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, hop opening, pull, reverse
0:15 rest

1 round
1:00 single unders
1:00 inchworm + up dog to down dog
0:30 forward fold + 10/10 ankle rotations
20/20 dynamic calf stetch
0:45/0:45 spiderman stretch

Specific Warm Up
2 sets
50 ft Zercher carry, light (15lb db)
50 ft Zercher carry, workout weight (25lb db)

Workout (30:00)
For time
1000 single unders (322 in 6:00 then moved on)
200m Zercher kettlebell carry (53lbs/35lbs) (25lb db)
100 cal/80 cal row
200m Zercher kettlebell carry (25lb db)
1000 single unders (460 in 6:00 then quit!)

Wow – my legs were really sore! This was a REALLY TOUGH workout!!
Hopefully I can move the rest of the day!

Home to shower and off to work!
Have a good day – see you all tomorrow!!

How do you start your day? I start every morning (weekday) by getting up and going to the gym. Working out is a great way to start the day – at least by exercising early you can’t figure out how to NOT make room for it later in the day. No excuses – workout is first and then do whatever you need to do.

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

Skill and Build Up
Single arm dumbbell snatch Progression (10 lb db)
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)

With light dumbbell perform 5/5 single arm dumbbell thrusters

Build Up (15lb db)
6 dumbbell snatches, alternating
3/3/ single-arm dumbbell thrusters
3 burpees

Workout (12:00)
for time
50 dumbbell snatches, alternating (50lbs/35lbs) (15 lb db – I could only do 40)
40 single arm dumbbell thrusters (50lbs/35lbs) (15 lb db – I could only do 30)
30 burpees (I could only do 22 but I tried really hard to get my chest to the floor each time. It was definitely challenging!)

Accessory Work (15:00)
Every 3:00 for 15:00 (5 sets)
6-10 unbroken strict pull-ups (6 – toes on box and pull up over bar)
10/10 single arm dumbbell floor press (20 lb db)

Now, home to shower and go to work. Will be nice to see the high school students!

See you tomorrow! Hope everyone has a good day!

2021 is officially here. It’s the first Monday of January so back to the gym I go. I had thought about going on Saturday or Sunday, but my legs were pretty tired and decided to get back to my normal routine of M-F 5:30 a.m. and see how I do before adding a 6th day.

So, wonder how many will be there this morning starting the new year? Grace says she’ll get up and go with me all week but who knows, I doubt it…. we’ll see….???  There were about 10 of us there – and NO, Grace did not get up and go. 

General Warm Up
2 rounds
1:30 bike or row (row)
10 long lunges
0:20 pike stretch + 5/5 single leg pike compressions

Build Up and Transition
choose a weight for the farmer’s carry and practice the tempo pistol (25 lb db) 

Workout (20:00)
20:00 for quality, rounds:
100ft/100ft single arm farmers walk (25lb db)
0:30 L-sit (tuck hang)
5/5 tempo pistol on box (box step up with slow/controlled lowering)

Transition and Workout Prep (7:00)
Review movement and flow for part 2
Have athletes perform:
6 lunges
6 jumping lunges (I couldn’t do these so I did regular lunges – but my lunges I can actually touch my knee to the ground just about every time!)

Workout Part 2 (15:00)
15:00 EMOM
Minute 1: 0:30 jumping lunges (regular lunges)
Minute 2: 0:30 air bike sprint (row)
Minute 3: rest

Good workout. Now to get home, shower and off to work after Christmas break.
It was nice not having to go in everyday but I’m ready for routine.

See everyone tomorrow!

Can’t believe this is the last CrossFit workout for 2020. Can’t believe I have been doing this for a little over a year! It was a tough year – doing a lot of it over Zoom, but it worked and I can actually do stuff I never thought I’d ever be able to do. Thanks Matt & Alicia for having such a great gym and for all the work you did to be sure we still got great workouts even when we couldn’t be in the gym! I’m blessed to have found your gym – Matt, you have been a wonderful coach! How you are able to make me feel like I actually can do more than I think can is amazing. I would never be where I am today without your encouragement and all your help! Thank you!

So, what will our last workout be???

General Warm Up
4 rounds
0:20 single unders
0:10 rest
0:20 single leg, alternating 
0:10 rest
0:20 side to sides
0:10 rest
0:20 forward and backs
0:10 rest
0:20 in and outs
0:10 rest
0:20 double unders
0:10 rest
0:20 triple unders or double under practice

Then,
10 spidermans
15 front rack “in and outs”
0:30 overhead barbell hold, empty bar
0:20 pike stretch
5/5 single leg pike compression

0:20 double unders or practice
0:10 rest

Then,
10 spidermans
15 front rack “in and outs”
0:30 overhead barbell hold, empty bar
0:20 pike stretch
10 pike compression (both legs)

Skill and Build Up
Push Press Progression
with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

10 front squats, empty barbell

Build Up
10 hanging scap retractions
5 beat swings
5 toes to bars or knee raises
10 double-unders
5 push press
5 front squats
10 double unders

“2021”
For reps
(21:00 – AMRAP)
20 toes to bar (hanging knee raises – I actually could pull my knees up pretty good for some but as I got tired I really struggled to pull them up.)
21 double unders (practice for 0:20)
20 push press (Round 1 & 2  35# bar + 5# plates = 45# – Round 3 I had to remove the weight and use an empty barbell as it felt really heavy today.)
21 double unders (practice for 0:20)
20 front squats (Round 1 & 2  35# bar + 5# plates = 45# – Round 3 I had to remove the weight and use an empty barbell as it felt really heavy today.)
21 double unders (practice for 0:20) (I was just getting ready to start these for round 3 when the time ended. Can’t say I was disappointed. This was very challenging today.)

Thank you for a great 2020 year of CrossFit – can’t believe I made it an entire year! Let’s see what I will be able to figure out and do in 2021.

Have a great day – see everyone next year!!

Ok – I can’t believe I haven’t typed a single post this week! Yes, I have been going to CrossFit but I have just been having a lazy week with kids home, doing not much, watching tv and enjoying not having to work.
I’ll try to catch up! So I guess I’ll start with today and then work backwards….oh and I should mention that I went to the weightlifting class on Sunday as well as the Stretch & Mobility class. However, I discovered that my body doesn’t think I should do two hours of exercise together. My body didn’t like it and I felt like I couldn’t move later in the day!

Ok now for today – Wednesday, December 30th

General Warm Up
1:00 single unders
10 PVC pass through
10 PVC overhead squats
10/10 dynamic calf stretch
1:00 single unders
10 reverse grip PVC pass through
10 waiters overhead squats, PVC
10/10 dynamic calf stretch

Skill and Build Up
Hang Power Snatch Progression
empty barbell 35#
5 snatch grip push press
5 snatch grip push jerk
5 elbows high to power snatch
5 shoulders up to power snatch
5 high hang power snatch
5 hang power snatch

Build Up (3 rounds not for time)
3 hang power snatches, increasing load (started with empty bar, then added 5# plates (45#) then added 2.5# plates (50#) for some reason today everything felt heavy and difficult to do. I ended up taking off the 2.5 plates and left my bar with the 5# so total 45# for the workout.)
3 box jumps, increasing in height (I decided I was going to work on trying to actually do a jump. I used a 16″ box and I still was afraid to try to jump. I did step-ups. )
3 lateral bar hops (these should be easy but they are really hard for me to do)

Workout 21:00 cap
7 rounds
3 hang power snatches (I left weight the same each round 45#s and tried to work on really making sure I had the form correct)
6 box jumps (I did box step-ups to begin with and then I did broad jumps to try to get myself to jump high enough that I thought I could jump on the box. No – I didn’t do it and when I thought maybe I could – I was still afraid to try it. One of these days I’ll get it.
18 lateral bar hops (I could only do 12 each round.)
1:30 rest after each round
I was last to finish but only a few seconds behind some others so wasn’t too far off.

Accessory Work
2 rounds
5 hang muscle snatches (used an empty bar)
10 overhead squats
15 toes to barbell (ok – do you really think an old fat lady will ever get her toes anywhere near a barbell?? I doubt it – but at least I can get my butt of the ground a little and try to get my legs to go somewhere.)

Very challenging workout today. I was extremely sweaty and very tired.

have a good day!
see you tomorrow!

I really can’t believe 2020 is almost over – thank goodness it has been a crazy year. Yes, I know 2021 will be crazy too but hopefully it won’t be quite as bad as 2020.

General Warm Up
1:30 row or bike (row)
5 inchworms with a push-up
5 boot strappers
10 good mornings, empty barbell

1:30 row or bike (row)
5 updog to downdog
10 scap retraction push-ups
10/10 single leg deadlifts, barbell

Skill and Build Up
Power Clean Progression
5 clean deadlifts to mid-thigh
5 clean deadlift to shrug
5 muscle cleans
5 “lands” in power position
5 hang power cleans
5 power cleans

Build Up
5 power cleans, light
5 beat swings
3-1-3 pull up drill
5 burpees

3 power cleans, moderate
3 burpee pull-ups
3 kipping pull-ups

Workout for time
1200m row
30 burpee pull-ups (I did 25. I can’t do a pull-up but put a 45# plate under bar and worked on a jumping pull-up. Someday I’ll actually be able to pull myself up.)
40 power cleans (45#) (I could only do 30.)
50 pull-ups (again worked on jumping pull-ups. did 30 and then time was up.)

Ok that was tough but I was able to do something.
Have a great day!

I went to class yesterday – weight lifting and then the stretch & mobility. The weightlifting was good as it was relaxed and a focus on doing the lifts correctly. The stretch & mobility class – not sure who came up with that name but my body did not even think it could move after I got home. It was supposed to be at a more relaxed pace and it was but I think my body can’t handle 2 hours of exercise all together.

General Warm Up
3:00 row or bike easy (row)

2 rounds
30ft/30ft banded monster walk
0:45 glute bridge walk-ups
0:45 squat with counter-balance (10#plate) 0:03 pause in bottom

Skill and Build Up
Back Squat Prep
5 tempo back squats (0:05 lowering, 0:05 pause in bottom, 0:05 ascent)
5 back squats, no pause
use empty barbell

Build Up
4 sets
4 back squats (increase load to anticipated starting weight)

Strength & Power
Back Squat
Every 3:00 for 21:00 7 sets
1 – 35 + 27.5 + 27.5 = 90#
10 – 35 + 25 + 25 = 85#
1 – 35 + 30 + 30 = 95#
10 – 35 + 27.5 + 27.5 = 90#
1 – 35 + 35 + 35 = 105#
10 – 35 + 35 + 35 = 105#
1 – 35 + 45 + 45 = 125#

PR at 125# previous PR on 11/5/20 was 120#

Cool Down
3 rounds
10-15 weighted sit-ups (I actually did 10 of these with an abmat. I had only been able to do sit-ups with my feet under my couch over zoom. So, I wasn’t sure how I would do but I actually did these with a 10# weight.)
20 bird dogs (alternating)

Good workout for today! Have a great day everyone – see you tomorrow!

Can’t believe this is now my 2nd 12 Days of Christmas workout. Last year I could barely move and breathe at the same time! Let’s see what I can do today and then we can take a look back at last year —

Suggested Warm Up
Kettlebell Warm-up series
3 rounds
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

Skill and Build Up
Kipping Pull-up Progression
10 beat swing stops
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up
2 beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
link kipping pull-ups

Ok – we did an extremely quick warm-up
spiderman lunges
Turkish get-ups (I can’t really get up – so mine are just Turkish sit-ups)


With an empty barbell
5 deadlifts
4 hang power cleans
3 front squats
2 push jerks
1 thruster

“12 Days of Christmas”(V3)
Workout (45:00) for time
1 handstand hold, 0:10 (plank hold)
2 turkish get-ups (24kg/16kg) (Turkish sit-ups)
3 thruster (75lbs/55lbs) (55lbs)
4 push jerks (75lbs/55lbs) (55lbs)
5 front squats (75lbs/55lbs) (55lbs)
6 hang power cleans (75lbs/55lbs) (55lbs)
7 deadlifts (75lbs/55lbs) (55lbs)
8 pull-ups (hard ring rows)
9 burpees (these are definitely a killer and what totally slows me down!)
10 cal row
11 kettlebell swings (10lb db)
12 box jump overs (24″/20″) (never made it here….)
(like the song, complete each exercise in ascending order then work back down to 1, adding one exercise per round – total of 364 reps.)

Great workout! Last year, I had no clue how do do anything – I could barely move and breathe. This year, I made it almost all the way through day 11. Time ended when I was completing my 4 push jerks.
I probably could have finished the whole workout if I wouldn’t have used so much weight for 3,4,5,6, & 7 – I used 55lbs! I felt pretty good that I did all that I did and had that much weight on the bar!!!

Amazing what a year does… Next year’s goal is to complete the 12 Days of Christmas workout!

Merry Christmas everyone!

How can it already be December 23?? Wow, time flies.

General Warm Up
“Chan Warm Up”
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
10/10 wrist circles

Jump Rope Warm Up
0:20 single unders
0:05 rest
0:20 single leg single unders
0:05 rest
0:20 side to sides
0:05 rest
0:20 forward and backs
0:05 rest
0:20 in and outs
0:05 rest
0:20 double unders
0:05 rest
0:20 triple unders or double under practice
0:05 rest

Skill and Build Up
Power Snatch Warm-Up and Build Up
2 rounds
*first round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

Build Up
4 sets
3 power snatches
*increase in load each round

Workout (21:00)
EMOM 21:00
Minute 1: 2 power snatches (35lb bar + 10lb =55lb)
Minute 2: 50 double unders (singles and practice double unders)
Minute 3: rest
Minute 4: 2 power snatches (35lb bar + 12.5lb =60lb)
Minute 5: 50 double unders (singles and practice double unders)
Minute 6: rest
Minute 7: 2 power snatches (35lb bar + 15lb =65lb)
Minute 8: 50 double unders (singles and practice double unders)
Minute 9: rest
Minute 10: 2 power snatches (35lb bar + 15lb =65lb)
Minute 11: 50 double unders (singles and practice double unders)
Minute 12: rest
Minute 13: 2 power snatches (35lb bar + 17.5lb =70lb) This was very challenging. It took a bit to get this one. The second one was not very good. I could barely get up over my head.
Minute 14: 50 double unders (singles and practice double unders)
Minute 15: rest
Minute 16: 2 power snatches (35lb bar + 17.5lb =70lb) I couldn’t get this. Tried three times. Ended up taking weight off.
Minute 17: 50 double unders (singles and practice double unders)
Minute 18: rest
Minute 19: 2 power snatches (35lb bar + 15lb =65lb)
Minute 20: 50 double unders (singles and practice double unders)
Minute 21: rest

Gymnastic Skill
5 rounds for quality
0:15 ring support (I can’t lift my feet off the floor when trying to do this – got it to leaving a toe on the floor. Someday I’ll get it.)
0:15 rest
0:15 push-ups (these actually are getting better – I am on my knees but I could do 4 or 5 each time)
0:15 rest

Guess my arms just need to get stronger. I’ll get there. I just don’t have a lot of patience and feel like I should be much further by now.
But yes, I know. I’m in my 50’s, yes, I’m still fat, and YES, I still love food 🙂
So, ya know what…..I guess I’m doing ok 🙂

Have a great day!

December 22 – how time is going so quickly. I guess we really can’t get out of 2020 fast enough!!

General Warm Up
2 rounds
200m run, 250m row, or 500m bike (row)
5 squats with counter balance, pause 0:03 in bottom of each rep
10 straight leg sit-ups
0:45 glute bridge march

Back Squat and Toes to bar Prep
5 back squats, empty bar
5 kip swings
5 back squats, light (35lb bar + 2.5 = 40 lbs)
2 kip swings & knees to elbows attempt (do you really think I can do this – NO but I can swing and pull my knees up so they are definitely off the floor)
5 back squats, slightly below workout weight (35lb bar + 5 = 45lbs)
3 toes to bar or attempts (worked on hanging knee raises)

Workout (30:00)
0:00-5:00
600m run, 600m row, or 1800m/1500m bike (row)

5:00-10:00
EMOM 5:00
0:30 max rep back squats
35lb bar + 10 + 10 = 55lbs
35lb bar +15 + 15 = 65 lbs
35lb bar + 17.5 + 17.5 = 70lbs
35lb bar + 17.5 + 17.5 = 70lbs
35lb bar + 17.5 + 17.5 = 70lbs

10:00-15:00
600m run, 600m row, or 1800m/1500m bike (row)

15:00-20:00
EMOM 5:00
0:30 max rep toes to bar (hanging knee raises)

20:00-25:00
600m run, 600m row, or 1800m/1500m bike (row)

25:00-30:00
for time 50 burpees (was told to do at least 4:00 of burpees)
First time I ever completed 30 at one time.

VERY tough workout. I’m definitely a sweaty mess!
See everyone tomorrow.
Have a great day!

Who will we see this week?
Grace got up and went to CrossFit today!!

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
10/10 wrist circles

Bent Over Row Prep
0:30 banded good morning hold
20 banded bent over rows
5 supinated grip bent-over rows, empty bar

3 sets
3 supinated grip bent over rows (35lb bar + 5lb = 45lb;

Increase load each set and take care of any final workout prep between sets

Strength/Power
Every 2:00 for 10:00 (5 sets)
5 supinated grip bent over rows
*compare to 11/24 (we were on Zoom so I used 20lb db)
35lb bar + 10lb+ 10lb = 55lb
35lb bar + 15lb+ 15lb = 65lb
35lb bar + 17.5lb+ 17.5lb = 70lb
35lb bar + 20lb+ 20lb = 75lb
35lb bar + 25lb+ 25lb = 85lb
Definitely a PR for me! Not sure I’ve ever done this with the barbell.
I did as much as Grace did!!


Transition and Build Up
put away and clean up equipment
3/3 staggered stance single-arm kettlebell rows
6 plank pull-throughs with kettlebell
6 Russian kettlebell swings

Workout Part 2
for time
3 rounds for time
15/15 staggered stance single-arm kettlebell rows (53/35lbs) (25lb db)
20 plank pull-throughs with kettlebell (53/35) (25lb db)
25 Russian kettlebell swings (53/35lbs) (15lb db)
Surprised myself that I could actually use a 25lb weight for all three rounds. I thought I could do one or two rounds and then I’d switch to the 15lb one. But I was able to do all three. I didn’t try the 25lb for the Russian kettlebell swings as I really didn’t think I could swing that much weight. Next time I can try it.

Good workout for today.

See you tomorrow!

I’ve said before and I just don’t get how fast these weeks are flying by!

We’re here for another workout! Not too many today.

General Warm-Up
2 rounds
5 squat with counter-balance
10 bird dog, alternating 0:03 pause at top of each rep
0:30 elbow to hands plank

Skill and Build Up
2 rounds
empty barbell
3 dip and drive
3 muscle snatch
3 power snatch lands
3 high hang power snatch with pause in dip
3 mid-thigh power snatch

Build Up
2 sets
2 hang power snatches

Strength/Power
Every 1:30 for 12:00 (8 sets)
2 hang power snatches
35 + 5 + 5 = 45 lbs
35 + 7.5 + 7.5 = 50 lbs
35 + 10 + 10 = 55 lbs
35 + 10 + 10 = 55 lbs
35 + 12.5 + 12.5 = 60 lbs
35 + 15 + 15 = 65 lbs
35 + 17.5 + 17.5 = 70 lbs
35 + 15 + 15 = 65 lbs

I could tell today is Friday. By the end of the week I have a hard time lifting weight. These were very challenging today. I thought I could PR and do more than 70lbs but I really struggled so I wasn’t going to add anymore weight.

Workout Part 2
10:00 AMRAP
10 dumbbell hang power snatches, right (15lb)
20 heels over kettlebell or dumbbell (db) (I actually could do both feet over – I can’t really lean forward and do it but I did figure out how to do it!!)
10 dumbbell hang power snatches, left (15lb)
40 double unders or 0:30 practice (0:30 practice) (I’m not sure I’ll ever figure out double-unders)
I felt like I could have done more on the dumbbell power snatches but I wanted to actually make it through the workout and didn’t know if I could do very many rounds at 20lbs)

Another tough workout to end the week.
Have a good weekend everyone – see you on Monday.