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, November 30, 2016

Snatch Technique

Wednesday, November 30, 2016

Oracle Gym

12:20 PM

Warm Up

Jump Rope - singles, doubles (best was 9 unbroken), drills - 12 minutes

30-20-30 - 5 minutes

Snatch Technique

Warm up with PVC

45# snatches, felt wonky

2x5 OH Squat 45#

2x5 Snatch Balance 45#

45# snatches, felt pretty good.

Really need to stash a technique bar at Oracle.

Handstand Kick-ups

5 rounds, hold for around 10 seconds each

40 minutes total workout.

Back Squat - Bench Press

Monday, November 28, 2016

National Training Center

8:20 AM

Warm Up

Row 5 minutes

30-20-30

Back Squat

Warm up with 20kg, 40kg, 60kg

Train

2x68kg
2x72kg
2x79kg
2x83kg

Bench Press

Warm up with 45#, 95#, 135#

Train

2x150#
2x160#
2x175#
2x185# (Failed 2nd rep)

Finished with 5 minutes foam rolling

50 minutes total workout

Deadlift

Saturday, November 26, 2016

National Training Center

9:00 AM

Row - 5 minutes

30-20-30

Bench Press

Warm up with 45#, 95# and 115#

Train with 3x5@135#

Deadlift

Warm up with 60kg and 80kg

Train with 3x5@100kg

Snatch 

Technique work, 3 sets of 5 reps at 35#

Squat

Friday, November 25, 2016

National Training Center

8:25 AM

Row - 5 minutes

Snatch

4 sets of 5 reps

15#
35#
45#
55# (too heavy)
45#

Front Squat

3x5 reps

20kg, 40kg, 50kg

Back Squat

3x5 reps

50kg, 60kg, 60kg

Wall Ball Shots

3x10 reps (10# to 10')

Handstand Kick-ups

3x

Wednesday, November 23, 2016

Box Jumps

Wednesday, November 23, 2016

Chuze Fitness

1:00 PM

Warm Up

5 minutes rowing on the water rower.  Very different and better feel than Concept 2 Rower

Handstand Holds

5 rounds of hold for 10-15 seconds.  No missed kick ups.

Box Jumps

20 inches, 24 inches and 30 inches.  Felt very comfortable at 30 inches.  Could not bring myself to try 36 inches.  I love the plyosoft jump boxes.

Wall ball shots with 8 and 14 lb wall balls.

KB swings with 25 and 35 lb KB

Tried the weird Smith Machine by Hoist.  Did not care for it.

A few pull-ups

DB biceps curls (25, 30 and 35 lb)

Single Arm DB bench press 45 lb

5 minutes cool down in the cardio theater.

Overall, Chuze Fitness is a pretty nice facility.  Reminded me a lot of Planet Fitness, except with a nice turf area.  Lack of free weights is a deal breaker.  Pool looked OK, but warm (85 degrees).

I also stopped by Tru Fit athletic clubs.  Nice free weight area, plyo boxes, heavy bags and even a GHD.  Good variety of classes.  Typically have to sign up for a full year, but Walter was willing to let me go month to month.  Class offerings look pretty good.

Tuesday, November 22, 2016

5K Row

Tuesday, November 22, 2016

Oracle Gym

11:45 AM

5K Row

22:25.2 PR!!  Average HR = 160, Max HR = 174

This is the 4th time I have attempted a 5K row

4/3/2015 - 24:16
2/12/2016 - 24:50
6/1/2016 - 24:08
11/22/2016 - 22:25

Bulgarian Split Squats

5 rounds of 8 reps each leg with 30 second rest between rounds

Abmat Sit-ups

5 rounds of 15 reps EMOM

I was finishing in 35-40 seconds and had a reasonable rest interval

45 minutes total workout.

Monday, November 21, 2016

Back Squat

Monday, November 21, 2016

Oracle Gym

11:55 AM

Warm Up

Jump Rope - 10 minutes, best was 10 unbroken doubles

20 Pass throughs

Air Squats

Back Squat

Warm up with 45#, 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

180# felt heavy as it should considering it is 95% of my 1RM

Bench Press

Warm up with 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

This felt pretty good, but as with Back Squat, the second rep at 180# was a grind.

Cool down with 500m on the rower.

45 minutes total workout.

Clean and Jerk

Sunday, November 20, 2016

Aspire Fitness

8:10 AM

Warm Up

5 minute row, Sampson stretches, air squats

Clean and Jerk

Clean/Front Squat/Push Jerk

45#, 65#, 85#, 95#, 115#

Clean and Jerk

135#
155# - failed attempt
145#

Clean/Front Squat/Push Jerk

5 rounds of 2 reps at 95#

Pull-ups

EMOM for reps

Strict 5-3-2-2-2

Kipping 5-5

Hand Stand Kick-ups

5 rounds - no measure

Box Jumps

Saturday, November 19, 2016

Aspire Fitness

8:00 AM

Warm Up

6 minutes on treadmill, Sampson stretches, bear crawl, Frankenstein walks (hip pivots)

Box Jumps

6 rounds of 1 minute on 1 minute off
13 reps at 18"
10 reps at 24"

Handstand Holds

5 rounds - no measure

Strict Press

10x45#
8x65#
5x75#
3x95#
2x105#
1x115#
1x125# - failed attempt

Sled Pushes

4 rounds of 40 yards with Xtreme Monkey + 45#
1 minute rest between rounds

50 minute total workout

Friday, November 18, 2016

Overhead Squats

Friday, November 18, 2016

Oracle Gym

12:00 PM

Row - 5 minutes

30-20-30

OH Squat

4-5-5-5-5 @45#

Front Squat

5x65#
5x75#
5x85#
5x95#
5x105#

Back Squat

5x5x115#

Weighted Pull-ups

2x0
1x10#
1x15#
1x20#

50 minutes total workout


Thursday, November 17, 2016

Olympic Weightlifting

Thursday, November 17, 2016

Coach Jonathon

(11:30 AM) - Donna, Fabby, Jen, Sameer, Kirby, Zach and me

Warm Up

Pass throughs, Burgener warm up with PVC

Snatch Complex

5 sets of 3 Snatch Pulls and 1 Hang Power Snatch

45#, 65#, 95#, 95#, 95#

Snatch Grip Deadlift

3 sets of 4 reps, build each set

105#, 165#, 205#

Snatch Balance Complex

3 sets of

4 Klokov - Snatch Grip, behind the neck overhead press
1 Snatch Balance - not heaving

45#, 45#, 45#

Tabata V-ups

First two rounds V-ups
Next four rounds tuck ups
Last two rounds skipped

Mobility - Finished with wall squat

1:10 total workout

Wednesday, November 16, 2016

Snatch

Wednesday, November 16, 2016

Oracle Gym

11:20 AM

Jump Rope

15 minutes - drills, singles, doubles, best unbroken was 18 reps

Hand Stand

15 minutes - holds, wall walk-ups, HSPU to 8" and 9" blocks

Snatch

Warm up with 45#, 65#

Work up to heavy single - 75#, 85#, 95#, 105#, failed at 115#

All were power snatches.

Heaving Snatch Balance

4 sets of 3-4 reps at 45#

1:10 total workout

Monday, November 14, 2016

Back Squat

Monday, November 14, 2016

Oracle Gym

12:30 PM

Warm Up

30-20-30, KB halos

Bench Press

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Back Squat

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Metcon

Finish with 7 rounds

20 rope skips
10 abmat sit-ups

With my deadlift program finished, I wanted to focus on back squat.  I found a 6 week powerlifting program on the t-nation website which is supposed to be suitable for bench press, back squat and dead lift.  The above sets and rep counts are based on week 1 and a 185# 1RM.  The second workout of the week is supposed to be sets of 5 reps at 50-70% of 1RM.


Deadlift

Sunday, November 14, 2016

Aspire Fitness

9:20 AM

Row 5 minutes

Deadlift

Warm up with 135#, 185#, 225#

1RM

275# - made
295# - made
315# - made
335# - failed
325# - made, PR!!!

So ends the Surovekskey deadlift program.  I started with a recent 1RM of 275# and made good progress and felt really confident about my deadlift.  I was thrilled to get back to 315# (my all time best) and even add 10#.


Pull-ups

Strict - 4-3-3-3
Kipping - 5-3
C2B - 1-1-1-1

Thursday, November 10, 2016

Olympic Weightlifting

Thursday, November 10, 2016

I tried to coach the workout for Donna and Fabby

11:30 AM

Warm Up

Air squats, pass throughs, Sampson stretches, hip bends

Snatch Pull

8-6-4-2

I used 65#, 95#, 115# and 135#

Even at 2 reps, 135# was too heavy

Push Jerk

Started with some smashing to improve the front rack position

6-6-6

I used 75#, 95# and 115#

This felt pretty good.  At 115#, I had a few reps with questionable torso position






Turkish Get-ups

I had a couple of attempts.  One with the short bar (27#) and one with the Olympic bar (45#).  The Olympic Bar was rough and I had trouble just starting the motion.



Snatch Balance

3-2-2-1-1

I used 45# on the first set and 65# on the subsequent sets.  I had a tendency to either throw the bar far back behind me or splay my legs really far on the drop.

Wednesday, November 9, 2016

Deadlift

Wednesday, November 9, 2016

Oracle Gym

3:40 PM

Row - 5 minutes

Deadlift

Warm up with 135#, 185#, 205#, 225#

2x2@245#

This felt really good.

Finished with 5 sets of pull-ups

3-3-3-2-1

Monday, November 7, 2016

Bench Press

Monday, November 7, 2016

Oracle Gym

12:00 PM

Row - 5 minutes, focus on set shoulder blades

Bench Press

Dumbbell presses

8@35#
8@45#
6@55#
5@65#

Single Arm DB presses

2x8@40#

Dips

10 sets, first 3 reps, then all singles - 21 reps total

Bulgarian Split Squats

Warm up with 20-20-20

3x8@Body Weight

45 minutes total workout

Front Squat

Sunday, November 6, 2016

Mirage Hotel Spa & Salon

1:40 PM

Treadmill - 5 minutes, 1% incline, 5.4 mph

24-24-24 Air Squat, Pass Through, OH Squat with PVC

Front Squat

Used short oly bar (25#?)

6x25#
6x45#
6x75#
6x95#
6x115#

No rack, had to clean the weight for first rep

Jump Rope

10 minutes, drills, singles, doubles.  22 was best unbroken set of doubles.

Pull-ups

10 sets - 4 on first set, 20 reps total

DB Snatch

Work up to heavy single - 60#

I was very impressed with the gym at the mirage which is open from 5 AM to 7 PM.  In addition to treadmills, elliptical trainers, stair climber, stationary bikes, they had a full complement of machines, pull-up/dip stand, cybex cable machine with center pull-up station, smith machine, foam roller, kettle bells to 20#, dumbbells to 80#, barbells to 100#, short oly bar, oly curl bar, 550# of iron grip plates, jump ropes, back extension machine, preacher curl bench, military press bench, incline bench, medicine balls and a variety of other stuff I could build into a great workout.

Everything was clean and organized and they even had electronic access lockers to protect your belonging.

Deadlift

Saturday, November 5, 2016

Aspire Fitness

8:10 AM

Row - 5 minutes

Deadlift 

Warm up with 135#, 185#, 205#

Work sets

3@225#
2@255#
2x2x2@275#

Handstand holds

Finished with alternating dumbbell curls - 8x20#, 6x25#




Thursday, November 3, 2016

Olympic Weightlifting

Thursday, November 3, 2016

Coach Jonathon

9:30 AM

Warm Up with foam rolling, air squats, pass throughs, Samson stretches

Hang Power Clean

6x3@65#, 95#, 115#, 125#, 135#, 145#

This felt good.  Work on full hip extension and fast elbows.

Snatch Grip Deadlift

3x6@135#, 155#, 185#

This felt OK.  I ended up taping up my thumbs.  185# was heavy.

Heaving Snatch Balance

3-3-2-1

65#, 65#, 55#, 55#

Plan was to build each set, but my shoulder mobility was nill.  I used 65# for the first two sets and was not dropping into a full squat.  I used 55# for the last two sets and I felt better, but apparently the weight was way behind my back.

Wednesday, November 2, 2016

Deadlift

Wednesday, November 2, 2016

Oracle Gym

11:45 AM

Row for 5 minutes, 1,100 meters

Deadlift

Warm up with 135#, 155#, 185#, 205#, 225#

3x3@235# E3M

Pull-ups

10 sets EMOM

I got 3 on the first two sets
I got 2 on the last eight sets
22 total reps