Paused Deadlift - Metcon

Wednesday, July 31, 2019

Crossfit Golden - Eliza/Paige

1200 - 15 of us

Warm Up

400 m run

then 3 rounds of
3 plank walk outs
10 bent over plate rows
10 kang squats

then find deadlift neutral
mid thigh
knee cap
floor

Weightlifting

Three sets of:

Pause Deadlift  (6)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60% of
1-RM and build by feel
Rest 2-3 minutes between sets

I used 95# and felt really comfortable on all 3 sets.  I considered going heavier, but my back was tighter than I expected after yesterdays cleans.  95# represents 33% of my 1RM.

Metcon

Two rounds for time of:
800 Meter Run
30 Slamballs (30/20 lbs)
15 Pullups

R1:  3:55 run; 6:26 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)
R2:  4:40 run; 13:41 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)

Accessory Work

Spanish Squats
Hollow Body Rocks

work on kipping pull-ups

Clean - Metcon

Tuesday, July 30, 2019

Crossfit Golden - Elizah/Diedre

1530 - 10 of us

Warm Up

1 min scorpions
1 min bootstrappers
1 min air squats

then 3 rounds of
10 med ball kneeling thorasic rotations
10 med ball cleans
10 med ball around the worlds

then
jump and land
triple extend, pause land
empty barbell cleans

Weightlifting

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets) of each:
High-Hang Clean (1 rep @ 50-65%)
Hang Clean (1 rep @ 65-80%)
Clean (1 rep @ 80+%)

High Hang 65, 70, 75, 80# (54% of 150# 1RM)
Hang Clean 85, 90, 95, 100# (67% of 150# 1RM)
Clean 105, 110, 115, 115# (77% or 150#1RM)

First time pulling from the floor in a month and felt really good.

Metcon

Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
15 Box Jumps (24″/20″)

I scaled this to 65# for the hang squat cleans and was able to cycle the barbell pretty well.  2 sets on the first round and 3 sets on the second and third round.

Since I scaled the hang squat cleans aggressively, I went with a 24" box which was tough.

Round 1 - 2:05
Round 2 - 2:30
Round 3 - 2:42
Total - 7:17

Push Press - Metcon

Monday, July 29, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash

3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press

empty bar
slow dip and drive
fast dip and drive
push press

Push Press

Take 20 minutes to build to today’s heavy Push Press

75
95
115
125
135
145
150
155#
160 - failed

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar

I scaled this to 30# dumbbells and kipping leg raises.  We were challenged to do high quality burpees every round.  I paced it well and finished with 5 rounds + 8 reps.  I finished the first round in 1:40 and then slowed considerably.

HSPU - DU - Metcon

Thursday, July 25, 2019

Crossfit Golden - Diedre

1200 - 13 of us

Warm Up

1 min jumping jacks
1 min boot strappers
1 min single unders
1 min plate push press
1 min air squats
1 min plate around the world
1 min single unders
1 min shoulder swimmers

Skill
kick up
lowering
hands placement
head placement

Gymnastics

Five sets for max reps of:
Strict Handstand Push-Up (45 seconds max reps )
Rest 45 seconds
Double-Unders (45 seconds max reps )
Rest 45 seconds

I scaled this to 3 abmats (recommended max was 2 abmats) and did double unders

R1 - 5 reps / 40 DU
R2 - 4 reps / 20 DU
R3 - 2 reps / 20 DU
R4 - 1 rep + 1 lower / 23 DU
R5 - 0 + 3 pike push-ups / 21 DU

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)
10 Right-Arm Dumbbell Push Presses (50/35 lb DB)
15 Dumbbell Goblet Squats (50/35 lb DB)
15 Ab-Mat Sit-ups

I scaled this to 25# DB which felt about right.  I got through 5 rounds + 30 reps.  I was able to do the push presses unbroken, but struggled with the goblet squats and ab mat sit-ups.

Metcon

Wednesday, July 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

1 min easy row
1 min hamstring sweep
1 min scap pull-ups/band pass throughs

1 min medium row
1 min kang squat
1 min plank walk out

1 min fast row
1 min light kbs
1 min ring rows

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
400 Meter Run

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I did 500 meter rows and was finishing between 2:15 and 2:20.
I scaled the kbs to 12 kg and was able to maintain 12/10/8 rep scheme
I scaled to ring rows and struggled to maintain 3 sets.  I was getting 4-5 reps at a time
I did a full 400m run every round

R1 - 7:18 (2:18 run)
R2 - 7:34 (2:20 run)
R3 - 7:57 (2:27 run)
R4 - 8:00 (2:30 run)

Finished with 3-2-2 pull ups.  Glad I did ring rows for the metcon

Back Squat - Metcon

Tuesday, July 23, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

Hip Hammy

12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

I went

50
60
70
75
80
50kg (110#) 50% of 1RM

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

I scaled this to plank jacks and unweighted walking lunges.  I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40.  That was adequate rest.

My back was fine through the workout and I finished with some scorpions.

Snatch Technique - Metcon

Monday, July 22nd, 2019

Crossfit Golden - Lacey/Paige

1200 - 16 of us

Warm Up

30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats

then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats

barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch
snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

I enjoyed this and felt really good about my mechanics.  Coaching cue - straight down and up on high hang.  I went 45, 45, 50, 50, 50 and 55#.

Metcon

For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

I scaled this to 55# hang power snatches and tuck ups.  I was able to keep a good steady pace and finished in 7:44.  My back felt fine, but I want to continue to test it in small increments.