Clean & Jerk - Metcon

Monday, March 17, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

WARM UP

300m run

Lateral hops over bar

Scap push-ups

Barbell technique

Hang in active hollow

Scap pull-ups

Pull-ups

STRENGTH

E:20 X 21

1 Power Clean and Jerk @ 50-60%

+

7:00 to Build to Heavy Clean and Jerk

Clean and Jerk

1 x 1

I used 65 pounds and did 19 of 21 reps.

Building to heavy, I did 115 and 135 pounds

METCON

CrossFit Performance/RX+

5 Sets

AMRAP - 2

300m Run

Max Rep Strict Pull Ups

----:60 Rest B/t----

I played with the run to make sure I would have time to do pull-ups

R1 - 200m - 3 pull-ups

R2 - 240m - 2 pull-ups

R3 - 300m - 1 pull-ups

R4 - 240m - 2 pull-ups

R5 - 240m - 2 pull-ups

I enjoyed this workout quite a bit.  The strength seemed rushed, but running and pull-ups is bread and butter CrossFit.

Strandpulling

Saturday, March 15, 2025

Garage Gym

1630

Strand Pulling

Press Behind Neck - 40kg

Dislocation Attention - 10kg

Overhead Downwards Knuckles In - 30kg

Overhead Downwards Knuckles Out - 30kg

CrossFit Open 25.3 (s) - Wall Walk-Row-DL-CL-SN

Saturday, March 15, 2025

Westbound CrossFit 

0940

Warm Up

Shoulder Circles

Hip Hammy Flow

Front Rack Warm Up

Pass Throughs

Wrist Mobility

Scaled Wall Walk

CrossFit Open 25.3 (s)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time cap: 20 minutes

♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)

♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

Rx would have required full wall walks and heavier barbells at 225, 135, 95 and would not have gone well for me assuming I could even complete the first wall walk to the standard.

First 5 wall walks went well enough finishing in 1:11

The row was a nice cruiser at about 600 cal/hour

Wall walks (6-10) were smooth as well

Deadlifts (135#) felt really good and I was able to maintain 5x5

Wall walks (11-15) began the struggle with longer breaks, but no missed reps (12:40)

Cleans (95#) felt heavy and I opted for singles

Wall walks (16-20) were rough, but I was racing to get another tie break time (19:23)

Snatches (65#) felt light and I did a set of 3 + 1 more rep

Overall, I am pleased with the Open workouts.  Aside from being a little lighter, not much would help.  CrossFit age groups are determined by the athletes age on July 14 of the competition year.  That puts me at 54 which means next year, I would be in the 55+ Masters and in all likelihood never do the workouts Rx again, but you never know. 

The Answer

John Marck had The Answer listed for a while at $20 and dropped it to $15.  Not in the best shape and needs some clean up, but I want to give it a whirl.

Given that the current retail is $399, this will certainly be fun to train with a little bit and worst case, may make the perfect base for a Roman Chair.

After clean-up this little device is not the gem I hoped it would be.  The cushion is incredibly soft and would not be good for much more than instability work.  However, the base frame is sturdy.  I will make some measurements to design the Roman Chair.

Front Squat - Metcon

Monday, March 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

WARM UP - DB, box, wall

3x

10 step ups/10 plyo step ups/5 box jumps

10 single DB deadlifts/10 single DB shoulder press/10 DB snatch

:15 wall facing HS hold

MOVEMENT/MOBILITY - band, bb, wall

*grab moderate band

:30 banded overhead tricep extension / side

:30 half kneeling banded lat stretch / side

:30 band assisted deep squat, band around hips

:30 band assisted deep squat, band around t-spine

10 spanish squats

*grab barbell

:20 back rack elbow punches

5 SLOW front squats + 5 front squats + 5 fast front squats

:20 bb calf smash / side

:20 calf stretch on wall

2 wall walks, pause every step

2 wall walks @ workout pace

STRENGTH

E :30 X 5

2 Front Squats + :03 Descent + :03 Pause in Hole

@ 40-60%

+

12:00 to Build to A Heavy Front Squat

Front Squat

1 x 1

I did 3x2@75 pounds (3 second lower, 3 second pause)

Build - 95, 115, 135, 155, 185 pounds

METCON

Health

For Time (15:00 CAP)

400m Run OR 500m Row

20 DB Snatch (50/35#)

20 Box Jumps (20/16")

10 Scaled Wall Walks

20 Box Jumps

20 DB Snatch

400m Run OR 500m Row

I ran both legs, 15# DB snatch, 6 scaled wall walks and 20" box step-ups.  Finished the Hail Mary run at the time cap.

USAWA - Jeff's 50th Birthday Bash

Saturday, March 8, 2025

Garage Gym

1230

Jarrod, Elijah and Kim came over for Jeff's 50th Birthday Bash hosted by Clark's Gym.  I planned on officiating, but ended up getting sucked into competing.  It was an interesting format with 5 lifts drawn out of hat of 10 potential lifts.

Potential Lifts (****selected)

• Bench Dip****5th
• Anderson Squat
• Jackson Press****3rd
• Lateral Raise, Lying****2nd
• One-Hand Pinch Grip Deadlift
• Strict Curl
• Press From Rack****1st
• Reg Parke Bench Press
• Roman Chair Sit-up****4th
• Seated Press From Rack

We also completed them in the order drawn.

I did OK, but was certainly not feeling like a beast.

• Press, From Rack - 105, 115
• Lateral Raise, Lying - 40, 45, 50
• Jackson Press - 0 (mobility)
• Roman Chair Sit-up - 53, 78
• Bench Dip - 0 (mobility, I could not get my shoulder to drop below my elbow)

The Lateral Raise, Lying and Roman Chair Sit-up populated some vacant records, but nothing that is going to stand for any length of time.

CrossFit Open 25.2 = 22.3

Saturday, March 8, 2025

Westbound CrossFit

0915

Warm Up

Jumping Jacks

Hip Hammy Flow

Kip Swings

Thrusters

Double Under Technique

CrossFit 25.2

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

This was a repeat of 22.3 when I completed 146 Rx reps on March 11, 2022. 

This was tougher than I remembered. Being 13 pounds heavier certainly did not do me any favors.  

I kept a similar strategy of doing singles on the pull-ups.  

The double unders started with a big set of 18 and then was going 2-3 reps before failing.  I had one other big set to finish.

The thrusters felt very heavy and I ended up doing 7 sets of 3, with a tie break time of 8:49.

The last 3 minutes were a chipper at the pull-up bar, but I did complete 15 chest to bar pull-ups.  I was not able to make it back to the jump rope or the heavier thrusters.

Doing the workout Saturday was super fun and I was able to help by judging during the next three heats.  I also enjoyed watching the coaches throw down at the end.  I was amazed at watching Ryley execute the whole thing in 6 minutes.