Schwinn Airdyne

Wednesday, December 30, 2020

Home Gym

1700

Schwinn Airdyne

10 minutes + 20 minutes

Hopped on my Mom's Airdyne and planned for a half hour.  I took a 7 minute break when we called the hospital.

Metcon

Tuesday, December 29, 2020

Home Gym

1700

Warm Up

Hip Hammy

Wrist Mobility

Metcon

AMRAP 15

20 push-ups

50 air squats

This was a sweet little couplet that I could do without any equipment at my parent's house.

R1 - 3:10

R2 - 3:55 (7:05)

R3 - 4:25 (11:30)

R4 - 20 push-up plus 39 squat at 15:00, finished round at (4:16) 15:41

For some reason, I was targeting 5 rounds in my head, but the air squats were brutal.  The push-ups were OK starting at 16/4 then 10/5/5 and slowing to a final 5/5/3/3/2/2.  The air squats were just slow.

Programming was from Crossfit.com

Tempo Run

Monday, December 28, 2020

Germantown

1400

2.20 mile (9:27 pace; 20:53 moving time), nice quick run around the neighborhood.  Felt really smooth (enjoying being at sea level).

Easy Run

Sunday, December 27, 2020

Germantown

1200

2.74 mile (10:43 pace; 29:26 moving time) run out to Germantown High School and back.  I was planning on doing a test mile around the track and walked around the gates quite a bit and had no interest in hopping a fence.  It was a surprisingly fast and comfortable run.

12 Days of Crossfit

Thursday, December 24, 2020

Home Gym

1430

Comptrain barbell warm-up

"12 Days of Crossfit"

1 thruster (12)

2 hang power clean (22)

3 deadlift (30)

4 burpee (36)

5 T2B (40)

6 BJ (42)

7 HRPU (42)

8 Reverse Lunge (40)

9 KBS (36)

10 abmat sit-up (30)

11 wall ball (22)

12 cal bike erg (12)

Rx was 135/95#; 24/20"; 53/35#; 20/14#.  I scaled this to 75#, 24", 35#, 14#, substituted 400 meter run for 12 cal bike erg and finished in 32:41.  Programming was from Comptrain with a target completion of 20-40 minutes so I was happy to fall in the middle of that range.  I was pleased to do all of the movements unbroken.

Easy Run

Thursday, December 24, 2020

Home Gym

1100

2.86 mile run (10:52 pace; 31:12 moving time) 2 laps on the Croke Canal loop.  Felt pretty good.  I wore my Salomon Speedcross again, but the trail was substantially dry.

Convict Conditioning

Wednesday, December 23, 2020

Home Gym

1200

Convict Conditioning

Push-ups - 14/12, these felt good

Close Squat - 15/15, heels are still not touching

Pull-up - 4/4

Bent Leg Raise - 15/10

Straight Bridge - 8/8

Handstand Hold - 20 seconds (I also did a HSPU to 2 abmat and a negative to 2 abmat, these felt horrible.  I think part of it is my body weight at 189# and part of it is like of HSPU work)

REP Fitness Sport Plates

REP Fitness is offering sport plates.  Based on the description, they sound like low bounce, quiet, extremely durable bumper plates.  They even tag them as easier to hold due to textured surface.  Width wise they look pretty good 

10# - 1" (same as black bumper, hi temp is 1.375")

15# - 1.2" (black bumper is 1.25", hi temp is 1.875")

25# - 1.8" (black bumper is 1.75", comp is 1.375", hi temp is 2.25")

35# - 2.4" (same as black bumper, comp is 1.6", hi temp is 3.125")

45# - 2.8" (black bumper is 2.83", comp is 2.125", hi temp is 3.75")

55# - 3.2"  (comp is 2.6")

If I were starting a gym from scratch, I would probably get a set of these plates.  I am losing interest in hi temp bumpers due to the bounce, but I really do like the surface texture.  I like the dead bounce of Rogue HG and REP black/color bumpers and feel like those are reasonably priced.  I agree they could be slippery, but I have never had an issue.  Calibrated/Competition plates are overkill for me.

A set that would meet my needs:

(6) 45# = $477

(2) 25# = $99

(2) 15# = $79

(2) 10# = $69

--

$724

I would like a set of REP Change Plates (10, 5, 2.5, 1.25#) for another $150.

I have also been considering REP V2 Rubber Coated Olympic Plates (these were in stock, but I hesitated)

(2) 10# = $36

(4) 5# = $36

(2) 2.5# = $9

--

$81

I was having a tough time convincing myself to get REP Urethane Coated Equalizers (these have not been in stock)

(2) 10# = $50

(4) 5# = $50

(2) 2.5# = $15

--

$115

My wish listed has been whittled down to REP Modular Storage System, Lb Change Plate Set, 20kg barbell, 15 kg barbell, OSO Collars, Assault Air Bike, 20# Slam Ball and 35# DB pair.  I could get the REP 15kg Saber barbell for $179 and the slam ball for another $24, as they are both in stock at REP.  

I was interested in the Rogue Bella Bar in E-coat or Black Zinc.  For the extra $50, I could expect much better resale.  I want a 15kg for Olympic Weightlifting, primarily for the 25 mm diameter, but also as a lighter bar for Overhead Squats, etc.

Regarding 20kg bars, I had my heart set on a Matt Chan for $395 (28.5 mm, passive center knurl, dual marking).  I also considered the Rep Excalibur Bar $299 (28.5 mm, available with center knurl, dual marking).  Finally, the Fringe Sport Hybrid Bar is really highly rated at $420 plus free shipping (28.5 mm, center knurl, dual marking).  Any of them would be great and a huge step up from my Rogue Beater Bar.

Tempo Run - Back Squat

Tuesday, December 22, 2020

Home Gym

1230

Tempo Run

2.61 mile (10:38 pace; 27:49 moving time) run on the Little Dry Creek Trail around Pomona Lake Number 2.

Back Squat

3-3-3-3-3

Warm-up with 95 and 135#

Working sets at 165, 185, 195, 205 and 215#

Programming was from Crossfit.com

Pull-ups

Finished with some pull-ups (5-4-3).  Strict, but quick.  When I do the convict conditioning, I try to go slower and much more controlled.

Tempo Run - Convict Conditioning

Monday, December 21, 2020

Home Gym

1200

Tempo Run

2.88 mile (10:59 pace; 31:43 moving time) 2 laps around Croke Canal Loop.

Convict Conditioning

Push-ups - 13/9

Close Squat - 10/10 (heels still not touching)

Pull-up - 4/3

Bent Leg Raise - 10/10

Straight Bridge - 9/8 (not sure why these sucked today)

Handstand Hold - 17 sec / 31 sec

Easy Run

Sunday, December 20, 2020

Little Dry Creek Trail

1300

2.62 mile (11:47 pace; 30:53 moving time) run around Pomona Lake Number 2.  I was disappointed with the pace, but it was nice to be outside after not running for almost 2 weeks.  Footing was OK, but icy in spots.

Metcon

Saturday, December 19, 2020

Home Gym

1400

Warm Up

Hip Hammy

Wrist Mobility

Kip Swings & Scap Pull-ups

Metcon

For Time:

15-12-9-6-3 burpee box jumps (24")

5-4-3-2-1 pull-ups

I was originally thinking of doing 50 burpee box jumps, but got a little scared, so I opted for the above sequence which allowed some breaks, but a good amount of volume.  I was able to move steady through the burpee box jumps and were able to do all of the pull-ups unbroken (quick, but still strict).

I finished in 11:32 and felt good about the effort and the original programming.

TrainerRoad - Eclipse

Saturday, December 19, 2020

Basement Gym

0945

12.43 mile ride (70 watts average power; 1:00 hour).  I was not really feeling it today, but still wanted to spin for a moderate duration mono-structural workout.  Average HR 121 bpm; max HR 135 bpm.

SLIPS - Deficit Deadlift

Friday, December 18, 2020

Home Gym

1200

SLIPS

Scales - Front & Back on Left & Right Leg - 30 seconds each position

L-sit - 2 x 10 seconds legs extended, 2 x 10 seconds legs tucked

Inversions - 2 x max effort, 33 sec and 22  sec

Plank - 2 minute hold on elbows

Stretch - Hip/Hammy and Wrist Mobility

Deficit Deadlift

Warm up with 45, 135, and 185#

5 sets of 3 reps from a 15# Hi-Temp Bumper (~1.5 inches) at 225#

Programming was from Crossfit.com on 201217.  I did not really care for the plate, but did not have an alternatively stable platform.  A DC Block would have been perfect.

Metcon

Thursday, December 17, 2020

Home Gym

1130

Warm Up

Hip Hammy

Wrist Mobility

Easy Row 1 min

Set up stations

Metcon

5 Rounds for time:

30 Abmat sit-ups

20 KBS (35#)

20 Hand release push-ups

1000 m row

(30 minute cap)

This was as difficult as expected.  I finished the first round in 8:30, the second at 16:30, the third at 26:35 and at the 30 minute cap was at 3 rounds + 65 reps.  I finished the HRPU and the row at 35:27.

Programming was from Vintage Crossfit which had a 40/30/20 rep scheme with 53# KB for men and 1000 m bike.

Convict Conditioning - Metcon

Wednesday, December 16, 2020

Home Gym

1200

Warm Up

face down scorpions

wrist mobility

Convict Conditioning

Pull-ups - 13/10

Close Squat - 10/10 (heels were supposed to be touching, mine were about 5 inches apart)

Pull-up - 4/3/3

Bent Leg Raise - 15/10

Straight Bridge - 10/10

HS Hold - 36/19 sec (finally broke the 30 second barrier)

Metcon

AMRAP 10

40 double under

20 front alternating lunge

10 kbs (35#)

I got a measly 2 rounds + 66 reps.  I did finish the last 4 KBS, but was not happy with my double unders.  The first round, I could not get going.  The second two rounds were much better and the double unders were completed in 2 and 3 sets respectively.  

Programming was from CFG with had 40 DU and 20 Front Alt DB/KB lunge with 24/16 kg.  I am glad I did them unweighted.  Adding the KBS was a good filler.

TrainerRoad - Ericsson

Tuesday, December 15, 2020

Basement Gym

1630

TrainerRoad - Ericsson

1:00 hour

Power - Average = 76, Max = 111

HR - Average = 133, Max = 147

Cadence - Average = 73, Max = 86

Calories - 272

12.22 miles (12.2 mph, 1:00 moving time)

Bench Press

Tuesday, December 15, 2020

Basement Gym

1200

Bench Press

Warm up with sets at 45, 95, 135#

Every 2 minutes for 12 minutes

1 rep @20X0 tempo

Based on my 185# 1RM and suggested loading, my targets were

75% - 130#, used 135#

80% - 148#, used 145#

85% - 157#, used 155#

90% - 166#, used 165#

93% - 172#, used 170#

95% - 175#, used 170#

Programming was from CFG and they followed up with Strict JT which I am not going to be doing.

Equipment

I picked up my Raptor Strongman Yoke today and this thing is a tank.  The height is perfect for the basement and the crossbar is well out of my way for squats.  The safety bars are robust, but I did not need them today.  Overall I am very pleased with the purchase.  I will be using it primarily for powerlifting, but appreciate having the strongman capability.  In the Spring, I may bring it upstairs and use it for stone over bar or even yoke carries.

Assembly was painless.  It probably took longer to unwrap everything.

Front Squat - Metcon

Monday, December 14, 2020

Home Gym

1200

Warm Up

Hip-Hammy

Wrist Mobility

Comptrain Barbell Warm-up

Front Squat - 95, 135#

Front Squat

5 sets of 3 reps (at max weight double from last week)

I was supposed to use 160#, I scaled to 145# for the first set and 155# for the remaining (4) sets.  The weight was moving well, but I am still not super comfortable with my Front Squat.

Metcon

For time:

75 WBS

50 T2B

50 WBS

25 T2B

25 WBS

I scaled the rep scheme to 50-25-25-10-10, which dropped the reps from 150 wall balls to 85 and the T2B from 75 to 35.  It was still a tough workout with long pauses.  I used a 20# wall ball to a little over 9 feet and broke the reps up.

12/8/8/8/8/6

8/6/6/5 (kipping leg raises)

10/8/7

quick singles

10

I finished in 10:31 and felt good about the effort.  I want to be comfortable with a 20# wall ball and want to get a better kip going.

Programming was from CFG for 12.14.2020.  I skipped convict conditioning today, but I may still do handstand hold and push-ups tonight.

Convict Conditioning

Sunday, December 13, 2020

Home Gym

1200

Convict Conditioning

Push-up - 12/10/8, work towards 20 on first set

Squats - 30/30/30 full squats, start on close squats 1x5 then 2x10 then 2x20

Pull-up - 5/4/3, keep building first set to 8

Leg Raise - 15/10, keep building second set to 15 then work towards 30/30

Bridging - 10/10, keep building first set to 20

Handstand Hold - 29/21 sec, keep building first set to 2 min

Convict Conditioning

Saturday, December 12, 2020

Home Gym

1200

Convict Conditioning - Day 4

Push-ups - got 13 on the first set, still working up to 20

Full squats - 30 on first set, progression standard is 3x30

Pull-ups - still stuck at 5 reps, working towards 8

Bent Leg Raise - 15 on first set, working towards 30

Straight Bridge - 10 reps, working to 20

Handstand Hold - 29 seconds, not sure why this is so elusive for me, working towards 1 min

I am still waiting for my book to arrive, but I am still enjoying the work and the progressions.  Specifically leg raises and straight bridges, which I have not worked on much.

TrainerRoad - Antelope

Saturday, December 12, 2020

Basement Gym

0930

TrainerRoad - Antelope

11.90 miles (1:00 hour, 72 watts average power)

Heart Rate:  average 126, max 142

Cal 258/284

Take Care of Yourself - Doc Morris

 

This one brought a tear to my eye.  When I think about my age, weight, blood sugar etc., I sometimes think I want to live to meet my grandkids.  Living has multiple meanings, however taking active measures today to bring me closer to the physical capabilities I need to live my way 20 years from now is what matters.

The outcomes are less important than the process.  I may fail, no matter how hard I try.  It is not a sacrifice today.  It is a joy today that will pay dividends in the future.

Convict Conditioning - Deadlift

Friday, December 11, 2020

Home Gym

1200

Convict Conditioning

Push Ups - 12/8 - progression standard is 20/20

Supported Squats - 25/15 - progression standard is 30/30/30; jump to L5 Full Squats work to 30/30

Pull-up - 5 - work to 8 then add a second set of 5

Bent Leg Raise - 15/10 - progression standard is 30/30/30

Short Bridge - 25/25

Straight Bridge - 10/10 - keep working on these, work to 20 reps on the first set; progression standards is 40/40/40

Handstand Hold - 29 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min

Deadlift

Every 3 minutes for 18 minutes (6 sets)

Set 1 - 8 reps at 50% (155#)

Set 2 - 6 reps at 60% (185#)

Set 3 - 4 reps at 70% (205#)

Set 4 - 2 reps at 80% (225#)

Set 5 - 2 reps at 80% (235#)

Set 6 - 2 reps at 80% (235#)

Programming was from CFG which followed this with DT.

Convict Conditioning - Day 2

Thursday, December 10, 2020

Home Gym

1200

Convict Conditioning

Push Ups - 10/10 - progression standard is 20/20

Supported Squats - 20/15 - progression standard is 30/30/30

Pull-up - 5 - work to 8 then add a second set of 5

Bent Leg Raise - 15 - add second set of 10

Short Bridge - 25/20 - work to 25/25, progression standards is 50/50/50

Straight Bridge - 6/4 - beginner is 10

Handstand Hold - 27 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min

This sequence took me about 20 minutes and I am really enjoying it.  I am anxious to get the book and structure my workouts per Coach Wade's recommendation e.g. 3 days per week or daily but mixing up exercises.

TrainerRoad - Monitor

Thursday, December 10, 2020

Basement Gym

0730

TrainerRoad - Monitor (8.22 miles)

Avg Power 71 watts

HR avg 120 max 138

Cadence avg 70 max 90

42:06 moving time

This was another tough workout, not only did I fail to get to 100 watts for the intervals, but I started cutting them from 6 minutes to 5 minutes and dropped the last two intervals.  It was still nice to get the bike spun up.

This is my 5th TrainerRoad workout and after a month, I may drop to two workouts/week.

Run - Convict Conditioning - Front Squat

Wednesday, December 9, 2020

Home Gym

1200

Tempo Run

2.56 mile run (10:29 pace; 26:56 moving time) around Pomona Lake Number 2

Convict Conditioning

• Push-up - 10/6, work to 10/10 then 20/20 for progression
• Supported Squat - 15/15, work to 30/30/30 for progression
• Pull-up - 5, work to 8 then add another set 10/10 for progression
• Bent Leg Raise - 12, work to 15 then add another set
• Short Bridge - 25/20, work to 25/25 then 50/50/50 for progression
• Straight Bridge - 8/5, work to 10 then 10/10
• Handstand Hold - 20 sec, beginner is 30 sec; go back to Level 2 Crow Stand start at 10 seconds, build to 1 min

Front Squat

5 sets of 2 reps (build to heavy double)

warmed up with 45, 75, 95#

working sets at 115, 135, 145, 155 (video), 160#

Metcon

Tuesday, December 8, 2020

Home Gym

1200 - with Ratna

Warm Up

2 min easy row

30 sec each of the following:

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spiderman

Arch Hold

Shoulder Taps

Squat to Stands (Boot Strappers)

Straight Leg Sit-ups

Alternating Bird Dogs

Metcon

"Lead Foot" - Comptrain Benchmark

AMRAP 4:

27/21 calorie row

27 burpees

27 C2B

rest 4 min

AMRAP 4:

21/15 calorie row

21 burpees

21 T2B

rest 4 min

AMRAP 4:

15/9 calorie row

15 burpees

15 pull-ups

This was a tough intense workout and certainly a good bench mark.

Round 1 - 27 calories + 18 burpees

Round 2 - 21 calories + 20 burpees

Round 3 - 15 calories + 15 burpees + 8 pull-ups

I was pleased with the effort.  Ratna trained with me today.

Programming was from Comptrain / Vintage CF.

Nutrition

I have been struggling with Nutrition.  Despite my best intentions, I still find myself snacking between meals and indulging in sweets.  It is almost like I have this state of mind that failure is an option and that I can get back on the horse tomorrow.

If I were legitimately hungry, it would be one state of being, but more likely it is grazing and eating because I am bored.  I need to find a sufficient substitute and really tackle this.  

My mantra of fuel like an athlete and develop a healthy relationship with food worked at times.

Also just pausing seemed to work at times.

The bottom line is that after starting at 195# and working down to 178#, I am back up to 188# and am not pleased about it.

Convict Conditioning

Last night, I came across a series by Paul Wade that goes through a series progression of fundamental movements such as push-ups and squats.  Going from the easiest push-ups against a wall to one arm push-ups.  The squats follow a similar progression starting from the easiest shoulder stand squats and progressing in a similar manner.  I did not watch all of the videos, but I am more and more interested in zero equipment workouts for travel and for general strength and conditioning.

It reminds me of the year I spent learning yoga.  I want it to be another tool in my bag of tricks and hopefully, I can make some substantial gains that would otherwise be lacking in my strength and conditioning routine.

Core Movements:

1. Push-up
2. Squats
3. Pull-up
4. Leg Raise
5. Bridging
6. Handstand Push-up

Each movement has 10 progressions from anybody (level 1) to master class (level 10).  These increase in difficulty and have beginner, intermediate and progression rep schemes.  I am stronger in some movements than others.

Push-up - I am at Level 5, Full Push-ups - progression rep scheme is 2 x 20 (master is 1 arm push-ups)

Squats - I am at Level 3, Supported Squats - progression rep scheme is 3 x 30 (master is 1 leg squat)

Pull-ups - I am at Level 5, Full Pull-ups - progression rep scheme is 2 x 10 (master is 1 arm pull-up)

Leg Raise - I am at Level 3, Bent Leg Raise - progression rep scheme is 3 x 30 (master is hanging straight leg raise)

Bridging - I am at Level 1/2, Short Bridge / Straight Bridge - progression rep scheme is 3 x 50 / 3 x 40 (master is stand-to-stand bridges)

Handstand Push-up - I am at Level 3, Wall Hand Stand - progression is 2 min hold (master is 1 arm handstand push-up)

I intend to work through each movement progression daily.  I have been playing around with the movements, but not carefully tracking my progress.

TrainerRoad - Goddard

Tuesday, December 8, 2020

Basement Gym

0730

TrainerRoad - Goddard

10.35 miles (11.9 mph)

Duration 52:06

TSS 45/57

Metcon

Monday, December 7, 2020

Home Gym

1330

Metcon

Every 4 minutes for 12 minutes (3) sets

5 HSPU to 2 abmat

10 pull-ups

15 KBS (20 kg)

This workout went to hell in a hand basket quickly.

Round 1 - 2 HSPU, plus a crappy 3rd rep; 1 HSPU; crappy 4th rep; Pull-ups went 4-1-1 and then kipping singles, KBS were unbroken (had about 45 seconds rest)

Round 2 - 5 Box HSPU; Pull-ups went 4-1-1 and then kipping singles, KBS were unbroken (had about 65 seconds rest)

Round 3 - 5 Box HSPU; Pull-ups went 3-1-1 and then kipping singles, KBS were split 10/5 (had about 60 seconds rest)

I am not sure if the run took it out of me, but I was just not feeling it.  If not for Ratna working out with me, I would have likely skipped the high intensity interval training for today.

Programming was original and I had Ratna substitute DB overhead press, Ring Rows and lighter KBS.

Tempo Run

Monday, December 7, 2020

Home Gym

1245

2.91 mile (10:33 pace; 30:47 moving time) run on Croke Canal loop, 2 laps.

Hang Squat Clean - Metcon

Sunday, December 6, 2020

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Squat Therapy

Hang Squat Clean

5-5-5-5-5

95-105 (video)-115-115-115

Metcon

6 Rounds for time:

50 Double Unders

15 Abmat Sit-ups

15 minute CAP

I set a cap as I really did not know how this would go.  Double unders were great the first round and I managed 50 in 2 sets.  The second round was horrible, but the remaining rounds were 3-4 sets each.  The sit-ups were good, unbroken for 4 rounds and split 10/5 the remaining 2 rounds.  Finished in 14:24.

Hang Squat Clean programming was from main site and I came up with the metcon.

Metcon

Saturday, December 5, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Kip swings, scap pull-ups

Metcon

3 rounds for time of

800 meter run

30 wall ball shots (14#)

15 push-ups

5 pull-ups

Despite feeling kind of shot, I still managed to crank through this.  Wall ball shots were 15/10/5 for the first two rounds and then 15/6/5/4.  Push-ups were 10/5 for all three rounds.  Pull-ups were unbroken for all three rounds.

Round 1 - 7:50

Round 2 - 8:45 (16:35)

Round 3 - 8:54 (25:29)

Programming was original.  I wanted to do some wall ball shots, but probably should have gone for 5 rounds with 20 each round.  Ratna trained with me and substituted air squats and ring rows.

TrainerRoad - Baxter

Saturday, December 5, 2020

Basement Gym

0930

Baxter (53:10), 10.29 miles, 68 watts average power.  This was designed to be a 90 minute workout, but I cut it short.

I got a new CR2032 battery for my old Garmin 305 heart rate monitor and was pleasantly surprised that it paired directly with TrainerRoad.  As it is an ANT+ it will not pair directly with Strava, but I may take it out for runs in the future.

Concept 2 Ski Erg on Craigslist

Nice little ski erg listed for $650 in Arvada.  The seller seems to have a nice home gym set up.  I had previously considered a ski erg, but felt like I would rather wait until I had space for an Assault Bike.  This is an older model so it is kind of tough for me to price.

"Long" Run

Friday, December 4, 2020

Home Gym

1400

3.77 mile run (10:52 pace; 41:04 moving time) on the Pomona Loop.  I wanted to take advantage of the nice weather.  I was pleased with my time at the end as I felt sluggish during the run.

TrainerRoad - Ericsson -1

Thursday, December 3, 2020

Basement Gym

1800

Pinarello - Travel Trac 2000

Ericsson -1

FTP 113

50 minutes

10.21 miles

Good ride.  I skipped the last interval.  The phone holder worked great and is $13 well spent.  It was easy to install and stable.  With the strap, I would feel comfortable using it for outdoor rides as well.

Tempo Run

Thursday, December 3, 2020

Little Dry Creek Trail

1400

I took advantage of the nice weather with a 2.58 mile (10:17 pace; 26:32 moving time) run around Pomona Lake Number 2.  I was pleasantly surprised by the pace.

Rowing Intervals - EMOM

Wednesday, December 2, 2020

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Easy Row

Kip Swings, Scap-pull-ups

Pull-ups

Max effort for reps.  I managed 8 reps, successfully completing the challenge, albeit a day late.

Rowing Intervals

Every 6 minutes for 24 minutes, row 900 m for times.

Rx would have been 1000 m, but I scaled to a pace I could complete with a steady pace in 4 minutes.  

Round 1 = 4:00

Round 2 = 4:00

Round 3 = 4:00

Round 4 = 3:57

Programming was adapted from CFG which called for 6 intervals

EMOM

EMOM 12

Station 1 - Ring Dips - 5/5/4/4

Station 2 - KBS (35#) - 15/15/15/15

Station 3 - Abmat sit-ups - 15/15/15/15

The ring dips were limited by muscle fatigue and done in about 10-12 seconds.  The other two stations were taking around 30 seconds each round.

Programming was a catch up of moves that I have been neglecting.

Bench Press - Stamina Squat

Tuesday, December 1, 2020

Home Gym

1700

Bench Press

Warm Up with 45, 95, 115#

5x5 at 135, 140, 145, 145 and 145#

All of these felt pretty good

Stamina Squat

EMOM 10

6 Back Squat (95#)

4 Front Squat (95#)

This was tough, but I picked a good weight.  I have not 1RM my front squat in a long time (203# 4/9/2019) and 95# represents 47% of that.

Rep scheme was loosely taken from Vintage CF which called for 4 Front Squat and 8 Back Squat at 57% of 1RM Front Squat.  

60 Seconds Burpees

Rep Fitness was doing Giving Tuesday:  This Giving Tuesday, REP is donating up to $15,000 to Steve's Club, a national non-profit organization whose mission is to empower at-risk youth through fitness.  I decided to pony up and managed 13 reps in 60 seconds.

TrainerRoad - Ramp Test

Tuesday, December 1, 2020

Basement Gym

1330

Pinarello - Travel Trac 2000

Ramp Test

FTP Estimate 114

30 minutes

6.65 miles

I am more convinced that I want a chest strap to monitor my heart rate during workouts and will probably get the Polar H9 for $60.  I considered getting a Polar Ignite that is a wrist based system with a host of other goodies for $160, but backed off.

I like heart rate feedback for mono-structural training, but have yet to get feedback during CrossFit workouts.  I also have not taken advantage of sleep monitoring.  The strap would work for me because it pairs with Strava and TrainerRoad.

Black Friday Madness

The Black Friday sales were on in full force, to the point I felt compelled to write about the things I did not buy.

2 Pood Belt - $45 (normally $60) - size L

5.11 Plate Carrier - $149.99 plus free shipping (normally $199.99)

Crossover Symmetry - 25% off (normally $195) for Home Set Up with Red and Purple Bands

Jump-N-Rope - BOGO

Polar Ignite - $160 plus free shipping (normally $230)

Rockguard Shin Protector - $18 (normally $30) - size Medium (Simpsons Fitness Supply)

I decided to go in alphabetical order, but am still feeling pretty good about saving myself $543 and I have got a good list of items I may buy down the road.