Shoulder to Overhead - Metcon

Wednesday, March 3, 2021

Garage Gym

1200

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

4x95

4x100

4x105

4x110#

Push Press

Every 2 minutes for 8 minutes

3-4 reps

4x110

4x115

4x120

4x125#

These felt surprisingly good.

Metcon

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.

Features:

• 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.

Easy Run

Tuesday, March 2, 2021

Rocky Mountain Greenway Trail

1230

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.

SLIPS - Back Squat

Monday, March 1, 2021

Home Gym

1200

SLIPS

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

5x135

5x155

3x170

2x185

2x195

On the 3 min

10x135

10x145#

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.

EMOM

Sunday, February 28, 2021

Garage Gym

1500

Warm Up

Jumping Jacks

Hip Hammy

Wrist Mobility

Metcon

EMOM 30

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

1600

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

Deadlift - Metcon

Friday, February 26, 2021

Garag Gym

1200

Warm Up

Foam Roll

Jumping Jacks

Hip Hammy

Comptrain Barbell warm up

Weightlifting

4 sets of

Deadlift 3-5 reps @20X1 tempo

rest 20 seconds

Tall Box Jumps 5 reps

rest 2 minutes

I used

225x5

245x4 with straps

245x4 with straps

245x4 with straps

and did 5 x 24" box jumps

Metcon

AMRAP 8

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