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.

Saturday, September 21, 2019

Core Progression Elite Personal Training

Saturday, August 21, 2019

Core Progression

1030 - 12 of us in the class

Warm Up

high knees
butt kicks
arm circles
hip circles
air squats
lunges

Work Out

The workout was broken into 3 sections.  Section 1 was metabolic conditioning, Section 2 was strength and Section 3 was core focused.  All of the sections were designed to be 40 seconds off 20 seconds on for 5 or 3 movements.  2 sets of each movement

Section 1
Bear Crawl
KBS
DB squat to OH press
TRX push-ups
Battle Ropes

Section 2
Box step up
Bosu toe taps
TRX jump squats
Treadmill/Ski Erg/Rower
Partner med ball toss

Section 3
Plank alternating hip lowers
Plank toe touchs
Plank partner high five

Total workout 30 minutes.

Kyle was the head trainer and they had about 5-6 other staff helping out.  The facility was fully equipped from Rep Fitness and had a combination of machines, power lifting and functional fitness equipment.

Along with the grand opening, they were also doing a sock drive for The Action Center.

The had a lot of sponsors out and me and the girls all won raffle prizes including:
Belong Designs Hat
240 Union Creative Grill $25 Gift Card
Green Leaf Massage and Sports Therapy 60 Minute Massage
The Recovery Joint 1 Hour Physical Therapy

They also had Starbucks coffee and Allmax Supplements.

I did not realize it was a chain until I started this blog post.  I though the facility was spacious, well organized and clean.  The trainers felt more like cheerleaders than coaches, but that is to be expected with first timers and a grand opening.  1:1 training is a better test of quality trainers.

It was family friendly and the kids had fun.


Friday, September 20, 2019

Snatch - Metcon

Friday, September 20, 2019

Crossfit Golden - Lacey/Janet

1530 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
1 min banded pass throughs
1 min air squat / jump squat
1 min banded OH squat

with pvc then barbell

dip stand
dip stand shrug
dip stand shrug high pull
muscle snatch
oh squats
high hang snatch
full snatch

Weightlifting

Take 20 minutes to build to today’s 1-RM Snatch

I worked up from 35# to 85#, failed two attempts at 90# (wearing Reebok Speed TR)

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps/calories of:
60 seconds of Double Unders 
30 seconds of Power Snatches (135/95 lbs)
Rest 2 minutes
Push hard on these intervals!

I scaled to single unders and 55# barbell.  During 2nd/4th round things fell apart and I switched to jumping jacks

R1 - 125 rope skips - 7 power snatch
R2 - 24 rope skips, 50 jumping jacks - 5 power snatch
R3 - 124 rope skips - 5 power snatch
R4 - 60 rope skips, 34 jumping jacks - 6 power snatch

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