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)

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.

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!!

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!

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!

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.

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!

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)

Grace has decided to get up and CrossFit with me. She will be a thrower on the Capital University track team in the Fall and she needs to be working out. The sample workouts she was sent have a lot of CrossFit like movements on it. Therefore, since gyms are still closed and she doesn’t have anyone to give her instruction on how to do a number of these things, we decided it would be good for her to do CrossFit this summer. Let’s see if she really gets up to do this with me at 5:30 a.m.??? Yep – she was up! Ready to get started.

So, who will we be starting the week with?? Bob, Dave, Lacey, Nikki, Heather, 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) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Transition
3 single unders
3 burpees
Discovered that Grace is definitely too tall to jump rope in the house! Her rope kept hitting the ceiling. She ended up having to go out on the deck to do her jump roping.

Workout
20:00 AMRAP
200 single unders (3 rounds + 50)
20 burpees (3 rounds)

Accessory Work (15:00)
4 rounds NOT for time
6 bent-over dumbbell rows or bent over dumbbell rows against bands
(bent over dumbbell rows 15 lb set)
1:00 rest

3 rounds NOT for time
10/10 single arm banded low row
10/10 hammer curls (medium) (15 lb set)

Must have been another good workout – hot, sweaty, and my t-shirt is soaked!

Have a good day everyone!

Well, it’s Friday. Who will be here today? Dave, Lacey, and me.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side (I can actually do 0:20 of this!)
0:20 forward and backs
0:20 in and outs
0:20 double under
0:20 double under

So I guess I have the side to side figured out. Eventually, I’ll get the rest of the jumps figured out. Guess I need to practice. Maybe before I walk in the evening I should jump rope first?

Skill and Build Up
Thruster Progression (10 lb db set)
7 front squat
7 push press
7 thruster

Build Up
2 rounds
10 double unders
3 thrusters (increasing in load)

If using dumbbell in the 10:00 time period perform 5 sets of 0:20 of max db thrusters
I tried the 15lb set once but it didn’t go well. I felt as if I could barely pick it up. I can always tell when it’s Friday…I can’t seem to lift weight with my left arm very well.

Workout
For time (15:00)

10 thrusters (10 lb db set)
50 double unders (85 singles)
8 thrusters (10 lb db set)
40 double unders (80 singles)
6 thrusters (10 lb db set)
30 double unders (60 singles)
4 thrusters (10 lb db set)
20 double unders (40 singles)
2 thrusters (10 lb db set)
10 double unders (20 singles)

Cool Down
3 rounds
15 weighted sit-ups (unweighted)
0:30 double quad stretch

Ok, I think I am taking today off from work. Hopefully, I make it extremely productive. Need to work on a lot of things around here!

Have a good day everyone!

What will we do today? Oh, that’s right, I will know in a minute…just looking it up and will type it here.

Who will be at CrossFit to workout with me? Bob, Dave, Lacey, and me.

Warm-Up
10:00 at continuous pace
30 jumping jacks
15/15 single leg glute bridges
10/10 split squats, pause 0:02 in the bottom position
10 beat swings (10 PVC pass throughs)
0:30/0:30 ankle mobility posterior banded distraction

Skill & Build Up
Pistol progression (2)
20 close stance squat, pause slightly in bottom
3/3 stagger stance squat
3/3 leg crossed behind
6 pistols, alternating (place heel on plate or squat to a box if needed) (could only do 1 each leg)

Build Up
Moderate Pace
5 pull-ups or pull-up variation (15 lb db rows)
5 pistols, or pistol variation (close stance squat)
5 burpees

Workout 
For Time 15:00
3 rounds
25 pull-ups (db rows 15lb set, 10lb set, 10lb set)
25 pistols (close stance, close stance 15 stagger stance 10, close stance)
25 burpees (25, 20, 8)

Gymnastics Skill
10:00 to practice handstand holds and handstand walk variations
on floor hands against wall stretch out fully
some with hands on fireplace mantle and then incline hold