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