Tempo Front Squat - Metcon

Monday, August 9, 2021

CFG - Lacey

1230 - 8 of us

Warm Up

1 min row

1 min leg swing

1 min squat hold

1 min figure 4 stretch

2 rounds of

10 kang squat

10 single leg glute bridge

15 sec star plank

5 air squat / front squat at 32X1 tempo

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Tempo Front Squats  (@ 32X1)

*Set 1 – 3 reps @ 65% of 1-RM Front Squat

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

I warmed up with 95 and then 115# and my right hamstring felt tight.

I backed off and went

3x105

2x115

2x125

1x135

1x145# (72% of estimated 200# 1RM).  I kept good tempo and felt good about the effort.

Metcon

"Nitrous"

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

I scaled this aggressively to 45# and was still struggling.  I finished the row in 4:40 and then started with a set of 15 thrusters with the plan to go 15-15-10-10.  That quickly changed to 15-10-10-8-7, but I moved pretty well overall and adding even 10# would have made for and ugly metcon.

Lagniappe

With an extra 10 minutes, I foam rolled my hamstring and then did 6x2 pull-ups.

Mono-structural Training

Saturday, August 8, 2021 (and 9th)

Carmody Rec Center

Saturday, 0900 - Swam laps in indoor pool

1x150 FR

7x100 FR

1x50 BR

1x50 BA

Sunday, 0945 - Gios ride to C470 bikeway and all the way to Alameda.  18.20 miles (1:38 moving time; 11.1 mph)

Sunday, 1845 - One lap around Harriman Park.  1.47 miles (17:00 moving time; 11:30/mile)

Walking Lunges - Metcon

Friday, August 6, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

1 minute jump rope

10 lateral lunges slow

10 scorpions (5 each side)

1 minute walking lunge

10 mountain climber knee circles

10 burpee

1 minute air squats

10 around the world with jump rope

10 push-up 

1 minute hollow hold

Weightlifting

Every two minutes, for 12 minutes (6 sets):

Dumbbell Walking Lunge (12 steps @ 10X0)

Go heavy the final steps should not be performed without struggle.

These were as hard as expected.  I picked what I thought was a reasonable weight with 30# dumbbells in each hand.  By the third round, my right hamstring was starting to tighten up, but I got through all 6 sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Beast-Makers

10 Box Jumps (24″/20″)

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

I scaled to 60 single unders and finished 4 Rounds + 1 Rep

I used 20# dumbbells and a 20" box and finished 2 Rounds + 0 Rep

I did hanging knee raises and finished 5 Rounds + 0 Rep

-

Total 11 Round + 1 Rep

Skills

Wednesday, August 4, 2021

CFG - Lucas

1130 - 3 of us

Warm Up

45 seconds each of

air squat

crab bear rotations

banded side step

cat cow

standing shoulder swimmer

scorpion left right push up

single leg alternating leg pike raise

shoulder wall walk

scap pull up

Metcon (AMRAP - Reps)

For max reps:

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Ring or Stationary Dips

Rest 60 seconds

60 seconds of Front-Leaning Rest on Floor

Rest 60 seconds… Repeat for 3 sets

I really liked this workout

Pull-ups - 7-7-7

HSPU (2 abmats) - 2-2-2

Rowing - 14-13-14 calories

SA Alt DB Snatch (35#) - 12-12-12

Stationary Dips - 6-7-6

Front Leaning Raise - 4-3-3 sets (had to be unbroken for Rx)

Lagniappe

GHD sit-ups

3 x 6 reps

Lap Swim

Tuesday August 3, 2021

Carmody Recreation Center - 2200 S Kipling Street

1700

50 FR

8x100 FR (IN 2:15 ON 3:00)

25 BK

25 BR

After discovering that Grant Ranch Open Water Swimming was less than 10 minutes from my house, I wanted to get into the pool for some lap swim.  After a quick internet search, I discovered the Carmody Recreation Center was the closest pool to the house and home to the Squid Masters Swimming Team.

Check is was a breeze and they did not ask for proof of address for the resident rate.  They did provide a 25% military discount which brought the daily admission down to $4.50.

Upon entering there is a large set of machines and cardio equipment.  There are also some Pilates and Yoga rooms.  They have a large indoor pool a convenient schedule for lap swim.  They have a smaller outdoor pool.  The outdoor area also has a few rigs, rowers and a treadmill.  Overall, I was very impressed and will definitely stop by again.

Cleans - Metcon

Monday, August 1, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

Hip Hammy

then

2 rounds of

10 boot strapper

20 banded side step

10 banded pass through

10 banded kickback

10 windmills (side lying)

10 over and under the fence

10 drop squat

then with barbell

5 high hang clean pulls

5 high hang clean high pulls

5 hang muscle clean

5 front squat

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean ( 2 reps @ 65-70% of 1-RM Clean)

Rest 60 seconds, and then…

Weightlifting

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean (@ 75-85% of 1-RM Clean)

Athlete will execute one clean from the hang position, and then one from the floor

I went 95-95-100-100 on the hang cleans and 6x115 on the clean complex.  They all felt pretty good.

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Rowing

5 Cleans @ approximately 70-75% of your 1-RM

Score is total load moved

Ex 19 successful lifts made at 200lbs = 3,800lbs

I backed down to 105# (68% of 155# estimated 1RM and was able to make all 20 attempts).  I finished the row between 1:25 and 1:30 every round.

2021 Crossfit Games - Tia-Claire Toomey and Justin Medeiros

The 2021 Crossfit Games are in the books and I enthusiastically watched the majority of the live streams for the individuals, less for the teams and only a few events for the age group and adaptive athletes.

I thought the programming provided for great tests that covered functional movement at high intensity across a broad time domains.

Get well soon, Brooke Wells

2021 Crossfit Games

July 28

Event 1

For time:

1-mile swim with fins

3-mile kayak

This was over an hour time domain and not spectator friendly, but certainly a good test.  I might have to rent paddle boards or kayaks again.

Event 2

For time:

126-ft. sled drag, 180 | 220 lb.

5 Pig flips, 350 | 510 lb.

12 muscle-ups

12 bar muscle-ups

12 bar muscle-ups

12 muscle-ups

5 Pig flips 

126-ft. sled drag

Time cap: 12 min.

Entertaining test that showcased gymnastics and strongman.

Event 3

For time:

550-yard sprint

Time cap: 4 min.

I was worried about this one, but nobody really got knocked around too bad.

Event 4

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 135 | 185 lb. (short bars)

Time cap: 20 min. 

185# is a heavy thruster and combined with 55 wall walks was quite the effort.

July 30

Event 5

4 rounds for time:

4 rope climbs

500/400 ski erg

Sand bag carry

I am not sure what to make of the Husafell Strongman Bag, but at 200# for men, this seems like a beast.

Events 6/7

5 rounds for time of:

250-m run 

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.  

Men: 245 | 265 | 285 | 305 | 315 lb. 

Time cap: 7 min.

 

5 rounds for time of:

200-m run out of the Coliseum

1 clean 

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

This was an interesting test that was mentally taxing on weaker athletes who could not make the cleans, especially in Event 7.

Event 8

For time: 

Navigate the handstand walking course

Time cap: 5 min.

Another brutal test that basically established the have and have nots.  Although handstand walking is to be expected, this really separated athletes.

Event 9

21-15-9:

Echo bike (cal.)

Snatch, 75 | 105 lb. (short bars)

Time cap: 8 min.

Fast and entertaining.

CUT TO 30 ATHLETES

July 31

Event 10

For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Time cap: 27 min.

This was a really interesting test during which athletes could really separate themselves on the runs.

CUT TO 20 ATHLETES

Event 11

11-min. AMRAP:

1 pegboard ascent

7 single-arm dumbbell overhead squats, 50 | 70 lb.

15 heavy double-unders

This was fun to watch and the athletes made tough movements look easy.

Event 12

1-rep-max snatch

Guilherme Malheiros.  Enough said.

Aug 01

Event 13

4 rounds of:

20 GHD sit-ups

8 cheese curd burpees over the hay bale, 70 | 100 lb.

168-ft. yoke carry, 425 | 605 lb. 

1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

I loved this event and it got me wanting to break out my yoke and do some burpees over a wall.

Event 14

6-10-14 reps of:

Deadlifts, 275 | 405 lb. (short bars)

Freestanding handstand push-ups

Time cap: 7 min.

A new skill and a tough standard.

Event 15

For time:

600-m row

90 chest-to-bar pull-ups

36-ft. back-rack walking lunge 

36-ft. front-rack walking lunge

36-ft. overhead walking lunge 

135 | 185 lb., short bar

Time cap: 11 min.

185# OH walking lunge is brutal.  Frankly I was surprised the athletes made such short work of the C2B during the final event of competition.