CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, February 28, 2020

Rep Axle Bar

Rep Fitness was having a clearance sale and as usual, I had to take a look.  Fortunately there was only one item on my wish list.  I stopped by and picked up a short (5') axle bar.  It is nicer than the one shown on the website with chrome sleeves.  As advertised it was 20% off of the $48 list price.  It was also the only one they had back there.

I intend to use it for deadlift and overhead press.

Baseline - Gymastics Technique

Friday, February 28, 2020

Crossfit Golden - Lacey/Janet

1200 - 9 of us

Warm Up

foam roll
hip-hammy

3 rounds of

20 pulls on rower
10 boot strappers / air squat
10 scorpions front/back / HRPU
10 arm circles / pass throughs
5 ring rows / jumping pull-ups

Metcon

Baseline (Time)

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

I finished the row in 2:05.3
The air squats took me to about 3:40 (unbroken)
I finished the sit-ups around 5:00 (unbroken)
HRPU (unbroken) - every other time I have done this was regular push-ups
Pull-ups (2 then singles)

Finished in 6:20 PR!!

This was quite the achievement for me.  Last time, I had to do the sit-ups 12/6/6/6 and the push-ups 10/5/5.  To do 20 unbroken HRPU, felt really good.  The row felt really good also.  I opened at a 1:55 pace and slowed to a 2:10 pace.  The opportunities for improvement are relatively few.  I could speed up transitions and take maybe 5 seconds off of the individual efforts.

Accessory Work

Take 15 minutes to practice three gymnastics skills of your choice.

HSPU

Hold
Press from 3 abmats - 2 reps
Press from 2.5 abmats - 1 rep
Negative to 2 abmats - 2 reps

Kip Swings

3 sets of 5-8 swings working on technique

Tire Flips

2 sets of 5 flips (275# tire)

Wednesday, February 26, 2020

Accessory - Metcon

Wednesday, February 26, 2020

Crossfit Golden - Ryan

1200 - 7 of us

Warm Up

400 m run
stretch on own

1 min boot strapper
1 min hang from rig
1 min kb jefferson curls

Accessory Work

Three sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Lateral Monster Walk
*Station 2 – Single-Leg Glute Bridge Hold (L)
*Station 3 – Single-Leg Glute Bridge Hold (R)
*Station 4 – Side Plank Hold (L)
*Station 5 – Side Plank Hold (R)
*Station 6 – Rest 60 Seconds

I did these at 25 seconds work and 5 seconds transition.   I was able to maintain good form on all movements.

Barbell Warm Up

10 good mornings
10 tempo deadlift (3030)
5 DL at 95#
5 DL at 135#
5 DL at 155# (workout weight)

Metcon

Metcon (Time)

Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar

I scaled this to 155# deadlifts and strict knee raises.  I came out of the gate pretty good with a 2:24 run and a 4:03 round (5/5 on DL, 9/6 on SKR).  My runs got slower by about 10 seconds every round, but I was able to substantially maintain my rep scheme on the deadlifts and SKR.  It was a good weight for today.

R1 - 2:24 run; 4:03 round (5/5 - 9/6)
R2 - (4/3/3 - 9/6)
R3 -  (4/3/3 - 9/6)
R4 - 2:55 run; (4/3/3 - 8/7)

18:03 for the workout.

Post WOD

stretched back on GHD

with 40# sandbag
short lap
5 squats
short lap
5 squats

teaser for comp

Tuesday, February 25, 2020

Golden Games

3rd Annual Golden Games

WOD #1 Clean Ladder 
Brief 8:45 AM
Heat 2: Lane 6 - 9:10 AM (Jess)

10 squat clean 75#
8 squat clean 95#
6 squat clean 115#
4 squat clean 135#
2 squat clean 155#

6 minute cap

Rx does 135/95 - 155/105 - 175/125 - 205/145 - 235/165
Open does 75/55 - 95/65 - 115/75 - 135/95 - 155/105

(Lifters, belt, wrist wraps, knee sleeves, thumb tape)

WOD #2 Gymnasty
Brief 9:50 AM
Heat 2: Lane 6 - 10:15 AM (Cyndi)

AMRAP
3 rounds with 1 minute rest between rounds
* pick up where you left off
3 kipping pull-ups / 6 ring rows
6 dumbbell snatch 50#
9 weighted box step over 50# over 12" box

Rx does bar muscle -ups, 70/50# DB
Open does PU/RR, 50/35# DB

(Metcons)

WOD #3 Don't Sandbag It
Brief 11:10 AM
Heat 2: Lane 6 - 11:55 AM (Paige)

3 rounds of:
400m run
25 air squats
* must hold sand bag entire workout
load 40#

20 minute cap

Rx does 5 rounds 65/40
Open does 3 rounds 40/20#

(Joggers, should have warmed up to 40+ degrees, have sweatshirt and gloves handy)

Floater Apparatus Trifecta
Brief before event
Before 1:00 PM (based on my heat times, I will try to do this at 11:00 AM)

Echo Bike (45 seconds work / 15 seconds transition)
Air Runner (45 seconds work / 15 seconds transition)
Ski Erg (45 seconds work)

for max distance

(Metcons)

Awards 1:15 PM

8 Open Male Athletes (Jarrod, Jon, Ryan, Chris, Will, Mark, Sanjiv, Nick)

6 Rx Male Athletes (Connor, Jason, Kurt, Charlie, LilyPad, Phil)

10 Open Female athletes (Meridith, Wendy, Lexi, Kate, Brooke, Michaela, Shelley, Dawn, Graz, Megan)

Clean & Jerk - Metcon

Tuesday, February 25, 2020

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

hip CARs (Controlled Articular Rotation)
shoulder CARs

2 rounds of
10 pass throughs
10 around the worlds
10 kang squats
10 pvc thrusters

with barbell
press from split jerk
tall jerk
tall clean

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1 rep)
Build over the course of the 12 sets to today’s heavy.

I went
85-95-105-115-125
135-145-155-160-160#

At around 125 it started to get ugly.  I was power cleaning and then dropping into a squat.  At 145#, I started pressing out my jerk.

Coaching cues

  • On dip-drive make sure legs extend and then arms (I was pushing early and throwing the bar out front)
  • Lock out arms on split jerk (I was pressing out)


Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

I scaled this to 125# and that was a good weight for me today.
R1 - 3:07
R2 - 3:10
R3 - 3:13
R4 - 3:22

My row slowed from a 2:15 pace to a 2:25 pace over the four sets.  I was pretty consistent on the cleans with a good stable back position.  I noticed my elbows were slow and was trying to focus on them.

Monday, February 24, 2020

Open Gym: Back Squat

Monday, February 24, 2020

Crossfit Golden - Open Gym

1230

Warm Up

foam roll
plank
5 minutes echo bike

Back Squat

8x40
5x60
4x80
3x100
2x110
1x120 kg (264#) PR!!!

Bulgarian Split Squat

3x8 reps (unweighted)

GHD Sit-ups

3x5 reps

45 minutes total workout

Right side scap adjacent muscle felt ok, I did a few strict presses with an empty barbell and I could feel it on the when lowering.

Open Gym - Misc

Sunday, February 23, 2020

Crossfit Golden - OPEN GYM

1900

Warm Up

foam roll
15 air squat
10 push-up
2 pull-up

Conditioning

3 min echo bike
3 min assault runner
3 min ski erg

HSPU Technique

HS hold
3 HSPU from 3 abmats
2 negatives to 2 abmats
2 negatives to 1 abmat

tweaked a muscle near my right scapula - rhomboid minor?

Dead Ball Wall Over

I set this up with a barbell on the rack and grabbed the 60# brute force sand bag.  I did 20 reps in about 2 minutes, took a 1 minute break and did another 10 reps.

Run - OHS - Strict Press

Saturday, February 22, 2020

Monostructural

Went for a 2.5 mile run in the morning (~30 minutes, 12 minutes/mile)

then

at Apex Center

Overhead Squat

build to heavy

45
55
65
75
85#

Strict Press

build to heavy

65
75
85
95
105#


Friday, February 21, 2020

Bench Press - Accessory

Friday, February 21, 2020

Crossfit Golden - Janet

1200 - 10 of us

Warm Up

1 min banded scare crow
10 reverse snow angel (slow and controlled)

2 rounds of:
30 sec superman hold
30 sec db floor press
30 sec glute march
30 sec face down scorpion
30 sec plank taps

Skill Challenge

half kneel turkish get-up torso movement - kb overhead on same side as knee up leg, rotate torso towards knee up leg, bringing forearm to the floor or stopping at end range of motion.



Weightlifting

Take 15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Bench Press (8 reps @ 80% of 1-RM)
Supinated-Grip Bent-Over Barbell Row (8 reps)

I went to 195# (100% of 1-RM instead of 175#).
I used 135# for the 8 rep sets (70% or 1-RM) of bench press
I used 95# for the row (used pronated grip due to mobility issue)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Kettlebell Shoot Throughs x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010

I tried KB shoot throughs on the first set and stumbled through 5 reps.  I switched to plyo-boxes and was able to do 5 good reps on the last 2 rounds.

I used a one strand of a yellow band and got 25-20-20 reps.

Wednesday, February 19, 2020

Accessory Work - Metcon

Wednesday, February 19, 2020

Crossfit Golden - Ryan/Janet

1200 - 7 of us

Warm Up

10 min amrap of
10 medball jump squat
10 medball around the world
10 medball straight leg deadlift
10 medball curtsy squat

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Left Leg))
Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Right Leg))
Barbell Hip Thrusts ( 6-7 reps @ 20X1)
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Reverse Snow Angels (20 reps (slow and controlled))

For the deadlifts I used 10-15-15# and was able to maintain good form and tempo for 10 reps
For the hip thrusts I used 135-185-185 and was able to maintain good form and tempo for 6 reps
I sandbagged the snow angels and did 10 semi-slow and controlled reps

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

I scaled this to 3 strict pull-ups + 3 push-ups
I used 30# dumbbells and it was a good weight (reverse lunges was the limiter)
I flew through the first round in just under 2 minutes and slowed progressively
After 5 rounds, I did 2 more pull-ups so 5 Rounds + 1 rep.

Post Wod

Ski Erg, 5 min, 49 calories, slowed stroke rate to around 24 and pulled harder.

Odds & Ends

In the past couple of days, I have ordered a few more random items to throw in my bag.

Captains of Crush Gripper - Trainer

This is the 100# version of the grip trainer, I have been playing with the past couple of months.  A fun toy and Valentine's Day present from my wife.

JOBY GorillaPod Mobile Mini

I was capturing video of the 2020 Open Workouts and occasionally capture a 1RM here and there.  For $15, I wanted to try a small stand, rather than perching on plates and the rig.  My gym is having an In-House comp and I would like to capture some video.

Fitness Barbell Pad

This $10 beauty is going to save me a lot of frustration.  At my incredibly well equipped 9000 square foot Crossfit gym, we have easily 30 barbells, 30 abmats, 20 Concept 2 Rowers, 4 Rogue Echo Bikes, 1 Rogue Air Assault Runner, 1 Concept 2 Ski Erg, 2 GHD, Reverse Hyper, Rhino Belt Squat, 2 Bandbell Bars, 2 Hypervolt percussion massagers, thousands of pounds of plates, but only 2 barbell pads.

Normally, I would say who needs a barbell pad??  However, the programming the past month has included an accessory movement that has been amazing for glute activation and I believe has specifically helped my squat and frequent lower back pain.  The Hip Thruster is a great accessory movement, but places a line contact on the hips.  As a result me and my classmates scramble for the 2 barbell pads, then start folding yoga mats and finally grab sweatshirts to cushion the interface between the hips and the barbell.

By tomorrow, no later than 9:00 PM, Amazon claims that I will have my very own barbell pad!  I was surprised at the vast array of offerings from $5 pads I am used to seeing at gyms the last 30 years, to the $10 pads made with high density foam which I ordered, to a $50 Hip Thrust Pad with multi-layered well technology to distribute the load while relieving pressure to the pelvis.  I am no one to shy away from unitaskers, but this was over the top even for me.

2POOD Straight Weighlifting Belt

I have been eyeing these despite my being perfectly satisfied with my leather belt and nylon belt.  For a mere $60, I could give this a whirl.  For my 42" waist across my belly button, a Large belt (38.5-42.5 inches) should fit perfect and leave room if I lose weight.  I like "The Ranch" and "Operator" the best.  Not pulling the trigger yet.

No Bull Project - Dark Grey Gum Trainers (9.5)

These seem expensive at $129, but I want to give No Bull a shot.  At least they offer free shipping on orders over $99 and they have a good return policy.  They also have retail stores in New York, Boston and Miami.

Tuesday, February 18, 2020

Metcon

Tuesday, February 18, 2020

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

1 min row
1 min quad stretch/lunge
1 min down dog/cobra/push-up

1 min row
1 min dead hang/scap pull up
1 min air squat

1 min row
1 min single arm ring row
1 min half kneel adductor

1 min row
1 min jump squat
1 min athlete's choice (calf stretch)

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Row
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Row
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval.

I scaled this to 350 meter rows on round 1 and 300 meter rows on rounds 2 & 3.
I scaled this to a 14# wall ball did 30 reps each round 15/15 round 1 and 15/10/5 on rounds 2 & 3
I scaled this to 30 ring rows 10/10/6/4 on round 1 and 10/8/4/4/4ish on rounds 2 & 3
I scaled this to 10 burpee box jump overs to a 20" box each round

I was pleased to be able to hold most invtervals to 90 +/- 10 seconds.

Post WOD

5 minutes on Air Assault Runner - 600 meters, 42 calories - mix of walk/jog/walk/jog/walk/run

Powerlifting

Monday, February 17, 2020

Apex Center

1445

Bench Press

build to heavy
8x45
8x95
7x115
5x135
4x155
3x175

Back Squat

build to heavy
5x45
5x95
5x135
5x165
4x185

30 minutes total workout

Snatch Technique - Metcon

Monday, February 17, 2020

Crossfit Golden - Lucas/Lacey

0700 - 11 of us

Warm Up

1 min jumping jacks
scap cars 5 each side
Y-T-W 10 reps

2 rounds with pvc of
trunk twists
back squat
pass through
behind the neck press
overhead squat

with barbell
5 high pull
5 muscle snatch
5 behind the neck push press
5 overhead squat

5 lift off
5 hang power snatch
5 hang squat snatch

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid Patella
(pause 2 seconds at mid patella on each of the lift-offs)

I used

55
60
65
70
75
-
75
80
80
85
85#

Metcon

Metcon (Time)

"2019 CrossFit Games Age Group Qualifier Event #5"
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

I scaled this to 65# snatches to match the last time I did Isabel on 7/9/2015 in 4:21.  I scaled the HSPU to box HSPU.

This time I finished the snatches in 3:26 (crushing my last time) and finishing the push-ups took me to 8:00.  I started with a set of 3 on the snatches and then switched to quick singles.  I did two 3 rep sets of push-ups and then did doubles the rest of the way.  My triceps were smoked.

Post WOD

Rogue Echo - 5 min, 1.64 miles, 44 calories

Friday, February 14, 2020

Back Squat - Metcon

Friday, February 25, 2020

Crossfit Golden - Lacey/Greg

1200 ~ 14 of us

Warm Up

2 rounds of 30 sec of the following movements
Pallof hold right
Pallof hold left
Banded side step right
Banded side step left
Superman hold
Plank hold
Bulgarian split squat jump right
Bulgarian split squat jump left

then with barbell

5 Kang squat
10 trunk rotations
build up to starting weight (95, 135, 155#)

I took some time to research Kang Squats and apparently the name is taken from the Korean Olympic Weightlifting team.

Weightlifting

Three sets of:
Back Squat (4 reps @ 80-85%)
Rest 2 minutes

185-195-195# felt good

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Farmers Carry Lunges with Kettlebells (32/24 kg)
100 Double Unders

I scaled this to 25 calories of rowing and was finishing between 1:50 and 2:00 each round
I scaled the lunges to 16 kg KB and was able to go 10/10 finishing around 4:00
I worked on double unders each round and managed 62-77-56 for the 3 rounds respectively
The rounds were capped at 6:00, so my time was 18:00

Ski Erg

Finished up with 5 minutes ski erg (52 calories)

Thursday, February 13, 2020

DEKAFIT

DEKAFIT is coming to Denver.  Dekafit will be held March 21st at the Bowlen Fieldhouse at UC Health Center.  It consists of a 500m run, followed by the Zone 1 movements, 500m run, followed by Zone 2 movements, 500m run, etc.

Zone 1 - Spartan RAM Squat - 30 reps with 55/44# RAM Elite/Open
Zone 2 - 500m Row
Zone 3 - Box Jump Overs - 20 reps at 24" (step up OK for Open)
Zone 4 - Med Ball Sit-up Throw - 30 reps with 20/14# Elite/Open
Zone 5 - 500m Ski Erg
Zone 6 - Farmers Carry - 100m with 60# in each hand? 70/53# Elite/Open
Zone 7 - 20 Cal Air Bike
Zone 8 - Dead Wall Ball Overs - 20 reps with 60# ball over 4' barrier?  70/50# Elite/Open
Zone 9 - Tank Push Pull - 50 meters total of push & 50 meters total of pull
Zone 10 - RAM Burpees - 20 reps with 44# RAM (step back/forth OK)? 55/33# Elite/Open

Essentially athletes will run a 5K with "functional fitness" or "H.I.I.T." movements thrown in.

I feel comfortable with all of the movements, but the rep scheme could get tough.  I roughly estimated each Zone would take about 3 minutes and with my slow running, this amounts to a roughly 75 minute event.

Zone 1 - 55# squat is not heavy, but the RAM may be tough to handle
Zone 2 - OK
Zone 3 - 24" is fine, 20 reps is not bad
Zone 4 - this could be tough
Zone 5 - OK
Zone 6 - OK
Zone 7 - OK
Zone 8 - Not sure about this.  It seams OK
Zone 9 - Not sure about this.  It is a unique implement
Zone 10 - Hell of a way to finish.  44# press overhead is fine, but not sure about RAM implement and will be really tired.

Some websites list different weights than the official website, but I am sure I can update my registration on site.  I think this will be a really good event and seems to be chip timed with splits to compare performance year over year.  For the average weekend warrior like myself it is a pretty cool measure.  It is unlikely that I will ever do a NFL combine style workout or an actual Decathalon (even if I did, I would have to skip the pole vault).

UPDATE:

Dekafit is coming up.  They just announced some changes and provided details and a rule book.


Zone 1 is now 30 reps 55# weighted alternating reverse lunge (I would have preferred squats)
Zone 2 is still 500m row (damper setting 5)
Zone 3 is still 20 reps 24" box jump over (can step over)
Zone 4 is 25 reps of seated med ball throw 20# to 4.5' target
Zone 5 is still 500m ski erg (damper setting 5)
Zone 6 is 100m farmers carry with 60 lbs in each hand
Zone 7 is 25 calories on the air bike
Zone 8 is 20 reps of 60 lb ball over 4' wall
Zone 9 is tank push/pull for total of 50m push and 50m pull
Zone 10 is 20 weighted burpees with a 44# RAM

The 500m run amounts to 1.5 laps so the course map above shows that the deka zones are staggered.

I did have a chance to test the deadball wall overs at the gym and feel better about this movement.  I need to test the alternating reverse lunges and med ball throws (place feet under 50# dumbbells) this week.

It is the athlete's responsibility to select the correctly weighted implement.  Also the athlete must stay on the rower, ski erg or air bike until the referee can verify the distance.

Hang Clean + Clean - Metcon

Thursday, February 13, 2020

Crossfit Golden - Lacey/Ryan

1200 ~ 10 of us

Warm Up

90 sec distracted hammy floss
90 sec banded lat stretch
90 sec ankle dorsiflexion

then

2 round of
5 boot strappers
10 medball front squat
10 one step box jump
10 medball squat clean

then

with barbell
5 clean pull
5 hang power clean + front squat
5 full squat clean

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

I started pretty light at 40% of 1-RM and built up

65
75
85
95
105
115
120
125#

All of these felt good.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20 Box Jumps
15 Toes to Bar
10 Power Cleans (155/105 lbs)

This was tougher than I realized despite scaling.  I used 20" box jumps; abmat sit-ups; 95# power cleans.

R1 - about 3:30
R2 - about 4:00
R3 - I finished the box jumps in just about 1:30, the sit-ups took another 1:00 and I squeezed out 1 rep of the power cleans on 3..2..1..TIME.

Overall 2 Rounds + 36 reps.  The scales were good.

Finished with some foam rolling, played with Ski Erg, Echo Bike (4 on chair height - 3 on chair fore-aft) and  TrueForm Runner (really weird to run on).  I also tried farmers carries with 32kg in each hand and it did not feel too bad.

Tuesday, February 11, 2020

Metcon (EMOM)

Tuesday, February 11, 2020

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Warm Up

10 min amrap of
10 star jumps
10 banded scap pull
10 tempo reverse lunges (21X1)
10 high knees
10 butt kicks
10 banded half kneeling Pallof Press
10 sec weighted superman hold (5#)

followed by 3 minutes of mobility

Pallof Press is a core exercise (anti-rotation exercise) that was first described by physical therapist John Pallof and popularized by guys like Eric Cressey and Mike Robertson.  Facing 90 degrees from the band tension, you extend your arms out and back while maintaining core position.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Minute 5 – 8 Strict Handstand Push-Ups

I scaled the BBJO to step-ups.
I used 35# for the first round of lunges and then went unweighted
I scaled the HSPU to Seated Dumbbell Press with 25# DB

My reps had to be reduced as well

Row - 10-10-10-8-8-8 (40-45 sec/round)
BBJO - 6-6-6-5-5-5 (40-45 sec/round)
C2B - 6-6-6-6-6-6 (35-40 sec/round)
Lunges - 12-12-12-12-12-12 (40 sec/round)
Seated DB press - 8-8-8-8-8 (25-30 sec/round)

For a total of 243 scaled reps

I was really pleased with the C2B pull-ups.  I did singles the whole time.  I might have used some weight on the reverse lunges.  My form was good on everything except the seated DB press, I was not maintaining ideal torso position.


Monday, February 10, 2020

Accessory - Metcon

Monday, February 10, 2020

Crossfit Golden - Lacey/Janet

1200 - 15 of us

Pre Warm Up

foam roll
15 air squat
10 push-up
kip swings
5 scap pull-ups
1 pull-up
30 sec plank

Warm Up

3 rounds of
5 banded walks forward/back/left/right
10 quick banded glute bridge

then

2 rounds of
5 unweighted Jefferson curls
5 DB RDL
5 DB supinated bent-over row
10 front rack reverse lunge

Weightlifting

Four sets of:
Barbell Hip Thrusts (6 reps @ 20X1)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row (6 reps @ 2111)
Rest 90 seconds

I went 135-155-155-155 on the hip thrusters and maintained good tempo

I scaled the rows to DB with left are supinated and right arm at 90 degrees

I went 25-30-30-30 and was able to maintain good tempo. Might try a little heavier next time.

Metcon

Metcon (Time)

For time:
21 Deadlifts (205/145 lbs)
500 Meter Row
15 Deadlifts
500 Meter Row
9 Deadlifts
500 Meter Row

I scaled this to 135# and finished in 11:43.  I went 15/6; 15 unbroken and 9 unbroken on the deadlifts.  The rows were between 2:20 and 2:30.  Transitions took a while.

Post WOD

Stretched back on GHD
8x90# reverse hyper
foam roll

Bench - Back Squat

Saturday, February 8, 2020

Apex Center

1300

Bench Press

Build to heavy

8x45
8x95
6x115
5x135
3x155
2x175 (failed 3rd rep)

Back Squat

Build to heavy

5x45
5x95
5x135
3x165
3x185
3x205
2x225

Walking Lunges

Once around the indoor track (11.5 laps/mile) - 120 lunges

30 minutes total workout


Friday, February 7, 2020

Hip Circle

I picked up  Hip Circle from from Mark Bell's company and am impressed.  I got a large based on the 151-260 lb guideline and it has the perfect amount of tension for monster walks and other glute activation movements. 

It feels like it has about the same tension as a #1 RF Short Mini Band - Red 1/2" (Pair) which is a measly $7.85 (from Rogue).  However it is a lot more comfortable.

I started noticing them in the Crossfit Mayhem videos and then saw an advertisement for trade show pricing on Facebook.  After a little more research, I decided to go ahead and drop the $25.

I used it last night and will continue to work with it for glute activation pre-workout.

Metcon - Accessory

Friday, February 7, 2020

Crossfit Golden - Lacey/Paige

1200 - 9 of us

Warm Up

15 boot strappers
15 KB around the world each side

then

2 rounds - 30 seconds each
Palloff hold
Monster walk (banded)
Single leg glute bridge
Side plank
Single leg KB RDL

then deadlift warm-up
10 good mornings
10 deadlift (3131 tempo)

build to WOD weight

Metcon

Metcon (Time)

For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing

Given the challenges I have had maintaining good position on long deadlift sets, I opted to stay light at 135#.  Further, I wanted to use the HG low bounce plates.  Using straps I completed 40 reps in sets of 15-10-8-7 and felt really good.  I was able to complete 50 calories on both rows, just under the 4 minute mark.  Total time was 11:37 (just a bit under the 12 minute cap).  I feel like I scaled it correctly.

Weightlifting

Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts (25 reps @ 1010)
Rest 45 seconds

I stayed at 145 for the hip thrusts.  Coaching cue:  shoulders full on bench at the top and pivot off the bench during the lower.  I went with a yellow band and had it doubled the first two sets, but only grabbed a single strand on the last 3 sets.  I was able to maintain good tempo for both movements.

Home Gym

I have no idea why I keep coming back to this, but I am finally starting to get dialed in.

Start with homemade platform - 4 cheap sheets of plywood, 1 nice sheet, 1 stall mat - $200

Barbell - I am leaning towards the Matt Chan bar - $400 - upgrade from existing

Bumper Plates - Rogue Competition # - $500 - upgrade from existing

Raptor Fitness La Yunta Yoke - $400 - only if we move, substitute for a rack

Flat Bench - Rep Fitness FB-5000 - $149 - upgrade from existing

Pull-Up Bar - Rep Fitness - $99 - only if we move

I will keep the odds and ends that I have including abmats, plyoboxes, wall ball, rings, kettlebells, resistance bands, rope, parallettes, sandbag and gymnastics mats.

I will definitely keep the Atlas Stones and will pick up a tire if we move.  I might pick one up this summer even if we are not moving anywhere.

Starting from scratch, I could build a really nice single garage space gym for about $2000 (about the cost of 1 year of Crossfit or 10 years at a Globo Gym).

If I sold the basement sofa, built a platform and purchased a yoke, I would have an ideal space for squat, bench and deadlift.  I could also use it for any other barbell strength and conditioning.


Thursday, February 6, 2020

Strength - Metcon

Thursday, February 6, 2020

Crossfit Golden - Greg

1200 - 7 of us

Warm Up

90 sec of band pass through/band pull apart/ band strict oh press
60 sec bear crawl/crab rotations
60 sec banded scarecrow
60 sec dead hang/lat stretch/scap pull-up
60 sec down dog/cobra/push-up
90 sec shoulder mobility

Weightlifting

Three sets of:
Dumbbell Shoulder Press (8 reps @ 2111)
Rest 45 seconds
Supine Ring Rows (8-10 reps @ 2111)
Rest 45 seconds
Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 45 seconds
Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 45 seconds

R1 - 20# DB shoulder press; ring row; 15# DB skull crusher; T2B from rig (getting just above parallel)
R2 - 25# DB shoulder press; ring row; 20# DB skull crusher (too heavy); floor leg raise (much better movement)
R3 - 25# DB shoulder press; single ring to isolate biceps; 16.5# DB skull crusher (just right); floor leg raise

Metcon

Metcon (Time)

Five rounds for time of:
40 Double-Unders
15 Hand Release Push-Ups
10 Strict Pull-Ups

I scaled this to 80 single unders, did all of the push-ups and 2 sets of pull-ups (this worked out to 5/5/4/4/4 reps).  I did the first round in just under 2 minutes and the push-ups were 10/5 and the pull-ups were 3/2.  I was smoked by the last round and did the push-ups in 4/3/2/2/2/2.  The pull-ups were 2/1/1.  Overall finish time was 12:19 (well within the 10-16 minute target and 16 minute cap).

Wednesday, February 5, 2020

Alan Thrall Strongman Garage Gym


Alan Thrall recently posted a video of his suggested implements to incorporate strongman training into your garage gym.

Tier 0 - table stakes before getting anything strongman specific
  • Deadlift Platform - $630 from Rogue (or make your own)
  • Rack - $915 from Rogue (or find something cheaper); $1150 for 3x3 PRX rack?
  • Barbell - $ - $$$
  • Weight $ - $$$
Tier 1 - basics
  • Sandbag  - $85 from Rogue for 100# (plus sand)
  • Axle Bar - $48-$60 from Rep Fitness (5' or 7' bar)
  • Farmer's Carry Handles - $185 from Rogue + 2 x $40 for clips
  • Sled - $195 Rogue Echo dog sled
  • Bumper Plates -  $-$$$
Tier 2 - getting serious
  • 10" or 12" log - $499 from EliteFTS 10"
  • Tire - free from tire yard
  • Atlas Stone - make your own from molds or about $0.25-$0.35/lb
  • Platform for stone/sandbag - make your own
  • Trap bar deadlift bar - $375 Trap Bar 1.0 from Rogue Fitness
Tier 3 - invite your friends over to train
  • Yoke - $385 Raptor Fitness Supplier
  • Husafell replica stone - $500 from EliteFTS
  • Keg(s) - ??
  • Circus Dumbbell - ??
  • Rope - ??
I really liked this breakdown and intend to try some training with the heavy sandbag and axle bar at my crossfit gym.

I watched another video, this time by Brian Alsruhe and he had a little different spin:

Tier 1 - Yoke, Log, Sandbag
Tier 2 - Keg, Farmer's Carry, Axle
Tier 3 - Stones, Circus Dumbbell, Tire, Sled & Rope

His theme was based on what you might see in competition and what is hard to simulate without dedicated equipment.  The Yoke was interesting for its versatility and the fact that it could be taken apart without too much trouble.  I feel like the Sandbag and Tire are similarly useful for general strength and conditioning.  The other items are pretty unique to competition strongman.

I have a couple of Atlas Stones at home, but the only other item I am interested in is a tire.

Back Squat - Karen

Wednesday, February 5, 2020

Crossfit Golden - Lacey

1200 - 5 of us

Warm Up

5 hip cars each side
90 sec couch stretch
1 min stretch lats on rig

then

10 minute amrap
10 banded fire hydrant each leg - coaching cue: keep toe forward, leg out to side
15 banded glute bridge
5 banded prisoner squat (40X0)
5 side pull squat each side

Weightlifting

Five sets of:
Back Squat (3 reps @ 85-90%)
Rest 2 minutes

I used 185, 195, 195, 195, 195# (80% of 242 1RM)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to: 8/1/19

I scaled this to 14# wall ball and finished in 9:06.  I wanted to keep the same rep scheme I used on 8/1/19 when I went 6x15 + 6x10.  On 8/1/19 I finished in 9:13 with a 14# wall ball.

15-15-15-7/8-8/7-8/7-10-10-5/5-5/5-5/5-10.  I held onto the wall ball for my goal rep scheme, but rested on the rig for a 3 count where the slashes are shown.  I still managed the first 90 in 5:00, and maintained for the sets of 10.  It was a good weight for me.

Tuesday, February 4, 2020

Snatch Complex - Metcon

Tuesday, February 4, 2020

Crossfit Golden - Lacey/Janet

1200 - 13 of us

Warm Up

1 min jumping jacks
scap cars (circles) 5 each direction
Y - T - W 15 reps

then

2 rounds with pvc of
10 trunk twists
10 back squat
10 pass through
10 reverse pass through
10 behind the neck press
10 ohs

then with barbell

5 high pull
5 muscle snatch
5 btn push press
5 ohs
5 snatch lift off
5 hang power snatch
5 hang snatch

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid Patella

(pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

I worked up from

45
50
55
60
65
70
75
80
85
90#

and made every attempt.  Coaching cue:  knees do not push out on the lift off, point toes forward and knees come back during lift off.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar

I scaled this to 75# power snatches and strict hanging knee raises.  I finished 3 rounds + 14 reps.

Bench Press

Monday, February 3, 2020

Apex Center

1745

Warm up with 15 minute walk on track

8x45
8x95
6x115
6x135
5x155
3x175#

Pull-ups

3-2-2-1-1

Dips

4-3-2

30 minute total workout

Monday, February 3, 2020

Back Squat - Deadlift

Monday, February 3, 2020

Crossfit Golden - OPEN GYM

1315

Warm Up

foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat

Back Squat

Build to Heavy Single

empty bar
5 tempo lower
5 pause squat

5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!


Row 1000 meters

Deadlift

Build to Heavy Single

5x135
5x185
3x225
1x275
1x300#


Row 1000 meters

Weekend Warrior

Saturday, February 1, 2020

9 mile bike ride
played basketball with the girls

Sunday, February 2, 2020

2.4 mile run
played basketball with the girls