Mono-Structural Training

Weekend, September 7-8, 2019

Track workout at Oberon

1 mile warm-up ~13 minutes

4x400

2:19
2:20
2:18
2:15

I felt really sluggish, but got through the workout

Road bike ride

Took the Gios out US72 to Indiana and down Leyden Rd, climbed US93 and back home down US72.  The climb was tough, but he weather was perfect.  17.21 miles.

OPEN GYM: SLIPS - Tire Flip - Rope Climb

Friday, September 6, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

400m run
5 cat/cow
5 down dog/cobra
5 lunge knee circles
10 air squat
pass throughs
wrist mobility

SLIPS

Scales

2x front scale each leg
2x back scale each leg

L Sit

5x tuck sit for about 5-10 seconds

Inversions

headstand hold
handstand hold
HSPU to 3 abmats (2 reps)
HSPU negatives to 2 abmats (2x2 reps)

Planks

elbow plank for 90 seconds

Stretch

2 min pigeon stretch
2 min couch stretch

Tire Flips

6x5 flips (275# tire) walk 30 breaths between sets

Rope Climb

3 climbs, about every minute

GHD

2x5 hip extensions
2x5 sit-ups

Metcon

Thursday, September 5, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 dead ball slams
2 plank rotations with slam ball
10 scorpions + push-up
2 hollow hold + superman hold
10 slam ball sit-ups

then

hip hammy

Metcon

Metcon (AMRAP - Reps)

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

I scaled this to single unders and hanging knee raises

R1 - 26/156/18/12 = 212
R2 - 26/164/20/12 = 222
R3 - 25/158/20/12 = 215
R4 - 24/146/20/12 = 202

For 851 total reps.  I paced this pretty well and was able to keep moving and stay consistent on all of the movements.  The rope skips had the most variation due to missed reps.

Strict Press - EMOM

Wednesday, September 4, 2019

Crossfit Golden - Eliza/Lacey

1200 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
10 prone shoulder raise
10 plate around the world
10 plate strict press
10 burpee plate jump
30 rig lat stretch

1 min mobility

20 empty barbell strict press

Weightlifting

Six sets of:
Shoulder Press (2-3 Reps @ 20X1)
Rest 2 minutes

I did
3x65
3x75
3x85
3x90
3x95
3x100#

I was able to keep good tempo on all sets.  Target was 90-95% of 1RM, I got to 80% of my 125# 1RM.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

I scaled this to Box HSPU and 20" BBJO.

R1 - 6/6/6
R2 - 6/6/6
R3 - 5/5/6
R4 - 5/5/6 (missed 1 C2B)
R5 - 5/5/6 (missed 2 C2B)

I scaled this really well and had between 15 and 25 seconds rest between movements.  I did singles for the C2B.  I did the HSPU in 2 sets.  The BBJO were the toughest on time, but I could maintain good technique.

Front Squat - Metcon

Tuesday, September 3, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

medicine ball relay

2 rounds of
5 banded clam shell
10 banded glute bridge
10 banded air squat
10 cat cow
short lap

barbell warm up

5 quarter squats
5 pause squat
5 tempo squat (21X0)

Weightlifting

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

I did

4x55
3x65
2x70
3x75
2x80
1x85
2x82

89% of 1RM based on a 1RM from April of 92kg

Metcon

For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

I scaled this to a 12kg kettlebell.  The kettlebell thrusters were a new movement for me.  I think I scaled it correctly.  Target time was 10-15 minutes sets of 20 on the KBS and 10 on the KB thrusters and I was able to maintain that.

Run 1 - 2:22
KB - 9:04 (6:48 split)
Run 2 - 12:02 (2:58 split)

Finished with some pull-ups 4-3-3-2

Loredo

Monday, September 2, 2019

Crossfit Golden - Lacey/Janet

0800 - about 50 of us including Diya

Warm Up

Leg swings
Arm circles
Inch worms
Scorpions

Loredo

6 Rounds for time of: 
24 Squats 
24 Push-ups 
24 Walking Lunge Steps 
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

I had the pleasure of bringing my 12 year old out to Crossfit Golden for a fun workout.  Lacey and Greg were kind enough to let her participate and she was allowed to do 2 rounds, which was probably a good end point.

I did the 6 rounds and the push-ups were by far the worst part.

R1 - 6:00
R2 - 11:47

I slowed down considerably in rounds 4, 5, and 6 and did not watch my splits.  My first round of push ups was 8-8-8.  By the last set it was 4-3-3-2-2-2-2-2-2-2.  I could get through the squats and lunges without shaking my legs out, but the run definitely slowed to the point, I was walking the uphills.

I finished in 38:42 and was very pleased with myself for finishing and not scaling the rounds.  Although it is a Hero WOD in honoro of Edwardo Loredo, I thought of my Dad and how he would love to be able to see well enough to do something like this.

Track Workout

Saturday, August 31, 2019

Oberon Middle School

1045 with Ratna

Warm up with 1 mile easy

4x400
2ish (misplaced start point)
2:10
2:11
2:00

Cool down with 600m jog/walk