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.

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

Thursday, September 5, 2019

Metcon

Thursday, September 5, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 dead ball slams
2 plank rotations with slam ball
10 scorpions + push-up
2 hollow hold + superman hold
10 slam ball sit-ups

then

hip hammy

Metcon

Metcon (AMRAP - Reps)

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

I scaled this to single unders and hanging knee raises

R1 - 26/156/18/12 = 212
R2 - 26/164/20/12 = 222
R3 - 25/158/20/12 = 215
R4 - 24/146/20/12 = 202

For 851 total reps.  I paced this pretty well and was able to keep moving and stay consistent on all of the movements.  The rope skips had the most variation due to missed reps.

Wednesday, September 4, 2019

Strict Press - EMOM

Wednesday, September 4, 2019

Crossfit Golden - Eliza/Lacey

1200 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
10 prone shoulder raise
10 plate around the world
10 plate strict press
10 burpee plate jump
30 rig lat stretch

1 min mobility

20 empty barbell strict press

Weightlifting

Six sets of:
Shoulder Press (2-3 Reps @ 20X1)
Rest 2 minutes

I did
3x65
3x75
3x85
3x90
3x95
3x100#

I was able to keep good tempo on all sets.  Target was 90-95% of 1RM, I got to 80% of my 125# 1RM.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

I scaled this to Box HSPU and 20" BBJO.

R1 - 6/6/6
R2 - 6/6/6
R3 - 5/5/6
R4 - 5/5/6 (missed 1 C2B)
R5 - 5/5/6 (missed 2 C2B)

I scaled this really well and had between 15 and 25 seconds rest between movements.  I did singles for the C2B.  I did the HSPU in 2 sets.  The BBJO were the toughest on time, but I could maintain good technique.

Tuesday, September 3, 2019

Front Squat - Metcon

Tuesday, September 3, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

medicine ball relay

2 rounds of
5 banded clam shell
10 banded glute bridge
10 banded air squat
10 cat cow
short lap

barbell warm up

5 quarter squats
5 pause squat
5 tempo squat (21X0)

Weightlifting

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

I did

4x55
3x65
2x70
3x75
2x80
1x85
2x82

89% of 1RM based on a 1RM from April of 92kg

Metcon

For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

I scaled this to a 12kg kettlebell.  The kettlebell thrusters were a new movement for me.  I think I scaled it correctly.  Target time was 10-15 minutes sets of 20 on the KBS and 10 on the KB thrusters and I was able to maintain that.

Run 1 - 2:22
KB - 9:04 (6:48 split)
Run 2 - 12:02 (2:58 split)

Finished with some pull-ups 4-3-3-2

Monday, September 2, 2019

Loredo

Monday, September 2, 2019

Crossfit Golden - Lacey/Janet

0800 - about 50 of us including Diya

Warm Up

Leg swings
Arm circles
Inch worms
Scorpions

Loredo

6 Rounds for time of: 
24 Squats 
24 Push-ups 
24 Walking Lunge Steps 
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

I had the pleasure of bringing my 12 year old out to Crossfit Golden for a fun workout.  Lacey and Greg were kind enough to let her participate and she was allowed to do 2 rounds, which was probably a good end point.

I did the 6 rounds and the push-ups were by far the worst part.

R1 - 6:00
R2 - 11:47

I slowed down considerably in rounds 4, 5, and 6 and did not watch my splits.  My first round of push ups was 8-8-8.  By the last set it was 4-3-3-2-2-2-2-2-2-2.  I could get through the squats and lunges without shaking my legs out, but the run definitely slowed to the point, I was walking the uphills.

I finished in 38:42 and was very pleased with myself for finishing and not scaling the rounds.  Although it is a Hero WOD in honoro of Edwardo Loredo, I thought of my Dad and how he would love to be able to see well enough to do something like this.

Track Workout

Saturday, August 31, 2019

Oberon Middle School

1045 with Ratna

Warm up with 1 mile easy

4x400
2ish (misplaced start point)
2:10
2:11
2:00

Cool down with 600m jog/walk

Friday, August 30, 2019

Back Squat - Metcon

Friday, August 30, 2019

Crossfit Golden - Lacey/Janet

1200 - 15 of us

Warm Up

2 round of
1 min jump rope
30 sec star plank
10 mountain climber circles each side
10 banded fire hydrant
10 banded tempo air squats
20 plate thrusters

barbell warm up

5 quarter pause squat
5 tempo squat
build to 65%

Weightlifting

Back Squat (6)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

I worked up from

5x60
4x70
3x80
2x85
1x90
6x70kg

I was moving well, but the 80+kg squats felt really heavy and I did not want to push for 6 reps.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)

I scaled this to 45# thrusters.
I did kipping leg raises for the first 3 rounds and then switched to hanging knee raises
I scaled this to a 20" box jump

I completed 4 Rounds + 6 Reps.

Coaching cue - Janet spent a lot of time working on my kip swings.  During the Metcon, she noticed I was pulling which is zero value.  As an option, I could lever, tuck and flick.  Alternatively, it would be more efficient to kip and raise legs straight to the bar.  The important thing is to keep tension through the core, hips and legs and let the arms act as a pendulum.

Thursday, August 29, 2019

Clean & Jerk - Grace

Thursday, August 29, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press

Clean warm up

3 clean deadlift
3 high pull
3 hang power
3 power clean

Jerk warm up

10 footwork drills
5 split stance press
8 split jerk

Weightlifting

Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.

85
95
105
115
120
125
130
130#

coaching cue - less dip before drive into jerk

Grace

For Time: 

30 Clean and Jerks, 135# / 95#

I scaled this to 95# and finished in 5:22.  I did all singles and felt really smooth and maintained good form on all of the reps.  I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so.  This is a 19 second improvement over the last time I did Grace with the same weight in April.

Kip Swing

Finished with some technique work.

Wednesday, August 28, 2019

Metcon

Wednesday, August 28, 2019

Crossfit Golden - Lacey/Eliza

1200 - 10 of us

Warm Up

400m run
1 min inch worm - l/r scorpion
1 min med ball round the world
1 min bear/crab rotations
1 min med ball squat cleans
1 min lateral lunges

5 active hangs
5 kip swings
5 partial strict pull-up
5 paused kipping pull-up

5 scap push-ups
5 pulse push-ups
5 dip negatives

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:
600 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

I scaled this to a 14# wall ball and went unbroken the first round then 10/10 for the subsequent rounds.  I substituted 5 C2B pull-ups and 5 ring dips for the 10 bar muscle-ups.  I was able to do kipping singles for the C2B, the ring dips were far from virtuosity.

R1 - run 2:52; round 4:56
R2 - run 2:49; round 4:58
R3 - run 3:00; round 5:10
R4 - run 3:18; round 5:18
R5 - run 3:23; round 5:34

The runs did not fall off as bad as they did yesterday and I was very consistent on the wall ball shots and C2B.

Accessory

I tried a few jumping bar muscle-ups with the bar at nose level (2-1-1)

I did 3x10 seconds of hanging knee hold from the rig

JAW Gloves - Double the Protection and Coverage

I recently ordered some JAW Gloves off of Amazon.  I typically like to try stuff on, but considering JAW is an Australian company and the gloves were $33, I decided to take a chance.

I had been interested in these for quite a while, but my interest piqued  when I saw an athlete at the gym who I admire using them.  I had seen the two and three finger versions, but she was using the four fingered "glove" version.  For myself and kipping, my ring finger and pinky finger take the most abuse.

Anyway that arrived as quickly as expected without much packaging fanfare.  The finger holes were cut really small and I realized after that this is intentional so that I could expand them for a customized fit.  So I got out a small pair of scissors and expended them until they felt right and then cleaned up the finger holes with a lighter.

I was a little concerned about the size and maybe should have gone with a large, but I think they will break in well.  The website does mention to cheat down as they will stretch.

So far so good.  I felt like I had a good grip on the bar when kipping and barbell movements.  They seem to hold chalk well and look good too.  How durable they are is to be determined.

Tuesday, August 27, 2019

Tempo Deadlift - Metcon

Tuesday, August 27, 2019

Crossfit Golden - Lacey/Greg

1200 - 14 of us

Warm Up

line drills
- jog
- high knees
- butt kickers
- quad stretch / pull toe back
- lunges
- bear crawl forwards/back
- crab walk
- bunny hop

2 rounds of
10 kb deadlift
10 kbs russian
10 kb romanian dl

Weightlifting

Five sets of:
Deadlift (5 reps @ 21X1)
Rest 2-3 minutes
Keep all sets above 75% of your 1-RM.

I scaled this to 185# (67% of estimated 1RM DL) and felt pretty comfortable with the weight.  I could maintain good form and establish tension.  Tempo was fast up, pause, 2 count lower, reset, fast up..)

Metcon

Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)

This required more scaling than I would have liked

R1 - 400; 10 DU; 135# - finished this round in 3:11, felt good
R2 - 400; 30 PT; 135# - this round took closer to 3:40, switched to penguin taps
R3 - 300; 30 PT; 135# - this round was back on track at 3:00, started breaking up deadlifts 6/4
R4 - 300; 30 PT; 135# - this round slowed a bit but was OK ~ 3:30, deadlifts 5/5
R5 - 300; 30 PT; 135# - finished at 17:11, deadlifts 5/5

I did not do much of the accessory work, instead finishing with back stretch on GHD and then 10 candlesticks.

This was the first workout with my new JAW Grips and I really liked them.  I could maintain a double overhand grip on deadlifts and they were not bulky for double unders or running.

Monday, August 26, 2019

Bench Press - Metcon

Monday, August 26, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

90 sec of

burpees
pec stretch on rig
jump squat and air squat
banded external rotation
slow hand release push-up
wrist/forearm mobility
quad/ham stretch
down dog / cobra

Weightlifting

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

Bench Press (3 reps @ 21X1)

Worked out with Damian.  Warmed up with 45, 95, 115#

125
130
135
135
135#

kept good tempo on all sets

Metcon

"Desire" (AMRAP - Reps)

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

Last time we did this, I got 31 reps.  I was shooting for 40, but at the end of the first minute, I was just completing the 8th rep.  It only got slower from there.  I did really good reps, but only finished with 32 reps.

Accessory

false grip hangs
reverse snow angel
hollow body hold

ghd hip extension 1x5
ghd sit-ups 3x5

Endurance Saturday

0930 - D'Evelyn Dash 5K (31:31)

1430 - 15.24 mile bike ride out to US 93 and back on the road bike.

Friday, August 23, 2019

OPEN GYM - Gymnastics

Friday, August 23, 2019

Crossfit Golden - OPEN GYM

1030

Warm Up

foam rolling
scap pull-ups
kip swings
paused kips

Kipping Pull-ups - Worked on kip swings, paused kips, could string a couple together, but not three; finished with some strict pull-ups

Double Unders - singles, drills, then doubles, best was 34 unbroken, after that struggled to string together more than 8 unbroken

Handstand Push-ups - handstand hold, 2 reps to 3 abmats, 2x1 rep to 2.5 abmats, 2 negatives to 2 abmats

Planks - held 2x 1 min low plank and 1x 30 sec forward reaching plank

40 minutes total workout

Thursday, August 22, 2019

No Bull

No Bull has been an advertising powerhouse.  I have gotten sucked into their ads on Facebook as well as Morning Chalk Up.  My training shoes are in great shape.  I usually wear a pair of Nike Metcon 4.  I keep a pair of Saucony for run heavy workouts.  I also have a pair of Adidas lifters, that I can grab if I have advanced notice of heavy Olympic lifting or overhead squats.

That being said I am enamored with two of their offerings:

Lifter 

Woodstock Camo Trainers

The Lifters are handmade and I think well worth the $299 retail price, although I would be hard pressed to spend that kind of money on a pair of shoes.  The only time I have come close to that mark was for a pair of Sidi Road Cycling shoes.

The Woodstock Camo Trainers are s pretty cool design, feature a gum sole and super fabric upper.  $159 is pretty steep for a pair of shoes, but I want to say the Metcons were on the order of $120 so not too far past the mark.

I might be adding one or both of these to my Christmas wish list.  I do like trying different brands and have enjoyed trainers from Reebok, Nike and Inov-8.  A small part of my motivation is to try products from other manufacturers.  

5K Run

Thursday, August 22, 2019

Crossfit Golden - Diedre

1200 - 6 of us

Warm Up

line drills
-pull knee to chest
-quad stretch
-high knees
-butt kickers
-toy soldiers
-lunge twist
-squat-squat-broad jump

figure 4 stretch
couch stretch
IT band foam roll
calf foam roll

5K Run

34:33

Huge improvement on my 39:13 back in April

Accessory Work

Landmine rows

8x0
8x15
8x40#

Wednesday, August 21, 2019

Front Squat - Metcon

Wednesday, August 21, 2019

Crossfit Golden - Lacey/Janet

1200 - 10 of us

Warm Up

1 min mountain climber walk
30 sec squat hold
30 sec fast air squats

3 rounds of
5 paused single leg glute bridge
5 squat and thoracic twist
10 banded air squat
5 hollow / superman

Weightlifting

Front Squat (3)

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

I went
3x60
2x65
1x70
3x75
2x80
1x85 (estimated 1RM = 197 lb; 90kg)
3x75 kg (165#)

Metcon

For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

I scaled this to 25# DB and still got lit up.
30 rep - 10/8/6/6 then 10/10/10
20 rep - 8/6/6 then 10/10
10 rep - 6/4 then 6/4

I finished the first round in 5:10 and the whole workout in 12:06.

I felt my hamstrings tighten and did some foam rolling after class.

Tuesday, August 20, 2019

Metcon - Metcon

Tuesday, August 20, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

10 min amrap of
5 burpees
10 wall angel
10 banded pass through
10 banded pull apart
5 burpee
10 hollow rock
10 scorpion (face down)
5 push up

then

1 min dynamic ankle stretch
1 min dynamic thoracic stretch
1 min prone raises

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

I scaled the HSPU to 3 abmat the first 2 rounds and then did 2 abmat negatives the last round
I modified the supinated grip pull-ups to mixed grip pull-ups

R1 - 3 HSPU / 35 DU / 7 PU / 10 calorie row
R2 - 1 HSPU / 25 DU / 6 PU / 10 calorie row
R3 - 2 negative / 21 DU / 6 PU / 11 calorie row

Total = 137 reps

We worked on rowing and keeping a proud chest and the chain straight.  I was much more efficient doing this.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

I scaled this to 75# and hanging knee raises.  I managed 3 round + 8 reps.  I was going 6/4 and then 5/5 on the push presses.  I did the HKR unbroken the first round then went 7/3 and 6/4.  The burpees were a grind, but I avoided the temptation to step over.

Monday, August 19, 2019

Snatch Complex - Metcon

Monday, August 19, 2019

Crossfit Golden - Eliza/Lacey

1200 - 4 of us

Warm Up

1 min row
1 min quad/lunge
1 min foam roll wall slide

1 min row
1 min air squats
1 min foam roll thoracic stretch

1 min row
1 min hip flexor band stretch
1 min squat and reach back

1 min row
1 min banded clams
1 min own stretching (pass throughs)

Weightlifting

Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.

I went

45
50
55
60
65
70
75
75#

Coaching cue - shoulders back

Metcon

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

I scaled this to 45# and was able to hold 8/7 for all three sets.  It was hot and my runs fell apart, going from 2:03 to 2:45 by the end.  Overall, I finished in 11:07.

Oberon Track Workout

Saturday, August 17, 2019

Oberon Middle School

10:30 AM

1600m warm up jog - 11:12

4 x 400m
2:05
2:09
2:07
2:08
leaving every 4 minutes

800m cool down

Friday, August 16, 2019

Back Squat - Metcon

Friday, August 16, 2019

Crossfit Golden - Lacey/Greg

1200 -12 of us

Warm Up

10 min amrap of
10 quadruped fire with extension
15 glute bridge
5 prisoner squat 40X1
15 wall ball
5 kneeling thoracic openers

barbell warm up
5 quarter squats
5 pause squats
10 empty bar squats

Weightlifting

Back Squat (8)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets

I used the following progression and felt really good.  I went 5 kg lighter than my 100 kg back squat would indicate.

5x60
4x70
3x75
2x80
1x85
8x70 kg

Metcon

Metcon (Time)

For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run

I scaled this to 30# for the db snatches and did the lunges unweighted.
First run was 3:57
Finished the 80/80 at 12:16.  The db snatches were brutal.  I went 26/14/10/10/10/10.  By the time I got to the lunges, my legs felt like jello and I did them unweighted.
Second run was 5:03
Total time 17:19

Accessory Work

Lower back decompression on GHD
Jefferson Curls

Thursday, August 15, 2019

Clean Complex - Metcon

Thursday, August 15, 2019

Crossfit Golden - Paige/Diedre

1200 - 11 of us

Warm Up 

1 min row
1 min 90/90
10 front facing scorpion
10 mountain climber
10 frankenstein rdl

1 min row
1 min internal rotation
5 left/right knee circles in squat
10 bird dog
10 squat jump

barbell warm up

shrugs
high pull
muscle clean
squat clean

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean (1)

Athlete will execute one clean from the hang position, and then one from the floor

Build over the course of the 8 sets to today’s heavy complex.

I worked up from 70, 75, 80, 85, 90, 95, 100, 105#.  I kept good form and felt comfortable.  I was focusing on fast elbows and a good set up position.

coaching cue - press with lats

Metcon

Metcon (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

I scaled this to 15 calorie rows and opted for a 75# barbell.  I could complete the rows between 55-60 seconds.  The hang squat cleans were fast at the beginning, but got sloppy on the last set.  I was finishing ind 25-40 seconds and could rest before the row.

Accessory Work

Squat Therapy

Wednesday, August 14, 2019

Bench Press - PU - Metcon

Wednesday, August 14, 2019

Crossfit Golden - Greg

12 of us

Warm Up

10 min amrap of
30 sec jump rope
6 scorpion
10 scap push-up
1-2-3 bench pulls (15 each side)
10 push-ups
15 sec rig hang

Weightlifting

Three sets for max reps of:
Unbroken Bench Press (Max)
(Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds 
Unbroken Strict Pull Ups  (Max)
Rest 3 minutes 

I scaled this to 135# (72% of 185# Bodyweight) and got assistance for additional pull-ups to get to around 8 reps/round.

Set 1:  9 reps / 6 + 2 pull-ups
Set 2:  9 reps / 5 + 2 pull-ups
Set 3:  7 reps / 4 + 3 pull-ups

Metcon

Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 600 meters
50 Double-Unders
20 Push Presses (115/75 lbs)

I scaled this to 100 single unders and 65# push press.  I did "600" every time, but was coming in around 2:30 so I am guessing the course is short.  I did the rope skips in sets of 60/40 and the push presses in sets of 10/10.

R1:  4:35
R2:  4:40
R3:  4:48

Tuesday, August 13, 2019

Metcon - Strength

Tuesday, August 13, 2019

Crossfit Golden - Janet/Ryan

1200 - 7 of us

Warm Up

1 min figure four
10 banded side steps
10 standing fire hydrant
10 tuck rocks/v-ups

1 min couch stretch
10 mountain climbers
10 banded hip hinge
10 strict hanging knee raise

deadlift warm up
6 good morning
6 romanian deadlift
6 lift offs

Metcon

Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

I scaled this to 115# and strict knee raises and finished at the faster end of the time domain at 4:23.  Expected was 5-8 minutes.  The deadlifts were perfect, the strict knee raises were too easy.  I felt comfortable cycling the barbell and keeping tension through the deadlift (avoiding the Crossfit bounce)

Weightlifting

3 Sets
Posted Single-Leg Deadlifts (10 reps each @ 3011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds 
Side Plank (45 seconds each side )
Rest 60 seconds 

I did the PSLDL unweighted, used 95# for the glute bridge and did the side plank as prescribed.  These were good movements that took me a full 20 minutes to complete.

Accessory Work

2 rounds of
5 GHD sit-ups
5 plank push-ups

Monday, August 12, 2019

Three Wise Men

Monday, August 12, 2019

Crossfit Golden - Eliza/Janet

1200 - 15 of us

Warm Up

ankle/glute prep
shoulder prep

8 min amrap of
30 second rope skips
2 slam ball complex
-5 deadlift
-5 front squat
-5 thruster
-5 ball slam
6 ring rows

barbell warm up

snatch
-knee shift
-high pull
-muscle snatch
-overhead squat
-hang squat snatch

clean
-clean deadlift
-clean pull
-power clean

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

I scaled this to 55# and managed 2 complete rounds = 30 reps

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

I scaled this to 55# and kipping pull-ups and managed 1 round + 10 reps = 40 reps

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

I scaled this to 20" box jump overs and a 14# wall ball and managed 1 Round + 12 reps = 57 reps

Total = 127 reps

This is a repeat for me.  I did this workout on November 11, 2015.  That time I went a little heavier, but got fewer reps.  65# on squat snatch and 95# on clean.  I did 2; 1+8; 1+8 = 121 reps

GHD Accessory work

5 hip extensions
5 sit-ups
5 hip extensions
5 sit-ups


Sunday, August 11, 2019

Winter Park Sunrise to Sunset

This past weekend, I had the opportunity to compete as part of a 4-person team in the Winter Park Sunrise to Sunset Mountain Bike race.  It was a 9.6 mile "non-technical" route +1181 feet/-1179 feet. I was part of a 4 person team, which depending on lap pace meant 2-3 laps/participant.  The winners were getting 11 laps in 12 hours.  We managed 7 laps.  Partial results at the end of this post.

The course started with a tough climb from 8,749 feet to 9.606 feet over 2.9 miles, then an equally steep descent before beginning rolling terrain.

I was very much out of my league.  Most people were completing laps in 60-70 minutes.  My first lap was 1:58:17 and I was grateful to make it back.  After a few hours, I figured I should make a second lap and it was just as tough as the first at 2:05:57.  The climb was steep and I could manage for reasonable stretches, but walked several sections.  The descent was treacherous for me and I kept a death grip on the bars and brakes despite renting a full suspension Trek Fuel ES from Ski Depot.  I was passed climbing and descending with roughly the same frequency.  I actually fell once on both laps.  Once on roots and a second time on a rocky descent.  Fortunately, I escaped injury.

The weather was all over the place teetering between overcast, rainy, a little hail and a little sunshine.  I was out on the course at the best times.  Some of my teammates were a lot worse off.

The views were spectacular and the trail itself was very pretty.  I would have very much enjoyed one loop with a group of friends, taking breaks and soaking in the scenery.  With the clock ticking, I felt compelled to push.

I am really glad the gym put together 45 people in 2-5 person teams for the event.  It took me out of my comfort zone and challenged me to longer time domain fitness.  It was also my first endurance event in a number of years.

I was really impressed by the individual riders who were completing 8-9 laps in the same time frame.

The Crooked Gravel event was going on the same day and we found out friends of ours were doing the 65 and 93 mile routes.

Crossfit Golden supported the race with a goody bag in addition to logistics, support and food.  It included a Dakine Vektra 3/4 Sleeve Jersey and Yeti Turq Dot Air Gloves for warm weather mountain biking.

A MOUNTAIN BIKE JERSEY WITH QUICK-DRYING TECH AND CASUAL STYLE.
Classic and casual. The Vectra mountain bike jersey blends laid-back pocket-tee style with bike jersey tech to keep you cool and dry on the trail. The four-way stretch fabric features integrated odor control and cooling yarns to keep you feeling fresh while on the bike and on to post-ride bevies.

TURQ DOT AIR GLOVE

Hit the trails in the Yeti Cycles Turq Dot Air Glove, and enjoy a confident, cool grip while maintaining coverage in brutally warm conditions. The Toray dot air fabric maximizes airflow to keep your hands cool while the synthetic leather palm provides plenty of traction between you and your bars. A silicone gripper provides similar traction for your trigger fingers, ensuring that you can shift and brake as needed. The Turq Dot Air rounds out its features with an adjustable cuff, suede thumb patches, and touchscreen compatibility—proving that Yeti thought of all aspects of the trail during the design process.

  • Gloves for high-output warm-weather mountain biking
  • Toray dot air fabric provides maximum airflow
  • DWR treatment sheds water and mud
  • Synthetic leather palm for excellent bar grip
  • Silicone gripper for control with trigger fingers
  • Adjustable cuff secures the fit
  • Wipe away sweat with a soft suede thumb back
  • Data tip finger is touchscreen compatible

4 Person Team

1. CFG Bunion Bikers

1 53:59 53:59 77 Sotola, Martin
2 1:58:54 1:04:54 77 Sotola, Martin
3 3:02:20 1:03:26 79 Berk, Matt
4 4:11:07 1:08:47 76 Ambrosio, Dan
5 5:10:16 59:08 79 Berk, Matt
6 6:10:23 1:00:07 77 Sotola, Martin
7 7:13:41 1:03:17 78 Slaughter, Chris
8 8:23:06 1:09:24 76 Ambrosio, Dan
9 9:25:08 1:02:02 79 Berk, Matt
10 10:30:33 1:05:25 77 Sotola, Martin
11 11:35:27 1:04:53 78 Slaughter, Chris

2. CFG Kristy's Krew

1 1:01:38 1:01:38 72 Amer, Kristy
2 2:02:36 1:00:57 73 Sfetsas, Jessie
3 3:01:46 59:09 74 Hill, Adam
4 4:12:19 1:10:33 75 Rogers, Jessie
5 5:15:57 1:03:37 72 Amer, Kristy
6 6:23:25 1:07:28 73 Sfetsas, Jessie
7 7:25:18 1:01:52 74 Hill, Adam
8 8:37:53 1:12:34 75 Rogers, Jessie
9 9:41:12 1:03:19 72 Amer, Kristy
10 10:42:45 1:01:32 73 Sfetsas, Jessie
11 11:42:38 59:53 74 Hill, Adam

5. CFG Oreo Kings

1 1:03:21 1:03:21 92 Mckenna, Chad
2 2:11:33 1:08:12 92 Mckenna, Chad
3 3:12:22 1:00:48 94 Stringham, Alex
4 4:24:14 1:11:52 95 Wright, Joe
5 5:32:06 1:07:52 93 Wilson, Stephan
6 6:38:24 1:06:18 92 Mckenna, Chad
7 7:43:40 1:05:15 94 Stringham, Alex
8 8:54:41 1:11:01 95 Wright, Joe
9 10:00:56 1:06:15 93 Wilson, Stephan
10 11:22:09 1:21:12 95 Wright, Joe

6. CFG Nah'man

1 1:20:31 1:20:31 86 Jossi, Mike
2 2:48:51 1:28:20 87 Davis, Jon
3 4:20:21 1:31:29 84 Sours, Josh
4 5:49:48 1:29:27 85 Nahman, Zach
5 7:08:42 1:18:53 86 Jossi, Mike
6 8:40:33 1:31:50 87 Davis, Jon
7 10:24:30 1:43:57 85 Nahman, Zach

7. CFG Cail's Crew

1 1:20:57 1:20:57 89 Morrison, Lindsey
2 3:01:33 1:40:36 91 Reiss, Jessica
3 4:53:22 1:51:48 90 Lee, Abbey
4 6:13:19 1:19:57 88 Morrison, Cail
5 7:41:17 1:27:58 89 Morrison, Lindsey
6 9:19:41 1:38:23 91 Reiss, Jessica
7 10:55:15 1:35:34 88 Morrison, Cail

8. CFG Kate's Mates

1 1:06:07 1:06:07 98 Cooper, Tyler
2 3:04:24 1:58:17 99 Gupta, Sanjiv
3 4:22:40 1:18:16 96 Henderson, Kate
4 6:14:15 1:51:34 97 Cannon, Brooks
5 7:16:26 1:02:11 98 Cooper, Tyler
6 9:22:24 2:05:57 99 Gupta, Sanjiv
7 11:05:19 1:42:55 96 Henderson, Kate

9. CFG Gil's Girls

1 2:14:47 2:14:47 80 Cardenas, Gil
2 4:21:30 2:06:42 81 Howard, Gayle
3 6:51:36 2:30:06 82 Todd, Katie

5 Person Team (Adult)

1. Dane County Locals
1 1:12:28 1:12:28 116 Milito, David
2 2:18:02 1:05:34 59 Bierman, Scott
3 3:30:25 1:12:23 57 Yoo, David
4 4:34:03 1:03:37 115 Gutshall, Teddy
5 6:07:38 1:33:34 58 Karr, Kimberlee
6 7:18:26 1:10:48 116 Milito, David
7 8:22:43 1:04:16 59 Bierman, Scott
8 9:36:07 1:13:24 57 Yoo, David
9 10:42:43 1:06:35 115 Gutshall, Teddy

2. CFG Eliza's Elite

1 1:29:16 1:29:16 110 Normen, Eliza
2 2:50:39 1:21:22 111 Dixon, Julia
3 4:24:11 1:33:32 113 Horton, Kallie
4 5:26:00 1:01:48 109 Pritchard, Tyler
5 6:33:33 1:07:33 112 Monohan, Dominic
6 8:02:12 1:28:39 109 Pritchard, Tyler
7 9:20:13 1:18:00 111 Dixon, Julia
8 10:20:20 1:00:07 109 Pritchard, Tyler
9 11:33:41 1:13:20 109 Pritchard, Tyler

3. CFG Mary Poppins

1 1:08:06 1:08:06 107 Manual, Eric
2 3:03:35 1:55:29 107 Manual, Eric
3 4:29:34 1:25:58 104 Kadavy, Kole
4 5:43:32 1:13:57 108 Walker, Greg
5 7:06:22 1:22:49 106 McCague, George
6 9:11:43 2:05:21 107 Manual, Eric
7 10:40:35 1:28:51 104 Kadavy, Kole

Thursday, August 8, 2019

Paused Deadlift - Metcon

Thursday, August 9, 2019

Crossfit Golden - Paige

1200 - 9 of us

Warm Up

3 min AMRAPS

20 double under
8 mountain climber
8 Frankenstein rdl

10-9-8-7-6-5-4-3-2-1
banded glute bridge
banded clam shell

10 heavy kb rdl
10 hollow body rock
5 quarter squat jump

Weightlifting

Four Sets of:

Pause Deadlift  (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds 
L-Sit (30-45 seconds )
Rest 60 seconds 

I used 95/95/105/105# and felt good.  I could hold a 30 second hanging knee tuck all four sets.

Metcon

Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

I scaled this to 100 single unders and 65# power cleans.  I finished in 5:03.

Accessory Work

3 rounds of
8 pulse push-ups
4 strict pull-ups

3 hip extension
2x5 ghd sit-ups

Wednesday, August 7, 2019

Shoulder Press - Metcon

Wednesday, August 7, 2019

Crossfit Golden - Eliza/Lacey

1200 - 10 of us

Warm Up

3 rounds of

20 bunny hop f/b
20 bunny hop s/s
10 plate around the world
10 plate ground to overhead
10 deadbug

1 min stretch - triceps/lats/wrists

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (2-4 reps @ 20X1)
If you achieve 4 successful reps, increase the load in the next set.

I maintained good tempo for the following loads:

65
75
85
90
95#

Metcon

For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 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, 10 Left, 10 Right.

I finished the row in 3:21; used 25# DB for the push press (weight was not heavy but form was tough); I scaled to kipping leg raises; high quality burpees jumping back and forwards

Accessory Work

2 rounds of
20 Russian Twists
10 Rear delt db fly

Tuesday, August 6, 2019

Metcon

Tuesday, August 6, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

Hip-Hammy

then 1 min
bear crawl
crab (table top)
banded pulls
banded A's
lunge-twist-hammy
jumping quarter squats
air squats

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats

The runs were ok, between 2:30 and 3:00.  I started the pull-ups with 2-3 reps then switched to singles.  I scaled the reverse lunges by un-weighting them.  I managed the air squats well.  Each round was taking me between 7:15 and 7:30.  I finished the fourth round with 44s on the clock and accepted the Hail Mary rep on the run for 4+1

Finished with accessory work 
90/90 stretch
plate torso twists

2019 Crossfit Games

It is games season and I am excited to be following the action after being disconnected the past couple of years.  Lots of familiar faces and a new format with national champions invited to the games.  Significantly more viewing options as well.

Thursday

Event 1:  First Cut

4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap:  20 minutes

CUT to 75 Athletes

Only 31 men and 4 women completed this event and the separation was amazing.  The commentary made it clear that the legless rope climbs were the separator.  144 men took the field and only 133 completed the first 3 rope climbs and 127 completed the first 7 snatches.  (Vedharth Thappa - India National Champion got 2 rope climbs)The women had it even tougher with 131 taking the field, 117 did not complete a single rope climb, 91 completed the first 3 rope climbs and 83 completed the first seven snatches. 

Event 2:  Second Cut

800-m row
66 KB jerks (12 | 16 kg)
132-ft. handstand walk

Time cap: 10 minutes

CUT to 50 Athletes

This even saw a lot more finishers with 59 of 75 women finishing and 70 of 75 men finishing under the time cap.  The handstand walk was the separator and the 44 foot sections made it painful to watch as athletes would collapse only feet away from the line where they could reset.  Sanjana Sivasalapathi got through was stopped on the second round of snatches but made the cut, however she could not complete any of the 44 foot sections of handstand walking.

Friday

Event 3:  Ruck

6,000-m ruck run
20-30-40-50-lb. pack

Time cap:  40 minutes

CUT to 40 Athletes

This event had the men and women using the same weight and all of the athletes finished the event.  While running is not usually spectator friendly, loading up 10# every round and knowing the bottom 10 get cut will certainly make this interesting.

Event 4:  Sprint Couplet

172-ft. sled push
15 | 18 bar muscle-ups
172-ft. sled push

Time cap:  6 minutes

CUT to 30 Athletes

I am looking forward to watching this as it needs to be fast and flawless.

Event 5:  Mary

20-min. AMRAP:
5 HSPU
10 pistols
15 pull-ups

CUT to 20 Athletes

I was really impressed by the work capacity of these athletes.  They also became human as I saw them fall prey to the same cramps and challenges as the rest of us.

Saturday

Event 6:  Sprint

Sprint Course

I think this was a good test, but it amazed me how much the standings jockeyed based on fractions of a second.  I also feel like the time penalties were harsh.  If it would have impacted the final outcome, it would have been bad for the games.

Event 7:  Split Triplet

5 rounds:
1 pegboard ascent
100 double-unders
10 DB hang split snatches (55 | 80 lb.)
10 DB hang clean and split jerks (55 | 80 lb.)

Time cap: 20 minutes

I thought the split snatch and jerk was a little silly, but appreciate what the games are trying to do.

Event 8:  Clean

1-rep clean

♀ 215-220-225-230-235-240-245-250-255-260 lb.
♂ 315-325-335-345-355-365-370-375-380-385 lb.

*5-rep tiebreak at 195 | 295 lb.

This was awesome!

Sunday

Event 9:  Swim Paddle

1,000-m swim
1,000-m paddle

Time cap: 50 minutes

Kind of boring to watch, but a very important test of fitness.

Event 10:  Ringer 1

30-20-10 reps of:
Air bike (calories)
Toes-to-rings

Time cap: 7♀ /  6♂ minutes

Fun, fast event.  I need to spend more time on the air bike.

Event 11:  Ringer 2

15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)

Time cap: 5 minutes

Fun, fast event.

Event 12:  The Standard

30 clean and jerks (Grace)
30 muscle-ups
30 snatches (Isabel)

♀ 95 lb.
♂ 135 lb.

Time cap: 12 minutes

Apparently the standard is to be able to complete Grace, do 30 muscle-ups and complete Isabel in 10 minutes.  The top athletes certainly met that standard.

All in all, I really enjoyed watching the games.  I especially enjoyed that nearly all of the events are accessible and things I could set up at home or at the local reservoir.  I enjoyed the format and the large initial field.  I think the cuts were appropriate as the intent is to crown the fittest on earth, not to hem and haw as to who is truly the 5th, 6th and 7th fittest on earth.  I appreciate that athletes with sponsorship relations are uniquely challenged with this format for screen time.

I thought the payouts were generous with places 11-20 getting travel money and 1-10 getting legitimate payouts that are equal for men and women.  Even the age groupers were offered generous prize packages.

The event only reinforces my approach to fitness.  Set a goal - Stay out of the nursing home as long as possible.  Work towards that with (1) nutrition, (2) metabolic conditioning - short, medium and long distances, (3) gymnastics - body control and range of motion, (4) weightlifting - control external objects and produce power and (5) sport - competitive atmosphere with more randomized movement and skill mastery.





Friday, August 2, 2019

OPEN GYM: 2019 Games First Cut

Friday, August 2, 2019

Crossfit Golden

1130 OPEN GYM

Warm Up

Burgener warm up.  I did not do much of a warm up as the event started with a run and I wanted to save my grip.

2019 Crossfit Games - First Cut

4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes

I scaled this to regular rope climbs and 65# squat snatches.  I got through 2 Rounds + run before the 20 minute cap.  I scaled this right and got a really good workout.  The runs were between 2:15 and 2:45 and I needed a long rest between rope climbs and squat snatches.  I was power snatching and then doing an overhead squat.

Skilz

Legless rope climbs

Hand over hand ~5 feet

Handstand technique

Handstand hold 2X
HSPU to 3 mats 2X
Negative to 2.5 mats 2X

Kipping pull-ups

Worked on kip and then stringing 2-3 pull-ups together.

Finished on GHD

Hip Extension 4X
GHD Sit-up 4X

Thursday, August 1, 2019

Front Squat - Karen

Thursday, August 1, 2019

Crossfit Golden - Greg/Diedre

1200 - 10 of us

Warm Up

I missed the following suggested warm up and did 1 min on the assault bike instead

10 min amrap of
10 fire hydrant
10 band resisted glute bridge
10 prisoner squats with 40X0 tempo
10 lateral lunges

Front squat warm up
triceps barbell smash
10 1/4 front squats
10 front squats with pause at bottom

Weightlifting

Front Squat (4)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

I went

5x95 (47%)
4x135 (67%)
3x145 (72%)
2x155 (76%)
1x165 (81%)
1x175 (86% of 203# 1RM 04/13/2019)
4x135#

Rest 2 minutes between sets.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

The last time I did Karen was in 2017 and I used a 20# wall ball and it took me 14:26.  The goal for today was 8-12 minutes.  I was debating between a 10# or 14# wall ball and ended up splitting the difference.  I worked in sets of 15-15-15-15-15-15-10-10-10-10-10-10 and this was pretty good.  At 5 minutes I was 90 reps in and working very smoothly and methodically.  I finished in 9:13.

Finished with foam rolling and some kip swings.  My back felt really good for the entire workout.

Wednesday, July 31, 2019

Paused Deadlift - Metcon

Wednesday, July 31, 2019

Crossfit Golden - Eliza/Paige

1200 - 15 of us

Warm Up

400 m run

then 3 rounds of
3 plank walk outs
10 bent over plate rows
10 kang squats

then find deadlift neutral
mid thigh
knee cap
floor

Weightlifting

Three sets of:

Pause Deadlift  (6)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60% of
1-RM and build by feel
Rest 2-3 minutes between sets

I used 95# and felt really comfortable on all 3 sets.  I considered going heavier, but my back was tighter than I expected after yesterdays cleans.  95# represents 33% of my 1RM.

Metcon

Two rounds for time of:
800 Meter Run
30 Slamballs (30/20 lbs)
15 Pullups

R1:  3:55 run; 6:26 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)
R2:  4:40 run; 13:41 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)

Accessory Work

Spanish Squats
Hollow Body Rocks

work on kipping pull-ups

Tuesday, July 30, 2019

Clean - Metcon

Tuesday, July 30, 2019

Crossfit Golden - Elizah/Diedre

1530 - 10 of us

Warm Up

1 min scorpions
1 min bootstrappers
1 min air squats

then 3 rounds of
10 med ball kneeling thorasic rotations
10 med ball cleans
10 med ball around the worlds

then
jump and land
triple extend, pause land
empty barbell cleans

Weightlifting

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets) of each:
High-Hang Clean (1 rep @ 50-65%)
Hang Clean (1 rep @ 65-80%)
Clean (1 rep @ 80+%)

High Hang 65, 70, 75, 80# (54% of 150# 1RM)
Hang Clean 85, 90, 95, 100# (67% of 150# 1RM)
Clean 105, 110, 115, 115# (77% or 150#1RM)

First time pulling from the floor in a month and felt really good.

Metcon

Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
15 Box Jumps (24″/20″)

I scaled this to 65# for the hang squat cleans and was able to cycle the barbell pretty well.  2 sets on the first round and 3 sets on the second and third round.

Since I scaled the hang squat cleans aggressively, I went with a 24" box which was tough.

Round 1 - 2:05
Round 2 - 2:30
Round 3 - 2:42
Total - 7:17

Monday, July 29, 2019

Push Press - Metcon

Monday, July 29, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash

3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press

empty bar
slow dip and drive
fast dip and drive
push press

Push Press

Take 20 minutes to build to today’s heavy Push Press

75
95
115
125
135
145
150
155#
160 - failed

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar

I scaled this to 30# dumbbells and kipping leg raises.  We were challenged to do high quality burpees every round.  I paced it well and finished with 5 rounds + 8 reps.  I finished the first round in 1:40 and then slowed considerably.

Thursday, July 25, 2019

HSPU - DU - Metcon

Thursday, July 25, 2019

Crossfit Golden - Diedre

1200 - 13 of us

Warm Up

1 min jumping jacks
1 min boot strappers
1 min single unders
1 min plate push press
1 min air squats
1 min plate around the world
1 min single unders
1 min shoulder swimmers

Skill
kick up
lowering
hands placement
head placement

Gymnastics

Five sets for max reps of:
Strict Handstand Push-Up (45 seconds max reps )
Rest 45 seconds
Double-Unders (45 seconds max reps )
Rest 45 seconds

I scaled this to 3 abmats (recommended max was 2 abmats) and did double unders

R1 - 5 reps / 40 DU
R2 - 4 reps / 20 DU
R3 - 2 reps / 20 DU
R4 - 1 rep + 1 lower / 23 DU
R5 - 0 + 3 pike push-ups / 21 DU

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)
10 Right-Arm Dumbbell Push Presses (50/35 lb DB)
15 Dumbbell Goblet Squats (50/35 lb DB)
15 Ab-Mat Sit-ups

I scaled this to 25# DB which felt about right.  I got through 5 rounds + 30 reps.  I was able to do the push presses unbroken, but struggled with the goblet squats and ab mat sit-ups.

Wednesday, July 24, 2019

Metcon

Wednesday, July 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

1 min easy row
1 min hamstring sweep
1 min scap pull-ups/band pass throughs

1 min medium row
1 min kang squat
1 min plank walk out

1 min fast row
1 min light kbs
1 min ring rows

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
400 Meter Run

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I did 500 meter rows and was finishing between 2:15 and 2:20.
I scaled the kbs to 12 kg and was able to maintain 12/10/8 rep scheme
I scaled to ring rows and struggled to maintain 3 sets.  I was getting 4-5 reps at a time
I did a full 400m run every round

R1 - 7:18 (2:18 run)
R2 - 7:34 (2:20 run)
R3 - 7:57 (2:27 run)
R4 - 8:00 (2:30 run)

Finished with 3-2-2 pull ups.  Glad I did ring rows for the metcon

Tuesday, July 23, 2019

Back Squat - Metcon

Tuesday, July 23, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

Hip Hammy

12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

I went

50
60
70
75
80
50kg (110#) 50% of 1RM

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

I scaled this to plank jacks and unweighted walking lunges.  I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40.  That was adequate rest.

My back was fine through the workout and I finished with some scorpions.

Monday, July 22, 2019

Snatch Technique - Metcon

Monday, July 22nd, 2019

Crossfit Golden - Lacey/Paige

1200 - 16 of us

Warm Up

30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats

then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats

barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch
snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

I enjoyed this and felt really good about my mechanics.  Coaching cue - straight down and up on high hang.  I went 45, 45, 50, 50, 50 and 55#.

Metcon

For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

I scaled this to 55# hang power snatches and tuck ups.  I was able to keep a good steady pace and finished in 7:44.  My back felt fine, but I want to continue to test it in small increments.


Friday, July 19, 2019

Metcon

Friday, July 19, 2019

Crossfit Golden - Eliza

1200 - 3 of us

Warm Up

2 min walking lunges
with 3 burpees every 30 sec

1 min hamstring sweeps
1 min single arm hang

2 rounds of
6 scorpions
10 pvc good mornings
10 pvc atw
10 pvc thruster
5 ring rows

pre wod
10 kbs
10 db lunges
5 thrusters

Metcon

For time:
50 Kettlebell Swings (24/16 kg)
40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)
30 Burpees
20 Dumbbell Thrusters (50/35lbs DBs)
10 Bar Muscle-Ups
20 Dumbbell Thrusters
30 Burpees
40 Dumbbell alternating Lunges with Farmer’s Carry
50 Kettlebell Swings

I scaled this a lot.  I used an 8kg kb; started with 15# dumbbells and abandoned them after rep 36 of 40 on the first set of lunges (hamstrings started to tighten up), did plank jacks and strict pull-ups.  I started fast 20/20/10 and then 15/15/10 but the plank jacks slowed me down considerably.  The thrusters were ok as they became essentially air squats.  Pull-ups I went 4/2/1/1/1/1.  I was slower on the way up, but still finished in 22:57.  To meet my metcon expectation I started again with 10 strict pull-ups, 20 unweighted thrusters and then 15 plank jacks to get me to 28:00

Finished with foam rolling and puppy dog stretch.

Thursday, July 18, 2019

Gymnastics - Metcon

Thursday, July 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 3 of us

Warm Up

"Roxanne" - start in bottom of the squat and play song by the Police, on "Roxanne" stand and lower for the first half of the song, on "Roxanne" do a burpee the second half of the song.  Reminiscent of "Bring Sally Up" at Crossfit Undeniable.

Hip Hammy

Gymnastics

Autonomous Skill Work 

Take 15 minutes to work on multiple skills from the below list. All progressions and
modifications will be acceptable to work on during this time.

- Pistols
- L Sit/Hollow Holds
- Handstand walking and Holds
- Handstand Pushups
- Muscle ups (bar or ring) – and all progressions
- Pull ups
- Toes To Bar
- Rope Climbs
- Double Unders

I worked on kipping pull-ups - key is to establish kip from belly button to sternum; then work on timing for hip pop and pull; then work on holding hollow body at the top of the pull-up

I tried a few sets of kipping leg raises, but was breaking my superman at the knees

Recommended to work on kip timing every session in the gym.

Metcon

Metcon (AMRAP - Rounds and Reps)

Against a 12-minute running clock…
Run 1200 Meters
Immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 V-Ups

I ran the first 800 in 3:51 and the 400 in 2:18, I started the push presses with 5:51 on the clock.  I scaled the push press to 65# and was able to do 6/6 without issue.  I scaled to tuck-ups and was able to do 4/4/4 without issue.  I finished with 3 complete rounds + 15 reps.

That was the fastest 800 I have run at CFG.

Finished with OH Bamboo lunges (5# plates) OH Bamboo Walk (4kg KB) and 1 rope climb.  Felt really good today.

Wednesday, July 17, 2019

Front Squat - Metcon

Wednesday, July 17, 2019

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

3 min foam rolling
1 min air squats (20X1)
1 min banded side steps
1 min single leg glute ham march
1 min wall balls (10#)

front squat warm up
8x20
5x30

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):
Front Squat (Max reps )

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

I went
5x40
4x50
3x55
2x60
1x65
3x60
6x55kg (121#) (max reps at 60% or 1RM of 92kg set April 9, 2019)

coaching cue - keep 2 fingers on the bar and drive elbows higher throughout lift

Metcon

Metcon (4 Rounds for reps)

Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:
60 Seconds of Burpees
60 Double-Unders
200 Meter Run

I scaled this to 120 single unders and managed 10, 10, 9 and 9 for the 4 rounds.

Tuesday, July 16, 2019

Clean Complex - Metcon

Tuesday, July 16, 2019

Crossfit Golden - Lacey/Diedre

1200 ~ 12 of us

Warm Up

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

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

Weightlifting

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

I went

55
65
75
85
95
95
95
95#

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

Metcon

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

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

Accessory Work

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

Back

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