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.

Thursday, August 22, 2019

No Bull

No Bull has been an advertising powerhouse.  I have gotten sucked into their ads on Facebook as well as Morning Chalk Up.  My training shoes are in great shape.  I usually wear a pair of Nike Metcon 4.  I keep a pair of Saucony for run heavy workouts.  I also have a pair of Adidas lifters, that I can grab if I have advanced notice of heavy Olympic lifting or overhead squats.

That being said I am enamored with two of their offerings:

Lifter 

Woodstock Camo Trainers

The Lifters are handmade and I think well worth the $299 retail price, although I would be hard pressed to spend that kind of money on a pair of shoes.  The only time I have come close to that mark was for a pair of Sidi Road Cycling shoes.

The Woodstock Camo Trainers are s pretty cool design, feature a gum sole and super fabric upper.  $159 is pretty steep for a pair of shoes, but I want to say the Metcons were on the order of $120 so not too far past the mark.

I might be adding one or both of these to my Christmas wish list.  I do like trying different brands and have enjoyed trainers from Reebok, Nike and Inov-8.  A small part of my motivation is to try products from other manufacturers.  

5K Run

Thursday, August 22, 2019

Crossfit Golden - Diedre

1200 - 6 of us

Warm Up

line drills
-pull knee to chest
-quad stretch
-high knees
-butt kickers
-toy soldiers
-lunge twist
-squat-squat-broad jump

figure 4 stretch
couch stretch
IT band foam roll
calf foam roll

5K Run

34:33

Huge improvement on my 39:13 back in April

Accessory Work

Landmine rows

8x0
8x15
8x40#

Wednesday, August 21, 2019

Front Squat - Metcon

Wednesday, August 21, 2019

Crossfit Golden - Lacey/Janet

1200 - 10 of us

Warm Up

1 min mountain climber walk
30 sec squat hold
30 sec fast air squats

3 rounds of
5 paused single leg glute bridge
5 squat and thoracic twist
10 banded air squat
5 hollow / superman

Weightlifting

Front Squat (3)

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

I went
3x60
2x65
1x70
3x75
2x80
1x85 (estimated 1RM = 197 lb; 90kg)
3x75 kg (165#)

Metcon

For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

I scaled this to 25# DB and still got lit up.
30 rep - 10/8/6/6 then 10/10/10
20 rep - 8/6/6 then 10/10
10 rep - 6/4 then 6/4

I finished the first round in 5:10 and the whole workout in 12:06.

I felt my hamstrings tighten and did some foam rolling after class.

Tuesday, August 20, 2019

Metcon - Metcon

Tuesday, August 20, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

10 min amrap of
5 burpees
10 wall angel
10 banded pass through
10 banded pull apart
5 burpee
10 hollow rock
10 scorpion (face down)
5 push up

then

1 min dynamic ankle stretch
1 min dynamic thoracic stretch
1 min prone raises

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

I scaled the HSPU to 3 abmat the first 2 rounds and then did 2 abmat negatives the last round
I modified the supinated grip pull-ups to mixed grip pull-ups

R1 - 3 HSPU / 35 DU / 7 PU / 10 calorie row
R2 - 1 HSPU / 25 DU / 6 PU / 10 calorie row
R3 - 2 negative / 21 DU / 6 PU / 11 calorie row

Total = 137 reps

We worked on rowing and keeping a proud chest and the chain straight.  I was much more efficient doing this.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

I scaled this to 75# and hanging knee raises.  I managed 3 round + 8 reps.  I was going 6/4 and then 5/5 on the push presses.  I did the HKR unbroken the first round then went 7/3 and 6/4.  The burpees were a grind, but I avoided the temptation to step over.

Monday, August 19, 2019

Snatch Complex - Metcon

Monday, August 19, 2019

Crossfit Golden - Eliza/Lacey

1200 - 4 of us

Warm Up

1 min row
1 min quad/lunge
1 min foam roll wall slide

1 min row
1 min air squats
1 min foam roll thoracic stretch

1 min row
1 min hip flexor band stretch
1 min squat and reach back

1 min row
1 min banded clams
1 min own stretching (pass throughs)

Weightlifting

Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.

I went

45
50
55
60
65
70
75
75#

Coaching cue - shoulders back

Metcon

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

I scaled this to 45# and was able to hold 8/7 for all three sets.  It was hot and my runs fell apart, going from 2:03 to 2:45 by the end.  Overall, I finished in 11:07.

Oberon Track Workout

Saturday, August 17, 2019

Oberon Middle School

10:30 AM

1600m warm up jog - 11:12

4 x 400m
2:05
2:09
2:07
2:08
leaving every 4 minutes

800m cool down

Friday, August 16, 2019

Back Squat - Metcon

Friday, August 16, 2019

Crossfit Golden - Lacey/Greg

1200 -12 of us

Warm Up

10 min amrap of
10 quadruped fire with extension
15 glute bridge
5 prisoner squat 40X1
15 wall ball
5 kneeling thoracic openers

barbell warm up
5 quarter squats
5 pause squats
10 empty bar squats

Weightlifting

Back Squat (8)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets

I used the following progression and felt really good.  I went 5 kg lighter than my 100 kg back squat would indicate.

5x60
4x70
3x75
2x80
1x85
8x70 kg

Metcon

Metcon (Time)

For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run

I scaled this to 30# for the db snatches and did the lunges unweighted.
First run was 3:57
Finished the 80/80 at 12:16.  The db snatches were brutal.  I went 26/14/10/10/10/10.  By the time I got to the lunges, my legs felt like jello and I did them unweighted.
Second run was 5:03
Total time 17:19

Accessory Work

Lower back decompression on GHD
Jefferson Curls