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, November 20, 2019

Snatch - Metcon

Wednesday, November 20, 2019

Crossfit Golden - Lacey/Janet

1200 - 7 of us

Pre-Warm Up

Foam roll
1 round of Cindy
Pass throughs

Warm Up

1 min jumping jacks
1 min banded pass through
1 min air squat + jump squat
1 min banded OHS

then with PVC
5 dip drive
5 dip drive shrug
5 dip drive high pull
5 muscle snatch
5 ohs
5 snatch

repeat with barbell

Weightlifting

Take 15 minutes to build to today’s 1-RM Snatch

Snatch (1- RM)

I worked up from 35, 45, 55, 65, 75 and finally 85.  85# did not feel real good and was mostly a power snatch and then OHS.  75# felt really good.

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes:
Station 1 – Row Sprint x 30 seconds
Station 2 – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

I started off around 1100 cal/hr for the row and dropped off to around 900 cal/hr for the 30 sec sprints.  Total 82 calories

I used 65# (76% of today's heavy) for the snatches.  I did all power snatch and all singles.

Tuesday, November 19, 2019

Push Press - Gymmy Metcon

Tuesday, November 19, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
2 pull-ups
short plank hold

Warm Up

3 rounds of
45 sec fast mountain climbers
10 plate around the world
10 plate triceps extension
10 plank walk
5 pike push-ups
5 ring row
1 wall climb

barbell warm up
5 dip - pause - push press
5 push press - pause - reset

Weightlifting

Take 20 minutes to build to today’s 1-RM Push Press

Push Press (1- RM)

I warmed up with 2-3 reps at 20, 30, 40, 50, 60 kg and then started taking heavy attempts
I made attempts at 65, 70 (may have push jerked), 70 (good rep), and 75kg PR!!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols or Cossack Squats
(Pistols RX +)

I scaled this to Pike Push-ups, 6 strict pull-ups and 12 alternating Cossack Squats/round and was able to hold steady at around 2 minutes per round.  I finished with 6 Rounds + 6 Reps!  38 strict pull-ups is the most I think I have ever done in a metcon.

HSPU options were strict up to 2 abmats, 2 full wall climbs, 4 partial wall climbs or 4 pike push ups


Monday, November 18, 2019

Back Squat - Metcon

Monday, November 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Pre-Warm Up

Foam roll
1 round Cindy
plank

Warm Up

2 min row
1 min banded side step
1 min duck walk thoracic extension
2 min row
1 min glute bridge
1 min tempo goblet squat 51X1

Weightlifting

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

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 Minutes...

Back Squat x 1 rep @ 95+%

I worked out with Zach and we did

5x55
5x60
3x70
2x80
2x85
1x90

After a few minutes rest I did

1x100
1x105kg PR!!!!

This felt really good and I may have a little more in the tank.

Metcon

Metcon (Time)

For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

I finished the row in 2:51 (just below the 3 minute interval cap)
I finished the run at 5:37 (sub 2 minutes, which was fast for me)
I scaled the Front Squats to 95# and was able to go 5/5
I did burpee box step-overs (24") and this was the toughest part of the workout
I scaled the Front Squats to 95# and was able to go 5/5

I finished in 11:33

Friday, November 15, 2019

18.5 - Thrusters-Jumping Pull-Ups - Skills

Friday, November 15, 2019

Crossfit Golden - Lacey/Eliza

1200 - 11 of us

Warm Up

Tabata (20 work / 10 rest)
4 rounds of air squats
4 rounds of plank push-ups
4 rounds of bear - crab / hip thrust - bear

With barbell
3 rounds of
5 front squat
5 push press
5 thruster
increasing weight to WOD weight (I went 35, 55, 65#)

Metcon

Metcon (AMRAP - Reps)

"CrossFit Games Open Event 11.6, 12.5 & 18.5"
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I did this workout scaled during the 2018 Open and got 63 reps.  This time, I absolutely demolished that score with a whopping 95 scaled reps.  I had 63 reps at 4:34, was able to finish the round of 15 and get 5 reps on the set of 18.  Scaled called for 65# thrusters and jumping pull-ups

Accessory Work

Take the last 25 minutes of class to work on Skills - Accessory Work, Mobility, Technique, etc.

Pistol Progressions - 10 min

Eliza showed me this cool progression of banded pistols by setting up a band about waste high on the rig and then lowering into the pistol by using your hands at first and gradually not using your hands.  I struggled, but I will definitely incorporate these.

I also did some reps lowering my heel from a 12" box

Finally I did some pistols to a 20" box.

Rope Climbs - 5 min

2 climbs

Tire Flips - 5 min

10 flips with light tire
6 flips with 275# tire

Thursday, November 14, 2019

Push Press - HSPU technique

Thursday, November 14, 2019

Crossfit Golden - OPEN GYM

1400

Warm Up

foam roll

1 round Cindy

2 rounds of
10 plate squat
10 plate halo
10 plank walk
5 burpee
5 pike push-up

Push Press

6 sets of 2-3 reps, build to heavy for today, rest 2 minutes between sets

3x85
3x95
3x105
3x115
3x125
3x135

Row - easy 500 m

HSPU Technique

3xHSPU 3 abmats
1xHPSU 2.5 abmats
1xNegative 2 abmats
1xNegative 1 abmat

3x4xBox HSPU

Walking Lunges

4x15 steps

Wednesday, November 13, 2019

Metcon - Core Strength

Wednesday, November 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

300m run
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
1 min banded face pull
1 min baned pull apart
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
300m run

10 sec active hang
10 sec scap pu or circles
3 jumping negatives

10 sec hold top of rings
10 sec hold bottom of rings
3 dip negatives

Metcon

Metcon (Time)

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

I scaled this aggressively to allow my pec to continue to heal

160 single unders (unbroken both times)
16kg RKBS (20/20 then 15/15/10)
20 banded matador dips (10/5/5)
5/5 PU and ring rows, PU were singles, RR were unbroken

descend 4:38
run 5:00
ascend 5:00
--
total 14:38

Compare to 4/1/2019  Last time I went with 20kg kbs, all matador dips and all pull-ups.  I finished in 19:32 with 6:00/5:30/8:02 splits.  I also did better on the accessory work!

Accessory Work

Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 reps @ 2111) - 8 reps
Side Plank (Left) (40 Seconds ) - 40s unbroken
Side Plank (Left) (40 Seconds) - 40s unbroken
Reverse Snow Angels (15 reps) - 9 reps
(slow & controlled)
Hollow Rocks or Hold (30-40 Seconds) - had to break these up

Tuesday, November 12, 2019

Back Squat - HSPU - Mini-Metcon

Tuesday, November 12, 2019

Crossfit Golden - OPEN GYM

1300

Warm Up

4 rounds of
5 burpees
5 pause goblet squat
5 banded clam shell
5 glute bridge
5 step up with kb in farmers carry

barbell
5 kang squat
5 pause squat
build up to starting weight

Weightlifting

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

Back Squat

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

I managed this well based on my last 1RM of 100kg

4x70
3x80
2x90
1x95
2x90
2x90

HSPU technique

2 wall walk-up
2 kick-up and hold
HSPU to 3 abmats - 3 reps
Negative to 2 mats - 2 reps
Negative to 1.5 mats - 1 rep
Negative to 1 mat - 1 rep
HSPU to 3 abmats - 3 reps

Metcon

Metcon (Time)

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)

I was not real fired up about this.  I did 15 wall ball shots at 20#, switched to the 14# ball for another 15 reps and then did 15 burpee box step overs unweighted.  It took me about 4:30 and I would have definitely been capped on the workout.

Powerlifting Competition - Planning/Prep

Masters I (40-49)
Masters II (50-59)

Attack of the Kilo Monsters
Eric Dubosa (M2) 170, 122.5, 205

Rocky Mountain States Games
Mario Perales (M1) 210, 182.5, 220
Ronald Fox (M1) 210, 115, 275

The Adventures of Yokey the Bear

capped at 70 athletes, April 26, 2020, $95 (+$65 USAPL membership)

My current 1RM

Squat - 100
Bench - 85
Deadlift - 135
Total - 320

Best case improvement

S - 110
B - 90
D - 145
T - 345

Even untrained, this would be a fun experience.  Trained could be as simple as a 2 days per week:
(1) Squat / Bench Press
(2) Deadlift / Bench Press

Typical is a 4/3/5 ratio
e.g.
120
90
150

Relative to Body Weight per Men's Health
S - avg 1.5x; above 1.75x -- 120
B - avg 1.0x; above 1.50x -- 100
D - avg 1.5x; above 2.00x -- 140

Week 1
Day 1 - S - 8x30, 6x40, 55x5, 65x4, 70x3, 75x4
Day 2 - D - 8x40, 6x55, 5x75, 4x80, 4*6x85

BP
Warm Up
8x20
7x30
6x37.5
5x47.5
4x57.5
3x65
then
3x70
2x3x65
2x4x57.5

Monday, November 11, 2019

Clean & Jerk - Metcon

Monday, November 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 13 of us

Warm Up

Hip-Hammy Sequence
then 30 seconds of
boot strappers
banded glute bridge
banded side step
banded plank walk
air squat
shoulder swimmers - slow
jump squats
cat cow

barbell warm up
5 high pull
5 high hang power clean
5 hang power clean
5 hang power and front squat
5 full clean

5 shoulder press
5 push press
5 push herk
5 split jerk

build up to starting weight

Weightlifting

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

Clean and Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I went

105
110
110
115
125
130
135
145#

coaching cue - think about fully opening hips before bending arms; bending arms eliminates all power from the hip pop

Metcon

Metcon (Time)

For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95 lbs)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

I scaled this to abmat sit-ups and an 85# barbell and did not finish in the time cap.
50 cal row - 4:00
40 abmat sit-ups - 6:00 (2:00) 20/5/5/5/5
30 GTO @ 85# - clean and push press singles - capped at 24 reps

I would have had to choose a snatch weight to finish in the time cap.

Dan Gaudreau Deadlift Clinic

Jason Wood and the team at Strong Bodies hosted another great clinic by Dan Gaudreau.  This one was on the deadlift.  I had the opportunity to take his bench press clinic in March and was looking forward to this clinic.

Dan is an IPF world champion and world record holder.  He is currently the Colorado Chair for USA Powerlifting and owner of the Rocky Mountain Lifting Club.

He started by going over some of the unique features of the deadlift, relative to the squat and bench press.  First there is no eccentric component.  In the squat and bench, you first lower and then raise.  Second, you can change your 3rd attempt up to 3 times.  the lift is complete when standing erect with non-slumped shoulders and locked knees.

A lifter must wear socks that come up to the knee.  The lifter must also have footwear that has a sole.  Favorites are wrestling shoes, deadlift slippers and Chuck Taylors.

He discussed Sumo and Conventional Deadlift.  He always trains new athletes in Sumo.  Sumo requires a reduced back angle and favors most lifters, especially those with short legs and a long torso.  The low back is the weakest link of the intramuscular deadlift chain.

The fundamentals of deadlift are all in the set up.  The center of gravity of the weight and the lifter must be correctly aligned.  1" of accommodation can result in an increased perceived load of 10%.  That is if you are off 2 inches on a 300# deadlift, it will feel like 360#.  A lifter cannot get tight by pulling, the lifter must project their center of gravity backwards and then lift.

Arms must be straight for the deadlift.  This will provide the smallest  back angle.  When the weight breaks off the ground, the hips should not raise relative to the shoulders.

Dan concluded the lecture part similar to the Bench Press Clinic by emphasizing Recovery to complete the triumvirate started with Workouts and Nutrition.

Hypertrophy, Intermuscular coordination and Intramuscular coordination are the keys to lifting more weight.  We are seeking a Specific Adaptation to Imposed Demand (SAID).  The demand is created by intensity and frequency of stimulus.  Dan recommends undulating periodization for most of his athletes.

PEDs = Augmented Recovery

Book recommendations - "Nutrient Timing" by John Ivy and "Practical Sports Nutrition" by Louise Burke

It was a large group of about 20 of us and the clinical portion was in groups of 5 on 4 platforms.  During my set up for conventional deadlift, I sought a narrower stance to allow my arms to hang straight and slightly lower hips than I am used to.  I also tried a Sumo deadlift and I want to position my feet at angle of 10:00 and 2:00 at about the 81 cm powerlifting knurl marks.  I grab the bar at the same spot and lift much the same way.  Hips down slightly, look up, create tension and extend my triceps, project center of gravity back and then pull.  I would like to train with it to see if it works for me.  Most conventional deadlifts fail at the knees.  Most sumo deadlifts fail at the floor.

We talked about grip.  Most of his lifters use a mixed grip when the weight gets heavy.  If you choose a double overhand grip, he suggests a hook grip.

Finally we talked about reversed band deadlifts.  Hang bands from the top of the power cage to assist pulling off the ground and over the lift, the bands shorten and the lifter supports more of the weight.  Train with 400# to lift 300#.

During Q&A people asked about how frequently to train in terms of days/week.  Dan pointed out that competitions vary significantly in terms of being shorter and longer.  He also noted that the knurling is not always consistent on bars and should not be used for set up.  At the IPF, there is a standard bar.

I feel like it was a good value at $40, but less insightful than the bench press.  I am starting to get more interested in participating in a powerlifting competition.

Top 3 Insights:

  1. Project Center of Gravity back before pulling
  2. The eccentric portion prior to touch and go will make the weight easier to pull
  3. It is very challenging for masters athletes to make progress without tracking recovery



Warm Weekend

It was so warm this weekend, I had to train outside.

Saturday morning I went for a 3 mile run, followed by at 10 mile bike ride in the afternoon.

Sunday afternoon I went for a 1.5 mile run, followed by some weights at the Apex Center while the kids enjoyed the pool.

Friday, November 8, 2019

2020 Crossfit Open - Retrospective

I have made tremendous progress during this year of training.  My engine is a substantially stronger and I feel comfortable moving bigger weights in a WOD.  I still have my goats and now have a full year to work on them.

I made a few mistakes this year.  I should have been more careful on what I do in WODs during open season.  I lit up my hamstrings doing reverse lunges.  That could have had a big impact on the deadlift/hrpu workout.  I also tweaked my pec that week and irritated it again before the mu/wbs/row workout.  If I had MU, this could have been devastating.

20.1 - Ground to Overhead 95#, bar facing burpees - Rx : I did power cleans and push jerks, only limiter was my engine (99,596th).  I could have gone faster at the 65# scaled weight, but this was a good test.

20.2 - 50# DB Thrusters, T2B, DU - Rx : This was heavy for me, the 50# DB lit up my triceps, I did singles on the T2B, bright spot was the DU, but I still needed 3-5 sets every round, limiter was strength, kip and engine (76,467th).  I would have preferred the 35# scaled weight, but was anxious to show off T2B and DU.

20.3 - DL 225/315 - HSPU and HS Walk - Rx/S - This was a repeat of 18.4 and I made tremendous improvement on my Scaled Score going from 95 reps in 18.4 to 123 reps in 20.3.  I posted an Rx score of 21 deadlifts at 225#.  My limiters were 315# DL, HSPU, HS Walk. (83.584th).  The scaled weights and movements are a good test for me, I posted an Rx score due to ego.

20.4 - Box Jumps 24", Clean and Jerk Ladder 95# to 315#, Pistols - Rx - I did this Rx knowing I would not progress past the 135# bar.  I could have gone scaled and possibly ticked off a few reps at 155#.  My limiters were Clean and Jerk Strength and Pistols. (83,709th).  The scaled weights would have been a better test for me, but the box jumps (step-ups) and medicine ball step-ups would have slowed me down considerably.  I might repeat this scaled down the road.

20.5 - MU, WBS, Row - Rx - I do not have muscle ups and did not attempt them during this workout.  I was able to complete the 120 WBS and 80 Calorie Row in 16:04 (below the 20 minute cap). (TBD).  (77,261st). This would have been a great test scaled.  40 chin over bar pull-ups, 120 WBS at 14# and 80 Calorie row.  I would like to repeat this scaled down the road.

I still would like to work on my overhead stability with a dumbbell, lunges, heavy thrusters, kipping (T2B and pull-ups), and HSPU.  I will incorporate daily Cindy as a warm up and weekly inverted work.

Mentally and physically I felt drained the last 2 weeks.  The transition to fall would have been really tough for competitive athletes.  I will definitely continue to do the open and I would like to perform it an affiliate.

Overall, I thought the programming was terrific to separate athletes at the top and to allow the back of the pack to do the workouts Rx or Scaled.  It was a good mix of major lifts, gymnastics and hard rowing to incorporate the 100 words.  I was a little surprised by the time domains 15, 20, 9, 20 and 20 minutes.  I should concede that the top finished well under the cap and even I was stopped short of the cap on 20.3, 20.4 and 20.5 due to inability to do HSPU, 185# C&J, and MU respectively.  My workouts turned into 15, 20, 2, 15 and 16 minute workouts.

I was a little disappointed that I would be doing the workouts during Open Gym, rather than having them programmed during class, but given the lack of interest and the total disruption of training cycles and programming, I 100% agree with Crossfit Golden's decision to not program the open.

For now the important thing is to get my pec healthy again and maintain my fitness through the winter.

89056 / 124,461 men
6263 / 10,685 men 40-49 **

** best finish to date

2016 - 6,668th (MBS) 0 Rx / 5 scaled
2017 - 11,172nd (WMCF) 1 Rx / 4 scaled
2018 - (Aspire) did not register, but did workouts 0 Rx / 5 scaled
2019 - 12,031st (CFG) 2 Rx / 3 scaled
2020 - 6,263rd (CFG) 5 Rx / 0 scaled


20.5 - MU-WBS-ROW

Friday, November 8, 2019

Crossfit Golden - OPEN GYM

1030

20.5 was announced last night and it was absolutely the best case scenario given my tender pec.  I do not have muscle ups and will not be trying to get my first one today.  I have chin-over-bar pull-ups, but 40 would break me.  Further, finishing 80-cal row and 120 wall-ball shots in 20 minutes will not be an easy feet.  For me this is substantially a repeat of 19.1 (15 min AMRAP of 19 wall ball shots and 19 cal row).  I finished 162 reps in that workout and am hoping to get 200 reps today.

In terms of partitioning, I want to (1) not be taking long rests during the wall ball shots and (2) minimize transitions.  I am considering

4 rounds of 30 wbs & 20 cal row - 10/10/10 probably will not be able to hold this
5 rounds of 24 wbs & 16 cal row - 8/8/8 might be able to do this
8 rounds of 15 wbs & 10 cal row - 8/7 or 5/5/5 tough
10 rounds of 12 wbs & 8 cal row - 6/6 or 4/4/4 should be sustainable but 20 transitions

In all likelihood, I will go out with 24/16 and if I can sustain it, finish 5 rounds, if not, switch to 12/8

20.5 (Rx)

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

20.5 (s)

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.

Time cap: 20 min.

I warmed up with a foam rolling, a couple of minutes on the rower, wbs at 10#, 14# and 20#, wall ball squats and wall ball presses overhead.  I felt really smooth with the 20# wall ball and the throws and catches were not bothering my pec.  I decided to shoot for 8 rounds of 15 wall ball shots and 10 calorie rows.

R1 - 0:31/1:31/1:40 (31s/60s/9+s) wbs/row/transition = 1:40
R2 - 2:16/2:25/3:18/3:31 (36s/53s/20s) = 1:49
R3 - 4:13/4:25/5:18/5:32 (42s/53s/26s) = 2:01
R4 - 6:15/6:25/7:17/7:31 (43s/53s/24s) = 2:00
R5 - 8:14/8:26/9:18/9:34 (43s/52s/28s) = 2:03
R6 - 10:18/10:30/11:27/11:47 (44s/57s/32s) = 2:13
R7 - 12:31/12:43/13:44/14:00 (44s/61s/28s) = 2:13
R8 - 14:45/14:56/16:04 (45s/68s/11s) = 2:04

I was really pleased with my consistency on rounds. I did the first 2 sets of wbs shots unbroken and then switched to a 10/5 rep scheme.  My transitions were long (between 10-15 seconds between stations, but that is the time I needed to stay on pace.  I was very pleased with my 200 rep tie break time of 16:04.

I wore my Nike Metcon 4 and no supportive equipment.  

Wednesday, November 6, 2019

Tempo Bench Press - Metcon

Wednesday, November 6, 2019

Crossfit Golden - Lacey

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
90 sec athletes choice - foam roll, kip swings

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):
Bench Press (2 Reps @ 21X1)

Use approximately 80% 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 tested 135, but opted for 125 and was able to maintain good tempo on all reps.  Pec felt tight, but not painful, a little crunchy noise on the first rep.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (50/35 lbs)
10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press,  you must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

I scaled this to 20 DU, 30# DB push press and 5 strict pull-ups.  My pec started to hurt on the third round and I switch to banded pull-ups for the last 2 reps.

R1 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R2 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R3 - 20 DU-20 PP-3 strict pull-ups 1-1-1; 2 banded pull-ups 2
R4 - 20 DU-20 PP-5 banded pull-ups 3-2
R5 - 20 DU-20 PP

Equipment Update

Nisrok Elbow Sleeves - I finally had a chance to try these out on the push presses.  While I did not go heavy, they did provide good support.  The seam in the front of the elbow pocket was a little irritating, but overall a good purchase.

Tuesday, November 5, 2019

Back Squat - Thrusters

Tuesday, November 5, 2019

Crossfit Golden - Open Gym

1300

Warm Up

2 rounds of
20 side skaters
10 fire hydrant with extenstion
10 banded glute bridge
5 prisoner squats (40X0)
10 jump squats

tri/lat smash

5 pause squats
5 back squats

Weightlifting

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

I did the recommended sequence

155x4
165x3
175x2
190x1
165x8 - might be time to retest my 1RM

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.

Thrusters

Instead of the metcon, I worked on thrusters.

5x45
5x55
5x65
5x75
4x85
3x95

I felt smooth, but need to work on endurance, before I could attempt to use 75# or more in a WOD.

Finished with hip/hammy sequence

Also worked in 4-3-3-2 strict pull-ups between back squat sets.

Monday, November 4, 2019

Snatch - Metcon

Monday, November 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

45 sec squat hold
45 sec fast air squat
45 sec jump squat
45 sec arms interlocked oh squat

then

5 min amrap with pvc of
5 pass through
5 trunk twist
5 good morning
5 snatch grip press
5 ohs

then barbell warm up
shin to knee
knee to hip crease
muscle snatch
snatch balance
full snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
Snatch (1.1 )
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

I did

65
70
75
80 failed both attempts
75
75

coaching cue - think about getting bar to chest level and then getting under it quick
coaching cue - really press arms and get stable with head through shoulders before standing it up

Metcon

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

I scaled this to 55# and was able to go 5/5/1/1/1/1/1 on the first round and all singles on the second round.  The burpees were surprisingly smooth.

R1 - 8:30
R2 - 9:31


Friday, November 1, 2019

20.4 - Box Jump - C&J

Friday, November 1, 2019

Crossfit Golden

Warm Up

air squat
pass through
strict press

clean deadlift
high pull
hang power
power clean

footwork drills
split stance press
split jerk

test
5x jump step down
5x step up jump down
5x step up step down

C&J
65, 95, 115, 135

20.4 (Rx)

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

20.4 (s)

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

"Rx where I can, scale where I must," Pat Sherwood.  This one is going to be a doozy.  I have a clean & jerk PR of 155# set on 06-21-2019.  I also have a recent build to heavy single clean & jerk of 130# set on 08-29-2019.

I feel like I can get 135# C&J, but they will look like Ben Smith's 315#.  The question is do I go Rx, get 75 reps and then grind at 135# the rest of the 20 minutes.  I feel like I could finish and do a last round of step ups with a tie break of around 15 min (120 Rx reps?).  R1 at 4:30; R2 at 13:30; R3 BJ only.

Alternatively do I scale, get 160 reps and then grind at 135#.  In this scenario, I could possibly finish the 135# barbell at steal a few more med ball step ups before the 20 minute cap (170-200 scaled reps).  R1 at 3:30; R2 at 8:30; R3 at 12:30; R4 at 19:00; R5 start BSU.  I will not get a rep at 185#.  Getting the 155# in a workout would be open magic.

I think it will come down to how the 135# barbell feels during warm-ups.  If I am confident under it, I will go Rx.  If I am sketchy, I will scale.  I will also ask my coaches.

Considering that my pec is still healing, this is the best case scenario workout.  Pull-ups are a quintessential Crossfit movement and I am very surprised we have not seen them yet, but we certainly will next week.

20.4 (Rx)!

I warmed up as planned and tested the C&J.  At 65#, I could touch and go.  At 95# and 115#, I could do singles and push jerk..  At 135# I felt more comfortable at a split jerk.  Finally I did a good rep at 155#.  I also tested (1) box jumps/step down, (2) step up/hop down and (3) step up/step down.  Considering my goal, I opted to conserve energy rather than chase a tie break time.  After talking to Greg, I was committed to going Rx.  I knew I could move the 135# bar even fatigued.

3..2..1..Go!  I went out at a smooth pace for the step up and step downs and finished the first round at 1:39.  I did single power clean and push jerks at 95# and finished around 4:20.  The next round of step up and step downs were considerably slower and I finished at 6:13.  Next I moved to the 135# bar and the plan was to do single power cleans and push jerks.  Although I started to take longer breaks, I still finished ahead of plan at around 12:30.  I tried to move faster on the last round of step up and step downs, but my tie break was 14:23.  I took 30 seconds and then loaded the 185# barbell.  At around 16:00 I gave it a pull and got it to about belly high, but did not even try to get under it.  While fatigued, I felt reasonably good after this workout.

I wore lifters, velcro belt, knee sleeves, wrist wraps and taped my thumbs.