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, April 17, 2019

Back Squat - Metcon

Wednesday, April 17, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~15 of us

Warm Up

2 rounds of

300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat

then w barbell

5 quarter squat
5 tempo 32X0 squat
8 back squat


Every 4 minutes, for 16 minutes (4 sets):

Back Squat (8 reps each set)

75kg (165#)

I might have been able to go a little heavier.  75kg was tough, but I was not in danger of missing.


For time:

1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)

I finished the 800 in 4:30 and then the 1200 at 7:00.  I scaled to hanging leg raises and was able to 9/6 every round.  The alternating reverse lunges were tough.  I started with 20kg and quickly switch to 16kg.  Even then, I was doing sets 8/8/4 each round.  I finished in 14:52.

Tuesday, April 16, 2019

Strict Press - Metcon

Tuesday, April 16, 2019

CrossFit Golden - Greg

12:00 PM - 5 of us

Warm Up

arm swings


3 rounds of

6 half kneel kb bottoms up press (4kg)
12 quadriped walk (f/b)
6 scap push-ups
20 sec active hang (sup, mix, pro)


Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press (2 reps)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

52 kg (115#) at 88%, this would put 1RM at 130#


Metcon (AMRAP - Rounds and Reps)

In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16
minutes of:

3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

I partnered with Josh and we agreed to move steady and not try to crush the workout.  30# DB for man makers was good (toughest part was rows).  Pull-ups were good first round, went 2-1-1-1-1 on the last round.  Burpees are burpees.  I went first and we ended up with 6 rounds + 8 reps.  I did not have that last pull-up when time was called.

Monday, April 15, 2019

Christine - Strength

Monday, April 15, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 14 of us

Warm Up

20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch

2 rounds of

60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS

with barbell

10 good mornings
10 deadlifts
build up to working weight


3 Rounds for time:

500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

This was a repeat of the Metcon on December 28, 2018, my second workout at CFG.  That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3.  This time I finished in 15:02, did full rows and jumps every rep every round.  I still scaled the weight and the height of the box.  A huge improvement!

First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.


Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds

The single leg deadlifts were tough.  I felt unstable and had poor range of motion.  Key coaching points.  Take sufficient step forward, retract scaps and push hips back.

Glute bridges were OK.

Side Plank, I did 30 seconds each side.

Saturday, April 13, 2019

Bench Press - Deadlift

Saturday, April 13, 2019

Buckley AFB Fitness Center

12:45 PM

Warm up with some light stretching

Bench Press


Reverse Hyper





Pre Cor Chest to Bar with 100# assist - 6 reps
Wide, Angled and Parallel pull-ups - 2 reps each position

40 minutes total workout

I was extremely impressed with the Buckley AFB fitness center.  On a quick tour I peaked into the gym, walked past the raquet ball courts (1 of which was converted for Crossfit and in addition to a rig and squat stands, plenty of wights and bars, they also had a GHD)

The primary workout room was equally impressive with benches, practical machines, a Reverse Hyper and a deadlift platform.

I did not realize it at the time, but bands and even chains could be checked out from the front desk.

Most impressive was a recovery area, complete with Normatec boots and Hyperice equipment including Hypervolt, Vyper and Hypersphere.

Crossfit Golden has a couple of Hypervolts which retail for $349.  The Vyper is a vibrating foam roller and retails for $199.  The Hypersphere seems a little intense but is the cheapest of the lot, retailing for $149.

I am still waiting to find a venue that has a Swiss Wing.  These $10K recovery products that I was turned onto by Brian Shaw seem pretty incredible. 

Normatec Boots are now retailing for $1300 and are much more compact than the set up I purchased about 5 years ago for $1400.

Friday, April 12, 2019

Bandbell "Elephant Bar"

Friday, April 12, 2019

CrossFit Golden - OPEN GYM

11:00 AM

Crossover Symmetry - activation

Bandbell Bench Press

24kg - This was tough and I asked for a spot.

I did 8 reps at each weight with a good hold at the end

Bandbell OH Press Hold


This was tough, my plan was to do OH Squats, but I was not stable enough.

GHD Hip Extension 

2x8 reps

GHD Sit-ups

5, 6, 8 reps

Parallette Knee Tucks and L-sits

a few attempts, but was not happening

Walking Lunges

300 ft (unweighted)

1 hour total workout

Thursday, April 11, 2019

Strict Pull-ups - HS Hold - Metcon

Thursday, April 11, 2019

CrossFit Golden - Lacey

12:00 PM ~8 of us

Warm Up

12 min AMRAP of

10 arm circles f/b
10 throwdowns
5 face down & face up scorpions
10 banded face pulls
10 scap push-ups
1 wall climb w/3 sec hold
1 min row (good form)

I finished 2 rounds


Every 90 seconds, for 12 minutes (4 sets of each):

Strict Pull-Up (As Many Reps as Possible in 60 seconds)
Handstand Hold (Hold for 25 - 40 seconds (Seconds = reps))

The pull-ups were tough and I got 7-6-5-5 on the respective rounds.  Typically the last 1 or 2 reps was more chin to bar than chin over bar.

The handstand holds were not much better.  I managed 30-20-20-20 on the respective attempts.


Three rounds for time of:

30/20 Calories of Rowing
20 Abmat Sit-Ups
10 Strict Handstand Push-Ups

I had to scale the HS push-ups.  With options of strict to 2 abmats, kipping from 2 abmats or dumbbell presses.  I went with 30# DBs and was able to do sets of 5.

Total time was 12:55

After the workout and catching my breath, I tried kipping HSPU from 3 abmats and was able to get a few.  I did singles with a minute rest between each one.  The 4th one did not happen.

Wednesday, April 10, 2019

Power Clean and Jerk - Metcon

Wednesday, April 10, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~12 of us

Warm Up

1 min on back with KB for stability scorpion oblique stretch
1 min ankle mobility
1 min front rack stretch

3 round of

5 air squat
5 pass through
5 strict press pvc
5 front squat pvc
5 sotts press pvc

Sotts Press = Sots Press - Named for Viktor Sots, a Soviet weightlifter from the early 1980's, is a press to overhead from the clean receiving position (i.e. the bottom of a front squat).  It has come to mean any press to overhead from the squat position, behind the neck, etc.

with barbell
2 clean deadlift
2 hang power clean
2 full power clean
3 sotts press (with pvc)

split jerk
10 foot drills
4 split jerk press
8 split jerk

Power Clean and Split Jerk

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Jerk  (2)
Build over the sets to establish a 2-RM power clean & jerk.

65kg (144#) PR!!


Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

I scaled this to step over the bars and a 40kg barbell (88#).  I got through the round of 9, finished 12 burpees and 4 ground to overhead (power clean and push press).

Reverse Hyper

DB Overhead Walking Lunges
4 x 25' x 20# DB