Metcon (Long Time Domain)

Monday, September 30, 2019

Crossfit Golden - Greg

1200 - 11 of us

Warm Up

1 min rope skip
1 min high knees/butt kickers
1 min over/under the fence
1 min left-right-center hamstring stretch
1 min burpees
2 min athletes choice

Metcon

For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 45 minutes

I finished the row, right at the 14 minute suggested cap

I scaled to single unders and finished 600 reps at 21:30 (just under the 22 minute suggested cap).  12 sets of 50 reps.

I did the full 3 miles (out the back door, four inside loops and back in the front door) and finished in about 55 minutes (well above the 45 minute cap).  Roughly 11 minute miles.

Overall, it was a good workout and I felt like I paced it well.

OPEN GYM: Metcon - Snatch

Friday, September 27, 2019

Crossfit Golden - OPEN GYM

1300

Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)

Warm Up

400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough

Metcon

I modified the 9.27.19 Crossfit Metcon to

3 Rounds of

10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises

Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds.  Each round was taking me roughly 2:30, so this simulated a partner workout.

Snatch

25
35
45
55
65
70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead

Ring Work

False grip practice
5 ring pull-ups

1 hour total workout

Split Stance RDL - L-Sit - Metcon

Thursday, September 26, 2019

Crossfit Golden - Greg/Lacey

1200 - 14 of us

Warm Up

3 rounds of
10 high knees/butt kickers
10 plank knee touches
10 KB RDL
10 split stance KB RDL
10 single leg glute bridge
10 Russian KBS

Weightlifting

Four Sets of:
Split Stance Romanian Deadlift (6-8 reps each leg @ 4011)
Rest 60 seconds
L-Sit (60 Seconds - Accumulated)
Rest 60 seconds

I started with a 35# bar and never added weight.  I was able to keep good tempo.
L-sit I could hold around 20 seconds and accumulated 60  seconds in 3 sets with 10 second breaks.

Metcon

Metcon (5 Rounds for time)

Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

Swing a "heavy" kettlebell, and jump to a "tall" box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

I went up to a Yellow (16 kg / 35# KB) and could go unbroken all 5 sets.  I used a 24" box and felt pretty good on it.

R1 - 1:10
R2 - 1:12
R3 - 1:12
R4 - 1:16
R5 - 1:15

Reverse Lunges - Pull-ups - Metcon

Wednesday, September 25, 2019

Crossfit Golden - Lacey/Janet

1200 - 9 of us

Warm Up

10 min amrap of
20 walking lunges
10 arm circles each direction
10 air squats
10 single arm bent over db row
10 ankle drivers
10 single arm db strict press
5 down facing snow angels

Weightlifting

Four sets of:
Front-Racked Alternating Reverse Lunges (16-20 reps)
Rest 60 seconds
Weighted Pull-ups (4-6 reps @ 2110)
Rest 60 seconds

I struggle with reverse lunges and kept the weight light at 15, 25, 30, 30# for 16 reps of the front racked alternating reverse lunges.

I felt great on the pull-ups and could hold the tempo for 4 reps on all 4 sets (unweighted)

Metcon

For time:
40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)
20 Pull-Ups (RX+10 Bar Muscle ups)
30 Wall Ball Shots
15 Pull-Ups (RX+8 Bar Muscle ups)
20 Wall Ball Shots
10 Pull-Ups (RX+5 Bar Muscle ups)
10 Wall Ball Shots
5 Pull-Ups (RX+3 Bar Muscle ups)

I scaled this to a 14# wall ball and jumping pull-ups and finished in 9:08 (the fast end of the recommended 9-13 minute range). 

R1 - 20/12/8 on wall balls, 7/7/6 pull-ups, 3:00 round
R2 - 10/10/10 on wall balls 6/6/3 pull-ups, 3:00 round
R3 - 10/10 on wall balls, 6/4 pull-ups, 2:00? round
R4 - 10 on wall balls, 5 pull-ups, 1:00? round

Metcon

Tuesday, September 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

row
quad/lunge
calf stretch

row
banded hamstring
air squat

row
banded hip flexor
bird dog

row
speed skaters
athletes choice

Metcon

Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 30 Sit-Ups
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Station 1 - I scaled the row to 300m and was finishing in 1:20-1:25
Station 2 - I could complete 30 abmat sit-ups within 90 seconds every round
Station 3 - I was doing skill work and got 31/25/24/15 on rounds 1-4 respectively
Station 4 - I used a 20" box and got 11/10/10/10 on rounds 1-4 respectively

Guidance was to get at least 30 seconds between stations for transition.  My group started on sit-ups and kept the same order.

Finished with core work - med ball passes in a circle

Metcon

Monday, September 23, 2019

Crossfit Golden - Lacey/Ryan

1200 - 20 of us

Warm Up

200m run
hamstring toe touch
face down scorpion
200m run
duck walk
scap push-up
200m run
burpee broad jump
face up scorpion
200m run
crab walk
dead ball slams

Metcon

Metcon (Time)

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

I scaled this to a 75# barbell and finished in 16:52 (target time was around 15 minutes, so this was on the slower side, despite scaling the barbell).

R1 - 2:12 run - 6:35 round 5/5/5/5/4/3/3
R2 - 2:45 run - 5:45 round (12:20 cumulative) 5/5/4/3/3
R3 - 3:00 run - 4:32 round (16:52 cumulative) 3/3/2/2

I did the 75# barbell as singles, but they were not fast.  I needed time to get set and my back is still tight.

The push-ups went really well and I could shake out during the run.

Finished with some pigeon stretch, hammy stretch, down dog and cobra

Core Progression Elite Personal Training

Saturday, August 21, 2019

Core Progression

1030 - 12 of us in the class

Warm Up

high knees
butt kicks
arm circles
hip circles
air squats
lunges

Work Out

The workout was broken into 3 sections.  Section 1 was metabolic conditioning, Section 2 was strength and Section 3 was core focused.  All of the sections were designed to be 40 seconds off 20 seconds on for 5 or 3 movements.  2 sets of each movement

Section 1
Bear Crawl
KBS
DB squat to OH press
TRX push-ups
Battle Ropes

Section 2
Box step up
Bosu toe taps
TRX jump squats
Treadmill/Ski Erg/Rower
Partner med ball toss

Section 3
Plank alternating hip lowers
Plank toe touchs
Plank partner high five

Total workout 30 minutes.

Kyle was the head trainer and they had about 5-6 other staff helping out.  The facility was fully equipped from Rep Fitness and had a combination of machines, power lifting and functional fitness equipment.

Along with the grand opening, they were also doing a sock drive for The Action Center.

The had a lot of sponsors out and me and the girls all won raffle prizes including:
Belong Designs Hat
240 Union Creative Grill $25 Gift Card
Green Leaf Massage and Sports Therapy 60 Minute Massage
The Recovery Joint 1 Hour Physical Therapy

Fit Foods was on site giving out samples.  Starbucks coffee and Allmax Supplements were also supporting the grand opening.

I did not realize it was a chain until I started this blog post.  I thought the facility was spacious, well organized and clean.  The trainers felt more like cheerleaders than coaches, but that is to be expected with first timers and a grand opening.  1:1 training is a better test of quality trainers.

It was family friendly and the kids had fun.