Metcon

Friday, September 22, 2023

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

2023 Games test: “Intervals”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

I scaled this to 21-15-9-21-15-9 using a 20" box for the box jump-overs and burpee box jump overs.  The first series took me 11:05 and I took a 2 minute rest per the first tier scaling option.  Starting back up at 13:05, I opted for 6-9-15 which was roughly the beginner rep scheme and finished the workout at 21:25 (8:20 for the second set).

This was a great workout for me and a very good test piece that I would like to repeat in the future.  Programming was from CrossFit main site 230920.

I am still challenged by my the congestion in my garage gym and something really needs to give.

Concept2 Ski Erg

Concept2 Ski Erg for sale in Lakewood for $800 (Sarah McGravni).  It appears to include the base and is in good condition.  I have been interested in one for a while, but have hemmed and hawed for a couple of reasons.  

• They are large items
• I already have one cardio piece

Retail from Concept2 is $850 for the ski erg, another $220 for the base, $100 for shipping and $50 for tax which puts a buyer right at $1220 to the door.  $800 is a fair price and if I decided that I was not using it enough, I could likely sell for $700 without much trouble.

I would use it to train for Hyrox and also as an alternative to setting up my Concept2 rower which has a similar foot print when not in use, but a larger foot print when in use.

I have near zero interest in a treadmill and some interest in an Echo Bike or Assault Bike which can usually be found for between $500 and $600.  Bike Erg from Concept2 is $1100 (shipping and tax is probably another $150) and I have not seen many on the secondary market (UPDATE, one was listed 2 days ago for $900).  The Bike Erg is only 68 pounds versus the Echo Bike which is pushing 123 pounds.

I ended up meeting meeting the seller at a nearby Walmart and the erg was in great shape and only had 198,692 meters (17:26).  She had organized all of the hardware and the only thing not included was the manual and the torx driver.  If I want one, I could purchase from Concept2 for $2.90 plus shipping.  Turn out that I knew her from the rooms and could trust that the rower was received as a gift during Covid and she is selling because it is collecting dust as she has two gym memberships.  It took less than 15 minutes to assemble and will be a great addition to the gym.

Vintage Olympic Weights

The time has come to thin the herd which includes 835# of Plates.  I listed the above 315#.

If I am successful liquidating I will be down to 310# of York, plus 90# AFA Falcons, plus 70# Bronco's painted Billard/BFCO, plus 30# International, plus 20# USA for a total of 520#.  That being said, there is no harm in having 3 sets of 45s plus 2 sets of change (25-10-5-2.5) = 440#.

York Plates (310#)

45x2 keep

35x2 keep

25x2 keep

10x4 keep

5x10 keep

2.5x4 keep

Billard (140#)

45x2 sell

25x2 keep

AFA Falcons (90#)

2x45 keep

Schisler (90#)

2x45 sell

Universal (90#)

2x45 sell

International (75#)

45x1 sell

10x2 keep

5x1 keep

2.5x2 keep

BFCO (20#)

2x10 keep 

USA (20#)

2x10# keep

Thor Strength Showdown - CANCELLED

I had started training for the Thor Strength Showdown and even 12 weeks out it was slow going and I was nervous.

Event 1 - Trap Bar Deadlift & Carry - 420# (I tested up to 335# and it was heavy)

Event 2 - Log Press - I could not break 165# off the ground.  With a barbell I was at 115#.

Event 3 - Flip, Carry , Drag - Untested, but some days I struggle to lap 125#

Event 4 - Conan's Wheel - Untested carry of 400# implement

Event 5 - Sandbag Squat - Felt good at 100#, but could only do single reps at the starting 125# weight

With my Iron Titan membership going through at least October 11th, I will continue to work on these events and some of the other toys.  I definitely need to continue to work with heavy weights at near max effort to develop overall core stability and strength.

Metcon

Wednesday, September 20, 2023

Garage Gym

1930

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

AMRAP 18

10 air squat

5 push-up

1 pull-up

30 sec rest

I was pleasantly surprised to get through 15 rounds and moved well the entire time.  That is great volume for me in a relatively quick workout.  150 air squat, 75 push-up and 15 pull-up.

Unloading York Equipment

A local York legend and transplant from the East Coast is starting to move some items from his personal collection.  Unfortunately (or fortunately) I am not in the market for any of it.  

While it is a cool piece of history to own some Iron Islands.  I am out at $3/pound which is well below market value.  I would sooner own Rogue Arnold plates.  

The 45kg and 100lb do not interest me as they are too heavy for me to move around and really only useful for USAWA lifting.  

The dumbbells were really enticing.  First they are all Pre-USA stamped which is awesome.  Second the $5000 price point is very reasonable.  The smalls (1,2,3,4,6,7,8,9,12) would conservatively price to $1100.  The 5-50 would conservatively go for $1.50/pound or $825.  The 55-90 would go for $2/pound or $2320.  The 95s could command $570 and the 100s could command $800.  The (3) racks could go for $500 each.  All in, you are talking $7,115.  Not to mention that I have not seen a full set offered in Colorado.  In the country, I have only seen full sets come across the block about once a year.  Definitely a premium find for some lucky individual.

Pre-USA Marked York Roundheads - $5,000

I’m selling my complete collection of York, Roundhead dumbbells. These are pre-USA marked. Set includes 1 to 10 pound pairs, a pair of 12 pound dumbbells, and  pairs from 15 to 100 pounds in 5 pound increments. Heads are tight. Handles on 90’s or 95’s are a little bent, but can be straightened. All but 95’s have been repainted. Included, are three legend fitness dumbbell stands. Will not sell individual sets.

These are rarely in complete sets and very hard to find outside of the East Coast.

York 100 pound pair - $750

I’ve got a pair of hundred pound, York barbell single sided powerlifting plates. These have a very find milling on their backs. Local pick up strongly preferred.

York 45kg Pair - $750

A beautiful pair of 45 kg single sided powerlifting plates. These plates typically come in gold or black. As you can see, these are black what makes them even more unique is that the backs are smooth not milled. York did not mill plates when the plates were within tolerance from the foundry.  no cracks some marks from wear and tear over the years and perhaps a little bit of surface rust. 

York Iron Island 45s - $1,250 (pending within hours)

I’m selling a pair of Iron Island Olympic plates custom made for the late Ken Leisner‘s Iron Island gym by York Barbell.  Only a few hundred pair of 45s were made for the gym. These plates have been repainted, and are milled. Have not decided on whether I will ship or not. If I do prices exclusive of shipping costs

Pool Swim - Bench

Tuesday, September 19, 2023

Carmody

0800

Pool Swim

500 FR

100 BR

100 BA

100 FR

100 BR

50 BA

Total - 950 yards (30 min) - First pool swim in a long time.  I was crap swimming without a wetsuit.

Bench

3x12

100

105

105

King Kong Grip Challenge Tests