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, June 28, 2019

Deadlift - Metcon

Friday, June 28, 2019

Crossfit Golden - Greg/Janet

1200 - 10 of us

Warm Up

8 min amrap
20 sec high knees
20 sec butt kickers
20 sec left-center-right toe touches
10 kang squats
10 lateral lunges
10 dead bugs
10 pvc rdl

finding neutral with pvc deadlift
mid thigh
knee cap
mid shin

Weightlifting

Deadlift (2)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

I started with
10x135
10x165
6x225
5x275 (I was shooting for 6, but was losing my neutral spine and bailed)
0x285 (back felt tight)
0x275 (back felt tight)
2x225 (back felt tight)

I felt like I had a 300# deadlift and was on track at 75%, but the 90% set did me in.  I think I had sufficient warm up and do not feel injured, but my body definitely said no.

UPDATE:  I took Advil Friday night, Saturday morning and Saturday night and my back loosened up significantly.  I still feel twinges of soreness with certain positions and am going to continue rest it.  I will try to maintain blood flow, but avoid any heavy loading.

Metcon

Three rounds for time of:
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups

I scaled this to 25 BW lunges and 8 pull-ups (5/3).

R1:  4:08 run, 6:00 round
R2:  4:45 run, 6:54 round
R3:  5:01 run, 7:06 round

Work on low back

Foam roll
Reverse Hyper
1x8x45
2x8x90
Hypervolt Hyperice
Stretching

Road WOD

If I were traveling and wanted to drop in for some Crossfit, what would I bring?

Shorts, shirt, socks, briefs
Saucony
Albuterol
Elastic adhesive tape
Wrist wraps
Calf sleeves
Jump rope
Nylon belt

Thursday, June 27, 2019

C2B - HS Technique - Metcon

Thursday, June 27, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

1 min bear crawl
1 min arm circles
10 ring rows
5 left/right scorpion and push up
1 wall climb and 10 sec hold
1 min shoulder swimmers
1 min puppy dog
10 active hangs
5 pull up negatives
1 wall climb and 10 sec hold

Gymnastics

Every 2 minutes, for 12 minutes (3 sets each) of:

Weighted Strict Chest-to-Bar Pull-Ups  (3)
*Remaining time accumulate time in L-Sit hold

I could barely manage the strict C2B with a green band.  On the last round I did get 3 singles.  L-sit hanging from bar, barely 10 seconds at a time.

Handstand Walk (50-75 feet)

HS Holds walking to wall and kicking up to wall

Metcon

Metcon (AMRAP - Reps)

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Slamballs (30/20 lbs)
Rest 30 seconds

Round - Row - DU - SB - Total
1-9-24-11 = 44
2-8-14-11 = 33
3-7-23-11 = 41
4-7-12-12 = 31
5-7-11-12 = 30

I did OK on the rowing.  The double unders were all over the place and fatigue definitely set in.  The 30# slam balls were better than expected and I actually improved as I got comfortable with the movement.  Total Reps = 179 

I was surprised by the white board scores with several people putting up over 400 reps.  I imagine this consists of 10 cal rows, 50 double unders and 20 dead ball slams per round.

Finished with some kipping and a final HS hold

Wednesday, June 26, 2019

Snatch - Metcon

Wednesday, June 26, 2019

Crossfit Golden - Lacey/Paige

1200 - 10 of us

Warm Up

8 min amrap of

10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs

I got through ~3 rounds

barbell warm up (35#)

4 high hang pull
4 muscle snatch
4 ohs
6 snatch

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I went

45
50
55
60
70
-
75
80
85
90
95 PR!

Coaching cue - really stay punched up with active shoulders

The weight felt pretty good through 85#.  90 and 95# were power snatches with an overhead squat

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

This was as bad as it sounded but over pretty quick.

R1:  step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2:  step overs, 5/5/5 (8:20, 3:25)
R3:  step overs, 5/4 (10:33, 2:13)

I feel like the scale was perfect, based on the estimate per round.

Reverse Hyper

My back was a little tight so I finished with the reverse hyper

2x8x90#

Swim

Wednesday, June 26, 2019

Meyers Pool

0600

4x200 FR
1x200 KICK

30 minutes total workout

felt pretty lethargic

Tuesday, June 25, 2019

Back Squat - Metcon

Tuesday, June 25, 2019

Crossfit Golden - Lacey/Diedre

1200 - 17 of us

Warm Up

couch stretch
leg swings
clam shell
glute bridge
squats
pigeon
leg swings
clam shell
glute bridge
squats
mobility on own

Weightlifting

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

Back Squat (1)

*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+%

I used

5x65
5x70
3x75
2x80
2x85
1x90
1x95
1x100 kg (220#)

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 Ab-Mat Sit-ups

I scaled to 30 seconds of work each round on jump rope (21, 12, 14, singles, singles, 17)
14# wall ball shots to 10' target (unbroken rounds 1 & 2, 12/8 on rounds 3, 4 & 5)

Total 5 rounds + 17 reps

Monday, June 24, 2019

Strict Press - Helen

Monday, June 24, 2019

Crossfit Golden - Paige/Greg

1200 - 20 of us

Warm Up

plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts

Weightlifting

Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)

85
95
105
115
125 - no rep
120#

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM

95#
1x12 reps
1x11 reps

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Scaled to 26# KBS.
R1:  2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2:  2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3:  4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1

13:12 finish

Run

Sunday, June 23, 2019

Home Gym

1100

Run 3.7 miles on Pomona Loop

Finished with 2 rounds Cindy 5/0 and 4/1 on the pull-ups

Friday, June 21, 2019

Clean & Jerk

Friday, June 21, 2019

Crossfit Golden - Greg/Paige

1200 - 10 of us

Warm Up

hip hammy then
30s air squat
30s banded glute bridge
30s banded side steps
30s burpees
30s shoulder swimmers
30s jump squats
then
2 minutes mobility

barbell warm up
5 shrugs
5 high pulls
5 hang power clean
--
5 strict press
5 push press
5 push jerk
5 split jerk
--
5 front squat

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I felt pretty good and only had one coaching cue:  softer back leg during split jerk

I went

75
85
95
105
115
125
135
145
150
155# PR!!!!

Metcon

"2008 CrossFit Games Finale"
For time:
30 Squat Clean & Jerks (155/105 lbs)

Last time we did this was February 11, 2019 and I used 75# and gave up at 25 reps completed in 8:12.

This time I used 85# and had 25 reps completed at 7:00 and all 30 reps completed at 8:42.

This was a huge improvement.  Greg suggested going 105# or Grace weight+10#, but the squat cleans scared me a bit.

Rope Climbs

Finished with 5 rope climbs
played around with with cinch position and still prefer full wrap

The Crossfit Way in 50 Words

Pursue Virtuosity in Functional Movement

Believe Unconditionally in yourself and the Ability of others.

Learn new skills, teach them to a friend.

Forge an Indomitable Body and Spirit.

Apply Character Traits Learned in the Gym to Life:  Perseverance, Honesty, Integrity, Resilience, Courage, Loyalty, Respect and Service.

Be Humble.

Encourage Others.

     - Greg Amundson

Nutrition

I have still been focusing on nutrition, but have been recently challenged by dental surgery, which for the time being means hard, crunchy foods are out.  This is good in terms of eliminating pretzels and chips.  It has also been a negative in terms of making carrots, radishes, nuts and seeds off limits for the last week.

However, in terms of the scale, I am still continuing to see results, by eating "cleaner" and not eating between meals. 

I weighed in at 181# with an abdominal measurement of 38.5".  This is down from 201# and 42.0" last fall.

I would like to blame the nature of shift work, but plenty of folks were able to stay fit.  For me, a mindset was that these hours are brutal, if I need a treat or an indulgence to get me through the next 4 hours so what.  That could look like sugary snacks, soda, caffeine, nicotine, energy drinks, on line shopping or any number of indulgences that can become routine.

I have a lot of things in my favor now.  I work 200 yards from a Crossfit gym.  I work 40 hours/week.  I have the opportunity to rest and recover.  I have access to healthy meals.  I got a nudge from my blood work showing elevated A1C.

For breakfast this morning, I had 2 eggs scrambled in butter, avocado toast, strawberries, orange juice and a chai latte.

For lunch I packed a chicken wrap, strawberries, apple sauce, banana, Larabar and a diet coke.

Thursday, June 20, 2019

OPEN GYM: Metcon

Thursday, June 20, 2019

Crossfit Golden - Open Gym

1300

Warm Up

400m run
then
8 lunge stretch
10 pass through
10 mountain climber
10 pvc strict press
10 pull aparts
8 lunge stretch
10 pass through
8 frankenstein
10 pull aparts
then
10 scap pull-ups
10 scap circles

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

I substituted 5 tire flips with a Loader and Dozer 17.5R25 Tire (275#) for the 20 walking lunges.  The first run was between 2:10 and 2:30 on all 4 rounds.  I could do the pull-ups as 3/2/2/1/1/1.   I had the following times:

R1 - 6:10
R2 - 6:32
R3 - 6:38
R4 - 7:02

26:22 Total.

If I had done the walking lunges, they would have been pretty light to make the time cap.

Tire Selection:  Behind the gym they had 5 tires.  The first 2 were 128# and too light for my needs, the next one said 375# and it looked too heavy for me, the fourth one said 275# and looked like the right size.  I flipped it once and figured I could manage 5 reps without much trouble.  I did not investigate the 5th one as they are inline one behind the other and I was pretty warmed up just rolling tires around and testing them.

Wednesday, June 19, 2019

Tempo Back Squat - Partner Metcon

Wednesday, June 19, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

reverse hyper - 8@45 and 8@90#

1 min each

foam roll quads
foam roll adductors
foam roll calves
squat hold with 15# plate
banded kickouts
banded clammy glute bridges
plank push-ups
banded side steps
banded tempo squats
squat presses

empty barbell
5 back squat
5 tempo back squat
build to starting weight

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Back Squat (3 reps @ 32X1)
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

I went 55, 60, 65, 70, 75kg (165#) and felt pretty smooth.  I could have gone heavier

Metcon

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

I partnered with Jim and scaled my rounds to 14# med ball, kipping leg raises, and 20" burpee box jump overs.  I was finishing rounds between 1:30 and 1:45 and together we finished in 17:53.

Box Jump Overs

For kicks, I tried box jump overs and was able to land 20" and 24" for 5 reps each.  I finished with 3 box jumps to 30"

Lap Swim

Wednesday, June 19, 2019

Meyers Pool

6:10 AM

400 FR
300 FR
200 FR
100 FR
100 KICK
100 BR

33 minutes total workout

Tuesday, June 18, 2019

Bench Press - Metcon

Tuesday, June 18, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

12 min AMRAP
15 bench shoulder band
10 push-up
5 ring negatives
1 wall walk-up
30s jumping jacks
6 front facing scorpions
10 scap push-up

Weightlifting

Bench Press (1)
Take 20 minutes to build to today’s 1-RM Bench Press

I worked out with Josh and did

5x45
5x95
5x115
3x135
2x155
1x175
1x185 - no rep
1x185 - no rep

For a max of 175#, shoulder felt fine.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Hand Release Push-Ups
100m Sprint

I scaled this to 5 seated DB press (30# DB)
8 Matador Dips
10 banded push-ups
100m jog

The first round felt great and I went 5/3 on the dips and 5/3/2 on hand release push-ups
The second round was tough and I went 2/2/2/2 on the dips and 3/3/2 on HRPU before switching to banded
The third round was basically holding on and I went singles on the dips and 5/3/2 on the banded push-ups

Total 3 + 0

Monday, June 17, 2019

Deadlift - Metcon

Monday, June 17, 2019

Crossfit Golden - Lacey/Other Girl

1200 - 20 of us

Warm Up 

2 rounds of
1 min jump rope
10 frankenstein/rdl
10 mountain climbers
10 lateral plank walks (squeeze glutes)
10 banded hip hinge
10 heavy kb deadlift

deadlift warm up with barbell

5 good mornings
5 rdl
5 deadlift
5 deadlift 135#

Weightlifting

Deadlift 

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

I did

135x10 - 45%
165x10 - 55%
185x6 - 62%
215x8 - 72%
235x6 - 78%
265x4 - 88%

Metcon

Fot time:

1200m Run
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

I finished the first 800 in 3:59 and the 400 at 6:16
I scaled to 2 minutes of work of single unders and got 205 reps
I scaled to 25#DB and was able to switch in the air or at shoulder for all 50 continuous reps and finished the metcon at 11:00.

Double Under practice

Spent about 5 minutes accumulating around 80 double unders, best unbroken was 25

Tri Discipline Weekend

Saturday, June 15, 2019

15.33 mile bike ride - Pinarello - out to US93 and back
Batting cages
Hit some golf balls

Sunday, June 16, 2019

3.00 mile run (11:32/mile) out and back on Rocky Mountain Greenway Trail - Hoka One One
Cindy - 3 Rounds - unbroken pull-ups
Played a little tennis

Monday, June 17, 2019

1100 yard swim - 30 minutes - Meyers Pool

2x400 FR
1x100 BR
1x100 BA
1x100 FR

Bought a 20 punch card for Meyers.


Wednesday, June 12, 2019

HS Technique - Metcon

Wednesday, June 12, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min row

2 min for
4 inch worm with push up
4 front facing scorpion
4 back facing scorpion

Weightlifting

Every Minute on the Minute (EMOM) for 12 Minutes (4sets):

– Wall-Facing Handstand Marching (12)
Dumbbell Bent Row (8 reps @20x1)
HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )

I could march by un-weighting my arm and being on fingertips with the other arm (8, 8, 6, 4 reps on sequential rounds
DB Bent Row - 25#
HS Lunge was tricky - coaching cue to not hand plant as far forward as I think I need to

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

I could finished the row in 2:05 to 2:10

I scaled the HSPU to seated DB OH Press and used 35# the first round, before dropping to 20# for subsequent rounds.  I got 5, 5, 6, 6 reps = 22 total

HS Negatives to 2 Abmats

4 reps with full recovery in between.

Jerkfit Nubz

Last night, I got a sponsored post that Jerkfit had free nubz, just pay shipping and handling.  I could not help myself and ordered my free nubz ($9.99 value) and only paid the $4.99 shipping and handling (which is really just first class postage).

These gizmos are supposed to slip on your thumbs (20-25mm across the thumb knuckle is a medium for my 20 mm thumbs) and are essentially the equivalent of taping your thumbs for workouts.

The only time this is a real issue for me is Olympic lifting and I need the thumb protection for snatches and like the thumb protection on cleans.

I like Jaybird Elastic tape.  I am not sure what they stock at Crossfit Golden, but it works just fine as well.  If I am in the market again, I will try Lift-Rx tape.  I do not see any reason to purchase Goat Tape.

Tuesday, June 11, 2019

Back Squat - Metcon

Tuesday, June 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

10 min of

50 rope skips
8 banded hip pull-through
10 air squats (pause 1/4 and bottom)
5 single leg RDL each leg 15#
5 single arm thruster each arm 15#

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Back Squat (2)

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

I did not have a recent back squat PR.  I warmed up with 20, 40, 50, 60 kg and then started my sets at 

70
75
80
85
90 kg (198#)

This felt really good and I could have potentially gone heavier by a couple of kg.

Metcon

Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

I scaled this to 90 single under per round (~45 seconds)
I scaled the thrusters to 55# and was able to go unbroken all three rounds
I did step overs at 20"

I finished the metcon in 10:50 which I was pleased with considering the estimate of 8 to 12 minutes/round.

Monday, June 10, 2019

Snatch - Metcon

Monday, June 10, 2019

Crossfit Golden - Lacey/Janet

1200 - 8 of us

Warm Up

hip series

then 3 rounds of

20 jumping jacks
10 air squats
10 kang squats
10 pvc pass through
10 pvc oh squat - coach cue lock that elbow

snatch warm up

jump and land
dip jump and land
get arms involved

with barbell
high hang snatch
hang snatch
2" below the knee snatch

Weightlifting

Every 2 minutes, for 3 sets, for 3 sets, for 4 sets:
High-Hang Snatch (1 rep @ 55-65%)
Hang Snatch (1 rep @ 65-75%)
2" Below Knee Snatch (1 rep @ 75-85%)

High Hang Snatch - 45, 50, 55#
Hang Snatch - 60, 65, 70#
2" Below the Knee Snatch - 75#

coach cue make sure hips and shoulders rise at the same speed to knee

Metcon

For time:
800m Run
30 Toes to Bar
20 Snatches (135/95 lbs)

I had my best 800 time ever with 3:52 for the 800 m run.
I scaled the T2B to Flutter Kick L-sit and am not sure if I was doing them right, I did 40 reps in about a minute.
The 20 snatches were tough.  I scaled to 65# and felt like I maintained good form.  They were essential power snatches with an overhead squat.  I finished the workout at 11:04.

Thursday, June 6, 2019

Bench Press - Metcon

Thursday, June 6, 2019

Crossfit Golden - Diedre

1200 - 10 of us

Warm Up

10 min amrap

10 front facing scorpions
10 scap push ups
15 1-2-3 bench pulls (5 each direction)
10 push-ups
5 dip negatives

Weightlifting

Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press (2)
2 reps @ 80%

I estimate my 1RM to be around 185# and went with 145# which felt really good for all 8 sets.

Metcon

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)
15 Ring Dips

I did the 400 m run, scaled the push press to 20# and scaled the ring dips to 8 matador dips (3/3/2)

R1:  2:10 run, 3:25 round
R2:  2:20 run, 7:05 round
R3:  2:20 run, 10:55 round
R4:  2:30 run, 14:48 round


Wednesday, June 5, 2019

Deadlift - Metcon

Wednesday, June 5, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 15 of us

Warm Up

3 rounds of
3 plank walk out
10 plate bent over room
10 oh plate lunges
10 Kang squats

then "Finding Neutral"
3 times at mid thigh, knee and shin
start neutral, flex, return to neutral

This was tough for me, I kept wanting to move my knees, hips and head rather than spine

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

I went light on these.  For my estimated 1RM at 300#, I did

135 - 45%
155 - 52%
175 - 58%
185 - 62%
205 - 68%
225 - 75%


Metcon

Metcon (Time)

For time:
60/40 Calories of Rowing
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)

I did the 60 calorie row in 4:45 (there was a 5 minute cap) - coaching cue to get full extension in the legs each stroke
I did jumping pull-ups and was still struggling to maintain sets of 10 in a row
I used 25# DB and was able to go 50 feet unbroken - coaching cue to step through the lunge rather than pausing.

Lap Swim

Wednesday, June 5, 2019

Meyers Pool

0600

5x100 FR
1x50 BR
1x50 BA
2x200 FR

1000 yards total
30 minutes

Tuesday, June 4, 2019

Metcon - Run-Row-WBS

Tuesday, June 4, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

9 min amrap of

10 leg swings
arm circles
10 mountain climber stretch
10 air squat
10 ground to overhead with 10# plate

3 min mobility

Metcon

In teams of two, complete the following for time:

300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

I partnered with Chris and we finished in 38:42.  We traded off runs and rows from the outset and he was keeping ahead of me and was able to do several wall ball shots after each of his rows.

At the end, I was doing sets of 20 and did 135 wall ball shots.  He did an extra 15 to get us under the time cap.  We used a 14# med ball to a 10' target.

Monday, June 3, 2019

Clean Complex - Metcon

Monday, June 3, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

3 rounds of

30s jump rope
4 single arm across the body clean
10 single leg wall sit march
10 plank army climbers
15s hollow body rock

hang power clean warm up
5 jump and land
5 push balance and slide
5 push and slide
5 high hang power clean
5 hang power clean
5 power clean

Weightlifting

Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean (1)
Build to today’s heavy complex.

75
85
95
105
115
125
135
135
135
135#

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 16 Hand Release Push-Ups

R1:  35, 12, 12
R2:  30, 12, 12
R3:  22, 12, 12
R4:  24, 12, 12


Double unders were ok, best was maybe 15 unbroken
I did kipping leg raises and felt pretty smooth.
I could do sets of 12 in 2-3 sets
207 total reps

Lap Swim

Monday, June 3, 2019

Meyers Pool

0600

10x50 FR in 1:05 on 1:30
1x50 BR
1x50 BA
6x50 FR in 1:05 on 1:30

30 minutes total workout