Eat Real Food, Not Too Much, Mostly Plants

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

Friday, October 22, 2021

SLIPS - Bench - Cleans

Friday, October 22, 2021




Stretch - Hip Hammy Flow, Crossover Symmetry

Scales - Front/Back/Left/Right 30 seconds each position

L-sit - 4x tucked legs max effort 7-10 seconds

Inversions - hold, 1-1-1-1 HSPU to 2 abmat

Plank - forgot to do these

Bench Press

60 kg - 2 sets of 5 reps


60 - 4 sets of 2 reps

50 minutes total workout.

Thursday, October 21, 2021

Crossfit Lift Move Work

Thursday, October 21, 2021



Warm Up

Crossover Symmetry
Foam Roll
Rope technique
Kip swings
Scap pull-ups
DB strict press
DB push press
Burgener Warm Up

Build up to starting clean - 75, 95, 115, 135, 145#


1 Rep Max Clean

4 minute window

Attempt 1 - 145#
Attempt 2 - 155#
Attempt 3 - 165#
Attempt 4 - 175# (fail)

155# matched my previous best and 165# was a new PR!  I was pretty close at 175# and need to work on getting under the bar.  (Lifters, knee sleeves, thumb tape)

Rest 2 minutes


4 minute window

37 reps 

Started off strict and quickly switched to kipping singles.  I was ecstatic with this outcome.  I was targeting 30-35 reps and came out of the gate pretty hot and was pleased with how well I could hold kipping singles.  (WOD shoes)

Rest 2 minutes

8 Minute AMRAP

20 Double Unders
6 Single Arm DB Push Press (left arm) 50#
6 Single Arm DB Push Press (right arm) 50#
6 Burpees

R1 - 2:03
R2 - 2:37 (4:40)
R3 - 2:17 (6:57)
R4 - DNF - 20 DU + 5 push press

139 total reps.  This was as tough as I expected, but I paced it well and was very happy with my performance.  My double unders were hit or miss and actually improved with subsequent rounds.  The push presses were difficult and I need to use my legs more.  The burpees were incredibly taxing and it was tough to get back on the rope. (WOD Shoes, calf sleeves, elbow sleeves)

Overall this was a great format.  I was feeling really good during the cleans and targeting an attempt every 75 seconds.  I was a little winded on the pull-ups, but not horrible.  The AMRAP was definitely work.  The burpees were truly a sticking point.

Janet coached/scored me for the test.  Feedback points included getting under the bar on cleans, do kipping singles the whole time on pull-ups and improve breathing technique on AMRAP.  I should always be shooting for unbroken sets and should have warmed this up more.

Wednesday, October 20, 2021

Conditioning Equipment - Facebook Marketplace

I came across an interesting Facebook Marketplace (Frank-Stephanie Knappe "Gym Equipment") post that was offering Medicine Balls (12 & 14#), Battle Ropes, Stability Balls with Rack and Leather Bulgarian Bags (17 & 26#).

The Bulgarian Bags caught my eye as I have looked into these in the past and have never pulled the trigger.  Although I rarely use my 50# sand bag, 26# is a nice alternative and priced right at $100 as this is a Size Medium Bag that would retail for $166 + $30 shipping from Suples.

The have also been in the market for a rope, but the price point is not nearly as attractive at $40.  A 30 foot 1.5" rope would cost me $60 at Titan Fitness.  

If I could manage both items for $100 or $120, I would probably take both home.

Back Squat - Metcon

Wednesday, October 20, 2021

CFG - Lucas

1130 - 9 of us

Warm Up

1 min boot strappers
30 sec banded clam shell
30 sec banded glute bridge

2 rounds of 10
banded squats
pvc trunk twist
pvc pass through
lateral lunges
ankle drives

Build to starting weight 45, 95, 135#


Every 3 minutes, for 18 minutes (6 sets):
Back Squat 
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 78-80%
*Set 5 – 3 reps @ 83-85%
*Set 6 – 1 rep @ 88-90%
If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.

I went up from last week

5x170 (vs 165)
3x180 (vs 175)
1x195 (vs 190)
5x185 (vs 175)
3x195 (vs 185)
1x205 (vs 195; 81% of 1RM)


Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

I scaled this to 32 calories of rowing and was finishing around 2:30.  With transitions, I scaled to 25 wall ball shots at 12# and finished in 4:07, 4:01 and 4:06 respectively.  These were good scales.


3x8x90# Reverse Hyper
5 reps body weight hip extensions

Tuesday, October 19, 2021

Cleans - Metcon

Tuesday, October 19, 20201

CFG - Greg

1130 - 6 of us

Crossover Symmetry

Warm Up

hip hammy flow
10 boot strappers
10 banded pass through
10 banded kick back
10 side lying windmill
10 over and under the fences
10 drop squat

with barbell
5 high hang clean pull
4 high hang clean high pull
5 hang muscle clean
5 front squat


Every 90 seconds, for 6 minutes (4 sets):
Hang Clean (2 reps @ 65-70% of 1-RM Clean)


Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean ( 75-85% of 1-RM Clean)
Athlete will execute one clean from the hang position, and then one from the floor

I went 95-100-105-105 on the hang cleans and 110-115-115-120-120-125 on the hang clean + clean.


Metcon (Weight)

Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM
Score: Attempts Successfully Made x Weight of Barbell = Total Load Lifted

All of my attempts were at 105# and I went 20/20 or 2100# total.

This was a repeat of 8/19/2021 when I went up to 100# on the HC and 115# on the clean complex.  I did the metcon at 105#.  Essentially, a little heavier on the weightlifting which felt great and same on the metcon.


Reverse Hyperextensions - 3 sets of 8 reps at 90#

Monday, October 18, 2021

Back Hyperextension


I have gone back and forth on getting a hyperextension for quite some time.  I do think it is a valuable tool for building posterior chain strength.  While not as versatile as a GHD, it should take up a smaller footprint and be a more suitable addition for my garage gym.  This one is being offered by Spencer Bowersmith on Facebook Marketplace for $200.  He also has a elbow supported knee raise that he is offering at the same $200 price point.  I have zero interest in that item.  But this Hyperextension would allow me to get rid of the piece of crap I have right now that cost me $40 and I am 100% comfortable selling at cost or a loss.

Rogue Flat Utility Bench 2.0

A Rogue bench popped up on Facebook Marketplace for $50 and was quickly snapped up.  After that I decided to go ahead and get the other one on Facebook Marketplace for $100.  It was in good shape and when I considered $210 retail + $65 tax and shipping it was practically a no brainer.

While I would still like to have an adjustable bench, I really would not use an adjustable bench as often as I will use this flat bench, which is an upgrade from my Cybex bench (that I will hold onto.)