Metcon

Wednesday, January 22, 2020

Crossfit Golden - Paige

1630 - 5 of us

Warm Up

1 min ankle dorsiflexion each side
1 min couch stretch each side
1 min thoracic expansion

then

2 rounds
short lap
bear crawl forward
bear crawl backwards
lateral plank
10 single leg jumps

Metcon

Metcon (Time)

Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (50/35 lbs)
20 Toes to Bar

I jogged the 800 m each time
I scaled the DB Squat Clean Thrusters to 25# and did 15 reps each round
I did 20 strict knee raises each round

Round 1:  9 minutes (5:04 run)
Round 2: 19:40
Round 3: 30:37

My run slowed progressively each round, but I was able to keep moving.  Still coughing up a lot of phlegm.

Bulgarian Split Squat - Bent Over Row - Metcon

Monday, January 20, 2020

Crossfit Golden - Ryan

0700 - 5 of us

Warm Up

couch stretch
banded glute bridge with clam shell
leg circles
banded rows
over and under the fence
plank hold
air squats
throw downs
arm circles
jumping jacks

Weightlifting

Five sets of:

Bulgarian Split Squat (6 reps each leg @ 30X1)
Rest 30 seconds after each leg

I used 15# dumbbells for the first 4 sets and no weight for the last set.  I kept good tempo, but felt my right hamstring tighten up.

Supinated-Grip Bent-Over Barbell Row (8 reps @ 21X0)
Rest 60 seconds

I modified this to pronated grip due to a mobility issue.  I used 35# for the first set and 55 for the next 4 sets.  I could keep good tempo and maybe could have gone heavier.

Metcon

Metcon (2 Rounds for time)

Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Note times for both sets.

There was a 4 minute soft cap on both movements.  I completed 43 calories both times.  I used 12# for the wall ball shots and did 20 reps before switching to air squats on the first round.  On the second round I did all air squats.

This was my first day back after getting hit by the respiratory infection 10 days ago.  I spent 3 days in bed, returned to work, but continued to rest and hydrate.  I was coughing a lot, but otherwise felt OK.  I felt sluggish from not working out and my heart rate was spiking faster than I expected.

I also picked up my Ascent Nutritional prize pack from yesterday's health and wellness expo.  My InBody scan indicated 25.1% body fat at 190.2#.  The only talk I listened to was on nutrition and the take away was to select a sustainable diet based on your lifestyle (macros, keto and plant based were specifically discussed).

Jackie - Bulgarian Split Squat - HSPU

Friday, January 10, 2020

Crossfit Golden - Paige/Lacey

1200 - 12 of us

Warm Up

2 min couch stretch and figure four stretch
2 min row

2 rounds of
10 mountain climber push-up
10 banded plank walk left/right/forward/back
10 banded slow air squats
5 burpee jumping pull-up, slow negative

with barbell
10 front squat
10 push press
10 thrusters

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

I scaled this to 35# barbell and jumping pull-ups.  Unlike last time when I abandoned at 40 45# thrusters, I was able to finish 50 35# thrusters in sets of 25-15-10.  The jumping pull-ups I did in 10-8-6-4-2.  Ideally both sets should have been unbroken, but 3-4 sets could be accommodated.

The row took me to 4:40, the thrusters to 8:15 and the pull-ups to 10:24.

Weightlifting

Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 45 seconds after each leg
Strict Handstand Push-Up (8-10 reps @ 2011)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

I did unweighted Bulgarian Split Squats and although unsteady, was able to do 8 reps on each leg.

The HSPU were much tougher.
Set 1 - 4+2+1=7 HSPU to 3 abmats
Set 2 - 3+2+1=6 HSPU to 3 abmats
Set 3 - 3+2=5 HSPU to 3 abmats

Although the intention was a much higher rep count, I felt comfortable with these.  Next time, I might throw in some negatives.

Finished with 1 rope climb

Split Jerk - Metcon

Thursday, January 9, 2020

Crossfit Golden - Greg/Lacey

0900 - 14 of us

Warm Up

3 rounds of
30 sec rope skip
5 reverse snow angel
10 pass throughs
10 pvc lunges
10 split stance press to overhead
5 burpees

with barbell
3 strict press
3 push press
3 push jerk

split jerk foot drills

10 split jerks

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk (1 Rep)

Build over the course of the 8 reps to today’s heavy.

I went
75
95
105
105
115
125
135
145# - this felt pretty good

coaching cues: soft knee; reach with heel of front foot; initiate dip with toes forward

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
3 Ground to Overhead (135/95 lbs)

I scaled this to 30 jumping jacks.  I jumped all portions of the burpees.  I used 115# for the ground to overhead (this still felt heavy, I could power clean it well, but had slow elbows)

I finished the first round in just over 2 minutes and then slowed from there.  I finished the 3rd round with a little over a minute to go and finished all of the jumping jacks and was mid air when time was called for 3 Rounds + 30 reps in 8 minutes.

Front Squat - Row

Wednesday, January 8, 2020

Crossfit Golden - Ryan

1200 - 11 of us

Warm Up

8 min emom
stretch on own
kb front squat
45 sec hard row
mountain climber thoracic open

then

barbell warm-up
10 front squat 32X1
5 at 95
5 at 115

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Front Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

Based on a 1 RM of 92 kg (202#) I went
4x115 (57%)
4x125 (62%)
3x135 (67%)
3x145 (72%)
2x155 (77%)
2x165 (82%)
1x175 (88%)
1x185 (92%)

The front rack position felt OK.  I added wrist wraps and a belt half way through.

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

Metcon

Metcon (Calories)

Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing

I got 27, 26 and 26 for 70 total calories for the 3 rounds.  I could open up around 1200 calories/hour, but slipped to just below 1000 calories/hour the last 30 seconds.

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.

Metcon

Tuesday, January 7, 2020

Crossfit Golden - Greg

1630 - 21 of us

Warm Up

3 rounds of
short lap
8 kb thruster
10 kb in front rack side stap
12 scap push-up
15 sec kb hollow body hold (I used the light green kb)

then

4 scap pull-up
10 sec L sit tuck hold
4 strict pull-up
4 strict knee to elbow (2 attempts)

Metcon

Metcon (Time)

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (50/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (50/35 lbs)
12 Toes to Bar

I did the 400 meter runs, scaled to 3 strict pull-ups per round, used 25# DB for the STO and HSC and scaled to strict knee raises.  I was average around 8 minutes per round and my runs slowed from 2:18 on the first one to almost 3 minutes on the last one.  I finished in 32:48.

I was just glad to show up as I was running late getting back from Pueblo and did not have much time to warm up.

Deadlift - Seated DB Press

Monday, January 6, 2020

Crossfit Golden - Greg/Lacey

1200 - 19 of us

Warm Up

12 min amrap of
10 burpees
50 feet OH KB carry right arm
10 scap push-up
50 feet OH KB carry left arm
10 side plank rotations
5 KB RDL right leg
5 reverse snow angel
5 KB RDL left leg
5 Hollow Body - Superman rotations

Warm up for WOD with
5 deadlift
5 seated DB press
5 deadlift
3 seated DB press
5 deadlift at WOD weight

Metcon

Metcon (Time)

"Strict Diane"

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

I scaled this to 155# DL and 35# Seated DB press.  I could do the deadlift in 3 sets and had every intention of doing the seated DB press the same way, but they got heavy fast.  I opted for 15-9-6 on the presses and was able to get 3-4 reps at a time.  I finished in 8:10.

Accessory Work

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

I used 95# for the hip thrust
Yellow band for pull-apart
Hanging from rig, I could go about 10 sec and was accumulating around 40 seconds in 2 minutes allowing myself at least 45 seconds rest.  Key is to really elevate the tuck during the L-sit scale to engage the core.

I felt kind of sluggish today, but felt like I was moving well.  No back issues after touch and go deadlift.