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.

Monday, October 31, 2016

Bench Press

Monday, October 31, 2016

Oracle Gym

12:15 PM

Jump Rope

15 minutes of singles, doubles (best unbroken was 7 reps), drills, speed steps (74 in 1 minute)

Bench Press

Warm up with 45#, 95#, 115#

E2M

135# - 5 reps
155# - 3 reps
175# - 1 rep
185# - 1 rep
1953 - failed

40 minute total workout


Sunday, October 30, 2016

Deadlift

Sunday, October 30, 2016

Aspire Fitness

8:30 AM

Warm Up

Dynamic stretching, 5 minute row

Deadlift

Warm up with 135#, 155#, 185#, 205#

Main sets

3x225#
2x255#
1x1x1x275#

E3M

Sled Pushes

10x30 yards empty EMOM

Toes to Bar

5x5 reps EMOM

55 minutes total workout

Friday, October 28, 2016

Run

October 28, 2016

Oracle Gym

11:20 AM

Run - 3.34 miles (37:29, 11:14/mile)

Pull-ups/Push-ups

5-5
2-5
2-5
1-5

Handstand 

Kick-ups, HSPU to 9" block, Handstand lowers to 6" block.

OH Squat

5 sets of 3-4 reps with 45# barbell, focused on keeping butt back.

Thursday, October 27, 2016

Power Snatch

Thursday, October 27, 2016

Coach Jonathon

9:30 AM

Warm Up

Pass throughs, air squats, PVC OH squats, Frankenstein pivots

Power Snatch

Warm up with 65# then

2x3@95#
1x2@115# (PR!)
1x1@115#

Heaving Snatch Balance

With barbell on back rack position, dip, drive and then pull under the bar

1x8@45#
2x4@65# , 55#

Barbell Complex

2 Rounds of

5 Deadlift
3 Hang Power Clean
2 Jerk

I did the first round at 95# and the second round at 115#

--

Deadlift (Suroveksky Week 7, first session)

Warm up with 185#, 205# then

3x3@225#

Just another 2 weeks and then I will attempt to pull a heavy single to hopeful establish a new deadlift 1RM

New equipment - Our little barbell club got some VTX bumper plates and a new barbell.  It is not much, but it was a great luxury to be able to dump the 115# snatch rather than doing the eccentric on the way down.

Wednesday, October 26, 2016

Front Squat

Wednesday, October 26, 2016

Oracle Gym

12:20 PM

Jump Rope

15 minutes of drills, singles, doubles, really struggled today, best was 7 unbroken double unders

MetCon

5 rounds of 2 pull-ups and 8 abmat sit-ups, 1 minute rest, 5 rounds of 2 pull-ups and 8 abmat sit-ups.  This was a nice little couplet.  I did not time the first set, but the second was 4 minutes.

Front Squat

6x5@95# E2M

This was a good weight and let me concentrate on form

In memoriam

I knew the fitness center was getting some new equipment.  However, I did not realize my beloved cast iron Ivanko and Standard 45# plates along with the plethora of 35#, 25#, 10#, 5# and 2.5# of various makes and models would be retired for some crappy VTX easy grip urethane coated plates.  The out gassing from the new equipment will fade, but the satisfying feel of iron will be difficult to replace.  I grew up with metal plates and accepted urethane coating in most commercial gyms.  I have been using the metal plates since I started at StorageTek in 1997 and the nostalgia impact will be significantly more devastating than the fitness impact.




Monday, October 24, 2016

Deadlift

Monday, October 24, 2016

Oracle Gym

11:45 AM

Row - 5 minutes

Deadlift

Warm-up with 135#, 155#, 185#, 205# along with some air squats

3@225#
2@235#
2x2x2@265#

E3M

The last set was really tough.  I could keep reasonable speed at 225# and 235#, but was just fighting for the 265# sets.

Bench Press

10-8-6-4-2

This was a pretty good rep scheme and I managed

95#, 115#, 135#, 155# and 175# respectively.

45 minutes total workout


A Little Rest

The past few days have been marked by some family issues that got me out of the swing of my routine and into pockets of lifestyle workouts.

Friday - I did not do much of anything

Saturday - I knocked out 100 push-ups and 100 air squats along with some hollow body holds and Supermans while overseeing my daughters gymnastics class.

Sunday - I did 10 rounds of 2 pull-ups while watching them at the park.

For whatever reason, I did not get out any of my home gym equipment aside from the gymnastics mats for a little tumbling and handstand holds on Sunday

Thursday, October 20, 2016

Olympic Weightlfiting Class

Thursday, October 20, 2016

Coach Jonathon

9:30 AM

Warm Up

Air squats, pass throughs, PVC OH Squats, Samspson Stretches, drinking birds

Power Snatch

10-5-3

65#, 75#, 95#

Dip Clean

10-5-3

45#, 65#, 95#

Focus on speed under the bar.

Snatch Pull

10-8-6-4-2

65#, 75#, 95#, 115#, 125#

Focus on keeping the bar close, shoulder should shrug

No cool down or mobility

Wednesday, October 19, 2016

Deadlift

Wednesday, October 19, 2016

Oracle Gym

3:00 PM

Row 5 minutes

Deadlift

Warm up with 135#, 155#, 185#, 205#

4x4x225# E3M

This felt surprisingly good to kick off week 6 of my deadlift program

Pull-ups

5x2 EMOM
5x1+10# EMOM

Arm Bar/Turkish Get Up 3x each arm

Bear crawl

KB Halos

HSPU

Headstand, 2x HSPU to 9" block, 2x HS lower to 6" block, 2x wall walk-ups

50 minutes total workout

Tuesday, October 18, 2016

Clean and Jerk

Tuesday, October 18, 2016

Oracle Gym

12:20 PM

Warm Up

5 minute row

5 Rounds of 2 pull-ups, 5 push-ups, 10 air squats (scaled Cindy 5 pull-ups, 10 push-ups, 15 air squats)

Burgener warm-up

Clean and Jerk

5x45#
5x65#
4x95#
3x115#
1x1x135# (~60kg)

Snatch

1x95# (~40kg)
5x45#

Back Squat

5x5x95# for quality

Single Arm DB Bench Press

3x5x25# each side

Monday, October 17, 2016

Deadlift

Sunday, October 17, 2016

Aspire Fitness

8:50 AM

Row 5 minutes

Deadlift

5x135#
5x185#
4x205#

3x235#
2x255#
1x1x1x265#

E3OM

Pull-ups

As many reps as reasonable, 10 minute EMOM, 27 reps total (5 on first round)

Finished with box jumps and handstand kick-ups.  I was only jumping on the low box (around 24") and was 7 ups for 10 attempts on the handstand kick-ups.

70 minute total workout.

Bench Press

Monday, October 17, 2016

Oracle Gym

11:40 AM

Row 5 minutes

Bench Press

8x95#
2x5x135#
3x3x155#

Jump Rope 10 minutes

With 9 foot beaded rope, drills, double unders, got 14 unbroken twice

Metcon

7 rounds for time of

10 abmat sit-ups
10 air squats

Finished in 7:20.  Pretty good effort.

40 minutes total workout

Thursday, October 13, 2016

Olympic Weightlifting

Thursday, October 13, 2016

Coach Jonathon

9:30 AM with Fabby

Warm Up

Russian Baby Makers, Torso bends/extensions

Front Squat

10-5-3 @ 95#, 105#, 115#

Back Squat

10-5-3 @115#, 125#, 135#

Deadlift

10-5-3 @135#, 155#, 155#

Bench Press

10-5-3 @95#, 135#, 155#

Finished with 10 minutes of mobility.  Calf smash, piriformis smash, lat smash

Wednesday, October 12, 2016

Deadlift

Wednesday, October 12, 2016

Oracle Gym

11:50 AM

Warm Up

5 minute row

Deadlift

Warm up with 135#, 155#, 185#, 205#

4x4 @ 210# E3OM

Today begins week 5 of my deadlift program and I was pleasantly surprised that the weight felt really good.  I did wear knee sleeves and a belt

Overhead Press

Warm up with 45#, 65#, 85#

3-3-3-3

I was planning on 5 sets of 3, but the last set felt wonky.  Still got some good weight up (95#, 105#, 115#, 115#)

Finish with Pull-ups/Air Squats

3-2-2-2-1 & 8-8-8-8

50 minutes total workout

Tuesday, October 11, 2016

OH Squat

Tuesday, October 11, 2016

Oracle Gym

12:00 PM

Warm Up

5 minute row, 30-20-30, forearm/triceps smash

OH Squat

10x3 EMOM

45, 45, 45
50, 50
55, 55
60, 60, 60

Front Squat

5x5 E2OM

75, 95, 115, 115, 115

HSPU

Tried a few not feeling it today (10 minutes)

50 Pushups (9, 9, 7, 7, 5, 5, 8)

Pull-ups

Warm up then a single unweighted

1x10#
1x20#
1x25#
1x25#

2 unweighted

No cool down, 1 hour total

Monday, October 10, 2016

Bench Press

Monday, October 10, 2016

Oracle Gym

12:15 PM

Run

3.33 mile run (37:45, 11:21/mile)

Bench Press

10x5 E2OM

95#, 115#, 125#, then the rest at 135#

No cool down


Sunday, October 9, 2016

Deadlift

Sunday, October 9, 2016

Aspire Fitness

8:15 AM

Warm Up

5 minute row, air squats, Romanian Deadlifts (45#)

Deadlift

Warm up with 135#, 155# and 185#

3x225#
2x235#
2x2x2x255#

E3OM

This felt pretty good.  I wore knee sleeves and belt for the work sets.

Pull-ups

10 minute EMOM - 4-3-2-2-2-2-2-3-2-2 (24 total)

Handstand Holds

5x, with 40 yard walk between sets

No cool down, 50 minutes total

Friday, October 7, 2016

Jump Rope

Friday, October 7, 2016

Oracle Gym

12:25 PM

Jump Rope (20 minutes)

Drills, singles, doubles;  22 unbroken doubles PR!!!

HSPU (20 minutes)

Warm up with bear crawl and pass throughs. HSPU to 9", 6" block facing wall and kicking to wall.  Still could not do 4" block even when pretty far away facing wall.  Finished with some tripod teeters (head on 4" block)

MetCon

Finished with

5 rounds of 3 Dips & 7 Abmat Sit-ups
1 minute rest
5 rounds of 3 Dips & 7 Abmat Sit-ups

Wednesday, October 5, 2016

Deadlift

Wednesday, October 5, 2016

Oracle Gym

11:35 AM

Warm Up

5 minutes on fitness bike, 5 inch worms, Sampson Stretches, air squats

Deadlift

Warm up with 135#, 155# and 185#

Work sets 5x5@205# E3OM

These felt pretty good despite my legs being sore as hell from yesterday.

Today's workout represents day 1 of the 4th week (of 9 weeks) of my deadlift program.

Handstand Push-ups

Warm up with bear crawl, headstand hold, handstand hold.

3x HS Push-up to 9" block
2x HS Push-up to 6" block
1x1x1 HS Lower to 4" block
1x1 HS Lower to 6" block

Finished with mobility, squat against wall for 2 minutes.

Tuesday, October 4, 2016

Fitness Yoga

With my Olympic Lifting class moving to Thursday's, I decided to give Fitness Yoga a chance.  The class was lead by Carrie and there were 8 of in attendance.  6 long standing participants and another new person like me.

The concept is to change things up from traditional yoga.  Today we used light dumbbells.  In previous classes they have used those giant exercise balls and foam rollers.

We went through some yoga inspired stretches and incorporated dumbbells from poses.  For example in a halfway lift moving dumbbells back or from a side plank raising dumbbells overhead.  Another move was triangle to upright with dumbbell in hand.

We also did some core including boat to canoe, laying on back holding dumbbells over chest and lowering and raising legs, and other moves.

Finally we finished with twists and shivasana.

I felt comfortable keeping up, but expected more interaction rather than watching Carrie demo the move and copying her.  She was keeping an eye out and made several corrections to individuals.  When she helped straighten my leg during resting pigeon it completely changed the stretch for me.

I don't know if I will add this class to my ongoing repertoire, but I did enjoy getting a taste of yoga again.

Back Squat

Tuesday, October 4, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, Sampson stretch

Walking Lunges

1 lap around track (133 yards)
1/2 lap around track (66 yards)

Box Jumps

Progress through 4 heights 12", 18", 24" and 30"

I was pretty confident through 24 inches.  It took me a little bit to get 30 inches again, but I did do 3 box jumps at that height.

Back Squat

Warm up with 45#, 95#, 135#

5x155#
3x165#
3x185#

Core Work

3x5 Knees to Elbow
3x15 Mason Twists with 10# med ball

Total work out 1 hour

Monday, October 3, 2016

Bench Press

Monday, October 3, 2016

Oracle Gym

12:10 PM

Warm Up

5 minute row, pass throughs, KB halos

Bench Press

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

5x5 at 135#, 140#, 145#, 150#, 155# E3OM

This was surprisingly difficult and I even asked for a spot the last two sets.

Metcon

10 rounds for time of

2 pull-ups
8 abmat sit-ups

I finished this in 8:15 and felt pretty good about the effort.  My abs were certainly taxed.

Finished with some plank, down dog, up dog sequences

40 minutes total workout

Deadlift

Sunday, October 2, 2016

Aspire Fitness

9:20 AM

Warm Up

5 minute row, inchworms

Deadlift

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

225#x3
235#x2
255#x1x1x1

This felt pretty good and I was going roughly E3OM

Pull-ups, air squats, kip swing attempts for about 15 minutes

Sled Push

4x30 yards Xtreme Monkey + 45# EMOM
1 minute rest
4x30 yards Xtreme Monkey empty EMOM

no cool down/mobility