Clean - Metcon

Monday, December 9, 2019

Crossfit Golden - Ryan/Lacey

1200 - 16 of us

Warm Up

2 rounds of

5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row

barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean

Weightlifting

Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…

Clean (80% of 1-RM)

I worked up from 65, 95, 115 and finally 125#.  Coaching cue:  Let the bar have a chance to float up and get underneath it.  It should not come above my diaphragm.  I dropped weight to 95# and tried a few of these.  I need to work on this more.

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans

Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

I rowed 500m every time and used 115# with no missed reps.  I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again.  I kept good form, but was pulling with my arms rather than letting the bar float up.

Run?

I tried to go for a run on Sunday and it turned into a walk after about half a mile.  It was still nice to be outside for 2.7 miles (44 minutes)

Bench Press - Metcon

Friday, December 6, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm

Weightlifting

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%

Rest 2 Minutes

I warmed up with 45, 95, 115 and 135.

Based on a 185# 1RM, I paired up with Rick and did the following

5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)

All of the sets were smooth and controlled.

Metcon

Metcon (Time)

Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.

I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups

R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)

I only missed a couple reps on the jump rope, otherwise they were unbroken.  The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5.  The sit-ups were the worst and I broke them up from the get go.  The last two sets were 7/3/2/2/2/2/2.

Bent Over Row - GH Raise - 19.3

Thursday, December 5, 2019

Crossfit Golden - Lacey

1200 - 8 of us

Warm Up

line drills - jog, side shuffle, karaoke, high knees, butt kicks

2 rounds
lunge down/back slow
walk down and back with kb overhead

2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press

Weightlifting

Every 90 seconds for 15 minutes (5 sets):

Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets

Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom.  These got really tough by the fourth set.  I also did 5 med ball rolls each round.  These were not much easier.  It was less intense, but more sustained effort.  The GH raise seemed to have a real intense point effort.

Metcon

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

This was a repeat for me.   On 05/08/2019 I got 70 reps.  I decided to do the scaled workout again for an apples to apples comparison.  This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes.  I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute.  I did feel pretty good through the whole workout. 

I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week.  I felt like I was moving smoother through the step ups as well.  I switched to having the db on my back and supported it with either the right or left hand alternating.  8 reps may not sound like much, but it represents a 10% improvement.  In retrospect, my goal of 91 reps was a bit optimistic.  

Back Squat - Metcon

Wednesday, December 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

3 rounds of

10 air squat
10 banded fire hydrant
10 wall ball shots
5 mountain climber thoracic opener
5 clam shell
1 min of athlete's choice mobility

then empty barbell 10 paused squat

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Based on my 105 kg 1RM, I made all my numbers
4x73
3x84
2x89
1x92
1x95 kg (209#)

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

4x2x84 kg (185#)

Metcon

Metcon (Time)

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes

I scaled this appropriately with a 14# wall ball and 20" box and step overs.  Despite that, I still got capped with 4 reps outstanding

R1 40/20 - I broke the WBS into 20/10/10 and was able to jump the burpees and step over the box in 4:55

R2 30/15 - I broke the WBS into 10/10/10 and started stepping every movement of the BBJO to 9:45

R3 20/10 - I broke the WBS into 10/10 and had a minute to go and was able to complete 6 of the 10 BBJO stepping every movement.

Gymnastics - Metcon

Tuesday, December 3, 2019

Crossfit Golden - Eliza/Lacey

1200 - 11 of us

Warm Up

1 min of each of the following
jog in place with burpee every 10 seconds
bear crawls
pvc around the world
cuban press
table top stretch
prone shoulder swimmers
hollow hold/rocks
wall climbs

Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:
 
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

I did banded transitions and felt pretty smooth.  It was a good change from toe transitions
I used kettle bells and could manage about 5 seconds at a time, some single leg, some tuck
I kicked up to the wall and could get 2 good holds each round (coaching cue - point toes and extend)

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

R1 - 56 DU, 1 wall walk + 20 push ups; 17 calorie row; 14 banded ring dips - 108 total reps
R2 - 59 DU, 1 wall walk + 15 push ups; 18 calorie row; 13 banded ring dips - 106 total reps

These were good scales for me.  I the second round, I set a PR for unbroken double unders at 47 consecutive reps!!!

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)