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
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.
10 rounds for time of:
I finished this in around 8 minutes. The first 2 rounds I did 5 knees to elbows, but that dropped off quick.
45 minutes total workout.
Thursday, September 29, 2016
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.
Wednesday, September 28, 2016
Tuesday, September 27, 2016
Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles
I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.
Hang Power Clean
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
5 minute row (1100m, 64 calories), foam rolling
Jump Rope (15 min)
drills, singles, doubles - 13 unbroken
12 Rounds for time of
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
5 minute row, air squats, inchworm, down dog, up dog, good mornings
Build up with 45#, 135#, 155#, 185#, 205#
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.
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
10 to 20"
8-6-6-4-4 to 24"
15-12-9 with 35#
5 with 53#
5-2 (right psoas felt tight)
1 hour total workout
Friday, September 23, 2016
Calf smash, piriformis, foam roll posterior chain. Lunge and stretch out hips and ankles
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
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#
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
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)
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.
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
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.
Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#
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
Foam roller, 1000m row
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
24 Hour Fitness
8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#
WU 5x95#, 5x145#, 3x185#
Shoulder to Overhead Strict Press
40 minutes total workout
Classic Barbell (Alec)
Air Squats, Pass throughs, OH Squats with PVC
WU with 45#, 95#
Bulgarian Split Squat
WU with 45#, 95#
singles and doubles to 20 total
40 minute total workout
Wednesday, September 14, 2016
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Warm up with 45#, 95#, 135# then
This felt pretty good and is designed based on 70% of my 275# 1RM
Warm up with 45#, 65#, 95# (95# was too heavy)
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
(1:30 PM) with Sameer, Geoff, and Fabby
Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees
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.
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
These felt great, but I worry that my lats will feel it tomorrow.
Monday, September 12, 2016
24 Hour Fitness
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)
24 Hour Fitness
4 laps on track, 5 inch worms with push-up, up dog, down dog.
30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)
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
1x145# - Failed
Friday, September 9, 2016
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
Warm up with 45# and 65# then
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.
100 Double Under/attempts
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
3.34 miles (37:15, 11:10 min/mile pace)
10x3 reps warming up with air squats and good mornings between sets
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
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
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.
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.
Friday, September 2, 2016
Thursday, September 1, 2016
Warm Up (30 min)
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)
I used 135# for this and focused on elbows in good form
Finished with 100 Ab Mat sit-ups