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.

Tuesday, December 31, 2019

HSPU technique - PU

Tuesday, December 31, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

3 min row
box step up with knee pull
over / under the fence
down dog / cobra
slow HRPU

HSPU technique

wall walk
hold
HSPU - 3 abmats
HSPU - 2.5 abmats
HSPU - 2 abmats (failed)
HSPU - negative to 1.5 abmat
HSPU - negative to 1 abmat
HSPU - negative to 1 abmat

PU

3 strict
2 strict
2 strict (+5 kg)
1 stict (+10 kg)
2 strict

DU technique

drills, singles, double (best effort 23 unbroken)

ran 400m

some more double unders

took off for another 400m, but left hamstring felt weird, walked half way around

finished with some air squats and walking lunges

60 minutes total workout

Monday, December 30, 2019

Metcon

Monday, December 30, 2019

CrossFit Golden - Paige/Janet

1200 - 16 of us

Warm Up

line drills
jog
high knees
butt kicks
quad stretch & lunge
toe grab
bear crawl to the left and right
crab walk forward and backward
duck walk forward and backward
hollow roll to superman
burpee broad jump

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)

I scaled this aggressively and was still sucking air

R1 - 10 ring rows; 15 kipping leg raise 9/6; 20 HRPU 5/5/5/5; 25 WBS 14# 15/10
R2 - 10 ring rows; 15 kipping leg raise 9/6; 20 HRPU 5/5/5/5; 25 WBS 14# 10/8/7
R3 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R4 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R5 - 10 ring rows; 15 kipping leg raise 9/6; 15 HRPU 5/5/3/2; 25 WBS 10# 10/8/7
R6 - 10 ring rows; 15 kipping leg raise 9/6; 10 HRPU 5/3/2; 25 WBS 10# 10/8/7

I was getting through the ring rows and kipping leg raise in about a minute.  The HRPU were taking another minute.  The wall ball shots were the wild card taking me between 90 seconds and 2 minutes.  I scaled it well.

One athlete broke her wrist when she fell off the rig (distal radius fracture per another athlete).  Ambulance was called.

Saturday, December 28, 2019

Bench Press - Squat

Saturday, December 28, 2019

Apex Center

1230

Played basketball with the girls

Bench Press

45, 95, 115, 135
155x4
175x2

Back Squat

45, 95, 115, 135, 155
185x5
205x2

Pull-ups

3-2-2-2 (wide & narrow grip)

Dips

3-3-3-3-3

Friday, December 27, 2019

Deadlift - HSPU - Metcon

Friday, December 27, 2019

Crossfit Golden - Paige/Janet

1200 - 15 of us

Warm Up

4 rounds (20 sec / 10 sec) 2 minutes total of the following paired movements

pvc back squat
hold at the bottom of the squat

good mornings
lateral lunges

pass throughs
strict press

prone press
hollow hold

With KB (20 kg)

10 hip circles around the world
10 romanian deadlift
10 deadlift (20X1)
5 box hspu
5 pike push-up
5 negatives

Weightlifting

Four sets of:
Deadlift (3-5 reps @ 20X1)
Rest 20 seconds
Handstand Push-ups (Max Reps)
Rest 3 minutes

Target was 80% of 1RM, I used 225# and could do 5 reps every round and 6 box HSPU.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
*RX must be done unbroken

I scaled this to a 16 kg KB and could go unbroken every round.  My double unders sucked today and I scaled to 20 reps/round (about 45 seconds of working on them).  I finished with 4 rounds + 30 reps.

My back felt a little wonky so I grabbed some sarco freeze.  Coaching cue - keep ribs tucked (do not hyper extend back), lower hips more with touch and go

Thursday, December 26, 2019

Back Squat - Metcon

Thursday, December 26, 2019

Crossfit Golden - Lacey/Janet

1200 - 18 of us

Warm Up

1 min low slow mountain climbers
2 min squat hold (passive/active)
1 min air squats

then 2 rounds of
10 single leg banded kick back
10 banded glute bridge
10 banded clam shell
10 banded air squat

Weightlifting

Back Squat

Every 2 minutes, for 8 minutes (5 sets):
*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%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

I worked out with Mickey and went

5x60
5x70
3x80
2x90
2x95
10x75
10x80kg (176#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pullups
9 Hand Release Push-Ups
12 Box Jumps (30″/24″)

I scaled this to 6 strict pull-ups and used a 24 inch box.  I got through 4 rounds + 16 reps (pu/hrpu+1 bj).  I got through the first round in 2 minutes and then slowed down considerably to 2:45 on the second round.

Metcon

Tuesday, December 24, 2019

Crossfit Golden - Lacey

1200 - 18 of us

Warm Up

Line drills
Athletes choice stretching

Metcon

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets), for times:

30/20 Calories of Rowing
15 Sit-Ups
15 Dumbbell Front Squats (50/35 lbs)
100 Double Unders

I did the 30 calorie row and 15 sit-ups, but scaled to 35# DB Front Squats and attempted 200 single unders.  Each round was capped at 6:00 to allow 2:00 rest and I was capped every round.

R1 - 185 rope skips
R2 - 155 rope skips
R3 - 135 rope skips
R4 - 115 rope skips
R5 - 110 rope skips

I was getting off the rower around 2:15 and finishing the sit-ups by 3:15.  I was able to finish the front squats in one set around 4:30.  The rope skips were tough after that volume.

Athlete of the Month?


I have dabbled in a variety of fitness endeavors.  I ran track and cross country in high school.  I played intramural basketball and softball in college.  Since leaving the friendly confines of academia, I had tried to stay fit by participating in foot races, road cycling and "lifting weights."

I was first introduced to CrossFit in 2015 and I have been all in for 1 year.

I have kept a fitness journal for quite some time and it was kind of fun to read back on my first day of CrossFit.  I remember being absolutely winded and overwhelmed by movements I had never done.  Today I am still absolutely winded, but have benchmarks and scale progressions for most movements that show up in a workout.

I love the coaches at CrossFit Golden.  I really appreciate the mindfulness and passion they bring to each class, especially considering how many classes they coach a day and all of their other responsibilities.  My favorite parts of CrossFit are gymnastics, Olympic weightlifting and Strongman.  I wish my answer was nutrition, but I am working on it.

My current goals are to run an 8 minute mile and do a handstand push-up (last week, I pressed-up from 1.5 abmats).  One of my first goals when I started CrossFit was to do a cartwheel.  I have not accomplished that yet, but have accomplished many other gymnastics skills I never thought I could do like climbing a rope and doing a forward roll.

I do not think I would have taken much advice when I was first starting out in CrossFit.  All I can offer is to listen to your coaches and your body.  If you are not seeking out and accepting your coaches' recommendations you are either a liar or a fool.  You are either withholding information that your coach needs to help you or you are paying for a service you do not value.

I love hitting an unexpected PR during a workout.  We recently had a workout with 90 seconds of double unders and I got 47 unbroken reps.  Since I can typically only manage 10-15 at a stretch I was thrilled and carried that smile through the rest of the workout.

I have diverse interests outside of CrossFit.  I enjoy coin  collecting and have a reasonable collection of United States dimes.  I also enjoy skiing and scuba diving.  Occasionally you might find me up in Black Hawk, CO playing poker.

You probably don't know that I love teen comedies.  While I would like to claim my favorite movie is "Fight Club," I am more likely to watch a re-run of "Can't Hardly Wait" or "Superbad."

Don't be afraid to fail, participating in events outside my wheelhouse (in the CFG community and outside the gym) have often been my most memorable experiences.  CrossFit has given me the confidence to try things and seek adventures in life.  One day I will have to say, you all go ahead, I will be here on the bench when you get back, today is not that day.


Tuesday, December 24, 2019

Swim

Tuesday, December 24, 2019

Meyers Pool

0730

10x50 FR
1x100 KICK
1x25 BA
1x25 BR
1x25 BA
1x25 BR
2x100 FR
6x50 FR
--
1200 total (40 minutes)

Monday, December 23, 2019

Bench Press - Desire

Monday, December 23, 2019

Crossfit Golden - Greg

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
3 pull-ups
Plank hold ~ 30 seconds

Warm Up

90 seconds of
burpees
face down/face up scorpions
jump squat + air squat
crab walk
dumbbell floor press
quad and hamstring stretch
db Cuban press

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press 

Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

I worked out with Chris.  After warming up with 45, 95 and 115 we started

5x135
3x145
1x155
3x165
2x170
1x175
1x195
1x205 failed rep

Metcon

"Desire" (AMRAP - Reps)

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This was just as tough as my past 2 attempts.  I was on pace for 35 reps through 2 minutes and then slowed down.  I finished with 32 Rx reps, matching my previous attempt.

Post WOD

Strict Pull-ups 3-2-2

Warm Weekend

Taking advantage of the unseasonably warm weekend...

I walk/ran the Pomona Loop (3.6 miles) on Saturday

I rode the Surly Cross Check out to US 93 and back (15.6 miles) on Sunday

Friday, December 20, 2019

Captains of Crush

I finally broke down and got my first Captains of Crush grip training tool.

They are made in a variety of tensions:

Guide:  60# (perfect for beginner, senior or rehab patient)
Sport:  80# (active, but have not been training your grip)
Trainer:  100# (serious overall strength, but have not been training your grip)
0.5:  120#
No 1:  140# (use hand strength for your job or have been training with sporting good-store-type grippers
No 1.5:  167.5#
No 2:   195# (life saving levels of grip strength)
No 2.5:  237.5#
No 3:  280# (world class, get certified)
No 3.5:  322.5#
No 4:  365# (Be Like Magnus Samuelsson!)

Warm Up gripper - do 10 reps easily

Work Set gripper - 5-7 reps

Challenge gripper - The gripper you are trying to close next

As an amateur who has not completely let go of his ego, I opted for my first gripper to be the Sport.  I can close this for 10 reps with my right and left hand with some effort.  While that may qualify as a warm-up gripper, I am going to stick with it for some months, before going for the Trainer. 

Deadlift - HSPU technique

Friday, December 20, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

fast mountain climbers
bootstrappers
banded fire hydrant/side steps
plank walk out
Frankenstein/RDL

barbell
Kang squats
tempo deadlifts

build up to 80% of 1RM
135, 185, 225

Weightlifting

Four sets of:

Deadlift (3-5 reps @ 20X1)

I wore knee sleeves and straps and was able to get 5 reps at 245, going every 3 minutes.

I skipped the Metcon today as I have no interest in repeating 19.5 (33-27-21-15-9 or thrusters and pull-ups)

HSPU Technique

3 abmat - HSPU
2.5 abmat - HSPU
2 abmat - HSPU
1.5 abmat - HSPU - PR!!!!!
1 abmat - negative
1 abmat - negative
1.5 abmat - HSPU -failed rep
2 abmat - HSPU

Pull-ups

5 strict chin over bar
3 kipping chest to bar

50 minutes total workout

Thursday, December 19, 2019

Metcon

Thursday, December 19, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

Hip/Hammy

then 45 sec of
fast mountain climbers
banded glute bridge
banded side step
drop squat
banded shoulder walk
bear/crab rotations
shoulder swimmer

then
athletes choice

barbell warm up

10 deadlift
10 high pull
30 second ring hold (15 top/15 bottom)
5 high hang power clean
5 above the knee clean
5 power cleans
5 dip negatives

Metcon

Metcon (Weight)

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups or 6 Ring Dips
3 Power Cleans

I scaled this to 300 meter runs and 6 foot assisted ring dips.  I was able to clean 3x95# every round.  I finished the first round in 2:20 and the last round in 2:40 (nearly all of the slow down was on the run).  I was finishing the 300 meter run in 1:20 to 1:40, the dips were completed in about 20 seconds and the cleans were fast singles in around 30 seconds.

24 x 95# = 2280#

Wednesday, December 18, 2019

Single Arm DB Press - DB Floor Press - Metcon

Wednesday, December 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

4 min cycle through
KB OH hold
KB front rack
KB left OH/right front rack
KB left front rack/right OH
KB farmer's carry

4 min amrap
5 pvc pass through
5 pvc strict press
5 prone raise
5 pvc push press

Weightlifting

Every 90 Seconds, for 15 minutes (5 sets) of:
Single Arm Dumbell Press (8 Reps)
Dumbbell Floor Press (8 Reps)

For SA DB Press I used 35#.  First 2 rounds were OK, last 3 rounds were tough

DB Floor Press I used 35/35/45/45/45.  The weight was OK, it was tough to get it balanced.

Metcon

Metcon (Time)

Five rounds for time of:
40 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar

I scaled this to 20 DU, but switched to 40 Jumping Jacks the last 3 rounds.  I was able to do DB Push Press and Kipping Knee Raises all 5 rounds. I slowed down considerably after I lost Double Unders, but still finished in 8:03.

R1 - 20 DU in 3 sets; UB DBPP; UB KKR (1:15)
R2 - 20 DU in 2 sets; UB DBPP, UB KKR (1:25)
R3 - 4 DU, then 32 JJ; 5/5 DBPP, UB KKR
R4 - 40 JJ; 5/5 DBPP; UB KKR
R5 - 40 JJ; 5/5 DBPP; UB KKR


Tuesday, December 17, 2019

Metcon

Tuesday, December 17, 2019

Crossfit Golden - Lacey

1530 - 9 of us

Warm Up

10 minute amrap

10 burpees
5 wall slides
10 quad stretch lunge
10 bear crawl crab rotation
10 air squat + tuck jump
10 good pulls on the rower

2 minutes athletes choice

Metcon

Metcon (AMRAP - Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

Each Round Scoring:
Men - 160 reps
Women -  150 reps

*plank is not scored - but unless it was held unbroken each side 40 seconds, do not click RX. 

Despite scaling this aggressively, I struggled.  WBS I used a 14# wall ball, DB snatch I used a 35# DB, I used a 20" box.  As group 2, we started on dumbbell snatch and rotated in the same order

Round 1 - 20 DBS, 10 BBJO, 40 sec side plank, 18 cal row, 28 WBS
Round 2 - 18 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
Round 3 - 16 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS

That is an average of 109 reps/round or 68% of target and I scaled the reps.  The goal was to shoot for 90 seconds of work.  I was teetering on 70-80 seconds of work on the last 2 rounds.  Still it was a good tough workout.

Powerlifting

Monday, December 16, 2019

Apex Center

1800

During Nisha's practice

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

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%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 6-8 reps @ 80%

5x135
5x150
3x175
2x200
2x210

6x185
5x185

Cindy 1 Round

Then 3x Handstand Holds 20 seconds each time

Powerlifting

Saturday, December 14, 2019

Apex Center

11:00 after Diya's game

Walk

Deadlift

Build up from 135, 185, 225, 245 then 2 singles at 275

Bench Press

Build up from 95, 135, 155, 2 reps at 175, 1 x 185, failed 195

Friday, December 13, 2019

Snatch - 19.4 Repeat

Friday, December 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise

then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk

then with barbell
8 high hang high pull
8 hang power snatch
8 snatch

Weightlifting

Take 20 minutes to build to a Heavy or 1-RM Snatch

Snatch (1-RM)

I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!

coaching cue:  make sure I have tension when setting up

I was doing better with extension and contact points, but still very slow under the bar.

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

When this came up during the open, I got 88 reps.  This time, I only managed 80 reps, but I felt really smooth and controlled.  I found out, when I got back to my desk, that the scaled workout calls for step overs.  I think that would have made a big difference.  I used a 2 foot take off for all 40 burpees that I did successfully complete.  My tie break time for the first half was 7:50.  A good lesson in being prepared for training and competition.

Thursday, December 12, 2019

Bench Press - Metcon

Thursday, December 12, 2019

Crossfit Golden - Lacey/Paige

1200 - 11 of us

Warm Up

2 rounds of
1 min bear crawl/crab
5 inch worm
10 banded pass through
10 banded strict press
10 banded scap press
10 dead bugs
10 mountain climber

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Based on a 185# 1RM I did
5x150
3x160
2x170
7x150 (failed on the 8th rep; 81%)

Metcon

Metcon (Time)

For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

I scaled this to step over the bar; unweighted reverse lunges and 65# push press; had I made it to the T2B, I was going to do singles

50 BOB - 5:35
50 RL - 8:15 (2:40)
46 PP - 12:00 (3:45)
0 T2B - 12:00

The suggested pacing to finish was 4 min BOB, 3 min RL, 3 min PP, and 2 min T2B.  I was off the pace from the jump and did not make much time up on the RL.  Had I scaled the PP to 45#, I would have likely done a handful of T2B.  Overall, I scaled it well and felt good about the effort.

Wednesday, December 11, 2019

800's - HSPU Technique

Wednesday, December 11, 2019

Crossfit Golden - OPEN GYM

10:45

Warm Up

Foam roll
ankle drivers
over and under the fence

800's

4 x 800m every 6 minutes

4:30
4:32
4:39
4:41

this was adapted from the WOD which was

Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

For me the meat of the workout is running,

HSPU technique

HS hold
HS hold
HSPU 3 abmats (7.5 inches)
HSPU 2.5 abmats (~6 inches)
HSPU 2 abmats (5 inches) PR!!!!!
HSPU 1.5 abmats (failed attempt)
HSPU 1.5 abmats (failed attempt)
HS negative 1 abmat
HS negative to floor (abmat & 25's)
HS negative to floor (abmat & 25's)
HSPU 2 abmats (5 inches)

Total workout ~45 minutes

Tuesday, December 10, 2019

Back Squat - Metcon

Tuesday, December 10, 2019

Crossfit Golden - Lacey/Eliza

1200 ~ 16 of us

Warm Up

12 min amrap of
20 jumping jacks
20 hamstring sweeps
10 kb suitcase lunge
10 plank push-ups
20 jumping jacks
20 goblet squats
10 kb pull overs
10 s.a. kb rows each arm


Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

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%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

I worked out with Eric again and did

5x60 (57%)
5x70 (67%)
3x80 (76%)
2x90 (86%)
2x95 kg (90% of 105 kg 1RM)

For the last 3 sets, I scaled back to 85 kg (81%) and was able to do 5 reps each time

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

"Strict Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

I was able to do the pull-ups 2/2/1 through round 5, then it was 2/1/1/1.
I could do the push-ups 5/5 each round
The air squats were full depth

The first round took me 1:30, by the last round, it was over 2:00.  I finished 7 Rounds + 20 Reps

Monday, December 9, 2019

Clean - Metcon

Monday, December 9, 2019

Crossfit Golden - Ryan/Lacey

1200 - 16 of us

Warm Up

2 rounds of

5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row

barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean

Weightlifting

Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…

Clean (80% of 1-RM)

I worked up from 65, 95, 115 and finally 125#.  Coaching cue:  Let the bar have a chance to float up and get underneath it.  It should not come above my diaphragm.  I dropped weight to 95# and tried a few of these.  I need to work on this more.

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans

Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

I rowed 500m every time and used 115# with no missed reps.  I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again.  I kept good form, but was pulling with my arms rather than letting the bar float up.

Run?

I tried to go for a run on Sunday and it turned into a walk after about half a mile.  It was still nice to be outside for 2.7 miles (44 minutes)

Friday, December 6, 2019

Bench Press - Metcon

Friday, December 6, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm

Weightlifting

Bench Press 

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

I warmed up with 45, 95, 115 and 135.

Based on a 185# 1RM, I paired up with Rick and did the following

5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)

All of the sets were smooth and controlled.

Metcon

Metcon (Time)

Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.

I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups

R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)

I only missed a couple reps on the jump rope, otherwise they were unbroken.  The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5.  The sit-ups were the worst and I broke them up from the get go.  The last two sets were 7/3/2/2/2/2/2.

Thursday, December 5, 2019

Bent Over Row - GH Raise - 19.3

Thursday, December 5, 2019

Crossfit Golden - Lacey

1200 - 8 of us

Warm Up

line drills - jog, side shuffle, karaoke, high knees, butt kicks

2 rounds
lunge down/back slow
walk down and back with kb overhead

2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press

Weightlifting

Every 90 seconds for 15 minutes (5 sets):

Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets

Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom.  These got really tough by the fourth set.  I also did 5 med ball rolls each round.  These were not much easier.  It was less intense, but more sustained effort.  The GH raise seemed to have a real intense point effort.

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

This was a repeat for me.   On 05/08/2019 I got 70 reps.  I decided to do the scaled workout again for an apples to apples comparison.  This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes.  I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute.  I did feel pretty good through the whole workout. 

I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week.  I felt like I was moving smoother through the step ups as well.  I switched to having the db on my back and supported it with either the right or left hand alternating.  8 reps may not sound like much, but it represents a 10% improvement.  In retrospect, my goal of 91 reps was a bit optimistic.  

Wednesday, December 4, 2019

Back Squat - Metcon

Wednesday, December 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

3 rounds of

10 air squat
10 banded fire hydrant
10 wall ball shots
5 mountain climber thoracic opener
5 clam shell
1 min of athlete's choice mobility

then empty barbell 10 paused squat

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Based on my 105 kg 1RM, I made all my numbers
4x73
3x84
2x89
1x92
1x95 kg (209#)

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

4x2x84 kg (185#)

Metcon

Metcon (Time)

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes

I scaled this appropriately with a 14# wall ball and 20" box and step overs.  Despite that, I still got capped with 4 reps outstanding

R1 40/20 - I broke the WBS into 20/10/10 and was able to jump the burpees and step over the box in 4:55

R2 30/15 - I broke the WBS into 10/10/10 and started stepping every movement of the BBJO to 9:45

R3 20/10 - I broke the WBS into 10/10 and had a minute to go and was able to complete 6 of the 10 BBJO stepping every movement.


Tuesday, December 3, 2019

Gymnastics - Metcon

Tuesday, December 3, 2019

Crossfit Golden - Eliza/Lacey

1200 - 11 of us

Warm Up

1 min of each of the following
jog in place with burpee every 10 seconds
bear crawls
pvc around the world
cuban press
table top stretch
prone shoulder swimmers
hollow hold/rocks
wall climbs

Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:
 
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

I did banded transitions and felt pretty smooth.  It was a good change from toe transitions
I used kettle bells and could manage about 5 seconds at a time, some single leg, some tuck
I kicked up to the wall and could get 2 good holds each round (coaching cue - point toes and extend)

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

R1 - 56 DU, 1 wall walk + 20 push ups; 17 calorie row; 14 banded ring dips - 108 total reps
R2 - 59 DU, 1 wall walk + 15 push ups; 18 calorie row; 13 banded ring dips - 106 total reps

These were good scales for me.  I the second round, I set a PR for unbroken double unders at 47 consecutive reps!!!

Monday, December 2, 2019

Deadlift - Metcon



Monday, December 2, 2019

Crossfit Golden - Greg/Lacey

1200 - 13 of us

Warm Up

3 rounds of
45 sec jumping jacks
20 hamstring sweeps
10 pvc good morning
10 bird dog
10 dead bug

then

10 kb around the world hip circles
10 kb good morning
10 kb deadlift

Weightlifting

Four sets of:
Deadlift (4-6 reps @ 30X1)
Rest 3 minutes

I went
6x185
6x185
6x195
6x205#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

I scaled the deadlift to 155# and went 5/5 on all rounds
I did jump overs the first two rounds, then step overs
I scaled this to chin over bar pull-ups and could did doubles and singles

I finished with 3 rounds + 5 reps.  I felt slow and sluggish on everything.  Physically felt good (shoulder, hip)