Thursday, December 30, 2021

Metcon - Accessory

Thursday, December 30, 2021

CFG - Greg

1200 - 7 of us

Crossover Symmetry
Foam Roll

Warm Up

boot strapper
hollow hold
quad stretch toe touch
hamstring sweep
good morning


For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing

I scaled this to 135# Deadlift and went 12/10/8/5/5.
Row 1 - 3:50
DL - 3:10 (7:00)
Row 2 - 4:15 (11:13)


Three sets of:
Barbell Hip Thrusts ( 8 reps @ 2112)
Immediately followed by…
Barbell Hip Thrust Iso-Hold (15-30 seconds)
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

I used 95# and was able to maintain good cadence, but short sloppy holds


Reverse Hyper - 2x8x50#

Wednesday, December 29, 2021

Strict Press - Metcon

Wednesday, December 29, 2021

CFG - Lucas

1200 - 5 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds
shoulder swimmer
curtsey squat
pass through
trunk twist
strict press
front rack mobility


Every 2 minutes, for 12 minutes (6 sets):
Strict Press ( 5 Reps )
*Build to today's heavy five reps

I worked up from 75-85-90-90-95-95


Five rounds of:
15/12 Calorie Row
15 Dumbbell Shoulder to Overhead (50/35 lbs)

I scaled this to 12 cal rows and 30# DBs and finished in 10:11.  I averaged 2 minute rounds.  I was finishing the rows in 1 minute and did push presses for the shoulder to overhead.  Going unbroken then 10/5 and the last 2 rounds 9/6.


2x10 hip extension
2x5 ghd sit-ups

Tuesday, December 28, 2021


Tuesday, December 28, 2021

CFG - Lacey

1200 - 16 of us

Warm Up

1 min each of
lcr hamstrings
down dog / cobra
hammy march / glute bridge
quad / forward lunge
mountain climbers
hollow / superman rotations

Metcon (Time)

For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs

Despite aggressive scaling, this was as difficult as advertised.  I opted for a 12kg kettlebell and 20 inch burpee box step overs.  My runs slowed from 2:23 in round 1 to nearly 2:50 in the last round.

Round 1 - 8 min
Round 2 - 7 min (15)
Round 3 - 6 min (21)
Round 4 - 4 min (25:11)


Pull-ups 4-3-2-2-2-2-2-2-2-2 = 21 total on the minute

"Full Gym Set Up" - Facebook Marketplace

Interesting gallimaufry of fitness equipment with some fun price manipulation being offered by Corey Dean on Facebook Marketplace.  Listed for $600 and price reduced to $450.  I think I noticed it yesterday at $425.

(1) Rogue Fitness Flat Bench - $100
(1) Rage Olympic Barbell - $60
(1) Rage 25# pair - $50
(1) 10# pair - $20
(1) 40# DB pair - $80
(1) 22.5# DB pair - $45
(1) 10kg Simpsons Kettlebell - $30
(1) 20# slam ball - $20

With my swag at low secondhand prices, we are talking about $405 worth of equipment.  I would keep the 25# plates, DBs, kettlebell and slam ball ($225) and try to sell the Bench, barbell and 10# plates ($180).

There is the added frustration of picking his up in Aurora and having to list and sell (3) items potentially at a loss.  At $400 it is a wash and $350 it is worth the frustration.  

Monday, December 27, 2021

Weight Plates - Current Retail 12/27/2021

Change Plates

Weider 5# pair - $20
Weider 2.5# pair - $12

Rep Fitness 10# pair - $60
Rep Fitness 5# pair - $37
Rep Fitness 2.5# pair - $24

Eleiko 10# pair - $98
Eleiko 5# pair - $58
Eleiko 2.5# pair - $48
Eleiko 1.25# pair - $28

I bought the Weiders new at Big5Sporting Goods and would sell for $20, not sure what I paid.

I bought the Rep Fitness new and would like to hold on them.  Current retail is $158; I paid $81.  Fair sale would be around $120.

The Eleiko are $232 and still not in stock.  I paid $230 used for the full set.

Bumper Plates

Rep Fitness 45# pair - $240 (paid $139)
Rep Fitness 25# competition pair - $170 (paid $125)

Rogue Crumb 45# pair - $165 (paid $135/$100)
Rogue Crumb 25# pair - $90 (paid $75)
Rogue Crumb 15# pair - $60 (paid $45)
Rogue Crumb 10# pair - $37.50 (paid $30)

I could sell the Rep products for $2/lb.

I could sell the Rogue for $1-$1.25/lb.

Rep Fitness Technique Plates

5 pound pair - $50 (paid $40)

That works out to $1639 retail for 618# of weights or $2.65/lb retail; I paid $1,139 or $1.84/lb

Front Squat - Fran

Monday, December 27, 2021

CFG - Lacey

1200 - 16 of us

Warm Up

mountain climber stretch
quad stretch
figure 4 stretch
side lying windmill

with PVC:
pass throughs
kang squat
strict press
front squat
push press
front squat hold


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

Front Squat 

*Set 1 – 3 reps @ 65% - 135#
*Set 2 – 2 reps @ 70% - 145#
*Set 3 – 1 rep @ 75% - 155#
*Set 4 – 1 rep @ 80% - 165#
*Set 5 – 1 rep @ 85% - 175#
*Set 6 – 1 rep @ 90% - 185#


Fran (Time)
Thrusters, 95# / 65# 

I scaled to 45# thrusters and ring rows finishing in 5:31.  I matched the scale that I used for Fran Sandwich on 12/1/2021 (6:52) and improved on that by over a minute.  I will challenge myself to 55# thruster next time.

This time I went 15/6; 10/5; 9 on the thrusters and 8/7/6, 8/7, 6/3 on the ring rows.


3x8x90# reverse hypers

Ode to the Barbell

The barbell is the heart and soul of the gymnasium.  It was the first piece of gym equipment that I purchased with intention.  I wanted to have a barbell at home to work on technique.  It did not matter that I did not have plates, rack or flooring.  Those could come later.

The $80 beater bar I purchased in 2015 has served me well.  It is 31.8 mm in diameter and has pinned ends.  It has some spin.  The knurling is adequate.  Powerlifting knurl marks.  No center knurl.

Since then, I have purchased a 15 pound technique bar from Rep Fitness and a 15kg Bella Bar from Rogue.  I have every intentions of purchasing a premium 20kg / 45 pound barbell, but have debated incessantly, what I should buy.

Last year at this time, I had it narrowed down to the Rogue Matt Chan, the Fringe Sport Hybrid, the Buddy Capps Texas Body Building and the Gymway Elite Weightlifting bars.  All of which are excellent barbells that I would be proud to own.  The clear winner at this point is the Eleiko Hybrid Bar.

I also considered the Eleiko XF bar, but was put off by the mild knurling and absence of center knurl.  I am willing to pay an extra $100 for these features.

The Eleiko Hybrid Bar meets or exceeds every other barbell I have considered.  First, I love the brand.  Second, it is 28mm, dual marked, knurl starts at standard width from center, center knurl included and slightly more aggressive knurling.  The only downside is price.

The Eleiko Hybrid bar is $699 delivered to my door.  The nearest competitor, the Rogue Chan Bar is $420 + $25 shipping and handling + $33.39 tax = $478.39 delivered to my door.  This $220 is essentially noise.  Similar to Rogue Barbells, I could sell this in a heartbeat at $500-$600 (75% of retail).  $100-$200 represents my downside risk.  High end heirloom quality equipment is always cool and I have been willing to pay retail prices for used equipment in the past.

There is no urgent need to purchase.  I just want one and I have freed up the funds to purchase one.  I sold some dumbbells and my old rack with the intention of upgrading my barbell.  There is some risk that Eleiko will charge tax or shipping in the future.

I will never be a competitive weightlifter.  My beater is fine for powerlifting and if I were really concerned, I would tape the center to give it some grip against my shirt for back squats.

I may buy specialty bars in the future.

UPDATE 12/30/2021 - After endless debate and soul searching, I finally pulled the trigger on the barbell purchase.  I am beyond excited.  I will likely keep the beater bar as well.

UPDATE 4/25/2023 - After over a year of use, I still love this barbell and it is the ideal barbell for me.  The finish has held up well.  It has great spin.  I like the knurling for everything (I prefer slightly more aggressive for deadlifting and have a deadlift bar).

Rep Fitness 1.5" x 30 foot Battle Rope

I decided to part with my Rep Fitness 1.5" x 30 foot battle rope.  It is extremely light and while good for conditioning, I still prefer the 50 foot rope.  Listed on Facebook Marketplace for $40 (50% of retail).

Wednesday, December 22, 2021


I do not do much dumbbell training, but they are often programmed in Crossfit workouts and certainly add an important component for bodybuilding.  If you had asked me 10 years ago, I would have argued that anything less than pro style dumbbells from 10 - 110 pounds in 5 pound increments was unacceptable.  If you had asked me 4 years ago, I would have said pair of hex 35's and 50's is perfect for women's and men's standard weight.  Over the past 1.5 years of training from my home gym, I am changing my tune to argue that 15-20-25-30-35-40# dumbbells is more than sufficient.  To that end it is time to pare down my dumbbells and fill in some gaps.

10# - Unbranded Cast Iron Keep
15# - Sports Authority Neoprene Keep
20# - Need
25# - Need
27.5# - Rep Fitness Rubber Head - sell if I can find others
30# - Rep Fitness Rubber Handle - Keep
35# - Unbranded Poly Head - Keep
40# - Need
50# - Rep Fitness Rubber Head - sold
65# - Rep Fitness Rubber Head - sold

I listed the 50 and 65# pairs and had 4 inquiries in 12 hours on 12/21/2021 and am planning on meeting a guy 12/22/2021 to transact both pairs for $300.

I reached out to CR via Craigslist to purchase 25# and 40# Rep Fitness Rubber Handle for $150, but have not heard back.

Tuesday, December 21, 2021


Tuesday, December 21, 2021

Home Gym


Warm Up

Jumping Jacks
Hip Hammy
Wrist Mobility
Jump Rope Drills


Four rounds for time of:
50 Double-Unders
25 Push-Ups
25 Kettlebell Swings (32/24 kg)

I scaled this to 20 push-ups per round and 20 kbs (16kg).  I finished in 17:48 and was quite pleased with the effort.  My double unders were all over the place taking between 2:00 and 3:30 per round.  Push-ups were quick at 6-6-4-4 and KBS were unbroken.

Round 1 - 3:30
Round 2 - 4:30 (8:00)
Round 3 - 5:00 (13:00)
Round 4 - 4:48 (17:48)

Monday, December 20, 2021

Deadlift - Metcon

Monday, December 20, 2021

Home Gym


Warm Up

1 minute of jumping jacks
hip hammy flow
foam roll



*Set 1 – 8 reps @ 50% - 155
*Set 2 – 6 reps @ 60% - 185
*Set 3 – 4 reps @ 70% - 215
*Set 4 – 2 reps @ 80% - 245
*Set 5 – 2 reps @ 90% - 275
*Set 6 – 1 rep @ 95% - 295#
Rest as needed


For time:
800 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
800 Meter Run

I did a roughly 1060 meter course around the house (with a steep hill) and scaled the movements to 9-6-3 of Thrusters (75#) and Chin-over-Bar Pull-Ups.

Run 1 - 7:20
Thruster/PU - 6:10 (13:30)
Run 2 - 7:16 (20:46)

Sunday, December 19, 2021

Upright Weight Bench

Not sure why I am so intrigued by this bench from Shawn Powers on Facebook Marketplace.  I rarely do seated presses and am not sure what else I could possibly use it for.  $100 listed 12/18/2021.  He has also listed a Cybex flat bench and adjustable bench for $100 and $300 respectively.

New Dumbbells

I finally feel like I hit a proverbial score and feel conflicted about it.

James Weiner listed the following on Facebook Marketplace for $100:

60lb dumbbell set
30lb dumbbell set 

Amazon workout step 
(2) resistance bands 

The dumbbells ended up being a 65# pair and a 30# pair and he threw in a pair of 15# dumbbells from Sports Authority.  Retail is $259, $119 and around $36 respectively.  The 15# were the lower end neoprene dipped dumbbells.  The 30' x 1.5" battle rope retails for $80.  I did not really want the step or bands, but they are around $30 and the bands (SPRI and unbranded) are around $10 each.  He also through in a Yes4All 25 lb Total Body Workout Weighted Bar that retails for $46.89 on Amazon.  For those keeping track at home that is a current retail value of $591.  $100 represents 17 cents on the dollar.

Current aftermarket value is $1 to $1.50/pound on the dumbbells and the battle rope may fetch $30.  If I wanted to liquidate it would be pretty easy to sell everything for a little over $200.

The 65# dumbbells are really heavy and I am not even sure what I will do with them.  I could do dumbbell bench press, but any overhead movement is really out of the question.  The 30# dumbbells are perfect and I will be able to use those frequently.  I think the family could use the step and possibly the weighted bar.  I will have to play with the battle rope and see how it feels compared to my SPRI battle rope.

For tracking purposes:

65# DB - $53
30# DB - $24
15# DB - $7
Battle Rope - $16

Run - Bench Press

Sunday, December 19, 2021

Harriman Park Loop

3.01 mile (34:47 moving time; 11:32) pace run

Bench Press


Saturday, December 18, 2021

Tempo Front Squat - Metcon

Saturday, December 18, 2021

Home Gym


Nisha and I played tennis for about 45 minutes.  Coming home, I decided to do the CFG workout from 12-17-2021.

After a brief warm up of some wrist mobility and tempo air squats, I jumped right into it.


In 15 minutes build to today’s 1-RM
Tempo Front Squats  (@ 32X1)
Followed by…
Front Squat (Max Reps @ today’s 1-RM Tempo Front Squat)
(perform these without any tempo prescription)

I worked up from 135, 155, 175 and finally 185# and maintained good tempo.

I was disappointed that I only managed 2 reps without tempo, but I was really not in the mood to dump a front squat on the yoke spotter arms.


For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)

I scaled this to 14# WBS and it was still ugly.  The rows took me 4:00 and 4:15.  First round of WBS was 10-10-5-5-5-5-5-5 in around 4:00.  The second round of WBS was 10-5-5-5-5-5-5-5-5 and took me closer to 4:45.  Total WOD time was 17:09.

It was nice to set up on the back porch and do wall ball shots to the upstairs deck.  It was a good target and refreshing to take in the cool 43 degree air.

Friday, December 17, 2021


Friday, December 17, 2021

Carmody Rec Center


I finally made it back to the Carmody Rec Center for some lap swim.  The last time I swam was 8/15/2021 so it has been quite the hiatus.

10x50 FR (IN 1:10 OUT 1:30)
1x50 BA
1x50 BR

Total workout was 35 minutes long and a nice change of pace.

Carmody has lap swim everyday staring between at 8 or 9 AM and running to 2:30 or 3:30 PM.

I walked through the Carmody weight room and was pleased to find a flat bench, squat rack, adjustable benches and dumbbells up to 90# in addition to a full host of selectorized machines, cardio equipment and functional fitness equipment.

I actually liked the CFG programming today.  Tempo front squats and a Metcon with 2 rounds of 50 cal row and 50 wall ball shots for time.

Thursday, December 16, 2021


Muscle and Mindset (via Facebook Marketplace) listed a bunch of Kettlebells about 5 weeks ago according to this posting.  They are all from Simpson Fitness Supply and ask is $4/kg.  New, they retail for $5-$6/kg.

I would be interested in a blue 12kg.  I currently have a 15#, 16kg and 20kg and this would certainly fill out the set when I was interested in higher volume American kettlebell swings.  I am thinking of offering $30 for (1) since they have so many in stock.

On a side note, this looks like an amazing facility that I need to drop in and visit sometime.

Bulgarian Split Squat - Metcon

Thursday, December 16, 2021

CFG - Lacey

1200 - 8 of us

Crossover Symmetry
Foam Roll

Warm Up

1 min of
jumping jacks
figure four
quad stretch

2 rounds of
mountain climber
banded slow squat
banded glute bridge
cat cow


Every 2:30 minutes, for 15 minutes (6 sets): 
Bulgarian Split Squat (6 Reps Ea. @20X1 (Dumbbells))
Build to today’s heavy 6 reps at tempo

I took it pretty easy on these at 15-20-20-20-20-20 and my hamstrings and glutes were still feeling pretty lit up.


For time:
800 Meter Run
40 Power Cleans (135/95 lbs)
800 Meter Run

I pushed this pretty hard.  The power cleans got tough and I could feel the strain on my thoracic spine despite the light weight.

Run 1 - 4:41
Power Cleans 75# - (5:12) 9:53
Run 2 - (4:51) 14:44

Listing the PR-3110 & Dumbbells

I finally listed my folding rack (on 12/16/2021).  I do not mind holding onto it and it would still be a good solution if I switched to the other half of the garage.  If that does happen at some point, I will be kicking myself.  If it does sell for asking, I am planning on buying an Eleiko Hybrid Bar for $699.  I could just buy it anyway, but I am making a real effort to reduce the amount of gym equipment I own and the investment I have made.  It seems ridiculous to be pushing the $7K mark.  Ideally I would stay in the $5K range, but I am having a hard time parting with my babies.

If I do get the Eleiko Hybrid Bar, I will sell the Rogue Beater Bar for whatever I can get for it.  Maybe $100.

Of 370 views, I only had one person express interest by 12/20/2021 and they offered $300 sight unseen (meaning who knows if it was a legitimate offer).  I dropped the price to $400 on 12/21/2021.  Within 12 hours, I had an offer and Sean Murphy would like to pick up this weekend.  Sale completed 12/26/2021.  He even offered the original $500, but that would not be right.

I also listed my 65# and 50# dumbbell pairs for $165 and $145 respectively on 12/21/2021.  I would like to get at least $130 for the 65# pair and am willing to hold onto the 50# pair.  David Sroka intends to buy both for $300 (SOLD).  I would like to pick up a 20# and 45# pair from Craigslist for $150, but would really like to sell something first.

Gym Squat and Power Rack with Spotter Arms


Listed 3 minutes ago in Lakewood, CO


Condition: Used - like new
Brand: Rep Fitness

Rep Fitness PR-3110 Folding Wall Mount Squat and Power Rack (41" Depth).  PR-3110 2"x3" 11 gauge steel with plastic lined J-cups, 1.25" pull-up bar and spotter arms.

I used this in my garage gym for a long time and it was very convenient to be able to park the cars in the garage, but also have a home gym.

It is very stable for powerlifting and the pull-up bar has enough clearance from the wall for kipping movements.

The spotter arms are solid and could be used for rack pulls and pin presses.

Eleiko Home Gym

Home gym offered by Travis Thomason in Indian Hills.  $2300 firm for 

"Purchased as a set over the summer. Basically brand new other than the chalk from lifting. Moving and traveling so need to sell. Price as listed is firm. I’ll put the set in storage before going lower

You can check original prices on the Eleiko website. 

Lifting rack with pull-up bar and arms
Flat bench
Powerlifting Performance Barbell
6 x 45 lb bumper plates
2 x 25 lb bumper plates
4 x 10 lb bumper plates
Will throw in 2x5lb and 2x2.5lb"

My math shows the rack and spotter arms at $1,050 (XF Half Rack with pull-up bar)
Barbell at $1,000
Bench at $300 (XF Flat Bench)
Plates at $830 (XF bumpers 45# for $109 each, 25# for $118 each, 10# for $58 each)
Total $3,180

$2,300 represents 72% of cost, but I would expect there was some deal for a package order.

Bumpers are $2.30/pound
Bench and Rack price is fair
The barbell is premium and not something I would be willing to pay for.

Interestingly, I check the listing on 12/22/2021 and the price is now $3000 firm?

Wednesday, December 15, 2021

Deadlift - Metcon

Tuesday, December 15, 2021

Home Gym


Warm Up

Hip Hammy flow
Down Dog
Cat Cow
Build deadlift to starting weight



*Set 1 – 8 reps @ 50% - 165#
*Set 2 – 6 reps @ 60% - 195#
*Set 3 – 4 reps @ 70% - 225#
*Set 4 – 2 reps @ 75% - 245#
*Set 5 – 2 reps @ 85% - 275#
*Set 6 – 1 rep @ 90% - 295#

Rest as needed


Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)

I scaled this to 80 rope skips with beaded rope; 16kg KBS and unweighted reverse lunges.  It was still tough and I finished in 11:48.

Round 1 - 3:35
Round 2 - 4:05 (7:40)
Round 3 - 4:08 (11:48)

Monday, December 13, 2021

Strict Press - Cindy

Monday, December 13, 2021

CFG - Greg

1200 - 9 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds
air squat or boot strapper
down facing scorpion
scap push-up
3 position banded pec stretch
quad stretch + knee gu
scap pull-up


Strict Press 

*Set 1 – 8 reps @ 50% - 65#
*Set 2 – 6 reps @ 60% - 75#
*Set 3 – 4 reps @ 70% - 85#
*Set 4 – 2 reps @ 75% - 95#
*Set 5 – 2 reps @ 85% - 105#
*Set 6 – 1 rep @ 90% - 115#
Rest as needed

These felt smooth and controlled.  115 is 92% of my 1RM of 125#


Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

I did quick singles on pull-ups; push-ups were unbroken on 7/3 on later rounds; air squats were smooth and controlled.  I paced very well.  5 rounds completed with 11:20 to go; 10 rounds completed with 2:00 to go.  Last full round in 1:30 and 4 pull-ups in last 30 seconds.  11+4 Rounds + Reps, beating my previous best of 10+18 on 9/17/2020.

SIPS - Bench Press - Metcon

Sunday, December 12, 2021

Home Gym



Stretch - hip hammy, down dog, wrist mobility

Scales - 4 position 25 seconds

Plank - 90 second hold

Inversions - hold; 1-1-1 HSPU to 2 abmat

Bench Press

Fun with chains

Metcon - EMOM 10

station 1: 3 pull-ups
station 2: 15 WBS (14# to 10')

Southwest Rec Center

I finally went by the Southwest Rec Center.  They have a large outdoor pool which was closed, some meeting rooms, 2 basketball courts (one of which was set up for drop in pickleball) and a small weight room.

The weight room had a stairmaster, ellipticals, Concept2 rower, treadmills and stationary bikes.  It included Lifetime Fitness machines, Smith machine, dumbbells and a flat bench.  They also had a couple of kettlebells and medicine balls.

They gymnastics room had a beam, mats and a pommel horse.

I warmed up with 20 minutes of shooting around and then did some weights for about 30 minutes.

Incline bench on Smith
Decline bench on Smith
Flat bench (165#)
Seated Row
Alt DB curls

I met Matt who recommended a couple of restaurants in the area including Peking Tokyo Express and Yabby Hut.

Friday, December 10, 2021

T-bar with Weights

I cam across the most random item on Facebook Marketplace.  The T-bar with weights is being offered by Shannon Walker in Boulder for $50 each and they come with 25# of weight.

It appears to be custom fabricated 2 inch pipe with a stack of 5# weight plates.

I am glad they are priced high.  Otherwise, I might drive up to Boulder to grab one of these for goodness knows what?  They are too light for power stairs, too awkward for swings, could not be used for Farmer's Carry.  The only thing I could think of would be reduced range of motion deadlift.

I ended up reaching out to Shannon who said she used them for "...upright rows, farmers carries, or if you have a cable you can use it for cable exercises"

Definitely keeping an eye on these.

Shannon followed up with me with some additional pictures.  After a little more research, I found that these are also called Duck Walk Implements and are often homemade, but Titan has some for $25.  I have also seen them referred to as Hungarian Core Blasters and actually act as an adjustable kettlebell.  She has also listed some Suples Training Dummies for $300 each.

Rogue Deadlift Platform - $350

Not a bad deal.  Being offered by Bryce Pasko on Facebook Marketplace.  If I did not have bumpers or really wanted to do band work, I would consider it.


Friday, December 10, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry
Foam Roll
Rope Skip Drills

Warm Up

3 rounds
lateral lunges
down facing scorpion
up facing scorpion
3 position band pulls
banded good mornings


Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16 kg)

For 15 minutes, I finished the 500m rows in around 2:20.  I was on the double under struggle bus and managed 30 reps in the first round and 25 reps in the second and third round.  I did box hspu and went from 5/5 to 3/3/2/2 on subsequent rounds.  I finished 3 rounds in 14:30 and tacked on another 135 meters in the last 30 seconds.

The 5 minute rest was needed.

The last 15 minutes, I did echo bike for distance at 0.7 miles/round.  I did 25 push-ups per round (5/5/3/3/2/2 that fell off a little in the later rounds).  I scaled the KBS to 12 kg and went unbroken.  I finished 3 rounds in 14 minutes and tacked on another 0.25 miles in the last minute.

It was a good full body, classic Crossfit workout of 3 triplets.

EliteFTS Specialty Bars

 EliteFTS Squat Bar being offered by Danny Einstein (Facebook Marketplace) for $275.  Retail is $445.

He also had an EliteFTS American Cambered Bar for sale for $200, but it sold.  Retail is $315.

I have not trained with either one and am not too anxious to start, but like to maintain a pulse on market prices.  60-65% of retail is pretty fair for Specialty Bars.

Olympic plates, dumbbells and kettlebells seem to have the highest used value.  The price goes progressively lower for corner case items.

Thursday, December 9, 2021

Tempo Front Squat - Charley Horse

Thursday, December 9, 2021

CFG - Lacey

1200 ~10 of us

Warm Up

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

2 rounds
kang squat
hold side lying plank for glute activation
tempo air squat / empty barbell squat


In 15 minutes build to today’s 3-RM…

Paused Front Squat (@ 33X1)
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

This was a really tough tempo and I built up from 95,115, 125 and finally 135#.


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

The last time I did this on 8/30/2021 I was capped at 14:00.  I kept the row at 75 calories and finished just under 6 minutes (about 20 seconds faster than last time).  I scaled the Front Squat to 85# (10# lighter than last time) and finished in 3 sets 10-8-7 in just over 2 minutes (about 1 minute faster than last time, 8:00).  The burpees were brutal as expected.  I cranked through them at a similar pace of 5 per minute and finished at 13:02.  I was very pleased with the result.

Wednesday, December 8, 2021

SLIPS - Clean Complex

Wednesday, December 8, 2021




Stretch - hip hammy flow, crossover symmetry, front rack mobility

Scales - 4 positions, ~25 seconds each

L-sit - 3 x 10 seconds tucked knees

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

Plank - elbows 90 second hold


Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off + Clean (1 rep )

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 lift-off, reset and perform a full clean.

I worked up from 40-50-55-60 / 65-70-75-80kg (176#) PR!!!  The video is from the 75 kg effort.

Bench Press


Hip Extension

3x8 reps

50 minutes total workout

Rogue LB-1 10" Log Bar

Being offered by Troy Simpson for $350 on Facebook Marketplace.  This weighs 72 pounds and would be perfect for me IF I wanted to train to compete in Strongman.

It is kind of hard to find the listing.  I searched for Olympic Collars and then looked for other listings and this came up.

Tuesday, December 7, 2021

Split Jerk - Metcon

Tuesday, December 7, 2021

CFG - Lacey

1200 - 10 of us

Crossover Symmetry

Warm Up

2 rounds
50 fast mountain climber
5 inch worm push-up
10 banded pass through
10 banded strict press
10 band pull-apart
6 lunge matrix (3 each leg)


Every 2 minutes, for 10 minutes (5 sets):
Split Jerk 
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

I used 95# (61% of 155# 1RM and maintained good form).  Coaching cue - do not push butt pack on dip


Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

I scaled to 100 singles, 10 hanging knee raise and 6 pull-ups per round.  I managed 5 rounds + 0 reps.  I started a little fast at 2:00 for the first round, but the remainder were pretty consistent around 2:30.

Reverse Hyperextension


Measured 4"10" to 5'2" jump rope for Diya and it came out to 95 inches.

Monday, December 6, 2021

Deadlift - Metcon

Monday, December 6, 2021

CFG - Lacey

1200 - 14 of us

Warm Up

2 rounds of
star jumps
hamstring sweeps
bird dog
good mornings
up facing scorpion
dead bug



*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

I broke this up a little different and working off of a 315# 1RM

8x135 (43%)
6x165 (52%)
4x195 (62%)
2x225 (71%)
2x255 (81%)
2x285 (90%)


DT (Time)

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

I scaled this to 75# and finished in 10:31.  I used the same weight 8/12/2021.


3x8x100# reverse hypers.  Some pre-hab for my low back.

More Gym Equipment???

It is official.  I have a problem.

In the grand scheme of issues that I have, collecting gym equipment is pretty low on the list of devastations.  Not an excuse, but certainly a justification for today.

I met a nice lady in Wheat Ridge who owned a boxing gym for 10 years.  She had to close her doors as a result of the pandemic and is finally getting around to selling some extra equipment.

She had listed several items and on Friday (12/3/2021 the following were left):
  • (4) 45# bumper plates - $180
  • Bosu - $20 (sold between when I contacted her and Saturday morning)
  • 60# DB - $120
  • 5# DB - $10
  • 3# DB - $6
  • Timer - $50
  • Rogue Multi-use Hanger 8" - $25
  • Chains 25# - $15 each
  • Bench - $40
  • Clamps - $5/pair
  • Jump Ropes - $5
  • Boxing Mitts - $15 each (Hyabusa and Society Nine; SN is a women's brand)
  • Med Balls - $1/pound
  • Slam Balls - $1/pound
  • Bands, foam rollers, cushions, abmats - $5 OBO
I took a look and picked up
  • Muscle Driver Clock Gone Bad - (retail $160) - I do not need another clock, but this has huge 6 inch numbers, is very loud and works perfectly.  I still prefer my Rogue clock specifically for intervals, but this is a nice addition.
  • Rogue Multi-use Hanger - (retail $39) - I just bought the 5 inch version and bought this primarily because it was a good deal
  • Chains - (retail $100+) - This is the true score and nice addition to my gym.  I have always wanted to try training with chains and am excited to use these.
  • Abmats from Rage Fitness and Yes 4 All - (retail  $20 and $15) - I made the mistake of buying some beat up Rage Abmats from CFG and these were in great shape at the same price point.
  • Hyabusa Mitts - (retail $79) - I have been interested in a set of mitts to hit with Diya and cannot wait to try these out.
She was asking $130 for the items I was interested in and was willing to take $100.  It may have helped that I was wearing my Liberty hat as her husband worked in the oilfield.

As of Monday (12/6/2021) the pickings were slimmer with the plates and bench sold.  She still had the dumbbells, climber grips, clamps, med ball and slam balls.

I met a really interesting character in Parker.  Larry is a 70 year old Type 1 diabetic who seems like he could win his age group in the Crossfit Games.  He has maintained a home gym for quite some time and now enjoys training at commercial facilities with the silver sneakers program.

He was selling (2) 45# bumper plates and (2) barbells.  The barbells were functional.  They sleeves had minimal spin and upon inspection of the sleeves, they were of the bolt on variety.  The bumpers were pristine and had the older Rogue logo (as opposed to the newer font)

I passed on the barbells, but he did accept my $100 offer for the plates.  $1.11 per pound for Hi-Temp plates is less than I paid pre-pandemic.  He was even kind enough to throw in a set of spring collars.

Friday, December 3, 2021

Open Workout 21.3 & 21.4 scaled

Friday, December 3, 2021

CFG - Lucas

1200 ~ 8 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds of
boot strapperss
jump squat
glute bridge
cat cow
reverse snow angel
down dog + cobra + push-up

warm up front rack


Crossfit Games Open 21.3 scaled (Ages 16-54) (Time)

For total time:

15 front squats
30 hanging knee raise
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M:65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

I tackled this workout Rx during the Open and although it was a good test, it did not do my body any favors.  Today I opted for the scaled version.

Round 1 - 0:00 to 3:42
Round 2 - 4:42 to 11:26 (6:44)
Round 3 - 12:26 to 15:00 (finished 15 front squat and 7 C2B pull-ups) - 142 total reps

I felt pretty smooth and did quick single on the pull-ups

The complex was good also.  I matched my previous effort of 135#.  This time I went 95, 115 and 135# taking sets at the 17 minute mark, 19:30 and 21:15.

I did the workout in my wod shoes and wrist wraps.  I put a belt on for the complex.

Thursday, December 2, 2021


Thursday, December 2, 2021




Stretch - Hip Hammy Flow, Wrist Mobility

Scales - 25 seconds each

Inversions - Hold; HSPU to 2 abmat 2-1-1-1

L-sit - 3 x 7 seconds

Plank - 90 second hold


5 rounds For Time

600m run
4 tire flips
12 push-ups
rest 1 minute between rounds.

Rounds were taking around 4 minutes plus 1 minute rest.  25:09 total time.


Finish with reverse hyperextensions


Wednesday, December 1, 2021

Bench & Peg Board

Being offered on Craigslist in Arvada by 720-474-0636.  $150 for the flat bench and $200 for the PB-2P peg board.  Retail is $210 on the bench and $280 on the peg board.  Plus shipping.  Posted 11/29/2021.

He also has some atlas stones (130, 180 and 220ish) for $25 each.

(3) S-35E Rouge sleds for $80 each.

Perform Better Timer

I came across this Perform Better timer being offered by Candice Walls for $70 (marked down from $125 and probably listed at 50% of cost).  It appears to be 6 digit 4 inch letters.  This model is no longer being sold by Perform Better.

The current generation 6 digit timer with 6 inch digits retails for $459.95.  It actually looks really similar to an offering from Vulcan Strength Training Systems for $230.

Seller also has a shoulder saver pad listed for $25.  Currently retails for $40.

Dead Stop Front Squat - Fran Sandwich

Wednesday, December 1, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry
Foam Roll
Wrist Mobility / Front Rack

Warm Up

400 meter run

2 rounds of

boot strapper
mountain climber twist
pass through
scap pull-up
pike push up
slow ring row


In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

Dead-Stop Front Squat (1 Rep)

This was an interesting variation where the bar was set on the rack in the bottom position.  The athlete gets in  position and drives up.  The weight is then brought down and placed back in the rack.  I would have preferred to lift from pins or the blocks.

I worked up from 95-115-125-135-145-155#.


Fran Sandwich (Time)

For time:
800 Meter Run
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
immediately followed by…
800 Meter Run

I scaled this to 45# thrusters and ring rows.

Run 1 - 4:32
Fran - 6:52 (11:24)
Run 2 - 4:45 (16:09)

I was very happy with the run consistency and my scaling choice.


DB Triceps kick back (15#) 10-8-6 reps