C2 and Stretch

Thursday, October 31, 2019

Crossfit Golden - Open Gym

1300

Foam roll
Ankle mobility
Quad stretch
Down dog

10 min C2 rower
5 min Rogue Echo bike
5 min C2 ski erg

Hip Hammy
Couch Stretch

test 2 push-ups - still feels weird
test 2 pull-ups - still feels weird

SLIPS

Front scale
Back scale

No L-sit

Headstand hold - 20 seconds

Planks - 90 sec then 60 sec

No subsequent stretching

45 minutes total workout

Competition

Over the course of my life, I cannot recall a situation where I truly competed to win.  I certainly have competed to do my best, to push at near 100% effort and committed full mental fortitude.  However, I knew that I was not the fastest or strongest. 

I have nearly always trained with a peer group.  That may have been friends, a high school cross country team, masters swim club or Crossfit box.  In all circumstances, I may have kept up, but was not leading the pack.  To that end, I always strived to turn in my best performance, knowing the competitive field would be larger, not smaller.

I have participated in events ranging from foot races, duathlons, triathlons and the Crossfit Open.  My goal has often been to finish.  That does not take away from the measure.

Running is the cleanest measure.  What is your Personal Record (PR) in the 400m, mile, 5K, 10K, marathon, etc.?

Weightlifting is even cleaner.  What is your PR in the Snatch and Clean & Jerk?

Powerlifting.  What is your total? Squat, Bench Press, Deadlift?

Crossfit is a little different.  We measure and repeat across varied time and modal domains.  I was recently discussing a workout that seemed to favor an athlete.  She replied that her sweet spot was shorter workouts and 20 minutes did not suit her preferred time domain.  The modes of Crossfit span gymnastics, major lifts and traditional endurance sports like biking, running, swimming and rowing.  Is it functional fitness?  Will a measure of how long it takes me to throw a 20# medicine ball to a 10' target translate to general physical preparedness?

It sometimes seems that Obstacle Course Racing or Strongman, may be better training routines for general physical preparedness.  I believe that both of these combine 

Cardiovascular Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Over the next few years, I would like to compete in a Powerlifting competition and a Strongman competition.  

Clean Complex - Metcon

Wednesday, October 30, 2019

Crossfit Golden - Greg/Eliza

1200 - 16 of us

Warm Up

10 burpees over partner
then
10 bootstrappers
10 fast air squats
20 banded side steps
20 banded pass throughs
20 banded good mornings
20 banded strict press
then
2 rounds of
10 med ball front squat
10 med ball squat clean

Weightlifting

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

Athlete will execute one clean from the hang position, and then one from the floor
Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today.

Kept it light today, due to dental surgery

65
70
75
80
85
90
95
95

coaching cue - squeeze butt as reminder to fully open hips

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups

I scaled this to a 30# DB, 24" box and replaced bar muscle-ups with v-ups;  I still want to rest my pec and did not feel comfortable doing any push-pull.  I opted for 9 v-ups replacing 6 muscle ups.

I finished 4 round + 16 reps.

20.3=18.4 - Deadlift

Monday, October 28, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam Rolling
Squat Hold
Banded Fire Hydrant
Banded Side Step
Air Squat
Good Mornings

Deadlift warm-up
45
135
185
225
255

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Although I did this scaled on Friday, I wanted to repeat and submit an Rx score.  Eliza was kind enough to judge me and I managed to get the first 21 deadlifts in 2:06.  I did not attempt a HSPU.  I would rather work on a strict HSPU and negatives until I can lower safely.

Weightlifting

Back Squat

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 rep– Heavier than first set of 1

Choose the loads based on feel, but these should be heavy!

Rest 2-3 minutes between sets.

I went

5x155
3x175
1x195
5x165
3x185
1x205#

I skipped the metcon which was dumbbell thrusters and pull-ups.  I attempted a few pull-ups and my right pec is still tender.

King Kong Grip Competition

Rachel and Jason Wood graciously invited me and my daughters to the 7th Annual International King Kong Grip Competition they are hosting at West Metro Crossfit.

I have never trained grip, much less participated in a competition, but I am very excited to try out the four implements and set a baseline score.

Four 1-minute periods are allowed to attempt the following:

• One-Hand Flask Pinch (Barrel Strength Systems)
• 2.5" Crusher (FBBC)
• Shallow DubHub (Barrel Strength Systems)
• Little Big Horn (IronMind)

One-Hand Flask Pinch (Barrel Strength Systems)

2.5" Crusher (FBBC)

Shallow DubHub (Barrel Strength Systems)

Little Big Horn (IronMind)

There are rules for handling the implements as well as standard competition rules.  For example, each attempt must be heavier than the last.  My plan is to start light on each implement, take a small jump, and then 2 attempts at a big jump.

The girls and I had a blast.  While results are being tallied, the organizers asked participants not to post results or video to any social media platforms.  Suffice it to say, I was very impressed with my fellow competitors.  I was also surprised at the tipping point between a successful and unsuccessful lift.  It reminded me of an overhead press.  Small jumps.

I think I could have done better determining my opening and subsequent attempts.  I am actually considering entering a powerlifting competition or strongman, just to see what I am capable of.

Results:

Sanjiv Gupta (217/244 overall) 844.5-219-194-240-191.5

Sanjiv Gupta (93kg - 32/33) 118-32-27-33-26

Sanjiv Gupta - One Hand Flask (23.28kg, best 57.74kg)

Sanjiv Gupta - 2.5" Crusher (48.11kg, best 117.75kg WR)

Sanjiv Gupta - Shallow Dub Hub (10.33kg, best 35.25kg WR)

Sanjiv Gupta - Little Big Horn (52.18kg, best 115.75kg WR)

Nisha Gupta (8-10 girls) 3/3 (3-3-3-2)

Diya Gupta (11-13 girls) 5/5 (5-5-5-4)

My attempts

One Hand Flask - implement + 17.5, 20, 21, 21.5 kg (4/4)

2.5" Crusher - implement + 37.5, 40, 42, 43 kg (3/4)

Shallow Dub Hub - implement + 7.5, 8, 8.5, 9 kg (4/4)

Little Big Horn - implement + 35, 37.5, 42.5, 47.5 kg (4/4)

20.3=18.4 - Deadlift - HRPU - Bear Crawl

Friday, October 25, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam rolling
Rower
Air squats, push ups, kip swings
DL at 95, 135, 185# with HRPU mixed in

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

I did 18.4 scaled at Aspire when I was training on my own and finished the first ladder and managed 5 reps at 185# before the time cap (95 total reps).  I am excited to repeat this workout and hope to complete the first 50' bear crawl under the cap.  My hamstrings are still a little tight, but I do feel substantially recovered.  I would like to attempt it Rx as well and would work on 225# singles for 9 minutes.  Even at 1 rep every 15 seconds, I would finish in just over 5 minutes and I cannot perform a handstand push-up.

I crushed this workout!  After warming up, I took some time to set up the camera and measure off the 25' for bear crawl.  Janet was kind enough to judge me and I promptly got started at 3..2..1..Go!

Deadlift 135# - 8/7/6 *(0:52)*, HRPU 5/5/5/4/2
Deadlift 135# - 8/5/2 *(2:47)*,HRPU 4/3/3/3/2
Deadlift 135# - 5/4 *(4:15)*, HRPU 3/3/3
Deadlift 185# - singles *(7:43)*, Bear Crawl 50' (finished the bear crawl with about 11 seconds to go)
Deadlift 185# - singles 1/1

That is a total of 123 reps which absolutely crushed my 18.4 score, I completed the same amount of work as 18.4 at 5:40 (1:20 faster or 20% faster).  I was able to continue cruising through the 185# deadlifts and met my goal of finishing one bear crawl, plus got a bonus couple of reps in the last 11 seconds before the time cap.

Coaching cue, Janet suggested staying on the bar even if I need extended rest between reps.

I considered getting back on the 225# today to post an Rx score, but based on discussion with Janet, decided to wait until Monday.

I wore Nike Metcon 4, Knee Sleeves and a weight belt.

My hamstrings felt ok, but my right pec was still feeling the strain of yesterdays HRPU.

Deadlift - Metcon

Thursday, October 24, 2019

Crossfit Golden - Lacey/Eliza

1200 - 12 of us

Warm Up

2 min foam roller
1 min burpees
then 3 rounds of
3 plank walk outs
10 plate good morning and bent over row
10 reverse plate lunges
10 kang squats with pvc

Weightlifting

Deadlift

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 reps– Heavier than first set of 1

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

I kept these super light and did 6 sets of 5 at 95#, practicing mixed grip and good form.  Spent some time on hip hammy sequence.  Hamstrings felt much better.

Metcon

Metcon (Time)

Three Rounds for time of:
15 Deadlifts (225/155 lbs)
10 Hand Release Push-ups
5 Box Jumps (30/24 in.)

I scaled this to 95# deadlifts and a 24" box
R1 - 1:44, 8/7 DL, unbroken HRPU
R2 - 3:49 (2:05), 8/7 DL, 8/2 HRPU
R3 - 6:04 (2:15), 5/5/5 DL, 5/3/2 HRPU