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.

Saturday, April 30, 2016

Cleans

Saturday, April 30, 2016

MBS CrossFit

(9AM) about 10 of us.  Meriah had car trouble, I worked out with Ilian

Warm Up

Pass throughs, arm circles, deep squat

Workout

Cleans

3x3@50kg
4x2@54kg
5x1@60kg

These started to feel really heavy.  Ilian pointed out big chest, keeping the shoulder blades up and keeping the bar close.  All were squat cleans, except for 1 repetition.  Ilian worked out with 60kg, 64kg and 68kg.  Target was 80%, 85% and 90% of 1RM.

then

Box Squat

4x2@80kg

This felt relatively easy, and I considered doing the 90kg that Ilian was putting up.  Target was 80% of 1RM.

then

Push Jerks

4@46kg

This felt pretty good as well.  Target was 60% of 1RM

Friday, April 29, 2016

Hand Stand Kick Up!!!!!

Friday, April 29, 2016

Oracle Gym

(12:00 PM)

Run

Treadmill 20 min, 1.0% incline, 5.4 mph

Row

2000m in 9:34

Hand Stand Kick Ups

I finally got a hand stand kick up.  After warming up with bear crawls and Tacke shoulder sequence, I did a headstand.  Then I started doing kick up attempts that were going pretty well  I was either getting significantly inverted and even tapped the wall a couple of times.  On the 4th set of attempts, I got up barely and can't really count it.  On the 5th set, I kicked up and held for about a 5 count.  Although it was probably 2-3 seconds, it is a huge win for me.

I finished with jump rope drills.

Thursday, April 28, 2016

Bench Press

Thursday, April 28, 2016

24 Hour Fitness

(6 AM) with Aziz

Warm Up

4 laps around track (13 laps to mile), foam roller, shoulder circles, Tacke shoulder warm up.

Bench Press

5@45#
5@95#
6@135#
3@155#
2@185#
11@135#

then

20 pull-ups, T-bar row (45#), 3 sets of 8 dumbbell overhead press (30#), 3 sets of clean and push jerk (5@45#, 5@65#, 5@95#)

Foam roller for mobility

Wednesday, April 27, 2016

Do Work!

Wednesday, April 27, 2016

Coach Rich

(11 AM) about 10 of us including Bob, Tom, Jeremy, Reva, Val and several others

Warmup

1. 5-10 min of dynamic wu
2. Jog to road
3. Review workout and ready stations

Workout of the Day

For time:

400 meter OH plate carry, 45/25 lb.
100 Burpees
75 Box jumps, 24/20″ (step down suggested)
Row 1,000 meters
50 Ball slams 30/20
50 Barbell front rack reverse lunges (in place), 45/35
50 Bicep curls, 45/35 lb.
100 Air squats

There is a 40-min cap on this workout. You may partition any of the stations and do them in any order. Just try to finish!

I broke this up into 5 rounds of 15 box jumps (20"), 20 air squats and 20 burpees with the other stations between rounds.  I used 25# for the OH plate carry, 15# for the Ball Slam and 2x20# dumbbells for the biceps curls.  I did not get to the reverse lunges, but was planning on 35#.

This was a workout that really called for me to embrace the suck.  I was crawling through the burpees and time was called when I was on number 94.  I did the extra 6 walked around a bit and did the the last 25 biceps curls after time was called.  I should have broken up all of the stations.  The OH plate carry had me setting it down every 50 meters.  The Ball slams started with sets of 10 that devolved into sets of 5.  The only reasonable output was the 1000m row.  I will have to do the reverse lunges sometime to gauge those.

Finished with mobility, squat against wall.

Tuesday, April 26, 2016

Front Squat

Tuesday, April 26, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps around track (13 laps to a mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence forward and backwards, shuffle left/right), 4 Sampson stretches.

Front Squat

5x45#
5x65#
5x95#
3x115#
3x145#
2x165#

This felt really good.

MetCon

3 rounds of 30 seconds of Box Jump (24"), Dead Ball Slams (15#), Row for Calories, Wall Ball Shots (12#, 10'), and Sit-ups.  I was getting 44-45 reps per round with 2 minute rest between rounds.

No mobility work

Sunday, April 24, 2016

MetCon

Sunday, April 24, 2016

24 Hour Fitness

(8:45 AM) self

Warm Up

8 laps around track (13 laps/mile), dynamic warm up (5 minutes), Tacke shoulder sequence, a few kips and squats.

MetCon

18-15-12-9-6-3 Wall balls (16# to 10'), Box Jumps (18"), Row for Calories.  This took about 20 minutes and was a good workout.

then 

10 pull-ups

No mobility running short on time.

Took Diya to Xander's birthday party and played around with ring dips, chest to bar pull-ups, forward rolls and hand stand holds.

Thursday, April 21, 2016

Deadlift

Thursday, April 21, 2016

MBS CrossFit (Coach Ben)

(11:00) Rich, Tom, Ilian, Reva, Steve, several girls and me (10 total)

Warm Up

400m run with 10 walking lunges,

Lots of drills, (1) skipping forward forward arm circles, (2) skipping backwards backards arm circles, (3) over the fence backwards, (4) over the fence forwards, (5) shuffling swinging arms, (6) shuffling karate chops, (7) high knees, (8) butt kicks, (9) side to side lunge then shuffle, several others

Stationary drills, (1)bend at hips, back straight reach forward, center, back, (2) runners stretch, (3) deep squat, several others

Deadlift

Flat back, bar close to body, activate hips at top, back down the same way.  I partnered up with Ilian

5@95#
5@135#
5@185#
3@225#
3@255# PR!
3@275# PR!
1@295# PR!
1@315# (failed lift)
1@315# PR!

then

6 sets on 1 minute interval of 3 Deadlifts (185#), 9 tuck V-ups

finished with ab stretch, runners stretch, calf smash

Wednesday, April 20, 2016

Thrusters

Wednesday, April 20, 2016

Oracle Gym

(12:45 PM)

Warm Up

20 minute on treadmill, 5.4 mph, 1.0% incline, 500m row, Tacke rotator cuff warm up, pass throughs, deep squat

Thrusters

5x45#
5x65#
5x65#
5x75#
5x75#
5x85#

These felt OK, but I felt something weird below my left shoulder blade and decided to back off.  I felt good about positions and warmed up front squat and push press independently.  I did not do well re-racking the weight between reps.

Finished with jump rope drills.  No mobility work.

Monday, April 18, 2016

Squats

Monday, April 18, 2016

Oracle Gym

(1:30 PM)

Warm Up

20 minutes on treadmill, 1.0% incline, 5.6 mph.  Stretching including pass thru's, deep squat, foam roller on shoulders, good mornings with PVC

Squat

Modeled after main site

Overhead Squat
2 reps @ 45-50-55-60-45#, I was losing range of motion as the weight went up.

Front Squat
2 reps @ 75-95-115-125-135#

Back Squat
2 reps @ 135-145-155-165-175#

I felt really good about weights and form on back squat.  Front Squat had good range of motion, but not as steady as I remember.  Finished with squat against wall.


Sunday, April 17, 2016

Metcon

Sunday, April 17, 2016

Home

12:00 PM (self)

Warm Up

Shovel driveway

Metcon

8 Rounds for time of 10 push-ups, 15 sit-ups, 20 air squats.

This was brutal, I finished in 21:38.  My original plan was 5 rounds, but I paced too slow and decided to throw in an extra and then started aiming for a 20 minute workout.

Friday, April 15, 2016

DT

Friday, April 15, 2016

Oracle Gym

1:10 PM

Warm Up

1000m row, Tacke rotator cuff sequence, deep squat, deadlift technique with empty bar, clean technique with empty bar.

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time of 12 deadlift, 9 hang power clean and 6 push jerk at 155#.

I used 95# and did push presses instead of push jerks.  I still had to break up the sets and took a 1 minute break between rounds.  I finished in roughly 18 minutes.  Most of the workout felt good, but it was absolutely exhausting and my form was horribly on the later clean reps.  I was having a tough time getting my head through on the push presses as I felt bowed.

then

Jump rope and double under drills and squat against wall for mobility.


Thursday, April 14, 2016

Bench Press

Thursday, April 14, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps on track, Tacke rotator cuff sequence

Bench Press

8x45#
8x95#
8x115#
6x135#
3x155#
2x175#

I felt surprising stable by setting my shoulder blades.  I might have considered going for 185#, but I would rather be patient than injured

MetCon

3 rounds of push-ups, sit-ups, burpees (30 seconds on 10 seconds rotate between each station 2X).  On the last round we switched push-ups to air squats as we were both smoked.  First round I got 51 reps, then 49 reps, the switch to air squats got me to 60 reps for 160 total.  The push-ups were brutal and I was barely managing to reps at a time.

No mobility or cool down.

Personal Training Session

As part of my 24 Hour Fitness membership, I was entitled to 1 free personal training session.  I had the opportunity to work with Mike last night and it was a pretty good session.

TRX - We got started on the TRX which is kind of like suspended rings, but with a center point and the height is adjustable.  We did a routine of:

Squat / Jumping Squat
Single Leg Squat
High Row
Chest Press
Bicep Curl
Hamstring Isolation (bridge and pull feet towards torso)
Core work (in high plank, curl knees towards torso)

We were not able to do the Battle Ropes, but he recommended waves, power slams and Russian twists.

We did some stability work including squats on the bosu, lunges on the bosu, and push-ups on the bosu.  On the stability bal we did planks and mountain climbers.

Finally we went through some shoulder warm-ups including external rotation, scarecrows and kettle bell halos.  He explained that dead hang pull-ups put undue stress on rotator cuff muscles.  He reinforced Rippetoe's explanation of bench press position.

I skipped the circuit he had planned and we wrapped the session up after 45 minutes.  Mike was very knowledgeable and explained things well.  I do not see myself opting for personal training on a regular cadence, but I always enjoy learning new things.

Tuesday, April 12, 2016

Power Clean

Tuesday, April 12, 2016

Oracle Gym

(1:00 PM) self trained

Warm Up

500m row, arm circles, deep squat

Power Clean Technique

Starting with empty bar worked on jump with straight arms then rack position, started below knee, then mid shin.

Continued with 95# and felt really good.  Did 5 sets of 2 reps.

MetCon

10 pull-ups, 18 pistols to box
8 pull-ups, 16 pistols to box
6 pull-ups, 16 pistols to box
4 pull-ups 14 pistols to box
2 pull-ups 12 pistols to box

Goats

Handstand kick-up attempts and 100 rope skips

No mobility work

Monday, April 11, 2016

Back Squat

Monday, April 11, 2016

24 Hour Fitness

(6 AM) with Aziz

Warm Up

4 laps around the track, deep squat, arm circles, foam roller on back

Back Squat

5x65#
5x95#
5x135#
3x145#
3x155#
3x175#
2x185#

Felt really good.  Aziz watched my form and offered a correction to not tip my back down at the end of the lift.  Otherwise moving reasonably vertical.

Metcon

3 Rounds for reps of dead ball slams, row for calories, KB swings (35#), sit-ups, box jumps (24").  I managed 45 reps, 49 reps and 49 reps.  The dead balls were really tough and the box jumps were higher than I prefer.

Finished with squat against wall, hollow body, supermans, couch stretch.  Then double under drills.

Silvestre Fonseca

Inspirational Video, "Never Lose the Fight" by Frankie Chavez.  Weightlifter Silvestre Fonseca.

Sunday, April 10, 2016

Clean and Jerk

Sunday, April 10, 2016

24 Hour Fitness

(9:30 AM)

Warm Up

Run 4 laps (13 laps to a mile), Good mornings with empty body pump bar, deep squat, arm circles

Clean and Jerk

5x45# (squat clean, jerk, 2 front squats)
5x65# (squat clean, jerk, 2 front squats)
3x85# (squat clean, jerk, 2 front squats)
2x95# (squat clean, jerk, front squat)
2x105# (squat clean, jerk, front squat)
2x115# (squat clean, jerk, front squat)

This felt really good.  I was not as explosive as I would have liked, but I was pretty comfortable under the bar.  The last split jerks were a little sketchy, so I decided to call it quits at 115#.

Maupin

In honor of Staff Sgt Maupin, 4 rounds of 800m run, 49 push-ups, 49 sit-ups, 49 squats.  I did a half Maupin and it took me around 35 minutes.  The push-ups were brutal.  I quickly went from sets of 5 to 3 to 2 and the last 30 were typically singles.  The sit-ups and squats I could do in sets of around 7 reps each time.

No mobility or cool down.


Friday, April 8, 2016

Dead Lift - Back Squat

Friday, April 8, 2016

24 Hour Fitness

6:00 AM

Warm Up

4 laps around track, Samson stretches, arm circles

Dead Lift

5x45#
5x65#
5x95#
5x135#
5x185#
3x225#
2x225#

The first sets were fine.  When I put the 45# plates on, it kind of sucked as the plates were those weird octogans with handles so when I set the bar on the ground, it would roll and I would have to reset my feet and grip.  Technique felt good.

Back Squat

5x45#
5x65#
5x95#
5x135#
3x155#
2x175#

I used my lifters and a belt.  All of the sets felt really good.  I like the squat rack.  I was going to shoot for 185#, but was a little worried about how I would manage a failed lift.

Finished with some jump rope work (drills, alternating feet, single-single-double)

Thursday, April 7, 2016

MetCon

Thursday, April 7, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps on track, Samson stretch with short holds, arm circles, deep squat stretch, foam roller on hamstrings & low back.

MetCon

4 Rounds of 30s of Wall Balls (16#, 10'), Ball Slams (20#), Box Jumps (18"), Sit-Ups, and KB Swings (25#), with 2 minutes rest between rounds.

This was pretty tough and the order of the circuit had my legs trashed for Box Jumps.  Still I managed to be unnervingly consistent at 59 reps/round.  I was getting around 13 wall balls, 13 ball slams, 9 box jumps, 12 sit-ups, and 14 KB swings.  236 total reps.

Finished with 10 strict pull-ups (singles), couch stretch and squat against wall.

The tape measure/tape worked well.  I marked the 9' and 10' lines in the PT room and measured the box heights at 18" and 24".  I also verified that 24 Hour Fitness does not have a GHD.

Wednesday, April 6, 2016

Box Jumps - Pull-ups

Wednesday, April 6, 2016

24 Hour Fitness

6:15 AM

Warm Up

4 laps around indoor track (~1 min/lap, need to confirm distance).  Samson stretches, Samson complexes, shoulder warm up

Metcon 

500m Row - 21 Box Jumps (16"?)
500m Row - 18 Box Jumps
500m Row - 15 Box Jumps
12 cal Row - 12 Box Jumps
9 cal Row - 9 Box Jumps
6 cal Row - 6 Box Jumps
3 cal Row - 3 Box Jumps

I didn't have much of a plan, but fell into a routine and debated between 3 rounds with 21 BJ every time or dropping the reps.  Overall, I had 115 cal row and it took me around 15 minutes

then

20 kipping pull-ups
16 kipping pull-ups
9 kipping pull-ups

With 1 lap between rounds.  I wanted pull-ups to be the focus of the workout, but was not sure where to do them.  The cable machine has 4 pull-up stations that are perfect.  I started each round with 2 and then singles.  After the first round, I realized I should have gone 21-15-9 and through in the extra rep

No mobility work

--

I need to bring a tape measure & tape to check the box heights and set up a wall ball target at 9 feet and 10 feet.  I noticed they also have dead balls and a tire that I may spend some time flipping.

Monday, April 4, 2016

Press - Front Squat

Monday, April 4, 2016

Oracle Gym (1:30 PM)

Warm Up

2000m Row, shoulder warm up, walking lunges

Press

10x45#
8x55#
8x55#
8x55#
8x55#

Front Squat

10x45#
8x65#
6x95#
6x95#
6x95#

Metcon

5 rounds for time of 50 jump rope, 20 sit-ups.  Finished in 8:31

Mobility

Couch stretch 1 min each side, squat against wall 1 minute


Friday, April 1, 2016

Back Squat

Friday, April 1, 2016

Oracle Gym (11:40 AM)

Warm Up 

Treadmill 1% incline, 10 min at 5.2 mph, 10 min at 5.4 mph, 5 min at 5.6 mph.  Then stretched in a deep squat and did some good mornings unloaded.

Back Squat

10x45#
10x95#
9x95#
5x115#
5x135#
2x145#

Finish with CrossFit Sit-ups 20-15-10-5