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.

Wednesday, May 29, 2019

Shoulder Press - Metcon

Wednesday, May 29, 2019

Crossfit Golden - Greg

1200 - 15 of us

Warm Up

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

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

Weightlifting

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

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

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

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

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

Metcon

Metcon (AMRAP - Rounds and Reps)

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

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

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

Tuesday, May 28, 2019

Metcon - Strength

Tuesday, May 28, 2019

Crossfit Golden - Janet/Diedre

1730 ~ 10 of us

Warm Up

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

10 empty bar deadlift

Metcon

Metcon (Time)

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

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

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

Weightlifting

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

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

Friday, May 24, 2019

Tempo Back Squat - Metcon

Friday, May 24, 2019

CrossFit Golden - Lacey/Greg

1200 - 19 of us

Warm Up

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

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

build up back squat
20
30
40kg

Weightlifting

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

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

50
55
60
60
60kg (felt really good)

Metcon

Metcon (Time)

For time:

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

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

Reverse Hyper
2x8x45#

Pull-ups
5 strict


Thursday, May 23, 2019

Metcon

Thursday, May 23, 2019

Crossfit Golden - Diedre

1200 - 7 of us

Warm Up

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

then

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

then

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

Metcon

Metcon (AMRAP - Reps)

Three sets, for max reps/calories of:

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

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

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

Rope Climbs:  2 ascents

Abmat Sit-ups:  5x10

Wednesday, May 22, 2019

Deadlift - Metcon

Wednesday, May 22, 2019

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Line Drills

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

with empty bar
2 rounds of

10 good mornings
10 rdl
10 deadlift

Weightlifting

Deadlift (4)

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

Rest 2-3 minutes between sets.

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

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

Metcon

Metcon (AMRAP - Rounds and Reps)

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

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

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

Total was 3+20 in 12 minutes

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



Tuesday, May 21, 2019

Tempo Bench Press - BBJO

Tuesday, May 21, 2019

Crossfit Golden - Diedre/Lacey

1530 - 11 of us

Warm Up

90s of

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

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

Weightlifting

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

Bench Press (3 reps @ 21X1)

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

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

Metcon

"Desire" (AMRAP - Reps)

For max reps:

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

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

Sunday, May 19, 2019

Pull-ups

Sunday, May 19, 2019

Fit by Hyland Hills (Tru Fit?)

1045

Warm Up

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

1000m Row

Cindy - 2 Rounds

3x3 kipping pull-ups
3x3 kipping T2B

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

Box Jumps
20x30"

Wall Ball Shots
3x8x20# to 10' Target

40 minutes total workout

Friday, May 17, 2019

Gymnastics - Metcon

Friday, May 17, 2019

Crossfit Golden - Greg/Janet

1200 - 13 of us

Warm Up

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

Gymnastics

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

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

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

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

Metcon

Metcon (AMRAP - Reps)

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

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

Thursday, May 16, 2019

Front Squat - Metcon (BJO, WBS)

Thursday, May 16, 2019

CrossFit Golden - Greg/Diedre

1200 - 14 of us

Warm Up

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

barbell warm up

8 minutes to build to starting weight

20, 40, 60, 70kg

Weightlifting

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

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

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

Metcon

Metcon (AMRAP - Rounds and Reps)

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

Rest 3 minutes, and then…

Metcon (AMRAP - Rounds and Reps)

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

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

Wednesday, May 15, 2019

Metcon

Wednesday, May 15, 2091

CrossFit Golden - Lacey/Elizah

1200 - 20 of us

Warm Up

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

Weightlifting

Three sets of:

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

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

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

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

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

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

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

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

Metcon

Metcon (Time)

Four rounds for time of:

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

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

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

Tuesday, May 14, 2019

Snatch Technique

Tuesday, May 14, 2019

CrossFit Golden - Lacey/Diedre

1530 - 8 of us

Warm Up

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

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

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

Weightlifting

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

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

45, 50, 55#

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

60, 65, 70#

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

75, 75, 80#

Snatch (1)
1 rep @ 85-90%

85, 90, 90# PR!

Metcon

Metcon (AMRAP - Rounds and Reps)

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

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

Finished with some kipping/T2B work.

Monday, May 13, 2019

Metcon

Monday, May 13, 2019

CrossFit Golden - Lacey

1200 -17 of us

Warm Up

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

then walking lunges with light db

Metcon 

(5 Rounds for time)

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

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

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

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

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

Reverse Hyper

2 x 8 x 90#

Sunday, May 12, 2019

General

Friday, May 10, 2019

La Quinta (Grand Junction)

0715

Treadmill

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

3 Rounds of

15 air squats
10 push ups

OH DB Triceps extensions
Hammer curls
Hollow Body holds

30 minutes total workout

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

Thursday, May 9, 2019

Bench Press - Bent Over Row - Metcon

Thursday, May 9, 2019

CrossFit Golden - Eliza

0700 - 3 of us

Warm Up

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

then AMRAP

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

Weightlifting

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

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

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

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


Metcon

Metcon (AMRAP - Rounds and Reps)

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

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

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

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

Tuesday, May 7, 2019

Gymnastics Skills - Metcon

Tuesday, May 7, 2019

CrossFit Golden - Diedre, Eliza

1200 ~ 10 of us

Warm Up

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

Gymnastics

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

I did transitions and ring dips

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

Metcon

Metcon (Time)

Two rounds for time of:

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

Time cap = 12 minutes

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

Accessory Work

L-Sit (120 seconds)

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

Hanging from the bar I did 8 sets of 15 seconds

Friday, May 3, 2019

Deadlift - Metcon

Friday, May 3, 2019

CrossFit Golden - Greg/Janet

1530 ~ 15 of us

Warm Up

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

barbell
10 good mornings
10 rdl
10 conventional deadlift

Weightlifting

Deadlift (6)

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

At an estimated 300# deadlift, I did

10x145
10x175
10x190
8x205
6x235#

I used lifting straps and it felt pretty good.

Metcon

Metcon (AMRAP - Rounds and Reps)

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

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

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

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

Thursday, May 2, 2019

Shoulder Press - Metcon

Thursday, May 2, 2019

CrossFit Golden - Eliza/Lacey

1200 ~16 of us

Warm Up

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

barbell

10 empty barbell then work up to starting weight

Weightlifting

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

Shoulder Press (2)

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

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

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

Felt good, but right shoulder a little twingey.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:

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

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

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

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

Walking Lunges with 50# DB OH

18/18/12/12 feet

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

Wednesday, May 1, 2019

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

Wednesday, May 1, 2019

CrossFit Golden - Greg

1200 ~ 17 of us

Warm Up

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

Metcon

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

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

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

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

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