Wednesday, June 30, 2021

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

Tuesday, June 29, 2021

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

Monday, June 28, 2021

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.

Friday, June 25, 2021

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

Wednesday, June 23, 2021

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.


Tuesday, June 22, 2021

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.

Friday, June 18, 2021

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.

Thursday, June 17, 2021

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.


Thursday, June 10, 2021

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

Tuesday, June 8, 2021

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.

Friday, June 4, 2021

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#




Thursday, June 3, 2021

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.

Wednesday, June 2, 2021

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.