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, April 3, 2020

Core - Accessory

Friday, April 3, 2020

Home Gym



1 Minute ½ Kneeling Groin Shifts
1 Minute Bird Dogs
1 Minute Slow Jefferson Curls

Warm up:

30 Seconds Each – 2 Rounds
1. Burpees
2. Dead Bugs
3. Jumping Split Lunges
4. Star Plank Hold – 15 Ea.
5. Good Morning + Back Bends
6. Ankle Circles – 15 Ea.


Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Weighted Lateral Lunges
Minute 2 – Plank Push Ups
Minute 3 – Alternating Dumbbell Snatches
Minute 4 – Bicycle Crunches
*Accumulate as many reps as possible. There is not built in rest so rest as needed between minutes.

I worked for about 30 seconds.  I used a 10# plate, then 15# plate for the lateral lunges.  I used an ~20# dumbbell for the snatches.

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Bent Over Rows x 10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 10 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30 seconds

I worked for about 30 seconds.  I used 75# for the bent over rows.

Thursday, April 2, 2020

Metcon - Accessory

Thursday, April 2, 2020

Home Gym

1230 with Ratna

Warm Up

1 min face down scorpion
1 min face up scorpion
1 min leg hug
1 min quad stretch


4 rounds of
5 lunge hamstring
4 single leg jumps
3 slow push-up
2 down dog / up dog
1 turkish get-up each arm


12 minute AMRAP

3 burpees
6 hang power cleans
12 alternating reverse lunges

I scaled to burpees instead of devil's press, used 65# for hang power cleans and a 14# med ball for the lunges.  I managed 7 rounds plus 1 rep.


Every 60 seconds, for 12 minutes (4 sets of each):
Station 1 – Romanian Deadlifts x 10 reps @ 3011
Station 2 – Loaded Hip Thrusts/Glute Bridges x 15 reps @ 20X1
Station 3 – Prone Trap Raise x 20 reps

I did 3 sets of each with 65# load and good tempo.

Wednesday, April 1, 2020

5K Run

In lieu of the metcon and accessory work scheduled for today, I did a "5K" run.

I used the loop route I used to run frequently back in the day.

It measured out to 3.78 miles and took me 42:10 total time.  I stopped at a couple of intersections and walked one stretch.  Average pace was 11:04/mile.

Tuesday, March 31, 2020

Push Press - Metcon

Tuesday, March 31, 2020

Home Gym


Warm Up

1 min puppy dog stretch
1 min IT band stretch
1 min calf stretch


2 rounds
30 sec high knees
10 seal swings
10 throw downs
10 prone raise
10 leg swing forward/backwards
10 hamstring sweep
30 sec skip for height


Push Press

5 sets of 6 reps at 11X2 tempo

I went 95, 105, 115 (video below), 120, 120

Coaching Cue - Note muted hips, want to slide straight down and straight up


For Time
800m run
80 push press (95/65)
800m run

I scaled the push press to use a 50# sandbag and set an arbitrary cap of 5:00.  I finished 60 reps in that period.  The sandbag was a real task master, and I found myself struggling to get my head clear and keep a grip on it.  Started with sets of 15, 10 and eventually was reduced to sets of 5.

Run 1 - 4:26
Push Press - 5:00 (includes ~20-30 sec for transitions)
Run 2 - 4:25
Total - 13:51

Home Gym

Ratna worked out with me today.  She did the warm-up, light push presses and a single 800m run.  Pretty good for not exercising for 2 weeks.

Monday, March 30, 2020

Back Squat - Metcon

Monday, March 30, 2020

Home Gym



1 Minute Pigeon Stretch
1 Minute Tricep Puppy Dog Stretch
1 Minute Mountain Climber Thoracic Twists

3 Rounds:
5 Kang Squats
5 single leg Glute Bridges – 10 total
5 Quadruped Kick backs – 10 Total
5 Plank Jacks
5 Pike Push ups


Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

I went lighter than recommended and did

1x185 (77% of 1RM)
8x165 (69%)

These got heavy and reps 7 and 8 were tough


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

3 Thrusters (135/95 lbs)
6 Burpees
12 Sit Ups

I scaled this to 75# thrusters and got through 4 rounds + 9 reps.  In a nod to Froning, I finished the 5th round after time was called.  I scaled this well, but was struggling a bit today.  Well short of the 7-9 rounds predicted.

Home Gym

Worked well.  My 96 square feet space is essentially 24 square feet for the rack, 12 square feet for equipment storage and 60 square feet for moving around (2) 4x6 stall mats, plus half of another one.  It is tight but works well.

The decision now is whether to continue my membership with Crossfit Golden or put my membership on hold.  I certainly would like to support local small business, but need to be mindful of my spending as we all hunker down.

Saturday, March 28, 2020

Bench Press

Saturday, March 28, 2020

Home Gym


Warm Up

arm circles
seal swings
throw downs
kb halos

Bench Press

Build to heavy



(not for time)

5 Rounds of

6 biceps curls (~40#)
10 abmat sit-ups
10 kb swings (35#)

~40 minutes total workout

Home Gym

This is the first time I used the bench and spotter arms and felt pretty comfortable with the set up.  I still had my daughter spot me, but I would feel comfortable working out by myself.

The next updates I have been considering are lighting, heat, barbell storage and plate storage.  These will probably be DIY upgrades and there are clever ideas on Pinterest and other sites.  For lighting, I am thinking about getting an LED Garage Light replacement for the current incandescent bulb.  Heat will be a challenge and will likely be a handy man install if this rolls into winter.  Barbell storage will probably look something like this from  Right now I have 4 bars and no room for gun rack style storage.  I am not convinced about plate storage.  I have seen wall storage and weight tree options, but both seem a little excessive in terms of cost and footprint.

DIY Barbell Rack in the Garage Gyms' garage gym

My garage gym is essentially 4 stall mats or 96 square feet.

Selling Weights in a Time of Covid

I have slowly accumulated strength equipment over a number of years.  Since 2010, I have grabbed items at yard sales, Craigslist and new when something is on sale or just strikes my fancy.  As a result, I found myself with "extra" stuff while folks are desperate to keep training.  The extra is in quotes as one can never have too much weight equipment, but some stuff certainly gets more use than other stuff.

The first item I parted with was a 53# (24 kg, 1.5 pood) kettlebell that I purchased from Rep Fitness.  Going back through my archives, I paid $94.53 for a pair of 35# and 53#.  Today, Rep Fitness sells the same item for $67 ($70 with 4.5% tax).  I listed it for $60 and it sold within hours.

The second item I parted with was a standard barbell (71") long, (2) clips and (4) 25# weight plates.  I found these at a yard sale extremely cheap ($0.10/#) several years ago and they have been collecting dust.  I listed the bar, clips and plates for $120 and it sold within hours.  CAP sells a 60" barbell for $40 through Amazon and they sell 25# plates for $30 each through Walmart.  My $120 asking price was 75% of retail and high side ($1.00/#).

The set also came with (6) 10# weight plates, (6) 5# plates and (2) 3# plates and a EZ curl bar.  I know I will get more use out of the smaller denominations and bought some dumbbell handles at Walmart for $12 to build a set of dumbbells.  The EZ curl bar will be good for skull crushers, high pulls and curls.

My home gym is certainly becoming more right sized.