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

Tuesday, November 30, 2021

Rage Fitness Abmats

I could not help myself from buying (2) well beat up Rage Fitness abmats that CFG was getting rid of for $5 each.  They are pretty beat up, but are still fit for light duty use.  I use abmats for sit-ups, scaling the height on HSPU and hip hammy flow.

Abmat (original) purchased at yard sale 6/6/2015 - $1
Rogue AB-2 purchased from Margrith Wolf (Facebook) 4/13/2019 - $10
Rage Fitness purchased from CFG 11/30/2020 - $5
Rage Fitness purchased from CFG 11/30/2020 - $5

I looked into repair and the most popular solution is GEAR AID Tenacious Tape Nylon Repair Tape for Fabric and Vinyl.  It comes in a variety of colors and a 3"x20" roll costs $5.  


Clean Complex - Metcon

Tuesday, November 30, 2021

CFG - Lacey

1200 - 13 of us

Crossover Symmetry
Foam Roll
Wrist Mobility

Warm Up

1 min burpees

2 rounds
mountain climbers
pass through
kang squat
side lying windmill
cat cow

barbell warm up

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean 

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

I worked up from 95-105-115-125-130 / 135-140-145-145-145 and felt pretty good about all of the reps.

OR

Strict Press (2 reps )
*Build to a heavy double by the last set 

Metcon

For time:
50/40 Calories of Rowing
25 Ground to Overhead (135/95 lbs)

I managed the 50 calorie row in 3:52 and scaled to 40 alternating dumbbell snatch at 50#.  I finished the metcon in 9:06 and was very pleased not to grab my 40# bailout dumbbell.

Lagniappe

3x8x90# Reverse Hyperextensions

Monday, November 29, 2021

Crossover Symmetry

For the past few months, I have been warming up with the Crossover Symmetry activation protocol.  Crossfit Golden has several commercial set-ups with 5 pairs of bands and anchors.

Shoulder packages are either (2) pairs of bands (novice, athletic, elite) for $195 or the pro package with (5) pairs of bands for $295 for all athletes and abilities.

I started off using the Novice, 3 and 10# bands and have recently graduated to the Athletic, 7 and 15# bands.  Athletic is the baseline for most adults and high school students.  The Elite package for college and pro athletes includes 10 and 25# bands.

The kits also include anchors, door belts or rack straps.  I would go with anchors.

Finally they throw in a training guide, exercise chart and drawstring backpack.

They typically have 25% off sales for Black Friday, the Crossfit Open and other times of year making the $195 package $150 and the $295 package $225.  Individual cords could be purchased separately for $45.

I have not seen these in the secondary market.  That usually indicates they are used often by owners.

I was originally interested in the Novice package, but now I would just get the Pro Package.  In theory an extra $75 is not bad for 3 pairs of bands that my wife or kids could use.

Bench Press - Metcon

Monday, November 29, 2021

CFG - Janet

1200 - 13 of us

Warm Up

1 min plank
1 min table top

1 round of
wrist circle
elbow circle
seal swing
throw down
freestyle bounce
arm circle
trunk rotation
scorpion
push-up

Weightlifting

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

Bench Press (1 Rep)

I built up from 95-135-155-165-175-185-195 and then failed 200#.  This matches my PR from 12/23/2019.

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 the HSPU to 2 reps and did bench dips.  I did the push-ups and 30 DU per round.

R1 - 2 HSPU 2 abmat
R2 - 1 HSPU 2 abmat / 1 negative 2 abmat
R3 - 2 negative 1 abmat

I kicked up for another negative but was halfway down when time was called.

Lagniappe

Pull-up pyramid 1-2-3-4-3-2-1

Weight Plates - Market Makers

It never bothered me too much when people flip fitness equipment.  These folks spend a portion of their time surveying the equipment in the marketplace with automated scripts or otherwise and when they find a fitness offering priced below "market values" they purchase them and then relist them at a fair market value.

A couple of examples come to mind.  Back in May 2021 there was a Roman Chair listed for Free.  I emailed within hours and it was already spoken for.  The next day it was listed for $40.  Last week, there was a pair of Rep Fitness 35# bumper plates listed for $80 and within hours they were marked as sold and a few days later they were listed by the flipper for $140.

To some degree these folks are making a market.  The seller gets what they wanted and a quick sale and the intermediate holds inventory to sell at a mark-up.  There is some risk involved and some holding costs.  Depending on location, the purchase could take an hour and dealing with lookie-loos and low ballers could take another hour prior to sale.  That being said, a person could establish a nice side hustle by flipping $100 worth of equipment per week for $200 and bank $5000 a year for 100 hours of work.

A savvy market maker will not take a loss and there are near zero holding costs for weight plates and barbells.  Bulkier items like a weight bench take up a little bit of room.  The flipper Lucas Pederson has quite the selection of bars, plates and benches available.

When items are priced fairly.  For example Iron Grip 45# plates and Kabuki strength 45# plates for $140 and $150 respectively, they tend to languish until finding a permanent home.  $1.50 to $1.75 is high side fair.  $90 would be a deal and $180 would be a rip off.  Listed by Bryon Yang in Denver on 11/28/2021.




Christy Prehm has an interesting set up with squat stands, cheap barbell, 15# slam ball and 45, 35, 25, 15, 10 # bumper pairs and 2.5# change plates for $500.  That is 260 pounds of weight from Simpsons Fitness Supply plus the stands and bar.  If you set the price of bumpers at $1.50 per pound, you are looking at $390.  Squat stands for $50 and barbell for $50 plus the slam ball and change plates is a pretty good deal.  The cheap body solid barbells are $160 at Simpsons and even cheap squat stands will cost $200.






Track - Deadlift - Strict Press

Saturday, November 27, 2021

Home Gym

Track Workout

D'Evelyn Track - 2 x 800 meters (4:33 and 4:38)

Deadlift

8x135
6x165
4x195
4x225
2x255
2x275
1x295
1x315
1x351

Strict Press

8x45
8x65
8x75

Strict Curl

3x8x40

SLIPS - Bench Press - EMOM

Thursday, November 25, 2021

Home Gym

1300 - with Diya

SLIPS

Hip-Hammy Flow
Wrist Mobility

4 position scales x 20 seconds each position

L-sit - 4 x 7 second holds

Inversions - hold, then 2-2-1-1 HSPU to 2 abmats

Plank - 90 second hold on elbows

Bench Press

5x10
75-85-95-105-105#

Metcon

EMOM 15

station 1 - 20 DU
station 2 - Russian KBS - 15 reps at 35#
station 3 - 3 strict pull-ups

Wednesday, November 24, 2021

Bench Press - Metcon

Wednesday, November 24, 2021

CFG - Lucas

1200 - 5 of us

Crossover Symmetry
Foam Roll

Warm Up

1 min plank
1 min table top
wrist rotation
elbow rotation
seal swing
throw down
freestyle bounce
arm circles
trunk twists
down facing scorpion
push-up (regular, close, offset right, offset left)


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.
Compare your results to December 16, 2020.

95
105
115
125
135
145
155
165
175
180
185
190#
195 Fail

Improvement over August when I failed 185#

Metcon

"Desire" (AMRAP - Reps)

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

I scaled to 20" and got 28 reps (2 short of what I managed in August)

Lagniappe

4 Rope climbs (1 rep every 90 seconds)

SYQQ Barbell Collars

If there were ever an over the top collar this is it.  For $139 which includes shipping the barbell clamps could be all mine.

I will admit that I am a sucker for unique and premium equipment.

In the world of strength training barbell clamps are the equivalent of the mousetrap.  Everybody seems to agree that there has to be a better way.

I despise spring collars
Plastic collars never hold
I do like the OSO collars and have a couple of pairs
These collars are cool
Eleiko came out with the Open Collars
Screw down collars exist
Competition collars are out there as well

Tuesday, November 23, 2021

Plates on Facebook Marketplace

Jen Ritzke was offering a screaming deal on Rep Bumper Plates

35# pair colored bumpers - $80 (retail $170)
10# pair black bumpers - $30 (retail $70)
25# pair black bumpers - $60 (retail $120)
10# pair urethane - $40 (retail $60)

I considered the 35# pair as it would fill out my set, but I do not need them.

Hopefully they found a good home.

Deadlift - Metcon

Tuesday, November 23, 2021

CFG - Lacey

1200 - 5 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds of
row
down dog / cobra
good morning + trunk twist
single leg glute bridge
quad stretch + lunge
1 minute of pigeon or couch stretch

Deadlift 

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

This was meant to be a submaximal effort and I did pretty good with 
8x155
6x185
4x225
2x245
2x255#

Metcon

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

This looked tough.  I scaled aggressively and it was still tough.

650 meter rows (about 3:00)
kipping leg raise (about 1:00 8/7/5)
8kg kettlebells for walking lunges (finished in 6:27 and 6:39)

Lagniappe

Triceps finisher
Reverse Hyper 2x9x90#

Monday, November 22, 2021

Front Squat - Nancy

Monday, November 22, 2021

CFG - Lacey

1200 ~ 10 of us

Warm Up

2 rounds
burpees
pass throughs
down dog cobra
side lying windmill
reverse snow angel

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Snatch (1 Rep)
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

OR

Front Squat (1 Rep)
*Build to a New 1-RM or heavy single by the last set

I opted for Front Squat and went
135
145
155
165
175
-
185
195
195
195
skipped 10th set

I was working towards my recent 1RM of 210#, but was not feeling it today.  I backed off and did a few sets at 93%.

Metcon

Nancy (Time)

5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

This was worse than I expected.

Round 1 - 400m (2:20) 15 FS at 75# - 3:24
Round 2 - 400m 10FS (7:24)
Round 3 - 400m 10FS (11:00)
Round 4 - 400m 10 FS (15:02)
Round 5 - 400m 10 FS (18:28)

My runs got progressively slower (approaching 2:50) and transitions were taking 10-15 seconds.

Last time I did Nancy was in my home gym and I opted for 45# OHS.  I like this scale better, but was certainly feeling low energy.  I am assuming it has something to do with being off of sugar for a couple of days.  

Track Workout

Sunday, November 22, 2021

D'Evelyn High School Track

1100

400 meter warm-up

4x400 meter run with 200 meter cool down walk between laps

2:11
2:11
2:08
2:10

I felt really good about these efforts.  I felt like it was a smooth solid pace.  Obviously, I would love to be sub 2 minutes, but baby steps.

Back Squat - EMOM

Saturday, November 22, 2021

Home Gym

1300

Back Squat

5x45
5x95
5x135
3x155
3x175
3x195
1x205
1x215
1x225#

EMOM 15

Station 1 - 6 WBS 20# to 10'
Station 2 - 12 abmat sit-up
Station 3 - 2-3-3-3-3 pull-ups

Hip Extension

8-10-12 repetitions

Friday, November 19, 2021

Run - Stretching

Friday, November 19, 2021

2.26 mile (28:36 moving time; 12:36 pace) run around Corporate Circle Loop.  Three laps plus easy jog to CFG.

At CFG

Hip Hammy Flow
Crossover Symmetry
3x10 Hip Extension
3x5 GHD Sit-ups

15 minutes of accessory work

Adjustable Benches







A couple of interesting adjustable benches have hit the secondary market.

The Life Fitness model (Signature Series Multi-Adjustable Bench) is beat up, but at $275 is a healthy discount from the retail price of $1387

The Valor Fitness model (DF-1 Decline/Flat Bench) is in pretty good shape and at $110 a fair price compared to retail of $356.32 (shipping included in price).  Reduced to $90 on 11/24/2021.  This guy may be a flipper as he has quite the selection of benches and weight plates in his other listings.

Liberal, KS Gym Closing Liquidation

This is  an interesting one that I am posting primarily for an benchmark for liquidation costs.

Kettlebells/dumbbells - $1/lb
Barbells - $120 for 45 lb and $100 for 35 lb
GHD - $320 (really good deal)
Rowers - $500 (really good deal)
Sleds - $120
Foam Box - $55
Wood Plyo Box - $65
Jerk Blocks - $350
Weightlifting plates - $2/lb
Bumper Plates - $1.50/lb
Assault Air Bike - $350
Ski Erg - $450

They had a variety of other items as well including the self standing and wall mount rigs, mediciane balls, change plates, mats, couch, air mover, bands, floor scrubber, gymnastics rings and climbing ropes.

It is a good thing that it is a 6 hour drive, or I would be playing a Tetris game of where to store all of this stuff.












42 Inch Rotating Shelf for Mass Storage System


As appears to be the theme this month, this bad boy came on sale for $94.97 (down from $99.99).  It is not much of a savings, but every 5% adds up.  The beauty of Titan is that they offer free shipping.

I was surprised that a similar shelf from Rep Fitness was only $89.99 with free shipping.  (Not adjustable)

The Rogue equivalent was $85 plus $19 for shipping.  (Not adjustable)

Accessories are certainly cheaper than I remember.  I do like the rotating feature of this guy and it will certainly make the dumbbells easier to grab.

UPDATE:

This arrived 11/25/2021 well packaged and was not horrible to install.  I did have to loosen everything, get the shelf position and then put everything back together, but it turned out great.




Thursday, November 18, 2021

Bench Press - Metcon

Thursday, November 18, 2021

CFG - Lacey

1200 about 9 of us

Warm Up

single under
down scorpion plus push up
shoulder swimmer
table top
hand release push-up
bird dogs

Weightlifting

Take 12 minutes to build to 90-95% of your 1-RM Bench Press

Bench Press (1 Rep) - I built up from 45, 95, 135, 155, 165 and finally 175# (95% of 185#)

When the running clock reaches 15:00, perform…

Weightlifting

Every 3 minutes, for 6 minutes (2 sets) of:
Bench Press (6 reps @ 85% of 1-RM) - I did 2 sets at 145# (78% of 185#); I wore wrist wraps for these 2 sets

Metcon

For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

I scaled to 60 DU (what I managed in 90 seconds on the way up the pyramid), 25# DBs and knee push-ups

60 DU - 1:30
50 DB PP - 3:15 (4:45) 10-10-9-9-7-5
50 Knee Push-up - 3:15 (8:00) started with sets of 5 ended with sets of 3
50 DB PP - 4:00 (12:00) - 10x5
60 DU - 2:00 (14:04)

I felt like I scaled this really well and got a good stimulus.  I wore elbow sleeves and calf sleeves for this metcon

Wednesday, November 17, 2021

Amazing Home Gym

 





I am guessing this is a standard 2 car garage 20 feet deep and 20 feet wide.  The 400 square feet appears to be a mix of flooring.

Basics - Got the flooring, rack (fold away), bench, 2 barbells, bumper plates and dumbbells.  I do not see the change plates, but they are probably around.

Cardio - Concept Ski Erg, TrueForm Runner, Echo Bike, Concept 2 Rower

Crossfit - Sandbag, battle rope, Prosource abmat, Rogue GHD, Pithage 15# med ball, Torque Fitness Tank M1, soft plyometric box

Functional Trainer by Inspire.  It appears to be the FTX (retail $2299).

Everlast speed bag

Individual sauna

Shiplap walls, dart board, cool flags

Everything is stored on the walls or the dumbbell rack, leaving a huge space to actually train in.

This Alfonso Paniagua  even kept room for a toolbox and ladder.  I am beyond impressed by the thoughtfulness of the equipment and the layout of the space.  It rivals professional training facilities.

Granted it is pushing a $10K+ and no parking in the garage, but it is still a win.

If I start training at home again, I will definitely invest in walls and prefer the shiplap look.

Alfonso used MDF sheets from Home Depot.  They are $30 each.  I will have to measure out to see what I would need.

Deadlift - Metcon

Wednesday, November 17, 2021

CFG - Lucas

1200 - 11 of us

Foam Roll
Reverse Hyper

Warm Up

row
down dog / cobra
good morning / trunk twist
single leg glute bridge
bird dog
pigeon / couch stretch

Weightlifting

Deadlift 

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

I should have read the rep scheme.  I did doubles for the last 3 sets

8x165
6x195
4x225
2x245
2x245
2x245

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)

I scaled this to 450 meter rows and 12 kg kettlebells and was still struggling with the cut off.

3:40
3:41
3:51
3:57
4:00

The time caps get tougher as I did not have time to get set on the rower.  Good workout.

Home Gym Essentials

Tier 1 - Basics

Flooring - Runs the gamut from stall mats ~ $2/square foot on up.  It is worth spending money here.  (I am in for $400 for 6 abmats and a gymnastics mat)

Barbell and Plates - General Purpose 45# bar (buy a nice one) and 45, 25, 10, 5 and 2.5# plates.  Get as many 45's as you can deadlift (I have 3 bars and 2 sets of collars $525, I have about $1000 worth of plates total weight just over 500 lbs)

Rack and Bench - This can be pretty simple.  No reason to splurge here (I have a folding rack, yoke and 2 benches at about $1000)

Tier 2 - Conditioning

Dumbbells - not for everybody, I rarely use mine (3 pairs at $250)

Cardio Equipment - rower, treadmill, bike, ski erg; get at least one unless you always run outside (I got a rower for $1000)

Timer - A lot of folks use there phone or a wall clock, but this is a nice to have item (Rogue, $150)

Tier 3 - Sport Specific and Accessory Items

Crossfit stuff like plyo boxes, kettlebells, jump ropes, ab mats, parallettes, gymnastics rings, climbing rope, slam ball, wall ball, weighted vest, pull-up bar; It is easy to get carried away here as these are small, relatively inexpensive items that begin to take up a lot of room (I am up to $800 here)

Strongman stuff like stones, sandbag, axle bar; cheap ($225)

Martial arts stuff like heavy bag, Bulgarian bag, steel mace, Indian clubs; not for everyone ($140)

Mobility stuff like bands, Crossover Symmetry, foam roller, pvc pipe; cheap and for everyone ($60)

Posterior Chain - GHD, Hip Extension, Reverse Hyper; these are large footprint items and only really necessary for powerlifters and competitive crossfitters ($180)

Final Additions 

These things make a gym comfortable and fun to work out in

Storage - Mass storage system, wall storage; This is unfortunately quite expensive for what it is, but it does optimize space and make it safe to work out. ($270)

Decorations - Favorite posters and banners, white board, PR board; The $100 you spend here will mean a lot more than $100 spent anywhere else in the gym


Tuesday, November 16, 2021

Snatch - Walking Lunges

Tuesday, November 16, 2021

CFG - OPEN GYM

1445

Warm Up

5 minute echo bike
wall squat
crossover symmetry
passthroughs

Snatch

Build with good form

25#
35#
45#
25kg
25kg
-
25 kg
27 kg
29 kg
25 kg
25 kg

Felt pretty good, but was not dropping under at 29 kg, backed down to get 2 good sets

Walking Lunges

Every 90 seconds for 7 rounds

2 pull-ups
10 walking lunges

unweighted
10 lbs
15 lbs
20 lbs OH right hand
20 lbs OH left hand
20 lbs OH right hand
20 lbs OH left hand

Felt good and about 30 seconds rest per round.

Monday, November 15, 2021

35# Dumbbell Pair

These have been on my wish list for quite some time, but I rarely use dumbbells when training at home.

They were $86 at Rep Fitness, but now with Rep's new model, they are $139.99 but free shipping.

Rogue is having a sale on unbranded dumbbells.  at $1/pound, so the set would be $70 + $45 shipping.

I saw a set on Facebook Marketplace for $65 and that is a pretty good deal for lightly used dumbbells.  I still prefer the straight handle, but can live with a curved handle at this price.  Being offered by Sean in Arvada who also happens to be selling a Rage 71 lb Kettlebell.

Most everything in the secondary market is between $1 per pound and $1.50 per  pound, so these are a decent deal.  I paid $1.20 per pound for my 50# pair and $0.75 per pound for my 27.5# pair.  

The 35# dumbbells bridge the gap, but honestly I would just use my 27.5# pair anytime I need to go lighter than 50#.



I bought these dumbbells and they are in great condition.  They appear to be unbranded Rogue Poly Hex Dumbbells (steel wrapped in PVC/vinyl overmolded injection).

Baseline - Skills

Monday, November 15, 2021

CFG - Janet

1200 - 11 of us

Crossover Symmetry
Foam Roll

Warm Up

hip hammy 
then 
2 rounds of
row
boot strappers
down facing scorpion plus push-up
arm circles
scap pull-ups

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:30.  10 seconds slower than 2-28-2020.  I felt like I was moving well, but split up the push-ups 15/5 and then on pull-ups went 3/2 then kipping singles.

Weightlifting

Every 90 Seconds for 16 minutes, 4 sets of:

Skills Day 

Station 1 – Toes to Bar (Strict or Kipping)
Station 2 – Rope Climbs (Legless = RX+)
Station 3 – Handstand Push Ups (Strict or Kipping)
Station 4 – Rest 

Today’s goal is to work on these three skill movements for 16 minutes. Focus is on improving on and practicing to perfect form, mechanics, and strength. 

I love skills today and today rocked.

T2B - worked on a good kip and started to get decent range of motion.  2 sets each round for about 20 seconds each round.

Rope Climb - 2-1-1-1 with a Spanish Wrap

HSPU - 2 abmats - 1-2-2-2

Rest

Samson Leg Extension - Leg Curl



I rarely used the Leg Extension/Leg Curl in commercial facilities and have even less of a need for one now, but this is an interesting piece of Facebook Marketplace for $350.  I definitely like the brand.
 

Eleiko Hybrid Bar

There is a new contender in the new barbell battle royal.  I have been pretty much resigned to the Matt Chan barbell from Rogue, but this new offering from Eleiko makes a strong case.

20 kg
28 mm diameter
1.2 knurling
center knurling
dual knurl marks

It has everything I was looking for in the Matt Chan except with a beefier knurl pattern and "normal" spacing on the knurling.  The Matt Chan starts a few inches further out.

I like the color and the fact that it will wear in.

I do not like the price tag at $699 (compared to Matt Chan at $420).

Track Workout - EMOM

Sunday, November 15, 2021

D'Evelyn Track - Garage Gym

1000

D'Evelyn Track

400m warm up
(6) Intervals with 200m run and 200m recovery walk
58-56-54-57-58-58

This was a great effort to shake off the cobwebs.  I really like the D'Evelyn track.  Parking is convenient and there is a Port-O-Let near the disc golf course.  I was pleasantly surprised that I made all of the 200's in under 1 minute.

EMOM

I finally dusted off some toys in the garage gym.

EMOM 15

Station 1 - Three stone to shoulder (70#)
Station 2 - Abmat sit-up (12 reps)
Station 3 - Push-ups (10 reps)

All of these sets were unbroken.  Stones and sit-ups took me near 30 seconds, push-ups were done in less than 15 seconds.

I also busted out the new battle rope and did 3 rounds of 20 seconds on and 40 seconds off.  I really liked this and it attached very conveniently to my yoke.

I was embarrassed to realize how infrequently I use the garage gym.  During the 3rd round of stones, my grip was failing and I could not find the chalk.  It took some digging around, but I finally did come across it.

Friday, November 12, 2021

Gym Storage




I cam across an interesting storage item on Facebook Marketplace being offered for $75.  This weight rack is 54" wide (including the weight storage pins), 34" tall and 7" deep.  It seems like a pretty good footprint, but certainly does not seem as stable as mass storage solutions.  It has only been listed 6 days and Joe is a responsive seller.

Located in downtown Denver.

As far as storage goes, I have got everything off the floor that I can get off the floor.  I am modeling the storage at CrossFit gyms and plan to keep the Kettlebells and Parallettes on the floor.

UPDATE 11-19-2021:  Turns out this is a Marcy Product that sells for $99 on Amazon.  I am very glad that I did not purchase this.

Deadlift - Metcon

Friday, November 12, 2021

CFG - Lucas

1200 - 12 of us

Foam Roll
Crossover Symmetry

Warm Up

2 rounds of
burpees
hamstring sweeps
bird dogs
side plank rotation
kb RDL
kb single leg lowers - lay on back, KB supported with both arms above chest, raise both legs, alternate lowering one at a time

with barbell
5 pause deadlift (start mid shin, pause at knee, pause at top, pause at knee, pause at mid shin)
5 slow deadlift
5 normal tempo deadlift

Weightlifting

Deadlift 
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed

This was pretty easy and felt good
8x155
6x185
4x215
3x2x235

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)

This was rough.  The goal was for all movements to be scaled in order to be unbroken.
I scaled box jumps to 20 inches
I did green band assisted pull-ups (first 2 rounds ok, then broke up the pull-ups)
I used 25# DBs and this was a good scale, could have gone a little heavier

R1 ~ 2:00
R2 ~ 2:45
R3 ~ 3:00
R4 ~ with just under 2 minutes remaining I did the box jumps, pull-ups and 4 alt reverse lunges

3 + 24

Lagniappe

I was shown a ankle mobility movement, crouch, with knee pushed forward and place a heavy kb on to maintain tension.  90 seconds each side

Reverse Hyper 3 x 8 x 90#

GHD sit-ups 1 set of 5

SOLD - Hip Extension / Roman Chair

Since I got the new Back Extension, I decided to part ways with my Roman Chair.  

I listed it for $50 and had a buyer who asked me if I would hold it for him and if so he would pay me $60.  I thought he was being silly, but I agreed.

Between noon and him coming by to pick it up, I had two other people interested.  After selling it and before delisting it, I had two other people inquire.  In retrospect, I should have listed it for $75 or $100, but considering I only paid $40 for it and was pissed that I bought it from a flipper, I could not justify that kind of up charge.

It does free up some room and I am very happy with the new piece.

Thursday, November 11, 2021

Rogue 5" Multi-Use Hanger

I have been wanting to improve my storage.  I went by the Titan Fitness website and the shelf I wanted and should have ordered is out of stock.

Then I swung over to Rogue Fitness and low and behold the multi-use hanger I have been wanting is a "Hot Deal" for $31 instead of the usual $39 (which was up from $35 a year ago).  It may not seem like much, but when you consider the $16 in shipping and $3 in tax, it is a reasonable offset.

Just for grins, I checked the Rep Fitness site and an equivalent solution is $56 (with free shipping) and this one is cooler in my opinion.  Rep Fitness is out of stock on my desired shelf as well.


Is it worth $50.  Probably not, but then again nothing from Rogue is worth the price.  I will concede that I have found little storage in secondhand markets.  That usually indicates to me that they are good purchases and well utilized.

Metcon

Thursday, November 11, 2021

CFG - Lacey

1200 - 3 of us

Crossover Symmetry
Foam Roll

Warm Up

hamstring stretch (single leg up against rig)
lat stretch (band)
chest stretch (band)
couch stretch

2 rounds
row
down dog + cobra
face down scorpion
quad stretch
air squat
pike push ups

Metcon

Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)

Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I scaled this to a 14# med ball and managed 12 WBS per round.

R1 - 5:43
R2 - 5:41
R3 - 5:37
R4 - 5:32
R5 - 5:36 (finished the 30th WBS at 6:33)

Lagniappe

Hip Extension

3 sets of 9 reps

Wednesday, November 10, 2021

Mark Bell Compression Cuffs

Mark Bell is having an outlet sale and as usual, I cannot help myself from picking stuff up.

This time it was Compression Cuffs.

I have been using elbow sleeves when doing push presses, but would like to give these a shot.  Regular price was $16 each.  On sale for $6 each so I picked up (2) and paid the $5 flat rate shipping.

I measured the top of my elbow at 12.5" and the suggested size is 12"

UPDATE:  These arrived and are OK.  I should have sized down to 11" as they do not offer as much support as I expected.  If I wanted to order some 11" ones, the cost is now $12 each (only $4 off) and I would still be on the hook for shipping.  Interestingly after reading the comments, there were several that indicated the sizing was on the high side.  If nothing else, these do provide some knee support and could provide bicep support.

UPDATE:  I bought (1) 11" cuff from Ebay and it was still too loose to provide any support.  Not a good purchase, that I would not repeat.

Split Jerk - Metcon

Wednesday, November 10, 2021

CFG - Lucas

1200 - 9 of us

Warm Up

2 rounds of
star jumps
reverse snow angels
curtsy squats
pass throughs
trunk twists
single leg v-ups
front rack mobility

with barbell
strict press
push press
press from split stance
split jerk

Weightlifting

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

Split Jerk 

Split Jerk with a 2 second pause in the 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 used 95# for sets 1-3 and 105# for sets 4-6.  Felt great and will go heavier next time.

Metcon

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

I did the DU but scaled to a 2" target and did hanging knee raises.

I managed 3 rounds + 31 reps.

Round 1 ~ 2:30
Round 2 ~ 3:00
Round 3 ~ 3:00
Round 4 ~ finished DU plus 1 burpee in the last 1:30

My calf felt good.  I need to improve my conditioning.  My chest cold is not helping things either.

Tuesday, November 9, 2021

Powerlift USA - Used Equipment

Powerlift USA finally has some interesting used items available for purchase.  Of course shipping would be at least an additional $100.  It makes me appreciate that commercial grade equipment is not made available very often.  I was surprised that the Glute Ham is going for $500.  I feel a little better about selling my for $400.

I will not be purchasing either bench, but I would prefer a multi angle dumbbell bench in the $250 price range.

"Lever Action" Bench - Pre PBEN-10 $450 (4 available 11/11)

Candice Walls listed one of these for $100 in August 2021 in Denver,
but it was gone before I could respond.


Multi Angle Dumbbell Bench $400 (originally 5 available; sold out)


Fixed Pad Glute Ham Bench $500 (5 available 11/11; 4 available 11/12)





Back Squat - Metcon

Tuesday, November 9, 2021

CFG - Lacey

1200 - 7 of us

Warm Up

boot strappers
banded clam shell
banded glute bridge
banded squat pause bottom
pvc trunk twist
pvc pass through
lateral lunges
ankle drivers

Build up to starting back squat weight 45, 135, 165#

Weightlifting

Every 2:30, for 20 minutes (8 sets):

Back Squat 
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM

I felt really good today
2x165 (70%)
2x185 (79%)
1x200 (85%)
1x215 (91%)
1x225 (96%)
1x235 matching my recent annual best (7/19/2021) (100%)
1x245 fail (104%)
1x240 this floated up like it was nothing (102%)

Metcon

Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)

I scaled the cleans to 75# and was able to go unbroken, but was not cycling the barbell well.  The rows took me between 2:22 and 2:30.

Round 1 - 3:15
Round 2 - 3:17
Round 3 - 3:27

Lagniappe

Reverse Hyper

3x10x90#

Monday, November 8, 2021

Seated Strict Press - Metcon

Monday, November 8, 2021

CFG - Lacey

1200 ~ of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds of
jumping jacks / bear crawl
ytw
single arm db row
half kneeling arnold press
stretch triceps / lats

Weightlifting

Five Sets Of:
Unsupported Seated Strict Press (3-4 Reps)
Rest 2-3 minutes

I warmed up with 45# and then did working sets at 75-85-90-95-100#

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

I scaled the HSPU to knee on box HSPU

Round 1 - 2:20ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 4:30 round
Round 2 - 2:30ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 5:00ish round
Round 3 - 2:40ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 5:00ish round
Round 4 - hail mary run with 1:15 on the clock, came in and did a set of pull-ups for max reps (got 3)

Hammer Strength Adjustable Bench

I came across a Hammer Strength HD Elite Multi-Adjustable Bench.  These bad boys retail for over $1000 and even refurbished are pushing over $800.

This particularly one is made available by Miguel along with a Nautilus flat bench for $250.


The headrest is beat up and I will just put some duct tape down rather than having it re-upholstered.  It weighs in at a beefy 124 pounds and would make a nice addition to a commercial gym. 

It is way to much bench for me, but I still had to inquire.

Miguel wants $180 for just the adjustable or $250 for both.  I could probably sell the Nautilus for $70+, but that is quite the pain in the ass.

I looked into Re-upholstery and Rico quoted $125 plus vinyl starting at $37/yard.  I also have requested information from Advantage Mobile Upholstery.  Advantage was $140 for the incline bench ($63/incline and $77/bench) + $40 Fuel and Service Charge + 2.33 yards of material at $33/yard for a grand total of $262.75.  Certainly a fair price for a commercial facility and I certainly would not mind customizing my gym if I had a complete set up, but fairly pricey for a home gym.

UPDATE:  11-12-2021.  These benches sold within a couple of days.  A good deal for somebody who will use them more than I will.

Friday, November 5, 2021

Run - Calisthenics

Friday, November 5, 2021

CFG - OPEN GYM

1200

Run - 2.28 mile (28:49 moving time; 12: 37 pace) 3 laps plus around Corporate Circle plus jog to CFG

Calisthenics

Four rounds of Cindy on the 2:30.  I completed each round in about 1:10-1:15.  First two rounds pull-ups were unbroken and then 4+1.

EMOM 4 - 10 abmat sit-ups

EMOM 4 - 10 GHD hip extensions

20 minutes of calisthenics

I bailed on the class workout today which looked brutal:

Metcon
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run

That amounts to 300 DU.  Deadlift target was 75% of 1RM for me that would have been 225 and possibly manageable in 3 sets.  HSPU scale was scaling reps, negatives or 3 wall climbs.  C2B was scale reps, banded, ring rows or jumping.

Thursday, November 4, 2021

Snatch Technique - Metcon

Thursday, November 4, 2021

CFG - Lacey

1200 - 6 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds of
burpees
pass throughs
down dog/cobra
side lying windmills
bootstrappers
reverse snow angels

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch (2 reps ) - We have been snatching a lot and I felt comfortable at 55-60-65#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch (@ 75-85% ) - Deadlift up, pause at hip crease, above knee, hover at start and then full snatch - I worked up from 65-65-70-75# and felt really good.  I took an extra set here and only two sets of the lift off.

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift Offs + 1 Snatch Pull (@ 90-95% of 1-RM Snatch ) - raise to knee, lower, raise to knee lower and then full extension but no elbow bend - I stuck with 75-75#, but could have gone heavier

Metcon

"The Devil’s Advocate"
Three rounds for time of:
20/15 Calories of Rowing
10 Dumbbell Devil’s Presses (50/35 lbs)

I scaled this aggressively to 15 calorie rows and 15# DBs.  Essentially I just called it in, but it was a tough workout.  Rows were around 1:15 and Devil's Presses slightly longer

Round 1 - 2:24
Round 2 - (2:50) 5:14
Round 3 - (2:49) 8:03

Lagniappe

Reverse Hypers - 3 sets of 10 reps at 90#

Wednesday, November 3, 2021

19.1 (s) - Accessory

Wednesday, November 3, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry
Foam Roll

Warm Up

3 rounds
100m row
20 banded side step
15 air squat
10 banded strict press
5 cat cow
1 min of pigeon, quad stretch or scorpion

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

I scaled this to a 14# wall ball to 10 feet and had a really great bench mark.  All of the wall ball shots were unbroken and my row was averaging around 700 cal/hour (about 1:45).  Transitions were a little slow.

Round 1 - 2:30
Round 2 - 3:00
Round 3 - 3:10
Round 4 - 3:00
Round 5 - 2:50
Round 6 - finished 8 wall ball shots in about 30 seconds

Weightlifting

Every minute, on the minute, for 12 minutes (4 sets of):
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Hollow Hold
Minute 3 – Banded Face Pulls x 15 Reps @1111

I worked on virtuosity and managed 7-8 reps on ring rows, full 45 second hold with tucked knees and arms by sides and 12 reps at the prescribed tempo for face pulls with the red band.

Lagniappe

3x10x95# Reverse Hyperextensions

Tuesday, November 2, 2021

Bench Press - Virtousity

Tuesday, November 2, 2021

CFG - Lacey

1200 - 14 of us

Crossover Symmetry
Foam Roll

Warm Up

1 min of the following
jump rope
inchworm plus slow push-up
face down scorpion
banded pass through
band pull apart and pull down
table top stretch
shoulder swimmers

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):
Bench Press (5-6 reps @ 20X1)
Followed by…

I worked up from 95, 105, 115, 125 and finally 135

Weightlifting

Every 3 minutes, for 6 minutes (2 sets):
Bench Press (Max Reps @ 90% of today’s heaviest set)

Dropped to 120# and managed 9 reps and then 8 reps

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 50 Double Unders
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

This was all about virtuosity.  

I worked on single unders with the beaded rope and did 100 every round
I worked on good kip and tight core for T2B and strung together several good leg raises
Ring dips at 1111 tempo, 3 reps first 2 rounds and then 2 reps last 2 rounds
Push-ups were great, started at 12 per round and dropped to 8 by the last round.

Monday, November 1, 2021

Back Squat - Metcon

Monday, November 1, 2021

CFG - Greg

1200 - 11 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds of
rowing
kang squat
banded side step
glute bridge + clam shell
cat cow
90/90 sit through

Build to starting weight - 45, 95, 135#

Weightlifting

Back Squat 

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

4x165
3x185
2x210
2x215
2x220
2x225 - video
2x225 (96% of 235# 1RM)
I ran out of time and did not do the 8th set.


Metcon

"Nitrous" (Time) - Invictus Benchmark Workout

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

I scaled to 45# thrusters to match what I did on 8/9/2021 when I finished in 8:58.  Today, I had a slight improvement to 8:46.  Still a really tough workout.  I went about 10 seconds slower on the row (4:50) and made up 22 seconds on the thrusters.

Coaching cue to pop hips and get more drive with legs before engaging arms on the thrusters.