Accessory - Metcon

Friday, September 24, 2021

CFG - Lucas

1130 - 7 of us

Crossover Symmetry

Warm Up

Thoracic mobility - foam roller

10 cat cow

10 inch worm

15 scap push-up

10 empty barbell hip thrust

10 banded face pull

Weightlifting

Five sets of:

Barbell Hip Thrusts (5 reps @ 20X1)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls (15 reps @ 21X1)

Rest 60 seconds

I did not go heavy on these.  I opted for 135# and felt good about the effort.  I used a red band for face pulls.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

I worked on double unders and managed 30-21-21-30 in 30 seconds each round.  I scaled the dumbbell to 20# and did OK with this movement.  I finished 4 of 10 snatch on the last round.  3 + 34 Rounds and Reps.

Lagniappe

3 Rope Climbs

2-2-2-2-2 pull-ups

Split Jerk - Metcon

Thursday, September 23, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

2 rounds of

30 sec air squat

5 reverse snow angel

10 curtsey squat

10 trunk twist

10 pass through

10 press in split

10 single leg alt v-up

then with barbell

3 strict press

3 push press

3 push jerk

build to 75% split jerk - 45, 75, 95, 105

Weightlifting

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

Split Jerk 

*Set 1 – 1 rep @ 75%

*Set 2 – 1 rep @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%

I went 115, 125, 135, 135, 145, 150#.  The 150# felt like it had a little press out, but was otherwise a good rep.  Coaching cue was that the bar was launching a bit forward, try dipping straight down and opening hips before pushing under the bar.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups

10 Burpees

20 Kettlebell Swings (24/16 kg)

I was originally planning 2 HSPU to 2 abmat each round, but this fell apart on the second round.  I switched to 2 wall walks per round.  burpees were burpees and kbs was 12kg, unbroken round 1 and 2, 10/10 split rounds 3 and 4.  4 Rounds + 10 Reps (I got through 5 burpees when time was called).

Front Squat - 18.5

Wednesday, September 22, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 rounds of 

air squats

90/90 or bear sit through

glute bridges

cat/cow or thoracic spine rotations

down dog or cobra/push-up

quad stretch

2 minutes front rack mobility

5 FS at 25X1 tempo

10 thrusters

Weightlifting

Take 20 minutes to build to a 1-RM Front Squat

Front Squat 

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

I built up from

3x95

3x115

2x135

2x155

1x175

1x190

1x200 - video

1x205 PR!

1x210 PR!!

I was incredibly please to jump my PR from 203# on 4/9/2019 to 210#.

Metcon

Metcon (AMRAP - Reps)

CrossFit Games Open Event 11.6, 12.5 & 18.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

18 Thrusters

18 Chest-to-Bar Pull-Ups

21 Thrusters

21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I performed this workout 3/24/2018 scaled with jumping pull-ups and 65# thrusters and managed 63 reps.  I crushed that today with 84 scaled reps.  I went unbroken through to the pull-ups on the round of 9 which I split 5/4.  I entered the round of 15 with about 2 minutes remaining and went 6/5/4 on the thrusters and 3/3/3 on the pull-ups.

I did have my new Reebok Nano X1, knee sleeves, wrist wraps, thumb tape and AIRWAAV.

Metcon

Monday, September 20, 2021

CFG - Lucas

0730 - 5 of us

Warm Up

300m run

hip hammy

15 air squat

10 reverse snow angels

15 pass throughs

10 ankle drivers

15 overhead duck walk steps

5 bear sit through

15 pvc ohs

10 mtn climber twists

Metcon

"Keep it Steady"

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

I scaled this to 35# OHS, step over the bar burpees and hanging knee raises.  It was a tough workout.

Round 1 - 9:15

Round 2 - 10:00 (19:15)

Round 3 - 9:50 (29:05)

I scaled it well, but could have gone a little heavier on the OHS.  I went unbroken and they were designed to be heavy, eg. 4/3/3.

Accessory Work

Mobility Work

Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!

Finished with couch stretch, lacrosse ball in scap, lat and triceps stretch with band.

Track Workout

Sunday, September 19, 2021

Goddard Middle School Track

0900

Warm up with easy 800 m

4 x 400 m on 3:30

2:07

2:05

2:04

2:04

Cool down with 800 m walk

I really like this track and it was nice to dust off the legs for some speed work.

Open Gym

Saturday, September 18, 2021

CFG - Open Gym

0900

5 minute Echo Bike

Crossover Symmetry

SLIPS

Front / Back scale both legs 30 seconds

L-sit between 2 plyo boxes - 4 x 10 seconds

Inversions - hold and hand stand push-up singles to 2 abmat

Plank - hold on elbows for 30 seconds

OHS

5x15

5x20

5x25

5x30kg

Belt Squat

5x20

5x40

5x50

5x50kg

T Bar Row

3x8x45#

50 minutes total workout.

Felt good to play with some new stuff.  Next open gym, I will use the elephant bar.

Universal UB100 Decline Bench with Two-Incline Positions

 

I saved this little $63 gem from the landfill when I saw next to my neighbors trash cans.  From the Walmart description:

Power up your core with the Universal UB100 Decline Bench. With two incline positions, this adjustable weight bench lets you perform sit-ups, twists and core-strengthening exercises. To hold your feet in place, the bench come equipped with 8" padded foam rollers and each bench accommodates a weight of up to 200 pounds.

Universal UB100 Decline Bench: 

• Two-incline positions
• 8" padded foam rollers to hold your feet in place
• 200 lb. maximum user weight
• Execute sit-ups, twits and many more core-strengthening exercises
• Stylish two-tone color
• Measures 47in L x 14in W x 22.5in H

The 54 product reviews are mixed, with several saying cheap and not made for tall folks and the balance saying it is a good beginner level product at the price point.  I will give it a whirl soon.  Worst case scenario it ends up in my trash pile.

Deadlift - Metcon

Friday, September 17, 2021

CFG - Lucas

0730 - 7 of us

Warm Up

2 Rounds of

10 jump squats

20 hamstring sweeps

10 deadlift jumps

20 toy soldiers

10 box jumps (step down)

20 good mornings

10 banded glute bridge with clam shell at top

1 min slow bird dogs

1 min slow dead bugs

barbell

10 good mornings

10 deadlift

Weightlifting

Every 2 minutes, for 24 minutes (8 sets):

Deadlift 

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

5x135

6x185

4x225

2x255

1x275

1x295

1x315 video

1x325 failed

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24″/20″)

I scaled this to 185# and a 20" box.  The guideline was no more than 65% of 1RM for today (205#), but I really dislike touch and go deadlift.  The 20" box was chosen as the 24" box felt really high during the warm up.

I went out a little hot with a first round at around 1:30, but slowed considerably to roughly 2:00 rounds.  I finished with 4 rounds + 9 reps.

Lagniappe

Reverse Hyper

3x10 at 50#

Strict Press - Metcon

Thursday, September 16, 2021

CFG - Lacey

0730 - 9 of us

Warm Up

1 minute of:

burpees

pass through

pec stretch

shoulder swimmer

deadbug

scap push-up

cat cow

wall climbs

triceps stretch

Weightlifting

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

Strict Press (4 reps)

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

Working off a 135# 1RM strict press, I started out a little light and built:

75 (56%)

85 (63%)

95 (70%)

105 (78%)

105# (78%)

Finishing at 105# was within 5# of my 4 rep max and a good end point.

Metcon

"Benjamin Push-Up"

For time:

100 Push-Ups @ 10X1*

(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)

This was a tough workout and the suggested scales were pretty interesting.  Any variation was OK, knee push-ups or foam roller push-ups.  Scaling the volume was also reasonable and based on a targeting roughly 10 sets.

10+ reps/set go the full 100

5-10 reps/set target 70

0-5 reps/set target 50

The KB was supposed to be heavy, but I scaled it aggressively to 12KG.

I went (11) sets at 10-9-8-7-6-5-5-5-5-5-5 for 70 total reps and 150KB swings.

I had originally planned on 10-9-8-7-6-5-4-3-2-1 which would have been 55 reps, but I was feeling pretty good about the 5 rep sets.  It is interesting that the KBS were not taxing and actually gave my chest a chance to recover.  The tempo was perfect for me and very much in line with how I usually do push-ups.

Lagniappe

5 minute abs - This is not getting any easier

Nano X1 Grit

I got a new pair of shoes from DSW.  They fit great and are very comfortable.  I went with Men's Size 9.5.  The first WOD was today 9/16/2021 and I am really enjoying the wider toe box that Reebok is known for and the comfy materials.

Metcon

Wednesday, September 15, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

30 seconds each:

row

butt kickers/high knees

arm circles/throw downs

bootstrappers

banded glute bridge

banded squat

1 min lunge twist

1 min calf stretch - (straight leg gets top of calf, bent leg gets lower calf, backwards heel walk for activation)

Metcon

For time:

1000 Meter Row

800 Meter Run

150 Double-Unders

100 Walking Lunges

150 Double-Unders

800 Meter Run

1000 Meter Row

This was tough, but not as bad as I expected.  The rows took me around 5 minutes each, the runs were 5:20 and 6:30.  I did 300 single under rope skips and finished in about 5 sets and 3 minutes.  The walking lunges were the slow and painful.  It took me a little nearly 6 minutes.  Total time was 35:00 and I felt really good about the effort.

Lagniappe

5 minute abs.  I really did not want to do anything, but we had 10 minutes left in class.  The faster athletes were working on gymnastics.

Explore Gyms near Lakewood

Iron Warrior Gym - 1630 W Evans Ave Unit H, Englewood, CO 80110 (14 min)

Mile High Barbell: Weightlifting - 4925 S Santa Fe Dr Ste 100, Littleton, CO 80120 (12 min)

Strong Bodies Performance - 10230 W 26th Ave #4, Lakewood, CO  80215 (17 min)

Herrerra's Boxing - 1129 S Tejon St, Denver, CO 80223 (17 min)

Front Squat - Metcon

Tuesday, September 14, 2021

CFG - Greg

0730 - 12 of us (full class and  Greg encouraged us to start signing up in advance)

Pre-Warm Up

foam roll

wrist mobility

front rack mobility

wall sit

Warm Up

300m run

hip hammy flow

then 45 seconds of

kang squat

scap push up

lateral lunges

side lying windmills

cat cow

single leg glute bridge

Weightlifting

Every 2:30, for 10 minutes (4 sets):

Front Squat 

*Set 1 – 2 reps @ 85%

*Set 2 – 1 rep @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – Max reps @ 85%

I warmed up with 45, 95, 135, and finally 155#

Set 1 - 2x155

Set 2 - 1x165

Set 3 - 1x175 (88% of 1RM)

Set 4 - 3x155#

Metcon

Metcon (3 Rounds for time)

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

300 Meter Run

20 Thrusters (95/65 lbs)

10 Bar-Facing Burpees

This looked rough and certainly played out that way.  I did the full runs, but aggressively scaled the burpees to 45#.  Looking at the clock, I was finishing the burpees around the 3:00 mark and opted for step over plank jacks as 10 burpees in 1 minutes was not happening.  It turned out to be a good scale.

Round 1 - 4:08

Round 2 - 4:20

Round 3 - 4:38

Rogue 566# Pig from the 2015 Crossfit Games

I cannot believe this little gem is on sale for a mere $400 (essentially the 2015 cost) in Denver, Colorado.  As much as I would love to own this 80"x34"x24" behemoth with repaired cover and new zipper with added zipper protection, there is no way I could justify the purchase or store the ridiculous thing.

But it is certainly awesome.  Being offered by Rachel Holmgren on Facebook Marketplace as of 9/13/2021.

Split Jerk - Metcon

Monday, September 13, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 rounds of 

30 seconds lunge / jump squat

5 inch worm

10 curtsy squat

10 reverse snow angel

10 trunk twists

10 pass throughs

10 pvc strict press from split jerk stance

with barbell

5 strict press

5 push press

5 push jerk

5 split jerk

Weightlifting

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

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

Using an estimated 150# 1RM, I went 115# (76%) for sets 1 & 2 and 125# (83%) for sets 3-6.  It felt pretty heavy today and I was not prepared to go for 90%.

Metcon

For time:

30 Toes to Bar

30 Shoulder to Overhead (115/75 lbs)

30 Chest-to-Bar Pull-Ups

30 Shoulder to Overhead (115/75 lbs)

30 Toes to Bar

I scaled this to kipping leg raises, 65# shoulder to overhead and green banded pull-ups.

30 HLR - 12/10/8 ~1 min

30 S2O - 12/10/8 ~2 min

30 BPU - 8/4/3/3/2/2/2/2/2/2/2 ~4 min

30 S2O - 12/8/8/4 ~2:30 min

30 HLR - 10/8/8/4 ~ 2 min

I finished in 10:23 ahead of the 12 minute time cap.  I was really surprised at how difficult the pull-ups became.  I was expecting them to be easier.  I scaled the other movements appropriately.

Lagniappe

3x8 50# reverse hyperextensions

Overall, I felt pretty good for my first day back at HIIT training.  I was definitely winded, but not to the point that the workout was dangerous or unsustainable.

Power Lift Reverse Hyper

 

Interesting offering from Tyler Necaise in Colorado Springs on Facebook Marketplace.  $250 is a screaming deal on a reverse hyper, especially on a Power Lift, but reviewing the Power Lift USA website, it appears this is a Pro Select Reverse Back Extension which is missing the weight stack.  Buyer Beware.

Easy Run

I found myself short of breath last week when we were at the YMCA camp near Bailey, CO.  I was Covid negative on Tuesday, but feel like I still may have experienced some respiratory infection.  As a result I have been taking it easy.  Doing weights yesterday went well and I decided to do a loop at Harriman Park.

The 1.47 mile (18:13 moving time; 12:23/min pace) felt pretty good.

It was also my chance to try out the Airwaav which is supposed to improve breathing by positioning the tongue down and forward.  I cannot speak to the performance impact, but I did like the feel of this mouth guard and will use it during Crossfit workouts.  It was not particularly snug which is to be expected as it was not in the league of the night guard my dentist made for me.

I understand the criticism and why it would not be suited for powerlifting.  It does absolutely nothing to stabilize the jaw, but it does protect the teeth when clenching.

Powerlifting

Thursday, September 9, 2021

Home Gym

1600

Warm Up

pass throughs

steel mace 360s

Bench Press

6x95

6x115

6x135

3x155

2x165#

Dead Lift

6x135

4x185

3x225

2x255

2x255#

Strict Press

8x45

6x75

6x85

6x95#

Pull-ups

4-3-2-1-2-2

I was working down and up a pyramid on a rough EMOM.

Home gym space is working well.  I grabbed some standard plates to use to keep my deadlift bar from moving around.  I also realized that my yoke location does not allow me to press overhead from the yoke.  This is not a hug concern as my overhead movements are not difficult to take from the floor.

Shiplap Walls?

This is from a post by Oscar Duran in Home Gym Community by Garage Gym Reviews.

"It’s a good weekend job. I picked up a ton of old pallets that were going to be thrown out. The hardest part, believe it or not, is breaking them apart. I bought about 4 different stains and stained the ones that weren’t weathered. A lot of them had different weathered colors already. Then I just used liquid nails and a nail gun (real thin nail) just to hold them up till the glue sets. If you want to go the extra mile then you can paint the wall black first. The pallets will always have little spaces and you’ll be able to see the wall a bit if it’s a light color."

I have also seen an example where the installer set a horizontal line in the center of the wall and then vertical lines on the stud centers.  He then set the middle row and worked his way up and down and created a really nice effect as well.

I think this would look really incredible.

Home Gym

With the purchase of a storage system, my home gym is complete.

Total Spend - $5,836

Basics - ($2,343) Flooring, rack, barbells, plates, bench and dumbbells.  All good purchases, but the dumbbells do not see much action.

Cardio Equipment - ($990) I love the Concept2 rower.  I have considered getting an Assault Air Bike, but that is really overkill for my space.

Crossfit - ($969) All good purchases, but I really do not use the bands, rings, rope or weight vest ever.  Favorite items are pull-up bar, abmats and jump rope.

Strongman - ($750) Do not use any of this stuff, but the yoke is my primary rack.  Stone day is always fun.

Miscellaneous - ($849) Love the timer and storage system.  The Hip Extension, Squat Box and Silencer Pads were poor purchases that I should part with.

I will upgrade my beater bar to a Matt Chan at some point for $395.  I would also like to get a ROMWOD mat (they are now $118).  I have also considered getting an incline bench, but only casually peruse offerings.  Otherwise everything is perfect.

I have considered and rejected getting an Assault Air Bike, 20# Slam Ball, 35# dumbbell pair, battle rope, Crossover Symmetry and Hyperextension.

Although I rarely use them, I will hang my rope and rings at some point.  I will also hold onto my EliteFTS squat box, although it see more dust that box squats.  I should probably sell my REP folding rack, but am having a hard time parting with it.  I need to sell my technique plates, Titan Silencer Pads and excess change plates.  Somehow, I have ended up with

• (2) 10# pairs (Eleiko and REP V2)
• (4) 5# pairs (Eleiko, REP V2, REP V2, Weider)
• (3) 2.5# pairs (Eleiko, REP V2, Weider)
• (1) 1.25# pair (Eleiko)

Otherwise, everything is grand.  I have over 500# of Olympic plates to "match" my 300# deadlift.

By dollar value, I am a REP Equipped Gym:

• 22% REP Fitness
• 17% Concept2
• 15% Rogue Fitness
• 10% Raptor Fitness Supplier
• 37% Miscellaneous including Titan Fitness, Eleiko, EliteFTS, J-Box, Great Mats, Simpson Fitness Supply, Dynamax, Brute Force, Knot & Rope, OSO, Onnit, Hi-Temp, Jump-N-Rope, Cybex and Abmat

I occasionally covet professional grade equipment like Power Lift, Sorinex, Rogue Fitness and others.  I have never considered getting weight stack machines although a lat pull down / low row would be good for body building.

The new/used split was $5,078 / $758 in terms of dollars, but that $758 represents $1,625 in equipment.

I have bought and sold a GHD, kettlebell, strongman tire and standard bar and plates at roughly what I paid.  No flipping or price gouging.  I occasionally miss my Power Lift GHD and will hopefully purchase a Power Lift bench and plyo box in the future.  I do not miss the strongman tire.  It was a huge footprint that I rarely used.  The kettlebell and standard bar and plates went to a good home.

In the grand scheme of things, the expense is within what is typical for my hobbies.

I have spent more on bicycles and less on other equipment intensive hobbies like scuba (~$3,300), golf (~$2,500) and skiing (~$1,200)

Accessory - Metcon

Friday, September 3, 2021

CFG - Lucas

0730 - 7 of us including Jason and Joe

Warm Up

6 minute AMRAP

5 burpees

10 curtsey squat

10 prone scap retractions

6 single leg knee to floor squat

10 plank push-ups

I got through two rounds and will be incorporating single leg knee to floor squats into more of my warm-ups.

Weightlifting

Three sets of:

Bulgarian Split Squat (8 reps each leg @ 3111)

Rest 60 Seconds

Single-Arm Dumbbell Row (8 reps each arm @ 2111)

Rest 60 Seconds

This tempo was brutal.  I grabbed 20# dumbbells, but would have struggled even unweighted.  I was a little fast on the Bulgarian Split Squats, but did OK on the rows.  

Talked about potential groin issues with keeping knee planted on bench during rows.

Metcon

Three rounds for time of:

400 Meter Run

21 Box Jumps

12 Pull-Ups

This was a lot tougher than it looked.  I did 400m runs, 21 BJ to 20", for the pull-ups the target was 2 sets.  Instead of doing banded or jumping, I did 5 pull-ups (3/2) and 7 ring rows each round.

Round 1:  5:47

Round 2:  6:03 (11:50)

Round 3:  6:00 (17:50)

Lagniappe

"5 minute abs" - I followed the same movements, but worked for 20 of 30 seconds each effort.

Powerlifting

Thursday, September 2, 2021

Home Gym

1200

Warm Up

2 minute row

pvc pass throughs

Bench Press

8x95

5x115

4x135

3x155

1x165

1x175#

Back Squat

4x95

4x135

3x155#

Pull-ups

E2OM10

2-2-2-2-2 reps

Just an easy move through to get comfortable with the workout space.  I really like everything, but the rower and the hip extension take up a lot of room.  I did move the squat box and crash pads out of the space.  Everything else is well situated.  The finishing touch will be getting change plate pins.

Titan Fitness Mass Storage System

I came across a 73" high 42" wide Titan Fitness Mass Storage System.  It appears to be in good shape, with (3) plate/ball storage shelves.  It did not include side bracings.

It was being offered for $200 on Facebook Marketplace from Eric Peters in Stapleton.  Retail is $300 from Titan, with free shipping, but I would have paid sales tax.  I got there and it was in great shape, so I did not haggle too much and the seller was willing to take $180.

Stabilizer Bars would be an additional $35 and a shelf would be $70-$90 from Titan, both include free shipping.

The owner was selling because he moved to a 93" monster system in order to have 5 rows of shelving and he integrated a cable crossover into the end of the rig.

I have had my eye on a storage solution for quite a while and I was debating brand and size much more than I should have been.  This is a clean solution, but will only be complete once I add the shelf for my (3) kettlebells and (2) sets of dumbbells.  The sandbag will continue to live on the floor.  I will also get change plate holders ($35) to mount to the side of the mass storage unit.

It was pretty easy to assemble and is really sturdy.  I am in no rush to buy the kettlebell shelf, but I would like some change plate pegs.  I just need to make sure, the rep pegs are compatible with 4" hole spacing.  Since I was all organized, I decided to do a quick powerlifting workout.  I also moved the squat box and silencer pads to the basement.

UPDATE 9/8/2021 - I did end up ordering a set of change plate storage posts from Rep Fitness and they fit great, so I ordered a second set.  They were $20 each including shipping.

Deadlift - 20.1

Tuesday, August 31, 2021

CFG - Lacey

0730 - 10 of us

Warm Up

Hip Hammy

then 2 rounds of

10 Kang Squat

20 Toy soldier

5 90/90

20 second single leg glute bridge hold

2 slow dead bug

2 slow bird dog

Weightlifting

Take 10 minutes to build to…

Deadlift (2 reps @ 90% of 1-RM)

Immediately followed by…

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Speed Deadlift  (4 reps @ 70%)

I built up from 135, 185, 225 and finally 255# (85% of 1RM)

I dropped down to 195#  (65%) and was able to bring good speed to the deadlifts.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

I felt pretty lousy and opted to scale the workout down to 75#.  This was a good move, but I still came up a full round short of when I did this during the 2020 Open.

I thought I kept a steadier pace, but my round times certainly do not indicate that.  I was getting through the ground to overhead better with a power clean into a push press.  At 75#, I could manage 3-3-2.

2:40

2:50 (5:30)

3:00 (8:30)

3:40 (12:10)

2:50 (15:00) - got through G2O and 6 of 10 burpees.

Lagniappe

One of my classmates led us through "5 minute abs" which consisted of 2 rounds of 30 seconds each:

abmat sit-ups

right side crunches

left side crunches

leg lowers

bicycle crunces

Needless to say, my bicycle crashed and burned during the second round, the leg lowers were done with bent legs and even engaging my core effectively on the side crunches was a challenge.

Charley Horse - Accessory

Monday, August 30, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 minute row

then 2 rounds of

10 boot strappers

5 cat cow

10 lateral jumps

5 slow single leg glute bridge

5 mountain climber thoracic openers

then

2 min front rack mobility

3 min prep for wod

Metcon

"Charley Horse"

For time:

75/50 Calories of Rowing

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

I thought I prepped and scaled this well, but I still did not finish in the 14 minute cap.  Row was 6:15, Front Squat was scaled to 95# and completed 10-6-5-4 in 3:15 (9:30), but my pace on the 20" burpee box jump overs was slow and I had 20 of 25 reps at the cap.

I did this on my own 4.20.2021 and finished in 15:40 with 95# FS and 12" box

Weightlifting

Every minute, on the minute, for 15 minutes (3 sets) of:

Bent-Over Reverse Flys (10 reps @ 21X1)

Banded Bent-Over Rows (10 reps @ 2012)

Banded Biceps Curls (20 reps @ 10X0)

Split Squat Pulses (40 seconds (Left Side))

Split Squat Pulses (40 seconds (Right Side))

I called it in on the weightlifting.  I used decent form, but certainly sped up the tempo.  I used 10# for the flys and only did 30 seconds per leg on the split squat pulses.

I just made it to the gym in time and could have used 10 minutes for mobility.

Rogue Challenges

Rogue has been coming out with some great challenges to showcase their equipment and also provide some great tests to athletes who want to dip their toe in competitive environs between the Crossfit Open.

• 50 Cal Challenge - 50 Calories on an Echo bike (winner 24 seconds, 100th place was 42 seconds) 12/14/2020
• Bear Hug Challenge - 200# for guys and 150# for ladies (winner 12:18; 100th place was 1:52) 2/15/2021
• Cliffhanger Challenge - Static hold from pull-up bar (winner 20:21; 100th place was 2:43) 3/8/2021
• Pump-and-Row - 2000 meter row and then body weight bench press for reps (each rep is a 10 second deduction on time)(winner male middle division 6:17 row & 36 reps; 100th place was 6:41 and 16 reps) 4/19/2021
• Bella Complex Challenge - Clean-Shoulder to Overhead-Front Squat-Shoulder to Overhead (winner medium 390#; 100th place was 185#) 5/24/2021
• Mule  Challenge - 21-15-9 Deadlift (315/225#) & C2B (winner 2:23; 100th place NA only 41 made the 10 minute cap) 6/28/2021
• Suitcase Challenge - Max weight held for 30 seconds (winner 628#; 100th place NA only 98 men submitted scores) 7/19/2021
• Bandit Challenge - 1 mile run - 1 RM Front Squat - Max Reps Chin-up - 8/30/2021

Middleweight is up to 212# for men

Similar to the Crossfit Open, the cost is not a limiter.  Entering the challenge is $10 and for $30 you get a t-shirt.  Rogue puts up great prizes, a leaderboard and reviews video submissions.  To date, they have been held monthly which is a great time frame to get people excited and not burnt out.  The duration of the challenges is short as well.

In my summary, I listed the winners and 100th place so mere mortals could have something to which to strive.  I would like to take these challenges on as benchmarks and ideally competitively.  The Bandit will be tough as I have a 5K this weekend, but I might try to knock it out on Sunday anyway.

Metcon

Thursday, August 26, 2021

CFG - Lacey

0730 - 6 of us

Warm Up

1 min row

1 min Kang squats

1 min ankle driver/cat-cow

1 min lateral lunges

1 min scap push-up/HRPU

1 min bootstrapper/quad stretch

1 min stretch on own

Metcon

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Double-Unders

Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps)

Time Cap = 30 minutes

Despite getting clear direction to scale loads and reps, I still missed the cut-off.  The goal was 15-10-5 minutes for the three rounds.

I did 60-40-20, but scaled the lunges to slight hop on front foot and switching every 10 reps.  I used a 25# DB and did 120-80-40 single unders.

Round 1 - 16:00 minutes

Round 2 - 11:30 minutes (27:30)

Round 3 - finished the row and 6 hop lunges.  74 reps outstanding

Lagniappe

Crossover Symmetry recovery sequence.

Bench Press - Metcon

Wednesday, August 25, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

1 min plank hold

1 min table top

20 wrist circle

20 elbow circle

20 seal swing

20 throw down

20 freestyle bounce

20 arm circle

20 trunk rotations

5 scorpions (down facing and up facing)

10 push-ups

Weightlifting

"Chesticles"

Every minute, on the minute, until you can no longer complete a successful repetition:

Bench Press (1 rep)

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.

Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

I started at 95# and built by 10# to 175#, made 180# and failed 185#

Metcon

"Desire" (AMRAP - Reps)

For max reps:

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

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

I scaled to a 20" box and got 30 reps in 5 minutes.

Lagniappe

EMOM 10 - 2 pull-ups

Strict Press - JT

Thursday, August 19, 2021

CFG - Lacey

1130 - 5 of us

Warm Up

1 min jumping jacks

1 min floor slides

1 min prone Y-T-W

then twice through

down dog/cobra

45 sec overhead hold

45 sec slow strict press

front rack mobility

Weightlifting

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

Strict Press (8 reps)

*Sets 1-2: 90-95% of 8-RM from last week

*Sets 3-4: 85-90% of 8-RM

*Set 5: Max Reps @ 85% of 8-RM

*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.

I was working off of a 90# 8 RM and completed sets 1&2 at 80#, sets 3&4 at 75# and managed 10 reps at 75# for the last round.

Metcon

"Strict JT"

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Push-Ups

I scaled this to 15-12-9 of box hspu, box dips and push-ups.

Round 1 - 4:30

Round 2 - 4:30 (9:00)

Round 3 - 3:25 (12:25)

This was rough.  I need to find my dips again.

Airwaav

Well I finally broke down and ordered an Airwaav mouthpiece.  This ridiculous contraption was worn by Rich Froning on his way to another Team Championship.  While, I am suspicious, I bought the gizmo for a number of reasons.

First, I had been eyeing a mouthpiece for quite some time and nearly purchased a New Age Performance offering a couple of years ago when I was focused more on powerlifting.  These are at the same $40 price point.  My interest started with concerns in relation to damaging my teeth during training.  I have a history of being a grinder and have had more than my fair share of dental work.

Second, my training is in serious need of a kickstart and sometimes a new toy is just the ticket.  I have been struggling lately to get my breathing under control and get organized when getting back on the barbell during wods.  I do not have any delusion that the advertised increased airway width of 9% will happen or if it will affect my breathing at all, but sometimes, just having another focus will allow me to push past a plateau.

Finally, I want a new toy.  I am not ready to invest any more money in golf, scuba or bicycling and want for nothing in the crossfit space.  I am not buying any new clothes or shoes.  That unfortunately leaves one off gadgets like this.

Amanda Dvorak actually has a nice write up on the topic.  It is featured on powerliftingtechnique.com

Tempo Front Squat - Metcon

Wednesday, August 18, 2021

CFG - Lucas

1130 - 7 of us

Warm Up

2 rounds of:

30 seconds high knees/butt kicks

30 seconds banded glute bridge

30 seconds banded clam shells

30 seconds banded air squat

30 seconds deadbug

1 minute squat with thoracic twist / 90-90 sit through

Weightlifting

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

Tempo Front Squats  (@ 32X1)

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

My front squat felt like crap today, I would typically work off of an estimated 200# front squat, but used 115, 125, 135, 145 and 150# today.  That estimates my front squat at 170#

Metcon

Three rounds for time of:

Run 400 Meters

8 Front Squats

Barbell originates 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. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.

I took these from the ground, but scaled to 95# (56% of estimated 170# 1RM) and was able to get through all (3) rounds unbroken.  Runs were 2:28 to 2:38 and the each round was finishing in about 3:30.  My overall time was 10:30.  I am pretty sure that I did not have 75% or 130# in me today.

This was a repeat of 4/9/2019 when I used 60kg and finished in 12:58

Lagniappe

We finished with 15 minutes left in class, but I was pretty wiped out.

EMOM 10

minute 1 - 15 abmat sit-ups

minute 2 - 10 walking lunges

Nutrition

After tipping the scales at 197.1 on July 2, 2021, I have again started focusing on my nutrition and am trying to "keep intake to levels that will support exercise, but not body fat."

This has been really tough this time around.  I have been steady at 192.5 for about a week and have really not moved very much off of that mark.

Breakfast - Chai Latte and Clif bars or Duo Bars

Lunch - Sandwich, crunchy snacks, fruit another energy bar

Dinner - Meat and veggie or pizza or Mexican

Evening snack - Ice cream or chips

From June 2020 to October 2020 I was able to go from 195 to 180# in pretty short order.  I hit a plateau at 183# and struggled to get past it.  

I put all of the weight back on between October 2020 and April 2021.  I assumed the weight gain was due to reduced physical activity, but that was apparently not the case considering that I resumed normal if not increased activity levels in the summer.

That being said, it is time to reduce caloric intake to the point that I am hungry in the evenings and then take the important step of not snacking.

Split Jerk - Metcon

Tuesday, August 17, 2021

CFG - Greg

1130 - 6 of us

Crossover Symmetry

Warm Up

2 rounds of

1 min row

5 inch worm push-up

10 curtsy squat

10 rev snow angel

10 pvc trunk twist

10 pass through

10 pvc strict press from split position

with barbell

5 strict press

5 push press

5 push jerk

5 split jerk

Weightlifting

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

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

*This is week 5/8 in this cycle.

I stuck with 105# for the doubles (the same weight I used last week) and bumped it up to 110# for the singles.  Felt good.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Burpees Over Rower

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Plank Dumbbell Row 50/35lbs (Left Row + Right Row =1)

Rest 30 seconds

This was a pretty good workout.  I scaled the dumbbells to 25# and was still struggling to maintain good sets.

Round 1 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row

Round 2 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row 

We did an interesting exercise where we were guided to set the damper at 4, 6, 8 and 10 respectively on the row intervals.  Remarkably my calories stayed the same, but I felt a lot fresher after the set with the damper set at 4.  I typically opt for 6.5, but will reduce that to a 4 or 5 on my next wods.

Metcon

Monday, August 16, 2021

CFG - Lacey

1130 - 6 of us

Warm Up

jog in place

butt kick

high knees

quad stretch

toe grab

burpee and broad jump

squat jump

over / under the fence

bear crawl

crab walk

scorpion stretch

puppy dog stretch

pigeon stretch

Metcon

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

I scaled this aggressively and still got my ass kicked.  Out of the gate, I was shooting for 5 pull-ups, 15 HKR and 15 push-ups.  I was not sure how the wall balls would go.  I grabbed a 14# and a 10# (as a bail out ball if necessary).

Round 1 - great 4/1 on PU, unbroken HKR, 5/5/5 push-ups, 25 WBS (10/5/5/5) - 3:25

Round 2 - less great - 25 WBS - 3:55

Round 3 - 20 WBS - 3:49

Round 4-6 - 15 WBS - 3:44; 3:38; 4:02

The pull-ups went to 2/1/1/1.

The HKR went to 6/5/4

The push-ups went to 5/3/3/2/2

The WBS got to 5/4/3/2

Swim-Bike-Run

Saturday-Sunday, August 14-15, 2021

Harriman Park - 2 laps around the park, I felt a little bloated and walked the better part of the first lap

Bear Creek Lake Park - 30 minute of tennis with Nisha.

Bear Creek Lake Park - Nice 12.76 mile lollipop (1:07 moving time; 11.3 mph)

Carmody Swim - 3 x 400 yards in the outdoor pool.

Strict Press - Metcon

Friday, August 13, 2021

CFG - Lucas

1130 - 5 of us

Pre-Warm Up

Partial Crossover Symmetry activation

Warm Up

2 rounds:

short lap

10 banded pass through

10 banded pull apart

10 banded strict press

10 cat cow

10 prone raise

1 min triceps stretch or lat stretch

Weightlifting

Take 10 minutes to establish an 8-RM…

Strict Press (8-RM)

Rest until the running clock reaches 12:00, and then…

This was tricky, I went

8x45

4x65

4x75

3x80

8x85

8x90 - Established 8RM

Weightlifting

Every 3 minutes, for 6 minutes (2 sets) of:

Strict Press ( 8 reps @ 90% of today’s 8-RM)

I did these at 80# and felt pretty good.

Metcon

Four rounds for time of:

400 Meter Run

15 Push Presses (115/75 lbs)

I scaled to 65# and finished in 13:52.  The runs were around 2:35 and the push presses were all unbroken.  The barbell cycling was smooth with occasional short rest at the top.

Lagniappe

3x1 Rope Climbs (1 minute rest between efforts)

3x3 Tire Flips (275#)

High Rep Olympic Lifting

Main site just had an article high rep Olympic Lifting.  This topic is near and dear to my heart as I have debated the merits and pitfalls over and over in my head.

My personal experience is mixed and cursed with the fact that my form is passable at best in an unfatigued state and dangerous when fatigued.  I enjoy Olympic Lifting and feel that it is a cornerstone of general physical preparedness (GPP) along with Gymnastics, Powerlifting and Monostructural Endurance.  When I want to develop technique when fatigued, I typically tend towards EMOM style rather than For Time style metabolic conditioning.

During programmed Crossfit workouts that doe require "cycling" a barbell, I will nearly always scale the weight to the point that poor technique will not be dangerous to my back, shoulders, etc.

Myth 1.  Olympic lifts are dangerous at higher rep ranges because of the inevitable technical breakdown

Myth 2.  High-rep Olympic lifting is a poor method of conditioning

Myth 3.  High-rep Olympic lifting doesn't build strength in the lifts

Myth 4.  High-rep Olympic lifts erode an athlete's technique in the classic lifts

I agree with the counterpoint to all of these myths.  

Technique is king and until my technique is 8 out of 10, I have no business increasing intensity, volume, etc.

Technical movements are an excellent form of conditioning.  Mentally switching the next pedal stroke, next swim hip pivot, triple extension, pulling under the bar, continue ad infinitum is essential for neurological conditioning and GPP.  Rarely will my personal life call for exertion under ideal conditions.

Strength in the lifts is harder to wrap my head around.  Indeed when fatigued, technique becomes more important.  Why squat snatch when you can muscle snatch?  That being said, I do not have enough experience to address this one.

Finally, erosion of technique is only possible if the intensity, volume, etc is too high for the athlete in question.  Swinging my back during a hang power clean is stupid and I should not practice it during High-Rep or Max Effort lifts.

Lap Swim

Thursday, August 12, 2021

Carmody Rec Center

1700

4x300 FR

32 minutes total workout

Deadlift - DT

Thursday, August 12, 2021

CFG - Lacey

1130 - 9 of us

Pre-Warm Up

Foam Roll

Reverse Hyper 1x12 at 45#

Crossover Symmetry Activation

Warm Up

2 rounds of

20 star jumps

10 lunge twist

20 toy soldiers

15 banded good mornings

10 dead bug

2 slow controlled bird dogs (keep spine set)

Weightlifting

Take 10 minutes to build to…

Deadlift (2 reps @ 90% of 1-RM)

Immediately followed by…

I built up from 135, 185, 225, 255 and finally capped at 2x275#.

Weightlifting

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

Speed Deadlift  ( 2 reps @ 80%)

I stripped down to 235# and was able to maintain good speed.

Metcon

DT (Time)

5 Rounds for time: 

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

I scaled this to 75# and was able to the recommended

11 shake out, 1+8 shake out, 1+6 shake out

Round 1 - 1:25

Round 2 - 1:55 (3:20)

Round 3 ~ 2:00 (5:20)

Round 4 ~ 2:00 (7:20)

Round 5 ~ 2:00 (9:20)

9:20 is slower than my last attempt, but pretty good for my fitness level.

Metcon

Wednesday, August 11, 2021

CFG - Lucas

1130 - 11 of us

Warm Up

2 rounds of: 

1 minute row

10 prone YTW

10 scap pull-up

10 bear sit through

10 air squat

10 single leg glute bridge

then 1 minute each

groin stretch

quad stretch

calf stretch

Metcon

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

20/15 Calories of Rowing

20 Cossack Squats

400 Meter Run

15 Strict Pull-Ups

Notes: RX+ Alternating Pistols

I was pretty consistent across these intervals.  

I was finishing the 20 cal row between 1:25 and 1:35.

Cossack squats were quick and I slid through the two positions.  Not really low, but with good torso position.

The runs took between 2:25 and 2:35

I did a mix of pull-ups and partial pull-ups as indicated in the parenthesis.  E.g. 8 pull-ups and 7 partial pull-ups in the first round

R1 - 6:38 (8/7)

R2 - 6:40 (7/8)

R3 - 6:43 (6/9)

R4 - 6:50 (6/9)

Lagniappe

Push-ups 10-8-6-4-2

New Gym Bag

The unfortunate day has arrived that I have to replace my Planet Fitness duffle bag.  This bag has served me extremely well for the past several years of Crossfit and I may repair it.  The only thing that is off is the zipper on top which is currently held together with a binder clip.

The current dimensions are approximately 18x10x11 (1980 cu in or 32L) and it is extremely light.

It is currently home to:

• Weight Belt - weekly
• Knee  Sleeves - weekly
• Wrist Wraps - weekly
• Calf Sleeves - weekly
• Elbow Sleeves - rarely
• Mechanix Gloves - rarely
• JAW grips - often
• Wodfitters grips - rarely
• Nubz - rarely

• Beaded Rope - rarely
• Training Rope - weekly
• OSO clamps - rarely

• (3) rolls of tape - rarely
• Wrist bands - rarely
• Lifting straps - rarely
• Sunglasses - rarely

• Gym Towel - rarely
• Albuterol - often
• Chap Stick - rarely
• Chalk bag - rarely

• Lacrosse Ball - rarely
• Hip Circle - rarely

There is certainly an opportunity to clean some stuff out.  I will keep the stuff that I use on a regular basis and make sure they are accessible.  I will take some items home.

I considered the following options:

• Patagonia Black Hole 40L - ($129) Simple, durable, multipurpose bag; not Crossfit specific
• King Kong Core35 - ($129) 35L Includes a lot of bells & whistles, pockets; Crossfit specific
• Bear Komplex Gym Bag - ($99) ~45L with bells & whistles, spots to attach patches; Crossfit specific
• No Bull Waxed Canvas Duffleback - ($199) - 33L, Simple, elegant, waxed canvas makes for heirloom quality
• 2Pood Performance Duffle Bag (Sold Out) - 51L, shoe compartments, weight belt compartment, relatively simple design

I like being organized, but I do not like a plethora of pockets for items to get hidden away.  I like the customization that the Bear Komplex bag offers, but I could not see much benefit from the other Crossfit specific bags.  I am 99% sure that I will opt for the Patagonia Black Hole 40L bag.  It is $129 and I can get free ship to store at my local REI.  I like the brand and the multipurpose nature of the bag.  I would like to use it for travel as well.  My favorite color that I have seen is Roamer Red.

Split Jerk - Metcon

Tuesday, August 10, 2021

CFG - Greg

1230 - 6 of us

Warm Up

2 rounds of 

1 minute jump rope

5 inch worm push up

5 curtsy squat each leg

5 reverse snow angel

10 trunk twist

10 pass through

10 strict press in split

front rack prep

with barbell

5 strict press

5 pause push press

5 pause push jerk

5 split jerk with pauses

Weightlifting

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

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk

*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

I felt reasonably steady but stuck with 105# (68% of estimated 155# 1RM) and kept good pauses for all 6 sets.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Burpees to Target 6″ Above Standing Reach

I scaled to 60 single unders and regular burpees and managed 5 reps + 22 singles or 5 + 11 rounds.  All of the rope skips were unbroken and the burpees were steady.

Lagniappe

Crossover Symmetry recovery

3x5 GHD Sit-ups

Lap Swim

Monday, August 9, 2021

Carmody Rec Center

1730

5x200 FR

1x50 BR

1x50 BA

Felt really smooth in the water and less winded.

Bought a punch card.

Resident Daily = $6

(15) Punch = $71 ($4.73, 22% savings from daily rate)

(30) Punch = $115 ($3.83, 36% savings from daily rate)

Monthly Pass = $32

Annual Pass = $385

25% Military Discount

When you add the Military Discount, Carmody is one of the most affordable rec centers that I have trained at.

Tempo Front Squat - Metcon

Monday, August 9, 2021

CFG - Lacey

1230 - 8 of us

Warm Up

1 min row

1 min leg swing

1 min squat hold

1 min figure 4 stretch

2 rounds of

10 kang squat

10 single leg glute bridge

15 sec star plank

5 air squat / front squat at 32X1 tempo

Weightlifting

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

Tempo Front Squats  (@ 32X1)

*Set 1 – 3 reps @ 65% of 1-RM Front Squat

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

I warmed up with 95 and then 115# and my right hamstring felt tight.

I backed off and went

3x105

2x115

2x125

1x135

1x145# (72% of estimated 200# 1RM).  I kept good tempo and felt good about the effort.

Metcon

"Nitrous"

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

I scaled this aggressively to 45# and was still struggling.  I finished the row in 4:40 and then started with a set of 15 thrusters with the plan to go 15-15-10-10.  That quickly changed to 15-10-10-8-7, but I moved pretty well overall and adding even 10# would have made for and ugly metcon.

Lagniappe

With an extra 10 minutes, I foam rolled my hamstring and then did 6x2 pull-ups.

Mono-structural Training

Saturday, August 8, 2021 (and 9th)

Carmody Rec Center

Saturday, 0900 - Swam laps in indoor pool

1x150 FR

7x100 FR

1x50 BR

1x50 BA

Sunday, 0945 - Gios ride to C470 bikeway and all the way to Alameda.  18.20 miles (1:38 moving time; 11.1 mph)

Sunday, 1845 - One lap around Harriman Park.  1.47 miles (17:00 moving time; 11:30/mile)

Walking Lunges - Metcon

Friday, August 6, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

1 minute jump rope

10 lateral lunges slow

10 scorpions (5 each side)

1 minute walking lunge

10 mountain climber knee circles

10 burpee

1 minute air squats

10 around the world with jump rope

10 push-up 

1 minute hollow hold

Weightlifting

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

Dumbbell Walking Lunge (12 steps @ 10X0)

Go heavy the final steps should not be performed without struggle.

These were as hard as expected.  I picked what I thought was a reasonable weight with 30# dumbbells in each hand.  By the third round, my right hamstring was starting to tighten up, but I got through all 6 sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Beast-Makers

10 Box Jumps (24″/20″)

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

I scaled to 60 single unders and finished 4 Rounds + 1 Rep

I used 20# dumbbells and a 20" box and finished 2 Rounds + 0 Rep

I did hanging knee raises and finished 5 Rounds + 0 Rep

-

Total 11 Round + 1 Rep

Skills

Wednesday, August 4, 2021

CFG - Lucas

1130 - 3 of us

Warm Up

45 seconds each of

air squat

crab bear rotations

banded side step

cat cow

standing shoulder swimmer

scorpion left right push up

single leg alternating leg pike raise

shoulder wall walk

scap pull up

Metcon (AMRAP - Reps)

For max reps:

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Ring or Stationary Dips

Rest 60 seconds

60 seconds of Front-Leaning Rest on Floor

Rest 60 seconds… Repeat for 3 sets

I really liked this workout

Pull-ups - 7-7-7

HSPU (2 abmats) - 2-2-2

Rowing - 14-13-14 calories

SA Alt DB Snatch (35#) - 12-12-12

Stationary Dips - 6-7-6

Front Leaning Raise - 4-3-3 sets (had to be unbroken for Rx)

Lagniappe

GHD sit-ups

3 x 6 reps

Lap Swim

Tuesday August 3, 2021

Carmody Recreation Center - 2200 S Kipling Street

1700

50 FR

8x100 FR (IN 2:15 ON 3:00)

25 BK

25 BR

After discovering that Grant Ranch Open Water Swimming was less than 10 minutes from my house, I wanted to get into the pool for some lap swim.  After a quick internet search, I discovered the Carmody Recreation Center was the closest pool to the house and home to the Squid Masters Swimming Team.

Check is was a breeze and they did not ask for proof of address for the resident rate.  They did provide a 25% military discount which brought the daily admission down to $4.50.

Upon entering there is a large set of machines and cardio equipment.  There are also some Pilates and Yoga rooms.  They have a large indoor pool a convenient schedule for lap swim.  They have a smaller outdoor pool.  The outdoor area also has a few rigs, rowers and a treadmill.  Overall, I was very impressed and will definitely stop by again.

Cleans - Metcon

Monday, August 1, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

Hip Hammy

then

2 rounds of

10 boot strapper

20 banded side step

10 banded pass through

10 banded kickback

10 windmills (side lying)

10 over and under the fence

10 drop squat

then with barbell

5 high hang clean pulls

5 high hang clean high pulls

5 hang muscle clean

5 front squat

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean ( 2 reps @ 65-70% of 1-RM Clean)

Rest 60 seconds, and then…

Weightlifting

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean (@ 75-85% of 1-RM Clean)

Athlete will execute one clean from the hang position, and then one from the floor

I went 95-95-100-100 on the hang cleans and 6x115 on the clean complex.  They all felt pretty good.

Metcon

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

20/15 Calories of Rowing

5 Cleans @ approximately 70-75% of your 1-RM

Score is total load moved

Ex 19 successful lifts made at 200lbs = 3,800lbs

I backed down to 105# (68% of 155# estimated 1RM and was able to make all 20 attempts).  I finished the row between 1:25 and 1:30 every round.

2021 Crossfit Games - Tia-Claire Toomey and Justin Medeiros

The 2021 Crossfit Games are in the books and I enthusiastically watched the majority of the live streams for the individuals, less for the teams and only a few events for the age group and adaptive athletes.

I thought the programming provided for great tests that covered functional movement at high intensity across a broad time domains.

Get well soon, Brooke Wells

2021 Crossfit Games

July 28

Event 1

For time:

1-mile swim with fins

3-mile kayak

This was over an hour time domain and not spectator friendly, but certainly a good test.  I might have to rent paddle boards or kayaks again.

Event 2

For time:

126-ft. sled drag, 180 | 220 lb.

5 Pig flips, 350 | 510 lb.

12 muscle-ups

12 bar muscle-ups

12 bar muscle-ups

12 muscle-ups

5 Pig flips 

126-ft. sled drag

Time cap: 12 min.

Entertaining test that showcased gymnastics and strongman.

Event 3

For time:

550-yard sprint

Time cap: 4 min.

I was worried about this one, but nobody really got knocked around too bad.

Event 4

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 135 | 185 lb. (short bars)

Time cap: 20 min. 

185# is a heavy thruster and combined with 55 wall walks was quite the effort.

July 30

Event 5

4 rounds for time:

4 rope climbs

500/400 ski erg

Sand bag carry

I am not sure what to make of the Husafell Strongman Bag, but at 200# for men, this seems like a beast.

Events 6/7

5 rounds for time of:

250-m run 

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.  

Men: 245 | 265 | 285 | 305 | 315 lb. 

Time cap: 7 min.

 

5 rounds for time of:

200-m run out of the Coliseum

1 clean 

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

This was an interesting test that was mentally taxing on weaker athletes who could not make the cleans, especially in Event 7.

Event 8

For time: 

Navigate the handstand walking course

Time cap: 5 min.

Another brutal test that basically established the have and have nots.  Although handstand walking is to be expected, this really separated athletes.

Event 9

21-15-9:

Echo bike (cal.)

Snatch, 75 | 105 lb. (short bars)

Time cap: 8 min.

Fast and entertaining.

CUT TO 30 ATHLETES

July 31

Event 10

For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Time cap: 27 min.

This was a really interesting test during which athletes could really separate themselves on the runs.

CUT TO 20 ATHLETES

Event 11

11-min. AMRAP:

1 pegboard ascent

7 single-arm dumbbell overhead squats, 50 | 70 lb.

15 heavy double-unders

This was fun to watch and the athletes made tough movements look easy.

Event 12

1-rep-max snatch

Guilherme Malheiros.  Enough said.

Aug 01

Event 13

4 rounds of:

20 GHD sit-ups

8 cheese curd burpees over the hay bale, 70 | 100 lb.

168-ft. yoke carry, 425 | 605 lb. 

1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

I loved this event and it got me wanting to break out my yoke and do some burpees over a wall.

Event 14

6-10-14 reps of:

Deadlifts, 275 | 405 lb. (short bars)

Freestanding handstand push-ups

Time cap: 7 min.

A new skill and a tough standard.

Event 15

For time:

600-m row

90 chest-to-bar pull-ups

36-ft. back-rack walking lunge 

36-ft. front-rack walking lunge

36-ft. overhead walking lunge 

135 | 185 lb., short bar

Time cap: 11 min.

185# OH walking lunge is brutal.  Frankly I was surprised the athletes made such short work of the C2B during the final event of competition.

Split Jerk - Metcon

Friday, July 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

2 rounds

20 star jumps

5 inch worm

10 pass through

10 strict press

10 prone press

10 curtsy squat

10 dead bug

with barbell

10 push press from split jerk

10 split jerk

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Push Press in Split Jerk Position (2 reps)

*Build over the 3 sets

75-95-105#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Split Jerk 

2 reps @ 80-85% of 1-RM Split Jerk

Tried 125 and it was too heavy; next two sets done at 115#

Metcon

Five rounds for time of

30 Air Squats

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups

13:57.  Scaled to 12 kg KBS and pike push-ups.  Rounds 1 and 2 were around 2:30 and then slowed down to about 3:00 per round.

Metcon - Row / Run

Thursday, July 29, 2021

CFG - Lacey

1230 - Marialaina and me

Warm Up

1 minute of each

jumping jacks

over and under the fence

leg swings

LCR strtch

down dog / cobra

glute bridges

calf stretch

pigeon stretch

couch stretch

Metcon

Every 7 minutes, for 35 minutes (5 sets) for times:

300/250 Meter Row

Rest until the clock reaches 2:00, and then…

400 Meter Run

Note times for both the rowing and running intervals.

I was pleasantly surprised with my performance

Round 1 - 1:09 / 2:17

Round 2 - 1:10 / 2:11

Round 3 - 1:09 / 2:10

Round 4 - 1:10 / 2:07

Round 5 - 1:09 / 2:00

I was challenged to make the last round my fastest and did my best to turn it up.

We had 15 minutes left in class so I finished with

3 x 1 rope climb

3 x 5 GHD sit-ups

Jackie - Bulgarian Split Squats

Wednesday, July 28, 2021

CFG - Lucas

1230 - 7 of us

Warm Up

1 min row

1 min figure four stretch

1 min couch stretch

then 2 rounds of

10 push up mtn climber

10 banded air squat

5 squat and thoracic rotation

5 reverse snow angels

5 banded plank walks

5 ring row negatives

with barbell

6 push press

6 front squat

6 thruster

Metcon

Jackie (Time)

For Time: 

1000m Row 

50 Thrusters, 45# 

30 Pull-ups

I did the row in 4:40; the thrusters at 8:40 (20, 12, 10, 8); jumping pull-ups (5/5/5/5/4/4/2), exactly matching my January 10, 2021 time.

Weightlifting

Three sets of:

Bulgarian Split Squat ( 8 reps @ 30X1)

immediately followed by…

Dynamic Jumping Bulgarian Split Squats (12 reps @ 10X0)

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

I did 8 split squats unweighted each round, but was fast on the tempo.  I only did 6 jumping each round and maintained reasonable tempo.

We had 15 minutes left at the end of class so I did 2x 30 second hang and some crossover symmetry.

Metcon

Tuesday, July 27, 2021

CFG - Greg

1130 - 4 of us

Warm Up

3 rounds of 

30 sec row

10 banded pull apart

10 banded strict press

10 banded pass through

10 cat cow

10 scap pull-up

1 minute of triceps stretch / lat stretch / calf stretch

Metcon (AMRAP - Reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Rowing (calories)

(choose a weight that you can move throughout the 60 seconds)

DB Floor Press (25#) 26-24-23-23 reps (good pacing)

Banded OH Triceps 19-19-19-19 (broke to shake out arms)

DU 24-26-30-20 (these were rough and I never got a rhythm)

PU 6-6-5-5 (single every 10 seconds)

Row 12-12-12-13 (good pacing)

Metcon (No Measure)

OPTIONAL

Three Sets of:

30-second Hollow Hold

15-20 reps of V-Ups

30-second Superman Hold

15-20 reps of Superman Lifts

I skipped the core work and instead went on an 800m run followed by 20 abmat sit-ups

Deadlift - Metcon

Monday, July 26, 2021

CFG - Greg

1130 - 10 of us

Warm Up

2 minute row

then 2 rounds of

10 lunge twist

20 toy soldiers

15 banded good morning

10 dead bug

10 bird dog

with barbell 10 good morning and 10 deadlift

Weightlifting

In 10 minutes, build to:

Deadlift (2 reps @ 85% of 1-RM Deadlift)

Immediately followed by…

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

Speed Deadlift x 3 reps @ 70%

I built up to 2x 255# and then did speed dealifts at 210#.  My speed was not as quick as it was last week at 195#.

Metcon

For time:

50/35 Calories of Rowing

50 Burpee Box Jump-Overs (24″/20″)

There was a 4 minute cap on the row and a 12 minute cap on the workout.  I finished the row in 3:50.  The BBJO were steady, but slow.  I scaled to 20" and got through 40 when time was called.

Bench Press - Metcon

Friday, July 23, 2021

CFG - Lucas

4 of us

Warm Up

60 sec plank hold

60 sec table top stretch

20 wrist circles

20 elbow circles

20 seal swings

20 over and backs

20 freestyle bounce

20 arm circles

20 trunk rotations

10 scorpions up/down

10 push-ups (normal, close grip, left arm our, right arm out)

Weightlifting

Take 20 minutes to build to today’s 1-RM Bench Press

Bench Press 

I made 185# and failed 195#

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

I scaled to box HSPU, bench dips, knee push-ups and 60 single unders.  I finished 3 rounds and 3 reps at the 10 minute mark.

There was 15 minutes left in class and after recovering, I did 3 rope climbs and 50 abmat sit-ups.

Deadlift - Metcon

Thursday, July 22, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

1 min row

then 2 rounds of

10 lunge twist

20 toy soldier

10 banded good morning

10 dead bug

10 bird dog

Weightlifting

In 10 minutes, build to:

Deadlift (3 reps @ 75% of 1RM )

Immediately followed by…

Weightlifting

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

Speed Deadlift  (3 reps @ 65% of 1RM )

I built up to 225# deadlifts over 10 minutes and then was able to hold good speed at 195# for the (5) sets of speed deadlifts.

Metcon

Two sets for times of:

Row 750/600 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

I scaled to 600 meter row, 8 chin over bar pull-ups (started strict, but became kiping), and 8 kg kettlebells for the walking lunges.

Round 1 - 6:30

Rest - 6:30 (13:00)

Round 2 - 6:25 (19:25)