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, 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.