Pull-ups - Metcon - Accessory

Friday, July 31, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Inversions

HS hold - 2 times, 10-15 seconds

HSPU 2 abmat - 2 reps

HSPU 1 abmat - fail

HSPU 2 abmat - 1 rep

Pull-ups

Every 2 minutes for 16 minutes (8 sets)

Pronated strict pull-ups (2-4 reps)

rest 10-15 seconds

Mixed grip strict pull-ups (2-4 reps)

4/2

3/2

3/1

3/1

3/1

3/1

3/1

3/1

I was pleased with the pronated pull-ups.  Instead of supinated, I did mixed grip and that worked out well also.

Metcon

EMOM 12 (6 sets)

Station 1 - Thruster (65#)

Station 2 - Sit-ups

This was supposed to be for maximum reps.  I opted to give an honest unbroken effort and then rest.  I ended up doing 10 unbroken thrusters and 10 sit-ups in each minute interval.  The thrusters were around 30 seconds and the abmat sit-ups were 25 seconds.  I rested the remainder of the minute for 120 total reps.

Accessory

Every 2 minutes for 12 minutes (3 sets)

Station 1 - Cossack Squat to single arm press (6 each side) 15#

Station 2 - L-crunch - 15 reps

The KB was a little light at 15#, but better 15# than 35#.  This was a new movement for me.  The L-crunch originally called for 30 reps, I scaled to 15 reps.  The efforts were taking me about 30 seconds and allowing 90 seconds rest.

Programming was directly from Crossfit Golden for 7.31.20

Sharkk Fitness - RTS 1

Thursday, July 31, 2020

Sharkk Fitness

1815 - 4 of us including Floyd and Josh

Warm Up

Should mobility, 3 sets of 4 dips.

Steel Mace

3 rounds of

360 + Plyo Skater (16)

360 + Reverse Lunge (12)

360 Uppercut (16)

Switch Squat (24)

This was a very technique driven day as the first three movements were new to me and Floyd.

360 + Plyo Skater - 360 to right side, switch right hand above left, hop to left side, allow mace head to follow through and point down to 5:00 position

360 + Reverse Lunge - 360 to right side, switch right hand above left, lunge right leg back, allow mace head to follow through and point down to 5:00 position

360 Uppercut - 360 to right side, switch right hand above left (right thumb pointing down), rotate 90 degrees to left side, rotate bringing left elbow back and right elbow at the same level pressing into the uppercut.  

We were supposed to do body weight stuff as well, but ran out of time.

Track Thursday

Thursday, July 30, 2020

RV Track

1100

Warm Up with Hip Hammy flow at home.  800 m warm up jog at the track.

Track

3 x 800 m (200 m walk between efforts)

Despite feeling good today, these were slow at:

4:14

4:22

4:28

I am definitely going to get back to short distance efforts (200 m and 400 m to improve top end speed).

Push Press - Metcon

Wednesday, July 29, 2020

Home Gym

1230

Warm Up

Hip Hammy

Wrist Mobility

Inversions

3 x max effort hold (20-30 seconds)

2 x HSPU to 2 abmat

1 failed attempt HSPU to 1 abmat

Barbell Warm Up

5 Good Mornings

5 Back Squats

10 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

Shoulder to Overhead Complex

2 Push Press + 3 Push Jerk

Take 15 minutes to build to heavy

45, 55, 65, 75, 85

95, 105, 115

Metcon

15-12-9

Push Press (65#)

Box Step Over (50# DB to 20" box)

directly into

15-12-9

Push Jerk (65#)

Box Jump Over (20")

This was deceptively difficult.  The Rx workout would be a 115# barbell for men and 85# barbell for women.  I dropped to 65# and was still needing 2 sets on the S2O.  The box step overs really had me winded.  The box jump overs were faster and less taxing.  I finished the first half at 6:20 and the second half at 13:25.

Programming was inspired by Comptrain for 7.28.2020.  This is the first time I used the dumbbells I bought.

Bag Class

Tuesday, July 28, 2020

Sharkk Fitness

1715 - Amber, Diya and me

Worked on switch jab combinations

Tempo Run

Tuesday, July 28, 2020

Pomona Lake Number 2

1000

2.59 mile run (10:30/mile pace)

Out of Stock Equipment

Concept 2

I placed my name on the weight list for a Concept 2 Ski Erg and Rowing Machine on May 20th.  My name finally came up for the ski erg and floor stand on July 24th, but I am going to forego the purchase in favor of the rowing machine.

The rowing machine is a more universal piece for high intensity interval training and will set up well in the basement over the winter.

UPDATE 7/28/20:  My name came up on the wait list and received a confirmation e-mail for my rower purchase!

Rouge Fitness

I also got an e-mail for the Matt Chan 1.2 Barbell on July 24th and despite getting to the website in minutes, it was already sold out.  I subsequently put my name back on the weight list

EliteFTS

I still want the 14x16x18" squat box.  I briefly considered the Titan Fitness 12x14x16" plyo box.  It is in stock, only $69.99 and includes free shipping versus the $150 EliteFTS model which will also have an unknown shipping cost.  I checked my leg length and the perfect box squat for me is about 15" so both will meet the objective, however the EliteFTS box will certainly be more stable with 50% more volume and mass.

York Barbell

I have continued to poke at the York Barbell website hoping to order a standard curl bar and colors.  I keep being met with the notice that "Due to heavy volumes, we have temporarily suspended ordering. Please check back within 24 hours."

UPDATE 9/1/20: Random luck, I was browsing the website and was able to order a barbell and collars.

Misc

I also need some resistance bands and plate storage, but otherwise am fully equipped for home training.  

I still peek at Titan Fitness for silencer pads.

Titan Fitness - $149 free shipping

PRx Performance - $184 + $33 shipping

Rogue Fitness - $249 + $30 shipping

These are quickly falling off my list as I have not been programming as much Olympic Lifting.

UPDATE 9/14/2020 - In stock and I grabbed a set of the Titan Silencer Pads.

The "La Yunta 93" Strongman Yoke is back in stock at Raptor Fitness Supplier for $485 and I wish I was in a position to get one of these.  However, I will continue to wait until I have a bigger gym space.

The 5.11 Tactical Plate Carrier is still in stock at Rogue Fitness for $199, but cast or laser cut plates are still out of stock.  I definitely want to wait until I am at 175# body weight to build a 20# weight vest (additional $60).  I may still order the 5.75# plates and throw in 6# of scuba weights.

Nutrition Update Week 8

I have stayed on the 183# plateau dipping briefly to 181.5# before climbing back up.  I feel like my portion size is large.  I certainly have enough calories to train.  However, I am still maintaining excess body fat.  I need to reduce portion size to make sure I feel hungry between meals.

I checked my waist diameter today at 38.5" (183.5#).  This compares favorably compared to 42.0" (194#) on January 8, 2020.

In the past 2 days, I have started incorporating Ascent protein drinks post workout for recovery and to reduce hunger.  A full packet 31 grams includes 25 grams of protein and a total of 120 calories.  I started with half a package just to make sure that my body tolerates it well.

For reference, I am pretty quick to grab 5 macadamia nuts which have about 115 calories or a dozen cashews which would be 108 calories.  

The Vanilla Bean flavor is quite tasty.  The first day, I mixed a shake with 4 oz water, 4 oz milk, half banana and ice.  The second day, I mixed a shake with 8 oz of water poured over ice.

Deadlift - Metcon

Monday, July 27, 2020

Home Gym

1330

Warm Up

Hip Hammy

Wrist mobility

RDL with empty bar

Deadlift 5x135, 5x165#

Deadlift

5 sets of 4-5 reps

rest 2-3 minutes between sets

5x185

5x205

5x215

5x225

5x235#

These all felt pretty good

Metcon

3 Rounds of

50 double unders

20 KBS (35#)

15 burpees

rest 1 minute between rounds

Round 1:  5:56

Round 2:  5:19

Round 3:  5:29

I could not get the double unders going today.  I am not sure if I should have taken a longer break before starting the conditioning or if something else was going on.  The KBS were great and I did them in sets of 14/6.  The burpees were no worse than expected and I steadily slogged through 15.  The 1 minute break was huge.

Workout was taken from Crossfit Golden programming for 07.27.20.  I scaled the rounds down from 4 to 3 and used the girls weight for the kettlebell swings.

Long Run Sunday

Sunday, July 27, 2020

Rocky Mountain Greenway Trail

1000

Bench Press - Metcon

Saturday, July 25, 2020

Home Gym

1600

Bench Press

16x75

12x95

8x115

4x135

2x155

1x175 (plan was a double, but it got heavy)

Metcon

2 rounds of

20 wall ball sit-ups (throw to 48" target)

20 box jumps (20")

15 KBS (35#)

9 Pull-ups

This was a pretty tough workout.  The wall ball sit-ups were 10/5/5 the first round then 8/4/4/4 the second round.  The box jumps were steady and unbroken.  I originally considered 24" but I did not have it in me.  The KBS were the easiest and I should have stuck with 21 reps.  The pull-ups were all singles.  I finished in 12:18.

The conditioning was inspired by Comptrain which called for "Ladybug" which is 3 times through of 1 round of Kelly followed by 1 round of Helen.  A round of Kelly is 400 m run, 30 wall ball shots and 30 box jumps.  A round of Helen is 400 m run, 21 KBS, 12 pull-ups.  I started by scaling the volume.  Then due to rain, I decided to skip the runs (so as not to slip on the box jumps).  Finally, I scaled the rep scheme as well.

Sharkk Fitness - Bag Class

Saturday, July 25, 2020

Sharkk Fitness

0900 - me and Floyd

Start off going easy on the bag, then combinations, roll drills, slip drills, working slips and rolls into combinations.

SLIPS - Rope Climbs - OHS - Thrusters

Friday, July 24, 2020

Home Gym

1800

Warm Up

Foam roll

Hip Hammy

Wrist Mobility

SLIPS

Scales - Front Scale / Back Scale max effort 2 attempts each leg (holding 15-25 seconds)

L-Sit - EMOM 4 max effort (holding around 10 seconds)

Inversions - 

HS hold - 10 seconds

2 abmats - 2 reps

1 abmat - 1 ugly rep

book - failed attempt

1 abmat - no rep

2 abmats - 1 rep

Plank - on hands - 1 minute left leg raised, 1 minute right leg raised

Rope Climbs

EMOM 5 max effort legless rope climbs - made it to the top on the first one and then hand over hand 4-6 times

OHS

Every 90 seconds for 15 minutes (10 sets)

Hang Power Snatch + 2 Overhead Squats

Build over 10 sets

45, 55, 65, 75, 80

80, 75, 75, 75, 75

Metcon

For time:

30 DU

50 Thrusters (45#)

30 DU

I did the first set of DU in 2 sets 24/6

The thrusters were tough and I went 12/8/7/7/8/8 with significant pauses between sets

The second set of thrusters were unbroken

Total time 5:49

OHS complex and metcon was inspired by Crossfit Golden programming for today.  I added SLIPS as I like to do that at least once a week and it is a great warm up.  I added the rope climbs as it has been a while.

Sharkk Fitness

Thursday, July 23, 2020

Sharkk Fitness

1715 - 2 of us - Amber and me

1815 - 3 of us - Floyd, other guy and me

Bag Class

Combinations then added slips, double ups on one side.

right cross to the body

left hook to the body

left to the head

right to the head

left to the head

right knee

Learned push kick and teep kick

RTS I

SM - 3 rounds of 8 reps

Uppercut Press (right)

360 Ballistic curl

Uppercut Press (left)

DB - 3 rounds of 12 reps

Seesaw overhead press

Alternating row

Alternating curl

Body Weight - 3 rounds of 8 reps

Pike Push-ups

Bear Series

Up-Up-Down-Down (plank push-ups)

KB - 3 rounds of 10 reps (I only did 2 rounds)

Deadlift

Swing

Clean and Squat

Quotes

I don't stop when I'm tired, I stop when I'm done. - David Goggins

I will do today what others won't, so I can do tomorrow what others can't. - Jerry Rice

You can’t get much done in life if you only work on the days when you feel good. - Jerry West

Sharkk Fitness - Bag Class

Tuesday, July 21, 2020

Shark Fitness

1715 - 5 of us Amber, other girl, Ratna, Diya and me

Combinations

warm up

One - 1-low kick

Two - 1-2-low kick

Three - 1-2-3-low kick

Four - 1-2-3-2-low kick

Five - 1-2-3-2-3-low kick

Six - 2-3-2-low kick

Seven - 3-2-3 low kick

Eight - right upper cut-left hook-right cross-low kick

Nine - left upper cut-right cross-left hook-low kick

Finish with 50 power kicks each leg

Back Squat - Metcon

Monday, July 20, 2020

Home Gym

1900

Warm Up

Jumping Jacks (30 sec)

Hip Hammy flow

Lat stretch

Back squat - 45, 95#

Back Squat

5-5-5-3-3-3-1-1-1

5x135

5x145

5x155

3x165

3x175

3x185

1x195

1x205

1x215 - video

Metcon

AMRAP 10

10 box step ups (24")

10 lateral burpees over the bar

10 strict press (65#)

My original plan was 75#, but the 65# felt heavy today.  I maintained consistent rounds around 3:30 and finished 2 rounds + 25 reps in 10 minutes.  I finished the round at 10:27.  I was steadily pacing the step ups and the burpees.  The strict press I split 5/5.  

This was a good workout with elements snagged from main site and CFG programming.  Main site also included ring push-ups and I want to get some of those going on an EMOM.

Long Run Sunday

Sunday, July 19, 2020

Rocky Mountain Greenway Trail

0730

4.51 miles (13:28/mile pace)

Nutrition Week 7

I have been able to maintain a healthy athletic diet with very little snacking and very little refined / processed sugar.  My weight has stayed stable at 183#.  If I want to continue to lean out, I will have to reduce caloric intake.  There are opportunities to reduce processed carbohydrates such as bread (for lunchtime sandwich and with dinner).  I could also start counting the macadamia nuts I eat as a snack.  The best would be to begin to reduce portion size and be comfortable being a little hungry at the end of a meal.  

That hunger is simply a reminder from my brain that my fat stores are not as high as they once were.  I need to remember that given the ease at which calories can be acquired, high fat stores are not required for survival.

I am still looking forward to checking my A1C in another 5 weeks.

SLIPS - Powerlifting - Metcon

Friday, July 17, 2020

Home Gym

1330

SLIPS - 20 minutes

Scales - Front / Back holding 15-20 seconds each leg twice

L-sit - 3 x roughly 10 second hold, with 50 second rest

Inversions 

hold

2 abmats - 2 reps

1 abmat - 1 rep

text book - fail

negative to the floor

2 abmats - 2 reps

1 abmat - 1 rep

Plank - Hold on elbows 90 seconds

Deadlift

16x95

12x135

8x165

4x185

rest 2-3 minutes between sets

Bench Press

5-5-5 x 135#

3-3-3 x 155#

rest 2-3 minutes between sets

Metcon

3 Rounds for Time:

20 Box Jumps (20")

15 Sit-ups

10 Tire Flips

13:05 - This ended up being much tougher than I thought.  I was expecting 2:30 to 3:00 per round at a relatively quick pace for each movement.  The box jumps were slow and steady, the sit-ups were fast, but the tire flips were brutal with a good pause between flips and a long pause before getting back to the box jumps.  First round was 4:00, second round 5:00 and third round was 5:05.  It was a good workout.  This is the first time I have trained with the tire since acquiring it a little over a month ago.

I used the box jumps as the core as that was included in the CFG programming for today along with power cleans.  The rest was random stuff that I felt like I was neglecting.  I need to grab the wall ball more often.

Sharkk Fitness - Bag Class

Thursday, July 16, 2020

Sharkk Fitness

1715 - Amber, Diya, Nisha and me

Warm Up

1-2-3-Low Kick

Combinations

One - 1-Low Kick

Two - 1-2-Low Kick

Three - 1-2-3-Low Kick

Four - 1-2-3-2-Low Kick

Five - 1-2-3-2-3-Low Kick

Fun - 1-1-2-3-Low Kick-3

With a regular stance (left foot forward / right foot back; Southpaw is opposite)

1 jab with left hand

2 jab with right hand

3 hook with left hand (can be to body or head)

Low Kick is with foot opposite the last punch

We finished with 50 low kicks each leg

This was a fun class.  Coach Mike spent some time discussing how combinations translate to fighting.  Had I not brought the girls, I definitely would have stuck around for RTS 1

Track Thursday

Thursday, July 16, 2020

RV Track

1000 - with Ratna and Diya

Warm Up

Foam Roll

Hip Hammy

Track

800 m jog to warm up

1600 m - (2:06, 4:15, 6:25, 8:28) - 8:28 new annual best!

rest 3 min

800 m (2:16, 4:22)

Great day on the track.  It was fun to have Ratna and Diya join me.

Metcon - T2B Technique

Wednesday, July 15, 2020

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Jump Rope drills - singles

Metcon

Every 6 minutes for 30 minutes (5 sets)

400 m run

10 HRPU

20 Goblet reverse alternating lunges (15#)

30 DU

Round 1:  30 unbroken DU (4:42)

Round 2:  30 unbroken DU (4:29)

Round 3:  2 sets for DU (4:38)

Round 4:  4 sets for DU (5:00)

Round 5:  30 unbroken DU (4:50)

This was modified from CFG workout for today which called for 750 m row, 10 HRPU, KB (24/16 kg), 30 DU.  I was thrilled with my DU performance, but anxiously awaiting how my calves feel tomorrow.  I felt substantially lighter.

T2B Technique

EMOM 10 

6 kipping leg raises.

I have been neglecting T2B and they came up on the Comptrain workout for today so I put some technique work in.

Sharkk Fitness - Steel Mace

Tuesday, July 14, 2020

Sharkk Fitness

1815 - 5 of us

Steel Mace workout (10#)

Bayonet (4 rounds)

8 squat on each side with SM on side

8 joust each side

Archer Push Up (4 rounds)

8 each side (instead of SM, I scaled to archer on floor)

8 plank row each side

Shoulder Curl (4 rounds)

8 each side (keep SM vertical, I could not do this with my right arm)

8 offset press

Side Lunge (4 rounds)

8 side lunges (prayer pass in center)

8 360 swings

We were resting about a minute between rounds and essentially working at a similar pace.  The whole thing took about 40 minutes.

Tempo Run

Tuesday, July 14, 2020

Pomona Lake Number 2

0830

2.88 mile Tempo Run (11:03/mile pace).  Had to double back to poop and then finished my run.

Back Squat - Metcon

Monday, July 13, 2020

Home Gym

1530

Warm Up

Hip Hammy

Foam Roll

Barbell warm-up (45/95)

Back Squat

5 sets of 2 reps @30X1 tempo

I worked up from 135, 155, 165, 175, 185#

Metcon

For time:

800 m Run

20 Pull-up

40 OHS (45#)

60 Sit-up

I finished in 16:50 and was fairly pleased.  The run took me 5:10.  I did singles on the pull-ups, strict the first 5 and kipping the last 15.  I broke the OHS into 5 sets of 8 reps.  I broke the sit-ups into 5 sets of 12 reps.

Strength was from CGF for 7.13.20; Metcon was modified from Comptrain "Jackie Legs" for 07.13.2020

Long Run Sunday

Sunday, July 12, 2020

Rocky Mountain Greenway Trail

1000

5.09 miles (12:28/mile pace).  It was really hot and I walked several times.

Bike Ride

Saturday, July 11, 2020

Gios

1530

Easy 15.29 mile ride.  I felt light and fast, but the heat was tough.

Rep Fitness Clearance Sale

Rep Fitness is starting to open up the showroom again as they have limited quantities of stock that has been returned or has inadequate packaging.  I came armed with my list of wants including 35# DB pair, resistance bands, weight tree, change plates and a 25 mm barbell.  I was willing to settle for anything between 20# and 35# dumbbells.

Even at 1:30 after a full morning of customers they had a fair selection including 20kg barbells, V2 Rubber Coated Olympic Plates, heavy kettlebells, sandbags, battle ropes, benches, a pull-up system and single Olympic plates in various weights among other items.  They had a 25# pair of rubber grip hex dumbbells and a 27.5# pair of rubber coated hex dumbbells.  They also had a lot of weight for adjustable dumbbells.

I also looked at 3100 folding rack accessories and they had j-cups and spotter arms.  I have both and decided to hold off.

I ended up grabbing the pair of 27.5# dumbbells for $0.75/lb and my sales rep was kind enough to throw in a free t-shirt (normally $20 on clearance for $10).  The dumbbells worked out to $41.25 (with tax $43.21).  That is a substantial discount versus the retail price of $65.

I would still like to get a pair of 35# dumbbells, but this certainly gives me a great training option as the 50# dumbbells while standard for competition are pretty beefy for me to train with.

Sharkk Fitness - Bag Class

Saturday, July 11, 2020

Sharkk Fitness - Coach Mike

0900 - 5 of us

Bag Class

Bag class is kickboxing done on the bags.  I was using the Haysabusa bag.  It was the softest and lightest.  They had an intermediate bag and then a legitimate heavy bag.  We were essentially doing 3 minute rounds with some other movements thrown in like squats, jumping jacks or push-ups.

The combinations were called out and then we would execute.  For example 1-2-3 low kick would be jab left, jab right, jab left, low kick right.  We always kick with the leg opposite the last movement.  Sometimes we would switch legs.  Later in the class we also put them together.  We finished with a high kick drill.

Mike suggested I get my own pair of gloves if I wanted to continue coming to bag class.  I ended up ordering a $35 pair of 16 oz. Venum Contender gloves from Amazon.  The price point was reasonable and the weight is based on sparring weight class.  I could have gone lighter as I am just training, but at this price point, I do not mind making a mistake.

If I wanted a Hayabusa bag at home, they run about $169.

I would feel comfortable bringing the kids to bag class.

Nutrition

Friday, July 10, 2020

Over the past week my weight has stabilized around 183#.  This is down 12.5# over 6 weeks at a very healthy rate of change of 2#/week or approximately 1% of body weight.

For now, I want to continue on the no snacking, no refined sugar athletic diet adjustment.  I feel like I have plenty of energy. 

I am 1.5# away from ordering the 14# vest and 7.5# away from ordering the 20# vest.

Sharkk Fitness

Thursday, July 10, 2020

Sharkk Fitness

1815 - 8 of us

We went through 5 movement groups with KB, SM (steel mace) and DB

Press (3 rounds)

KBx12

SMx24

DBx12

Dead (3 rounds)

KBx8

SMx10

DBx8

Swing (3 rounds)

KBx15

SMx30

DBx12

Squat (3 rounds) - I only did 2

KBx12

SMx24

DBx10

Curl (3 rounds) - I only did 2

KBx15

SMx12

DBx12

Class is designed for 45 minutes and I was already over.  I started with a 35# KB, but switched to a 25# KB.  I used a 10# steel mace the whole time.  I used 17.5# dumbbells.  I cannot remember the last time I did curls.  Definitely changing things up.

Track Thursday

Thursday, July 9, 2020

RV Track

1000

Warm Up

Hip Hammy flow

800 m jog

WMCF pull toe, opposite hand to opposite leg

Workout

6 x 400 m (rest 200 m walk between efforts)

1:59

2:01

2:00

2:07

2:09

2:12

My legs felt horrible and it was a mental win just to get through the workout.  My hamstrings and groin were especially stiff.  Fortunately, I made it through the workout unscathed.  The RV football team was on the infield starting their summer conditioning sessions.

Back Squat - Metcon

Wednesday, July 8, 2020

Home Gym

1300

Warm Up

Jumping Jacks

Hip Hammy Flow

Wrist mobility

Pass throughs

Barbell warm up

Back Squat

Every 2:30 for 12:30 (5 sets)

3 reps @30X1 tempo

I loaded

135

145

155

165

165#

The tempo made this really difficult

Metcon

3 Rounds for time of

20 Back Squat (165/105)

10 C2B

I scaled this to 95# and strict pull-ups.  I finished in 14:54.

Round 1 was OK at 10/10 and singles on the pull-ups (4:20)

Round 2 was tough at 8/7/5 and singles (5:20)

Round 3 was tough at 6/6/5/3 and singles (5:14)

Programming was from Crossfit Golden.

Sharkk Fitness

I decided to start a membership at Sharkk Fitness.  Unlimited classes are $110/month.  For July they have classes 5 days/week

Monday - 1100 - Lifting

Tuesday - 1715 - Bag Class / 1815 - RTS Level 1

Wednesday - 1100 - HIIT

Thursday - 1715 - Bag Class / 1815 - RTS Level 1

Saturday - 0900 - Bag Class / 1000 - Dutch Drills

My plan is to attend Tuesday/Thursday/Saturday.  Spaces in classes can be reserved via text.

Crossfit was costing around $10/training session.  If I can go to Sharkk Fitness 2-3 times/week it will work out to $11/class.

Tuesday, July 7, 2020

Sharkk Fitness

1815

Diya and Nisha joined me along with two other members (5 total, 10 person cap)

We went through a series of kettlebell combinations and mace movements

KB Combo 1

3 times through with Left arm & Right arm, 6 of the following sequences - Single Arm

Swing

Clean

Snatch

High Pull

KB Combo 2

3 times through with Left arm & Right arm, 6 of the following sequences - Single Arm

Row

Deadlift

Swing

Clean

Squat & Press

Windmill

KB Combo 2

3 times through, 6 of the following sequences

Row

Clean & Squat

Press

Full Swing

Dead Stop

Steel Mace Fundamentals

Between sets, we were supposed to do 20 reps of mace movements

Ballistic Curls

Switch Squats

360s

Front Squats

Archer Press

Shoulder Curl

Barbarian Squats

First combo, I did switch squats

Second combo, I did half switch squats and half 360s

Third combo, I did 360s

Single arm kb work is not something I have done much of.  That was fun.  The clean and snatch were a little tough, I need to work on technique.  Overall I felt good.

They have a very friendly atmosphere and for now, while classes are below capacity, they are willing to let the kids tag along.  Bonus!

I am glad to be back in a group setting.  The  MMA Strength and Conditioning combined with my running and home Crossfit workouts should result in a nice balance.

The Genesis Training Center has a ton more classes and can accommodate a free trial so I would like to drop in on some of those like Boxing which goes 4 days a week at 5 PM or 6 PM depending on the day.

Tempo Run

Tuesday, July 7, 2020

1200

Pomona Lake Number 2

2.57 miles (10:51/mile pace)

5.11 TACTEC Plate Carrier

I have been able to continue my journey as an athlete with proper fueling for a little over 5 weeks.  I will get my A1C checked again in another 7 weeks and will hopefully be sitting in a better position.

The carrot for me will be purchasing a weighted vest from Rogue Fitness, once I move past 175 pounds body weight.  Training with the 20# vest will be a good reminder of why athletes consume calories in quantities sufficient for sport, but not maintaining body fat.

They currently cost $199 and the plates are another $60 for the 8.75# pair of USA Cast Vest Plate Pair.  Patches can be ordered for an additional $5 each, but I think I will just grab some from Amazon if I am so inspired.

I have seen these occasionally come on sale for $159 and I am certainly willing to wait.

These certainly seem pricey for a weighted vest and the other options are between $100 and $150.  While a significant savings, not significant enough for me to just get what I want.

UPDATE:

My weight dipped down to 179.0# on 9/13/2020 and I am getting closer to that vest.

I just priced out the 5.11 TacTec Plate Carrier for $199.99 + 5.75LB Weight Vest Plate Pair for $43.00 + $30.65 Shipping & Handling + $12.32 Tax = $285.96.  Ouch!

Powr Performance - Vest $114.99 + 14# Powr Plates for $42.99 + $8.98 (2) patches + $21.99 shipping = $188.95.  That is a pretty significant savings.  For Labor Day, they had a 15% off code that would have covered the cost of shipping.

UPDATE (11/29/2020):

The 5.11 Plate Carrier is on Black Friday sale for $149.99 and free shipping.  Considering I have yet to use the knock off plate carrier that I purchased.  Not in a hurry to buy this.  Plus I gained 9# and now weigh in at 188#

Snatch

Monday, July 6, 2020

Home Gym

1800

SLIPS - 20 minutes

Muscle Snatch

65

75

80

85

90#

Overhead Squat

3x45

3x50

3x55

3x60 - video

3x65#

Squat Snatch

65

75

75

75 - video

75#

Trained with Ratna today.  It was fun to have a workout buddy.

Deadlift

Sunday, July 5, 2020

Home Gym

1700

Warm Up

Hip Hammy

Banded Glute Bridge

Romanian deadlift

Deadlift

12x95

10x135

8x165

6x185

4x205

2x225

2x245

Rest 2-3 minutes between sets.  This was good loading for me.  Last time I got a little carried away.

Long Run Sunday

Sunday, July 5, 2020

Rocky Mountain Greenway Trail

0630

5.01 miles (12:04/mile pace)

Calf Sleeves

I have been wearing CEP Calf Sleeves for about a decade, usually post run.  This year, I have been wearing them more often during runs and wanted to get a fresh pair.  Apparently, they are now on version 3.0.  I sized up again.  Based on my calf diameter 14.5 inches, I should wear a III (12.5-15 inches), but I want a little looser fit and opted again for a size IV.

I ordered from Road Runner Sports and was able to use both of  my gift cards and also received free shipping!

Track - Mile Test

Friday, July 3, 2020

RV Track

1000

Warm Up

Hip Hammy Flow

Line drills

Jog 400m - 300m

Mile Test

8:38 - I felt like this was an honest and well paced mile effort.  800 split was 4:17 so I did not slow down much on the back half.  My top end speed left a little to be desired.

I finished with an 800 m in 4:40

My goal at the beginning of the year was an 8:00 minute mile and I was a little off of that pace.  But it was still a substantial improvement.  My other goal was a hand stand push-up.  I moved closer to that goal and can press up from an abmat.

On the nutrition front, I am down 11 pounds over 5 weeks, based on cutting out processed sugar and snacking between meals.

Bench Press - Metcon

Thursday, July 2, 2020

Home Gym

1230

Warm Up

Wrist Mobility

Face down / Face up scorpions

Pass throughs

12x45 Bench Press

Bench Press

rest 2-3 minutes between sets

12x75

10x95

8x115

6x135

4x155

2x165#

then

2 sets of 6 reps 135# 3 board bench press.  It was fun to finally play with the boards.

Conditioning

4 rounds for time of

400 m walk

20 abmat sit-ups

10 box step ups (24")

3 pull-ups

I ended up adding a 50# sandbag to the walk for the last 3 rounds.  This was a good WOD that rested my calf and also focused on some core and single leg work.  It took me 30:01 to finish the 4 rounds.

Metcon programming was adapted from CFG which had 800 m run, db snatches and db box step overs.

Strict Press - Metcon

Wednesday, July 1, 2020

Home Gym

1230

Warm Up

Hip Hammy Flow

Wrist Mobility

Push-ups

barbell warm-up

Strict Press - 45, 55, 65

Strict Press

Every 2 minutes for 20 minutes (10 sets)

Strict Press - 2 reps

I worked up from 75, 85, 95, 105, 110, 115, 120, 120, 120#

Metcon

AMRAP 10

15 Burpee

10 Push Press (65#)

5 Pull-up

I completed 2 Rounds + 20 Reps in the 10 minutes.  I finished the 3rd round after time was called.

Programming was adapted form Crossfit Golden programming for 7.1.20

Equipment

I still love the new plates and my Hi Temp 45# pair and 25# pair are now in storage along with my 5# technique plates.  I am not any closer to ordering calibrated change plates.  I will stick to my trusty Weider Plates from Big 5 Sporting Goods.

I weighed my current change plates at 

2.469 (-1.24%, -14 grams)

2.477 (-0.92%, -10 grams)

5.076 (+1.52%, +35 grams)

4.873 (-2.52%, -58 grams)

Not bad, considering I paid roughly $1/pound for them.

2.5# - LB change = $20 Equalizer = $10 Standard = $6 Rogue $33.50 plus shipping Vulcan $31.99

5.0# - LB change = $40 Equalizer = $15 Standard = $11 Rogue $44.00 plus shipping Vulcan $54.99

10#  - LB change = $85 Equalizer = $30 Standard = $22 Rogue $85.00 plus shipping Vulcan NA

Rep Pound Change plates have no accuracy specification, per Garage Gyms within 1%

Equalizer Plates are guaranteed to within 2% of stated weight

Standard Plates have no accuracy specification

Rogue Change Plates are +/- 10 grams

Vulcan have no accuracy specification