Thursday, December 5, 2019
Crossfit Golden - Lacey
1200 - 8 of us
Warm Up
line drills - jog, side shuffle, karaoke, high knees, butt kicks
2 rounds
lunge down/back slow
walk down and back with kb overhead
2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press
Weightlifting
Every 90 seconds for 15 minutes (5 sets):
Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets
Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom. These got really tough by the fourth set. I also did 5 med ball rolls each round. These were not much easier. It was less intense, but more sustained effort. The GH raise seemed to have a real intense point effort.
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
This was a repeat for me. On 05/08/2019 I got 70 reps. I decided to do the scaled workout again for an apples to apples comparison. This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes. I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute. I did feel pretty good through the whole workout.
I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week. I felt like I was moving smoother through the step ups as well. I switched to having the db on my back and supported it with either the right or left hand alternating. 8 reps may not sound like much, but it represents a 10% improvement. In retrospect, my goal of 91 reps was a bit optimistic.
Crossfit Golden - Lacey
1200 - 8 of us
Warm Up
line drills - jog, side shuffle, karaoke, high knees, butt kicks
2 rounds
lunge down/back slow
walk down and back with kb overhead
2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press
Weightlifting
Every 90 seconds for 15 minutes (5 sets):
Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets
Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom. These got really tough by the fourth set. I also did 5 med ball rolls each round. These were not much easier. It was less intense, but more sustained effort. The GH raise seemed to have a real intense point effort.
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
This was a repeat for me. On 05/08/2019 I got 70 reps. I decided to do the scaled workout again for an apples to apples comparison. This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes. I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute. I did feel pretty good through the whole workout.
I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week. I felt like I was moving smoother through the step ups as well. I switched to having the db on my back and supported it with either the right or left hand alternating. 8 reps may not sound like much, but it represents a 10% improvement. In retrospect, my goal of 91 reps was a bit optimistic.
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