Thursday, May 27, 2021

Run -

Wednesday, May 26, 2021

Rocky Mountain Greenway Trail

1130

2.88 mile (33:13 moving time; 11:30 pace) run around the Croke Canal Loop.  Felt really good.

Monday, May 24, 2021

Gym Move

It is moving week.  I have to pack up and move the garage gym.  Last week, I took the yoke over.  Over the past several days, I have taken over the crash pads, bench press board, dumbbells, a couple of kettlebells and change plates.  Yesterday, I took down the pull-up bar and took it over to the new house.

The folding rack needs to be disassembled and the decorations taken off the walls.  I need to remove the ring hangers and barbell holders.  

Then I will pack up and take over the barbells and plates and Crossfit items.  I will take the rower over myself also.

I will leave the stall mats, bench, jump boxes and hip extension for the movers.

In terms of rebuilding, I want the stall mats down first.  All (6) in the garage.  Then I intend to mount the pull-up bar and folding rack and build the gym around those (2) items.  Down the road, I will plan on hanging the climbing rope and rings.  

I will paint and hang up the decorations, but that can wait a little bit.  Once I am settled in and depending on use, I want to get a storage solution also. Ideally, I can fold the rack, have hardware on the back wall and park a car in the space.

I sold the tire and some weight plates, but the gym is otherwise moving in as a complete unit.  I may bring over the plywood sheets also.  Plywood is surprisingly expensive right now and I would like to have wall ball targets and some protection for the drywall.

UPDATE 5/27/2021

I moved the folding rack, barbells, sandbag, another kettlebell and a wall ball yesterday.  I took down the plywood.  Next trip will be plates and rower.  Bench, Hip Extension, Plywood and Mats will be left for the movers.

UPDATE 6/2/2021

Stall mats are down and everything is physically in the space, but it is going to take a minute to get everything put together.

UPDATE 6/22/2021

The gym is substantially put together with pull-up bar hung, barbells stored, timer and clock hung, plywood mounted, white board and chalk board hung, yoke assembled and bench hung.  The weights, kettlebells, dumbbells, medicine balls, atlas stones and sandbag are strewn about the floor patiently waiting for a modular storage system.  I am going to hold off on assembling the folding rack, rings and climbing rope.  The rower and hip extension are on the floor as well.

As I have resumed my CFG membership, I need to figure out what I want to do with the space.

Run -

Monday, May 24, 2021

Rocky Mountain Greenway Trail

1230

2.92 mile (34:03 moving time; 11:38 pace) run on the Croke Canal Loop.  Despite the slow time, I felt pretty good.

Bench Press - Row

Saturday, May 22, 2021

Garage Gym

1600

Bench Press

8x95
8x115
6x135
4x155
4x155
4x155

Row 

2000 m - 9:54

After skipping two days with home responsibilities on Thursday and work responsibilities on Friday, I felt compelled to at least get some kind of movement in.  I was kind of wiped out from being on my feet with the garage sale so I opted for some upper body work.

I felt pretty good and the time off will probably help my achilles.

Wednesday, May 19, 2021

Run -

Wednesday, May 19, 2021

Rocky Mountain Greenway Trail

1230

2.92 mile (34:34 moving time; 11:50 pace).  This started off slow and just got worse.  I was feeling sluggish starting out and my first lap split at a smidge over 17 minutes reflected that.  On the second lap, I ended up walking for a minute and then tried to make up some of that time fartlek style.  While it was nice to get moving and the weather was perfect, it was not much of a run.  My left Achilles tendon felt a little tender starting out, but loosened up over the course of the run.

Tuesday, May 18, 2021

Snatch - EMOM Technique work

Tuesday, May 18, 2021

Garage Gym

1300

Warm Up

Jumping jacks
Hip Hammy
Wrist Mobility
Squat Therapy
Burgener warm up with PVC
Pass Throughs

Snatch

Every 2 minutes for 16 minutes (8 sets) - All squat snatch

45
55
60
65
70
70
75
75#

EMOM 8
10 double unders

EMOM 8
2 pull-ups

Monday, May 17, 2021

Metcon

Monday, May 17, 2021

Garage Gym

1300

Warm Up

Hip Hammy
Wrist Mobility

Metcon

3 Rounds for Time:

400 m run
20 WBS (14#)
10 Plyo Push ups to 25# competition plates

Programming was blended from main site (3 rounds of 400 m run, 30 air squat and 20 push press) and CFG (plyo push-ups among other movements).

I have really missed high intensity interval training and this seemed like a great way to knock the dust off.  It turned out to be a rude awakening.  

My runs were dreadfully slow falling between 2:38 the first round and 3:00 on the last round.  

Wall ball shots were good.  Unbroken the first 2 rounds then 13/7.

Plyo push-ups to plate were a new movement for me.  I went 5/3/2 on the first round and then 4/3/2/1 on the last two rounds.  This was a tough movement that I would like to incorporate more often.

Round 1 - 5:30
Round 2 - 5:32 (11:02)
Round 3 - 5:54 (16:56)


Bike Ride

Saturday, May 15, 2021

88th Parkway

1500

10.32 mile ride (50:56 moving time; 12.2 mph) ride out to US 72 and back.  I had an hour window as we had to get ready for Diya's birthday party.

Run - Back Squat

Friday, May 14, 2021

Garage Gym

Run 

1.47 miles (16:47 moving time; 11:24 pace) - I had planned on doing two loops, but the weather was iffy.

Back Squat

8x45
8x95
5x135
3x165
2x185
2x185
2x185#

These doubles felt heavier than I remembered.

Deadlift - OHS

Thursday, May 13, 2021

Garage Gym

Deadlift

12x135
10x165
8x185
6x205
4x225
2x245
2x265
2x275



OHS

5xPVC
5x15
5x35
3x55
3x65
tried 75 but felt shaky

Wednesday, May 12, 2021

Run

Wednesday, May 12, 2021

Rocky Mountain Greenway Trail

1200

2.89 mile (32:11 moving time; 11:07 pace) around the Croke Canal Loop.  Perfect weather.

SLIPS

Tuesday, May 11, 2021

Home Gym

1200

SLIPS

Stretch - Hip Hammy, Wrist Mobility

Scales - Front / Back both legs

L-sit - (4) max efforts

Inversions - 3 sets of 2 reps to 2 abmats

Plank - 2 minute hold

I was interrupted and taking calls during this workout.  I wanted to deadlift, but did not make time.

Run

Sunday, May 9, 2021

Rocky Mountain Greenway Trail

1100

2.94 mile (33:09 moving time; 11:15 pace) run around the Croke Canal Loop.


Monday, May 10, 2021


Listed 2 months ago in Aurora

3 Tier 70" Rogue storage system. Can fit bumper plates, kettlebells, dumbbells, med balls, etc. 2 Flat tray shelves and 1 bumper/med ball shelf. It's too big for our new space, need the taller 43" version. If you have that version I'm willing to trade. Would also trade for a rower or a bike erg.

Rogue 3 Bar Gun Rack - Facebook Marketplace

 Being offered for $35 in Erie.  From Rogue $40 + $15 shipping.  Listed 3 weeks ago.

Facebook Gym Equipment - Oh My!

This seller has a crap ton of gym equipment.  It looks like a Crossfit gym that closed down.  While I am certainly interested in some items, the pricing is near or above retail in a lot of cases.  I was considering a Rogue Infinity Rig, but will stick to my Rep fold away.

Bumper plates, bars, dumbbells, kettlebells, gym equipment, and more
$11
Sporting Goods
 › 
Weight Lifting Equipment
Listed 8 hours ago in Denver, CO
Details
Condition
Used - Like New
Hello, if it's listed with the price, it is available. Will mark "SOLD" when something sells. Items that are listed as a set will not be broken up. Will hold for a 50% deposit. Pickup off of Colfax and i25 by appointment. Pictures available upon request. Prices below. Thanks for looking! 
----------------------------------------------------------
Bumper plates, KBs, bars, kettlebells:
365lb Rogue Hg Bumper Plate Set With Storage Rack, change plates and a Solid Bar Fitness 1200lb tensile strength 20kg black oxide Olympic barbell - $1020
(includes 2x2.5lb, 2x5lb, 2x10lb, 2x15lb, 2x25lb, 2x 35lb, 4x 45lb and barbell with clips) 
CAP 7' squat rack with pullup bar - $120
Cap fitness adjustable bench - $65
Fitness Gear adjustable bench - $65
Rep fitness 15kg Sabre bar - $160 each have 2
Unbranded 20kg bar - $108
Rogue 45lb hi temp rubber crumb plate pair - $200 each have 3 pairs.
Rage 45lb bumper plate pair - $180
Rep fitness 15kg comp plates (yellow) - $180
Sorinex 25lb rubber crumb plate pair - $100
Sorinex 10lb rubber crumb plate pair - $60
540lb Rogue Dumbbell Set with rack - $999
(includes pairs of 10, 15, 20, 25, 30, 35, 40, 45, 50lb)
Rubber Hex dumbbell pairs - $1.85/lb - 65lb, 55lb, 50lb, 35lb, 30lb, 25lb x 2, 15lb
40lb Metal dumbbell pair - $100
Hex bar - $150 each  (have 3)
Metal Kettlebells - $1.65/lb 62lb, 60lb, 55lb, 53lb, 50lb, 15lb, 10lb, 8lb available
CAP plastic coated kettlebells - $1.50/lb 10lb x 2, 15lb x 2, 20lb x 1
Farmers carry bar pair - $100
Get rxd 39" jerk blocks - $600
----------------------------------------------------------
Pullup Rigs and squat stands:
Rogue infinity 9' upright pairs (X-108 9' upright) - $350 each pair (have 9 pairs)
Rogue infinity 12' upright pair (X-144 12' upright) - $600
Rogue X-70 cross members (skinny / fat) - $120 each (have 17)
Rogue X-43 cross members (skinny / fat) - $100 each (have 4)

Dirty south bar 70" - $160
Dirty south bar 43" - $120 each  have 5
Rogue monster lite 90" upright pairs - $300 each pair (have about 15 pairs) 
CAP squat stand with pullup bar - $129
----------------------------------------------------------
Conditioning equipment:
TRX style suspension straps - $60 each (have 6)
Fire hose battle rope (it's a long, 40' fire hose for the die hard out there) - $40
14' climbing ropes - $70 each (have 7)
Ab mats $10 each (have 3)
Rogue wall mounted bar storage - $80 each (have 2)
Gym mats (pictured) - $10 each (have about 30)
4kg VIPR - $40 each (have 5)
Wooden gymnastics rings with straps - $60 each (have 6)
SAQ cones, rings, ladders available cheap
Lifting belts - $10 each (have 6)
Sheik leather lifting belts - $40 (have 4)
24" Alex foam roller - $10 have 20
36" Foam Roller - $15 have a lot
36" grid hard plastic roller $20 have a lot
50lb sand bags - $80 each (shell and insert) have two
Step up riser with 3 risers - $60 each
Black (x heavy) pullup assist band - $25 
Green  (heavy) pullup assist band - $20
Black (medium)  pullup assist band - $15
20" box jump (wooden) - $60
16" box jump (wooden) - $50
----------------------------------------------------------
Electronics and miscellaneous:
Swimming Goggles (new) - $10 have like 80 of them.
Powerheart G3 AED - $695
Philips AED heartstart defibrillator - $450
Synergee 29" timer with blue and red lettering, with remote - $150
MDUSA timer - $140
4.5cubic foot mini fridge - $60
2' x 4' mirrors - $50 each have 5
Small open sign - $10
Battle rope anchor (bolt on to wall) - $15
Battle rope anchor (rope tie) - $15
 
Healthline Medical scale, analog - $95

Saturday, May 8, 2021

Bench Press - Metcon

Saturday, May 8, 2021

Home Gym

1900

I skipped the warm up as I had been moving around all day.

Bench Press

12x95
10x105
8x115
6x135 + 10 Hip Extension
4x145 + 10 Hip Extension
2x160
2x175
2x175#

Metcon 

For time:

3 rounds of:
400 m run
20 abmat sit-ups
10 push-ups
3 pull-ups

SKG programming.  I wanted a quick workout to get the heartrate going and movement volumes that I could do unbroken.

Round 1 - 4:24
Round 2 - 4:24 (8:48)
Round 3 - 4:10 (12:58)

I was really happy with the splits and unbroken sets.  This might be a future test piece.

Easy Run

Friday, May 7, 2021

Rocky Mountain Greenway Trail

1300

2.90 mile (32:32 moving time; 11:11 pace) around the Croke Canal Loop.  I have been doing more running as I have been on a pretty erratic schedule and a lot of mind share has been taken up with the move.

Thursday, May 6, 2021

Easy Run

Thursday, May 6, 2021

Rocky Mountain Greenway Trail

1400

2.87 mile (31:53 moving time; 11:04 pace) run around the Croke Canal Loop.  Perfect weather.

Wednesday, May 5, 2021

Easy Run

Wednesday, May 5, 2021

Rocky Mountain Greenway Trail

1230

2.89 mile (32:37 moving time; 11:17 pace) run around the Croke Canal Loop.  Got lucky just beating the thunderstorms.

Tuesday, May 4, 2021

Turkish Get-Ups

Tuesday, May 4, 2021

Garage Gym

1200

Warm Up

Hip Hammy
Kip Swings
Scap Pull-ups

Metcon

3 Rounds for Time

12 Left Hand Turkish Get-ups (50/25# DB)
12 Right Hand Turkish Get-ups
3 Legless Rope Climbs (15')

I immediately scaled this to 15# KB and opted for 6 Pull-ups each round.  Unfortunately this still quickly spiraled out of control.  After an opening round left arm of 6-2-2-2, the right arm was 4-2-2-2-2 and then doubles for the second round as well.  The pull-ups were OK at 2-2-1-1 the first round and singles the second round.  I finished the first round in 8:30 and about halfway through the second round, I conceded that I would be skipping the final round.  The workout still took me 17:34 to complete.  I felt like this was a good stimulus and a good lesson in core work and midline stabilization.

Programming was from Crossfit.com for 210504.

Sunday, May 2, 2021

Mini "Murph"

Sunday, May 2, 2021

Garage Gym

1030

Warm Up

Hip Hammy
Downwards facing scorpions
Banded should stretch

Metcon

For Time:

800 m run
8 rounds of Cindy
800 m run

I was scaling to target a 30 minute workout and this fit the bill perfectly.  The first run took me 5 minutes and I started Cindy a little hot with a 1:40 round.  This slowed considerably as the pull-ups became singles and the push-ups became 3 sets instead of unbroken.  I finished the 8 rounds in 20 minutes averaging 2:30 per round.  The second run took me 6 minutes and I finished in 31:05.

Bike Ride

Saturday, May 1, 2021

86th Parkway

1030

Easy bike ride out to US 93 and back on the Gios.  15.22 miles (1:11:18 moving time, 12.8 mph).