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, July 16, 2019

Clean Complex - Metcon

Tuesday, July 16, 2019

Crossfit Golden - Lacey/Diedre

1200 ~ 12 of us

Warm Up

1 min 90/90
1 min mtn climber
30 sec air squat
1 min glute bridge and clam shell
30 sec plank push up
30 sec shoulder swimmer
1 min kang squat
30 sec quarter jump squat

clean warm up
1 min klokov stretch
3 clean lift off
3 clean dead lift
3 clean pull
3 muscle clean
5 triple extension drill - coaching cue - squeeze quads
3 power clean

Weightlifting

Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of:
2 Clean Lift-Offs + 1 Power Clean (1)

I went

55
65
75
85
95
95
95
95#

and felt really good.  I put a belt on at 95#
coaching cue - set up closer to bar (almost touching)

Metcon

Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Box Jump-Overs (24″/20″)

I scaled this to 8kg kbs and 20" for box jump overs.

Accessory Work

Finished with Tabata
Hollow hold with flutter kick
Hollow body rock
4 rounds of both movements

Back

My back felt fine, but I think the next 24 hours will be very telling on how well I am recovered.

Monday, July 15, 2019

Shoulder Press - Pull-up - Metcon

Monday, July 15, 2019

Crossfit Golden - Lacey/Diedre

1200 - 12 of us

Warm Up

partner medball
squat toss
over the head
plank roll
side to side
chest pass
squat toss

triceps stretch
scap pull-ups
scap push-ups
wrist stretch
empty barbell strict press

Weightlifting

Three sets for max reps of:
Shoulder Press (Unbroken @ 80% of BW)
Rest 15 seconds
Strict Pull-Up (Unbroken )
Rest 3 minutes

The goal was around 8 reps per round.  I scaled to 40kg (47% of 84kg BW).  I did strict pull-ups and then added a band for additional reps.

Round 1 - 8 strict presses - 6+3 pull-ups
Round 2 - 7 strict presses - 4+3 pull-ups
Round 3 - 6 strict presses - 4+3 pull-ups


Metcon

For time:
10 Wall Ball Shots (20/14 lbs) RX+ 30/20#
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

I scaled this workout as well.  I used a 14# med ball and was to go unbroken for wall ball shots.  I opted for box dips and was comfortable doing sets of 2-3 for all of the rounds.

Finished with stretching - face down scorpion, puppy dogs.  I did some ring dips as well 2-1-1-1 with long rest in between sets.

Back

My back felt good and Lacey is comfortable with me resuming programming.  Tomorrow she suggested the power clean from the knees rather than the floor.

Friday, July 12, 2019

Metcon - Strength

Friday, July 12, 2019

Crossfit Golden - Eliza/Paige

1200 - 4 of us (Kel)

Warm Up

1 min couch stretch
1 min pigeon stretch

3 rounds of
10 air squat
10 lateral lunge
10 plate halos
5 plate thrusters
5 burpees

1 min front rack warm-up
5 front squat
5 push press
5 thruster

Metcon

Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

I went with 65# and felt really good going 9/6; 7/5; and 5/4 on the thrusters.  I stepped up on the burpees and finished in 8:09 (well within the 6-9 minute range)

Weightlifting

Three sets of:
Bulgarian Split Squat (8-10 reps each @ 30X0)
Rest 30 seconds
Single-Arm Trap Raises (8-10 reps @ 2111)
Rest 30 seconds

I used 15# bar for the split squats and 5# for the trap raises.

Coaching cue - wider stance on split squat, knee should not go forward of toes; trap raise at 45 degree angle from mid-line of body

Back

Started with foam rolling and reverse hypers.  Finished with black band back hammock and stretching off the end of the ghd.  Back felt good start to finish.

Thursday, July 11, 2019

Shoulder Press - Metcon

Thursday, July 11, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

2 rounds of
banded pass through
banded pull aparts
oh press at tempo

2 rounds of
wrist rotations
seated wall slide
hollow body holds

1 min triceps stretch

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.

I went

5x75
5x80
5x85
5x85
5x85#

I felt comfortably, but did not want to push it.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

I scaled this to seated DB press at 25#, Matador dips and kipping leg raises.  I could do the presses in 2 sets.  The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set.  The kipping leg raises were not bad and I did the movement in 3 sets.  I finished 4 complete rounds + 12 reps.

Lower Back

Felt good through the workout.  I warmed up with Reverse Hyper, foam rolling and planks.  I did not do much of a cool down, but I did purchase some Sarco Freeze.

Wednesday, July 10, 2019

Green Leaf Sports Recovery

Wednesday, July 10, 2019

I had another session with Charles.  We did the hamstring stretch again, a glute stretch and an IT band/Quad stretch.

Then he got out the Theragun with the ball head to loosen up and then the wedge head.

Finally he applied Rock Tape to my low back.

He challenged me to work on core strength
week 1 - 2x 30s plank with child pose/cobra between sets (wait at least 1 minute)
week 2 - 2x 30s
week 3 - 3x 30s
week 4 - 2x 45s

work up to 2 minutes.  should feel results in a few weeks.

Since I am coming in frequently, it was nice of him to charge the introductory rate of $19 and wave the Rock Tape application charge.  So $22 for the session.

Tuesday, July 9, 2019

Metcon

Tuesday, July 9, 2019

Crossfit Golden - Diedre

1200 - 10 of us

Warm Up

2 rounds of
short lap
15 banded pull downs
15 banded pull aparts
15 banded pass through
short lap
10 ring rows
10 dumbbell renegade rows
10 tight kip swings

after round 1 - IT band stretch
after round 2 - calf stretch
end with 2 min lat stretch/athletes choice

Metcon

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups

I scaled this to 40 penguin taps and chin over bar pull-ups (14/14/12/10 on subsequent rounds)

R1 - 4:03 run / 6:29 round
R2 - 4:15 run / 6:38 round
R3 - 4:20 run / 6:35 round
R4 - 4:34 run / 6:54 round

The cut off for the run was supposed to be 4:00, but I did not switch to 600m runs.  I did not even try to pick up the rope.  I was able to do sets of 2-3 pull-ups on the early rounds, but the last round was all singles.  Target for rounds was 6:30 with hard cut off at 7:15 so I feel like I scaled it pretty well.

Low Back

Finished with Reverse Hypers and Dead Bugs.  It is still feeling good, tightness is limited to right side.  If tomorrow does not help substantially, I will go by The Joint for an adjustment.

Monday, July 8, 2019

Tempo Back Squat - Metcon

Monday, July 8, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

3 rounds of
250 m row
10 quad/hamstring stretch
10 mountain climber circles each direction
10 segmented glute bridges
10 tempo goblet squats (30X1)

Weightlifting

Take 10 minutes to build do 85% or more of your 1-RM Back Squat,

and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)

I worked up from 20, 40, 50 to 55 kg and started sets at 60 kg.  I was able to do 3 reps each time and felt good about the tempo.  This is 60% of my 1RM

Metcon

Metcon (AMRAP - Reps)

Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.

I was able to do the 250m in about a minute and Coach Lacey recommended Front Squats as my back was still 80-90%.  This was a good mod and and I managed 6 front squats each round for 18 total.

I finished with 2 sets of reverse hypers at 90# and a little sarco freeze.  My back feels fine, but it was tight at the end range of motion.

General

Sunday, July 7, 2019

24 Hour Fitness - Seattle

0715

Warm Up

5 min row
Cindy - 4 rounds

Box Jumps

10 at 24"

3 sets of 5 at 30"

Squats

OH - 3x3x45
Front - 3x65, 3x95
Back - 3x115, 3x135

Bench Press

45
95
115

Finished with back hyper-extensions and foam rolling

45 minute total workout

Facility Review

Without a doubt, the 24 Hour Fitness facility in Seattle is the nicest 24 Hour Fitness I have ever been in.  Across the street from the Springhill Suites, they allow corporate drop-ins.  I was greeted by a friendly staff who quickly got me logged in for the day.  The main floor has 6 Olympic platforms, a functional fitness area with soft plyo boxes, a stretching area and lots of cardio.

Downstairs is the 4 lane lap pool, free weights and weight machines.  I was pressing and noticed 2 incline benches, 3 flat benches and 1 decline.  It was massive.

Upstairs is the spin room and group class area.

They also have supplements, drinks and misc gear for sale.  All in all, I was very impressed.

Wednesday, July 3, 2019

Weighted Pull-ups - Metcon

Wednesday, July 3, 2019

Crossfit Golden - Paige

1200 - 13 of us

Warm Up

400m run
10 around the worlds each direction
10 pass throughs
5 left/right/center plank holds
10 pvc btn press
10 floor prone raises
1 min pvc lat stretch

then

10 scap pull-ups
10 scap push-ups
5 paused ring row
30s chin over bar hold
2-3 controlled pull-ups

Weightlifting

Weighted Pull-ups (1)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

I did:
3x0
2x3
1x5
1x7.5
1x10
1x12.5
1x15kg (33#)


Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Three rounds for time of:
800m Run
30 Slamballs (30/20 lbs)
20 Pull-Ups

I ran the 800m, but scaled the slamballs to 10# and did ring rows.  I finished in 22:45.  The runs slowed down from 4:15 the first round, to 4:45 round 2 to 5:00 on round 3.  The other movements were pretty consistent around 3 minutes.

Lower Back Injury

I started the day with 3 rounds on the reverse hyper and foam rolling.  I finished with 2 round on the reverse hyper and grabbed a squeeze of sarco freeze.  My back felt fine during the workout and I think the rock tape helped my running form.

Green Leaf Sports Recovery

Wednesday, July 3, 2019

Green Leaf Sports Recovery - Charles

0930

In the spirit of showing my back some TLC, I finally scheduled a sports recovery session.  I called yesterday and Green Leaf was able to get me in this morning.  I worked with the owner Charles.

He started with a history and brief physical exam.  We started treatment with hamstring stretching (3 rounds of stretch, push against and relax).  As a feedback test, he lowered my leg until I thought I was level with the table.  In fact, I was at a nearly 30 deg angle.  This is my hamstring resetting to what if thinks is a natural position, when in fact it is flexed.  He suggested I get the wife or kids to help me with this at home a few times per week.

Then he got out the Theragun.  He started on my back, working along each side of the spine with the round head.  He then worked on my shoulders, then down the glutes, hamstrings, back of knee and calves with the wedge head.  He spent some extra time on my left calf where I seem to have a knot in addition to a tight Achilles tendon.

Hopping up, I felt a lot better.  He considered an E-Stim device, but thought it would be better to see how this treatment went. 

I asked about taping and he said it was up to me.  I wanted to try it and he applied 3 strips of Rock Tape on my upper back.  The motivation was hunched posture may be placing a strain on my lower back that was finally just overwhelmed.  It should stay in place for 3-5 days.

I intend to follow up in a week and will likely start a membership for $29/month which is essentially pre-paying for treatment.  I can cancel anytime and can use the sessions whenever.  The first session was $19 for the treatment plus $1 for each piece of tape.  Typically there is an application fee of $5 which he waived today.  The membership also allows use of the sauna once/month and I can drop in to use any of the tools for 50 cents/minute which is a fair price for 10-15 minutes of this doesn't feel right, but not I need you to work on me for 30 minutes.

Lap Swim

Wednesday, July 3, 2019

Meyers Pool

0600

Lap Swim

2x200 FR
1x100 BA
1x100 BR
2x200 FR

30 minute total workout

Tuesday, July 2, 2019

OPEN GYM: Hang Snatch - Metcon

Tuesday, July 2, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

foam roll
reverse hyper

2 rounds of
5 inch worm push-ups
5 boot strappers
10 mountain climbers
10 pass throughs
10 waiter ohs

with 15# bar
snatch shrug
muscle snatch
hang power snatch
ohs
hang snatch

Hang Snatch

5x25
5x35
4x45
4x45
4x45

Based on Lacey's suggestion, I will continue to not pull from the floor the rest of the weak.  Form felt really good on the hang snatches and squat was OK on back

Metcon

21 push-ups
800 m run
15 push-ups
800 m run
9 push-ups
800 me run

This took me around 16 minutes

Cool Down

Finish with foam rolling and scorpions (front and back).  Grabbed a little Sarco Freeze on the way out the door

My back felt fine.  I will continue with TLC.  Sports Therapy scheduled for tomorrow.

Monday, July 1, 2019

Hang Power Clean - Metcon

Monday, July 1, 2019

Crossfit Golden - Lacey/Janet

1200 - 20 of us

Warm Up

1 min jumping jacks
1 min air squats
pigeon stretch
calf/ankle stretch
pvc front rack

2x
10 around the worlds
10 pvc kang squat
10 trunk twists
10 front squats

barbell
3 high hang clean pull
2 high hang muscle clean
3 hang power clean
3 clean pulls
3 power cleans

Weightlifting

Power Clean (1)

Take 15-20 minutes and build to today’s 1-RM Power Clean

I took it real easy and did hang power cleans at 65, 75 and 85#

I talked to Lacey we agreed stay light and no pulls from the floor.

Metcon

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups (RX + 10 muscle ups)

I talked to Lacy and switched plank push ups for burpees and low box jumps for KBS.

I scaled to 10# wall ball and 25# DB push presses

I finished 26 of 30 pull-ups before the time cap.

Back Update

I felt OK during the workout.  I got on the Reverse Hyper before and after the workout.  I also foam rolled before and after.  I used the hypervolt hyperice before the workout and Aracanum Sarco Freeze after the workout.

UPDATE:  Back was no worse for the wear.  I iced it in the evening and the point tenderness reduced significantly.  It does not feel "right," but a little TLC over the course of the week should work things out.

Friday, June 28, 2019

Deadlift - Metcon

Friday, June 28, 2019

Crossfit Golden - Greg/Janet

1200 - 10 of us

Warm Up

8 min amrap
20 sec high knees
20 sec butt kickers
20 sec left-center-right toe touches
10 kang squats
10 lateral lunges
10 dead bugs
10 pvc rdl

finding neutral with pvc deadlift
mid thigh
knee cap
mid shin

Weightlifting

Deadlift (2)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

I started with
10x135
10x165
6x225
5x275 (I was shooting for 6, but was losing my neutral spine and bailed)
0x285 (back felt tight)
0x275 (back felt tight)
2x225 (back felt tight)

I felt like I had a 300# deadlift and was on track at 75%, but the 90% set did me in.  I think I had sufficient warm up and do not feel injured, but my body definitely said no.

UPDATE:  I took Advil Friday night, Saturday morning and Saturday night and my back loosened up significantly.  I still feel twinges of soreness with certain positions and am going to continue rest it.  I will try to maintain blood flow, but avoid any heavy loading.

Metcon

Three rounds for time of:
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups

I scaled this to 25 BW lunges and 8 pull-ups (5/3).

R1:  4:08 run, 6:00 round
R2:  4:45 run, 6:54 round
R3:  5:01 run, 7:06 round

Work on low back

Foam roll
Reverse Hyper
1x8x45
2x8x90
Hypervolt Hyperice
Stretching

Road WOD

If I were traveling and wanted to drop in for some Crossfit, what would I bring?

Shorts, shirt, socks, briefs
Saucony
Albuterol
Elastic adhesive tape
Wrist wraps
Calf sleeves
Jump rope
Nylon belt

Thursday, June 27, 2019

C2B - HS Technique - Metcon

Thursday, June 27, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

1 min bear crawl
1 min arm circles
10 ring rows
5 left/right scorpion and push up
1 wall climb and 10 sec hold
1 min shoulder swimmers
1 min puppy dog
10 active hangs
5 pull up negatives
1 wall climb and 10 sec hold

Gymnastics

Every 2 minutes, for 12 minutes (3 sets each) of:

Weighted Strict Chest-to-Bar Pull-Ups  (3)
*Remaining time accumulate time in L-Sit hold

I could barely manage the strict C2B with a green band.  On the last round I did get 3 singles.  L-sit hanging from bar, barely 10 seconds at a time.

Handstand Walk (50-75 feet)

HS Holds walking to wall and kicking up to wall

Metcon

Metcon (AMRAP - Reps)

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Slamballs (30/20 lbs)
Rest 30 seconds

Round - Row - DU - SB - Total
1-9-24-11 = 44
2-8-14-11 = 33
3-7-23-11 = 41
4-7-12-12 = 31
5-7-11-12 = 30

I did OK on the rowing.  The double unders were all over the place and fatigue definitely set in.  The 30# slam balls were better than expected and I actually improved as I got comfortable with the movement.  Total Reps = 179 

I was surprised by the white board scores with several people putting up over 400 reps.  I imagine this consists of 10 cal rows, 50 double unders and 20 dead ball slams per round.

Finished with some kipping and a final HS hold

Wednesday, June 26, 2019

Snatch - Metcon

Wednesday, June 26, 2019

Crossfit Golden - Lacey/Paige

1200 - 10 of us

Warm Up

8 min amrap of

10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs

I got through ~3 rounds

barbell warm up (35#)

4 high hang pull
4 muscle snatch
4 ohs
6 snatch

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I went

45
50
55
60
70
-
75
80
85
90
95 PR!

Coaching cue - really stay punched up with active shoulders

The weight felt pretty good through 85#.  90 and 95# were power snatches with an overhead squat

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

This was as bad as it sounded but over pretty quick.

R1:  step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2:  step overs, 5/5/5 (8:20, 3:25)
R3:  step overs, 5/4 (10:33, 2:13)

I feel like the scale was perfect, based on the estimate per round.

Reverse Hyper

My back was a little tight so I finished with the reverse hyper

2x8x90#

Swim

Wednesday, June 26, 2019

Meyers Pool

0600

4x200 FR
1x200 KICK

30 minutes total workout

felt pretty lethargic

Tuesday, June 25, 2019

Back Squat - Metcon

Tuesday, June 25, 2019

Crossfit Golden - Lacey/Diedre

1200 - 17 of us

Warm Up

couch stretch
leg swings
clam shell
glute bridge
squats
pigeon
leg swings
clam shell
glute bridge
squats
mobility on own

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Back Squat (1)

*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

I used

5x65
5x70
3x75
2x80
2x85
1x90
1x95
1x100 kg (220#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Ab-Mat Sit-ups

I scaled to 30 seconds of work each round on jump rope (21, 12, 14, singles, singles, 17)
14# wall ball shots to 10' target (unbroken rounds 1 & 2, 12/8 on rounds 3, 4 & 5)

Total 5 rounds + 17 reps

Monday, June 24, 2019

Strict Press - Helen

Monday, June 24, 2019

Crossfit Golden - Paige/Greg

1200 - 20 of us

Warm Up

plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts

Weightlifting

Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)

85
95
105
115
125 - no rep
120#

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM

95#
1x12 reps
1x11 reps

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Scaled to 26# KBS.
R1:  2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2:  2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3:  4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1

13:12 finish

Run

Sunday, June 23, 2019

Home Gym

1100

Run 3.7 miles on Pomona Loop

Finished with 2 rounds Cindy 5/0 and 4/1 on the pull-ups

Friday, June 21, 2019

Clean & Jerk

Friday, June 21, 2019

Crossfit Golden - Greg/Paige

1200 - 10 of us

Warm Up

hip hammy then
30s air squat
30s banded glute bridge
30s banded side steps
30s burpees
30s shoulder swimmers
30s jump squats
then
2 minutes mobility

barbell warm up
5 shrugs
5 high pulls
5 hang power clean
--
5 strict press
5 push press
5 push jerk
5 split jerk
--
5 front squat

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I felt pretty good and only had one coaching cue:  softer back leg during split jerk

I went

75
85
95
105
115
125
135
145
150
155# PR!!!!

Metcon

"2008 CrossFit Games Finale"
For time:
30 Squat Clean & Jerks (155/105 lbs)

Last time we did this was February 11, 2019 and I used 75# and gave up at 25 reps completed in 8:12.

This time I used 85# and had 25 reps completed at 7:00 and all 30 reps completed at 8:42.

This was a huge improvement.  Greg suggested going 105# or Grace weight+10#, but the squat cleans scared me a bit.

Rope Climbs

Finished with 5 rope climbs
played around with with cinch position and still prefer full wrap

The Crossfit Way in 50 Words

Pursue Virtuosity in Functional Movement

Believe Unconditionally in yourself and the Ability of others.

Learn new skills, teach them to a friend.

Forge an Indomitable Body and Spirit.

Apply Character Traits Learned in the Gym to Life:  Perseverance, Honesty, Integrity, Resilience, Courage, Loyalty, Respect and Service.

Be Humble.

Encourage Others.

     - Greg Amundson

Nutrition

I have still been focusing on nutrition, but have been recently challenged by dental surgery, which for the time being means hard, crunchy foods are out.  This is good in terms of eliminating pretzels and chips.  It has also been a negative in terms of making carrots, radishes, nuts and seeds off limits for the last week.

However, in terms of the scale, I am still continuing to see results, by eating "cleaner" and not eating between meals. 

I weighed in at 181# with an abdominal measurement of 38.5".  This is down from 201# and 42.0" last fall.

I would like to blame the nature of shift work, but plenty of folks were able to stay fit.  For me, a mindset was that these hours are brutal, if I need a treat or an indulgence to get me through the next 4 hours so what.  That could look like sugary snacks, soda, caffeine, nicotine, energy drinks, on line shopping or any number of indulgences that can become routine.

I have a lot of things in my favor now.  I work 200 yards from a Crossfit gym.  I work 40 hours/week.  I have the opportunity to rest and recover.  I have access to healthy meals.  I got a nudge from my blood work showing elevated A1C.

For breakfast this morning, I had 2 eggs scrambled in butter, avocado toast, strawberries, orange juice and a chai latte.

For lunch I packed a chicken wrap, strawberries, apple sauce, banana, Larabar and a diet coke.

Thursday, June 20, 2019

OPEN GYM: Metcon

Thursday, June 20, 2019

Crossfit Golden - Open Gym

1300

Warm Up

400m run
then
8 lunge stretch
10 pass through
10 mountain climber
10 pvc strict press
10 pull aparts
8 lunge stretch
10 pass through
8 frankenstein
10 pull aparts
then
10 scap pull-ups
10 scap circles

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

I substituted 5 tire flips with a Loader and Dozer 17.5R25 Tire (275#) for the 20 walking lunges.  The first run was between 2:10 and 2:30 on all 4 rounds.  I could do the pull-ups as 3/2/2/1/1/1.   I had the following times:

R1 - 6:10
R2 - 6:32
R3 - 6:38
R4 - 7:02

26:22 Total.

If I had done the walking lunges, they would have been pretty light to make the time cap.

Tire Selection:  Behind the gym they had 5 tires.  The first 2 were 128# and too light for my needs, the next one said 375# and it looked too heavy for me, the fourth one said 275# and looked like the right size.  I flipped it once and figured I could manage 5 reps without much trouble.  I did not investigate the 5th one as they are inline one behind the other and I was pretty warmed up just rolling tires around and testing them.

Wednesday, June 19, 2019

Tempo Back Squat - Partner Metcon

Wednesday, June 19, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

reverse hyper - 8@45 and 8@90#

1 min each

foam roll quads
foam roll adductors
foam roll calves
squat hold with 15# plate
banded kickouts
banded clammy glute bridges
plank push-ups
banded side steps
banded tempo squats
squat presses

empty barbell
5 back squat
5 tempo back squat
build to starting weight

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Back Squat (3 reps @ 32X1)
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

I went 55, 60, 65, 70, 75kg (165#) and felt pretty smooth.  I could have gone heavier

Metcon

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

I partnered with Jim and scaled my rounds to 14# med ball, kipping leg raises, and 20" burpee box jump overs.  I was finishing rounds between 1:30 and 1:45 and together we finished in 17:53.

Box Jump Overs

For kicks, I tried box jump overs and was able to land 20" and 24" for 5 reps each.  I finished with 3 box jumps to 30"

Lap Swim

Wednesday, June 19, 2019

Meyers Pool

6:10 AM

400 FR
300 FR
200 FR
100 FR
100 KICK
100 BR

33 minutes total workout

Tuesday, June 18, 2019

Bench Press - Metcon

Tuesday, June 18, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

12 min AMRAP
15 bench shoulder band
10 push-up
5 ring negatives
1 wall walk-up
30s jumping jacks
6 front facing scorpions
10 scap push-up

Weightlifting

Bench Press (1)
Take 20 minutes to build to today’s 1-RM Bench Press

I worked out with Josh and did

5x45
5x95
5x115
3x135
2x155
1x175
1x185 - no rep
1x185 - no rep

For a max of 175#, shoulder felt fine.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Hand Release Push-Ups
100m Sprint

I scaled this to 5 seated DB press (30# DB)
8 Matador Dips
10 banded push-ups
100m jog

The first round felt great and I went 5/3 on the dips and 5/3/2 on hand release push-ups
The second round was tough and I went 2/2/2/2 on the dips and 3/3/2 on HRPU before switching to banded
The third round was basically holding on and I went singles on the dips and 5/3/2 on the banded push-ups

Total 3 + 0

Monday, June 17, 2019

Deadlift - Metcon

Monday, June 17, 2019

Crossfit Golden - Lacey/Other Girl

1200 - 20 of us

Warm Up 

2 rounds of
1 min jump rope
10 frankenstein/rdl
10 mountain climbers
10 lateral plank walks (squeeze glutes)
10 banded hip hinge
10 heavy kb deadlift

deadlift warm up with barbell

5 good mornings
5 rdl
5 deadlift
5 deadlift 135#

Weightlifting

Deadlift 

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

I did

135x10 - 45%
165x10 - 55%
185x6 - 62%
215x8 - 72%
235x6 - 78%
265x4 - 88%

Metcon

Fot time:

1200m Run
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

I finished the first 800 in 3:59 and the 400 at 6:16
I scaled to 2 minutes of work of single unders and got 205 reps
I scaled to 25#DB and was able to switch in the air or at shoulder for all 50 continuous reps and finished the metcon at 11:00.

Double Under practice

Spent about 5 minutes accumulating around 80 double unders, best unbroken was 25

Tri Discipline Weekend

Saturday, June 15, 2019

15.33 mile bike ride - Pinarello - out to US93 and back
Batting cages
Hit some golf balls

Sunday, June 16, 2019

3.00 mile run (11:32/mile) out and back on Rocky Mountain Greenway Trail - Hoka One One
Cindy - 3 Rounds - unbroken pull-ups
Played a little tennis

Monday, June 17, 2019

1100 yard swim - 30 minutes - Meyers Pool

2x400 FR
1x100 BR
1x100 BA
1x100 FR

Bought a 20 punch card for Meyers.


Wednesday, June 12, 2019

HS Technique - Metcon

Wednesday, June 12, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min row

2 min for
4 inch worm with push up
4 front facing scorpion
4 back facing scorpion

Weightlifting

Every Minute on the Minute (EMOM) for 12 Minutes (4sets):

– Wall-Facing Handstand Marching (12)
Dumbbell Bent Row (8 reps @20x1)
HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )

I could march by un-weighting my arm and being on fingertips with the other arm (8, 8, 6, 4 reps on sequential rounds
DB Bent Row - 25#
HS Lunge was tricky - coaching cue to not hand plant as far forward as I think I need to

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

I could finished the row in 2:05 to 2:10

I scaled the HSPU to seated DB OH Press and used 35# the first round, before dropping to 20# for subsequent rounds.  I got 5, 5, 6, 6 reps = 22 total

HS Negatives to 2 Abmats

4 reps with full recovery in between.

Jerkfit Nubz

Last night, I got a sponsored post that Jerkfit had free nubz, just pay shipping and handling.  I could not help myself and ordered my free nubz ($9.99 value) and only paid the $4.99 shipping and handling (which is really just first class postage).

These gizmos are supposed to slip on your thumbs (20-25mm across the thumb knuckle is a medium for my 20 mm thumbs) and are essentially the equivalent of taping your thumbs for workouts.

The only time this is a real issue for me is Olympic lifting and I need the thumb protection for snatches and like the thumb protection on cleans.

I like Jaybird Elastic tape.  I am not sure what they stock at Crossfit Golden, but it works just fine as well.  If I am in the market again, I will try Lift-Rx tape.  I do not see any reason to purchase Goat Tape.

Tuesday, June 11, 2019

Back Squat - Metcon

Tuesday, June 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

10 min of

50 rope skips
8 banded hip pull-through
10 air squats (pause 1/4 and bottom)
5 single leg RDL each leg 15#
5 single arm thruster each arm 15#

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Back Squat (2)

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

I did not have a recent back squat PR.  I warmed up with 20, 40, 50, 60 kg and then started my sets at 

70
75
80
85
90 kg (198#)

This felt really good and I could have potentially gone heavier by a couple of kg.

Metcon

Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

I scaled this to 90 single under per round (~45 seconds)
I scaled the thrusters to 55# and was able to go unbroken all three rounds
I did step overs at 20"

I finished the metcon in 10:50 which I was pleased with considering the estimate of 8 to 12 minutes/round.

Monday, June 10, 2019

Snatch - Metcon

Monday, June 10, 2019

Crossfit Golden - Lacey/Janet

1200 - 8 of us

Warm Up

hip series

then 3 rounds of

20 jumping jacks
10 air squats
10 kang squats
10 pvc pass through
10 pvc oh squat - coach cue lock that elbow

snatch warm up

jump and land
dip jump and land
get arms involved

with barbell
high hang snatch
hang snatch
2" below the knee snatch

Weightlifting

Every 2 minutes, for 3 sets, for 3 sets, for 4 sets:
High-Hang Snatch (1 rep @ 55-65%)
Hang Snatch (1 rep @ 65-75%)
2" Below Knee Snatch (1 rep @ 75-85%)

High Hang Snatch - 45, 50, 55#
Hang Snatch - 60, 65, 70#
2" Below the Knee Snatch - 75#

coach cue make sure hips and shoulders rise at the same speed to knee

Metcon

For time:
800m Run
30 Toes to Bar
20 Snatches (135/95 lbs)

I had my best 800 time ever with 3:52 for the 800 m run.
I scaled the T2B to Flutter Kick L-sit and am not sure if I was doing them right, I did 40 reps in about a minute.
The 20 snatches were tough.  I scaled to 65# and felt like I maintained good form.  They were essential power snatches with an overhead squat.  I finished the workout at 11:04.

Thursday, June 6, 2019

Bench Press - Metcon

Thursday, June 6, 2019

Crossfit Golden - Diedre

1200 - 10 of us

Warm Up

10 min amrap

10 front facing scorpions
10 scap push ups
15 1-2-3 bench pulls (5 each direction)
10 push-ups
5 dip negatives

Weightlifting

Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press (2)
2 reps @ 80%

I estimate my 1RM to be around 185# and went with 145# which felt really good for all 8 sets.

Metcon

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)
15 Ring Dips

I did the 400 m run, scaled the push press to 20# and scaled the ring dips to 8 matador dips (3/3/2)

R1:  2:10 run, 3:25 round
R2:  2:20 run, 7:05 round
R3:  2:20 run, 10:55 round
R4:  2:30 run, 14:48 round


Wednesday, June 5, 2019

Deadlift - Metcon

Wednesday, June 5, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 15 of us

Warm Up

3 rounds of
3 plank walk out
10 plate bent over room
10 oh plate lunges
10 Kang squats

then "Finding Neutral"
3 times at mid thigh, knee and shin
start neutral, flex, return to neutral

This was tough for me, I kept wanting to move my knees, hips and head rather than spine

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

I went light on these.  For my estimated 1RM at 300#, I did

135 - 45%
155 - 52%
175 - 58%
185 - 62%
205 - 68%
225 - 75%


Metcon

Metcon (Time)

For time:
60/40 Calories of Rowing
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)

I did the 60 calorie row in 4:45 (there was a 5 minute cap) - coaching cue to get full extension in the legs each stroke
I did jumping pull-ups and was still struggling to maintain sets of 10 in a row
I used 25# DB and was able to go 50 feet unbroken - coaching cue to step through the lunge rather than pausing.

Lap Swim

Wednesday, June 5, 2019

Meyers Pool

0600

5x100 FR
1x50 BR
1x50 BA
2x200 FR

1000 yards total
30 minutes

Tuesday, June 4, 2019

Metcon - Run-Row-WBS

Tuesday, June 4, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

9 min amrap of

10 leg swings
arm circles
10 mountain climber stretch
10 air squat
10 ground to overhead with 10# plate

3 min mobility

Metcon

In teams of two, complete the following for time:

300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

I partnered with Chris and we finished in 38:42.  We traded off runs and rows from the outset and he was keeping ahead of me and was able to do several wall ball shots after each of his rows.

At the end, I was doing sets of 20 and did 135 wall ball shots.  He did an extra 15 to get us under the time cap.  We used a 14# med ball to a 10' target.

Monday, June 3, 2019

Clean Complex - Metcon

Monday, June 3, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

3 rounds of

30s jump rope
4 single arm across the body clean
10 single leg wall sit march
10 plank army climbers
15s hollow body rock

hang power clean warm up
5 jump and land
5 push balance and slide
5 push and slide
5 high hang power clean
5 hang power clean
5 power clean

Weightlifting

Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean (1)
Build to today’s heavy complex.

75
85
95
105
115
125
135
135
135
135#

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 16 Hand Release Push-Ups

R1:  35, 12, 12
R2:  30, 12, 12
R3:  22, 12, 12
R4:  24, 12, 12


Double unders were ok, best was maybe 15 unbroken
I did kipping leg raises and felt pretty smooth.
I could do sets of 12 in 2-3 sets
207 total reps

Lap Swim

Monday, June 3, 2019

Meyers Pool

0600

10x50 FR in 1:05 on 1:30
1x50 BR
1x50 BA
6x50 FR in 1:05 on 1:30

30 minutes total workout

Wednesday, May 29, 2019

Shoulder Press - Metcon

Wednesday, May 29, 2019

Crossfit Golden - Greg

1200 - 15 of us

Warm Up

2 rounds with pvc of
10 trunk twists
10 pass throughs
10 around the worlds
10 front rack stretch
10 shoulder press
10 push press

empty barbell
klokov stretch
5 - 5 count press
5 - 5 count negative
5 shoulder press

Weightlifting

Every 2 minutes, for 12 minutes (6 sets) of:

Shoulder Press
Set 1 – 5 reps @ 75% -- 95
Set 2 – 3 reps @ 80% -- 100
Set 3 – 1 reps @ 85% -- 105
Set 4 – 3 reps @ 87% -- 105
Set 5 – 2 reps @ 90% -- 110
Set 6 – 1 reps @ 95% -- 115

Every 2 Minutes for 4 Minutes (2 Sets) of:
Shoulder Press (8 )

Set 7 - 8 reps @ 80% -- 80
Set 8 - 8 reps @ 80% -- 80

This was a tough rep scheme.  I cheated towards the lighter side and only used 65% of 1RM on the long sets.  I estimate my 1RM to be 125#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

This was a deceptive metcon.  It was hard for me to go fast, but I did OK with 300m rows, 25# DB PP and 20" box step overs.  First round took 4:10, second round took 4:30, I finished rowing, 20 DB SA PP and 8 box step overs on the 3rd round for a total of 2+29 reps.

Tuesday, May 28, 2019

Metcon - Strength

Tuesday, May 28, 2019

Crossfit Golden - Janet/Diedre

1730 ~ 10 of us

Warm Up

12 min emom
6 reverse step tap heel fast up each leg
8 banded pull through
30 jumping jacks
calf/hamstring stretch

10 empty bar deadlift

Metcon

Metcon (Time)

Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

I scaled this to 115# and did 125 single under rope skips each round and finished in 6:04.  I did 9/6 on every round of deadlifts the rope skips were 50/50/25 then 50/40/35 then 40/30/30/25. 

I did a much better job scaling than I did on February 7, 2019.  We did this work out and I dropped weight each round going from 135 to 115 to 95 each round and the single unders went from 150 to 100 to 100 (and it took me 7:02)

Weightlifting

Three sets of:
Single-Leg Deadlifts  (6-8 reps each leg @ 4011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each side)
Rest 60 seconds

Coordination is still an issue on single leg stuff but I did 6 reps with 8kg KB
Glute bridge was OK except tempo felt weird (115#)
Side Plank I did 30 sec the first round and 35 sec the next two rounds.

Friday, May 24, 2019

Tempo Back Squat - Metcon

Friday, May 24, 2019

CrossFit Golden - Lacey/Greg

1200 - 19 of us

Warm Up

1 min figure four stretch
banded side steps
tempo air squat 32X1
short lap

1 min couch stretch
10 lunge stretch
10 mountain climber stretch
short lap kb farmers carry

build up back squat
20
30
40kg

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Tempo Low-Bar Back Squats (4 reps @ 32X1)

50
55
60
60
60kg (felt really good)

Metcon

Metcon (Time)

For time:

1200 Meter Run (6:30)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
800 Meter Run (4:20)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
400 Meter Run (2:20)

17:00 overall.  Given the 18 min cap, I am glad I did not go any heavier on the farmers carry.  The farmers carry times include transitions.  I did them unweighted the first time and then with 15# DBs the second time.

Reverse Hyper
2x8x45#

Pull-ups
5 strict


Thursday, May 23, 2019

Metcon

Thursday, May 23, 2019

Crossfit Golden - Diedre

1200 - 7 of us

Warm Up

1 min jumping jacks
1 min inch worm and push up
1 min puppy dog stretch
1 min bear / crab rotations
1 min single arm ring row

then

2 rounds of
3 active hangs
3 partial pull-ups
3 jumping negatives
3 strict pull-ups

then

3 wall climbs
3 pike push-ups
3 kick up to wall
3 knee on box hspu

Metcon

Metcon (AMRAP - Reps)

Three sets, for max reps/calories of:

2 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
2 Minutes of Rowing (for Max Calories)
2 Minute of Strict Pull-Ups or (RX+ Legless Rope Climbs)
Rest 3 minutes

R1:  25 cal, 17 knee box HSPU, 18 cal, 10 strict pull-ups
R2:  24 cal, 15 knee box HSPU, 20 cal, 9 strict pull-ups
R3:  23 cal, 16 knee box HSPU, 20 cal, 9 strict pull-ups

I felt really smooth on the rower and could maintain the same calories per hour, some time was lost due to transitions.  knees on box was the right scaling, I could do sets of 3-5.  The pull-ups were doubles and singles.

Rope Climbs:  2 ascents

Abmat Sit-ups:  5x10

Wednesday, May 22, 2019

Deadlift - Metcon

Wednesday, May 22, 2019

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Line Drills

jog
shuffle
karaoke
quad/lunge
swing leg/touch toe
squat jump
burpee broad jump
bear crawl forward/backwards

with empty bar
2 rounds of

10 good mornings
10 rdl
10 deadlift

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

10x135
8x165
7x185
6x225
6x255
4x275#

Coaching cue - set scaps and maintain that position, stand straight up, do not lean back and relax core

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I scaled this to a 12kg KB and was able to maintain 15/15 until the 3rd round then 10/10/10
I scaled this to 14# and was able to maintain 10/10
I scaled this to kipping leg raises and was able to maintain 5/5

Total was 3+20 in 12 minutes

Coaching cue - time arms and hip extension together, extending arms early does not get full benefit of legs, extending late make movement less fluid



Tuesday, May 21, 2019

Tempo Bench Press - BBJO

Tuesday, May 21, 2019

Crossfit Golden - Diedre/Lacey

1530 - 11 of us

Warm Up

90s of

burpees
pec stretch
jump squat + air squat
banded external rotation
slow hrpu
wrist/forearm stretch
quad/hamstring stretch
down dog/cobra

bench press warm-up
8x45
6x75
4x95
2x115

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press (3 reps @ 21X1)

Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

I worked with 125# and felt really smooth with good power on the X.  Target was 75% of 1RM which would have had me at 135#.

Metcon

"Desire" (AMRAP - Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

I used a 24" box and managed 31 reps.  I sped up a little during the last two minutes, but kept a really good pace.  Target was 50 reps, but I probably could not have sustained that even jumping to a 45# plate.

Sunday, May 19, 2019

Pull-ups

Sunday, May 19, 2019

Fit by Hyland Hills (Tru Fit?)

1045

Warm Up

5 min treadmill
3 min, 3.0%, 3 mph
2 min, 1.0%, 5.4 mph

1000m Row

Cindy - 2 Rounds

3x3 kipping pull-ups
3x3 kipping T2B

Bench Press
8x95
7x115
5x135
3x155
3x165#

Box Jumps
20x30"

Wall Ball Shots
3x8x20# to 10' Target

40 minutes total workout

Friday, May 17, 2019

Gymnastics - Metcon

Friday, May 17, 2019

Crossfit Golden - Greg/Janet

1200 - 13 of us

Warm Up

1 min row
1 min boot strappers/cossack squats
1 min row
1 min box step downs (3111 tempo)
1 min row
1 min PVC pass through/around the world
1 min row
1 min prone swimmers

Gymnastics

Every 2:00 minutes, for 16 minutes (4 sets of each):

Hollow Handstand Marching  (1)
Alternating Pistols (16-20)

Round 1: I was able to do hollow marches for about 45 seconds, rested and held for another 30 seconds
Round 2: Hold 40/20/20s
Round 3: Hold 40/20/20s walking further out with hands
Round 4: Hold 40/20 not really close to the wall

Round 1: tried band/plate, but quickly went to 20" box
Rounds 2-4:  16 reps to 20" box

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 20 Jump Squats
Minute 4 – 40 second Plank Hold

Scaled to 150m rows
Scaled to 12 seated 30# DB press - Coaching Cue - Lock out
Scaled to 18 reps of Jump squats
Held plank Rx, but dropped a knee after 30s

Thursday, May 16, 2019

Front Squat - Metcon (BJO, WBS)

Thursday, May 16, 2019

CrossFit Golden - Greg/Diedre

1200 - 14 of us

Warm Up

10 pulsing lunges each leg
10 banded side steps each direction
10 banded squats
5 cat/cows
15s each side lat mobility

barbell warm up

8 minutes to build to starting weight

20, 40, 60, 70kg

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Front Squat (2)
90% or more of 1-RM

Based on a 1 rep max of 92kg, I opted for 80kg (176#, 87%) and was able to maintain straight sets

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes:
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)

Rest 3 minutes, and then…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes:
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)

I scaled to a 20" box and 14# for the wall ball shots and got 3+8 for the first metcon and 3+16 for the second metcon.

Wednesday, May 15, 2019

Metcon

Wednesday, May 15, 2091

CrossFit Golden - Lacey/Elizah

1200 - 20 of us

Warm Up

90s jumping jacks
60s bird dogs
90s kb shoot through/back
60s down dog/cobra
90s lat stretch on bench/scorpion

Weightlifting

Three sets of:

Dumbbell Shoulder Press (8 reps @ 2111 (each arm))
Rest 30 seconds

I used 25# and was able to maintain tempo on all 3 sets

Supine Ring Rows (8-10 reps @ 2111)
Rest 30 seconds

These were tough, I did not elevate my feet and was able to maintain good tempo for 8 reps

Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 30 seconds

I went a little light here at 10# DB and was able to do 12 reps/round

Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 30 seconds

These were OK.  I did leg raises, but struggled with the 2 count lower.

Metcon

Metcon (Time)

Four rounds for time of:

50 Double-Unders
30 Kettlebell Swings (32/24 kg)
20 Hand Release Push-Ups

R1:  40 double unders, 20/10 KBS 12kg, 9/6 HRPU
R2:  80 singles, 15/15, 6/4/3/2
R3:  80 singles, 15/15, 5/4/2/2/2
R4:  80 singles, 15/10/5, 4/3/2/2/2/2

The HRPU were by far the worst, but I scaled appropriately, finished the first round in 3:00 and the second in 3:17.  Overall, I was 14:35 for the four rounds.

Tuesday, May 14, 2019

Snatch Technique

Tuesday, May 14, 2019

CrossFit Golden - Lacey/Diedre

1530 - 8 of us

Warm Up

30s air squat
30s jump squat
30s lateral lunges
30s duck walks

2 rounds
10 trunk twist
10 pass through
10 btn strict press
10 overhead squat
10 drop squat

barbell warmup
3 high pulls
3 muscle snatches
3 ohs
3 high hang snatch
3 mid high snatch
3 two inch below the knee snatch
3 snatch

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (1)
1 rep @ 55-65%

45, 50, 55#

Hang Snatch (1)
1 rep @ 65-75%

60, 65, 70#

2" Below Knee Snatch (1)
1 rep 75-85%

75, 75, 80#

Snatch (1)
1 rep @ 85-90%

85, 90, 90# PR!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

I used 45# and did 3 Rounds + 2 Reps in 6 minutes.  I scaled the C2B to 8 kipping pull-ups.

Finished with some kipping/T2B work.

Monday, May 13, 2019

Metcon

Monday, May 13, 2019

CrossFit Golden - Lacey

1200 -17 of us

Warm Up

line drills
jog
high knees
butt kicks
karaoke
lunge stretch
quad, pull toe
walking lunges

then walking lunges with light db

Metcon 

(5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

25/18 Calories of Rowing
15 Burpee Box Jumps (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)

Needless to say, I scaled this pretty thoroughly.  We split into two groups and my order was run, walking lunges, row, BBJ

Round 1:  200m run, 20 lunges (25#DB), 18 cal row, 10 BBJ (20")
Round 2:  200m run, 16 lunges (25#DB), 18 cal row, 8 BBJ (20")
Round 3:  200m run, 16 lunges (25#DB), 16 cal row, 8 BBJ (20")
Round 4:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")
Round 5:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")

The run started at 50s and slowed to 70s
The lunges were typically taking me to around 2:20 to 2:30.
I was off the rower around 3:50
The BBJ went OK while I was still hopping on the first round.  I soon as I started stepping up, I was typically called for time at 5:30.

Reverse Hyper

2 x 8 x 90#

Sunday, May 12, 2019

General

Friday, May 10, 2019

La Quinta (Grand Junction)

0715

Treadmill

3 min walk
10 min 5.4 mph, 1.0% incline
2 min walk

3 Rounds of

15 air squats
10 push ups

OH DB Triceps extensions
Hammer curls
Hollow Body holds

30 minutes total workout

The La Quinta was standard fare for a gym.  They had 2 treadmills, 2 ellipticals, an old school metal disc stationary bike, a precor stretch machine and flat bench.  They also had DB from 5-50#, medicine balls from 4-30# and two stretching mats.

Thursday, May 9, 2019

Bench Press - Bent Over Row - Metcon

Thursday, May 9, 2019

CrossFit Golden - Eliza

0700 - 3 of us

Warm Up

4 min
KB overhead walk
1 arm rack walk
both arms racked walk
Farmer's carry

then AMRAP

5 prone scorpions
5 face pulls
5 hollow body holds
30 sec stretching

Weightlifting

Take 12 minutes to build to 90-95% of your 1-RM Bench Press
(Then strip weight to 80%)
When the running clock reaches 15:00, perform…

Every 90 Seconds, for 6 minutes (2 sets) of:
Bench Press (8)
Bent Over Row (8)

8x45
6x95 (top of right deltoid felt achy)
5x115
4x135
2x155
1x175#

I stripped weight to 135# and was able to complete the 8 reps of Bench Press.
I did the Bent Over Row at 75# and could have gone a little heavier.


Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups
9 Burpees
12 V-Ups

I scaled this to seated DB OH Presses with 25# DB's. 
The burpees started off OK, but I quickly switched to step ups
I did about 6 V-ups before switching to single leg V-ups

I finished 3 Rounds + 15 Reps in 9:00.

Tuesday, May 7, 2019

Gymnastics Skills - Metcon

Tuesday, May 7, 2019

CrossFit Golden - Diedre, Eliza

1200 ~ 10 of us

Warm Up

800 m run
1 min bootstrappers
1 min banded pull aparts
1 min pvc around the worlds
1 min prone swimmers

Gymnastics

Every 2:30 minutes, for 15 minutes (3 sets each) of:
Ring Muscle-Ups or Muscle-Up Transisitons (4-8)
Handstand Walk or Hold (1)
50-75 foot Walk or 45-90 seconds of Holds

I did transitions and ring dips

I did holds facing away from the wall; facing the wall; and then around the worlds

Metcon

Metcon (Time)

Two rounds for time of:

25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes

I did 20 calorie rows both rounds
Round 1 - 800m run
Round 2 - 400m run
Round 1 - 5 kipping pull-ups; 15 ring rows
Round 2 - time capped, did 20 kipping pull-ups after metcon (8/3/3/2/2/2)

Accessory Work

L-Sit (120 seconds)

Accumulate the time if you’re unable to maintain this position unbroken

Hanging from the bar I did 8 sets of 15 seconds

Friday, May 3, 2019

Deadlift - Metcon

Friday, May 3, 2019

CrossFit Golden - Greg/Janet

1530 ~ 15 of us

Warm Up

400m run
butt kick
high knees
skips
pull toe back
shuffle and cross arms
karaoke
5 step sprint then coast
step over the fence then under the fence

barbell
10 good mornings
10 rdl
10 conventional deadlift

Weightlifting

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

At an estimated 300# deadlift, I did

10x145
10x175
10x190
8x205
6x235#

I used lifting straps and it felt pretty good.

Metcon

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 20 minutes of:

8 Burpees
10 Alternating Dumbbell Snatch (70/50#)
12 Calorie Row

I partnered with Asher and Martin and we finished 9+18 Rounds.  They went first, so I put in 4 rounds + 18 reps.  I did not get to the row.   I was going slower than they were and used a 40# DB for the snatches.

Coaching cue - do not push knees out, shorten range of motion and push with legs then back (like a deadlift)

Thursday, May 2, 2019

Shoulder Press - Metcon

Thursday, May 2, 2019

CrossFit Golden - Eliza/Lacey

1200 ~16 of us

Warm Up

1 min each of
boot strappers
banded face pull
quarter squat jumps
pass throughs
stretch - ankles, mountain climbers
prone shoulder swimmer
pvc 1 sp + 1 pp

barbell

10 empty barbell then work up to starting weight

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press (2)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 85-88%
*Sets 5-6 – 2 reps @ 90-93%

Based on a 125 # (56 kg) strict press I did:

40 x 5
45 x 3
47 x 2
49 x 2
51 x 2
52kg (115#) x 2

Felt good, but right shoulder a little twingey.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:

90 seconds of Double Unders
Rest 30 seconds
90 seconds of Push Press (135/95#)
Rest 30 seconds
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Handstand Pushups
Rest 30 seconds

This was a pretty good workout, despite my thinking it was only 1 round instead of 2.  The double unders were great.  The Push Press OK (I used 95#), but the HSPU sucked.  I tried to do negatives the first round and then switched to box hspu on toes/knees

R1
DU - 78
PP - 14
DU - 60
HSPU (negatives) - 3

R2
DU - 32
PP - 10
DU - 53
HSPU (box toes/knees) - 4/5

Walking Lunges with 50# DB OH

18/18/12/12 feet

The plan was 100 feet total, but the dumbbell got heavy.

Wednesday, May 1, 2019

Metcon - Run-BJO-Slam Ball-Abmat Sit-ups

Wednesday, May 1, 2019

CrossFit Golden - Greg

1200 ~ 17 of us

Warm Up

10 min amrap of
5 burpee broad jump
10 plate gto
10 bird dog
10 lunge stretch
short lap
30 sec stretching

Metcon

Every 8 minutes, for 40 minutes (5 sets) for times:

Run 800 Meters   
15 Box Jump Overs
20 Slamballs
25 Ab-Mat Sit-Ups

Rx for men was 24" box and 30# slam ball.  I used a 20" box and 20# slam ball.  I tried a rep jumping over a 20" pvc, but switched to step downs.

R1:  800m in 4:12, round in 7:37
R2:  600m in 3:24, round in 7:02
R3:  400m in 2:20, round in 6:17
R4:  400m in 2:28, round in 6:32
R5:  400m in 2:37, round in 6:43

The slam balls were not too bad.  I could do 10 and 10.  The abmat sit-ups were brutal.  First round I got through OK.  By the last round it was 5/5/3/3/3/2/2/2 resting at the top.

Tuesday, April 30, 2019

Back Squat - Frannish

Tuesday, April 30, 2019

CrossFit Golden - Greg/Lacey

1200 ~ 17 of us

Warm Up

3 rounds of

10 air squats
10 fire hydrants (3 sec pause)
10 light kb single arm thruster (pause at top)
5 active hang
5 kip swings
10 ring rows
1 min mobility

barbell
5 back squat at tempo
build to starting weight

Weightlifting

Every 3 minutes, for 12 minutes (4 sets):
Back Squat (Tempo Low Bar - 5 reps @ 32X1)

This felt pretty good and I went

60
65
70
75 kg (165#)

Metcon

Metcon (AMRAP - Reps)

"Fran on Repeat"
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your "Fran" time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

This was brutal.  I started with 65# and Jumping Pull-ups, which I thought was how I last did Fran.  In retrospect, I actual used 55# for Fran Sandwich (7:41 split).  During the test minute, I finished 8/8 in 42 seconds, but was not at all recovered at 60 seconds.

Rounds 1 and 2 I stuck with 8/8 at 65# and Jumping Pull-ups.  Rounds 3, 4 and 5, I scaled further to 6/6/6 for at total of 68 reps.

Monday, April 29, 2019

Snatch Complex - Metcon

Monday, April 29, 2019

CrossFit Golden - Lacey/Janet

1530 ~ 14 of us

Warm Up

20 burpees plus squat jump
10 air squat stretch
10 long band side step
10 banded pass through
10 banded good mornings
10 banded strict press
10 trunk twists (each side)
10 boot strappers
10 slow banded ohs

barbell warm up

5 snatch grip deadlift
5 high hang snatch
5 btn push press
5 ohs

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)

35
45
50#

Hang Snatch (2)

55
60
65#

2 Snatch Lift-Offs + Snatch (2)

70
75
80#

Metcon

For time:
800 Meter Run
30 Burpees Over the Barbell (lateral)
15 Hang Power Snatches (155/105 lbs)

I did the 800m run in 4:06 (one of my better times to date)
I did step over burpees and finished at 8:15
I used 55# for the hang power snatches and was able to go 8/7/4.  Metcon was looking for sets of 2-3 so I should have gone a little heavier.  Finished in 10:01

Friday, April 26, 2019

Clean & Jerk - Grace

Friday, April 26, 2019

CrossFit Golden - Greg/Janet

1200 - 3 of us

Warm Up

10 minute amrap

10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility

then with barbell

3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press

then footwork

10 split jumps no barbell
5 split stance presses
8 split jerks with bar

Weightlifting

Every two minutes, for 20 minutes (10 sets):

Power Clean & Jerk + Squat Clean & Jerk  (1)

Build to today’s heavy.

65
75
85
95
100
105
105
110
110
110#

Coaching cue - Butt back when catching clean in front rack.  Butt back when dipping for split jerk.


Grace

For Time: 

30 Clean and Jerks, 135# / 95#

Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell.  After talking to Greg, I opted to increase the weight to 95# and see how things played out.  I felt solid during the movement, but it was definitely slower.  I did singles the whole way and finished in 5:41.

DB OH Walking Lunges

4x25' with a 40# DB

Nutrition

I think this is the first time I have posted about nutrition.  Nutrition has slowly been occupying more and more mind share and that is long overdue.

I have never had visible abs and always maintained a stubborn layer of body fat.  Based on memory, I think I have tested as low as 15%.  When I was running in high school my weight was a very reasonable 145# on my 5'10" frame.

I have quickly and slowly increased my weight since then.

I finished college around 155#
I dropped out of medical school at 200#
I moved to Colorado at 175#
I teetered around 185# for the last 10 years
I topped out at 200# while working in the oil fields

Now, I have an additional motivator.  My A1C blood test results have been elevated at 5.8% a year ago and 6.0% this year.  Anything above 5.7% is considered pre-diabetic.  Considering the challenges my dad has faced as a diabetic, I want to stave off diabetes as long as possible.

As I have slowly been reading about zone diet, paleo and macro nutrition among others, the simple lesson is that I eat too much food, too much processed food and too many carbohydrates.

On a youtube video last night, Ben Bergeron summed it up quite simply, "Eat real food, not too much, mostly plants."  Much easier said than done.  His progression with crossfit athletes is to drive towards low body fat (10% for men or when you see abs).  Then based on blood work and performance to adjust diet. 

When pushed he did address supplements including

Carbohydrate Supplement - UCAN products
Creatine Monohydrate - 5g/day (daily)
Pre workout Caffeine - 180-200 mg (no more than a couple of times/week)
Whey Protein - Isolate for slow absorption, Hydrolysate for fast absorption

When pushed he also talked about micro nutrients.  Apparently Zinc and Magnesium supplements are the big thing.  He did caution that micro nutrients should not be addressed without blood work.

I have decided to reduce my food intake and eat more plants.  The hardest but most effective first step will be NO SUGAR!  Then reducing my dependence on processed foods.  I will eat vegetables at every meal.  Knowing that I cannot tackle everything at once and in the spirit of atomic habits, I am going to:

1) stop snacking between meals
2) stop getting seconds after my original plate

Wednesday, April 24, 2019

Deadlift - Metcon

Wednesday, April 24, 2019

CrossFit Golden - Greg

1530 ~ 10 of us

Warm Up

20 jumping jacks
10 banded good mornings
10 single leg glute bridge
5 single leg rdl (each leg)
20 jumping jacks
10 banded side steps
10 quad and lunge stretch
10 db single arm row
20 jumping jacks
10 banded pass throughs
10 banded pull downs
10 db ground to overhead

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Based on an estimated 1RM of 310, I did

155
185
205
235
255#

I used lifting straps rather than mixed grip.  They were still grueling sets and my already tight lower back was not happy.  The last set actually felt better than the 10 rep sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

I scaled this to 30 du the first round and 180 singles on subsequent rounds as I could not string doubles together.

I scaled the weight to 25# DB and it was pretty tough.  I went 10/10/10 and then 8/8/8/6 on subsequent rounds.  25# dumbbell snatches were fine, but I still split them up 9/6 and 8/7.  I finished on the third incomplete round at 6 db snatches.

Reverse Hyper

I finished with 2x8x90# on the reverse hyper to traction my back a little bit.  It helped a lot.

Tuesday, April 23, 2019

Hilton Orlando

Sunday, April 21, 2019
Monday, April 22, 2019

Hilton Orlando

With Nisha on Sunday
With Diya and Nisha on Monday

The girls were excited to use the hotel gym so we did a little routine

Sunday was stretching, some DB snatches, a machine circuit and then the treadmill

Monday I worked out on my own
Treadmill - 10 min, 5.6 mph, 1% incline
Cindy - 2 rounds

later Diya and Nisha joined me and we got on the Concept 2 for 200m each then a machine circuit

They enjoyed themselves and got some exposure to strength training.

Metcon - Accessory

Tuesday, April 23, 2019

CrossFit Golden - Greg

12:00 PM ~ 10 of us

Warm Up

3 rounds of

8 half kneel bottoms up kb press
10 lateral banded steps each direction
12 scap push-ups (keep butt low)
1 short lap


Metcon

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters
8 Strict Pull-Ups
10 Toes to Bar
12 Hand Release Push-Ups

Please note times for each of the six sets.

I pushed the run times a little bit and scaled the strength stuff appropriately

Round 1 - 2:12 run / 3:43 round (pull-ups 3/2/2/1, kipping leg raise, banded hrpu)
Round 2 - 2:16 run / 3:50 round (pull-ups 2/2/1/1/1/1, kipping leg raise, banded hrpu)
Round 3 - 2:23 run / 4:03 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 4 - 2:37 run / 4:12 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 5 - 2:37 run / 4:06 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 6 - 2:49 run / 4:29 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)

By the 4th round I was splitting up the push-up sets as well.  The workout got hard quick, but I felt good about doing 400m runs the whole time.

Metcon (No Measure)

Every 60 seconds, for 8 minutes (2 sets of each):
Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 45 seconds of Side-Plank Hold (Left Side)
Station 3 – 45 seconds of Band Pull-Aparts
Station 4 – 45 seconds of Side-Plank Hold (Right Side)

reverse snow angels 30 s
plank 20 + 10 s
pull aparts 40 s
plank 20 + 10 s

Thursday, April 18, 2019

Snatch Technique - Metcon

Thursday, April 18, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 11 of us

Warm Up

1 min jumping jacks

2 rounds of

10 quadruped hip extension
10 banded clam shell
10 air squat
10 reverse grip pvc pass through
10 pvc btn press
10 pvs ohs

barbell (15#)

5 high hang snatch high pull
5 high hang power snatch + OHS complex

2 high hang snatch
2 hang snatch
2 snatch lift off + 1 snatch complex

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)
40
45
50#

coaching cue straight down straight up

Hang Snatch (2)
55
60
65#

coaching cue press out shoulders for squat

2 Snatch Lift-Offs + Snatch
65
65
65#

coaching cue flat back for lift offs

Metcon

Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

I scaled this to 45# hang power snatches and was able to go unbroken
I scaled this to 60 single unders per round and could go unbroken

5:31

KB windmills - 2x5 reps each side 4kg KB

Walking Lunges with 30# DB OH 4x25 feet

Wednesday, April 17, 2019

Back Squat - Metcon

Wednesday, April 17, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~15 of us

Warm Up

2 rounds of

300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat

then w barbell

5 quarter squat
5 tempo 32X0 squat
8 back squat

Weightlifting

Every 4 minutes, for 16 minutes (4 sets):

Back Squat (8 reps each set)

60
65
70
75kg (165#)

I might have been able to go a little heavier.  75kg was tough, but I was not in danger of missing.

Metcon

For time:

1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)

I finished the 800 in 4:30 and then the 1200 at 7:00.  I scaled to hanging leg raises and was able to 9/6 every round.  The alternating reverse lunges were tough.  I started with 20kg and quickly switch to 16kg.  Even then, I was doing sets 8/8/4 each round.  I finished in 14:52.

Tuesday, April 16, 2019

Strict Press - Metcon

Tuesday, April 16, 2019

CrossFit Golden - Greg

12:00 PM - 5 of us

Warm Up

arm swings

then

3 rounds of

6 half kneel kb bottoms up press (4kg)
12 quadriped walk (f/b)
6 scap push-ups
20 sec active hang (sup, mix, pro)

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press (2 reps)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

40
42
44
46
50
52 kg (115#) at 88%, this would put 1RM at 130#

Metcon

Metcon (AMRAP - Rounds and Reps)

In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16
minutes of:

3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

I partnered with Josh and we agreed to move steady and not try to crush the workout.  30# DB for man makers was good (toughest part was rows).  Pull-ups were good first round, went 2-1-1-1-1 on the last round.  Burpees are burpees.  I went first and we ended up with 6 rounds + 8 reps.  I did not have that last pull-up when time was called.

Monday, April 15, 2019

Christine - Strength

Monday, April 15, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 14 of us

Warm Up

20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch

2 rounds of

60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS

with barbell

10 good mornings
10 deadlifts
build up to working weight

Christine

3 Rounds for time:

500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

This was a repeat of the Metcon on December 28, 2018, my second workout at CFG.  That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3.  This time I finished in 15:02, did full rows and jumps every rep every round.  I still scaled the weight and the height of the box.  A huge improvement!

First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.

Weightlifting

Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds

The single leg deadlifts were tough.  I felt unstable and had poor range of motion.  Key coaching points.  Take sufficient step forward, retract scaps and push hips back.

Glute bridges were OK.

Side Plank, I did 30 seconds each side.

Saturday, April 13, 2019

Bench Press - Deadlift

Saturday, April 13, 2019

Buckley AFB Fitness Center

12:45 PM

Warm up with some light stretching

Bench Press

8x95
8x115
6x135
4x155
2x175#

Reverse Hyper

2x8x100#

Deadlift

8x135
8x185
6x225
2x275
2x275
2x275#

Pull-ups

Pre Cor Chest to Bar with 100# assist - 6 reps
Wide, Angled and Parallel pull-ups - 2 reps each position

40 minutes total workout

I was extremely impressed with the Buckley AFB fitness center.  On a quick tour I peaked into the gym, walked past the raquet ball courts (1 of which was converted for Crossfit and in addition to a rig and squat stands, plenty of wights and bars, they also had a GHD)

The primary workout room was equally impressive with benches, practical machines, a Reverse Hyper and a deadlift platform.

I did not realize it at the time, but bands and even chains could be checked out from the front desk.

Most impressive was a recovery area, complete with Normatec boots and Hyperice equipment including Hypervolt, Vyper and Hypersphere.

Crossfit Golden has a couple of Hypervolts which retail for $349.  The Vyper is a vibrating foam roller and retails for $199.  The Hypersphere seems a little intense but is the cheapest of the lot, retailing for $149.

I am still waiting to find a venue that has a Swiss Wing.  These $10K recovery products that I was turned onto by Brian Shaw seem pretty incredible. 

Normatec Boots are now retailing for $1300 and are much more compact than the set up I purchased about 5 years ago for $1400.


Friday, April 12, 2019

Bandbell "Elephant Bar"

Friday, April 12, 2019

CrossFit Golden - OPEN GYM

11:00 AM

Crossover Symmetry - activation

Bandbell Bench Press

10#
8kg
16kg
24kg - This was tough and I asked for a spot.

I did 8 reps at each weight with a good hold at the end

Bandbell OH Press Hold

8kg
16kg

This was tough, my plan was to do OH Squats, but I was not stable enough.

GHD Hip Extension 

2x8 reps

GHD Sit-ups

5, 6, 8 reps

Parallette Knee Tucks and L-sits

a few attempts, but was not happening

Walking Lunges

300 ft (unweighted)

1 hour total workout

Thursday, April 11, 2019

Strict Pull-ups - HS Hold - Metcon

Thursday, April 11, 2019

CrossFit Golden - Lacey

12:00 PM ~8 of us

Warm Up

12 min AMRAP of

10 arm circles f/b
10 throwdowns
5 face down & face up scorpions
10 banded face pulls
10 scap push-ups
1 wall climb w/3 sec hold
1 min row (good form)

I finished 2 rounds

Gymnastics

Every 90 seconds, for 12 minutes (4 sets of each):

Strict Pull-Up (As Many Reps as Possible in 60 seconds)
Handstand Hold (Hold for 25 - 40 seconds (Seconds = reps))

The pull-ups were tough and I got 7-6-5-5 on the respective rounds.  Typically the last 1 or 2 reps was more chin to bar than chin over bar.

The handstand holds were not much better.  I managed 30-20-20-20 on the respective attempts.

Metcon

Three rounds for time of:

30/20 Calories of Rowing
20 Abmat Sit-Ups
10 Strict Handstand Push-Ups

I had to scale the HS push-ups.  With options of strict to 2 abmats, kipping from 2 abmats or dumbbell presses.  I went with 30# DBs and was able to do sets of 5.

Total time was 12:55

After the workout and catching my breath, I tried kipping HSPU from 3 abmats and was able to get a few.  I did singles with a minute rest between each one.  The 4th one did not happen.

Wednesday, April 10, 2019

Power Clean and Jerk - Metcon

Wednesday, April 10, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~12 of us

Warm Up

1 min on back with KB for stability scorpion oblique stretch
1 min ankle mobility
1 min front rack stretch

3 round of

5 air squat
5 pass through
5 strict press pvc
5 front squat pvc
5 sotts press pvc

Sotts Press = Sots Press - Named for Viktor Sots, a Soviet weightlifter from the early 1980's, is a press to overhead from the clean receiving position (i.e. the bottom of a front squat).  It has come to mean any press to overhead from the squat position, behind the neck, etc.

with barbell
2 clean deadlift
2 hang power clean
2 full power clean
3 sotts press (with pvc)

split jerk
10 foot drills
4 split jerk press
8 split jerk

Power Clean and Split Jerk

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Jerk  (2)
Build over the sets to establish a 2-RM power clean & jerk.

65#
40kg
50
55
60
60
65kg (144#) PR!!

Metcon

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

I scaled this to step over the bars and a 40kg barbell (88#).  I got through the round of 9, finished 12 burpees and 4 ground to overhead (power clean and push press).

Reverse Hyper
2x8x90#

DB Overhead Walking Lunges
4 x 25' x 20# DB

Tuesday, April 9, 2019

Front Squat - Metcon

Tuesday, April 9, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM ~ 11 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat

8x20 kg
5x40 kg
3x60
2x70
1x80
1x85
1x90
1x92 kg (203#)

Metcon

Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.

I scaled this to 60 kg (65% of 1RM).  First round was good run in 2:25, 3/3/2 on squats for 4:16.  Second round was slower with run in 2:30, 3/3/2 on squats for 8:20, Last round was tough with a 3:00 run and the squats took me to 12:58.

Reverse Hyper

2x8x90#

Monday, April 8, 2019

OH Squat - Pull-ups

Monday, April 8, 2019

CrossFit Golden - OPEN GYM

11:15 AM

Warm Up

Air squats
pass throughs
foam rolling
PVC OH Squats

OH Squats

35
55
65
35kg
37kg

3 reps for both sets of 37kg (82#) PR!!!

Pull-ups

4-3-3-3-3

Abmat sit-ups

10-10-10

40 minutes total workout