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.

Tuesday, February 28, 2017

Kipping Pull-ups

Tuesday, February 28, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump Rope - singles, drills, doubles 5 rounds of 30 seconds on 30 seconds rest - was getting between 15 and 20 doubles

WMCF Dynamic Warm Up

Pull-ups

Superman/Hollow Body Holds
Kip Swings
2 strict pull-ups
Kipping Pull-ups 4-3-3
Attempted a few chest to bar pull-ups

Handstand Kick-ups

3 holds

Metcon

10 rounds of 10 abmat sit-ups and 10 air squats

5 rounds - rest - 3 rounds rest - 2 rounds rest

40 minute total workout

Cooled down with 15 minute walk on treadmill

Monday, February 27, 2017

King Kong

Monday, February 27, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Judy and me

Warm Up

400m Run, WMCF dynamic warm up

SWOD
Gymnastics Skills

1) Spend about 3-5 minutes working on:
Muscle Up progressions (Kipping Swings on the rings, warm up a few ring dips, get some Pull Ups in)

or

Kipping Pull Up Progressions (Superman/Hollow Holds and Flips, Kipping Swings on bar, Pull-in/Push-out)

I did the pull-up progression

2) Handstand Push Up Progression
Go as far through the following progression as possible 2 times. Do not move to the next step unless the highest rep in the range can be completed.

~ 5-10 Piked Push Ups on ground
~ 5-10 Piked Push Ups from a box
~ 5-10 Handstand Push Ups (modify with up to an ABMAT with a 25# plate underneath)

I could do the piked push-ups on ground, but only 4 piked push-ups from a box

WOD
“King Kong”

3 Rounds for time of (10 min cap):
1 Deadlift (455/315)
2 Muscle Ups
3 Squat Cleans (250/170)
4 Handstand Push Ups

Like most folks, I had to scale
Deadlift (245#)
Muscle Up (sub C2B and ring dip)
Squat Cleans (95#)
HSPU (piked push-ups from a box)

I still managed to finish in 8:18 which I felt pretty good about.  The deadlifts felt better than I expected.  Even with 2 abmats, I could not do a HSPU.


Sunday, February 26, 2017

Powerlifting

Sunday, February 26, 2017

Aspire Fitness

9:40 AM

Warm Up

Jump Rope 5 minutes, 500m Row, dynamic warm up

Bench Press

Warm up - 45#, 95#, 115#

Work sets

5x135#
3x155#
2x175#

Back Squat

Warm up - 45#, 95#

Work sets

5x135#
3x155#
3x175#

Deadlift

2x5x135#

45 minutes total workout

Saturday, February 25, 2017

Shoes

My Nanos are on their last leg.  The laces are starting to fray and they have developed an annoying stink.  To that end, I tried some new shoes.

Reebok Nano 7 (size 9.5)

Nike Metcon 3 (size 9.5)

The Nano has a more generous toe box and is a little beefier, but without much of a weight penalty.  The Metcon was more comfortable, but overall, I could not find a significant advantage of one over the other.

Skills

Saturday, February 25, 2017

Aspire Fitness

9:20 AM

Jump Rope

singles, drills, then 4x25 doubles

Pull-ups

4-3-3 BW
2-2 BW+10
1-1 BW+25

Handstand Push-up

3-2-1

Handstand Kick-up
Wall Walk-up

3-2-2

Feet on Box Handstand Push-up

Finish with 1 mile run, 6.0mph, 2% incline

55 minute total workout

Friday, February 24, 2017

17.1 DB Snatch - Burpee Box Jump Over

Friday, February 24, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Grant, Chris and me

Warm Up

8 minute AMRAP
100m Row
10 Spiderman
5 Push-ups
10 Lunge with twist
5 Jumping Squats
10 Pass throughs

I got through 2 easy rounds

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – (50/35) (24″/20″)
Scaled – (35/20) (20″ – Step Ups OK)

I went Rx and got through 3 rounds plus 24 DB snatches for a total of 129 or CAP + 96 reps, depending on scoring.  I thought I paced really well and was never out of the fight or risking poor form on the snatches.  I stumbled on 1 box jump, but recovered quickly.  Overall, I thought it was a really good workout.  I did wear calf sleeves and wrist wraps.

My tie breaker splits were:

Round 1:   3:26
Round 2:   8:43
Round 3:  16:15

Chris finished the workout in 18:xx and Grant was on Round 5 of the DB snatches when time was called.

I really liked this workout as it tested the engine, but done at manageable weights.  If it had been 90# DB snatches and 30" box jumps, I would have had to scale.

Wednesday, February 22, 2017

KB Swing - Shuttle Run

Wednesday, February 22, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us including Erin and Chris

Warm Up

WMCF dynamic warm-up (no bear crawls), Burpees to Thunderstruck, then Deadlift technique

SWOD

3 sets of:
Deadlift x 6-8 reps @ 20X2
rest 90 seconds
Ring Dips x 15 reps
rest 90 seconds

I worked up to 185# and could get 6 reps on the 2 seconds to lower, touch and go, fast up and hold 2 seconds at the top cadence.  For the ring dips, I substituted ring lowers.

WOD

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
KB Swing (55/35)
1 Shuttle Run*
*Shuttle Run = 5m, 10m, and 15m down and back

I used a 35# KB and only got through the round of 5 swings and 5m down and back on the run.  With the time penalty, my score was 12:38.  This was a pretty tough little WOD.  I felt like I kept good form on the KBS, but I was really dogging it on the shuttle runs.

Monday, February 20, 2017

Power Clean

Monday, February 20, 2017

West Metro CrossFit

Coach Ben - (9:00 AM) - about 12 of us

Warm Up

400m Run, WMCF dynamic warm-up

Power Clean

Build to heavy-ish single.  I started with 75# and then moved up to 95# and finally 125#.  I considered going to 135#, but I was struggling to get under the bar.

WOD

Every minute on the minute for 24 minutes (12 sets each):
Odd – Power Clean x 2 reps @ weight from above
Even – Run 200m

This got really tough.  The power cleans were OK, but I was just getting in the door with 3 to 4 seconds to spare on each 200m run.  I felt like I was not warmed up enough.  My runs got smoother and so did my power cleans, but it was nevertheless exhausting.  Coach Ben offered me the option to do 100m runs, but I decided to stick it out.

Wednesday, February 15, 2017

Front Squat

Wednesday, February 15, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me

Warm Up

400m run and WMCF warm up

SWOD

15 minutes to work up to a heavy single Front Squat for the day

Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#.  Got an education on belts.  Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.

WOD

5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)

I used 150# for the front squats, 24" box and 35# for the bear crawl.  I was capped at 3 rounds + 2 front squats.  Each missed rep was a 1 second penalty.  A full round is 8 reps (1 rep for each 5m of Bear Crawl).  Total time 7:14

CASH OUT

4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s

I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds.  The rotator scarecrows were interesting.  I used 5# and would have been better off using 2.5#

Deadlift-Box Jump-Wall Ball-Burpees

Tuesday, February 14, 2017

West Metro CrossFit

Coach Soloman - (9 AM) - Felecia, Mark, 2 others and me

Warm Up

400m run then WMCF Warm Up (Spiderman, Heel Pull, Knee to Chest, Foot to Butt, Frankenstein, High Knees, Karaoke, Bear Crawl)

Snatch Technique

WOD

In teams of 2…

In 10 minutes complete:
30 Alternating Snatches (135/95)

then, AMRAP of:
10 Deadlift (185/125)
10 Box Jumps (24″/20″)

*Alternate complete rounds. Non-working partner does a KB/DB Goblet Squat hold (35) in bottom position. KB/DB must be handed off between partners, if it touches the ground both partners perform a 3 Burpee penalty.

rest 5 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
2-4-6-8-10-12-etc
Wall Ball Shots (20/14)
Burpees

*P1 does 2 Wall Ball Shots, both partners do 2 Burpees, P2 does 2 Wall Ball Shots, both patners do 2 Burpees, P1 does 4 Wall Ball Shots, both partners do 4 Burpees, P2 does 4 Wall Ball Shots, both partners do 4 Burpees, etc…

I was in a team of 3 and used 75# for my snatches.  That felt pretty good and I only had to do 10 instead of 15 in a team of 2.  We each got 1 round of 10 deadlifts and 10 box jumps.  I used 135# for the deadlifts.

The I used 14# for the round of 2 and then 20# for the round of 4 and 6.  We were not as crisp as the other team so the burpees were not overwhelming.  We all finished the round of 6 and started the round of 8.

Good workout.  It would have been much tougher in a team of 2 equally fit people.

Sunday, February 12, 2017

Rope Climbs

Sunday, February 12, 2017

West Metro CrossFit

10:30 AM (open gym) about 20 folks there including Ressee (Aaron's wife) and their two boys, Adam and me

Warm Up

10 minute jump rope (singles, drills, doubles) - got 25 unbroken

PVC pass throughs/OHS, Spiderman, Frankenstein, Toe Pull, Knee to chest, foot to butt, Round the worlds

HSPU Technique

3 rounds of

3 Handstand holds
3 wall walk ups

then 3x4 HSPU with feet on box

Rope Climbs

10 climbs, started on every 45 seconds, then finished on every minute

Pull ups

Finished with 5 pull-ups

1 hour total workout

Saturday, February 11, 2017

Weightlifting

Saturday, February 11, 2017

West Metro CrossFit

(10:00 AM) - Coach Kellen - Aaron, Adam and me

Warm Up

400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch

Snatch

Torso angle static, rise up, hit hip hinge, explode up

Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#

Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)

Back Squat

3x5@135#

Strict Press / Bent Over Row Complex

5 times

3 Strict Press / 8 Bent Over Row

65-75-75-75-75#

Great workout.  With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.

Soloman's birthday

Thursday, February 9, 2017

WMCF Chipper

Thursday, February 9, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) 12 of us including Adan, Dillon, Erin, Vanessa and me

Warm Up

800 m run
Spiderman down floor
Toe pull down floor
Knee to chest-Heel to Butt
Frankenstein
Bear crawl forwards-backwards
Skipping high knees down and back
Karaoke down and back

West Metro CrossFit Chipper

In teams of 2-3, with only 1 partner working at a time, complete the following for time:

100 Sit Ups
90 Lunges
80 Push Ups
70 Box Jumps (24″/20″)
60 Pull Ups
50 Jump Squats
40 Wall Ball Shots (20/14)
30 Floor Wipers (95/65)
20 Ring Dips
800m Run together

I paired up with Dillon and surprisingly he did more of the reps.  Everything was going pretty well until the wall ball shots.  Even trading off every 5 reps got to be a grind.  The Floor wipers were new and consist of being flat on the floor holding a barbell and using core strength to tap one bumper sweep floor and tap alternate bumper for 1 rep.  Everything was Rx except for the ring dips.  I had to use a band for the ring dips.  Overall we finished in 28:41 which was a pretty good clip.  As a solo workout, this would have taken me probably double that.


Wednesday, February 8, 2017

Row-Burpee-Box Jump

Wednesday, February 8, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) - 6 of us including Brian and me

Warm Up

800m run, then Spiderman, Toe Pull (opposite hand, opposite toe), Frankenstein, Knee to chest/Heel to butt, skipping high knees, karaoke, Bear crawl forwards/backwards.

Tic-Tac-Toe with wall balls - Game 1 Jumping Jacks, Game 2 Walking Lunges

Metcon

In teams of 3

5 Rounds of

1 minute row for calories
1 minute burpees
1 minute box jumps (24")
1 minute rest

This was a tough workout.  As a team we got 544.  My partners were averaging over 20 reps for burpees and box jumps, I was struggling between 17 and 19 reps.  I could manage 8-9 burpees and then 9 or 10 box jumps.  Rowing we did well, averaging around 40 calories for the 3 minutes.  I wasn't tracking my numbers independently, but was averaging around 1000 calories/hour.

Tuesday, February 7, 2017

Partner Cindy

Tuesday, February 7, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) 12 of us.  I partnered with Adan

Warm Up

400m run then spider across floor, high kicks, pull leg up, grab leg back, individual hamstring stretches, bear crawl forward/backward

With medicine ball toss and do med ball squat, torso twists handing ball to partner, toss and do a burpee

In a circle do introductions then some air squats and some push-ups.

Set up for WOD

Partner Cindy

20 minute AMRAP

Partner 1:  400m Run
Partner 2:  5 pull-ups, 10 push-ups, 15 air squats

Tag in and pick up where partner left off.

Either I was running slow or Adan was moving on Cindy, because he was always getting more reps than me.  We finished with 12 rounds + 23 reps.  I think I got 5-6 of those rounds.

Finish with some stretching, mobility on our own.

West Metro CrossFit is a well organized facility with 3 GHD, weightlifting platforms, rig, 6 rowers and of course plenty of barbells and plates.  They also have a bunch of rings and rope climbs so that a full class could be working out together.  9 AM is usually a small class, but all classes are free this week and they are also running a Groupon.  One new person like myself and some occasional folks in addition to 8 regulars.

Monday, February 6, 2017

Back Squat

Monday, February 6, 2017

Aspire Fitness

8:00 AM

Warm Up

Jump rope (10 minutes), Air squats, Sampson Stretches, Hip Hinges

Back Squat

10x45#
6x95#
5x135#

5-5-5-5-5

145-155-165-175-185#

Pull-ups

5-4-4 strict
2-2 + 10#
1-1-1 + 30#

1 hour total workout

Talked to Tyler and Eli about personal training.  Suggested NASM in addition to CPR, AED.

Friday, February 3, 2017

Deadlift

Friday, February 3, 2017

Aspire Fitness

11:30 AM

Warm Up

Sampson Stretch, Hip Hinge, Air Squats, Pass Through, PVC OH Squat

Jump Rope - 10 minutes, really good today, got 19 unbroken

Box Jumps - 5 rounds of 10 to 24" box.  Started on 1:15 interval, finished on 1:30 interval

Deadlift

5x135
5x185
4x225
3x275
1x295#

DB OH Walking Lunges

10 yards unweighted.

3x8 yards with 15# DBs

Pull-ups

3-2-2 strict

5x3 jumping C2B with slowed lowers.

1 hour total workout

Thursday, February 2, 2017

Handstand Technique

Wednesday, February 2, 2017

Aspire Fitness

11:00 AM

Row - 5 minutes

Shoulder warm up

Handstand Technique

3-3-1 (kick-ups, wall walk ups)

Pull-ups

Strict 4-3-3

Weighted 2 x 10# then 1 x 1 x 25#

then several kipping, trying to get a rhythm going, but only managed sets of 2-3

30 air squats, then tried to get going on squat cleans.  Not feeling it.

Push-Press 

5x65#
3x3x95#

Pistols

3x8 each leg to bench

1 hour total workout