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, December 31, 2019

HSPU technique - PU

Tuesday, December 31, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

3 min row
box step up with knee pull
over / under the fence
down dog / cobra
slow HRPU

HSPU technique

wall walk
hold
HSPU - 3 abmats
HSPU - 2.5 abmats
HSPU - 2 abmats (failed)
HSPU - negative to 1.5 abmat
HSPU - negative to 1 abmat
HSPU - negative to 1 abmat

PU

3 strict
2 strict
2 strict (+5 kg)
1 stict (+10 kg)
2 strict

DU technique

drills, singles, double (best effort 23 unbroken)

ran 400m

some more double unders

took off for another 400m, but left hamstring felt weird, walked half way around

finished with some air squats and walking lunges

60 minutes total workout

Monday, December 30, 2019

Metcon

Monday, December 30, 2019

CrossFit Golden - Paige/Janet

1200 - 16 of us

Warm Up

line drills
jog
high knees
butt kicks
quad stretch & lunge
toe grab
bear crawl to the left and right
crab walk forward and backward
duck walk forward and backward
hollow roll to superman
burpee broad jump

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)

I scaled this aggressively and was still sucking air

R1 - 10 ring rows; 15 kipping leg raise 9/6; 20 HRPU 5/5/5/5; 25 WBS 14# 15/10
R2 - 10 ring rows; 15 kipping leg raise 9/6; 20 HRPU 5/5/5/5; 25 WBS 14# 10/8/7
R3 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R4 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R5 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R6 - 10 ring rows; 15 kipping leg raise 9/6; 10 HRPU 5/3/2; 25 WBS 10# 10/8/7

I was getting through the ring rows and kipping leg raise in about a minute.  The HRPU were taking another minute.  The wall ball shots were the wild card taking me between 90 seconds and 2 minutes.  I scaled it well.

One athlete broke her wrist when she fell off the rig (distal radius fracture per another athlete).  Ambulance was called.

Saturday, December 28, 2019

Bench Press - Squat

Saturday, December 28, 2019

Apex Center

1230

Played basketball with the girls

Bench Press

45, 95, 115, 135
155x4
175x2

Back Squat

45, 95, 115, 135, 155
185x5
205x2

Pull-ups

3-2-2-2 (wide & narrow grip)

Dips

3-3-3-3-3

Friday, December 27, 2019

Deadlift - HSPU - Metcon

Friday, December 27, 2019

Crossfit Golden - Paige/Janet

1200 - 15 of us

Warm Up

4 rounds (20 sec / 10 sec) 2 minutes total of the following paired movements

pvc back squat
hold at the bottom of the squat

good mornings
lateral lunges

pass throughs
strict press

prone press
hollow hold

With KB (20 kg)

10 hip circles around the world
10 romanian deadlift
10 deadlift (20X1)
5 box hspu
5 pike push-up
5 negatives

Weightlifting

Four sets of:
Deadlift (3-5 reps @ 20X1)
Rest 20 seconds
Handstand Push-ups (Max Reps)
Rest 3 minutes

Target was 80% of 1RM, I used 225# and could do 5 reps every round and 6 box HSPU.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
*RX must be done unbroken

I scaled this to a 16 kg KB and could go unbroken every round.  My double unders sucked today and I scaled to 20 reps/round (about 45 seconds of working on them).  I finished with 4 rounds + 30 reps.

My back felt a little wonky so I grabbed some sarco freeze.  Coaching cue - keep ribs tucked (do not hyper extend back), lower hips more with touch and go

Thursday, December 26, 2019

Back Squat - Metcon

Thursday, December 26, 2019

Crossfit Golden - Lacey/Janet

1200 - 18 of us

Warm Up

1 min low slow mountain climbers
2 min squat hold (passive/active)
1 min air squats

then 2 rounds of
10 single leg banded kick back
10 banded glute bridge
10 banded clam shell
10 banded air squat

Weightlifting

Back Squat

Every 2 minutes, for 8 minutes (5 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

I worked out with Mickey and went

5x60
5x70
3x80
2x90
2x95
10x75
10x80kg (176#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pullups
9 Hand Release Push-Ups
12 Box Jumps (30″/24″)

I scaled this to 6 strict pull-ups and used a 24 inch box.  I got through 4 rounds + 16 reps (pu/hrpu+1 bj).  I got through the first round in 2 minutes and then slowed down considerably to 2:45 on the second round.

Metcon

Tuesday, December 24, 2019

Crossfit Golden - Lacey

1200 - 18 of us

Warm Up

Line drills
Athletes choice stretching

Metcon

Metcon (5 Rounds for time)

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

30/20 Calories of Rowing
15 Sit-Ups
15 Dumbbell Front Squats (50/35 lbs)
100 Double Unders

I did the 30 calorie row and 15 sit-ups, but scaled to 35# DB Front Squats and attempted 200 single unders.  Each round was capped at 6:00 to allow 2:00 rest and I was capped every round.

R1 - 185 rope skips
R2 - 155 rope skips
R3 - 135 rope skips
R4 - 115 rope skips
R5 - 110 rope skips

I was getting off the rower around 2:15 and finishing the sit-ups by 3:15.  I was able to finish the front squats in one set around 4:30.  The rope skips were tough after that volume.

Athlete of the Month?


I have dabbled in a variety of fitness endeavors.  I ran track and cross country in high school.  I played intramural basketball and softball in college.  Since leaving the friendly confines of academia, I had tried to stay fit by participating in foot races, road cycling and "lifting weights."

I was first introduced to CrossFit in 2015 and I have been all in for 1 year.

I have kept a fitness journal for quite some time and it was kind of fun to read back on my first day of CrossFit.  I remember being absolutely winded and overwhelmed by movements I had never done.  Today I am still absolutely winded, but have benchmarks and scale progressions for most movements that show up in a workout.

I love the coaches at CrossFit Golden.  I really appreciate the mindfulness and passion they bring to each class, especially considering how many classes they coach a day and all of their other responsibilities.  My favorite parts of CrossFit are gymnastics, Olympic weightlifting and Strongman.  I wish my answer was nutrition, but I am working on it.

My current goals are to run an 8 minute mile and do a handstand push-up (last week, I pressed-up from 1.5 abmats).  One of my first goals when I started CrossFit was to do a cartwheel.  I have not accomplished that yet, but have accomplished many other gymnastics skills I never thought I could do like climbing a rope and doing a forward roll.

I do not think I would have taken much advice when I was first starting out in CrossFit.  All I can offer is to listen to your coaches and your body.  If you are not seeking out and accepting your coaches' recommendations you are either a liar or a fool.  You are either withholding information that your coach needs to help you or you are paying for a service you do not value.

I love hitting an unexpected PR during a workout.  We recently had a workout with 90 seconds of double unders and I got 47 unbroken reps.  Since I can typically only manage 10-15 at a stretch I was thrilled and carried that smile through the rest of the workout.

I have diverse interests outside of CrossFit.  I enjoy coin  collecting and have a reasonable collection of United States dimes.  I also enjoy skiing and scuba diving.  Occasionally you might find me up in Black Hawk, CO playing poker.

You probably don't know that I love teen comedies.  While I would like to claim my favorite movie is "Fight Club," I am more likely to watch a re-run of "Can't Hardly Wait" or "Superbad."

Don't be afraid to fail, participating in events outside my wheelhouse (in the CFG community and outside the gym) have often been my most memorable experiences.  CrossFit has given me the confidence to try things and seek adventures in life.  One day I will have to say, you all go ahead, I will be here on the bench when you get back, today is not that day.


Tuesday, December 24, 2019

Swim

Tuesday, December 24, 2019

Meyers Pool

0730

10x50 FR
1x100 KICK
1x25 BA
1x25 BR
1x25 BA
1x25 BR
2x100 FR
6x50 FR
--
1200 total (40 minutes)

Monday, December 23, 2019

Bench Press - Desire

Monday, December 23, 2019

Crossfit Golden - Greg

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
3 pull-ups
Plank hold ~ 30 seconds

Warm Up

90 seconds of
burpees
face down/face up scorpions
jump squat + air squat
crab walk
dumbbell floor press
quad and hamstring stretch
db Cuban press

Weightlifting

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

Bench Press 

Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

I worked out with Chris.  After warming up with 45, 95 and 115 we started

5x135
3x145
1x155
3x165
2x170
1x175
1x195
1x205 failed rep

Metcon

"Desire" (AMRAP - Reps)

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This was just as tough as my past 2 attempts.  I was on pace for 35 reps through 2 minutes and then slowed down.  I finished with 32 Rx reps, matching my previous attempt.

Post WOD

Strict Pull-ups 3-2-2

Warm Weekend

Taking advantage of the unseasonably warm weekend...

I walk/ran the Pomona Loop (3.6 miles) on Saturday

I rode the Surly Cross Check out to US 93 and back (15.6 miles) on Sunday

Friday, December 20, 2019

Captains of Crush

I finally broke down and got my first Captains of Crush grip training tool.

They are made in a variety of tensions:

Guide:  60# (perfect for beginner, senior or rehab patient)
Sport:  80# (active, but have not been training your grip)
Trainer:  100# (serious overall strength, but have not been training your grip)
0.5:  120#
No 1:  140# (use hand strength for your job or have been training with sporting good-store-type grippers
No 1.5:  167.5#
No 2:   195# (life saving levels of grip strength)
No 2.5:  237.5#
No 3:  280# (world class, get certified)
No 3.5:  322.5#
No 4:  365# (Be Like Magnus Samuelsson!)

Warm Up gripper - do 10 reps easily

Work Set gripper - 5-7 reps

Challenge gripper - The gripper you are trying to close next

As an amateur who has not completely let go of his ego, I opted for my first gripper to be the Sport.  I can close this for 10 reps with my right and left hand with some effort.  While that may qualify as a warm-up gripper, I am going to stick with it for some months, before going for the Trainer. 

Deadlift - HSPU technique

Friday, December 20, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

fast mountain climbers
bootstrappers
banded fire hydrant/side steps
plank walk out
Frankenstein/RDL

barbell
Kang squats
tempo deadlifts

build up to 80% of 1RM
135, 185, 225

Weightlifting

Four sets of:

Deadlift (3-5 reps @ 20X1)

I wore knee sleeves and straps and was able to get 5 reps at 245, going every 3 minutes.

I skipped the Metcon today as I have no interest in repeating 19.5 (33-27-21-15-9 or thrusters and pull-ups)

HSPU Technique

3 abmat - HSPU
2.5 abmat - HSPU
2 abmat - HSPU
1.5 abmat - HSPU - PR!!!!!
1 abmat - negative
1 abmat - negative
1.5 abmat - HSPU -failed rep
2 abmat - HSPU

Pull-ups

5 strict chin over bar
3 kipping chest to bar

50 minutes total workout

Thursday, December 19, 2019

Metcon

Thursday, December 19, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

Hip/Hammy

then 45 sec of
fast mountain climbers
banded glute bridge
banded side step
drop squat
banded shoulder walk
bear/crab rotations
shoulder swimmer

then
athletes choice

barbell warm up

10 deadlift
10 high pull
30 second ring hold (15 top/15 bottom)
5 high hang power clean
5 above the knee clean
5 power cleans
5 dip negatives

Metcon

Metcon (Weight)

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups or 6 Ring Dips
3 Power Cleans

I scaled this to 300 meter runs and 6 foot assisted ring dips.  I was able to clean 3x95# every round.  I finished the first round in 2:20 and the last round in 2:40 (nearly all of the slow down was on the run).  I was finishing the 300 meter run in 1:20 to 1:40, the dips were completed in about 20 seconds and the cleans were fast singles in around 30 seconds.

24 x 95# = 2280#

Wednesday, December 18, 2019

Single Arm DB Press - DB Floor Press - Metcon

Wednesday, December 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

4 min cycle through
KB OH hold
KB front rack
KB left OH/right front rack
KB left front rack/right OH
KB farmer's carry

4 min amrap
5 pvc pass through
5 pvc strict press
5 prone raise
5 pvc push press

Weightlifting

Every 90 Seconds, for 15 minutes (5 sets) of:
Single Arm Dumbell Press (8 Reps)
Dumbbell Floor Press (8 Reps)

For SA DB Press I used 35#.  First 2 rounds were OK, last 3 rounds were tough

DB Floor Press I used 35/35/45/45/45.  The weight was OK, it was tough to get it balanced.

Metcon

Metcon (Time)

Five rounds for time of:
40 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar

I scaled this to 20 DU, but switched to 40 Jumping Jacks the last 3 rounds.  I was able to do DB Push Press and Kipping Knee Raises all 5 rounds. I slowed down considerably after I lost Double Unders, but still finished in 8:03.

R1 - 20 DU in 3 sets; UB DBPP; UB KKR (1:15)
R2 - 20 DU in 2 sets; UB DBPP, UB KKR (1:25)
R3 - 4 DU, then 32 JJ; 5/5 DBPP, UB KKR
R4 - 40 JJ; 5/5 DBPP; UB KKR
R5 - 40 JJ; 5/5 DBPP; UB KKR


Tuesday, December 17, 2019

Metcon

Tuesday, December 17, 2019

Crossfit Golden - Lacey

1530 - 9 of us

Warm Up

10 minute amrap

10 burpees
5 wall slides
10 quad stretch lunge
10 bear crawl crab rotation
10 air squat + tuck jump
10 good pulls on the rower

2 minutes athletes choice

Metcon

Metcon (AMRAP - Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

Each Round Scoring:
Men - 160 reps
Women -  150 reps

*plank is not scored - but unless it was held unbroken each side 40 seconds, do not click RX. 

Despite scaling this aggressively, I struggled.  WBS I used a 14# wall ball, DB snatch I used a 35# DB, I used a 20" box.  As group 2, we started on dumbbell snatch and rotated in the same order

Round 1 - 20 DBS, 10 BBJO, 40 sec side plank, 18 cal row, 28 WBS
Round 2 - 18 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
Round 3 - 16 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS

That is an average of 109 reps/round or 68% of target and I scaled the reps.  The goal was to shoot for 90 seconds of work.  I was teetering on 70-80 seconds of work on the last 2 rounds.  Still it was a good tough workout.

Powerlifting

Monday, December 16, 2019

Apex Center

1800

During Nisha's practice

Weightlifting

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

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 6-8 reps @ 80%

5x135
5x150
3x175
2x200
2x210

6x185
5x185

Cindy 1 Round

Then 3x Handstand Holds 20 seconds each time

Powerlifting

Saturday, December 14, 2019

Apex Center

11:00 after Diya's game

Walk

Deadlift

Build up from 135, 185, 225, 245 then 2 singles at 275

Bench Press

Build up from 95, 135, 155, 2 reps at 175, 1 x 185, failed 195

Friday, December 13, 2019

Snatch - 19.4 Repeat

Friday, December 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise

then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk

then with barbell
8 high hang high pull
8 hang power snatch
8 snatch

Weightlifting

Take 20 minutes to build to a Heavy or 1-RM Snatch

Snatch (1-RM)

I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!

coaching cue:  make sure I have tension when setting up

I was doing better with extension and contact points, but still very slow under the bar.

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

When this came up during the open, I got 88 reps.  This time, I only managed 80 reps, but I felt really smooth and controlled.  I found out, when I got back to my desk, that the scaled workout calls for step overs.  I think that would have made a big difference.  I used a 2 foot take off for all 40 burpees that I did successfully complete.  My tie break time for the first half was 7:50.  A good lesson in being prepared for training and competition.

Thursday, December 12, 2019

Bench Press - Metcon

Thursday, December 12, 2019

Crossfit Golden - Lacey/Paige

1200 - 11 of us

Warm Up

2 rounds of
1 min bear crawl/crab
5 inch worm
10 banded pass through
10 banded strict press
10 banded scap press
10 dead bugs
10 mountain climber

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Based on a 185# 1RM I did
5x150
3x160
2x170
7x150 (failed on the 8th rep; 81%)

Metcon

Metcon (Time)

For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

I scaled this to step over the bar; unweighted reverse lunges and 65# push press; had I made it to the T2B, I was going to do singles

50 BOB - 5:35
50 RL - 8:15 (2:40)
46 PP - 12:00 (3:45)
0 T2B - 12:00

The suggested pacing to finish was 4 min BOB, 3 min RL, 3 min PP, and 2 min T2B.  I was off the pace from the jump and did not make much time up on the RL.  Had I scaled the PP to 45#, I would have likely done a handful of T2B.  Overall, I scaled it well and felt good about the effort.

Wednesday, December 11, 2019

800's - HSPU Technique

Wednesday, December 11, 2019

Crossfit Golden - OPEN GYM

10:45

Warm Up

Foam roll
ankle drivers
over and under the fence

800's

4 x 800m every 6 minutes

4:30
4:32
4:39
4:41

this was adapted from the WOD which was

Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

For me the meat of the workout is running,

HSPU technique

HS hold
HS hold
HSPU 3 abmats (7.5 inches)
HSPU 2.5 abmats (~6 inches)
HSPU 2 abmats (5 inches) PR!!!!!
HSPU 1.5 abmats (failed attempt)
HSPU 1.5 abmats (failed attempt)
HS negative 1 abmat
HS negative to floor (abmat & 25's)
HS negative to floor (abmat & 25's)
HSPU 2 abmats (5 inches)

Total workout ~45 minutes

Tuesday, December 10, 2019

Back Squat - Metcon

Tuesday, December 10, 2019

Crossfit Golden - Lacey/Eliza

1200 ~ 16 of us

Warm Up

12 min amrap of
20 jumping jacks
20 hamstring sweeps
10 kb suitcase lunge
10 plank push-ups
20 jumping jacks
20 goblet squats
10 kb pull overs
10 s.a. kb rows each arm


Weightlifting

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

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

I worked out with Eric again and did

5x60 (57%)
5x70 (67%)
3x80 (76%)
2x90 (86%)
2x95 kg (90% of 105 kg 1RM)

For the last 3 sets, I scaled back to 85 kg (81%) and was able to do 5 reps each time

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

"Strict Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

I was able to do the pull-ups 2/2/1 through round 5, then it was 2/1/1/1.
I could do the push-ups 5/5 each round
The air squats were full depth

The first round took me 1:30, by the last round, it was over 2:00.  I finished 7 Rounds + 20 Reps

Monday, December 9, 2019

Clean - Metcon

Monday, December 9, 2019

Crossfit Golden - Ryan/Lacey

1200 - 16 of us

Warm Up

2 rounds of

5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row

barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean

Weightlifting

Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…

Clean (80% of 1-RM)

I worked up from 65, 95, 115 and finally 125#.  Coaching cue:  Let the bar have a chance to float up and get underneath it.  It should not come above my diaphragm.  I dropped weight to 95# and tried a few of these.  I need to work on this more.

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans

Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

I rowed 500m every time and used 115# with no missed reps.  I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again.  I kept good form, but was pulling with my arms rather than letting the bar float up.

Run?

I tried to go for a run on Sunday and it turned into a walk after about half a mile.  It was still nice to be outside for 2.7 miles (44 minutes)

Friday, December 6, 2019

Bench Press - Metcon

Friday, December 6, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm

Weightlifting

Bench Press 

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

I warmed up with 45, 95, 115 and 135.

Based on a 185# 1RM, I paired up with Rick and did the following

5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)

All of the sets were smooth and controlled.

Metcon

Metcon (Time)

Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.

I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups

R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)

I only missed a couple reps on the jump rope, otherwise they were unbroken.  The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5.  The sit-ups were the worst and I broke them up from the get go.  The last two sets were 7/3/2/2/2/2/2.

Thursday, December 5, 2019

Bent Over Row - GH Raise - 19.3

Thursday, December 5, 2019

Crossfit Golden - Lacey

1200 - 8 of us

Warm Up

line drills - jog, side shuffle, karaoke, high knees, butt kicks

2 rounds
lunge down/back slow
walk down and back with kb overhead

2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press

Weightlifting

Every 90 seconds for 15 minutes (5 sets):

Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets

Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom.  These got really tough by the fourth set.  I also did 5 med ball rolls each round.  These were not much easier.  It was less intense, but more sustained effort.  The GH raise seemed to have a real intense point effort.

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

This was a repeat for me.   On 05/08/2019 I got 70 reps.  I decided to do the scaled workout again for an apples to apples comparison.  This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes.  I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute.  I did feel pretty good through the whole workout. 

I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week.  I felt like I was moving smoother through the step ups as well.  I switched to having the db on my back and supported it with either the right or left hand alternating.  8 reps may not sound like much, but it represents a 10% improvement.  In retrospect, my goal of 91 reps was a bit optimistic.  

Wednesday, December 4, 2019

Back Squat - Metcon

Wednesday, December 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

3 rounds of

10 air squat
10 banded fire hydrant
10 wall ball shots
5 mountain climber thoracic opener
5 clam shell
1 min of athlete's choice mobility

then empty barbell 10 paused squat

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Based on my 105 kg 1RM, I made all my numbers
4x73
3x84
2x89
1x92
1x95 kg (209#)

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

4x2x84 kg (185#)

Metcon

Metcon (Time)

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes

I scaled this appropriately with a 14# wall ball and 20" box and step overs.  Despite that, I still got capped with 4 reps outstanding

R1 40/20 - I broke the WBS into 20/10/10 and was able to jump the burpees and step over the box in 4:55

R2 30/15 - I broke the WBS into 10/10/10 and started stepping every movement of the BBJO to 9:45

R3 20/10 - I broke the WBS into 10/10 and had a minute to go and was able to complete 6 of the 10 BBJO stepping every movement.


Tuesday, December 3, 2019

Gymnastics - Metcon

Tuesday, December 3, 2019

Crossfit Golden - Eliza/Lacey

1200 - 11 of us

Warm Up

1 min of each of the following
jog in place with burpee every 10 seconds
bear crawls
pvc around the world
cuban press
table top stretch
prone shoulder swimmers
hollow hold/rocks
wall climbs

Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:
 
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

I did banded transitions and felt pretty smooth.  It was a good change from toe transitions
I used kettle bells and could manage about 5 seconds at a time, some single leg, some tuck
I kicked up to the wall and could get 2 good holds each round (coaching cue - point toes and extend)

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

R1 - 56 DU, 1 wall walk + 20 push ups; 17 calorie row; 14 banded ring dips - 108 total reps
R2 - 59 DU, 1 wall walk + 15 push ups; 18 calorie row; 13 banded ring dips - 106 total reps

These were good scales for me.  I the second round, I set a PR for unbroken double unders at 47 consecutive reps!!!

Monday, December 2, 2019

Deadlift - Metcon



Monday, December 2, 2019

Crossfit Golden - Greg/Lacey

1200 - 13 of us

Warm Up

3 rounds of
45 sec jumping jacks
20 hamstring sweeps
10 pvc good morning
10 bird dog
10 dead bug

then

10 kb around the world hip circles
10 kb good morning
10 kb deadlift

Weightlifting

Four sets of:
Deadlift (4-6 reps @ 30X1)
Rest 3 minutes

I went
6x185
6x185
6x195
6x205#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

I scaled the deadlift to 155# and went 5/5 on all rounds
I did jump overs the first two rounds, then step overs
I scaled this to chin over bar pull-ups and could did doubles and singles

I finished with 3 rounds + 5 reps.  I felt slow and sluggish on everything.  Physically felt good (shoulder, hip)

Wednesday, November 20, 2019

Snatch - Metcon

Wednesday, November 20, 2019

Crossfit Golden - Lacey/Janet

1200 - 7 of us

Pre-Warm Up

Foam roll
1 round of Cindy
Pass throughs

Warm Up

1 min jumping jacks
1 min banded pass through
1 min air squat + jump squat
1 min banded OHS

then with PVC
5 dip drive
5 dip drive shrug
5 dip drive high pull
5 muscle snatch
5 ohs
5 snatch

repeat with barbell

Weightlifting

Take 15 minutes to build to today’s 1-RM Snatch

Snatch (1- RM)

I worked up from 35, 45, 55, 65, 75 and finally 85.  85# did not feel real good and was mostly a power snatch and then OHS.  75# felt really good.

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes:
Station 1 – Row Sprint x 30 seconds
Station 2 – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

I started off around 1100 cal/hr for the row and dropped off to around 900 cal/hr for the 30 sec sprints.  Total 82 calories

I used 65# (76% of today's heavy) for the snatches.  I did all power snatch and all singles.

Tuesday, November 19, 2019

Push Press - Gymmy Metcon

Tuesday, November 19, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
2 pull-ups
short plank hold

Warm Up

3 rounds of
45 sec fast mountain climbers
10 plate around the world
10 plate triceps extension
10 plank walk
5 pike push-ups
5 ring row
1 wall climb

barbell warm up
5 dip - pause - push press
5 push press - pause - reset

Weightlifting

Take 20 minutes to build to today’s 1-RM Push Press

Push Press (1- RM)

I warmed up with 2-3 reps at 20, 30, 40, 50, 60 kg and then started taking heavy attempts
I made attempts at 65, 70 (may have push jerked), 70 (good rep), and 75kg PR!!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols or Cossack Squats
(Pistols RX +)

I scaled this to Pike Push-ups, 6 strict pull-ups and 12 alternating Cossack Squats/round and was able to hold steady at around 2 minutes per round.  I finished with 6 Rounds + 6 Reps!  38 strict pull-ups is the most I think I have ever done in a metcon.

HSPU options were strict up to 2 abmats, 2 full wall climbs, 4 partial wall climbs or 4 pike push ups


Monday, November 18, 2019

Back Squat - Metcon

Monday, November 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Pre-Warm Up

Foam roll
1 round Cindy
plank

Warm Up

2 min row
1 min banded side step
1 min duck walk thoracic extension
2 min row
1 min glute bridge
1 min tempo goblet squat 51X1

Weightlifting

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

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 Minutes...

Back Squat x 1 rep @ 95+%

I worked out with Zach and we did

5x55
5x60
3x70
2x80
2x85
1x90

After a few minutes rest I did

1x100
1x105kg PR!!!!

This felt really good and I may have a little more in the tank.

Metcon

Metcon (Time)

For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

I finished the row in 2:51 (just below the 3 minute interval cap)
I finished the run at 5:37 (sub 2 minutes, which was fast for me)
I scaled the Front Squats to 95# and was able to go 5/5
I did burpee box step-overs (24") and this was the toughest part of the workout
I scaled the Front Squats to 95# and was able to go 5/5

I finished in 11:33

Friday, November 15, 2019

18.5 - Thrusters-Jumping Pull-Ups - Skills

Friday, November 15, 2019

Crossfit Golden - Lacey/Eliza

1200 - 11 of us

Warm Up

Tabata (20 work / 10 rest)
4 rounds of air squats
4 rounds of plank push-ups
4 rounds of bear - crab / hip thrust - bear

With barbell
3 rounds of
5 front squat
5 push press
5 thruster
increasing weight to WOD weight (I went 35, 55, 65#)

Metcon

Metcon (AMRAP - Reps)

"CrossFit Games Open Event 11.6, 12.5 & 18.5"
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I did this workout scaled during the 2018 Open and got 63 reps.  This time, I absolutely demolished that score with a whopping 95 scaled reps.  I had 63 reps at 4:34, was able to finish the round of 15 and get 5 reps on the set of 18.  Scaled called for 65# thrusters and jumping pull-ups

Accessory Work

Take the last 25 minutes of class to work on Skills - Accessory Work, Mobility, Technique, etc.

Pistol Progressions - 10 min

Eliza showed me this cool progression of banded pistols by setting up a band about waste high on the rig and then lowering into the pistol by using your hands at first and gradually not using your hands.  I struggled, but I will definitely incorporate these.

I also did some reps lowering my heel from a 12" box

Finally I did some pistols to a 20" box.

Rope Climbs - 5 min

2 climbs

Tire Flips - 5 min

10 flips with light tire
6 flips with 275# tire

Thursday, November 14, 2019

Push Press - HSPU technique

Thursday, November 14, 2019

Crossfit Golden - OPEN GYM

1400

Warm Up

foam roll

1 round Cindy

2 rounds of
10 plate squat
10 plate halo
10 plank walk
5 burpee
5 pike push-up

Push Press

6 sets of 2-3 reps, build to heavy for today, rest 2 minutes between sets

3x85
3x95
3x105
3x115
3x125
3x135

Row - easy 500 m

HSPU Technique

3xHSPU 3 abmats
1xHPSU 2.5 abmats
1xNegative 2 abmats
1xNegative 1 abmat

3x4xBox HSPU

Walking Lunges

4x15 steps

Wednesday, November 13, 2019

Metcon - Core Strength

Wednesday, November 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

300m run
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
1 min banded face pull
1 min baned pull apart
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
300m run

10 sec active hang
10 sec scap pu or circles
3 jumping negatives

10 sec hold top of rings
10 sec hold bottom of rings
3 dip negatives

Metcon

Metcon (Time)

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

I scaled this aggressively to allow my pec to continue to heal

160 single unders (unbroken both times)
16kg RKBS (20/20 then 15/15/10)
20 banded matador dips (10/5/5)
5/5 PU and ring rows, PU were singles, RR were unbroken

descend 4:38
run 5:00
ascend 5:00
--
total 14:38

Compare to 4/1/2019  Last time I went with 20kg kbs, all matador dips and all pull-ups.  I finished in 19:32 with 6:00/5:30/8:02 splits.  I also did better on the accessory work!

Accessory Work

Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 reps @ 2111) - 8 reps
Side Plank (Left) (40 Seconds ) - 40s unbroken
Side Plank (Left) (40 Seconds) - 40s unbroken
Reverse Snow Angels (15 reps) - 9 reps
(slow & controlled)
Hollow Rocks or Hold (30-40 Seconds) - had to break these up

Tuesday, November 12, 2019

Back Squat - HSPU - Mini-Metcon

Tuesday, November 12, 2019

Crossfit Golden - OPEN GYM

1300

Warm Up

4 rounds of
5 burpees
5 pause goblet squat
5 banded clam shell
5 glute bridge
5 step up with kb in farmers carry

barbell
5 kang squat
5 pause squat
build up to starting weight

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

I managed this well based on my last 1RM of 100kg

4x70
3x80
2x90
1x95
2x90
2x90

HSPU technique

2 wall walk-up
2 kick-up and hold
HSPU to 3 abmats - 3 reps
Negative to 2 mats - 2 reps
Negative to 1.5 mats - 1 rep
Negative to 1 mat - 1 rep
HSPU to 3 abmats - 3 reps

Metcon

Metcon (Time)

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)

I was not real fired up about this.  I did 15 wall ball shots at 20#, switched to the 14# ball for another 15 reps and then did 15 burpee box step overs unweighted.  It took me about 4:30 and I would have definitely been capped on the workout.

Powerlifting Competition - Planning/Prep

Masters I (40-49)
Masters II (50-59)

Attack of the Kilo Monsters
Eric Dubosa (M2) 170, 122.5, 205

Rocky Mountain States Games
Mario Perales (M1) 210, 182.5, 220
Ronald Fox (M1) 210, 115, 275

The Adventures of Yokey the Bear

capped at 70 athletes, April 26, 2020, $95 (+$65 USAPL membership)

My current 1RM

Squat - 100
Bench - 85
Deadlift - 135
Total - 320

Best case improvement

S - 110
B - 90
D - 145
T - 345

Even untrained, this would be a fun experience.  Trained could be as simple as a 2 days per week:
(1) Squat / Bench Press
(2) Deadlift / Bench Press

Typical is a 4/3/5 ratio
e.g.
120
90
150

Relative to Body Weight per Men's Health
S - avg 1.5x; above 1.75x -- 120
B - avg 1.0x; above 1.50x -- 100
D - avg 1.5x; above 2.00x -- 140

Week 1
Day 1 - S - 8x30, 6x40, 55x5, 65x4, 70x3, 75x4
Day 2 - D - 8x40, 6x55, 5x75, 4x80, 4*6x85

BP
Warm Up
8x20
7x30
6x37.5
5x47.5
4x57.5
3x65
then
3x70
2x3x65
2x4x57.5

Monday, November 11, 2019

Clean & Jerk - Metcon

Monday, November 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 13 of us

Warm Up

Hip-Hammy Sequence
then 30 seconds of
boot strappers
banded glute bridge
banded side step
banded plank walk
air squat
shoulder swimmers - slow
jump squats
cat cow

barbell warm up
5 high pull
5 high hang power clean
5 hang power clean
5 hang power and front squat
5 full clean

5 shoulder press
5 push press
5 push herk
5 split jerk

build up to starting weight

Weightlifting

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

Clean and Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I went

105
110
110
115
125
130
135
145#

coaching cue - think about fully opening hips before bending arms; bending arms eliminates all power from the hip pop

Metcon

Metcon (Time)

For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95 lbs)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

I scaled this to abmat sit-ups and an 85# barbell and did not finish in the time cap.
50 cal row - 4:00
40 abmat sit-ups - 6:00 (2:00) 20/5/5/5/5
30 GTO @ 85# - clean and push press singles - capped at 24 reps

I would have had to choose a snatch weight to finish in the time cap.

Dan Gaudreau Deadlift Clinic

Jason Wood and the team at Strong Bodies hosted another great clinic by Dan Gaudreau.  This one was on the deadlift.  I had the opportunity to take his bench press clinic in March and was looking forward to this clinic.

Dan is an IPF world champion and world record holder.  He is currently the Colorado Chair for USA Powerlifting and owner of the Rocky Mountain Lifting Club.

He started by going over some of the unique features of the deadlift, relative to the squat and bench press.  First there is no eccentric component.  In the squat and bench, you first lower and then raise.  Second, you can change your 3rd attempt up to 3 times.  the lift is complete when standing erect with non-slumped shoulders and locked knees.

A lifter must wear socks that come up to the knee.  The lifter must also have footwear that has a sole.  Favorites are wrestling shoes, deadlift slippers and Chuck Taylors.

He discussed Sumo and Conventional Deadlift.  He always trains new athletes in Sumo.  Sumo requires a reduced back angle and favors most lifters, especially those with short legs and a long torso.  The low back is the weakest link of the intramuscular deadlift chain.

The fundamentals of deadlift are all in the set up.  The center of gravity of the weight and the lifter must be correctly aligned.  1" of accommodation can result in an increased perceived load of 10%.  That is if you are off 2 inches on a 300# deadlift, it will feel like 360#.  A lifter cannot get tight by pulling, the lifter must project their center of gravity backwards and then lift.

Arms must be straight for the deadlift.  This will provide the smallest  back angle.  When the weight breaks off the ground, the hips should not raise relative to the shoulders.

Dan concluded the lecture part similar to the Bench Press Clinic by emphasizing Recovery to complete the triumvirate started with Workouts and Nutrition.

Hypertrophy, Intermuscular coordination and Intramuscular coordination are the keys to lifting more weight.  We are seeking a Specific Adaptation to Imposed Demand (SAID).  The demand is created by intensity and frequency of stimulus.  Dan recommends undulating periodization for most of his athletes.

PEDs = Augmented Recovery

Book recommendations - "Nutrient Timing" by John Ivy and "Practical Sports Nutrition" by Louise Burke

It was a large group of about 20 of us and the clinical portion was in groups of 5 on 4 platforms.  During my set up for conventional deadlift, I sought a narrower stance to allow my arms to hang straight and slightly lower hips than I am used to.  I also tried a Sumo deadlift and I want to position my feet at angle of 10:00 and 2:00 at about the 81 cm powerlifting knurl marks.  I grab the bar at the same spot and lift much the same way.  Hips down slightly, look up, create tension and extend my triceps, project center of gravity back and then pull.  I would like to train with it to see if it works for me.  Most conventional deadlifts fail at the knees.  Most sumo deadlifts fail at the floor.

We talked about grip.  Most of his lifters use a mixed grip when the weight gets heavy.  If you choose a double overhand grip, he suggests a hook grip.

Finally we talked about reversed band deadlifts.  Hang bands from the top of the power cage to assist pulling off the ground and over the lift, the bands shorten and the lifter supports more of the weight.  Train with 400# to lift 300#.

During Q&A people asked about how frequently to train in terms of days/week.  Dan pointed out that competitions vary significantly in terms of being shorter and longer.  He also noted that the knurling is not always consistent on bars and should not be used for set up.  At the IPF, there is a standard bar.

I feel like it was a good value at $40, but less insightful than the bench press.  I am starting to get more interested in participating in a powerlifting competition.

Top 3 Insights:

  1. Project Center of Gravity back before pulling
  2. The eccentric portion prior to touch and go will make the weight easier to pull
  3. It is very challenging for masters athletes to make progress without tracking recovery



Warm Weekend

It was so warm this weekend, I had to train outside.

Saturday morning I went for a 3 mile run, followed by at 10 mile bike ride in the afternoon.

Sunday afternoon I went for a 1.5 mile run, followed by some weights at the Apex Center while the kids enjoyed the pool.

Friday, November 8, 2019

2020 Crossfit Open - Retrospective

I have made tremendous progress during this year of training.  My engine is a substantially stronger and I feel comfortable moving bigger weights in a WOD.  I still have my goats and now have a full year to work on them.

I made a few mistakes this year.  I should have been more careful on what I do in WODs during open season.  I lit up my hamstrings doing reverse lunges.  That could have had a big impact on the deadlift/hrpu workout.  I also tweaked my pec that week and irritated it again before the mu/wbs/row workout.  If I had MU, this could have been devastating.

20.1 - Ground to Overhead 95#, bar facing burpees - Rx : I did power cleans and push jerks, only limiter was my engine (99,596th).  I could have gone faster at the 65# scaled weight, but this was a good test.

20.2 - 50# DB Thrusters, T2B, DU - Rx : This was heavy for me, the 50# DB lit up my triceps, I did singles on the T2B, bright spot was the DU, but I still needed 3-5 sets every round, limiter was strength, kip and engine (76,467th).  I would have preferred the 35# scaled weight, but was anxious to show off T2B and DU.

20.3 - DL 225/315 - HSPU and HS Walk - Rx/S - This was a repeat of 18.4 and I made tremendous improvement on my Scaled Score going from 95 reps in 18.4 to 123 reps in 20.3.  I posted an Rx score of 21 deadlifts at 225#.  My limiters were 315# DL, HSPU, HS Walk. (83.584th).  The scaled weights and movements are a good test for me, I posted an Rx score due to ego.

20.4 - Box Jumps 24", Clean and Jerk Ladder 95# to 315#, Pistols - Rx - I did this Rx knowing I would not progress past the 135# bar.  I could have gone scaled and possibly ticked off a few reps at 155#.  My limiters were Clean and Jerk Strength and Pistols. (83,709th).  The scaled weights would have been a better test for me, but the box jumps (step-ups) and medicine ball step-ups would have slowed me down considerably.  I might repeat this scaled down the road.

20.5 - MU, WBS, Row - Rx - I do not have muscle ups and did not attempt them during this workout.  I was able to complete the 120 WBS and 80 Calorie Row in 16:04 (below the 20 minute cap). (TBD).  (77,261st). This would have been a great test scaled.  40 chin over bar pull-ups, 120 WBS at 14# and 80 Calorie row.  I would like to repeat this scaled down the road.

I still would like to work on my overhead stability with a dumbbell, lunges, heavy thrusters, kipping (T2B and pull-ups), and HSPU.  I will incorporate daily Cindy as a warm up and weekly inverted work.

Mentally and physically I felt drained the last 2 weeks.  The transition to fall would have been really tough for competitive athletes.  I will definitely continue to do the open and I would like to perform it an affiliate.

Overall, I thought the programming was terrific to separate athletes at the top and to allow the back of the pack to do the workouts Rx or Scaled.  It was a good mix of major lifts, gymnastics and hard rowing to incorporate the 100 words.  I was a little surprised by the time domains 15, 20, 9, 20 and 20 minutes.  I should concede that the top finished well under the cap and even I was stopped short of the cap on 20.3, 20.4 and 20.5 due to inability to do HSPU, 185# C&J, and MU respectively.  My workouts turned into 15, 20, 2, 15 and 16 minute workouts.

I was a little disappointed that I would be doing the workouts during Open Gym, rather than having them programmed during class, but given the lack of interest and the total disruption of training cycles and programming, I 100% agree with Crossfit Golden's decision to not program the open.

For now the important thing is to get my pec healthy again and maintain my fitness through the winter.

89056 / 124,461 men
6263 / 10,685 men 40-49 **

** best finish to date

2016 - 6,668th (MBS) 0 Rx / 5 scaled
2017 - 11,172nd (WMCF) 1 Rx / 4 scaled
2018 - (Aspire) did not register, but did workouts 0 Rx / 5 scaled
2019 - 12,031st (CFG) 2 Rx / 3 scaled
2020 - 6,263rd (CFG) 5 Rx / 0 scaled


20.5 - MU-WBS-ROW

Friday, November 8, 2019

Crossfit Golden - OPEN GYM

1030

20.5 was announced last night and it was absolutely the best case scenario given my tender pec.  I do not have muscle ups and will not be trying to get my first one today.  I have chin-over-bar pull-ups, but 40 would break me.  Further, finishing 80-cal row and 120 wall-ball shots in 20 minutes will not be an easy feet.  For me this is substantially a repeat of 19.1 (15 min AMRAP of 19 wall ball shots and 19 cal row).  I finished 162 reps in that workout and am hoping to get 200 reps today.

In terms of partitioning, I want to (1) not be taking long rests during the wall ball shots and (2) minimize transitions.  I am considering

4 rounds of 30 wbs & 20 cal row - 10/10/10 probably will not be able to hold this
5 rounds of 24 wbs & 16 cal row - 8/8/8 might be able to do this
8 rounds of 15 wbs & 10 cal row - 8/7 or 5/5/5 tough
10 rounds of 12 wbs & 8 cal row - 6/6 or 4/4/4 should be sustainable but 20 transitions

In all likelihood, I will go out with 24/16 and if I can sustain it, finish 5 rounds, if not, switch to 12/8

20.5 (Rx)

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

20.5 (s)

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.

Time cap: 20 min.

I warmed up with a foam rolling, a couple of minutes on the rower, wbs at 10#, 14# and 20#, wall ball squats and wall ball presses overhead.  I felt really smooth with the 20# wall ball and the throws and catches were not bothering my pec.  I decided to shoot for 8 rounds of 15 wall ball shots and 10 calorie rows.

R1 - 0:31/1:31/1:40 (31s/60s/9+s) wbs/row/transition = 1:40
R2 - 2:16/2:25/3:18/3:31 (36s/53s/20s) = 1:49
R3 - 4:13/4:25/5:18/5:32 (42s/53s/26s) = 2:01
R4 - 6:15/6:25/7:17/7:31 (43s/53s/24s) = 2:00
R5 - 8:14/8:26/9:18/9:34 (43s/52s/28s) = 2:03
R6 - 10:18/10:30/11:27/11:47 (44s/57s/32s) = 2:13
R7 - 12:31/12:43/13:44/14:00 (44s/61s/28s) = 2:13
R8 - 14:45/14:56/16:04 (45s/68s/11s) = 2:04

I was really pleased with my consistency on rounds. I did the first 2 sets of wbs shots unbroken and then switched to a 10/5 rep scheme.  My transitions were long (between 10-15 seconds between stations, but that is the time I needed to stay on pace.  I was very pleased with my 200 rep tie break time of 16:04.

I wore my Nike Metcon 4 and no supportive equipment.  

Wednesday, November 6, 2019

Tempo Bench Press - Metcon

Wednesday, November 6, 2019

Crossfit Golden - Lacey

1200 - 14 of us

Warm Up

90 sec burpee
90 sec pec stretch on rig
90 sec plank push-ups
90 sec banded external rotation
90 sec slow HRPU
90 sec wrist/forearm
90 sec athletes choice - foam roll, kip swings

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):
Bench Press (2 Reps @ 21X1)

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

I tested 135, but opted for 125 and was able to maintain good tempo on all reps.  Pec felt tight, but not painful, a little crunchy noise on the first rep.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (50/35 lbs)
10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press,  you must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

I scaled this to 20 DU, 30# DB push press and 5 strict pull-ups.  My pec started to hurt on the third round and I switch to banded pull-ups for the last 2 reps.

R1 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R2 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R3 - 20 DU-20 PP-3 strict pull-ups 1-1-1; 2 banded pull-ups 2
R4 - 20 DU-20 PP-5 banded pull-ups 3-2
R5 - 20 DU-20 PP

Equipment Update

Nisrok Elbow Sleeves - I finally had a chance to try these out on the push presses.  While I did not go heavy, they did provide good support.  The seam in the front of the elbow pocket was a little irritating, but overall a good purchase.

Tuesday, November 5, 2019

Back Squat - Thrusters

Tuesday, November 5, 2019

Crossfit Golden - Open Gym

1300

Warm Up

2 rounds of
20 side skaters
10 fire hydrant with extenstion
10 banded glute bridge
5 prisoner squats (40X0)
10 jump squats

tri/lat smash

5 pause squats
5 back squats

Weightlifting

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

I did the recommended sequence

155x4
165x3
175x2
190x1
165x8 - might be time to retest my 1RM

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.

Thrusters

Instead of the metcon, I worked on thrusters.

5x45
5x55
5x65
5x75
4x85
3x95

I felt smooth, but need to work on endurance, before I could attempt to use 75# or more in a WOD.

Finished with hip/hammy sequence

Also worked in 4-3-3-2 strict pull-ups between back squat sets.

Monday, November 4, 2019

Snatch - Metcon

Monday, November 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

45 sec squat hold
45 sec fast air squat
45 sec jump squat
45 sec arms interlocked oh squat

then

5 min amrap with pvc of
5 pass through
5 trunk twist
5 good morning
5 snatch grip press
5 ohs

then barbell warm up
shin to knee
knee to hip crease
muscle snatch
snatch balance
full snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
Snatch (1.1 )
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

I did

65
70
75
80 failed both attempts
75
75

coaching cue - think about getting bar to chest level and then getting under it quick
coaching cue - really press arms and get stable with head through shoulders before standing it up

Metcon

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

I scaled this to 55# and was able to go 5/5/1/1/1/1/1 on the first round and all singles on the second round.  The burpees were surprisingly smooth.

R1 - 8:30
R2 - 9:31


Friday, November 1, 2019

20.4 - Box Jump - C&J

Friday, November 1, 2019

Crossfit Golden

Warm Up

air squat
pass through
strict press

clean deadlift
high pull
hang power
power clean

footwork drills
split stance press
split jerk

test
5x jump step down
5x step up jump down
5x step up step down

C&J
65, 95, 115, 135

20.4 (Rx)

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

20.4 (s)

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

"Rx where I can, scale where I must," Pat Sherwood.  This one is going to be a doozy.  I have a clean & jerk PR of 155# set on 06-21-2019.  I also have a recent build to heavy single clean & jerk of 130# set on 08-29-2019.

I feel like I can get 135# C&J, but they will look like Ben Smith's 315#.  The question is do I go Rx, get 75 reps and then grind at 135# the rest of the 20 minutes.  I feel like I could finish and do a last round of step ups with a tie break of around 15 min (120 Rx reps?).  R1 at 4:30; R2 at 13:30; R3 BJ only.

Alternatively do I scale, get 160 reps and then grind at 135#.  In this scenario, I could possibly finish the 135# barbell at steal a few more med ball step ups before the 20 minute cap (170-200 scaled reps).  R1 at 3:30; R2 at 8:30; R3 at 12:30; R4 at 19:00; R5 start BSU.  I will not get a rep at 185#.  Getting the 155# in a workout would be open magic.

I think it will come down to how the 135# barbell feels during warm-ups.  If I am confident under it, I will go Rx.  If I am sketchy, I will scale.  I will also ask my coaches.

Considering that my pec is still healing, this is the best case scenario workout.  Pull-ups are a quintessential Crossfit movement and I am very surprised we have not seen them yet, but we certainly will next week.

20.4 (Rx)!

I warmed up as planned and tested the C&J.  At 65#, I could touch and go.  At 95# and 115#, I could do singles and push jerk..  At 135# I felt more comfortable at a split jerk.  Finally I did a good rep at 155#.  I also tested (1) box jumps/step down, (2) step up/hop down and (3) step up/step down.  Considering my goal, I opted to conserve energy rather than chase a tie break time.  After talking to Greg, I was committed to going Rx.  I knew I could move the 135# bar even fatigued.

3..2..1..Go!  I went out at a smooth pace for the step up and step downs and finished the first round at 1:39.  I did single power clean and push jerks at 95# and finished around 4:20.  The next round of step up and step downs were considerably slower and I finished at 6:13.  Next I moved to the 135# bar and the plan was to do single power cleans and push jerks.  Although I started to take longer breaks, I still finished ahead of plan at around 12:30.  I tried to move faster on the last round of step up and step downs, but my tie break was 14:23.  I took 30 seconds and then loaded the 185# barbell.  At around 16:00 I gave it a pull and got it to about belly high, but did not even try to get under it.  While fatigued, I felt reasonably good after this workout.

I wore lifters, velcro belt, knee sleeves, wrist wraps and taped my thumbs.

Thursday, October 31, 2019

C2 and Stretch

Thursday, October 31, 2019

Crossfit Golden - Open Gym

1300

Foam roll
Ankle mobility
Quad stretch
Down dog

10 min C2 rower
5 min Rogue Echo bike
5 min C2 ski erg

Hip Hammy
Couch Stretch

test 2 push-ups - still feels weird
test 2 pull-ups - still feels weird

SLIPS

Front scale
Back scale

No L-sit

Headstand hold - 20 seconds

Planks - 90 sec then 60 sec

No subsequent stretching

45 minutes total workout

Competition

Over the course of my life, I cannot recall a situation where I truly competed to win.  I certainly have competed to do my best, to push at near 100% effort and committed full mental fortitude.  However, I knew that I was not the fastest or strongest. 

I have nearly always trained with a peer group.  That may have been friends, a high school cross country team, masters swim club or Crossfit box.  In all circumstances, I may have kept up, but was not leading the pack.  To that end, I always strived to turn in my best performance, knowing the competitive field would be larger, not smaller.

I have participated in events ranging from foot races, duathlons, triathlons and the Crossfit Open.  My goal has often been to finish.  That does not take away from the measure.

Running is the cleanest measure.  What is your Personal Record (PR) in the 400m, mile, 5K, 10K, marathon, etc.?

Weightlifting is even cleaner.  What is your PR in the Snatch and Clean & Jerk?

Powerlifting.  What is your total? Squat, Bench Press, Deadlift?

Crossfit is a little different.  We measure and repeat across varied time and modal domains.  I was recently discussing a workout that seemed to favor an athlete.  She replied that her sweet spot was shorter workouts and 20 minutes did not suit her preferred time domain.  The modes of Crossfit span gymnastics, major lifts and traditional endurance sports like biking, running, swimming and rowing.  Is it functional fitness?  Will a measure of how long it takes me to throw a 20# medicine ball to a 10' target translate to general physical preparedness?

It sometimes seems that Obstacle Course Racing or Strongman, may be better training routines for general physical preparedness.  I believe that both of these combine 

Cardiovascular Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Over the next few years, I would like to compete in a Powerlifting competition and a Strongman competition.  

Wednesday, October 30, 2019

Clean Complex - Metcon

Wednesday, October 30, 2019

Crossfit Golden - Greg/Eliza

1200 - 16 of us

Warm Up

10 burpees over partner
then
10 bootstrappers
10 fast air squats
20 banded side steps
20 banded pass throughs
20 banded good mornings
20 banded strict press
then
2 rounds of
10 med ball front squat
10 med ball squat clean

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean

Athlete will execute one clean from the hang position, and then one from the floor
Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today.

Kept it light today, due to dental surgery

65
70
75
80
85
90
95
95

coaching cue - squeeze butt as reminder to fully open hips

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups

I scaled this to a 30# DB, 24" box and replaced bar muscle-ups with v-ups;  I still want to rest my pec and did not feel comfortable doing any push-pull.  I opted for 9 v-ups replacing 6 muscle ups.

I finished 4 round + 16 reps.

Monday, October 28, 2019

20.3=18.4 - Deadlift

Monday, October 28, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam Rolling
Squat Hold
Banded Fire Hydrant
Banded Side Step
Air Squat
Good Mornings

Deadlift warm-up
45
135
185
225
255

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Although I did this scaled on Friday, I wanted to repeat and submit an Rx score.  Eliza was kind enough to judge me and I managed to get the first 21 deadlifts in 2:06.  I did not attempt a HSPU.  I would rather work on a strict HSPU and negatives until I can lower safely.

Weightlifting

Back Squat

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 rep– Heavier than first set of 1

Choose the loads based on feel, but these should be heavy!

Rest 2-3 minutes between sets.

I went

5x155
3x175
1x195
5x165
3x185
1x205#

I skipped the metcon which was dumbbell thrusters and pull-ups.  I attempted a few pull-ups and my right pec is still tender.

Friday, October 25, 2019

King Kong Grip Competition

Rachel and Jason Wood graciously invited me and my daughters to the 7th Annual International King Kong Grip Competition they are hosting at West Metro Crossfit.

I have never trained grip, much less participated in a competition, but I am very excited to try out the four implements and set a baseline score.

Four 1-minute periods are allowed to attempt the following:
  • One-Hand Flask Pinch (Barrel Strength Systems)
  • 2.5" Crusher (FBBC)
  • Shallow DubHub (Barrel Strength Systems)
  • Little Big Horn (IronMind)
One-Hand Flask Pinch (Barrel Strength Systems)

2.5" Crusher (FBBC)

Shallow DubHub (Barrel Strength Systems)

Little Big Horn (IronMind)

There are rules for handling the implements as well as standard competition rules.  For example, each attempt must be heavier than the last.  My plan is to start light on each implement, take a small jump, and then 2 attempts at a big jump.

The girls and I had a blast.  While results are being tallied, the organizers asked participants not to post results or video to any social media platforms.  Suffice it to say, I was very impressed with my fellow competitors.  I was also surprised at the tipping point between a successful and unsuccessful lift.  It reminded me of an overhead press.  Small jumps.

I think I could have done better determining my opening and subsequent attempts.  I am actually considering entering a powerlifting competition or strongman, just to see what I am capable of.

Sanjiv Gupta (217/244 overall) 844.5-219-194-240-191.5
Sanjiv Gupta (93kg - 32/33) 118-32-27-33-26
Sanjiv Gupta - One Hand Flask (23.28kg, best 57.74kg)
Sanjiv Gupta - 2.5" Crusher (48.11kg, best 117.75kg WR)
Sanjiv Gupta - Shallow Dub Hub (10.33kg, best 35.25kg WR)
Sanjiv Gupta - Little Big Horn (52.18kg, best 115.75kg WR)

Nisha Gupta (8-10 girls) 3/3 (3-3-3-2)

Diya Gupta (11-13 girls) 5/5 (5-5-5-4)

My attempts
One Hand Flask - implement + 17.5, 20, 21, 21.5 kg (4/4)
2.5" Crusher - implement + 37.5, 40, 42, 43 kg (3/4)
Shallow Dub Hub - implement + 7.5, 8, 8.5, 9 kg (4/4)
Little Big Horn - implement + 35, 37.5, 42.5, 47.5 kg (4/4)







20.3=18.4 - Deadlift - HRPU - Bear Crawl

Friday, October 25, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam rolling
Rower
Air squats, push ups, kip swings
DL at 95, 135, 185# with HRPU mixed in

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

I did 18.4 scaled at Aspire when I was training on my own and finished the first ladder and managed 5 reps at 185# before the time cap (95 total reps).  I am excited to repeat this workout and hope to complete the first 50' bear crawl under the cap.  My hamstrings are still a little tight, but I do feel substantially recovered.  I would like to attempt it Rx as well and would work on 225# singles for 9 minutes.  Even at 1 rep every 15 seconds, I would finish in just over 5 minutes and I cannot perform a handstand push-up.

I crushed this workout!  After warming up, I took some time to set up the camera and measure off the 25' for bear crawl.  Janet was kind enough to judge me and I promptly got started at 3..2..1..Go!

Deadlift 135# - 8/7/6 *(0:52)*, HRPU 5/5/5/4/2
Deadlift 135# - 8/5/2 *(2:47)*,HRPU 4/3/3/3/2
Deadlift 135# - 5/4 *(4:15)*, HRPU 3/3/3
Deadlift 185# - singles *(7:43)*, Bear Crawl 50' (finished the bear crawl with about 11 seconds to go)
Deadlift 185# - singles 1/1

That is a total of 123 reps which absolutely crushed my 18.4 score, I completed the same amount of work as 18.4 at 5:40 (1:20 faster or 20% faster).  I was able to continue cruising through the 185# deadlifts and met my goal of finishing one bear crawl, plus got a bonus couple of reps in the last 11 seconds before the time cap.

Coaching cue, Janet suggested staying on the bar even if I need extended rest between reps.

I considered getting back on the 225# today to post an Rx score, but based on discussion with Janet, decided to wait until Monday.

I wore Nike Metcon 4, Knee Sleeves and a weight belt.

My hamstrings felt ok, but my right pec was still feeling the strain of yesterdays HRPU.

Thursday, October 24, 2019

Deadlift - Metcon

Thursday, October 24, 2019

Crossfit Golden - Lacey/Eliza

1200 - 12 of us

Warm Up

2 min foam roller
1 min burpees
then 3 rounds of
3 plank walk outs
10 plate good morning and bent over row
10 reverse plate lunges
10 kang squats with pvc

Weightlifting

Deadlift

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 reps– Heavier than first set of 1

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

I kept these super light and did 6 sets of 5 at 95#, practicing mixed grip and good form.  Spent some time on hip hammy sequence.  Hamstrings felt much better.

Metcon

Metcon (Time)

Three Rounds for time of:
15 Deadlifts (225/155 lbs)
10 Hand Release Push-ups
5 Box Jumps (30/24 in.)

I scaled this to 95# deadlifts and a 24" box
R1 - 1:44, 8/7 DL, unbroken HRPU
R2 - 3:49 (2:05), 8/7 DL, 8/2 HRPU
R3 - 6:04 (2:15), 5/5/5 DL, 5/3/2 HRPU


Wednesday, October 23, 2019

Gymnastics - Metcon

Wednesday, October 23, 2019

Crossfit Golden - Janet/Lacey

1200 - 8 of us

Warm Up

8 min amrap of
15 sec hollow plank hold
10 bear/crab rotations
5 bootstrappers
20 star jumps
10 pvc cuban press
5 plank push-ups
15 sec wall climb hold

Gymnastics

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

Muscle-ups
Bar or Ring Muscle-Ups.
Max Reps in 45 seconds
(or Max Reps of Strict Dips)

Handstand Walk
10 Meters

R1 - Matador dips 5/1/1/1; 2 wall walk ups
R2 - Ring dips 3/1/1; 2 wall kick up and hold
R3 - Matador dips 5/1/1/1/; 2 wall walk ups
R4 - Ring dips 3/1; 2 wall kick up and hold

Metcon

Metcon (4 Rounds for reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups or Pullups
Minute 4 – 30-Second Front Leaning Rest on Floor
RX+: Bar Muscle Ups
RX: Pull Ups

R1 - 12 cal; negatives to 3/3/2 ab mats; 8 pull-ups; 20 sec hold
R2 - 10 cal; negatives to 2.5/2.5 ab mats; 9 pull-ups; 20 sec hold
R3 - 9 cal; negatives to 2.5/2.5 ab mats; 8 pull-ups; 20 sec hold
R4 - 10 cal; negatives to 2.5/2.5/2 ab mats; 8 pull-ups; 20 sec hold

The front leaning plank was trick.  Start in a good plank, then arch shoulder blades and form hollow, then pivot on toes so heels are in front of toes.  I was doing 2 sets at around 15 + 5 seconds.

Hamstrings are still lit up.

Tuesday, October 22, 2019

Back Squat - Metcon

Tuesday, October 22, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
20 speed skaters
10 fire hydrant extension
15 banded glute bridge
5 prisoner squat (41X1)
10 lateral lunges

then barbell warm up

10 pause squats
10 squats

Weightlifting

Back Squat

*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

I went

5x70
3x75
1x80
5x75
3x80
1x90 kg (198#)

and felt pretty good

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (50/35 lb DBs)
8 Dumbbell Front Squats (50/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

I scaled this to 30# DB, but after the first 2 rounds, both hamstrings started to tighten up.  I finished the workout, but unweighted the lunges.  5+23.

Spent some time foam rolling and stretching out the hamstrings.

Saturday, October 19, 2019

Elbow Support

I am starting to panic about a repeat workout of either 17.3 or 19.3.  If it is 19.3, I want to have some elbow support.

I measured my elbow at 29 cm (11.4")

Rehband - 5mm single $35.99 (L)

Nordic Lifting - 5mm pair $35.25 (L)

Nordic Lifting - Nylon Yarn $18.95 (L)

Bear Komplex - 5mm (bicep 14.5") Large or XL - $34.99 pair

Nisrok - 5mm pair - $14.99 (L)

First class would be to order a pair of Rehband elbow sleeves for $72.  However, this is a case where I do not mind trying the cheaper route as I do not see this as a daily use item and I may size them twice.

I ordered the Nisrok on Saturday from Amazon and they were on my doorstop Sunday morning.  The packaging was not glamorous, but more that sufficient.  The sleeves themselves were true to size, offering good compression and warmth, without being too difficult to put on.  I will probably give them a try a couple of times this week in case I need to use them for an upcoming open workout.

Friday, October 18, 2019

20.2 - DB Thrusters - T2B - DU

Friday, October 18, 2019

Crossfit Golden - Open Gym

1100

Warm Up

rope skips, drills
air squats
kip swings
db thrusters 20#, 35# and 50#

test round 1:52

20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Scaled would have been 35# db, hanging knee raise and single unders

Based on the test round, I knew I would be doing singles and pausing on the way down on the thrusters, single on the T2B and DU would be the wildcard.  The practice round took 3 sets, the workout could be better or worse.

I wore Nike Metcon 4, calf sleeves, and wrist wraps.

R1 - 18:37 (1:23)
R2 - 16:20 (2:17)
R3 - 13:58 (2:22)
R4 - 11:45 (2:13)
R5 - 9:12 (2:33)
R6 - 6:53 (2:19)
R7 - 3:42 (3:11)
R8 - 0:59 (2:43)
R9 - completed thrusters and 3 T2B

279 total reps

I paced it really well and was taking a breath or two between thrusters, two to four breaths between T2B and about 5 seconds between sets of double unders.  My best unbroken double unders was 20.  Sometimes I was only getting 2 reps.  I am glad that I used the Rx weight.  My triceps were really lit up and were probably taxed while lowering the dumbbells to my shoulders between reps.  I was a little worried about my calves, but they held up fine in the face of 192 double unders!