Power Clean

Wednesday, February 27, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~ 20 of us

Warm Up

scorpions front 10 quick
mountain climbers stretches
frankenstein romanian deadlift

row

squat stretch calves
squat rotate knees in/out circles
quarter squat jumps

row

Barbell Warm Up

5 high shrugs
5 muscle snatch
5 high power clean
-
5 hang power clean
5 power clean

Weightlifting

Every 90 seconds, for 24 minutes (8 sets) of:

Power Clean (3 Reps )
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

Tall Box Jumps (6 Reps)
(step down – do not jump down)

Box Jump / Power Clean
20 / 95
24 / 105
24 / 115
24 / 125
24 / 135
24 / 145
24 / 155 (missed 3rd rep)
24 / 155 success

Metcon

For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)

7:25.  I got off the rower at 3:20 and slow transition to 20" box.

Fortunately I went in the 4 minute staggered group so I had a little more time to rest.  It also allowed me to try a 30" box jump.  I landed it, but would have struggled with 6 reps during the weightlifting workout.

Gymnastics Grips

It seems like I have a never ending quest to accumulate more stuff.  My latest goose chase started by watching the "What's in your bag?" series on you tube.  It made me realize that I had never tried using gymnastics grips.  I talked to one of the coaches at my box and she let me try an unbranded pair that looked a lot like wodfitters.  I felt really comfortable using those for pull-ups and decided to get a pair of Da Vinci's based on cost and lack of plastic buckle.

UPDATE:  I used the Da Vinci mobility grips in 19.2 and they worked pretty good.  Without the buckle, they are a little tough to get snug.  They did improve my grip, but in the future I am going to shoot for a larger size as I think I would like to try a grip with more wrap.  I ended up ordering a pair of Wodfitters in size large.  The Wodfitters in a large were much more comfortable and offered me plenty of support.  I will continue to use these until I start getting really good at T2B, Kipping Pull-ups or dare I say my first Bar Muscle Up, then I will consider a set of Victory Grips.

• Da Vinci Mobility - Medium - $7 on Amazon - no plastic buckle
• Wodfitters - Medium - $15 on Amazon - plastic buckle, liked these when I tried them at the gym
• Victory Grips - Large - 3 finger leather grips - $45 from Victory, internet favorite
• Bear Komplex - $40 from Rogue, sponsor a lot of athletes
• Jaw Grips - Medium - $33, Australian brand, well reviewed

Grips are measured from either the crease of the wrist to the base of the fingers (4 and 1/8 inches) or the crease of the wrist to the base of the longest finger (6 and 5/8 inches) for me.  After ordering the Da Vinci grips, I decided to size up one when ordering Wodfitters and these were much more comfortable.

Grips have been around forever and there are a lot of variations on the theme.  The consensus seems to be that when properly used, they will improve your grip and protect your hands.  This is a particular issue with kipping pull-ups, toes to bar and muscle ups.  These items will wear out like socks depending on how often you use them and how well you take care of them.

Victory Grips are the hands down favorite on the internet, with nothing but positive reviews.  They are not particularly expensive, but if I am not getting a lot of use from them, I would rather have a $7 pair of grips than a $45 pair of grips.

In between gymnastics grips and gloves, there are also wodies (by Jerkfit) and Jaw cloth grips.  These protect your hands without the bulk and support of gymnastics grips.  I might try a pair of these sometime as well.  They often incorporate wrist support.  They do not improve grip in terms of transfer of load to wrists.

Gymnastics wraps when worn properly wrap around the bar and transfer some of the load to your wrist (similar to lifting straps).  That is why construction is important.  Leather stitched to nylon is prone to ripping.  Similarly hardware on the wrist is prone to discomfort.  The other criteria is material.  Leather is the traditional material and companies offer cow and kangaroo leather with various finishes and colors.  Leather stretches.  Synthetic materials are also available (should not stretch), but they will have a different feel.  Brands differentiate themselves by thickness as well.  It is a personal decision and you have to try a lot of stuff to decide what works for you.

While on this adventure, I have also considered buying 

Jerkfit Nubs - Medium (for 22mm thumb knuckle) - $10 instead of using tape for my thumbs during Olympic lifting

Rep Fitness Nylon Weightlifting Belt - sized TBD - $11.25 for metabolic conditioning workouts (I use my leather belt for weightlifting); Purchased size Large from Rep Fitness on 2/28/2019

Hand care tools - callus shaver, files, sand paper, etc.  I set up a tooth brush with sand paper and it was completely ineffective.  If I start getting troublesome calluses, I will buy a callus shaver.

The "What's in your bag?" series also got me thinking that I should probably keep an extra pair of socks, t-shirt, mobility stuff, nutrition and first aid in my gym bag.

Push Press

Tuesday, February 26, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM - 16 of us

Warm Up

10 minute AMRAP

DB OH carry around gym (20#)
10 Murphy Press (stabilize one shoulder with kettlebell, rotate/pronate dumbbell while pressing with other shoulder)
5 Plank walk out
30 second shoulder stretch

I did 3 rounds

Barbell Warm Up

empty barbell
10 strict press
5 dip stand
10 push press

Weightlifting

Five Sets of:

Push Press (3-4 reps)

Rest 2 minutes

Build to today’s heavy 3-4 reps.

I went 95/105/115/125/135#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

The Alternating OH Reverse Lunges were new to me.  I used 35# and was still unstable and bending my elbows instead of keeping them locked out.

First round - banded pull-ups
Second round - could not hold banded unbroken
Third round - jumping pull-ups
Fourth round - jumping pull-ups

3 Rounds + 23 reps

Metcon - Run, DU, Burpee, Row

Monday, February 25, 2019

CrossFit Golden - Lacey/Greg

12:00 PM

Warm Up

3 rounds of

30 jumping jacks
10 lunges (stretch)
10 high knees
10 butt kicks
5 inch worms

Mobility - Figure 4, Couch Stretch, Scorpions (Front/Back)

Metcon (AMRAP - Rounds) 

In teams of two, with only one person working at a time, Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run
40 Double-Unders 
15 Burpees
40 Double-Unders
40/30 Calories of Rowing

Partners will alternate each movement. Example: Round 1: P1 – (run/row), P2 Double unders, P1 Burpees, P2 Double Unders, P1 Row. Round 2: P2 – (run/row), P1 Double unders, P2 Burpees, P1 Double Unders, P2 Row

I partnered with Joe and went first doing the 400m run, rest, 14 burpees, rest 30 calorie row

Joe finished the round and I did 33 DU then 30 DU

The second and third round were a little slower.  I did the 400m run, got 11 burpees, 30 calorie row and between 25 and 30 DU per round.

burpees were scaled to one minute
DU were scaled to 30 seconds.

Joe finished the 3rd round with 1:40 remaining and I went out for the first 400m run of round 4 but did not complete it.

Deadlift - Back Squat

Saturday, February 23, 2019

BeStrong Strength and Conditioning

2:00 PM

Warm Up

Air squats, hip hammy stretches

Deadlift

135
185
225
245
275
295x2

Back Squat

95
135
155
185
195x2

DB Military Press

30
40
50
55x2

50 minutes total workout

19.1 Wall Ball - Row

Friday, February 22, 2019

CrossFit Golden - Lacey/Greg

12:00 PM

Warm Up

Light Row - 2 min - 600 cal/hr
2 inch worm
8 lateral lunges
15 unbroken light WBS (10#)

Goal Pace Row - 2 min - 700 cal/hr
2 face up scorpion
2 face down scorpion
8 hamstring sweeps
15 unbroken goal WBS (20#)

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

(Scaled would have been a 14-lb. ball)

162 Reps

My goal was 4 rounds and I was shooting for 3:30/round.  My first round was a little fast as I got through with the wall balls in a minute (8-7-4) and then got on the rower for a sub 2 minute row (~650 cal/hour).  The second and third round of wall ball shots was tough (5-5-5-4), but I could maintain form and then rest on the rower (~600 cal/hour).  Then everything went to shit.  With 5 minutes left, I started the fourth round and managed (5-5-5-4), but took longer breaks between sets and my form started to fall apart in terms of keeping my torso upright.  The row pace was slow (~575 cal/hour), but I finished the round with a minute left.  My 3rd wall ball shot was a no rep, but I regrouped and knocked out 8 unbroken after that for a total of 10.  I felt really good about the effort and have no intention of repeating the workout.

The 20# wall-ball is a beast.  I usually train with the 14# wall-ball.  I was pleasantly surprised that I could manage 86 wall-ball shots to a 10 foot target.  I might have to try Karen (150 wbs; 20#; 10' target).

I was wiped out.  I did some downward dog and cobras, foam rolled my back and tried to do the first set of weightlifting unsuccessfully.

Weightlifting

Three Sets of: 
Windshield wipers (10-12 Reps)
Rest 60 seconds

Half Kneeling Landmine Press (5 Reps each arm @ 20X1)
Rest 60 seconds

Snatch

Thursday, February 21, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

Hip/Hammy stretch

then

7 min AMRAP

5 trunk twists
5 good mornings
5 pass throughs
5 btn strict press
5 ohs
5 drop snatches

then

barbell warm up

5 snatch dl
5 snatch shifts
5 high pull
5 muscle snatch
5 power snatch + ohs
5 snatches

Weightlifting

Building over the course of 10 sets, for 20 minutes (10 sets):

Snatch (1.1)
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

I went 55-60-65-65-65-70-70-70-70 (for 9 sets total, fairly steady on my 70# OHS)

Metcon

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:

30 Air Squats
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

I scaled to 25 air squats, 10 DBS (25#) and 5 Box HSPU and managed 3 rounds + 7 reps, pacing pretty well the whole way.

Row

Wednesday, February 20, 2019

CrossFit Golden - Greg

3:30 PM

Warm Up

Line drills

Jog
High Knees/Butt Kicks
Bunny Hop
Inch worm/Jog back
Mountain climber Stretch/Jog back
Kick to opposite hand
Shuffle
Bear Crawl

Stretches

Figure four - 30s each leg
Couch stretch - 30s each leg
Foam Roll IT Band - 30s each leg

Metcon

In teams of two, with only one member working at any one time, complete 5 sets each of:

Station 1 – 1000 Meter Row
Station 2 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 40 minutes.

I paired up with Tim and while he was able to get 1000 meters every time in under 4 minutes, I was not.

I capped myself at:

923
930
919
917
921 meters

I felt pretty good about pacing overall, but need to get to the point where I can hold a 2:00 min/500 pace instead of a 2:20/500 pace.  The 4 minute rest certainly helped me push a little harder.

Back Squat

Tuesday, February 19, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

6 min AMRAP

6 Burpees
6 Banded Skaters
6 Banded Squats
15 second wall set (single leg)

Then build up for Back Squat

8x20kg
6x40
5x50
4x60
2x65

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of:
Back Squat (Max Reps)

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

During Rest – Thoracic/wrist/front rack stretching

I did
65
67
69
70
70kg for 6 reps (154#, estimated 1RM = 182#)

Metcon

Metcon (AMRAP - Reps)

Against a two-minute running clock, complete:

3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

I used 65# and was finishing between 1:04 and 1:08 and managed 6-6-5-5-5 burpees by the end of the 2 minutes.  It felt like a lot of time under tension and my wrists were feeling it.  I added wrist wraps for the last 2 rounds.

Skills

Monday, February 18, 2019

TruFit - 120th

2:00 PM

Warm Up

Treadmill walk for 5 minutes

Foam Rolling

Handstand holds

Candlestick to stand attempts

Leg raises

Pistol squat technique - to 24" box and 20" box, then tried to lower and assist with rope to get up.

10 strict pull-ups

2 kipping pull-ups

then chest to bar singles and attempts.  4 individual C2B pull-ups

Bench Press

95x8

115x7

135x5

155x3

60 minutes total workout

Snatch - Back Squat

Saturday, February 16, 2019

TruFit 120th

1:00 PM

Warm Up

Walk on treadmill - 5 minutes

Foam rolling

Pass throughs

PVC OH Squat

Snatch plus OHS

Worked up from 55# to 65#, then power snatches at 75, 85 and 95#

Back Squat

95
115
135
155# - felt heavy

1 hour total workout

Goat Day

Friday, February 15, 2019

CrossFit Golden - Open Gym

1:00 PM

Warm Up

Air Squats
Pass Throughs
PVC OH Squats

Rope Climbs

5 climbs - first 3 were every 90 seconds, then failed attempt and went on 120 seconds

Jump Rope

10 minutes - doubles with rest between sets, best unbroken was 28
(right calf started to tighten up a the end)

Hand Stand Technique

head stand hold
hand stand hold 2x
hand stand lower to 3 mats
hand stand lower to 2 mats 2x
wall walks 3x

Pull-ups

5 sets of 2 reps

50 minutes total workout

Deadlift

Thursday, February 14, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

1 min Air Squats/Burpees
Single leg Frankenstein / RDL
Mountain climber stretches
Banded plank walk
Banded hip hinge
Heavy KB deadlift (yellow)

Deadlift warm up

5 RDL
5 Good Mornings
10 empty bar DL
Build up to 70%
5x135
5x155

Every 2:30, for 15 minutes (6 sets):

Deadlift 

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

5x165 est max 235
5x175 est max 235
3x185 est max 230
2x195 est max 230
5x185 est max 230
5x185 est max 245

I would put my max at around 275, so 185 was on the light side, so I should have aimed for 205, but I wanted to focus on the metcon.

Metcon

Four rounds for time of:

400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar

I scaled this to 25# DB snatches and kipping leg raises.  My big challenge was to run all 400m each time which I managed with times between 2:30 and 3:00

Round 1 Run 2:34 / Total 4:07
Round 2 Run ~2:40 / Total 8:12
Round 3 Run ~3:00 / Total ~14
Round 4 Run 3:00 / Total 17:13

The weather was perfect for running and I felt really good about the effort.  I could have gone 35# on the DB snatches. 

Push Press

Wednesday, February 13, 2019

CrossFit Golden - Greg/Lacey

12:00 PM

Warm Up

2 round of

inch worms
pass throughs
prone press
kb in front rack banded side steps
plank pass through
kb push press (1 kb only)

then

front rack stretch/smash
10 dip pause
10 push press with barbell only

Push Press

5 sets of 5 reps (build to heavy 5)

75
85
95
105
115#

Metcon

12 min AMRAP

15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups

I scaled this to step up burpees, 75# push presses and 6 strict pull-ups.

First round was good, finished in 4 minutes, second round was rough (~5 minutes), with three minutes remaining, I barely made it through the burpees.

Fit Republic was here, giving out food.

Muscle Up Progressions

Tuesday, February 12, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

10 KB Goblet squat
10 Superman / hollow hold
10 Cossack squats
5 ring rows
15 sec FLROR

then try a few candlestick to standing and muscle up transitions

Gymnastics

Every 2 minutes, for 12 minutes (3 sets of each):
Ring Muscle Ups  (Max Reps in 45 Seconds)

OR

3 Rolls to Candlestick +
3-4 Low Ring Muscle Up Progression

Alternating Pistols (16-20 Reps)
(if you’re proficient, add weight with a kettlebell)

I did rolls to candlestick but could not stand them up without a mat.  Low ring MU progressions were OK.  For pistols, I did them to a 20" box.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 –200/150 Meters of Rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Reps per round: 37 Reps
1 rep - 200/150m row
1 rep - 30 sec unbroken FLROR

I scaled this to 150m row
25# DBs for 16-14-12-12-12
10 BJ to 20" box
I could not hold 30 seconds on the floor, but would reset periodically

27-25-23-23-23

Clean and Jerk

Monday, February 11, 2019

CrossFit Golden - Lacey/Greg

12:00 PM

Warm Up

Hip/Hammy stretch
30 sec air squat
30 sec banded glute bridge
30 sec banded side steps
30 sec burpees
30 sec banded shoulder wall walks
30 sec shoulder swimmers on ground
30 sec jump squats (do not string together)

Barbell Warm Up

5 high pulls
5 high hang cleans
5 hang cleans
5 cleans
-
5 strict press
5 push press
5 push jerk or split jerk

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Clean and Jerk (1 Rep)

Build over the course of the 10 sets to today’s heavy. Encourage Full Squat since that is in the workout.

75-85-95-105-115
125-130-135-140-145#

145# matched my November 20, 2016 PR!

Metcon

"2008 CrossFit Games Finale"

For time:
30 Squat Clean & Jerks (155/105 lbs)

I scaled this to 25 reps at 75# and finished in 8:12.  My goal was to spend around 9 minutes under tension, but chose not to finish all 30 reps.

Cleans

Saturday, February 9, 2019

TruFit - 120th

12:00 PM

Warm Up

Treadmill, 5 min walk

WMCF Dynamic Warm up

Cindy - 2 Rounds

Front Squat

5x45
5x65
5x85

Clean + Front Squat Complex

3x65
3x85
3x95
3x105
2x115
2x125
2x135
2x145

Finished with 6x5 = 30 burpees

1 hour total workout

Goat Day

Friday, February 8, 2019

CrossFit Golden - Open Gym

1300 to 1400

Warm Up

Row 5 minutes

WMCF Dynamic warm-up

Foam Rolling

Banded Shoulder Stretches

HS Technique

headstand hold

handstand hold

HSPU to 3 abmats

HS lower to 2 abmats

Jump Rope

10 minutes of singles, drills, doubles

Snatch

Snatch Complex - snatch from floor + 2 OH squats

35
45
55
65#

Deadlift-Jump Rope Metcon

Thursday, February 7, 2019

Crossfit Golden - Coach Lacey/Diedre

12:00 PM

Warm Up

EMOM x 12 min

6 kettlebell rack reactive step up - 8kg

8-10 banded pull through

30 jumping jacks

calf/hamstring stretch

Metcon

Three rounds for time of:

15 Deadlifts (225/155 lbs)
50 Double-Unders

This Metcon was brutal.  I started with 135# and the first round felt OK.  A good 8/7 and then 150 single unders.  The second round, I stripped to 115# after going 5/3/3 at 135#.  Looking at the clock, I scaled to 100 single unders.  The final round I did at 95# which felt light, but sustainable for the 8/7 split.  I finished again with 100 rope skips

Time 7:10

Weightlifting

Three Sets:

Single Leg Romanian Dead Lift (6 reps each leg @ 4011  )
Rest 60 seconds
Barbell Glute Bridge (6 reps @ 20X1  )
Rest 60 seconds
Candlesticks (3 Reps)
(1 rep pike/1 rep staller/ 1 rep pancake)
Rest 60 seconds

I used 8kg KB for the SLRDL; 65# for Glute Bridge

February Pull-up Challenge

Day 01

supposed to be Feb 4

completed Feb 6

20 negative pull-ups
25 ring rows
2x30 second plank

Day 02

supposed to be Feb 5

completed ???

set of max effort push-ups

then 3 sets of 40% of max effort push-ups (eg max 10, 3 sets of 4)

Day 03

supposed to be Feb 6

completed ???

rest day

Day 04

30 negative pull-ups

3 sets of max effort dead hang

Day 05

Set of max effort push-ups

5 sets of 25% of max effort set

Day 06

45 negative pull-ups

3 sets of max effort flexed arm hangs

20 inverted rows

Snatch Complex - Metcon

Wednesday, February 6, 2019

Crossfit Golden - Lacey/Greg

12:00 PM

Warm Up

2 Rounds

30 seconds air squats
10 drop squats
10 fast mountain climbers
10 pvc pass through
10 good mornings
10 jump squat with pvc
10 pvc oh squat
10 duck walk pvc

with PVC then Barbell

5 snatch lift off
5 high hang snatch
5 hang snatch
5 full snatch
1 complex

Snatch Complex

Building over the course of 20 minutes (10 sets):

Snatch Lift Off + Snatch (2 Snatch Lift-Offs + Snatch)

A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your lift-off, reset and perform a full snatch

55
55
55
60
60
65
65

Feedback

1. maintain tall chest - do not collapse when getting set
2. past knees, bring bar back to hip crease
3. at contact bring bar straight up, flip and get under

The tape worked well.  I should have brought my lifters.

Metcon

For time:

Row 800 Meters
30 Power Snatches (135/95 lbs)
200 Double Unders

I scaled this to 55# power snatch and 400 single unders.  Finished rowing at about 3:50.  Finished power snatch at about 8:15.  Finished jump rope at 12:52.

Shoes - Update

I love shoes!

• 4/10/2015 Reebok Nano 4.0 (Size 9.5) - retired
• 8/28/2015 Adidas Powerlift 2 (Size 9.0) - active use
• 10/27/2015 Inov-8 F-Lite 195 (Size 9.5) - semi-retired
• 9/8/2016 Reebok Crossfit TR Lite (Size 9.5) - shelved
• 6/2017 Inov-8 All Train 215 (Size 9.5) - active use
• 2/6/2019 Nike Metcon 4 Training (Size 9.5) - on the way

While I admit that I have an issue with shoes, I have done OK with the rest of my WOD bag, the last purchase being Liquid Chalk in September of 2016.

My WOD bag today needs to be trimmed down.

KEEP

Powerlifting shoes - Adidas 9.0 WOD specific

WOD shoes - Inov-8 9.5 WOD specific

Running shoes - Saucony 9.5 WOD specific

Lifting Belt - Weider Large YES

Rock Tape Knee Caps - 5mm Large YES

Jump Rope - Jump-N-Rope 1.5 (106") YES

Tape - Misc, Jaybird Elastic Adhesive 2" YES

Wrist Wraps - Nordic 14" YES

Albuterol YES

Round Counter YES

REMOVE

Hand Armor Liquid Chalk ***Don't use now that at Crossfit Box NO

Long Socks - Adidas Soccer ???

Calf Sleees - SLS3 Compression Day Sleeves Men's Size 4 ???

White T-Shirt ***Haven't used in forever, no tire flips NO

Fitness Bands ***Don't use now that at Crossfit Box NO

$5 ???

Gloves - Mechanix Wear Original Vent Glove, Covert, Medium ???

I have been using a Planet Fitness duffel bag with a couple of mesh pouches for organization which is more than sufficient.  Sometimes, I also have a shoe bag and a couple of workout towels on hand as well.  If I were so inclined, I could also bring my own barbell collars, but that seems a little over the top.

Front Squat - Metcon

Tuesday, February 5, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds of

1 minute jump rope
Star Plank (15s each side)
10 mountain climber circles
10 segmented/banded glute bridges
10 air squats 32X1 tempo

Front Squat Warm Up

6 min

Front Rack Stretch
5 quarter squat / finish rep
5 squat at 32X1 tempo
build weight

Front Squat

Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat ( 1 rep @ 32X1)
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

115
135
145
150
155
160

Maintained good cadence throughout

Metcon

Metcon (AMRAP - Reps)

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) (RX+ 185/125 lbs)

I used 95# and managed 4-4-3-4 reps for 15 total reps.

Baseline - Bench Press

Monday, February 4, 2019

CrossFit Golden - Greg/Lacey

12:00 PM

Warm Up

Hip/Hammy Stretch

then

2 rounds of

20 hard pulls on rower
5 inch worms
10 air squats
10 scorpions (face down/up)
10 scap push up
10 ring rows

then 2 minutes of mobility on own

Baseline

500m row
40 air squats
30 sit-ups
20 HRPU
10 Pull-ups

7:00.  I felt really good about this time.  All of my movements were clean and I paced well.

Bench Press

Work to 1RM

45
95
135
155
175
185
195#
200 failed

Run

Sunday, February 3, 2019

Home

2:30 PM

Run on Little Dry Creek Trail (out and back)

2.0 miles

Run - Deadlift - Back Squat

Saturday, February 2, 2019

BeStrong Strength and Conditioning

2:30 PM

Run along Rocky Mountain Greenway Trail and then back on road.  1.6 miles

Trail was still pretty muddy

BeStrong

Deadlift

5x135
5x185
5x225
3x245
2x265
1x275#

Back Squat

5x135
5x155
5x175
3x185
3x185#

Finished with pull-ups
3-2-2-2-2

45 minutes at BeStrong, ~25 minute run.

Bench Press - Metcon

Friday, February 1, 2019

Crossfit Golden - Lacey

12:00 PM

Warm Up

Partner slam ball tosses

10 throw like WBS
10 each side throw sideways
10 throw overhead
10 each side pass (back to back)
10 russian twists (setting ball in the center, 1 partner each side)

I partnered with Zach and we used a 15# slam ball

Weightlifting

Five sets of:

Bench Press ( 2-4 reps @ 20X1)
Rest 90 seconds
Ab-Wheel Roll-Outs (6-8 reps @ 3020 )
Rest 90 seconds

I did
4 x 135
4 x 155
3 x 165
2 x 165
2 x 165

and 6 roll-outs each round

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run
20 Toes to Bar
20 Hand Release Push Ups

R1 - 400 meter run, lowers on floor, 20 HRPU (4:41)
R2 - 300 meter run, lowers on floor, 16 HRPU / 4 Knees (4:26)
R3 - 300 meter run, lowers holding rig, 20 knees (4:45)

14:00 total.

Swim

Friday, February 1, 2019

Meyers Pool

6:30 AM

Lap Swim

16 x 50 FR

1 x 25 BA

1 x 25 BR

~30 minutes

Meyers Pool

Drop in rate at Meyers is $4.50 (for residents).  A 20 punch pass is $74 (for residents), which works out to $3.70/visit.  Annual pass is $267.

If I choose to do Masters Swimming, the 5:30 AM T/Th and 6:30 AM Saturday would work for me.  You get a 7 class trial, then 20 punch cards are $140, semi-annual $245, annual $436.

In terms of review, I did not see a single change since the last time I swam there.  It is kind of stuck in time, which is perfect.  Simple, no frills, clean, cool water.