Weightlifting

Saturday, February 22, 2025

Westbound CrossFit (Coach Kyle)

0700 (4 of us)

Warm Up

Echo Bike

Banded scap retraction

Band pull aparts

Band traction - Green band at base of rig with cross over ankle and calf on foam roller

Banded activation

Activation

High Pull

Press from Behind Neck

Overhead Squat - Place bar at base of neck, push while descending (i.e. the bar is the ceiling)

Strength

Muscle Snatch - Built up to 85 pounds

Clean Pull + Hang Clean Pull - Built up to 145 pounds

Nice little mover.  Glad I got my butt out of bed.

Jackson Weight Plates on ebay

Jackson weight plates are highly collectible and usually trade hands privately.  Recently some plates have come up on ebay without a reserve and I am very anxious to see what the open market value is.  These plates are from the 1940's (2nd Gen) or 1950's (3rd Gen).

With 2 days to go:

Jackson 10 pound - $130 (16 bids) - hammered $132.50

Jackson 5 pounds - $155 (13 bids) - hammered $200.00

Jackson 5 pounds - $107.50 (18 bids) - hammered $182.50

Fortunately the seller is offering free shipping, but the prices are still an exorbitant $15-$30/pound.

I was hard pressed to bid up a pair of 1980's Eleiko plates to $210 plus $90 shipping which puts them at $300/88 pounds = $3.40/pound.  Part of me is hoping that I do not win them.

Update - My max bid $225, hammered for $270 + $90 shipping or roughly $4/pound.  Not horrible.

To date the craziest money I have spent on weights is the 9 pound pair of York Roundheads at $300/18 pounds = $17/pound.

Clean Complex - Metcon

Thursday, February 20, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

Warm Up

STRENGTH

15:00 to Complete

4 Sets

5 Hang Power Cleans + 3 Thrusters

@ 50% of 1RM CJ and Building Heavy

----3:00min Rest B/t----

I built up from 55-65-75-85 pounds and was moving well.  Maybe could have gone 95 or 100 for a top set.

METCON

Health

For Time (15:00 CAP)

20 Wall Balls (14/10#) to (10/9')

30 Hanging Leg Raises to Hip Height

20 Wall Balls

15 Low Strict RMU Transitions

20 Wall Balls

30 Hanging Leg Raises to Hip Height

20 Wall Balls

This was as difficult as it looked, but I scaled it well and paced it well going 10/5/5ish on the wall balls, sets of 6 for the hanging leg raises (some were below hip height) and singles on the ring muscle up transitions (they were anything but strict).  I finished in 13:23 and felt good about the effort.

Ring Muscle Up Technique - Metcon

Tuesday, February 18, 2025

Westbound CrossFit (Coach Bryn)

1200 (10 of us)

WARM UP

AMRAP 5

9/7 cal row

8 walking lunges

8 ring rows

2/2 unweighted windmills

MOVEMENT/MOBILITY - rings, pull up bar, DBs

8 kip swings on rings/bar

8 cat/cows

8 scap push ups

:10 ring support hold

:10 ring dip hold

:20 false grip hang

3 low ring strict muscle up transitions, assist w/ feet

5 bulgarian rows

5 explosive bulgarian rows

3 low ring muscle up transitions

8 hanging shoulder circles forward

4 mini butterfly pull ups

4 kipping chest to bar

STRENGTH

12:00 to Practice @ Easy Pace

1-3 Ring Muscle Ups

2/2 DB Windmills @ Moderate Load

Worked on false grip, ring muscle up transitions from the ground.  Windmills were tough.  I started with 10 pound dumbbell and then went unloaded again.

OPTIONS

1. Ring MU

2. Big Ring Kip Swings + Hip Pop + Pull to Hips

3. Low Ring MU

4. Low Ring Strict Ring MU

METCON

Health

E6M X 3 (5:00 Cap/set)

30/22 Cal Row

+

3x

12 DB Walking Lunges (35/25#) - Hold However

6 Jumping Chest to Bar Pull Ups

I scaled to 22 calorie row, 25# dumbbell and kipping pull-ups.

Round 1 - row + 34 reps

Round 2 - row + 30 reps

Round 3 - row + 28 reps

This was harder than I thought and I did scale it appropriately.  3x(12+6) = 54 reps.

Front Squat - Metcon

Monday, February 17, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

WARM UP

:20 single under, high jump

:20 single under, low jump

10 air squats

:20 single under oscillating b/t high and low

:20 double under

5 burpees

MOVEMENT/MOBILITY - PVC, BB

*grab PVC

8 PVC passthroughs

4 PVC overhead squats w/ pause

4 PVC Sots press

8 PVC snatch grip deadlift

8 PVC front squats

10 scorpions

*grab barbell

:20 BB trap smash / side

:20 front rack hold

:20 front squat hold

:20 BB quad smash / side

:20 BB calf smash / side

5 power snatch w/ pause overhead

*first warm up weight on bar

10 front squats

STRENGTH

15:00 to Complete

5 Sets

5 Front Squats @ 68-75%

----2 min Rest B/t----

Front Squat

1 x 5

I trained with 95-105-105-105-105 (~50% of 1RM, but a good weight for today)

METCON

CF Open 14.1

AMRAP -10

30 Double Under

15 Power Snatches (75/55#)

We were encouraged to go Rx in preparation for the open and I chose to see how it went.  My double unders were not good, but I was able to complete 60 double unders.  Both sets took a little over 2 minutes.  The power snatches at 75# were not much better.  I was able to manage sets of 3 with pretty long rest periods.  I ended up at 1 Round + 30 DU + 10 PS.

Erg Fest - Bench Press

Saturday, February 15, 2025

Basement Gym

1200

Erg Fest

2000 m Row

2000 m Ski

4000 m Bike

Bench Press

3x12x105 pounds

Hang Clean & Jerk - Metcon

Tuesday, February 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

30/24 cal bike

12 DB good morning

12 DB snatches

MOVEMENT/MOBILITY - PVC, BB, wall

*grab PVC

5 PVC RDL to knee

5 PVC front squat to parallel

5 PVC push press

5 dip, jump, punch and land

5 dip, jump, punch and land w/ PVC

5 tall split jerk foot work

5 PVC split jerks

*grab barbell

5 hang power clean, hold in receiving

5 push jerks, hold in receiving

5 split jerks, hold in receiving

:10 pike hold w/ feet on wall + :10 wall facing hs hold

2 wall walks in as few steps as possible

PRIMER - wall, DB

3x

1 wall walk

4 DB snatches @ workout weight

STRENGTH

EMOM x 10

2 Low Hang Power Clean

2 Jerks

@ 60-70% of 1RM CJ

Clean and Jerk

1 x 4

55-55-65-65-75

75-75-75-75-75

Coaching cue - Have back knee pointed down

METCON

Health

AMRAP - 10

3 Scaled Wall Walks

12 DB Snatch (35/25#)

+

@ 13:00

30/20 Cal Bike

I was moving well, but this got rough quick.  I scaled the wall walks to move from in front of a line to behind then line in two steps.  I scaled to a 25 pound dumbbell.  I managed 4 Rounds + 3 Reps.

I scaled to 20 calorie bike and finished in 1:17