Thursday, February 2, 2023

Deadlift - EMOM

Thursday, February 2, 2023

Garage Gym

1230

Warm Up

Hip Hammy flow
Wrist Mobility
Cat/Cow
RDL

Deadlift

Every 2:00 for 10:00
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+

I worked off of an estimated 315# DL and did set 1 at 185#, set 2-3 at 200# and set 4-5 at 215# (68%)

“Kimiko”

16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 Dual DB Step-Overs 50/35lb, 22.5/16kg
min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs 24/20”

I modified this to skip the rows and do a 12 min EMOM with 40 seconds work and 20 seconds rest.

Dual DB Step Over - 10 reps - R1 at 20# DB, then body weight
Medball weighted sit-ups - 14 x 6# mini medball
Box Jumps - 10 x 20"

I was able to hold the rep scheme for all 4 rounds.

Ratna joined me for this workout.  Programming from Vintage CrossFit for 2/1/2023.

Wednesday, February 1, 2023

Treadmill - DB Bench Press

Wednesday, February 1, 2023

CDOT Fitness Center

1530

Treadmill

8 min @ 3 mph (trying to set up Life Fitness Connect)
12 min @ 5 mph
3 min @ 3 mph

DB Bench Press

Flat Bench
10x40
8x50
6x60#

Incline
8x35
8x45
4x55#

30 minutes total workout

Digging for Gold









First come, first serve, no holds, 50 cents/pound.  I reached out to Sean about an hour after posting and got there an hour later and scrounged up a nice pair of Billard deep dish 45s (looks like skinny "O" not Taiwan stamped and a pair of USA deep dish 10s.  They have been painted and there is some rust, but as far as I am concerned, $55 well spent.  There was a pair of Ivanko 25s that I nearly picked up as well, but I am not ready to start that set.  I also passed on some Weider International bumper plates.

Everything except the rack sold within an hour of me stopping in.  If I were a flipper, I might have tried to buy for 50 cents/pound and sell for $0.75 to $1.00 per pound, but I have not been interested in that.

Lots of other good stuff too including a large set of Ivanko pro style dumbbells for $400 and a 5-50 set of Rep straight handle dumbbells for $300 ($0.55/pound).  The Rep dumbbells were pending within hours.

The Rep dumbbells were scooped up by Brian Tetreault and relisted for $800.  $1.50/lb is certainly reasonable and I do like the straight handles.  Even if he ends up letting them go for $600 it is still a nice mini-investment to flip gym equipment.

The Ivankos ended up being a full set from 5-100 missing a 65# db and a bent handle on one of the 70#.  I know this because I saw the flip post from Seth Walker with much nicer pictures and a listed price of $2600.  2100 (full set) - 65 db = 2035# of weight at $0.20/lb and Ivanko are a premium brand.  Even if he ends up dumping them at $0.50/lb that is still a great flip of $600.  He should be able to get somewhere between $1500 and $2000 for the set.



Tuesday, January 31, 2023

Clean Complex - EMOM

Tuesday, January 31, 2023

Garage Gym

1200

Warm Up

Jumping Jacks
Crossover Symmetry
Hip Hammy Flow
PVC pass throughs

Weightlifting

Hang Squat Clean + TnG Squat Clean
10:00 EMOM
1+1 @ 72%+, increasing by feel
Keep movement technical and fast

I worked up from

75-85-95-95-95
105-105-105-110-110 (max effort about 70% of estimated 155# 1RM)

Vintage programmed power cleans and burpees yesterday and HSPU and C2B today.  I mixed it up with:

EMOM 20
station 1 - 2 strict pull-ups
station 2 - 10 Abmat sit-ups

This was harder than I expected.  The pull-ups ended up being singles the last two rounds.

Chilly in the garage.  Started at 38 degrees and warmed up to 42 degrees.

York GHD - Screaming Deal


This was originally listed at $100 and then was re-listed at $50.  I am tempted to try to make room for a glute ham developer.

For reference these retail for $500-$600.  The cheapest GHDs I have seen are in the $250ish price range.  They are a unique piece of equipment.

I bought a GHD, used it occasionally and sold it due to the large foot print.

Listed 1/31/2023 near East Dry Creek Road and South Quebec Street

Treadmill - Mini-Arms

Monday, January 30, 2023

CDOT Fitness Center

1530

Treadmill

3 min @ 3 mph
12 min @ 5 mph
3 min @ 3 mph
6 min @ 5 mph
3 min @ 3 mph

Mini-Arms

10x20# alt db curls
2 dips
10x15# alt db curls
2 dips
10x10# alt db curls
2 dips
10x25# seated db military press

Sunday, January 29, 2023

Chipper

Sunday, January 29, 2023

Basement Gym

1100

Chipper

For Time:
100 air squats
80 crunches
60 alt lunges
40 push-ups
20 burpees
40 push-ups
60 alt lunges
80 crunches
100 air squats

This was a brutal grinder that took me 36:20.  It started off tedious but steady.  The ladder back up was a mental win as I pushed through "caps" at 20 and 30 minutes to finish the workout.

Programming from @thetinyapartmentwod on Instagram