Strength - Metcon

Thursday, February 6, 2020

Crossfit Golden - Greg

1200 - 7 of us

Warm Up

90 sec of band pass through/band pull apart/ band strict oh press
60 sec bear crawl/crab rotations
60 sec banded scarecrow
60 sec dead hang/lat stretch/scap pull-up
60 sec down dog/cobra/push-up
90 sec shoulder mobility

Weightlifting

Three sets of:
Dumbbell Shoulder Press (8 reps @ 2111)
Rest 45 seconds
Supine Ring Rows (8-10 reps @ 2111)
Rest 45 seconds
Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 45 seconds
Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 45 seconds

R1 - 20# DB shoulder press; ring row; 15# DB skull crusher; T2B from rig (getting just above parallel)
R2 - 25# DB shoulder press; ring row; 20# DB skull crusher (too heavy); floor leg raise (much better movement)
R3 - 25# DB shoulder press; single ring to isolate biceps; 16.5# DB skull crusher (just right); floor leg raise

Metcon

Metcon (Time)

Five rounds for time of:
40 Double-Unders
15 Hand Release Push-Ups
10 Strict Pull-Ups

I scaled this to 80 single unders, did all of the push-ups and 2 sets of pull-ups (this worked out to 5/5/4/4/4 reps).  I did the first round in just under 2 minutes and the push-ups were 10/5 and the pull-ups were 3/2.  I was smoked by the last round and did the push-ups in 4/3/2/2/2/2.  The pull-ups were 2/1/1.  Overall finish time was 12:19 (well within the 10-16 minute target and 16 minute cap).

Alan Thrall Strongman Garage Gym

Alan Thrall recently posted a video of his suggested implements to incorporate strongman training into your garage gym.

Tier 0 - table stakes before getting anything strongman specific

• Deadlift Platform - $630 from Rogue (or make your own)
• Rack - $915 from Rogue (or find something cheaper); $1150 for 3x3 PRX rack?
• Barbell - $ - $$$
• Weight $ - $$$

Tier 1 - basics

• Sandbag  - $85 from Rogue for 100# (plus sand)
• Axle Bar - $48-$60 from Rep Fitness (5' or 7' bar)
• Farmer's Carry Handles - $185 from Rogue + 2 x $40 for clips
• Sled - $195 Rogue Echo dog sled
• Bumper Plates -  $-$$$

Tier 2 - getting serious

• 10" or 12" log - $499 from EliteFTS 10"
• Tire - free from tire yard
• Atlas Stone - make your own from molds or about $0.25-$0.35/lb
• Platform for stone/sandbag - make your own
• Trap bar deadlift bar - $375 Trap Bar 1.0 from Rogue Fitness

Tier 3 - invite your friends over to train

• Yoke - $385 Raptor Fitness Supplier
• Husafell replica stone - $500 from EliteFTS
• Keg(s) - ??
• Circus Dumbbell - ??
• Rope - ??

I really liked this breakdown and intend to try some training with the heavy sandbag and axle bar at my crossfit gym.

I watched another video, this time by Brian Alsruhe and he had a little different spin:

Tier 1 - Yoke, Log, Sandbag
Tier 2 - Keg, Farmer's Carry, Axle
Tier 3 - Stones, Circus Dumbbell, Tire, Sled & Rope

His theme was based on what you might see in competition and what is hard to simulate without dedicated equipment.  The Yoke was interesting for its versatility and the fact that it could be taken apart without too much trouble.  I feel like the Sandbag and Tire are similarly useful for general strength and conditioning.  The other items are pretty unique to competition strongman.

I have a couple of Atlas Stones at home, but the only other item I am interested in is a tire.

Back Squat - Karen

Wednesday, February 5, 2020

Crossfit Golden - Lacey

1200 - 5 of us

Warm Up

5 hip cars each side
90 sec couch stretch
1 min stretch lats on rig

then

10 minute amrap
10 banded fire hydrant each leg - coaching cue: keep toe forward, leg out to side
15 banded glute bridge
5 banded prisoner squat (40X0)
5 side pull squat each side

Weightlifting

Five sets of:
Back Squat (3 reps @ 85-90%)
Rest 2 minutes

I used 185, 195, 195, 195, 195# (80% of 242 1RM)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to: 8/1/19

I scaled this to 14# wall ball and finished in 9:06.  I wanted to keep the same rep scheme I used on 8/1/19 when I went 6x15 + 6x10.  On 8/1/19 I finished in 9:13 with a 14# wall ball.

15-15-15-7/8-8/7-8/7-10-10-5/5-5/5-5/5-10.  I held onto the wall ball for my goal rep scheme, but rested on the rig for a 3 count where the slashes are shown.  I still managed the first 90 in 5:00, and maintained for the sets of 10.  It was a good weight for me.

Snatch Complex - Metcon

Tuesday, February 4, 2020

Crossfit Golden - Lacey/Janet

1200 - 13 of us

Warm Up

1 min jumping jacks
scap cars (circles) 5 each direction
Y - T - W 15 reps

then

2 rounds with pvc of
10 trunk twists
10 back squat
10 pass through
10 reverse pass through
10 behind the neck press
10 ohs

then with barbell

5 high pull
5 muscle snatch
5 btn push press
5 ohs
5 snatch lift off
5 hang power snatch
5 hang snatch

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid Patella

(pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

I worked up from

45
50
55
60
65
70
75
80
85
90#

and made every attempt.  Coaching cue:  knees do not push out on the lift off, point toes forward and knees come back during lift off.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar

I scaled this to 75# power snatches and strict hanging knee raises.  I finished 3 rounds + 14 reps.

Bench Press

Monday, February 3, 2020

Apex Center

1745

Warm up with 15 minute walk on track

8x45
8x95
6x115
6x135
5x155
3x175#

Pull-ups

3-2-2-1-1

Dips

4-3-2

30 minute total workout

Back Squat - Deadlift

Monday, February 3, 2020

Crossfit Golden - OPEN GYM

1315

Warm Up

foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat

Back Squat

Build to Heavy Single

empty bar
5 tempo lower
5 pause squat

5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!

Row 1000 meters

Deadlift

Build to Heavy Single

5x135
5x185
3x225
1x275
1x300#

Row 1000 meters

Weekend Warrior

Saturday, February 1, 2020

9 mile bike ride
played basketball with the girls

Sunday, February 2, 2020

2.4 mile run
played basketball with the girls