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.

Tuesday, October 22, 2019

Back Squat - Metcon

Tuesday, October 22, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
20 speed skaters
10 fire hydrant extension
15 banded glute bridge
5 prisoner squat (41X1)
10 lateral lunges

then barbell warm up

10 pause squats
10 squats

Weightlifting

Back Squat

*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

I went

5x70
3x75
1x80
5x75
3x80
1x90 kg (198#)

and felt pretty good

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (50/35 lb DBs)
8 Dumbbell Front Squats (50/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

I scaled this to 30# DB, but after the first 2 rounds, both hamstrings started to tighten up.  I finished the workout, but unweighted the lunges.  5+23.

Spent some time foam rolling and stretching out the hamstrings.

Saturday, October 19, 2019

Elbow Support

I am starting to panic about a repeat workout of either 17.3 or 19.3.  If it is 19.3, I want to have some elbow support.

I measured my elbow at 29 cm (11.4")

Rehband - 5mm single $35.99 (L)

Nordic Lifting - 5mm pair $35.25 (L)

Nordic Lifting - Nylon Yarn $18.95 (L)

Bear Komplex - 5mm (bicep 14.5") Large or XL - $34.99 pair

Nisrok - 5mm pair - $14.99 (L)

First class would be to order a pair of Rehband elbow sleeves for $72.  However, this is a case where I do not mind trying the cheaper route as I do not see this as a daily use item and I may size them twice.

I ordered the Nisrok on Saturday from Amazon and they were on my doorstop Sunday morning.  The packaging was not glamorous, but more that sufficient.  The sleeves themselves were true to size, offering good compression and warmth, without being too difficult to put on.  I will probably give them a try a couple of times this week in case I need to use them for an upcoming open workout.

Friday, October 18, 2019

20.2 - DB Thrusters - T2B - DU

Friday, October 18, 2019

Crossfit Golden - Open Gym

1100

Warm Up

rope skips, drills
air squats
kip swings
db thrusters 20#, 35# and 50#

test round 1:52

20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Scaled would have been 35# db, hanging knee raise and single unders

Based on the test round, I knew I would be doing singles and pausing on the way down on the thrusters, single on the T2B and DU would be the wildcard.  The practice round took 3 sets, the workout could be better or worse.

I wore Nike Metcon 4, calf sleeves, and wrist wraps.

R1 - 18:37 (1:23)
R2 - 16:20 (2:17)
R3 - 13:58 (2:22)
R4 - 11:45 (2:13)
R5 - 9:12 (2:33)
R6 - 6:53 (2:19)
R7 - 3:42 (3:11)
R8 - 0:59 (2:43)
R9 - completed thrusters and 3 T2B

279 total reps

I paced it really well and was taking a breath or two between thrusters, two to four breaths between T2B and about 5 seconds between sets of double unders.  My best unbroken double unders was 20.  Sometimes I was only getting 2 reps.  I am glad that I used the Rx weight.  My triceps were really lit up and were probably taxed while lowering the dumbbells to my shoulders between reps.  I was a little worried about my calves, but they held up fine in the face of 192 double unders!

Thursday, October 17, 2019

Snatch - Metcon

Thursday, October 17, 2019

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

45 sec squat hold
45 sec air squat
45 sec jump squat
45 sec hands ohs

pvc
5 min amrap of
5 pass through
5 trunk twist
5 good mornings
5 strict press
5 ohs

barbell
5 snatch grip deadlift
5 shift
5 high pull
5 muscle snatch
5 snatch
5 ohs

Weightlifting

Five sets of:
Snatch (1.1.1)

(rest 5 seconds between singles)
Rest 2 minutes between sets

I started with 45# and worked up in 5# increments to 75# (7 sets).  All of them felt really good.

Metcon

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. 

I used 55# for the OHS and could have gone maybe 5-10# heavier.
I used 16kg for the KBS
I was able to do 20 double unders within the 1:15 cap/round.  R1/R2 - 3 sets; R3 - 2 sets; R4/R5 - unbroken double unders

I paired up with Chris and we finished in 11:26

Tuesday, October 15, 2019

Deadlift - Metcon

Tuesday, October 15, 2019

Crossfit Golden - Lacey/Paige

1530 - 11 of us

Warm Up

50 jumping jacks
10 glute bridge
10 leg swings (f/b/l/r)
10 active hangs
5 burpees jump high
50 jumping jacks
10 kb around the world
10 russian kbs
10 deadlift
5 burpee jump to pull up and lower

then with barbell

2 rounds of
5 good morning
5 romanian deadlift
5 deadlift

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps – Heavier than your first set of 6
*Set 5 – 4 – Heavier than your first set of 4
*Set 6 – 2 reps– Heavier than your first set of 2

185x6
205x4
225x2
195x6
215x4
235x2 (78% of 1RM)

Metcon

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

I scaled this to ring rows and a 12kg kb and finished in 11:16

R1 - 3/2/1/1/1 pull-ups then 6/4/2 ring row then 10/10/10/10 kbs
R2 - 6/4/4/3/3 ring row then 10/10/10/10 kbs
R3 - 5/5/5/5 ring row then 10/10/10/10 kbs

My grip was really taxed and I made the right call to skip the 16kg kb.  I could have pushed to do single pull-ups the rest of the workout, but they would have been ugly kips.

Accessory

3 sets of 4 reps bowler squat to box

Monday, October 14, 2019

Bench Press - Metcon

Monday, October 14, 2019

Crossfit Golden - Lacey/Greg

1200 - 14 of us

Warm Up

90 sec burpee
90 sec pec stretch on rig
90 sec plank push-ups
90 sec banded external rotation
90 sec slow hrpu
90 sec wrist/forearm stretch
90 sec hollow hold to superman
90 sec athletes choice

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):
Bench Press ( 3 reps @ 21X1)

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. 

I used 125# and was able to get through all 8 sets with good tempo.  Might have been able to go 5-10# heavier.  Explosiveness slowed down.

Metcon

Two rounds for time of:
400m Run
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

I scaled this to 30# DB and V-Ups.
R1 - 2:15 run / 4:53 round
R2 - 2:51 run / 5:36 round


Weekend Warrior

Saturday, October 12, 2019

Ninja Course in Brighton

Sunday, October 13, 2019

15 mile bike ride - US 72 out to US 93 and back on Surly Cross Check