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.
I felt pretty good with these. I should have started at a heavier weight and made smaller jumps
Death by Thruster
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.
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.
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.
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.
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#
Burpee over KB
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.
8x200 m with 200 m walking recovery between efforts
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
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#.
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
I still like the Comptrain programming, not sure why I opted for CFG programming today
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.
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
400 Meter Run
Lateral Barbell Burpees
800 Meter Run
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.