It’s a stormy, rainy Friday. What kind of workout will we have today? Who will be doing this workout together? me, Jeff Fisher, Lacey

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges (missed this audio cut out and restarted zoom)
10/10 lateral lunges (missed this audio cut out and restarted zoom)
inchworm + push ups (5,4,3,2,1) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch

Skill and Build Up
Sumo Deadlift High Pull Progression (10lb db set)
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Deadlift Progression
5 sumo deadlifts high pulls
5 dumbbell thrusters

Build Up and Primer
100m run (30 sec bike)
5 Sumo deadlift high pulls (10 lb db set)
5 dumbbell thrusters (10 lb db set)

Conditioning
For Time 29:58
10 rounds
200m run  (bike 1:00-1:15)
10 Sumo deadlift high pulls (10 lb db set)
10 dumbbell thrusters (10 lb db set)

That was really hard. Thrusters seem to be the toughest as both arms don’t always want to go up – especially the left arm. The left arm sometimes feels like it is really weak and just does what it wants to.

Glad that workout is over so now on to showering and ready for work.

Have a nice day!

…wait…I am NOT at the gym. I am at home. Yes, my home has somehow become the modified gym. If you don’t know this yet, doing CrossFit at home is NOT the same as being at the gym. But for now it will have to do….I just miss it and the great people that I have met there.

So, let’s see who will be at the gym with me this morning…Bob, Dave, Lacey, Heather

General Warm-Up
8:00 AMRAP at moderate pace
100 single unders
5 push-ups to down dog
10 hollow rocks (this is very hard, I can’t rock for the life of me)
10 walking lunges

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
0:15 dumbbell push presses, workout weight (10 lb set)
0:15 rest
0:15 jumping lunges (stationary lunges)
0:15 rest
0:15 crab walk (tried to walk but that ain’t happening here – guess I’m not 12 anymore – I think I moved about 3 inches)

Workout
5 rounds for max reps
0:40 max rep dumbbell push press (10 lb set – 10, 8, 8, 8, 8)
0:20 rest
0:40 max rep jumping lunges (12 stationary lunges)
0:20 rest
0:40 crab walk (1st and 5th rounds moved about 3 inches otherwise it was just a crab walk hold)
0:20 rest

Accessory Work/Structural Balance
3 rounds not for time
10/10 landmine single arm row (10 lb db rows)
15 band face pulls (low band) (band pull aparts)

Just love when they throw things in that I SHOULD be able to do because you know when I was a kid I could do them no problem and then it makes me realize I am not a kid – I’m 50! Guess that’s another thing I’ll have to work on.

Have a great day everyone.

Another morning of CrossFit at Home. Who will be up early to exercise with me today? Bob, Nikki, Pat, Heather

General Warm-Up
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 side plank reach

Skill and Build Up
Power clean progression
with a barbell or PVC pipe/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
3-3-3 (used 15 lb set db)
power cleans building up in load

Conditioning (20:00)
EMOM for 10:0 (10 sets)
5 power cleans (0:30 max rep with 15 lb db set – did 6-8 each round)

immediately into

Every 2:00 for 10:00 (5 sets)
5 deadlifts (15 lb db set – tried to do 2 or 3 single leg deadlifts each round and 3 or 4 deadlifts)

Core Accessory Work
3 rounds not for time
15 superman presses
25 Russian twists (cannot do this without my feet on the floor)

Now to go get ready for work. Have a nice day everyone. I hear the weather is supposed to start getting nice 🙂

Who will be Heros today? Bob, Dave, Nikki, Lacey, me

General Warm-Up
3 rounds
100m run (0:30 bike)
10 PVC pass throughs
5 waiters overhead squats, slow
10 long lunges
0:30 superman hold on floor

Loredo (30:00)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

6 rounds for time (29:39)
24 squats
24 push-ups (on knees)
24 walking lunge steps
run 400m (1:30 on bike)

That was tough but I’m getting there. Can’t believe I actually did all 6 rounds.
Someday I will be able to do a few normal push-ups but I think 24 on knees is ok – they are hard and my shoulders/back of neck hurt and make them harder so I must be doing them correctly.

Ok – on to today…. have a nice day everyone.

Monday, May 11

Who will join us for class today?? me….Bob, Dave, Lacey, Karrie, Heather

General Warm-Up
2 Rounds
1:30 skip rope or jumping jacks
10 cossack squats, pause 0:03 in the bottom position
5 inchworms + push up
30 calf raises

Workout Prep
5 broad jumps, pause 0:02 in landing position
5 no push-up burpees
5 box jumps, low height (12″ box step-ups)
5 burpees
5 box jumps, workout height (12″ box step-ups)

Workout (17:00)
For Time

21 – 15 – 9 rep rounds for time (9-6-6)
burpees
box jumps (12″ box step-ups)

2:00 — rest

9 – 15 – 21 rep rounds for time (6-6-9)
box jumps (12″ box step-ups)
burpees

This workout today was very tough as my legs still hurt from walking the 5K yesterday.
I had to scale waaayyy back as my legs just couldn’t handle those burpees at all.

Accessory/Structural Balance (12:00)
100 banded bicep curls
100 banded pull throughs
100 banded pull aparts