Heading to the gym for another morning workout. Who all will be there today? It’s always fun to see everyone.

General Warm Up
2 rounds
1:00 jumping jacks
0:30/0:30 side plank with rotation
0:30/0:30 bird dog static hold
5 barbell good mornings, slow

Skill and Build Up
Snatch Prep
Power Snatch Progression
2 rounds
5 deadlift + shrug + elbows high (barbell)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
2 sets
3 muscle snatches + 3 power snatches (barbell)

Weightlifting Parts 1 and 2 (15:00)
Go from the muscle snatches immediately into power snatch sets

Strength & Power
Muscle Snatch
Every 1:30 for 7:30 (5 sets)
3 muscle snatches
1 = 35
2 = 40
3 = 45
4 = 50
5 = 55

immediately into power snatch sets

Every 1:30 for 7:30 (5 sets)
3 power snatches
1 = 55
2 = 60
3 = 65
4 = 70
5 = 70

Accessory Work
4 rounds NOT for time
10 Dimel deadlifts
150 ft double kettlebell overhead walk
30 flutter kick

Not a bad workout. However, I should have put a little more weight on for the final power snatch. If I had, I would have had a PR. Oh well…next time I will add weight every round 🙂

General Warm Up
3 rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climber, variation
0:10 rest

2 rounds
10 dumbbell bent over robots (light plates can also be used) (2.5 lb plates)
0:45 deadbugs
0:30 prone lat stretch

Skill and Build Up
Push jerk (3 step)
5 jump and land
7 jerk balance from head level
7 push jerk
*use a PVC pipe or empty barbell

Build Up
5 push jerks, light (35lb barbell)
2×2 Kip swings + 1 kip (hold the bar, swing – with feet on ground and jump/pull up)
5 push jerks, light to moderate (2.5 lbs = 40 lbs)
2×3-1-3-pull-up drill (try chest to bar on second set)
3 push jerks, slightly below workout weight (5 lbs =45 lbs)
3 chest to bar pull-ups
3 push jerks, workout weight (7.5 = 50 lbs)

Workout
AMRAP 20:00 (4 rounds)
400m run (400m row)
15 chest to bar pull-ups (6 swing, jump and pull up)
10 push jerks (185lb/125lbs) (50 lbs)

Working out with Lacey, Heather, and Matt this morning.

Warm-up
2 rounds
0:30/0:30 side plank with rotation
0:30/0:30 bird dog
1:00 easy on bike (1st round)
1:00 moderate on bike (2nd round)

1:00 single unders
0:15 bike moderate
0:15 bike hard

Workout
For Time
32 cal bike (3:00)
120 double unders or 2:00 attempts or single unders
3:00 rest
120 double unders or 2:00 attempts or 240 single unders
32 cal bike (3:00)

Accessory Work
3 rounds NOT for time
6-10/6-10 single arm ring row (8/8 single arm dumbbell row – 15 lb db)
35 banded bicep curls
5 seated box jumps (5 box step ups – 16″ box)

Great workout – I’m tired but my muscles got stretched out a bit, they aren’t as sore as they were when I got up this morning.

Have a good day everyone. See you tomorrow.

Covid has us back on Zoom. Hopefully only a couple of days so I can do this.

General Warm-Up
2 Rounds
1:30 row (bike)
1:30 skip rope

Then
20/20 leg swings
20/20 lateral leg swings
5 inchworms
0:30/0:30 Samson stretch

Skill and Build Up
Bulgarian Split Squat Prep
5/5 split squats (10lb/8lb)
5/5 reverse lunges
5/5 front rack reverse lunges, empty barbell
5/5 bulgarian split squat, unloaded
5/5 front rack bulgarian split squat, empty barbell

Build Up
2 sets
5/5 front rack bulgarian split squats

Strength & Power
in 10:00
build to a max weight for 10 reps each leg of the front rack bulgarian split squat
Compare to 9/9/20 (40lbs)
Today I just couldn’t handle weight for some reason. It was weird, but i really struggled to even just do these.

Workout
8 rounds for total reps
0:20 Abmat sit-ups (5-7 each round)
0:10 rest
0:20 front squat (75lbs/55lbs) (10lb db set – 5 or 6 each round)
0:10 rest

Accessory Work
1:00/1:00 couch stretch

What a tough time from home today. I really struggled with the Bulgarian split squats. Oh well, I’m 51 they shouldn’t be easy. Someday I’ll get them figured out.

Another day at the gym.

General Warm Up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single lege forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
15 good mornings (round 1) (empty barbell)
7/7 single leg good mornings (round 2) (empty barbell)
20 front rack “in and outs”
0:30 cossack squats

Skill and Build Up (13:00)
Power Clean Progression
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle clean
5 “lands” in the power postiion
5 hang power clean
5 power clean

Build Up
2 sets
3 muscle cleans + 3 power cleans increasing in load (35lb bar + 5lb plates = 45 lbs)

3 sets
2 power cleans (35 lb bar + 10 lb plates = 55 lbs)

Workout
For Time
30 power cleans (225 lbs/155lbs)
*compare to 9/8 – I did 50 dumbbell power cleans in 5:47
10 with 15 lb db set; 40 with 10 lb db set

4:27
30 power cleans (35 lb barbell + 10lb plates = 55lbs)
Yes, the workout says if under 5 minutes than the load is too light.
I might have been able to do more, but I was afraid to add more weight because I didn’t think I’d be able to do all 30 if it were any heavier.

Strength & Power
8:00
establish a 10 rep max per arm of a single-arm dumbbell shoulder press
*compare to 9/8/20 – I used 10 lb db
today I was able to use the 15 lb db – my right arm could have possibly done more but my left arm was pushing it to be able to do these

Single arm Dumbbell High Pull 8:00
establish a 10 rep max per arm
*compare to 9/8/20 – I used 15 lb db
today I used a 25lb db – it was a bit challenging but I got it without a problem

Good workout and I’ll see everyone tomorrow.

What kind of workout for the end of the week?

Jump Rope Warm Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 foward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple under attempts
*0:05-0:10 rest in between movements

2 rounds
10 hanging scapulas retractions
then,
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
Single Arm Dumbbell Push Press Prep and Build Up
*light dumbbell or kettlebell
30ft/30ft single arm dumbbell overhead walk (15 lb)
5/5 single arm dumbbell shoulder press (15 lb)
30ft/30ft single arm dumbbell overhead walk
5/5 single arm dumbbell push press

Build Up
5/5 single arm dumbbell push press
30ft/30ft single arm dumbbell shoulder press

Workout
3 rounds each arm NOT for time
10 single arm dumbbell push press
50 ft single arm dumbbell overhead walk
10 single arm dumbbell push press
50 ft single arm dumbbell overhead walk

rest 1:00 between arms

Workout Part 2 (15:00 time cap)
5 rounds for time
5 strict pull-ups (ring rows)
10 kipping pull-ups (ring rows)
20 push ups (with knees on floor)
45 double unders (attempts for 45 secs.)

Someday I’ll get creative with my titles but for now I’m good just knowing what day of the week it is 🙂

General Warm-Up
1:00/1:00 heel-toe hamstring stretch
1:00/1:00 couch stretch

“Modified Hinshaw Running Warm-up”
10 yds over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds 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
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Running Prep
3 rounds
15m skip rope jog
15 m single under hops
0:30 rest
Then,
400m run (air bike .75 miles)

Strength & Power
workout for time
1 mile run (air bike 3 miles – 8:47)

Recovery
1:00/1:00 pigeon stretch
1:00/1:00 standing calf stretch

Core
5 rounds not for time
0:10/0:10 single arm high plank
0:10 rest
10 single leg v-ups, alternating
1:00 rest

General Warm Up
4 rounds
0:20 jump rope
0:10 rest
0:20 banded good morning (PVC pipe on shoulders)
0:10 rest

Skill and Build Up
Single arm dumbbell snatch progression
with a light dumbbell (10 lb)
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5 dumbbell snatch (full movement)

2 rounds
power snatch progression (3 step)
5 deadlift + shrug + elbows high (barbell – empty)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
6 single-arm dumbbell snatches; alternating (moderate load) (15 lb)
5 box jump overs, low (16″ box step-ups and step-off opposite side)
5 power snatches, light (empty bar)

6 single-arm dumbbell snatches, alternating (workout load) (15 lb)
5 box jump overs, workout height or lower (16″ box step-ups and step-off opposite side)
3 power snatches, moderate (35 lb barbell + 5lb each side = 45 lb)

3 power snatches, workout weight (35 lb barbell + 5lb each side = 45 lb)

Workout
3 rounds for time – 10:42
25 dumbbell snatches, alternating (50/35) (15 lb)
20 box jump overs (24/20) (16″ box step-ups and step-off opposite side)
5 power snatches (135/95) (35 lb barbell + 5lb each side = 45 lb)

Accessory Work
5 rounds
0:15 upright row (75/55) (empty barbell)
0:45 PVC hang muscle snatch

Another great day at the gym. It’s fun to see all the people – way more than when we were just zooming.

It’s good to be back in the gym.

See you tomorrow! Have a great day!

When will it end? When will we be allowed to go back to the gym? I cannot believe this shut-down has happened for so long. I feel so bad for all of these businesses that have not been allowed to be open. I am thankful that Matt and Alicia have done a great job at figuring out how to still provide their fitness service.

Who will be working out this morning? Bob, Dave, Jeff, Reanna, Nikki, Lacey, Heather, Grace, and me?

General Warm-Up

Modified Hinshaw Running Warm-up
10 yds over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds 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
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Workout Prep
5 no push-up burpees
100m run (bike 0:45)
1:00 rest
5 burpees
100m run (bike 0:45)

Workout
5 rounds for time 22:23
15 burpees (10)
200m run (1:15 bike)
2:00 rest between rounds

Cool Down and Accessory Work
3 Rounds NOT for time
15 rear delt raises
150 single unders

Ok, my legs hurt. They are just sore….tired….wants to just lay down…nope gotta run and take a shower and head to work.

Today is the first day of school!! How wonderful that will be to have children in our building again. They all left on Friday, March 13th and that was it….not in our building again. So, here we go….

Have a great day everyone!

End of this week. Who will be at today’s workout? Bob, Jeff, Lacey, and I.
What happened to Grace today? Guess she couldn’t get out of bed.

General Warm Up
2 rounds
150 m run (bike 1:00)
10 ring rows (dumbbell bent over rows – 10 lb set)
10 push ups (knees on floor but I felt like I got down to the floor much better today)
10 air squats
10 sit ups (8 – with ab mat and feet under couch)
10 supermans
0:30 wall press stretch

Skill and Build Up
Bar Muscle Up Warm-Up
2 rounds
10 PVC pass-throughs
10 reverse grip PVC pass-throughs (can barely get this over my head)
10 Cuban press
10 band pull-aparts

2 sets (I did 2 sets of 10 dumbbell rows – 10 lb set)
5 scap retractions
5 beat swings
3 strict pull-ups

Build Up
100 m run (0:40 bike)
5 box jumps, low height (step-ups)
3 box jumps, medium height (step-ups)
100 m run (0:40 bike)
3 box jumps, workout height (step-ups)

Workout
20:00 AMRAP (7.5 sets)
5 bar muscle-ups (8 – 10 each round – bent over dumbbell rows – 15 lb set)
10 box jump + step down (10 each leg – step ups)
200m run (1:30 bike)

Good workout for a Friday. I really think I need to use the 20lb db next time I do these rows.

It was a bit odd this morning since Grace didn’t get up. I’m used to her joining us. Hopefully she gets up on Monday.

Have a great day and a great weekend!

Sometimes the weeks seem so long and sometimes they fly by. Busy week and last day of CrossFit and then a two-day break. Who will workout this morning? Lacey, Karrie, Grace, and me.

General Warm-Up

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders (I actually did a couple of these)
0:20 side to sides (I can actually do some of these)
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
Not sure I’ll ever get these jump rope things figured out.

Skill and Build Up

Bar Muscle Up Warm-up
2 Rounds
10 PVC pass-throughs
10 reverse grip PVC pass-throughs
10 Cuban press
*PVc or light barbell
10 band pull-aparts

2 sets
5 Scap retractions  (push up scap retractions)
5 beat swings (10 lb db bent over rows)
3 strict pull-ups —-Nothing here

2 sets
2 bar muscle-ups, bar muscle-up attempts or bar muscle-up movement modification

Build-up
3 bar muscle-ups  (15 db bent over rows)
5 wall ball shots (10 lb db goblet thrusters)
10 double unders (single unders)

Workout
Every 6:00 for 3 rounds
10 bar muscle-ups
40 wall ball shots
80 double unders

No area for bar muscle-ups or wall balls?
Every 6:00 for 3 rounds
10 strict chest to bar pull-ups or ring rows (20 – 15lb db set bent over rows)
30-40 Goblet thrusters, reps depend on load being used (30 – 10lb goblet thrusters)
80 double unders (100 single unders)

Accessory Work and Cool Down
100 banded lat press downs
100 band face pulls
This is a structural balance element. Use a band that is light and allows for high reps to be performed quickly

This was really tough to do 100 of each of these. My shoulders are pretty sore now.

That was it for this week folks. Two days to rest – that should feel good.

See you on Monday! Hope you have a great day and a great weekend!