Archive for the ‘Quarantine 2020’ Category

CrossFit for Monday 9/21

September 21, 2020

So hard to believe that September is almost gone! Where does time go??

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, forward/backward
10/10 wrist circles

Snatch Prep
with empty barbell
2 rounds
Hang snatch high pulls
Hang muscle snatches
Hang power snatches
Power snatches

Toes to Bar Progression
5 Kip swing
5 knees to elbows
5 knees to elbows + kick + fast return
Yeah, right….I don’t think I can do this! However, I can hang from the bar and pull my knees up a bit. I just worked on this.

Build Up
5 power snatches, light load (added 2.5 weights = 40lbs)
3 power snatches, first workout weight (added 5 lb weights = 45 lbs)
3 power snatches, second workout weight (added 5 lb weights = 45 lbs)
1 power snatch, third workout weight (added 5 lb weights = 45 lbs)
1 power snatch, final workout weight (added 5 lb weights = 45 lbs)
*perform 3 toes to bar before sets 2 and 4

Workout
Every 3:00 for 21:00 (7 sets)
12 toes to bar (hang from bar and pull knees up however far I can get them – not much but it’s a try. Besides it’s work to just hang from the bar without touching the ground!)
6 power snatches (45lbs)

Ok, that was tough. I’m tired. Now to get home, shower and head to school.

Have a great day everyone!

August 31 and Still CrossFitting from Home

August 31, 2020

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!

Friday CrossFit

July 10, 2020

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!

 

Friday Already?

June 19, 2020

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!

 

 

 

Thursday – Almost End of Week

June 18, 2020

Wow, I’m really tired this week. Guess it’s really because I don’t go to bed early enough and then I get up way too early. Oh well, someday in my life I’ll get more sleep 🙂

Who will be working out today? Lots of people – Bob, Dave, Aaron, Nikki, Reanna, Lacey, Grace, and me.

General Warm-Up
3:00 row, bike, run or jump rope (bike)

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 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Back Squat Warm-up
2 rounds
5 squat therapy reps (5 air squats)
0:30/0:30 single leg glute bridge
5 VMO goblet squats @ 22×2 tempo (0:02 down, 0:02 bottom, fast up, 0:02 top) (10lb db)
0:30/0:30 single leg glute bridges

Build-Up
10 back squats, empty bar (10 front squats 10 lb set)
0:10 ring top support hold (10 couch dips)
0:10 ring bottom, support hold
5 back squats, light load (5 front squats 10 lb set)
5 jumping pull-ups + slow lowering (5 couch dips)
3 back squats, moderate load (3 front squats 10 lb set)
3 weighted ring dips (3 floor press 10 lb set)
*all dip variations can be performed with feet on ground or with band assistance

Workout
EMOM 21:00
Minute 1: 5 back squats (10-20 front squats 15 – 15 lb, 12 – 15 lb, 15 – 10 lb, 15 – 10 lb, 12 – 10 lb, 12 – 10 lb, 10 – 10 lb)
Minute 2: 5 weighted ring dips, unbroken (15 – floor press 15 lb set
Minute 3: rest
(compare to 3/10/20 –

Accessory Work
2 rounds
15/15 side plank
25 skull crushers (10 lb db)

Zooming on a Wednesday

June 17, 2020

Another day of CrossFit at home, will we ever be able to go to the gym?

Who will be onscreen today? Dave, Bob, Nikki, Lacey, Heather, Grace, and me.

General Warm-Up
2 rounds
10 cal row or bike (1:00)
15 PVC pass-throughs
30 jumping jacks
0:45 squat with hand reaches

Skill and Build-Up
Workout Prep
*with light dumbbell
5/5 single-arm dumbbell overhead reverse lunge (5lb)
5/5 Turkish get-up sit-ups
3/3/ Turkish get-ups

3/3/ Turkish get-ups, medium
5 broad jumps, easy
5 low box jumps (step-ups)

2/2 Turkish get-ups workout weight
3 box jumps, medium (step-ups)
3 box jumps, high

Workout
For time: 23:25
5 rounds
5/5 Turkish get-ups (5lb db – could not get up – I think only on like 3 – then I went to doing all Turkish sit-ups 10/10
10 box jumps (step-ups on 12 inch box)
15/12 cal row or air bike (1:10-1:15 bike)

We had to leave when we were finished as we have to be at the dentist office by 7:00 a.m. – sounds fun.

 

It’s only Tuesday

June 16, 2020

I think I’m tired…stayed up too late last night working on projects.

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

General Warm-Up
2 rounds
0:45/0:45 Supine banded hamstring stretch
8/8 single leg good mornings, use a 0:03 negative phase
10/10 dynamic calf stretch, hold the stretch for 0:03
150m run (bike 1:00)

Skill and Build-Up
Deadlift Progression (3 steps)
*with an empty barbell
2 Rounds
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build-Up
4-4-4-4-4-4
deadlifts, increasing in load each round
complete 1-2 sets of a 200m run during this timeframe (biked 1:30)

Workout
Every 2:00 for 20:00 (10 sets)
5 deadlifts
200m run

Dumbbells
Every 2:00 for 20:00 (10 sets)
10 dumbbell deadlifts (15lb db set)
200m run (bike 1:00)

Accessory Work and Cool Down
1:00/1:00 pigeon stretch on the floor

Another good workout…have a good day!!

 

 

CrossFit Home

June 15, 2020

Still at home…will our governor EVER let us go back to a gym? Home CrossFit has definitely worked but it’s just not the same as being at the gym. Oh well, someday…

Today is a new day, a new week for CrossFit. What will we do each day? Guess we have to wait and see.

Who will be joining us today? Bob, Lacey, Heather, Nikki, Grace, and me.

General Warm-Up
3:00 row, bike, run or jump rope (bike)

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 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Transition
Toes to Bar Progression
10 Kip swing
5 knees to elbow
5 knees to elbow + kick + fast return
(toes to object – held onto the exercise bike but my toes have no clue there is an object there….they will probably never get close to any object over my head….)

10 squat therapy reps (air squats)

Workout Prep
5 toes to bar
5 burpees
5 air squats

Workout
20:00 For time (18:00)
2 rounds
25 toes to bar (15 toes to object)
50 burpees (25 burpees)
75 air squats (50 air squats)

Accessory Work (15:00)
4 rounds NOT for time
10 dumbbell skull crushers (10lb db set)
0:30/0:30 Samson stretch or spiderman stretch (Samson stretch)

Ok, that was a good way to start the day. Now let’s get ready for work and head on out…

Have a good day and a good week!

 

 

 

 

End of Week – CrossFit

June 12, 2020

Well, Grace made it a week. I think she’s not really up yet so we will see if she shows up. Who else will be working out on this Friday? Bob, Lacey, Nikki, Patricia, Phil, Grace, and me.

General Warm-Up
2 rounds
1:30 row, bike, run, or jump rope easy (jump rope)
10 PVC pass throughs
10 beat swings (shoulder circles right/left)
0:30 bar hang, supinated grip (0:30 plank hold)

Skill and Build Up
Overhead Squat Progression (3 Step) (PVC pipe)
7 Waiter carry 1/2 overhead squats
7 Waiter carry overhead squats
7 overhead squats
*use PVC pipe

Build Up
review how to get the load overhead
10 overhead squat, with an empty bar

3-3-3
Overhead squats
strict pull-ups or ring rows

Workout Part 1
Every 3:00 for 9:00 (3 sets)
3 overhead squats
3 weighted strict pull-ups

Dumbbells
Every 3:00 for 9:00 (3 sets)
7/7 single-arm dumbbell overhead squats (10 lb)
14/14 single-arm dumbbell rows (15lb)

Workout Part 2
For time
21 – 15 – 9
overhead squat
pull-up

Single Dumbbell
5 rounds for time
7 single-arm dumbbell overhead squats, right (10 lb)
10 staggered stance single-arm dumbbell rows, right (15 lb)
7 single-arm dumbbell overhead squats, left (10 lb)
10 staggered stance single-arm dumbbell rows, left (15 lb)

Cool Down
2 rounds
0:45/0:45 IT band stretch
0:45/0:45 lat roll

Good workout on a Friday. Hope everyone has a great weekend!

 

 

No Zoom Thursday

June 11, 2020

Guess it will be just me and Grace today. There is no Zoom CrossFit today since the workout is all rowing and running.

General Warm Up
3 rounds
25m high knees
25m butt kickers
50m run (in the house around the family room/kitchen)
200m row (0:30 bike)

1:00/1:00 sprinter hamstring stretch
1:00/1:00 standing calf stretch

Conditioning
Every 4:00 for 32:00 (8 sets)
Sets 1/3/5/7 400m run (200m run) (around circle is 50 m – 6, 8, 6, 4, 4, 4, 4, 4)
Sets 2/4/6/8 500m row (2:00 bike each round)
Obviously I didn’t really keep this straight – I ended up doing each thing on each round.
Could do approx. 200m and 2:00 bike and still have about 1:00 or 0:50 to rest.
It worked – I’m tired and sweaty.

Cool Down
2 rounds
30 abmat sit-ups (15, 12)
0:45/0:45 couch stretch

Missed everyone today but Grace and I get it done. We figured out modifications for both us – she ran the whole time while I did what is listed above.

CrossFit – Midweek

June 10, 2020

Ok, who will be there this morning to do a fabulous workout? Dave, Bob, Lacey, Heather, Grace, and me.

General Warm Up

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
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. I really need to go outside in the evenings and practice these. Someday I will be able to do these.

2 Rounds
25 banded good mornings
25 banded pull aparts
0:30/0:30 samson stretch

Skill and Build Up
Power Clean Progression
with a barbell, PVC pipe or broomstick
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean

Build-Up
2 rounds
3 power cleans, increasing in load (10lb db set – 15lb db set)
3 push-ups
10 double unders (20 singles)

Conditioning (15:00) 
For Time
Dumbbell Option (15 lb set)
21 dumbbell power cleans
42 push-ups (21)
100 double unders (0:30 tried, 0:30 single)
15 dumbbell power cleans
30 push-ups
100 double unders (0:30 tried, 0:30 single)
9 dumbbell power cleans
18 push-ups
100 double unders (0:30 tried, 0:30 single)

Core Accessory Work
3 rounds
0:45 deadbug (this is very challenging – I can’t really hold my legs up this long)
0:30 superman stretch

Another good, sweaty day. Shirt is soaked so I guess it was good….

Have a nice day everyone!

 

Tuesday CrossFit Workout

June 9, 2020

Who will workout today? Bob, Dave, Lacey, Nikki, Grace, and me.

General Warm Up
2 rounds
0:30 mountain climbers, foot to outside of hand
6 boot strappers
0:45 glute bridge
12 goblet squats
0:30/0:30 spiderman stretch

Front Squat Build Up
10 front squats, empty bar (10 lb db set)

3-3-3 (10 lb db set)
Front squats, building in weight to the first work set of the day

Work Out
every 3:00 for 21:00 (7 sets)
4 front squats with tempo
sets 1-2 42×1 tempo (0:04 down, 0:02 bottom, fast up, 0:01 top)
sets 3-4 31×1 tempo (0:03 down, 0:01 bottom, fast up, 0:01 top)
sets 5-7 normal speed

With Dumbbells (Grace and I did this one)
Option 1
Every 3:00 for 21:00 (7 sets) (10 lb set = 10, 10, 8, 8, 8  15 lb set = 10, 10)
6-10 dumbbell front squat, tempo 4xx4 = 0:04 down, fast bottom, 0:04 up, fast top

Accessory Work
4 rounds not for time
8/8 bulgarian split squat (0:03 lowering phase) (8/8, 6/6, 6/6, 8/8)
0:30/0:30 star plank (could not do star plank, did a side plank)