Intro

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, December 30, 2020

Schwinn Airdyne

Wednesday, December 30, 2020

Home Gym

1700

Schwinn Airdyne

10 minutes + 20 minutes

Hopped on my Mom's Airdyne and planned for a half hour.  I took a 7 minute break when we called the hospital.

Tuesday, December 29, 2020

Metcon

Tuesday, December 29, 2020

Home Gym

1700

Warm Up

Hip Hammy
Wrist Mobility

Metcon

AMRAP 15
20 push-ups
50 air squats

This was a sweet little couplet that I could do without any equipment at my parent's house.

R1 - 3:10
R2 - 3:55 (7:05)
R3 - 4:25 (11:30)
R4 - 20 push-up plus 39 squat at 15:00, finished round at (4:16) 15:41

For some reason, I was targeting 5 rounds in my head, but the air squats were brutal.  The push-ups were OK starting at 16/4 then 10/5/5 and slowing to a final 5/5/3/3/2/2.  The air squats were just slow.

Programming was from Crossfit.com

Monday, December 28, 2020

Tempo Run

Monday, December 28, 2020

Germantown

1400

2.20 mile (9:27 pace; 20:53 moving time), nice quick run around the neighborhood.  Felt really smooth (enjoying being at sea level).

Sunday, December 27, 2020

Easy Run

Sunday, December 27, 2020

Germantown

1200

2.74 mile (10:43 pace; 29:26 moving time) run out to Germantown High School and back.  I was planning on doing a test mile around the track and walked around the gates quite a bit and had no interest in hopping a fence.  It was a surprisingly fast and comfortable run.

Thursday, December 24, 2020

12 Days of Crossfit

Thursday, December 24, 2020

Home Gym

1430

Comptrain barbell warm-up

"12 Days of Crossfit"

1 thruster (12)
2 hang power clean (22)
3 deadlift (30)
4 burpee (36)
5 T2B (40)
6 BJ (42)
7 HRPU (42)
8 Reverse Lunge (40)
9 KBS (36)
10 abmat sit-up (30)
11 wall ball (22)
12 cal bike erg (12)

Rx was 135/95#; 24/20"; 53/35#; 20/14#.  I scaled this to 75#, 24", 35#, 14#, substituted 400 meter run for 12 cal bike erg and finished in 32:41.  Programming was from Comptrain with a target completion of 20-40 minutes so I was happy to fall in the middle of that range.  I was pleased to do all of the movements unbroken.

Easy Run

Thursday, December 24, 2020

Home Gym

1100

2.86 mile run (10:52 pace; 31:12 moving time) 2 laps on the Croke Canal loop.  Felt pretty good.  I wore my Salomon Speedcross again, but the trail was substantially dry.

Wednesday, December 23, 2020

Convict Conditioning

Wednesday, December 23, 2020

Home Gym

1200

Convict Conditioning

Push-ups - 14/12, these felt good

Close Squat - 15/15, heels are still not touching

Pull-up - 4/4

Bent Leg Raise - 15/10

Straight Bridge - 8/8

Handstand Hold - 20 seconds (I also did a HSPU to 2 abmat and a negative to 2 abmat, these felt horrible.  I think part of it is my body weight at 189# and part of it is like of HSPU work)

Tuesday, December 22, 2020

REP Fitness Sport Plates


REP Fitness is offering sport plates.  Based on the description, they sound like low bounce, quiet, extremely durable bumper plates.  They even tag them as easier to hold due to textured surface.  Width wise they look pretty good 

10# - 1" (same as black bumper, hi temp is 1.375")
15# - 1.2" (black bumper is 1.25", hi temp is 1.875")
25# - 1.8" (black bumper is 1.75", comp is 1.375", hi temp is 2.25")
35# - 2.4" (same as black bumper, comp is 1.6", hi temp is 3.125")
45# - 2.8" (black bumper is 2.83", comp is 2.125", hi temp is 3.75")
55# - 3.2"  (comp is 2.6")

If I were starting a gym from scratch, I would probably get a set of these plates.  I am losing interest in hi temp bumpers due to the bounce, but I really do like the surface texture.  I like the dead bounce of Rogue HG and REP black/color bumpers and feel like those are reasonably priced.  I agree they could be slippery, but I have never had an issue.  Calibrated/Competition plates are overkill for me.

A set that would meet my needs:
(6) 45# = $477
(2) 25# = $99
(2) 15# = $79
(2) 10# = $69
--
$724

I would like a set of REP Change Plates (10, 5, 2.5, 1.25#) for another $150.

I have also been considering REP V2 Rubber Coated Olympic Plates (these were in stock, but I hesitated)
(2) 10# = $36
(4) 5# = $36
(2) 2.5# = $9
--
$81

I was having a tough time convincing myself to get REP Urethane Coated Equalizers (these have not been in stock)
(2) 10# = $50
(4) 5# = $50
(2) 2.5# = $15
--
$115

My wish listed has been whittled down to REP Modular Storage System, Lb Change Plate Set, 20kg barbell, 15 kg barbell, OSO Collars, Assault Air Bike, 20# Slam Ball and 35# DB pair.  I could get the REP 15kg Saber barbell for $179 and the slam ball for another $24, as they are both in stock at REP.  

I was interested in the Rogue Bella Bar in E-coat or Black Zinc.  For the extra $50, I could expect much better resale.  I want a 15kg for Olympic Weightlifting, primarily for the 25 mm diameter, but also as a lighter bar for Overhead Squats, etc.

Regarding 20kg bars, I had my heart set on a Matt Chan for $395 (28.5 mm, passive center knurl, dual marking).  I also considered the Rep Excalibur Bar $299 (28.5 mm, available with center knurl, dual marking).  Finally, the Fringe Sport Hybrid Bar is really highly rated at $420 plus free shipping (28.5 mm, center knurl, dual marking).  Any of them would be great and a huge step up from my Rogue Beater Bar.

Tempo Run - Back Squat

Tuesday, December 22, 2020

Home Gym

1230

Tempo Run

2.61 mile (10:38 pace; 27:49 moving time) run on the Little Dry Creek Trail around Pomona Lake Number 2.


Back Squat

3-3-3-3-3

Warm-up with 95 and 135#

Working sets at 165, 185, 195, 205 and 215#


Programming was from Crossfit.com

Pull-ups

Finished with some pull-ups (5-4-3).  Strict, but quick.  When I do the convict conditioning, I try to go slower and much more controlled.

Monday, December 21, 2020

Tempo Run - Convict Conditioning

Monday, December 21, 2020

Home Gym

1200

Tempo Run

2.88 mile (10:59 pace; 31:43 moving time) 2 laps around Croke Canal Loop.


Convict Conditioning

Push-ups - 13/9

Close Squat - 10/10 (heels still not touching)

Pull-up - 4/3

Bent Leg Raise - 10/10

Straight Bridge - 9/8 (not sure why these sucked today)

Handstand Hold - 17 sec / 31 sec

Easy Run

Sunday, December 20, 2020

Little Dry Creek Trail

1300

2.62 mile (11:47 pace; 30:53 moving time) run around Pomona Lake Number 2.  I was disappointed with the pace, but it was nice to be outside after not running for almost 2 weeks.  Footing was OK, but icy in spots.

Saturday, December 19, 2020

Metcon

Saturday, December 19, 2020

Home Gym

1400

Warm Up

Hip Hammy
Wrist Mobility
Kip Swings & Scap Pull-ups

Metcon

For Time:
15-12-9-6-3 burpee box jumps (24")
5-4-3-2-1 pull-ups

I was originally thinking of doing 50 burpee box jumps, but got a little scared, so I opted for the above sequence which allowed some breaks, but a good amount of volume.  I was able to move steady through the burpee box jumps and were able to do all of the pull-ups unbroken (quick, but still strict).

I finished in 11:32 and felt good about the effort and the original programming.

TrainerRoad - Eclipse

Saturday, December 19, 2020

Basement Gym

0945

12.43 mile ride (70 watts average power; 1:00 hour).  I was not really feeling it today, but still wanted to spin for a moderate duration mono-structural workout.  Average HR 121 bpm; max HR 135 bpm.



Friday, December 18, 2020

SLIPS - Deficit Deadlift

Friday, December 18, 2020

Home Gym

1200

SLIPS

Scales - Front & Back on Left & Right Leg - 30 seconds each position

L-sit - 2 x 10 seconds legs extended, 2 x 10 seconds legs tucked

Inversions - 2 x max effort, 33 sec and 22  sec

Plank - 2 minute hold on elbows

Stretch - Hip/Hammy and Wrist Mobility

Deficit Deadlift

Warm up with 45, 135, and 185#

5 sets of 3 reps from a 15# Hi-Temp Bumper (~1.5 inches) at 225#

Programming was from Crossfit.com on 201217.  I did not really care for the plate, but did not have an alternatively stable platform.  A DC Block would have been perfect.



Thursday, December 17, 2020

Metcon

Thursday, December 17, 2020

Home Gym

1130

Warm Up

Hip Hammy
Wrist Mobility
Easy Row 1 min
Set up stations

Metcon

5 Rounds for time:

30 Abmat sit-ups
20 KBS (35#)
20 Hand release push-ups
1000 m row

(30 minute cap)

This was as difficult as expected.  I finished the first round in 8:30, the second at 16:30, the third at 26:35 and at the 30 minute cap was at 3 rounds + 65 reps.  I finished the HRPU and the row at 35:27.

Programming was from Vintage Crossfit which had a 40/30/20 rep scheme with 53# KB for men and 1000 m bike.

Wednesday, December 16, 2020

Convict Conditioning - Metcon

Wednesday, December 16, 2020

Home Gym

1200

Warm Up

face down scorpions
wrist mobility

Convict Conditioning

Pull-ups - 13/10

Close Squat - 10/10 (heels were supposed to be touching, mine were about 5 inches apart)

Pull-up - 4/3/3

Bent Leg Raise - 15/10

Straight Bridge - 10/10

HS Hold - 36/19 sec (finally broke the 30 second barrier)

Metcon

AMRAP 10

40 double under
20 front alternating lunge
10 kbs (35#)

I got a measly 2 rounds + 66 reps.  I did finish the last 4 KBS, but was not happy with my double unders.  The first round, I could not get going.  The second two rounds were much better and the double unders were completed in 2 and 3 sets respectively.  

Programming was from CFG with had 40 DU and 20 Front Alt DB/KB lunge with 24/16 kg.  I am glad I did them unweighted.  Adding the KBS was a good filler.

Tuesday, December 15, 2020

TrainerRoad - Ericsson

Tuesday, December 15, 2020

Basement Gym

1630

TrainerRoad - Ericsson

1:00 hour
Power - Average = 76, Max = 111
HR - Average = 133, Max = 147
Cadence - Average = 73, Max = 86
Calories - 272

12.22 miles (12.2 mph, 1:00 moving time)



Bench Press

Tuesday, December 15, 2020

Basement Gym

1200

Bench Press

Warm up with sets at 45, 95, 135#

Every 2 minutes for 12 minutes
1 rep @20X0 tempo

Based on my 185# 1RM and suggested loading, my targets were

75% - 130#, used 135#
80% - 148#, used 145#
85% - 157#, used 155#
90% - 166#, used 165#
93% - 172#, used 170#
95% - 175#, used 170#

Programming was from CFG and they followed up with Strict JT which I am not going to be doing.

Equipment

I picked up my Raptor Strongman Yoke today and this thing is a tank.  The height is perfect for the basement and the crossbar is well out of my way for squats.  The safety bars are robust, but I did not need them today.  Overall I am very pleased with the purchase.  I will be using it primarily for powerlifting, but appreciate having the strongman capability.  In the Spring, I may bring it upstairs and use it for stone over bar or even yoke carries.

Assembly was painless.  It probably took longer to unwrap everything.

Monday, December 14, 2020

Front Squat - Metcon

Monday, December 14, 2020

Home Gym

1200

Warm Up

Hip-Hammy
Wrist Mobility
Comptrain Barbell Warm-up
Front Squat - 95, 135#

Front Squat

5 sets of 3 reps (at max weight double from last week)

I was supposed to use 160#, I scaled to 145# for the first set and 155# for the remaining (4) sets.  The weight was moving well, but I am still not super comfortable with my Front Squat.

Metcon

For time:
75 WBS
50 T2B
50 WBS
25 T2B
25 WBS

I scaled the rep scheme to 50-25-25-10-10, which dropped the reps from 150 wall balls to 85 and the T2B from 75 to 35.  It was still a tough workout with long pauses.  I used a 20# wall ball to a little over 9 feet and broke the reps up.

12/8/8/8/8/6
8/6/6/5 (kipping leg raises)
10/8/7
quick singles
10

I finished in 10:31 and felt good about the effort.  I want to be comfortable with a 20# wall ball and want to get a better kip going.

Programming was from CFG for 12.14.2020.  I skipped convict conditioning today, but I may still do handstand hold and push-ups tonight.

Convict Conditioning

Sunday, December 13, 2020

Home Gym

1200

Convict Conditioning

Push-up - 12/10/8, work towards 20 on first set

Squats - 30/30/30 full squats, start on close squats 1x5 then 2x10 then 2x20

Pull-up - 5/4/3, keep building first set to 8

Leg Raise - 15/10, keep building second set to 15 then work towards 30/30

Bridging - 10/10, keep building first set to 20

Handstand Hold - 29/21 sec, keep building first set to 2 min

Saturday, December 12, 2020

Convict Conditioning

Saturday, December 12, 2020

Home Gym

1200

Convict Conditioning - Day 4

Push-ups - got 13 on the first set, still working up to 20

Full squats - 30 on first set, progression standard is 3x30

Pull-ups - still stuck at 5 reps, working towards 8

Bent Leg Raise - 15 on first set, working towards 30

Straight Bridge - 10 reps, working to 20

Handstand Hold - 29 seconds, not sure why this is so elusive for me, working towards 1 min

I am still waiting for my book to arrive, but I am still enjoying the work and the progressions.  Specifically leg raises and straight bridges, which I have not worked on much.

TrainerRoad - Antelope

Saturday, December 12, 2020

Basement Gym

0930


11.90 miles (1:00 hour, 72 watts average power)
Heart Rate:  average 126, max 142
Cal 258/284



Take Care of Yourself - Doc Morris

 

This one brought a tear to my eye.  When I think about my age, weight, blood sugar etc., I sometimes think I want to live to meet my grandkids.  Living has multiple meanings, however taking active measures today to bring me closer to the physical capabilities I need to live my way 20 years from now is what matters.

The outcomes are less important than the process.  I may fail, no matter how hard I try.  It is not a sacrifice today.  It is a joy today that will pay dividends in the future.

Friday, December 11, 2020

Convict Conditioning - Deadlift

Friday, December 11, 2020

Home Gym

1200

Convict Conditioning

Push Ups - 12/8 - progression standard is 20/20

Supported Squats - 25/15 - progression standard is 30/30/30; jump to L5 Full Squats work to 30/30

Pull-up - 5 - work to 8 then add a second set of 5

Bent Leg Raise - 15/10 - progression standard is 30/30/30

Short Bridge - 25/25

Straight Bridge - 10/10 - keep working on these, work to 20 reps on the first set; progression standards is 40/40/40

Handstand Hold - 29 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min

Deadlift

Every 3 minutes for 18 minutes (6 sets)

Set 1 - 8 reps at 50% (155#)
Set 2 - 6 reps at 60% (185#)
Set 3 - 4 reps at 70% (205#)
Set 4 - 2 reps at 80% (225#)
Set 5 - 2 reps at 80% (235#)
Set 6 - 2 reps at 80% (235#)


Programming was from CFG which followed this with DT.

Thursday, December 10, 2020

Convict Conditioning - Day 2

Thursday, December 10, 2020

Home Gym

1200

Convict Conditioning

Push Ups - 10/10 - progression standard is 20/20

Supported Squats - 20/15 - progression standard is 30/30/30

Pull-up - 5 - work to 8 then add a second set of 5

Bent Leg Raise - 15 - add second set of 10

Short Bridge - 25/20 - work to 25/25, progression standards is 50/50/50

Straight Bridge - 6/4 - beginner is 10

Handstand Hold - 27 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min

This sequence took me about 20 minutes and I am really enjoying it.  I am anxious to get the book and structure my workouts per Coach Wade's recommendation e.g. 3 days per week or daily but mixing up exercises.

TrainerRoad - Monitor

Thursday, December 10, 2020

Basement Gym

0730

TrainerRoad - Monitor (8.22 miles)

Avg Power 71 watts
HR avg 120 max 138
Cadence avg 70 max 90
42:06 moving time


This was another tough workout, not only did I fail to get to 100 watts for the intervals, but I started cutting them from 6 minutes to 5 minutes and dropped the last two intervals.  It was still nice to get the bike spun up.

This is my 5th TrainerRoad workout and after a month, I may drop to two workouts/week.

Wednesday, December 9, 2020

Run - Convict Conditioning - Front Squat

Wednesday, December 9, 2020

Home Gym

1200

Tempo Run

2.56 mile run (10:29 pace; 26:56 moving time) around Pomona Lake Number 2


Convict Conditioning
  • Push-up - 10/6, work to 10/10 then 20/20 for progression
  • Supported Squat - 15/15, work to 30/30/30 for progression
  • Pull-up - 5, work to 8 then add another set 10/10 for progression
  • Bent Leg Raise - 12, work to 15 then add another set
  • Short Bridge - 25/20, work to 25/25 then 50/50/50 for progression
  • Straight Bridge - 8/5, work to 10 then 10/10
  • Handstand Hold - 20 sec, beginner is 30 sec; go back to Level 2 Crow Stand start at 10 seconds, build to 1 min
Front Squat

5 sets of 2 reps (build to heavy double)

warmed up with 45, 75, 95#

working sets at 115, 135, 145, 155 (video), 160#





Tuesday, December 8, 2020

Metcon

Tuesday, December 8, 2020

Home Gym

1200 - with Ratna

Warm Up

2 min easy row
30 sec each of the following:
Active Samson
Hollow Hold
Push-up to Down Dog
Active Spiderman
Arch Hold
Shoulder Taps
Squat to Stands (Boot Strappers)
Straight Leg Sit-ups
Alternating Bird Dogs

Metcon

"Lead Foot" - Comptrain Benchmark

AMRAP 4:
27/21 calorie row
27 burpees
27 C2B
rest 4 min

AMRAP 4:
21/15 calorie row
21 burpees
21 T2B
rest 4 min

AMRAP 4:
15/9 calorie row
15 burpees
15 pull-ups

This was a tough intense workout and certainly a good bench mark.

Round 1 - 27 calories + 18 burpees
Round 2 - 21 calories + 20 burpees
Round 3 - 15 calories + 15 burpees + 8 pull-ups

I was pleased with the effort.  Ratna trained with me today.

Programming was from Comptrain / Vintage CF.

Nutrition

I have been struggling with Nutrition.  Despite my best intentions, I still find myself snacking between meals and indulging in sweets.  It is almost like I have this state of mind that failure is an option and that I can get back on the horse tomorrow.

If I were legitimately hungry, it would be one state of being, but more likely it is grazing and eating because I am bored.  I need to find a sufficient substitute and really tackle this.  

My mantra of fuel like an athlete and develop a healthy relationship with food worked at times.

Also just pausing seemed to work at times.

The bottom line is that after starting at 195# and working down to 178#, I am back up to 188# and am not pleased about it.

Convict Conditioning

Last night, I came across a series by Paul Wade that goes through a series progression of fundamental movements such as push-ups and squats.  Going from the easiest push-ups against a wall to one arm push-ups.  The squats follow a similar progression starting from the easiest shoulder stand squats and progressing in a similar manner.  I did not watch all of the videos, but I am more and more interested in zero equipment workouts for travel and for general strength and conditioning.

It reminds me of the year I spent learning yoga.  I want it to be another tool in my bag of tricks and hopefully, I can make some substantial gains that would otherwise be lacking in my strength and conditioning routine.

Core Movements:
  1. Push-up
  2. Squats
  3. Pull-up
  4. Leg Raise
  5. Bridging
  6. Handstand Push-up
Each movement has 10 progressions from anybody (level 1) to master class (level 10).  These increase in difficulty and have beginner, intermediate and progression rep schemes.  I am stronger in some movements than others.

Push-up - I am at Level 5, Full Push-ups - progression rep scheme is 2 x 20 (master is 1 arm push-ups)

Squats - I am at Level 3, Supported Squats - progression rep scheme is 3 x 30 (master is 1 leg squat)

Pull-ups - I am at Level 5, Full Pull-ups - progression rep scheme is 2 x 10 (master is 1 arm pull-up)

Leg Raise - I am at Level 3, Bent Leg Raise - progression rep scheme is 3 x 30 (master is hanging straight leg raise)

Bridging - I am at Level 1/2, Short Bridge / Straight Bridge - progression rep scheme is 3 x 50 / 3 x 40 (master is stand-to-stand bridges)

Handstand Push-up - I am at Level 3, Wall Hand Stand - progression is 2 min hold (master is 1 arm handstand push-up)

I intend to work through each movement progression daily.  I have been playing around with the movements, but not carefully tracking my progress.





TrainerRoad - Goddard

Tuesday, December 8, 2020

Basement Gym

0730

TrainerRoad - Goddard

10.35 miles (11.9 mph)
Duration 52:06
TSS 45/57



Monday, December 7, 2020

Metcon

Monday, December 7, 2020

Home Gym

1330

Metcon

Every 4 minutes for 12 minutes (3) sets

5 HSPU to 2 abmat
10 pull-ups
15 KBS (20 kg)

This workout went to hell in a hand basket quickly.

Round 1 - 2 HSPU, plus a crappy 3rd rep; 1 HSPU; crappy 4th rep; Pull-ups went 4-1-1 and then kipping singles, KBS were unbroken (had about 45 seconds rest)

Round 2 - 5 Box HSPU; Pull-ups went 4-1-1 and then kipping singles, KBS were unbroken (had about 65 seconds rest)

Round 3 - 5 Box HSPU; Pull-ups went 3-1-1 and then kipping singles, KBS were split 10/5 (had about 60 seconds rest)

I am not sure if the run took it out of me, but I was just not feeling it.  If not for Ratna working out with me, I would have likely skipped the high intensity interval training for today.

Programming was original and I had Ratna substitute DB overhead press, Ring Rows and lighter KBS.

Tempo Run

Monday, December 7, 2020

Home Gym

1245

2.91 mile (10:33 pace; 30:47 moving time) run on Croke Canal loop, 2 laps.

Hang Squat Clean - Metcon

Sunday, December 6, 2020

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Squat Therapy

Hang Squat Clean

5-5-5-5-5

95-105 (video)-115-115-115


Metcon

6 Rounds for time:

50 Double Unders
15 Abmat Sit-ups

15 minute CAP

I set a cap as I really did not know how this would go.  Double unders were great the first round and I managed 50 in 2 sets.  The second round was horrible, but the remaining rounds were 3-4 sets each.  The sit-ups were good, unbroken for 4 rounds and split 10/5 the remaining 2 rounds.  Finished in 14:24.

Hang Squat Clean programming was from main site and I came up with the metcon.

Saturday, December 5, 2020

Metcon

Saturday, December 5, 2020

Home Gym

1300

Warm Up

Hip Hammy
Wrist Mobility
Kip swings, scap pull-ups

Metcon

3 rounds for time of
800 meter run
30 wall ball shots (14#)
15 push-ups
5 pull-ups

Despite feeling kind of shot, I still managed to crank through this.  Wall ball shots were 15/10/5 for the first two rounds and then 15/6/5/4.  Push-ups were 10/5 for all three rounds.  Pull-ups were unbroken for all three rounds.

Round 1 - 7:50
Round 2 - 8:45 (16:35)
Round 3 - 8:54 (25:29)

Programming was original.  I wanted to do some wall ball shots, but probably should have gone for 5 rounds with 20 each round.  Ratna trained with me and substituted air squats and ring rows.

TrainerRoad - Baxter

Saturday, December 5, 2020

Basement Gym

0930

Baxter (53:10), 10.29 miles, 68 watts average power.  This was designed to be a 90 minute workout, but I cut it short.

I got a new CR2032 battery for my old Garmin 305 heart rate monitor and was pleasantly surprised that it paired directly with TrainerRoad.  As it is an ANT+ it will not pair directly with Strava, but I may take it out for runs in the future.

Friday, December 4, 2020

Concept 2 Ski Erg on Craigslist

Nice little ski erg listed for $650 in Arvada.  The seller seems to have a nice home gym set up.  I had previously considered a ski erg, but felt like I would rather wait until I had space for an Assault Bike.  This is an older model so it is kind of tough for me to price.



"Long" Run

Friday, December 4, 2020

Home Gym

1400

3.77 mile run (10:52 pace; 41:04 moving time) on the Pomona Loop.  I wanted to take advantage of the nice weather.  I was pleased with my time at the end as I felt sluggish during the run.

Thursday, December 3, 2020

TrainerRoad - Ericsson -1

Thursday, December 3, 2020

Basement Gym

1800

Pinarello - Travel Trac 2000


FTP 113
50 minutes
10.21 miles

Good ride.  I skipped the last interval.  The phone holder worked great and is $13 well spent.  It was easy to install and stable.  With the strap, I would feel comfortable using it for outdoor rides as well.

Tempo Run

Thursday, December 3, 2020

Little Dry Creek Trail

1400

I took advantage of the nice weather with a 2.58 mile (10:17 pace; 26:32 moving time) run around Pomona Lake Number 2.  I was pleasantly surprised by the pace.

Wednesday, December 2, 2020

Rowing Intervals - EMOM

Wednesday, December 2, 2020

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Easy Row
Kip Swings, Scap-pull-ups

Pull-ups

Max effort for reps.  I managed 8 reps, successfully completing the challenge, albeit a day late.


Rowing Intervals

Every 6 minutes for 24 minutes, row 900 m for times.

Rx would have been 1000 m, but I scaled to a pace I could complete with a steady pace in 4 minutes.  

Round 1 = 4:00
Round 2 = 4:00
Round 3 = 4:00
Round 4 = 3:57

Programming was adapted from CFG which called for 6 intervals

EMOM

EMOM 12
Station 1 - Ring Dips - 5/5/4/4
Station 2 - KBS (35#) - 15/15/15/15
Station 3 - Abmat sit-ups - 15/15/15/15

The ring dips were limited by muscle fatigue and done in about 10-12 seconds.  The other two stations were taking around 30 seconds each round.

Programming was a catch up of moves that I have been neglecting.



Tuesday, December 1, 2020

Bench Press - Stamina Squat

Tuesday, December 1, 2020

Home Gym

1700

Bench Press

Warm Up with 45, 95, 115#

5x5 at 135, 140, 145, 145 and 145#

All of these felt pretty good

Stamina Squat

EMOM 10

6 Back Squat (95#)
4 Front Squat (95#)

This was tough, but I picked a good weight.  I have not 1RM my front squat in a long time (203# 4/9/2019) and 95# represents 47% of that.

Rep scheme was loosely taken from Vintage CF which called for 4 Front Squat and 8 Back Squat at 57% of 1RM Front Squat.  

60 Seconds Burpees

Rep Fitness was doing Giving Tuesday:  This Giving Tuesday, REP is donating up to $15,000 to Steve's Club, a national non-profit organization whose mission is to empower at-risk youth through fitness.  I decided to pony up and managed 13 reps in 60 seconds.



TrainerRoad - Ramp Test

Tuesday, December 1, 2020

Basement Gym

1330

Pinarello - Travel Trac 2000


FTP Estimate 114
30 minutes
6.65 miles

I am more convinced that I want a chest strap to monitor my heart rate during workouts and will probably get the Polar H9 for $60.  I considered getting a Polar Ignite that is a wrist based system with a host of other goodies for $160, but backed off.

I like heart rate feedback for mono-structural training, but have yet to get feedback during CrossFit workouts.  I also have not taken advantage of sleep monitoring.  The strap would work for me because it pairs with Strava and TrainerRoad.

Black Friday Madness

The Black Friday sales were on in full force, to the point I felt compelled to write about the things I did not buy.

2 Pood Belt - $45 (normally $60) - size L
5.11 Plate Carrier - $149.99 plus free shipping (normally $199.99)
Crossover Symmetry - 25% off (normally $195) for Home Set Up with Red and Purple Bands
Jump-N-Rope - BOGO
Polar Ignite - $160 plus free shipping (normally $230)
Rockguard Shin Protector - $18 (normally $30) - size Medium (Simpsons Fitness Supply)

I decided to go in alphabetical order, but am still feeling pretty good about saving myself $543 and I have got a good list of items I may buy down the road.

Monday, November 30, 2020

HSPU Technique - Metcon

Monday, November 30, 2020

Home Gym

1430

Warm Up

Hip Hammy
Wrist Mobility
Kip swings, Scap pull-up
Comptrain Barbell Warm-up

HSPU Technique

20 second HS hold
2 HSPU to 2 abmat
1 HSPU to 1 abmat
2 HSPU to 2 abmat

Metcon

"No Air"

AMRAP 15

30 air squat
20 hang power snatch (65#)
10 strict pull-up

I was hoping to get 3 rounds and did complete the first round in about 5 minutes.  The next round took 6 minutes and at the end of 15 minutes I had 2 Rounds + 45 Reps.  I finished the round after time was called.  The hang power snatches were taking 3-4 rounds.  The pull-ups went 3/2/1/1/1/1/1.  Overall, it was a good effort.  I would have liked a 15 kg bar for grip with the gloves on and also to target the Rx weight for women which was 55#.  75# for men.

Programming was from Vintage Crossfit.

Stationary Bike

Sunday, November 29, 2020

Basement Gym

1830

I hopped on the bike for a spin and was fairly pleased with my 7.89 mile ride over 40 minutes.  Everything worked as expected and I was able to watch 60 Minutes during my ride.  I should give accolades to IpBike.  For a free app it is feature rich, if not polished.  I will start Trainerroad next month as it is a more engaging interface.

Sunday, November 29, 2020

Dynamax Medicine Balls

I totally got caught up in Black Friday shopping and ordered (2) medicine balls.  Dynamax was offering 35% off of all medicine balls in stock and that was just a little too much for me to walk away from.

I have a 14# medicine ball and have been wanting a 20# ball and a 6# Hoover Ball.  However, the price points of $125 and $66 respectively seemed a bit much.  I enjoy training with medicine balls and they do not take up much pace.  I typically do wall ball shots, sit-up and toss along with warm-up stuff.  

The 14# ball is the sweet spot, but 20# is typically Rx for men's Crossfit workouts.  A Hoover ball is an all around interesting tool that I wanted to do more with.  Plus it is a good weight for the kids.

I was absolutely set on a Dynamax ball instead of another Simpson's Fitness Supply or any other knock off medicine ball.  They have a better feel in terms of density and leather that I have not found a sufficient substitute for.

The 6# ball was $66 (less $23.10 Black Friday plus $10 shipping) = $52.90 all in.

The 20# ball was $125 (less $43.75 Black Friday plus $15 shipping) = $96.25 all in.

NYC Running

I had a chance to travel over Thanksgiving and the weather just happened to be perfect for running.  We were staying on Manhattan's upper east side and I took advantage of the east river esplanade.

Friday - 3.16 mile (13:04 pace; 41:18) run up town towards Randalls Island.  I was a little gassy after Thanksgiving so it turned into a bit of a walk run, but still really nice.


Saturday - 2.82 mile (11:07 pace; 31:25) run down town turning around at 78th street.  I felt great this morning and did an arbitrary turn around after 16 minutes.

Tuesday, November 24, 2020

Deadlift - Metcon

Tuesday, November 24, 2020

Home Gym

1330

Warm Up

Hip Hammy
Comptrain Barbell Warm Up

Deadlift

Every 2 minutes for 10 minutes (5 sets)

Deadlift 5 reps @31X1 tempo

I kept the deadlift light and maintained great tempo with sets at 135, 155, 175, 185 and 195#

Metcon

50-40-30-20-10 Double Unders
20-16-12-8-4 Single Arm Overhead DB reverse lunge (27.5#)

This was tougher than I thought it would be.  My double unders took several sets.  The weight for the reverse lunges was OK, but I felt a little wonky.  I finished in 11:50 and felt good about the rep scheme and scaling.

Programming was inspired by Vintage Crossfit which had double unders and single arm dumbbell clean and jerks and by Crossfit golden which had dumbbell overhead walking lunge, dumbbell box step up and strict hspu.

Monday, November 23, 2020

Home Gym

More and more equipment is showing up in the primary and secondary market.  My short wish list is whittled down to:

Rep Modular Storage System - $350; will wait for this to come in stock, not paying the $750 for the Rogue System

Change Plate Set - Rep Fitness - $150; will wait for this to come in stock, I would be willing to pay $190 for Rogue and would get the Rogue Fractional Plates for another $65.  Rep has rubber coated 2.5/5/10# plates in stock for $63 and fractional plates 0.25/0.50/0.75/1.0 for $19.  The fractional plates are the washer style ones and I realized that I am really not concerned about fractional weight, but more interested in some fancy Rogue stuff.

20 Kg Matt Chan Barbell - $395; I had a chance to buy this on Craigslist and direct from Rogue and opted against the purchase.  While I would still like to upgrade my barbell, I am really not in any rush.

15 Kg Bella Bar - $215; This has shown up on the Rogue Fitness website a couple of times and I will likely go ahead and pick this up.  I considered the Saber Barbell from Rep Fitness as well, but the specs are not as good and I would have better resale on the Rogue if I parted with it.

OSO Barbell Collars - $50; these have always been in stock and I might order when I get the Bella Bar

Assault Air Bike - $699; this has always been in stock and I originally held off as I do not have space.  Comptrain definitely programs a lot of bike erg and I think it is a great tool for warm up and cool down.  It will stay on the list as a low priority.  Maybe I will find one on the secondary market.  There is one in Eagle, CO for $600 on Craigslist.

20# Slam Ball - $24; this is back in stock at Rep Fitness and I should go ahead and grab it.  I have held off, because dead ball slams are just not programmed very often and I do not think it is that great a movement.

10" Wall Ball 6# - $66; this got put on the list for sit-ups and playing with the kids.  I have not ordered it for space considerations and because I would not use it for programmed workouts.

Wall Ball 20# - $125; I could get this from Amazon anytime with free shipping.  Again, I do not do wall ball shots often and the 14# wall ball I have is typically more than enough for me.

35# Dumbbell Pair - $83 from Rep Fitness; These have been out of stock at Rep Fitness for quite some time.  They do appear on the secondary market occasionally, but I would like to stick with a matched set.  The weight is good for me.

The nice part of the current state of my home gym, is that I do not want for anything.  I can peruse the secondary market offerings and pick up a Matador (Craigslist $165) or Reverse Hyper (Craigslist in Boulder for $675) or any number of toys.  I will get the Bella Bar from Rogue as it is in stock, but I will have to wait for the storage system and change plate set.  I could always get the Rep V2 Rubber Coated Olympic Plates - 10# pair for $35 and 5# pair for $18 and the 2.5# pair for $9.

Almost forgot decorations.  I will get the NeverSate Athletics Start Somewhere 3x3 banner for $40.

Run - Shoulder Press

Monday, November 23, 2020

Home Gym

1300

Tempo Run

4.37 mile (10:08/mile; 44:21) run on the Croke Canal Loop (3) laps.  Ratna and the girls wanted to run so I opted for a loop course.  I felt really good today.  I was not planning on that quick of a pace and was thrilled that I could hold it for three laps.

Per my Timex
Lap 1 - 14:28
Lap 2 - 15:02
Lap 3 - 14:47
--
44:17


Strict Press

Warm up with pass throughs, steel mace 360 degree swings and warm-up sets at 45, 65 and 85#

Strict Press

(7) sets of 3 reps

3x95
3x100
3x105
3x110
3x115
3x115
3x115 - video


Strict press programming was from Crossfit.com for 201123.

Sunday, November 22, 2020

MBS Turkey Challenge 2020

The Turkey Challenge was an online comp this year and I did think about registering.  The workouts ended up being pretty good for me and I will probably give these a go sometime.  Honestly the only reason I did not register is because I forgot all about it.

20.1

On a 16:00 running clock

Part A (0:00 to 8:00): 
Complete as many reps as possible in 8:00 of:
4-6-8-10-12-14...
Thruster 
Lateral burpee over bar
Begin at 4 reps of each and increase by 2 reps after completion of each round.

VARIATIONS
Rx divisions:
Men use 95 lbs.
Women use 65 lbs.
Athletes 13-15 yo, and 55+ use 65/45 lb.

Scaled divisions:
Men use 65 lbs., step over allowed
Women use 45 lbs., step over allowed
Athletes 13-15 yo, and 55+ use 45/35 lb.

Part B (8:00 to 16:00):
8:00 mins to establish: 
3RM Hang Clean 

NOTES

This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to begin working on the ascending ladder of thrusters and burpees over the bar. Part A of the workout is complete once the 8:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 8:00 to 16:00 to find a 3-rep hang clean. The highest successful lift counts toward the score. 

This workout will have two scores, Part A and Part B.

EQUIPMENT

Barbell, collars, and weights loaded to the appropriate level for your division

*The official weight is in pounds.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

MOVEMENT STANDARDS

Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.

Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates unless in the 13-15 or 55+ age groups, where they, along with scaled athletes, will have the option of using iron 10 lb. or 5 lb. weights, or empty bar, which make the bar lower. Only scaled athletes can choose to step over the bar if they would like.

Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.

20.2

For time:
10 Deadlifts
20 Pull ups
30 Box jumps
40 Sit Ups
50 Alternating dumbbell snatch
40 Sit Ups
30 Box jumps
20 Pull ups
10 Deadlifts

20-minute cap

VARIATIONS

Rx divisions:
Men use 255 lbs for deadlift, 24” box jump, and 50 lb. dumbbell.
Women use 175 lbs. for deadlift, 20” box jump, and 35 lb. dumbbell.
Athletes 13-15 yo, and 55+ use 175/125 lb. for deadlift, 24” box with step up allowed, 35/20 lb. dumbbell

Scaled divisions:
Men use 175 lb. for deadlift, 24” box with step up allowed, 35 lb. dumbbell, and jumping pull ups
Women use 115 lb. for deadlift, 20” box with step up allowed, 20 lb. dumbbell, and jumping pull ups
Athletes 13-15 yo, and 55+ use 135/95 lb. for deadlift, 24” box with step up allowed, 25/15 lb. dumbbell

NOTES

This workout begins with the athlete standing at their deadlift bar. After the call of “3, 2, 1 ... go,” the athlete will start working on the deadlifts. Once they are complete, they will move to pull ups, and continue in this fashion until they have completed all the movements or hit the time cap. 

Score is the time taken to complete the workout. If the time cutoff is met, the athlete’s score will be the cap + reps not completed. 

EQUIPMENT

Barbell, collars, and weights loaded to the appropriate level for your division
(1) Box to the appropriate height for your division
(1) Dumbbell of the appropriate weight for your division
Pullup bar
An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

MOVEMENT STANDARDS

Deadlift - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. 

Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted.

Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the chin must go over the vertical plane of the bar at the top.

Box Jump - Athlete starts with both feet on the ground and face the side of the box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both feet are on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.

Situp - The begins with the athlete sitting vertical and spine tall. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. An Abmat or mat may be used to cushion/support the back, but is not required. The athlete will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. Reps will not be counted if the athlete does not return to the fully upright position.

Alternating dumbbell snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

20.3

Rx Variation

For time:
32 Toes to bar
80 Double unders
10 Single-arm overhead alternating reverse lunges*
60 Double unders
20 Single-arm overhead alternating reverse lunges*
40 Double unders
30 Single-arm overhead alternating reverse lunges*
20 Double unders
40 Single-arm overhead alternating reverse lunges*
16 Toes to bar


Men use 50 lbs. dumbbell
Women use 35 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 35/20 lb. dumbbell

Scaled Variation
For time:
32 knee raises
80 Single unders
10 Single-arm front rack alternating reverse lunges*
60 Single unders
20 Single-arm front rack alternating reverse lunges*
40 Single unders
30 Single-arm front alternating reverse lunges*
20 Single unders
40 Single-arm front rack alternating reverse lunges*
16 knee raises

Men use 35 lbs. dumbbell
Women use 20 lbs. Dumbbell
Athletes 13-15 yo, and 55+ use 25/15 lb. dumbbell

*The dumbbell must be switched in hands at the halfway point of each set.

Time cap for the workout is 16:00

NOTES

This workout begins with the athlete standing at their toes to the bar/knee raise station. After the call of “3, 2, 1 ... go,” the athlete will begin working on the “buy in” of 32 toes to bar or knee raises. Once complete, they will continue into the four rounds of jump rope and single arm overhead alternating reverse lunges, ensuring to switch the weight in the hand/front rack at the halfway point. The workout is complete once the final “cash out” set of toes to bar/knee-raises are complete. 

Score is the time taken to complete the workout.

EQUIPMENT

(1) Dumbbell of the appropriate weight for your division
Pull up bar for toes to bar/knee raises
Jump rope

*The official weight is in pounds. 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.

MOVEMENT STANDARDS

Toes to bar - The athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must contact the bar at the same time with the feet inside the hands.

Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Single-arm overhead alternating reverse lunges - This movement begins with the dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete will step one leg backward so that the knee touches the ground. The dumbbell must remain above the height of the athletes’ head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop and return to do the rep again. The rep finishes when the athlete steps back forward to the standing position with the feet together and in alignment. The athletes are required to switch hands halfway through the set of lunges. 

Single-arm front rack alternating reverse lunges - Same way as the overhead reverse lunge with the exception that the dumbbell is held in a front rack, versus overhead position. The front rack must be switched from one side to the other halfway through the set.

SLIPS - Strict Nicole

Sunday, November 22, 2020

Home Gym

1330

SLIPS

Scales - four position right/left/front/back scales for 20 seconds x 2 rounds

L-sit - 2x 10 second efforts with bent legs (my abs are still lit from yesterday)

Inversions

kick-up
hold 10 sec
1 rep to 2 abmat
1 rep to 1 abmat
negative
1 rep to 1 abmat
1 rep to 2 abmat

Plank - 40 second side plank hold each side

Strict Nicole

AMRAP 20
400 meter run
max strict pull-ups

This went a lot better than I thought.  My runs started off just under 2:30 and crept up slightly over the workout.  I got 5 reps on the first round and 4 reps on the subsequent round.  The last full round was at 18:18 and I went out for a "Hail Mary" run with a score of 25 pull-ups for the workout.  I finished the round after time was called with an additional 4 reps.

Programming was from Vintage Crossfit.

Stationary Bike

I dusted off my stationary trainer and went about figuring out if any of my hardware still worked.  For reference, my starting point is:

Performance Travel Trac 2000 stationary Trainer - purchased around 2000
Pinarello Standard Geometry Road Bike - originally purchased 1987 (rebuilt several times)
Garmin GSC 10 Speed Cadence Sensor - purchased 12/10/2020
Suunto Mini Movestick - purchased 12/4/2013

I used to train on TrainerRoad back in 2014 and really enjoyed it.  Back then it was $10/month or $99/year.

Now I am looking at $19.95/month or $189/year.  I have every intention of starting a service.

I changed the CR2032 battery on the speed cadence sensor and was relieved to have my device pop right up on the IpBike app on the Google Play store.  This was my first check.  It would not have been a big deal to buy new hardware and there are reasonable options from Wahoo and Garmin.  I would have probably opted for the Wahoo RMP (Speed and Cadence for $69.99 on Amazon).  I am still toying with the idea of getting a Polar H10.  These are $90.  I have not trained with heart rate or power in a long time, so this will probably stay on hold.

The mini movestick is no longer required as the speed cadence sensor can pair directly to my phone via the ANT+ protocol.

Now the plan will be to do a few monostructural sessions on days it is too cold to ride and then hopefully get back on a TrainerRoad plan riding a couple of times per week.

Saturday, November 21, 2020

Run - Barbara

Saturday, November 21, 2020

Home Gym

1200

Run

1.44 mile (10:43 pace; 15:27 time) run along Croke Canal loop.


Barbara

5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

I scaled the reps based on an article on BoxRox (BRX) to 10, 20, 30 and 40 and was still pretty wiped out.  The pull-ups went 4/2/2/2, 4/2/2/11 and by the 3rd round it was 4 strict pull-ups followed by kipping singles.  The push-ups broke down just as quickly from 10/6/4 to a final round of 8/3/3/2/2/2.  The sit-ups were better at 20/10 going to 10/5/5/5/5.  The squats were the most steady, but that was still a lot of volume.  50 pull-ups, 100 push-ups, 150 sit-ups and 200 squats.

R1 - 4:43
R2 - 4:58 (7:43 to 12:41)
R3 - 5:23 (15:41 to 21:04)
R4 - 5:27 (24:04 to 29:31)
R5 - 5:17 (32:31 to 37:48)
---
Total 37:48

The original workout would have broken me, however the scaled workout was a good challenge and I would like to repeat this down the road as a benchmark.

Barbara was from main site programming.  I added the run as it was a nice day.

Friday, November 20, 2020

Christine - Accessory

Friday, November 20, 2020

Home Gym

1300

Warm Up

Hip Hammy
Down Dog
3 x 1 min easy row
Comptrain Barbell warm-up
135#DL

Christine

3 rounds for time of
500 meter row
12 deadlift (bodyweight = 185#)
21 box jumps (24")

I crushed this workout.

Round 1 - 5:40
Round 2 - 6:10 (11:50)
Round 3 - 5:52 (17:42)

I did this same workout on 10/9/2020 and finished in 19:20 and felt pretty good about that.  This was a significant improvement.

Accessory

EMOM 15

Station 1 - Turkish Get-up (15# KB)
Station 2 - Ring Dips
Station 3 - Pull-ups

I went 

TKG - 2/2/2/2/2
Dips - 2/3/3/3/3
PU - 2/3/3/3/3

Christine was being done at CFG today and the Turkish get-ups were from yesterday's main site programming.

Rogue Monster Lite Matador

Craigslist  Shopping Curious Offer of the Day



The Monster Lite Matador and 3x3 strip 2.0 showed up today (11/20/2020) and is quite interesting to me.  I would typically do dips on rings, but this would be nice to have.  Seller is selling because it does not fit his gym configuration so I would need to double check where the studs are in my garage gym.

New from Rogue is $86.75 for the Matador and $55 for the 3x3 strip (subtotal $142).  Shipping and Handling of $48 and Tax of $9 brings the delivered cost to $199.  The offering price is $165.  For me it would be a no brainer purchase at $145 and a decision over the next $20.

Nutrition Update

After initial success and going from 195# on 5/29/2020 to 178# on 9/19/2020 (-17# over 16 weeks) I started to backslide and quickly shot up to 189# on 11/16/2020 (+11# over 8 weeks).  This was disheartening and alarming.  It was not hard to envision that I would be back up around 195# by the end of the year.

I could make any number of excuses, but the bottom line is that I started eating sugar again and snacking between meals.  A chocolate chip cookie here and a bowl of potato chips there can easily tack on 300-400 unnecessary calories daily which add up to pounds weekly.

This morning I weighed in at 185# and hope to be back under 180# by New Years Day.

I am reinforcing that I am an athlete with healthy eating habits who monitors his health markers including body weight, macronutrient intake, cholesterol profile and A1C.


Thursday, November 19, 2020

3.94 Mile Run

Thursday, November 19, 2020

Home Gym

1200

3.94 mile run (10:38 pace; 41:56 moving time).  I started out doing a lollipop around Pomona Lake Number 2 and then added on a Croke Canal lap.  Started off hot 9:44, 10:27 and then slowed down to an 11:12/mile pace.

Wednesday, November 18, 2020

Walk - Bench Press

Wednesday, November 18, 2020

Home Gym

1130

Walk

1.45 miles around Croke Canal Loop with Ratna (26 minutes).

Strength Intervals Couplet

Every 2:30 for 22:30 (9 rounds)

Bench Press 7-7-7-5-5-5-3-3-3
Pull-up 3-3-3-3-3-3-3-3-3

This was tougher than I expected.  I should have gone with 3 minute intervals.  I worked up from 115, 125, 135 and topped out at 140# (for all of the sets of 5 and 3 reps).  The pull-ups were fine for a total of 27 reps.

Ratna worked out with me.

Self programmed based on wanting to rest my hamstring and do some good upper body work.

Tuesday, November 17, 2020

Back Squat - T2B

Tuesday, November 17, 2020

Home Gym

1700

Warm Up

Hip Hammy
Wrist Mobility
Ab Roller
Back Squat - 45, 95#

Back Squat

7-7-5-5-3-3

I opted for Box Squats to play with my new EliteFTS squat box

7x135
7x155
5x165
5x175# 
3xNA
3xNA

As I was ready to get under 185#, I felt the left hammy start to tighten up and I abandoned the squats.

Toes to Bar

Every 90 seconds perform 3 T2B - 15 total reps

Programming was inspired by crossfit.com for 201117.

Tempo Run

Tuesday, November 17, 2020

Croke Canal

1145

3.17 mile (10:01 pace) run on loop around Croke Canal.  Added a 400 m at the end  to bring mileage up to a 5 kilometer run.  Great weather, good pacing, saw a bald eagle.

Monday, November 16, 2020

Metcon - Intervals

Monday, November 16, 2020

Home Gym

1330

Warm Up

Hip Hammy
Wrist Mobility
PVC Pass Throughs
abbreviated Burgener warm-up
Comptrain Barbell warm-up
Kip Swings
Scap Pull-ups

Metcon Intervals

Every 4 minutes for 32 minutes (8) sets

400 m run
3 Power Clean
3 Pull-ups

This was a pretty good workout for me.  The runs were taking me 2:20-2:25.  I used relatively light weight for the power cleans and went 24/24.  The pull-ups went really well and I could do 3 strict pull-ups unbroken each set.  I had around 45 seconds rest between rounds.  I used 95# for the first set and 105# for subsequent sets.  2490# (24/24)

Programming was from Crossfit Golden for 11.16.20

I put my gym back together after painting the back wall.  While the paint jo leaves a bit to be desired, the new space is awesome.




Sunday, November 15, 2020

Long Run Sunday

Sunday, November 15, 2020

Croke Canal Loop

1100

I was planning a long run, but my tummy was a little out of sorts and I looped back towards the house.  I came by the house at about 16:30 for 1.44 miles and decided to make another loop.  Coming around again at 33:30, I figured I should make it an official long run and did another loop 50:41.  4.33 miles (11:42 pace)

Loop 1 - 16:30
Loop 2 - 17:00
Loop 3 - 17:11

I kind of enjoyed this loop and the pacing.  I feel like 2 loops would make for a good tempo run in the future.

Saturday, November 14, 2020

Kelly Brown

Saturday, November 14, 2020

Home Gym

1100

Warm Up

Hip Hammy
Wrist Mobility
RDL
then a few reps of Deadlift, Box Jumps and Wall Ball Shots

Kelly Brown

5 rounds for time of:

Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

I scaled this to 24" box jumps and 155# deadlifts.  The wall-ball shots were scaled due to equipment constraints 14# ball to 9 feet.  I finished the first round in just over 5 minutes and the subsequent rounds took me around 6 minutes.  Total time was 29:24.  With the rower in the basement, I was transitioning up and down stairs every round.  The box jumps went really smooth and 24" is higher than my typical 20".  The deadlifts I broke into sets of 6/4 and was able to hold that tempo each round.  The wall-ball shots were the only reprieve, but a 30# ball to 10 feet would have been brutal.

Friday, November 13, 2020

$1000 Gym Build - In Stock Equipment

Rogue Fitness 11/13/2020

The Ohio Bar - Black Zinc - $285
45# US-MIL Spec Bumper Pair - $157.50
25# US-MIL Spec Bumper Pair - $87.50
SR-1 Bearing Speed Rope - $26.00
#2 Blue Echo Band - Single - $11.50
#5 Purple Echo Band - Single - $28.00
P-6V Garage Pull-up System - $125.00
35# Rogue Kettlebell E coat - $55
Shipping - $193.40
Tax - $43.71
--
$1,013.61

REP Fitness 11/13/2020

20kg Saber - $149.00
(2) 25# Black Bumper Pair - $138.00
Competition Speed Rope - $20.00
(3) Bands (Yellow, Black, Green) - $37.00
PR-1000 Power Rack - $275.00
27.5# Dumbbell Pair - $68.00
35# Kettlebell - $49.00
Shipping - $191.05
Tax - $76.34
--
$1,035.39

Raptor Fitness Supplier 11/13/2020

20 Kg Colorado Bar Black Zinc - $219.00
160# Bumper Plate Set - $335.15
Rex Series Squat Stand - $325
Shipping - $163.27
Tax - $72.97
--
$1,115.39

Home Gym equipment is finally in stock in reasonable quantities to put together a suitable home gym.  The entry point for budget set ups seems to be $1000, so I decided to put together a few sample gyms.  I would always start with a barbell and weight.  Removing shipping and tax, you are looking at $530 at Rogue for 140#, $287 at Rep for 100# and $554 at Raptor for 160#.  With half the budget blown, you cannot pull off a rack from Rogue, but can at Rep or Raptor.  I actually think a better way to go is to grab a jump rope (cardio), bands (most versatile), a pair of dumbbells and a kettlebell.  This gets me through 90% of my workouts.  Yes, I would grab a basic bench from Amazon for $52 and I really like having stall mats from tractor supply $160 for 96 square feet.

I pulled off the $1000 home gym with:

Beater Bar - $80
190# Bumpers - $285
Jump Rope - $20
Bands - $31
Dumbbells - $41
Kettlebell - $40
Folding Rack - $240
Shipping - $0 (all local pick-up)
Tax -$28 (mostly bought second hand
--
$765

+ Bench $25, Stall Mats $160, Abmat $10, Wall Ball $42 = $1,002

It certainly pays to shop second hand in normal pre-Covid times.

Of course my spending has long eclipsed the $1000 benchmark.  I have added more weight, dumbbells, kettlebells, a rower, Crossfit accoutrements, Strongman equipment, and a few miscellaneous items that seemed crucial at the time, but do not get used much.  At this point, building a home gym has become as much a hobby as it was a utility. 

Last items I used (in order) over the past week

11/13/20
Stall Mats
Pull-up bar
(1) 27.5# DB
Jump Rope
Timer
Gymnastics Mat
(2) abmats
Parallettes

11/11/20
Stall Mats
Timer
Barbell
Bumpers (30#)
Collars
Sandbag

11/9/20
Stall Mats
Timer
Barbell
Bumpers (90#)
Bench
Rack
Squat Box
Pull-up bar
Abmat

11/6/20
Stall Mats
Timer
Rower
Jump Rope

I kind of surprised myself in using $2,539 (just over 50% by dollar value) of the equipment I own this past week.  

My least often used are bands, rings, rope, weighted vest, atlas stones, axle bar, tire and silencer pads.  Fortunately that is only $490 (just over 10% by dollar value) of the equipment I own.

In the middle is the technique bar, extra weight, extra dumbbells, kettlebells, wall ball, and steel mace.

Of the (4) workouts I have done the past week

Stall Mats & Timer - (4)

Abmats - (2)
Barbell - (2)
Bumpers - (2)
Jump Rope (2)
Pull-up Bar - (2)

27.5 DB - (1)
Bench - (1)
Collars - (1)
Gymnastics Mat - (1)
Parallettes - (1)
Rack - (1)
Rower - (1)
Sandbag - (1)
Squat Box - (1)

SLIPS - Metcon

Friday, November 13, 2020

Home Gym

1300

SLIPS -

Scales - Front/Back on Right/Left Leg twice through 20 seconds each position

L-Sit - 4 times max effort (5-10 seconds)

Inversions - Hold 10 second; 2 HSPU to 2 abmats; 1 HSPU to 1 abmat; 2 kipping HSPU to 2 abmats; 1 negative

Plank - Hold 2 minutes on elbows

Stretch - Hip Hammy, Wrist Mobility

Metcon

AMRAP 12

30 double unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (27.5 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

This was tougher than I thought it would be.  The Rx weight was 50/35#, I opted for 27.5# and struggled to stabilize.  I was a little sloppy with the double unders, but they improved when I aimed for sets of 10.  I finished 3 rounds + 35 reps in 12 minutes and finished the 4th round after time was called.

Programming was from CFG for 11.12.20 which was a 10 minute AMRAP at 50/35#.


Run

Thursday, November 12, 2020

Little Dry Creek Trail

1600

2.61 mile (10:43 pace; 27:58 moving time) run around Pomona Lake Number 2.  Despite the purported 51 degrees F it was still chilly with the wind.

Wednesday, November 11, 2020

Werksan Squat Rack

 



I am still really glad that I pulled the trigger on the Raptor Fitness Yoke.  Otherwise I might be tempted to pick up this bad boy in Fort Collins.  $300 is a fair price for a premier fitness equipment distributor out of Turkey.  I poked around on the internet and they appear to cost $565 new.  I am sure that does not include shipping.  A real plus is that they are collapsible.  That is on of the features of the Yoke that I like.  Remove the crossbar and it can be stored against a wall.

Larry

Wednesday, November 11, 2020

Home Gym

1200

Warm Up

Hip Hammy
Comptrain Barbell Warm-up

"Larry"

21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

This was a tough workout, but it was nice to do a Hero workout on Veteran's Day.  I used 75# for the Front Squat and a 50# sandbag.  I did lateral burpees over the bar due to space constraints.  I need to measure the sandbag carry, but they were taking me between 2:30 and 2:40 to walk so it was close.

The first 3 rounds were taking me right around 7 minutes and then I started to speed up on the round of 12, 9 and 6.  On the round of 3 I was doing good hops over the bar.  I finished in 40:14 (just below my arbitrary 45 minute cap, so that I could get back to work.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Tuesday, November 10, 2020

Run

Tuesday, November 10, 2020

Little Dry Creek Trail

1330

Easy 2.57 mile (10:54 pace) run around Pomona Lake Number 2.  Chilly 45 degrees.

Strength Intervals

Sunday, November 8, 2020

Home Gym

1600

Warm Up

Hip Hammy
Bench Press warm up
Kip Swings
Scap Pull-ups

Strength Intervals

Every 90 seconds for 30 minutes (4) sets

Station 1 - Bench Press - 135#
Station 2 - Alt Single Leg Squat to 18"
Station 3 - Pull-ups
Station 4 - Abmat Sit-ups
Station 5 - Alternating Reverse Lunge

This was a pretty good workout for me.  I wanted to work on some skills, but also get some cardiovascular benefit.  I did straight sets with:

8 bench press
10 pistols
4 pull-ups
15 sit-ups
16 reverse lunges (no weight)

I am still loving the new gym space.