Tuesday, December 20, 2022

Training Methodology & Corresponding Home Gym

I was inspired to post this based on a Reddit thread initiated by a Powerlifter asking why Crossfit?  The second motivation was a Home Gym Community Thread asking what is next on your purchase list.  The Top (5) items were:
  • Hack Squat/Leg Press
  • Functional Trainer
  • Leg Curl/Leg Extension
  • Lat Pulldown/Low Row
  • Glute Ham Developer/Reverse Hyper
The following list are types of athletes (but blur the line into training methodologies/programming)
  • Bodybuilders - Majority of fitness enthusiasts who want to look better
  • Functional Fitness - Popularized by CrossFit that preaches constantly varied functional movements performed at high intensity (shameless stealing from gymnastics, powerlifting, weightlifting, strongman and endurance athletes)
  • Powerlifters - Competitive sport featuring Squat, Bench Press and Deadlift
  • Weightlifters - Competitive sport featuring Snatch and Clean & Jerk
  • Gymnasts - Competitive sport featuring floor, beam, uneven bars, vault, pommel horse, still rings, parallel bars
  • Strongman - Competitive sport featuring squatting, deadlifting, clean and press, loading, carrying and pulling
  • Highland Games - Competitive sport featuring stone put, weight for height, caber toss, hammer throw, throw for distance
  • Endurance Athletes - Rowers, Runners, Cyclists, Swimmers, Multisport Athletes
  • Individual/Team Sports - Football, Basketball, Tennis, etc.
I would argue health and longevity are best improved by some amount of resistance training and some amount of movement that elevates heart rate for moderate time domains.

I would further argue that everyone from bodybuilders to sport specific athletes need the same combination, but the art is in the programming as a Powerlifter should train differently than a Weightlifter, but both would benefit from resistance training and heart rate elevation.

The corresponding home gym is where this gets interesting.  
  • Bodybuilders typically train with plate loaded machines to train with heavy weights safely and to isolate muscle groups.
  • Functional Fitness train with a little bit of everything
  • Powerlifters train with barbells, plates, dumbbells and often benefit from reverse hyper, glute ham developer and conjugate tools such as bands and chains
  • Weightlifters train with barbells, plates dumbbells and you will often see squat stands and jerk blocks in weightlifting facilities
  • Gymnasts will typically train in a dedicated facility, but may have scaled down equipment at home
  • Strongman need the most stuff with yokes, atlas stones, logs, farmers carry handles, ropes and sleds taking up a considerable amount of space
  • Highland Games athletes can fit stones, weights and hammers in a crate, but will need a truck for the caber
  • Endurance athletes need a boat, running shoes, bicycle, pool/lake to row, run, bike and swim respectively.
  • Sports will need access to equipment and field of play
No equipment programming is everywhere.  One can do perform calisthenics and walk to achieve tremendous fitness.

First tier additions for resistance could include one or two pairs of dumbbells.  35# is a good weight for me.

As I enjoy powerlifting, I want a squat rack, barbell and plates.

Past that everything is tailored to the individual athlete and I have a smattering of functional fitness goodies, gymnastics rings and pull-up bar, atlas stones and farmers carry handles, as well as a rower, running shoes and a bicycle.

Getting back to the top five wanted items, leg press/hack squat would benefit body builders and powerlifters who want strength without worrying about form and mechanics.  Functional trainers can simulate a variety of muscle isolation exercises.  Leg curl/leg extension are isolation movements and more for bodybuilders as is the lat pulldown/low row.  Posterior chain tools such as Reverse Hyper or Glute Ham Developer is used by a broad swath of sport specific athletes, powerlifters, weightlifters and Crossfitters as a means of prehab, rehab and general posterior care health.

Home Gym 2022.12.20

Garage Gym December 20, 2022

Garage Gym December 20, 2022

Rower and Misc December 20, 2022

Rower and Misc December 20, 2022

Rower and Misc December 20, 2022

Basement Gym December 20, 2022

Basement Gym December 20, 2022

My home gym continues to take over the entire house.  I have truly jumped the shark, but love my space and my toys.

I have a one car garage, a couple hundred square feet in the basement and odds and ends in the game room.

10 barbells and 6 sets of collars ~$2000
Dumbbell pairs from 1-60 and 100s, plus singles from 45-95 ~$2200
Nearly 2000# of Olympic plates and 400# of Standard Plates ~$2700
Concept2 Rower ~$1000
Functional Fitness Equipment ~$1200
Strongman Equipment ~$1000
Grip Equipment ~$300
Misc ~$1000 (timers, silencer pads, DC blocks, squat box, mutt bar, crossover symmetry, chains, bosu)
Storage ~$700
Decorations ~$100

Barbells:
  1. Eleiko Hybrid 20kg
  2. Strongarm Deadlift 20kg
  3. Texas Power Bar 20kg
  4. Rogue Fitness Beater Bar 20kg
  5. Rogue Fitness Bella Bar 15 kg
  6. Black Iron Strength 2.5" Thick Bar (6.5') 45 lbs
  7. Rep Fitness shorty Axle Bar (5') 17 lobs
  8. Rep Fitness Technique Bar 15 lbs
  9. Titan Fitness Angle Multi-Grip Bar 48 lbs
  10. XMark EZ Curl Bar 22 lbs

Collars:
  1. OSO Team Gupta Collars
  2. OSO Magnetic Collars
  3. Spring Collars
  4. Lock Jaw 1.9" Collars (2 pairs)
  5. Quicklee Collars
Dumbbells:

1-1-1 - York RH
2-2 - York RH (pair)
3-3-3 - plastic coated (single), York RH (pair)
4-4 - York RH (pair)
5-5-5-5-5-5 - plastic coated (pair), York RH (pair), neoprene coated (Reebok)
7-7 - York RH (pair)
8-8-8-8-8 - York RH (pair), Rubber Coated (Ignite), Plastic Coated (single)
9 - plastic coated (single)
10-10-10-10-10-10-10 - (3) metal hex, York RH (pair), Rubber Coated (Ignite)
12-12 - Rubber Coated (Ignite)
15-15-15-15-15 - (3) York RH, neoprene coated (Sports Authority)
20-20-20-20 - York RH (pair), 24 Hour Fitness Iron Grip
25-25-25-25 - York RH (pair), Pro Style
27.5-27.5 - Rep Fitness
30-30 - York RH (pair)
35-35 - Unbranded rubber coated hex
40-40 - (2) York RH
45-45-45 - (2) Pro Style - York RH (single)
50-50-50-50 - Iron Gip (pair) York RH (pair)
55-55-55 - York RH (single), Pro Style (pair)
60-60 - York RH (pair)
65 - York RH (single)
70 - York RH (single)
75 - York RH (single)
80 - York RH (single)
85 - York RH (single)
90 - York RH (single)
95 - York RH (single)
100 - York RH (pair)
--
2,088 pounds

140 pounds Iron Grip (50-50-20-20)
1373 pound York Roundhead (1-2-2-3-3-4-4-5-5-7-7-8-8-10-10-15-20-20-25-25-30-30-40-40-45-50-50-55-60-65-70-75-80-85-90-95-100-100)
170 pounds Pro Style (25-25-45-45-55-55)
70 pounds Urethane (35-35)
115 pounds Rubber Coated (8-8-10-10-12-12-27.5-27.5)
100 pounds Misc (3-5-5-5-5-8-9-10-10-10-15-15)
--
2088 Pounds

CAP Olympic Loadable Handles
Gold's Gym Standard Loadable Handles

Plates

Olympic Plates - 1911.5#

45s - 9.5 pairs = 855#
  • (4) Rep Colored
  • (4) Rogue Hi-Temp
  • (2) Iron Grip Urethane Coated
  • (2) York Milled
  • (2) Universal
  • (2) Schisler Deep Dish
  • (2) AFA Falcons
  • (1) International Bullseye Canada
35s - 3 pairs = 210#
  • (2) Rep Black
  • (2) Iron Grip Urethane Coated
  • (2) York Milled
25s - 8 pairs = 400#
  • (2) Rep Competition
  • (2) Rogue Hi-Temp 25s
  • (2) Rogue Black
  • (2) Iron Grip Urethane Coated
  • (2) York Milled
  • (2) Billard Broncos
  • (4) Rogue Calibrated Steel
15s - 2 pairs = 60#
  • (2) Hi-Temp
  • (2) XPRT Fitness
10s - 13 pairs = 260#
  • (2) Hi-Temp 10
  • (2) Rep Fitness
  • (2) Eleiko Change
  • (4) Iron Grip Urethane Coated
  • (2) BFCE Broncos
  • (2) York Milled
  • (2) York Hercules
  • (6) Intek Urethane Coated
  • (4) CAP iron
5s - 9 pairs = 90#
  • (2) Rep Fitness Technique Plates
  • (2) Eleiko Change
  • (2) Rep Fitness Change
  • (2) Iron Grip Urethane Coated
  • (10) York Milled
2.5s - 5 pairs = 25#
  • (2) Eleiko Change
  • (2) Rep Fitness Change
  • (2) Iron Grip Urethane Coated
  • (4) York modern
1.25s - 1 pair = 2.5#
  • (2) Eleiko Change
1.00s - 1 pair = 2.0#
  • (2) Ader Fractional
0.75s - 1 pair = 1.5#
  • (2) Ader Fractional
0.50s - 5 pairs = 5#
  • (2) Ader Fractional
  • (8) Unbranded
0.25s - 1 pair = 0.5#
  • (2) Ader Fractional
Standard Plates - 434#

Collectible Standard Plates - 300#
  • ROC-MO (50-25-15-10# pairs) = 200#
  • Iron Man Barbell (25# pair) = 50#
  • Hollywood Healthways (25# pair) = 50#
Pig Iron - 134#
  • (8) 10s
  • (9) 5s
  • (3) 3s
--
Total 104# (enough to build a heavy adjustable barbell)

Functional Fitness
  • Abmats x 6
  • Jump Ropes x 2
  • Kettlebells (44-35-15-12)
  • Parallettes
  • Plyo Boxes (63" First Place set; 32" J-Box Set; 20" DC Blocks)
  • Rings
  • Rope
  • Wall Balls (20-14-8-6)
  • Pull-up Bar
  • Weighted Vest
Strongman Equipment:
  • Raptor Yoke
  • Rogue Hussafell Bag
  • Brute Force Sandbag
  • Atlas Stones (70-95#)
  • Axle Bar
  • Farmers Carry Handles with clips
Grip Equipment
  • Onnit Steel Mace
  • SPRI battle rope
  • Suples Bulgarian bag
  • Captains of Crush Grippers (sport, trainer)
  • Half 50 blob
  • Ironmind Twist Yo Wrist
  • Ironmind Wicked Wrist Roller
  • Rogue Cannonball Grips
  • Rogue Grandfather Clock Grips
Benches:
  • Cybex Flat
  • Rogue Flat
  • Hammer Strength Incline
  • Hoist Ab Bench
  • Tuff Stuff Hip Extension
Misc:
  • 25# Chains
  • EliteFTS Squat Box
  • Rogue Home Timer
  • MuscleDriver Timer
  • Timebirds Timer
  • (2) Weight Trees
  • (2) Dumbbell Racks
  • Titan Fitness Crash Pads
  • Foam Mat
  • (6) Stall mats
  • Decorations
  • White Board
  • Chalk Board



Run

Tuesday, December 20, 2022

Home Gym

1130

Run

2.03 mile (11:59/mile; 24:21 moving time) pleasant run around Harriman Lake Park.

Monday, December 19, 2022

Run - Metcon

Monday, December 19, 2022

Home Gym

1300

Run

1.66 mile (11:09/mile; 18:27 moving time) run around Harriman Lake Park.

Metcon

“Dr. Drake Ramoray”

For Time:
15/12 Cal Row
14 Single Arm Dumbbell C&J 50/35#, 22.5/16kg
50 Wall ball 20/14#, 9/6kg
15/12 Cal Row
14 Single Arm Dumbbell C&J
40 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
30 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
20 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
10 Wall ball

I substituted 100 rope skips for the rows.
I started with 50# DB and dropped to 35# DB on the second round
I substituted med ball squats for wall balls, but switched to air squats after the first round
I placed a 20 minute cap which I unfortunately hit.

I finished the round of 20 at 20:33

This was much harder than I expected.  I was taking long breaks during  the DB C&J and knew I would have to drop the weight.  Even at 35# I was doing sets of 8/6.  The squats were equally difficult and were 3-4 sets.

Swim

Sunday, December 19, 2022

Carmody

1030

Swim

1x750 FR
1x150 BR
1x100 BA
--
1000 yards total

Saturday, December 17, 2022

Metcon

Saturday, December 17, 2022

Home Gym

1300

Warm Up

Hip Hammy
90-90 Hip Rotations

Metcon

4 Rounds for Time

10 Alt DB Snatch (35#)
16 Abmat Sit-ups
20 Alt Rear Lunges

Finished in 10ish minutes

Holiday Lift & Bash

Saturday, December 17, 2022

Home Gym

1630

Holiday Lift & Bash

Carry > Drag > Pull-ups

I opted for the 50# sandbag and made the 1000 yard loop in 12:54

Drag 50# sandbag 20 feet (sandbagged this)

4 Pull-ups

#miniggc


Friday, December 16, 2022

Fitness Goals for 2023

This is as vague as topics get.  However, it is often fun to get a look at the big picture and then drill down wherever appropriate to add structure to the training year.

I start with events.

February - CrossFit Open
May - GarageGymCompetition
August - D'Evelyn Dash - 5K
September - Littlefoot Triathlon
October - GarageGymCompetition

I also consider clubs/memberships

Colorado Masters Running Association?
Rocky Mountain Road Runners?
CrossFit Affiliate membership?  Look for stuff near mile high stadium
USAWA
GripBoard - Grip Contests?
TrainerRoad?

Priorities:

8 minute mile
225# bench press
Participate in USAWA club meet - Abilene, KS? - 3 days, 2 nights, drive out, compete, drive back
Host GarageGymCompetition

To accomplish everything, I am looking at the following weekly training sessions:

Run long - 30-60 min
Run speed - 20-40 min
Swim - 30-60 min
Bike - 60 min
Deadlift/Bench - 30 min
Squat/Bench - 30 min
Metcon short - 10 min
Metcon long - 20 min

This would end up around an hour a day plus warm-up, cool down, sprinkle in skills and grip work.


Strongman Skirmish

Friday, December 16, 2022

Home Gym

1300

Warm Up

Hip Hammy
Crossover Symmetry
OH Press - 45-75-95
Jumping Jacks

Strongman Skirmish

#miniggc

Heavy Carry - 125# Husafell Bag - 111 feet

Shoulder - 70# Atlas Stone - Right/Left shoulder

OH Press - 95# - 7 reps


Run

1.62 mile run (11:27/mile; 18:35 moving time) around Harriman Lake Park.  I would complain about the 32 degrees and 10 mph wind, but some guy flew past me in shorts, no shirt, work gloves and no hat.

Thursday, December 15, 2022

Run - Grip Gauntlet - Stones

Thursday, December 15, 2022

Home Gym

1530

Run

1.61 mile run (11:36/mile; 18:43 moving time) - Chilly 30 degree run around Harriman Lake Park.  Actually felt OK with no wind and some sunshine.

Warm Up

Hip Hammy
90/90 hip rotations
foam roll
Romanian Deadlifts

Deadlift warm-up

5x135
5x185
4x225
2x275
1x295

Grip Gauntlet

1x315# double overhand deadlift
2x35# two hand plate pinch
1:05 dead hang

#miniggc


Stones 

EMOM 10
Minute 1:  70# stone to right/left shoulder
Minute 2:  10 push-ups

45 minute total workout

Wednesday, December 14, 2022

Bench Press

Wednesday, December 14, 2022

Home Gym

1030

Warm Up

Crossover Symmetry
3x10 single leg calf raises

Cindy-ish

4 Rounds of
2 pull-ups
10 push-ups
15 air squats

Bench Press

5x5x125 pounds

Plate Pinches

2x25 Rogue Powerlifting discs
2x25 York Milled
2x35 York Milled

Ring Dips

2 reps EMOM 5

Total workout 30 minutes

Tuesday, December 13, 2022

Row - SLIPS - PU

Tuesday, December 13, 2022

Home Gym

1730

5K Row - 24:11.2

SLIPS

Stretch - Hip Hammy & 90/90 hip rotations

Scales - Front/Back Left/Right 30 seconds each

L-sit - 4 x tucked legs for 10 seconds

Inversions - 1 x hold + 1-1-1 HSPU to 2 abmat

Plank - 90 second hold on elbows

Pull-ups

EMOM 10

2 reps

Rogue Challenge "The Wagon Wheel"

Attempted scaled version with 25# plate and held on for 18 seconds

Monday, December 12, 2022

USAWA Q4 Postal

Monday, December 12, 2022

Home Gym

1400

Warm Up

Hip Hammy
Foam Roll

Zercher Lift

I took warm up sets at 45, 75, 95, 115#

Lifts at 135, 155, 175# and made all three attempts


Deadlift - Dumbbell - One Hand (Right)

Lifts at 120, 150, 170# and made all three attempts


Bench Press - Reverse Grip

Did not attempt

Total = 0 + 170 + 175 = 345 pounds

Sunday, December 11, 2022

Carmody Swim

Sunday, December 11, 2022

Carmody Rec Center

1000

Swim

700 FR
150 BA
150 BR
--
1000 total

Metcon

Saturday, December 10, 2022

Home Gym

1600

Metcon

5 Person Teams for Max Reps

“O’Doyle Rules!”

4 Rounds
min 1: GHD Sit-Ups
min 2: Burpee Box Jump Overs 24/20”
min 3: Overhead Squats 75/55#, 34/25kg
min 4: Burpee Pull-Ups
min 5: Rest

I scaled this to abmat sit-ups; 20" box, 35# OHS and opted for a work 45 seconds / rest 15 seconds rather than full 1 minute rounds.

I managed

18 sit-ups
5 BBJO
11 OHS
4 BPU

per round and held those numbers for all four rounds.  I liked to the model and it was a fun way to get in 36 burpees.

Saturday, December 10, 2022

Hosting a Garage Gym Competition

I am thinking about hosting a Garage Gym Competition in the Spring.  The competition runs from May 13 - May 21st and I was thinking about going with May 20th to avoid Mother's Day.

I would set up in the garage with the Rouge Squat Stands and Raptor York.  I have plenty of bumpers and steel plates and would move things around to make more room.  

In addition to Squat, Bench and Deadlift, I would like to do add in a Grip Challenge and Odd Lift Floater.  Ideally I would set up a 2.25" Crusher - 6" lift for max weight and Hack Lift - One Arm.

The question for me is inviting people to come out and lift.  I could probably rope in Aziz and Bill.  I would post it on Vintage Weights & Physical Culture and could maybe get Michael and Brian to drop in.  I could post on Instagram, but not sure how many hits I would get.  USAWA might get me a couple of hits and so could the Garage Gym Competition itself.

May 20, 2022
Powerlifting Event
Hosted by Team Gupta Strength & Conditioning
Lakewood, Colorado - USA

Squat Bench Deadlift + 2.25" Crusher - 6" lift and Hack Lift - One Arm

Couple of cases of water.

Food? - Probably not

Prizes? - $20 to highest male & female WILKS score? Trophy for top male & female?

MiniGGC Post Turkey Day Get Up

Saturday, December 10, 2022

D'Evelyn Track

1300

Event

TGU - 44#
Max Hurdle Height - 33 inches
Max Push-ups - 20 reps


I was pretty pleased with this and really just wanted to get a score in the books before the weather rolled in.  Not too shabby for a 51 year old, 194# man.

While we were at the track, Nisha put up a respectable 22.44 second 100 meter dash with no warm up.

Gungnir Dumbler




Came across a pair of Loadable Dumbbells in Wheat Ridge.  Being offered by Loye Willis for $300 (Retail is $449).  He is also selling Titan Plate Tree for $100, 35# Go Fit Kettlebell for $15 (SOLD), EliteFTS Quick Ship Lat Pull/Low Row ($995, retail $1437), Rep Fitness PR-4000 41" Crossmembers, set of 4 for $175, Rep Fitness flip down safeties for $125, Rogue Monster Lite Monolift 2.0 Attachments for $275 (Retail is $390).  

66 cents on the dollar is certainly fair pricing and I really like the Gungnir dumbbells for a number of reasons.  Really unique lock mechanism from a Norwegian brand.  It would fit nicely in my museum of physical culture.  Originally retailed at $549.  I would not hesitate to buy these at $200.

Friday, December 9, 2022

Metcon - Dumbbell Swing

Friday, December 9, 2022

Home Gym

1400

Metcon

“Billy Madison”

5 Rounds for Time
400m Run
21 Deadlifts
15 Hang Power Cleans
9 Push Jerks
Load: 115/75#, 52/34kg

Time Domain: 20:00-25:00
Time Cap: 30:00

I scaled to 75# and finished in 30:10.  I started unbroken on the deadlifts on the first round and then went to two sets.  All of the hang power cleans were two sets.  All of the push jerks were unbroken.  Started off  good at 5 min and then slowed to a little over 6 minutes/round.

I measured off a run course from the sidewalk in front of the garage to no outlet sign and it measured out to 1288 feet (392 meters).  Close enough.

Dumbbell Swings

Found this movement on the USAWA reddit site.  Felt pretty good at 35-45-50-60-65-70-75#



Mini GGC

Post Turkey Day Get Up
12/13-12/19
Turkish Get Up > Max Hurdle Height > Max Push Ups

Holiday Lift & Bash
12/20-12/26
Carry > Drag > Pull-ups
Carry about a mile/10 minutes; Drag at sprint speed

Grip Gauntlet
12/27-1/2
DOH Deadlift > Two Hand Pinch > Dead Hang
Two hand pinch with plates face to face

Strongman Skirmish
1/3-1/9
Heavy Carry > Shoulder > OH Press for Reps
Heavy Carry for about 100 feet; Shoulder one rep each side; OH press target 10 reps

Thursday, December 8, 2022

USAWA A.1 Alternate Grip Bench Press

Thursday, December 8, 2022

Home Gym

1700

Warm Up

EMOM - 10

1 pull up + 5 push -up

Alternate Grip Bench Press

5x45
5x65
3x85
3x95
1x105#

This felt really sketchy to me, but always good to try new things.


My intent is to walk through all of the USAWA lifts.
  • (A) 48 Bar Lifts - Presses, Snatches, Cleans, Jerks
  • (B) 19 Bar Lifts - Deadlifts
  • (C) 9 Bar Lifts - Squats
  • (D) 28 Bar Lifts - Misc
  • (E) 21 Dumbbell Lifts
  • (F) 13 Fulton Bar (2" Bar) Lifts
  • (G) 5 Heavy Lifts
  • (H) 14 Old-Time Strongman Lifts
  • (I) 30 Special Equipment Lifts
That is 187 unique lifts.  I will have to get through 125, before needing a Fulton Bar and I will probably just use an axle bar.  Heavy Lift bar will take some figuring.  If I get far enough into it, I will consider Dinnie Rings and a 2" Vertical Bar.  

I recently came across an active Reddit featuring odd lifts.  I have often clicked on reddits as part of a search, but never signed up.  I may just have to.  December challenge is a dumbbell swing.

Also, I got interested in Gripboard and may have to subscribe to some of their threads.

Fun stuff.



Smelling Salts

I have no idea how I got on this, but I have been perusing

Skull Smash

Nose Tork

Zone Smelling Salts

EliteFTS
 

Gyms near CDOT HQ

Starting Strength Denver - 8 min - $275/month

Crossfit Train - 3 min - call

Crossfit Broadway - 9 min - call

Colfax Strong - Strength & Conditioning - 10 min - call

Muscle + Mindset - 6 min - call

Iron Warrior Gym - 13 min (16 min from home) - $60/month

Rocky Mountain Athletics - 2 min - call

It is nice to have choices, although none will be as convenient as Crossfit Golden was from the CDOT Golden Office which was less than 250 yards away.  Crossfit Train will be the closest at a mile away and seems to have a good community based on the Facebook page.

There also seems to be good walking and bicycling trails.

Finally there is also a fitness center on site that I am anxious to check out.

Light rail goes right past the building as well.

Swim+

Thursday, December 8, 2022

Carmody

1230

Swim 

1100 yard swim

1x800 FR
1x100 BA
1x100 BR
4x25 FR (in 30 on 60)

then...

Walked 3 laps on indoor track (3/8 of a mile) and played with the speed bag

then...

Mini-Metcon

5 Rounds of
10 cal ski erg
50/50 foot walk with 25# DB in OH position


2022 Gift Guide

I have seen a number of youtubers and others put up gift guides for the strength athlete in your life.  I decided it was time to offer my own suggestions.

Regardless of your budget, there are a number of items that the athlete in your life would enjoy.  These could be consumables, decorative items, clothing and very specific items.

Thumb tape - I go through a bunch of this stuff.  Sometimes, I get cheap athletic adhesive tape from Amazon for under a $1/roll.  I have also bought premium super sticky tape from 2Pood.  Jaybird & Mais makes great tape as well.

Decorative items are for the home gym owner.  They could include banners to laser cut metal signs.  They can be personalized or generic.  

Clothing is trickier.  Go through the closet, find the athletes brand and size and just order in different colors or design.  We go through shorts, shirts and socks quickly.  I would not suggest buying shoes.  These are very personal and for Crossfitters, shopping for new shoes is a joy in itself.

Specific items will be the hardest to pick, but I will offer up the following based on items I have purchased and truly enjoy or are on my wish list:
  • Bodybuilder - Gym towel or Gym bag - These athletes typically work out in commercial facilities.  It is nice to be able to wipe down yourself or equipment and keep your gear organized.  I always grab free towels from marketing booths and have plenty on hand.
  • Functional Fitness - Over my journey in functional fitness, I have constantly added support equipment as something always hurts.  These have been wrist wraps, elbow sleeves, knee sleeves, belt, and calf sleeves.  Another nice gift is hand care.  I might purchase some WOD Balm products
  • Powerlifter - Smelling Salts - I have been really interested in trying these and have no idea why
  • Strongman - Grip Implements - A strong grip is essential for the strongman and there are a variety of implements on the market to build and test grip strength.  They are usually under $100 and simulate hub lifts and pinch lifts that the old times did with actual weight plates.
  • Weightlifter - These are the minimalist of strength athletes.  A bar, bumpers, cheap stands, and heavy duty jerk boxes are all they seem to train with.  I have enjoyed using liquid chalk.  Another good gift is a phone stand as these athletes often record lifts for visual feedback

Wednesday, December 7, 2022

Run - Back Squat - Skills

Wednesday, December 7, 2022

Home Gym

1130

Run

1.60 mile run (11:27/mile; 18:20 moving time) - Around Harriman Lake Park CCW

James Lift

Played around for 10 minutes, managed 25#.  Press from bottom of squat requires significant mobility


Back Squat

EMOM 10 135#

Double Unders

Every 30 seconds for 5 minutes

5-4-11-6-12
11-9-9-8-2

Pull Ups

1 rep every 30 seconds for 5 minutes = 10 total

My plan was to follow Vintage CFG programming for today, but my double unders sucked and I opted to work on technique.


Rogue Loadable Dumbbells


I really admire Dallas Brett.  He listed loadable dumbbells at $500 and specifically noted firm on price.  I have no problem with that.  Facebook Marketplace is a resource for everyone to use.  A week later, he drops the price to $475 as if that 5% drop will bring in all of the buyers.

As an aside, these do retail for $650 and in my opinion have a very limited market.  It was not unreasonable to get 75% of retail during the crazy sellers market.  They are in like new condition.  The fitness market is starting to become a buyers market.  Loadable dumbbells are cost effective compared to fixed weight dumbbells, but in my opinion clunky to work with and certainly not as secure.

I have seen Fringe Sport DB handles and Titan DB handles for around $100 for a pair.

I personally own a cheap pair of CAP loadable handles that were purchased for $20 (with 40# of weight plates) with the specific intent of using them for one arm dumbbell deadlift.  I load them with full size (18") plates and would not use them for much else.  I would also like to build out an inch dumbbell.

Unfortunately the inch replica handle by FBBC is discontinued.  For my purposes a fat gripz handle ona a standard dumbbell is more than sufficient.

Tuesday, December 6, 2022

Run - Metcon

Tuesday, December 6, 2022

Home Gym

1330

Run 

1.59 mile run (11:40/mile; 18:37 pace) - Lap around Harriman Lake Park

Metcon

“You Are Correct”

For Time
25/20 Cal Row
50ft Handstand Walk
15 Toe to Bar
50/40 Cal Row
100ft Handstand Walk
30 Toe to Bar
50/40 Cal Row
50ft Handstand Walk
15 Toe to Bar
25/20 Cal Row

Time Domain: 16:00-22:00
Time Cap: 25:00

I scaled to bear crawl and abmat sit-ups.  Did full volume on rower, finishing in 20:28

QuickFit

3 Rounds Of:
75 Double Unders/150 Alternating Singles
25 Double Kettlebell Sumo Deadlifts

…into…

3 Rounds Of:
75 Flutter Kicks
25 AbMat Sit Ups
25/15 Push ups

Gypsum Gym Closing

Great deals if I were on the western slope:

Stall Mats: $30/each
Rogue 20k BB: $145/each
Bella Bar: $120/each
Training Bar: $95/each
Rogue 9 BB Stand: $80
Rogue HT 45 BP: $90/pair
Rogue HT 25 BP: $60/pair
Rogue HT 15 BP: $40/pair
Rogue HT 10 BP: $30/pair
REP Weight Tree: $80
Concept2 Rowers: $500/each
REP Plyo Box: $65/each
24kg KB: $50/each
20kg KB: $45/each
16kg KB: $40/each
12kg KB: $35/each
8kg KB: $30/each
Rogue Clock: $50
BOSU Ball: $30
Sorinex GHD: $250
REP Flat Bench: $75
DB's $1/lb; 50#,40#,35#,30#,25#,20#,15#,10#
REP DB Rack: $100
Jacobs Ladder: $2000 OBO

Offered by Charles Fradella 12/6/2022 - I saw the post within an hour of listing

Monday, December 5, 2022

Run - Push Press - Metcon

Monday, December 5, 2022

Home Gym

1200

Run

1.61 mile run (11:24/mile; 18:27 moving time).  Easy lap around Harriman Lake.  It has been a while since I rand the loop.

Strength

Push Press
Every 2:00 for 8:00
Set 1: 7 Reps @ 60% - 85#
Set 2: 5 Reps @ 70% - 95#
Set 3: 5 Reps @ 70% - 95#
Set 4: 5 Reps @ 70% - 95#

“T-T-T-TODAY, JUNIOR!”

For Time
9-7-5-5-7-9
Power Snatch
Thruster
Bar Facing Burpees
Load: 95/65#, 43/30kg

As I was prepping the movements, I knew this would not go well.  I put the movements into an EMOM workout with 4 reps every minute for 12 minutes or an accumulated 16 snatch, 16 thruster and 16 burpees over the bar.  I was completing the movements in 15-30 seconds and had plenty of rest to move well.  This was good for today.

QuickFit

6 Rounds for Time
15/12 Cal Bike
5 D-Ball Cleans
200m Run

Finished with pull-ups.  1 rep every 30 seconds.  10 reps total.  This felt so much better today compared to yesterday.


Sunday, December 4, 2022

Arthur Lift

Sunday, December 4, 2022

Home Gym

1500

Warm Up

Jumping Jacks
Crossover Symmetry
PVC Pass Throughs

Arthur Lift

4x65 - failed the first two attempts, made the last two
3x75
2x85
1x95#


I had been wanting to try this for a while and while I am a far cry from a competitive weight, I was quite pleased to be able to stabilize the bar and move it.  Due to some limited right wrist mobility, I was depending heavily on balance and my left hand to walk it up my back.

One Arm DB Deadlift

90-140-140#

Iron Mind wrist implements

Worked with both implements and a 10# plate

Pull-ups

1 rep every 30 seconds.

I was not feeling very energetic and decided to try a new lift to understand technique and keep things interesting.  The rest of the work was filler for the last 25 minutes of the workout.

Swim - 1000 Yards

Sunday, December 4, 2022

Carmody

1100

Swim - 1000 yards

1x500 FR
1x100 BA
1x100 BR
1x150 FR
1x100 FR
1x50 FR

SLIPS - Zercher

Saturday, December 3, 2022

Home Gym

1600

Warm Up

Foam Roll
Crossover Symmetry
Hip Hammy

SLIP

Scales - 30 seconds

L-sit - 4 x 5 seconds

Inversions - 3 x 10 second holds

Plank - 60 second hold

Cindy

2 rounds (Pull-ups 2-1-1-1)

Zercher Squats

4x65
4x75
4x85
4x95
4x105 - video
4x115


Friday, December 2, 2022

Back Squat - Metcon

Friday, December 2, 2022

Home Gym

1200

Warm Up

Hip Hammy Mobility
Back Squat 45-95#

Strength

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

I used 135# and it felt heavy.  I was taking longer rests at about 2:30 between sets


“Bye Bye Bye”

Every 4:00 for 16:00
12 Dual DB Step Overs 24/20” (2×50/35#, 22.5/16kg)
24 GHD Sit-ups
12 Box Jump Overs 24/20”

I scaled this to 20" and used 25# and dropped to 20# on the last 3 rounds for step overs.  I scaled to abmat sit-ups and 20" BJO.  I was finishing with about 1 minute rest between rounds.

QuickFit

Every 5:00 x 4 Sets
Run 400m
12 Alternating Dumbbell Snatch
24 Heavy Jump Ropes
36 Flutter Kicks

I am semi-retiring the garage squat stand as it takes up too much room.  I will stick to rack movements in the basement and functional fitness in the garage.  Not selling it yet as I do really like it.

Black Friday Sales

I had forgotten how crazy and exciting Black Friday Sales can be.  My functional fitness and powerlifting gym is complete.  I am stocked up on consumables like chalk and bands.  I am fully outfitted with personal gear like support sleeves, wraps, belt, shoes, etc.  In addition, I have spares for my spares.  My primary interest is trolling the secondary markets for unique physical culture, grip implements and strongman items.

Rogue Fitness had incredible shipping deals in addition to a good break on prices.  They call in Matte Black November and I was tempted to put in an order.  The shipping prices on gym equipment are naturally obnoxious and it does add up.  The 5 items shipping for $5 is a huge bonus.  They also had boneyard 45# deep dish plates for $55 each.  Even with shipping these worked out to under $200 for a pair.

Rep Fitness had reasonable offerings, but nothing to write home about.

I did buy a Texas Power Bar very early in the month as they were offering a $50 discount on blemished bars.

Thursday, December 1, 2022

Clean Complex - Metcon

Thursday, December 1, 2022

Home Gym

1300

Warm Up

Foam Roll
Crossover Symmetry
Burgener Warm Up - shortened

Weightlifting

Take 12:00 to Work up to a Max
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
*Complex must be unbroken

I worked up from 65-85-105-115-125# and had a little more in the tank

Strength

15:00 EMOM
Min1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift
Min 2: 5 Bench Press, starting @ 75%, increase to max
Min 3: Rest

I skipped the bench press and turned this into a 10 minute EMOM.  I used 135# and could have gone heavier.

QuickFit

EMOM 20
Min 1: 30 Steps Walking Lunge
Min 2: 20 Ring Rows
Min 3: 15 Burpees
Min 4: Rest

I scaled reps to 20 alt lunges, 12 ring rows and 6 burpees.  The lunges took nearly the full minute and the other two movements were around 30 seconds.  This was a fun little workout.

I put my CFG membership on hold and took the programming from Vintage Crossfit.  I will be working from home through 12/12/2022 and then will have the holidays.  I am looking forward to establishing my own programming again.  I do enjoy looking at main site, Vintage Crossfit, Crossfit Linchpin and others.

5K Row - Bench Press

Wednesday, November 30, 2022

Home Gym

1700

5K Row - 25:28.9

Bench Press

8x45
8x95
8x115
4x135
2x155
1x165#

Monday, November 28, 2022

Deadlift - Metcon

Monday, November 28, 2022

Home Gym

1300

Warm-up

3 ROUNDS
1:00 Bike/Row 45 seconds jumping jacks
10/10 S/L Glute Bridges
10 Alt. Step Overs
5 Empty Barbell Good Mornings
10 Alt. Bird Dogs
 
Strength

Deadlift (3x2 @ 90-95%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 9 of 11

I went 3x265# (93% of 285# 2-Rep Heavy) 

Metcon

EMOM x 12 MINUTES
MIN 1 - 4 Deadlifts (275/185)|(185/135) + 10 Box Jump Overs (24/20)
MIN 2 - :45 Max Cal Bike/Row
MIN 3 - Rest

I did the 185# Deadlifts, but scaled the box jump overs to 20 inches.  I was finishing right as the minute was ending.

I substituted sit-ups for max cal bike/row and managed 18-18-17-18 reps

Holiday Training

Thursday, November 24, 2022

5K Row - 26:19

Back Squat

8x45
8x95
6x135
4x165
4x165
4x165
4x165#

Friday, November 25, 2022

Bench Press

Pull-ups

Clean Technique with Danny

Saturday, November 26, 2022

Run 1.55 miles (19:26 moving time, 12:30/mile)

Snatch Complex (Squat Snatch + OHS + Hang Power Snatch)

35
45
55
65
70
75 - video
75
75#

Sunday, November 27, 2022

SLIPS

EZ Curl and Triceps Kick Backs

Wednesday, November 23, 2022

Run - Push Press

Wednesday, November 23, 2022

Home Gym

1200

Run

1.46 mile run (18:02 moving time; 12:20 pace) around the neighborhood.

Felt really great to get out for a run today after a month.  Last run was 10/16/2022.

Push Press

4x3@85-90% of 2-Rep Heavy

I went 115-115-120-120 for 85% and 89% of 135# 2-Rep Heavy

Finisher

EMOM 10
station 1 - Sit-ups
station 2 - EZ curl

I worked up from 5-10-15-20-10 degree incline sit-ups
I did 10-10-10-8-8 standing curl with 42 pounds

25 minutes total with the weights

Premium Weights







Rack, bar, curling bar, weights, and pull string.
(2) 2.5’s
(2) 5’s
(2) 10’s
(2) 25’s
(2) 35’s
Weights $1/lb

Rack+bar= $750

Curling bar= $95

Would prefer to sell set. Note that this is disassembled. All parts accounted for.

Bench is a little wobbly, will let go for free.

Contacted this guy and offered $185 for just the plates.  He was asking $155, but I do not mind paying a slight premium:

Rep Black 2x35 - $160 retail
Rogue Black 2x25 0 $113 (Echo Pair V2)
Rep Black 2x10 - $70 retail
Rep Change 2x5 0 $50 retail
Rep Change 2x2.5 - $30 retail (out of stock)
--
$423 - He was asking 37% of retail at $155 and I offered 43% of retail at $185.

I ended up picking these up and they were essentially brand new with a light coating of dust.  I probably could have gotten them at asking, but they are well worth $225 so I am still happy to split the difference

Tuesday, November 22, 2022

Swim - 1000 yards

Tuesday, November 22, 2022

Carmody

1200

Swim - 1000 yards

1x400 FR
1x100 BA
1x100 BR
1x100 FR
1x100 BA
1x100 BR
1x100 FR
--
30 minutes total workout

Monday, November 21, 2022

Deadlift - Metcon

Monday, November 21, 2022

CFG - Lacey

1200 - 11 of us

Warm-Up

3:00 Bike/Row
0-1:00 → EZ 
1:00-2:00 → Moderate Pace 
2:00-3:00 → :10 Sprint / :10 EZ

INTO…

2 ROUNDS
5 Calf Raises + 10 Bunny Hops 
10 Body Weight Good Mornings
15 Banded Pull-Throughs*
20 Glute Bridges

Strength

Deadlift (4x3 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 8 of 11

I worked with 255# (89% of 2-Rep Heavy) and moved pretty well.

Metcon

FOR TIME*

24-20-16
Deadlifts (205/145)|(145/100)
Cal Bike/Row**
Ring Rows

*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.

BIKE: 24-20-16
ROW:30-24-20

I scaled to 95# deadlifts, 24-20-16 cal row; and did the ring rows.  I scaled to 60 rope skips per round.  I ended up finishing in 14:51 and felt like I put in an honest effort.

Finished with 2x10x50# reverse hyperextensions

Bench Press - Metcon

Sunday, November 20, 2022

Home Gym

1200

SUPERCHARGED SUNDAY - SUN, NOV 20

Warm-Up

AMRAP x 6 MINUTES
10 Arm Circles x 2 directions 
5 Bootstrappers 
10 Seal Swings 
5 Hamstring Sweeps 
5 Scap Push-Ups
5 Frog Jumps*

From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into a tall plank position. 

Metcon

2 SETS*
AMRAP x 10 MINUTES
10 DB Deficit Push-Ups (50/35)|(35/20)
15 Feet Anchored Sit-Ups
10 Alt. DB Burpees
10/10 Single Arm DB Push Press
-Rest 2:00 b/t Sets-

*Start the AMRAP from the beginning in each new set.

OR

Hall (Time)

5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
 
OR

Metcon (3 Rounds for reps)

4 Minute AMRAP
1 Rope Climb 
15 Hand Release Push-Ups
5 Up Downs + 5 Burpees
-Rest 2:00 b/w-

6 Minute AMRAP 
2 Rope Climbs 
10 Kipping HSPU 
20 Up Downs
-Rest 3:00 b/w-

8 Minute AMRAP 
3 Rope Climbs 
5 Strict HSPU 
20 Burpees

Bench Press

8x45
8x95
8x115
6x135
6x135
6x135#

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP
1 Pull-up
10 Push-Ups
5 Burpees
-Rest 2:00 b/w-

6 Minute AMRAP 
2 Pull-up 
10 Deficit Push-Ups (4")
10 Burpees
-Rest 2:00 b/w-

8 Minute AMRAP 
3 Pull-ups
10 Deficit Push-Ups (8")
15 Burpees

I obviously adapted this from Supercharged Sunday and it turned into a fun little workout.

AMRAP 4 - 2 Rounds + 13 Reps
AMRAP 6 - 2 Rounds + 7 Reps
AMRAP 8 - 2 Rounds + 1 Rep

The total ended up being:

3+6+7 = 16 pull-ups
30+25+20 = 75 push-ups
12+20+30 = 62 burpees





SLIP - Metcon

Saturday, November 19, 2022

Home Gym

1400

Warm-Up

EMOM x 6 MINUTES (:45 WORK // :15 REST)
MIN 1 - Cardio - rope skips
MIN 2 - BW Lunge-Lunge-Squat
MIN 3 - Quad + Hamstring Stretch
MIN 4 - Alt. 90/90 Hip Rotations
MIN 5 -  Burpee + Vertical Jump
MIN 6 - Cardio - rope skips

SLIP

Scales - front back left right - 20 seconds each
L-sit - struggling, but 3 attempts
Inversions - 1-2 reps to 3 abmats
Plank - 90 second hold
 
Metcon

EMOM x 28 MINUTES

MIN 1 - Cardio Choice* - 75 rope skips
MIN 2 - 14 Slamball Alt. Lunges (30/20) - scale to 6# med ball
MIN 3 - 7 Box Jumps (28/24)
MIN 4 - :45 Max Slamball Squats - scaled to 6# med ball

Cardio Options...
200 Meter Run
15/12 Cal Row
12/10 Cal Bike
75 Double Unders
15 Burpees

(Score is Total Reps of Slamball Squats)

I managed 19+18+19+18+18+18+18 = 128 reps

Despite scaling aggressively this was tough.  For me it was 40-45 seconds of work and 15-20 seconds of rest each minute.

Deadlift - Metcon

Friday, November 18, 2022
Home Gym
1330

Warm-Up

3 SETS
20 Fast Mountain Climbers
10/10 Leg Swings (For/Back/Left/Right)
5 Down Dog Up Dog
5 Scap Pull-Ups
5 Jumping Pull-Ups or RR

Into…
 
:60 Pigeon Stretch (:30 Ea)
:30 Cat Cow 
:60 Face Up Scorpion 

Strength

Deadlift (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
 (Score is Weight)
 Week 7 of 11

I used 235# and moved well.
 
Metcon

Indoor Helen (Time)
3 Rounds for time of:  
500/400m Row or .7/.6 Mile Bike
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

As it was cold and my pull-ups suck and I wanted to catch some of yesterdays stimulus, I modified to:

3 rounds of:
15 air squat
20 sit-up
21 kbs (35#)
4 pull-ups

I moved well and finished in 10:06

Push Press - Metcon

Wednesday, November 16, 2022

Home Gym

1730

Warm-Up

EMOM x 9 MINUTES (:40 WORK // :20 REST)
MIN 1 - Bike/Row
MIN 2 - Push-Up to PIke
MIN 3 - Plate Hops
MIN 4 - Bike/Row
MIN 5 - Shoulder Swimmers 
MIN 6 - Single Unders
MIN 7 - Bike/Row
MIN 8 - Empty BB Strict Press + Push Press
MIN 9 - Single Unders or Double Under Attempts

Strength

Push Press (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 7 of 11

5x105# (78% of 135# 2-Rep Heavy)
 
Metcon

AMRAP x 3 MINUTES

Max Cal Bike/Row

-Rest 1:00-

 AMRAP x 3 MINUTES
10/8 Cal Bike or 12/10 Row
12 Push Press (95/65)

-Rest 1:00-

 AMRAP x 3 MINUTES
10/8 Cal Bike or 12/10 Row
12 Push Press
36 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike/Row

(Score is Total Reps)

I used 65# for the push press and did penguin taps as a scale for DU.

Row 1 - 36 calories
AMRAP 1 - 12+12+12 = 36 reps
AMRAP 2 - 12+12+36+9 = 69 reps
Row 2 - 34 calories
--
175 reps total

It was a little bit of a pain with the rower in the basement and the garage being the only good spot for rope skips.  I ended up all over the house for the warm up and then in the garage for push press and then in the basement for the metcon.  Still good to get a workout in.

Tuesday, November 15, 2022

Accessory - Snatch

Tuesday, November 15, 2022

CFG - OPEN GYM

1330

Warm-Up

EMOM x 5 MINUTES
MIN 1 - :30 Row - ARMS ONLY
MIN 2 - :30 Row - LEGS ONLY
MIN 3 - :45 Row - 20-25 S/M
MIN 4 - :45 Row - 25-30 S/M
MIN 5 - :45 Row - 30+ S/M

Into… 

AMRAP x 5 MINUTES
10 Single DB Front Raises
5 Hollow Rocks
5 Supermans
:20 Active Bar Hang

Strength

3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Pullovers
-Rest as Needed b/t Sets-

*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.
Week 2 of 4
 

Metcon

EMOM x 15 MINUTES
MIN 1 - 15 Toes to Bar
MIN 2 & 3 - Max Cal Row
(Score is Total Cals)

Burgener Warm up with PVC

Snatch Complex

Snatch with Pause at bottom + Overhead Squat

15
25-25-25
30-30-30 kg

moved well

Walking Lunges

6x15 walking lunges (~40 feet) - go every 90 seconds

60 minutes total workout

Monday, November 14, 2022

Front Squat - Metcon

Monday, November 14, 2022

CFG - Janet

1200 - 16 of us

Warm-Up

AMRAP x 2 MINUTES
10 Calf Raises
5 Kang Squat 
10 Bunny Hops
5 Burpees

INTO…

2 ROUNDS
Short Lap Run
10 Alt. 90-90 Hip Rotations
8 Pause Air Squats (3 sec pause)
6 Jump Squats 

Strength

Front Squat (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 7 of 11

I went 5x145# (83% of 175# 2-Rep Heavy)
 
Metcon

2 ROUNDS FOR TIME
400m Run
3 Front Squats (165/115)|(125/85)
30 Wall Balls (20/14)|(14/10)
3 Front Squats
20 Burpees
3 Front Squats

I scaled a little too aggressively and finished in 13:10.  

400m run ~2:45
95# FS - perfect, maybe could have gone 10 pounds heavier
10 WBS 10# - should have done 20 or all 30, scaling weight was a good idea
10 Burpees - perfect

Round 1 was a little over 6 min and round 2 was around 7  min

Finisher

2x10 Seated Cable row - 70#
2x10 single leg calf raise

If I Were Moving Out of State...

What gym equipment would I take with me?

I would likely start from scratch and buy flooring and a half rack at the new location.  I would get a new pull-up bar

I would bring my Rogue Bench and Eleiko Barbell.

I would bring some weight (660#)
  • 45s - Rep Color, AFA Falcons, York
  • 25s - Rep Comp, Broncos Billard
  • 15s - Hi-Temp
  • 10s - Rogue, Eleiko, Hercules, Milled York, Broncos BFCO
  • 5s - Eleiko, Milled York
  • 2.5s - Eleiko, York
  • 1.25 - Eleiko
  • 0.5 - Unbranded
I would bring the QuickLee and TeamGupta OSO Collars

I would bring my DC Blocks

I would bring my 20#, 27.5#, 35#, 50# functional fitness dumbbells (260#)

I would bring my York Dumbbells 1-50# (654#)

I would bring my abmats and jump ropes

I would bring my blob and other grip implements.

I would bring the gymnastics mat

I would bring the clock and decorations

I would bring the Crossover Symmetry bands and regular bands

--

Over the next 10 years, I will be reducing my gym needs, wants, etc.  I will always want to squat, bench and deadlift.  I will always want to do a pull-up and jump on a box.  Everything else is kind of gravy and collecting.  It will be increasingly less reasonable to be able 

Sell List:

44# Mutt Bar
DB over 75# - hard to come by, but valuable, could take a while to sell
First Place Plyo boxes - will be difficult to part with these

Saturday, November 12, 2022

Hammer Strength FWADJ Bench

I have been keeping my eye out for a commercial grade adjustable bench.  I was hoping to come across a reasonably priced Power Lift, but this beauty from Hammer Strength fits the bill.




The pictures do not do it justice.  It appears to have 6 settings from 10 degree decline to 75 degree incline and the foot plate is a real bonus in aesthetics and functionality.

My goal would be to use it as a dumbbell bench.

The price tag of $150 obo is half of what they have been listed for on line. Currently there is a model that is on Ebay for $750 with 10 people watching.  That seems ridiculous, but $100 to $250 is a good range for commercial grade benches.

Only downside is that this beast weight in at 100 pounds.

Johnny Belknap was a nice seller.  The bench was saved from a high school that was getting rid of gym equipment.  It was in good shape with no rust, but there is a slight tear in the upholstery.  Considering that, I offered $120 and he countered at $130 which I felt comfortable paying.  I could have it repaired or reupholstered for less than $100. 

Machine Classification: FWADJ
  • Item:  Adjustable Bench
  • Training Zone:  Multi Zone
Technical Specifications: FWADJ
  • Dimensions  66" L by 22" W by 43" H
  • Weight  100 Lbs.
  • 11 gauge steel for rugged durability
  • Variety of free weight strength training options including Olympic stations, Training stations, Storage stations, and Body Weight stations
  • Convenient storage options include dumbbell racks, barbell racks, and bumper plate storage
  • Features a sturdy, bolt-together design
  • Constructed of the same durable components as Hammer Strength plate-loaded equipment
  • Foot support
  • Easy user adjustments
Full Circle Padding makes replacement padding.  $82 without edge guard and $108 with nylon edge guard.

Garage Gym Competition Fall 2022

#GarageGymCompetition

This is my second year participating in the Garage Gym Competition.  I had a lot of fun in the spring and put up a 750# Total.

Since May, I have not focused on Powerlifting.  We are halfway through a Front Squat and Deadlift cycle at Crossfit and I have been Benching a little more since I have been sick.

Squat

215
230
240# - GGC PR

240 is within spitting distance of my lifetime best of 264# (2/24/2020)

Bench

180
190
195# - GGC PR

195 is really close to my lifetime best of 205# (10/27/2015)

Deadlift

315
330 - GGC PR, lifetime PR!
335

330 represents a lifetime PR, nudging past the 325# block I have not been able to push past until now

Total = 765# (2% improvement over last year 235+190+325=750).

I was happy to go 8 for 9.  I was honestly surprised that I was not breaking 335 off the ground.  330 may not have been pretty, but it felt fine.  I expect there was some neurological fatigue.  Three maximum efforts in 1.5 hours is not joke.

I did not expect any massive improvement.  Honestly, the fact that I could set a deadlift PR is still amazing to me and gives me hope that an 800 or 850 pound total not out of the question.  I targeted 275+225+345=845 back in May, but never put together a plan to achieve it.  I would like to maintain my squat and deadlift and intend to bench press two days per week.

I also had some new equipment for this competition including my Iron Grip plates, Texas Power Bar and Strongarm Sport Deadlift Bar.







Thursday, November 10, 2022

Bench Press

Thursday, November 10, 2022

Basement Gym

1300

Bench Press

8x95
8x115
8x135
3x145
3x155
3x165#

Standing EZ Curl

8x40
8x50
8x50

Triceps Kick Back

8/8x15#

30 minutes total workout

First time unpacking and using the "blemished" Texas Power Bar.  The knurling is aggressive and it looks fabulous.  There are the slightest blemishes at the chamfer of one of the sleeves.  Otherwise perfect.  Wonderful bar for $250!

Sunday, November 6, 2022

Iron Grip 20# DB

I could not help myself and ended up picking up some 20# Iron Grip dumbbells (24 Hour Fitness branded).  These were being offered by Amy Roush on Offerup.  They are in great shape and a good weight for functional fitness.

My functional fitness weights now span

20 - Iron Grip
27.5 - Rep
35 - Unbranded Urethane
50 - Iron Grip

This is a pretty good mix.

Bench Press - Biceps Curls

Saturday, November 5, 2022

Home Gym

1500

Bench Press

8x95
8x115
6x135
4x145
3x155
3x165

Superset with

8x40 EZ Curl Standing Biceps Curl

Played around with banded neck training

30 minutes total workout

Saturday, November 5, 2022

Rogue LB-2 8" Log Bar

This gem popped up on Craigslist in Castle Rock.  Unfortunately the seller wants $350 for it.  The log currently retails for $407.50 plus another $90 tax and shipping.  $350 represents about 70% of the shipped price and 88% of retail.  

I would like to play with a log, but am a buyer at $100-$150.

There is still a Power Lift 130# log that has been listed forever out of Aurora for $300.  Retail on that was $529.  Shipping would be even more.

8" Rackable direct from Titan is $218 (5% off of $229 regular retail pricing).

Titan Fitness Black Friday

Again lots of good stuff:
  • 9-Bar Storage ($95 vs $105)
  • Seated Stationary Bench ($135 vs $160) - Saw one in Parker on Facebook Marketplace for $100
  • Full Bar Jack ($130 vs $145)
  • 100lb Sandbag ($76 v $85)
  • Freestanding Chalk Bowl ($170 vs $180)

Friday, November 4, 2022

Rogue Matte Black November Sale

Rogue Fitness is having an amazing sale.  Even I found stuff I was interested in, but will not purchase.

Ohio Power Bar - $295
Home Timer - $125
Matador - $95
DB-15 - $135 (from $175, sell for $100 boneyard on secondary market)
Sandbag - $85 (from $95) for the 100#
3x3 strip 2.0 - $30
Wrist Wraps - $11
HR-2 Half Rack - $810
Ski Erg - $850
Westside Bench - $825
Rogue 2022 45# Games Plate - $167.50
Ghost 25kg pair - $258
Band Bell - $319

Unfortunately or Fortunately, I could not build a cart of 5 for $5 or 3 ships free.

I am tempted with the 100# sandbag for $85.50, Goat Tape for $12.58 and Wrist Wraps for $11.  Total would be $109 + $8 tax.

Gym Towel - $17
Wall Amigo - $35


Home Gym - Multiple Athletes

My wife and I were training together yesterday and the space was absolutely useless for two athletes.  If my daughter was in there as well it would have been chaos.

I have certainly come a long way in terms of being organized, but there is still not a lot of floor space.  The Hoist Ab Bench and Rogue Squat Stand a large items.  The Squat Stand gets some use, but it still makes sense to primarily set up in the basement for rack movements.  My plan is to replace the Yoke in the basement with the Squat Stands.  The Yoke will go into "storage."  

The foot print for training athletes should be at minimum a 9x9 continuous space.  My space is currently about 10x24 - 240 square feet.  As much as I have leveraged wall storage, the continuous training floor space is narrow and irregular.  Getting rid of the squat stand will help a lot.  The other fix would be to move the DC Blocks somewhere else.  This would not fix everything, but it would be a big improvement.  Another issue is the strongman implements.  I need to move the stones, sandbags and crash pads.

The better solution is to open up another garage bay for a second athlete.  A little tedious, but not the end of the world.

Front Squat - Metcon

Friday, November 4, 2022

CFG - Lucas

1200 - 15 of us

Warm-up

AMRAP x 3 MINUTES
9 Glute Bridges
6 Alternating Mtn Climbers
3 BW Kang Squats

Into…

AMRAP x 3 MINUTES
9 Russian KB Swings
6 KB Goblet Lunge-Lunge-Squats
3 Cat Cows

Into...

:60 Tricep stretch
:60 Wrist Stretch
:60 Barbell in Front Rack 
 

Strength

Front Squat (3x2 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11

I used 155# (88% of 175# 2-Rep Heavy) 

Metcon

5 SETS
AMRAP x 3 MINUTES*
13 Russian KB Swings (70/53)|(53/35)
26 Air Squats

-Rest 1:00 b/t Sets-
*Pick up where you left off.

I scaled to a 44# KB and managed 8 Rounds + 27 Reps.  I was pacing pretty evenly.

Finished with 2 sets of Reverse Hyper at 100# to loosen up the low back.