Weeks just seem to go by so quickly these days. I can’t believe the week is half over today!!

General Warm Up
Stretching
0:20 couch stretch elbow to ankle (right)
0:20 couch stretch super torso (right)
0:20 couch stretch dropped hip (right)
0:20 couch stretch arms overhead (right)
0:20 couch stretch elbow to ankle (left)
0:20 couch stretch super torso (Left)
0:20 couch stretch dropped hip (left)
0:20 couch stretch arms overhead (left)

0:30/0:30/0:30
3 position ankle distraction

Dynamic Warm-up
2 rounds
0;20 single unders
0:10 rest
0:20 single unders
0:10 rest
0:10 double unders
10 cossack squats
0:30/0:30 bird dog
5 inchworms

Skill and Build Up
Wall Ball progression
5 wall ball front squat
5 wall ball push press
5 wall ball

then,
10 double unders
5 wall ball shots

Workout (12:00)
For time

100 double unders (1:30 attempt)
45 wall ball (14# wall ball)
75 double unders (1:30 attempt)
30 wall balls (14# wall ball)
50 double unders (1:30 attempt)
15 wall balls (14# wall ball)

Recovery and Core Accessory
5:00 row, bike, jump rope, or run easy (walked around gym to catch my breath and cool down)
1:30/1:30 couch stretch
2:00 plank shoulder taps

Good workout again today. What other exercise will I add today or how much will I walk?
I’ve been trying to walk at lunch. Since it has gotten too cold to walk outside, I just walk around the school on the inside and then do laps in the gym for like 10-20 minutes.
Have a good day! Guess before I post this tonight I could add what I do for steps or something today.

3.6 miles walked
18 minutes on exercise bike

Can’t believe it’s now the second week of February. The time is going so fast.
Today is the beginning of actual basketball competitions. Yeah!! Our week is about to get VERY busy.
So, good thing I do my workouts at 5:30 a.m.

General Warm Up
2 rounds
200 single unders (135, 150)
15 walking lunges
15 shoulder press, empty bar
15 good mornings, empty bar
15 barbell rows, empty bar
15 straight leg sit-up
0:30/0:30 pigeon stretch

Skill and Build Up
Toes to Bar Progression
5 kip swing
5 knees to elbows (pull knees up as far as I can)
5 knees to elbows + kick + fast return

Sumo Deadlift High Pull Progression
*with empty barbell
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5-10 sumo deadlift high pulls

Ramp Up
3 toes to bar
3 sumo deadlift high pulls, workout weight (35# bar + 5 + 5 = 45#)

Workout for Time (10:00) (8:48)
30-20-10 (scaled 25 – 20 -10)
Toes to bar (hang from bar, pull knees up)
Sumo deadlift high pull (95lbs/65lbs) (45#)

Accessory Work
3 rounds NOT for time
10 ATY with plates
0:30 kneeling forearm stretch

2 rounds NOT for time
20 band pull aparts
10/10 pallof press

Good workout for Monday. Nice way to start the week.
Home to shower and off to work.
See you all tomorrow!

General Warm Up
3:00 row, bike, job, jump rope (bike)
3/3 3 way hip stretch

Right before I was done biking my phone rang and I had to go cancel school. I had brought my computer but it takes a bit to get the announcement everywhere it needs to be. So, I missed the warm-up. When I was done, Jeff had me do 30 PVC pass overs, 20 PVC overhead squats and 30 regular squats.
I did that as he was explaining the workout for today.

3 rounds
hang neutral
hang hollow
hang arch

3 sets
5 beat swings

3 sets
3 swing and pull building drill

Workout
16.3
AMRAP 7 minutes
10 power snatch (40#)
3 bar muscle ups (band assisted pull-ups)
*compare 1/13/15, 1/19/18, 2/1/19
(Did 3 complete rounds and then 4 power snatches)

Recovery and Stretch
3:00-5:00 row, bike, jump rope or run (bike)

Stretching
1:00 kneeling forearm stretch
1:00 prone lat stretch
1:00/1:00 couch stretch

Good workout today. See everyone on Monday.
I think my leg is feeling so much better, by Monday I should be good to go 🙂

I’m a bit behind, just noticed I never typed up Thursday or Friday.
I’ll get them on right now and then work on drafts for this week!

General Warm Up
2 rounds
2:00 row, or bike easy (bike)
30ft/30ft banded monster walk (my band snapped after the first couple of steps!)
20 band pull aparts
0:30/0:30 pigeon stretch on floor

Workout
6 rounds
2:00 row or bike for max distance (bike – since my leg is still hurting a little, not much, I definitely think by Monday it should be good to go)
2:00 walk/rest  (walking around gym)

Core and Grip Accessory Work
4 rounds NOT for time
100ft/100ft single arm farmers walk (20# db)
15 heels over kettlebell or dumbbell (I ACTUALLY could do all of these!)

Good workout today!

Back to the gym for this lovely Wednesday morning workout. What will we do?

General Warm Up
2 rounds
10/10 lateral box step-ups (I used a 45lb plate since my leg is still bothering me.)
0:30 glute bridge walk-ups (I did these very slowly and carefully.)
0:30 glute bridge march (I did this carefully.)
0:45 butchers block stretch

Skill and Build Up
Front Squat Prep
10 squat with counter-balance (squats were making my leg hurt so I was careful with these.)
0:30 front rack “in and outs”
5 pause front squats, 0:03 pause
5 front squats

Build Up
4 sets (We decided I would do push presses instead of front squats.)
3 front squats, increasing in load (35# bar + 2.5 + 2.5 = 40; 35# bar + 5 + 5 = 45; 35# bar + 5+ 2.5 + 5 + 2.5 = 50)

Strength/Power
Front Squat – weightlifting (Push presses)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 reps 35# bar + 5+ 2.5 + 5 + 2.5 = 50
Set 2: 4 reps 35# bar + 10 + 10 = 55
Set 3: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 4: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 5: 1 rep 35# bar + 10 + 5+ 2.5 + 10 + 5 + 2.5 = 70
Set 6: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 7: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 8: 4 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 55

Cool Down
2 Rounds
0:30 hollow hold (I was actually able to do this for the entire 0:30.)
20 abmat sit-ups feet butterflied (I could do about 8)

Another day of CrossFit. What a way to start the day.
My leg is a little sore today. I think I did something to my hamstring. Yes, I’m old and sometimes my body just doesn’t like stuff I try to do. So, guess I should take it a little easy.

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges (careful on these as it hurt on the right side when I did these.)
10/10 lateral lunges
inchworm + push ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

2 rounds
15 Russian swings
5 single arm kettlebell thrusters, right
30 ft single arm kettlebell overhead walk, right
5 single arm kettlebell thrusters, left
30 ft single arm kettlebell overhead walk, left

Skill and Build Up
Power Clean and Jerk Progression
with an empty barbell
5 strict press
5 jerk lands
5 push jerk
5 mid-thigh power clean to push jerk
5 power clean to push jerk (I did mine only from mid-thigh. to hopefully avoid hurting my leg.)

Build Up
2 sets
3 power clean and jerks

Strength/Power
for Weight

Clean and Jerk
Every 1:30 for 7:30 (5 sets)
3 power clean and jerks, unbroken (since I’m taking it easy today I only did 35# bar + 2.5 + 2.5 = 40# and left it at that the entire time.)

Grettel
for time (10:00 time cap)

10 rounds (did the clean and jerks in round 9 – so not too bad)
3 clean and jerks (35# bar + 2.5 + 2.5 = 40#)
3 burpees over the bar (I did the first three sets jumping over the bar – but my leg started to hurt so dropped the jumps and just did 3 burpees each time.)

Tough day trying to be careful but good to still go to the gym.
see you all tomorrow!

Wow – I can’t believe it’s February. Where did January go? Well, perhaps we should be happy that 2021 is going by so quickly – I’m not sure it’s going to be any better than 2020!

Off to the gym this morning to begin February and a new week of CrossFit.

General Warm Up

Jump Rope
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 under attempts
*0:05-0:10 rest between movements

2 Rounds
0:30 banded good mornings
0:30/0:30 spiderman stretch

Downdog Sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

Skill and Build Up
Toes to Bar Progression
5 kip swings
5 knees to elbows (I just try to get my knees and feet up in the air a bit)
5 knees to elbows + kick + fast return (don’t think that will ever happen – but keep trying to do knees as high as I can get them)

Wall Ball Progression
*with medicine ball to be used in workout
5 wall ball front squat
5 wall ball push press
5 wall ball

Ramp Up
10 cal row
10 double unders
5 toes to bar
5 wall ball

Workout (12:00)
For Reps
12:00 AMRAP
50cal/40cal row (40 cal row)
50 double unders (0:30 singles)
50 toes to bar (30 swing and knees up – took forever because I can’t do them quickly)
50 double unders (0:30 singles)
50 wall ball shots (20lbs/14lbs to a 10ft/9ft target) (did 50 of these with a 14# med ball)
50 double unders (too bad – 12:00 up when I picked up my jump rope) 🙂

Accessory Work (15:00)
4 rounds NOT for time
10-12 ring rows + 0:10 hold on last rep (could only do 8 each time)

Stretch
Round 1: 0:30/0:30 samson stretch
Round 2: 1:00 downdog
Round 3: 0:30/0:30 spiderman stretch
Round 4: 1:00 straddle stretch on wall

Good workout for a Monday. See you all tomorrow.

Wow -I thought this week seemed awfully long while I was at work but by CrossFit workouts the week seemed to fly by.

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

2 rounds (10# dumbbell)
5/5 windmills
5/5 cross body, dumbbell muscle snatch
5 goblet squats, pause 0:05 at bottom

Skill and Build Up
Snatch Prep
*perform all movements with PVC or empty barbell
10 PVC pass throughs
10 snatch grip push press
5 hang power snatch + overhead squat
5 hang squat snatch
3 squat snatch

Build Up
3 sets 35# barbell + 2.5 + 2.5
1 squat snatch + 3 overhead squats
do 3 box jumps after each set

Workout Part 1
Every 1:30 for 10:30 (7 sets)
1 squat snatch + 3 overhead squats
Set 1: 35# barbell + 2.5 + 2.5 = 40#
Set 2: 35# barbell +5 +5 = 45#
Set 3: 35# barbell + 2.5 + 5 + 2.5 + 5 = 50#
Set 4: 35# barbell +10 + 10 = 55#
Set 5: 35# barbell +10 + 10 = 55#
Set 6: 35# barbell +10 + 10 = 55#
Set 7: 35# barbell +10 + 10 = 55#
I stayed at 55# because it was extremely difficult to do the overhead squats.
It was really all I could do to hold that over my head and attempt a squat.

Workout Part 2
For time
21 – 15 – 9 (15-12-9)
Overhead squat (135/95) (35# barbell)
box jumps (30/24) (16″ – I could only do 1 jump and almost fell on my can…. I know I can do this but for some reason I’m still terrified. A few weeks ago I was able to do them but now I’m stuck at thinking I can’t so I can’t do it. I did do one before I put my box away but it was very difficult. Maybe this is what my goal should be….do a 16″ box jump without even thinking about 🙂 )

Good workout.
I think it’s good that it’s the weekend. I did something to my knee last night stepping on and off the ladder working on getting O’s new room ready to paint. I thought i was fine today but all the way up into my hip was hurting when i did some of the stuff. So, now I think I just need a couple of days off.

Have a great weekend! See you on Monday.

General Warm Up
100ft high knees
4 burpees (3)
100ft butt kickers
4 burpees (3)
20/20 single leg lateral hops
4 burpees (3)
1:00 hands on box shoulder stretch
4 burpees (4)
I only did 3 each time because I’m the slowest and I was already way behind!

Ok don’t they think we did enough burpees the other day to be good for the week? Oh wait…they must feel like they should include more for those who didn’t come the other day. I think there should be options for burpees. I really don’t think I’ll ever be able to do them correctly or quickly.

Skill and Build Up
Shoulder Press and Push Press Warm-up
*perform all drills with empty barbell
10 shoulder press
5 dip and hold
5 dip and drive fast
5 push press

Build Up
3 sets
3 shoulder press + 3 push press (35# bar + 10 + 10 = 55#)

Final warm-up should be slightly below the first anticipated shoulder press work set.

Strength/Power
Shoulder Press
Every 2:30 for 12:30 (5 sets)
3 shoulder press
*compare to 11/30/18 and 1/7/19
Set 1: 35# bar + 10 + 2.5 + 10 + 2.5 = 60#
Set 2: 35# bar + 10 + 5 + 10 + 5 = 65#
Set 3: 35# bar + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#
Set 4: 35# bar + 10 + 5 + 5 + 10 + 5 + 5 = 75#
Set 5: 35# bar + 10 + 5 + 5 + 2.5 + 10 + 5 + 5 + 2.5 = 80# (could only do 1)
Definitely a PR today! My previous PR had been 60# so guess I’m definitely getting stronger!

Transition and Build Up
review movements and standards for part 2
Move barbells to floor and ensure that all athletes have barbell

2 sets
3 push presses
3 barbell rows

Workout Part 2
For max reps
8 rounds
0:20 push press (135/95) (55#)
0:10 rest
0:20 barbell row (135/95) (55#)
0:10 rest
*compare to 1/7/19

Good workout – and happy I was actually able to push 80# over my head!! My arms have been so weak and every time we do any type of push presses I really struggle.

See everyone tomorrow!!!

Will more people decide to get up this morning and do their morning workout?
It will be nice to see whoever shows up today 🙂 There were like 10 of us today so a lot different than yesterday.

General Warm Up

Row Warm Up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15 rest

Band Glute Activation
10/10 knees out steps (right leg lead)
10/10 knees out steps (left leg lead)
10/10 knees out lateral steps

Strength/Power
Rowing
5 rounds
5:00 row
1:00 rest
Round 1: 1039m
Round 2: 1054m
Round 3: 1034m
Round 4: 1024m
Round 5: 1028m
We were supposed to try to stay consistent with our first round. I don’t think I did too bad.

Grip/Trunk
4 rounds NOT for time
100ft plate pinch walk (25# plates)
25 Russian twists (14# med ball – I could only do between 16-20 each time – this is extremely hard for me to do. I can’t really twist all the way to each side to touch object to floor – but at least I can now keep my legs off the floor while I’m attempting to do them.)

Guess everyone thought there had really been a snow storm….only 4 of us at the gym this morning.
Where was everyone???? Hello….we didn’t get any snow!

General Warm Up

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)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

2 rounds
6/6 cross body snatch, kettlebell or dumbell (10#)
6 squat therapy reps, 0:03 lowering phase

Skill and Build Up
Clean Progression (35# barbell)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle cleans
5 front squats
5 hang cleans
5 cleans

Build Up
Every 2:00 for 5 sets
2 cleans, increasing in load (35# + 2.5 + 2.5 = 40)
*after sets 2 and 4 perform (35# + 5 + 5 = 45)
3 dumbbell front squats
3 bar-facing burpees

18.2
For Time
1-2-3-4-5-6-7-8-9-10 (got through round 8 then the 12:00 was up)
Dumbbell front squats (50/35) (10# set)
Bar facing burpees

Strength/Power
Clean-Weightlifting
Keep the clock running from 18.2 and take until the clock hits 12:00 to find a: 1 rep max clean
(I went ahead and did some cleans as I wanted to try to get a PR as my previous PR was 55# – I did get to 60#
35# + 10 + 2.5 + 10 + 2.5 = 60

Good workout for today. VERY Challenging for me – burpees really kill me and I don’t think I’ll ever totally get them correct – or be able to do them quickly. They are VERY HARD. Ok….someday….but I’m sure it will be a LONG time…

See you all tomorrow – going home, showering and off to work.

So hard to believe the weekend is over and we are in a new week AND…it’s the last week of January already.
How in the world did that happen?
Who will be working out today?

General Warm Up
2 rounds
0:30 single unders
0:10 rest
0:20 skipping rope
0:10 rest
0:10 double unders or attempts
10 scap retraction push-ups
10 hanging scap retractions
0:45 butchers block stretch

Skill and Build Up
Shoulder to Overhead Prep (35# bar)
7 shoulder press
7 push press

Push Jerk Progression
5 jump and land
5 jerk balance from head level
7 push jerk

Build Up
3 push presses, light (35# + 2.5 + 2.5 = 40#)
3 push jerks, light
5 beat swings
3-1-3 pull-up drill

3 push presses, first workout weight (35# + 5 + 5 = 45#)
3 push jerk, first workout weight
3 chest to bar pull-up or jumping chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

3 push presses, second workout weight (35# + 5 + 5 = 45#)
3 push jerks, second workout weight

Workout
In 8:00 complete
21-15-9 (15-12-9)
Shoulder to overhead (115lbs/75lbs) (35# + 5 + 5 = 45#)
pull-ups (band assisted with 2 black bands on j-hooks)

In the remaining time
1-2-3-4-5-6-7-8- etc (did 1-2-3-and half of four)
Shoulder to overhead (135/95) (35# + 5 + 5 = 45#)
Chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

Skill and Grip (8:00)
8 rounds
0:20 handstand hold (pike handstand from box)
0:10 rest
0:20 bar hang (tried to hang on bar – couldn’t keep a good grip)
0:10 rest

Good workout to start the week. Time for work now – see you all tomorrow!