Shoulder Press - Metcon

Wednesday, May 29, 2019

Crossfit Golden - Greg

1200 - 15 of us

Warm Up

2 rounds with pvc of
10 trunk twists
10 pass throughs
10 around the worlds
10 front rack stretch
10 shoulder press
10 push press

empty barbell
klokov stretch
5 - 5 count press
5 - 5 count negative
5 shoulder press

Weightlifting

Every 2 minutes, for 12 minutes (6 sets) of:

Shoulder Press
Set 1 – 5 reps @ 75% -- 95
Set 2 – 3 reps @ 80% -- 100
Set 3 – 1 reps @ 85% -- 105
Set 4 – 3 reps @ 87% -- 105
Set 5 – 2 reps @ 90% -- 110
Set 6 – 1 reps @ 95% -- 115

Every 2 Minutes for 4 Minutes (2 Sets) of:
Shoulder Press (8 )

Set 7 - 8 reps @ 80% -- 80
Set 8 - 8 reps @ 80% -- 80

This was a tough rep scheme.  I cheated towards the lighter side and only used 65% of 1RM on the long sets.  I estimate my 1RM to be 125#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

This was a deceptive metcon.  It was hard for me to go fast, but I did OK with 300m rows, 25# DB PP and 20" box step overs.  First round took 4:10, second round took 4:30, I finished rowing, 20 DB SA PP and 8 box step overs on the 3rd round for a total of 2+29 reps.

Metcon - Strength

Tuesday, May 28, 2019

Crossfit Golden - Janet/Diedre

1730 ~ 10 of us

Warm Up

12 min emom
6 reverse step tap heel fast up each leg
8 banded pull through
30 jumping jacks
calf/hamstring stretch

10 empty bar deadlift

Metcon

Metcon (Time)

Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

I scaled this to 115# and did 125 single under rope skips each round and finished in 6:04.  I did 9/6 on every round of deadlifts the rope skips were 50/50/25 then 50/40/35 then 40/30/30/25. 

I did a much better job scaling than I did on February 7, 2019.  We did this work out and I dropped weight each round going from 135 to 115 to 95 each round and the single unders went from 150 to 100 to 100 (and it took me 7:02)

Weightlifting

Three sets of:
Single-Leg Deadlifts  (6-8 reps each leg @ 4011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each side)
Rest 60 seconds

Coordination is still an issue on single leg stuff but I did 6 reps with 8kg KB
Glute bridge was OK except tempo felt weird (115#)
Side Plank I did 30 sec the first round and 35 sec the next two rounds.

Tempo Back Squat - Metcon

Friday, May 24, 2019

CrossFit Golden - Lacey/Greg

1200 - 19 of us

Warm Up

1 min figure four stretch
banded side steps
tempo air squat 32X1
short lap

1 min couch stretch
10 lunge stretch
10 mountain climber stretch
short lap kb farmers carry

build up back squat
20
30
40kg

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Tempo Low-Bar Back Squats (4 reps @ 32X1)

50
55
60
60
60kg (felt really good)

Metcon

Metcon (Time)

For time:

1200 Meter Run (6:30)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
800 Meter Run (4:20)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
400 Meter Run (2:20)

17:00 overall.  Given the 18 min cap, I am glad I did not go any heavier on the farmers carry.  The farmers carry times include transitions.  I did them unweighted the first time and then with 15# DBs the second time.

Reverse Hyper
2x8x45#

Pull-ups
5 strict

Metcon

Thursday, May 23, 2019

Crossfit Golden - Diedre

1200 - 7 of us

Warm Up

1 min jumping jacks
1 min inch worm and push up
1 min puppy dog stretch
1 min bear / crab rotations
1 min single arm ring row

then

2 rounds of
3 active hangs
3 partial pull-ups
3 jumping negatives
3 strict pull-ups

then

3 wall climbs
3 pike push-ups
3 kick up to wall
3 knee on box hspu

Metcon

Metcon (AMRAP - Reps)

Three sets, for max reps/calories of:

2 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
2 Minutes of Rowing (for Max Calories)
2 Minute of Strict Pull-Ups or (RX+ Legless Rope Climbs)
Rest 3 minutes

R1:  25 cal, 17 knee box HSPU, 18 cal, 10 strict pull-ups
R2:  24 cal, 15 knee box HSPU, 20 cal, 9 strict pull-ups
R3:  23 cal, 16 knee box HSPU, 20 cal, 9 strict pull-ups

I felt really smooth on the rower and could maintain the same calories per hour, some time was lost due to transitions.  knees on box was the right scaling, I could do sets of 3-5.  The pull-ups were doubles and singles.

Rope Climbs:  2 ascents

Abmat Sit-ups:  5x10

Deadlift - Metcon

Wednesday, May 22, 2019

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Line Drills

jog
shuffle
karaoke
quad/lunge
swing leg/touch toe
squat jump
burpee broad jump
bear crawl forward/backwards

with empty bar
2 rounds of

10 good mornings
10 rdl
10 deadlift

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

10x135
8x165
7x185
6x225
6x255
4x275#

Coaching cue - set scaps and maintain that position, stand straight up, do not lean back and relax core

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I scaled this to a 12kg KB and was able to maintain 15/15 until the 3rd round then 10/10/10
I scaled this to 14# and was able to maintain 10/10
I scaled this to kipping leg raises and was able to maintain 5/5

Total was 3+20 in 12 minutes

Coaching cue - time arms and hip extension together, extending arms early does not get full benefit of legs, extending late make movement less fluid

Tempo Bench Press - BBJO

Tuesday, May 21, 2019

Crossfit Golden - Diedre/Lacey

1530 - 11 of us

Warm Up

90s of

burpees
pec stretch
jump squat + air squat
banded external rotation
slow hrpu
wrist/forearm stretch
quad/hamstring stretch
down dog/cobra

bench press warm-up
8x45
6x75
4x95
2x115

Weightlifting

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

Bench Press (3 reps @ 21X1)

Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

I worked with 125# and felt really smooth with good power on the X.  Target was 75% of 1RM which would have had me at 135#.

Metcon

"Desire" (AMRAP - Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

I used a 24" box and managed 31 reps.  I sped up a little during the last two minutes, but kept a really good pace.  Target was 50 reps, but I probably could not have sustained that even jumping to a 45# plate.

Pull-ups

Sunday, May 19, 2019

Fit by Hyland Hills (Tru Fit?)

1045

Warm Up

5 min treadmill
3 min, 3.0%, 3 mph
2 min, 1.0%, 5.4 mph

1000m Row

Cindy - 2 Rounds

3x3 kipping pull-ups
3x3 kipping T2B

Bench Press
8x95
7x115
5x135
3x155
3x165#

Box Jumps
20x30"

Wall Ball Shots
3x8x20# to 10' Target

40 minutes total workout

Gymnastics - Metcon

Friday, May 17, 2019

Crossfit Golden - Greg/Janet

1200 - 13 of us

Warm Up

1 min row
1 min boot strappers/cossack squats
1 min row
1 min box step downs (3111 tempo)
1 min row
1 min PVC pass through/around the world
1 min row
1 min prone swimmers

Gymnastics

Every 2:00 minutes, for 16 minutes (4 sets of each):

Hollow Handstand Marching  (1)
Alternating Pistols (16-20)

Round 1: I was able to do hollow marches for about 45 seconds, rested and held for another 30 seconds
Round 2: Hold 40/20/20s
Round 3: Hold 40/20/20s walking further out with hands
Round 4: Hold 40/20 not really close to the wall

Round 1: tried band/plate, but quickly went to 20" box
Rounds 2-4:  16 reps to 20" box

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 20 Jump Squats
Minute 4 – 40 second Plank Hold

Scaled to 150m rows
Scaled to 12 seated 30# DB press - Coaching Cue - Lock out
Scaled to 18 reps of Jump squats
Held plank Rx, but dropped a knee after 30s

Front Squat - Metcon (BJO, WBS)

Thursday, May 16, 2019

CrossFit Golden - Greg/Diedre

1200 - 14 of us

Warm Up

10 pulsing lunges each leg
10 banded side steps each direction
10 banded squats
5 cat/cows
15s each side lat mobility

barbell warm up

8 minutes to build to starting weight

20, 40, 60, 70kg

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Front Squat (2)
90% or more of 1-RM

Based on a 1 rep max of 92kg, I opted for 80kg (176#, 87%) and was able to maintain straight sets

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes:
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)

Rest 3 minutes, and then…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes:
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)

I scaled to a 20" box and 14# for the wall ball shots and got 3+8 for the first metcon and 3+16 for the second metcon.

Metcon

Wednesday, May 15, 2091

CrossFit Golden - Lacey/Elizah

1200 - 20 of us

Warm Up

90s jumping jacks
60s bird dogs
90s kb shoot through/back
60s down dog/cobra
90s lat stretch on bench/scorpion

Weightlifting

Three sets of:

Dumbbell Shoulder Press (8 reps @ 2111 (each arm))
Rest 30 seconds

I used 25# and was able to maintain tempo on all 3 sets

Supine Ring Rows (8-10 reps @ 2111)
Rest 30 seconds

These were tough, I did not elevate my feet and was able to maintain good tempo for 8 reps

Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 30 seconds

I went a little light here at 10# DB and was able to do 12 reps/round

Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 30 seconds

These were OK.  I did leg raises, but struggled with the 2 count lower.

Metcon

Metcon (Time)

Four rounds for time of:

50 Double-Unders
30 Kettlebell Swings (32/24 kg)
20 Hand Release Push-Ups

R1:  40 double unders, 20/10 KBS 12kg, 9/6 HRPU
R2:  80 singles, 15/15, 6/4/3/2
R3:  80 singles, 15/15, 5/4/2/2/2
R4:  80 singles, 15/10/5, 4/3/2/2/2/2

The HRPU were by far the worst, but I scaled appropriately, finished the first round in 3:00 and the second in 3:17.  Overall, I was 14:35 for the four rounds.

Snatch Technique

Tuesday, May 14, 2019

CrossFit Golden - Lacey/Diedre

1530 - 8 of us

Warm Up

30s air squat
30s jump squat
30s lateral lunges
30s duck walks

2 rounds
10 trunk twist
10 pass through
10 btn strict press
10 overhead squat
10 drop squat

barbell warmup
3 high pulls
3 muscle snatches
3 ohs
3 high hang snatch
3 mid high snatch
3 two inch below the knee snatch
3 snatch

Weightlifting

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

High-Hang Snatch (1)
1 rep @ 55-65%

45, 50, 55#

Hang Snatch (1)
1 rep @ 65-75%

60, 65, 70#

2" Below Knee Snatch (1)
1 rep 75-85%

75, 75, 80#

Snatch (1)
1 rep @ 85-90%

85, 90, 90# PR!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

I used 45# and did 3 Rounds + 2 Reps in 6 minutes.  I scaled the C2B to 8 kipping pull-ups.

Finished with some kipping/T2B work.

Metcon

Monday, May 13, 2019

CrossFit Golden - Lacey

1200 -17 of us

Warm Up

line drills
jog
high knees
butt kicks
karaoke
lunge stretch
quad, pull toe
walking lunges

then walking lunges with light db

Metcon 

(5 Rounds for time)

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

25/18 Calories of Rowing
15 Burpee Box Jumps (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)

Needless to say, I scaled this pretty thoroughly.  We split into two groups and my order was run, walking lunges, row, BBJ

Round 1:  200m run, 20 lunges (25#DB), 18 cal row, 10 BBJ (20")
Round 2:  200m run, 16 lunges (25#DB), 18 cal row, 8 BBJ (20")
Round 3:  200m run, 16 lunges (25#DB), 16 cal row, 8 BBJ (20")
Round 4:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")
Round 5:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")

The run started at 50s and slowed to 70s
The lunges were typically taking me to around 2:20 to 2:30.
I was off the rower around 3:50
The BBJ went OK while I was still hopping on the first round.  I soon as I started stepping up, I was typically called for time at 5:30.

Reverse Hyper

2 x 8 x 90#

General

Friday, May 10, 2019

La Quinta (Grand Junction)

0715

Treadmill

3 min walk
10 min 5.4 mph, 1.0% incline
2 min walk

3 Rounds of

15 air squats
10 push ups

OH DB Triceps extensions
Hammer curls
Hollow Body holds

30 minutes total workout

The La Quinta was standard fare for a gym.  They had 2 treadmills, 2 ellipticals, an old school metal disc stationary bike, a precor stretch machine and flat bench.  They also had DB from 5-50#, medicine balls from 4-30# and two stretching mats.

Bench Press - Bent Over Row - Metcon

Thursday, May 9, 2019

CrossFit Golden - Eliza

0700 - 3 of us

Warm Up

4 min
KB overhead walk
1 arm rack walk
both arms racked walk
Farmer's carry

then AMRAP

5 prone scorpions
5 face pulls
5 hollow body holds
30 sec stretching

Weightlifting

Take 12 minutes to build to 90-95% of your 1-RM Bench Press
(Then strip weight to 80%)
When the running clock reaches 15:00, perform…

Every 90 Seconds, for 6 minutes (2 sets) of:
Bench Press (8)
Bent Over Row (8)

8x45
6x95 (top of right deltoid felt achy)
5x115
4x135
2x155
1x175#

I stripped weight to 135# and was able to complete the 8 reps of Bench Press.
I did the Bent Over Row at 75# and could have gone a little heavier.

Metcon

Metcon (AMRAP - Rounds and Reps)

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

6 Strict Handstand Push-Ups
9 Burpees
12 V-Ups

I scaled this to seated DB OH Presses with 25# DB's. 
The burpees started off OK, but I quickly switched to step ups
I did about 6 V-ups before switching to single leg V-ups

I finished 3 Rounds + 15 Reps in 9:00.

Gymnastics Skills - Metcon

Tuesday, May 7, 2019

CrossFit Golden - Diedre, Eliza

1200 ~ 10 of us

Warm Up

800 m run
1 min bootstrappers
1 min banded pull aparts
1 min pvc around the worlds
1 min prone swimmers

Gymnastics

Every 2:30 minutes, for 15 minutes (3 sets each) of:
Ring Muscle-Ups or Muscle-Up Transisitons (4-8)
Handstand Walk or Hold (1)
50-75 foot Walk or 45-90 seconds of Holds

I did transitions and ring dips

I did holds facing away from the wall; facing the wall; and then around the worlds

Metcon

Metcon (Time)

Two rounds for time of:

25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes

I did 20 calorie rows both rounds
Round 1 - 800m run
Round 2 - 400m run
Round 1 - 5 kipping pull-ups; 15 ring rows
Round 2 - time capped, did 20 kipping pull-ups after metcon (8/3/3/2/2/2)

Accessory Work

L-Sit (120 seconds)

Accumulate the time if you’re unable to maintain this position unbroken

Hanging from the bar I did 8 sets of 15 seconds

Deadlift - Metcon

Friday, May 3, 2019

CrossFit Golden - Greg/Janet

1530 ~ 15 of us

Warm Up

400m run
butt kick
high knees
skips
pull toe back
shuffle and cross arms
karaoke
5 step sprint then coast
step over the fence then under the fence

barbell
10 good mornings
10 rdl
10 conventional deadlift

Weightlifting

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

At an estimated 300# deadlift, I did

10x145
10x175
10x190
8x205
6x235#

I used lifting straps and it felt pretty good.

Metcon

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 20 minutes of:

8 Burpees
10 Alternating Dumbbell Snatch (70/50#)
12 Calorie Row

I partnered with Asher and Martin and we finished 9+18 Rounds.  They went first, so I put in 4 rounds + 18 reps.  I did not get to the row.   I was going slower than they were and used a 40# DB for the snatches.

Coaching cue - do not push knees out, shorten range of motion and push with legs then back (like a deadlift)

Shoulder Press - Metcon

Thursday, May 2, 2019

CrossFit Golden - Eliza/Lacey

1200 ~16 of us

Warm Up

1 min each of
boot strappers
banded face pull
quarter squat jumps
pass throughs
stretch - ankles, mountain climbers
prone shoulder swimmer
pvc 1 sp + 1 pp

barbell

10 empty barbell then work up to starting weight

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press (2)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 85-88%
*Sets 5-6 – 2 reps @ 90-93%

Based on a 125 # (56 kg) strict press I did:

40 x 5
45 x 3
47 x 2
49 x 2
51 x 2
52kg (115#) x 2

Felt good, but right shoulder a little twingey.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:

90 seconds of Double Unders
Rest 30 seconds
90 seconds of Push Press (135/95#)
Rest 30 seconds
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Handstand Pushups
Rest 30 seconds

This was a pretty good workout, despite my thinking it was only 1 round instead of 2.  The double unders were great.  The Push Press OK (I used 95#), but the HSPU sucked.  I tried to do negatives the first round and then switched to box hspu on toes/knees

R1
DU - 78
PP - 14
DU - 60
HSPU (negatives) - 3

R2
DU - 32
PP - 10
DU - 53
HSPU (box toes/knees) - 4/5

Walking Lunges with 50# DB OH

18/18/12/12 feet

The plan was 100 feet total, but the dumbbell got heavy.

Metcon - Run-BJO-Slam Ball-Abmat Sit-ups

Wednesday, May 1, 2019

CrossFit Golden - Greg

1200 ~ 17 of us

Warm Up

10 min amrap of
5 burpee broad jump
10 plate gto
10 bird dog
10 lunge stretch
short lap
30 sec stretching

Metcon

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

Run 800 Meters   
15 Box Jump Overs
20 Slamballs
25 Ab-Mat Sit-Ups

Rx for men was 24" box and 30# slam ball.  I used a 20" box and 20# slam ball.  I tried a rep jumping over a 20" pvc, but switched to step downs.

R1:  800m in 4:12, round in 7:37
R2:  600m in 3:24, round in 7:02
R3:  400m in 2:20, round in 6:17
R4:  400m in 2:28, round in 6:32
R5:  400m in 2:37, round in 6:43

The slam balls were not too bad.  I could do 10 and 10.  The abmat sit-ups were brutal.  First round I got through OK.  By the last round it was 5/5/3/3/3/2/2/2 resting at the top.