littleharpethcrossfit

[littleharpethcrossfit]

Tuesday, 30 April, 2024.

Overnight chances of rain should dissipate for our afternoon workout. It will be a beautiful evening.

Warmup

3 Rounds

15 Back Raises

:30 Seconds Squat Hold

Strength

Back Squats..........10 / 5 / 1 / 1 / 1 / 1

Get Your 1 Rep Max For Today

Ed=226 Sam/Dana/Herb=225 Paul=215 Tom=195 Joe/Kayla*=125 Shannon=115 Linda=100 Tim/Coach/Average Dave/Louis/Alicia/Sandy/Jan/Britt/Sue/Howard=and others, did it but are shy posters.

WOD

Equipment

(53/35/26) One Kettle-Bell

Various ERGs

Run 400/Row-Ski 500/Bike 1000m

5 Rounds

5 Goblet Squats

10 KBS

Run 400/Row-Ski 500/Bike 1000m

4 Rounds

5 Goblet Squats

10 KBS

Run 400/ Row-Ski 500/ Bike 1000m

3 Rounds

5 Goblet Squats

10 KBS

Kayla*=14:30 Sam**=14:44 Louis=15:34 Herb*=17:05 Herb*=18:10 Linda=18:28 Coach=19:10 Sandy=19:30 Ed***=20:06 Paul=20:38 Dana**=20:40 Shannon*=21:09 Tim**=21:30 Joe=22:40 Average Dave/Alicia/Jan/Britt/Howard/Sue=did it

Cool-Down

Anyhow Dips: 10/10/10 I didn't leave room on the white-board for this cool-down, but a few knew that we often Dip on Tuesdays, so they joined me when I led the way.

Notes:

Our beloved Peanut Gallery enjoys a little snicker whenever I list the "Equipment Required" in the blog and on the whiteboard. However, I am convinced that my organized Day-In-Advance warning gets the 4:30 WOD started by 4:35 most days, which is an improvement.

Tomorrow is one of our most beloved girls' birthday. I would tell you her name and age, but some of the girls worry that a Chilean sex-slave gang is monitoring this blog, and she would be a prime target. The gang would rue the day they kidnapped this wild-cat, since she is likely to be stronger than their strongest.

Old Joe The Bird Man returned after what seemed like a years' absence due to a viral sickness. Joe came early as usual and set up most of the equipment and blew off the decks just like he always does. Yep, I missed him.

Thursday at 4 PM. Wine and snacks will follow. Come, bring a snack, bring a wine, bring a friend, or just bring yourself.

[littleharpethcrossfit]

Sunday, 28 April, 2024.

It should be a perfect day.

Warmup

100 Partnered Med-Ball Sit-Ups

or........15 GHDs X 3 Sets

Strength

Deadlifts: 2 Reps EMOM X 15 Sets

Start Light.....Progress Heavier.....Last 3 Sets Same.

Armando=335 Robert/Bernie/Ed=315 Dyer/Tim=275 Rodney=255 Herb=245 Big Lou=195 Sue/Kayla=155 Cheri/Elisa=135 Shannon=115 Linda=105 Britt/Faith (The Kid)=75 Jan=35 Sammy D/Alicia

WOD

Equipment Required:

2 Dumb-Bells..........(50/35/20)

Various ERGs or Running Path

10 X 8 X 6 X 4 X 2

DB Thrusters

X.....Run 200/Row-Ski 250/Bike 500m

DB Devils Press

X.....Run 200/Row-Ski 250/Bike 500m

Robert*=13:51 Bernie=15:06 Rodney=16:05 Sammy D*=16:18 Cheri=16:28 Elisa*=17:32 Shannon=18:22 Armando*=18:30 Jan/Britt=19:00 Sue=19:02 Kayla=19:15 Ed/Tim=19:30 Herb*=19:31 Linda=19:37 Lou=20:29 Dyer=left early/Alicia=did it/Faith=injured ankle

Cool-Down

Go for a group walk in the Arboretum. Several did.

Notes

There was confusion. The 0730 group probably did 2 extra "Runs", so their times will all reflect more work than the 1 PM group. I couldn't find a way to post the WOD without it being easily mis-understood. Also, I did 3 reps each on the Deadlift EMOM instead of 2 reps as it is clearly written.

Old Joe The Bird Man and wife Carol have been ill with a virus for a couple of weeks. He says they are all better and that he will be back at the Barn Tuesday.

Tuesday at 4 PM.

[littleharpethcrossfit]

Saturday, 27 April, 2024

It should be a perfect day for outdoor CrossFit. It didn't look like rain until Robert showed up and declared it was going to, and then it did spit a few drops.

Warmup

30 Pushups With A Gung-Ho Leader.

Dana was the 0730 leader, and Will Arthur led the 0930 class.

Strength

Seated Arnold Press

10/8/6/4/2

Start Light..........Finish Heavy

Two (2) Dumb-Bells

Ed/Bernie/Robert/WG=50.......Scott=45.......Smoothie/Dana-40 Tim/Dyer/Lew/Rodney=35..........Kayla/Coach/Will=25 Sue/Tripp/Elisa=20.......Sandy=15.......Alicia=privacy issues

WOD

With A 20 Minute Cap

Run Arboretum Loop (1.1 Mile)

or..........Row/Ski 2200m

or..........Bike 4400m

Then

Bench Press And Achieve A 5 Rep Max

Score: Bench Press Weight

Bench Press 5 Rep Max:

Bernie=205........WG=200........Robert=190........Coach=175 Scott=165.......Ed=146........Dana=145.......Dyer/Smoothie=135 Rodney=130........Tim=125.........Elisa=105.......Kayla/Alicia=100 Tripp=95.......Will=85........Sue=75......Lew=Floor Presses @ 20's Sandy=Biked 7250m

Cool-Down

HEAVY Alternating Dumb Bell Curls

5/5..........X..........5 Sets

Notes:

Robert delivered new T-shirts !!!! They are the annual Memorial Day "MURPH" shirts but you can wear it anytime you want as long as you wear it here when we do "MURPH". Don't worry if you weren't here today.....there are plenty of them, so just get one when you come next time.

Ooops, the above is true as long as you don't wear a SMALL. Robert actually orders all these shirts for his ELITE CROSSFIT 6224, and since there are zero SMALL sized athletes at his ELITE CROSSFIT 6224, he didn't order any SMALLS because GIRLS and other small athletes ARE NOT ALLOWED to attend ELITE CROSSFIT 6224. There isn't anyone at Robert's ELITE CROSSFIT 6224 who wears a SMALL size except Back-Pack-Chicken-Legs -Larry who actually is XL sized but likes to get sweaty and squeeze into an S size to enhance his muscular physique which is limited to above his waist. When it was brought to Roberts' attention that we have several small-ish athletes (Sue/Faith (The Kid)/Jasper/etc) at LITTLE HARPETH CROSSFIT 6226, an exasperated Robert decided to place an order for a dozen SMALLS. Hopefully they will be delivered before Memorial Day. We will need several more SMALLS because there will be additional athletes who will be envious and want to look like B-P-C-L Larry. Sammy D immediately comes to mind...

Being a CrossFit Affiliate Owner/Coach in these awoken times is akin to surfing on a landslide. I am grateful for the guidance offered without solicitation from our anonymous Diversity, Equity, and Inclusion staff who guide and keep me from offending members of LHCF.

Tomorrow is supposed to be a lovely day like today. We have classes at 0730 and at 1 PM. Please come, workout, and get a free LHCF MURPH T-shirt. Small athletes will have to be satisfied with a T-shirt promissory note.

[littleharpethcrossfit]

Thursday, 25 April, 2024.

It is supposed to be a lovely evening at the Barn. It was.

Warmup

3 Rounds

5 Push-Ups

10 Banded Thrusters

Strength

Ground To Overheads.............1/1/1/1/1/1/1

Start Light..........Progress Heavier

Larry=205 Robert=195 Ed=185 Tim=165 Smoothie=150 Sam=145 Herb/Dana=135 Kayla=95 Sue=80 Jasper=28 Linda/Coach/Faith/Average Dave/Sabrina/Alicia/Elisa/Brett/Jan/Emily/Sandy and others=failed to post

WOD

Partnered

10 Rounds

5 Rounds Each Partner

Switch After Finishing A Complete Round

(135/95/65)

5 Power Cleans

10 Front Squats

5 Shoulder To Overheads

10 Pullups

Score.....Weight On Your Barbell

Notes:

The cool-Down was yoga maneuvers and/or a walk in the Arboretum. I saw a couple of guys doing the Yoga, but I don't know about the walking.

Athletes were instructed to SCORE only the weight on their bar. Several protested. They insisted that I score their TIME and ignore the weight. Therefore, nobody gets a score on this blog. It's my gym and my blog.

Thursday wine and snacks....It was probably superior to any in the past. Well, I know there were evenings were everyone drank more wine. We have temporarily lost some of our big drinkers. I won't name them here, but some were Naval Academy Grads. But there were those evenings when 12 bottles were insufficient and certain people had to raid my cellar. I remember fire-ring hops. I remember evenings that I don't remember.

I can't begin to do the honors for naming all the snacks and their preparers. Kayla brought all kinds of crap that I liked and Miss Alicia brought delicious subs. I wanted a lettuce wrap but was not allowed. Chic fil A appeared in quantity, but no one admitted to ordering it. Fresh veggies/and sweet peppers/chips/dips/brownies/olives/cheeses/nuts...you name it, were on the picnic table in abundance.

The new people weren't entirely new. Brett & Jan are Arboretum walkers who have bravely walked in thru the gate on 2 occasions. Curiosity got the better of them today, and they came back for the waiver, workout, T-shirt, and wine and snacks. They are now Lifetime Members of LHCF. Hopefully they will come often.

Rumors, mainly spread by a certain bald-headed neighbor, that your Coach had offended the lovely Miss Sabrina and caused her to exit LHCF forever, were permanently squelched today when she came and brought son Jasper. And there you have it.

Faith (The Kid) has started a dog washing service. She will load necessary supplies in her backpack and bike to your house to groom your dogs. One dog-less couple here were so impressed that they are going to borrow a neighbors dog so they can hire Faith (The Kid). We LOVE Faith.

Saturday we have sessions at 0730 and again at 0930. It is supposed to be a lovely weekend.

[littleharpethcrossfit]

Tuesday, 23 April, 2024.

We should enjoy a beautiful evening at the Barn. DID.

Warmup

20.........15.........10

Squats

Back Raises

Strength

Back Squats..........3/3/3/3/3/3

75 to 85%

Ed/Tim/Robert=235 Smoothie/Herb=185 Dyer=175 Tom=165 Coach=145 Kayla=105 Linda/Shannon=95 Sue=PJ

WOD

Partners Share An ERG Station

Five # 2 1/2 # Minute Rounds

10 Overhead Squats

30 2-Footed Hops Over Barbell

Max Calories On ERG

REST 2 1/2 Minutes

SCORE: Total Calories In 5 Rounds

Coaching Notes:

(1) Athletes Should Use Weight They Can Perform All OHS With Safe and Correct Form. That Weight Could Be A Band/PVC/Empty Barbell/Or Light Barbell. After-all, The SCORE Is Calories, Not Weight !!!

(2) Second Partner Does Round During First Partners Rest Period.

Calories:

Robert=154 Ed=150 Kayla=119 Shannon=101 Tom=95 Tim=75 Dyer=53 Linda=47 Smoothie=40 Herb=36 Coach/Sue=PJ

Cool-Down

Anyhow Dips 8/8/8

Notes:

I know that if you weren't here to witness the spectacle of the WOD, you are probably wondering how Herb could score 36 while Robert scored 154. Briefly, I'll explain that Herb did the WOD as written, while Robert claimed injuries that would only allow him to do what he wanted to. Hard to imagine, right ?

Tuesdays are becoming "Beer Tuesday". I think it was Instagram Kayla's idea. Kayla recruited 5 revelers to join her on the deck for a brew after they had each done the Cool-Down Dips.

I also had a brew, but had to change stations to join the 5 who did the equivalent of ROM-WOD Yoga. The guys had a change of heart and allowed me to use the big mat that I bought. That Yoga crap was HARD !!

Thursday we will enjoy wines and snacks around the picnic table if weather permits. Instagram Kayla is already planning her contributions to the party. Passover dietary restrictions will be honored, but all other social restrictions will be dis-honored.

Thursday at 4 PM.

[littleharpethcrossfit]

Sunday, 21 April, 2024.

It was a beautiful sunny but cool day. Our Big Ass Shade Trees are nearly fully leafed out.

Warmup #1

Warren G insisted on leading us in an injury preventive warmup.

Warmup #2

Miss Dana led us through the Tabata warmup. Robert mainly talked.

Tabata's 4 Rounds

Touch & Reach

Good Mornings

Russian Twists

Leg Raises

Strength

Deadlifts..........3 EMOM X 10 Minutes

Start Light.....Progress.....Last 3 Sets The Same

Nathan=365 Robert/Ed=315 WG/Tim/Herb/Dyer=255 Dana=235 Cheri/Elisa/Sue/Coach=135 (1st Deadlift since injury 4 weeks ago) Linda=115 Kayla/Alicia=105 Faith(The Kid)=90 Lew=Biked Bernie=PJ

WOD

"Michael"

A CrossFit Benchmark, The LHCF Way.

6 Rounds

Run 400/Row-Ski 500/Bike 1000m

25 Back Raises

25 Ab-Mat Sit-Ups

Robert=19:52 WG=21:30 Herb=22:12 Faith(The Kid)=24:07 Bernie=25:59 Ed/Dana=26:07 Sue=26:25 Cheri=26:47 Kayla=28:07 Dyer=28:44 Linda=30:05 Elisa=30:45 Tim=15:25 (1/2) Nathan=22:00 (5 Rounds) Coach/Alicia=did it Lew=Biked Others=??

Coaching Note:

Warren G has often said this is one of his favorites.

Last done at LHCF December 3, 2023. Average time: ~30 minutes. Longest time: 37:30.

Leaders last time: Robert=21:51 Armando=23:26 Sue=24:01

Notes:

Great Coaching & encouragement produced nearly a 2 minute improvement in Roberts' score.

A record five people attended the post-workout mobility WOD on mats. It's kinda like CrossFit Yoga. I bought my special mat to participate but they are always too crowded to fit me in.

The Spice Girls are reuniting for their 50th reunion. They are favorites of Warren A & Big Lew.

Passover begins tomorrow at dusk. Pray for peace.

Tuesday at 4 PM.

[littleharpethcrossfit]

Saturday, 20 April, 2024.

It was supposed to be a fine, coolish morning at the Barn. Sunny and between 50 and 60 degrees. But at 0600 it was raining and 45 degrees. By some miracle the rain abruptly stopped at 0700, leaving me time to blow off the mats. The 0930 session was sunny and beautiful.

Warmup #1

Big Shane gave us a mobility session, and then merged with leading the Banded exercises.

Warmup

3 Rounds

10 Light Banded Thrusters

10 Light Banded Pull Aparts

5 Pullups

Strength

20 Minute Cap

(95/75/55)

Accumulate 1 Minute L-Sit

20 Shoulder To Overheads

Accumulate 1 Minute Pull-up Bar Hang

20 Shoulder To Overheads

This unusual STRENGTH WOD was enjoyed by all, with a lot of struggling to accumulate 1 minute each of the L-Sits & Bar Hangs.

Everyone did the two 20 rep STO's. Most did light weights, like 35 to 65 lbs. Smoothie and Chase did 95lbs.

WOD

"KELLY"

A LHCF Variant

10 Rounds

Run 200/Row-Ski 250/Bike 500m

15 Box Jumps..........(24/20)

15 Wall-Balls..........(20/14)

Dana*=25:30 Chase*=26:30 Jon=29:01 Shane*=29:07 Ed=31:41 Rodney=31:47 Tim=31:58 Lew="Faster Than Tom" Tom=32:53 Bernie=33:40 Dyer=37:42 Smoothie*=39:52 Coach/Kayla/Angel/Alicia/S.C./ and maybe others=did it.

Notes:

"Kelly" is a CrossFit benchmark WOD. Although I usually partition it to make it more "digestible", it is still the same amount of total work. As you can see, it takes most guys 30 minutes to do it. Lots of you said you liked it.

Robert, continuing in his funk, only did half, biked 10K slowly, socialized (talked), and stretched (talked) afterwards. He admitted he only comes here to maintain his failing membership. I suspect he comes here because Amy kicks him out of her house. He is already having anxiety attacks about "Memorial Day Murph" (6 weeks away) and planning Miss Linda's menu for the LHCF Memorial picnic. He has ordered white T-Shirts for which BSN will be billed. He says he is getting a new puppy and is considering naming it "BUCK". I think Robert would benefit from a full replacement regimen of Vitamin "T".

The most memorable event of the day was when I dumped the accumulated few gallons of rainwater from the red plastic bucket that lives hanging on the fence. Sadly, there was a long-drowned chick-a-monk (That's how Warren A says it) floating face up in the cold water. It was bloated twice normal size, and from the smell I would guess it was about 10 days dead and full of maggots. Suddenly the odor was everywhere. Ed pulled his shirt over his head and was gagging. Tim stepped up and saved us all, picking it up with a pitch-fork and carrying it all the way to its new home in the river. Otherwise, I would be announcing the closure of LHCF for tomorrow.

Tomorrow should be sunny and cool and lovely. Tomorrow night the temp is supposed to drop to the mid 30's with a chance of frost. Only a dummy has already put out their annual flowers and tomato plants. Although it is nearly the month of May, April 15 has historically (since my childhood) had a 5% chance of freezing cold. The weather changes every day, but not much difference noted in my lifetime.

Sunday at 0730 and at 1 PM.

[littleharpethcrossfit]

Thursday, 18 April, 2024.

The weather is purported to be un-seasonally warm (86) with a 25% chance of a thunderstorm.

To PURPORT is to state a claim that is not necessarily true.

Warmup

Two Footed Bumper Hops..........(45/25)

4 Rounds

10 Hops ON

10 Hops OVER

Strength

Power Cleans..........10/8/6/4/2

All Reps Touch & Go.

Progress To A Heavy Last Set.

Robert/Ed=185 Tim=175 Dana/Chad=155 Jeff=150 Paul/Dyer/Herb=135 Tom=105 Kayla=95 Sue=90 Linda=80 Shannon=75 Taylor B/Camari/Sam/Coach=PJ

WOD

12 Minute AMRAP for Calories

Equipment

One Dumb Bell.........(50/35)

ERG

50 Alternate DB Snatch.....ELITE Post DB > 50 lbs.

50 Alternate DB Lunge Steps....Elite Post DB > 50 lbs.

Max Calories Time Left..........ELITE Must Row or Ski.

NOTE: WOD may have to be done in 2 heats.

Sam**=114 Ed*=110 Dana**=105 Robert*=103 Dyer=93 Herb=81 Sue=77 Paul=75 Kayla=71 Jeff=69 Chad=62 Tom=54 Shannon=53 Linda=46 Camari=45 Tim/Coach/Taylor B=PJ

Cool-Down

Alternate Dumb-Bell Curls......5/5/5/5/5......HEAVY !!!

NOTE #2

The traditional wine and snacks will follow. We purportedly have a 75% chance that this will occur around the picnic table. Bring a snack/a bottle of wine/and a friend if you have any or all of these. Or be like S.D. and skip the workout and come for the wine and snacks and attempt to find a gullible girl interested in annuities or bit-coin. Or whatever.

What do ya know?? S.D. came early, smoked the WOD, and left without joining the party. Horn Blowing.

Kayla brought excellent food and an excellent visiting friend. Camari is from Austin and L.A. We all chipped in coaching her and kept her safe. Camari seemed to enjoy our picnic table festivities. She got the T-shirt and would be a fun new member except she would have to travel 860 miles for each visit.

Miss Linda brought "Pigs in Blankets" but she insists the pigs were kosher. Also kosher olives.

Wines: Something bubbly X 2. A fine Rose'. A white. 2 excellent Pinot's. Some forgettable reds. Total of 9-10 bottles.

Another lovely couple ventured in from the Arboretum. We gave them the tour and Robert Butler sales talk. Visitors always seem to be aware that we are a uniquely friendly and physically fit group, akin to being in the Merry Land Of Oz, but even though we are FREE and have BNS T-shirt gifted and Thursday wine tastings, they seldom visit again. Someone please Explain.

Saturday at 0730 and at 0930. The entire workout is designed to befuddle most of you, so I suggest you look at tomorrows posting and think about it before arriving Saturday.

[littleharpethcrossfit]

Tuesday, 16 April, 2024

Unusually warm. But the Big Ass Fans were in place. Yellow flowers (pollen) were falling in mass from our big Maples/Oaks/and Hackberries. I don't recall ever seeing so much of it; I think it's because we haven't had the usual late freezes that blunt the development of the tree flowers. Our Dogwoods have bloomed continuously for at least a month.

Warmup

3 Rounds

Weighted (25/10) Holds

30 Seconds Hold.....30 Seconds Rest

Squat Hold

Back Raise Hold

Strength

Back Squats:............5/5/5/5/5 (70 to 80%)

Ed/Chase/Sam=225 Tim=185 Smoothie/Dana/Herb/Chad=175 Tom=165 Dyer=155 Linda=95 Kayla=85 Coach/Sue/Taylor/Alicia=PJ

WOD

"Helen"

3 RFT

Run 400/Row-Ski 500/Bike 1000m

21 Kettle-Bell Swings..........(70/53/35)

12 Pull-Ups

Sam*=8:08 Chase*=10:52 Kayla=11:29 Sue=11:48 Smoothie=12:25 Tim*=12:30 Coach=13:14 ED=13:17 Dana*=13:42 Chad=14:06 Herb=14:14* Linda=14:30 Tom=15:28 Taylor/Dyer/Alicia=did it

Cool Off

Anyhow Dips:..........5/5/5/5/5

Notes:

Kayla brought store bought chips made from chicken breasts. I wouldn't have believed it except they were still in the bag. She also brought chunks of some kind of sour-dough bread with cheeses and spices in it. She claimed she made it but it was in an anonymous baggie, so who really knows. I ate 3 pieces.

Taylor B came for the first time in MONTHS. He obviously had not planned to come because he had no shoes. He was coy as to where he has been working out. He works out somewhere because he looks it, and I'm a coach, so I know.

It's always an encouragement to some when I post past records for todays' WOD. The 6:28 performance years ago by Stevo was scoffed at and discarded, especially when I said I was the honest witness. Larry's score of 8:28 was more acceptable, so Sammy D declared it was "Going down". And down it did, by 20 seconds. Too bad Larry was not here.

Thursday: WOD with wine and snacks to follow. A certain primary provider (who will go un-named) has an excuse and won't be here, so I'm hoping others will chip in for a change. Miss Linda may be forced to order pizza or Chic fil A. The wines will be stupendous.

[littleharpethcrossfit]

Sunday, 14 April, 2024.

Today the coldest temp is 60, while the highest temp will be 80. Nothing but sunny blue skies. Springtime at the Barn can be fantastic.

Warmup

The Admiral Armando once again led the crew with dynamic exercises to get our old bodies lubricated.

Warmup #2

25 Synchronized Push-Ups with a competent leader. Average Dave volunteered to lead us and Admiral Armando counted them off with enthusiasm.

Strength

Bench Press:..........5/5/5/5/5..........(All 70 to 80% 1 Rep Max).

Armando=205 Robert=175 Coach=155 Paul/Dana=145 Dyer=125 Tom=115 Elisa/Kayla=105 Cheri=95 Linda=85 Shannon=65 Warren A/Chris B/Bernie/Average Dave/Ed/Alicia=PJ

WOD

Equipment:

Dumb Bell (50/35/20)

Various ERGs

GHD Machine

Parallel Bars

5..........10..........15..........20..........25

Calories On Various ERGs

Dumb Bell Hang Snatch Left

Dumb Bell Hang Snatch Right

Back Raises

Parallel Bar Dips

Kayla=21:01 Elisa=22:37 Cheri=22:43 Armando*=23:30 Paul=25:02 Linda=25:05 Chris B=25:30 Shannon=26:10 Dyer=26:22 Dana**=27 Ed=27:01 Tom=27:22 Coach=33:30 Robert/Warren A/Bernie/Average Dave/Alicia and others=no posted times

Cool-Down

Alternating Dumb Bell Curls: 10/10..........10/10..........10/10

Notes:

Outdoor CrossFitters are always aware of the weather. Today will long be remembered as having perfect Spring weather EXCEPT that the pollen was swirling down and around like a yellow blizzard.

Ed, with reluctant assistance from Robert, did a superb job of putting the Big Ass Patio Heaters away, and bringing out the 3 Big Ass Fans to be used until Herb complains of the chilly weather in November.

Robert's pre-workout supplemental beverage of Red-Bull + creatine + caffeine + electrolytes + growth hormone + testosterone stimulators + Horny Goat-weed must not be working anymore. He appeared depressed and morose and didn't even have the energy to do the warmup. His absence is excused until Thursday, so hopefully he will come back with enthusiasm.

A delightfully lovely couple wandered through our gate from the Arboretum path. Their accents revealed them to be Polish, and came to Spring Hill via Chicago where they went to colleges. I wish that the Schwartz seniors had been here to talk Chicago-eze with them. I gave them my best sales routine (I've learned from Robert) because they would fit in great here. They don't appear to be regular gym attendees and would benefit from our gangs' friendship. I hope to see them again.

Our Son Chris did his first ever CrossFit workout with us today. In high school he was a Nationally ranked Decathlete, but like many, lost interest in the hard work of fitness. He requested a private workout because he was worried about failure, but he was coachable with weighs and scaling and I thought he did super. Hoping for the best...

Tuesday at 4 PM.

[littleharpethcrossfit]

Saturday, 13 April, 2024

We are supposed to enjoy a perfectly gorgeous weekend at the Barn.

Our Admiral Armando gave the recently repaired deck a thorough pressure washing Friday, so it all looks as good as new. The LHCF Management is hugely grateful.

Armando began our 0930 workout with a fine mobility session.

Warmup

Armando continued to be our leader and Demo-ed exercises.

TABATA

4 Rounds

Cat-Cows

Bird Dogs

Hollow Holds

Leg Raises

Strength

Deadlifts: 5 Reps E2M X 5 Sets...........(70 to 80% 1 Rep Max)

Superset Pull-Ups: 5/5/5/5/5.

Nathan=355 Chase=325 Ed/Robert/Grant/Armando=275 Smoothie=245 Dyer/Paul=235 Larry/Bernie/Tim=225 Rodney/Warren A=215 Tom-215 Anna**=175 Kayla=165 Linda/Cheri/Elisa=105 Shannon=95 Joe/Lew=85 Faith (The Kid)=32 Ce/Ce=25 Average Dave/Alicia/Angel/Coach and probably several more who did not post.

WOD

Equipment:

Loaded Barbell (135/95/65)

Various ERGs

6 Rounds For Time

10 Power Cleans

Run 200 / Row-Ski 250 / Bike 500m

PLANK For Same Length Of Time You Took To Do Aerobics

Larry**=16:49 Chase**=17:44 Robert**=18:14 Grant=19:09 Kayla/Elisa=19:26 Cheri=19:35 Anna=20:45 Linda=20:48 Armando**=21:30 Ed**=21:41 Tim=21:50 Faith (The Kid)=21:52 Shannon=22:10 Nathan=22:40 Dyer*=22:47 Paul=23:01 Joe=24:35 Tom=26:15 Smoothie*=27:12 Lew=27:30 Rodney=27:55 Warren A=27:57 Bernie/Average Dave/CeCe/Angel/Alicia/S.C./Sandy/Coach=nothing posted

Notes:

Anna and Chase were feted today. We had a terrific Baby Shower around the picnic table for Anna, and it was also her husband Chase's 34th Birthday. We are fortunate to be in the presence of this beautiful couple.

I know that many of you are amazed by how I can throw such fabulous parties at the Barn. Even with very short notice I can always fill the tables with delicious dish's, like quiches, pastries, bagels, chicken biscuits, fruit Ka-Bob's, and much much more. And don't forget all the bubbly drinks, Mimosa's, Samosa's, and perfect Black Rifle coffee. I don't mean to pat my own back, but I honestly don't understand how I can get so many wonderful things done, and still program and Coach the most unique CrossFit Un-Box in this (still) Free World. Robert was so moved by my efforts, he even blessed me with a prayer.

Sandy came and got lots of sympathy for her recent clumsy fall somewhere on the Appalachian Trail. Besides some bruises, she broke her elbow and had to get it screwed. Nathan also got lots of sympathy for a recent clumsy fall, but he only got bruises, no broken bones. His "Only got bruises" amounts to at least a square yard of purple-black on his thigh & buttocks, which he didn't hesitate to show everyone. Show up tomorrow and ask him.

S.C. came off the Arboretum path to show off her bitch. Her bitch is a girl named "Captain America". Female canine's are called bitch's, while male canine's are "Dogs". It is confusing to me why she named her "Cap", which is a Dog's name. I offered her $5,000 for Cap after seeing pictures. After a terse rejection and seeing Cap in the fur, I offered $10,000, but again was laughed at.

Sunday will be another perfect day at the Barn. Classes are at 0730 and again at 1 PM.

[littleharpethcrossfit]

Thursday, 11 April, 2024

I'd like to advise you on the likely weather conditions, but your guess is as good (or better) than the Weather Channel. The weather was cold, windy, and raining.

Warmup

3 Rounds

10 Light Banded Thrusters

10 Pushups

Strength

Thrusters: 5/4/3/2/2/2 (N0 RACKS)

Progress Upward In Weight

Robert/Ed=165 Tim=140 Dana=135 Herb=125 Chad=110 (DBs) Tom=105 Shannon=55 Kayla/Joe=35 Linda/Coach and others=no score Sammy D/Armando=came to sell annuities and to model Italian suits.

WOD

The weather at 4 PM was miserably BAD. It was drizzling rain with a wicked cold breeze. Kayla arrived first. Just as we were about to cancel the workout and party only, Kayla designed a totally new workout that we could do under cover.

5 Rounds

10 HR Pushups

15 Sumo Deadlift High Pulls

10/10 Biceps Curls

25/20 Calories Multiple ERGs

Joe=17:32 Kayla=19:12 Ed/Tim=20:46* Chad=23:02 Shannon=23:30 Herb=24:05 Tom=24:08 Dana=Broke a Bike ERG Robert=PJ Linda/Coach=did something Armando/Sammy D=arrived too late to workout.

Notes:

Kayla brought nice thick sandwiches on a bun. These were too large and sumptuous to be classified as mere "Sliders". She even made a 1/2 dozen that were supposedly Kosher. Shannon brought warm Brie drizzled with wild honey and special crackers. There were olives, crackers, cheeses, nuts. I bet I'm forgetting other stuff.

Wines: There were at least 8 various red wines, and 1 superb white. There were at 2 wines left-over, even though Sammy D and Armando arrived with the sole intent of depleting our supplies.

Saturday at 0730 and 0930. All this rain is supposed to move East, leaving us with a beautiful weekend.

[littleharpethcrossfit]

Tuesday, April 9, 2024

The prognostication is for 100% chance of rain. Much of our play can be done under cover.

The same gang of climate experts who have declared a "Climate Apocalypse" by 2030 failed miserably predicting the weather at the Barn given a 24 hour advance notice. There was 100% zero rain today.

Warmup

3 Rounds

15 Back Raises

10 Squats

Strength

Back Squats: 10/10/10/10 (50 to 60%)

Ed=165 Herb/Dana=145 Tom/Robert=135 Dyer=115 Joe=95 Elisa=85 Shannon/Alicia=75 Kayla=55 Coach/Linda/Sue=PJ

WOD

6 Rounds

25 Sit-Ups (GHD)

15 Deadlifts (135/95/65) (LIGHT !!)

Run 800 / Row-Ski 1000 / Bike 2000m..........Once Anytime

Robert=13:38 Ed=14:35 Joe=15:05 Alicia=15:15 Linda=15:49 Kayla=16:01 Sue=16:24 Dyer=16:32 Shannon=17:16 Elisa=17:33 Herb=17:55 Dana=18:23** Tom=21:15 Coach/Sue=PJ

Cool-Down

4 Rounds

5 Anyhow Dips / 1 Wall-Walk

Notes:

APRIL 13, After the Saturday 0930 workout we will throw a Potluck Brunch Baby (BOY) Shower at the Barn for Anna and Chase. Contributions toward the gifts and foods are being handled by the Girls Of LHCF, principally Miss Alicia. I gave her cash because I don't trust Venmo and don't know how to do it.

Somebody said that today was Dyer's 17th consecutive day. Has anyone else been that consistent? Unfortunately he will miss this Thursday for a Doctor meeting.

Thursday at 4 PM. Workout with wine and snacks to follow. Bring wine, a snack, a friend, any or all of these, and come.

[littleharpethcrossfit]

Sunday, 7 April, 2024

Anticipated weather was 40 degrees at 0730, and 70 degrees at the 1 pm class. No rain was in sight. A perfectly beautiful day at the Barn.

Warmup

10 Tire Flips

Take a buddy and partner-up on a Big Ass Tire in the field. Some of them will be especially heavy if they have water in them. Don't get your shoes wet. You can thank Dr Green for this great idea for warming up your Power Clean muscles. Herb loved it.

Strength

Power Cleans: 3 Touch & Go EMOM X 10 sets

Start light and progress heavier.

Armando=185 Herb/Dyer/Average Dave/Dana=135 Alicia/Cheri=100 Joe=95 Kayla=85 Shannon=80 Sue=75 S.C.=55 Linda/Tim/Robert/Coach and more=no posts

WOD

5 Rounds For Time

6 Ground To Overheads (155/115/85)

12 Box-Overs (24/20)

Run 400 / Row-Ski 500 / Bike 1000m

S.C.=20 Joe/Dana**=20:05 Kayla=20:18 Alicia=20:20 Sue=21:50 Cheri=21:55 Linda=22:30 Shannon=22:48 Armando=23:05** Herb=23:54 Dyer=24:30 Average Dave/ Tim=did it Robert/Coach=watched

Cool-Down

Naked Barbell Curls (45/35/22)

"21's" X 3

Nearly all the girls and only a few of the guys did these.

Notes:

These warm afternoons always end with groups of guys and girls sitting in circles on the mats having fun conversations. While this is going on, Herb is doing all the work.

Did anyone see Robert do anything? He carried that 90 lb all purpose back-pack all the way over from 6224, but the only thing he took out of it was his energy drink.

Tuesday at 4 PM.

[littleharpethcrossfit]

Saturday, 6 April, 2024

Sessions at 0730 & 0930. The weather was sunny but nearly freezing cold at dawn.

Warmup

Armando led us thru some dynamic and static stretches.

"Roxanne"

Jog in place to the song

Burpees when they sing "Roxanne" (25)

Surprisingly, this irksome warmup was enjoyed by nearly all. Not surprisingly, Robert was the only one that objected. Ed arrived too late, but I heard he did it afterwards.

Strength

Deadlifts: 10/10/10/10 (50 to 60% 1 Rep Max)

Ring Rows Superset: 5/5/5/5

Warren A=228 Lew=227 Ed/Patrick/Armando/Robert/Chase=225 Herb=175 Paul/Dana/Dyer=165 Rodney/Tim=135 Linda=115 Kayla=105 Sue/Cheri=85 S.C./Sabrina/Alicia=did it Coach=back recovering

WOD

"Barbara"

A CrossFit Benchmark Revised

10 Rounds For Time

10 Pullups

15 Pushups

20 Situps

25 Squats

Rest 1 Minute Between Rounds

Lew=26:07 Warren A=26:10 Sue=26:53 Kayla=27 Dana=28:08 Robert=29:15 Herb=29:46 Armando=30:44 Tim=31:53 Ed=34:54 Chase=35:01 S.C.=36 Rodney=37:12 Cheri=37:25 Patrick=20:40 (6 rounds) Paul=26:01 (6 rounds) Dyer=17:10 (5 rounds) Coach/Linda/Alicia/Sabrina=did it

Cool-Down

Run / Jog / Walk Arboretum Loop

Some did it.

Notes:

The early workout was nearly freezing, but it warmed quickly.

Sunday at 0730, and again at 1 PM. The 0730 will be chilly again. Dogwood Winter.

#qs

[littleharpethcrossfit]

Thursday, 4 April, 2024

Tuesdays workout was cancelled due to tornado warnings. Therefore the workout posted here is the one from Tuesday. As expected, the usual suspects claimed to have already done the Tuesday WOD and therefore desired and expected to do a WOD of their own imagination. Of course, management allowed this.

The "speed bump" on the wooden deck is getting repaired. Please avoid that area, and please don't say "I told you 15 years (and 3 replacements) ago that you should concrete it". Robert supervised and offered criticisms (N0 MONEY) but didn't stick around to improve anything.

Sixty years ago today I joined the U.S. Air Force. Herb was only 8 years old and in the 2nd grade. Most of you (Robert, Timmy, Ed, etc., etc) were not born yet. I should hesitate to add (but I will) that Sweet Sue and Miss Linda were the only LHCF girls in existence.

Warmup

3 Rounds

20 Back Raises

15 Squats

Strength

Back Squats:

Warm Up To

20 Reps @ 50%

10 Reps @ 60%

5 Reps @ 75%

Superset With 5 DEAD-HANG PULL-UPS Between Each Set

Ed=225 Dana=205 Sam=195 Tim=190 Herb=185 Dyer=175 Elisa=95 Kayla=75 Shannon=95 Robert/Larry/Sue/Patrick/Chase/Anna/Merrissa(SP)/Linda/Coach/Armando=no excuses

WOD

5 Rounds For Time

5 Perfect Push-Ups (No Scaling)

10 Toe's 2 Bars

15 KettleBell Swings (70/53/35)

Run 400/ Row/Ski 500/ Bike 1000

Sam=16:31 * Chase=18:19* Larry=18:33* Robert=19:08* Dana=19:37 Kayla=19:38 Elisa=20:55 Patrick=21:30 Dyer=22:02 Sue=22:25* Shannon=24:00 Herb=27:10* Ed/Tim/Coach/Linda/Anna/Marrissa(sp)/Linda/Armando/ others=no posting

Cool-Down

Anyhow Dips: 10 / 10 / 10

Nobody participated

Notes:

Firstly, Alicia was absent. That immediately meant that the snacks were on average sub-par. Elisa/Kayla/Miss Linda/Anna/Shannon/Sue made valiant efforts to fill in the void left by Miss Alicia, but no joy. Just the facts.

Actually the snacks were superb but Alicia was noticeably absent. This cannot be tolerated. Did I mention that ?

Wines: 4-5 whites and 2 Rose'. 4-5 reds. No Shortage. Actually I rescued 1 Pinot and saved it for tomorrow. Tom was in London.

Marrrissa (SP) and Patrick made a repeat appearance. I remember Patrick, but only because he brought Marrissa(sp) the last time. Somehow he was aware. They are friends of Anna and what's his name (Chase?). Anna is in full bloom of expectant American Motherhood. Her humility allows her no idea of how gorgeous she is. She encouraged me to touch her tummy, but (0MG) I was too shy. Chase is a typical Bubba. Sadly, it will be 2 decades before he realizes what he missed while Elk hunting. For some reason the girls chose to walk the Arboretum and missed out on my attentive coaching.

My Mexican crew was diligently repairing the wooden deck while several members of our fitness crew were criticizing their imperfect engineering. Truly it is neither square nor level. Even I can see that. I only want a couple more years until Robert gets his fancy home gym built. I expect that the work will be finished Friday, but will need pressure washing. Volunteer offers will likely overwhelm me. (Armando??)

Unusually, I remained at the Barn to the very last. Sue was going to accompany me, but Herb insisted on helping.

Saturday at 0730 and at 0930.

[littleharpethcrossfit]

Easter Sunday, 31 March, 2024.

A cool morning, sunny, with temp soaring to 80 degrees by mid-day.

Workouts started at 0730 and at 1 PM. Due to it being Easter, attendance was sparse.

Warmup

Squats Done To "Bring Sally Up". Hold a small weight ??

Strength

Deadlifts: 2 Reps EMOM For 12 Minutes

Begin Light and Progress Heavier. Last 2 Sets Same Weight.

Bernie/Shane=315 Dyer/Paul/Dana*=275 Kayla=145 S.C.=95 Alicia=85 Coach=injured WA=PJ

WOD

Partners Share Reps, 1 Working At A Time, Do Aerobics Together.

100 Calories ERG

100 Ab-Mat Sit-Ups (Partner Holds PLANK)

100 Pull-Ups

100 KettleBell Swings (53/35) (Partner HANGS)

After Each Exercise, Run 200/Row-Ski 250/Bike 500m

Bernie/Shane=24:27* Paul/Dana=25:15 Kayla/Alicia=26:57 S.C./Dyer=28:51 Warren A/Coach=PJ

Notes:

Best weather for 2024 so far.

The "Speed-Bump" on the big wooden deck will have a carpenter visitation this week if weather permits. Hopefully this fix will last until the Butler Box at 6224 is open for business and I can shut this rats nest down.

With Miss Linda in North Carolina, I have had numerous offers of home cooked meals from the Ladies of LHCF. With a large amount of false humility, I have declined all offers. I wouldn't want anyone to think Miss Linda wasn't still capable of RX performances. Miss Alicia gave me a 2 lb loaf of sour-dough bread that willl sustain me if nothing else. Plus wine nights are every night at The Buck Mansion House.

Tuesday at 4 PM