5 Rounds for time: 15 cals on Air Bike 10 Strict Hand Stand Push-ups (SHSPU) 12 Burpees 20 V-ups
Working on weakness can also be called your “Goat”. I try to program my goats in a few times a week to make sure I’m working toward my goals. Today’s goat is strict handstand push-ups (SHSPU).
After doing open workout 19.3 I figured it was time to get back on the wall and work on hand placement and overall strength. This workout took, what felt like forever. I was happy with the overall exposure of 50 SHSPU) and sticking with my plan of 3-3-2-2.
It was all about the SHSPU. The other 3 movement I was able to move through at a quick and comfortable pace. I played around with moving my hands further away from the wall and that really helped move through the workout. Practicing movements that I struggle with can be frustrating but I’m always glad I did when it’s over.
A movement that can always use work, Snatches. It’s so technical and intricate, yet when done right, it is the most elegant lift out there.
I am not one of those elegant lifters. I struggle to get under the bar and break my arms too early, however, it doesn’t stop me from working on my form. I use to think I needed a coach to watch my every lift to improve. I found a little drill work at home has helped me improve on my own.
Work up to a heavy triple Full Snatch 3-3-3-3-3-3 Score: 55-65-76-85-95-105 (couldn’t complete the last 2 at 105lbs)
EMO 90 Seconds for 21 minutes (14 rounds) 3 Full snatches at 70% of your triple (68 lbs) 4 Burpees 6 Kettlebell swings (1.5 pood)
This workout will be definitely make me sore for the next few days, but it was great to get some more practice getting under the bar and not relying so much on the power position.
This workout was relatively painless yet sweaty. Anytime before a big, hard day or workout I suggest a flush like this so you don’t end up sore. It was also a nice of my husband to join me in my early morning session. Working out with a partner is always better than suffering alone.
This is a very tough workout to do early in the morning. Lift 105lbs overhead before 6:30am I normally avoid. For some reason I was feeling rested and healthy, so I gave it a go.
With a little mobility and warm up I was able to tackle this workout as planned. Push through all 15 burpees. Complete 11 Deadlifts then rest. 8 Hang power cleans then rest, and 6 push-jerks and rest.
By stopping one rep before the next movement gave me a second to breath and make it so I didn’t have to do an additional rep. For example, starting the push-jerks I need to hang power clean the barbell to the rack position for the jerk. Therefor I could stop one rep short and still get all the reps in.
5 rounds every 5 minutes for 25 minutes: 15 Burpees 12 Deadlifts (155/105lbs) 9 Hang Power Cleans (155/105lbs) 6 Push Jerks (155/105lbs)
Score: Completed every round under 3 minutes.
I enjoyed this workout and I was able to complete it becasue I had a little more flexibility with time this morning, which was nice for a change.
I have a theory that a day of sitting is only enjoyable with I’m sore. My family and I have decide to go on a last minute trip to Puerto Rico and our flight doesn’t leave until noon. This means we were able to squeeze in a workout.
These quick 90 second sprints spiked the heart rate. With the built in rest made it so I could keep moving and get sweaty before our long day in the air.
AMRAP in 25 minutes, with a partner: 12/9 Calories on the Air bike 12 Kettlebell swings 9 Burpees
While one partner is working the other partner rests.
Score: 16 rounds
Not much strategy or thought went into this workout. At 3,2,1 go it was all about getting the work done as fast as possible so my partner could quickly do the same. It was exactly what I needed and wanted.
When I only have about 15 minutes and want a hard sweaty workout. This one never fails.
For time: 25 Man Makers (1 pood Per hand)
*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.
Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.
5 rounds for quality 10 Hollow rocks 10 V-ups 10 Tuck-ups 10 second Hollow hold 30 second rest
This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.
EMOM for 20 minutes 5 Pause Overhead Squats (115/80lbs) 12 Burpees 5 Toes to rings, 10 Kettlebell snatches (1.5/1p) 20 meter Hand stand walk 15 Hollow Rocks
I have never been a morning person. I’m still not. But somehow it’s the only time I have to workout that doesn’t affect my family’s schedule too much. When the alarm goes off I take a deep breath and roll out of bed. And I’m a happier person for it.
Today was no different. It was challenging to motivate but knowing I had a partner to suffer with me this morning, my husband Jeremy, made it easier to get going.
Now I know why people write motivational sayings on their bathroom mirror. Times like these.
The CrossFit Open begins this week. I was on the fence about whether I wanted to participate in the Open this year, for many reason. Time, commitment, and the main reason: fear of failure. In past years I had trained 90% at the gym and 10% at home. Now with 3 kids its the opposite: 90% at home and 10% (if I’m being generous) at the gym.
I decided to do the Open for the very reason I’ve done it every other year: to test my fitness against hundreds of thousands of others, and to see how my first year of at home training and programming has worked.
Time for one of my last home workouts before the first workout of the Open:
For Time: 75 Wall Balls (15 lb ball, 9 ft target) 35 Burpees
Then, 6-9-12-15 Chest to rings Pull-ups Handstand Push-up Kettlebell Front Squats (1 pood)
This mornings workout was a fun one. Three quick sprints with descending reps and weighs. I suggest doing a round of 6 reps of each movement before jumping into the workout so it’s not a total shock to the body.
Lungs and lower body caught up with me. Squatting every other movement hurt, with a combination of the body weight movement made this workout intense, quickly. Definitely a workout I would like to retest in the evening instead of 6am. Overall glad I was able to get the workout in before the family woke up.
For time: 12-9-6 Double-Unders (90-60-30) Front Squats (95lbs) 12-9-6 Toes-to-rings Hang Squat cleans (85lbs) 12-9-6 Bar facing burpees Thrusters (65lbs)
Working out by myself in the morning is hard to do. Often it’s the only time I get. It’s nice to do movements with kettlebells and bodyweight so I can jump right into a workout. Yes, not the best idea to skip a warm-up but when the weights are light enough and I’m tight on time, sometimes I do.
The combination of alternating Kettlebell snatches, Burpees and Double-Unders kept my traps engaged for almost the entire workout. Perfect morning workout, you can get straight to it without a lot of thought or strategy.