Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, March 3, 2021

Shoulder to Overhead - Metcon

Wednesday, March 3, 2021

Garage Gym


Warm Up

Hip Hammy
Wrist Mobility
Push-up to down dog
Steel Mace 360s
Strict Press - 45, 75#

Strict Press

Every 2 minutes for 8 minutes

3-4 reps


Push Press

Every 2 minutes for 8 minutes

3-4 reps


These felt surprisingly good.


Every 6 minutes for 18 minutes

500 m row
50 air squat
25 push-ups

This was a lot of volume for me, so instead of adhering to the 6 minutes, I completed each round and then took a 1 minute rest.

R1 - 0:00 to 6:15 (6:15)
R2 - 7:15 to 13:35 (6:20)
R3 - 14:35 to 20:55 (6:20)

The row was pretty good at about 2:20-2:25, the air squats were slow and split at 20-10-10-10.  The push-ups went much better than expected and I was able to maintain 10-5-5-5 for all three sets.

Programming was from CFG for 3/2/2021.

Timebirds Timer


I came across a Facebook ad for this gym timer and for $69 I decided that I had to have it.  So I dutifully signed up on Kickstarter at the $69 introductory price on 8/25/2020.  The timer quickly reached its goal and my credit card was charged on 9/26/2020.

Following that, Timebirds made a cover available and requested shipping costs which I paid on 11/6/2020.  $15 for a cover that I really did not need and $9 for shipping.  At this point, I am all in for $93.

Coincidentally, the retail price is $119 for a timer and cover and there is a 10% discount.  I did save $23 compared to retail.

Unfortunately, I still have not received my timer.


  • Pocket sized
  • Magnetic
  • No remote/phone required
  • Rechargeable battery (USB-C)
  • Count up/down, interval, count up/down by rounds, clock

This was primarily purchased to throw in my gym bag for when I returned to the gym.  I still think it is a clever design.  The proof will be in the display size and visibility.  Ease of use and battery life is less of an issue as I find that I can get used to anything.

Tuesday, March 2, 2021

Easy Run

Tuesday, March 2, 2021

Rocky Mountain Greenway Trail


2.90 mile (32:42 moving time; 11:09 pace) around the Croke Canal Loop.  My left calf started to act up a little bit on the first loop and I slowed down to a steady, maintainable pace.  It was really nice outside and I was glad to get out for a run.

Monday, March 1, 2021

SLIPS - Back Squat

Monday, March 1, 2021

Home Gym



Scales - 20 seconds then 30 seconds

L-sit - 10-10-5-5 seconds, tucked

Inversions - 20 second hold, 2-1-1 reps to 2 abmats

Plank - 90 second hold

Stretch - Hip Hammy, wrist mobility

Back Squat

Warm up with 45, 95#

On the 2 min


On the 3 min


Goal was to get to 90% of 1RM and then find 10RM at approximately 70-75% of 1RM.  Assuming 225# 1RM, I got to 87%.  My 10RM was at 64#.  I might have had another 5# in me, but not 10#.

SLIPS was programmed by SKG and Back Squat was from CFG.


Sunday, February 28, 2021

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy
Wrist Mobility


Station 1 - 3 pull-ups
Station 2 - 10 KB step back lunges (15#)
Station 3 - 12 abmat sit-ups
Station 4 - 10 HRPU
Station 5 - 5 T2B
Station 6 - 10 Sandbag Front Squat (50#)

This was supposed to be a get moving workout to get in some pull-ups and push-ups without being too taxing.  The rest periods were on the long side with pull-ups and push-ups taking 10-20 seconds and other movements taking 25-30 seconds.  Overall it was a good way to get in some quality movement on an active rest day.

TrainerRoad - Kaweah +1

Saturday, February 27, 2021

Basement Gym


16.16 mile (1:30 moving time, 10.8 mph) ride on Pinarello / Travel Trac.  These were long 12 minute efforts.

Friday, February 26, 2021

Deadlift - Metcon

Friday, February 26, 2021

Garag Gym


Warm Up

Foam Roll
Jumping Jacks
Hip Hammy
Comptrain Barbell warm up


4 sets of

Deadlift 3-5 reps @20X1 tempo
rest 20 seconds
Tall Box Jumps 5 reps
rest 2 minutes

I used

245x4 with straps
245x4 with straps
245x4 with straps

and did 5 x 24" box jumps



2 Pull-up
15 KBS (35#)
30 DU

I warmed up with some rope skips, drills, kip swings and scap pull-ups.

On the very first round, my left calf started to lock up after 11 DU and I finished the round with air squats.  I did the subsequent rounds with 30 step ups to an 8" box.  I finished with 3 Rounds + 33 Reps.  Hopefully the calf calms down in the next couple of days.

Programming was from Crossfit Golden for 2-26-2021