Thursday, September 30, 2021

Strict Diane - Accessory

Thursday, September 30, 2021

CFG - Lacey

1130 - 6 of us

Crossover Symmetry

Warm Up

2 rounds of
2 inch worm push-up
10 single arm OH KB press (each arm)
10 single leg RDL (each leg)
5 each side plank rotations
5 reverse snow angels
5 hollow/superman
10 American KBS

Build to deadlift wod weight; prep HSPU


"Strict Diane"

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

I scaled this to 155# Deadlift and 15-9-6 Box HSPU.  I finished in 6:53, much faster than the last time I did this wod on 1/6/2020, but I did reduce the volume of HSPU and tried to make it more difficult.  My deadlifts felt wonky and I went 9-6-6 then 6-6-3 and 5-4; the box HSPU were better 5-4-3-3 then 4-3-3-3 and 4-3-2.  I have a sneaky suspicion that day 5 of no sugar is messing with me.


Every 90 seconds, Three sets of:
Barbell Hip Thrusts ( 6 reps @ 21X1)
Band Pull-Aparts (30 reps @ 1010)
L-Sit (60 seconds (accumulated time))

This was meh.  I did the hip thrusts at 155# and used a light band.

L-sit was hanging from the rig.  I went 15 second tuck; 10 second rest; 15 second tuck; 10 second rest and 15 second tuck.  On rounds 2 and 3, I used the same pattern, but the 15 seconds was both legs up for 5 seconds, lower one leg for 5 seconds and then lower the other leg for 5 seconds.


3 sets Reverse Hyper 10 reps at 90#

3 sets of Alt DB curl 8 reps at 20# dumbbell

Wednesday, September 29, 2021

Strict Press - Metcon

Wednesday, September 29, 2021

CFG - Lucas

1130 - 3 of us

Crossover Symmetry

Warm Up

1 min each of
rope skip
arm circles
pec stretch
shoulder swimmer
dead bug
scap push-up
cat cow
wall climb
triceps puppy dog


Every 2 minutes, for 14 minutes (7 sets):

Strict Press (2 reps)
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% of 1-RM

Based on 130# 1RM I went



Three rounds for time of:
50 Double-Unders
30 Slamballs (30/20 lbs)
20 Toes to Bar

I scaled to 100 single under, 15# slam ball and hanging knee raises.
R1 - 2:52
R2 - 3:28 (6:20)
R3 - 3:13 (9:41)


Preacher Curl

8x15# (assuming 15# barbell)

Tuesday, September 28, 2021

Tempo Back Squat - Metcon

Tuesday, September 28, 2021

CFG - Greg

1130 - 7 of us

Foam Roll
Crossover Symmetry

Warm Up


2 rounds of 30 seconds each
banded air squat
banded glute bridge
banded clam shell
dead bug
ankle driver


Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat (3 reps @ 31X1)

Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.

I worked off a 1RM of 235# and went:


Maintained good tempo each set, might have had a little more in the tank.


Three rounds for time of:
400 Meter Row
30 Cossack Squats (RX+ Pistols)
20 Pull-Ups

This was a rough workout because of the pull-ups.  I scaled to 10 strict pull-ups each round.  I did Cossack Squats, but not below parallel.

R1 - 4:52 (4-2-2-1-1 strict pull-up)
R2 - 10:04 (3-1-1-1-1-1-1-1 strict pull-up)
R3 - 15:22 (3-1-1-1-1-1-1-1 strict pull-up)

Monday, September 27, 2021


I have been struggling with my weight for the past year.  From June 2020 to September 2020, I was able to drop 17# through eating cleaner, no sugar and no snacking between meals.  This amounted to about 1 pound per week and seemed healthy and sustainable.  My A1C dropped from 6.1% to 5.9%.

Around mid October 2021, I started to fall off the wagon and found my weight climbing back up to 185# by Thanksgiving.  I crossed 190# in January 2021.  Gaining about three quarters of a pound per week.

Since then it has been a roller coaster of crossing 195#, panicking and approaching 190#.  This is not sustainable or healthy.

The expression is 99% is a bitch and 100% is a breeze.  My undoing felt like the following:
  • I am at a healthy weight now, a Snickers bite sounds good
  • Lots of good treats for dessert, I will have a bite
  • I can't believe, I am past 190#, I will have to start exercising more when the weather warms up
  • It is just a brownie bite
  • I will start tomorrow fresh
These are common excuses and certainly a mental sticking point.  The fact of the matter then and now is that I cannot exercise my way thin.  It is OK to be hungry.  I am still learning how to have a healthy relationship with food.  Hurdles aside, I do not need sugar to be happy.  When I avoid sugar, my gut health is improved, I am less bloated, I feel fresh and energetic.  When my weight is lower, I can perform pull-ups, hand stand push-ups and other body weight exercises successfully.  I can run faster.  When my metabolic profile is improved, I am more likely to live healthier longer.

I need to approach a healthy relationship with food one day at a time.  I can be more useful to my fellows if I have a higher strength to weight ratio.  I can bring happiness to my family if they are not worried about my health and wellbeing.

I can wake up everyday and have a plan for my meals.  A breakfast of under 500 calories, a sandwich and piece of fruit for lunch, a dinner of vegetables and meats.  If I am hungry before dinner, I need to have a salad.  If I am hungry after dinner, that is OK and I can have a larger breakfast.