Snatch Technique - Metcon

Friday, October 29, 2021

CFG - Janet

1530 - 7 of us

Crossover Symmetry

Foam Roll

Warm Up

air squats

quad stretch toe touch

bear sit through

ankle drivers

pass throughs

shoulder swimmers

boot strappers

side lying windmill

pvc snatch warm up

Weightlifting

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

Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) - 55-60-65#

Immediately followed by…

Weightlifting

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

Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%) - 65-70-75#

Immediately followed by...

Weightlifting

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

1 Snatch Lift-Off + 1 Snatch from Below the Knee (1 rep @75+%) - 65-70-75# (big improvement from 10/13/2021

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar

To learn more about Grettel click here

I scaled this to 95# C&J.  I started out a little hot at 40 seconds and 60 seconds, but settled into a good rhythm around 70 seconds/round.

Lagniappe

3x10 Reverse Hyper 90#

SLIPS - OHS

Thursday, October 28, 2021

CFG - OPEN GYM

1130

SLIPS

Stretch - Hip Hammy, Crossover Symmetry, Foam Roll

Scales - left leg front and back 30 sec, right leg front back 30 sec

L-sit - EMOM 4 max effort, about 6-10 seconds

Inversions - hold, HSPU to 2 abmats 2-1-1-1

Plank - 90 second hold on elbows

OHS

6x20

5x25

3x30

2x35

2x35kg

Pull-ups

EMOM 5-3-2-2-2

GHD Sit-ups

5-5-5

GHD Hip Extensions

5-5-5

55 minute total workout.  CFG WOD was the hero workout Schmalls.  This is no small effort and not something I was ready to tackle today.

Schmalls (Time)

Run 800m

Then 2 Rounds of:

50 Burpees

40 Pull-ups

30 One-legged Squats

20 Kettlebell Swings, 1.5 pood

10 Handstand Pushups

Then,

Run 800m

One Legged Squats = Cossack Squats

Kettlebell swings = 16/24 kgs

Equipment Wish List

It is abundantly clear that my gym is complete.  I still enjoy perusing a wish list from time to time.

There are (3) items for a total of $335 that I want to get and will order at my leisure.

• Back Hyperextension - $200+, I saw this on Facebook Marketplace and really want it - BOUGHT 11/10/2021 (SOLD the roman chair for $60)
• Titan Fitness Adjustable Shelf - $100, I need to go ahead and order this - ORDERED 11/19/2021
• Rogue 5" Multi-Use Hanger - $35, I need to go ahead and order this - ORDERED 11/11/2021

There are (2) items that I am interested in, but will probably not buy.  These are upgrades and my needs are being met at Crossfit Golden.

• 20kg Matt Chan Barbell - $420, 20kg Eleiko Hybrid Bar - $699 - Decisions, Decisions
• Crossover Symmetry - $200, moderate interest

These last (5) items for a total of $1200 I have considered for rounding out the gym, but are either used rarely and/or I do not have room for them.

• 20# slam ball - $24+, low interest
• 35# DB pair - $90+, low interest - BOUGHT 11/15/2021 for $65
• Assault Air Bike - $699, not interested, no room
• Westside Scout Hyperextension - $350+, not interested, no room
• EliteFTS Gym Banner - $40, no room for anymore decorations

I am sure there are plenty of other items that will catch my eye from time to time, because I still frequently search for gym equipment, Sorinex, Eleiko, EliteFTS, Powerlift, strongman, weight bench, weight plates, squat rack, crossfit and other search terms that never fail to entertain.

I do have room for a couple of more stall mats, but will not be purchasing them anytime soon.  My space is pretty good for powerlifting and Olympic lifting.  To really get a wod going, it is a little cluttered, but I could always encroach on another garage bay.

I would like to believe that all future purchases will be upgrade items only.  That means I would sell something else.  I will always be on the lookout for commercial grade equipment.  I will also be on the lookout for deals.  If I happen to find a Concept2 bike erg or ski erg for under $500, I will buy it and make room.  Same goes for calibrated weight plates or competition bumpers from Eleiko or Rogue.

It is interesting seeing the movement on the price of steel.  The Matt Chan Barbell is now $420 and the hanger is $39.

Bench Press - Metcon

Wednesday, October 27, 2021

CFG - Lucas

1130 - 10 of us

Warm Up

Arrived 5 minutes late, quick warm up of

burpees

down facing scorpion

push-up

scap push-up

1-2-3 bench bands

table top stretch

bird dogs

Weightlifting

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

Bench Press 

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Working from a 185# 1RM, I did sets at

5x145

3x155

2x165

3x155

8x135

8x135# (these were tough)

Metcon

Five rounds for time of:

6 Alternating Dumbbell Push Press – Ea. (50/35lbs)

9 Ring Dips

12 Slamballs (30/20 lbs)

I scaled this to 25# dumbbells, matador dips and a 20# slam ball.  I finished in 9:38.  The DB Push Press I could have gone heavier, but the dips were brutal.  Even sets at 3/3/3 did not include a full range of motion.  Slam balls were OK and 20# was a good weight.

Back Squat - Metcon

Tuesday, October 26, 2021

CGF - Lacey

1130 - 9 of us

Foam Roll

Crossover Symmetry

Warm Up

high knees / butt kicks

banded air squat

banded side step

cat cow

ankle drivers

90/90 sit through

single leg knee to floor

standing fire hydrant

glute bridges

stretch on own - squat therapy, wall sit

Weightlifting

Back Squat 

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

I am still nursing the calf tweak, so I took it easy today

4x155

3x165

2x175

1x185 (79% of 235# 1RM)

5x165 (70%)

Metcon

For time:

800 Meter Run

50 Double Kettlebell Front Squats (32/16 kg)

50 Toes to Bar

I scaled this to 400m walk, 8kg double kb front squat and 50 hanging knee raise.  I finished in 10:48 and did another 400m walk which took me to the time cap.

Lagniappe

EMOM 4

10 push-ups

Metcon

Monday, October 25, 2021

CFG - Greg

1530 - 12 of us

Warm Up

2 rounds of

row

down dog / cobra

single leg glute bridge

kang squat

bird dogs

pigeon stretch

puppy dog

barbell warm up

good mornings

rdl

deadlift

Metcon

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

500 Meter Row

15 Deadlifts (225/155 lbs)

50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Round 1 - 4:50 - 33 DU

Round 2 - 4:43 - 32 DU

Round 3 - 4:44 - 20 DU

Round 4 - 4:37 - 8 DU

Round 5 - 3:58 - 0 DU

I scaled the workout to 155# deadlifts and worked on double unders.  Round 1 was 10/5, then 8/5/2, then 5/5/5 for the remaining 3 sets.  DU were going really well, until the fourth round when my calf tightened up.  I immediately bailed on rope skips and just started stretching it out.  I finished the low impact movements on the fifth round and then massaged my calf after class. 

Finished with 3 sets on the reverse hyper at 90#.

Bulgarian Bag - Battle Rope

It is official.  I have a problem purchasing gym equipment.  My latest flyer is on an 8kg Bulgarian Bag from Suples purchased for $100 and a SPRI battle rope purchased for $30 from Facebook Marketplace.

The Battle Rope has been on my wish list for about a year, but I do not see myself using it very often.  If not for the $30 price tag, I would not have been interested.  It is perfect for my needs at 40 feet long and 1.5" in diameter it is a good arm workout without being an extreme grip workout.  SPRI retails for upwards of $250, but an equivalent rope from Rep Fitness would cost $76.  

The Bulgarian Bag is an implement that I have seen featured from time to time.  It was developed for wrestlers and has been adopted by the mixed martial arts community for developing grip and rotational strength.  The original Bulgarian Bag from Suples is offered in weights from 6 lbs to 84 lbs.  The Facebook Marketplace had leather bags at 26 lbs ($166 + $30 shipping) and 17 lbs ($142 + $25 shipping).  I swung both of them and felt much more comfortable with the smaller bag.  Knock off bags can be purchased in the $40 to $50 range, but there is something very impressive about leather.

Just playing with it at the house, I was very impressed by the unique movement pattern that is not simulated by any other training that I do.  I look forward to incorporating it into WODs.

My remaining Facebook Marketplace obsession is a 45 degree back hyperextension being offered for $200.  Titan makes a reasonable model at $160.  Other commercial grade pieces are over $500.

SLIPS - Bench - Cleans

Friday, October 22, 2021

CFG - OPEN GYM

1200

SLIPS

Stretch - Hip Hammy Flow, Crossover Symmetry

Scales - Front/Back/Left/Right 30 seconds each position

L-sit - 4x tucked legs max effort 7-10 seconds

Inversions - hold, 1-1-1-1 HSPU to 2 abmat

Plank - forgot to do these

Bench Press

20

30

40

50

60 kg - 2 sets of 5 reps

Cleans

30

40

50

60 - 4 sets of 2 reps

50 minutes total workout.

Crossfit Lift Move Work

Thursday, October 21, 2021

CFG - OPEN GYM

1300

Warm Up

Crossover Symmetry

Foam Roll

Rope technique

Kip swings

Scap pull-ups

DB strict press

DB push press

Burgener Warm Up

Build up to starting clean - 75, 95, 115, 135, 145#

LIFT MOVE WORK

1 Rep Max Clean

4 minute window

Attempt 1 - 145#

Attempt 2 - 155#

Attempt 3 - 165#

Attempt 4 - 175# (fail)

155# matched my previous best and 165# was a new PR!  I was pretty close at 175# and need to work on getting under the bar.  (Lifters, knee sleeves, thumb tape)

Rest 2 minutes

Pull-ups

4 minute window

37 reps 

Started off strict and quickly switched to kipping singles.  I was ecstatic with this outcome.  I was targeting 30-35 reps and came out of the gate pretty hot and was pleased with how well I could hold kipping singles.  (WOD shoes)

Rest 2 minutes

8 Minute AMRAP

20 Double Unders

6 Single Arm DB Push Press (left arm) 50#

6 Single Arm DB Push Press (right arm) 50#

6 Burpees

R1 - 2:03

R2 - 2:37 (4:40)

R3 - 2:17 (6:57)

R4 - DNF - 20 DU + 5 push press

139 total reps.  This was as tough as I expected, but I paced it well and was very happy with my performance.  My double unders were hit or miss and actually improved with subsequent rounds.  The push presses were difficult and I need to use my legs more.  The burpees were incredibly taxing and it was tough to get back on the rope. (WOD Shoes, calf sleeves, elbow sleeves)

Overall this was a great format.  I was feeling really good during the cleans and targeting an attempt every 75 seconds.  I was a little winded on the pull-ups, but not horrible.  The AMRAP was definitely work.  The burpees were truly a sticking point.

Janet coached/scored me for the test.  Feedback points included getting under the bar on cleans, do kipping singles the whole time on pull-ups and improve breathing technique on AMRAP.  I should always be shooting for unbroken sets and should have warmed this up more.

For Men's Track 2 there were 457 scores posted and I was ranked 366 (341 points)

Lift 326T (165 points)

Move 325T (37 points)

Work 274 (139 points)

I was very surprised by how solid my clean ranks and unpleasantly surprised at the number of pull-ups was so far back on the leaderboard.  Unfortunately the leaderboard did not indicate the numbers that people put up.

Conditioning Equipment - Facebook Marketplace

I came across an interesting Facebook Marketplace (Frank-Stephanie Knappe "Gym Equipment") post that was offering Medicine Balls (12 & 14#), Battle Ropes, Stability Balls with Rack and Leather Bulgarian Bags (17 & 26#).

The Bulgarian Bags caught my eye as I have looked into these in the past and have never pulled the trigger.  Although I rarely use my 50# sand bag, 26# is a nice alternative and priced right at $100 as this is a Size Medium Bag that would retail for $166 + $30 shipping from Suples.

The have also been in the market for a rope, but the price point is not nearly as attractive at $40.  A 30 foot 1.5" rope would cost me $60 at Titan Fitness.  

If I could manage both items for $100 or $120, I would probably take both home.

Back Squat - Metcon

Wednesday, October 20, 2021

CFG - Lucas

1130 - 9 of us

Warm Up

1 min boot strappers

30 sec banded clam shell

30 sec banded glute bridge

2 rounds of 10

banded squats

pvc trunk twist

pvc pass through

lateral lunges

ankle drives

Build to starting weight 45, 95, 135#

Weightlifting

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

Back Squat 

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 78-80%

*Set 5 – 3 reps @ 83-85%

*Set 6 – 1 rep @ 88-90%

If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.

I went up from last week

5x170 (vs 165)

3x180 (vs 175)

1x195 (vs 190)

5x185 (vs 175)

3x195 (vs 185)

1x205 (vs 195; 81% of 1RM)

Metcon

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

40 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

I scaled this to 32 calories of rowing and was finishing around 2:30.  With transitions, I scaled to 25 wall ball shots at 12# and finished in 4:07, 4:01 and 4:06 respectively.  These were good scales.

Lagniappe

3x8x90# Reverse Hyper

5 reps body weight hip extensions

Cleans - Metcon

Tuesday, October 19, 20201

CFG - Greg

1130 - 6 of us

Crossover Symmetry

Warm Up

hip hammy flow

10 boot strappers

10 banded pass through

10 banded kick back

10 side lying windmill

10 over and under the fences

10 drop squat

with barbell

5 high hang clean pull

4 high hang clean high pull

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)

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 95-100-105-105 on the hang cleans and 110-115-115-120-120-125 on the hang clean + clean.

Metcon

Metcon (Weight)

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: Attempts Successfully Made x Weight of Barbell = Total Load Lifted

All of my attempts were at 105# and I went 20/20 or 2100# total.

This was a repeat of 8/19/2021 when I went up to 100# on the HC and 115# on the clean complex.  I did the metcon at 105#.  Essentially, a little heavier on the weightlifting which felt great and same on the metcon.

Lagniappe

Reverse Hyperextensions - 3 sets of 8 reps at 90#

Back Hyperextension

I have gone back and forth on getting a hyperextension for quite some time.  I do think it is a valuable tool for building posterior chain strength.  While not as versatile as a GHD, it should take up a smaller footprint and be a more suitable addition for my garage gym.  This one is being offered by Spencer Bowersmith on Facebook Marketplace for $200.  He also has a elbow supported knee raise that he is offering at the same $200 price point.  I have zero interest in that item.  But this Hyperextension would allow me to get rid of the piece of crap I have right now that cost me $40 and I am 100% comfortable selling at cost or a loss.

I started looking for other commercial quality back extensions and the prices are all over the place.  There is a Hoist Fitness model on sale on Facebook Marketplace for $700.  I went and checked this out on Sunday 10/31/2021 and it was as advertised.  I liked the foot print at roughly 49" x 26".  Upon doing some further research it is actually a Hoist Ab/Back Roman Hyper HF-4664.  It was released around 2007 and the latest generation the HF-5664 retails for $599.  I saw a Champion Branded model on line for $399 and free shipping.  I like the piece and it may be worth $350, but not for me.  The weight was good at under 100 pounds.  It was stable, but the wheels were useless.

I like this Body Masters model quite a bit as is is easy to add band pegs and has a nice wide thigh platform.  I tried to contact the guy three times on availability and got no response.

EliteFTS - $770 list price

Hoist Fitness - ?

Samson Equipment - $860 list price

Williams Strength - Not offered, just racks and benches

Powerlift USA - would need a quote

Legend Fitness - Not offered

Titan Fitness - $160

UPDATE 11-11-2021

After originally reaching out to Spencer Bowersmith on 10/20 and 10/25, I got a response saying it is available on 10/27.  No response until 11/4 saying he is not sure if he can sell it.  11/10, I get a response that he can in fact sell it and I headed over.  It ended up being housed in the Varsity Athletic Training Center at Regis University (main campus).  The leather was in good shape, but one of the foot pegs was missing a bolt and collar.  Considering the imperfect nature of the piece, Spencer agreed to $180.  I was fine with that as the money goes to the University and Spencer happened to be a Delta Sig.  It was pretty stable and had lots of adjustment.

Upon getting it home, I took a look at the embroidery which said Impact Sports Performance.  A quick search indicated that it was originally ordered for a training studio in Superior, Colorado.  So I am at least the third owner of a well used piece of commercial equipment.

Getting into the repair, I took the foot peg apart and attempted to reverse engineer the hardware from the good side.  

It turns out that I had a 1 inch collar at home which will make for an ideal inner spacer.  

The screw is actually an M10-1.5 by 25mm bolt which may be a little tricky to come by.  Amazon sells a 10 pack from RoyceMart for $9.52 with free shipping. - ordered and need to return as this was actually a 3/8"-16 screw that I could by from Lowes.

The washer has an ID around 10mm and OD of around 37mm and is about 3mm thick.  Amazon sells one from EXTSW 10.16 mm ID x 44.2 mm OD 3.2 mm thick 304 alloy stainless steel washer for $7.40 plus $3.99 shipping.  - ordered and need to return as I could use stacked 3/8" fender washers.

The aluminum plate is the trickiest and has an ID of around 1.375 inches (1/16" thick) and 4.5 inch OD and about half inch wide.  The closest stock part I have found are escutcheon plate that fits around pipes and decoratively covers holes.  Its job is to protect the upholstery from wear.  I found one for 1" IPS pipe (ID should be around 1.315 inches) with an OD of 2-7/8" inches.  It is smaller than I would like.  From Supplyhouse.com it is $0.45 + $4.95 shipping. I could go with a large flat washer 1" ID and 4" OD, but these cost around $5 each as well.  I could go with a 3/4" Black Iron Floor Flange.  ID is supposed to be 1.05 inches.  I would have this face inside.  Decided to just go with 1-1/8" fender washers.

Ordering all of the pieces, I would be out $26.31.  It would be about a wash given that he knocked $20 off the price.  If I can return everything, the price of items from Lowes was $5.90.

I would like to hit it with some metal polish as well.

Aftermarket Foot Roller assemblies are offered by various suppliers (Full Circle Padding and CFF FIT).  This model uses rollers that are 8" long and 6" in diameter.

On further inspection, this was fabricated by Tuffstuff Fitness out of Pomona, California.

Rogue Flat Utility Bench 2.0

A Rogue bench popped up on Facebook Marketplace for $50 and was quickly snapped up.  After that I decided to go ahead and get the other one on Facebook Marketplace for $100.  It was in good shape and when I considered $210 retail + $65 tax and shipping it was practically a no brainer.

While I would still like to have an adjustable bench, I really would not use an adjustable bench as often as I will use this flat bench, which is an upgrade from my Cybex bench (that I will hold onto.)

Nate - Core

Monday, October 18, 2021

CFG - Greg

1130 - 9 of us

Warm Up

1 min burpees

15 pvc good morning

15 pvc pass through

15 pvc strict press

1 min bear crawl - crab walk

15 glute bridge clam shell

15 floor slides

15 pike push-ups

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.

To learn more about Nate click here

Muscle ups: Ring or Bar

This was a repeat from 6/28/2021 when I managed 8 rounds + 1 rep.  I was 195#, but still managed to do HSPU to 3 abmats.  This time I did box HSPU and used a heavier KB (53# instead of 44#), but I did Russian KBS.  Same as last time I did strict pull-ups + 2 box dips.  I went out hot finishing the first four rounds in 5 minutes.  The next 6 rounds took me 11 minutes and I managed 2 pull-ups on the last round.  Total 12 + 1 Rounds + Reps.

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

I only did two sets and had lousy tempo.  I did add a 8 reps on the reverse hyper.

Bench Press - Metcon

Friday, October 15, 2021

CFG - Lucas

1130 ~ 6 of us

Foam Roll

Crossover Symmetry

Warm Up

5 burpee box step over

10 throw down

10 seal swing

10 monkey hang

5 burpee box step over

10 arm circle

10 wrist circle

10 ring row

5 burpee box step over

10 rig l-sit flutter kick

10 box hspu

Weightlifting

Every 3 minutes, for 12 minutes (4 sets):

Bench Press (6-8 reps @ 20X1)

I really like this tempo and put up some good numbers (185# 1RM, target was 75%)

8x125 (67%)

8x130 (70%)

6x135 (73%)

6x135 (73%)

Metcon

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

This was as tough as advertised.  I scaled the number of BBJO and modified the gymnastics as well.

Round 1 - 6 BBJO - 2 HSPU to 3 abmat - 5 PU - 8 HKR

Round 2 - 6 BBJO - 1 HSPU to 3 abmat - 3 PU - 7 HKR

Round 3 - 5 BBJO - 1 HSPU to 3 abmat - 4 PU - 10 HKR

The intent was to keep BBJO under a minute.  The reps took be 55, 60 and 50 seconds on each round respectively.  There was no target for gymnastics volume so I opted to hang on the struggle bus.  41 total reps.

Accessory - Metcon

Thursday, October 14, 2021

CFG - Lacey

1130 ~ 8 of us

Foam Roll

Crossover Symmetry

Warm Up

2 rounds

20 jumping jacks

10 banded pass through

10 band pull apart

10 banded row

5 bootstrappers

10 glute bridge march

5 single leg knee to floor

1 min stretch

Weightlifting

Every 90 seconds, for 24 minutes (4 sets):

Single-Leg Box Squats (6 reps each leg @ 2111) - Good tempo to 20" box

Or Cossack Squats 

Prone Lying Banded Leg Curls (25 reps @ 2111) - meh, kind of half assed these

Hollow Body Hold (60 seconds) - good scale at tucked knees and hands at side, made full 60 seconds

Supinated-Grip Bent-Over Barbell Row (6-8 reps @ 2111) - 8 reps at 75#

Metcon

Metcon (AMRAP - Reps)

For max reps:

4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs - 20″ box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing

I scaled to 50 lb DBs and 12" box and alternated 10 with DBs at sides and 10 with DBs at shoulders.  I got 51 reps.  After 60 seconds rest, I targeted 700+ calories/hour and got 48 calories.

Snatch Technique - Metcon

Wednesday, October 13, 2021

CFG - Lucas

1130 - 7 of us

Crossover Symmetry

Warm Up

300m run

air squat

quad - toe touch

bear sit through

ankle driver

pass through

oh pvc duck walk

slow ohs

with pvc

muscle snatch

hhps - hps

power snatch

snatch lift off

snatch

Weightlifting

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

Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) - I went 45-55-60#

Immediately followed by…

Weightlifting

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

Power Snatch (2 reps @ 75% of 1-RM Snatch) - I went 65-70-70# (high elbows cue)

Immediately followed by…

Weightlifting

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

2 Snatch Lift-Offs + Snatch (@ 85% of 1-RM) - I failed at 70# and finished with two sets at 65#

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar

To learn more about Ingrid click here

I scaled this to 65# and finished in 9:10.  I did touch and go power snatches, but was struggling to maintain good form.

Lagniappe

With 15 minutes to spare, I did some rope climbs and HSPU to 2 abmats EMOM style

1-1-1 rope climbs

followed by

1-1-1 HSPU

Metcon

Tuesday, October 12, 2021

CFG - Greg

1230 - 3 of us

Warm Up

2 rounds of

30 sec each

row

pvc good morning

pass through

behind the neck press

down facing scorpion

pike push-up

scap push up / scap pull-up

R1 1 minute thread the needle

R2 1 minute banded lat stretch

Metcon (Time)

For time:

60 Calories of Rowing

50 Kettlebell Swings (24/16 kg)

40 Shoulder to Overhead (75/55 lbs)

30 Chest-to-Bar Pull-Ups

20 Strict Handstand Push-Ups

10 Bar Muscle-Ups

20 Strict Handstand Push-Ups

30 Chest-to-Bar Pull-Ups

40 Shoulder to Overhead (75/55 lbs)

50 Kettlebell Swings (24/16 kg)

60 Calories of Rowing

I scaled this aggressively

8 kg (pink) KBS

45# S2O

Jumpng C2B

Box Knee HSPU

replace 10 bar muscle up with 20 box dips

row around 5:10

KBS 25/25

S2O 20/10/10

C2B started 7/5 then 3/2

HSPU 7/5/4/4

dips 5/5/5/5

HSPU 5/4/4/4/3

S2O 10/10/7/7/6

KBS 15/15/10/10

row around 5:45

Total time was 30:27.  I finished the down of the pyramid including dips in 14:30 and then took 16 minutes to go back up.

Back Squat - Metcon

Monday, October 11, 2021

CFG - Greg

1130 ~ 8 of us

Crossover Symmetry

Foam Roll

Warm Up

30 seconds each of:

speed skaters

banded squat

banded side steps

plank shoulder taps

shoulder swimmers

banded plank walk

jump squats

kick backs

banded glute bridge

Build to starting weight: 45, 135, 155#

Weightlifting

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

Back Squat 

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Despite having a current 240# Back Squat, it felt heavy today

5x165 (69%)

3x175 (73%)

1x190 (79%)

5x175 (73%)

3x185 (77%)

1x195 (81%)

Good form and depth on all of the squats.  Wore a belt and knee sleeves.

Metcon

Every minute, on the minute, for 16 minutes (4 sets):

Station 1 – 20 Speed Skaters

Station 2 – 20 Wall Ball Shots (20/14 lbs)

Station 3 – 15 Toes to Bar

Station 4 – 45-Second Front-Leaning Rest

speed skaters were not aggressive about 30 seconds left each round

14# wall ball shots and went unbroken with about 15 seconds left each round

scaled to abmat sit-ups and had 20 seconds left each round

about 3 sets to get to 45 seconds (~30 sec shake out, 10 sec shake out, 5 sec)

These were good scales and I felt the appropriate activation.

Day 6 - No refined sugar snacks

While this may sound like a very specific diet manipulation, it is not entered into lightly.  I have been watching a lot of body building videos and seeing these mass monsters prepare for competition by getting completely shredded has been very inspiring.

These guys are going from 5000+ calories per day to under 2000 calories per day and dropping 10-15% of their body weight during the course of a prep.  While some of it may be gear, they are still putting in the work.

For comparison, I would ideally go from a 2500 calorie diet to at 1000 calorie diet and drop roughly 30# to go from 195# to 165# and even then it is unlikely that I would have visible abs, much less have chest and glute striations visible.

That being said, I am tired of my own bullshit and want a healthier metabolic profile with minimal belly fat.

As the saying goes, 99% is a bitch and 100% is a breeze.  100% means no exceptions for birthday cakes, dessert at Thanksgiving, Christmas cookies.

I did this last year and was able to go from 195# down to 180#.  I have the same goal today, but past 185# I will have to start weighing and measuring my food.  I should probably get in that habit now.

It should be easy as I have a fairly repetitive diet from breakfast and lunch and some variety for dinner.

Day 1 was Sunday 9/26/2021

Day 7 was Sunday 10/3/2021

Snatch Technique - Metcon

Tuesday, October 5, 2021

CFG - Greg

1130 - 4 of us

Warm Up

300m run

15 air squat

10 quad stretch + toe touch

5 90/90

30 sec ankle stretch

15 pass through

10 oh duck walk

5 slow ohs

30 sec windmill

with pvc

10 muscle snatch

5 hhps/mid thigh/mid patella

5 power snatch

5 snatch lift off

5 snatch

Weightlifting

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

Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch)

Immediately followed by…

Weightlifting

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch (2 reps @ 70-75% of 1-RM Snatch)

Immediately followed by…

Weightlifting

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

2 Snatch Lift-Offs + Snatch (@ 80-85% of 1-RM)

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Muscle Snatch - 45-50-55# all pretty good

Power Snatch - 55-65-70-70# good, but trying to stand too early

Snatch Lift-Off + Snatch - 70-65-65-65-65# pretty good, became smoother as I went along

Metcon

For time:

25 Bar-Facing Burpees

50 Ground to Overhead (75/55 lbs)

I scaled this to 45# and still missed the time cap.  First 6 burpees in 40 seconds; all 25 in 3:30 (I slowed considerably).  I did a mix of muscle snatch and power snatch in sets of 15-10-10-15 and just missed the time cap, completing the last rep after time was called.

Strict Press - Metcon

Monday, October 4, 2021

CFG - Lucas

0730 - 3 of us

Warm Up

2 rounds of

15 deadlift jumps

5 fast inchworm push-up

10 banded pass through

10 banded strict press

10 banded pull apart

10 side plank twist

with barbell

20 seconds overhead hold

20 seconds slow strict press

20 seconds strict press

Weightlifting

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

Strict Shoulder Press (1 rep)

Suggested loads per set (by %): 80, 85, 90, 95, 95+

I built up from 105, 115, 125, 128, 135# PR!!

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

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

Push Press (Max Reps @ 80-85% of today’s 1-RM)

I kind of half assed this and did two sets at 95# getting 9 reps and then 7 reps

Metcon

Helen (Time)

3 Rounds for time of: 

400m Run 

21 Kettlebell Swings, 53# / 35# 

12 Pull-ups

This was pretty tough

Round 1 - 2:13 run (4:35 round)

Round 2 - slower run (5:15 round; 9:50 total)

Round 3 - ~3:00 run (5:09 round; 14:59 total)

Scaled to 35# kbs; pull-ups started good and then kipping singles.

Powerlifting

Saturday, October 2, 2021

Home Gym

Warm Up with Steel Mace 360s

Bench Press

8x95

5x5x135

Back Squat

5x95

5x135

5x135

5x145

5x155

5x155

Pull-ups

2-3-4-3-3-3-2 = 20 total

36 minutes total workout

Helton

Friday, October 1, 2021

CFG - Lucas

1130 - 2 of us

Foam Roll & Crossover Symmetry

Warm Up

1 min banded hamstring

1 min banded lat

1 min banded chest

1 min banded hip

2 rounds

short lap

10 down dog cobra

10 kang squat

10 face down scorpion

10 quad stretch

5 hrpu

Helton (Time)

3 Rounds for time of: 

800m Run 

30 Dumbbell Squat Cleans, 50#

30 Burpees

In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009

To learn more about Helton click here

This was as rough as expected.  I scaled the DBSC to 15# DBs but did all of the volume.

Round 1: 4:53 run; 10/5/5/5/5 SC; 12:50 round

Round 2: ~6:00 run; 15/10/5 SC; 15:00 round

Round 3: ~6:00 run; 15/10/5 SC; 14:47 round

I paused between reps on the DB squat cleans and that helped a lot.  The first set was rough because I was bending over to grab the DBs before starting each set.  90 good burpees was a huge mental win for me.