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.

Wednesday, June 19, 2019

Lap Swim

Wednesday, June 19, 2019

Meyers Pool

6:10 AM

400 FR
300 FR
200 FR
100 FR
100 KICK
100 BR

33 minutes total workout

Tuesday, June 18, 2019

Bench Press - Metcon

Tuesday, June 18, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

12 min AMRAP
15 bench shoulder band
10 push-up
5 ring negatives
1 wall walk-up
30s jumping jacks
6 front facing scorpions
10 scap push-up


Bench Press (1)
Take 20 minutes to build to today’s 1-RM Bench Press

I worked out with Josh and did

1x185 - no rep
1x185 - no rep

For a max of 175#, shoulder felt fine.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Hand Release Push-Ups
100m Sprint

I scaled this to 5 seated DB press (30# DB)
8 Matador Dips
10 banded push-ups
100m jog

The first round felt great and I went 5/3 on the dips and 5/3/2 on hand release push-ups
The second round was tough and I went 2/2/2/2 on the dips and 3/3/2 on HRPU before switching to banded
The third round was basically holding on and I went singles on the dips and 5/3/2 on the banded push-ups

Total 3 + 0

Monday, June 17, 2019

Deadlift - Metcon

Monday, June 17, 2019

Crossfit Golden - Lacey/Other Girl

1200 - 20 of us

Warm Up 

2 rounds of
1 min jump rope
10 frankenstein/rdl
10 mountain climbers
10 lateral plank walks (squeeze glutes)
10 banded hip hinge
10 heavy kb deadlift

deadlift warm up with barbell

5 good mornings
5 rdl
5 deadlift
5 deadlift 135#



*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

I did

135x10 - 45%
165x10 - 55%
185x6 - 62%
215x8 - 72%
235x6 - 78%
265x4 - 88%


Fot time:

1200m Run
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

I finished the first 800 in 3:59 and the 400 at 6:16
I scaled to 2 minutes of work of single unders and got 205 reps
I scaled to 25#DB and was able to switch in the air or at shoulder for all 50 continuous reps and finished the metcon at 11:00.

Double Under practice

Spent about 5 minutes accumulating around 80 double unders, best unbroken was 25

Tri Discipline Weekend

Saturday, June 15, 2019

15.33 mile bike ride - Pinarello - out to US93 and back
Batting cages
Hit some golf balls

Sunday, June 16, 2019

3.00 mile run (11:32/mile) out and back on Rocky Mountain Greenway Trail - Hoka One One
Cindy - 3 Rounds - unbroken pull-ups
Played a little tennis

Monday, June 17, 2019

1100 yard swim - 30 minutes - Meyers Pool

2x400 FR
1x100 BR
1x100 BA
1x100 FR

Bought a 20 punch card for Meyers.

Wednesday, June 12, 2019

HS Technique - Metcon

Wednesday, June 12, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min row

2 min for
4 inch worm with push up
4 front facing scorpion
4 back facing scorpion


Every Minute on the Minute (EMOM) for 12 Minutes (4sets):

– Wall-Facing Handstand Marching (12)
Dumbbell Bent Row (8 reps @20x1)
HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )

I could march by un-weighting my arm and being on fingertips with the other arm (8, 8, 6, 4 reps on sequential rounds
DB Bent Row - 25#
HS Lunge was tricky - coaching cue to not hand plant as far forward as I think I need to


Metcon (4 Rounds for reps)

Four sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

I could finished the row in 2:05 to 2:10

I scaled the HSPU to seated DB OH Press and used 35# the first round, before dropping to 20# for subsequent rounds.  I got 5, 5, 6, 6 reps = 22 total

HS Negatives to 2 Abmats

4 reps with full recovery in between.

Jerkfit Nubz

Last night, I got a sponsored post that Jerkfit had free nubz, just pay shipping and handling.  I could not help myself and ordered my free nubz ($9.99 value) and only paid the $4.99 shipping and handling (which is really just first class postage).

These gizmos are supposed to slip on your thumbs (20-25mm across the thumb knuckle is a medium for my 20 mm thumbs) and are essentially the equivalent of taping your thumbs for workouts.

The only time this is a real issue for me is Olympic lifting and I need the thumb protection for snatches and like the thumb protection on cleans.

I like Jaybird Elastic tape.  I am not sure what they stock at Crossfit Golden, but it works just fine as well.  If I am in the market again, I will try Lift-Rx tape.  I do not see any reason to purchase Goat Tape.

Tuesday, June 11, 2019

Back Squat - Metcon

Tuesday, June 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

10 min of

50 rope skips
8 banded hip pull-through
10 air squats (pause 1/4 and bottom)
5 single leg RDL each leg 15#
5 single arm thruster each arm 15#


Every 3 minutes, for 15 minutes (5 sets):
Back Squat (2)

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

I did not have a recent back squat PR.  I warmed up with 20, 40, 50, 60 kg and then started my sets at 

90 kg (198#)

This felt really good and I could have potentially gone heavier by a couple of kg.


Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

I scaled this to 90 single under per round (~45 seconds)
I scaled the thrusters to 55# and was able to go unbroken all three rounds
I did step overs at 20"

I finished the metcon in 10:50 which I was pleased with considering the estimate of 8 to 12 minutes/round.