10yds Toy soldiers

2 Rounds
15/15 Bird dogs,
slow 30 Deadbugs

  SKILL AND BUILD UP (~10:00)

Back Squat Specific Warm-up (~3:00)
5 Squat therapy
5 Kang squats
5 Back squats

Notes Use a 0:03 lowering on the squats.

Build Up (~7:00)
100m Run
5 Back squats, light
5 Sit-ups
100m Run
5 Back squats, moderate
5 Sit-ups
100m Run

    WORKOUT (~17:00)

For time: 15:25
800m Run (bike 1000m)
Into 21-15-9 rep rounds
Back squat (155lbs/105lbs) 55#
2x Sit-ups 42-30-18 (25, 20, 18) (sit-ups are always very hard for me and take a long time however, a year ago, I couldn’t even do a sit-up. So, doing what I did I felt really good about.)

Into 
800m run (bike 1000m)

Notes The barbell starts on the floor for the back squats. The load is moderate and is intended to allow for all rounds to be completed unbroken.
The sit-up volume is challenging and will impact the trunk for the back squats. Attempt to perform the movement at a fast pace on each round. Expect the final run to be very demanding when following the lower body demand of the back squats. Shooting for sub 12:00 will be a tough goal to strive for while completing the workout in under ~17:00 is a great goal. The reps on the sit-ups are 42-30-18. Run *Reduce the distance to complete in less than ~4:30 Back Squats *Reduce load to complete consistent “pretty” reps. *Choose to keep the loading and decrease the reps is a great option today to assist athletes moving more weight than usual. Sit-ups *Use a v-tuck Dumbbells Available *Use dumbbell front squats Bodyweight Only *Use air squats

Another good day at the gym. It’s amazing the things I can do now that I could not even dream of doing a year ago!

Have a great day and I will see some of you tomorrow!!

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