Gentleman's W/O

Austen is such a gentleman. Whenever he's ahead in a workout he always slows down and waits for the ladies. It makes me wonder if I should load him a bit more and make the wait a little more interesting. Feel free and let me know what you think.


W/O1
10 Jump Squats
10 Dumbbell Deadlifts
10 Push-ups
10 Rounds

W/O2
8 Dumbbell Deadlifts
6 Dumbbell Hang Squat Cleans
4 Dumbbell Thrusters
Repeat three times through without putting dumbbells down and then:
150 Jump Rope
25 Sit-ups
3 Rounds through the entire W/O

W/O3
3 Manmakers (the whole enchilada)
Every minute on the minute for 15 Minutes

Man up

The manmakers were a bit much even when in fact the exercise was a renegade row. I called them manmakers yesterday but the movement didn’t include the complete burpee, clean and push presses that makes a real manmaker a right of passage. We did a push up before the row, and between as we alternated left and right.
Workouts are supposed to push your boundaries. I think yesterday pushed mine. There are always challenges even after eight years of training . . .

W/O1
3 Renegade rows with Dumbbells – alt/per
5 Burpees (still holding dumbbells)
7 Cleans
9 Push Presses
11 Knees to Chest alt/per
4 Rounds

W/O2
10 Renegade Rows with Dumbbells
25 Thrusters
3 Rounds

Cooking Up Trouble

I'm working a lot and cooking a lot which means I'm busy. So are all of you I suspect which is why I threw in the burpee workouts because you can do them at home between bastings. And, you'll learn really quickly if you've eaten too much . . . .

W/O1
15 Burpees
15 Weighted Squats (heaviest dumbbells held at shoulder height)
15 Knees to Chest (1 and 1 = 1)
4 Rounds

W/O2
5 Burpees every minute on the minute for 20 minutes

W/O3
5 Burpees
5 Squats
5 Burpees
5 Push-ups
8 Rounds

Workout for one

I’ve often thought that Wendy was in a class by herself and after several ‘It’s not you, it’s me’ e-mails, from the 10a Regulars, that was literally true. You’d think I would have been nicer to her but frankly, it was all her husband’s fault. Mark was in class earlier and put such a heroic effort into the Veteran’s Day homage, 'Murph,' that I though it would be great to be able tell each other war stories at the dinner table. So don't think about it as aching muscles Wendy, think about it as a magic opportunity to bond with your spouse. You're welcome.


Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

For the play at home game:

W/O1 Scramble
1 Mile Run
150 Squats
10 Rounds of:
10 Hanging rows or jumping pull-ups
20 Push-ups
Followed by 150 Squats
1 Mile Run


W/O2 Murphette
400m Run
50 Hanging Rows or jumping pull-ups
100 Push-ups
150 Squats
400m Run


W/O3 Rounds
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run

We Like Mike!

The ladies learned CrossFit Rule #1: If the workout has a name, it’s harder than it looks. Great work on 'Michael'! and welcome back Jill!

W/O1
25 Jump Squats
25 Sit-ups
4 Rounds

W/O2
400m Run
21 Overhead Squats (with Broomstick)
21 Knees to Chest alt/per
21 Supermans
5 Rounds

W/O3
100 Jumping Jacks
Overhead Walking Lunge 50 Feet
75 Jumping Jacks
Overhead Walking Lunge 50 Feet
50 Jumping Jacks
Overhead Walking Lunge 50 Feet
25 Jumping Jacks
Overhead Walking Lunge 50 Feet

Cleaning up

I've been on a cleaning binge and I really wish I was talking about my kitchen floors (my poor socks). Honestly, I've had the Monday class doing cleans a lot lately but it's a movement that takes loads and loads of practice and I wanted to get you all to a place where I could trust you to do them without a coach's supervision. I've seen dangerous hybrids develop and they're nasty to try and fix. So here you folks go - free of a coaching chaperon - you've earned a little alone-time with this movement.


W/O1
6 Dumbbell Deadlifts
6 Dumbbell Hang Cleans
Every minute on the minute for 15 minutes

W/O2
10 Burpees
8 Dumbbell Cleans
6 Split Jerks – alt/per
15 Sit-ups
5 Rounds

W/O3
10 Jump Lunges alt/per
10 Side Lunges alt/per
20 Jump Squats
20 Push-ups
4 Rounds

Who invited Fran?

Austen came in Monday and he needed to be finished fast. That's what he said, anyway. I think he meant he had errands to run so he needed to finish the workout fast. Of course, I took that to mean he needed the workout to finish him fast. It did. He did. All good. Fran.


The minute you hear the name 'Fran' you know that the fear and anxiety created by that workout will take longer to get over than the workout itself. I'm currently contemplating a sub four Fran which would mean shaving off a meager 2 seconds from my current time. Two seconds is roughly how long it would take to punch me hard in the gut and it would feel about the same.


Let's look at a number of ways to get acquainted with Fran:

W/O1 - When Martin Calls Me Names

250m Row

9 Thrusters - heavy

9 Pull-ups or hanging rows
5 Rounds


W/O2
21 Front Squats
21 Push Presses
21 Sit-ups
3 Rounds

W/O3 - Fractured Fran v1 (from www.crossfit.com)
9 Thrusters
9 Pull-ups
5 Rounds

W/O4 - Fractured Fran v2 (from www.crossfit.com)
5 Thrusters
5 Pull-ups
9 Rounds

W/O5 - Upside Down Fran
Pull-ups
Thrusters
9.15.21

W/O6
5 Thrusters every minute on the minute for twenty minutes

W/O7
7 Front Squats
7 Push Presses
7 Thrusters
7 Pull-ups
7 Rounds