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, October 19, 2019

Elbow Support

I am starting to panic about a repeat workout of either 17.3 or 19.3.  If it is 19.3, I want to have some elbow support.

I measured my elbow at 29 cm (11.4")

Rehband - 5mm single $35.99 (L)

Nordic Lifting - 5mm pair $35.25 (L)

Nordic Lifting - Nylon Yarn $18.95 (L)

Bear Komplex - 5mm (bicep 14.5") Large or XL - $34.99 pair

Nisrok - 5mm pair - $14.99 (L)

First class would be to order a pair of Rehband elbow sleeves for $72.  However, this is a case where I do not mind trying the cheaper route as I do not see this as a daily use item and I may size them twice.

I ordered the Nisrok on Saturday from Amazon and they were on my doorstop Sunday morning.  The packaging was not glamorous, but more that sufficient.  The sleeves themselves were true to size, offering good compression and warmth, without being too difficult to put on.  I will probably give them a try a couple of times this week in case I need to use them for an upcoming open workout.

Friday, October 18, 2019

20.2 - DB Thrusters - T2B - DU

Friday, October 18, 2019

Crossfit Golden - Open Gym

1100

Warm Up

rope skips, drills
air squats
kip swings
db thrusters 20#, 35# and 50#

test round 1:52

20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Scaled would have been 35# db, hanging knee raise and single unders

Based on the test round, I knew I would be doing singles and pausing on the way down on the thrusters, single on the T2B and DU would be the wildcard.  The practice round took 3 sets, the workout could be better or worse.

I wore Nike Metcon 4, calf sleeves, and wrist wraps.

R1 - 18:37 (1:23)
R2 - 16:20 (2:17)
R3 - 13:58 (2:22)
R4 - 11:45 (2:13)
R5 - 9:12 (2:33)
R6 - 6:53 (2:19)
R7 - 3:42 (3:11)
R8 - 0:59 (2:43)
R9 - completed thrusters and 3 T2B

279 total reps

I paced it really well and was taking a breath or two between thrusters, two to four breaths between T2B and about 5 seconds between sets of double unders.  My best unbroken double unders was 20.  Sometimes I was only getting 2 reps.  I am glad that I used the Rx weight.  My triceps were really lit up and were probably taxed while lowering the dumbbells to my shoulders between reps.  I was a little worried about my calves, but they held up fine in the face of 192 double unders!

Thursday, October 17, 2019

Snatch - Metcon

Thursday, October 17, 2019

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

45 sec squat hold
45 sec air squat
45 sec jump squat
45 sec hands ohs

pvc
5 min amrap of
5 pass through
5 trunk twist
5 good mornings
5 strict press
5 ohs

barbell
5 snatch grip deadlift
5 shift
5 high pull
5 muscle snatch
5 snatch
5 ohs

Weightlifting

Five sets of:
Snatch (1.1.1)

(rest 5 seconds between singles)
Rest 2 minutes between sets

I started with 45# and worked up in 5# increments to 75# (7 sets).  All of them felt really good.

Metcon

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. 

I used 55# for the OHS and could have gone maybe 5-10# heavier.
I used 16kg for the KBS
I was able to do 20 double unders within the 1:15 cap/round.  R1/R2 - 3 sets; R3 - 2 sets; R4/R5 - unbroken double unders

I paired up with Chris and we finished in 11:26

Tuesday, October 15, 2019

Deadlift - Metcon

Tuesday, October 15, 2019

Crossfit Golden - Lacey/Paige

1530 - 11 of us

Warm Up

50 jumping jacks
10 glute bridge
10 leg swings (f/b/l/r)
10 active hangs
5 burpees jump high
50 jumping jacks
10 kb around the world
10 russian kbs
10 deadlift
5 burpee jump to pull up and lower

then with barbell

2 rounds of
5 good morning
5 romanian deadlift
5 deadlift

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps – Heavier than your first set of 6
*Set 5 – 4 – Heavier than your first set of 4
*Set 6 – 2 reps– Heavier than your first set of 2

185x6
205x4
225x2
195x6
215x4
235x2 (78% of 1RM)

Metcon

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

I scaled this to ring rows and a 12kg kb and finished in 11:16

R1 - 3/2/1/1/1 pull-ups then 6/4/2 ring row then 10/10/10/10 kbs
R2 - 6/4/4/3/3 ring row then 10/10/10/10 kbs
R3 - 5/5/5/5 ring row then 10/10/10/10 kbs

My grip was really taxed and I made the right call to skip the 16kg kb.  I could have pushed to do single pull-ups the rest of the workout, but they would have been ugly kips.

Accessory

3 sets of 4 reps bowler squat to box

Monday, October 14, 2019

Bench Press - Metcon

Monday, October 14, 2019

Crossfit Golden - Lacey/Greg

1200 - 14 of us

Warm Up

90 sec burpee
90 sec pec stretch on rig
90 sec plank push-ups
90 sec banded external rotation
90 sec slow hrpu
90 sec wrist/forearm stretch
90 sec hollow hold to superman
90 sec athletes choice

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):
Bench Press ( 3 reps @ 21X1)

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. 

I used 125# and was able to get through all 8 sets with good tempo.  Might have been able to go 5-10# heavier.  Explosiveness slowed down.

Metcon

Two rounds for time of:
400m Run
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
15 Toes to Bar
10 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.

I scaled this to 30# DB and V-Ups.
R1 - 2:15 run / 4:53 round
R2 - 2:51 run / 5:36 round


Weekend Warrior

Saturday, October 12, 2019

Ninja Course in Brighton

Sunday, October 13, 2019

15 mile bike ride - US 72 out to US 93 and back on Surly Cross Check

Friday, October 11, 2019

20.1 - Ground to Overhead - Bar Facing Burpees

Friday, October 11, 2019

Crossfit Golden - Open Gym

1300

Warm Up

Foam roll
Air squats
Burpees
Burgener warm-up
Arm circles
Push Presses

Test round - 1:45 (4/4, smooth burpees)

20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

I was shooting for 5 rounds.  After discussing with my coach, I opted for to start out 3/3/2 on the ground to overhead (clean and push jerk) and try to maintain a steady pace on burpees (stepping up, breath at the top and then drop straight down after clearing the bar).  She felt like 6 rounds was a good goal, 2:30 rounds, 60 seconds on the barbell, 90 seconds on the burpees.

R1 - 2:00 (hot)
R2 - 4:20 (2:20)
R3 - 7:15 (2:55)
R4 - 10:50 (3:35)
R5 - 13:20 (3:30)
R6 - 15:00 (12 reps)

102 reps total

I thought I paced it as well as I could.  There is a lot of excitement for me around the open and I could not contain myself from coming out hot.  The burpees were definitely the killer for me.  The bar got heavy and switching to singles in round 3 was a good move.  If I had gone out with singles, it would not have helped much.

I am definitely glad that I went Rx.  Scaling may have gotten me to 7 rounds, but the burpees would have been just as difficult.

I ended up with 48 Ground to Overhead and 54 burpees (only one no rep on the last round).

Coaching cue:  per Janet, program 75 bar facing burpees (or 50 burpee box jump overs) for time quarterly

Although I did this workout at Crossfit Golden, I did it by myself during Open Gym.  I wore knee sleeves, Nike Metcon 4 and Jerkfit Nubz.  At 3..2..1..Go! I came out at a reasonable, but fast pace and  knew that I would slow down.  Through 3 rounds, I felt pretty smooth and looked up at the clock which said 7:15 and felt like I could hold onto that pace.  Instead I imploded and was going to a knee during each burpee and struggling to jump over the bar.  I was staying steady on the ground to overhead, but was taking 3 breaths instead of 1 between lifts.

Thursday, October 10, 2019

Back Squat - Metcon

Thursday, October 10, 2019

Crossfit Golden - Ryan/Lacey

1200 - 10 of us

Warm Up

10 min  amrap of
30 sec jump rope
10 sec star plank
10 mountain climber thoracic opener
10 mountain climber hip circles
10 single leg glute bridge
5 air squat (32X1)

with empty barbell
10 quarter squats
5 tempo squats

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat

* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

I scaled to 6 sets of 3 reps in anticipation of the open

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:33 PR!

unbroken air squats, sit-ups 12/6/6/6, HRPU 10/5/5, pull-ups 3/2/2/1/1/1 started strict then kipping

Wednesday, October 9, 2019

Gymnastics - Metcon

Wednesday, October 9, 2019

Crossfit Golden - Lacey/Eliza

1200 - 5 of us

Warm Up

Hip/Hammy
then
3 rounds of
5 inchworm push-ups
10 lateral lunges
arm circles
10 jumping lunges

Gymnastics

Every 2 minutes, for 16 minutes (4 sets each) of:
Ring Muscle Ups  (4-8 Reps)
Handstand Walk (50-75 Feet)
or Box Around the Worlds

For the ring muscle ups, I scaled to banded ring transitions the first 2 rounds, kip swings on rings the third round and kip swings on bar the fourth round

For the handstand walk, I scaled to either wall walk ups (rounds 1,3) or kick up and holds (rounds 2, 4).  I felt stable, but need to find a hollow when kicking up to the wall.


Metcon

Metcon (2 Rounds for time)

Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

I scaled this to a 24" box.  I was able to do the 30 calorie row in about 2 minutes and then did 20 BBJO to 24" box at 5:07 and 5:00 respectively.

Big improvement from 01.30.2019 when I scaled to 25 calorie row and 13 BBJO to 20" box for round times between 4:24 and 4:41 with 5 minute rest between rounds.

Tuesday, October 8, 2019

Push Press - Metcon

Tuesday, October 8, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

1 min jumping jacks

then

3 rounds of
5 inch worms
10 side clam thoracic opener / down facing snow angels
10 pass throughs
10 around the worlds
10 single arm kb push press
1 min kb deadlifts

Weightlifting

Five sets of:
Push Press (5 Reps)

Build to today’s heavy 5 reps.
Rest 2 minutes

I warmed up with 45# and 65#

Sets for
75
85
95
105
110#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

I scaled this to a 65# barbell, but worked on double unders getting 30 per round

I ended up with 3 rounds + 41 reps.  First round took around 2:30 and then they slowed down.

Monday, October 7, 2019

Power Clean - Metcon

Monday, October 7, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

400m run
birthing stretch
wrist mobility
lat stretch
air squats

2 rounds of
10 drop squat
5 front squat
10 lunge in place
15 sec hold overhead

5 high hang power clean
5 hang power clean
5 mid shin power clean

Weightlifting

Power Clean (x2)
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% and build each set to today’s heavy double.

I worked up from

95
105
115
120
125
130
135
140#

All reps were really smooth.  Might have had a little more in my, but we rarely do power cleans.

Metcon

For time:
1200 Meter run
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)

I scaled this to 30# DB.  Run was fine, first 800 was 4:15.  Alternating DB snatches were paced well.  Left arm down and back was OK.  Right arm down and back was tough.  I was much less stable, not locking out well and reset after 30 feet.  Finished in 11:47.

Friday, October 4, 2019

Metcon

(First) Friday, October 4, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Warm Up

with partner
400m run handing off wall ball
then
2 rounds of
20 med ball squat toss
20 med ball roll
10 synchronized HRPU
10 med ball sit-up toss
then
1 min squat stretch
1 min lat stretch
1 min scorpions

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Weighted Sit-Ups
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set.

I scaled the wall balls to 14# and scaled the reps on pull-ups, HRPU and wall ball shots

R1 - 7 PU - 15 WSU - 20 HRPU - 20 WBS - 3:24
R2 - 7 PU - 15 WSU - 15 HRPU - 20 WBS - 3:37
R3 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R4 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R5 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:25
R6 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:47

Pull-ups started great at 5/2, then 3/2/2 then 2/1/1/1.
Weighted sit-ups were tough but I could manage 8/4/3
Hand Release Push-ups were tough; I started at 5/5/5/5, but finished with 3/3/2/2/2
Wall ball shots were not bad, except for fatigue, I was shooting for around 5/5/5/5

With about 90 seconds rest, I felt 50% recovered.

Accessory

Ys
Face Pulls
Pull downs (Wolverines)
Couch Stretch

Thursday, October 3, 2019

Deadlift - Metcon

Thursday, October 3, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)

Weightlifting

Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed

I used 205# (68% of 1RM) and was able to keep good form.

Metcon

Metcon (Time)

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups

I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx).  Instead of bar muscle ups, I did pull-ups followed by dips.

Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17

Accessory

Banded Terminal Knee Extension
Dead hang from bar

Wednesday, October 2, 2019

Strength - Metcon

Wednesday, October 2, 2019

Crossfit Golden - Lacey/Janet

1200 - 11 of us

Warm Up 

2 rounds of
300m run
30m suitcase carry
20 banded face pulls
30m waiter carry
20 banded strict press
30m suitcase+waiter carry
10 banded pass through
10 banded pull apart

Weightlifting

Every 2 minutes, for 18 minutes (3 sets) of:

Strict Supinated Grip Pull-Up ( x 8 reps @ 2110)

I modified this to a mixed grip and was able to keep good tempo
R1 - 4/4; R2 - 4/2/1/1; R3 - green band 8 unbroken

60-Meter Suitcase Carry + Waiter’s Carry
(switch arms at 30-meters)

I used 16kg (35#) kettle bells in each hand and could go down and back without pausing

Dumbbell Strict Overhead Press (x 15 reps @ 1011)

I used 20# dumbbells and could do this pretty smooth.  Tempo was good.  I should have gone a little heavier.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

I scaled this to 300m runs and a 20" box

R1 - 1:40 + 10 bbjo
R2 - 1:42 + 10 bbjo
R3 - 1:48 + 11 bbjo

I felt like I was keeping a good pace and was surprised that I slowed down on subsequent runs.

Tuesday, October 1, 2019

Back Squat - Metcon

Tuesday, October 1, 2019

Crossfit Golden - Lacey/Janet

1630 ~ 25 of us (I arrived 10 minutes late)

Warm Up

3 minutes foam rolling

2 rounds of
1 min squat hold with plate
1 min banded fire hydrant
1 min banded side steps
1 min plate squats

Weightlifting

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

*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+%

5x125
5x145
3x165
2x185
1x195
1x205#  (only completed 6 of 8 sets, felt good)

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 Toes to Bar

I scaled this to double under work; 14# wall ball shots; kipping leg raises

R1 - 39 double unders; unbroken wbs; unbroken leg raises
R2 - 21 double unders; unbroken wbs; unbroken leg raises
R3 - 21 double unders; unbroken wbs; unbroken leg raises
R4 - 19 double unders; 10/10 wbs; unbroken leg raises
R5 - 12 double unders; 4 wbs