Hang Clean + Clean - Metcon

Thursday, February 13, 2020

Crossfit Golden - Lacey/Ryan

1200 ~ 10 of us

Warm Up

90 sec distracted hammy floss
90 sec banded lat stretch
90 sec ankle dorsiflexion

then

2 round of
5 boot strappers
10 medball front squat
10 one step box jump
10 medball squat clean

then

with barbell
5 clean pull
5 hang power clean + front squat
5 full squat clean

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

I started pretty light at 40% of 1-RM and built up

65
75
85
95
105
115
120
125#

All of these felt good.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20 Box Jumps
15 Toes to Bar
10 Power Cleans (155/105 lbs)

This was tougher than I realized despite scaling.  I used 20" box jumps; abmat sit-ups; 95# power cleans.

R1 - about 3:30
R2 - about 4:00
R3 - I finished the box jumps in just about 1:30, the sit-ups took another 1:00 and I squeezed out 1 rep of the power cleans on 3..2..1..TIME.

Overall 2 Rounds + 36 reps.  The scales were good.

Finished with some foam rolling, played with Ski Erg, Echo Bike (4 on chair height - 3 on chair fore-aft) and  TrueForm Runner (really weird to run on).  I also tried farmers carries with 32kg in each hand and it did not feel too bad.

Metcon (EMOM)

Tuesday, February 11, 2020

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Warm Up

10 min amrap of
10 star jumps
10 banded scap pull
10 tempo reverse lunges (21X1)
10 high knees
10 butt kicks
10 banded half kneeling Pallof Press
10 sec weighted superman hold (5#)

followed by 3 minutes of mobility

Pallof Press is a core exercise (anti-rotation exercise) that was first described by physical therapist John Pallof and popularized by guys like Eric Cressey and Mike Robertson.  Facing 90 degrees from the band tension, you extend your arms out and back while maintaining core position.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Minute 5 – 8 Strict Handstand Push-Ups

I scaled the BBJO to step-ups.
I used 35# for the first round of lunges and then went unweighted
I scaled the HSPU to Seated Dumbbell Press with 25# DB

My reps had to be reduced as well

Row - 10-10-10-8-8-8 (40-45 sec/round)
BBJO - 6-6-6-5-5-5 (40-45 sec/round)
C2B - 6-6-6-6-6-6 (35-40 sec/round)
Lunges - 12-12-12-12-12-12 (40 sec/round)
Seated DB press - 8-8-8-8-8 (25-30 sec/round)

For a total of 243 scaled reps

I was really pleased with the C2B pull-ups.  I did singles the whole time.  I might have used some weight on the reverse lunges.  My form was good on everything except the seated DB press, I was not maintaining ideal torso position.

Accessory - Metcon

Monday, February 10, 2020

Crossfit Golden - Lacey/Janet

1200 - 15 of us

Pre Warm Up

foam roll
15 air squat
10 push-up
kip swings
5 scap pull-ups
1 pull-up
30 sec plank

Warm Up

3 rounds of
5 banded walks forward/back/left/right
10 quick banded glute bridge

then

2 rounds of
5 unweighted Jefferson curls
5 DB RDL
5 DB supinated bent-over row
10 front rack reverse lunge

Weightlifting

Four sets of:
Barbell Hip Thrusts (6 reps @ 20X1)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row (6 reps @ 2111)
Rest 90 seconds

I went 135-155-155-155 on the hip thrusters and maintained good tempo

I scaled the rows to DB with left are supinated and right arm at 90 degrees

I went 25-30-30-30 and was able to maintain good tempo. Might try a little heavier next time.

Metcon

Metcon (Time)

For time:
21 Deadlifts (205/145 lbs)
500 Meter Row
15 Deadlifts
500 Meter Row
9 Deadlifts
500 Meter Row

I scaled this to 135# and finished in 11:43.  I went 15/6; 15 unbroken and 9 unbroken on the deadlifts.  The rows were between 2:20 and 2:30.  Transitions took a while.

Post WOD

Stretched back on GHD
8x90# reverse hyper
foam roll

Bench - Back Squat

Saturday, February 8, 2020

Apex Center

1300

Bench Press

Build to heavy

8x45
8x95
6x115
5x135
3x155
2x175 (failed 3rd rep)

Back Squat

Build to heavy

5x45
5x95
5x135
3x165
3x185
3x205
2x225

Walking Lunges

Once around the indoor track (11.5 laps/mile) - 120 lunges

30 minutes total workout

Hip Circle

I picked up  Hip Circle from from Mark Bell's company and am impressed.  I got a large based on the 151-260 lb guideline and it has the perfect amount of tension for monster walks and other glute activation movements. 

It feels like it has about the same tension as a #1 RF Short Mini Band - Red 1/2" (Pair) which is a measly $7.85 (from Rogue).  However it is a lot more comfortable.

I started noticing them in the Crossfit Mayhem videos and then saw an advertisement for trade show pricing on Facebook.  After a little more research, I decided to go ahead and drop the $25.

I used it last night and will continue to work with it for glute activation pre-workout.

Metcon - Accessory

Friday, February 7, 2020

Crossfit Golden - Lacey/Paige

1200 - 9 of us

Warm Up

15 boot strappers
15 KB around the world each side

then

2 rounds - 30 seconds each
Palloff hold
Monster walk (banded)
Single leg glute bridge
Side plank
Single leg KB RDL

then deadlift warm-up
10 good mornings
10 deadlift (3131 tempo)

build to WOD weight

Metcon

Metcon (Time)

For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing

Given the challenges I have had maintaining good position on long deadlift sets, I opted to stay light at 135#.  Further, I wanted to use the HG low bounce plates.  Using straps I completed 40 reps in sets of 15-10-8-7 and felt really good.  I was able to complete 50 calories on both rows, just under the 4 minute mark.  Total time was 11:37 (just a bit under the 12 minute cap).  I feel like I scaled it correctly.

Weightlifting

Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts (25 reps @ 1010)
Rest 45 seconds

I stayed at 145 for the hip thrusts.  Coaching cue:  shoulders full on bench at the top and pivot off the bench during the lower.  I went with a yellow band and had it doubled the first two sets, but only grabbed a single strand on the last 3 sets.  I was able to maintain good tempo for both movements.

Home Gym

I have no idea why I keep coming back to this, but I am finally starting to get dialed in.

Start with homemade platform - 4 cheap sheets of plywood, 1 nice sheet, 1 stall mat - $200

Barbell - I am leaning towards the Matt Chan bar - $400 - upgrade from existing

Bumper Plates - Rogue Competition # - $500 - upgrade from existing

Raptor Fitness La Yunta Yoke - $400 - only if we move, substitute for a rack

Flat Bench - Rep Fitness FB-5000 - $149 - upgrade from existing

Pull-Up Bar - Rep Fitness - $99 - only if we move

I will keep the odds and ends that I have including abmats, plyoboxes, wall ball, rings, kettlebells, resistance bands, rope, parallettes, sandbag and gymnastics mats.

I will definitely keep the Atlas Stones and will pick up a tire if we move.  I might pick one up this summer even if we are not moving anywhere.

Starting from scratch, I could build a really nice single garage space gym for about $2000 (about the cost of 1 year of Crossfit or 10 years at a Globo Gym).

If I sold the basement sofa, built a platform and purchased a yoke, I would have an ideal space for squat, bench and deadlift.  I could also use it for any other barbell strength and conditioning.