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, March 8, 2019

19.3 - Walking Lunges-Box Step Up-HSPU-HS Walk

Friday, March 8, 2019

CrossFit Golden - Lacey/Other girl

12:00 PM ~ 15 of us

Warm Up

Bear Crawl / Lateral Plank

Quad + Lunge Stretch / Crab Walk

Burpee Broad Jump / Skip + Arm Swing

Banded Lat stretch / 90-90 Crossover

Wrist Stretch / Scap Pulls

Banded Kick Backs / Banded Side Steps

HS Kick Ups
HS Negatives
HS to target depth

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

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

Time cap: 10 minutes

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

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

Time cap: 10 minutes

I believe it was Pat Sherwood who said about Open workouts, "Rx when I can, Scale when I must."

I had every intention of doing this workout Rx.  I felt confident that I could manage a 50# DB and OH could not be that much worse than the rack position.  Warming up, I started with the unweighted lunges.  Then I grabbed the 50# DB and tried to take a step with the DB OH and quickly realized that I might not stand it up if my knee touches the ground.  Just to be sure, I grabbed the 35# DB and tried an OH DB lunge and that did not feel much better, I got a little lower, but my knee did not touch.  That pretty much ended the Rx vs. Scale debate.

I also tried a few box step ups and these felt horrible as well.  I decided to just pace as best I could and hope for the best.

3, 2, 1, go...  I started out at what I felt was a good pace (~40 seconds per 25 feet), but found myself nearly mis-stepping twice.  I slowed down a little bit and felt pretty comfortable doing the walking lunges.  I kept the DB racked on my left shoulder as it was easier to stabilize with my left hand.  The right shoulder felt awkward when I tried switching.  By the last 50 feet, I was taking 2 breaths between each step (8 steps per 25 feet).  I finished the 200 feet at 5:07 and took a few breaths before grabbing the DB again.

The box step ups were as bad as I expected.  The 24 inch box felt really high, even without the extra 50# on board.  I set the DB behind my neck and held it with either the right or left hand.  I was doing these in singles and stepping back from the box, alternating legs every time.  Despite the slow going, I put a reasonable dent into the step ups.  I only had one no rep for pushing with my arm on my opposite leg.  3, 2, 1, stop... left me huffing and puffing at 70 scaled reps!

I wore my Nike Metcon 4, Knee Caps, Nylon Belt and Elastic Wrist Wraps.  The wraps were more important if I would have gone overhead or made it to the HSPU.  The Knee Caps and Belt were essential.

Cool down with some hollow body holds and Superman holds.  Then I did some foam rolling and candlestick to pancake.

Before I left the gym, I had to give the HSPU a try.  I got 2 reps at 3 abmats.  Then, I got 1 rep at 2 abmats.  When I set up the station with a "New 25# plate and 1 abmat" which was the estimate for a 5" elevated strict HSPU, I was able to do the negative, but not stand it up. 

The excitement of the Open may have gotten me a 5" elevated strict HSPU, but I might not have even been able to kick up the wall after the walking lunges and box step ups.  I have no intention of repeating this workout.  I gave it a solid effort and paced well.  My ego might be assuaged by getting a few Rx reps, but I need to keep my ego in check.  I was relieved my hamstrings stayed intact.  As usual with walking lunges, they tightened up, but I was able to keep going.



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