Tuesday, April 30, 2019

Back Squat - Frannish

Tuesday, April 30, 2019

CrossFit Golden - Greg/Lacey

1200 ~ 17 of us

Warm Up

3 rounds of

10 air squats
10 fire hydrants (3 sec pause)
10 light kb single arm thruster (pause at top)
5 active hang
5 kip swings
10 ring rows
1 min mobility

5 back squat at tempo
build to starting weight


Every 3 minutes, for 12 minutes (4 sets):
Back Squat (Tempo Low Bar - 5 reps @ 32X1)

This felt pretty good and I went

75 kg (165#)


Metcon (AMRAP - Reps)

"Fran on Repeat"
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your "Fran" time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

This was brutal.  I started with 65# and Jumping Pull-ups, which I thought was how I last did Fran.  In retrospect, I actual used 55# for Fran Sandwich (7:41 split).  During the test minute, I finished 8/8 in 42 seconds, but was not at all recovered at 60 seconds.

Rounds 1 and 2 I stuck with 8/8 at 65# and Jumping Pull-ups.  Rounds 3, 4 and 5, I scaled further to 6/6/6 for at total of 68 reps.

Monday, April 29, 2019

Snatch Complex - Metcon

Monday, April 29, 2019

CrossFit Golden - Lacey/Janet

1530 ~ 14 of us

Warm Up

20 burpees plus squat jump
10 air squat stretch
10 long band side step
10 banded pass through
10 banded good mornings
10 banded strict press
10 trunk twists (each side)
10 boot strappers
10 slow banded ohs

barbell warm up

5 snatch grip deadlift
5 high hang snatch
5 btn push press
5 ohs


For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)


Hang Snatch (2)


2 Snatch Lift-Offs + Snatch (2)



For time:
800 Meter Run
30 Burpees Over the Barbell (lateral)
15 Hang Power Snatches (155/105 lbs)

I did the 800m run in 4:06 (one of my better times to date)
I did step over burpees and finished at 8:15
I used 55# for the hang power snatches and was able to go 8/7/4.  Metcon was looking for sets of 2-3 so I should have gone a little heavier.  Finished in 10:01

Friday, April 26, 2019

Clean & Jerk - Grace

Friday, April 26, 2019

CrossFit Golden - Greg/Janet

1200 - 3 of us

Warm Up

10 minute amrap

10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility

then with barbell

3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press

then footwork

10 split jumps no barbell
5 split stance presses
8 split jerks with bar


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

Power Clean & Jerk + Squat Clean & Jerk  (1)

Build to today’s heavy.


Coaching cue - Butt back when catching clean in front rack.  Butt back when dipping for split jerk.


For Time: 

30 Clean and Jerks, 135# / 95#

Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell.  After talking to Greg, I opted to increase the weight to 95# and see how things played out.  I felt solid during the movement, but it was definitely slower.  I did singles the whole way and finished in 5:41.

DB OH Walking Lunges

4x25' with a 40# DB


I think this is the first time I have posted about nutrition.  Nutrition has slowly been occupying more and more mind share and that is long overdue.

I have never had visible abs and always maintained a stubborn layer of body fat.  Based on memory, I think I have tested as low as 15%.  When I was running in high school my weight was a very reasonable 145# on my 5'10" frame.

I have quickly and slowly increased my weight since then.

I finished college around 155#
I dropped out of medical school at 200#
I moved to Colorado at 175#
I teetered around 185# for the last 10 years
I topped out at 200# while working in the oil fields

Now, I have an additional motivator.  My A1C blood test results have been elevated at 5.8% a year ago and 6.0% this year.  Anything above 5.7% is considered pre-diabetic.  Considering the challenges my dad has faced as a diabetic, I want to stave off diabetes as long as possible.

As I have slowly been reading about zone diet, paleo and macro nutrition among others, the simple lesson is that I eat too much food, too much processed food and too many carbohydrates.

On a youtube video last night, Ben Bergeron summed it up quite simply, "Eat real food, not too much, mostly plants."  Much easier said than done.  His progression with crossfit athletes is to drive towards low body fat (10% for men or when you see abs).  Then based on blood work and performance to adjust diet. 

When pushed he did address supplements including

Carbohydrate Supplement - UCAN products
Creatine Monohydrate - 5g/day (daily)
Pre workout Caffeine - 180-200 mg (no more than a couple of times/week)
Whey Protein - Isolate for slow absorption, Hydrolysate for fast absorption

When pushed he also talked about micro nutrients.  Apparently Zinc and Magnesium supplements are the big thing.  He did caution that micro nutrients should not be addressed without blood work.

I have decided to reduce my food intake and eat more plants.  The hardest but most effective first step will be NO SUGAR!  Then reducing my dependence on processed foods.  I will eat vegetables at every meal.  Knowing that I cannot tackle everything at once and in the spirit of atomic habits, I am going to:

1) stop snacking between meals
2) stop getting seconds after my original plate

Wednesday, April 24, 2019

Deadlift - Metcon

Wednesday, April 24, 2019

CrossFit Golden - Greg

1530 ~ 10 of us

Warm Up

20 jumping jacks
10 banded good mornings
10 single leg glute bridge
5 single leg rdl (each leg)
20 jumping jacks
10 banded side steps
10 quad and lunge stretch
10 db single arm row
20 jumping jacks
10 banded pass throughs
10 banded pull downs
10 db ground to overhead

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Based on an estimated 1RM of 310, I did


I used lifting straps rather than mixed grip.  They were still grueling sets and my already tight lower back was not happy.  The last set actually felt better than the 10 rep sets.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

I scaled this to 30 du the first round and 180 singles on subsequent rounds as I could not string doubles together.

I scaled the weight to 25# DB and it was pretty tough.  I went 10/10/10 and then 8/8/8/6 on subsequent rounds.  25# dumbbell snatches were fine, but I still split them up 9/6 and 8/7.  I finished on the third incomplete round at 6 db snatches.

Reverse Hyper

I finished with 2x8x90# on the reverse hyper to traction my back a little bit.  It helped a lot.

Tuesday, April 23, 2019

Hilton Orlando

Sunday, April 21, 2019
Monday, April 22, 2019

Hilton Orlando

With Nisha on Sunday
With Diya and Nisha on Monday

The girls were excited to use the hotel gym so we did a little routine

Sunday was stretching, some DB snatches, a machine circuit and then the treadmill

Monday I worked out on my own
Treadmill - 10 min, 5.6 mph, 1% incline
Cindy - 2 rounds

later Diya and Nisha joined me and we got on the Concept 2 for 200m each then a machine circuit

They enjoyed themselves and got some exposure to strength training.

Metcon - Accessory

Tuesday, April 23, 2019

CrossFit Golden - Greg

12:00 PM ~ 10 of us

Warm Up

3 rounds of

8 half kneel bottoms up kb press
10 lateral banded steps each direction
12 scap push-ups (keep butt low)
1 short lap


Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters
8 Strict Pull-Ups
10 Toes to Bar
12 Hand Release Push-Ups

Please note times for each of the six sets.

I pushed the run times a little bit and scaled the strength stuff appropriately

Round 1 - 2:12 run / 3:43 round (pull-ups 3/2/2/1, kipping leg raise, banded hrpu)
Round 2 - 2:16 run / 3:50 round (pull-ups 2/2/1/1/1/1, kipping leg raise, banded hrpu)
Round 3 - 2:23 run / 4:03 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 4 - 2:37 run / 4:12 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 5 - 2:37 run / 4:06 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 6 - 2:49 run / 4:29 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)

By the 4th round I was splitting up the push-up sets as well.  The workout got hard quick, but I felt good about doing 400m runs the whole time.

Metcon (No Measure)

Every 60 seconds, for 8 minutes (2 sets of each):
Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 45 seconds of Side-Plank Hold (Left Side)
Station 3 – 45 seconds of Band Pull-Aparts
Station 4 – 45 seconds of Side-Plank Hold (Right Side)

reverse snow angels 30 s
plank 20 + 10 s
pull aparts 40 s
plank 20 + 10 s

Thursday, April 18, 2019

Snatch Technique - Metcon

Thursday, April 18, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 11 of us

Warm Up

1 min jumping jacks

2 rounds of

10 quadruped hip extension
10 banded clam shell
10 air squat
10 reverse grip pvc pass through
10 pvc btn press
10 pvs ohs

barbell (15#)

5 high hang snatch high pull
5 high hang power snatch + OHS complex

2 high hang snatch
2 hang snatch
2 snatch lift off + 1 snatch complex


For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)

coaching cue straight down straight up

Hang Snatch (2)

coaching cue press out shoulders for squat

2 Snatch Lift-Offs + Snatch

coaching cue flat back for lift offs


Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

I scaled this to 45# hang power snatches and was able to go unbroken
I scaled this to 60 single unders per round and could go unbroken


KB windmills - 2x5 reps each side 4kg KB

Walking Lunges with 30# DB OH 4x25 feet

Wednesday, April 17, 2019

Back Squat - Metcon

Wednesday, April 17, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~15 of us

Warm Up

2 rounds of

300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat

then w barbell

5 quarter squat
5 tempo 32X0 squat
8 back squat


Every 4 minutes, for 16 minutes (4 sets):

Back Squat (8 reps each set)

75kg (165#)

I might have been able to go a little heavier.  75kg was tough, but I was not in danger of missing.


For time:

1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)

I finished the 800 in 4:30 and then the 1200 at 7:00.  I scaled to hanging leg raises and was able to 9/6 every round.  The alternating reverse lunges were tough.  I started with 20kg and quickly switch to 16kg.  Even then, I was doing sets 8/8/4 each round.  I finished in 14:52.

Tuesday, April 16, 2019

Strict Press - Metcon

Tuesday, April 16, 2019

CrossFit Golden - Greg

12:00 PM - 5 of us

Warm Up

arm swings


3 rounds of

6 half kneel kb bottoms up press (4kg)
12 quadriped walk (f/b)
6 scap push-ups
20 sec active hang (sup, mix, pro)


Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press (2 reps)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

52 kg (115#) at 88%, this would put 1RM at 130#


Metcon (AMRAP - Rounds and Reps)

In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16
minutes of:

3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

I partnered with Josh and we agreed to move steady and not try to crush the workout.  30# DB for man makers was good (toughest part was rows).  Pull-ups were good first round, went 2-1-1-1-1 on the last round.  Burpees are burpees.  I went first and we ended up with 6 rounds + 8 reps.  I did not have that last pull-up when time was called.

Monday, April 15, 2019

Christine - Strength

Monday, April 15, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 14 of us

Warm Up

20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch

2 rounds of

60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS

with barbell

10 good mornings
10 deadlifts
build up to working weight


3 Rounds for time:

500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

This was a repeat of the Metcon on December 28, 2018, my second workout at CFG.  That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3.  This time I finished in 15:02, did full rows and jumps every rep every round.  I still scaled the weight (135#, 70% of bodyweight) and the height of the box.  A huge improvement!

First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.


Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds

The single leg deadlifts were tough.  I felt unstable and had poor range of motion.  Key coaching points.  Take sufficient step forward, retract scaps and push hips back.

Glute bridges were OK.

Side Plank, I did 30 seconds each side.

Saturday, April 13, 2019

Bench Press - Deadlift

Saturday, April 13, 2019

Buckley AFB Fitness Center

12:45 PM

Warm up with some light stretching

Bench Press


Reverse Hyper





Pre Cor Chest to Bar with 100# assist - 6 reps
Wide, Angled and Parallel pull-ups - 2 reps each position

40 minutes total workout

I was extremely impressed with the Buckley AFB fitness center.  On a quick tour I peaked into the gym, walked past the raquet ball courts (1 of which was converted for Crossfit and in addition to a rig and squat stands, plenty of wights and bars, they also had a GHD)

The primary workout room was equally impressive with benches, practical machines, a Reverse Hyper and a deadlift platform.

I did not realize it at the time, but bands and even chains could be checked out from the front desk.

Most impressive was a recovery area, complete with Normatec boots and Hyperice equipment including Hypervolt, Vyper and Hypersphere.

Crossfit Golden has a couple of Hypervolts which retail for $349.  The Vyper is a vibrating foam roller and retails for $199.  The Hypersphere seems a little intense but is the cheapest of the lot, retailing for $149.

I am still waiting to find a venue that has a Swiss Wing.  These $10K recovery products that I was turned onto by Brian Shaw seem pretty incredible. 

Normatec Boots are now retailing for $1300 and are much more compact than the set up I purchased about 5 years ago for $1400.

Friday, April 12, 2019

Bandbell "Elephant Bar"

Friday, April 12, 2019

CrossFit Golden - OPEN GYM

11:00 AM

Crossover Symmetry - activation

Bandbell Bench Press

24kg - This was tough and I asked for a spot.

I did 8 reps at each weight with a good hold at the end

Bandbell OH Press Hold


This was tough, my plan was to do OH Squats, but I was not stable enough.

GHD Hip Extension 

2x8 reps

GHD Sit-ups

5, 6, 8 reps

Parallette Knee Tucks and L-sits

a few attempts, but was not happening

Walking Lunges

300 ft (unweighted)

1 hour total workout

Thursday, April 11, 2019

Strict Pull-ups - HS Hold - Metcon

Thursday, April 11, 2019

CrossFit Golden - Lacey

12:00 PM ~8 of us

Warm Up

12 min AMRAP of

10 arm circles f/b
10 throwdowns
5 face down & face up scorpions
10 banded face pulls
10 scap push-ups
1 wall climb w/3 sec hold
1 min row (good form)

I finished 2 rounds


Every 90 seconds, for 12 minutes (4 sets of each):

Strict Pull-Up (As Many Reps as Possible in 60 seconds)
Handstand Hold (Hold for 25 - 40 seconds (Seconds = reps))

The pull-ups were tough and I got 7-6-5-5 on the respective rounds.  Typically the last 1 or 2 reps was more chin to bar than chin over bar.

The handstand holds were not much better.  I managed 30-20-20-20 on the respective attempts.


Three rounds for time of:

30/20 Calories of Rowing
20 Abmat Sit-Ups
10 Strict Handstand Push-Ups

I had to scale the HS push-ups.  With options of strict to 2 abmats, kipping from 2 abmats or dumbbell presses.  I went with 30# DBs and was able to do sets of 5.

Total time was 12:55

After the workout and catching my breath, I tried kipping HSPU from 3 abmats and was able to get a few.  I did singles with a minute rest between each one.  The 4th one did not happen.

Wednesday, April 10, 2019

Power Clean and Jerk - Metcon

Wednesday, April 10, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~12 of us

Warm Up

1 min on back with KB for stability scorpion oblique stretch
1 min ankle mobility
1 min front rack stretch

3 round of

5 air squat
5 pass through
5 strict press pvc
5 front squat pvc
5 sotts press pvc

Sotts Press = Sots Press - Named for Viktor Sots, a Soviet weightlifter from the early 1980's, is a press to overhead from the clean receiving position (i.e. the bottom of a front squat).  It has come to mean any press to overhead from the squat position, behind the neck, etc.

with barbell
2 clean deadlift
2 hang power clean
2 full power clean
3 sotts press (with pvc)

split jerk
10 foot drills
4 split jerk press
8 split jerk

Power Clean and Split Jerk

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Jerk  (2)
Build over the sets to establish a 2-RM power clean & jerk.

65kg (144#) PR!!


Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

I scaled this to step over the bars and a 40kg barbell (88#).  I got through the round of 9, finished 12 burpees and 4 ground to overhead (power clean and push press).

Reverse Hyper

DB Overhead Walking Lunges
4 x 25' x 20# DB

Tuesday, April 9, 2019

Front Squat - Metcon

Tuesday, April 9, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM ~ 11 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat

8x20 kg
5x40 kg
1x92 kg (203#)


Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.

I scaled this to 60 kg (65% of 1RM).  First round was good run in 2:25, 3/3/2 on squats for 4:16.  Second round was slower with run in 2:30, 3/3/2 on squats for 8:20, Last round was tough with a 3:00 run and the squats took me to 12:58.

Reverse Hyper


Monday, April 8, 2019

OH Squat - Pull-ups

Monday, April 8, 2019

CrossFit Golden - OPEN GYM

11:15 AM

Warm Up

Air squats
pass throughs
foam rolling
PVC OH Squats

OH Squats


3 reps for both sets of 37kg (82#) PR!!!



Abmat sit-ups


40 minutes total workout

Sunday, April 7, 2019

Craig's List Shopping

Troy olympic deep dish machined plates (8) 45s (4) 25s (4) 10s (2) 5s (2) 2.5s $1/lb obo $450 set obo
Rep fitness barbells $80 each obo
One of them has center knurl
Would consider trade deals for 36kg and up kettlebells
Keywords: weights fitness powerlifting crossfit 

When this post was originally made there was also an Rogue S1 Squat Rack for $240 and a Rogue Flat bench for $120.  This represents about 60% of retail value.  I assume these sold.

The plates were originally listed at $1/pound for the 515 pounds of machined plates, now it is listed at $450 for the set or about $0.90/pound.  Most home gyms are set up with bumpers.  The big advantage to iron plates, besides looking and feeling awesome, is that you can load up a barbell sufficiently for deadlifts without running out of room.  I originally considered grabbing a pair of 45's for $90, but then thought better of it as I would have rather had a extra set of 45 crumb bumpers for $112.

The Rep Fitness barbells are in a pretty big rage, but this is probably a reasonable price.

The big perk to all of this is that it was just across the street from my house.  I considered the squat rack, but would really prefer a fold away squat rack.

UPDATE:  Only (4) 45s left and the barbells.  The seller is asking $200 obo for the plates.

UPDATE:  Same stuff is left, seller asking $180 obo for the plates.

Saturday, April 6, 2019

Crossfit Gym Downsizing

I saw a post on Facebook recently that a Crossfit Gym was downsizing and was making some of the equipment that would not fit in the new space open to the Crossfit community.

I have a few items on my list to complete a home gym so I felt obligated to stop by.

Gyms Merging Sale!! Friday Saturday Sunday. As we combine equipment from two gyms, we have too much to fill our space. Pass this around if you know anyone looking for:

rogue hi-temp bumpers, rogue HD bumpers, rogue barbells(45/35/15), OSO collars, Model D rowers, floor mats 3/4" thickness, 3-way box jumps, york squat/bench racks, flat benches, dynamax wall-balls, ader kettlebells, atlas stones, tractor tires, airdyne bikes, timer clocks, abmats, rogue red folding mats, rogue wooden rings w/ competition straps, assistance bands, paralettes, floor scrubber, fridge, iMac, TVs, receiver, gym speakers, sonos connect, ikea cubbies...

If you don't see it listed ask me I probably left it out. Literally enough for someone to start a whole gym or studio with. This is the best quality stuff. Prices for most things are 1/2 of retail with the exception of bumpers and rowers. Anyone wants first dibs I'll be here (275 Waneka Parkway, Lafayette) 1:30-4:30 today; Saturday afternoon 12-4, Sunday 9-11 and 2-4. Or PM me if you need a different time.

While I certainly do not need any of this stuff, I had my sights set on Rogue HD Bumpers, a Model D rower, a York Squat Rack, a 20# Dynamax Wall Ball, an Atlas Stone, Tractor Tire, Gym Clock and a set of paralettes.  The prices were fair for the equipment I was interested in, but by no means a bargain.

Rogue Hi-Temp Bumpers - $1.25/lb (retail $1.89/lb)
Rower - $725 (retail $900)
Dynamax Wall Ball - $75 (retail $125)
Atlas Stone 70# to 135# ~$0.33/lb
Tractor Tires - $25
Gym Clock - $100 (retail $260)
Paralettes (PVC) - $25
Abmat - $15

In the end, I ended up getting a 70# stone and a 95# stone for $60.  I have been scouring Craig's List and Facebook for stones for the past 3 months without success and really was not in the mood to make them from my own molds.  I was on the fence regarding the gym timer and a set of 45# bumpers.  I would still like a gym clock, but will wait until I have a dedicated workout space.  I will pay the premium when required.  In regards to the bumpers, that is less than what I paid for my original bumpers ($1.50/lb) but not by enough for me to go forward with the $110 cost.  I have enough weight at home for my home use.

Friday, April 5, 2019

Front Squat - Metcon

Friday, April 5, 2019

CrossFit Golden - Janet/Lacey

1630 ~ 9 of us

Warm Up

air squats
duck walk
lateral lunges
plate thrusters
mountain climber - rotate knee
ankle driver
bear crawl

Front Squat

Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat (2)
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

65, 70, 75, 80, 85kg (188#)


Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

75# thrusters
V-ups (that turned into knee ups)
20" Box Jump Overs


Walking Lunges with 50# racked on right shoulder

Wednesday, April 3, 2019

5K Run

Wednesday, April 3, 2019

CrossFit Golden - Greg

12:00 PM ~ 11 of us

Warm Up

Line Drills
high knees down / butt kick back
lunge and twist torso
toy soldiers
pull toe
mountain climber stretch down / jog back
broad jump down and back

1 min figure 4 stretch
1 min couch stretch
2 min IT band foam roller

5K Run - Max Effort

The 5K course is out the back door and 4 big loops on the outside sidewalk of Corporate Circle complete with a nice big hill that I walked on parts of it every lap.  I was still thrilled to finish in 39:15.  A far cry from my glory days, but still a great mental accomplishment

Tuesday, April 2, 2019

Over Head Squat - Metcon

Tuesday, April 2, 2019

CrossFit Golden - Lacey/Janet

12:00 PM ~7 of us

Warm Up

400m Run

2 Rounds of
10 air squat
10 pass through
10 pvc back squat
10 btn snatch press
10 oh pvc duck walk
10 sotts press
10 ohs (dump last one on second round)

Overhead Squat

Six sets of:

Overhead Squat (3)

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Bail the last rep of the first set:  drop knees forward and keep arms straight and drop backwards


Coaching points - fight for position and avoid butt wink, facing the wall and squat to 12" box work on keeping torso raised, belly tight and pushing knees out to slowly work into a stable position at the bottom

I did this on the last two sets and maintained a reasonable position at 70#


For time:

Run 1200 Meters
20 Squat Snatches (135/95 lbs)

800 in 5:00
1200 in 7:50
20 power snatches 75# at 13:25

Scaling to power snatches was appropriate.  I got some good coaching on my overhead squats.

Reverse Hyper

Foam rolling

Monday, April 1, 2019

Metcon - Core Work

Monday, April 1, 2019

CrossFit Golden - Lacey

12:00 PM ~ 20 of us

Warm Up

300m Run
Good mornings with PVC to hand-shoulder-butt
5 hand release push-ups
30s banded pull aparts
30s banded face pulls
good mornings with pvc to hand-shoulder-butt
quarter squat jumps
5 hand release push-ups
1 minute jump rope

10 scap activates
10 shoulder circles
3 negatives

10s hold top of dip
10s hold bottom of dip
3 negatives

Metcon (Time)

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

I scaled this to 160 single unders, 20kg Russian KBS, Matador dips and strict pull-ups.  I got through the first half of the pyramid in 6 minutes.  I got through the rope skips in 2 sets, the KBS in 2 sets, the dips were doubles and the pull-ups were singles.  It took me 5:30 to do the run.  The next half was much slower and took me 8 minutes.  The pull-ups started great and went 3-2-1-1-1-1-1.  The dips were doubles to 10 and then singles the last 10.  The KBS were 4 sets.  Finally, the rope skips were brutal and I broke at 17 and then 28 before finding a rhythm and getting through the workout in 19:32.  I was relieved to not hit the 20 minute cap.  I scaled it perfectly.

Weightlifting - Core

Every minute, on the minute, for 10 minutes (2 sets of each):

Supine Ring Rows (8-10 @ 2111) ~5-6 per round, feet on 12" box
Side Plank (Left) (40 seconds) ~on elbow, feet splayed
Side Plank (Right)  (40 seconds) ~on elbow, feet splayed
Reverse Snow Angels (15) ~5-6 per round, reminded to keep elbows straight
Hollow Rocks or Hold (30-40 seconds) ~curled up and extended holds

Walking Lunges
300 feet (unweighted)