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.

Friday, December 13, 2019

Snatch - 19.4 Repeat

Friday, December 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise

then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk

then with barbell
8 high hang high pull
8 hang power snatch
8 snatch

Weightlifting

Take 20 minutes to build to a Heavy or 1-RM Snatch

Snatch (1-RM)

I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!

coaching cue:  make sure I have tension when setting up

I was doing better with extension and contact points, but still very slow under the bar.

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

When this came up during the open, I got 88 reps.  This time, I only managed 80 reps, but I felt really smooth and controlled.  I found out, when I got back to my desk, that the scaled workout calls for step overs.  I think that would have made a big difference.  I used a 2 foot take off for all 40 burpees that I did successfully complete.  My tie break time for the first half was 7:50.  A good lesson in being prepared for training and competition.

Thursday, December 12, 2019

Bench Press - Metcon

Thursday, December 12, 2019

Crossfit Golden - Lacey/Paige

1200 - 11 of us

Warm Up

2 rounds of
1 min bear crawl/crab
5 inch worm
10 banded pass through
10 banded strict press
10 banded scap press
10 dead bugs
10 mountain climber

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Based on a 185# 1RM I did
5x150
3x160
2x170
7x150 (failed on the 8th rep; 81%)

Metcon

Metcon (Time)

For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

I scaled this to step over the bar; unweighted reverse lunges and 65# push press; had I made it to the T2B, I was going to do singles

50 BOB - 5:35
50 RL - 8:15 (2:40)
46 PP - 12:00 (3:45)
0 T2B - 12:00

The suggested pacing to finish was 4 min BOB, 3 min RL, 3 min PP, and 2 min T2B.  I was off the pace from the jump and did not make much time up on the RL.  Had I scaled the PP to 45#, I would have likely done a handful of T2B.  Overall, I scaled it well and felt good about the effort.

Wednesday, December 11, 2019

800's - HSPU Technique

Wednesday, December 11, 2019

Crossfit Golden - OPEN GYM

10:45

Warm Up

Foam roll
ankle drivers
over and under the fence

800's

4 x 800m every 6 minutes

4:30
4:32
4:39
4:41

this was adapted from the WOD which was

Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

For me the meat of the workout is running,

HSPU technique

HS hold
HS hold
HSPU 3 abmats (7.5 inches)
HSPU 2.5 abmats (~6 inches)
HSPU 2 abmats (5 inches) PR!!!!!
HSPU 1.5 abmats (failed attempt)
HSPU 1.5 abmats (failed attempt)
HS negative 1 abmat
HS negative to floor (abmat & 25's)
HS negative to floor (abmat & 25's)
HSPU 2 abmats (5 inches)

Total workout ~45 minutes

Tuesday, December 10, 2019

Back Squat - Metcon

Tuesday, December 10, 2019

Crossfit Golden - Lacey/Eliza

1200 ~ 16 of us

Warm Up

12 min amrap of
20 jumping jacks
20 hamstring sweeps
10 kb suitcase lunge
10 plank push-ups
20 jumping jacks
20 goblet squats
10 kb pull overs
10 s.a. kb rows each arm


Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

I worked out with Eric again and did

5x60 (57%)
5x70 (67%)
3x80 (76%)
2x90 (86%)
2x95 kg (90% of 105 kg 1RM)

For the last 3 sets, I scaled back to 85 kg (81%) and was able to do 5 reps each time

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

"Strict Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

I was able to do the pull-ups 2/2/1 through round 5, then it was 2/1/1/1.
I could do the push-ups 5/5 each round
The air squats were full depth

The first round took me 1:30, by the last round, it was over 2:00.  I finished 7 Rounds + 20 Reps

Monday, December 9, 2019

Clean - Metcon

Monday, December 9, 2019

Crossfit Golden - Ryan/Lacey

1200 - 16 of us

Warm Up

2 rounds of

5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row

barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean

Weightlifting

Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…

Clean (80% of 1-RM)

I worked up from 65, 95, 115 and finally 125#.  Coaching cue:  Let the bar have a chance to float up and get underneath it.  It should not come above my diaphragm.  I dropped weight to 95# and tried a few of these.  I need to work on this more.

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans

Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

I rowed 500m every time and used 115# with no missed reps.  I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again.  I kept good form, but was pulling with my arms rather than letting the bar float up.

Run?

I tried to go for a run on Sunday and it turned into a walk after about half a mile.  It was still nice to be outside for 2.7 miles (44 minutes)

Friday, December 6, 2019

Bench Press - Metcon

Friday, December 6, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm

Weightlifting

Bench Press 

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

I warmed up with 45, 95, 115 and 135.

Based on a 185# 1RM, I paired up with Rick and did the following

5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)

All of the sets were smooth and controlled.

Metcon

Metcon (Time)

Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.

I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups

R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)

I only missed a couple reps on the jump rope, otherwise they were unbroken.  The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5.  The sit-ups were the worst and I broke them up from the get go.  The last two sets were 7/3/2/2/2/2/2.