Long Run

Sunday, May 31, 2020

Home Gym

1000

3.97 mile run; 11:55/mile pace

SLIPS - Strict Press

Saturday, May 30, 2020

Home Gym

1600

Warm Up

Wrist mobility

Cat / Cow

SLIPS

Inversions - HS hold, HSPU from 2 abmats (3 singles), negative to 1 ambat, negative to floor

Scales - Front / Back 2 attempts max effort

L-sit - (5) 10 second efforts in tuck sit

Plank - 1 min on elbows, 2 x 30 seconds straight arms, 1 min on elbows

Strict Press

Warm up with 45 and 65 #

7x3 reps

75

85

95

100

105

110

115

115 was a good weight.  I should have started heavier and done straight sets.

Programming from CrossFit.com 200529

Bike Ride

Saturday, May 30, 2020

Home Gym

1030

Easy ride on the Gios out to US 93 and back.

15.27 miles, 12.2 mph

3.7 mile Run

Friday, May 29, 2020

Home Gym

1400

Easy Run on the Pomona Loop

I decided to forego a track workout as the past two weeks have left me hobbling.  Hopefully building some base miles will help that.

3.77 miles at 11:47/mile pace

Bench Press - Pull-ups Conditioning

Thursday, May 28, 2020

Home Gym

1700

Warm Up

pass throughs

kip swings

Strength

Every 90 seconds of 15 minutes (5) sets

Station 1:  Bench Press 5@20X1 tempo

Station 2:  Strict Pull-ups 3-5 reps

As my pull-up bar is attached to the rack, I did 5 sets of Bench Press, then 5 sets of Pull-ups every 90 seconds.  

I worked up from 115, 125, 135, 135, 135.  That last rep was tough at tempo.

Pull-ups did not fare as well, I got 2-1-1-2-1 strict reps.  I played with my grip a little and was more powerful with a shoulder width grip rather than a wider grip.

Technique

I was planning on working on pistols, but my legs were shot after yesterdays back squat so this got skipped.

Metcon

15-12-9 of

push-ups

box jump (20")

This ended up being a really quick 5:13 workout.  I was able to do the push-ups in 2 sets every time.  The box jumps felt surprisingly difficult.

Programming was adopted from CFG 5/28/2020.  The metcon originally called for pull-ups, push-ups and dips.

Nutrition

I got my blood work back from 05.26.2020 and things were not looking good.  

My Total Cholesterol is up to 253, from 198 last year.  In fact, I this is the highest it has been since I started keeping track in 2008.

My Triglycerides are up to 303, up from 179 last year.  I nearly broke the record of 308 set in 2008.

Finally my A1C continues to climb from 5.8% in 2018, to 6.0% in 2019, to 6.1% in 2020.  If I do not get off of this train, I will cross from pre-diabetic (5.7% to 6.5%) to diabetic (6.5% or higher).

Given my family history of heart disease and diabetes, I am truly at an inflection point.  

Today was my first day of eating healthier.  I had breakfast, an apple for snack and dinner and have avoiding sugary snacks between meals.  Typically, I would have Clif bars, granola bars, Larabars, chips and pretzels throughout the day.  In the near term, I want to eliminate sugar (except for fruit) and snacking between meals.  To monitor my progress, I will track my weight which was 197.5# on 05.26.2020.

The next step will be tracking macros in my fitness pal.

Back Squat - Thruster

Wednesday, May 27, 2020

Home Gym

1700

Warm Up

Hip Hammy

Wrist Mobility

Barbell warm-up

Back Squat

5x45

5x95

Back Squat

Every 2:30 for 5 sets

5 reps

5x135

5x155

5x175

5x185

5x195

I felt pretty good with these.  I should have started at a heavier weight and made smaller jumps

Conditioning

Death by Thruster

2 reps

4 reps

6 reps

8 reps

10 reps

xx did not attempt 12 reps xx

Despite finishing 10 reps in about 35 seconds, I was not ready to get after 12 at the top of the minute.  My hamstrings were starting to light up.  I used 65# and was pleased to put up 30 reps in 6 minutes.

Total workout was 36 minutes with programming from CFG for 5/27/2020.

"Tempo" Run

Wednesday, May 27, 2020

Home Gym

1200

2.59 mile run at 11:33/mile pace around Pomona Lake Number 2.  I thought I was going faster and would have like to run under an 11:00/mile pace.

Half Murph

Monday, May 24, 2020

Home Gym

1100

Half Murph

800 m run

50 pull-ups

100 push-ups

150 air squats

800 m run

Murph is a Hero Workout dedicated to Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.  It was one of his favorite workouts that he originally named Body Armor.

I scaled this to a half workout rather than 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and 1 mile run while wearing a 20# vest.

My version went more like:

800 m run in 5:59

10 rounds of Cindy (5 pull-ups, 10 push-ups and 15 air squats) in 21:13 (27:12)

800 m run in 6:32 (33:44)

I felt really good about the Cindy rounds.  I was doing kipping pull-up singles.  The push-ups were 5/5 until the 8th round, when they went to 5/3/2.  The air squats were steady 15 reps.

I expected to feel much worse, but was pleasantly surprised.  Next time, I will have to try a 3/4 Murph.

"Distance" Run

Sunday, May 24, 2020

Home Gym

1100

In the spirit of "Church of Long Run Sunday" I got out for an easy cruise on the Rocky Mountain Greenway Trail.  It was a little slower than I would have liked.  4.09 miles at 13:11/mile pace.  The hamstring felt fine and is on its way to recovery.

Bike Ride

Saturday, May 23, 2020

Home Gym

1300

Easy ride on the Pinarello out to US 93 and back.  15.29 miles.

Deadlift - Metcon

Friday, May 22, 20202

Home Gym

1530

Warm Up

Hip Hammy

Deadlift

On the 2:30 (5 sets)

5 deadlift at 21X1 tempo

135

165

185

205

225

3x245

1x260 (all the weight)

Conditioning

12 minute AMRAP

200 m run - scaled to 1 min walk

5 strict pull-up - scaled to kipping singles

10 push press (95/65) - 75#

15 deadlift (95/65) - 75#

I managed 3 rounds + 10 reps at the 12 minute mark and finished the remaining 6 push presses after time was called.

Programming was inspired from CFG 205021 for the strength and Comptrain 200521 "Cinnamon Swirl" which called for a 20 minute AMRAP.  I want to give the hamstring a little more time.

Track Workout - Bench Press

Thursday, May 21, 20202

Home Gym

0800 Track

Warm Up

Line drills

800 m easy job

4 x 400 m

1:52

1:56

starting the 3rd 400 m, I felt my right hamstring give and I walked the remainder of the interval.

1430 Bench Press

8x45

8x95

6x115

5x135

4x145

3x155

2x165

1x175

1x185

1x190!! heaviest I have pressed in a while

I took it easy on the hamstring the rest of the day.  Spent an hour in the Normatec boots and treated with Cool Azul.

SLIPS - Front Squat - Metcon

Wednesday, May 20, 2020

Home Gym

1230 - with Ratna and Diya

Warm Up

Foam Roll

SLIPS (20 min)

Scales - Front / Back

L-sit - tuck sit for 5-10s at a time

Inversion - 4 x max effort hand stand hold, tried to slow lower, but ugly

Plank - arms extended 4 x 30 seconds with 20 seconds rest in between

Stretch - banded lat stretch

Front Squat

5 sets of 10 reps

45, 65, 85, 95, 105#

Conditioning

"CEO"

3 rounds of

3 minute AMRAP

3 DB snatch (32#)

6 push-up

9 air squat

This is scaled from original workout which calls for 5 rounds and a 50# DB for men.  I got 9 rounds + 3 reps and held a pretty steady pace between all 3 rounds.

Programming

SLIPS and Front Squat were from main site 200519.  "CEO" was from Comptrain for 5/20/2020.  Overall good program.  It got tight in the gym.  Ratna and Diya set up inside and I was on the driveway.

Equipment

Equipment Purchase Plan

As equipment becomes available at reasonable prices.  Part of me still thinks that I should wait until Black Friday sales for everything.

I want a Matt Chan Bar and am willing to pay the $395 and $60 shipping as well.  I might add a plate set to avoid shipping costs.  I could get the 160# HG 2.0 set for $295.  Alternatively, I am considering the Rep Fitness Excalibur bar for $299.

I will get the Rogue Home Gym Timer.  This is $150 and ships for free.

I will get the Rep Fitness Hex Dumbbells (2) 35# for $83 and (2) 50# for $119 plus tax.

The jury is out on the Titan Fitness Silencer pads.  I do not see these being used that often.  I do not do that much Olympic lifting.

I have not decided on a piece of cardio either.  A Concept 2 ski erg is compact and would supplement globo gyms or Crossfit gyms well.  An echo bike is probably all around the most useful piece.  A Concept 2 rower is what I am most familiar with and most flippable.

I will buy weight from Rep Fitness as I need/want it.  I have enough weight for everything except deadlifts and I could just grab a pair of iron 45# for $98 and be all set.  Alternatively, as room on the bar is a non-issue I could grab a pair of competition bumpers for $215.

2.55 mile "Tempo" Run

Tuesday, May 19, 2020

Home Gym

1200

Warm Up

Hip Hammy

"Tempo" Run

2.55 mile run (11:20/mile)

This was supposed to be a Tempo run.

5/5 I ran this route at a 10:32 pace

5/12 I ran 2.93 miles at a 10:17 pace on the Rocky Mountain Green Way trail

5/19 I slowed to an 11:20 slog for the 2.55 miles

Just goes to show that one should always embrace the good days.

Snatch - Conditioning

Monday, May 18, 2020

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Squat Therapy

Pass Throughs

Snatch Technique

5 sets of

1 pause high hang snatch

1 pause hang snatch

1 pause hang snatch

The pause left a little to be desired, but the weight felt good.  I went 45, 55, 60, 65 (video), 70#

Snatch Wave

9 minute EMOM

75# squat snatch.  I managed them all OK.  Video of the 3rd rep.  Not sure why my right heel is lifting up.

Conditioning

Nasty Girls

3 Rounds for time

50 air squats

7 ring muscle up (scaled to 3 ring pull-up)

10 hang power clean 135/95 (scaled to 75#)

I finished this in 13:24.  Even scaled it was brutal.  I was surprised that I had to break up the air squats on rounds 2 and 3 (30-10-10).

Programming was from Comptrain for 5/18/20.  I picked up 10 pounds on my snatches.

HSPU Technique - Metcon

Sunday, May 17, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Cat / Cow

Down Dog / Cobra

HSPU Technique

to 2 abmats

1 rep

2 rep

1 rep

failed rep

3 negatives to the floor

Metcon

15 minute AMRAP

100' walking lunges

25 abmat sit-ups

I finished my 4th round at 14:20; the 5th round took me to 18:25

WOD was inspired by Crossfit.com 20200517 which called for 15 minute AMRAP of 25' HS walk - 75' walking lunge and 25 sit-ups.  I could have bear crawled, but wanted to work on my HSPU.

Rogue HG 2.0 Bumper Plates 25# pair

For what I am sure will be a brief window, Rogue has these in stock and ready to ship.  $75 for the pair which is not bad, but $36 for shipping and handling stings a little.  Works out to $2.33/lb.

$1.50/lb is more than fair and I would not expect them to ship for free.

If they had the 160# set with (2) 45#, (2) 25# and (2) 10# that is part of the 3 ships free deal and I would happily add a collar and t-shirt to get that shipping.  Yes, it works out to $1.84/lb, but much better than $2.33/lb for the 25# pair.

For comparison, I could get a 25# pair of Rep Fitness Competition Bumpers for $125 and pick them up locally (eventually).

Rogue also has the 5.11 Tactical Vest on sale for $159.99 and ready to ship.  Add a patch for $5 and weight plates for $60.01 if you want to have a 20# vest in time for Murph.  $225 + shipping.

Long Run

Saturday, May 16, 2020

Home Gym

1030

Warm Up

Hip Hammy

Calf stretch

Banded side steps

Run

5.48 miles (11:32 pace)

Skill - C&J Complex - Conditioning

Friday, May 15, 2020

Home Gym

1500

Warm Up

Foam Roll

Hip Hammy

Wrist Mobility

Skills

3 rounds (not for time)

2 left arm Turkish Get-up (15#)

2 right arm Turkish Get-up (15#)

1 max effort rope climb

This was modified from main site which called for 3 rounds of 12 left, 12 right and 3 legless rope climbs x 15'

This is the first time trying the rope climb.  I did 3 "rope pull-ups" the first two rounds and then a legless rope climb for the last round.  Normal rope climbs with Spanish wrap only offer me one pull in my garage.

Clean and Jerk Complex

6 rounds about every 2 minutes

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

This was adapted from Comptrain

I worked up from 65, 85, 95, 105, 115, 125#

The video is from 95#

Conditioning

20-16-12-8-4

Burpee over KB

KBS

This was brutal, but I finished in 15:13.  The original WOD from CFG called for 28-24-20-16-12-8-4.

I am feeling better about programming, but it is a lot of work.

Track Workout

Thursday, May 14, 2020

Ralston Valley High School Track

0930

Warm Up

800 m jog around track

Workout

8x200 m with 200 m walking recovery between efforts

48

48

55

55

55

52

52

52

I felt a tightness in my groin on the left side after the second interval and slowed down considerably.  It only hurt when I was accelerating so I switched to a slower acceleration.  It may be a couple of days, so it looks like I have some time for working on HSPU

Snatch - Metcon

Wednesday, May 13, 2020

Home Gym

1330

Warm Up

Foam Roll

Hip Hammy

Wrist mobility

Squat therapy

Snatch Complex

5 sets of

1 pause high hang squat snatch

1 pause hang squat snatch

1 pause squat snatch

I worked up from 35, 45, 55, 65 (video), 65#

Snatch Wave

9 min EMOM

1 Squat Snatch (65#)

Video is from the 5th rep

Stamina Squat

On the 1:30 x 7 sets

2 Front Squat

4 Back Squat

I worked up from 95, 95, 105, 105, 115, 115, 115#

I was racking and switching to back squat

Conditioning

3 rounds for time

400 m run

3 pull-ups

10 push-ups

15 air squats

12:13, runs started at 2:30 and slowed to 3:00; pull-ups were singles, rest was unbroken

Programming was inspired by Comptrain 5/11/2020 programming and Main Site 5/13/2020 (3 rounds of 800 m run plus 5 rounds of Cindy -- Spicy!)

Tempo Run (2.93 miles)

Tuesday, May 12, 2020

Home Gym

1600

Attempted to do a track workout

800 m warm up

200 m 0:47

200 m walk

200 m 0:47

200 m walk

then unceremoniously asked to leave the track

came home and did a tempo run instead 

2.93 miles (10:17 pace) - fastest I have run in quite a while

DT

Monday, May 11, 2020

Home Gym

1850

Warm Up

High Knees

Down Dog / Cobra

Air Squat

Hamstring Sweep

Hip - Hammy

Wrist Mobility

3 round of

5 Prone press

4 Sprinter steps each leg

3 Deadlift jumps

2 Drop squat

1 Turkish get-up each arm

DT

5 rounds of

12 Deadlift

8 Hand Power Clean

6 Shoulder to Overhead

75#

I finished in 10:03, the last couple of times I did DT, I used 95# and finished in the neighborhood of 18-20 minutes.  My goal this time was cycling the bar.  I did the first round without setting the bar down and then set the bar down between movements.  It was a good effort and a better metcon for me.  Not sure that I will ever do it Rx at 155#.

Accessory

9 minute EMOM (3 sets)

Windmill - 10 reps in about 35 seconds

Heel Tap - 20 reps in about 25 seconds

Side plank hold - 25 seconds each side with 5 second transitions

Programming

I still like the Comptrain programming, not sure why I opted for CFG programming today

Long Run (4.13 miles)

Saturday, May 9, 2020

Home Gym

1100

12:06 pace

Back Squat - Metcon

Friday, May 8, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Frog Stretch

Foam Roll

Back Squat

5x5 (rest 2-3 minutes between sets)

Warmed up with 45 and 95

Working sets

135

155

175

185

195

Kept good form and smooth tempo

Metcon

12 min AMRAP of

8 Bar Facing Burpees

8 OHS (45#)

I finished 5 rounds + 5 reps.  I did not have it in me to finish the sixth round after the time cap.  The couplet was good for focusing on stability when fatigued.

Accessory

12 minute EMOM (4 sets)

Hip Thrust 5 reps at 21X1 tempo (135#)

Band Pull Aparts 20 reps (red band)

Parallette Tuck Sit (10 s on 10s off 10s on 30s rest)

The accessory was kind of a grind.  I could have gone heavier on the Hip Thrust.  The Parallette tuck sit was brutal.  I scaled down from a 30 second L sit.

Programming was an amalgamation of main site (back squat), comptrain (metcon) and crossfit golden (accessory).  Total workout was about 70 minutes

Track Workout - Cindy(s)

Thursday, May 7, 2020

Home Gym

1600

Warm Up

400 m jog

Track workout

4x400m max effort with 200m walk between efforts

1:56

1:58

1:59

1:58

A little slower than I would like.  Wind was bad, but that evens out on an oval.  The Ralston track is awesome.

For kicks, I got on the turf for 40 yard dash

7.5

7ish (timer issues)

6.75

It certainly puts it into perspective when somebody runs a 4 second 40.

Cindy(s)

Not for time

4 rounds of

5 pull-ups

10 push-ups

15 air squats

I did singles with significant rest, push-ups and and air squats were unbroken.

Kleva Genesis Jack 2.0

Kleva Genesis Jack 2.0 for $79.99 (pre-order price), regular price would be $99.99

This is the second round of pre-order.  The first pre-order was $69.99.  There is also $10 for shipping and handling.

I have never felt the need to have a deadlift jack, but this gizmo is kind of slick.  As tedious as it is to load/unload weight while deadlifting, I do not deadlift heavy often enough to justify one of these bad boys.

I still think it is pretty cool.

Box HSPU - Metcon

Wednesday, May 6, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Frog stretch

Arm circles

COMPTRAIN OPEN PREP

Strict Handstand Push-up Biathlon

For Time (20 Minute Cap):

30 Strict Handstand Push-ups

30/21 Calorie Assault Bike

20 Strict Handstand Push-ups

30/21 Calorie Assault Bike

10 Strict Handstand Push-ups

30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

I scaled this to:

45-30-15 jumping jacks

15-10-5 box HSPU

and did not do any additional jumping jacks for breaks

15 went 5-4-3-3

10 went 4-3-3

5 went 3-2

The jumping jacks were just noise and I should have done something else (or buy a piece of cardio equipment)

I finished in 5:48 

Conditioning

“Radar”

For Time:

400 Meter Run

9-12-15:

Deadlifts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlifts (205/145)

Lateral Barbell Burpees

400 Meter Run

I guess I did not read this quite right and thank goodness.

I did 400 m run; 9-12-15 deadlift (145#) and lateral barbell burpees and finished with a 400 m run.  

Run 1 - 2:37

DL/LBB - 10:33 (13:10)

Run 2 - 3:13 (16:23)

If I happened to have the mental fortitude to actually finish the workout as programmed, I am looking at a minimum of another 18 minutes which would have been a really grinder.  The DL were OK, but I still broke up the set of 12 (7/5) and 15 (8/7).  The burpees were exhausting.  My legs felt like Jello leaving for the 2nd run.  

I folded up my rack to leave more room for the burpees.  I am glad I did this.  Additionally, I will likely move my stones outside or at least off the mats.

Run

Tuesday, May 5, 2020

Home Gym

Run - 2.56 miles (10:32/mile)

Comptrain

Monday, May 4, 2020

Home Gym

1400

COMPTRAIN OPEN PREP - MAY 04, 2020

Warm Up

Hip Hammy
Wrist mobility
Squat hold

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

I took it easy on these and built up from 45, 65, 75, 85, 95 and finally 105.

Conditioning

“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

I scaled this to 400 m runs and 5 kipping pull-ups per round (10:15)
I scaled the second half to 32# DB snatches and 45# thrusters (11:05 / 21:20)

The first half was OK, the snatches were as brutal as I remember.

Odd-Object Conditioning

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)

Rest 2 Minutes Between Sets

I did unweighted walking lunges, glute bridges and unweighted 20" step ups.

Overall, it was a good workout and I liked the programming.  The WOD took me a little over an hour, including the warm up. 

I did sign up for End Of Three, today's WOD was Bench Press, Pull-Up, T2B, Back Squat, HSPU and Superman.  4 sets of 10 reps of each movement.  A lot of volume! 

Main Site was

Thruster ladder
Ring row ladder
Push press ladder

Run - Ride

Sunday, May 3, 2020

Home Gym

Run

2.61 miles (11:48/mile)

Ride

1 hour 15 minute ride on Gios

Metcon

Friday, May 1, 2020

Home Gym

1300

Warm Up

Hip Hammy sequence

10 min AMRAP

10 Kang Squat
10 Scorpion L/R + Pike Push-up
2 Hollow / Superman rotation
5 slow Turkish get-up
30 sec stretch on own

Metcon

Every 6 minutes for 30 minutes (5 sets)
400 m run
15 thrusters (45#)
20 abmat sit-ups

I was able to do the thrusters unbroken and the abmat sit-ups with short pauses.

Round 1 - 4:42
Round 2 - 4:46
Round 3 - 4:54
Round 4 - 4:58
Round 5 - 5:11

I feel like I scaled it correctly.  I should have gone heavier on the thrusters and maybe scaled back the run.