4 Rounds for time:
25 Box jumps (16 inches)
15 Ring Dips
Found a workout center 1/2 mile from my house in Lisbon and was excited to take advantage of the facilities. Made this workout up on the fly since I only had 30 minutes total to workout.
Was able to get right into it using the 1/2 mile as my warm-up. This workout felt steady. The dips and pull-ups seemed like a rest for me since my sets were small averaging reps of 5’s all the way down to singles.
Its clear my pulling and dipping skills are lacking and my hands tore on rep number 48 leaving me with 12 very painful strict pull-ups to finish the workout.
I ended up ripping my hands in 3 places. Returning to a gym is going to be challenging.
16 minute EMOM
1 minute of Box jumps (20 inches)
1 minute of Toes to bar
1 minute of max handstand walking
1 minute of Ring dips
Rest 3 minutes Max effort L-hold
Score: 36 seconds
My husband and I stumbled upon this outdoors fitness center on our way to the beach. Lucky for us we had workout close handy so we took advantage of this opportunity. This EMOM workout came together quickly since we knew what we both wanted to focus on and had limited time since out kids were planning on going to the beach.
The dips and toes to bar were by far the two moments I struggled most with, breaking both into small sets of 2 or 3s on the last 20 seconds of each round.
The L-hold at the end was a nice finisher. I was happy to keep my form for 36 second and I feel like a minute is in my future once I put a little more effort in.
AMRAP in 18 minutes:
8 Thrusters (85lbs)
10 Toes to rings
This longer workout didn’t start hurting until the 5th round. At that point my lungs and my core started to feel it taxed and I began to dread the thrusters.
The reps were low and the rounds were short only 30 reps total. Everything was unbroken however the rest between sets got longer and longer. Which is to be expected.
Overall get workout and easy to jump right into if you are limited with time, and working the core is always a big bonus.
1 mile run
Then 10 rounds of:
10 Kettlebell Snatches (1p)
15 Deadlifts (105 lbs)
1 mile run
With some upcoming travel and knowing I will have limited access to equipment, I programmed this workout with this in mind: movement I hate (deadlifts) movement that needs work (Pull-ups) and a movement that is full body (KB snatches).
This workout felt long and slow, and it was. I dreaded the deadlift each round, they were painful but glad to have the exposure. I made it through the entire 10 rounds unbroken until the last set of snatches and Deadlifts.
The ring pull-ups were half kipping and half butterfly, I struggled to keep a good rhythm. This movement use to be my strongest but I have fallen off the past year. Snatches spiked my heart and tired out my posterior chain but this movement was relatively smooth.
It’s good to get longer pieces like these in, I normally don’t have the time today was a rare occasion when the kids were napping and I had a full hour to myself and I took every second of it.
Toes to rings
Deadlifts (155 lbs)
5 Burpees after each round
Love this style of workout, it plays with my mind especially when I’m doing a movement that I don’t enjoy (Deadlifts). This workout was designed to just be toes to rings and DL but I added in burpees to tax my core a little more and it worked.
The trunk is the foundation of any movement and I feel it is not talked about as often as it could be. This couplet is a total of 160 reps, and in a relativly short time frame. I recommend keeping your equipment close together and making your transitions as quick as possible.
This is a perfect workout to do if you are short on time. Which I was this evening.
Try it and let me know what you think.
EMOM for 17 minutes: 3 rounds
1 Minute Front Squats (55 lbs)
1 Minute Sumo Deadlift High Pulls (55 lbs)
1 Minute Ring rows
1 Minute Push Press (55 lbs)
1 Minute Burpees
1 Minute Rest
Score: 350 Reps
This style of workout is the most painful for me. It’s all lightweight so everything is unbroken (besides the ring rows) and its a total cardo blast which I secretly love but I hit redline every time, which is what this workout is intended to do.
My strategy was to work for 45 seconds and give myself 15 seconds rest/transitions on each movement besides the burpees.
Here’s the breakdown: Front squats, no problem keep them slow and steady. Same with SDLHP’s it’s a lot of hinging but I know I can push through. Minute 3 is what killed me every round, ring row I ended up breaking each round in sets of 5’s 4’s and 3’s it wasn’t pretty.
I was able to gain some ground on the Push-presses. This is a much easier movement and a lower range of motion which I tried to use as my advantage. Last but not least burpees. The name of the game just kept moving. I know after this movement I would have a minute rest so I could push through.
This style workout as me on my back every time, which is the intent. Tomorrow REST DAY!
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:
75 Wall Balls (15 lb ball, 9 ft target)
Chest to rings Pull-ups
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.
Front Squats (95lbs)
Hang Squat cleans (85lbs)
Bar facing burpees