CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Wednesday, February 20, 2019

Row

Wednesday, February 20, 2019

CrossFit Golden - Greg

3:30 PM

Warm Up

Line drills

Jog
High Knees/Butt Kicks
Bunny Hop
Inch worm/Jog back
Mountain climber Stretch/Jog back
Kick to opposite hand
Shuffle
Bear Crawl

Stretches

Figure four - 30s each leg
Couch stretch - 30s each leg
Foam Roll IT Band - 30s each leg

Metcon

In teams of two, with only one member working at any one time, complete 5 sets each of:

Station 1 – 1000 Meter Row
Station 2 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 40 minutes.

I paired up with Tim and while he was able to get 1000 meters every time in under 4 minutes, I was not.

I capped myself at:

923
930
919
917
921 meters

I felt pretty good about pacing overall, but need to get to the point where I can hold a 2:00 min/500 pace instead of a 2:20/500 pace.  The 4 minute rest certainly helped me push a little harder.

Tuesday, February 19, 2019

Back Squat

Tuesday, February 19, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

6 min AMRAP

6 Burpees
6 Banded Skaters
6 Banded Squats
15 second wall set (single leg)

Then build up for Back Squat

8x20kg
6x40
5x50
4x60
2x65

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of:
Back Squat (Max Reps)

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

During Rest – Thoracic/wrist/front rack stretching

I did
65
67
69
70
70kg for 6 reps (154#, estimated 1RM = 182#)

Metcon

Metcon (AMRAP - Reps)

Against a two-minute running clock, complete:

3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

I used 65# and was finishing between 1:04 and 1:08 and managed 6-6-5-5-5 burpees by the end of the 2 minutes.  It felt like a lot of time under tension and my wrists were feeling it.  I added wrist wraps for the last 2 rounds.

Monday, February 18, 2019

Skills

Monday, February 18, 2019

TruFit - 120th

2:00 PM

Warm Up

Treadmill walk for 5 minutes

Foam Rolling

Handstand holds

Candlestick to stand attempts

Leg raises

Pistol squat technique - to 24" box and 20" box, then tried to lower and assist with rope to get up.

10 strict pull-ups
2 kipping pull-ups
then chest to bar singles and attempts.  4 individual C2B pull-ups

Bench Press

95x8
115x7
135x5
155x3

60 minutes total workout

Snatch - Back Squat

Saturday, February 16, 2019

TruFit 120th

1:00 PM

Warm Up

Walk on treadmill - 5 minutes

Foam rolling

Pass throughs

PVC OH Squat

Snatch plus OHS

Worked up from 55# to 65#, then power snatches at 75, 85 and 95#

Back Squat

95
115
135
155# - felt heavy

1 hour total workout

Friday, February 15, 2019

Goat Day

Friday, February 15, 2019

CrossFit Golden - Open Gym

1:00 PM

Warm Up

Air Squats
Pass Throughs
PVC OH Squats

Rope Climbs

5 climbs - first 3 were every 90 seconds, then failed attempt and went on 120 seconds

Jump Rope

10 minutes - doubles with rest between sets, best unbroken was 28
(right calf started to tighten up a the end)

Hand Stand Technique

head stand hold
hand stand hold 2x
hand stand lower to 3 mats
hand stand lower to 2 mats 2x
wall walks 3x

Pull-ups

5 sets of 2 reps

50 minutes total workout

Thursday, February 14, 2019

Deadlift

Thursday, February 14, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

1 min Air Squats/Burpees
Single leg Frankenstein / RDL
Mountain climber stretches
Banded plank walk
Banded hip hinge
Heavy KB deadlift (yellow)

Deadlift warm up

5 RDL
5 Good Mornings
10 empty bar DL
Build up to 70%
5x135
5x155

Every 2:30, for 15 minutes (6 sets):

Deadlift 

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

5x165 est max 235
5x175 est max 235
3x185 est max 230
2x195 est max 230
5x185 est max 230
5x185 est max 245

I would put my max at around 275, so 185 was on the light side, so I should have aimed for 205, but I wanted to focus on the metcon.

Metcon

Four rounds for time of:

400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar

I scaled this to 25# DB snatches and kipping leg raises.  My big challenge was to run all 400m each time which I managed with times between 2:30 and 3:00

Round 1 Run 2:34 / Total 4:07
Round 2 Run ~2:40 / Total 8:12
Round 3 Run ~3:00 / Total ~14
Round 4 Run 3:00 / Total 17:13

The weather was perfect for running and I felt really good about the effort.  I could have gone 35# on the DB snatches. 

Wednesday, February 13, 2019

Push Press

Wednesday, February 13, 2019

CrossFit Golden - Greg/Lacey

12:00 PM

Warm Up

2 round of

inch worms
pass throughs
prone press
kb in front rack banded side steps
plank pass through
kb push press (1 kb only)

then

front rack stretch/smash
10 dip pause
10 push press with barbell only

Push Press

5 sets of 5 reps (build to heavy 5)

75
85
95
105
115#

Metcon

12 min AMRAP

15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups

I scaled this to step up burpees, 75# push presses and 6 strict pull-ups.

First round was good, finished in 4 minutes, second round was rough (~5 minutes), with three minutes remaining, I barely made it through the burpees.

Fit Republic was here, giving out food.