Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Friday, September 24, 2021

Accessory - Metcon

Friday, September 24, 2021

CFG - Lucas

1130 - 7 of us

Crossover Symmetry

Warm Up

Thoracic mobility - foam roller

10 cat cow
10 inch worm
15 scap push-up

10 empty barbell hip thrust
10 banded face pull

Weightlifting

Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls (15 reps @ 21X1)
Rest 60 seconds

I did not go heavy on these.  I opted for 135# and felt good about the effort.  I used a red band for face pulls.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

I worked on double unders and managed 30-21-21-30 in 30 seconds each round.  I scaled the dumbbell to 20# and did OK with this movement.  I finished 4 of 10 snatch on the last round.  3 + 34 Rounds and Reps.

Lagniappe

3 Rope Climbs
2-2-2-2-2 pull-ups

Thursday, September 23, 2021

Split Jerk - Metcon

Thursday, September 23, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

2 rounds of
30 sec air squat
5 reverse snow angel
10 curtsey squat
10 trunk twist
10 pass through
10 press in split
10 single leg alt v-up

then with barbell
3 strict press
3 push press
3 push jerk

build to 75% split jerk - 45, 75, 95, 105

Weightlifting

Every 2:30, for 15 minutes (6 sets):

Split Jerk 
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%

I went 115, 125, 135, 135, 145, 150#.  The 150# felt like it had a little press out, but was otherwise a good rep.  Coaching cue was that the bar was launching a bit forward, try dipping straight down and opening hips before pushing under the bar.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings (24/16 kg)

I was originally planning 2 HSPU to 2 abmat each round, but this fell apart on the second round.  I switched to 2 wall walks per round.  burpees were burpees and kbs was 12kg, unbroken round 1 and 2, 10/10 split rounds 3 and 4.  4 Rounds + 10 Reps (I got through 5 burpees when time was called).

Wednesday, September 22, 2021

Front Squat - 18.5

Wednesday, September 22, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 rounds of 
air squats
90/90 or bear sit through
glute bridges
cat/cow or thoracic spine rotations
down dog or cobra/push-up
quad stretch

2 minutes front rack mobility
5 FS at 25X1 tempo
10 thrusters

Weightlifting

Take 20 minutes to build to a 1-RM Front Squat

Front Squat 

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

I built up from
3x95
3x115
2x135
2x155
1x175
1x190
1x200 - video
1x205 PR!
1x210 PR!!

I was incredibly please to jump my PR from 203# on 4/9/2019 to 210#.


Metcon

Metcon (AMRAP - Reps)

CrossFit Games Open Event 11.6, 12.5 & 18.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I performed this workout 3/24/2018 scaled with jumping pull-ups and 65# thrusters and managed 63 reps.  I crushed that today with 84 scaled reps.  I went unbroken through to the pull-ups on the round of 9 which I split 5/4.  I entered the round of 15 with about 2 minutes remaining and went 6/5/4 on the thrusters and 3/3/3 on the pull-ups.

I did have my new Reebok Nano X1, knee sleeves, wrist wraps, thumb tape and AIRWAAV.

Monday, September 20, 2021

Metcon

Monday, September 20, 2021

CFG - Lucas

0730 - 5 of us

Warm Up

300m run
hip hammy
15 air squat
10 reverse snow angels
15 pass throughs
10 ankle drivers
15 overhead duck walk steps
5 bear sit through
15 pvc ohs
10 mtn climber twists

Metcon

"Keep it Steady"
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

I scaled this to 35# OHS, step over the bar burpees and hanging knee raises.  It was a tough workout.

Round 1 - 9:15
Round 2 - 10:00 (19:15)
Round 3 - 9:50 (29:05)

I scaled it well, but could have gone a little heavier on the OHS.  I went unbroken and they were designed to be heavy, eg. 4/3/3.

Accessory Work

Mobility Work

Take 5-10 minutes to work on mobility that might be hindering your performance/range of motion/ or creating discomfort!

Finished with couch stretch, lacrosse ball in scap, lat and triceps stretch with band.

Track Workout

Sunday, September 19, 2021

Goddard Middle School Track

0900

Warm up with easy 800 m

4 x 400 m on 3:30

2:07
2:05
2:04
2:04

Cool down with 800 m walk

I really like this track and it was nice to dust off the legs for some speed work.

Open Gym

Saturday, September 18, 2021

CFG - Open Gym

0900

5 minute Echo Bike

Crossover Symmetry

SLIPS

Front / Back scale both legs 30 seconds

L-sit between 2 plyo boxes - 4 x 10 seconds

Inversions - hold and hand stand push-up singles to 2 abmat

Plank - hold on elbows for 30 seconds

OHS

5x15
5x20
5x25
5x30kg

Belt Squat

5x20
5x40
5x50
5x50kg

T Bar Row

3x8x45#

50 minutes total workout.

Felt good to play with some new stuff.  Next open gym, I will use the elephant bar.

Friday, September 17, 2021

Universal UB100 Decline Bench with Two-Incline Positions

 
I saved this little $63 gem from the landfill when I saw next to my neighbors trash cans.  From the Walmart description:

Power up your core with the Universal UB100 Decline Bench. With two incline positions, this adjustable weight bench lets you perform sit-ups, twists and core-strengthening exercises. To hold your feet in place, the bench come equipped with 8" padded foam rollers and each bench accommodates a weight of up to 200 pounds.

Universal UB100 Decline Bench: 
  • Two-incline positions
  • 8" padded foam rollers to hold your feet in place
  • 200 lb. maximum user weight
  • Execute sit-ups, twits and many more core-strengthening exercises
  • Stylish two-tone color
  • Measures 47in L x 14in W x 22.5in H
The 54 product reviews are mixed, with several saying cheap and not made for tall folks and the balance saying it is a good beginner level product at the price point.  I will give it a whirl soon.  Worst case scenario it ends up in my trash pile.

Deadlift - Metcon

Friday, September 17, 2021

CFG - Lucas

0730 - 7 of us

Warm Up

2 Rounds of

10 jump squats
20 hamstring sweeps
10 deadlift jumps
20 toy soldiers
10 box jumps (step down)
20 good mornings
10 banded glute bridge with clam shell at top

1 min slow bird dogs
1 min slow dead bugs

barbell
10 good mornings
10 deadlift

Weightlifting

Every 2 minutes, for 24 minutes (8 sets):

Deadlift 

*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

5x135
6x185
4x225
2x255
1x275
1x295
1x315 video
1x325 failed


Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

I scaled this to 185# and a 20" box.  The guideline was no more than 65% of 1RM for today (205#), but I really dislike touch and go deadlift.  The 20" box was chosen as the 24" box felt really high during the warm up.

I went out a little hot with a first round at around 1:30, but slowed considerably to roughly 2:00 rounds.  I finished with 4 rounds + 9 reps.

Lagniappe

Reverse Hyper

3x10 at 50#

Thursday, September 16, 2021

Strict Press - Metcon

Thursday, September 16, 2021

CFG - Lacey

0730 - 9 of us

Warm Up

1 minute of:
burpees
pass through
pec stretch
shoulder swimmer
deadbug
scap push-up
cat cow
wall climbs
triceps stretch

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press (4 reps)
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM

Working off a 135# 1RM strict press, I started out a little light and built:

75 (56%)
85 (63%)
95 (70%)
105 (78%)
105# (78%)

Finishing at 105# was within 5# of my 4 rep max and a good end point.

Metcon

"Benjamin Push-Up"
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)

This was a tough workout and the suggested scales were pretty interesting.  Any variation was OK, knee push-ups or foam roller push-ups.  Scaling the volume was also reasonable and based on a targeting roughly 10 sets.

10+ reps/set go the full 100
5-10 reps/set target 70
0-5 reps/set target 50

The KB was supposed to be heavy, but I scaled it aggressively to 12KG.

I went (11) sets at 10-9-8-7-6-5-5-5-5-5-5 for 70 total reps and 150KB swings.

I had originally planned on 10-9-8-7-6-5-4-3-2-1 which would have been 55 reps, but I was feeling pretty good about the 5 rep sets.  It is interesting that the KBS were not taxing and actually gave my chest a chance to recover.  The tempo was perfect for me and very much in line with how I usually do push-ups.

Lagniappe

5 minute abs - This is not getting any easier

Nano X1 Grit




I got a new pair of shoes from DSW.  They fit great and are very comfortable.  I went with Men's Size 9.5.  The first WOD was today 9/16/2021 and I am really enjoying the wider toe box that Reebok is known for and the comfy materials.

Wednesday, September 15, 2021

Metcon

Wednesday, September 15, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

30 seconds each:
row
butt kickers/high knees
arm circles/throw downs
bootstrappers
banded glute bridge
banded squat
1 min lunge twist
1 min calf stretch - (straight leg gets top of calf, bent leg gets lower calf, backwards heel walk for activation)

Metcon

For time:
1000 Meter Row
800 Meter Run
150 Double-Unders
100 Walking Lunges
150 Double-Unders
800 Meter Run
1000 Meter Row

This was tough, but not as bad as I expected.  The rows took me around 5 minutes each, the runs were 5:20 and 6:30.  I did 300 single under rope skips and finished in about 5 sets and 3 minutes.  The walking lunges were the slow and painful.  It took me a little nearly 6 minutes.  Total time was 35:00 and I felt really good about the effort.

Lagniappe

5 minute abs.  I really did not want to do anything, but we had 10 minutes left in class.  The faster athletes were working on gymnastics.

Tuesday, September 14, 2021

Explore Gyms near Lakewood

Iron Warrior Gym - 1630 W Evans Ave Unit H, Englewood, CO 80110 (14 min)
Mile High Barbell: Weightlifting - 4925 S Santa Fe Dr Ste 100, Littleton, CO 80120 (12 min)
Strong Bodies Performance - 10230 W 26th Ave #4, Lakewood, CO  80215 (17 min)
Herrerra's Boxing - 1129 S Tejon St, Denver, CO 80223 (17 min)

Front Squat - Metcon

Tuesday, September 14, 2021

CFG - Greg

0730 - 12 of us (full class and  Greg encouraged us to start signing up in advance)

Pre-Warm Up

foam roll
wrist mobility
front rack mobility
wall sit

Warm Up

300m run
hip hammy flow
then 45 seconds of
kang squat
scap push up
lateral lunges
side lying windmills
cat cow
single leg glute bridge

Weightlifting

Every 2:30, for 10 minutes (4 sets):
Front Squat 
*Set 1 – 2 reps @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – Max reps @ 85%

I warmed up with 45, 95, 135, and finally 155#
Set 1 - 2x155
Set 2 - 1x165
Set 3 - 1x175 (88% of 1RM)
Set 4 - 3x155#

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meter Run
20 Thrusters (95/65 lbs)
10 Bar-Facing Burpees

This looked rough and certainly played out that way.  I did the full runs, but aggressively scaled the burpees to 45#.  Looking at the clock, I was finishing the burpees around the 3:00 mark and opted for step over plank jacks as 10 burpees in 1 minutes was not happening.  It turned out to be a good scale.

Round 1 - 4:08
Round 2 - 4:20
Round 3 - 4:38

Monday, September 13, 2021

Rogue 566# Pig from the 2015 Crossfit Games


I cannot believe this little gem is on sale for a mere $400 (essentially the 2015 cost) in Denver, Colorado.  As much as I would love to own this 80"x34"x24" behemoth with repaired cover and new zipper with added zipper protection, there is no way I could justify the purchase or store the ridiculous thing.

But it is certainly awesome.  Being offered by Rachel Holmgren on Facebook Marketplace as of 9/13/2021.

Split Jerk - Metcon

Monday, September 13, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 rounds of 
30 seconds lunge / jump squat
5 inch worm
10 curtsy squat
10 reverse snow angel
10 trunk twists
10 pass throughs
10 pvc strict press from split jerk stance

with barbell
5 strict press
5 push press
5 push jerk
5 split jerk

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

Using an estimated 150# 1RM, I went 115# (76%) for sets 1 & 2 and 125# (83%) for sets 3-6.  It felt pretty heavy today and I was not prepared to go for 90%.

Metcon

For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar

I scaled this to kipping leg raises, 65# shoulder to overhead and green banded pull-ups.
30 HLR - 12/10/8 ~1 min
30 S2O - 12/10/8 ~2 min
30 BPU - 8/4/3/3/2/2/2/2/2/2/2 ~4 min
30 S2O - 12/8/8/4 ~2:30 min
30 HLR - 10/8/8/4 ~ 2 min

I finished in 10:23 ahead of the 12 minute time cap.  I was really surprised at how difficult the pull-ups became.  I was expecting them to be easier.  I scaled the other movements appropriately.

Lagniappe

3x8 50# reverse hyperextensions

Overall, I felt pretty good for my first day back at HIIT training.  I was definitely winded, but not to the point that the workout was dangerous or unsustainable.

Saturday, September 11, 2021

Power Lift Reverse Hyper

 




Interesting offering from Tyler Necaise in Colorado Springs on Facebook Marketplace.  $250 is a screaming deal on a reverse hyper, especially on a Power Lift, but reviewing the Power Lift USA website, it appears this is a Pro Select Reverse Back Extension which is missing the weight stack.  Buyer Beware.

Friday, September 10, 2021

Easy Run

I found myself short of breath last week when we were at the YMCA camp near Bailey, CO.  I was Covid negative on Tuesday, but feel like I still may have experienced some respiratory infection.  As a result I have been taking it easy.  Doing weights yesterday went well and I decided to do a loop at Harriman Park.

The 1.47 mile (18:13 moving time; 12:23/min pace) felt pretty good.

It was also my chance to try out the Airwaav which is supposed to improve breathing by positioning the tongue down and forward.  I cannot speak to the performance impact, but I did like the feel of this mouth guard and will use it during Crossfit workouts.  It was not particularly snug which is to be expected as it was not in the league of the night guard my dentist made for me.

I understand the criticism and why it would not be suited for powerlifting.  It does absolutely nothing to stabilize the jaw, but it does protect the teeth when clenching.

Powerlifting

Thursday, September 9, 2021

Home Gym

1600

Warm Up

pass throughs
steel mace 360s

Bench Press

6x95
6x115
6x135
3x155
2x165#

Dead Lift

6x135
4x185
3x225
2x255
2x255#

Strict Press

8x45
6x75
6x85
6x95#

Pull-ups

4-3-2-1-2-2

I was working down and up a pyramid on a rough EMOM.

Home gym space is working well.  I grabbed some standard plates to use to keep my deadlift bar from moving around.  I also realized that my yoke location does not allow me to press overhead from the yoke.  This is not a hug concern as my overhead movements are not difficult to take from the floor.

Thursday, September 9, 2021

Shiplap Walls?



This is from a post by Oscar Duran in Home Gym Community by Garage Gym Reviews.

"It’s a good weekend job. I picked up a ton of old pallets that were going to be thrown out. The hardest part, believe it or not, is breaking them apart. I bought about 4 different stains and stained the ones that weren’t weathered. A lot of them had different weathered colors already. Then I just used liquid nails and a nail gun (real thin nail) just to hold them up till the glue sets. If you want to go the extra mile then you can paint the wall black first. The pallets will always have little spaces and you’ll be able to see the wall a bit if it’s a light color."

I have also seen an example where the installer set a horizontal line in the center of the wall and then vertical lines on the stud centers.  He then set the middle row and worked his way up and down and created a really nice effect as well.

I think this would look really incredible.

Wednesday, September 8, 2021

Home Gym

With the purchase of a storage system, my home gym is complete.

Total Spend - $5,836

Basics - ($2,343) Flooring, rack, barbells, plates, bench and dumbbells.  All good purchases, but the dumbbells do not see much action.

Cardio Equipment - ($990) I love the Concept2 rower.  I have considered getting an Assault Air Bike, but that is really overkill for my space.

Crossfit - ($969) All good purchases, but I really do not use the bands, rings, rope or weight vest ever.  Favorite items are pull-up bar, abmats and jump rope.

Strongman - ($750) Do not use any of this stuff, but the yoke is my primary rack.  Stone day is always fun.

Miscellaneous - ($849) Love the timer and storage system.  The Hip Extension, Squat Box and Silencer Pads were poor purchases that I should part with.

I will upgrade my beater bar to a Matt Chan at some point for $395.  I would also like to get a ROMWOD mat (they are now $118).  I have also considered getting an incline bench, but only casually peruse offerings.  Otherwise everything is perfect.

I have considered and rejected getting an Assault Air Bike, 20# Slam Ball, 35# dumbbell pair, battle rope, Crossover Symmetry and Hyperextension.

Although I rarely use them, I will hang my rope and rings at some point.  I will also hold onto my EliteFTS squat box, although it see more dust that box squats.  I should probably sell my REP folding rack, but am having a hard time parting with it.  I need to sell my technique plates, Titan Silencer Pads and excess change plates.  Somehow, I have ended up with
  • (2) 10# pairs (Eleiko and REP V2)
  • (4) 5# pairs (Eleiko, REP V2, REP V2, Weider)
  • (3) 2.5# pairs (Eleiko, REP V2, Weider)
  • (1) 1.25# pair (Eleiko)
Otherwise, everything is grand.  I have over 500# of Olympic plates to "match" my 300# deadlift.

By dollar value, I am a REP Equipped Gym:
  • 22% REP Fitness
  • 17% Concept2
  • 15% Rogue Fitness
  • 10% Raptor Fitness Supplier
  • 37% Miscellaneous including Titan Fitness, Eleiko, EliteFTS, J-Box, Great Mats, Simpson Fitness Supply, Dynamax, Brute Force, Knot & Rope, OSO, Onnit, Hi-Temp, Jump-N-Rope, Cybex and Abmat
I occasionally covet professional grade equipment like Power Lift, Sorinex, Rogue Fitness and others.  I have never considered getting weight stack machines although a lat pull down / low row would be good for body building.

The new/used split was $5,078 / $758 in terms of dollars, but that $758 represents $1,625 in equipment.

I have bought and sold a GHD, kettlebell, strongman tire and standard bar and plates at roughly what I paid.  No flipping or price gouging.  I occasionally miss my Power Lift GHD and will hopefully purchase a Power Lift bench and plyo box in the future.  I do not miss the strongman tire.  It was a huge footprint that I rarely used.  The kettlebell and standard bar and plates went to a good home.

In the grand scheme of things, the expense is within what is typical for my hobbies.

I have spent more on bicycles and less on other equipment intensive hobbies like scuba (~$3,300), golf (~$2,500) and skiing (~$1,200)



Friday, September 3, 2021

Accessory - Metcon

Friday, September 3, 2021

CFG - Lucas

0730 - 7 of us including Jason and Joe

Warm Up

6 minute AMRAP
5 burpees
10 curtsey squat
10 prone scap retractions
6 single leg knee to floor squat
10 plank push-ups

I got through two rounds and will be incorporating single leg knee to floor squats into more of my warm-ups.

Weightlifting

Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 60 Seconds
Single-Arm Dumbbell Row (8 reps each arm @ 2111)
Rest 60 Seconds

This tempo was brutal.  I grabbed 20# dumbbells, but would have struggled even unweighted.  I was a little fast on the Bulgarian Split Squats, but did OK on the rows.  

Talked about potential groin issues with keeping knee planted on bench during rows.

Metcon

Three rounds for time of:
400 Meter Run
21 Box Jumps
12 Pull-Ups

This was a lot tougher than it looked.  I did 400m runs, 21 BJ to 20", for the pull-ups the target was 2 sets.  Instead of doing banded or jumping, I did 5 pull-ups (3/2) and 7 ring rows each round.

Round 1:  5:47
Round 2:  6:03 (11:50)
Round 3:  6:00 (17:50)

Lagniappe

"5 minute abs" - I followed the same movements, but worked for 20 of 30 seconds each effort.

Powerlifting

Thursday, September 2, 2021

Home Gym

1200

Warm Up

2 minute row
pvc pass throughs

Bench Press

8x95
5x115
4x135
3x155
1x165
1x175#

Back Squat

4x95
4x135
3x155#

Pull-ups

E2OM10

2-2-2-2-2 reps

Just an easy move through to get comfortable with the workout space.  I really like everything, but the rower and the hip extension take up a lot of room.  I did move the squat box and crash pads out of the space.  Everything else is well situated.  The finishing touch will be getting change plate pins.

Thursday, September 2, 2021

Titan Fitness Mass Storage System

I came across a 73" high 42" wide Titan Fitness Mass Storage System.  It appears to be in good shape, with (3) plate/ball storage shelves.  It did not include side bracings.

It was being offered for $200 on Facebook Marketplace from Eric Peters in Stapleton.  Retail is $300 from Titan, with free shipping, but I would have paid sales tax.  I got there and it was in great shape, so I did not haggle too much and the seller was willing to take $180.

Stabilizer Bars would be an additional $35 and a shelf would be $70-$90 from Titan, both include free shipping.

The owner was selling because he moved to a 93" monster system in order to have 5 rows of shelving and he integrated a cable crossover into the end of the rig.

I have had my eye on a storage solution for quite a while and I was debating brand and size much more than I should have been.  This is a clean solution, but will only be complete once I add the shelf for my (3) kettlebells and (2) sets of dumbbells.  The sandbag will continue to live on the floor.  I will also get change plate holders ($35) to mount to the side of the mass storage unit.


It was pretty easy to assemble and is really sturdy.  I am in no rush to buy the kettlebell shelf, but I would like some change plate pegs.  I just need to make sure, the rep pegs are compatible with 4" hole spacing.  Since I was all organized, I decided to do a quick powerlifting workout.  I also moved the squat box and silencer pads to the basement.



UPDATE 9/8/2021 - I did end up ordering a set of change plate storage posts from Rep Fitness and they fit great, so I ordered a second set.  They were $20 each including shipping.

Tuesday, August 31, 2021

Deadlift - 20.1

Tuesday, August 31, 2021

CFG - Lacey

0730 - 10 of us

Warm Up

Hip Hammy
then 2 rounds of
10 Kang Squat
20 Toy soldier
5 90/90
20 second single leg glute bridge hold
2 slow dead bug
2 slow bird dog

Weightlifting

Take 10 minutes to build to…
Deadlift (2 reps @ 90% of 1-RM)
Immediately followed by…

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift  (4 reps @ 70%)

I built up from 135, 185, 225 and finally 255# (85% of 1RM)
I dropped down to 195#  (65%) and was able to bring good speed to the deadlifts.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

I felt pretty lousy and opted to scale the workout down to 75#.  This was a good move, but I still came up a full round short of when I did this during the 2020 Open.

I thought I kept a steadier pace, but my round times certainly do not indicate that.  I was getting through the ground to overhead better with a power clean into a push press.  At 75#, I could manage 3-3-2.

2:40
2:50 (5:30)
3:00 (8:30)
3:40 (12:10)
2:50 (15:00) - got through G2O and 6 of 10 burpees.

Lagniappe

One of my classmates led us through "5 minute abs" which consisted of 2 rounds of 30 seconds each:

abmat sit-ups
right side crunches
left side crunches
leg lowers
bicycle crunces

Needless to say, my bicycle crashed and burned during the second round, the leg lowers were done with bent legs and even engaging my core effectively on the side crunches was a challenge.

Monday, August 30, 2021

Charley Horse - Accessory

Monday, August 30, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 minute row
then 2 rounds of
10 boot strappers
5 cat cow
10 lateral jumps
5 slow single leg glute bridge
5 mountain climber thoracic openers
then
2 min front rack mobility
3 min prep for wod

Metcon

"Charley Horse"
For time:
75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

I thought I prepped and scaled this well, but I still did not finish in the 14 minute cap.  Row was 6:15, Front Squat was scaled to 95# and completed 10-6-5-4 in 3:15 (9:30), but my pace on the 20" burpee box jump overs was slow and I had 20 of 25 reps at the cap.

I did this on my own 4.20.2021 and finished in 15:40 with 95# FS and 12" box

Weightlifting

Every minute, on the minute, for 15 minutes (3 sets) of:
Bent-Over Reverse Flys (10 reps @ 21X1)
Banded Bent-Over Rows (10 reps @ 2012)
Banded Biceps Curls (20 reps @ 10X0)
Split Squat Pulses (40 seconds (Left Side))
Split Squat Pulses (40 seconds (Right Side))

I called it in on the weightlifting.  I used decent form, but certainly sped up the tempo.  I used 10# for the flys and only did 30 seconds per leg on the split squat pulses.

I just made it to the gym in time and could have used 10 minutes for mobility.

Thursday, August 26, 2021

Rogue Challenges

Rogue has been coming out with some great challenges to showcase their equipment and also provide some great tests to athletes who want to dip their toe in competitive environs between the Crossfit Open.
  • 50 Cal Challenge - 50 Calories on an Echo bike (winner 24 seconds, 100th place was 42 seconds) 12/14/2020
  • Bear Hug Challenge - 200# for guys and 150# for ladies (winner 12:18; 100th place was 1:52) 2/15/2021
  • Cliffhanger Challenge - Static hold from pull-up bar (winner 20:21; 100th place was 2:43) 3/8/2021
  • Pump-and-Row - 2000 meter row and then body weight bench press for reps (each rep is a 10 second deduction on time)(winner male middle division 6:17 row & 36 reps; 100th place was 6:41 and 16 reps) 4/19/2021
  • Bella Complex Challenge - Clean-Shoulder to Overhead-Front Squat-Shoulder to Overhead (winner medium 390#; 100th place was 185#) 5/24/2021
  • Mule  Challenge - 21-15-9 Deadlift (315/225#) & C2B (winner 2:23; 100th place NA only 41 made the 10 minute cap) 6/28/2021
  • Suitcase Challenge - Max weight held for 30 seconds (winner 628#; 100th place NA only 98 men submitted scores) 7/19/2021
  • Bandit Challenge - 1 mile run - 1 RM Front Squat - Max Reps Chin-up - 8/30/2021
Middleweight is up to 212# for men

Similar to the Crossfit Open, the cost is not a limiter.  Entering the challenge is $10 and for $30 you get a t-shirt.  Rogue puts up great prizes, a leaderboard and reviews video submissions.  To date, they have been held monthly which is a great time frame to get people excited and not burnt out.  The duration of the challenges is short as well.

In my summary, I listed the winners and 100th place so mere mortals could have something to which to strive.  I would like to take these challenges on as benchmarks and ideally competitively.  The Bandit will be tough as I have a 5K this weekend, but I might try to knock it out on Sunday anyway.

Metcon

Thursday, August 26, 2021

CFG - Lacey

0730 - 6 of us

Warm Up

1 min row
1 min Kang squats
1 min ankle driver/cat-cow
1 min lateral lunges
1 min scap push-up/HRPU
1 min bootstrapper/quad stretch
1 min stretch on own

Metcon

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Double-Unders
Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps)
Time Cap = 30 minutes

Despite getting clear direction to scale loads and reps, I still missed the cut-off.  The goal was 15-10-5 minutes for the three rounds.

I did 60-40-20, but scaled the lunges to slight hop on front foot and switching every 10 reps.  I used a 25# DB and did 120-80-40 single unders.

Round 1 - 16:00 minutes
Round 2 - 11:30 minutes (27:30)
Round 3 - finished the row and 6 hop lunges.  74 reps outstanding

Lagniappe

Crossover Symmetry recovery sequence.

Wednesday, August 25, 2021

Bench Press - Metcon

Wednesday, August 25, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

1 min plank hold
1 min table top
20 wrist circle
20 elbow circle
20 seal swing
20 throw down
20 freestyle bounce
20 arm circle
20 trunk rotations
5 scorpions (down facing and up facing)
10 push-ups

Weightlifting

"Chesticles"

Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press (1 rep)

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

I started at 95# and built by 10# to 175#, made 180# and failed 185#

Metcon

"Desire" (AMRAP - Reps)

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

I scaled to a 20" box and got 30 reps in 5 minutes.

Lagniappe

EMOM 10 - 2 pull-ups


Thursday, August 19, 2021

Strict Press - JT

Thursday, August 19, 2021

CFG - Lacey

1130 - 5 of us

Warm Up

1 min jumping jacks
1 min floor slides
1 min prone Y-T-W

then twice through
down dog/cobra
45 sec overhead hold
45 sec slow strict press
front rack mobility

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Strict Press (8 reps)

*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.

I was working off of a 90# 8 RM and completed sets 1&2 at 80#, sets 3&4 at 75# and managed 10 reps at 75# for the last round.

Metcon

"Strict JT"

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups

I scaled this to 15-12-9 of box hspu, box dips and push-ups.
Round 1 - 4:30
Round 2 - 4:30 (9:00)
Round 3 - 3:25 (12:25)

This was rough.  I need to find my dips again.

Wednesday, August 18, 2021

Airwaav

Well I finally broke down and ordered an Airwaav mouthpiece.  This ridiculous contraption was worn by Rich Froning on his way to another Team Championship.  While, I am suspicious, I bought the gizmo for a number of reasons.

First, I had been eyeing a mouthpiece for quite some time and nearly purchased a New Age Performance offering a couple of years ago when I was focused more on powerlifting.  These are at the same $40 price point.  My interest started with concerns in relation to damaging my teeth during training.  I have a history of being a grinder and have had more than my fair share of dental work.

Second, my training is in serious need of a kickstart and sometimes a new toy is just the ticket.  I have been struggling lately to get my breathing under control and get organized when getting back on the barbell during wods.  I do not have any delusion that the advertised increased airway width of 9% will happen or if it will affect my breathing at all, but sometimes, just having another focus will allow me to push past a plateau.

Finally, I want a new toy.  I am not ready to invest any more money in golf, scuba or bicycling and want for nothing in the crossfit space.  I am not buying any new clothes or shoes.  That unfortunately leaves one off gadgets like this.

Amanda Dvorak actually has a nice write up on the topic.  It is featured on powerliftingtechnique.com

Tempo Front Squat - Metcon

Wednesday, August 18, 2021

CFG - Lucas

1130 - 7 of us

Warm Up

2 rounds of:
30 seconds high knees/butt kicks
30 seconds banded glute bridge
30 seconds banded clam shells
30 seconds banded air squat
30 seconds deadbug
1 minute squat with thoracic twist / 90-90 sit through

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squats  (@ 32X1)
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

My front squat felt like crap today, I would typically work off of an estimated 200# front squat, but used 115, 125, 135, 145 and 150# today.  That estimates my front squat at 170#

Metcon

Three rounds for time of:
Run 400 Meters
8 Front Squats

Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.

I took these from the ground, but scaled to 95# (56% of estimated 170# 1RM) and was able to get through all (3) rounds unbroken.  Runs were 2:28 to 2:38 and the each round was finishing in about 3:30.  My overall time was 10:30.  I am pretty sure that I did not have 75% or 130# in me today.

This was a repeat of 4/9/2019 when I used 60kg and finished in 12:58

Lagniappe

We finished with 15 minutes left in class, but I was pretty wiped out.

EMOM 10
minute 1 - 15 abmat sit-ups
minute 2 - 10 walking lunges

Tuesday, August 17, 2021

Nutrition

After tipping the scales at 197.1 on July 2, 2021, I have again started focusing on my nutrition and am trying to "keep intake to levels that will support exercise, but not body fat."

This has been really tough this time around.  I have been steady at 192.5 for about a week and have really not moved very much off of that mark.

Breakfast - Chai Latte and Clif bars or Duo Bars

Lunch - Sandwich, crunchy snacks, fruit another energy bar

Dinner - Meat and veggie or pizza or Mexican

Evening snack - Ice cream or chips

From June 2020 to October 2020 I was able to go from 195 to 180# in pretty short order.  I hit a plateau at 183# and struggled to get past it.  

I put all of the weight back on between October 2020 and April 2021.  I assumed the weight gain was due to reduced physical activity, but that was apparently not the case considering that I resumed normal if not increased activity levels in the summer.

That being said, it is time to reduce caloric intake to the point that I am hungry in the evenings and then take the important step of not snacking.

Split Jerk - Metcon

Tuesday, August 17, 2021

CFG - Greg

1130 - 6 of us

Crossover Symmetry

Warm Up

2 rounds of
1 min row
5 inch worm push-up
10 curtsy squat
10 rev snow angel
10 pvc trunk twist
10 pass through
10 pvc strict press from split position

with barbell
5 strict press
5 push press
5 push jerk
5 split jerk

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*This is week 5/8 in this cycle.

I stuck with 105# for the doubles (the same weight I used last week) and bumped it up to 110# for the singles.  Felt good.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Burpees Over Rower
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Plank Dumbbell Row 50/35lbs (Left Row + Right Row =1)
Rest 30 seconds

This was a pretty good workout.  I scaled the dumbbells to 25# and was still struggling to maintain good sets.

Round 1 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row
Round 2 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row 

We did an interesting exercise where we were guided to set the damper at 4, 6, 8 and 10 respectively on the row intervals.  Remarkably my calories stayed the same, but I felt a lot fresher after the set with the damper set at 4.  I typically opt for 6.5, but will reduce that to a 4 or 5 on my next wods.

Monday, August 16, 2021

Metcon

Monday, August 16, 2021

CFG - Lacey

1130 - 6 of us

Warm Up

jog in place
butt kick
high knees
quad stretch
toe grab
burpee and broad jump
squat jump
over / under the fence
bear crawl
crab walk
scorpion stretch
puppy dog stretch
pigeon stretch

Metcon

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

I scaled this aggressively and still got my ass kicked.  Out of the gate, I was shooting for 5 pull-ups, 15 HKR and 15 push-ups.  I was not sure how the wall balls would go.  I grabbed a 14# and a 10# (as a bail out ball if necessary).

Round 1 - great 4/1 on PU, unbroken HKR, 5/5/5 push-ups, 25 WBS (10/5/5/5) - 3:25
Round 2 - less great - 25 WBS - 3:55
Round 3 - 20 WBS - 3:49
Round 4-6 - 15 WBS - 3:44; 3:38; 4:02

The pull-ups went to 2/1/1/1.
The HKR went to 6/5/4
The push-ups went to 5/3/3/2/2
The WBS got to 5/4/3/2


Swim-Bike-Run

Saturday-Sunday, August 14-15, 2021

Harriman Park - 2 laps around the park, I felt a little bloated and walked the better part of the first lap

Bear Creek Lake Park - 30 minute of tennis with Nisha.

Bear Creek Lake Park - Nice 12.76 mile lollipop (1:07 moving time; 11.3 mph)

Carmody Swim - 3 x 400 yards in the outdoor pool.

Friday, August 13, 2021

Strict Press - Metcon

Friday, August 13, 2021

CFG - Lucas

1130 - 5 of us

Pre-Warm Up

Partial Crossover Symmetry activation

Warm Up

2 rounds:
short lap
10 banded pass through
10 banded pull apart
10 banded strict press
10 cat cow
10 prone raise
1 min triceps stretch or lat stretch

Weightlifting

Take 10 minutes to establish an 8-RM…
Strict Press (8-RM)
Rest until the running clock reaches 12:00, and then…

This was tricky, I went
8x45
4x65
4x75
3x80
8x85
8x90 - Established 8RM

Weightlifting

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Press ( 8 reps @ 90% of today’s 8-RM)

I did these at 80# and felt pretty good.

Metcon

Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)

I scaled to 65# and finished in 13:52.  The runs were around 2:35 and the push presses were all unbroken.  The barbell cycling was smooth with occasional short rest at the top.

Lagniappe

3x1 Rope Climbs (1 minute rest between efforts)
3x3 Tire Flips (275#)


High Rep Olympic Lifting

Main site just had an article high rep Olympic Lifting.  This topic is near and dear to my heart as I have debated the merits and pitfalls over and over in my head.

My personal experience is mixed and cursed with the fact that my form is passable at best in an unfatigued state and dangerous when fatigued.  I enjoy Olympic Lifting and feel that it is a cornerstone of general physical preparedness (GPP) along with Gymnastics, Powerlifting and Monostructural Endurance.  When I want to develop technique when fatigued, I typically tend towards EMOM style rather than For Time style metabolic conditioning.

During programmed Crossfit workouts that doe require "cycling" a barbell, I will nearly always scale the weight to the point that poor technique will not be dangerous to my back, shoulders, etc.

Myth 1.  Olympic lifts are dangerous at higher rep ranges because of the inevitable technical breakdown
Myth 2.  High-rep Olympic lifting is a poor method of conditioning
Myth 3.  High-rep Olympic lifting doesn't build strength in the lifts
Myth 4.  High-rep Olympic lifts erode an athlete's technique in the classic lifts

I agree with the counterpoint to all of these myths.  

Technique is king and until my technique is 8 out of 10, I have no business increasing intensity, volume, etc.

Technical movements are an excellent form of conditioning.  Mentally switching the next pedal stroke, next swim hip pivot, triple extension, pulling under the bar, continue ad infinitum is essential for neurological conditioning and GPP.  Rarely will my personal life call for exertion under ideal conditions.

Strength in the lifts is harder to wrap my head around.  Indeed when fatigued, technique becomes more important.  Why squat snatch when you can muscle snatch?  That being said, I do not have enough experience to address this one.

Finally, erosion of technique is only possible if the intensity, volume, etc is too high for the athlete in question.  Swinging my back during a hang power clean is stupid and I should not practice it during High-Rep or Max Effort lifts.

Lap Swim

Thursday, August 12, 2021

Carmody Rec Center

1700

4x300 FR

32 minutes total workout

Thursday, August 12, 2021

Deadlift - DT

Thursday, August 12, 2021

CFG - Lacey

1130 - 9 of us

Pre-Warm Up

Foam Roll
Reverse Hyper 1x12 at 45#
Crossover Symmetry Activation

Warm Up

2 rounds of
20 star jumps
10 lunge twist
20 toy soldiers
15 banded good mornings
10 dead bug
2 slow controlled bird dogs (keep spine set)

Weightlifting

Take 10 minutes to build to…
Deadlift (2 reps @ 90% of 1-RM)
Immediately followed by…

I built up from 135, 185, 225, 255 and finally capped at 2x275#.

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift  ( 2 reps @ 80%)

I stripped down to 235# and was able to maintain good speed.

Metcon

DT (Time)

5 Rounds for time: 
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

I scaled this to 75# and was able to the recommended
11 shake out, 1+8 shake out, 1+6 shake out
Round 1 - 1:25
Round 2 - 1:55 (3:20)
Round 3 ~ 2:00 (5:20)
Round 4 ~ 2:00 (7:20)
Round 5 ~ 2:00 (9:20)

9:20 is slower than my last attempt, but pretty good for my fitness level.

Wednesday, August 11, 2021

Metcon

Wednesday, August 11, 2021

CFG - Lucas

1130 - 11 of us

Warm Up

2 rounds of: 
1 minute row
10 prone YTW
10 scap pull-up
10 bear sit through
10 air squat
10 single leg glute bridge

then 1 minute each
groin stretch
quad stretch
calf stretch

Metcon

Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
20 Cossack Squats
400 Meter Run
15 Strict Pull-Ups
Notes: RX+ Alternating Pistols

I was pretty consistent across these intervals.  
I was finishing the 20 cal row between 1:25 and 1:35.
Cossack squats were quick and I slid through the two positions.  Not really low, but with good torso position.
The runs took between 2:25 and 2:35
I did a mix of pull-ups and partial pull-ups as indicated in the parenthesis.  E.g. 8 pull-ups and 7 partial pull-ups in the first round

R1 - 6:38 (8/7)
R2 - 6:40 (7/8)
R3 - 6:43 (6/9)
R4 - 6:50 (6/9)

Lagniappe

Push-ups 10-8-6-4-2

Tuesday, August 10, 2021

New Gym Bag

The unfortunate day has arrived that I have to replace my Planet Fitness duffle bag.  This bag has served me extremely well for the past several years of Crossfit and I may repair it.  The only thing that is off is the zipper on top which is currently held together with a binder clip.

The current dimensions are approximately 18x10x11 (1980 cu in or 32L) and it is extremely light.

It is currently home to:
  • Weight Belt - weekly
  • Knee  Sleeves - weekly
  • Wrist Wraps - weekly
  • Calf Sleeves - weekly
  • Elbow Sleeves - rarely
  • Mechanix Gloves - rarely
  • JAW grips - often
  • Wodfitters grips - rarely
  • Nubz - rarely
  • Beaded Rope - rarely
  • Training Rope - weekly
  • OSO clamps - rarely
  • (3) rolls of tape - rarely
  • Wrist bands - rarely
  • Lifting straps - rarely
  • Sunglasses - rarely
  • Gym Towel - rarely
  • Albuterol - often
  • Chap Stick - rarely
  • Chalk bag - rarely
  • Lacrosse Ball - rarely
  • Hip Circle - rarely
There is certainly an opportunity to clean some stuff out.  I will keep the stuff that I use on a regular basis and make sure they are accessible.  I will take some items home.

I considered the following options:
  • Patagonia Black Hole 40L - ($129) Simple, durable, multipurpose bag; not Crossfit specific
  • King Kong Core35 - ($129) 35L Includes a lot of bells & whistles, pockets; Crossfit specific
  • Bear Komplex Gym Bag - ($99) ~45L with bells & whistles, spots to attach patches; Crossfit specific
  • No Bull Waxed Canvas Duffleback - ($199) - 33L, Simple, elegant, waxed canvas makes for heirloom quality
  • 2Pood Performance Duffle Bag (Sold Out) - 51L, shoe compartments, weight belt compartment, relatively simple design
I like being organized, but I do not like a plethora of pockets for items to get hidden away.  I like the customization that the Bear Komplex bag offers, but I could not see much benefit from the other Crossfit specific bags.  I am 99% sure that I will opt for the Patagonia Black Hole 40L bag.  It is $129 and I can get free ship to store at my local REI.  I like the brand and the multipurpose nature of the bag.  I would like to use it for travel as well.  My favorite color that I have seen is Roamer Red.

Split Jerk - Metcon

Tuesday, August 10, 2021

CFG - Greg

1230 - 6 of us

Warm Up

2 rounds of 
1 minute jump rope
5 inch worm push up
5 curtsy squat each leg
5 reverse snow angel
10 trunk twist
10 pass through
10 strict press in split

front rack prep

with barbell
5 strict press
5 pause push press
5 pause push jerk
5 split jerk with pauses

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

I felt reasonably steady but stuck with 105# (68% of estimated 155# 1RM) and kept good pauses for all 6 sets.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach

I scaled to 60 single unders and regular burpees and managed 5 reps + 22 singles or 5 + 11 rounds.  All of the rope skips were unbroken and the burpees were steady.

Lagniappe

Crossover Symmetry recovery

3x5 GHD Sit-ups

Lap Swim

Monday, August 9, 2021

Carmody Rec Center

1730

5x200 FR
1x50 BR
1x50 BA

Felt really smooth in the water and less winded.

Bought a punch card.

Resident Daily = $6
(15) Punch = $71 ($4.73, 22% savings from daily rate)
(30) Punch = $115 ($3.83, 36% savings from daily rate)
Monthly Pass = $32
Annual Pass = $385
25% Military Discount

When you add the Military Discount, Carmody is one of the most affordable rec centers that I have trained at.

Monday, August 9, 2021

Tempo Front Squat - Metcon

Monday, August 9, 2021

CFG - Lacey

1230 - 8 of us

Warm Up

1 min row
1 min leg swing
1 min squat hold
1 min figure 4 stretch

2 rounds of
10 kang squat
10 single leg glute bridge
15 sec star plank
5 air squat / front squat at 32X1 tempo

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Tempo Front Squats  (@ 32X1)

*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

I warmed up with 95 and then 115# and my right hamstring felt tight.

I backed off and went
3x105
2x115
2x125
1x135
1x145# (72% of estimated 200# 1RM).  I kept good tempo and felt good about the effort.

Metcon

"Nitrous"
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

I scaled this aggressively to 45# and was still struggling.  I finished the row in 4:40 and then started with a set of 15 thrusters with the plan to go 15-15-10-10.  That quickly changed to 15-10-10-8-7, but I moved pretty well overall and adding even 10# would have made for and ugly metcon.

Lagniappe

With an extra 10 minutes, I foam rolled my hamstring and then did 6x2 pull-ups.

Mono-structural Training

Saturday, August 8, 2021 (and 9th)

Carmody Rec Center

Saturday, 0900 - Swam laps in indoor pool

1x150 FR
7x100 FR
1x50 BR
1x50 BA

Sunday, 0945 - Gios ride to C470 bikeway and all the way to Alameda.  18.20 miles (1:38 moving time; 11.1 mph)

Sunday, 1845 - One lap around Harriman Park.  1.47 miles (17:00 moving time; 11:30/mile)

Friday, August 6, 2021

Walking Lunges - Metcon

Friday, August 6, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

1 minute jump rope
10 lateral lunges slow
10 scorpions (5 each side)
1 minute walking lunge
10 mountain climber knee circles
10 burpee
1 minute air squats
10 around the world with jump rope
10 push-up 
1 minute hollow hold

Weightlifting

Every two minutes, for 12 minutes (6 sets):
Dumbbell Walking Lunge (12 steps @ 10X0)

Go heavy the final steps should not be performed without struggle.

These were as hard as expected.  I picked what I thought was a reasonable weight with 30# dumbbells in each hand.  By the third round, my right hamstring was starting to tighten up, but I got through all 6 sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Beast-Makers
10 Box Jumps (24″/20″)
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

I scaled to 60 single unders and finished 4 Rounds + 1 Rep
I used 20# dumbbells and a 20" box and finished 2 Rounds + 0 Rep
I did hanging knee raises and finished 5 Rounds + 0 Rep
-
Total 11 Round + 1 Rep

Wednesday, August 4, 2021

Skills

Wednesday, August 4, 2021

CFG - Lucas

1130 - 3 of us

Warm Up

45 seconds each of
air squat
crab bear rotations
banded side step
cat cow
standing shoulder swimmer
scorpion left right push up
single leg alternating leg pike raise
shoulder wall walk
scap pull up

Metcon (AMRAP - Reps)

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest on Floor
Rest 60 seconds… Repeat for 3 sets

I really liked this workout

Pull-ups - 7-7-7
HSPU (2 abmats) - 2-2-2
Rowing - 14-13-14 calories
SA Alt DB Snatch (35#) - 12-12-12
Stationary Dips - 6-7-6
Front Leaning Raise - 4-3-3 sets (had to be unbroken for Rx)

Lagniappe

GHD sit-ups
3 x 6 reps

Lap Swim

Tuesday August 3, 2021

Carmody Recreation Center - 2200 S Kipling Street

1700

50 FR
8x100 FR (IN 2:15 ON 3:00)
25 BK
25 BR

After discovering that Grant Ranch Open Water Swimming was less than 10 minutes from my house, I wanted to get into the pool for some lap swim.  After a quick internet search, I discovered the Carmody Recreation Center was the closest pool to the house and home to the Squid Masters Swimming Team.

Check is was a breeze and they did not ask for proof of address for the resident rate.  They did provide a 25% military discount which brought the daily admission down to $4.50.

Upon entering there is a large set of machines and cardio equipment.  There are also some Pilates and Yoga rooms.  They have a large indoor pool a convenient schedule for lap swim.  They have a smaller outdoor pool.  The outdoor area also has a few rigs, rowers and a treadmill.  Overall, I was very impressed and will definitely stop by again.

Monday, August 2, 2021

Cleans - Metcon

Monday, August 1, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

Hip Hammy
then
2 rounds of
10 boot strapper
20 banded side step
10 banded pass through
10 banded kickback
10 windmills (side lying)
10 over and under the fence
10 drop squat
then with barbell
5 high hang clean pulls
5 high hang clean high pulls
5 hang muscle clean
5 front squat

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean ( 2 reps @ 65-70% of 1-RM Clean)
Rest 60 seconds, and then…

Weightlifting

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean (@ 75-85% of 1-RM Clean)
Athlete will execute one clean from the hang position, and then one from the floor

I went 95-95-100-100 on the hang cleans and 6x115 on the clean complex.  They all felt pretty good.

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM
Score is total load moved
Ex 19 successful lifts made at 200lbs = 3,800lbs

I backed down to 105# (68% of 155# estimated 1RM and was able to make all 20 attempts).  I finished the row between 1:25 and 1:30 every round.

2021 Crossfit Games - Tia-Claire Toomey and Justin Medeiros

The 2021 Crossfit Games are in the books and I enthusiastically watched the majority of the live streams for the individuals, less for the teams and only a few events for the age group and adaptive athletes.

I thought the programming provided for great tests that covered functional movement at high intensity across a broad time domains.

Get well soon, Brooke Wells

2021 Crossfit Games

July 28

Event 1

For time:
1-mile swim with fins
3-mile kayak

This was over an hour time domain and not spectator friendly, but certainly a good test.  I might have to rent paddle boards or kayaks again.

Event 2

For time:
126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips 
126-ft. sled drag

Time cap: 12 min.

Entertaining test that showcased gymnastics and strongman.

Event 3

For time:
550-yard sprint

Time cap: 4 min.

I was worried about this one, but nobody really got knocked around too bad.

Event 4

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall walks
Thrusters, 135 | 185 lb. (short bars)

Time cap: 20 min. 

185# is a heavy thruster and combined with 55 wall walks was quite the effort.

July 30

Event 5

4 rounds for time:
4 rope climbs
500/400 ski erg
Sand bag carry

I am not sure what to make of the Husafell Strongman Bag, but at 200# for men, this seems like a beast.

Events 6/7

5 rounds for time of:

250-m run 
1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.  
Men: 245 | 265 | 285 | 305 | 315 lb. 

Time cap: 7 min.
 
5 rounds for time of:

200-m run out of the Coliseum
1 clean 

Women: 210 | 215 | 220 | 225 | 230 lb.
Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

This was an interesting test that was mentally taxing on weaker athletes who could not make the cleans, especially in Event 7.

Event 8

For time: 
Navigate the handstand walking course
Time cap: 5 min.

Another brutal test that basically established the have and have nots.  Although handstand walking is to be expected, this really separated athletes.

Event 9

21-15-9:
Echo bike (cal.)
Snatch, 75 | 105 lb. (short bars)

Time cap: 8 min.

Fast and entertaining.

CUT TO 30 ATHLETES

July 31

Event 10

For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Time cap: 27 min.

This was a really interesting test during which athletes could really separate themselves on the runs.

CUT TO 20 ATHLETES

Event 11

11-min. AMRAP:
1 pegboard ascent
7 single-arm dumbbell overhead squats, 50 | 70 lb.
15 heavy double-unders

This was fun to watch and the athletes made tough movements look easy.

Event 12

1-rep-max snatch

Guilherme Malheiros.  Enough said.

Aug 01

Event 13

4 rounds of:
20 GHD sit-ups
8 cheese curd burpees over the hay bale, 70 | 100 lb.
168-ft. yoke carry, 425 | 605 lb. 
1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

I loved this event and it got me wanting to break out my yoke and do some burpees over a wall.

Event 14

6-10-14 reps of:
Deadlifts, 275 | 405 lb. (short bars)
Freestanding handstand push-ups

Time cap: 7 min.

A new skill and a tough standard.

Event 15

For time:
600-m row
90 chest-to-bar pull-ups
36-ft. back-rack walking lunge 
36-ft. front-rack walking lunge
36-ft. overhead walking lunge 

135 | 185 lb., short bar

Time cap: 11 min.

185# OH walking lunge is brutal.  Frankly I was surprised the athletes made such short work of the C2B during the final event of competition.

Friday, July 30, 2021

Split Jerk - Metcon

Friday, July 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

2 rounds
20 star jumps
5 inch worm
10 pass through
10 strict press
10 prone press
10 curtsy squat
10 dead bug

with barbell

10 push press from split jerk
10 split jerk

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position (2 reps)
*Build over the 3 sets

75-95-105#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Split Jerk 
2 reps @ 80-85% of 1-RM Split Jerk

Tried 125 and it was too heavy; next two sets done at 115#

Metcon

Five rounds for time of
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

13:57.  Scaled to 12 kg KBS and pike push-ups.  Rounds 1 and 2 were around 2:30 and then slowed down to about 3:00 per round.

Thursday, July 29, 2021

Metcon - Row / Run

Thursday, July 29, 2021

CFG - Lacey

1230 - Marialaina and me

Warm Up

1 minute of each
jumping jacks
over and under the fence
leg swings
LCR strtch
down dog / cobra
glute bridges
calf stretch
pigeon stretch
couch stretch

Metcon

Every 7 minutes, for 35 minutes (5 sets) for times:

300/250 Meter Row
Rest until the clock reaches 2:00, and then…
400 Meter Run

Note times for both the rowing and running intervals.

I was pleasantly surprised with my performance

Round 1 - 1:09 / 2:17
Round 2 - 1:10 / 2:11
Round 3 - 1:09 / 2:10
Round 4 - 1:10 / 2:07
Round 5 - 1:09 / 2:00

I was challenged to make the last round my fastest and did my best to turn it up.

We had 15 minutes left in class so I finished with

3 x 1 rope climb
3 x 5 GHD sit-ups

Wednesday, July 28, 2021

Jackie - Bulgarian Split Squats

Wednesday, July 28, 2021

CFG - Lucas

1230 - 7 of us

Warm Up

1 min row
1 min figure four stretch
1 min couch stretch

then 2 rounds of
10 push up mtn climber
10 banded air squat
5 squat and thoracic rotation
5 reverse snow angels
5 banded plank walks
5 ring row negatives

with barbell
6 push press
6 front squat
6 thruster

Metcon

Jackie (Time)

For Time: 
1000m Row 
50 Thrusters, 45# 
30 Pull-ups

I did the row in 4:40; the thrusters at 8:40 (20, 12, 10, 8); jumping pull-ups (5/5/5/5/4/4/2), exactly matching my January 10, 2021 time.

Weightlifting

Three sets of:
Bulgarian Split Squat ( 8 reps @ 30X1)
immediately followed by…
Dynamic Jumping Bulgarian Split Squats (12 reps @ 10X0)
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

I did 8 split squats unweighted each round, but was fast on the tempo.  I only did 6 jumping each round and maintained reasonable tempo.

We had 15 minutes left at the end of class so I did 2x 30 second hang and some crossover symmetry.

Tuesday, July 27, 2021

Metcon

Tuesday, July 27, 2021

CFG - Greg

1130 - 4 of us

Warm Up

3 rounds of 
30 sec row
10 banded pull apart
10 banded strict press
10 banded pass through
10 cat cow
10 scap pull-up
1 minute of triceps stretch / lat stretch / calf stretch

Metcon (AMRAP - Reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Rowing (calories)
(choose a weight that you can move throughout the 60 seconds)

DB Floor Press (25#) 26-24-23-23 reps (good pacing)
Banded OH Triceps 19-19-19-19 (broke to shake out arms)
DU 24-26-30-20 (these were rough and I never got a rhythm)
PU 6-6-5-5 (single every 10 seconds)
Row 12-12-12-13 (good pacing)

Metcon (No Measure)

OPTIONAL
Three Sets of:
30-second Hollow Hold
15-20 reps of V-Ups
30-second Superman Hold
15-20 reps of Superman Lifts

I skipped the core work and instead went on an 800m run followed by 20 abmat sit-ups

Monday, July 26, 2021

Deadlift - Metcon

Monday, July 26, 2021

CFG - Greg

1130 - 10 of us

Warm Up

2 minute row

then 2 rounds of

10 lunge twist
20 toy soldiers
15 banded good morning
10 dead bug
10 bird dog

with barbell 10 good morning and 10 deadlift

Weightlifting

In 10 minutes, build to:

Deadlift (2 reps @ 85% of 1-RM Deadlift)

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

I built up to 2x 255# and then did speed dealifts at 210#.  My speed was not as quick as it was last week at 195#.

Metcon

For time:
50/35 Calories of Rowing
50 Burpee Box Jump-Overs (24″/20″)

There was a 4 minute cap on the row and a 12 minute cap on the workout.  I finished the row in 3:50.  The BBJO were steady, but slow.  I scaled to 20" and got through 40 when time was called.

Bench Press - Metcon

Friday, July 23, 2021

CFG - Lucas

4 of us

Warm Up

60 sec plank hold
60 sec table top stretch
20 wrist circles
20 elbow circles
20 seal swings
20 over and backs
20 freestyle bounce
20 arm circles
20 trunk rotations
10 scorpions up/down
10 push-ups (normal, close grip, left arm our, right arm out)

Weightlifting

Take 20 minutes to build to today’s 1-RM Bench Press

Bench Press 

I made 185# and failed 195#

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

I scaled to box HSPU, bench dips, knee push-ups and 60 single unders.  I finished 3 rounds and 3 reps at the 10 minute mark.

There was 15 minutes left in class and after recovering, I did 3 rope climbs and 50 abmat sit-ups.

Thursday, July 22, 2021

Deadlift - Metcon

Thursday, July 22, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

1 min row

then 2 rounds of
10 lunge twist
20 toy soldier
10 banded good morning
10 dead bug
10 bird dog

Weightlifting

In 10 minutes, build to:
Deadlift (3 reps @ 75% of 1RM )

Immediately followed by…

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift  (3 reps @ 65% of 1RM )

I built up to 225# deadlifts over 10 minutes and then was able to hold good speed at 195# for the (5) sets of speed deadlifts.

Metcon

Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

I scaled to 600 meter row, 8 chin over bar pull-ups (started strict, but became kiping), and 8 kg kettlebells for the walking lunges.

Round 1 - 6:30
Rest - 6:30 (13:00)
Round 2 - 6:25 (19:25)