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.