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.

Friday, September 30, 2016

Overhead Walking Lunges

Friday, September 30, 2016

Oracle Gym

12:00 PM

Warm Up 

5 minute row, 30-20-30

OH Walking Lunges

Used short Olympic Bar for these.  I did 10 sets of 6 steps, starting with 25#, then 45#.  I tried 65# for one round, but felt really wonky.  Putting on the knee sleeves helped.  I was more comfortable in Nano's than Olympic shoes.

I felt relatively stable in the OH position, but am a far cry from doing 25 feet at 95#.  This is my goal as redemption for 16.1.

Metcon

10 rounds for time of:
3 K2E
5 push-ups

I finished this in around 8 minutes.  The first 2 rounds I did 5 knees to elbows, but that dropped off quick.

No mobility

45 minutes total workout.

Thursday, September 29, 2016

Hand Armor Liquid Chalk


As I have made the transition away from the CrossFit box, I miss chalk.  I finally decided to give liquid chalk a try and I was very impressed.

After warming up, I dropped about a nickel sized round onto my hand and rubbed it into both my hands.  The alcohol base quickly evaporated and I was left with a pretty good grip for 4 warm up sets and 5 work sets on deadlift.  After finishing the rest of my workout, the stuff rinsed off easily with soap and water.

If you decide to give the product a try, use my affiliate link/code and I get a small kickback.

http://www.handarmorchalk.com?afmc=1l

Deadlifts

Thursday, September 29, 2016

Oracle Gym

11:20 AM

Warm Up

5 minute row, air squats, pass throughs, OH squat with PVC, inch worms with push-up, up dog and down dog

Deadlift

Warm up with 45#, 135#, 155# and 185#

5x5 @200# E3OM

Handstand Push-ups

Warmed up with bear crawl, wall walk up and holds.  Then I grabbed a yoga block and tried doing some handstand push-ups.  Yoga blocks are 9" x 6" x 4".  I started with the tall orientation and was able to do a push-up.  I then went to the medium orientation and did 1 + 2 + 2 reps.  Finally I tried the lowest orientation and could lower and hold, but not press up.  Still a very big win for me.

I finished with a teeter, tripod to planks and bridges.

Wednesday, September 28, 2016

Run

Wednesday, September 28, 2016

Oracle Gym

11:45 AM

Run

3.34 miles (34:19, 10:16 minutes/mile)

Finished with body weight exercises

8 pull-ups
8 air squats
6 push-ups
2 pull-ups
8 air squats
7 push-ups
2 pull-ups
8 air squats
8 push-ups

Tuesday, September 27, 2016

Olympic Weightlifting

Tuesday, September 27, 2016

Coach Jonathon

1:30 PM

Warm Up

Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles

Deadlift

10-8-6-4

I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.

Hang Power Clean

5-5-5-5-5

I did 95#, 105#, 115#, 120#, 120#

Extension looked good, but my butt needs to go further back.  Jonathon recommending working on glute activation exercises like clam shells.

Monday, September 26, 2016

Metcon

Monday, September 26, 2016

Oracle Gym

12:15 PM

Warm Up

5 minute row (1100m, 64 calories), foam rolling

Jump Rope (15 min)

drills, singles, doubles - 13 unbroken

WOD

12 Rounds for time of

3 Dips
7 Ab-mat Sit-ups

Good workout.  Finished in 8:21.  I was originally planning for 10 rounds, then considered a 12 minute AMRAP before settling on 12 rounds.

cool down with some down dog, up dog

45 minutes total workout

Deadlift

Sunday, September 25, 2016

Aspire Fitness

8:00 AM

Warm Up

5 minute row, air squats, inchworm, down dog, up dog, good mornings

Deadlift

Build up with 45#, 135#, 155#, 185#, 205#

E3OM

3x215#
2x225#
2x2x2x235#

Pull-ups

Warm up shoulders with hangs, kip swings

1-2-3-4-3-2-1 Strict pull-ups

No cool down

Signed $10 down $10 per month membership with Brittney

Aspire Fitness is a pretty good gym - lots of free weights, the right machines, cardio equipment, squat racks, incline, decline, flat benches, rig with rings/TRX and pull-up bars, 700# of bumper plates, descent barbells (deadlift style without center knurl) and the creme dela creme 60 yard sled push/pull turf.  They also have on demand classes and a theater cardio room.  Very clean and good extra amenities like child care, tanning and massage chairs.

Box Jumps

Saturday, September 24, 2016

Garage Gym

8:55 AM

Warm Up

1/3 mile run in park

Jump Rope (15 min)

Single, drills, double attempts

17 doubles unbroken, PR!

Handstand Push Up Progression (15 min)

Pass throughs, air squats, OH squats with PVC - 10-10-10

Teeters, handstand holds, lower/raise to 2 pillows, lower to 1 pillow

Forward roll, hollow body hold, Superman, bridge attempts, candlestick to pancake

Box Jumps

10 to 20"
8-6-6-4-4 to 24"

KB Swings

15-12-9 with 35#
5 with 53#

GHD Sit-ups

5-2 (right psoas felt tight)

1 hour total workout



Friday, September 23, 2016

Run

Friday, September 23, 2016

Oracle Gym

11:45 AM

Warm Up

Calf smash, piriformis, foam roll posterior chain.  Lunge and stretch out hips and ankles

Run

3.33 miles (35:22, 10:37 min/mile)

Felt really good, wore calf sleeves and settled into good tempo on miles 2 & 3.

Finish with mobility

Stiff leg deadlifts to open hamstrings, couch stretch, calf raise machine

Thursday, September 22, 2016

Front Squat

Thursday, September 22, 2016

Oracle Gym

11:45 AM

Warm Up (15 min)

5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches

Front Squat (25 min)

Start with wrist mobility, forearm, triceps, lat smash

Warm up with 45#, 65#, 95#, 115#

5x3 E3OM

135#
135#
140#
145#
150#

Single Leg Squats to bench (15 min)

2 sets of 5 reps each leg

Discussed deadlift, mobility at length with Nicole

Handstand Push-up Progression (25 min)

Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet.  I did 8 reps.

Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up.  This was a little easier, I did 2 reps.

1 Wall Walk-Up and hold

Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks.  With block on end and 2 blocks stacked on each other, I could do an inverted push-up.  With 1 block at lowest setting, I could lower to block, but would then fail to push-up.

Wednesday, September 21, 2016

Deadlift Week 2

Wednesday, September 21, 2016

Fit@Oracle

11:40 AM

Warm Up (15 min)

5:00 min row, 1078 meters, average watts around 127.

Downward dog, upward dog, inchworm (straight legs), side lunge, over the fence forwards and backwards, single leg pivots

Dead Lift (30 min)

Warm Up

10x45#
8x95#
6x135#
3x155#
3x175#

5 set of 5 reps at 190# E3OM

This felt pretty good.  I had Nicole check my form and she reinforced stable shoulders, upper thoracic and weight in the heels.  I am still loving the new TR lites.

Jump Rope (15 min)

15 minutes of drills, single unders, double under attempts

Finished with 10 knees to feet.  I tried it with my hands behind my head, but missed.  I still need to work on hip mobility.  This took about 5 minutes.  No cool down.

Weightlifting Efficiency

I was listening to a discussion with Barbell Shrugged interviewing Justin Thacker of The L.A.B. Gym in St. Louis.  Justin has created a gym with breakouts for weightlifting, CrossFit, personal training, monostructural training and strongman training.

One thing that struck me is that for the majority of athletes, Justin recommended specific training.  Accessory movements aside from those to prevent muscle imbalances should be reserved for intermediate and advanced athletes.

For example if I want to clean & jerk, I should clean & jerk.  Bands, pulling from blocks, hang cleans, power cleans will not provide the same stimulus as doing the full movement.

Another point that struck me was Justin's efficiency guidelines:

Front Squat = 85% of Back Squat
Clean = 90% of Front Squat
Snatch = 78%-82% of Clean & Jerk

While these are rough guidelines and athletes may or may not fall into them, it did provide a good reference for me.  Justin further clarified that Deadlift will often be all over the place and not correlate with weightlifting or squats.

Finally Justin alluded to his super secret programming spreadsheet code named "Megatron."  This little gem is slowly accumulating data to develop customized programming, progression and peaking schedule.  For example, based on the weights you are hitting and success rates, he can predict what you should be doing down the road.

Tuesday, September 20, 2016

Pendlay Rows

Tuesday, September 20, 2016

Coach Jonathon

1:30 PM

Warm Up

Got there early for body composition screening (19.9%, I think she measured low).  Did some foam rolling and pointed toes lunges.  I could not do toe in the air lunges.

Bench Press

10-8-6-4

Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#

Pendlay Rows

10-8-6-4

Jonathon coached this with a little knee drive and did not emphasize the flat back.  The movement could best be described as a cheater upper back row.  I set up from the floor and did explode it into my sternum.  I did sets at 95#, 115#, 135# and 155#

Finished with some handstand technique work that went really poorly.

Monday, September 19, 2016

Bench Press

Monday, September 19, 2016

Oracle Gym

12:20 PM

Warm Up

Foam roller, 1000m row

Bench Press

8x95#
8x115#
5x135#
2x155#
2x165#

Burpees

10x5 EMOM

Took about 25 seconds to do 5 burpees and then had a 35 second rest.  Still very winded, but kept much better form than usual.

50 minute total workout time

DeadLift

Sunday, September 18, 2016

24 Hour Fitness

9:15 AM

Warm Up

8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#

Dead Lift

WU 5x95#, 5x145#, 3x185#

Work Sets

3x215#
2x225#
1x1x1x235#

Shoulder to Overhead Strict Press

8x45#
6x65#
5x85#
4x95#
3x105#

40 minutes total workout

Back Squat

Saturday, September 17, 2016

Classic Barbell (Alec)

8:30 AM

Warm Up

Air Squats, Pass throughs, OH Squats with PVC

Back Squat

WU with 45#, 95#

5x135#
5x155#
3x175#
3x185#
3x185#

Bulgarian Split Squat

8xBW
8xBW+20#
8xBW+20#

Bench Press

WU with 45#, 95#

5x135#
5x145#
5x145#

Pull-ups

5 unbroken
4 unbroken
singles and doubles to 20 total

40 minute total workout

Wednesday, September 14, 2016

Surovetsky (Surovekskey) Deadlift

Wednesday, September 14, 2016

Oracle Gym

11:45 AM

Warm Up

Sampson stretches, 30-20-30, Good mornings/jump rope couplet

Deadlift

Warm up with 45#, 95#, 135# then

5x5@185# E3OM

This felt pretty good and is designed based on 70% of my 275# 1RM

Thrusters

Warm up with 45#, 65#, 95# (95# was too heavy)

5x5@75#

This felt pretty good.  I was most focused on hip extension and resting at the top of the movement.

Finished with mobility - wall squat, couch stretch

Surovetsky (Surovekskey) Deadlift Program

I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program.  It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting.  I have put up 315# before, but opted to start with a more recent max of 275#.

Tuesday, September 13, 2016

Cleans - Jerks

Tuesday, September 13, 2016

Coach Jonathon

(1:30 PM) with Sameer, Geoff, and Fabby

Warm Up

Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees

Clean

5-4-3-2-1

I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#.  These felt good.  I want to focus on hip extension followed by pulling.

Jerk

3-3-2-1

I jumped right in doing sets at 75#, 95#, 105# and 115#.  These felt lousy and I kept hearing the queue to get the back toe in.  My back toe was flaring out which was opening my hips.  With heavier weight, this could have been ugly.

As there were 4 of us using the same bar, this took the full hour.  After class I spent 30 minutes doing some of the stuff we missed from the

4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch

Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.

I followed this with

Alt DB Snatch

6@25#
6@35#
6@40#
4@45#
4@50#

These felt great, but I worry that my lats will feel it tomorrow.

Monday, September 12, 2016

Wall Ball Shots

Sunday, September 11, 2016

24 Hour Fitness

(8:05 AM)

Warm Up

13 laps on track (1 mile), foam roller

30-20-30 (only did 20 OH Squats with PVC)

Wall Ball Shots

Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in

100 wall ball shots (12#, 10')

T2B Progression (10 minutes)

Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)

Hang Power Clean

Saturday, September 10, 2016

24 Hour Fitness

(7:45 AM)

Warm Up

4 laps on track, 5 inch worms with push-up, up dog, down dog.

Burpees

30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)

Box Jumps

30 for quality

Box Jump Offs

30 as prep for back flip progression

Hand Stand Kick-ups Holds

I tried lowering a couple of times, but only made it part way.

Held one for 25 seconds.  PR!!

Hang Power Clean

Warm up with 45#, 65# and 85#

2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x125#
1x135#
1x145# - Failed
1x145#


Friday, September 9, 2016

Front Squat

Friday, September 9, 2016

Oracle Gym

11:45 AM

Warm Up 

4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups.  Done Tabata style 0:20/0:10

10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill.  Done with a 20#KB

Front Squat

Warm up with 45# and 65# then

5x5 E3M

I used 95#, 115#, 125#, 135# and 135#.  These were heavy.  I wore my lifting shoes for all sets and put a belt on for the last 2 sets.  My core felt stable, but I was dropping my elbows.

WOD

100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)

I strung a few of the double unders together, but it was a lot of single attempts.  The Toes to Bar was not kipping, but I would do several before getting off the bar.  The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher.  Still a good workout.  I finished in a little over 15 minutes.

Finished with 5 minutes on the foam roller.

Thursday, September 8, 2016

Deadlift

Thursday, September 8th, 2016

Oracle Gym

12:00 PM

Run

3.34 miles (37:15, 11:10 min/mile pace)

Dips

10x3 reps warming up with air squats and good mornings between sets

Deadlift

5x10 E3OM

I used 135# and this was surprisingly tough.  I did all the sets unbroken touch and go.  Even with the hook grip, hold the bar for the 45 second sets was not trivial.  I definitely need to spend more time on this.  I felt good about set up and torso stability.

Finished with mobility - Squat against wall and couch stretch

Wednesday, September 7, 2016

Overhead Press

Wednesday, September 7, 2016

Oracle Gym

11:45 AM

Warm Up

2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each

Quadruped hold, 3x handstand hold followed by hollow body hold

WOD

3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)

This was harder than I expected and I never felt comfortable with my snatch motion.  I finished in 13:30.

Overhead Press

5x3 E3OM

I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#.  This was really tough and my last set was pretty sloppy.  Although I could get set, my back would arch during the heavy reps.

OH Squat

Saturday, September 3, 2016

24 Hour Fitness

7:50 AM

Warm Up (25 min)

4 laps on track, foam roller, banded stretches, 30/20/30

OH Squat

5-5-5-3-5-2-2 with 45# bar, paused at bottom on sets of 2

Pull-ups

10 singles

Jump Rope (15 min)

Singles and Doubles

Friday, September 2, 2016

Run

Friday, September 2, 2016

Oracle Gym

12:00 PM

Run

3.34 miles, 35:09, (10:32 min/mile)

Handstand Technique (15 min)

Warm up with bear crawl forward/backward
Headstand
4 rounds
- 1 wall walk-up
- 1 handstand kick-up/hold

Thursday, September 1, 2016

Bench Press

Thursday, September 1, 2016

Oracle Gym

12:00 PM

Warm Up (30 min)

500m row

30-20-30 Air Squat-Pass Throughs-OH Squat with PVC

AMRAP 10 minutes of Arm Bar, Turkish Get Up, Windmill

This was a really good warm up and my shoulders and core felt ready to go.  I used a 20# KB and would do the windmill before lowering from the Turkish Get Up

1000m row (since the bench was in use)

Bench Press

10x3 EMOM

I used 135# for this and focused on elbows in good form

Finished with 100 Ab Mat sit-ups