Paused Deadlift - Metcon

Wednesday, July 31, 2019

Crossfit Golden - Eliza/Paige

1200 - 15 of us

Warm Up

400 m run

then 3 rounds of
3 plank walk outs
10 bent over plate rows
10 kang squats

then find deadlift neutral
mid thigh
knee cap
floor

Weightlifting

Three sets of:

Pause Deadlift  (6)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60% of
1-RM and build by feel
Rest 2-3 minutes between sets

I used 95# and felt really comfortable on all 3 sets.  I considered going heavier, but my back was tighter than I expected after yesterdays cleans.  95# represents 33% of my 1RM.

Metcon

Two rounds for time of:
800 Meter Run
30 Slamballs (30/20 lbs)
15 Pullups

R1:  3:55 run; 6:26 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)
R2:  4:40 run; 13:41 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)

Accessory Work

Spanish Squats
Hollow Body Rocks

work on kipping pull-ups

Clean - Metcon

Tuesday, July 30, 2019

Crossfit Golden - Elizah/Diedre

1530 - 10 of us

Warm Up

1 min scorpions
1 min bootstrappers
1 min air squats

then 3 rounds of
10 med ball kneeling thorasic rotations
10 med ball cleans
10 med ball around the worlds

then
jump and land
triple extend, pause land
empty barbell cleans

Weightlifting

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets) of each:
High-Hang Clean (1 rep @ 50-65%)
Hang Clean (1 rep @ 65-80%)
Clean (1 rep @ 80+%)

High Hang 65, 70, 75, 80# (54% of 150# 1RM)
Hang Clean 85, 90, 95, 100# (67% of 150# 1RM)
Clean 105, 110, 115, 115# (77% or 150#1RM)

First time pulling from the floor in a month and felt really good.

Metcon

Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
15 Box Jumps (24″/20″)

I scaled this to 65# for the hang squat cleans and was able to cycle the barbell pretty well.  2 sets on the first round and 3 sets on the second and third round.

Since I scaled the hang squat cleans aggressively, I went with a 24" box which was tough.

Round 1 - 2:05
Round 2 - 2:30
Round 3 - 2:42
Total - 7:17

Push Press - Metcon

Monday, July 29, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash

3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press

empty bar
slow dip and drive
fast dip and drive
push press

Push Press

Take 20 minutes to build to today’s heavy Push Press

75
95
115
125
135
145
150
155#
160 - failed

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar

I scaled this to 30# dumbbells and kipping leg raises.  We were challenged to do high quality burpees every round.  I paced it well and finished with 5 rounds + 8 reps.  I finished the first round in 1:40 and then slowed considerably.

HSPU - DU - Metcon

Thursday, July 25, 2019

Crossfit Golden - Diedre

1200 - 13 of us

Warm Up

1 min jumping jacks
1 min boot strappers
1 min single unders
1 min plate push press
1 min air squats
1 min plate around the world
1 min single unders
1 min shoulder swimmers

Skill
kick up
lowering
hands placement
head placement

Gymnastics

Five sets for max reps of:
Strict Handstand Push-Up (45 seconds max reps )
Rest 45 seconds
Double-Unders (45 seconds max reps )
Rest 45 seconds

I scaled this to 3 abmats (recommended max was 2 abmats) and did double unders

R1 - 5 reps / 40 DU
R2 - 4 reps / 20 DU
R3 - 2 reps / 20 DU
R4 - 1 rep + 1 lower / 23 DU
R5 - 0 + 3 pike push-ups / 21 DU

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)
10 Right-Arm Dumbbell Push Presses (50/35 lb DB)
15 Dumbbell Goblet Squats (50/35 lb DB)
15 Ab-Mat Sit-ups

I scaled this to 25# DB which felt about right.  I got through 5 rounds + 30 reps.  I was able to do the push presses unbroken, but struggled with the goblet squats and ab mat sit-ups.

Metcon

Wednesday, July 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

1 min easy row
1 min hamstring sweep
1 min scap pull-ups/band pass throughs

1 min medium row
1 min kang squat
1 min plank walk out

1 min fast row
1 min light kbs
1 min ring rows

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
400 Meter Run

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I did 500 meter rows and was finishing between 2:15 and 2:20.
I scaled the kbs to 12 kg and was able to maintain 12/10/8 rep scheme
I scaled to ring rows and struggled to maintain 3 sets.  I was getting 4-5 reps at a time
I did a full 400m run every round

R1 - 7:18 (2:18 run)
R2 - 7:34 (2:20 run)
R3 - 7:57 (2:27 run)
R4 - 8:00 (2:30 run)

Finished with 3-2-2 pull ups.  Glad I did ring rows for the metcon

Back Squat - Metcon

Tuesday, July 23, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

Hip Hammy

12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

I went

50
60
70
75
80
50kg (110#) 50% of 1RM

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

I scaled this to plank jacks and unweighted walking lunges.  I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40.  That was adequate rest.

My back was fine through the workout and I finished with some scorpions.

Snatch Technique - Metcon

Monday, July 22nd, 2019

Crossfit Golden - Lacey/Paige

1200 - 16 of us

Warm Up

30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats

then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats

barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch
snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

I enjoyed this and felt really good about my mechanics.  Coaching cue - straight down and up on high hang.  I went 45, 45, 50, 50, 50 and 55#.

Metcon

For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

I scaled this to 55# hang power snatches and tuck ups.  I was able to keep a good steady pace and finished in 7:44.  My back felt fine, but I want to continue to test it in small increments.

Metcon

Friday, July 19, 2019

Crossfit Golden - Eliza

1200 - 3 of us

Warm Up

2 min walking lunges
with 3 burpees every 30 sec

1 min hamstring sweeps
1 min single arm hang

2 rounds of
6 scorpions
10 pvc good mornings
10 pvc atw
10 pvc thruster
5 ring rows

pre wod
10 kbs
10 db lunges
5 thrusters

Metcon

For time:
50 Kettlebell Swings (24/16 kg)
40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)
30 Burpees
20 Dumbbell Thrusters (50/35lbs DBs)
10 Bar Muscle-Ups
20 Dumbbell Thrusters
30 Burpees
40 Dumbbell alternating Lunges with Farmer’s Carry
50 Kettlebell Swings

I scaled this a lot.  I used an 8kg kb; started with 15# dumbbells and abandoned them after rep 36 of 40 on the first set of lunges (hamstrings started to tighten up), did plank jacks and strict pull-ups.  I started fast 20/20/10 and then 15/15/10 but the plank jacks slowed me down considerably.  The thrusters were ok as they became essentially air squats.  Pull-ups I went 4/2/1/1/1/1.  I was slower on the way up, but still finished in 22:57.  To meet my metcon expectation I started again with 10 strict pull-ups, 20 unweighted thrusters and then 15 plank jacks to get me to 28:00

Finished with foam rolling and puppy dog stretch.

Gymnastics - Metcon

Thursday, July 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 3 of us

Warm Up

"Roxanne" - start in bottom of the squat and play song by the Police, on "Roxanne" stand and lower for the first half of the song, on "Roxanne" do a burpee the second half of the song.  Reminiscent of "Bring Sally Up" at Crossfit Undeniable.

Hip Hammy

Gymnastics

Autonomous Skill Work 

Take 15 minutes to work on multiple skills from the below list. All progressions and
modifications will be acceptable to work on during this time.

- Pistols
- L Sit/Hollow Holds
- Handstand walking and Holds
- Handstand Pushups
- Muscle ups (bar or ring) – and all progressions
- Pull ups
- Toes To Bar
- Rope Climbs
- Double Unders

I worked on kipping pull-ups - key is to establish kip from belly button to sternum; then work on timing for hip pop and pull; then work on holding hollow body at the top of the pull-up

I tried a few sets of kipping leg raises, but was breaking my superman at the knees

Recommended to work on kip timing every session in the gym.

Metcon

Metcon (AMRAP - Rounds and Reps)

Against a 12-minute running clock…
Run 1200 Meters
Immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 V-Ups

I ran the first 800 in 3:51 and the 400 in 2:18, I started the push presses with 5:51 on the clock.  I scaled the push press to 65# and was able to do 6/6 without issue.  I scaled to tuck-ups and was able to do 4/4/4 without issue.  I finished with 3 complete rounds + 15 reps.

That was the fastest 800 I have run at CFG.

Finished with OH Bamboo lunges (5# plates) OH Bamboo Walk (4kg KB) and 1 rope climb.  Felt really good today.

Front Squat - Metcon

Wednesday, July 17, 2019

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

3 min foam rolling
1 min air squats (20X1)
1 min banded side steps
1 min single leg glute ham march
1 min wall balls (10#)

front squat warm up
8x20
5x30

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):
Front Squat (Max reps )

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

I went
5x40
4x50
3x55
2x60
1x65
3x60
6x55kg (121#) (max reps at 60% or 1RM of 92kg set April 9, 2019)

coaching cue - keep 2 fingers on the bar and drive elbows higher throughout lift

Metcon

Metcon (4 Rounds for reps)

Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:
60 Seconds of Burpees
60 Double-Unders
200 Meter Run

I scaled this to 120 single unders and managed 10, 10, 9 and 9 for the 4 rounds.

Clean Complex - Metcon

Tuesday, July 16, 2019

Crossfit Golden - Lacey/Diedre

1200 ~ 12 of us

Warm Up

1 min 90/90
1 min mtn climber
30 sec air squat
1 min glute bridge and clam shell
30 sec plank push up
30 sec shoulder swimmer
1 min kang squat
30 sec quarter jump squat

clean warm up
1 min klokov stretch
3 clean lift off
3 clean dead lift
3 clean pull
3 muscle clean
5 triple extension drill - coaching cue - squeeze quads
3 power clean

Weightlifting

Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of:
2 Clean Lift-Offs + 1 Power Clean (1)

I went

55
65
75
85
95
95
95
95#

and felt really good.  I put a belt on at 95#
coaching cue - set up closer to bar (almost touching)

Metcon

Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Box Jump-Overs (24″/20″)

I scaled this to 8kg kbs and 20" for box jump overs.

Accessory Work

Finished with Tabata
Hollow hold with flutter kick
Hollow body rock
4 rounds of both movements

Back

My back felt fine, but I think the next 24 hours will be very telling on how well I am recovered.

Shoulder Press - Pull-up - Metcon

Monday, July 15, 2019

Crossfit Golden - Lacey/Diedre

1200 - 12 of us

Warm Up

partner medball
squat toss
over the head
plank roll
side to side
chest pass
squat toss

triceps stretch
scap pull-ups
scap push-ups
wrist stretch
empty barbell strict press

Weightlifting

Three sets for max reps of:
Shoulder Press (Unbroken @ 80% of BW)
Rest 15 seconds
Strict Pull-Up (Unbroken )
Rest 3 minutes

The goal was around 8 reps per round.  I scaled to 40kg (47% of 84kg BW).  I did strict pull-ups and then added a band for additional reps.

Round 1 - 8 strict presses - 6+3 pull-ups
Round 2 - 7 strict presses - 4+3 pull-ups
Round 3 - 6 strict presses - 4+3 pull-ups


Metcon

For time:
10 Wall Ball Shots (20/14 lbs) RX+ 30/20#
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

I scaled this workout as well.  I used a 14# med ball and was to go unbroken for wall ball shots.  I opted for box dips and was comfortable doing sets of 2-3 for all of the rounds.

Finished with stretching - face down scorpion, puppy dogs.  I did some ring dips as well 2-1-1-1 with long rest in between sets.

Back

My back felt good and Lacey is comfortable with me resuming programming.  Tomorrow she suggested the power clean from the knees rather than the floor.

Metcon - Strength

Friday, July 12, 2019

Crossfit Golden - Eliza/Paige

1200 - 4 of us (Kel)

Warm Up

1 min couch stretch
1 min pigeon stretch

3 rounds of
10 air squat
10 lateral lunge
10 plate halos
5 plate thrusters
5 burpees

1 min front rack warm-up
5 front squat
5 push press
5 thruster

Metcon

Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

I went with 65# and felt really good going 9/6; 7/5; and 5/4 on the thrusters.  I stepped up on the burpees and finished in 8:09 (well within the 6-9 minute range)

Weightlifting

Three sets of:
Bulgarian Split Squat (8-10 reps each @ 30X0)
Rest 30 seconds
Single-Arm Trap Raises (8-10 reps @ 2111)
Rest 30 seconds

I used 15# bar for the split squats and 5# for the trap raises.

Coaching cue - wider stance on split squat, knee should not go forward of toes; trap raise at 45 degree angle from mid-line of body

Back

Started with foam rolling and reverse hypers.  Finished with black band back hammock and stretching off the end of the ghd.  Back felt good start to finish.

Shoulder Press - Metcon

Thursday, July 11, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

2 rounds of
banded pass through
banded pull aparts
oh press at tempo

2 rounds of
wrist rotations
seated wall slide
hollow body holds

1 min triceps stretch

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.

I went

5x75
5x80
5x85
5x85
5x85#

I felt comfortably, but did not want to push it.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

I scaled this to seated DB press at 25#, Matador dips and kipping leg raises.  I could do the presses in 2 sets.  The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set.  The kipping leg raises were not bad and I did the movement in 3 sets.  I finished 4 complete rounds + 12 reps.

Lower Back

Felt good through the workout.  I warmed up with Reverse Hyper, foam rolling and planks.  I did not do much of a cool down, but I did purchase some Sarco Freeze.

Green Leaf Sports Recovery

Wednesday, July 10, 2019

I had another session with Charles.  We did the hamstring stretch again, a glute stretch and an IT band/Quad stretch.

Then he got out the Theragun with the ball head to loosen up and then the wedge head.

Finally he applied Rock Tape to my low back.

He challenged me to work on core strength
week 1 - 2x 30s plank with child pose/cobra between sets (wait at least 1 minute)
week 2 - 2x 30s
week 3 - 3x 30s
week 4 - 2x 45s

work up to 2 minutes.  should feel results in a few weeks.

Since I am coming in frequently, it was nice of him to charge the introductory rate of $19 and wave the Rock Tape application charge.  So $22 for the session.

Metcon

Tuesday, July 9, 2019

Crossfit Golden - Diedre

1200 - 10 of us

Warm Up

2 rounds of
short lap
15 banded pull downs
15 banded pull aparts
15 banded pass through
short lap
10 ring rows
10 dumbbell renegade rows
10 tight kip swings

after round 1 - IT band stretch
after round 2 - calf stretch
end with 2 min lat stretch/athletes choice

Metcon

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups

I scaled this to 40 penguin taps and chin over bar pull-ups (14/14/12/10 on subsequent rounds)

R1 - 4:03 run / 6:29 round
R2 - 4:15 run / 6:38 round
R3 - 4:20 run / 6:35 round
R4 - 4:34 run / 6:54 round

The cut off for the run was supposed to be 4:00, but I did not switch to 600m runs.  I did not even try to pick up the rope.  I was able to do sets of 2-3 pull-ups on the early rounds, but the last round was all singles.  Target for rounds was 6:30 with hard cut off at 7:15 so I feel like I scaled it pretty well.

Low Back

Finished with Reverse Hypers and Dead Bugs.  It is still feeling good, tightness is limited to right side.  If tomorrow does not help substantially, I will go by The Joint for an adjustment.

Tempo Back Squat - Metcon

Monday, July 8, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

3 rounds of
250 m row
10 quad/hamstring stretch
10 mountain climber circles each direction
10 segmented glute bridges
10 tempo goblet squats (30X1)

Weightlifting

Take 10 minutes to build do 85% or more of your 1-RM Back Squat,

and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)

I worked up from 20, 40, 50 to 55 kg and started sets at 60 kg.  I was able to do 3 reps each time and felt good about the tempo.  This is 60% of my 1RM

Metcon

Metcon (AMRAP - Reps)

Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.

I was able to do the 250m in about a minute and Coach Lacey recommended Front Squats as my back was still 80-90%.  This was a good mod and and I managed 6 front squats each round for 18 total.

I finished with 2 sets of reverse hypers at 90# and a little sarco freeze.  My back feels fine, but it was tight at the end range of motion.

General

Sunday, July 7, 2019

24 Hour Fitness - Seattle

0715

Warm Up

5 min row
Cindy - 4 rounds

Box Jumps

10 at 24"

3 sets of 5 at 30"

Squats

OH - 3x3x45
Front - 3x65, 3x95
Back - 3x115, 3x135

Bench Press

45
95
115

Finished with back hyper-extensions and foam rolling

45 minute total workout

Facility Review

Without a doubt, the 24 Hour Fitness facility in Seattle is the nicest 24 Hour Fitness I have ever been in.  Across the street from the Springhill Suites, they allow corporate drop-ins.  I was greeted by a friendly staff who quickly got me logged in for the day.  The main floor has 6 Olympic platforms, a functional fitness area with soft plyo boxes, a stretching area and lots of cardio.

Downstairs is the 4 lane lap pool, free weights and weight machines.  I was pressing and noticed 2 incline benches, 3 flat benches and 1 decline.  It was massive.

Upstairs is the spin room and group class area.

They also have supplements, drinks and misc gear for sale.  All in all, I was very impressed.

Weighted Pull-ups - Metcon

Wednesday, July 3, 2019

Crossfit Golden - Paige

1200 - 13 of us

Warm Up

400m run
10 around the worlds each direction
10 pass throughs
5 left/right/center plank holds
10 pvc btn press
10 floor prone raises
1 min pvc lat stretch

then

10 scap pull-ups
10 scap push-ups
5 paused ring row
30s chin over bar hold
2-3 controlled pull-ups

Weightlifting

Weighted Pull-ups (1)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

I did:
3x0
2x3
1x5
1x7.5
1x10
1x12.5
1x15kg (33#)


Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Three rounds for time of:
800m Run
30 Slamballs (30/20 lbs)
20 Pull-Ups

I ran the 800m, but scaled the slamballs to 10# and did ring rows.  I finished in 22:45.  The runs slowed down from 4:15 the first round, to 4:45 round 2 to 5:00 on round 3.  The other movements were pretty consistent around 3 minutes.

Lower Back Injury

I started the day with 3 rounds on the reverse hyper and foam rolling.  I finished with 2 round on the reverse hyper and grabbed a squeeze of sarco freeze.  My back felt fine during the workout and I think the rock tape helped my running form.

Green Leaf Sports Recovery

Wednesday, July 3, 2019

Green Leaf Sports Recovery - Charles

0930

In the spirit of showing my back some TLC, I finally scheduled a sports recovery session.  I called yesterday and Green Leaf was able to get me in this morning.  I worked with the owner Charles.

He started with a history and brief physical exam.  We started treatment with hamstring stretching (3 rounds of stretch, push against and relax).  As a feedback test, he lowered my leg until I thought I was level with the table.  In fact, I was at a nearly 30 deg angle.  This is my hamstring resetting to what if thinks is a natural position, when in fact it is flexed.  He suggested I get the wife or kids to help me with this at home a few times per week.

Then he got out the Theragun.  He started on my back, working along each side of the spine with the round head.  He then worked on my shoulders, then down the glutes, hamstrings, back of knee and calves with the wedge head.  He spent some extra time on my left calf where I seem to have a knot in addition to a tight Achilles tendon.

Hopping up, I felt a lot better.  He considered an E-Stim device, but thought it would be better to see how this treatment went. 

I asked about taping and he said it was up to me.  I wanted to try it and he applied 3 strips of Rock Tape on my upper back.  The motivation was hunched posture may be placing a strain on my lower back that was finally just overwhelmed.  It should stay in place for 3-5 days.

I intend to follow up in a week and will likely start a membership for $29/month which is essentially pre-paying for treatment.  I can cancel anytime and can use the sessions whenever.  The first session was $19 for the treatment plus $1 for each piece of tape.  Typically there is an application fee of $5 which he waived today.  The membership also allows use of the sauna once/month and I can drop in to use any of the tools for 50 cents/minute which is a fair price for 10-15 minutes of this doesn't feel right, but not I need you to work on me for 30 minutes.

Lap Swim

Wednesday, July 3, 2019

Meyers Pool

0600

Lap Swim

2x200 FR
1x100 BA
1x100 BR
2x200 FR

30 minute total workout

OPEN GYM: Hang Snatch - Metcon

Tuesday, July 2, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

foam roll
reverse hyper

2 rounds of
5 inch worm push-ups
5 boot strappers
10 mountain climbers
10 pass throughs
10 waiter ohs

with 15# bar
snatch shrug
muscle snatch
hang power snatch
ohs
hang snatch

Hang Snatch

5x25
5x35
4x45
4x45
4x45

Based on Lacey's suggestion, I will continue to not pull from the floor the rest of the weak.  Form felt really good on the hang snatches and squat was OK on back

Metcon

21 push-ups
800 m run
15 push-ups
800 m run
9 push-ups
800 me run

This took me around 16 minutes

Cool Down

Finish with foam rolling and scorpions (front and back).  Grabbed a little Sarco Freeze on the way out the door

My back felt fine.  I will continue with TLC.  Sports Therapy scheduled for tomorrow.

Hang Power Clean - Metcon

Monday, July 1, 2019

Crossfit Golden - Lacey/Janet

1200 - 20 of us

Warm Up

1 min jumping jacks
1 min air squats
pigeon stretch
calf/ankle stretch
pvc front rack

2x
10 around the worlds
10 pvc kang squat
10 trunk twists
10 front squats

barbell
3 high hang clean pull
2 high hang muscle clean
3 hang power clean
3 clean pulls
3 power cleans

Weightlifting

Power Clean (1)

Take 15-20 minutes and build to today’s 1-RM Power Clean

I took it real easy and did hang power cleans at 65, 75 and 85#

I talked to Lacey we agreed stay light and no pulls from the floor.

Metcon

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups (RX + 10 muscle ups)

I talked to Lacy and switched plank push ups for burpees and low box jumps for KBS.

I scaled to 10# wall ball and 25# DB push presses

I finished 26 of 30 pull-ups before the time cap.

Back Update

I felt OK during the workout.  I got on the Reverse Hyper before and after the workout.  I also foam rolled before and after.  I used the hypervolt hyperice before the workout and Aracanum Sarco Freeze after the workout.

UPDATE:  Back was no worse for the wear.  I iced it in the evening and the point tenderness reduced significantly.  It does not feel "right," but a little TLC over the course of the week should work things out.