Conditioning

Monday, May 26, 2025

Garage Gym

1100

Warm Up

Jumping Jacks

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Conditioning

3 Rounds

Every 6:30

4 Burpee Box Jumps (20")

12 Alt DB Snatch (35#)

400m Run

This was a nice little mover for me.  I was finishing the rounds in around 5 min and had 90 seconds to recover between rounds.  Interval time was set during the first round and then I was able to stick to it.

Programming inspired by Vintage CrossFit 5/24/025 which called for row, alt db snatch and bbj.

BSAG Leg 5

Sunday, May 25, 2025

Garage Gym

1300

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

BSAG Leg 5

Body Weight:  211 pounds (100kg class)

PRESS behind Neck - 85 pounds

65

85

95

CLEEN/JERK Behind Neck - 135 pounds

95

115

135

DEAD PULL - 315 pounds

305

315

Reverse Grip PRESS x 4 = 45 pounds x 4 = 180 pounds

Token attempt

Reverse Grip PRESS RAMPAGE = 45 pounds x 12 = 540 pounds

Token attempt

This took about an hour.  Press behind neck was tough.  C&J was OK and not much off my regular C&J.  Deadlift was fine, but after maxing out a couple of weeks ago, I was in no mood to go heavy.  Reverse Grip Press was awkward, but I did put up some token numbers.

1100 Yard Pool Swim

Saturday, May 24, 2025

Carmody Rec Center

1100

Pool Swim

1x800 FR

1x100 BA

1x200 BR

--

1100 yards total (33 minutes)

York Dumbbell Scoops

Pair of 60s listed last night for $130.  I contacted seller (Coby Hurst-Sneh, Denver) within 2 minutes.  Dumbbells were delisted within 30 minutes

Pair of 40s listed for $65 and 30s listed for $50.  Made plans to meet the seller (Austin Rider, Aurora), but within 15 minutes another buyer offered double.  $230 for 140 pounds of dumbbells is a high side price, but certainly within reason if somebody is starting a collection.

Universal Weight Plates

These 35s get me one step closer to a full set of Universal weight plates.

• 100s - NA (I have no intention of buying these, even if my next door neighbor was selling them for $0.50/pound
• 45s - 1/19/2022 - $120
• 35s - 5/21/2025 - $80
• 25s - 10/2/2023 - $50
• 10s - 10/2/2023 - $20
• 5s - 9/28/2023 - $30
• 2.5s - TBD

The 5s were via Vintage Weightlifting Swap, the rest were sourced locally.

I have been pretty successful putting together sets.

• York - Full
• Iron Grip - Full
• Rep Fitness - Full
• Intek - Need 5-5-2.5-2.5

Ego Lifting and Conditioning

I put together a couple of entries for the 2025 Snap City Open.

First was Double Clean & Press that my daughter and I were pretty excited about.  The original inspiration was a Tom & Jerry cartoon and after a a few warm ups and epic fails, take 8 delivered:

Second was a Dumbbell Clean & Press with Teeth Lift inspired by Khalil Oghab the Iranian Strongman of Gerry Cottle's Circus.

Finally, I ended with some conditioning.

EMOM 12

Station 1 - 1 pull up + 5 push ups

Station 2 - 30 rope skips

Station 3 - 10 KBS (35#)

Nice little mover with roughly 1:1 work to rest ratio.

Challenges

1 Mile Farmer's Walk Conditioning - Walk 1 mile holding 15 dumbbells/plates/etc.  Every time you set down the plates, run a lap.  Abbey Walk of Faith

The Cycle with a blob

The Bandit Challenge - 1 Mile Run, 1 Rep Max Front Squat, Max Repetition Chin Up

Deka.Atlas

20 Barbell Thruster - 95/65

20 Burpee Over Bar

20 Surrender Lunge - 50/35 (one DB)

20 Dumbbell Ground to Overhead - 50/35 (one DB)

40 Meters Dumbbell Bear Crawl - 50/45

20 Sit-up - 35/20 (one DB)

60 Meters Farmer's Carry - 100/70 per hand

20 Dumbbell Shoulder To Overhead Press - 50/35 per hand

100 Jump Rope Single Under

100 Meters Atlas Shoulder Carry - 100/70

CrossFit Workouts - SQT and Helen