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, March 30, 2016

Deadlift

Wednesday, March 30, 2016

Oracle Gym

12:45 PM

Warm Up

Treadmill, 1.0% incline, 10 min at 5.2 mph, 1 min walk, 10 min at 5.4 mph.  Jump rope drills, double under attempts.  Toes 2 Bar progression on floor with tuck, extend reach and then straight legs.

Deadlift

8x115#
8x135#
5x155#
5x155#
3x185#


Tuesday, March 29, 2016

2016 Open Retrospective

16.1 (145 scaled reps) - 20 minute AMRAP of 25' walking lunges 45# in front rack, 8 burpees, 25' walking lunges, 8 jumping pull ups; 63rd (last at MBS), 9493 (master's men 45-49)

16.2 (89 scaled reps) - 4 minute time cap plus extensions of 25 hanging knee raises, 50 rope skips, 15 squat clean at 95#, progressively fewer reps and heavier weight; 56th (last at MBS), 8910 (master's men 45-49)

16.3 (96 scaled reps) - 7 minute AMRAP of 10 Power Snatches at 45#, 5 Jumping Chest to Bar; 52nd (5th from last at MBS), 7718 (master's men 45-49)

16.4 (165 scaled reps) - 13 minute AMRAP of 55 deadlifts at 135#, 55 wall balls 20# to 9', 55 calorie row, 55 hand release push-ups; 48th (2nd from last at MBS), 7345 (master's men 45-49)

16.5 (28:02 scaled) - For time 21-18-15-12-9-6-3 reps of Thrusters 65# and burpees; 46th (last at MBS), 6418 (master's men 45-49)

I was very pleased to complete all of the workouts.  That is what kept me moving up in terms of points.

What prevented me from going Rx?

16.1 - 95# OH walking lunges (burpees and C2B pull-ups would have been OK)
16.2 - T2B, double unders, squat cleans 135#
16.3 - bar muscle ups (power snatch 75# would have been OK)
16.4 - deadlifts 225#, handstand push-ups, wall balls 20# to 10' (row is the same)
16.5 - 95# thrusters (burpees would have been the same)

I need to develop core strength along with shoulder strength/mobility.

95# OH walking lunges - barbell
135# Squat Cleans - barbell
225# Deadlifts - barbell
95# Thrusters - barbell

T2B - gymnastics
Bar Muscle Ups - gymnastics
Handstand Push-ups - gymnastics

DU - crossfit
Wall Balls 20# to 10' - crossfit

I can work on everything except the bar muscle ups and wall balls at the Oracle Gym.  I will likely purchase a wall ball in the next 6 month.

My short term plan is to work on T2B progression, double unders and handstand kickups.

I will also spend some time on more OH barbell work and heavy deadlifts





Sunday, March 27, 2016

16.5

Sunday, March 27, 2016

MBS CrossFit

9:00 AM - Open Gym - Nick, AJ, me and several others

Warm Up

Deep squat, foam roll on posterior chain, a few thrusters and a few burpees

16.5

For time 21-18-15-12-9-6-3 reps of Thrusters (65# scaled) and Burpees.  Rx was 95# and I was sure I did not have that in me and had my doubts in regards to the 65#.

I wore a belt for the thrusters and wrist wraps through the whole workout.  My focus was to go steady and I broke up my thrusters 11/10, 6/6/6, 5/5/5, 4/4/4, 5/4, 6 and 3.  The burpees were slow and I was crawling flat and upright before the 2 foot take off over the bar.  I finished in 28:02 and was really proud of the effort.

I judged Nick for the his round and he finished the workout Rx in 19:02.

I cooled down with squat against wall.

Friday, March 18, 2016

16.4

Friday, March 18, 2016

Coach Ben

(11AM) about 9 of us including Val, Ericka, Revel, and me

Warm Up

3 rounds of row, sit-ups/rolls, push-ups, squats/squat jumps.  Then warm up with 3 rounds of dead lifts, wall balls, and handstand kick-ups.

16.4

13 minute AMRAP of 55 dead lifts, 55 wall balls, 55 calorie row and 55 handstand push-ups/hand release push-ups.

I judged Val first and she got 188 reps doing the workout Rx at 155#, 14# wall ball to 9', and hand stand push-ups.

I did the event scaled at 135# dead lifts, 20# wall ball to 9', same row and hand release push-ups which I did not make it to.  I elected to wear lifting shoes and a belt.  I am glad I wore both as my form started to break down on the wall ball shots.

I started the dead lifts doing sets of 7 which went pretty well.  I wrapped the deadlifts up at 3:30.  The wall balls were much worse and I aimed for sets of 5 and still got a couple of "no reps."  I finished the wall balls at 8:36.  I started the row shooting for 800 calories/hour but was constantly dipping into the 700 calories/hour range.  With a minute left to go, I really amped it up and was at 1000 calories/hour for 30 seconds before blowing up.  I finished the row at 12:56 and could not even get out of the straps before time was called.  Overall score was 165 scaled reps.

Cool down with foam roller and squat against wall.

Thursday, March 17, 2016

Front Squat

Thursday, March 17, 2016

Oracle Gym

12:00 PM

Warm Up

Treadmill at 1.5% incline, 1 min walk, 5 min at 5.2 mph, 5 min at 5.4 mph, 2 min at 5.6 mph, 1 min walk.  1000m Row.  10 Hollow bodies, 10 superman holds around 5 seconds each.

Front Squat

5x45#
5x65#
5x95#
3x115#
3x115#

then

Bear Crawl 4 x 20 yards
25 sit-ups (15, 10)
5 min of jump rope (singles, drills, step, single-single-double)


Monday, March 14, 2016

Bench Press

Monday, March 14, 2016

Oracle Gym - 12:30 PM

Warm Up

1000m Row, 5 min run on treadmill, 5.0 mph, 1.0% incline

Back Squat

5x5 reps @45#, 65#, 95#, 115#, and 135#

Bench Press

5x9 reps @95#

The last 2 sets were more difficult than I expected.

Finished with 5 mins of jump rope, drills, double under drills single, single, double.

Friday, March 11, 2016

2016 Open Custom Leader Boards

MBS Men 40 +

MBS Men Overall

MBS Men 45-49

16.3

Friday, March 11, 2016

Coach Ben

(11AM) - Around 12 of us including Dan, Val, Steve B

Warm Up

Power Walk to Fence and jog back.  Crossover Symmetry bands for lateral pull backs, pull back pivot up and Y, reverse flys.  Then sequence of kip progression, hollow body progression.  Starting with kips, kips with lats, chest to bar, belly to bar, and finally some bar muscle ups.  Hollow progression was hollow rocks, hollow rock to toe touch, and candlestick to pancake.  Snatch warm up with shrug, high elbows over, all together, muscle snatches and power snatches with PVC then 45# barbell.

16.3

Rx was 7 minute AMRAP of 10 Power Snatches (75#) and 3 Bar Muscle Ups
Scaled was 7 minute AMRAP of 10 Power Snatches (45#) and 5 jumping chest to bar

I did the scaled workout with Steve B judging.
Round 1:  0:44
Round 2:  1:46
Round 3:  2:52
Round 4:  4:09
Round 5:  5:20
Round 6:  6:32
6 reps of Round 7 completed

I got winded much faster than I expected and my forearms were really taxed.  This was a great workout.  I could get a better score by doing the 10 snatches Rx and then not getting any muscle ups, but that is really not the intent of the workout.  Dan got his first 4 bar muscle ups today!

Wednesday, March 9, 2016

Overhead Squats

Wednesday, March 9, 2016

Fit@Oracle Santa Clara Campus

Warm Up

1 mile run on treadmill, 5.2 mph, 1.% incline, 500m Row

Overhead Squats

2 x 4 reps PVC
4 x 4 reps 45#
3 x 3 reps 55#
3 x 1 rep 65#

Finish with some pull ups and 50 abmat situps

Tried out this new cryogenic cooling recovery device.

Tuesday, March 8, 2016

Dead Lifts

Tuesday, March 8, 2016

Self Coached

12:30 PM - Oracle Gym

Warm Up

13 minutes on treadmill (1 min walk, 10 min jog at paces between and 5.6 mph, 2 min walk).  1000m row.

Dead Lifts

3x7 @95#, 135#, 185#

then Jump Rope drills, double under attempts

then Headstand hold, handstand kick up attempts

Finished with mobility, squat against wall

Friday, March 4, 2016

16.2

Friday, March 4, 2016

Coach Ben

(11AM) - Jeremy, Reval and me

Warm Up

500m row, 500m run, air squats, groin stretch each side, up dogs, down dogs, scorpion into pigeon, Russian Baby Makers, gorilla stretch/butt busters.

Then 5 rounds of T2B, DU, Front Squat progression from rack

Round 1:  kips, singles, 45#
Round 2:  high knees, singles, 45#
Round 3:  straight legs, throw in doubles, 65#
Round 4;  straight legs/engage lats, doubles, 95#
Round 5:  T2B, doubles, 115#

This was a really good warm up that we spent about 15 minutes on.  Between a couple of the rounds we did a triceps smash against the barbell that really seemed to open up my front rack position.

16.2

Rx:  25 T2B, 50 DU, 15 Squat Cleans @ 135#, if completed in 4 minutes, get 4 minute extension for additional 25 T2B, 50 DU, 13 Squat Cleans @185#, 4 minute extensions to 11@225#, 9@275#, 7@315#

Scaled:  25 hanging knee raises, 50 single unders, 15 Squat Cleans @95#, same progression, except at 115#, 135#, 155#, 185#

I did the scaled workout and felt pretty smooth.  The hanging knee raises were not too bad and I broke them down into 15/10.  The single unders were perfect and I did those unbroken.  The squat cleans were tough.  I broke them up into singles and was receiving them pretty well, until the last 4 reps.  I got into a mode of power clean, get set and then squat.  Those precious seconds stopped me at 14 of the 15 reps.  I was just grabbing the bar at 3..2..1..stop.

As part of the WOD, we all went to 8 minutes so I finished the last rep, went through the hanging knee raises, single unders and got 4 reps at 115# by the 8 minute mark.  My form was shot at 115# and I am fortunate I did not hurt myself.

I felt really solid through the whole workout.  The warm up was perfect.  I felt ready to do work and was tired at the end, rather than worrying about tweaks.

Revel and Jeremy were just shy of full rounds Rx which was really impressive.  I heard the coaches had entered the 3rd round, while games hopefuls were reaching the 5th round.

I cooled off with squat against wall.

I wore my Inov8's and taped my thumbs which was a good level of protection support.  I would not have been aided by lifting shoes or a belt.

Thursday, March 3, 2016

Front Squat

Thursday, March 3, 2016

Self Coached

Oracle Gym (12 PM)

Warm Up

Shoulder sequence, pass through, Sampson stretches then treadmill 1% incline

1 minute walk
3 minute 5.2 mph
1 minute walk
3 minute 5.4 mph
1 minute walk
3 minute 5.6 mph
2 minute walk

Calf felt really good.

Front Squat

5 x 45# (with clean)
5 x 65# (with clean)
3 x 95# (with clean)
3 x 115# (from rack)
1 x 115# (from rack)
1 x 115# (from rack)
1 x 115# (from rack)

Jump rope drills

Strict Pull-ups

1 x 3
1 x 1
1 x 1
1 x 1

Wednesday, March 2, 2016

16.1 How do I compare?

I started trolling the leader boards and quickly discovered that my 145 scaled reps was hardly an impressive showing.  I did not expect to knock it out of the park, but I expected to be around the lower 25% of the crowd.

Of 158,518 Individual Men who posted a score for 16.1, I was 154,463, the bottom 2.5%

Of 9,977 Master's Men 45-49 who posted a score for 16.1, I was 9,432, the bottom 5.5%

Focusing on Master's Men, 6,518 did the workout Rx, with some recording only 1 rep (5 feet of Overhead Walking Lunges at 95#).  The top scaled workout was 351 reps.  This guy was moving and more than doubled my rep count.  Wow!

There were 232 Master's Men 45-49 in Colorado and among them, I was 219.

Out of curiosity, I checked out Master's Men 60+, 1,412 entered scores.  My 145 scaled reps would have placed me at 1,315 out of that crowd.

Granted we are dealing with an amazing cross section of the active community.  CrossFit attracts millions worldwide and around 320,000 registered for the Open.

I am still excited to participate in the Open.  It culminates a commitment I made a year ago and will definitely provide a fond memory for future Opens or wherever my athletic interests take me.

Hang Power Snatch

Wednesday, March 2, 2016

Self Coached

Oracle Gym (12:00 PM)

Warm Up

Shoulder sequence, deep squat, Sampson stretches, treadmill for 10 minutes (alternating walking and jogging up to 5.6 mph, 1% incline), calf felt good.

Abbreviated Burgener warm up.  With bar, shrugs, high elbows, muscle snatch, hang power snatch.

Workout

5x5 Hang Power Snatch at 65#, remember to tape thumbs

5x 12 calorie row, 80 rope skips, 30 seconds rest

3 sets of 10 V ups and 10 push-ups

Cool down with squat against wall and couch stretch