Fran Sandwich

Monday, March 11, 2019

 CrossFit Golden - Lacey

12:00 PM ~ 15 of us

Warm Up

400m run (2:30)

3 rounds of

10 boot strappers
10 jumping squat
5/5 downward dog / cobra
5 burpees
5 ring rows

3 minutes mobility

Thruster warm-up

bb fsq
bb oh press
bb thrusters
wod weight thrusters

Metcon (Time)

"Fran Sandwich"
For time:

800 Meter Run
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run

I scaled this to 600m runs, 55# thrusters and jumping pull-ups

I finished the first run in 3:37, finished Fran in 11:18 (7:41 split), and the last run was 15:56 (4:38 split).

I scaled Fran correctly, holding to 2 sets on the thrusters and 3 sets on the jumping pull-ups.

Weightlifting

Two sets of:

Bulgarian Split Squat (20 @ 1010)

First set was tough, second set was brutal.  

19.3 - Walking Lunges-Box Step Up-HSPU-HS Walk

Friday, March 8, 2019

CrossFit Golden - Lacey/Other girl

12:00 PM ~ 15 of us

Warm Up

Bear Crawl / Lateral Plank

Quad + Lunge Stretch / Crab Walk

Burpee Broad Jump / Skip + Arm Swing

Banded Lat stretch / 90-90 Crossover

Wrist Stretch / Scap Pulls

Banded Kick Backs / Banded Side Steps

HS Kick Ups
HS Negatives
HS to target depth

Crossfit Games Open 19.3 (Ages 16-54)
(AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled 
(Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

I believe it was Pat Sherwood who said about Open workouts, "Rx when I can, Scale when I must."

I had every intention of doing this workout Rx.  I felt confident that I could manage a 50# DB and OH could not be that much worse than the rack position.  Warming up, I started with the unweighted lunges.  Then I grabbed the 50# DB and tried to take a step with the DB OH and quickly realized that I might not stand it up if my knee touches the ground.  Just to be sure, I grabbed the 35# DB and tried an OH DB lunge and that did not feel much better, I got a little lower, but my knee did not touch.  That pretty much ended the Rx vs. Scale debate.

I also tried a few box step ups and these felt horrible as well.  I decided to just pace as best I could and hope for the best.

3, 2, 1, go...  I started out at what I felt was a good pace (~40 seconds per 25 feet), but found myself nearly mis-stepping twice.  I slowed down a little bit and felt pretty comfortable doing the walking lunges.  I kept the DB racked on my left shoulder as it was easier to stabilize with my left hand.  The right shoulder felt awkward when I tried switching.  By the last 50 feet, I was taking 2 breaths between each step (8 steps per 25 feet).  I finished the 200 feet at 5:07 and took a few breaths before grabbing the DB again.

The box step ups were as bad as I expected.  The 24 inch box felt really high, even without the extra 50# on board.  I set the DB behind my neck and held it with either the right or left hand.  I was doing these in singles and stepping back from the box, alternating legs every time.  Despite the slow going, I put a reasonable dent into the step ups.  I only had one no rep for pushing with my arm on my opposite leg.  3, 2, 1, stop... left me huffing and puffing at 70 scaled reps!

I wore my Nike Metcon 4, Knee Caps, Nylon Belt and Elastic Wrist Wraps.  The wraps were more important if I would have gone overhead or made it to the HSPU.  The Knee Caps and Belt were essential.

Cool down with some hollow body holds and Superman holds.  Then I did some foam rolling and candlestick to pancake.

Before I left the gym, I had to give the HSPU a try.  I got 2 reps at 3 abmats.  Then, I got 1 rep at 2 abmats.  When I set up the station with a "New 25# plate and 1 abmat" which was the estimate for a 5" elevated strict HSPU, I was able to do the negative, but not stand it up. 

The excitement of the Open may have gotten me a 5" elevated strict HSPU, but I might not have even been able to kick up the wall after the walking lunges and box step ups.  I have no intention of repeating this workout.  I gave it a solid effort and paced well.  My ego might be assuaged by getting a few Rx reps, but I need to keep my ego in check.  I was relieved my hamstrings stayed intact.  As usual with walking lunges, they tightened up, but I was able to keep going.

Deadlift - Bench Press

Wednesday, March 7, 2019

BeStrong

6:00 PM

Warm Up

air squats
butt busters
hip hammy

Deadlift

Build to heavy single
5x135
5x185
4x225
3x275
1x295
1x305#

Finished with
2x5x225#

Bench Press

8x45
8x95
5x135
3x155
2x175#

BeStrong Strength and Conditioning has expanded their already awesome free Saturday program to include Monday through Thursday evenings during the month of March.  Stopping by last night, I was impressed by how open the gym felt with 7 of us in their instead of 15 of us.

The features I like are still present including plenty of weight and a group of like minded folks to train with.  It is reasonably priced, a short drive from the house and membership allows 24 hour access.

The advantage of CrossFit Golden is still the proximity to my office.  I have certainly developed more stamina by doing Crossfit several times per week.  At the same time, I have also pushed too hard to stay within workout guidelines (attempting to do 20 kipping pull-ups after warming up with 6 jumping pull-ups and some band pull aparts).  If there were a convenient $10 to $20/month gym nearby I would likely opt for that, but $2000/year is not a showstopper amount of money to spend on my well being.  The challenge will be the summer time when I will be opting for more running and bicycling. 

Metcon

Tuesday, March 5, 2019

CrossFit Golden - Diedre

12:00 PM ~ 10 of us

Warm Up

4 minutes hip-hammy

then 3 rounds of

20 jumping jacks
10 band arm extension
10 banded strict OH press
10 squat jumps
2 wall walk-ups
2 jumping pull-ups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

500m Row
20 Wall Ball Shots (20/14 lbs)
20 Pull-ups

I did the full 500m rows, and used a 14# wall ball.  First round did kipping pull-ups, first 10 ok, second 10 did not get chin over bar.  Second round started banded then switched to jumping for second 10.  Wodfitters grips were good.  I got two full rounds, finished the 3rd row, but did not pick up the wall ball.  Total 2 Rounds + 1 Rep.

Rest 5 minutes, and when the running clock reaches 20:00…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

20 Box Jump Overs
50 Double-Unders
10 Strict Handstand Push-Ups

I used a 20" box, did 40 double unders per round and did the HSPU with my knees on the 20" box.  I managed 3 Rounds + 8 Reps.

Half the group did this in the reverse order and I am not sure which would have been easier.  It was a long taxing workout.

Snatch Complex

Monday, March 4, 2019

CrossFit Golden - Patrick

6:30 PM

Warm Up

1 min air squat / squat jumps
10 banded side steps each direction
10 banded good mornings
10 banded OH press
10 banded OH squat
10 trunk twists
10 banded pass throughs

Barbell warm up

5 hang high pulls
5 hang snatch
5 snatch

Weightlifting

Five sets of:

Hang Snatch + Snatch (1 Rep)
Rest 20 seconds
High Box Jump (1.1.1.1.1)
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes

This was a pretty good complex for me.  I went

45 / 24
55 / 24
60 / 30
65 / 30
70 / 30

I felt safe and controlled at 70# and 30" box jumps.   

Metcon

Three rounds for time of:
10 Bar Facing Burpees
15 Overhead Squats (135/95 lbs)

I used a 45# bar and got through the metcon in 9:45

19.2 = 16.2 - T2B-DU-Squat Cleans

Saturday, March 2, 2019

CrossFit Golden - Greg

11:00 AM Open Gym

Warm Up

Jump Rope (singles, drills, doubles)
Kip swings
Barbell warm up to 115#

Crossfit Games Open 19.2 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

As advertised yesterday, I repeated this workout Rx after posting a solid 174 scaled reps.

Round 1:  I did singles on the T2B and only had 1 no rep finishing in 3:24.  The Double Unders went much better than expected and I ended up stringing together 34 unbroken and then struggled a bit.  I still got through the double unders at 4:53.  With a little over 3 minutes left in the round, I grabbed the 135# bar.  They were all singles and all power cleans followed by a front squat.  I got 8 reps before time was called.  I was super thrilled with this.  Rx score = 83 reps!!!!

19.2 = 16.2 = T2B-DU-Squat Clean

Friday, March 1, 2019

CrossFit Golden - Lacey/Greg

3:30 PM

Warm Up

3 rounds of:

Jump Rope
Leg Raise (with opposite knee bent)
Cossack Squats
Quad stretch / calf stretch

Warm Up

Kips
Cleans

Crossfit Games Open 19.2 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*


*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

This was  a repeat for me.  I did the 16.2 workout and officially got 89 reps (not making the 4 minute time cap that year).  I finished the 8 minutes as a WOD and my unofficial score would have been 169 reps.

I did it scaled again and had the audacity to line up the plates for 135#.

Round 1:  I went 9/9/7 for the hanging knee raises and unbroken on the rope skips.  The 95# squat cleans were not too bad, but they were still pretty slow.  I finished the round in 3:47

Round 2:  I went 7/7/7/4 for the hanging knee raises and then 30/20 on the rope skips.  I started the squat cleans at 5:27.  I put a belt on for 115# and started, but they were really slow.  I finished 9 reps before time was called for an official score of  174 rep!!!! PR!!!!

I wore my Nike Metcon 4 and not lifting shoes.  I still had my jump-n-rope.  This year I did use borrowed gymnastics grips, which I feel help a lot.  It taxes my grip less and I feel more secure on the bar.

This year, I did significantly better and will probably repeat the workout Rx just for grins.  I can do singles for the T2B and should get through all 25 in 3-4 minutes tops.  Then I should have 50 double unders in 2 minutes, which should leave me a couple of minutes to get some squat cleans in at 135#, my goal will be one every 30 seconds (3-4 reps). 

HSPU will be a limiter for quite some time, but I intend to focus on T2B and hopefully be stringing 3 together for the next T2B workout.