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.

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!

Thursday, October 17, 2019

Snatch - Metcon

Thursday, October 17, 2019

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

45 sec squat hold
45 sec air squat
45 sec jump squat
45 sec hands ohs

pvc
5 min amrap of
5 pass through
5 trunk twist
5 good mornings
5 strict press
5 ohs

barbell
5 snatch grip deadlift
5 shift
5 high pull
5 muscle snatch
5 snatch
5 ohs

Weightlifting

Five sets of:
Snatch (1.1.1)

(rest 5 seconds between singles)
Rest 2 minutes between sets

I started with 45# and worked up in 5# increments to 75# (7 sets).  All of them felt really good.

Metcon

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. 

I used 55# for the OHS and could have gone maybe 5-10# heavier.
I used 16kg for the KBS
I was able to do 20 double unders within the 1:15 cap/round.  R1/R2 - 3 sets; R3 - 2 sets; R4/R5 - unbroken double unders

I paired up with Chris and we finished in 11:26

Tuesday, October 15, 2019

Deadlift - Metcon

Tuesday, October 15, 2019

Crossfit Golden - Lacey/Paige

1530 - 11 of us

Warm Up

50 jumping jacks
10 glute bridge
10 leg swings (f/b/l/r)
10 active hangs
5 burpees jump high
50 jumping jacks
10 kb around the world
10 russian kbs
10 deadlift
5 burpee jump to pull up and lower

then with barbell

2 rounds of
5 good morning
5 romanian deadlift
5 deadlift

Weightlifting

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

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

185x6
205x4
225x2
195x6
215x4
235x2 (78% of 1RM)

Metcon

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

I scaled this to ring rows and a 12kg kb and finished in 11:16

R1 - 3/2/1/1/1 pull-ups then 6/4/2 ring row then 10/10/10/10 kbs
R2 - 6/4/4/3/3 ring row then 10/10/10/10 kbs
R3 - 5/5/5/5 ring row then 10/10/10/10 kbs

My grip was really taxed and I made the right call to skip the 16kg kb.  I could have pushed to do single pull-ups the rest of the workout, but they would have been ugly kips.

Accessory

3 sets of 4 reps bowler squat to box

Monday, October 14, 2019

Bench Press - Metcon

Monday, October 14, 2019

Crossfit Golden - Lacey/Greg

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 stretch
90 sec hollow hold to superman
90 sec athletes choice

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):
Bench Press ( 3 reps @ 21X1)

Use approximately 70% 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 used 125# and was able to get through all 8 sets with good tempo.  Might have been able to go 5-10# heavier.  Explosiveness slowed down.

Metcon

Two rounds for time of:
400m Run
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

I scaled this to 30# DB and V-Ups.
R1 - 2:15 run / 4:53 round
R2 - 2:51 run / 5:36 round


Weekend Warrior

Saturday, October 12, 2019

Ninja Course in Brighton

Sunday, October 13, 2019

15 mile bike ride - US 72 out to US 93 and back on Surly Cross Check

Friday, October 11, 2019

20.1 - Ground to Overhead - Bar Facing Burpees

Friday, October 11, 2019

Crossfit Golden - Open Gym

1300

Warm Up

Foam roll
Air squats
Burpees
Burgener warm-up
Arm circles
Push Presses

Test round - 1:45 (4/4, smooth burpees)

20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

I was shooting for 5 rounds.  After discussing with my coach, I opted for to start out 3/3/2 on the ground to overhead (clean and push jerk) and try to maintain a steady pace on burpees (stepping up, breath at the top and then drop straight down after clearing the bar).  She felt like 6 rounds was a good goal, 2:30 rounds, 60 seconds on the barbell, 90 seconds on the burpees.

R1 - 2:00 (hot)
R2 - 4:20 (2:20)
R3 - 7:15 (2:55)
R4 - 10:50 (3:35)
R5 - 13:20 (3:30)
R6 - 15:00 (12 reps)

102 reps total

I thought I paced it as well as I could.  There is a lot of excitement for me around the open and I could not contain myself from coming out hot.  The burpees were definitely the killer for me.  The bar got heavy and switching to singles in round 3 was a good move.  If I had gone out with singles, it would not have helped much.

I am definitely glad that I went Rx.  Scaling may have gotten me to 7 rounds, but the burpees would have been just as difficult.

I ended up with 48 Ground to Overhead and 54 burpees (only one no rep on the last round).

Coaching cue:  per Janet, program 75 bar facing burpees (or 50 burpee box jump overs) for time quarterly

Although I did this workout at Crossfit Golden, I did it by myself during Open Gym.  I wore knee sleeves, Nike Metcon 4 and Jerkfit Nubz.  At 3..2..1..Go! I came out at a reasonable, but fast pace and  knew that I would slow down.  Through 3 rounds, I felt pretty smooth and looked up at the clock which said 7:15 and felt like I could hold onto that pace.  Instead I imploded and was going to a knee during each burpee and struggling to jump over the bar.  I was staying steady on the ground to overhead, but was taking 3 breaths instead of 1 between lifts.

Thursday, October 10, 2019

Back Squat - Metcon

Thursday, October 10, 2019

Crossfit Golden - Ryan/Lacey

1200 - 10 of us

Warm Up

10 min  amrap of
30 sec jump rope
10 sec star plank
10 mountain climber thoracic opener
10 mountain climber hip circles
10 single leg glute bridge
5 air squat (32X1)

with empty barbell
10 quarter squats
5 tempo squats

Weightlifting

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

* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

I scaled to 6 sets of 3 reps in anticipation of the open

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:33 PR!

unbroken air squats, sit-ups 12/6/6/6, HRPU 10/5/5, pull-ups 3/2/2/1/1/1 started strict then kipping

Wednesday, October 9, 2019

Gymnastics - Metcon

Wednesday, October 9, 2019

Crossfit Golden - Lacey/Eliza

1200 - 5 of us

Warm Up

Hip/Hammy
then
3 rounds of
5 inchworm push-ups
10 lateral lunges
arm circles
10 jumping lunges

Gymnastics

Every 2 minutes, for 16 minutes (4 sets each) of:
Ring Muscle Ups  (4-8 Reps)
Handstand Walk (50-75 Feet)
or Box Around the Worlds

For the ring muscle ups, I scaled to banded ring transitions the first 2 rounds, kip swings on rings the third round and kip swings on bar the fourth round

For the handstand walk, I scaled to either wall walk ups (rounds 1,3) or kick up and holds (rounds 2, 4).  I felt stable, but need to find a hollow when kicking up to the wall.


Metcon

Metcon (2 Rounds for time)

Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

I scaled this to a 24" box.  I was able to do the 30 calorie row in about 2 minutes and then did 20 BBJO to 24" box at 5:07 and 5:00 respectively.

Big improvement from 01.30.2019 when I scaled to 25 calorie row and 13 BBJO to 20" box for round times between 4:24 and 4:41 with 5 minute rest between rounds.

Tuesday, October 8, 2019

Push Press - Metcon

Tuesday, October 8, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

1 min jumping jacks

then

3 rounds of
5 inch worms
10 side clam thoracic opener / down facing snow angels
10 pass throughs
10 around the worlds
10 single arm kb push press
1 min kb deadlifts

Weightlifting

Five sets of:
Push Press (5 Reps)

Build to today’s heavy 5 reps.
Rest 2 minutes

I warmed up with 45# and 65#

Sets for
75
85
95
105
110#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

I scaled this to a 65# barbell, but worked on double unders getting 30 per round

I ended up with 3 rounds + 41 reps.  First round took around 2:30 and then they slowed down.

Monday, October 7, 2019

Power Clean - Metcon

Monday, October 7, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

400m run
birthing stretch
wrist mobility
lat stretch
air squats

2 rounds of
10 drop squat
5 front squat
10 lunge in place
15 sec hold overhead

5 high hang power clean
5 hang power clean
5 mid shin power clean

Weightlifting

Power Clean (x2)
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% and build each set to today’s heavy double.

I worked up from

95
105
115
120
125
130
135
140#

All reps were really smooth.  Might have had a little more in my, but we rarely do power cleans.

Metcon

For time:
1200 Meter run
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)

I scaled this to 30# DB.  Run was fine, first 800 was 4:15.  Alternating DB snatches were paced well.  Left arm down and back was OK.  Right arm down and back was tough.  I was much less stable, not locking out well and reset after 30 feet.  Finished in 11:47.

Friday, October 4, 2019

Metcon

(First) Friday, October 4, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Warm Up

with partner
400m run handing off wall ball
then
2 rounds of
20 med ball squat toss
20 med ball roll
10 synchronized HRPU
10 med ball sit-up toss
then
1 min squat stretch
1 min lat stretch
1 min scorpions

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Weighted Sit-Ups
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set.

I scaled the wall balls to 14# and scaled the reps on pull-ups, HRPU and wall ball shots

R1 - 7 PU - 15 WSU - 20 HRPU - 20 WBS - 3:24
R2 - 7 PU - 15 WSU - 15 HRPU - 20 WBS - 3:37
R3 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R4 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R5 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:25
R6 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:47

Pull-ups started great at 5/2, then 3/2/2 then 2/1/1/1.
Weighted sit-ups were tough but I could manage 8/4/3
Hand Release Push-ups were tough; I started at 5/5/5/5, but finished with 3/3/2/2/2
Wall ball shots were not bad, except for fatigue, I was shooting for around 5/5/5/5

With about 90 seconds rest, I felt 50% recovered.

Accessory

Ys
Face Pulls
Pull downs (Wolverines)
Couch Stretch

Thursday, October 3, 2019

Deadlift - Metcon

Thursday, October 3, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)

Weightlifting

Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed

I used 205# (68% of 1RM) and was able to keep good form.

Metcon

Metcon (Time)

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups

I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx).  Instead of bar muscle ups, I did pull-ups followed by dips.

Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17

Accessory

Banded Terminal Knee Extension
Dead hang from bar

Wednesday, October 2, 2019

Strength - Metcon

Wednesday, October 2, 2019

Crossfit Golden - Lacey/Janet

1200 - 11 of us

Warm Up 

2 rounds of
300m run
30m suitcase carry
20 banded face pulls
30m waiter carry
20 banded strict press
30m suitcase+waiter carry
10 banded pass through
10 banded pull apart

Weightlifting

Every 2 minutes, for 18 minutes (3 sets) of:

Strict Supinated Grip Pull-Up ( x 8 reps @ 2110)

I modified this to a mixed grip and was able to keep good tempo
R1 - 4/4; R2 - 4/2/1/1; R3 - green band 8 unbroken

60-Meter Suitcase Carry + Waiter’s Carry
(switch arms at 30-meters)

I used 16kg (35#) kettle bells in each hand and could go down and back without pausing

Dumbbell Strict Overhead Press (x 15 reps @ 1011)

I used 20# dumbbells and could do this pretty smooth.  Tempo was good.  I should have gone a little heavier.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

I scaled this to 300m runs and a 20" box

R1 - 1:40 + 10 bbjo
R2 - 1:42 + 10 bbjo
R3 - 1:48 + 11 bbjo

I felt like I was keeping a good pace and was surprised that I slowed down on subsequent runs.

Tuesday, October 1, 2019

Back Squat - Metcon

Tuesday, October 1, 2019

Crossfit Golden - Lacey/Janet

1630 ~ 25 of us (I arrived 10 minutes late)

Warm Up

3 minutes foam rolling

2 rounds of
1 min squat hold with plate
1 min banded fire hydrant
1 min banded side steps
1 min plate squats

Weightlifting

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

*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+%

5x125
5x145
3x165
2x185
1x195
1x205#  (only completed 6 of 8 sets, felt good)

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 Toes to Bar

I scaled this to double under work; 14# wall ball shots; kipping leg raises

R1 - 39 double unders; unbroken wbs; unbroken leg raises
R2 - 21 double unders; unbroken wbs; unbroken leg raises
R3 - 21 double unders; unbroken wbs; unbroken leg raises
R4 - 19 double unders; 10/10 wbs; unbroken leg raises
R5 - 12 double unders; 4 wbs


Monday, September 30, 2019

Metcon (Long Time Domain)

Monday, September 30, 2019

Crossfit Golden - Greg

1200 - 11 of us

Warm Up

1 min rope skip
1 min high knees/butt kickers
1 min over/under the fence
1 min left-right-center hamstring stretch
1 min burpees
2 min athletes choice

Metcon

For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 45 minutes

I finished the row, right at the 14 minute suggested cap

I scaled to single unders and finished 600 reps at 21:30 (just under the 22 minute suggested cap).  12 sets of 50 reps.

I did the full 3 miles (out the back door, four inside loops and back in the front door) and finished in about 55 minutes (well above the 45 minute cap).  Roughly 11 minute miles.

Overall, it was a good workout and I felt like I paced it well.

Friday, September 27, 2019

OPEN GYM: Metcon - Snatch

Friday, September 27, 2019

Crossfit Golden - OPEN GYM

1300

Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)

Warm Up

400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough

Metcon

I modified the 9.27.19 Crossfit Metcon to

3 Rounds of

10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises

Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds.  Each round was taking me roughly 2:30, so this simulated a partner workout.

Snatch

25
35
45
55
65
70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead

Ring Work

False grip practice
5 ring pull-ups

1 hour total workout

Thursday, September 26, 2019

Split Stance RDL - L-Sit - Metcon

Thursday, September 26, 2019

Crossfit Golden - Greg/Lacey

1200 - 14 of us

Warm Up

3 rounds of
10 high knees/butt kickers
10 plank knee touches
10 KB RDL
10 split stance KB RDL
10 single leg glute bridge
10 Russian KBS

Weightlifting

Four Sets of:
Split Stance Romanian Deadlift (6-8 reps each leg @ 4011)
Rest 60 seconds
L-Sit (60 Seconds - Accumulated)
Rest 60 seconds

I started with a 35# bar and never added weight.  I was able to keep good tempo.
L-sit I could hold around 20 seconds and accumulated 60  seconds in 3 sets with 10 second breaks.

Metcon

Metcon (5 Rounds for time)

Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

Swing a "heavy" kettlebell, and jump to a "tall" box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

I went up to a Yellow (16 kg / 35# KB) and could go unbroken all 5 sets.  I used a 24" box and felt pretty good on it.

R1 - 1:10
R2 - 1:12
R3 - 1:12
R4 - 1:16
R5 - 1:15


Wednesday, September 25, 2019

Reverse Lunges - Pull-ups - Metcon

Wednesday, September 25, 2019

Crossfit Golden - Lacey/Janet

1200 - 9 of us

Warm Up

10 min amrap of
20 walking lunges
10 arm circles each direction
10 air squats
10 single arm bent over db row
10 ankle drivers
10 single arm db strict press
5 down facing snow angels

Weightlifting

Four sets of:
Front-Racked Alternating Reverse Lunges (16-20 reps)
Rest 60 seconds
Weighted Pull-ups (4-6 reps @ 2110)
Rest 60 seconds

I struggle with reverse lunges and kept the weight light at 15, 25, 30, 30# for 16 reps of the front racked alternating reverse lunges.

I felt great on the pull-ups and could hold the tempo for 4 reps on all 4 sets (unweighted)

Metcon

For time:
40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)
20 Pull-Ups (RX+10 Bar Muscle ups)
30 Wall Ball Shots
15 Pull-Ups (RX+8 Bar Muscle ups)
20 Wall Ball Shots
10 Pull-Ups (RX+5 Bar Muscle ups)
10 Wall Ball Shots
5 Pull-Ups (RX+3 Bar Muscle ups)

I scaled this to a 14# wall ball and jumping pull-ups and finished in 9:08 (the fast end of the recommended 9-13 minute range). 

R1 - 20/12/8 on wall balls, 7/7/6 pull-ups, 3:00 round
R2 - 10/10/10 on wall balls 6/6/3 pull-ups, 3:00 round
R3 - 10/10 on wall balls, 6/4 pull-ups, 2:00? round
R4 - 10 on wall balls, 5 pull-ups, 1:00? round

Tuesday, September 24, 2019

Metcon

Tuesday, September 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

row
quad/lunge
calf stretch

row
banded hamstring
air squat

row
banded hip flexor
bird dog

row
speed skaters
athletes choice

Metcon

Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 30 Sit-Ups
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Station 1 - I scaled the row to 300m and was finishing in 1:20-1:25
Station 2 - I could complete 30 abmat sit-ups within 90 seconds every round
Station 3 - I was doing skill work and got 31/25/24/15 on rounds 1-4 respectively
Station 4 - I used a 20" box and got 11/10/10/10 on rounds 1-4 respectively

Guidance was to get at least 30 seconds between stations for transition.  My group started on sit-ups and kept the same order.

Finished with core work - med ball passes in a circle

Monday, September 23, 2019

Metcon

Monday, September 23, 2019

Crossfit Golden - Lacey/Ryan

1200 - 20 of us

Warm Up

200m run
hamstring toe touch
face down scorpion
200m run
duck walk
scap push-up
200m run
burpee broad jump
face up scorpion
200m run
crab walk
dead ball slams

Metcon

Metcon (Time)

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

I scaled this to a 75# barbell and finished in 16:52 (target time was around 15 minutes, so this was on the slower side, despite scaling the barbell).

R1 - 2:12 run - 6:35 round 5/5/5/5/4/3/3
R2 - 2:45 run - 5:45 round (12:20 cumulative) 5/5/4/3/3
R3 - 3:00 run - 4:32 round (16:52 cumulative) 3/3/2/2

I did the 75# barbell as singles, but they were not fast.  I needed time to get set and my back is still tight.

The push-ups went really well and I could shake out during the run.

Finished with some pigeon stretch, hammy stretch, down dog and cobra

Saturday, September 21, 2019

Core Progression Elite Personal Training

Saturday, August 21, 2019

Core Progression

1030 - 12 of us in the class

Warm Up

high knees
butt kicks
arm circles
hip circles
air squats
lunges

Work Out

The workout was broken into 3 sections.  Section 1 was metabolic conditioning, Section 2 was strength and Section 3 was core focused.  All of the sections were designed to be 40 seconds off 20 seconds on for 5 or 3 movements.  2 sets of each movement

Section 1
Bear Crawl
KBS
DB squat to OH press
TRX push-ups
Battle Ropes

Section 2
Box step up
Bosu toe taps
TRX jump squats
Treadmill/Ski Erg/Rower
Partner med ball toss

Section 3
Plank alternating hip lowers
Plank toe touchs
Plank partner high five

Total workout 30 minutes.

Kyle was the head trainer and they had about 5-6 other staff helping out.  The facility was fully equipped from Rep Fitness and had a combination of machines, power lifting and functional fitness equipment.

Along with the grand opening, they were also doing a sock drive for The Action Center.

The had a lot of sponsors out and me and the girls all won raffle prizes including:
Belong Designs Hat
240 Union Creative Grill $25 Gift Card
Green Leaf Massage and Sports Therapy 60 Minute Massage
The Recovery Joint 1 Hour Physical Therapy

Fit Foods was on site giving out samples.  Starbucks coffee and Allmax Supplements were also supporting the grand opening.

I did not realize it was a chain until I started this blog post.  I thought the facility was spacious, well organized and clean.  The trainers felt more like cheerleaders than coaches, but that is to be expected with first timers and a grand opening.  1:1 training is a better test of quality trainers.

It was family friendly and the kids had fun.


Friday, September 20, 2019

Snatch - Metcon

Friday, September 20, 2019

Crossfit Golden - Lacey/Janet

1530 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
1 min banded pass throughs
1 min air squat / jump squat
1 min banded OH squat

with pvc then barbell

dip stand
dip stand shrug
dip stand shrug high pull
muscle snatch
oh squats
high hang snatch
full snatch

Weightlifting

Take 20 minutes to build to today’s 1-RM Snatch

I worked up from 35# to 85#, failed two attempts at 90# (wearing Reebok Speed TR)

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps/calories of:
60 seconds of Double Unders 
30 seconds of Power Snatches (135/95 lbs)
Rest 2 minutes
Push hard on these intervals!

I scaled to single unders and 55# barbell.  During 2nd/4th round things fell apart and I switched to jumping jacks

R1 - 125 rope skips - 7 power snatch
R2 - 24 rope skips, 50 jumping jacks - 5 power snatch
R3 - 124 rope skips - 5 power snatch
R4 - 60 rope skips, 34 jumping jacks - 6 power snatch

Thursday, September 19, 2019

Front Squat - Metcon

Thursday, September 19, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

200m run
10 bootstrapper
10 quadruped opener
10 quad/lunge
ankle mobility
200m run
10 banded pause squat
10 banded fire hydrant
10 plank walks (front back)
10 banded clamshell
1 min front rack stretch with pvc
1 min lat stretch with pvc
5 50X1 front squat
4 13X1 front squat

Weightlifting

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

I managed

5x60
4x70
3x75
3x80
1x85
1x90
1x90kg (188#)
No Attempt

My groin started to tighten up and I decided to stop short of my previous 92kg 1RM on 4.9.19.

Metcon

Metcon (Time)

Three rounds for time of:
Run 400 Meters
8 Front Squats

I scaled this to 135# to compare with last time and finished in 10:58 (2 minute improvement from 4.9.19).  Lacey challenged me to go sub 10:00 and despite being on track after round 1, the slower runs marked my fate.

R1 - 2:07/3:15 (2:07/1:08) 4/4 on front squat
R2 - 5:50/7:00 (2:35/1:10) 4/4 on front squat
R3 - 9:50/10:58 (2:50/1:08) 5/3 on front squat

Barbell originates 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.
Compare results to 4.9.19

Wednesday, September 18, 2019

Gymnastics - Metcon

Wednesday, September 18, 2019

Crossfit Golden - Lacey/Elizah

1200 - 6 of us

Warm Up

3 rounds of
20 arm circles
10 swimmers
2 face down scorpion
2 face up scorpion

3 rounds of
6 burpees
1 wall walk

Gymnastics

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

Station 1 – Rope Climb Skill Practice
(use knotted ropes or utilize sit to stand progression)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move)
Station 3 – Muscle-Up Skill Practice

Rope Climb - 1.5 climbs per round, full wrap; coaching cue - feet side by side coming down

HS Hold - 2 x 20 second hold, first round wall facing, second round kick-up

Muscle-Up Skill Practice - 5-6 transitions/round

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps:
2 Minutes of Rowing
2 Minutes of Dumbbell Push Press (50/35 lb DBs)
2 Minutes of Rowing
2 Minutes of Ring Dips

I scaled this to 35# dumbbells

R1 - 26 calories, 20 push press, 20 calories, 9 ring dips
R2 - 20 calories, 16 push press, 20 calories, 8 ring dips

Tuesday, September 17, 2019

Seated Press - Metcon

Tuesday, September 17, 2019

Crossfit Golden - Lacey

1200 - 9 of us

Warm Up

2 rounds of
short lap OH plate carry
banded plank walk (l-r-f-b)
plate around the world
burpee jump to plate
ring rows

then partner stretch wall sit, press arms up and back towards wall

Weightlifting

Five sets of:
Unsupported Seated Strict Press (3-4 Reps)
Rest 2 minutes

I did
4x65
4x75
4x85
4x90
4x95 - vs 1.4.19 of 3x85#

Metcon

Metcon (AMRAP - Rounds and Reps)

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

400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

I scaled this to box HSPU and finished 3+1 - vs 1.4.19 of 6/6 PU/HSPU and only 3 rounds

R1 - 3/3/2 then 4/4/4 (4:08 round; 2:12 run)
R2 - 3/2/1/1/1 then 3/3/3/3 (4:58 round, slower run)
R3 - 2/2/2/1/1 then 3/3/3/3 (5:06 round, slower run)
R4 - I left for the run with 48 seconds left on the clock.

Compare results to 1.4.19

Germantown High School Track

Sunday, September 15, 2019

Germantown High School

840

Run to track

4x400 ON 4:30, IN 2:08, 2:10, 2:09, 2:14
walk 200 between reps

Jog half way back to the house and then walk



Thursday, September 12, 2019

OPEN GYM: Metcon - SLIPS

Thursday, September 12, 2019

Crossfit Golden - Open Gym

1100

Warm Up

90 second row
15 air squats
14 walking lunges

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (50/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (50/35 lbs)
800 Meter Run

After reading the white board, I scaled this pretty aggressively and originally planned on doing 2-3 rounds.  I ended up with 20 Cal Row, 20 air squats, 20 unweighted walking lunges, 600m runs.  My goal was 1 minute rest between rounds.

R1 - 6:44
R2 - 6:55
R3 - 7:06
R4 - 7:26

Total - 28:11

I could not imagine doing this weighted.

SLIPS

Front Scale - 2x10 sec
Back Scale - 2x 10 sec

L-sit - 3x10 sec tuck

Inversions - 2 HSPU to 3 abmats; 2 negatives to 2 abmats

Plank - 1 min arms outstretched; 30 sec with arms towards abdomen

Pull-Ups 

6-4-3 strict + 1 kipping

GHD

2x5 Hip Extensions
2x5 Sit-ups

Wednesday, September 11, 2019

Deadlfit - Metcon

Wednesday, September 11, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

1 min top of box pigeon stretch
1 min Jefferson Curl
1 min KB handle press into psoas

then

8 min amrap of
6 kettlebell deadlift
6 russian kbs
6 kettlebell single leg romanian deadlift
6 hollow body / superman

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Deadlift
2 reps @ 80% of 1-RM Deadlift

I went with 225# (75% of 300# 1RM)and could maintain good form on all 8 sets.  I was a little lightheaded after each set and settled in to take a breath at the top of each rep.  That helped.

Metcon

Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Toes to Bar

I scaled this to 12kg kettlebell;  I managed 2 sets on round 1 and 2 and then switched to 3 sets 10/8/6.
I scaled this to a 20" box and was able to keep a steady pace and stand tall.
I scaled this to kipping leg raises and was able to go 6/6.

R1 - 2:26
R2 - 5:20 (2:54)
R3 - 8:45 (3:25)
R4 - 11:55 (3:10)
R5 - 15:24 (3:29)

Tuesday, September 10, 2019

Push Jerk - Metcon

Tuesday, September 10, 2019

Crossfit Golden - Greg/Lacey

1200 - 10 of us

Warm Up

1 minute jump rope
1 minute external wall hold
1 minute banded wall walk
1 minute burpees
1 minute standing fire hydrant
1 minute prone press
1 minute jump rope

then

5 strict press
8 push press
10 jump & land
10 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk 
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

I did not have a 1RM and decided to build up slowly

3x95
3x105
2x115
2x125
1x130
1x135
1x140
1x140 (estimated 1RM = 150#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell

I scaled this to 80 single unders, 45# push press and step over the bars.  Round 1 was quick at 2:40 and then I slowed from there.  On round 4, I got through the rope skips, 20 push presses and finished 3 of 10 burpees.

Monday, September 9, 2019

Back Squat - Mary Metcon

Monday, September 9, 2019

Crossfit Golden - Lacey/Eliza

1200 - 12 of us

Warm Up

1 min boot strappers
1 min calf/ankle stretch
10 big arm circles
5 slow ring rows
1 slow wall climb
1 min cossack squat
1 min pigeon stretch
10 small arm circles
5 slow ring rows
1 slow wall climb
1 minute banded air squat

shoulder stretch - plant elbows on bar, walk hands wide on pvc (hands face up), press head through, hips back and pvc presses towards back

Weightlifting

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

I went
5x65
4x70
3x80
2x85
1x90
4x85kg (187#) and felt really smooth, could have gone heavier

Metcon

Metcon (AMRAP - Rounds and Reps)

Four sets of 3-minute sprints of:
"Mary"
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

I scaled this to wall walk ups, cossack squats and jumping pull-ups.  I thought I scaled it well, but only managed 4 rounds + 16 reps.  The wall walk-ups got ugly, but the squats and pull-ups were pretty good.

Mono-Structural Training

Weekend, September 7-8, 2019

Track workout at Oberon

1 mile warm-up ~13 minutes

4x400

2:19
2:20
2:18
2:15

I felt really sluggish, but got through the workout

Road bike ride

Took the Gios out US72 to Indiana and down Leyden Rd, climbed US93 and back home down US72.  The climb was tough, but he weather was perfect.  17.21 miles.

Friday, September 6, 2019

OPEN GYM: SLIPS - Tire Flip - Rope Climb

Friday, September 6, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

400m run
5 cat/cow
5 down dog/cobra
5 lunge knee circles
10 air squat
pass throughs
wrist mobility

SLIPS

Scales

2x front scale each leg
2x back scale each leg

L Sit

5x tuck sit for about 5-10 seconds

Inversions

headstand hold
handstand hold
HSPU to 3 abmats (2 reps)
HSPU negatives to 2 abmats (2x2 reps)

Planks

elbow plank for 90 seconds

Stretch

2 min pigeon stretch
2 min couch stretch

Tire Flips

6x5 flips (275# tire) walk 30 breaths between sets

Rope Climb

3 climbs, about every minute

GHD

2x5 hip extensions
2x5 sit-ups