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, January 24, 2020

Push Jerk - Metcon

Friday, January 24, 2020

Crossfit Golden - Lacey/Paige

1200 - 12 of us

Warm Up

2 minutes burpees (10 in first minute, 6 in second)
10 wall slides
3 times each leg lunge complex (forward, back, side bowler)

then 1 min each of:
jump/land
wall walk
jump/punch/land
HRPU
pvc push jerk
scap pull-up
pvc push jerk
ring rows

then with empty barbell
5 strict press
5 push press
5 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk (2)
Build over the course of the 8 reps to today’s heavy.

I was focused on technique and went
85
95
105
115
125
135
140
140#

coaching cue: drive through heels

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Hand Release Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

I scaled the step overs to 35# barbell and 20" box
I scaled the HSPU to 35# seated DB press
I did HRPU and strict pull ups

R1 - 8/8/13/7 = 36
R2 - 8/6/12/6 = 32
R3 - 7/6/12/5 = 30

98 total reps. 

My chest felt really good with minimal coughing and no phlegm to spit up during class.

Thursday, January 23, 2020

Barbell Hip Thruster - Banded Face Pull - Metcon

Thursday, January 23, 2020

Crossfit Golden - Janet

1200 - 12 of us

Warm Up

3 min foam roll
15 inch worm
15 scap push-up
15 glute bridge 20X1

4 min jump rope/technique/du

10 barbell hip thruster
10 banded face pull

Weightlifting

Five sets of:

Barbell Hip Thrusts (5 reps @ 20X1)
Rest 60 seconds
Face Pulls (15 reps @ 21X1 With Band)
Rest 60 seconds

I kept good tempo and went 95,115,135,135,135 on the barbell hip thruster (45%, target was 80% of 1RM deadlift)

I used a yellow band for the face pulls

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

This was tough.  Scaled as follows:
R1 - work on DU (16 reps), 20# DB overhead for all of it
R2 - 30 jumping jacks, lower DB to shoulder for lunges
R3 - 30 jumping jacks, lower DB to shoulder for lunges
R4 - 30 jumping jacks, completed 4 reps, lower DB to shoulder for lunges

Chest felt OK, just winded faster than usual.


Wednesday, January 22, 2020

Metcon

Wednesday, January 22, 2020

Crossfit Golden - Paige

1630 - 5 of us

Warm Up

1 min ankle dorsiflexion each side
1 min couch stretch each side
1 min thoracic expansion

then

2 rounds
short lap
bear crawl forward
bear crawl backwards
lateral plank
10 single leg jumps

Metcon

Metcon (Time)

Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (50/35 lbs)
20 Toes to Bar

I jogged the 800 m each time
I scaled the DB Squat Clean Thrusters to 25# and did 15 reps each round
I did 20 strict knee raises each round

Round 1:  9 minutes (5:04 run)
Round 2: 19:40
Round 3: 30:37

My run slowed progressively each round, but I was able to keep moving.  Still coughing up a lot of phlegm.

Monday, January 20, 2020

Bulgarian Split Squat - Bent Over Row - Metcon

Monday, January 20, 2020

Crossfit Golden - Ryan

0700 - 5 of us

Warm Up

couch stretch
banded glute bridge with clam shell
leg circles
banded rows
over and under the fence
plank hold
air squats
throw downs
arm circles
jumping jacks

Weightlifting

Five sets of:

Bulgarian Split Squat (6 reps each leg @ 30X1)
Rest 30 seconds after each leg

I used 15# dumbbells for the first 4 sets and no weight for the last set.  I kept good tempo, but felt my right hamstring tighten up.

Supinated-Grip Bent-Over Barbell Row (8 reps @ 21X0)
Rest 60 seconds

I modified this to pronated grip due to a mobility issue.  I used 35# for the first set and 55 for the next 4 sets.  I could keep good tempo and maybe could have gone heavier.

Metcon

Metcon (2 Rounds for time)

Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Note times for both sets.

There was a 4 minute soft cap on both movements.  I completed 43 calories both times.  I used 12# for the wall ball shots and did 20 reps before switching to air squats on the first round.  On the second round I did all air squats.

This was my first day back after getting hit by the respiratory infection 10 days ago.  I spent 3 days in bed, returned to work, but continued to rest and hydrate.  I was coughing a lot, but otherwise felt OK.  I felt sluggish from not working out and my heart rate was spiking faster than I expected.

I also picked up my Ascent Nutritional prize pack from yesterday's health and wellness expo.  My InBody scan indicated 25.1% body fat at 190.2#.  The only talk I listened to was on nutrition and the take away was to select a sustainable diet based on your lifestyle (macros, keto and plant based were specifically discussed).

Friday, January 10, 2020

Jackie - Bulgarian Split Squat - HSPU

Friday, January 10, 2020

Crossfit Golden - Paige/Lacey

1200 - 12 of us

Warm Up

2 min couch stretch and figure four stretch
2 min row

2 rounds of
10 mountain climber push-up
10 banded plank walk left/right/forward/back
10 banded slow air squats
5 burpee jumping pull-up, slow negative

with barbell
10 front squat
10 push press
10 thrusters

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

I scaled this to 35# barbell and jumping pull-ups.  Unlike last time when I abandoned at 40 45# thrusters, I was able to finish 50 35# thrusters in sets of 25-15-10.  The jumping pull-ups I did in 10-8-6-4-2.  Ideally both sets should have been unbroken, but 3-4 sets could be accommodated.

The row took me to 4:40, the thrusters to 8:15 and the pull-ups to 10:24.

Weightlifting

Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 45 seconds after each leg
Strict Handstand Push-Up (8-10 reps @ 2011)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

I did unweighted Bulgarian Split Squats and although unsteady, was able to do 8 reps on each leg.

The HSPU were much tougher.
Set 1 - 4+2+1=7 HSPU to 3 abmats
Set 2 - 3+2+1=6 HSPU to 3 abmats
Set 3 - 3+2=5 HSPU to 3 abmats

Although the intention was a much higher rep count, I felt comfortable with these.  Next time, I might throw in some negatives.

Finished with 1 rope climb

Thursday, January 9, 2020

Split Jerk - Metcon

Thursday, January 9, 2020

Crossfit Golden - Greg/Lacey

0900 - 14 of us

Warm Up

3 rounds of
30 sec rope skip
5 reverse snow angel
10 pass throughs
10 pvc lunges
10 split stance press to overhead
5 burpees

with barbell
3 strict press
3 push press
3 push jerk

split jerk foot drills

10 split jerks

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk (1 Rep)

Build over the course of the 8 reps to today’s heavy.

I went
75
95
105
105
115
125
135
145# - this felt pretty good

coaching cues: soft knee; reach with heel of front foot; initiate dip with toes forward

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
3 Ground to Overhead (135/95 lbs)

I scaled this to 30 jumping jacks.  I jumped all portions of the burpees.  I used 115# for the ground to overhead (this still felt heavy, I could power clean it well, but had slow elbows)

I finished the first round in just over 2 minutes and then slowed from there.  I finished the 3rd round with a little over a minute to go and finished all of the jumping jacks and was mid air when time was called for 3 Rounds + 30 reps in 8 minutes.

Wednesday, January 8, 2020

Front Squat - Row

Wednesday, January 8, 2020

Crossfit Golden - Ryan

1200 - 11 of us

Warm Up

8 min emom
stretch on own
kb front squat
45 sec hard row
mountain climber thoracic open

then

barbell warm-up
10 front squat 32X1
5 at 95
5 at 115

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Front Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

Based on a 1 RM of 92 kg (202#) I went
4x115 (57%)
4x125 (62%)
3x135 (67%)
3x145 (72%)
2x155 (77%)
2x165 (82%)
1x175 (88%)
1x185 (92%)

The front rack position felt OK.  I added wrist wraps and a belt half way through.

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

Metcon

Metcon (Calories)

Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing

I got 27, 26 and 26 for 70 total calories for the 3 rounds.  I could open up around 1200 calories/hour, but slipped to just below 1000 calories/hour the last 30 seconds.

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.