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.
Tuesday, May 31, 2016
Oracle Gym, Coach Jonathan
(1:30 PM) 5 of us including Jen, Donna and me
Foam rolling, pass throughs, Burgener warm up (Shrugs, High Pull, Muscle Snatch, Snatch to Overhead, Power Snatch with PVC). Remember butt back, shoulders back and above PVC, keep bar close to body.
Tabata Russian KBS
8 rounds with 20# KB. I managed 12-13 reps per round. Remember to pop hips and keep chest high.
15 minute AMRAP
12 Alternating Dumbbell Snatch (15#)
12 Butterfly Sit-ups
12 Wall Squat
I was finishing up the 6th round as time was called so officially 5 rounds plus 34 reps.
Cool down with foam rolling.
MBS CrossFit - Broomfield Commons Park
(7 AM) - about 15 of us including Rich, Emily, Amy, Sheena, and me
I arrived a little after 6 AM to help the group set up the pull-up rig, while others set up the rest of the site with check-in stuff, the run course, etc. Raptor Fitness offered up a rig that could in theory accommodate 24 people. It went together reasonably fast.
1 mile run
300 air squats
1 mile run
wearing body armor or 20# vest
CrossFit boxes around the country honor Lt. Michael Murphy every year on Memorial day, by completing one of his favorite workouts that he called "Body Armor." Pat started off by reading the President's Medal of Honor Citation and then we got underway.
I was originally planning on doing a half Murph, but as I was going past the 800m turn around, I decided I had a little more in me. I partitioned the calisthenics into rounds of 5 pull-ups, 10 push-ups and 15 air squats. I was quickly doing single pull-ups, 3-3-2-2 push-ups and 9-6 air squats per round. As I was approaching the 10th round, I decided to keep grinding them out and possibly make it to 15 rounds. At 17 rounds, I knew that I would finish and the 55 minute time cap could be damned. As I started the second run, my legs completely felt like jello and I had doubts as to whether I could walk a mile. With a shout out from Mandy and having Sheena a little ahead of me on the course, I broke into a slow jog and was thrilled to cross the line in 59:20. I only used my body weight, but was thrilled with the accomplishment.
Friday, May 27, 2016
30 minute run on treadmill, 1.0% incline, 5.4 mph
2 rounds of 5 pull-ups, 10 push-ups, 15 air squats
15 minutes of jump rope, double under work, 8 reps for a new PR! Slowly working towards the 100/100 club.
Thursday, May 26, 2016
15 minutes of Jump Rope technique work, still not stringing together double unders with any consistency, 68 reps in 1 minute speed work.
Headstand, 4x25 yard bear crawl, 5 wall walk ups, 5x3 kick-up attempts, headstand
5x8 Gravitron assisted dips
5x8 Back Extensions
(8AM) about 10 of us including Heidi, Chris, David and others
1:15 banded left arm, 1:15 banded right arm, 2:30 bent over lower chest arms on barbell
12 minutes to work up to 2RM. I worked out with Mike who had an extremely stable overhead position. I went 95#, 125#, 125#, 115#, and 115#. A tip I got was to get a good bend in the back leg and really drop under. Don't push the bar up, drop under it.
2 Rounds for time of 100 Double Unders, 50 Shoulder to Overhead (95#/65#), and 25 Toes to Bar.
I scaled to 65# and started with sets of 10 and then 5 repetitions. I scaled to count single unders, double unders and double under attempts was able to string together quite a few. I scaled to knees to parallel and felt an unusually smooth kipping motion and was able to finish the 25 reps in 2-3 sets. I finished the workout in 18:24.
Coach Kyle was a really attentive coach and the box had a broad range of Rx+ and scaling athletes. It was well outfitted, but I was a little disappointed not to get a t-shirt. Drop in rate was $20 for the first visit and $10 for additional drop ins. It was clean and not hard to find.
(8:00 AM) 10 of us including Chris and Dave
Straddle stretch, banded trunk rotation, good mornings
135#, 185#, 225#, 245#
21-15-9 Back Squat (135#/95#), Pull-up
2 min rest
15-12-9 Front Squat (95#/65#), Ring Dip
2 min rest
21-15-9 Air Squat, Kettle Bell (53#/35#) Swings
I judiciously scaled to 95#, 65#, Hand Release Push-ups in place of dips, and a 35#KB and still just squeaked under the time cap at 19:21.
The workout was designed to be 3 sprints. The first round was brutal and I finished at 7:13. I finished the second round in 4:24 after 2 minutes rest. I finished the third round in 3:50 (I started it a little early at 15:31 instead of 15:37).
0.5 mile run on treadmill, shoulder stretches, deep squat, Burgener Warm-Up
20kg x 5
30kg x 3
35kg x 2
38kg x 2
40kg x 5
50kg x 5
55kg x 3
60kg x 5
70kg x 3
80kg x 2
10x1 strict pull-ups
handstand kick-up technique work
0.5 mile run on treadmill
Friday, May 20, 2016
(11:00 AM) about 10 of us including Mandy, Tall John, and me
800m Run, followed by 1 min couch stretch, 10 squats with hand in front rack position, 1 min couch stretch, 10 prison squats, 1 min squat against wall, 10 squats. Then 30 second hang from rig, 5 kip swings, 5 pull-ups. With 45# bar, 5 overhead press, 5 front squat, 5 push press, 5 front squat, 5 thrusters. 2 + 2 raise an lowers.
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Performance was 21-15-9 with 95#, 6-4-2 ascents
Fitness was 15-12-9 with 65#, 12-9-5 raise and lowers
I used 65# for the Thrusters and go through the first round in 14+4+3 and managed all 6 rope climbs. On the second round I did 7+4+4 and did 2 rope climbs, 1 halfway, and 1 raise and lower. On the last round, I went 5+4, did 1 rope climb and 1 halfway. It took me 15:24 which was behind the rest of the field which was mostly going true performance.
For reference at the 2015 Regional competition, Pat Burke did 8:34 for 3rd place and Andrea Ager did 8:31 for an event win
Thursday, May 19, 2016
3.36 mile run on Broomfield Loop (39 minutes)
10 crunches, 10 bicycle sit-ups, 10 crunches, 10 bicycle sit-ups
20 yards bear crawl
6x2 handstand kick up attempts
2 wall walk ups and hold
Jump rope drills
5 sets of double unders (2-6 each time)
Speed Step - 69 repetitions in 1 minute
I am a very far cry from the 100 club, but I would like to work towards it.
Wednesday, May 18, 2016
We typically awaken our breath in child's pose or another pose. Something relatively light like cat-cows.
Then we go into Sun A, which typically includes Warrior 2, extended side angle, reverse side angle. This is when we introduce chataranga with plank, upward facing dog and downward facing dog.
Next we move into core work which includes sit ups with knees butterfly flared out and bicycle crunches.
Then we go into twists like prayer twist.
From there we go into balance poses like eagle pose, staff, dancer's pose. We typically include wide legged folds now.
We transition to pigeon poses and then with twisting right leg over torso and then left leg over torso before going into corpse pose to close the practice.
Advanced classes often includes inversions and increased difficulty of the above poses.
I have only attended sculpt once and have yet to try hot yoga.
Tuesday, May 17, 2016
Coach Jonathan, Fit@Oracle
(1:30 PM) 7 of us including Donna, Jen, Stefan and me
Started with pass through, around the world, external shoulder rotation.
Foam roller on piriformis, low back, thoracic back, wrap arms around chest and roll onto shoulders and then terres minor (lats). We also used the foam roller on quadriceps and anterior tibia.
5 sets of 10 wall squats with arms overhead and foam roll IT bands between sets.
3 Rounds of:
10 dumbbell OHS each arm (20 total)
15 V-ups, tuck-ups
10 dumbbell half moons each side (20 total)
15 grasshoppers each side (30 total)
10 hollow ups
This was brutal. I used a 15# dumbbell the first round and quickly shifted to a 12# dumbbell. I had brought out a 20# kettlebell for the half moons, but used my dumbbell instead. I did tuck-ups and on the last round I was just stepping my grasshoppers rather than hopping. The original goal was 4 rounds, but as the time approached 15 minutes, we were told to skip the last round.
I cooled down by walking for 5 minutes on the treadmill, 0.0% incline, 2.9 mph.
24 Hour Fitness
(6:00 AM) with Aziz
4 laps around track, 1 lap dynamic warm up, pass through, good mornings
Working in with a guy deadlifting 405#.
4 stations 30s on 10s transition - Tuck Ups, Row, Decline sit-ups, Burpees
5 stations 30s on 10s transition - Tuck Ups, Row, med ball obliques, Decline sit-ups, Burpees
Finished with 1 lap around track walking lunges, 2 laps walking
Monday, May 16, 2016
Before I purchased them, I wanted to make sure I could hang them. As I typically do, I scoured the internet and the best advice came from the Constantly Varied blog. I followed his advice pretty much exactly. Ken suggested I go across 3 beam, Soloman and Sonu suggested fender washers, Sonu went as far as suggesting cutting into the drywall and securing a beam on the opposite side of the stud, rather than using lag bolts. This was a bit too involved for me.
I needed some tools and bought a Dewalt Circular Saw, Stud Finder, 3/8" drill bit and an adjustable wrench. I consider that a $180 investment as they are typically home duty tools. I already had the other tools for the project including drill, socket set and hole cutter. Unfortunately, I dropped my 1/2" quarter drive socket in the garage and may need to replace it. If I can't find it a replacement would be $3.50 at Sears.
The material was pretty cheap and added up to $25 all said and done. A Rogue Fitness Ring Hanger would have been $65 (not including shipping) and seems like a less robust solution. I feel like my set up is more flexible. Material included the 2x6, lag bolts, eye bolts, washers and carabiners.
I started by measuring about half a dozen times and then cutting the 2x6 to 40". My centers were 16" and I wanted 4" extra on each side. Then I verified my centers a couple of times, it was eccentric with one just under and one just over so I marked the side facing the wall versus the other bay. I drilled holes for the lag bolts and the eye bolts. I assembled the eye bolts and ran the lag bolts through half way in order to match drill the ceiling. Once this was done, I partially secured the stud and marked clearance for the eye bolts. I used the hole cutter to cut a clearance hole in the sheet rock and then started securing the stud to the ceiling using the 1/2" drive socket. This was trickier than I thought. I should have considered just drilling clearance holes in the studs rather than screwing through both the stud and the ceiling studs. I went corner to corner and then worked my way in. One was really sticking so I backed it out, tightened the other 5 and then tightened the last one. Lastly the carabiners were clipped in.
At this point, I am pretty confident the set up is secure and will go ahead and get the rings from Rep Fitness ($55 + $3 tax, free shipping). I was originally planning on Rogue Fitness, but opted against the $72 Rings and $11.39 shipping.
I will likely get stall mats ($100), collars ($10-$50) and change plates ($25) in the next phase. Depending on use, I will add a 12' rope ($60), plyobox ($140), kettlebell ($75) and med ball ($100). Final phase would include GHD ($700) and Concept 2 Rower ($900).
I also want to grab a set of REHBAND 7751 KNEE SUPPORT – RX GREEN: Size Large: $36.95 each, probably from Dick's Sporting Goods.
24 Hour Fitness
4 laps around track. Then 1 lap around track walking lunges (~125 lunges). The absence of 20# dumbbells was still hard, but manageable.
10x5@65# with 30-45 seconds rest between rounds
25 singles (~10 strict, ~15 kipping, a couple of those were linked together).
Cash Out - 13 laps on track (1 mile)
Saturday, May 14, 2016
(9:00 AM) - 5 guys including Tall John and me
Wrist stretches, hip openers (push knee out, sky reach, prayer head), hold plank, to downward dog, to elbow for side plank, hang from pull-up bar, raise and lowers on rope.
10 Rope Climbs
8 Rope Climbs
60 GHD or Abmat Sit-ups
6 Rope Climbs
40 Calorie Row, Ski Erg or Bike
4 Rope Climbs
2 Rope Climbs
34 Minute Time Cap. I had every intention of doing half rope climbs, but fell short of that as well. I ended up doing 2 Rope Climbs and 8 raise and lowers, then 2 + 6, then 2 + 4, then 2 + 2. I finished the burpees right as time was called and did not do the last 2 rope climbs. I did Abmat sit-ups and Rowed for calories.
Cash out with 50 Reverse Flys (I did 44 of them)
Cool down with plank hold for 2 minutes and then chest openers.
My rope climb comes in at 1:45, I need to work on getting my knees higher.
Thursday, May 12, 2016
24 Hour Fitness
(6AM) with Aziz
4 laps around track, arm circles, rotator cuff warm-up, kip swings
10 dips (4, 3, 3), 10 Toes 2 Bar (4, 3, 3), 8 rounds of 20 seconds med ball (6#) rotations with feet off ground. I was managing about 10 to the right and 10 to the left per round.
Tuesday, May 10, 2016
We started out with air squats and reverse lunges.
Then we did snatch grip shoulder shrugs, high elbows, muscle snatches, power snatches. and squat snatches.
We also did push presses, push jerks, and split jerks.
Finally we finished with tabata dumbbell snatches. 8 rounds of 20 seconds on 10 seconds rest with 15# dumbbell. I got 46 reps and was consciously considering form on most reps.
Finished with strict pull-up, 8 tuck pull-ups and 1 L sit pull-up.
Also spent 5 minutes on double unders. I could get 4-5 strung together several times.
24 Hour Fitness
(6:00 AM) with Aziz
4 laps around track, 1 lap dynamic warm up, pass throughs, Tacke shoulder sequence
Overhead Squat: 3x5@45#
Front Squat: 3x5@95#, 105#, 115#
Back Squat: 3x5@135#
Walking Lunges around track holding 20# dumbbells. I got a little more than halfway around before calling it quits (~100m)
Sunday, May 8, 2016
3:00 PM, self
3.7 mile run, Pomona Loop
Warm up with 8x75# Back Squat, 8x75# Front Squat
5x5 @ 75#
1x5 @ 135#
1x5 @ 165#
1x3 @ 185#
1x1 @ 215#
1x1 @ 235#
Measured out ceiling for gymnastics rings. Buy one 2x6x8' (need a 4 foot section), 6 lag bolts 4" long, length around 4", diameter at least 3/8", buy 2 eye bolts, diameter at least 3/8", over 2" long to fit through 2x6, mount at 19.5" interval, mount 2x6 across 3 joists. Hang carabiners and order gymnastics rings from Rogue.
Thursday, May 5, 2016
24 Hour Fitness
(6AM) with Aziz
4 laps around track, Tacke shoulder sequence, arm routine.
10 rounds of 10 Push-ups and 1 lap around track.
We finished in around 15 minutes. I did not keep a clock. Even with the lap break, the push ups were brutal.
Finished with foam roller.
Tuesday, May 3, 2016
24 Hour Fitness
(6:00 AM) with Aziz
4 laps around track (13 laps/mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence, etc.)
2 rounds of 5 stations for reps (1 minute ON, 15 seconds between stations) of Box Jumps (18"), Sit ups, Lunges, Air Squats and Burpees. First round I got 83 reps, next round I got 86 reps.
No mobility work
Sunday, May 1, 2016
24 Hour Fitness
(9:00AM) self workout
Buy In: 13 laps on track (13 laps/mile), then dynamic warm up
15 minutes of drills, double unders, double under attempts. I had better success when jumping higher and strung together 5 in a row (PR!!!).
Hand Stand Kick Ups
Started with Tacke shoulder warm up and bear crawl. Then hand stand hold and kick up attempts. On about 5 sets, I managed to get up 3 times with one hold for about 2 seconds.
Warmed up with kip swings, then did a few strict pull ups, a few kipping pull ups, and a few chest to bar attempts. I was not getting nearly high enough and would like to bake some bar rows into my training.
Cash Out: 13 laps on track (13 laps/mile), then ab work (6x9 tuck ups) and 10 knees to elbow
1:10 total workout