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, February 25, 2020

Golden Games

3rd Annual Golden Games

WOD #1 Clean Ladder
Heat 2: Lane 6 - 9:10 AM

10 squat clean 75#
8 squat clean 95#
6 squat clean 115#
4 squat clean 135#
2 squat clean 155#

6 minute cap

Rx does 135/95 - 155/105 - 175/125 - 205/145 - 235/165
Open does 75/55 - 95/65 - 115/75 - 135/95 - 155/105

(Lifters, belt, wrist wraps, knee sleeves, thumb tape)

WOD #2 Gymnasty
Heat 2: Lane 6 - 10:15 AM

AMRAP
3 rounds with 1 minute rest between rounds
* pick up where you left off
3 kipping pull-ups / 6 ring rows
6 dumbbell snatch 50#
9 weighted box step over 50# over 12" box

Rx does bar muscle -ups, 70/50# DB
Open does PU/RR, 50/35# DB

(Metcons)

WOD #3 Don't Sandbag It
Heat 2: Lane 6 - 11:55 AM

3 rounds of:
400m run
25 air squats
* must hold sand bag entire workout
load 40#

20 minute cap

Rx does 5 rounds 65/40
Open does 3 rounds 40/20#

(Joggers)

Floater Apparatus Trifecta
Before 1:00 PM (based on my heat times, I will try to do this at 11:00 AM)

Echo Bike (45 seconds work / 15 seconds transition)
Air Runner (45 seconds work / 15 seconds transition)
Ski Erg (45 seconds work)

for max distance

(Metcons)

Awards 1:15 PM

Clean & Jerk - Metcon

Tuesday, February 25, 2020

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

hip CARs (Controlled Articular Rotation)
shoulder CARs

2 rounds of
10 pass throughs
10 around the worlds
10 kang squats
10 pvc thrusters

with barbell
press from split jerk
tall jerk
tall clean

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1 rep)
Build over the course of the 12 sets to today’s heavy.

I went
85-95-105-115-125
135-145-155-160-160#

At around 125 it started to get ugly.  I was power cleaning and then dropping into a squat.  At 145#, I started pressing out my jerk.

Coaching cues

  • On dip-drive make sure legs extend and then arms (I was pushing early and throwing the bar out front)
  • Lock out arms on split jerk (I was pressing out)


Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

I scaled this to 125# and that was a good weight for me today.
R1 - 3:07
R2 - 3:10
R3 - 3:13
R4 - 3:22

My row slowed from a 2:15 pace to a 2:25 pace over the four sets.  I was pretty consistent on the cleans with a good stable back position.  I noticed my elbows were slow and was trying to focus on them.

Monday, February 24, 2020

Open Gym: Back Squat

Monday, February 24, 2020

Crossfit Golden - Open Gym

1230

Warm Up

foam roll
plank
5 minutes echo bike

Back Squat

8x40
5x60
4x80
3x100
2x110
1x120 kg (264#) PR!!!

Bulgarian Split Squat

3x8 reps (unweighted)

GHD Sit-ups

3x5 reps

45 minutes total workout

Right side scap adjacent muscle felt ok, I did a few strict presses with an empty barbell and I could feel it on the when lowering.

Open Gym - Misc

Sunday, February 23, 2020

Crossfit Golden - OPEN GYM

1900

Warm Up

foam roll
15 air squat
10 push-up
2 pull-up

Conditioning

3 min echo bike
3 min assault runner
3 min ski erg

HSPU Technique

HS hold
3 HSPU from 3 abmats
2 negatives to 2 abmats
2 negatives to 1 abmat

tweaked a muscle near my right scapula - rhomboid minor?

Dead Ball Wall Over

I set this up with a barbell on the rack and grabbed the 60# brute force sand bag.  I did 20 reps in about 2 minutes, took a 1 minute break and did another 10 reps.

Run - OHS - Strict Press

Saturday, February 22, 2020

Monostructural

Went for a 2.5 mile run in the morning (~30 minutes, 12 minutes/mile)

then

at Apex Center

Overhead Squat

build to heavy

45
55
65
75
85#

Strict Press

build to heavy

65
75
85
95
105#


Friday, February 21, 2020

Bench Press - Accessory

Friday, February 21, 2020

Crossfit Golden - Janet

1200 - 10 of us

Warm Up

1 min banded scare crow
10 reverse snow angel (slow and controlled)

2 rounds of:
30 sec superman hold
30 sec db floor press
30 sec glute march
30 sec face down scorpion
30 sec plank taps

Skill Challenge

half kneel turkish get-up torso movement - kb overhead on same side as knee up leg, rotate torso towards knee up leg, bringing forearm to the floor or stopping at end range of motion.



Weightlifting

Take 15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Bench Press (8 reps @ 80% of 1-RM)
Supinated-Grip Bent-Over Barbell Row (8 reps)

I went to 195# (100% of 1-RM instead of 175#).
I used 135# for the 8 rep sets (70% or 1-RM) of bench press
I used 95# for the row (used pronated grip due to mobility issue)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Kettlebell Shoot Throughs x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010

I tried KB shoot throughs on the first set and stumbled through 5 reps.  I switched to plyo-boxes and was able to do 5 good reps on the last 2 rounds.

I used a one strand of a yellow band and got 25-20-20 reps.

Wednesday, February 19, 2020

Accessory Work - Metcon

Wednesday, February 19, 2020

Crossfit Golden - Ryan/Janet

1200 - 7 of us

Warm Up

10 min amrap of
10 medball jump squat
10 medball around the world
10 medball straight leg deadlift
10 medball curtsy squat

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Left Leg))
Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Right Leg))
Barbell Hip Thrusts ( 6-7 reps @ 20X1)
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Reverse Snow Angels (20 reps (slow and controlled))

For the deadlifts I used 10-15-15# and was able to maintain good form and tempo for 10 reps
For the hip thrusts I used 135-185-185 and was able to maintain good form and tempo for 6 reps
I sandbagged the snow angels and did 10 semi-slow and controlled reps

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

I scaled this to 3 strict pull-ups + 3 push-ups
I used 30# dumbbells and it was a good weight (reverse lunges was the limiter)
I flew through the first round in just under 2 minutes and slowed progressively
After 5 rounds, I did 2 more pull-ups so 5 Rounds + 1 rep.

Post Wod

Ski Erg, 5 min, 49 calories, slowed stroke rate to around 24 and pulled harder.