AMRAP in 15 minutes: 21/15 Cals on Air Bike 15 Kettlebell swings (2/1.5p) 30 Sit-ups 15 Goblet Squats (2/1.5p)
Score: 4 rounds
Nothing about this workout had me excited but I wasn’t feeling creative and only had 15 minutes so I jumped right into it. My Air bike stopped working after the first 3 calories so I ended up biking for 90 seconds each round.
Kettlebell swings felt heavy but not hard. Sit-ups I tried to move as quickly as possible, I knew I could hold a fast pace and being on my back my heart rate would lower by the time I was done. And it did.
The Goblet squats were the worst part. I felt this movement in my lungs, legs, and traps. Holding onto the kettlebell for 40 seconds felt like a very long time, but I was glad I didn’t have to break that movement into sets and I could just push through the burn.
Even though I didn’t love this workout, I’m glad I did it and pushed myself to complete 4 rounds.
A) Handstand walking practice (15 minutes) B) 3 Rounds for time: 500-meter run 21 Wall balls (15lbs) 18 Kettlebell snatches (1 pood) 15 Burpees over the Kettlebell C) Durante’s Core: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 second Hollow Hold 1-minute rest between rounds
Score: A) walked over the 35lbs plates three times B) 16:29 C) Finished Durante’s core unbroken for the first time
Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.
Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.
Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.
For time: 100 Deadlifts (95 lbs) 100 Power Cleans (85 lbs) 100 Power Snatches (65 lbs) 100 Overhead Squats (55 lbs) 10 Man makers (1 pood)
Glad I had a partner for this long chipper. Splitting the work evenly made it possible to move through quickly and in small manageable sets. The original name is Rouse 410 The workout was designed to be done solo. I found it while flipping through WODwell on Instagram and thought it would be fun to do while the kids were napping.
Fun is defiantly the wrong word. I hit a wall during the power cleans and it felt like those reps took forever. Everything was broken up in small sets: 10’s on the Deadlifts, 3’s on the Cleans and Snatches, and 8’s on the Overhead squats.
Finishing with single on the Man Makers was just brutal but a great way to end a workout and call is quits for the day.
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.
Perfect morning workout to jump right into, only 1 piece of equipment needed and you are ready to go.
Not all workouts need to be soul and body crushing. I personally perfer to keep things lights and quick for about 60% of the time.
The most dynamic component to this workout is the Kettlebell snatches I had to break this movement up into 2 sets every round. During the rest I would count to 5 and get right back to the Kettlebell to finish up.
AMRAP in 16 minutes 9 Burpee Pull-ups 18 Alternating Kettlebell Snatches (1.5/1p) 47 Russian twists Rest 3 minutes the: 3 Rounds: 200 meter Run 30 Shoulder taps
My goal this morning was keep moving and this workout helped me complete that goal in under 22 minutes.
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.
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)
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.