Tuesday, March 31, 2020

Push Press - Metcon

Tuesday, March 31, 2020

Home Gym

1130

Warm Up

1 min puppy dog stretch
1 min IT band stretch
1 min calf stretch

then

2 rounds
30 sec high knees
10 seal swings
10 throw downs
10 prone raise
10 leg swing forward/backwards
10 hamstring sweep
30 sec skip for height

Weightlifting

Push Press

5 sets of 6 reps at 11X2 tempo

I went 95, 105, 115 (video below), 120, 120


Coaching Cue - Note muted hips, want to slide straight down and straight up


Metcon

For Time
800m run
80 push press (95/65)
800m run

I scaled the push press to use a 50# sandbag and set an arbitrary cap of 5:00.  I finished 60 reps in that period.  The sandbag was a real task master, and I found myself struggling to get my head clear and keep a grip on it.  Started with sets of 15, 10 and eventually was reduced to sets of 5.

Run 1 - 4:26
Push Press - 5:00 (includes ~20-30 sec for transitions)
Run 2 - 4:25
--
Total - 13:51

Home Gym

Ratna worked out with me today.  She did the warm-up, light push presses and a single 800m run.  Pretty good for not exercising for 2 weeks.



Monday, March 30, 2020

Back Squat - Metcon

Monday, March 30, 2020

Home Gym

1100

Warm-up

Stretching:
1 Minute Pigeon Stretch
1 Minute Tricep Puppy Dog Stretch
1 Minute Mountain Climber Thoracic Twists

3 Rounds:
5 Kang Squats
5 single leg Glute Bridges – 10 total
5 Quadruped Kick backs – 10 Total
5 Plank Jacks
5 Pike Push ups

Weightlifting

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

Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

I went lighter than recommended and did

5x155
3x170
1x185 (77% of 1RM)
8x165
8x165
8x165 (69%)

These got heavy and reps 7 and 8 were tough

Metcon

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

3 Thrusters (135/95 lbs)
6 Burpees
12 Sit Ups

I scaled this to 75# thrusters and got through 4 rounds + 9 reps.  In a nod to Froning, I finished the 5th round after time was called.  I scaled this well, but was struggling a bit today.  Well short of the 7-9 rounds predicted.

Home Gym

Worked well.  My 96 square feet space is essentially 24 square feet for the rack, 12 square feet for equipment storage and 60 square feet for moving around (2) 4x6 stall mats, plus half of another one.  It is tight but works well.

The decision now is whether to continue my membership with Crossfit Golden or put my membership on hold.  I certainly would like to support local small business, but need to be mindful of my spending as we all hunker down.

Saturday, March 28, 2020

Bench Press

Saturday, March 28, 2020

Home Gym

1200

Warm Up

arm circles
seal swings
throw downs
kb halos
scarecrows
Y-T-W

Bench Press

Build to heavy

8x45
8x95
5x115
5x135
4x155
3x165

General

(not for time)

5 Rounds of

6 biceps curls (~40#)
10 abmat sit-ups
10 kb swings (35#)

~40 minutes total workout

Home Gym

This is the first time I used the bench and spotter arms and felt pretty comfortable with the set up.  I still had my daughter spot me, but I would feel comfortable working out by myself.


The next updates I have been considering are lighting, heat, barbell storage and plate storage.  These will probably be DIY upgrades and there are clever ideas on Pinterest and other sites.  For lighting, I am thinking about getting an LED Garage Light replacement for the current incandescent bulb.  Heat will be a challenge and will likely be a handy man install if this rolls into winter.  Barbell storage will probably look something like this from Garage-Gyms.com.  Right now I have 4 bars and no room for gun rack style storage.  I am not convinced about plate storage.  I have seen wall storage and weight tree options, but both seem a little excessive in terms of cost and footprint.

DIY Barbell Rack in the Garage Gyms' garage gym

My garage gym is essentially 4 stall mats or 96 square feet.

Selling Weights in a Time of Covid

I have slowly accumulated strength equipment over a number of years.  Since 2010, I have grabbed items at yard sales, Craigslist and new when something is on sale or just strikes my fancy.  As a result, I found myself with "extra" stuff while folks are desperate to keep training.  The extra is in quotes as one can never have too much weight equipment, but some stuff certainly gets more use than other stuff.

The first item I parted with was a 53# (24 kg, 1.5 pood) kettlebell that I purchased from Rep Fitness.  Going back through my archives, I paid $94.53 for a pair of 35# and 53#.  Today, Rep Fitness sells the same item for $67 ($70 with 4.5% tax).  I listed it for $60 and it sold within hours.


The second item I parted with was a standard barbell (71") long, (2) clips and (4) 25# weight plates.  I found these at a yard sale extremely cheap ($0.10/#) several years ago and they have been collecting dust.  I listed the bar, clips and plates for $120 and it sold within hours.  CAP sells a 60" barbell for $40 through Amazon and they sell 25# plates for $30 each through Walmart.  My $120 asking price was 75% of retail and high side ($1.00/#).



The set also came with (6) 10# weight plates, (6) 5# plates and (2) 3# plates and a EZ curl bar.  I know I will get more use out of the smaller denominations and bought some dumbbell handles at Walmart for $12 to build a set of dumbbells.  The EZ curl bar will be good for skull crushers, high pulls and curls.

My home gym is certainly becoming more right sized.  

Friday, March 27, 2020

Metcon

Friday, March 27, 2020

Home Gym

1230

Warm Up

1 min face down scorpion
1 min face up scorpion
1 min scap push-up

then

2 rounds of
10 LCR + back bend (hamstring stretch)
5 tempo push-up
10 hollow hold (2 sec)
5 lateral lunges

2 rounds + 10 reps

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 24 minutes of:
10 Hand Release Push Ups
10 Deadlifts (65% of 1RM)
20 Reverse Lunges in place
10 V-Ups

I did the HRPU unbroken
I scaled this to 135# deadlift (45% of 1RM) and was able to go 5/5
The lunges were a grind.  I used a 10# plate for weighting
I scaled to tuck-ups and still had to go 5/5

I finished 6 Rounds + 29 Reps.  Pretty good considering I wanted to quit after the second round

Accessory Work

5-10 Minutes of Mobility/Stretching
Check CFG Instagram for at home stretching

Clasped Hand Shoulder Extension
Frog
Squat Hip Internal Rotation
Quadruped Scapular Circles

Thursday, March 26, 2020

Metcon

Thursday, March 26, 2020

Home Gym

1300

Warm Up

1 min mountain climber
1 min quad stretch
1 min down dog / cobra
1 min plank rotations

then

2 rounds of
30 sec high knees
30 sec hamstring sweeps
30 sec pull knee to chest / lunge
30 sec dead bug

Metcon

Metcon (No Measure)

Every 8 minutes, for 32 minutes (4 sets) of:
2 Minutes of Burpees
2 Minutes of Running (in place, on machine, or outside, or any other heart rate)
2 Minutes of Plank Holds (can be from elbow or hands – but face down only)
2 minutes Rest

R1 - 17 burpees, 2:30 run, 1:30 plank
R2 - 17 burpees, 2:30 run, 1:30 plank
R3 - 17 burpees, 2:30 run, 1:30 plank
R4 - 17 burpees, 2:40 run, 1:20 plank

I was finishing the burpees around 1:45 to 1:50 and took 10 sec to transition to the run.  I opted for 400 meters.  I had to break the plank up, but held at least 1:15 every round.

Wednesday, March 25, 2020

Front Squat - Metcon

Wednesday, March 25, 2020

Home Gym

1430

Warm Up

3 rounds of
10 arm circles
10 seal swings
10 throw downs
10 boot strappers
10 mtn climber thoracic
20 sec single leg glute bridge

forearm / front rack warm up

tempo air squats

Weightlifting

Front Squat

Every 2 minutes for 16 minutes (8 sets)
2 reps at 32X1 tempo

I worked up from 115, 125, 135, 145, 155, 155, 155, 155#

135# at 32X1 tempo

Metcon

3 rounds for time of
30 wall ball shots (14# to 9' target)
30 bent over rows (35#)

This was tough.  R1 was 15/15 and 15/10/5, R2 was 10/10/10 and 10/10/5/5, R3 was 10/10/10 and 5/5/5/5/5/5.

Tuesday, March 24, 2020

Power Clean - Metcon

Tuesday, March 24, 2020

Home Gym

1330

Warm Up

Hip Hammy

then

1 minute each of
shoulder CARS
plank LCR rotations
bottom of squat hold
broad jumps
tempo air squats

Weightlifting

Power Clean

Build to heavy 1 Rep

95, 115, 135, 155, 165, (failed 175#)



Metcon

E4OM
400 m run
5 Power Cleans at 115#

R1 - 2:15 run, 2:48 round
R2 - 2:15 run, 2:54 round
R3 - 2:15 run, 2:56 round
R4 - 2:22 run, 3:02 round



My Gym Equipment

4 - 4x6 stall mats
Gymnastics mat
Rep Fitness fold away rack
Cybex flat bench

Rogue 20kg beater bar (31 mm)
Rep Fitness 15# technique bar
Rep Fitness 5' axel bar
Rogue Hi Temp bumpers - 2x45, 2x25, 2x15, 2x10
Weider change plates - 2x5, 2x2.5
Rep Fitness technique plates - 2x5#
OSO clamps

Stackable plyo boxes - 2x12", 1x8"
14# wall ball
35# kettlebell
53# kettlebell
2 abmats
Paralettes
Wooden gymnastics rings
10' climbing rope
Speed jump rope
Beaded jump rope

45# sandbag

70# atlas stone
95# atlas stone

Standard barbell (for 1" plates)
Standard curl bar (for 1" plates)
Standard dumbbell handles (for 1" plates)
200# of standard plates - 4x25, 4x10, 6x5, etc.

My wife also has a smattering of light, cheap dumbbells, kettlebells and hard med balls.  We have a couple of yoga mats.

The vast majority was put together from garage sales, clearance sales, Craigslist, Facebook Marketplace and a few items were purchased new.

Rep Fitness PR-3110 Rack

I just realized that I never posted about my rack.  This is more for posterity.  I started with a pull-up bar dip station that I got for $20 in 2015.  After it got little and less use in the basement and garage and took up a lot of space, I sold it for $50 in 2017.  I then was on the lookout for a folding rack.  I considered squat stands for powerlifting only, but Rep Fitness was having a sale last fall and I ended up getting a PR-3110 for $190 and added the spotter arms for another $50.  Basically the best price imaginable.

This price was not without caveats.  The series has been discontinued.  Any accessories can only be found in the Rep Fitness garage sale area.

Specifications

2" x 3" (80 mm x 50 mm exact).  Only guaranteed to be compatible with rep attachments
11 gauge steel
plastic lined J-cups
1.25" pull-up bar

After some hiccups with installation, it is not very easy to fold away and take back out (except for the pull-up bar which adds a ton of stability, but is a pain in the ass).  Read the instructions, plan the direction of opening and closing and measure everything twice.

The only accessories, I might consider are plate holders, an extra set of j-cups and an extra pull-up bar.  None of those are pressing and the rack has done its job well.

In retrospect, I should have gotten the smaller rack (21.5") instead of (41"), but they were both the same price.  I do not need the footprint and the 21.5" would fold away smaller against the wall.  The 41" required me to center it better in the garage.  This got in the way of my ring hangers.  Now I have rings and rack, but not both at the same time.

If I started from scratch, I would likely get a stand alone pull-up bar mounted to the ceiling or wall.  For powerlifting, I would likely get squat stands or a yoke.  Squat stands and/or Yoke will be less stable than a rig, power rack bolted to the floor or folding rack.  However for the lifting I do, a freestanding contraption is more than sufficient.

Monday, March 23, 2020

Push Press - Metcon

Monday, March 23, 2020

Home Gym

1130

Warm Up

1 min mtn climber
1 min Y-T-W
1 min calf stretch

then

2 rounds of
10 fast mtn climber
5 plank walk out
10 quad lunge stretch
10 down dog cobra

Weightlifting

Push Press

5 sets of 5-6 reps  @ 11X2 tempo (hold overhead for 2 count). 
Build over first 2 sets then maintain.

I went 95, 105, 115, 115, 115 and was able to maintain good tempo.


Metcon

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Jumping Jacks
30 Object Ground to Overhead (find best home object – adjust reps down if the object is heavier)
         Or 20 Alternating Dumbbell Snatches
         Or 20 Single Arm KB Hang Snatches (10 Ea.)
         Or 20 Sandbags over the Shoulder
         Or 20 Wallball Ground to Overhead
50 Body Weight Lunges
         Or 30 DB/KB Overhead Lunges (15 ea. arm)
       Or 30 Wallball or Sandbag Overhead Lunges

I went with 40 jumping jacks, 30 GTO with 14# wall ball and 50 BW lunges.  I finished 2 rounds + 50 reps in the 12 minute cap.  Well below the 4 round guidance.

Home Gym

Worked well today.  I used the Crossfit Games 2020 playlist.  The commercials sucked, but otherwise good.  It was nice outside so it was good to have the garage door open.

Sunday, March 22, 2020

Metcon

Sunday, March 22, 2020

Home Gym

Warm Up

1 min of each of the following
jog
quad stretch/lunge
bear crawl
jog
air squat
boot strappers
jog
burpees
left/right/center
jog
face up/face down scorpion
ring rows (pulled against rig)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Dumbbell Push Presses (50/35lbs)
Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lbs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Hand Release Push-Ups

I used a 20" box and 20ish lb dumbbells - 2 rounds + 11 reps

I did normal burpees - 3 rounds + 17 reps

I scaled to 5 pull-ups, 10 sit-ups and 15 hrpu per round - 2 rounds + 5 reps

Home Gym

I kicked the home gym up a notch by installing some plywood backers and giving the wall a coat of paint. I went with 100 mph red.  I actually preferred stiletto red, but did not want to tell my wife I painted my gym stiletto red.  I also found a new timer app that has a much larger font (Sean's Big Timer).  I also found a way to stream Sirius XM music and did the WOD to 80's music.

The space is more than sufficient.  Today's workout required me bringing up the jump boxes and the dumbbells.  When pulling Olympic lifts, I still prefer pulling my wife's car out the second bay in case I need to bail, but for most stuff I do a single bay is sufficient.

Friday, March 20, 2020

Back Squat - Metcon

Friday, March 20, 2020

Home Gym -

1330

Warm Up

foam roll
goblet squat hold
banded kickout
banded forward/backwards steps
elbow plank
goblet squats

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

5x175 (66% of 264#)
5x185
3x195
2x205
2x215
1x225 (85% of 264#)
1x235
1x245 (93% of 264#)


Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I did the double unders.  Due to space limitations and equipment, I scaled the wall ball shots to 14# and a 9' target.  I scaled the T2B to hanging knee raises.  I finished 3 rounds + 45 reps in 12 minutes

Home Gym

The home gym worked out great today.  I had enough weight to build up to a heavy back squat with 15# to spare (if building to a heavy deadlift, I would have run out of  weight).  The rig was stable and I felt 100% comfortable racking the weight.  With a car in the garage, dumping the weight would have been catastrophic.  The space was big enough for double unders.  I have a support beam in the garage, the center of which is exactly 9' for the wall ball shots.  Finally the pull-up bar on the rig is at a good height for hanging knee raises.  It is too low for full extension (kipping T2B).

I streamed some music via Spotify and a blue tooth speaker.  I also set up a space heater, which provided a reasonable temperature in the attached garage with a 30 degrees F outside temperature.

All in all, a great day!

Governor Closes Gyms

Governor Polis decried that gyms will be closed to the public for 30 days.  Given that the Covid 19 coronavirus can live on surfaces for 2-3 days, this is a very reasonable step to slow the spread of infection.  Some gyms are cleaner that others, but even the cleanest gyms will have respiratory droplets finding their way from one individual to another.

Crossfit Golden has complied with the Governor's order and has taken some valuable steps to ensure fitness continuity for its members.

  • Loaning out equipment
  • Posting workout descriptions and modifications online
  • Live streaming classes a daily class on instagram

An outstanding question is what Crossfit Golden will do in terms of billing.  Will my credit card be charged on April 1st for the unlimited membership? Crossfit Golden is in the enviable position of being in business since 2012, having 350 members and only a couple of full time coaches.  Rent, affiliation fees, contracts with suppliers (insurance, cleaning services, utilities and benefits) are still fixed expenses.  The variable expenses they do have may be maintained for the well being of the community.  The gym cannot suspend membership payments indefinitely, nor can members subsidize the facility indefinitely. 

The pandemic and calls for shelter in place certainly strengthen the case for the home gym.  I have been able to complete all of the workouts so far with minimal modifications due to equipment.  I do not have a rower (or any other cardio equipment).  It would be nice to have a gym timer.  However, in the summer months I can ride and bike outdoors and do pull-ups at the playground.

When it warms up, I am going to grab a sheet of plywood for wall balls and handstand kick-ups.  I am also planning on putting a coat of paint (and some posters on the walls.  I will probably just opt for a blue tooth speaker for music.  I will not install a full on heating system, but I will see how far along I can get with a space heater.  It is $100 well spent to have the space be more comfortable.

I am not planning any equipment additions primarily due to space constraints.  The only thing I am considering upgrading is the barbell.




Thursday, March 19, 2020

Gymnastics - Metcon

Thursday, March 19, 2020

Home Gym

11:30

Warm Up

3 rounds of
plank walks right/left/back/forward
10 star jumps
5 donkey kicks (each leg)
lat stretch

then

wall slides
shoulder cars

Accessory Work

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations:

Station 1 – L-Sit Hang: 60-90sec

Station 2 – Freestanding Handstand Hold Work: 60-90sec

Station 3 – Strict Pull-Ups 2-3 reps @ 20X1

I scaled the hang to tuck hangs for 30 seconds
I scaled the hs hold to ~15 second holds against a wall
I did the pull-ups and maintained 2 second lowers (5 singles 1 every 15 seconds)

Metcon

Metcon (Time)

For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

I did 100 air squats (simulating 25 pulls/minute, but it took me about 5 minutes), followed by 50 elevated push-ups (2 stair steps 10/8/6/4/4/3...), followed by 50 abmat sit-ups (10/10/10/5/5/5/5).

Home Gym

Continues to get the job done.  I used the rig pull-up bar for gymnastics, but switched inside for the metcon as I am fortunate to have a gymnastics mat at home.  I considered doing pike push-ups on a box, but my shoulders are feeling wrecked.

Wednesday, March 18, 2020

Snatch Complex - Nancy

Wednesday, March 18, 2020

Home Gym -

1130

Warm Up

heart rate (measured off 400 m)

2 rounds of

air squats
reverse snow angel
pass through
ankle driver
90/90
pvc ohs
mountain climber russian twist

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch (2 reps)

(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

I worked up from 45, 55, 65, 70, 75, 80, 80, 80#.  At 75# it turned into a power snatch and OHS.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

I had not done this workout since May 27, 2015 when I finished in 21:51.  This time I cruised through it in 18:17.  I repeated the same weight for overhead squat at 45#.  My runs were faster and my OHS were unbroken.

Home Gym


I have to say that the home gym is working out really well.  It is amazing how necessity has forced more use in 2 days than it has in the past year.

I have some more equipment in the basement that I will bring up as required by the workout.  Barbells and plates will live outside with the rack.  Flat bench, medball, kettlebells, abmats, sandbag, plyo boxes, bands, dumbbells and parallettes will be brought up as required.  Rings and rope could be hung as required as well.

I would still like to have a tire to flip, but for now I am all set.

Tuesday, March 17, 2020

Power Clean - Metcon

Tuesday, March 17, 2020

Home Gym -

1400

Warm Up

2 rounds of
burpees
boot strappers
squat jump
star plank
lateral lunges
prone trap raise

with med ball
5 deadlift
5 deadlift shrug
5 front squat
5 drop under
5 full clean

Weightlifting

Take 20 minutes to build to today’s 2RM or heavy double Power Clean.
Power Clean (2 RM)
(Reps must be linked together and not bailed between)

I worked up from 65, 75, 95, 115, 125, 135, 145 and failed 155.  I could get one rep, but could not link another.

Metcon

Metcon (Time)

For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)

I scaled this to 65# power cleans.  I finished the 50 burpees over the bar in about 7:30 and managed 24 power cleans before the 10 minute cap.

Home Gym worked out great.  I swept the garage, set my four stall mats out and opened the fold away rack.  I head plenty of room in front of the rack for the warm-up.  I set up caddy corner to the rack for the power cleans and had enough weight.  I got up to 155# (and can go up to 250# if I were doing deadlifts with everything I have on the bar).  The burpees were a little weird.  I did one side bar facing and the other side lateral to the bar.  It did not slow me down any more than my aerobic capacity did.  If I continue to train for the next month, I definitely need to add music, a timer and figure out how to clean the mats.  Storage of equipment could become an issue as well.  I might throw up some posters.

Monday, March 16, 2020

Shoulder Press - Helen

Monday, March 16, 2020

Crossfit Golden - Janet

1530 - 12 of us

Warm Up

2 rounds of

5 inch worms
10 pass throughs
10 strict press
10 band pull aparts
5 side plank twist
5 half kneeling kb press each arm
10 kb swings

Weightlifting

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

Shoulder Press (1RM)

I worked up from 95, 105, 115, 120, 125 and ultimately 130# (no failed reps)

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max Reps)

Every 3 minute, for 6 minutes (2 sets):
Max Reps @ 80-85% of today’s 1-RM

I used 95# (73%)and stopped at 10 reps rather than training to failure at 80%.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

This was a repeat 6/24/19 when I finished in 13:12.  I did not have that in me today.  Finishing in 14:15.

Round 1:  Run 2:20; Round 4:30
Round 2:  Run 2:35; Round 4:35ish
Round 3:  Run 2:50; Round 4:50ish

I was disappointed that I was so far off of my time last summer.  That may be due to having less of a running base or struggling with the pull-ups more.  I was doing ugly doubles and then switching to singles.  I still think this is a great test.

OPEN GYM: Gymnastics - Powerlifting

Saturday, March 14, 2020

Crossfit Golden - Open Gym

1000

Warm Up

Foam roll
15 air squat
10 push-up
kip swings
forearm warm-up

HSPU Technique

3 abmat x 3
2 abmat x 1
1.5 abmat - fail
1 abmat negative - 5 singles
3 abmat x 2

Bench Press

3x10 bandbell green/pink/pink kb 4/8/8kg
8x40 kg
5x60 kg
3x70 kg
2x80 kg

Deadlift

5x135
5x185
3x225
1x275
3x255
2x255

GHD Sit-ups

3x5 reps

60 minutes total workout

Friday, March 13, 2020

Strict Press - Metcon

Friday, March 13, 2020

Crossfit Golden - Lacey

1530 - 8 of us

Warm Up

1 min jumping jacks
5 wall slides (3131 tempo)
15 Y-T-W

then 2 rounds of
front rack mobility
barbell hold overhead
barbell slow strict press
russian box step ups

Weightlifting

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press

Set 1 – 5 reps @ 75% - 75#
Set 2 – 3 reps @ 80% - 80#
Set 3 – 1 reps @ 85% - 85#
Set 4 – 3 reps @ 87% - 90#
Set 5 – 2 reps @ 90% - 95#
Set 6 – 1 rep @ 95% - 105#

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80% - 80#

These were good weights and I was able to maintain good form.  Against a 1 RM of 115 it was a little light at 70%

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 DB Goblet Hold (24″/20″; 50/35 lb DB)

I scaled this to 35# dumbbell and 20" box.  The row and push presses were fine.  The box step overs were tough.  I finished the first round in 4:00, the second round in 4:30 and I managed 8 of the 20 box step overs at the 12:00 mark.  Total 2 Rounds + 29 reps.

Thursday, March 12, 2020

Back Squat - Metcon

Thursday, March 12, 2020

Crossfit Golden - Paige/Janet

1630 - 20 of us

Warm Up

pigeon stretch
couch stretch

then 2 rounds of

bear crawl/duck walk
paloff hold in squat
dead hang from rig
banded side steps

then take 10 minutes to warm up back squat

Weightlifting

Five sets of:
Back Squat (2 reps @ 90+%)

I scaled this to 205# (78% of 264# 1RM).  My glutes are still lit up from lunges.

Metcon

Metcon (Time)

"Little Giza"
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00

I scaled this to 10 pull-ups, 14# wall ball and working on double unders

on the way up I went 3/2/1/1/1/1
wall ball 15/10/10/5/5/5
double unders sucked today, I managed 55 reps in 3 minutes
wall ball 10/10/6/6/6/6/6
pull-ups all singles

I finished in 12:26 and felt really good about the effort.

Wednesday, March 11, 2020

Metcon - Dekafit Inspired

Wednesday, March 11, 2020

Crossfit Golden - Open Gym

1315

Warm Up

Foam roll

Metcon

2 rounds of

400 m run
20 x 16# med ball sit-up throw
400 m run
20 x 24" box step over
400 m run
180' farmer's carry with 32kg kb
400 m run
6 pull-ups

Run 1 - 2:45 (2:45) - 22:30 (3:30)
Zone 1 - 4:30 (1:45) - 24:35 (2:05)
Run 2 - 7:45 (3:15) - 28:00 (3:25)
Zone 2 - 9:30 (1:45) - 29:50 (1:50)
Run 3 - 12:50 (3:20) - 33:15 (3:25)
Zone 3 - 14:30 (1:40) - 34:30 (1:25)
Run 4 - 17:45 (3:15) - 38:10 (3:40)
Zone 4 - 19:00 (2:15) - 38:50 (0:40)

My runs slowed considerably, but held steady around 3:20 (13:20 minute mile).

I was pleased with the zones.  I need to step up to a 20# med ball, but the sit-up throw movement is feeling smoother.  The box step overs were fine.  The farmers carry felt heavy today, but 100 m should not be the end of the world.  The pull-ups were filler.

My goals was a 40 minute-ish keep moving.  I expect Dekafit to take the full hour.

Tuesday, March 10, 2020

Row-Lunge-Run E2OM

Tuesday, March 10, 2020

Crossfit Golden - Lacey

1200 - 8 of us

Pre-Wod

med ball to ~4.5 foot target with 16# wall ball
20 reps
10 reps

Warm Up

300m run

3 rounds of
5 down dog - cobra
5 quad - lunge
5 kang squats

2 rounds of
5 each leg 4 position lunge (front, back, lateral, bowler)
5 kb windmill

stretch on own

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 300 Meters of Running

I scaled the lunges to 12 kg and could complete the 60 foot walk and 300 m runs
I was time capped on the row after the 2nd round:  400-400-390-340-350

Cool down with a 400 m walk

Germantown Track

I was in visiting my folks in Memphis and took advantage of the nice weather and lack of agenda to get out on the track.

Saturday, March 7, 2020

Walk/Jog to track
1 mile in 8:41
splits
2:07 (2:07)
2:18 (4:24)
2:15 (6:39)
2:02 (8:41)

I finished with a fast quarter at 1:47

Played with the shot put a little bit (16# and 126 mm).  I could send it about 6 meters (just shy of the 22 mm world record).

Walk/Jog back home

Sunday, March 8, 2020

Walk/Jog to track

3 fast quarters with 200m walk (~2:30) in between efforts

1:50
1:47
1:47

This was encouraging.  I feel like I am in a good position to close in on my 8:00 mile.  I want to follow the model of 3 runs per week (distance, tempo and speed).

Friday, March 6, 2020

Saucony Guide 13

I finally picked up a new pair of Joggers.  I opted for my old favorite the Saucony Guide 13 (size 9.5).  I was not thrilled about the color and I will be swapping them out for the blackout, but the fit was perfect as usual.

I also spent some time on the treadmill with the On Cloudflyer.  I have seen more and more people running with On shoes and they fit my feet pretty well.  They seemed less cushioned in the front foot.  I might pick up a pair down the road if they come on sale (size 9.5)

Gymnastics - Metcon

Friday, March 6, 2020

Crossfit Golden - Lucas

0700 - 3 of us

Warm Up

1 min of the following
star jumps
tabletop stretch
slam balls
banded face pulls
lunge - hamstring stretch
banded Y's
slam ball plank pass
hollow hold

Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:
 
Movement 1 – Ring Muscle-Ups (or) Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold (or) Progressions

I chose to work on handstand push-up technique.  Lucas observed me kicking up and evaluated stabilty.  He recommended 2 sets of 4 negatives to 1 abmat.  I did 5 singles.

Coaching cue:  Work on lunging, planting hands and kicking up and scissoring with straight legs.  This body awareness and positioning will translate well into open space.

Next I chose to work on kip swings and kipping pull-ups.  I strung two together and then a couple of singles.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Alternating Dumbbell Snatches (50/35 lbs)
3 Minutes of Rowing
2 Minutes of Ring Dips

I scaled this to 35# DB and did ring dips

Round 1 - 35 cal - 20 DBS - 32 cal - 9 ring dips
Round 2 - 31 cal - 16 DBS - 29 cal - 9 ring dips

I liked this scaling as I rarely do strict ring dips, opting for the matador or bands. 

Thursday, March 5, 2020

EMOM

Thursday, March 5, 2020

Crossfit Golden - OPEN GYM

1400

Warm Up

foam roll
mountain climbers
hamstring sweeps
bear crab rotations
jumping jacks
slow hrpu
kb goblet lunge
kb deadlift
scap push-up

Metcon WOD
Metcon (AMRAP - Reps)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lb DBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
43 reps per round (plank= 1 rep)

My workout was based loosely on the above WOD

Metcon

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Axle Bar Deadlifts @ 165# (140# HG bumpers + 25# bar)
Minute 2 – 16 Alternating reverse lunges (unweighted)
Minute 3 – 1 rope climb
Minute 4 – 6 Parallette Shoot Throughs
Minute 5 – 30 Seconds of Prone Plank

The deadlifts got tough after going unbroken, then 5/3, I ended up doing 4/2/1/1 the last couple of rounds.

Reverse lunges were OK, but took 40-45 seconds

Rope climb all the way to the top the first 3 rounds, then halfway up

Parallette shoot through was scaled perfectly, but long rest as they only took 15 seconds

Plank was scaled well (went a full minute on the last round)

Wednesday, March 4, 2020

Metcon

Wednesday, March 4, 2020

Crossfit Golden - Greg

1200 - 12 of us

Warm Up

i99 hip hammy

3 rounds of
20 jumping jacks
10 band pull apart
10 band shoulder press
5 scap push-up
2 wall walk up (I did 1)
10 ankle drivers

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
300 Run
30 Hand Release Push-Ups
20 Wall Ball Shots (20/14 lbs)

This was tough.  I felt sluggish during the warm up and that did not improve.  Grabbing the 14# wall ball, it felt like 30#.

I did the 500 m row, 40 double unders/round and 10 pike push-ups (5/5).  I managed 3 rounds and 15 seconds on the rower before time was called (no Hail Mary).

Five minutes was a good rest and I felt recovered.  That was not the case.

I did the 300 m run, 20 HRPU/round (5/5/3/2/2/2/1), and 20 wall ball shots with a 14# wall ball (10/5/5).  I finished 3 rounds and got out the door with 50 seconds remaining for the Hail Mary run (which took me nearly 3 minutes).

Total 6 Rounds + 1 Rep

I feel like I am continuing to get sick and should take the day off or do open gym tomorrow.

Monday, March 2, 2020

Bench Press - Metcon

Monday, March 2, 2020

Crossfit Golden - Greg/Lacey

1200 - 10 of us

Warm Up

90 seconds of the following
burpees
scorpions face down / face up
over and under the fence
scap push-ups
inch worm plus two push-ups
dumbbell floor press
quad and hamstring stretch
dumbbell Cuban press

Cuban Press - Popularized by Charles Poliquin and has nothing to do with Cuba.  It is just a made up name.

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)

Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. 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 out with Joe.  I built up from 45-95-115-135.  My working sets were at 135# (69% of 195# 1RM).  I was able to maintain good tempo.

Metcon

"Desire" (AMRAP - Reps)

Desire is a Crossfit Invictus benchmark workout. 

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is the fourth time this has been programmed at Crossfit Golden and I have had the unfortunate pleasure of making it every time.

5/21/2019 - 31 reps
8/26/2019 - 32 reps
12/23/2019 - 32 reps
3/2/2020 - 28 reps

I came out of the gate feeling sluggish and it never got better.  I had one near miss on the box and that slowed me down a little as well.

Post WOD

We had a little time so I set up a wall ball throw station.  With a target 4.5 feet off the ground and my feet tucked under 50# dumbbells, the movement felt pretty good with a 12# wall ball.  Moving up to the 20# wall ball used in the competition, things got spicy.  I could manage about 7-8 reps before having to reset.  Although it was slower, I will let the ball bounce on the floor between my legs, recover it and then start the next rep.


Sunday, March 1, 2020

Golden Games 2020

March 1, 2020

Crossfit Golden hosted an in-house competition with 6 athletes in the men's Rx, 8 athletes in the men's open and 10 athletes in the lady's open.  It was my first competition and I had a lot of fun.

Workout 1 - Squat Clean Ladder - These went up to 155# and I was pleasantly surprised that my judge would help with loading plates.  I did the 75# in 2 sets.  Starting at 95#, I switched to singles. I finished the event, just under the 6 minute cap.  6th place.  This placing surprised me as well.  I move a barbell OK, but have never been good with fast reps.

Workout 2 - AMRAP pull-ups, dumbbell snatch, and dumbbell box step over.  This was tough.  I did OK on the pull-ups with fast singles. The snatch got to me and during the 1 minute breaks, I scrambled to find my elbow sleeves.  The 20" box step overs were a grind.  The open division used a 50# dumbbell and that certainly approached my upper limit.  I did 5 rounds + 2 reps.  8th place.  This placing did not surprise me.  I felt a little tweak in my right shoulder and never got into a rhythm.

Workout 3 - Sandbag run and air squats.  This was as bad as advertised.  My runs were around 3 minutes and the air squats were another 1:30 to 2:00.  I finished the 3 rounds around 15 minutes.  As planned, I walked the uphill and jogged the rest.  6th place.  This placing surprised me.  I am glad I wore joggers and the calf sleeves helped.  I also made a point of wearing gloves.  This was comfortable, but I still should have moved my hand position around.

Floater - Echo Bike - Assault Runner - Ski Erg - I paced this pretty well and probably had a little more in the tank.  I went for a combined 844 meters.  7th place.  I did the floater at 10:40 (about 20 minutes after event 2).  I might have been able to push a little harder, but I kept good form and was steady.

Those points put me 8th overall.

Jarrod (1-1-2-2 = 6)
Jon (2-3-3-4 = 12)
Ryan (3-5-1-1 = 10)
Chris (5-4-4-3 = 16)
Will (4-2-8-8 = 22)
Mark (7-7-7-5 = 26)
Sanjiv (6-8-6-7 = 27)
Nick (8-6-5-6 = 25)

I fueled up with a banana and some applesauce after the floater.  This gave me an hour to digest prior to the start of my sandbag run.

I obviously packed more than I needed, but I did a good job cooling down and warming up for each event.

The event was very well organized and the programming was exceptional as well.  The order of the events made a lot of sense as well.  Had the squat clean ladder been later in the day it would have been horrible.  There was not much downtime between events, just enough to chat with folks and feel ready to go again.

Based on this positive experience, I will likely seek out competition in the future.