Deadlift - Metcon

Friday, February 26, 2021

Garag Gym

1200

Warm Up

Foam Roll

Jumping Jacks

Hip Hammy

Comptrain Barbell warm up

Weightlifting

4 sets of

Deadlift 3-5 reps @20X1 tempo

rest 20 seconds

Tall Box Jumps 5 reps

rest 2 minutes

I used

225x5

245x4 with straps

245x4 with straps

245x4 with straps

and did 5 x 24" box jumps

Metcon

AMRAP 8

2 Pull-up

15 KBS (35#)

30 DU

I warmed up with some rope skips, drills, kip swings and scap pull-ups.

On the very first round, my left calf started to lock up after 11 DU and I finished the round with air squats.  I did the subsequent rounds with 30 step ups to an 8" box.  I finished with 3 Rounds + 33 Reps.  Hopefully the calf calms down in the next couple of days.

Programming was from Crossfit Golden for 2-26-2021

TrainerRoad - Matthes +1 - Strict Press

Thursday, February 25, 2021

Home Gym

1200

TrainerRoad - Matthes +1

12.19 mile (1 hour 15 minute; 9.8 mph)) ride on the Stationary Trainer.  This intensity was perfect for me and I feel like I am at a good FTP setting.

Weightlifting

Every 2 minutes for 8 minutes (4 sets)

Strict Press - 3-4 reps

Every 2 minutes for 8 minutes (4 sets)

Push Press - 3-4 reps

I went 95, 100, 105, 105# on the strict press

I went 105, 110, 115, 115# on the push press

Programming was from Crossfit Golden which also called for a metcon.

Wise Men

Wednesday, February 24, 2021

Garage Gym

1200 with Ratna

Warm Up

Foam roll

Wall Squat

Glute Bridge

Single Leg Glute Bridge

Glute Bridge Walk Out

Down Dog

Scorpions (down facing and up facing)

Lateral Squat

Air Squat

Comptrain Barbell Warm Up

Metcon

“Wise Men” [On the 0:00]

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

KILOS

1st Bar: 61/43

2nd Bar: 70/48

3rd Bar: 84/61

Barbell Complex [On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

This was really tough and a painful reminder that I have been neglecting Olympic Weightlifting.  I scaled to the recommended ladies weight.

95# - 3 Rounds + 3 Reps

115# - 2 Rounds + 4 Reps (not sure why I went to 115# instead of 105#)

135# - 1 Round + 5 Reps

After resting for 5 minutes, I "attacked" the complex.  I was successful at 135, 145 and ultimately 155#.  I had doubts at 155 and had no intention of going higher.

Ratna scaled to 15, 20 and 25# and focused on quality of movements.  She did not build to a heavy complex.

Programming was from Vintage Crossfit.

Rogue Flat Bench - Facebook Marketplace

This was posted by Taylor Hamill 5 weeks ago and $140 represents is $40 off of retail at $180.  Shipping and tax would be another $50, so nearly $90 off of the $230 with new retail, shipping and tax.

I am tempted to take a look at this, even though I do not use a bench very often.

Craigslist - Posted 2/23/3021

1 x Rogue C-70 Bar with OSO Barbell Clamps @ $200 - RETAIL $280 + $50 plus shipping
1 x Pair of 10 lbs Rogue Bumper Plates by Hi-Temp @ $25 - $1.25/lb
1 x Pair of 10 lbs Fitness Gear Plates @ $20 - $1/lb
1 x Pair of 5 lbs Standard Plates @ $10 - $1/lb
1 x Pair of 5 lbs Fitness Gear Plates @ $10 - $1/lb

1 x Ader Premier 62lb Kettlebell @ $75

Must sell Barbell and Plates all together. Willing to sell Kettlebell separately.

The Rogue C-70 Bar is a shorty 35LB version of the Ohio Bar. Designed for competition use in the CrossFit Games, the barbell's shorter overall length (69") allows athletes to be spaced closer together. This can also benefit anyone training in tight quarters, be it a small garage gym, tight basement or busy training facility. This bar has knurl marks for both Olympic and Powerlifting grips and the distance between collars is 43" versus the standard 52".

I have been wanting a shorty bar and could probably suck up the 40# of plates that I do not need and get rid of them later.  Plates and barbell being sold together at $265?

Desire - Pull It Together

Tuesday, February 23, 2021

Garage Gym

1300

Warm Up

box step up

active Sampson

alt bird dog

shoulder tap

active Spiderman

inch worm to push-up

2 minutes easy row

Comptrain barbell warm-up

pigeon stretch

saddle stretch

Metcon

"Desire"

AMRAP 5

Burpee Box Jump Overs (24")

rest until substantially recovered then

"Pulling It Together"

AMRAP 13

600 m row

9 deadlift 185#

12 single arm dumbbell burpee box step over (20")

Desire is a CFG standard workout that was a good substitution for the Crossfit Vintage program that I was modifying.  CF Vintage called for 50 burpee box jump overs resting to the 7:00 and going right into Pulling it Together at 275# and 24" for men.  I would not have finished and certainly was not prepared to pull 90% of my 1RM on deadlifts.

Desire 

5/21/2019 - 31 reps

8/26/2019 - 32 reps

12/23/2019 - 32 reps

3/2/2020 - 28 reps

2/23/2021 - 28 reps

I started out and was maintaining a good 6.5 reps per minute, but slowed down the last 2 minutes.

I ended up resting/prepping about 9 minutes before starting Putting It Together.  My rows were on a 2:30 pace and took me around 3:00 minutes.  The deadlifts were OK.  I did 4-3-2 quick singles, with pauses between subsets.  185# was a good challenging weight.  The SA DB box stepovers sucked.  Not sure what weight was recommended, but I should have gone unweighted.  I managed 1 Round + 14 reps (I completed 4 of 12 step overs on Round 2 and had no desire to complete the round).

It was nice to be wodding in the garage again.  My wife had an appointment so I was enjoying having the whole garage at my disposal.

Rep Battle Ropes

1.5" x 30 feet = $65**

1.5" x 50 feet = $90

2.0" x 30 feet = $95

2.0" x 50 feet = $135

1.5" x 30 feet for general fitness

2.0" for more extreme grip workout

50 feet for Cross Training / HIIT style workouts

Mat Fraser's Home Gym

When the fittest man on earth describes his humble home gym, it is always fun to tune in.  Self admittedly, he has a lot of equipment that is competition specific that he would not otherwise have.  He also points out that he got to where he is with a significantly scaled down home gym (175 square feet with 6 foot ceilings).  He now has a two car garage gym at home.

Highlights for me is that he has a lot of conditioning.  Multiple bikes for intervals and steady state efforts, rower, ski erg, treadmill and the "spinny thing."  The spinny thing is supposed to simulate speed bag movements and is a device used by boxers and MMA athletes for shoulder, upper arm, forearm and wrist endurance.  I feel like a set of battle ropes would get you all the way there, are cheaper and more versatile.

He also advocates competition bumpers and change plates yet does not promote high end bars.  The 300# competition bumper set plus 35# change plate set will set you back $1140 + $190 but will certainly last a lifetime and have a good feel and is all you will ever need.  The Ohio Bar by comparison is a budget friendly $295.  While he claims he only advocates a 300# set, there is easily 1200# in his gym.

There is also a lot of strongman stuff including dead balls, sandbags, log, and grip training implements.  Famously in the past, he also bought a pig (although it is not in his Tennessee home gym).

I certainly agree that a timer is clutch.  His other accessories include Crossover Symmetry, bands, jump ropes, Spud Inc. accessories, abmats, ab wheel, furniture sliders, etc.  I have certainly accumulated a ton of accessories as well.  It seems like I just find something interesting and want to have it.

Mat is a strong advocate of a GHD and Reverse Hyper but freely admits the footprint is large.  I bought and sold a GHD and rarely regret it.  However, at some point in the distant future, I would like to come across a Sorinex Frankenhyper ($3300) as I like throwing in GHD sit-ups and have used a Reverse Hyper for rehab and prehab.  For bodybuilding, I would like to get a  Sorinex Lat Pull Down Low Row ($3000) as those movements are much more comfortable with selectorized weights.

He also mentions artwork in passing.  He goes as far as taking stuff off the walls and setting it right in front of the cardio equipment to bring to mind some inspiration and focus.

Additionally, he describes the following at length:

Lifting Platform (8x8) - want

Dumbbells (5-100# + 125#) - have some

Kettlebells (big range) - have some

Plyobox - have

Pegboard - not sure if I want

Rig with pull-up bar - have a good solution

Rings - have

Climbing rope - have

Pulley System - not interested

Curl Bar - have with standard plates

Axle Bar - have

Elephant Bar - have used, but not often

Weighted Vest - have

Med Balls - have

Parallettes - have

Flat Bench - have

Iron Neck - never used

One of the few oversights is flooring which he does not discuss at all, but I believe is vital for a training experience.

Finally, one concession he makes is that he considered that (2) people may train together in his home gym, but that has never happened.

Mat's recommended Gym

Rogue Echo Bike or Concept 2 Bike Erg - $795 or $990

300# competition plates and change plates - $1330

Rogue Ohio Bar - $295

Rogue S-2 Squat Stand 2.0 - $425

Rogue 150# Sandbag - $90

Spud Inc Econo Pulley System - $110

Rogue Utility Bench 2.0 - $180

Rogue Home Timer - $150

--

Total $3375 or $3570 depending on bike.  Shipping would be extra, but you are getting close to $5K ships free.

I have a version of all implements listed except for a pulley system.

Stationary Bike on Travel Trac - $750 for bike + $125 for trainer - $875

490# Mixed Plates - Rep, Rogue, Weider (Crumb, Rubber, Comp, Iron) - $809

Rogue Beater Bar - $80

Rep Folding Rack - $240

Brute Force Sandbag - 50# - $125

Pulley System - NA

Cybex Flat Bench - $25

Rogue Home Timer - $150

--

Total $2304

Rogue sponsored athletes often do these reviews and I have seen Josh Bridges home gym among others.  While they are primarily promotional, they are a lot of fun.  I also enjoy the "What's in the Bag" videos.

While certainly a separate video, I feel like athletes often have a full host of recovery gear and supplements.

Tempo Run

Monday, February 22, 2021

Rocky Mountain Greenway Trail

1230

2.88 mile (30:50 moving time; 10:42 pace) mile run on Croke Canal Loop.  This has become my favorite go to run and I am starting to have more pacing check points.

Gymnastics

Sunday, February 21, 2021

Simms Street Center

1200

As we had reserved the "Big Gym" at the Simms St Center for 1.5 hours (for $180), I decided to have some gymnastics fun.  It is amazing how much safer everything feels on a spring floor.

Candlestick roll to standing practice - success from double fold mat and single fold mat, not from ground.

Handstand hold against wall

Headstand hold free standing

Ring Dips

Parallel Bar Dips

Forward Rolls

Balance Beam

Rope Climbs (not very far)

King Kong Grip Challenge 2021

2021 International King Kong Grip Challenge

Event will be held October 30th, 2021.

Closest venue is Carbondale, Colorado

Implements

2.25" Crusher (FBBC) - 6" Lift - 2" $100, 2.5" $114 from FBBC

Grab Ball (FBBC) - 6" Lift -$40 from FBBC

Finnish Ball (Otevoima) - 13" Lift - $25 for 1.5" ball from Arm Assassin Strength Shop

Little Big Horn (IronMind) - 6" Lift - $89.95 from IronMind

Diesel Crew has a lot of cool grip stuff including Blob training materials.

Other fun grip stuff

IronMind Rolling Thunder - $110

Iron Mind 15" Olympic Plate Loading Pin and Carabiner - $70

Iron Mind Standard Plate Loading Pin - $40

Slightly Faster Run

Saturday, February 20, 2021

Rocky Mountain Greenway Trail

1200

2.91 mile (31:58 moving time, 10:58 pace) run on the Croke Canal  Loop.  Felt much better today.  It was slightly warmer and there was no wind.  I had every intention of doing a H.I.I.T. workout today, but wanted to take advantage of the nice weather.

Easy Run

Friday, February 19, 2021

Rocky Mountain Greenway Trail

1200

2.89 mile (33:57 moving time; 11:44 pace) on Croke Canal Loop.  Although it was clear and in the low 40's the wind certainly made it chilly when running towards Standley Lake.  It was nice to shake the dust off, but my times were a fair reflection of the sluggish pace.

Nutrition Update

After some initial success last summer, my weight has been on a steady upward trend again through the winter and the last several weeks have felt like a roller coaster getting complacent and drifting above 190# and then getting "serious" for a few days and dipping back below 190#

The real frustration is that I know that I can eat healthy.  I know that my body responds positively to a healthy diet.

I would like to blame my activity level and general mood in the winter.  However, that challenge is likely to be present and have a greater impact on my health & fitness as I age.  My activity level will go down.

York Blobs

Another Craigslist item to discuss.  York Blobs!  These are grip tools and the gentleman in question is offering

1/2 50# = 24.0# for $55

1/2 65# = 31.1# for $70

1/2 75# = 36.8# for $90

--

Set of 3 for $200 (a whopping savings of $15).

I like grip training tools, but do not need these.  Nor do I have any context of what weights are appropriate for me.

Finally, I have little cost perspective.  $2.25 to $2.50 per pound seems a little steep.  I think I could make it work at $0.75 per pound or $18, $23 and $28.  The set for $65, but I really do not like lowballing people.  It has been up for 4 days and located right in Arvada.

This offering led me down a rat hole of looking into the USAWA - United States All-Around Weightlifting Association.  They hold postal meets and are keeping alive the memory of old school strongmen.

King Kong Grip Contest - October 30th, 2021 - Steve Millard October 30, 2021, Carbondale, CO (4 hours away)

At the end of this rat hole, I found some listings on ebay where these things are going for $4 per pound which is absolutely outrageous.  If the seller replies, I will test them all out and probably make an offer around $50 for the 24#, $60 for the 31# and $70 for the 36.8#, $150 for all three.

I do really enjoy vintage and unique items.  Worst case scenario, I have a paper weight and conversation starter.

UPDATE:  I met Jay (a competitive grip athlete who just needed to downsize a bit) to take a look at the blobs and they were as cool as advertised.  I could pick up the half 50#, a stretch goal would be the half 65# and the half 75# was an absolute no go.  They were in good shape and the owner confirmed that the half 65# was a first generation without the USA stamp.  I offered a $100 for the half 50# and half 65# but he was not interested.  After a little more conversation, I did come home with the half 50# for $50 which is certainly fair, but more than I wanted to spend.  I was playing with it while watching television and could barely get it off the ground.

Staying on topic of weird implements, notice the Highland games weight for height 56# at the bottom of the picture.  This bad boy is being offered for $70 by John Morris in Fort Collins, Colorado.  The listing is 15 weeks old so all of this stuff may be gone.  90# stone $50; 140# stone $70; sand filled keg 140#, $60.

"Flapjack" Vintage Crossfit

Thursday, February 18, 2021

Garage Gym

1200

Warm Up 

2 minute row

10 active Sampson

20 hamstring sweeps

10 alt bird dogs

5 push-up to down dog

20 shoulder tap

5 glute bridge walkout

Comptrain Barbell Warm-up

Table Top Stretch

Down facing scorpions

"Flapjack"

For Time:

1000 m row

50 HRPU

30 Deadlift (225/155#)

50 HRPU

1000 m row

I scaled this to 35 HRPU and 107# Axle Bar Deadlift (17# bar + 45's).  It was still tough.  The rows took me around 5 minutes each.  The first round of push-ups was 2.5 minutes (7/7...2/2/2/2/2).  The deadlifts were actually pretty good at 6/6/6/6/6 and took about 3 minutes.  the second round of push-ups were better at 5/5/4/4/3/3/3/3/2/2/2 but took closer to 3 minutes.

Programming was from Vintage Crossfit.

Pull-ups - Metcon

Wednesday, February 17, 2021

Home Gym

1230

Warm Up

Hip Hammy

Wrist Mobility

Weightlifting

5 sets of:

Barbell Strict Press x 5 reps

rest 60 seconds

Pull-ups x 5 reps

rest 60 seconds

65# press, 5 pull-ups

75# press, 3+1+1 pull-ups

85# press, 3 pull-ups

90# press, 3 pull-ups

90# press, 3 pull-ups

These were supposed to be Z-presses and weighted pull-ups, but I am carrying a little extra weight right now anyway.  After the second set, it made more sense to scale reps and maintain good form.

Metcon

AMRAP 10

40 DU

10 Alt DB Snatch (50/35)

10 C2B

I scaled this to 27.5# and subbed in 20 abmat sit-ups rather than C2B pull-ups.  I managed 3 rounds + 11 reps.  The double unders started out great and I did a big set with 38 unbroken.  It went downhill from there.

Programming was from Crossfit Golden.

TrainerRoad - Ramp Test followed by Back Squat

Monday, February 15, 2021

Basement Gym

1440

TrainerRoad - Ramp Test

3.42 miles, FTP set to 77 (last step was 103), max HR 154

compare to Ramp Test 1/19/2021, FTP set to 96 (last step was 129), max HR 154

compare to Ramp Test 12/1/2020, FTP set to 113 (last step was 152) no HR data

It could be argued that I am getting weaker, but that is why it is important to test and retest.

Back Squat

8x45

8x95

8x115

5x135

5x155

3x175

1x195#

I considered going heavier, but had no interest in dumping a squat in the basement.  It was still nice to put up 195#

SLIPS - Bench Press

Sunday, February 14, 2021

Basement Gym

1400

SLIPS

Scales - twice through 4 positions, 20 seconds each position

L-sit - 4 x 10 second hold in tuck position

Inversions - 15 second hold, 2 reps to 2 abmats, 1 rep to 2 abmats, 5 second hold plus negative

Plank hold - 1 minute on elbows plus 20 seconds on each side

Bench Press

8x45

8x95

8x115

5x135

3x155

2x165

1x175#

TrainerRoad - Townsend

Saturday, February 13, 2021

Basement Gym

1200

TrainerRoad - Townsend

15.23 mile (1 hour 30 minute) ride on the Pinarello / Travel Trac

Overhead Squat - Metcon

Friday, February 12, 2021

Garage Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Squat Therapy

Comptrain Barbell Warm Up

OHS

Every 90 seconds for 12 minutes (8 sets)

2 reps

55

65

65

70

70

75

75

75#

I have been neglecting my mobility and overhead squats, but these felt pretty good.

Metcon

EMOM 24

Station 1 - 50 DU

Station 2 - 10 OHS (135/95)

Station 3 - Max Effort Burpees

Station 4 - Rest

I scaled this to 30 DU and 45# OHS and still struggled mightily.  I got the DU every time, but it always took me multiple sets.  The OHS were unbroken and 45# was the correct scaled weight.  The burpees were a question of motivation and I got 9-8-9-8-7-8 reps.  The one minute rest was just enough to the the DU were manageable, but my timing and rhythm was off.

Programming was from CFG for 2.12.2021

2021 Crossfit Open

Without much fanfare, I signed up for the 2021 Crossfit Open.  Some things change, some things stay the same.

The price is still $20, which is a fair price to benchmark yourself against athletes worldwide.

The Open is only (3) weeks long.  I will be unaffiliated this year.  I will be in the 50-54 age category.  Three weeks is actually pretty good, because I have tended to be wiped out the last couple of weeks of the open.

The Open will have Rx, Scaled, Foundations and No Equipment options.  Rx and Scaled are typically the same workouts for ages 16-54.  If I want to do the workouts Rx, I will have to be prepared to play with the big boys.  As long as I can get 1 Rx rep, I will turn in Rx scores.  However, I will plan on doing scaled workouts as well if necessary to get a good fitness benchmark.

For equipped workouts (Rx or Scaled) - The equipment list is limited to:

A dumbbell

A barbell and plates

A plyo box

A jump rope

A pull-up location

As there is no chance of me being in the top 10%, I do not have to worry about the quarterfinal workouts.  Although it might be fun to do those at home as well.

The workouts will be announced March 11, 18 and 5th and I am planning on doing them Friday with a make-up plan for Saturday or Sunday if required.

There is usually no shortage of warm-up and strategy videos.  I will capture my workouts with my phone and will likely have one of my daughters helping me keep score.

Crossfit Open Workout 12.3 (scaled)

Thursday, February 11, 2021

Garage Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Comptrain Barbell Warm-up

Kip Swings

Test Box Jumps

Push Press - 35, 85, 115#

Crossfit Open Workout 12.3

AMRAP 18

15 Box Jumps (24")

12 Push Press (115#)

9 Toes to Bar

After a couple of jumps and push presses at 115#, I decided to scale this per the recommendation on main site and did:

AMRAP 18

15 Box Jumps (20")

12 Push Press (75#)

9 Hanging Knee Raise

This scaled version was a perfect training stimulus for me.  I completed 6 Rounds + 3 Reps and was able to go unbroken, albeit with long transitions.  The first rounds took 2:40 and 2:50 respectively, but I settled out just slower than 3 minutes per round.

I used my new 15kg bar and the 25mm shaft diameter that I so desired will take some getting used to.

I will have to do some more technique work on all three movements Rx as they are likely to show up in the 2021 Crossfit Open.

TrainerRoad - Whorl

Thursday, February 11, 2021

Basement Gym

0700

TrainerRoad - Whorl 

13.28 mile (1 hour 15 minute; 10.6 mph) on the stationary trainer.

SLIPS - Bench Press

Wednesday, February 10, 2021

Basement Gym

1200

SLIPS

Stretch - Hip Hammy, Wrist Mobility, Down Dog

Scales - Twice through four positions, 20 seconds each

L-sit - Knees tucked max effort, 12, 7, 9, 9 seconds

Inversions - Hold 17 seconds, failed kick up, 2 reps 2 abmats, 2 reps 2 abmats

Plank - 1 min prone on elbows, 20 seconds each side

Bench Press

8x45

8x95

6x115

5x135

3x155

1x165#

EZ Curl

2x10x25#

Rogue Mass Storage System on Facebook Marketplace

 

I finally came across a Mass Storage System on Facebook Marketplace.  Dan Powell in Englewood is offering this 43" tall x 70" wide system for $500.  Retail is $436.06 (with Kettlebell Tray) and $115.75 for shipping and $23.47 for tax, the magic number is $572.28.  $500 represents 87% of delivered price and 115% of retail.

If it was my perfect configuration, I might grab it for 100% of retail.

I would like a 75" tall x 43" wide, but am also debating a 43" tall x 43" wide.  The smaller one would make more sense in my current space.  The larger one would make more sense in a larger gym.  I cannot imagine ever getting a 70" wide system.

Deadlift - Metcon

Tuesday, February 9, 2021

Garage Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Down Dog

Comptrain Barbell Warm-up

Deadlifts at 135 & 185 lb

Speed Deadlift

Every 90 seconds for 9 minutes (6 sets)

3 reps at 70% of 1RM (reset after each rep)

I opted for 205# and felt pretty good with all of these.

Metcon

Every 7 minutes for 21 minutes (3 sets) for times:

50/30 cal row

30 walking lunges with farmer's hold (24/16 kg)

I scaled this to 40 cal rows and 20 unweighted alternating reverse lunges.  In retrospect, I scaled a little too much as my times were

4:32

4:24

4:12

Programming was from Crossfit Golden.  It was 30 degrees outside and about 50 in the garage which was not horrible.

TrainerRoad - Pettit

Tuesday, February 9, 2021

Basement Gym

0645

10.64 mile ride (1 hour; 10.6 mph)

2.5# Rogue Change Plates in Stock

For a mere $50.62 a pair of these could be all mine.  $33.50 + $14.95 shipping + $2.17 for tax.

I am still willing to get a full set of change plates for $190 (with free shipping), but cannot justify $10/lb for these.  It makes the Eleiko's look cheap.

Back Squat - Metcon

Monday, February 8, 2021

Garage Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Air Squats

Back Squat

Every 2 minutes for 10 minutes (5 sets)

5@55% - 125#

5@65% - 145#

3@75% - 165#

2@85% - 190#

2@90% - 200# - Walking this one out, my left hamstring felt twitchy, no attempt

6-8@80% - 185# - No attempt

6-8@80% - 185# - No attempt

Metcon

AMRAP 12

3 strict HSPU

6 strict Pull-up

12 Box Step Up

I scaled this to HSPU to 2 abmat and used a 20" box with 27.5# dumbbells.  This was brutal and a painful reminder that I have not been wod'ing much and the mono-structural workouts are not the same.

Round 1 - took a little over 3 minutes.  I got 2 reps plus a negative on the HSPU; pull-ups were 4/2 and step ups were 6/6

Round 2 - took a around 4:30.  I got 3 reps (all singles) on the HSPU; pull-ups were 4/2 and the step ups were 6/6

Round 3 - took around 4:30.  I got 2 reps plus a negative on the HSPU; pull-ups were 4/2 and the step ups were unbroken (as the clock was ticking down).

Programming was from Crossfit Golden for 2/8/2021

TrainerRoad - Avalanche Spire+1

Saturday, February 6, 2021

Basement Gym

1000

10.05 mile (51:45 moving time; 11.7 mph) trainer road ride.

Rogue Olympic Platform

Just when I thought there were no good deals left in the world, I come across a 8 x 6 Rogue Olympic Lifting Platform for $400.  While that may seem outrageous, consider that new from Rogue:

$245 Platform

$399 Mats

$219 Shipping & Handling

$ 39 Tax

--

$902 Total

Unfortunately, I am not in the market for an Olympic Platform, but a sweet deal right nearby in Westminster, CO being offered by Cole Myers.

Tempo Run

Friday, February 5, 2021

Rocky Mountain Greenway Trail

1230

3.08 mile (30:25 moving time; 9:52 pace) run along Croke Canal Loop.  Quick well paced run.

Quick Calisthenics

Thursday, February 4, 2021

Home Gym

1800

Warm Up

Hip Hammy

Wrist Mobility

Down facing Scorpions

Pull-ups

Every 2 minutes for 10 minutes

Max effort pull-ups

5-4-3-3-3

Push-ups

For time

12-11-10-9-8-7-6-5-4-3-2-1

I finished in 7:15, shaving over a minute over my last stab at this.

Tempo Run

Wednesday, February 3, 2021

Rocky Mountain Greenway Trail

1230

3.07 mile (31:13 moving time; 10:09 pace) on the Croke Canal loop.  I added a little jaunt on the second loop to bump the mileage up.  I was aiming for a 5K.  Felt great and just beat the higher winds.

Tempo Run

Tuesday, February 2, 2021

Rocky Mountain Greenway Trail

1200

2.97 mile (29:10 moving time; 9:48 pace) run on the Croke Canal Loop.  The run actually took me closer to 35 minutes, but I stopped twice.  Once to take pictures of the Bald Eagles on the first loop (less than 15 second break).  The second break was to talk to a former colleague.  This was a 5 minute break and I took off like a bat out of hell covering the last half mile at a blistering 8:59 pace (per Strava).

Convict Conditioning

Sunday, January 31, 2021

Memphis

Evening

This time I decided to do some convict conditioning, but I limited it to leg raises and bridges.

Push-ups were out (my arms were shot), I could have done squats, Pull-ups were out (no bar), Handstand hold was out (not really in the mood to mark-up my parent's walls.

Push-ups

Saturday, January 29, 2021

Memphis

Evening

While watching television, I came across a push-up workout on HSTL.  This called for push-ups 20, 19, 18, ..., 1 for time.  That would be a whopping 210 push-ups.  I scaled it to 12, 11, etc which is still 78 push-ups.  The gist is that you need to rest long enough to do each set unbroken.  A pause at the top is OK.  The 78 reps took me 8:30