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.

Sunday, July 31, 2016

Cleans

Sunday, July 31, 2016

24 Hour Fitness

(7:20 AM)

Warm Up

4 laps around track, foam roller, banded stretches (ankles, wrists, shoulders), about 25 minutes total

Handstand Technique

Bear crawl, forwards, backwards.  Candlestick to pancake.  Headstand (~20 seconds).  Did 3 wall walk ups with pretty good form.  Did 4 rounds of handstand kick-ups and on the last round had two 5 second holds!!

Cleans

Power cleans from floor

5x45#
5x95#
3x105#
3x115#
2x125#
2x135#
2x145#
2 failed attempts at 155#
1x145#

Friday, July 29, 2016

Burpees-Sprints

Friday, July 29, 2016

Coach Ben

(11:00 AM) with Craig, Tim, Ravel, John, Val, another girl and me

Warm Up

500m Row, banded good morning, banded squat walk sideways and back, banded hamstring curls

3 rounds Sprint 100m, backpedal back (50%, 65%, 80% effort), banded sprints to end of rig, quick feet.

WOD

10 rounds of

5 burpees
100m sprint

EMOM

then

5 rounds of

5 burpees
100m sprint

with partner (each partner does round and then tags out)

The burpees were tough, but I was managing each round in 30-40 seconds.  I was never rested for the next step and my last 5 sprints were jogs.  With a partner it felt easier, even though we were getting less rest.

Extra Credit

10 rounds of

10 Wall Balls (20#)
5 Toes to Bar

EMOM

This was supposed to be a 30# ball to a 10 foot target, but I could not even manage that.  I did 7-8 wall balls an the first 3 rounds, then 5 shots for the remainder.  On the toes to bar I similarly dropped from 4-5 down to 3 on the last 4-5 rounds.

Technique queue - Keep eyes forward and try to activate lats to get higher and touch toes.  I worked on this the last few rounds.  I was not touching the bar, but I was getting within 6 inches and they looked much better.

Finish with couch stretch, hamstring (pike against wall)

GHD sit-ups (8, 4)

Tuesday, July 26, 2016

Overhead Squat

Tuesday, July 26, 2016

Coach Meriah

(11:00 AM) about 10 of us including John, Jon, Tim, Ravel, a couple of girls and me

Warm Up

Run to fence and back, 30 air squats, 20 pass throughs, 30 PVC OH squats, downward dog, into pigeon, both sides, from squat raise one arm to sky and then the other, wrist mobility

Candlestick to curled up back to candlestick to pancake, happy baby

With barbell, racked on back push to overhead, jerk to overhead, drop to 50% to overhead, drop completely under to overhead.

Overhead Squat

5x3 E3OM

45#, 50#, 55#, 60#, 65#.  This felt good and I should have tried heavier.  Ravel and Tim were up to 135#

WOD

15min AMRAP

100DU
15 Ball Slams (30#)
15 KB Swings (24kg)

Fitness was 200 SU, 20# Ball, 16kg KBS.  I did between 20-25 DU/attempts and the balance of 150-160 SU.  20# dead ball and 20kg KBS.

I managed 3 + 60 rounds and felt pretty good about the effort.

Me and Ravel played with some tire flipping after class and then I tried the 70# stone to shoulder.

Monday, July 25, 2016

Power Cleans

Monday, July 25, 2016

Oracle Gym

(11:55 AM)

Warm Up

20 minutes starting with 1000m row, foam rolling, 3 times 10 PVC Good Mornings, 10 PVC pass throughs, abbreviated Burgener warm up.

MetCon

21-15-9

Power Cleans (75#)
Burpees

Fitness for men was supposed to be 95#, but I dialed this down.  Even with the lighter weight, I still had to break down the sets.  I finished in 11:18, which did not seem fast, but it was a solid effort for me.

After cooling off, I did about 10 minutes of handstand stuff that went horribly.  I did another 10 minutes of beaded jump rope (backwards and forwards).  Backwards was not nearly as weird as I thought it would be and I could quickly string together 20 singles unbroken.  The beaded rope was also much easier to do the single-single-double drill with.

Squats

Sunday, July 24, 2016

24 Hour Fitness

1:15 PM

Warm Up

15 minute warm up including 4 laps on track, banded ankles, shoulders and air squats

Squats

OH Squat

8x45#
7x55#
6x65#

Front Squat

6x95#
5x115#
5x125#

Back Squat

6x135#
5x155#
3x165#

Technique work

Did some T2B, but could not kip effectively.  Did a few leg raises with good kipping motion.

Pull-ups did around 10 (half strict & half kipping)

Battle Ropes did 3 sets of alternating up and down and sidewinders

Box Jumps (24") 10-8-6-4-2

Friday, July 22, 2016

Technique Work

Friday, July 22, 2016

Oracle Gym

12:00 PM

Warm Up

1000m row, foam roller, banded ankle mobility, banded shoulder mobility.  About 25 minute warm-up

Double Under Technique

15 minutes of drills and double under.  Best was 9 unbroken

Hand Stand Technique

Bear crawl forward and backwards.  Head stand static hold.  4 rounds of 1 wall walk up and 2-3 hand stand kick-up attempts.  15 minutes total effort.

Finished with some pull-ups,dips and knee-to-feet jumps

1 hour total workout

Thursday, July 21, 2016

CrossFit Games

The CrossFit Games started on Tuesday, July 19th and for this fan it is like the Super Bowl, Tour de France and everything else all rolled up into one.

I participated in the Open.  I watched all of the announcements and opted for the scaled versions of all of the workouts.  I am making steady progress towards doing all the workouts as prescribed in 2017.

I reviewed the Masters Qualifiers events.

Event 1:  21-15-9 Row For Calories/95# Thrusters
Event 2:  1 Rep Max Deadlift
Event 3:  15 minute AMRAP 55 DU, 15 C2B, 5 HPC 155#
Event 4:  55 burpees, 34 OH Squats (95#), 21 muscle ups

I rooted for the couple of folks in the gym that were invited to participate in the events based on their performance in the Open.

I watched the Regional events and was very impressed by all of the individual and team athletes.

EVENT 1

10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00

EVENT 2

Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M  70 lb.   F  53 lb.
Time cap: 20 minutes

EVENT 3

For time:
104 wall-ball shots
52 pull-ups

M  20-lb. ball to 10-ft. target
F  14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00

EVENT 4

4 rounds for time:
28 one-legged squats, alternating
15 power cleans

M  115 lb.    F  80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts

M  405 lb.     F  275 lb.

Time cap: 16 minutes

EVENT 6

For time:
1,000-m bike
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs
5 overhead squats

M  225 lb.    F  155 lb.

Time cap - 16:00

EVENT 7

For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

M  95 lb.   F  65 lb.

Time cap: 6:00

I watched in awe as the athletes suffered through grueling regional events and enjoyed all of the commentary from the booth.  Aside from event 3 (eliminating the time cap), I would not even be able to perform the movements.

Once the plate was set it was a long several weeks before the Games began.

The Games feel tame relative to the Regional events and seem to be more on par with the Open events.

For Individual Men 45-49

EVENT 1 - CALIFORNIA CLUB

Points available: 100 points
Location: Soccer Stadium
Tuesday morning

Masters 40-44, Masters 45-49, Masters Men 50-54
 For time:
 8 deadlifts (365 / 255 lb.)
 40 GHD sit-ups (women to 6-inch box)
 80 double-unders
 4 rope climbs
 80 wall-ball shots (20 / 14 lb.)
 4 rope climbs
 80 double-unders
 40 GHD sit-ups (women to 6-inch box)
 8 deadlifts (365 / 255 lb.)

20 minute time cap

EVENT 2 - ADIÓS AMIGOS

Points available: 100 points
Location: Soccer Stadium
Tuesday afternoon

Masters 40-44, Masters 45-49 and Teenagers 16-17
 12-9-6 reps for time of:
 Snatches (135-155-185 / 95-105-125 lb.)
 Muscle-ups

10 minute time cap

EVENT 3 - FEEL THE BERM

Points available: 100 points
Location: Soccer Stadium
Wednesday morning

Masters 40-44, Masters 45-49, Masters 50-54, Teenagers 14-15 and Teenagers 16-17
 4 rounds for time of:
 600-m berm run
 20 burpee box jumps (24 / 18-inch box)

20 minute time cap

EVENT 4 - DEUCE-DEUCE

Points available: 100 points
Location: Soccer Stadium
Wednesday afternoon

Masters 40-44, Masters 45-49, Masters 50-54 and Teenagers 16-17
 For time:
 22 toes-to-bars
 22 clean and jerks (95 / 65 lb.)
 80-m sprint down
 80-m sprint back

4 minute time cap, with event 5 starting 1 minute later

EVENT 5 - SQUAT CLEAN

Points available: 100 points
Location: Soccer Stadium
Wednesday afternoon

All Divisions:
 1-rep-max squat clean

Time cap: 5 minutes

EVENT 6 - D-BALL TRIPLET

Points available: 100 points
Location: Soccer Stadium
Thursday morning

Masters 40-44, Masters 45-49, Masters 50-54 and Teenagers 16-17
 3 rounds for time of:
 12 thrusters (115 / 80 lb.)
 6 bar muscle-ups
 3 D-ball cleans (150 / 100 lb.)

10 minute time cap

EVENT 7 - FINAL

Points available: 100 points
Location: Tennis Stadium
Thursday afternoon

Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17
  For time:
  27 chest-to-bar pull-ups
  Then, 2 rounds of:
  12 deadlifts
  9 hang power cleans
  6 jerks

*All completed with 185 / 125-lb. axel bar

10 minute time cap

Individual Men Competing for "Fittest on Earth"

EVENT 1 - RANCH TRAIL RUN

Points available: 100 points
Location: The Ranch
Wednesday morning

For time:
7-km trail run

EVENT 2 - RANCH DEADLIFT LADDER

Points available: 100 points
Location: The Ranch
Wednesday

Deadlift ladder

Similar to the 2009 deadlift ladder, where 1 rep is performed every 30 seconds through a series of 20 barbells that each increase in weight.

Men: 425-435-445-455-465-475-485-495-505-515-525-535-545-555-565-575-585-595-605-615 lb.

Women: 275-285-295-305-315-325-335-345-355-365-370-375-380-385-390-395-400-405-410-415 lb.

Athletes will lift in the reverse order that they finish the run. Last on the run will lift first. First on the run will lift last.

The deadlift ladder will begin 10 minutes after the last athlete completes the run.

EVENT 3 - RANCH MINI CHIPPER

Points available: 100 points
Location: The Ranch
Wednesday

For time:
50 wall-ball shots
25 med-ball GHD sit-ups
Hill sprint with med ball

Men use 30-lb. ball
Women use 20-lb. ball

EVENT 4 - OCEAN SWIM

Points available: 100 points
Thursday, 9 a.m. PT

For time:
500-meter swim

Athletes will start on the beach, swim out around 2 buoys, then finish back on the beach.

I am sure it will get juicier as more workouts are announced, but so far the workouts are relatively short and less intense than when they started out with Murph in 2015.

EVENT 5 - MURPH

Points available: 100 points
Location: Soccer Stadium and StubHub Center Grounds
Friday morning

Murph
For time, with a 20 / 14-lb. weight vest:
1-mile run
Then, 5 rounds of:
  20 pull-ups
  40 push-ups
  60 squats
Then, 1-mile run

Each athlete will wear weighted body armor for the duration of the event.

Time cap: 55 minutes

EVENT 6 - SQUAT CLEAN PYRAMID

Points available: 100 points
Location: Tennis Stadium
Friday afternoon

For time:
10 squat cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

Similar to Event 1 at this year’s regionals, athletes will progress through 5 stations at increasing weights with decreasing reps. Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar and then ranked based on the time at which they finished their last full segment.


Overhead Press

Thursday, July 21, 2016

Coach Meriah

(11:00 AM) About 10 of us including Nick, Ravel, Forrest, Kayla, Bob, Tom and me

Warm Up

Run to Fence and back.  Then 5 rounds of 15 seconds each jumping jacks, air squats, mountain climbers, jumping air squats.

Stretches from downward dog, raise leg and flop over, then drop into proud pigeon, then grab back foot, both sides then child's pose.

Tabata:  From table top, float knees, raise opposite arm opposite knee an shoot through into break dance pose, both sides, 3 times through.

Banded shoulders, biceps by ear (internal/external rotation), overhead, triceps

Strict Overhead Press

10x2 EMOM

75-75-75-85-85-85-95-95-105-105

Felt pretty good.  105# was too heavy, struggled with last set.

MetCon

800m Run
50 KB Swing
50 Wall Ball Shots

F – 35/16, 10/6
Rx – 44/26, 14/10
Rx+ – 53/35, 20/14

I used the Fitness weights and finished in 9:15.  I got the run in 3:47, the KB swing in 30/20 and the wall ball shots in 15/15/10/10.

Extra Credit

3x8 GHD sit-ups

6x legless rope climbs (got between 9-12 feet, never made it to the top).  This was a huge win for me and I want to shoot for a full legless rope climb.

Tuesday, July 19, 2016

Olympic Weightlifting

Tuesday, July 19, 2016

Coach Jonathan

(1:30 PM) Sameer, Jeff, Chuck, Donna, Jen, new girl and me

Warm Up

Ankle distraction, banded shoulder stretches, deep squat, foam rolling

Hang Power Clean

Work up to heavy

3@45#
3@95#
3@115#
3@135#
1@155# (this was ugly)
2@145# (this felt like a 2RM)

We also tried jumping from knees to feet.  This was clever and helps with clean form by overcoming mental blocks with landing low.  To up level can have arms in front rack or overhead.

Super Sets

1)  3 Rounds of 10 push-ups and 10 reverse dumbbell fly's (20#)
2)  3 Rounds of 10 axe choppers each side (25#) and 10 weighted pike sit-ups (25#)
3)  4 Rounds of 30 seconds Forward Leaning Rest (FLR, push-up position), 30 seconds Superman

Finish with Pigeon Stretch and couch stretch on bench (ankle hooks over bench, stand straight up to get a good quad stretch.

Deadlift

Tuesday, July 19, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam roll, banded ankle mobility

Deadlift

6x95#
9x145#
6x185#
3x225#
1x275#

Felt pretty good

MetCon

4 Rounds of
30 seconds Wall Ball (12# to 10')
30 seconds KB Swings (35# then 25# for last 2 rounds)
30 seconds Mason twists
30 seconds burpee over bar
30 seconds sit-ups

This was a good circuit.  I was getting 12-13 wall ball shots, 11-12 KBS, 11-15 twists, 4 burpees and 10-11 sit-ups.

We finished with 1 lap of walking lunges (unweighted) around the track

Friday, July 15, 2016

Thrusters - Helen

Friday, July 15, 2016

Coach Ben

(11:00 AM) 5 of us including John, Steve, Sherri, Ravel and me

Warm Up

30 minute warm up including 400 m run, couch stretch, gorilla crawl, butt kicks, high knees, duck walk, prison squats, leg over fence backwards and forwards, bear crawlesque bring hands forward hop both legs towards hands, couch stretch, handstand static hold belly facing wall.

Pass throughs, backwards pass throughs, PVC thrusters (visualize attempts), banded shoulder stretches with dynamic elements.

With 45# bar, cleans, shoulder to overhead, squats, thrusters.

Thrusters

2 RM

I worked out with John and we did 65#, 85#, 95#, 115#, 135# PR!!

Max reps in 2 minutes (Fitness 75/55#, Rx 95/65#, Rx+ 135/95#)

I used the Fitness standard and got 19 reps at 75# (9, 6, 3, 1)

Helen

3 Rounds of
400m Run
KB Swing 55#/35#
12 Pull-ups

I was shooting for Rx, but after grabbing the 55#KB, I opted for 35# for the swings.  Runs were slow around 2:30, first 2 rounds of KB swings were unbroken.  All the pull-ups were broken with 3-2-2 or 3-2 and then singles.

I finished the first round around 4 min, second round at 8:40 and the third round at 13:17.  I felt pretty good about the effort and want to work on heavier KB swings and unbroken pull-ups.

The last time I did this workout was on July 27, 2015 when I finished in 11:32.  This was about 2 minutes slower, but still ahead of the first time I did the workout on June 1, 2015 when I finished in 14:03.

Wednesday, July 13, 2016

Front Squat

Wednesday, July 13, 2016

Oracle Gym

11:00 AM

Warm Up

Run 10 minutes on treadmill, 5.6 mph, 1.0% incline, then foam roller, pass throughs, bear crawl, and Tacke shoulder sequence.

Hand Stand Work

15 minutes of wall walk ups and kick up to overhead

Felt really good today.  I was pretty close to the wall on walk-ups and was releasing 1 foot.  On the hand stand kick-ups, I could get up most rounds, but am still struggling to hold the position.

Front Squat

5x45#
5x95#
5x115#
5x135#
2x145#
2x155#

Lower back felt really tight from yesterday.

Finish with
10 sit-ups, hang from pull-up bar
10 sit-ups, hang from top position
10 sit-ups, 1 pull-up

Tuesday, July 12, 2016

Olympic Weightlifting

Tuesday, July 12, 2016

Coach Jonathon

(1:30 PM) Donna, Jen, Sameer, Jeff and me

Warm Up - Foam rolling

Hang Power Snatch

3x45#
3x95# - failed miserably
3x65#
3x65#
3x75#

Focus on hip extension and then getting under the bar

MetCon

8 min AMRAP

6 DB Half Moons (25#, this was a little too heavy)
10 DB Swings (35#, this was right)

4 min rest

8 min AMRAP

10 DB/BB Pike Sit-ups (25# DB then 25# barbell)
10 Alternating DB Snatch (35# DB)

On the first AMRAP I managed 5 rounds + 15 reps.  The half moons were brutal.  I had a tough time maintaining a flat back and the DB Swings offered little in the form of rest.

On the second AMRAP I got 4 rounds.  The sit-ups were hard, but not as hard as I expected.  The DB snatches were really good and I was focusing on getting under the bar rather than straightening my arm.

Monday, July 11, 2016

Baseline

Monday, July 11, 2016

Oracle Gym

12:00 PM

Warm Up

Row, foam roller, prep for baseline.

Baseline

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

I finished the row in 1:56.1 and the overall workout in 6:39 (4 seconds slower than last July).  I did the squats and sit-ups unbroken, went 10/5/5 on the push-ups and 2-1-1-1-1-1-1-1-1 on the pull-ups.

2RM Back Squat

I warmed up with 45#, 95# and 135# and did efforts at 155#, 175# and 185# to establish a 2 RM.

Cooled down on stationary bike.  (40 minutes total)

Saturday, July 9, 2016

DT

Saturday, July 9, 2016

Garage

9:00 AM

Warm Up

Beaded rope jump rope drills, some double unders

DT

5 Rounds of

12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

I used 95# and was focused on quality of movement versus intensity.  I would set the bar down during the sequences and took short breaks.  Somewhere between 3-4 minutes per round.

Finished with 100 rope skips and 10 dips (3-2-2-1-2)

Friday, July 8, 2016

Bench Press

Thursday, July 7, 2016

Oracle Gym

3:20 PM

Warm Up

Row 1000m focus on good form, drills.  Foam rolling

Overhead Squat

5@45#, 50#, 55#, 60#
4@65#
2@70#
1@75# - did not go to full depth

Jump Rope 

Did some drills, double under attempts with beaded rope and various other ropes at the gym.  I forgot mine.  15 minutes total.

Bench Press

5@45#
8@95#
7@135#
5@155#
2@175#
1@185#

Tuesday, July 5, 2016

Olympic Weightlifting

Tuesday, July 5, 2016

Coach Jonathon

1:30 PM with Sameer, Donna and Jen

Warm Up

Foam rolling.  Then bird feeders with kick, lunge torso twist, bear crawl, side lunge and pivots

Power Clean/Hang Power Clean

Everybody cycled through the bar for a few reps.

Conditioning

6 Rounds for quality

4 DB power cleans, 4 DB Push Jerks, with 60-90 seconds rest between rounds.  I used 35# and should have gone heavier.

1 Round for Time/Quality

20 alternating DB Snatch (35#)
20 V-ups
20 lunges (2x30# held at sides)
20 Supermans (arches)

Finished with lacrosse ball on back, banded quad flossing, lacrosse ball on piriformis

Front Squat

After class I did some Front Squats

5@45#, 65#, 75#, 85#, 95#

Focusing on good technique and pause, straight up at bottom.


Saturday, July 2, 2016

Back Squat

Saturday, July 2, 2016

24 Hour Fitness

(8:00 AM)

Warm Up

4 laps around track, foam roller, crab walk, bear crawl, wrist warm up

Wall Walk Ups - About a dozen, focusing on good hollow body hold at top

Jump Rope - drills, double unders.  Struggled at first getting 2-3 at a shot, then slowed rope down and got 25 unbroken!  PR!

Back Squat

5@45#, 95#, 115#, 135#
4@155#
2@175#

Pull-ups - 4-3-2-1, then some T2B work

1:10 total time