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.

Saturday, May 23, 2020

Bike Ride

Saturday, May 23, 2020

Home Gym


Easy ride on the Pinarello out to US 93 and back.  15.29 miles.

Friday, May 22, 2020

Deadlift - Metcon

Friday, May 22, 20202

Home Gym


Warm Up

Hip Hammy


On the 2:30 (5 sets)

5 deadlift at 21X1 tempo

1x260 (all the weight)


12 minute AMRAP

200 m run - scaled to 1 min walk
5 strict pull-up - scaled to kipping singles
10 push press (95/65) - 75#
15 deadlift (95/65) - 75#

I managed 3 rounds + 10 reps at the 12 minute mark and finished the remaining 6 push presses after time was called.

Programming was inspired from CFG 205021 for the strength and Comptrain 200521 "Cinnamon Swirl" which called for a 20 minute AMRAP.  I want to give the hamstring a little more time.

Track Workout - Bench Press

Thursday, May 21, 20202

Home Gym

0800 Track

Warm Up

Line drills

800 m easy job

4 x 400 m

starting the 3rd 400 m, I felt my right hamstring give and I walked the remainder of the interval.

1430 Bench Press

1x190!! heaviest I have pressed in a while

I took it easy on the hamstring the rest of the day.  Spent an hour in the Normatec boots and treated with Cool Azul.

Wednesday, May 20, 2020

SLIPS - Front Squat - Metcon

Wednesday, May 20, 2020

Home Gym

1230 - with Ratna and Diya

Warm Up

Foam Roll

SLIPS (20 min)

Scales - Front / Back
L-sit - tuck sit for 5-10s at a time
Inversion - 4 x max effort hand stand hold, tried to slow lower, but ugly
Plank - arms extended 4 x 30 seconds with 20 seconds rest in between
Stretch - banded lat stretch

Front Squat

5 sets of 10 reps

45, 65, 85, 95, 105#



3 rounds of
3 minute AMRAP
3 DB snatch (32#)
6 push-up
9 air squat

This is scaled from original workout which calls for 5 rounds and a 50# DB for men.  I got 9 rounds + 3 reps and held a pretty steady pace between all 3 rounds.


SLIPS and Front Squat were from main site 200519.  "CEO" was from Comptrain for 5/20/2020.  Overall good program.  It got tight in the gym.  Ratna and Diya set up inside and I was on the driveway.


Equipment Purchase Plan

As equipment becomes available at reasonable prices.  Part of me still thinks that I should wait until Black Friday sales for everything.

I want a Matt Chan Bar and am willing to pay the $395 and $60 shipping as well.  I might add a plate set to avoid shipping costs.  I could get the 160# HG 2.0 set for $295.  Alternatively, I am considering the Rep Fitness Excalibur bar for $299.

I will get the Rogue Home Gym Timer.  This is $150 and ships for free.

I will get the Rep Fitness Hex Dumbbells (2) 35# for $83 and (2) 50# for $119 plus tax.

The jury is out on the Titan Fitness Silencer pads.  I do not see these being used that often.  I do not do that much Olympic lifting.

I have not decided on a piece of cardio either.  A Concept 2 ski erg is compact and would supplement globo gyms or Crossfit gyms well.  An echo bike is probably all around the most useful piece.  A Concept 2 rower is what I am most familiar with and most flippable.

I will buy weight from Rep Fitness as I need/want it.  I have enough weight for everything except deadlifts and I could just grab a pair of iron 45# for $98 and be all set.  Alternatively, as room on the bar is a non-issue I could grab a pair of competition bumpers for $215.

Tuesday, May 19, 2020

2.55 mile "Tempo" Run

Tuesday, May 19, 2020

Home Gym


Warm Up

Hip Hammy

"Tempo" Run

2.55 mile run (11:20/mile)

This was supposed to be a Tempo run.
5/5 I ran this route at a 10:32 pace
5/12 I ran 2.93 miles at a 10:17 pace on the Rocky Mountain Green Way trail
5/19 I slowed to an 11:20 slog for the 2.55 miles

Just goes to show that one should always embrace the good days.

Monday, May 18, 2020

Snatch - Conditioning

Monday, May 18, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
Squat Therapy
Pass Throughs

Snatch Technique

5 sets of
1 pause high hang snatch
1 pause hang snatch
1 pause hang snatch

The pause left a little to be desired, but the weight felt good.  I went 45, 55, 60, 65 (video), 70#

Snatch Wave

9 minute EMOM

75# squat snatch.  I managed them all OK.  Video of the 3rd rep.  Not sure why my right heel is lifting up.


Nasty Girls

3 Rounds for time
50 air squats
7 ring muscle up (scaled to 3 ring pull-up)
10 hang power clean 135/95 (scaled to 75#)

I finished this in 13:24.  Even scaled it was brutal.  I was surprised that I had to break up the air squats on rounds 2 and 3 (30-10-10).

Programming was from Comptrain for 5/18/20.  I picked up 10 pounds on my snatches.