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, August 31, 2016

Strict Press

Wednesday, August 31, 2016

Oracle Gym

12:30 PM

Run

3.34 miles, 36:55 (11:04/mile)

Shoulder warm up (5 min)

Pass throughs, arm circles, foam roller, kettle bell halos

Strict Press (15 min)

Warm up with 8x45#, 8x65# then

5x85#
5x95#
3x105#
1x115#

Tuesday, August 30, 2016

Olympic Weightlifting Class

Tuesday, August 30, 2016

Coach Jonathon

1:30 PM with Fabian, Jen, Sameer and me

Warm Up

Trunk rotations, touch behind toes and then reach over and behind head. side lunges

Dip Cleans

5x3 at 45#, 65#, 95#, 95#, 115#

MetCon

3 Rounds for Quality
10 V-ups (I did tuck-ups)
10 Russian Twists (12#)

then

21-15-9
Dumbbell Swings (25#)
Push Press (25#)

Finished with lacrosse ball mobility, including anterior tibia

Since it was a light class I added

Dead Lifts

6x135#
6x135#
5x185#
5x185#
3x235#
3x235#
1x255#
7x135#

Jump Rope

Tried some double unders, but my timing was all over the place.  Spent 20 minutes on this



Friday, August 26, 2016

Clean and Jerk

Friday, August 26, 2016

Coach Ben

(11:00 AM) 6 of us including Tim, Tim, Eric, Val, and me

Warm Up

400m jog

Crossover Symmetry - 20 pull straight back alternating arms, 10 air squats, 20 lat pulls, 10 reverse lunges, 20 alternating shoulder forward with straight arms, then 10 overhead press, 10 burpees.  Repeat with 5 air squats, 6 reverse lunges, 5 burpees

Barbell Warm Up - 5 strict press, 5 push press, 5 push jerk, 6 split jerk (alternating front foot).  2 rounds of overhead complex of 4 motions.  Then Shrugs, muscle clean, hang power clean, power clean.

Workout of the Day

1. Strength (keep weight low and focus on skill and warming up for workout)

OTM x5: (from rack)
Press + Push press + Push jerk + Split Jerk

I did 65#, 75#, 85#, 95#, 95#

Then
OTM x 5: (from ground)
Hang power clean + full power clean + push or split jerk

I did push jerks for the first 4 and finished with a split jerk at 95#, 105#, 115#, 125# and 125#

2. WOD

CL&J: 5
Burpee over bar: 12
AMRAP: 12 Minutes

F – 95/65 lb.
Rx – 135/95 lb.
Rx+ 185/125 lb. (Use if your clean and jerk is at or above 225/145)

I used 95# and finished 4 rounds + 7 reps.  The CL&J was not too bad, but I was doing singles.  The burpees as per my engine were the worst and I was stepping up in the first round to keep my breathing under control.

3. Extra Credit

T2B: 100 for time

I was wiped out after this workout.  I did some kips swings, some knees swings, some swings to legs parallel and then did 3 sets of kipping toes to bar as best I could.  I could string together 3 reps, but my toes did not touch, they cam reasonably close.

Met Mukund who is in CrossFit Light, works at GHX

Thursday, August 25, 2016

Back Squat

Thursday, August 25, 2016

Oracle Gym

(11:40 AM)

Warm Up

30-20-30 with red band (Air Squats-Pass Throughs-OH Squats)

Bear Crawl forwards and backwards

Hollow Body rocks - 3x10 (roughly tabata intervals)

Handstand warm-up:  60 second plank, 5x a few seconds forward leaning plank, 5x frog hold attempts.

Handstand Holds against wall - 6X (5-10 seconds each)

Back Squat

Back Squat in Smith Machine hold at bottom to open upper thoracic.

Build up weight (5x45#, 5x95#, 5x115#, 3x135#)

5x2 working sets E3OM - 155#, 165#, 175#, 185#, 195#

This was tough and very close to maximum effort

Pull-Up Dip Couplet

10 PU - 2 Dips
8 PU - 4 Dips
6 PU - 6 Dips
4 PU - 8 Dips
2 PU - 10 Dips

I wanted to do body weight but started a 20# assist on the second set of pull-ups.  Still a very good couplet.

Programming

I have been struggling with programming.  I dropped my CrossFit membership at the beginning of the year to focus on mobility and have been flipping around with picking up Main Site workouts and HyperFit programming.  Both of these options are very good, but I would like to become more aligned with addressing my personal weaknesses.

Big issues with the 2016 Open were Overhead Walking Lunges, Double Unders, Bar Muscle Ups, Handstand Push-ups, 55x225# Deadlifts.

I have been addressing the Double Unders and am up to 14 unbroken, but when fatigued, these fall apart.  I have progressed to a hand stand hold.  I need to time some of these today.  I have not been working on OH walking lunges, Bar Muscle Ups or Dead lifts.  My goals have evolved over the years.  When I started, I wanted a 135# clean and jerk, 135# snatch and a cartwheel.  Then I wanted general physical preparedness.  Now I want to complete the 2017 Open as prescribed (Rx).

CrossFit fundamental movements
  1. Air Squat
  2. Front Squat
  3. Overhead Squat
  4. Strict Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Med Ball Clean

Functional Movement Pyramid
  1. Position
  2. Movement
  3. Speed
  4. Load

Components of Fitness
  1. Cardiovascular/Respiratory Endruance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy
I am becoming committed to creating my own programming.  While this will likely go as poorly as my self prescribed triathlon coaching, it will force me to think rather than enter the box, be told what to do and forget about adaptation and what I am trying to achieve.

Wednesday, August 24, 2016

Bench Press

Wednesday, August 24, 2016

Oracle Gym

11:15 AM

Warm Up (20 min)

4 rounds of
0:15 Jumping Jacks
0:15 Air Squat
0:15 Mountain Climbers
0:15 Jump Squat
0:15 Rest

QPED Pointer - 4 rounds of Static L/R, Dynamic L/R

Jump Rope - Tabata singles, drills, then double under/attempts

Bench Press

1x20 RM

I used 95# and it was tough.  I might have had 100# in me, but not 105#.  I did two additional sets at 115# (7 reps, 6 reps).

Metabolic Conditioning

For time:
1000m Row
100 sit-ups
50 PS (65#) - scaled to 55# HPS

This was exhausting as expected.  The row was OK and I finished in 4:50.  The sit-ups were OK through 20 and then I was doing sets of 10 and 5.  The Hang Power Snatches were the same.  I got the first 10 and then sets of 5.  I could not imagine going from the ground for all of them.  I finished in 19:05.

Mobility - finished with squat against wall and couch stretch.

1:05 total workout time

Tuesday, August 23, 2016

Olympic Weightlifting Class

Tuesday, August 23, 2016

Coach Jonathon

(1:30 PM) Sameer, Donna, Fabby and me

Warm Up

Foam rolling, Pass-throughs, Sampson Stretches

Smith Machine squat holds

Heaving Snatch Balance

With Snatch grip and bar on back, dip butt back and drive and then drop under the bar.

4 sets of 5 reps (45#)

Bulgarian Split Squat - Cuban Press

Bulgarian Split Squat - With toes on bench, squat down until knee touches and then come up.

Cuban Press - High elbows, rotate elbows under bar, press overhead, drop elbows, rotate elbows over bar and lower.

3 sets of 8 reps
Bulgarian Split Squat (BW, BW, BW+10)
Cuban Press (45#, 45#, 45#)

Metabolic Conditioning

3 rounds of

20 Wall Squats
20 Pike to Tuck sit-ups
20 Russian Twists (12#)

This was tough.  After the Russian Twists, it was a chore just to hold my arms overhead for the wall squats.

Monday, August 22, 2016

Back Squat

Monday, August 22, 2016

Oracle Gym

1:15 PM

Run (37 minutes)

3.3 miles

Back Squat

8x45#
8x95#
8x115#
8x115#

Focus on speed.  Then did some OH squat with broom handle and 4 reps at 45#

3x Handstand Holds 5-10 seconds, 1 wall walk-up

Jump rope singles with beaded rope

Box Jumps

Saturday, August 20, 2016

24 Hour Fitness

7:55 AM

Warm Up (15 min)

4 laps around the track, foam rolling, banded shoulder stretches, bear crawl

Jump Rope (10 min)

Tabata singles/drills, Double under attempts.  I was managing between 3 and 14 unbroken

Handstand (15 min)

Wall walk-ups 4x1 every 30 seconds
Kick-ups
Handstand holds against wall

Pull-ups (5 min)

Hang/Kip then 10 reps on climbing grips

Box Jumps (15 min)

21-15-9 to 18" box
6-4-2 to 24" box
1-1-1 to 30" box PR!!!

This was a huge mental win for me as it took me about 4 approaches just to decide to jump.  I don't know why this additional six inches represented such a mental block, but properly warmed up I felt pretty good about it.  I don't see workouts at 30 inches in my future anytime soon, but it is now fathomable that I could do a back tuck with the right combination of training and coaching.

Friday, August 19, 2016

Front Squat

Friday, August 19, 2016

Coach Ben

(12:15 PM) about 8 of us

Warm Up

Run to fence, 10 air squats, 10 leg swings each leg, run back

With wall ball, lay back on ball with toes pointed and arms overhead for a 90 second stretch
10 wall ball squats.
Repeat stretch this time holding 25# plate (I could not do this).
10 wall ball cleans.
Runners lunge stretch then straighten knee for 10 on each side.
10 wall balls.
10 leg swings each leg.
10 clean to wall ball.

Front Squat (FSQ)

Warm up with 10 FSQ with barbell, hang from bar, then 10 more with big breath and braced core at top, kip swings

Open up shoulders by narrow grab with bar behind back and work elbows around.

Warm up to first set

5x3 E3OM

115#, 3 pull-ups with toes in front
135#, 3 ring pull-ups
145#, swing to horizontal and then pull-up
155#, Muscle up transitions
155#

WOD

500m Row
400m Run
30 Burpees
20 KB Front Squat (Rx for men was 53#, I used 35#)
10 Muscle-ups (Fitness was 2 pull-ups and 2 dips for each MU, I did these)

I finished in 13:03 and felt really good about the effort.  The burpees were the toughest part and after the first 12, I had to break up the sets and break form.

Extra Credit

10x2 Rope Climbs EMOM.  I did singles for 6x1 Rope Climbs EMOM.


$75 bag for your knee sleeves??



Yes, for a low $75 (and free shipping if you buy two other items) you can have this jazzy kit bag from Rogue Fitness to hold your knee sleeves, jump rope, tape, wrist wraps, gymnastics grips, and gloves.  It even has a separate compartment to seal off chalky items.

I respect Rogue and appreciate their support of the CrossFit games and athletes everywhere.  I like that they continue to invest in new and innovative products.  They are certainly known as a premium brand and command premium prices, but this is pushing that boundary a little bit.

I do carry a bunch of personal equipment to the gym everyday including:

Olympic lifting shoes - Adidas Powerlift 2 size 9 (8/28/2015)
Powerlifting shoes - Reebok CrossFit TR Lite size 9.5 (9/8/2016)
Weight belt - Weider size Large (1/14/2011)
Rock Tape Knee Caps - 5mm Large (9/8/2016)
Jump Ropes (beaded  - 98" and speed - 106") - Jump-N-Rope - 106" (11/28/2015, 1/16/2016)
Wrist Wraps - Nordic Lifting 14" (10/6/2015)
Gloves - Mechanix Wear Original Vent Glove, Covert, Medium (5/11/2015)
Tape - misc, Jaybird Elastic, Adhesive 2"
Hand Armor Liquid Chalk (9/27/2016)
Long socks (for rope climbs) - Adidas Soccer Socks
Calf sleeves (for long runs) - SLS3 FXC Compression Day Sleeves Men's Size 4 (6/12/2014)
Spare t-shirt
Fitness bands - Functional Fitness red and black
$5 bill
Hydration
Keys

I have been in the market for knee sleeves (Rehband Rx 5mm Size Large).  However, I hope that I can hold off getting anything like bag.

Other shoes:

Reebok Nano 4.0 size 9.5 (4/9/2015)
Inov-8 F-lite 195 size 9.5 (10/27/2015)

Not sure why my beaded rope is so much shorter than the speed rope, but I will replace with 9' rope when ordering and just add in a couple of knots.

Thursday, August 18, 2016

Run

Thursday, August 18, 2016

Oracle Gym

(12:00 PM)

Run (35 min)

3.36 mile loop.  Paced with a group at the beginning.

Skills (20 min)

3 rounds of 1 Wall Walk-up, 2 Handstand Kick-ups to wall

10 pull ups (3-2-2-2-1)

15 T2B (7-5-3)

Tuesday, August 16, 2016

Olympic Weightlifting

Tuesday, August 16, 2016

Coach Jonathon

(1:30 PM) 5 of us including Fabby, Donna, Geoff, Sameer and me

Warm Up

20 pass throughs, 10 around the worlds in each direction.  Burgener warm up - shrugs, high elbows, muscle snatch, hang power snatch with PVC

Snatch Balance

Drop under PVC

4 x 5 reps Snatch Balance with 45# bar.  This felt pretty good.

WOD

10 min AMRAP:

10 no push up Burpees
10 Alternating DB Muscle Snatch (25#)
10 Russian Twists (15#)
10 Turkish Get-ups (20# KB)

I got 1 round plus 37 reps.  The Turkish get-ups were agonizingly slow, but I maintained reasonable form.


Monday, August 15, 2016

Clean and Jerk

Saturday, August 13, 2016

24 Hour Fitness

8:40 AM

Warm Up (10 min)

4 laps on track, foam rolling, Sampson stretches

Jump Rope (5 min)

Double under work, several good unbroken sets 8-11 reps, then right calf started to tighten up.

Clean and Jerk (20 min)

Burgener warm up

10x65#
10x95#
8x115#

Sets were not unbroken.  After the first couple at 95#, they were all singles

Simms Street Center (15 min)

Stretching, hollow body holds, superman holds, 100 push ups


Friday, August 12, 2016

Run

Friday, August 12, 2016

Oracle Gym

11:15 AM

Run

3.3 mile Broomfield Loop

Technique

10 strict pull-ups
3x6 assisted dips
4 rounds of 1 wall walk-up, 1 handstand kick-up

Thursday, August 11, 2016

Push Press

Thursday, August 11, 2016

Coach Jeremy @ MBS CrossFit

(11:00 AM) 8 of us including Marissa, Sherry, Erika, Mandy, Ravel, Tom, Rusty and me

Warm Up

Quadraped pointers 16x20 seconds (20 seconds static L, 20 seconds static R, 20 seconds dynamic L, 20 seconds dynamic R, repeat)

Air squats with normal stance, wide stance, toes pointed in, narrow stance, etc (range of motion varied significantly).

Jump Rope, Plank Hold, Backstep lunges, Ab Mat Sit-ups - Tabata for 2 rounds

With 45# bar, strict press, kips swings, push press, pull-ups, push jerk (5-10 reps of each)

Push Press

5x3 E3OM - 65#, 95#, 105#, 105#, 105#

WOD

30 Thrusters
30 Pull-ups
30 Shoulder to OH

Fitness was 75# with elevated ring rows.  This was a tough workout.  I managed 15-5-5-5 on the thrusters.  I did ring rows and had to split those up as well 10-6-6-4-4.  The shoulder to OH should have just been a blast through.  Instead it was 10-5-5-5-5.  I still managed to finish in 7:37.  With the roughly 10 minute cap, I may have been able to do pull-ups, but was otherwise pleased with the effort.

Finish with mobility - banded shoulders and squat against wall.  Jeremy was doing the extra credit between classes (wall balls and muscle ups)

Tuesday, August 9, 2016

Olympic Weightlifting

Tuesday, August 9, 2016

Coach Jonathan

(1:30 PM) 5 of us including Jen, Fabby, Donna, Sameer and me

Barbell

6 rounds of 4 Power Snatch and 2 Overhead Squat

Alternated with Sameer and did 45#, 55#, 60#, 65#, 65#, 65#

Metcon

15 minute AMRAP

8 DB Hang Clean (25#)
8 DB Front Squat (25#)
16 Pike-Tucks

The sit-ups were the worst part.  I started a little fast and finished with 6 Rounds + 30 reps.

Finished with lacrosse ball mobility

Sunday, August 7, 2016

Back Squat

Sunday, August 7, 2016

24 Hour Fitness

8:45 AM (60 min total)

Warm Up (15 min)

4 laps around track, foam rolling, bear crawl forwards & backwards,

Jump Rope (15 min)

Drills, double unders and double under attempts.  About 75 including stringing together 16 unbroken!!

Handstand Technique (15 min)

Headstand, 2 wall walk ups then kick-ups.  Several handstand holds for 3-5 seconds.  Felt a lot more comfortable in the handstand position.

Back Squat

12x45#
12x65#
8x95#
8x95#
8x95#

Finished with some wall ball shots.  12# ball to 10' target - 10 reps, 5, reps, 7 reps.  Feeling pretty thrashed.

Thursday, August 4, 2016

Bench Press

Thursday, August 4, 2016

Oracle Gym

12:15 PM

Warm Up

1000m row and banded ankle/shoulder stretches, 15 minutes total warm up

Double Unders

Drills, double unders/attempts.  Got 13 once and 11 once.  Was often stringing a few together.  15 minutes total

Handstands

Started with headstand hold and then did handstand kick-ups and wall walk-ups.  Several times, I could kick up and hold.  Wall walk-ups were tighter than usual.  15 minutes total.

Bench Press

12x45#
12x95#
12x105#
12x105#
12x105# (failed set, only got 8 reps)

Tuesday, August 2, 2016

Olympic Weightlifting

Wednesday, August 2, 2016

Coach Meriah at Oracle Gym

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

Warm Up

Dynamic warm up - high knees down and back, butt kickers down and back, bounds opposite arm opposite leg, bounds same arm same leg, lunge to the side and pivot, drinking birds (kick leg forward and then Frankenstein forward to ground, duck walk

Air squat look at form, only go as low as you feel comfortable without breaking form.

Wall squat (squat therapy) - only go as low as you can before breaking form.  I need to work on hip and shoulder mobility.

Burgener warm-up

1.  Shrugs (meat shrugs, not shoulders)
2.  High elbows, weight should float up
3.  Muscle snatch (pivot wrists over)
4.  Drop to half squat
5.  Drop to best squat

A lot of emphasis on foot work and finding stance.  Shoulders back, chest high.  Finished with snatches from just above knee caps.  Chest tall, knees back, swing knees under and finish in squat snatch.  Everything was done with PVC.

Finished with 10 minutes of kick into handstands and wall walk ups.

Deadlift

Tuesday, August 2, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, banded ankle and shoulder stretches

Walking Lunges

1 lap around track (115 lunges) with 10# dumbbell in each hand

Deadlift

5x15 @ 95#, 105#, 115#, 125#, 135#

Conditioning

2 Rounds of 30 second stations:

Sit-ups
KB Swings (12kg)
Wall Ball shots (12# to 10')
Battle Ropes (alternating arms)

Not a bad little routine, I could manage 40 reps/rounds, but took a break about 20 seconds into the Battle ropes.

Monday, August 1, 2016

Front Squat

Monday, August 1, 2016

Oracle Gym

11:30 AM

Warm Up

3.3 mile run, followed by banded ankle stretches, pass throughs, banded shoulder stretches.

Front Squat

5x45#
5x65#
5x95#
5x115#
4x135#
2x155#

Finish with some technique stuff

Strict Pull-ups 5-3-2

Pike against wall, couch stretch

Kick-up to hand stand 4X, 1 wall walk up