Deadlift - Metcon

Monday, December 2, 2019

Crossfit Golden - Greg/Lacey

1200 - 13 of us

Warm Up

3 rounds of
45 sec jumping jacks
20 hamstring sweeps
10 pvc good morning
10 bird dog
10 dead bug

then

10 kb around the world hip circles
10 kb good morning
10 kb deadlift

Weightlifting

Four sets of:
Deadlift (4-6 reps @ 30X1)
Rest 3 minutes

I went
6x185
6x185
6x195
6x205#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

I scaled the deadlift to 155# and went 5/5 on all rounds
I did jump overs the first two rounds, then step overs
I scaled this to chin over bar pull-ups and could did doubles and singles

I finished with 3 rounds + 5 reps.  I felt slow and sluggish on everything.  Physically felt good (shoulder, hip)

Rings Hanger

As I continue the journey of outfitting 1 bay of the garage to train in when my wife is out of town and to supplement my training at CrossFit boxes and 24 Hour Fitness, I decided my next purchase would be a set of gymnastics rings.

Before I purchased them, I wanted to make sure I could hang them.  As I typically do, I scoured the internet and the best advice came from the Constantly Varied blog.  I followed his advice pretty much exactly.  Ken suggested I go across 3 beam, Soloman and Sonu suggested fender washers,  Sonu went as far as suggesting cutting into the drywall and securing a beam on the opposite side of the stud, rather than using lag bolts.  This was a bit too involved for me.

I needed some tools and bought a Dewalt Circular Saw, Stud Finder, 3/8" drill bit and an adjustable wrench.  I consider that a $180 investment as they are typically home duty tools.  I already had the other tools for the project including drill, socket set and hole cutter.  Unfortunately, I dropped my 1/2" quarter drive socket in the garage and may need to replace it.  If I can't find it a replacement would be $3.50 at Sears.

The material was pretty cheap and added up to $25 all said and done.  A Rogue Fitness Ring Hanger would have been $65 (not including shipping) and seems like a less robust solution.  I feel like my set up is more flexible.  Material included the 2x6, lag bolts, eye bolts, washers and carabiners.

I started by measuring about half a dozen times and then cutting the 2x6 to 40".  My centers were 16" and I wanted 4" extra on each side. Then I verified my centers a couple of times, it was eccentric with one just under and one just over so I marked the side facing the wall versus the other bay.  I drilled holes for the lag bolts and the eye bolts.  I assembled the eye bolts and ran the lag bolts through half way in order to match drill the ceiling.  Once this was done, I partially secured the stud and marked clearance for the eye bolts.  I used the hole cutter to cut a clearance hole in the sheet rock and then started securing the stud to the ceiling using the 1/2" drive socket.  This was trickier than I thought.  I should have considered just drilling clearance holes in the studs rather than screwing through both the stud and the ceiling studs.  I went corner to corner and then worked my way in.  One was really sticking so I backed it out, tightened the other 5 and then tightened the last one.  Lastly the carabiners were clipped in.

At this point, I am pretty confident the set up is secure and will go ahead and get the rings from Rep Fitness ($55 + $3 tax, free shipping).  I was originally planning on Rogue Fitness, but opted against the $72 Rings and $11.39 shipping.

I will likely get stall mats ($100), collars ($10-$50) and change plates ($25) in the next phase.  Depending on use, I will add a 12' rope ($60), plyobox ($140), kettlebell ($75) and med ball ($100).  Final phase would include GHD ($700) and Concept 2 Rower ($900).

I also want to grab a set of REHBAND 7751 KNEE SUPPORT – RX GREEN:  Size Large:  $36.95 each, probably from Dick's Sporting Goods.

 The hangers were rock solid

I jumped up and just did a dip

The kids had to get in on the action

Fun for the whole family

Rope Climbs

Saturday, May 14, 2016

Coach Pat

(9:00 AM) - 5 guys including Tall John and me

Warm Up

Wrist stretches, hip openers (push knee out, sky reach, prayer head), hold plank, to downward dog, to elbow for side plank, hang from pull-up bar, raise and lowers on rope.

WOD

1000m Row
10 Rope Climbs
800m Run
8 Rope Climbs
60 GHD or Abmat Sit-ups
6 Rope Climbs
40 Calorie Row, Ski Erg or Bike
4 Rope Climbs
20 Burpees
2 Rope Climbs

34 Minute Time Cap.  I had every intention of doing half rope climbs, but fell short of that as well.  I ended up doing 2 Rope Climbs and 8 raise and lowers, then 2 + 6, then 2 + 4, then 2 + 2.  I finished the burpees right as time was called and did not do the last 2 rope climbs.  I did Abmat sit-ups and Rowed for calories.

Cash out with 50 Reverse Flys (I did 44 of them)

Cool down with plank hold for 2 minutes and then chest openers.

My rope climb comes in at 1:45, I need to work on getting my knees higher.

12 Days of Christmas

Sunday, December 27, 2015

Coach Amy

(9AM) Gymnastics about 12 of us including Rich, Andrew, Kat and me

Warm Up

100 single under skips, 25 double under attempts, walking lunges, walking reverse lunges, crab walk backwards, crab walk forwards, bear crawl hopping feet, leg swings forward/back and side/side then set up for WOD.

WOD

1 Rope climb (14 foot rope)
2 High box jumps (24" box)
3 GHD (ab mat sit ups)
4 Toes to bar (kipping leg raises)
5 Hollow rock
6 Pull up
7 Ring dip (Parallel bar dip)
8 Knee to elbow (kipping knee raises)
9 Push ups
10 Pistols (to 16" + 45# plate)
11 Foot Handstand walk (wall walk up and hold)
12 Muscle ups (low transitions)

Even with the extensive scaling, this was still a brutal workout that I finished in 39:48.  Rich finished in 25:00 using a weighted vest for a large portion of the workout.  He was also jumping to a 44" box!

Overall it ends up being 12 rope climbs, 22 box jumps, 30 sit ups, 36 toes to bar, 40 hollow rocks, 42 pull ups, 42 dips, 40 knees to elbow, 36 push ups, 30 pistols, 2 handstand holds, and 12 muscle up transitions.  I gave all of them a solid effort except for the muscle up transitions.

Mobility - Finished with banded shoulders and foam roller on back.

Mobility Archetypes

Overhead:  thumbs back, elbows locked out, ears visible, spine neutral

Common Faults - elbows flared out, shoulder rolled forward, lumbar overextension

Press:  shoulders back, elbows behind body, spine neutral, elbows and wrist aligned

Common Faults - shoulders rolled forward, elbows flared out

Hang:  shoulders neutral, elbows at chest level, wrists behind torso

Common Faults - shoulders rolled forward, wrists in front of body

Front Rack:  palms up, elbows at shoulder level, shoulders neutral and externally rotated

Common Faults - palms down, shoulders forward, elbows flared out

Front Rack 2:  palms up, elbows at shoulder level

Common Faults - shoulders forward, elbows flared out

Squat:  head and shoulders neutral, spine neutral, hips below knee crease, knees out, feet neutral

Common Faults - head up, shoulders forward, lumbar overextenstion, hips above knee crease, knees forward (no torque), ankles collapsed

Squat 2:  back flat, head neutral, shoulders neutral, shins vertical

Common Faults - back rounded, head up, shoulders rounded forward

Pistol:  knee neutral, ankle stable, upper back neutral (I could not even get into this position)

Common Faults - knee positioned inside the ankle, ankle collapsed, heel off the ground

Rope Climbs

Sunday, November 8, 2015

Coach Amy

(9 AM) Kat, Ben, Andrew, Matt, a couple of others and me (7 total)

Warm Up

Sequence of loosening the wrists up, prayer position pointed up and down, triceps extensions with band to loosen up the elbows, hug yourself with palms pointed out, plank with wrists pointed forward.

Relay with KB at shoulders, 5 wall balls, 20 single unders, 2 rope jumps.

Strength

10 Rope Climbs.  These were supposed to be legless up and down, I used my legs and a Spanish Wrap

7 Pull-up Rope Holds.  Most folks were managing 10 plus seconds.  I was managing 3-4 seconds.

WOD

7 Min AMRAP of 20 double unders and 10 v-ups.  I counted double under attempts and did tucks instead of v's from the hollow body position.  I completed 3 + 12 which I was pretty pleased with.  Afterwards I played around with a speed rope and was able to string together 3 double unders.

Deadlift

Wednesday, November 4, 2015

Coach Meriah

MBS II (6AM) - Taylor, Chris, about 4 others and me

Warm Up

Run 100m, 10 air squats, Run 100m 10 walking lunges, Run 100m, 10 air squats, Run 100m, 10 walking lunges.  Tabata (20/10) with PVC Good Mornings, Overhead Press, Squat, Bent Over Row.  3 rounds.

WOD

7-7-7-7-7 Deadlift.  Work up to a 7 rep max.

I worked out with Taylor and after warming up with 95#, did my first set at 135#.  I then went up progressively to 155#, 185#, 205# and 225#.  I felt really good about 225#, but Taylor was still going up.  I tagged along at 245#, expecting to bail after 2-4 reps, but made it through 7.  Feeling spent, I did not grab the 265#.

I felt much better about my form and getting set with a neutral back.  Considering the last time I looked for a max deadlift, I only put up 235#, I felt even better about this effort.

We finished with mobility sitting on the floor with legs flared, overhead reach to 1 foot and then the other,folding toward one foot and then the other, figure 4 stretch and rotating both legs together in either direction.

CrossFit Clean and Jerk

Wednesday, September 9, 2015

Coach Patrick

(11AM) about 10 of us including Jeremy, Ben, Mandy, Val, Anke, Heather Kevin and me

Warm Up

A lot of movement including jog out and walk back, low step out and shuffle back, karaoke, high knee karaoke, high knees, bounding, butt kicks, back peddling, and sprints.  The groin felt OK except during running.  I did not sprint.  We also stretched out our wrists extending them in forward, back, left and right rocking in a circle and then folding them in.  We did 10 push-up and then some squats inching up slowly and holding at midpoints.

WOD

20 minutes to find 1 rep max clean and jerk.  I spent the time working on technique.  Starting with a 35# bar and doing most of the workout with 55#.  The groin felt OK, except during deeper squats on the squat cleans.  I did about 20-30 reps of Power Clean, Squat Clean and Split Jerk.  It was a little weird to not be pushing towards a 1 rep max, but I felt like I got a good workout and really had a chance to think about technique.

then

500 meter Row max Effort. 

I finished in 1:56 which I was pretty proud of.  Usually my 500m pace is around 2:15, so it was nice to just crank it out.  Some folks were finishing around 1:30.  The groin was a non issue unless I came forward too far during recovery.

Mobility – Just flared legs and some foam rolling.

Coach Patrick said groin pulls would take 4 weeks before training could resume in earnest.  Until then, it is best to maintain blood flow and good range of motion via scaled/modified WODs.  It did feel good to be back in the box.  

CrossFit - Mary

Friday, August 21, 2015

Coach Rich

(11AM) Anya, Anke, Val, Sam, one other girl, Luke, Steve B, Ben and myself, 9 total

Warm Up

5 minutes out and 5 minutes back walk for 1 minute and then jog for 1 minute.  

Then we started technique work.  For Handstand Pushups, modifications included Kipping Handstand Pushups, Handstand holds, Handstand lowers, Handstand lowers to Abmat, and for me Headstand hold.  For pistols, modifications included Candlestick to Pistol, Holding outstretched foot, Holding a 5# plate for balance and finally for me, Pistol to 20” box.  Then we did a few kips and prepared for the pull-ups.

WOD

Mary:  20 minute AMRAP of 5 Handstand Pushups, 10 Pistols, and 15 Pull-ups.

I was surprised that most people could Rx the workout or even Rx + by incorporating deficit handstand pushups, weighted pistols and strict pull-ups.  I did the workout with 15-20 second headstand holds, 10 pistols to 20” box and kipping pull-ups.  

On the first round I could sting 3-4 together.  However by the last round I was doing them one at a time.  I finished with 5 + 29 which represents 1:30 to 2:00 of headstand holds and 89 pull-ups!

Mobility – I finished with some banded shoulder stretches and couch stretch.

Overall Considerations – Rich was a great coach to work with.  He has an odd but calm demeanor that really resonated with me.  I could tell that he is a phenomenal athlete, but I wasn’t sure how that would relate to coaching the WOD.

CrossFit Chest to Bar

Wednesday, July 15, 2015

Coach Meriah

(11AM) Mandy, Kirsten, Steve and me

Warm Up

No foot strap 500m row then 3 rounds of 10 second static side pillar hold followed by 10 side pillar hip dips.  Repeat on other side.  Flex feet up and have elbow on ground, upper arm vertical, keep hips in control during up and downs.  10 Candlestick to Pancake.  Roll back and push feet straight towards the ceiling bringing hips off the ground.  Roll forward and reach out for your toes.  Feet can be straight in front of you or splayed.  10 second arm hang or flex arm hang with 3 count negative.  Jump up and hold your chin above the bar and then lower slowly.

WOD

4 rounds for reps/meters/weight of:  Max Effort Unbroken Chest to Bar Pull-ups, rest 1 minutes, 1 minute Weight Plank Hold 45#, rest 1 minute, 1 minute Max Effort Row for Meters, rest 1 minute.  L2:  Elevated ring Rows 35#.  L1:  Ring Rows and un-weighted planks.

We did this as a partner workout to incorporate the 1 minute rests.  Instead of Chest to Bar and did inverted pulls on a racked barbell about mid torso high.  Important pointers are to keep feet flexed, pull bar to sternum, no kipping, and unbroken motion.  I got 14/12/12/9.

For the planks I did 25# place over my lower back and successfully got through all four rounds.

For the max effort row, I got 216, 230, 244 and 252 meters.

We finished with mobility.

When I mentioned to Meriah that my glutes were in bad shape, her reply was “No, they are just reminding you how much they loved yesterday’s workout.”

Crossfit Chipper

Monday, May 4, 2015

Coach Arik

(6AM) Karly, Mike and me

WU

2 Rounds of 10 Reps:  Samson Stretch with 3 second holds, overhead squat with PVC, sit-ups, back-extensions (supermans), pull-ups, dips.  With my triceps still really tender, I skipped the dips.  Pull-ups felt OK on the way up, but hurt on the way down.  I switched to jumping pull-ups.

Metcon:  (Time) 100m run, 80 air squats, 60 sit-ups, 40 push-ups, 20 pull-ups, 40 burpees, 60 kb swings (53#), 80 wall balls (20#), 100m run.

This was a really tough workout and even if my triceps was in good shape, it would have been tough to Rx.  I could manage push-ups on knees, jumping pull-ups, instead of burpees, I did jumping lunge, I used 25# for the kb swings, and instead of wall balls, I did thrusters with a 20# medicine ball.  The hot spot on my ass flared up again.  I was so spent near the end, I was doing the thrusters in sets of 4.

I finished in 29:17 and was just glad it was over.  I even walked part of the last run, I was sucking air so bad.

Injury:  Prior to starting, Arik wrapped my elbow with the Voodoo wrap and I did a minute of flexion, extensions which resulted in some nice tiger striping.  Post workout, my tricpes felt like a good sore.  I do not feel like I aggravated the injury, but it could be several weeks to get to 80%.  Box dips were extremely painful.  Also when trying to do a chest press with 20lb dumbbells, just getting under the dumbbell was extremely painful.

Crossfit Tabata

Wednesday, April 29, 2015

Coach Arik

(8AM) Elan, Rafa, Heather and me

WU

Dodge ball, if you get hit do either 15 squats (2), 10 push-ups (2), 15 sit-ups or 20 jumping lunges (2).  We did three 5 minute rounds and I had to do 6 of the penalties as indicated in parenthesis.  I finished with 5 sit-ups since I did not get to do any of those.  On the third round, I slipped and landed nearly flat.  My right arm caught a lot of the blow, but my right triceps felt strained.

Tabata:  32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are jumping lunges, the second 8 are push-ups, the third 8 intervals are sit-ups and finally the last 8 intervals are squats.

The jumping lunges were exhausting.  Somehow I managed to get 76 in the 3:20 of work.  The push-ups were hampered by my triceps.  I still managed 27, but will be paying for those for the next few days.  The sit-ups were hampered by the hot spot on my butt from Monday.  I still got around 40 or 50.  It started to get blurry.  Finally, I finished with squats which I felt pretty good about.  I managed somewhere between 40 and 50.  The final total was 194 repetitions.  The only saving grace is that I Rx’d the workout.

Injury:  My distal triceps is definitely inflamed and moving it hurts.  I tried wrapping with an ace bandage, but that did not seem to help.  I will rest it today and inspect tomorrow on bruising and extent of injury.

Thursday, April 30th

Friday, May 1st