Sunday, August 30, 2020

D'Evelyn Virtual 5K

Saturday, August 29, 2020

Home Gym


The Capolla family along with Mafwa and Mirna joined our family for a virtual 2K/5K fundraiser.  We marked the course around 5:00 PM and everybody took off around 6:30 PM.  There were 6 people for the 2K and 4 of us for the 5K.  I was the only one running the whole thing.

I was hell bent on making it a solid effort.  I clocked the first 1K at 5:21 and was at 15:20 at the turnaround.  I finished in 31:09 and was thrilled with the effort.

Strava has the "official distance" at 3.13 miles and an average pace of 9:58/mile.  That is the fastest I have run in a long time.

Strava splits

Mile 1 - 9:30

Mile 2 - 10:13

Mile 3 - 10:18

Last 0.13 - 9:04

Sharkk Fitness - Bag Class & Dutch Drills

 Saturday, August 29, 2020

Shark Fitness

0900 - Floyd, Josh and me

Bag Class

Worked on finishing combinations with striking.  Worked on foot work.  Did rotations hitting the pads and hitting the bag.

Dutch Drills

Josh and I put on the shin guards and worked on checking and striking.

Friday, August 28, 2020

Back Squat - Metcon

 Friday, August 28, 2020

Home Gym


Warm Up - Hip Hammy sequence, configuring squat rack

Back Squat

Warm up with 45, 95, 135

Working sets - 5 sets of 5 reps with 2-3 minutes rest between sets




185 - video



Every 5 minutes for 15 minutes (3 rounds)

400 m run

15 DB Burpee Box Step Over (50/35)(24/20)

I did the runs, but scaled to 9 unweighted burpee box step ups (20").  This allowed about 1 minute rest between rounds.  It was a good bit of conditioning.

Programming was a combination of back squat from for 200827 and the metcon was from CFG for 8.27.20.

Sharkk Fitness - RTS I

Thursday, August 28, 2020

Sharkk Fitness


3 AMRAP 10

Set 1:

Bear Series x 10

DB Curl x 10 (17.5)

DB Press x 10 (17.5)

I got through 4 rounds

Set 2:

Breakdancers x 10

SM 360's x 10

SM Switch Squat x 10

I got though 2 rounds + 10 breakdancers

Set 3:

Shoulder Tap Push-ups x 10

KB Clean and Squat Press (12 kg)

KB Reverse Curl (12 kg)

I got through 2 rounds + 2 shoulder tap push-ups

I gave my verbal notice to end my membership at Sharkk Fitness.  That satisfies my 3 month commitment on a gentleman's agreement and provides 30 days cancellation notice.  I will stay in the system for a year if I choose to re-enroll.  I can also do punch cards for 6 visits at $50.  As an individual that would be a great deal for me and I may continue with RTS I once/week instead of having an unlimited membership.

I enjoyed the workouts.  I was introduced to a lot of new movements and it is a good training atmosphere.  It was really cool of them to allow my wife and kids to drop in on my membership.  If anyone were interested in kickboxing or general fitness, I would not hesitate to recommend Sharkk.

I really enjoyed bag class.  I liked throwing combos and kicking the heavy bag.  It was a treat to work on footwork and I should probably go to Dutch Drills tomorrow.

On the other hand, the RTS workouts felt uninspired and random at times.  I have no problem with body weight conditioning, dumbbell and kettlebell work, but I joined primarily for steel mace and Indian clubs.  Further, I prefer cycles to build on certain performance techniques, for example a deadlift cycle for Crossfit athletes.  Also my personality started to clash with some of my cohorts who enjoyed chatting, did not mind late starts and early finishes.

Regardless of my future fitness endeavors, my one clear take away will be training with the steel mace.

Thursday, August 27, 2020

Track Thursday

Thursday, August 27, 2020

RV Track


Warm Up - 700 m jog

Workout - 6 x 400 m with 100 m walking rest between intervals (~1:30 rest)


I was feeling really sluggish today and it was a mental victory to finish the workout and stay on a 8:00 min/mile pace.

Wednesday, August 26, 2020

HSPU Technique - Metcon

 Wednesday, August 26, 2020

Home Gym


Warm Up - jumping jacks, hip hammy

HSPU Technique


2 reps to 1 abmat - PR!!!

1 rep to 1/2 abmat (world geography book) - PR!!!

failed attempt to ground

1 rep to 1 abmat


For Time: 60-40-20 of

Calories Row

Reverse Lunges

Wall Ball Shots (14#)

2X single under (120-80-40)


30:00 CAP

I got through the first round in 19:57.  It was brutal.  The pain started with the WBS and I broke those up into sets of 10.  I was planning on doing DU, but quickly bailed.  The push-ups started 10-5-5-5 and ended with 2's.  The second round was OK, until the WBS, again doing sets of 10, I got through all 40 and the clock said 29:58 as I was walking to the jump rope.  Best sweat angel I have had in a while.

Monday, August 24, 2020

Long Run Sunday on Monday

 Monday, August 24, 2020

Rocky Mountain Greenway Trail


4.10 mile run (11:48/mile pace)

Sunday, August 23, 2020

15 Mile Bike Ride

 Saturday, August 22, 2020

88th Parkway to US 93 and Back


15.16 mil ride (12.8 mph average speed)

Sharkk Fitness - Bag Class

 Saturday, August 22, 2020

Sharkk Fitness

0900 - Mike, Josh and me

Warm up with easy combos then warmed up with battle ropes.  Worked on footwork and moving in and around for jabs and cross.  Learned ghost step, pivoting away as if going to run backwards.

Friday, August 21, 2020

Skilz - Strongman Metcon

Friday, August 21, 2020

Home Gym


Warm Up

Jumping Jacks
Hip Hammy
Wrist Mobility

HSPU Technique

Every 2 minutes - max effort
Handstand Hold - 20 sec
HSPU 2 abmat - 3 reps
HSPU 1 abmat - 1 rep
HSPU book - failed attempt
HSPU 1 abmat - 1 rep
HSPU 2 abmat - 2 rep

Rope Climb

Every 90 seconds max effort x 4 attempts

Strongman Metcon

For Time:

400 m run
5 tire flips
400 m run
5 stone to shoulder (70#)
400 m run
5 tire flips
400 m run
5 stone to shoulder

I grunted through this in 13:54.  The runs started at 2:30 and slowed quickly.  The strongman efforts were 30 to 45 seconds.

Abmat sit-ups

Finished with Tabata sit-ups (20 seconds on 10 seconds rest for 8 intervals).  I managed 65 reps.  I started with 9 reps the first 2 intervals, but fell off of that pace.

Programming was my own.  I was looking for a pivot workout.  Substituting rope climb for pull-up and playing with the strongman equipment.  I was targeting a 20 minute workout and should have added 2 more sets with 400 m runs and axle bar deadlifts. had tabata work, CFG had back squat and wall ball shots and I had my fill of wall ball shots on Wednesday.  Vintage Crossfit's interpretation of Comptrain was really good and I may opt for that in the future.


For Time (25 minute cap)
5 Rounds of
21 cal row
18 DB snatch (50#)
15 Burpee
12 DB box step up (50#)

Steel Mace Movements


360 + Ballistic Curl


360 - uppercut - switch squat - switch squat

360 - curl - side lunge

X - Box Squat series - bell down squat, switch, opposite side bell down squat, bell at shoulder press up, bell at opposite shoulder press up

Jedi Squat - one arm 360 (hold in right hand, swing over left shoulder, stabilize and do squat with mace held out in front

360 - Plyo Skater

360 - Reverse Lunge

360 - Uppercut

Switch Squat

Uppercut Press (right/left)

Front Squat

Archer Press

Shoulder Curl

Barbarian Squat

Sharkk Fitness - RTS I

 Thursday, August 20, 2020

Sharkk Fitness

1815 - Mike, Hammer and me

Today's class was a little weird.  We did drop sets 12, 10, 8, 6 of the following movements


Front Squat



OH Press - I skipped these in the interest of time


The movements themselves were familiar, but certainly not what I signed up for.  Also the barbells seemed to be less than 45# with a small diameter.  Maybe they were 35# or even lighter.

Deadlift - bar + 100, 120, 130, 140#

Front Squat - bar + 20, 40, 50, 60#

Curls - 17.5, 20, 25, 30#

Rows - bar + 20, 40, 50, 60#

OH Press - skipped

360's - 10# (choked up), 10# at base, 15# (choked up), 15# at base

It was nice to swing the 15# mace and I will likely incorporate it more in the future.

Thursday, August 20, 2020

Track Workout

Thursday, August 20, 2020

RV Track


Warm Up - 800 m jog


400 m - 2:06

100 m walk

400 m - 2:06

100 m walk

200 m - 0:56

Bagged the workout after that as I had to get home to poop.

Wednesday, August 19, 2020

Rogue Rower Hanger


Found this little beauty on Facebook Marketplace for $20.  That is 80% of retail ($25), but when you figure in shipping and handling for $14.22 and tax at $1.77 for a total of $40.99 it is not such a bad deal.  I don't mind having my rower and bench on the floor, but I did want to go ahead and snag this.

She also had "WallBall 6#" listed for $50, but I can grab one of those from Amazon for $66 new and get free shipping so I decided to pass.


After some research on Dynamax Medicine Balls

6# Standard (14") - $85 (Free shipping from Rogue and Amazon, $10 flat rate from Dynamax)
6# Mini (10") - $66 (Free shipping from Amazon, $10 flat rate from Dynamax)

So $50 represents just under 60% of retail and is probably a fair price.  It is still available.

10# Steel Mace

I got a notification that Steel Maces were back in stock at Onnit.  I have been using these at Sharkk Fitness and wanted to get one at the house in order to practice mace movements between Tuesday and Thursday sessions at Sharkk and also to use as a general warm up tool.  Steel Maces from Onnit are available in 7#, 10#, 15#, 20# and 25#.  They also offer a 25# Quad Mace.  I have been training exclusively with the 10# and should I happen to graduate, I will gladly shell out the money for at 15#.  The 7# is shorter and used primarily for petite women or children.

Cost was $39.95 for the mace + $8.71 shipping + $2.19 tax for a grand total of $50.85.  Not unreasonable.

Inversions - Metcon

Wednesday, August 19, 2020

Home Gym


Warm Up - Jumping jacks, hip hammy, wrist mobility


Max effort handstand hold - 20 seconds

HSPU to 2 abmat - 3 reps

HSPU to 1 abmat - 2 attempts, both fails

HSPU to 2 abmat - 1 rep


"Shoot Your Shot"

45 Wall Ball Shot (14#)

30 Calorie Row

15 Deadlift (135#)

I managed 2 Rounds + 15 Reps.  This was a good workout.  I have not done wall ball shots in a while and throwing to the ledge on the side of my house worked well for a target.  I went 15/10/10/10 on the first round and then 10/10/10/10/5 on the second round.  The last round was 10/5.  The row was good and taking around 2:30.  I broke the deadlift up into sets of 5.

Programming was taken from Comptrain for 8.19.20 but called for 20# wall ball and 275# deadlift for men.  The row was Rx at 30 calories for men.

Tuesday, August 18, 2020

Sharkk Fitness - RTS 1

Tuesday, August 18, 2020

Sharkk Fitness

1815 - 4 of us

10 to 1:  360 Ballistic Curl + Bear Series

This was a long grueling set 10 in each direction of 360 with a ballistic curl then 10 Bear Series, then 9 in each direction, etc.  We were doing bear push-ups similar to the following video but without the cobra pose a the end

8 to 1:  Figure 8 Squat Press + Spiderman Push-up

This got long as well.  With the KB movement, the KB starts in the left hand is passed between the legs to the right hand where it swings across and the bell is received in the left hand, a squat is performed and then an overhead press.  Then from the right hand it passes between the legs to the left hand and the series completes for 1 repetition.  The spiderman push ups were better than the bear series, but I was breaking these up as well.

8 to 1 Uppercut + Hindu Squats

I only did the round of 8 and spent the last 5 minutes of class foam rolling.  The uppercut starts with the head of the mace back, holding the mace on the right hand side in a double overhand grip.  The left knee goes back and then goes forward with the mace rotating to perform the uppercut.  Do all 8 on one side and then all 8 on the other.  Hindu squats were interesting and I may incorporate them into my body weight workouts.

Finished with foam rolling.

Tempo Run

 Tuesday, August 18, 2020

Little Dry Creek Trail


2.57 mile run around Pomona Lake Number 2 (11:28/pace)

Squat Snatch - Metcon

 Monday, August 17, 2020

Home Gym


Warm Up - Hip Hammy, Wrist Mobility, Pass throughs, build up squat snatch from 15, 35, 45, 50, 55, 60#

Squat Snatch

Every 2 minutes for 14 minutes

2 Squat Snatch

70 - failed 2nd rep



9 Burpee over barbell
6 Box HSPU
3 Power Snatch (65#)

I was going along at about 3 minutes per round and finished with 3 Rounds + 2 Reps.  The burpees were steady.  Box HSPU were 3/3 and the snatches were singles.

Programming was adapted from CFG for 08.17.20

Long Run Sunday

Sunday, August 16, 2020

Rocky Mountain Greenway Trail


4.16 mile run (11:53/mile pace)

Saturday, August 15, 2020

Bike Ride

Saturday, August 15, 2020

US93 and back


Easy spin on the Gios out to US93 and back.  15.31 miles (12.8 mph)

Sharkk - Bag Class

Saturday, August 15, 2020

Sharkk Fitness

0900 - Floyd and me

Warm up with some 360s and steel mace movements from earlier in the week

Worked on slips, rolls and timing with the striking sticks (pool noodles)

Friday, August 14, 2020

Track Workout

Friday, August 14, 2020

RV Track


Warm Up with Hip Hammy and Squat Therapy at home, 800 m jog around track


4 x 400 m with 200 m walking rest between efforts


I was originally planning for 6 x 400 at 1:50 pace, but skipped the last two as the air quality due to forest fires was pretty bad.

Thursday, August 13, 2020

Sharkk Fitness - RTS I

Thursday, August 13, 2020

Sharkk Fitness


Warm up with 360 swings

Steel Mace

360 - Uppercut - Switch Squat - Switch Squat - 3 sets of 12 reps

360 - Curl - Side Lunge - 3 sets of 12 reps

X - Box Squat Series - 3 sets of 8 reps*

*each rep consists of bell down squat, switch, opposite side bell down squat, bell at shoulder press up, bell at opposite shoulder press up

Finished with foam roller for thoracic opening.

SLIPS - Bench Press

Thursday, August 13, 2020

Home Gym



Stretch - Hip Hammy, wrist mobility

Scales - Front / Back held 30 seconds each leg

L-sit - Held max effort EMOM 4

Inversions - Hold, 3 reps to 2 abmats, 1 rep to 1 abmat, failed half abmat, 1 rep to 2 abmats, negative to floor

Plank - 30 seconds arms extended right leg up, 30 seconds left leg up, 15 seconds right arm up, 15 seconds left arm up; 30 seconds side plank on elbow each side

Bench Press








1x195 - failed attempts

Dip Bars

The Rep Fitness 3000 series racks have been discontinued and they are an odd size.  Although they are approximately 2" x 3", they are actually 50 mm x 80 mm and some folks could have attachment compatibility issues.  Rep discontinued these racks and now offers 2x2 or 3x3 racks in the PR-1000 and PR-4000/5000 respectively.

I am debating adding some matador bars to my rack.

From Facebook Posting - $85

I have a Rep fitness 3000 series dip attachment. This is only compatible with 2x3” racks with 5/8” hardware. Used only a couple times. Switched racks before I was really able to put it to use. 

From the Rep Fitness website - $89

Dip Attachment for Series Racks

Compatible with PR-3000, PR-3050, SR-3000 and SR-3100 to add strict, weighted, banded dips to your workout.

**Please note that you should add counter weight to any rack that is not bolted to the ground.

For Comparison, the Rogue Infinity Matador are $83.49 and The Titan T-3 Y Dip Bar is $79.99

Mass Storage System

Rep Fitness - $349 + $0 local pickup

Rogue Fitness - $575 + $140 shipping

Titan Fitness (Not Pictured) - $447 shipping included

At some point in the evolution of a gym, equipment needs to get off of the floor.  This is good for cleaning, maximizing space, optimizing space for workouts, etc.

It is unfortunate that an expense needs to be incurred that does not directly translate to gains.

In the garage I have the following scattered about the floor.  (a) 280# bumpers, (b) 2 kettlebells, (c) 2 sets of hex head dumbbells, (d) change plates, and (e) atlas stones.  In the house, I have also stashed (f) paralettes, (g) ab wheel, (h) 2 abmats, (i) wall ball, (j) sandbag, (k) loadable dumbbells, and (l) 150# bumpers.

I have thought of getting a plate tree or just a heavy duty storage shelf, but I really feel like I would be better served by a 4 ft tall, 4 ft wide mass storage system.  These are readily available from Rep Fitness (2x2 11 gauge), Rogue Fitness (2x2 11 gauge) and Titan Fitness (2x2 13 gauge, thinner).  There are lots of options on line and if you really want to go nuts, Ghost Strong would be happy to custom make something for you.

Dialing this in from Rep Fitness:

(2) Pair 6 foot uprights - $45 each (6 foot uprights are only $5 more than the 4 foot so why not)

(2) Connectors - $12 each

(1) or (2) 4 foot ball/plate storage - $42 each (6 foot width is considerably more expensive and I do not have room)

(1) or (2) 4 foot DB/KB storage - $80 each (6 foot width is considerably more expensive and I do not have room)

(1) set of 4 dividers - $15 (cheap add on)

(1) set of wheels - $20 (cheap add on, but they do not appear to lock)

(1) pair of change plate horns - $15 (yes please)

Plates would be on the ground level

Dumbbells could be 24 inches above plates

KB shelf could be 18 inches above dumbbells (I really do not need to store these in the garage right now)

Med ball shelf could be at the very top ( really do not need to store these in the garage right now)

Minimum Cost - $286

Maximum Cost - $408

I am biased towards the minimum configuration and can always add additional shelving.  Alternatively, it would be nice to have the extra plate storage so that everything is separated.

I have 21 inches of bumper plates in the garage and another 12 inches in the basement.  All would fit on one shelf.  I have a pair of 5# and 2.5# plates that would go on the horns.  I would get another set if I got 10# pairs.

I have (2) pair of hex dumbbell (50# & 27.5#, planning on adding 35#) in the garage and another set of plate loaded in the basement.  All would fit on one shelf.

I have (2) KB in the garage - 35# and 15#

I have (1) med ball inside the house, planning on adding a second one.

My sand bag and paralettes would not fit on the modular storage system

Wednesday, August 12, 2020


Wednesday, August 12, 2020

Home Gym


Warm Up - Hip Hammy, Squat Therapy, pass throughs, Burgener warm-up


4 Rounds for Time  of:

5 Power Snatch (45#)

10 OH Squat (45#)

5 T2B

10 SA DB Snatch (27.5#)

I finished in 12:45 and the weights seemed good.  I was originally planning on 75#, but my OHS was not feeling that great.  The rest of the volumes were picked to go unbroken.

Programming was adapted from Comptrain "Kicking and Screaming" which called for AMRAP 20 of 10 Power Snatch, 20 OH Squat, 30 T2B and 40 SA DB C&J with 115/85 and 50/35#

Tempo Run

Wednesday, August 12, 2020

Pomona Lake Number 2


2.58 miles (11:11 pace)

Tuesday, August 11, 2020

Sharkk Fitness - Bag Class

Tuesday, August 11, 2020

Sharkk Fitness

1715 - 3 of us

Bag Class

Worked on switch jab and switch kick.  Finished with 100 kicks.

Zercher Squats - Deadlift

Tuesday, August 11, 2020

Home Gym


Warm Up

30 sec jumping jacks

Hip Hammy

Air Squats

1000 m row

Zercher Squats


Guessing my Axle bar is about 25#

I went 75, 95, 105, 125, 135, 135, 135, 135, 135, 135


Warm up with 135 then 6 sets of 5 reps at 185# every 2 minutes.  Original plan was 75-80% of 1RM, but my medial left knee felt a little wonky and I opted to stay light.

Programming was a mix of main site and CFG

Monday, August 10, 2020

Assault Fitness Airbike Classic vs Rogue Echo Bike vs Concept2 Bike Erg vs Schwinn

Now that I have my Concept2 rower, I naturally need to start researching a bike erg.  This is a segment of the market where the options are essentially endless and there is no clear cut winner.  I originally started this post off with the following statement:

When I expand my gym from 100 square feet to 300 square feet, I will add the Assault Fitness AirBike Classic ($699) or Rogue Echo Bike ($775).  Both have free shipping.  No rush on those items.  I have my hands full right now.

Then I got a chat screen while looking up the Assault Fitness AirBike.

Please contact our EAST coast sales rep Nikki. Her email is and her direct line is 760-295-4252. Thank you Please contact our WEST coast sales rep Morgan. His email is and his direct line is 760-295-4350. Thank you

Then I started browing Craig's List and Facebook Marketplace and got some other ideas in my head.  The beauty is that I do not need one of these nor did I use one very often when I was a member of a gym.  It is a good warm up tool and also plays into H.I.I.T. programming well.  They are priced very competitively.

Might be best to snag one from the secondary market.  It is a really good feeling to be in a position where my training is not limited by any piece of equipment.  At this point everything is a nice to have.  However the most important nice to have is of course a larger gym!

UPDATE 2/18/2021

Not much on the secondary market.  

Assault has come out with $899 Assault Pro that has some upgraded features in the monitor and heart rate connectivity, but not $200 worth.

Rogue Echo Bike is still available, but now $795

Concept2 Bike Erg is $990

Schwinn Airdyne AD6 is $599 and the AD7 with negligible monitor improvements is $899

I still do not have room for one of these.

Concept 2 Rower with PM5 monitor

My rower arrived last week on August 5th, but we were out of town, just getting back in last night so the first chance I had to play with it was today.

It was packaged well and very simple to put together.  Four bolts securing the support arms to the base and another four bolts connecting the support arms to the flywheel.  Concept2 even shipped a hex head screwdriver.  Connecting the seat tube to the flywheel tube was a little tricky, but exactly as the instructions described.

After that it was a quick power on and start rowing.  That was one of the primary motivators for the Concept2.  I am familiar with it and have used one on and off for the last 5 years.  

Poking around through the manuals and online, I have yet to find a comprehensive tutorial.  The PM5 has a lot of functionality.  Although I intend to use it primarily (exclusively?) for high intensity interval training, it also has a host of pre-programmed workouts, games and even options to connect with other rowers for indoor racing.  I can also connect the rower to an online app and insert a USB stick for saving user profiles and workout data.

I am very excited and am sure that I will get a lot of use from the rower.  

It does have a substantial footprint when folded down.  When folded up, it does get substantially out of the way, but there are not that many hiding spots in the garage.


Monday, August 10, 2020

Home Gym


Warm Up

Hang from pull-up bar, kip swings and 1 pull-up


Every 5 minutes for 30 minutes (6 sets) for times of:

6 strict pull-ups
15 push-ups
20 sit-ups
200 m row

4:15 (messing with rower set-up)

I started off in grand fashion going 3/1/1/1, 15 unbroken and 20 unbroken.  By the end it was still 3/1/1/1, but followed by 9/4/2 and 8/8/4.

Programming was adapted from CFG for 8.10.20 which called for 10 pull-ups, 15 push-ups, 20 sit-ups and 200 me run.  However, having a new toy, I just had to play with it.

SLIPS - Back Squat

Wednesday, August 5, 2020

Home Gym



Scales - Front / Back

L-sit - EMOM 4 x max effort (about 10 seconds)

Inversions - 

3 reps at 2 abmat
1 rep at 1 abmat
1 at 1/2 abmat (fail) - video
1 at 2 abmat

Plank - hold on elbows 2 minutes

Back Squat


I scaled significantly, targeting 200# rather than pre-covid 264# 1RM

I felt really good at


The every 2 minute pace was a little quick.  Programming was from CFG.

T2B - finished with 5 sets of 5 strict T2B and some kip swings.  I want to start working towards a nice gymnastic T2B

Training Weekend

While in Orlando, I wanted to keep up with my training:

Thursday - No training

Friday - 4.07 mile "long run", the humidity got me as much as the heat, but I slogged out for an hour.

Saturday - 2.73 mile "tempo run", I did  pick up the pace but not to my usual

Sunday - 6.52 mile bike, I hopped on Raj's Schwinn and took off on the Hancock Trail

I also got in 50 push-ups each day.

My diet was OK, but not great

Tuesday, August 4, 2020

Sharkk Fitness - RTS 1

Tuesday, August 4, 2020

Sharkk Fitness

1815 - 3 of us (Hammer, Mike and me)

Warm Up

SM 360 x 30 each direction

Steel Mace - 2 rounds

360 x 30 (15 each direction) - should be heavy, I went all the way to the bottom of the 10# mace

Jedi Squat x 10 - this is a one arm 360 (if held in right hand swing over left shoulder, stabilize and then do a squat with mace held out in front)

Scorpion Push-up x 14 - do a face down scorpion twist while doing a push up

Uppercut x 24 - mace head is back on left side, lunge right leg back and then step right leg through into an uppercut

DB/KB Block - 2 rounds

DB Arnold Press x 15 (17.5#)

DB 21's (17.5#)

Toe Touch Pike x 15 - in pike position with legs straight, reach right hand for outside of left ankle, then left hand for outside of right ankle, then pike push-up

KB Side Swing x 24 - I used the 8 kg KB as this is a new movement to me; swing KB and rotate winding up to about 45 degree angle, then uncoil and swing KB up to shoulder level

Monday, August 3, 2020

Power Clean - Metcon

Monday, August 3, 2020

Home Gym


Warm Up

Foam Roll
Hip Hammy
Wrist Mobility
Squat Therapy

Barbell Warm Up

Burgener Warm Up
Power Clean 45, 65, 75, 85#

Segmented Power Clean

Every 2 minutes for 12 minutes (6 sets)

Segmented Power Clean x 2 reps

Pause at mid patella

This got heavy pretty quick.  I worked up from 95, 105, 115, 125, 135 and finally 145#.  I was again hopping back when it got heavy, but made all of my lifts.  It has been a while since I have done any Olympic lifting so this was a nice change of pace.


Every 4 minutes for 16 minutes (4 sets)

Run 400 m
8 Power Clean (185/135)

I was able to complete the runs in 2:30 and the Power Cleans in another 1:00, allowing for 30 seconds rest, which was not quite enough, but I was able to hold on.  I scaled the Power Cleans to 115# and did singles.  This was a good weight as I felt myself getting sloppy.  I really like the lack of bounce with my new bumpers.

Programming was directly from Crossfit Golden for 8.3.20

Gaylord of the Rockies

Sunday, August 2, 2020

Gaylord of the Rockies


Vinyasa Flow Yoga

My daughter was interested in yoga so I set an alarm.  At 0545 she said that she was no longer interested so I joined the instructor Anna and two other guests for 0600 yoga.  It turned out to be great and I had forgotten how much I enjoyed yoga.  The breath to movement was huge.  I also enjoy the soothing voice yoga instructors develop.  I was pleasantly surprised that I felt good moving.  My balance is good, I could play with the crow inversion and felt stronger than usual with the core work.



I got a quick 30 minute "pump" with the dumbbells.  I went from 25-65# on DB bench press, 12.5-30# on DB curls, I did some pull-overs and triceps press down.

I must say the Gaylord of the Rockies gym is amazing.  I counted 18 treadmills.  They also have stationary bikes, stair climbers, ellipticals.  The dumbbells go from 5-70# with 2.5# jumps in the lighter weights.  They have a smith machine, plyo box, punching bag and a host of machines.  They also had a good selection of med balls.  It was very clean and there were 4 other people in the gym while I was in there.