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.



Monday, November 9, 2020

Craigslist

My interest is constantly being piqued by Craigslist.

Today, I came across a Matt Chan Barbell listed in Boulder.  Black/Black never been used barbell for $400.  They are currently out of stock, but cost $395 new and with shipping and tax, I would agree with the lister's price of $430.46.  While I would prefer the Black/Chrome, this little beauty may end up in my house.  As of 11/9/2020 it was posted 9 hours ago.

I also spotted a 15 kg Bella Bar for $180.  This one claims to be used about 5 times in a normal workout.  $180 is 84% of retail ($215).  If you include shipping and tax you are talking 72% of retail ($250).  I may have to take a look at this.  As of 11/9/2020 it was posted 25 days ago.

The other oddball item was front loading plate storage.  I had never considered this, but it would certainly work for me and the price of $120 in Arvada is perfect.  It is 38" wide, 24.5 inches deep and 54" high.  As of 11/9/2020 it was posted 12 hours ago.  Kind of a weird title "GYM - CROSSFIT RACK FOR PLATES & BARS"  The only reason it showed up for me is because I search for crossfit.





Saturday, November 7, 2020

Rogue Fitness

I made the mistake of checking my wish list against Rogue Fitness to see what they have in stock.  As it turned out, it seems like I could pick off most of my list if I were so inclined.

3 Tier Storage System - $545
Bella Bar - $215
30# Echo Slam Ball - $80
6# Hoover Ball - $66
OSO Collars - $50
Shipping - $200
Tax - $52
--
Total $1,208

They do not have the Matt Chan Barbell, Change Plates or 35# Dumbbells.  Also I would get the Assault Air Bike from Assault Fitness.

My hesitation is that I really don't need the above items.  The most pressing item, might be the Bella Bar.  The storage system and slam ball, I can buy cheaper from Rep Fitness once they have it in stock.

Out of curiosity, I looked for a set of Rogue Change Plates on Ebay and they are going for $400-$500.  Direct from Rogue they would be $190 shipping included.  From Rep Fitness they would be $150.

Long Run Sunday on Saturday

Saturday, November 7, 2020

Rocky Mountain Greenway Trail

1300

4.48 mile run (11:25 pace) along Standley Lake Trails.  It was a windy day, but really nice to get out.

Friday, November 6, 2020

Metcon

Friday, November 6, 2020

Home Gym

1530

Warm Up

Hip Hammy
Rope skips, drills

Metcon

2000 meter row
150 double unders
100 burpees

30:00 CAP

I finished the row in about 9:30, but with transition down/up stairs, I did not start the double unders until 10:30.  I struggled, but finished them in about 5 minutes, leaving 14:30 for burpees.  I ended up getting 93 burpees before time was called and then polished off the last 7.  

Programming was from Comptrain for 11.6.2020.

21 Pitfalls by Pat Sherwood

From Morning Chalkup

The pitfalls:

  1. You’re doing too much
    Do less, but do it better, Sherwood says. 
  2. Not enough intensity
    Intensity leads to the “good stuff.” Too much volume –  a link back to number one on the list – leads to less intense workouts. 
  3. Relative intensity
    Everybody is different, and intensity is individual to a person’s physical and psychological tolerance. Don’t try to murder yourself with every workout.
  4. Not taking rest days
    Sherwood calls this the “evil cousin” of doing too much; every person needs time to decompress, both mentally and physically. Rest is critical for intensity.
  5. You don’t respect the heavy days
    Dedicate a day to heavy lifting, and give the lift the respect it deserves. Heavy days typically get rushed, Sherwood says, which leads into an evil trap of feeling like you’re not doing enough, because you aren’t seeing strength gains. 
  6. You haven’t mastered the basics
    “Your air squat is not that great, but you want to add lots of load to it,” Sherwood explains. Don’t rush to advance before the fundamentals are rock solid. 
  7. You’re in need of some extra conditioning or gymnastics, but you decide to lift more
    In the CrossFit hierarchy, metabolic conditioning and gymnastics come before weightlifting and throwing. It’s really easy to jump to weight lifting before you’ve nailed a foundation.
  8. Cherry-picking
    There are so many wonderful things associated with variance,” Sherwood says. Cherry-picking workouts can lead to overtraining or bad recovery, because you’re wearing yourself down in one area. 
  9. You fear the 5K run
    “Don’t fear this, it’s good for you, you won’t lose your gains,” Sherwood explains.
  10.  You aren’t sprinting enough
    Those track days might sting, but Sherwood assures that sprinting is worth it, calling sprints “profoundly beneficial and critical.”
  11. You’re not scaling frequently enough
    Scaling is cool, scaling is your friend, scaling leads you to becoming a monster beast of fitness,” Sherwood says. It goes back to intensity; scaling keeps you from feeling too bogged down with RX weights.
  12.  Not giving your midline enough attention
    The midline is a critical piece of power transmission. It’s not a flashy thing to work on, but will pay huge dividends. 
  13.  The improper warm-up
    Sherwood lays out an example of a five-round workout: if you’re not feeling good until the end of the second round or beginning of the third, you’re probably not warming up enough. “Allow your body to walk into the workout actually prepared,” he says, “and things will most likely go better.” 
  14. The improper cool-down
    This can negatively affect your training for the next day, or even week. 
  15. You haven’t mastered the strict movements
    Always have a “little basket of strict movements” to back up your kip. 
  16. You’re not dedicating enough time to practice
    “Regular practice leads to wonderful things,” Sherwood says. It’s another one of those non-sexy things and is easy to blow off, but practice is linked to mechanics, consistency, and more. 
  17. You’re impatient
    Not all of the fitness will arrive today. It’s a long road. 
  18. Sleep
    “Nothing is going to go well if you’re not getting the sleep you need,” Sherwood points out. 
  19. Diet
    “Maybe, potentially, just maybe there’s just a little bit of room for improvement,” he says. 
  20. You link your performance in a workout to your worth
    Sherwood gives the example of former competitive athletes, who transition out of having their world revolve around training. “If they start to see a decline from any lifetime PR,” he explains. “They don’t feel good.”

    But, he points out, that this added stress and expectation makes the time at the gym less fun. “You’re just working out,” he continues, “It has nothing to do with if you are a good or bad person.”
  21. You are comparing yourself unnecessarily
    “You are just trying to be a better version of the you that you were yesterday, or last week, or six months ago,” Sherwood says. Unnecessary comparison might not be as motivating as you thought. 

Thursday, November 5, 2020

Metcon

Thursday, November 5, 2020

Home Gym

1500

Warm Up

Hip Hammy
Wrist Mobility
Rearranged Garage
Kip Swings
Scap Pull-ups

Pull-ups

4-3-3-3-3 = 16

Metcon

10-8-6-4-2
Strict Press (75#)
after each perform a 400 meter run and 15 abmat sit-ups

I finished this one in 19:30 and felt good about the effort.  I could have gone heavier on the strict press.  The sit-ups were really good and I think a big factor is staying tight when hitting the abmat and rebounding quickly.

Programming was from Vintage CF which called for 10-9-8-7-6-5-4-3-2-1 Strict Press (95/65#) with 400 meter assault bike and the same number of sit-ups.

SLIPS - Metcon

Wednesday, November 4, 2020

Home Gym

1700

SLIPS

Scales - 2 times through (right front 20 sec, right back 20 sec, left front 20 sec, left back 20 sec)

L-sit - EMOM 4 max effort (5-7 seconds)

Inversions - 

hold
2 hspu to 2 abmat
1 hspu to 1 abmat
3 negatives

Plank - hold 2:00 on elbows

Metcon

10-20-30 KBS (20 kg)
Row for Calories

I finally busted out the 20 kg KB for a WOD and it worked out perfectly.  I did the swings in the garage and the rower is in the basement, so it made for long transitions, but I still finished in 10:07.

Programming was the second half of "Jump Suit" from Comptrain on 11.3.2020.


Wednesday, November 4, 2020

Tempo Run

Wednesday, November 4, 2020

Home Gym

1230

3.35 mile run (10:38 pace) on a modified Pomona Loop.  I started off on my usual course around Ponoma Lake Number 2, but then detoured due to sidewalk closures and came back around past the Arvada Volunteer Fireman's Park.  Although 3/4 of a mile longer than planned, it was a great run.

Tuesday, November 3, 2020

Metcon

Tuesday, November 3, 2020

Home Gym

1700

Warm Up

Hip Hammy
Wrist Mobility

Pull-up / Core

4-3-3-2-2 = 14

Metcon

For Time

30-20-10

Deadlift (135#)
Box Jump Over (20")

I worked through this in 11:02.  The first round was completed in 5:15, second round in 9:15 and the final round in 11:02.  I broke the deadlift ups in sets of 10 and kept a steady pace 

Programming was from Comptrain in which the above sequence was immediately followed by 10-20-30 of KBS and rowing for calories.  The men's Rx weight was 185# and 24" box.

Monday, November 2, 2020

Rogue Pull-up Systems

P3 - asymmetrical - (14 or 22" from wall or ceiling) - $135
P4 - asymmetrical - (30" from wall or ceiling) - $145 - One for sale in Littleton on Facebook Marketplace 11/2/2020 for $145 (basically no tax and free shipping)
P5V - symmetrical - (14 or 22") - $120
P6V - symmetrical - (30" from wall or ceiling) - $125

P3 and P4 best for wall mount
P5 and P6 best for ceiling mount

Know your clearance

+ $75 for shipping and taxes, ouch!

Rep Pull-up bar resembles the P5V and can be set at 12 or 23" - This works for me with a 10' ceiling and is priced right at $99.

Titan has one similar to the P4 at $74 (32")
Titan has one similar to the P6 at $67 (31" or 39" from ceiling)

Rep $60 in Castle Rock on Facebook Marketplace 11/2/2020

UPDATE - Planning on picking up one in Littleton on Friday for $145.  Saving the shipping & tax cost of $33.47.  Seems fair.


Unit was as described and pretty straightforward to install.  I used 3/8" x 3" lag bolts and washers.  Finding the studs was not too bad.  Afterwards I puttied in anticipation of paint.

Tempo Run - Back Squat

Monday, November 2, 2020

Home Gym

1300

Tempo Run

2.59 mile run (10:13 pace) on Little Dry Creek Trail around Pomona Lake Number 2


Pull-ups / Core

Kips swings and scap pull-ups prior to pull-ups (max effort every 2 minutes)

4-4-3-2-2

with core leg raises and slow lowers ever 2 minutes

Back Squat 

10-8-6-4-2

10x95
8x115
6x135
4x155
2x175#

This felt pretty good today.  I was a little rushed at the end as my daughter needed to be picked up from school.

Back squat programming was from comptrain.  I was in the mood to run.

Start Somewhere


Cool Banner from Neversate.  3' x 3' $40?

UPDATE:  I held off as long as I could and decided to order this 11/24/2020 for $40 less 10% discount + $10 shipping and handling = $46.00

UPDATE:  11/30/2020 - Had I waited for Cyber Monday, I could have bagged 30% off and saved myself another $8.
 

EliteFTS Squat Box


When it rains, it pours.  While browsing my favorite equipment websites, I found the EliteFTS squat box in stock and with free shipping.

I am looking at $150 for the squat box and $14.95 for a t-shirt.  Add $13.77 in shipping and I am at $178.72.

I have not even been squatting that frequently, but these boxes are so very choice.

June Spend - $672 - Timer, plates, dumbbells
July Spend - $1,031 - dumbbells, rower
August Spend - $100 - steel mace, rower hanger, curl barbell
September Spend - $200 - bands, flag, silencer pads
October Spend - $774 - kettlebell, plate carrier, yoke
November Spend - $150 on the squat box???

In the grand scheme of things, it is not a lot of money.  Priority wise, I would still rather have modular storage, a new barbell, or a change plate set, but the ones I want are all out of stock.  I have no room for a pull-up bar or assault air bike.  I have room for this, its in stock and in my cart with free shipping.

The pressure got to me and I ordered this early in the morning on November 2, 2020.

Sunday, November 1, 2020

Metcon

Sunday, November 1, 2020

Home Gym

1030

Warm Up

Hip Hammy
Wrist Mobility
Kip swings
Scap pull-ups
Pull-up Challenge - 4-3-3-3-2
With core activation every other minute
Jump rope drills

Metcon

AMRAP 5
10 KB Goblet hold reverse lunge (15#)
30 DU

rest 2 min

AMRAP 5
15 Abmat sit-up
10 HRPU

rest 2 min

AMRAP 5

10 Burpee
15 Air Squat

This metcon opened up OK, but I was struggling with my double unders.  It took me multiple sets to get through 30 reps.  I did finish 2 rounds + 30 reps under the cap and finished the round with another 10 double unders after time was called.

The abmat sit-ups and HRPU was my best effort.  I got 4 rounds + 0 reps.  That is 60 sit-ups and 40 push-ups.

The burpees and air squats was my toughest effort.  I got 2 rounds + 6 reps.  I was fairly relieved when time was called and had no interest in finishing the round.

Programming was adapted from CFG for 11.1.20.