Snatch - Metcon

Wednesday, June 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

400 m run

air squat drop squat

prone y-t-w

with pvc:

trunk twists

back squats

pass throughs

reverse pass throughs

behind the neck strict press

ohs

with barbell:

pocket high pull

muscle snatch

hang power snatch

ohs

slow full snatch

Weightlifting

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

Slow Pull Snatch + Snatch 

(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

45-55-60-60-65-65-70-70#  Felt pretty good, but still struggling to snap under

Metcon

(3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Run

10 Overhead Squats (155/105 lbs)

I finished the full runs, but scaled the OHS weight to 55#.  I was finishing the runs between 3:02 and 3:07.  I was able to do the OHS unbroken and probably should have gone a little heavier.

3:58

3:32

3:58

Metcon

Tuesday, June 29, 2021

CFG - Lacey

1130 - 7 of us

Warm Up

row

ankle driver

mountain climber stretch

down dog / cobra

tuck jump

scap push up + hrpu

shoulder swimmers

quad stretch

hammy stretch

Metcon (AMRAP - Reps)

Four sets for max calories/reps of:

90 seconds of Double Unders

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Rowing (for calories)

Rest 30 seconds

90 seconds of Strict Pull-Ups

Rest 30 seconds

I went 

50-30-31-36 on DU and the left ankle felt OK

14-13-12-13 on burpees

18-17-18-18 on row

8-8-7-8 on strict pull-up

Total = 301 cals/reps

Metcon (AMRAP - Reps)

OPTIONAL Hanging Challenge

Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.

I did this EMOM style and finished in 8 sets 30-30-20-20-20-20-20-20

Nate - Weightlifting

Monday, June 28, 2021

CFG - Paige

1130 - 4 of us

Warm Up 

1 min of star jumps / deadlift jumps

15 pvc good mornings

10 banded glute bridge and clam shell

15 pvc pass throughs

1 min bear crawl / crab walk

15 pvc strict press

10 floor slides

15 plank push-ups

rig dead hang

rig scap circles

rig jump slow lower

ring hold top

ring hold bottom

ring negative

Metcon

Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 

2 Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

I scaled this to 2 strict pull-ups + 2 box dips; HSPU were done to 3 abmats, KB swings were done at 20kg (44#).  I finished 8 rounds + 3 reps.  This workout was rough and being heavier certainly did not do me any favors.  I finished the first 5 rounds in just under 10 minutes, then my HSPU fell apart.  By the end, I was doing singles (and sloppy singles at that).  The pull-ups were OK.  I did doubles the first 10 minutes and then had to do singles.  The KB swings were fine, but I am glad I did not go heavier.

 

Weightlifting

Three sets of:

Single-Leg Glute Bridge (10-12 reps each leg @ 2012)

Rest 30 seconds

Frog Pumps (20 reps @ 1112)

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Body Hold (60 seconds)

Rest as needed

This was good core movement.  I did not do a great job with tempo.  I scaled the hollow body hold to tucked legs.

Bike Ride

Sunday, June 27, 2021

Bear Creek Lake Trail

0930

17.91 mile (10.9 mph; 1:38 moving time) ride on the Bear Creek Lake Trail System.  

I headed out on the Pinarello and picked up the trail system at Simms & US 285.  I then headed west through Homestead Golf Course until I picked up Morrison Road and doubled back.  On the way back, I met Eric and Colleen who I rode with to the entrance of Bear Creek Lake park.  He pointed out spurs to get on 470 headed south and north towards Dinosaur Ridge and Hogback.

It was a lot of rolling terrain and tough form me climbs.  However, the path is wonderful and was packed with cyclists and runner.  I look forward to riding out there again.

Power Clean - Metcon

Friday, June 25, 2021

CFG - Lucas

1130 - 6 of us

Warm Up

1 minute bottomed out squat (not active)

1 minute side windmills

1 minute shoulder swimmers

then 2 rounds of

jump squats

down dog - push up - cobra

single leg glute bridge

ankle driver

then with barbell

clean deadlift - high hang pause - shrug

clean high pull

pause power clean

cleans

Weightlifting

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

Clean (1.1)

(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

I worked up from 85-95-105-110-115-120-125-125# and felt smooth and controlled

Metcon

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

Power Cleans (135/95 lbs)

Chest-to-Bar Pull-Ups

I scaled to 85# power cleans and ring rows.  My first set was 8-7-6 / 6-5-5-5.  Second set was 6-5-4 / 5-5-5.  Third Set was 5-4 / 5-3-2.

I am struggling with high volume pull-ups.  The power cleans were OK, but definitely a grip exercise.  I feel like I scaled the weight correctly.  I might have managed 95#, but would have been in even worse shape for ring rows.

Extra

With 10 minutes remaining in class I did 2x8 reverse hypers and some strict pull-ups 2-2-2-1-1-1-1

Back Squat - Metcon

Wednesday, June 23, 2021

CFG - Lucas

1130 - 6 of us

Warm Up

2 rounds of

10 air squat

10 mountain climber thoracic rotation

10 banded side step

10 banded clam shell

10 banded glute bridge

stretch on own

Weightlifting

Every 2:30, for 12:30 (5 sets):

Back Squat 

*Sets 1-3 = 3 reps @ 85-88%

*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

I am continuing to work off of a estimated 1RM of 200#.  I did 3x3 at 175# and 2x6 at 155# and felt smooth and confident.

Metcon

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

12 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)

I scaled to 8 BBJO at 20" and 10 WBS at 12# to 10' and was able to finish around 2 minutes each round.

Bench Press - Conditioning

Tuesday, June 22, 2021

CFG - Lacey

1230 - 7 of us

Warm Up

1 minute of the following

row

burpees - 8

face down scorpion

table top stretch

slow push-ups

shoulder swimmers

Bench Press

5 sets of 3-4 reps @20X1 tempo

I built up from 95-105-115-125-135 and completed 4 reps

Bench Press

2 sets of max reps at 90% of heaviest tempo set.

I did two sets at 120# and got 9 reps followed by 8 reps

Conditioning

Two sets for max reps of:

90 seconds row

30 seconds rest

90 seconds ring dips

30 seconds rest

90 seconds row

30 seconds rest

90 seconds push-ups

30 seconds rest

I scaled to matador dips and managed 

18-10-19-21 reps

19-10-19-21 reps

The dips were by far the hardest.  I did 2x2 and then singles.  The push-ups were only slightly better 5-4-3 then doubles and singles.

Tempo Front Squat - Metcon

Friday, June 18, 2021

CFG - Lucas

1130 - 5 of us

Warm Up

Hip Hammy

2 rounds of

10 hard pulls on the rower

5 boot strappers

5 tempo front squat

10 glute bridge clam shells

10 mountain climber thoracic rotations

Front Squat

6 sets of 

Front Squat at 24X1 tempo + Front Squat

I worked up from 95, 105, 115, 125, 135, 135#

Metcon

For time:

50 calorie row

100 wbs (20/14#)

The row went fine and I finished in 4:05.  I scaled this to a 14# wall ball and had to bail at 50 reps and finish with a 10# wall ball.  I finished in 10:40 and was wiped out.  I started sets of 10, but was quickly reduced to sets of 5.

We had some extra time so I did some pull-ups and scales.

Power Cleans - EMOM

Thursday, June 17, 2021

CFG - Lacey

1130 - 8 of us

Warm Up

1 min squat stretch

1 min side lying windmill

1 min scap push-up + push-up

then 

2 rounds of

50 rope skips

10 drop squat

10 ankle drivers (5 each side)

10 squat thoracic rotation

then 

with barbell

5 high hang clean pull

5 high pull

5 pause power clean

5 power clean

Power Clean

Every 2 minutes for 16 minutes (8) sets of 2 Power Cleans

95, 105, 115, 125

125, 125, 135, 135

These felt pretty good, but my form and timing was all over the place.  I kept it light and focused on extension and getting under the bar.

EMOM

EMOM 15

station 1 - 40 DU

station 2 - 20 push-up

station 3 - 20 slam balls (30/20#)

DU were not there today.  I did 20 the first round and the rest did a mix of singles and attempts for 30-40 seconds

Push-ups were better.  I did 15-15-15-13-13 reps

Slam balls were OK.  I scaled to 20# and did 15-12-12-12-12 reps.

Bench Press - EMOM

Thursday, June 10, 2021

CFG - Coach Greg

1130 - 6 of us

Warm Up

3 rounds of

30 second row

10 face down scorpion

10 scap push up on elbows

30 banded Y-T-A (5 each position, 15 each side)

10 shoulder swimmers

5 push-ups

Bench Press

Tempo Bench Press every 2 minutes for 10 minutes (20X1)

6x105

6x100

6x105

5x115

4x120

then 2 sets for max reps at 90% of last set (108#)

10x105

9x105

EMOM 20

• Station 1 - 20/15 cal row - I was able to hold 15 cal each round
• Station 2 - 12-15 T2B - I did 12 HKR each round
• Station 3 - 10-12 dips at tempo 1111 - I did 10 bench dips each round and maintained good tempo
• Station 4 - 15-20 push-ups - I managed 15 each round (5/3/3/2/2 on the first round then 3/3/2/2/1/1/1/1/1 on the last round)
• Station 4 - rest

Back Squat - Metcon

Tuesday, June 8, 2021

CFG - Coach Greg

1130 - 6 of us

Warm Up

2 rounds for time of 1 minute each

squat thoracic rotation quad stretch complex

box step downs

banded monster walk

banded squat

shoulder swimmers

build to 75% of 1RM back squat

Back Squat

6x145 (75%)

3x165 (85%)

3x165 (85%)

3x165 (85%)

6x145 (75%)

Metcon

AMRAP 15 of

15 WBS (20/14#)

10 C2B

5 BBJO (24")

I scaled to a 12# wall ball and went unbroken every round (time to go heavier).  I did kipping pull-ups and managed 5/3/2 for the first 3 rounds then 3/3/2/2 for the last round.  I skipping pull-ups on my final round as I tore a callus on the palm of my right hand.  I used a 20" box and managed the BBJO ok.  I finished 4 rounds + 15 WBS + 2 BBJO (skipped PU on the last round) = 4 + 17.

Deadlift - Metcon

Friday, June 4, 2021

CFG - Coach Lucas

1130 - 4 of us in class (Meredith new from North Carolina)

Warm Up

1 min burpees

1 min 90/90 sit through

1 min hammy sweeps

1 min bear crawl

1 min dead bug / bird dog

1 min single leg glute bridge hold

barbell warm up

10 good monring

10 RDL

5 tempo deadlift 31X0

Deadlift

Build to heavy 1RM

Every 2 minutes

8x155

6x185

3x225

2x245

1x275

1x285

1x295

1x305

Metcon

10 min amrap

40 DU

20 walking lunges with KB farmers carry (24/16 kg)

I tried DU, but managed 20 in 2 sets before completely mucking thing up.  Finished Round 1 with additional 40 singles and then did 80 singles remaining rounds.  I scaled KB to 8kg and it was still tough.  Finished with 3 rounds + 46 reps.

Finished early and did 5 GHD sit-up plus 3x8 reps on Reverse Hyper loaded with 45#

Back Squat - Metcon

Thursday, June 3, 2021

CFG

1230

Warm Up

1 minute leg swings back/forth

1 minute leg swings left/right

1 min bottom out squat

then 2 rounds of

10 kang squat

10 single leg glute bridge

10 side plate clam shell

5 tempo air squat 32X1

Build to 70% of 1RM Back Squat

Back Squat

Every 3 minutes for 15 minutes (5 sets)

8x135 (70%)

8x135

8x135

4x155 (80%)

4x155

Metcon

For Time

75 wbs (20/14)

50 t2b

50 wbs

25 t2b

25 wbs

I scaled to 12# wall ball and did hanging knee raises finishing in 13:15 (below the 10 minute cap).  I went 15/10/10/10/10/7/8/5 on the first set of wbs and the remaining sets suffered the same decline.  The hkr were a good scale and I went 10/10/10/8/7/5 and then 10/8/7.

This was my first day back at CFG after quarantine and it was nice to see all of the familiar faces.

Run

Wednesday, June 2, 2021

CDOT - 425 Corporate Circle

1230

2.20 mile (11:54 pace; 26:15 moving time) run.  3 loops around Corporate Circle just to get moving after no dedicated training for a few days.  Moving was quite the workout.