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

Thursday, January 28, 2021

Tempo Run

Thursday, January 28, 2021

Rocky Mountain Greenway Trail

1600

2.89 mile (10:28 pace; 30:17 moving time) run around the Croke Canal Loop.  I felt really good and pulled a negative split on the effort at 15:17 for the first loop and 15:00 for the second loop.

Rogue Bella Bar

After an inordinate amount of time hemming and hawing over a barbell purchase, I finally pulled the trigger on a 15kg Rogue Bella Bar with Black Zinc finish.

79.13" overall length
dual knurl marks
25 mm diamater
13.00 inch loadable sleeve
bright zinc sleeves - medium oxidation rate
bushing
F6-R (F Rating) - good durability rating
190,000 PSI tensile strength

I wanted a second barbell for a while and this will be perfect for me for Olympic lifting, Powerlifting and Crossfitting.  The only downside to this bar is absence of a center knurl (but they do not make 15kg barbells with center knurl.  It is strong enough for all the lifting I do.  It is slightly shorter (good for tight spaces) and it will be much easier for me to grip compared to my 31 mm barbell.

Cost was $215 + $25 S&H + $10 tax.

Wednesday, January 27, 2021

Power Clean - Metcon

Wednesday, January 27, 2021

Basement Gym

1200

Warm Up 

Hip Hammy
Wrist Mobility
Burgernerish Barbell Warm Up
Comptrain Barbell Warm Up
Power cleans at 45, 65, 75#

Power Clean

Every 2 minutes for 20 minutes (10 sets)

Power Clean x 1 rep

Build to heavy single

85
95
105
115
125
135
145
150 - fail
150
150#

These went really well.  I felt good and was a little surprised when I failed 150# on the first attempt.  Attached is an extra set video at 145#


Metcon

AMRAP 12

6 power clean (135/95)
12 front rack alt reverse lunge (135/95)
12 bar facing burpees

I scaled the weight to 65# and still struggled with the lunges.  They were a sloppy 12 on the first round and better 6/6 on subsequent rounds.

R1 - 3:00
R2 - 4:10
R3 - 4:00

I ended up finishing with 3 rounds + 8 reps and had no desire to finish the set.  It was good to work on the lunges.

Programming was from CFG and was ideal for the basement gym.


Tuesday, January 26, 2021

SLIPS - Bench Press

Tuesday, January 22, 2021

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Down Dog

SLIPS

Scales - 20 seconds each of 4 positions 2 times through

L-sit - 4 times max effort on the minute, about 10 seconds

Inversions - 15 second hold, 2 HSPU to 2 abmat, 1 negative to 1 abmat

Plank - 60 seconds arms extended, 60 seconds on elbows

Stretch - in warm up

Bench Press

Build to heavy single

8x45
8x95
4x135
2x155
2x165
1x175

CFG was benching today, so I decided to incorporate it into my WOD.  Ratna was training with me so it was a good day for SLIPS

TrainerRoad - Baird

Tuesday, January 26, 2021

Basement Gym

0630

8.69 mile (47:30 moving time; 11.0 mph) ride on the stationary trainer.  It was my turn to drop my daughter off at the bus stop and rather than going back to sleep, I opted for a spin on the trainer.  It was a good ride and I was plenty spent after the two interval sessions.



Monday, January 25, 2021

Nutrition

My nutrition went to hell in a handbasket.  From my low and healthy weight of 178.4 on 9/19/2020, I have ballooned up to 191.7 on 1/24/2021.  This is a 13.3# uptick over about 4 months.

It started off innocently enough and I typically put on about 5-7# over the winter due to the absence of long bike rides and runs.

9/19/2020 - 178.4
10/19/2020 - 184.3
11/19/2020 - 185.3
12/19/2020 - 188.3 (this is when I knew I was in trouble)
1/19/2021 - 187.2

I have renewed my motto to maintain a healthy relationship with food.  Avoiding snacks between meals and increasing my consumption of vegetables.  I had been eating salads pretty frequently before dinner, but unfortunately I found myself snacking after dinner until I went to bed which has been later and later.

The open starts on 3/11/2021 which gives me about 7 weeks to lower my body mass.  When I first did this exercise for my A1C, I was able to drop 12# in 7 weeks which seems incredibly optimistic.  

Rather than setting an arbitrary goal, my mantra will be incremental healthy eating.

Boulderbells

I am constantly finding cool shit on Craigslist that I have absolutely no use for.  These things are cool.  $220 is a little steep and reflects retail cost if these were in stock.

Boulderbells made in nearby Boulder, Colorado.  I would only use these for farmers carries.



Bella Bar For Sale - $200

This Bella Bar is on sale on Facebook Marketplace for $200.  Retail is $215 + $25 shipping + $10 tax = $250.  So $200 is not a bad deal.  I posted the pictures primarily because I was impressed with the garage gym which appears to feature a 6 post power rack,  Rogue Crossfit branded 55/45/35/25# plates, Rogue Deep Dish Iron, battle rope, at least 7 barbells (including a safety squat bar), chains, Lat pull Down/Low Row, mono lift arms, DB from 5 to 100#, dip attachment, plyo box, and some cool gym art including (Rep Fitness, Apeman Lifting, Farr Outpost, Arnold Conquer, Rep Fitness and Massenomics Huge Life).

On further investigation, I found out that "Farr Outpost" is this guys home gym in Highlands Ranch, Colorado and he has a Facebook page.  It appears to be a strongman focused basement gym and has certainly given me some ideas.








 

Preparing for the Crossfit Open

I have completed the Crossfit Open workouts for the last five seasons and have every intention of completing them this year as well.  The equipment list has been published for garage gym athletes and it includes:

Dumbell
Barbell & Plates
Plyo Box
Jump Rope
Pull-up Location

This may seem like a short list, but the only other equipment I have used during past opens are a Wall Ball and a Rower.

My GOATS could certainly present themselves.  All can be completed with the required equipment.  Unfortunately, I am not any closer to having 95# thrusters, 115# OHS, C2B, HSPU, T2B or Walking Lunges squarely in my wheel house.  Over the past year, I did manage a HSPU (but I was 10# lighter).  I can do singles on T2B and C2B.  Walking lunges, I struggle with and have not trained much.  Rarely have I been programming thrusters and OHS.

This year it will be a three week competition and the top 10% of competitors will advance to the quarterfinals which will be completed at a Crossfit affiliate.

Given the quarterfinal system and video submissions, I expect workouts to have relatively straightforward judging criteria with movements that can be verified with reasonable clarity from a single camera angle.

16.1 - Lunge-Burpee-Pull-up
16.2 - T2B-DU-Squat Clean
16.3 - Power Snatch-T2B
16.4 - Deadlift-WBS-Row-HSPU - OUT
16.5 - Thrusters-Burpee 
17.1 - DB Snatch - BBJO
17.2 - Lunge-Hanging Knee Raise-PU-Power Clean
17.3 - PU-Squat Snatch
17.4 - 16.4 - OUT
17.5 - Thrusters-Rope Skips
18.1 - Hanging Knee Raise - DB HC&J-Row - OUT
18.2 - DB Squat-Bar Facing Burpee
18.3 - Rope Skip - OHS-DB Snatch-PU
18.4 - Deadlift - HRPU
18.5 - Thruster-PU
19.1 - WBS-Row - OUT
19.2 - 16.2
19.3 - Lunge-Box Step Up-HSPU
19.4 - Snatch-Burpee-Pull-up
19.5 - Thruster-PU
20.1 - Ground to Overhead - Bar Facing Burpees
20.2 - DB Thruster-T2B-DU
20.3 - 18.4
20.4 - Box Step Up-C&J-Pistol-C&J
20.5 - MU-WBS-Row - OUT

20 of 25 workouts could be completed with the equipment list.  

For the 2021 Open, I will give all the workouts an honest effort and will turn in an Rx score if possible.  Possible meaning I can do a single rep of the workout Rx.  I will also do workouts scaled as a good benchmark for the future.

I would expect everything should be completed in a relatively small space without 50 feet of handstand walks or walking lunges to keep it easier to stay in frame.

Metcon

Monday, January 25, 2021

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Kip Swings
Scap Pull-ups
Rope skip - singles, drills, doubles

Metcon

AMRAP 20

2 pull-up
10 hand release push-ups
25 double unders
10 burpees

I put this together as a 20 minute conditioning effort with set volumes that I should be able to manage unbroken.  That was substantially the case except for the double unders.  Also it should be noted that the burpees got pretty slow.  My first round took me 2 minutes, the last round took closer to 5 minutes.  I finished 5 rounds + 42 reps at the time cap and finished the last 5 burpees after the time cap.

The movements were based on stuff I had been neglecting such as pull-ups and double unders.  My next self programmed metcon will include box jumps and DB work (single arm alternating snatches, lunges with DB overhead).

Barbell Shopping

My training has not been at all impeded by my Rogue Beater Bar ($80, purchased used).  This 31mm behemoth is straight, tough and has adequate spin.  It does not have center knurling and the knurling at the hand position is pretty mild.  It has powerlifting marks, which I can work with.

I would like to have a 15 kg barbell for overhead squats and Olympic movements.  Essentially my goal is a better grip.  A 25 mm bar would be a real treat.  I am constantly hoping I can find something used for under $150, but pickings have been slim.

I have also been in the market for a new all around bar.  The contenders are the Rogue Matt Chan Barbell ($395 plus tax, shipping & handling), the Fringe Sport Hybrid Barbell ($420 & free shipping), Buddy Capps Texas Body Building Bar Cerakote ($345 plus tax, shipping & handling), and the Gymway Weightlifting Elite Barbell ($335 + $25 flat rate shipping + tax).  The contenders are based on presence of center knurl, shaft diameter under 29 mm and premium finish in terms of rust and corrosion resistance.

The following reviews are from Garage-Gyms.com.  The site has been a great resource for me in terms of fair, balanced reviews with adequate consideration given to powerlifting, Olympic weightlifting and Crossfit.  Functionality is king with consideration given to aesthetics and performance.  Brand loyalty is earned on this criteria and is not biased by country of origin.

Rogue Matt Chan - 5 stars, still own (reviewed October 2014)
Fringe Sport Hybrid - 5 stars, still own (reviewed January 2020)
Buddy Capps Texas Body Building - 4.5 stars, still own (reviewed September 2020)
Gymway Elite Weightlifting - 4.5 stars, most recently reviewed (December 2020)

The Rogue and Buddy Capps are made in the USA.  The Fringe Sport and Gymway are imported from Taiwan.  Resale may be a little better on the Rogue barbell.

The Fringe Sport and Gymway barbells are in stock.  The Buddy Capps bar can be ordered and is on a 6 weeks delay.  The Rogue bar is out of stock and getting one means constantly watching the queue.

The Rogue and Gymway bars are bushings, the Fringe Sport is needle bearings and the Buddy Capps bar is dual roll pins.  This is not much of a distinguisher for me, but I am noting it for completeness.

BarbellManufacturerShaft DiameterCenter KnurlMarkings
Matt ChanRogue28.5 mmyes (light)O (36) PL (32)
Hybrid BarFringe Sport28.5 mmyes (light)O (36) PL (32)
Texas Body BuildingBuddy Capps27 mm6 inch26 32 38
Elite Weightlifting BarGymway28 mmyesO (36)

Rogue Matt Chan

Fringe Sport Hybrid

Buddy Capps Texas Body Building

Gymway Elite Weightlifting

UPDATE 2-18-2021.  Rogue Matt Chan Bar is in stock.  $395 + $25 shipping + $20 tax = $440 to my door.  Fringe Sport Hybrid is still in stock $420 + free shipping.  Gymway Elite still in stock $335 + $25 shipping.  Buddy Capps still on 7 week delay.

Gymway offers the following finishes:
  • Chrome: Standard finish, exceptional against rust and corrosion. Recommended for Olympic weightlifting, Powerlifting, and competitive athletes.
  • Black Oxide: Glossy black color, better grip, little anti-rust protection, longer shaft life if properly maintained. Recommended for Crossfit and high-intensity workout.
  • Manganese Phosphate: Great against rust and corrosion with a matte dark green color. Recommended for Olympic weightlifting, Powerlifting, and general training.
I would likely go with the Standard Chrome finish.

Easy Run

Sunday, January 24, 2021

Rocky Mountain Greenway Trail

1230

2.98 mile (33:16 moving time; 11:09 pace) run around Croke Canal Loop.  It was pretty cold and I was just plugging along.  Cloudy, calm about 30 degrees F.

TrainerRoad - Spanish Needle

Saturday, January 23, 2021

Basement Gym

1000

8.81 mile (48:42 total time, 10.9 mph).  This was a fun, challenging ride with 15 second spin ups and 15 seconds coast intervals.



Friday, January 22, 2021

16.4

Friday, January 22, 2021

Home Gym

1300

Warm Up

Hip Hammy
Wrist Mobility
Down facing scorpions
Thoracic openers
Glute bridges

Metcon

16.4 (scaled)

AMRAP 13

55 Deadlift (135#)
55 WBS (20# to 9')
55 Calorie Row
55 Hand Release Push-ups

This was tougher than I remembered.  I started the deadlift with a big set of 15, then 7/7 and then sets of around 5 until complete at around 8:30 (4:30), significantly slower than my previous efforts.  The WBS were equally tough and I started with a set of 11 then 6 and then sets of around 5 until completed at about the 4:00 mark (4:30).  The row was going smoothly and I was at 44 calories when time was called.  Total score was 154 reps.  Compared to 165 reps on March 16, 2016 and 162 reps on March 17, 2017.  I guess I should not be too surprised as muscle endurance is a training modality that I have been avoiding.  I don't mind a long chipper or quick rounds, but 3-4 minutes of any given movement is not something I look forward to.

I finished the row, rested a bit and then did AMRAP 3:00 of HRPU and got 36 reps.

Programming was from Vintage Crossfit.

UPDATE 1/25/2021 - This WOD absolutely lit me up!  My posterior chain was sore all weekend and I struggled to do light cardio.  Today is the first day, I felt OK and I still avoided heavy weights.

Thursday, January 21, 2021

Metcon - "Ketty"

Thursday, January 21, 2021

Home Gym

1230

Warm Up

Hip Hammy
Wrist Mobility

Metcon

"Ketty"

5 Rounds for Time:
400 m Run
30 KBS (53/35#)
30 Alt Step Back Lunges

I scaled this to use a 35# KB and was still wiped out.  I did one round unbroken and then started splitting up the KBS to 18/12.

R1 - 5:25
R2 - 5:43 (11:08)
R3 - 6:15 (17:23)
R4 - 6:20 (23:43)
R5 - 6:07 (29:50)

Programming was from Vintage Crossfit.


Wednesday, January 20, 2021

Basement Gym

 

No sane person has a garage gym and a basement gym.  Fortunately, I never made a claim to sanity.  

The space is 2 horse stall mats (48 square feet), a Raptor Yoke custom cut to 84" tall to fit in the basement, a Cybex bench, EliteFTS squat box and 140# of dedicated plates (2x45 and 2x25).  The barbell and change plates are shared with the garage gym.

This is a near ideal powerlifting set up.  Due to the ceiling height, overhead movements are not feasible.  I could do a variety of functional fitness movements, but would hate to dump a barbell.  

The primary consideration is temperature.  It is often cold in the garage.  Cold is usually tolerable, but this takes away that last excuse.  

I also have my stationary bike set up in this space.  

Longer term, I would like to buy some change plates and a barbell.  It would also be convenient to have a timer.  I should at least get a clock down here.

Easy Run

Wednesday, January 20, 2021

Rocky Mountain Greenway Trail

1300

2.87 mile (10:55 pace; 31:22 moving time) on Croke Canal Loop.  55 degrees F and sunny, but with high winds.

Tuesday, January 19, 2021

Bench Press - Back Squat

Tuesday, January 19, 2021

Basement Gym

1330

Bench Press

6x45
6x95
6x115
5x135
4x145#

Back Squat

8x45
6x95
6x115
5x135
3x155

Following my trainer ride, I did an easy get the tendons primed powerlifting workout.  The new stall mats are working great and I am glad I have plates on the way as I had to bring down a pair of 10's and 5's from the garage.

TrainerRoad - Ramp Test

Tuesday, January 19, 2021

Basement Gym

1300

TrainerRoad - Ramp Test

4.19 miles (21:12 total time).  This was a repeat of the Ramp Test that I did back on December 1st.  My FTP was 96 (versus 113 on 12/01/2020).  I am not sure if it is a question of motivation or true decline.


I repeated the ramp test as I started a new general build training plan versus the base training plan I was following before.

Change Plates

I went ahead and ordered some REP V2 rubber coated Olympic Plates

(2) - 10#, $36
(4) - 5#, $36
(2) - 2.5#, $9
--
Total $81

These will essentially be used in the basement gym where I have a pair of 45# and 25# crumb rubber bumpers.  The mix of plates will be ideal for bench press and squats.

I have considered getting another barbell, but do not mind taking my beater bar up and down the stairs for now.

I am still itching to get the Eleiko change plates.

UPDATE:  Picked the plates up on 1/25/2021 and was impressed.  They were well packaged and did not have much oil on them.  There was a pretty brutal outgassing smell that should dissipate before too long.  I would not survive working in a Chinese plate manufacturing facility with the smell of rubber in the air

Saturday, January 16, 2021

Easy Run

Saturday, January 16, 2021

Rocky Mountain Greenway Trail

1000

2.90 mile run (10:51 pace; 31:31 moving time) run around the Croke Canal Loop.  Despite only being 42 degrees, it was sunny and calm and I was comfortable in a t-shirt and shell with jersey gloves.

Friday, January 15, 2021

Strict Press - Metcon

Friday, January 15, 2021

Home Gym

1230

Warm Up

Hip Hammy
Wrist Mobility
Comptrain Barbell Warm Up

Handstand Hold

4 x max effort - 23, 24, 25, 18 seconds
1 x headstand hold - 40 seconds

Strict Press

5x65
5x85
3x95
3x105
2x115
1x125#
1x130 failed attempt

Metcon

Comptrain Blitzen

5 Rounds for Time:
20/15 calorie row
10 thrusters (115/85)

I did the full rows, but scaled the thrusters to 45#.  It still took me 13:26.  The combined rows were 8:22 (with a ghost calorie or two).  The thrusters were unbroken and challenging.  I could have gone a bit heavier, but feel like I scaled it well.

Stall Mats

Last weekend I decided to get a couple of stall mats from Murdoch's.  I was unpleasantly surprised to find that the stall mats I usually get for $40 each were not in stock and not expected for a month.  My next thought was Rep Fitness that had some 3/4 inch thick mats available for $60 each, but I hesitated and those were out of stock the next day.  The commercial distributors on Craigslist were asking for $90 each (no way I am paying that).

Upward Movement Fitness in Boulder was unfortunately closing its brick and mortar space and is transitioning to a virtual platform.  For me that meant, I could grab some mats that were used (but already aired out) for $50 each.  The owner was kind enough to throw in a t-shirt for my wife.

For some reason, I really struggled getting these into the car and it will be equally challenging to get these down to the basement.

Thursday, January 14, 2021

Metcon - Wundeful

Thursday, January 14, 2021

Home Gym

1200

Warm Up

Wrist mobility
Down facing scorpion
Push-up to down dog
Single rope skips
Rope skip drills

Metcon

Comptrain - Wunderful

10 Rounds for time
30 DU
20 abmat sit-ups
10 hand release push-ups

I scaled this to 25-15-10 and did regular pull-ups.  I chose sets that I could do unbroken and except for the double unders I was able to do that.  Rounds were as fast as 1:40, but often slower than 2:00.  I finished in 19:49 and felt good about the effort.  Scaling was perfect.

Wednesday, January 13, 2021

Easy Run

Wednesday, January 13, 2021

Rocky Mountain Greenway Trail

1200

2.88 mile (10:32 pace; 30:24 moving time) run around the Croke Canal Loop.  Wind started picking up and it became overcast during the run.  Still a nice pace.

Tuesday, January 12, 2021

Easy Run

Tuesday, January 12, 2020

Rocky Mountain Greenway Trail

1300

2.88 mile (10:39 pace; 30:43 moving time) run on the Croke Canal loop.  Some sections of the trail were snow packed, but great running conditions.  Clear, calm and around 55 deg F.

Task Tabata

Monday, January 11, 2021

Home Gym

1600

Warm Up

Hip Hammy
Wrist Mobility
Kip Swings
Scap Pull-ups

Task Tabata

20 sec pull-up
10 sec rest
20 sec push-up
10 sec rest
20 sec sit-up
10 sec rest
20 sec air squat
10 sec rest

Repeat to 300 reps

This sounded really bad, but was actually OK.  I started with 4 pull-ups per round and dropped to 3 and finally 2.  Push-up started at 10-11 and dropped to 8.  Sit-up and Air Squat were more consistent around 9 and 10.

R1 - 35
R2 - 66 (31)
R3 - 97 (31)
R4 - 126 (29)
R5 - 156 (30)
R6 - 186 (30)
R7 - 210 (24) - this round got screwed up on the timer
R8 - 238 (28)
R9 - 266 (28)
R10 - 294 (28)
R11 - 322 (28)

The Tabata Timer on the Rogue only does 4 minutes which ends up only being 2 rounds.  I should have just set an interval timer for 99 rounds on 20 seconds work and 10 seconds rest.  Either way the volume was around 30 pull-ups, 85 push-ups, 95 sit-ups and 90 air squats.  Programming was from Crossfit.com

SLIPS - Back Squat - Pull-ups

Sunday, January 10, 2021

Home Gym

1430

SLIPS

Scales - 2 x 20 seconds in each of four positions

L-sit - 4 x max effort (8-10 seconds) on the minute

Inversions - 30 second hold, 2 HSPU to 2 abmat, negative to 1 abmat

Plank - 2 minute plank hold

Stretch - Hip Hammy/Wrist Mobility

Back Squat

5x45
5x95
5x135
5x155
5x175
3x195
1x215#

Pull-ups

Between Back Squat Sets
4-4-3-3

Sunday, January 10, 2021

TrainerRoad - Brasstown

Saturday, January 9, 2021

Basement Gym

1000

TrainerRoad - Brasstown

14.23 mile (1:10 ride) - relatively steady state effort, but took a couple of breaks to take phone calls.



Friday, January 8, 2021

Plates

I am again perusing plates.

Weider 10 lb plates in stock at Big 5 Sporting Goods for $13.99 each ($28 for the pair, less 10% discount)
Weider 2.5 lb plates in stock at Big 5 Sporting Goods for $3.99 each ($8 for the pair, less 10% discount)

Eleiko 1.25 lb  plates in stock for $14 each ($28 for the pair plus $10 shipping)

Rep Rubber Coated 10 lb pair in stock for $36

For some twisted reason, I want a matched set.

Rep Rubber Coated 45# set (2) 10#, (4) 5# and (2) 2.5# = $81; These would be an ideal supplement for my bench press set up in the basement.

Rep Change Plates Set 37.5# = $150
1.25# pair = $10
2.50# pair = $20
5.00# pair = $40
10.0# pair = $85

These are what I really want and are not ridiculously expensive.

The Weider 10# would match the current Weider plates I have.  They are cheap and clang around a lot, but do the job.

I also spotted a 15# set of Ivanko change plates on Craigslist for $60.  (2) 5# and (2) 2.5# in the style that you would find in commercial gyms.

Easy Run

Friday, January 8, 2021

Rocky Mountain Greenway Trail

1300

2.91 mile (10:39 pace; 30:59 moving time) run on the Croke Canal Loop.  Temp was in the mid 40's, calm and sunny.  I overdressed a bit, but was still quite comfortable.

Thursday, January 7, 2021

Metcon - Handle With Care

Thursday, January 7, 2021

Home Gym

1300

Warm Up

Hip Hammy
Wrist Mobility

30 sec each
easy row
down dog
glute bridge
good mornings
moderate row
push-up to down dog
single leg glute bridge
slow kb deadlift
fast row
russian kbs
turn back stretch
overhead stretch

Metcon

Handle With Care

On the 5:00 x 6 rounds
1000/800 meter bike
21 HRPU
12 KBS (70/53)

I scaled this to 600m row and had to scale further to 500 m row for the last four rounds.  I did the 21 HRPU and used 44# for the KBS.  This was still brutal.  I got a call and ended up taking a longer break after the first round.  The last 5 rounds were consecutive and the rest interval was on the order of 30-45 seconds.  The first two rounds I managed the push-ups in 7/7/7.  The last round was 6/4/2/2/2/1/1/1/2.  The KBS were unbroken every round.  I should have scaled to 15 push-ups and kept the rows at 600 m.  That would have been a better workout.

Programming was from Comptrain.

Wednesday, January 6, 2021

Tempo Run?

Wednesday, January 6, 2020

Little Dry Creek Trail

1300

2.59 mile run (11:44 pace; 30:28 moving time) run around Pomona Lake Number 2.  

My run started pleasantly enough despite the cooler weather.  At about the 1.2 mile mark, my stomach started to feel a little queasy.   I walked for a bit, tried to run again, but before long realized that I might not make it home.  I did in fact make a pit stop, ran a bit more and then walked to the house barely making it home before having another episode of diarrhea.  I am not sure what I ate, but after getting everything out, I felt fine and could continue about my day.

Tuesday, January 5, 2021

Post Covid Gym Equipment Purchases

June - $672 (timer, bumper plates, dumbbells)
July - $1,031 (Concept2, dumbbells)
August - $100 (steel mace, rower hanger, curl barbell)
September - $200 (bands, flag, drop pads)
October - $774 (kettlebell, plate carrier, yoke)
November - $456 (squat box, pull-up bar, banner, med balls)
December - $0
January - TBD
--
Total -$3,233

That is a boat load of money and space being occupied by gym equipment.  At $170/month CFG membership, I am breaking even in 19 months.  Most everything I would buy again.  The only suspect items are the drop pads, plate carrier, squat box and yoke.

First things first, to make sure the basement wing of the gym is viable, I need to grab (2) stall mats from Murdoch's.  These are $40 each, but money well spent.  The biggest pain will be loading them and getting them aired out and then finally getting them into the basement.

Then I will more strongly consider having a full on powerlifting space.  I have 140# of weight downstairs.  To truly make it a functional bench/squat set up, I would like to grab a pair of 10#, 2 pair of 5# and 1 pair of 2.5# rubber coated plates ($81).  This takes me to 220# with a 15 Kg bar ($179), which would be more than sufficient for me.

I still browse equipment, but my list is truly a storage system and a change plate set.  I have had the opportunity to purchase 20kg and 15kg barbells and passed.  OSO barbell collars are in stock.  After getting on my Mom's Schwinn Airdyne, I have lost interest in the Assault Air Bike for anything except warming up.  I rarely consider training with a slam ball.  Event the 35# dumbbells are an addition that I really do not need as I rarely train with the dumbbells I have.

What I really need is more physical space.

Per Rep's website
Rubber Coated plates ETA 1/6-1/12 and 2/24-3/2
Change Plates (Lb) 3/15-3/25 and 3/29-4/5
No ETA listed for storage.  It is 11 gauge steel and in the neighborhood of $400 with local pick-up.

Every time I do this little exercise, I consider purchasing the Rogue Mass Storage System.  $464 for the system with 2 bumper/med ball shelves and 1 kettlebell tray, $35 for the change plate storage, $45 for the wheels, $164 for shipping and $32 for tax for a grand total of $740.  It is a 2x2 11 gauge steel system.

The Titan System, if it were in stock would be $275 for the basic + $50 for the KB tray + $60 for the wheels, but similar to Rep Fitness it is out of stock.  It is 13 gauge steel and that is significantly thinner.

Metcon

Tuesday, January 5, 2021

Home Gym

1700

Warm Up

30 seconds each
Jumping Jacks
Active Spiderman
Single Unders
Slow Air Squats
Double Taps
Inchworm to Push-up
Lateral Hops Over Barbell
Mountain Climbers
Double Unders 
Slow Burpees

Comptrain Barbell Warm-up

Front Rack Stretch
Wrist Mobility
Pec Stretch on Wall

Metcon

Barn Burner (Scaled)

AMRAP 3
30 DU
15 bar facing burpees
Max Power Cleans (95#)

Rest 3 minutes

AMRAP 3
30 DU
12 bar facing burpees
Max Power Cleans (105#)

Rest 3 minutes

AMRAP 3
30 DU
9 bar facing burpees
Max Power Cleans (115#)

Rest 3 minutes

AMRAP 3
30 DU
6 bar facing burpees
Max Power Cleans (135#)

Rest 3 minutes

AMRAP 3
30 DU
6 bar facing burpees
Max Power Cleans (155#)

Rest 3 minutes

Programming was from Comptrain which called for 50 DU, 21-18-15-12-9 burpees and 115-135-155-185-205# for men's power cleans.  I scaled this perfectly.  Double unders were taking me between 30 seconds and 1 minute and I had between 30 seconds (round 1) and 90 seconds (round 5) for power cleans.

Round 1 - 4 reps at 95# (touch and go)
Round 2 - 4 reps at 105# (singles)
Round 3 - 5 reps at 115# (singles)
Round 4 - 5 reps at 135# (slow singles)
Round 5 - 2 reps at 155# (I failed my second attempt, but made my third attempt)

I enjoyed this workout and Diya trained with me, substituting ropeless rope skips, she increased the burpees and substituted 35# KB deadlift.

Finished with 50 abmat sit-ups and 20 tuck-ups (not for time)

Tempo Run

Monday, January 4, 2021

Home Gym

1230

2.91 mile run (10:12 pace; 29:44 moving time) run.  (2) laps around Croke Canal Loop.

Back Squat - Pull-up - Double Under

Monday, January 3, 2020

Home Gym

1200

Warm Up

Hip Hammy
Squat Therapy

Back Squat

10x95
8x115
6x135
4x155
2x175
2x185#

Between sets do a max effort set of pull-ups

3-3-3-3-3 (15 total)

Double Unders

5 rounds
30 seconds max effort
60 seconds rest

27-35-18-27-40

Saturday, January 2, 2021

Tempo Run

Saturday, January 2, 2021

Little Dry Creek Trail

1230

2.59 mile (10:11 pace; 26:26 moving time) run on the Little Dry Creek Trail around Pomona Lake Number 2.


After a couple of down days, it was nice to stretch out the body and the lungs during a balmy 46 degree F (8 degree C).