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, November 15, 2019

18.5 - Thrusters-Jumping Pull-Ups - Skills

Friday, November 15, 2019

Crossfit Golden - Lacey/Eliza

1200 - 11 of us

Warm Up

Tabata (20 work / 10 rest)
4 rounds of air squats
4 rounds of plank push-ups
4 rounds of bear - crab / hip thrust - bear

With barbell
3 rounds of
5 front squat
5 push press
5 thruster
increasing weight to WOD weight (I went 35, 55, 65#)


Metcon (AMRAP - Reps)

"CrossFit Games Open Event 11.6, 12.5 & 18.5"
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I did this workout scaled during the 2018 Open and got 63 reps.  This time, I absolutely demolished that score with a whopping 95 scaled reps.  I had 63 reps at 4:34, was able to finish the round of 15 and get 5 reps on the set of 18.  Scaled called for 65# thrusters and jumping pull-ups

Accessory Work

Take the last 25 minutes of class to work on Skills - Accessory Work, Mobility, Technique, etc.

Pistol Progressions - 10 min

Eliza showed me this cool progression of banded pistols by setting up a band about waste high on the rig and then lowering into the pistol by using your hands at first and gradually not using your hands.  I struggled, but I will definitely incorporate these.

I also did some reps lowering my heel from a 12" box

Finally I did some pistols to a 20" box.

Rope Climbs - 5 min

2 climbs

Tire Flips - 5 min

10 flips with light tire
6 flips with 275# tire

Thursday, November 14, 2019

Push Press - HSPU technique

Thursday, November 14, 2019

Crossfit Golden - OPEN GYM


Warm Up

foam roll

1 round Cindy

2 rounds of
10 plate squat
10 plate halo
10 plank walk
5 burpee
5 pike push-up

Push Press

6 sets of 2-3 reps, build to heavy for today, rest 2 minutes between sets


Row - easy 500 m

HSPU Technique

3xHSPU 3 abmats
1xHPSU 2.5 abmats
1xNegative 2 abmats
1xNegative 1 abmat

3x4xBox HSPU

Walking Lunges

4x15 steps

Wednesday, November 13, 2019

Metcon - Core Strength

Wednesday, November 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

300m run
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
1 min banded face pull
1 min baned pull apart
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
300m run

10 sec active hang
10 sec scap pu or circles
3 jumping negatives

10 sec hold top of rings
10 sec hold bottom of rings
3 dip negatives


Metcon (Time)

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

I scaled this aggressively to allow my pec to continue to heal

160 single unders (unbroken both times)
16kg RKBS (20/20 then 15/15/10)
20 banded matador dips (10/5/5)
5/5 PU and ring rows, PU were singles, RR were unbroken

descend 4:38
run 5:00
ascend 5:00
total 14:38

Compare to 4/1/2019  Last time I went with 20kg kbs, all matador dips and all pull-ups.  I finished in 19:32 with 6:00/5:30/8:02 splits.  I also did better on the accessory work!

Accessory Work

Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 reps @ 2111) - 8 reps
Side Plank (Left) (40 Seconds ) - 40s unbroken
Side Plank (Left) (40 Seconds) - 40s unbroken
Reverse Snow Angels (15 reps) - 9 reps
(slow & controlled)
Hollow Rocks or Hold (30-40 Seconds) - had to break these up

Tuesday, November 12, 2019

Back Squat - HSPU - Mini-Metcon

Tuesday, November 12, 2019

Crossfit Golden - OPEN GYM


Warm Up

4 rounds of
5 burpees
5 pause goblet squat
5 banded clam shell
5 glute bridge
5 step up with kb in farmers carry

5 kang squat
5 pause squat
build up to starting weight


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

Back Squat

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

I managed this well based on my last 1RM of 100kg


HSPU technique

2 wall walk-up
2 kick-up and hold
HSPU to 3 abmats - 3 reps
Negative to 2 mats - 2 reps
Negative to 1.5 mats - 1 rep
Negative to 1 mat - 1 rep
HSPU to 3 abmats - 3 reps


Metcon (Time)

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)

I was not real fired up about this.  I did 15 wall ball shots at 20#, switched to the 14# ball for another 15 reps and then did 15 burpee box step overs unweighted.  It took me about 4:30 and I would have definitely been capped on the workout.

Powerlifting Competition - Planning/Prep

Masters I (40-49)
Masters II (50-59)

Attack of the Kilo Monsters
Eric Dubosa (M2) 170, 122.5, 205

Rocky Mountain States Games
Mario Perales (M1) 210, 182.5, 220
Ronald Fox (M1) 210, 115, 275

The Adventures of Yokey the Bear

capped at 70 athletes, April 26, 2020, $95 (+$65 USAPL membership)

My current 1RM

Squat - 100
Bench - 85
Deadlift - 135
Total - 320

Best case improvement

S - 110
B - 90
D - 145
T - 345

Even untrained, this would be a fun experience.  Trained could be as simple as a 2 days per week:
(1) Squat / Bench Press
(2) Deadlift / Bench Press

Typical is a 4/3/5 ratio

Relative to Body Weight per Men's Health
S - avg 1.5x; above 1.75x -- 120
B - avg 1.0x; above 1.50x -- 100
D - avg 1.5x; above 2.00x -- 140

Week 1
Day 1 - S - 8x30, 6x40, 55x5, 65x4, 70x3, 75x4
Day 2 - D - 8x40, 6x55, 5x75, 4x80, 4*6x85

Warm Up

Monday, November 11, 2019

Clean & Jerk - Metcon

Monday, November 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 13 of us

Warm Up

Hip-Hammy Sequence
then 30 seconds of
boot strappers
banded glute bridge
banded side step
banded plank walk
air squat
shoulder swimmers - slow
jump squats
cat cow

barbell warm up
5 high pull
5 high hang power clean
5 hang power clean
5 hang power and front squat
5 full clean

5 shoulder press
5 push press
5 push herk
5 split jerk

build up to starting weight


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

Clean and Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I went


coaching cue - think about fully opening hips before bending arms; bending arms eliminates all power from the hip pop


Metcon (Time)

For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95 lbs)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

I scaled this to abmat sit-ups and an 85# barbell and did not finish in the time cap.
50 cal row - 4:00
40 abmat sit-ups - 6:00 (2:00) 20/5/5/5/5
30 GTO @ 85# - clean and push press singles - capped at 24 reps

I would have had to choose a snatch weight to finish in the time cap.

Dan Gaudreau Deadlift Clinic

Jason Wood and the team at Strong Bodies hosted another great clinic by Dan Gaudreau.  This one was on the deadlift.  I had the opportunity to take his bench press clinic in March and was looking forward to this clinic.

Dan is an IPF world champion and world record holder.  He is currently the Colorado Chair for USA Powerlifting and owner of the Rocky Mountain Lifting Club.

He started by going over some of the unique features of the deadlift, relative to the squat and bench press.  First there is no eccentric component.  In the squat and bench, you first lower and then raise.  Second, you can change your 3rd attempt up to 3 times.  the lift is complete when standing erect with non-slumped shoulders and locked knees.

A lifter must wear socks that come up to the knee.  The lifter must also have footwear that has a sole.  Favorites are wrestling shoes, deadlift slippers and Chuck Taylors.

He discussed Sumo and Conventional Deadlift.  He always trains new athletes in Sumo.  Sumo requires a reduced back angle and favors most lifters, especially those with short legs and a long torso.  The low back is the weakest link of the intramuscular deadlift chain.

The fundamentals of deadlift are all in the set up.  The center of gravity of the weight and the lifter must be correctly aligned.  1" of accommodation can result in an increased perceived load of 10%.  That is if you are off 2 inches on a 300# deadlift, it will feel like 360#.  A lifter cannot get tight by pulling, the lifter must project their center of gravity backwards and then lift.

Arms must be straight for the deadlift.  This will provide the smallest  back angle.  When the weight breaks off the ground, the hips should not raise relative to the shoulders.

Dan concluded the lecture part similar to the Bench Press Clinic by emphasizing Recovery to complete the triumvirate started with Workouts and Nutrition.

Hypertrophy, Intermuscular coordination and Intramuscular coordination are the keys to lifting more weight.  We are seeking a Specific Adaptation to Imposed Demand (SAID).  The demand is created by intensity and frequency of stimulus.  Dan recommends undulating periodization for most of his athletes.

PEDs = Augmented Recovery

Book recommendations - "Nutrient Timing" by John Ivy and "Practical Sports Nutrition" by Louise Burke

It was a large group of about 20 of us and the clinical portion was in groups of 5 on 4 platforms.  During my set up for conventional deadlift, I sought a narrower stance to allow my arms to hang straight and slightly lower hips than I am used to.  I also tried a Sumo deadlift and I want to position my feet at angle of 10:00 and 2:00 at about the 81 cm powerlifting knurl marks.  I grab the bar at the same spot and lift much the same way.  Hips down slightly, look up, create tension and extend my triceps, project center of gravity back and then pull.  I would like to train with it to see if it works for me.  Most conventional deadlifts fail at the knees.  Most sumo deadlifts fail at the floor.

We talked about grip.  Most of his lifters use a mixed grip when the weight gets heavy.  If you choose a double overhand grip, he suggests a hook grip.

Finally we talked about reversed band deadlifts.  Hang bands from the top of the power cage to assist pulling off the ground and over the lift, the bands shorten and the lifter supports more of the weight.  Train with 400# to lift 300#.

During Q&A people asked about how frequently to train in terms of days/week.  Dan pointed out that competitions vary significantly in terms of being shorter and longer.  He also noted that the knurling is not always consistent on bars and should not be used for set up.  At the IPF, there is a standard bar.

I feel like it was a good value at $40, but less insightful than the bench press.  I am starting to get more interested in participating in a powerlifting competition.

Top 3 Insights:

  1. Project Center of Gravity back before pulling
  2. The eccentric portion prior to touch and go will make the weight easier to pull
  3. It is very challenging for masters athletes to make progress without tracking recovery