Friday, September 23, 2022

Weight Plate Refurbishing

I recently picked up some CAP iron plates.  I got them with some loadable dumbbell handles and figured it would be a good exercise in cleaning up plates.  I started with PB Blaster and then 3 in 1 oil.  After letting them dry, I touched up the lettering with a silver sharpie.  Not vintage, but I was quite pleased with myself.



While I am still a brand snob, I do not have any qualms with using these.  I would like to touch up the spots where the paint has flecked off to prevent the rust from coming back, but I will probably just stick to oiling them regularly.

SLIPS - Bench Press

Friday, September 23, 2022

CFG - OPEN GYM

1345

SLIPS

Stretch - Hip Hammy/Crossover Symmetry
L-sit - 4 x 8-10 seconds tuck
Inversions - 5 x 1 HSPU to 2 abmat
Plank - 2 minute hold
Scales - front back left right 30 seconds each

Bench Press

45-95-105
6x115
4x135
2x155
2x165#

Walking Lunges

4x20 steps
rest 30 seconds between sets

45 minutes total workout

Thursday, September 22, 2022

Deadlift - Pull-up - Metcon

Thursday, September 22, 2022

CFG - OPEN GYM

1030

Warm-up

2 ROUNDS
10 Good Mornings
20 Foot Planted Mountain Climbers
:10 Dead Hang + 10 Scap Pull-Ups

INTO…

2 ROUNDS
10 Barbell RDL's
5 Cat Cows 
5 Up Downs 

Metcon (Weight)

EMOM x 8 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - :15 Active Hang + 3-5 Strict Pull-Ups
*Start Moderate and build up to slightly higher than workout weight.
 
Build from 185-205-225-225# (right knee felt a little wonky, put on sleeves)
Pull-ups were good and I got 3-3-3-2.5 pull-ups on the respective rounds

Metcon

5 ROUNDS FOR TIME
3 Deadlifts (275/185)
Short Lap KB Farmer Carry (35/26)
7 Pull-Ups
14 Alt. SA Russian KB Swings

Scaled to 225#; 26# KB, ring rows

Finished in 15:32

Finisher

2x8 Reverse Hyperextensions

Wednesday, September 21, 2022

Strict Press - Metcon

Wednesday, September 21, 2022

CFG - Lucas

1200 - 19 of us

Warm-up

2 SETS FOR QUALITY
20 Alt. Standing Trunk Twists (Feet Shoulder Width)
15 Star Jumps 
10 Empty Barbell Strict Press
5 of Each (Arm Circle Complex)…Forward Wide / Back Wide / Forward Small / Back Small

Strength

Shoulder Press (3x8*)
3 SETS
8 Strict Press @ 65% of 3-Rep*

*Superset each set with 10/10 Banded High to Low Woodchops.

I used 75# (63% of 120# 3-Rep) and that was pretty good for all three sets. I used the red band for wood chops.

Metcon

Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
50 Double Unders
12 Slam Balls (30/20)
9 Push Press (135/95)

-Rest 2:00-

AMRAP x 8 MINUTES
15 Slam Balls
12 Push Press (115/75)
30 Double Unders

I scaled to 40 and 30 seconds of single unders which worked out to 80 in the first AMRAP and 60 in the second AMRAP.  I used a 15# slam ball.  I used 75# and 65# for the Push Presses and that was a good weight.

AMRAP one - 4 + 0
AMRAP two - 3 + 27

Finisher

Calf raises (3x10)
Triceps extension (12-10-8 with 10# DB)
Alternating biceps curl (12x15 & 10x20#)

Equipment

I spotted some new equipment at the gym including Rogue Fitness Individual Mats ($70 retail) and BC Strength Glute Bench ($199 retail).

Loadable Dumbbell Handles



As a preface, I never thought I would own Olympic Dumbbell Handles.  I dislike them for a number of reasons including:
  • Weights can slip off
  • Bulky
  • Damage if dropped
  • Plates over 9 inches are hard to manage
That being said, I do find myself in a circumstance where I need one.  The USAWA Postal Championship will be contested on the following 3 lifts:
  • Bench Press - Reverse Grip
  • Deadlift - Dumbbell - One Hand
  • Zercher
I cannot Bench Press reverse grip.  I have equipment for the Zercher, but not a loadable dumbbell that can handle 200+ pounds.

I originally wanted a Kroc style 36" loadable dumbbell ($66 from Titan Fitness).  One was listed on Facebook Marketplace a while ago for $90 and it included 90 pounds of plates.  

The USAWA rules state the maximum length to be 24"

I found a pair of loadable dumbbells on Facebook Marketplace (Radha Snyder) for $30.  The posting included (2) handles (brand could not be identified), (3) collars, and (4) 10 pound plates.  I asked for a reduced price and the seller was willing to let them go for $20.  I hopped in the car.

The handles turned out to be 20" CAP handles with hex bolts to secure the sleeves.  The sleeve length is 7 inches.  With a collar, I could load about 6 inches of plates.  They have been sold on Amazon for as low as $29.99 each.  Current price is $39.99 each with collars.  Maximum loading claims 150 pounds, but I will certainly be testing that.  I did lubricate these with 3 in 1 oil and the handles spun reasonably well.  One handle was great, the other had light rust on it.

The CAP plates were in rough shape with a lot of rust spots and paint peeling.  New they could go for $1-$2/lb.  If the handles were worth $10, I figure the plates are worth $10 also.  25 cents/pound is pretty cheap.  I hit them with PB Blaster and then some 3 in 1 oil.  They need to be painted, but I would love to strip the paint and do them up white to match standard plate colors.  They look pretty good just cleaned up, but I may touch up the lettering anyway.

The ad did mention 3 collars, but the 4th collar was actually there, but it was missing the set screw.  A pair of collars would cost me $20 and I have no intention of paying that.  I have some screw lock collars that came with my axle bar and plenty of nice collars (which unfortunately are wider than screw lock).

Plate Standard Colors (Rogue)
55 - red
45 - blue
35 - yellow
25 - green
10 - white
5 - black/blue
2.5  - chrome/green
1.25 - chrome/white
1 - chrome/red
0.75 - blue
0.50 - chrome/yellow
0.25 - chrome/green



Tuesday, September 20, 2022

Clean Complex - Metcon

Tuesday, September 20, 2022

CFG - Greg

1200 - 9 of us

Warm-up

2 ROUNDS
60s Row
10 Air Squats 
10 1/4 Squat Jump
5 Slow Reverse Snow Angels 
5 Cuban Press 

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set

I went 85-85-105-105-115-115

OR
Back Squat (2 Reps @50X1 + 2 Reps No Tempo)
Increase weight over the 6 sets 

Metcon

Metcon (Distance)

EMOM x 15 MINUTES
MIN 1 - 6 Hang Power Cleans (155/105)*
MIN 2 - Max Distance on Row
MIN 3 - Rest

*Change to 12 DB Hang Power Cleans

I scaled to 95# hang power cleans and cycled well.  I was very consistent on the rows at 236+235+233+233+235 = 1172 meters total

Finisher

3x8 calf raises
3x8 standing curls

Monday, September 19, 2022

Accessory - Metcon

Monday, September 19, 2022

CFG - Mel

1200 - 11 of us

Warm-up

400 Meter Run…

INTO…

2 ROUNDS
6 Alt. Cossack Squats
10 Banded Lat Pull Downs
6 Quad Stretches
4 Up Downs w/Perfect Push-Up
4 Face Down Scorpions

Strength

Metcon (Weight)
EVERY 4:00 x 3 SETS
10/10 Front Rack Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups
-Rest with Time Remaining-

*Start with empty barbell and option to build to workout weight.

Use 45lb Plate for both exercises for elevation.

I used an empty 15kg barbell for all rounds; red or blue band for push downs.  Finished in about 2:30 each round.

Metcon

FOR TIME*
50 Hand Release Push-Ups
75 Toes to Bar
100 Front Rack Alt. Lunges (95/65)
Every 1:30, Perform 5 Up Downs over the Bar

*Partition Reps as Needed.

I partitioned into 5 rounds of 10-15-20 and did 3 up downs in place every 1:30.  I scaled to hanging knee raises and body weight lunges.  As it turns out, I scaled a bit too aggressively and completed a 6th round for 60 HRPU-90 HKR-120 BW lunges.  I finished in 16:20.

I was finishing a round in about 2:00 and the up downs were taking 20 seconds every time (3x13 = 39 up downs)

Finisher

3x8 Reverse Hyper (90#)

Running in Memphis

I was in home for a week in Memphis and rather than seek out a gym or calisthenics, I opted to put in some running miles.

9/12/2021 - 3.41 miles (12:00/mile; 40:58 moving time)

9/13/2021 - 2.23 miles (13:00/mile; 29:03 moving time)

9/14/2021 - 2.94 miles (12:07/mile; 35:45 moving time)

USAWA Third Quarter Postal

I finally found a good day to do the USAWA Third Quarter Postal.  

I warmed up with Crossover Symmetry and then jumped right in.

Cheat Curl

Warm up with 31, 51, 61, 81#

Attempt 1 - 101# made
Attempt 2 - 111# fail
Attempt 3 - NA


Press from Rack

Warm up with 45, 75, 95, 105#

Attempt 1 - 115# made
Attempt 2 - 125# made
Attempt 3 - 130# made




Deadlift - Ciavattone - One Hand

Attempt 1 - 165# (left) made
Attempt 2 - 175# (left) made
Attempt 3 - 185# (left) made


Weighed in at 187.7# (85.1kg) 90kg weight class

Deadlifts - Pull-ups

Friday, September 16, 2022

Home Gym

1700

Warm Up

AMRAP 8
short run (down hill and back)
10 scap pull-up
10 ring row
10 good mornings

I managed 3 rounds

Strength

EMOM 10
Station 1 - 8 deadlift
Station 2 - 3 pull-ups hang to half way; 3 half way to chin over; 3 full strict pull-ups

This was tough.

Deadlifts, I worked up from 135-145-155-165-165#
Pull-ups, I scaled to 2-2-1 and did pretty well

Metcon

DEADPULL

EMOM 16
Station 1&2 - 400 m run
Station 3&4 - AMRAP 5 deadlift and 5 strict pull-ups

I scaled to a 200 m run which I was finishing in about 1:30.
I scaled to 135# deadlift and ring rows.  I finished 10 rounds during the WOD.

Thursday, September 8, 2022

Pull-ups - Metcon

Thursday, September 8, 2022

CFG - OPEN GYM

1300

Warm-up

4 SETS (:20 ON / :10 OFF)
MVT 1 - Squat Choice*
MVT 2 - Hang Choice**

*Lunges / Narrow Stance Squats / Cossack Squats / Sumo Stance Squats
**Dead Hang / Active Hang / Supinated Hang / Wide Grip Hang

*1 SET = MVT 1 + 2

INTO…

2 ROUNDS
10 Scap Push-Ups
10 Scap Pull-Ups

Strength

3 SETS
5 Pull-Up Negatives (:03 Lower)
10 DB Bent Over Rows
15 DB Glute Bridge Floor Press

I did 4 negatives each set.  I used 25# DB for Bent Over Rows and Floor Press

Metcon

4 ROUNDS FOR QUALITY
8 Strict Pull-Ups*
10 Alt. Goblet Cossack Squats (Athlete Choice)
12 Narrow Grip Push-Ups
1:00 DBL KB or DB Hold of Choice**

*Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups.
**Hold Options... Farmer Front Rack Crossbody Overhead 

I did 5 pull-ups per round (3/2).  I did single leg squats to a 20" box.  I managed the push-ups in 3 sets (6/4/2).  I did a Farmers Carry with 24kg (53#) kettlebells

Warm up and work out took me around 40 minutes.

Wednesday, September 7, 2022

Accessory - Metcon

Wednesday, September 7, 2022

CFG - Lucas

1200 - 10 of us including Lacey and Janet

Warm-up

50m Forward Run-50m Slow Backwards Run
30 Anterior Tib Raises
30 Knees Over Toes Calf Raises

INTO…

3 ROUNDS
:30 Jump Rope
10/10 Lateral Lunges
10 Kang Squats
:30 Superman Hold

Strength

Strength (Weight)
EMOM x 9 MINUTES
MIN 1 - 6/6 Barbell Front Rack Split Squats*
MIN 2 - :40 Single + Single + Double Under
MIN 3 - 10-15 Seated DBL Leg Lifts

*Start Light and build to Moderate.
(Score is Weight)

I did the split squats with an empty 35# barbell.
I managed 30 seconds of jump rope drill
I did 10 seated double tucked leg lifts per round

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
Short Lap Run
75 Double Unders
50 Alt. V-Ups
25 Front Squats (95/65)

This sucked.  My runs were slow.  I did 125-100-100 single unders.  I did alternating tuck-ups and scaled the front squats to 55# (10/8/7).  I managed 2 rounds + 86 reps (run, 100 single unders, 10 alt tuck-ups)

Finished with reverse hyperextensions to loosen my back up.

Tuesday, September 6, 2022

Deadlift - Metcon

Tuesday, September 6, 2022

Home Gym

1300

Warm-up

2 ROUNDS
1:00 Row 
5 Good Mornings
5 Cat/Cows
10 Up-Downs 

INTO…

2 ROUNDS
:45 Row (2nd Round = workout pace!)
5 Empty Barbell RDL
10 Glute Bridges
5 Burpees Over the Bar

Strength

Deadlift (4-4-4-4*)
EVERY 3:00 x 4 SETS
4 TNG Library Deadlifts
Superset - 20 Banded Lat Push Downs
*Start Moderate and build to Workout Weight. . 

This went well.  I went 185-205-215-225 and did single arm banded lat push down with the red band.

Metcon

"ALL GAS NO BRAKES" (Weight)

EMOM x 10 MINUTES
MIN 1 - 20/15 Cal Row
MIN 2 - 4 Burpees Over the Bar + 2 Deadlifts (275/185) + 4 Burpees Over the Bar
(Score is Weight)
NOTE: New Benchmark

I got a flat tire on this one.

I was shooting for 10 calorie rows and did 3-2-3 with regular burpees and the 225# deadlift.  With the long transitions going up and down the stairs and just being slow, this took me 15:15 which was awful.  Still it will serve as a benchmark

Optional Finisher - Skipped

Metcon (No Measure)
6 SETS (:20 ON / :10 OFF)*
MOVT 1 - Empty Barbell Glute Bridge-Ups
MOVT 2 - Alt. Bird Dogs
*1 SET = MOVT 1 + MOVT 2.
(No Measure)

Orlando WODS

Saturday, September 3, 2022

0900

Storey Lake Clubhouse

General

Treadmill
3 minute walk (1% incline)
1 mile at 5 mph (1% incline)

Cindy - 3 rounds

Dumbbell Strict Press
3x10x35#
Superset with calf raises

Reasonably appointed gym with 4 treadmills, 2 elliptical, smith machine, cable functional trainer, matrix isolation machines, 2 adjustable benches and dumbbells from 5-50#

Sunday, September 4, 2022

Back Deck of  House

1000

Apartment WOD

5 Rounds of
5 Burpees
10 Push-ups
15 Air Squat
50 Jumping Jacks

This was taking me around 2:30 per round and I finished in around 12 minutes.  I started a timer for the last 4 rounds which I finished in 10 minutes.  The first round is typically faster.

Found a cool little instagram site with daily wods that look fun when traveling or when a gym is not accessible

Back Squat - Metcon

Friday, September 2, 2022

Basement Gym

0900

Warm-up

3 ROUNDS OF:
:45 Row
10 90/90 Hip Rotations
6 Kang Squats 
6 Jump Squats
1 Minute Stretching on your own

Strength

Back Squat (Heavy 3-Rep)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat
Week 9 of 9
(Score is Weight)

8x45
6x95
4x135
3x155
3x175
3x185
3x195 - went up really smooth, may have had a little more in the tank

Surprisingly, this again matched my 3 rep effort on 6/7/2022 at the start of the cycle

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 & 2 - 35/28 Cal Row
MIN 3 - Max Back Squats (Athlete Choice)*
*Bar should be taken from the floor.

(Score is Total weight. Reps of Back Squats x load = Score)

I managed 22 calories in roughly 1:40 to 1:50 and then made 8x100# on minute 3.  Total = 3200#

Thursday, September 1, 2022

Metcon (Cliffhanger)

Thursday, September 1, 2022

CFG -Janet

1200 - 9 of us

Warm-up

4 SETS EACH  (:20 ON / :10 OFF)*
MOVT 1 - Up Downs
MOVT 2 - Lunges

2 ROUNDS
5/5 Bodyweight Windmills
10 PVC RDL 
5/5 PVC Around The Worlds
10 PVC Front Squats
15 1/4 Squat Jumps 

"CLIFFHANGER" (Time)

50 Hang Power Cleans (115/75)
50 Front Rack Alt. Lunges
50 Burpees Over the Bar
100 KB Swings (53/35)
100 Sit-Ups
*Can change to DB Hang Power Clean/DB FR Lunges

NOTE: New Benchmark

I scaled to 
55# HPC - 2:40 (15/10/10/8/7)
unweighted lunges - 3:00 (5:40; steady pace)
step over the bar burpees - 6:20 (13:00; steady pace)
25# KBS - 5:50 (18:50; 15/10/10/8/7..)
sit-ups as prescribed - 6:34 (25:24; 10/10/10/8/7/3...)

This was rough, but it was a big mental win to finish the sit-ups

Post-Workout Strength

Metcon (No Measure)
2-3 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold
-Rest as Needed B/t Sets-

CFG Equipment Upgrades

Crossfit Golden recently got new bumper plates and soft jerk blocks.  The old ones were up for sale on Craigslist.

Heavily Used Hi-Temp Bumper Plates - $30/pair

Rogue Fitness Jerk Blocks - $300 (This was an amazing set that retails for $972.50 from Rogue and included (2) 2.25", (2) 6", (6) 12" boxes.  If I had any room whatsoever, those would have been mine.

I am not even sure what I would do with Jerk blocks which are primarily used for training Olympic lifts.  An athlete could rack the barbell and attempt a jerk safely or do multiple reps.  I have seen folks use them as part of metabolic conditioning in the form of up and overs.

1100 Yard Swim

Wednesday, August 31, 2022

Carmody Rec Center

1530

1000 FR
50 BA
50 BR

Wednesday, August 31, 2022

Shoulder Press - Metcon

Wednesday, August 31, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

3:00 EZ Row
0:30 L/R Samson Stretch
1:00 Mod Row 

INTO…

2 SETS
10 PVC Pass Throughs
10 PVC BTN Strict Press
10 Shoulder Swimmers 
5 Bootstrappers
5/5 Quad + Hamstring Stretch

Strength

Shoulder Press (Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Strict Press
Week 9 of 9
(Score is Weight)

I matched my effort at the start of the cycle.  Made 120#, failed 125# (2 of 3)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
15 Wall Balls (20/14)
15/12 Cal Row
Short Lap WB Run

-Rest 2:00 b/t Sets-

AMRAP x 6 MINUTES
10 Wall Balls
12/10 Cal Row
Short Lap WB Run 

I scaled to 12# wall ball but did full calorie rows.

AMRAP 8 = 2 rounds + 15 reps
AMRAP 6 = 2 rounds + 0 reps

Tuesday, August 30, 2022

Deadlift - Metcon

Tuesday, August 30, 2022

CFG - OPEN GYM

1430

Warm-up

400 Meter Run

INTO…

3 ROUNDS
5/5 Single Arm Banded Lat Push Downs
10 Birddogs
5 PVC 3-Point Contact Good Morning
5 Cat/Cows

INTO...

1 Minute - Pigeon Stretch
1 Minute - Hamstring Stretch

Strength

Deadlift (6-6-6 @ 30X1*)
Superset each set with 10/10 Supported DB Bent Over Row.
*Build up to or beyond workout weight.
-Rest as Needed b/t Sets-

I worked with 135-155-175# and kept good tempo.  Bent Over Row with 20# Dumbbell

Metcon (Time)

FOR TIME*
10-9-8-7-6-5-4-3-2-1 Unbroken Deadlifts (225/155)
*Complete 8 Toes to Bar after each full set.
If can not complete set of DL unbroken or drops bar mid-set must start that set over.

I used 155# and was able to go unbroken.  I scaled to abmat sit-ups instead of T2B.  Finished in 9:11

Finisher

Reverse Hyperextension & Body Weight calf raises

Monday, August 29, 2022

Bench Press - Metcon

Monday, August 29, 2022

CFG - OPEN GYM

1400

Warm-up

2 ROUNDS OF:
3 Cat/Cows
3 Up-Downs
6 Alt. Face Down Scorpions 
3 Air Squats
5 Cal Row

INTO…

 2 ROUNDS OF:
3/3 Moose Antlers
4 x Scap PU + Push Up
4 Burpees
4 Jump Squats 
6 Cal Row - Hard

Strength

Bench Press (10-8-6*)
Superset each set with 10/10 Half Kneeling SA DB Arnold Press.

*Start Moderate and Build to a Moderate-Heavy Weight.

-Rest as Needed b/t Sets- (Score is Weight)

I used 95-115-135 and supersetted with 15# SA DB Press

Metcon (Calories)

4 SETS ON A 4:00 RUNNING CLOCK...
24 DB Goblet Squats (50/35)
12 Alt. SA DB Devil's Press
Max Cal Row in Time Remaining...
-Rest :30 b/t Sets-
(Score is Total Cals)

I scaled to 15# on Goblet Squat and substituted 10 burpees for Devil's Press.

I finished 14-12-10-10 Calories = 46 Total

Finisher

3-3-3-3-3-2-2-2-2-2 = 25 pull-ups (EMOM style)
10-6-4 Calf raises

Sunday, August 28, 2022

SLIPS - 22.1 (Scaled)

Sunday, August 28, 2022

Home Gym

1700

SLIPS

Stretch - foam roll, crossover symmetry, hip hammy flow

Scales - 30 seconds each

L-sit - 3x max effort tucked (~6 seconds)

Inversions - HSPU to 2 abmat - 2-2-2-1

Plank - 90 second hold

Crossfit Games Open 21.2 Masters Rx (Ages 55+)(Time)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)
M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time Cap 20 minutes

When I did this for the open using a 50# DB, I managed 117 reps.  With the lighter dumbbell, I only managed 115 reps which was certainly disappointing, but I really gave it an honest effort.

I still think this is a great workout.



D'Evelyn Dash 5K

Saturday, August 27, 2022

D'Evelyn High School

This has been one of my staple events, that I have participated in the past few years.

2019 - 31:31
2020 - 31:09 (virtual)
2021 - 32:15
2022 - 33:58 (chip time; 34:13 clock time, 10:56 pace) - In results as Sanon Gupta (I should have written more clearly)

95th of of 211 participants
29th out of men 19-99 (110 participants)

Roger Koelsch was 14th at 22:45 (47 years old)
Keith Goman was 17th at 23:05 (41 years old)
Jared Conlin finished in 24:47 (41 years old)

Ratna Gupta - 2K (11:38 chip time; 9:22 pace) 26th out of 87

Thursday, August 25, 2022

Gallimaufry

Thursday, August 25, 2022

CFG - OPEN GYM

1500

Warm Up

2 min row
Crossover Symmetry

Rope Climbs - 1-1-1-1 (about every 90 seconds)

Front/Back Scales - 30 seconds each leg/position

Inversions - 2 abmat HSPU - 2-1-1-1

GHD Sit-ups - 5-5-5

Plank - 90 second hold

Bench Press

8x20
8x40
5x60
4x70
2x80 kg (176#)

Ski Erg - 5 minutes (47 calories)

I knew I was not going to make class today and did not like the proposed programming.  At the same time, I just wanted to play a little bit and grabbed movements that I have been neglecting.  It was a fun 40 minute training session

Wednesday, August 24, 2022

Back Squat - Metcon

Wednesday, August 24, 2022

CFG - Lucas

1200 - 8 of us

Warm-up

3 SETS
10 Alt Lunges w/ Twist
8 Alt. Ankle Drivers
10 Slow Air Squat
8 Deadlift Jumps
Short Lap Run

 INTO...

1 Minute - Pigeon Stretch
1 Minute - Quad Stretch 
1 Minute - Cat Cow

Strength

Back Squat (6-6-6*)
Superset each set with:
10-15 Narrow Stance Squats
-Rest as Needed b/t Sets-
Keep weight Light across all sets.
This is a deload week. Week 8 of 9 

I did 3x75# and did unweighted narrow stance squats with my heels on a 10# plate

Metcon

AMRAP x 14 MINUTES

15 KB Swing (53/35)
10 Back Squats (135/95)
400m Run

I scaled to 12kg KBS and 75# Back Squat.  I completed 3 Rounds + 12 KBS

Finisher - Reverse hyperextension, banded glute ham raise, calf raise

Pull-ups

Tuesday, August 23, 2022

Home Gym

1730

Warm-up


2 ROUNDS
200 m run
1 Push-Up + 2 Alt. Mtn Climbers x5
:20 Sec Deadhang
10 Banded Lat Pull Downs

INTO…

 2 ROUNDS

150 m run
5 Burpees
5 Scap Pull Ups
10/10 Single Arm Banded Lat Pull Downs

Strength

3 SETS
6-10 Strict Pull-Ups
10/10 Single Arm Banded Dante Row

-Rest as Needed b/t Sets-

I was able to manage 4 reps per round and used a red band for my interpretation of Dante row

I skipped the programmed benchmark metcon and instead finished with 3-2-1 strict pull-ups and then did 3x5 box jumps to 20" stack of DC blocks.

"MERRY GO ROUND"

500/400m Row

Immediately Into...

8 ROUNDS
8 Pull-Ups
8 Burpees

Immediately Into...

500/400m Row

Monday, August 22, 2022

Strict Press - Metcon

Monday, August 22, 2022

CFG - Greg

12:00 - 12 of us

Warm-up

1 ROUND
10 Calf Raises
20 Bunny Hops
10 Shoulder Swimmers 
10 Good Mornings

INTO…

3 ROUNDS
20 Single Unders*
5/5 Single Arm DB Strict Press
10 Alt. Deadbugs
5/5 Single Leg RDL
*2nd Round: 20 Backwards Single Unders
*3rd Round: 20 Double Unders 

Strength

Shoulder Press (6-6-6*)
Superset each set with:
6/6 Single Leg DB RDL
-Rest as Needed b/t Sets-
*Keep weight Light across all sets.
Week 8 of 9 

I used 75# barbell for the shoulder press and 15# for single leg RDL.  I did these close to a wall to overcome limitations due to balance.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 MINUTES
10/10 Single Arm DB Push Press (50/35)
20 Sit-Ups
10/10 Single Arm DB Suitcase Deadlift
60 Double Unders

I scaled to 30# and roughly 1 min of double unders per round.  I managed 30 double unders each around and finished 4 rounds + 10 reps.  I felt like I was moving well at a sustainable pace without long pauses.

Carmody Swim

Saturday, August 20, 2022

Carmody Rec Center

1100

1x250 FR
1x200 FR
1x150 FR
4x100 FR
1x100 BA
1x200 BR
--
1300 total (30 minutes)

Sunday, August 21, 2022

Deadlift - HRPU

Sunday, August 21, 2022

Garage Gym

1100

Warm-up

2 ROUNDS
10 Slow Scap Push-ups
20 Alt. Shoulder Taps
20 Line Hops
15 Good Mornings

INTO....

1 ROUND
10 Alt. Groiners
5 Up-Downs
5 Face Down Scorpions
200 Meter Run

Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES*
2-4-6-8...and so on Deadlifts (155/105)
Hand Release Push-Ups Russian
KB Swing (70/53)
*After each full round, complete 10 Up-Downs to Target. Target is 6" above standing reach.

I scaled to 44# KBS and did 5 up downs to 13" target (ceiling).
I finished the round of 12 and then 4 deadlifts (6 + 4)

Deadlifts were not heavy, but I still went for sets of 4
HRPU unbroken until round of 12 then 6/3/3
KBS were heavy, but I could manage rounds of 6

Pacing was tough and I was taking long rests between movements.

Friday, August 19, 2022

Shoulder Press - Metcon

Friday, August 19, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

AMRAP x 7 MINUTES
150/100 Row
5/5 Moose Antlers
5 Banded Cuban Presses
5/5 Side Lying Windmills

Strength

Shoulder Press (6-6-6*)
Superset with 10/10 Single Arm Upright Rows -Rest 2:00 b/t Sets-

*1+1/2 Strict Press 1 Rep = Press + Descend to Forehead Height + Press + Return to Shoulders.
Start Moderate and Build to Heavy
Week 7 of 9

I trained with 65#, but my tempo got slopping on the final round.  I used 15# for the single arm upright rows and that was a good weight.

Workout

Metcon (Time)

5 SETS* ON A 3:30 RUNNING CLOCK...
250/200 Row
10 Push Press (135/95)
1:00 Barbell Front Rack Hold
-Rest the Remainder of Time-

I scaled to a 75# barbell and moved well doing sets in 8/2.  The hold got ugly and ended up in a genie hold for most of the time.

Round 1 - 2:47
Round 2 - 2:48
Round 3 - 2:49
Round 4 - 2:50
Round 5 - 2:50
--
14:04 total

Finished with 3x8 Reverse Hyper at 90#

Wednesday, August 17, 2022

Power Clean - Metcon

Wednesday, August 17, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

1:00 EZ Row ~ 600 cal/hour
10 Banded Side Steps
10 Banded Kang Squats
10 Cat Cows

1:00 Mod Row ~ 700 cal/hour
20 Banded Speed Skaters
5/5 Side Lying Windmills
5 Down Dog Up Dog

1:00 HARD Row ~ 800 cal/hour
5/5 Banded 1-2-1 Jumps
10 Mini Band External Rotation
*2 minutes stretch on your own

Strength

Power Clean (3-3-3-3-3-3*)
*TNG Power Cleans

Start Moderate and Build up to Heavy. 

-Rest 2:00 b/t Sets- Week 3 of 4

I worked up from 85-95-105-115-125-135# and was moving well

OR

Deadlift (6x3 Reps )
Tempo @31X1

Workout

"FULL SEND" (Calories)
EMOM x 15 MINUTES
MIN 1 - :20 Max Cal Row Sprint
MIN 2 - 15 Burpees Over the Bar
MIN 3 - 5 Power Cleans (185/135)
*Can change to 10 DB Power Cleans
(Score is Total Cals) NOTE: New Benchmark

My max sprint was pretty good, averaging over 1000 cal/hour and completing 6-6-5-5-5 calories.

I opted for regular burpees and targeted 8 reps which took me 40-45 seconds per round.

I scaled the power cleans to 115# and moved well, finishing 5 singles in around 30 seconds.

When we repeat this, I will likely use a similar scale or potentially go a little heavier on the power cleans.

Tuesday, August 16, 2022

Back Squat - Metcon

Tuesday, August 16, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

2 ROUNDS
15 Lateral Line Hops
10 Feet Elevated Glute Bridge-Ups
5 Kang Squats 

INTO…

2 ROUNDS
6 Alt. 90-90 Hip Rotations
6/6 Single Leg RDL
6 Bootstrappers
30 Single Unders *2nd Rnd: 30 Double Unders 

Strength

Back Squat (6-6-6*)
*1+1/2 Back Squats
Superset with
15 Feet Elevated Slam Ball Glute Bridge-Ups
-Rest 2:00 b/t Sets-

1 Rep = Squat + Stand to Parallel + Squat + Stand

Build to a Moderate-Heavy Weight. Week 7 of 9.

I worked with 95# for all three sets and had Lacey take a look at my movement.  Depth and half squat above parallel was fine, but she did recommend a dead stop at the bottom.  I was bouncing the stop before fulling extending to complete the rep.

Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 6 MINUTES
10 Slam Balls Squats (30/20)*
12 Slam Balls
32 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 Slam Ball Squats
6 Slam Balls
16 Double Unders 
*Can be held any way.

This was an odd workout and my struggle with double unders certainly did not help my cause.  I scaled to 15# slam ball and moved deliberately on the slam ball squats and slam balls.  I scaled to working on double unders for 30 seconds.  In retrospect toe taps or penguin taps may have been a better move.

First 6 minutes - 3 Rounds + 22 Reps.  On the double unders I was stringing a few together at a time and getting between 10-15 reps in 30 seconds

Second 4 minutes - 3 Rounds + 11 Reps.  On the double unders, I was struggling, but moving better, getting ~10 the first round, all 16 the second round and ~12 the third round.

I am not sure how to score this, but recorded 6 + 12 in Wodify.

My calf held up well and that was my bigger concern during the metcon.

Monday, August 15, 2022

Accessory - Metcon

Monday, August 15, 2022

CFG - Janet

1200 - 16 of us

Warm-up

2 ROUNDS 

5 Cal Row

3/3 DB Scap Push-Ups

5 Scap Pullups

INTO…

2 ROUNDS

10 Alt. DB Deadlift

5/5 Single Arm DB Upright Row

5 Kip Swings + 5 Kipping Knee Raises 

Strength

3 SETS

1:00/1:00 Single Arm DB Overhead Hold*

20 Banded Lat Push Downs

10/10 Single Leg Seated Lifts

 *Mod-Heavy Weight that allows for an unbroken hold.

-Rest as Needed b/t Sets- 

I used a 15# DB and went unbroken.  I used a green band from 8" pull-up bar.  The single leg seated lifts were half hearted at best.

Workout

Metcon (AMRAP - Rounds and Reps)
EMOM x 16 MINUTES

MIN 1 - 15/12 Cal Row

MIN 2 - 8/8 Single Arm DB Deficit Push-Ups (50/35)

MIN 3&4 - AMRAP of the following*...

8 Toes to Bar + 8 Alt. Hang DB Snatch

 *Pick Up Where You Leave Off (Score is Total Rounds + Reps) 

I opted for:

10 calorie rows (45-55 seconds)
All of the push-ups (25-35 seconds, unbroken until last set)
Kipping leg raises (unbroken)
35# alt DB hang snatch (unbroken)

I finished 2 rounds each time in about 1:30.  Minutes 15 & 16, I got 2 rounds + 8 kipping leg raises.

8+8 Total


Friday, August 12, 2022

Back Squat - Metcon

Friday, August 12, 2022

CFG - Lucas

1200 - 8 of us

Warm-up

2 ROUNDS
10 Air Squats
5/5 Split Squats
10 Good Mornings
10 Scap Push Ups

INTO…

2 ROUNDS
5 1+½ Air Squats
5/5 Front Foot Elevated Split Squats
10 Single leg RDLs
10 Face Down Scorpions

Strength

Back Squat (6-6-6*)

Superset... 6/6 DB Farmer Front Foot Elevated Split Squat
-Rest 1:30 b/t Sets-

*1+1/2 Back Squats
1 Rep = Full Squat  + Stand to Parallel + Full Squat  + Stand

Week 6 of 9

I used 95# for the back squat and moved well.  The Split Squat was rough and I did them unweighted.

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 14:00 RUNNING CLOCK...
40 KB Goblet Squats (53/35)

Then AMRAP in Remaining Time of:
12 Hand Release Push-Ups
10 Russian KB Swing
8 Goblet Alternating Reverse Lunges
Score is Rounds and Reps of AMRAP

I used a 12kg KB for goblet squats and finished in just under 3 minutes.  The HRPU I was thrilled to complete in sets of 3 the whole time.  I used 12kg for Russian KBS and did the alternating reverse lunges unweighted.  I was on pace around 1:30 per round and finished 6 rounds + 12 push-ups.

Good honest effort, despite feeling a little run down this week.

Bosu Ball

After what seems like over a year of searching and near misses, I finally snagged a BOSU ball off of Facebook Marketplace at a reasonable price.  It was being offered by Anne Yanisades Doerflein along with some dumbbells and a weighted ball.  I only wanted the BOSU, but at $65 for the lot, I wanted to get over there as quick as I could.  I contacted her within 23 minutes of posting and she already had other offers.  I was relieved that the marked it as pending when I was on my way.

Bosu balls retail for $145 and in secondary markets are usually priced between $50 and $75.

The Ignite (8-10-12#) dumbbell pairs retail for $34, $40 and $46 respectively and can be found in secondary markets for around $1/lb or $60 total.

The Reebok Neoprene dumbbells are certainly the runt of the dumbbell litter, but still worth $0.75/lb

The Danksin weighted ball had such poor reviews that I am tempted to toss it.  No idea what retail would have been.  I am guessing $10.  It could be worth a couple dollars to a potential buyer.

Overall, I feel like I picked up a retail $285 worth of equipment ($130 conservative secondary market) for $65.

I have considered selling the dumbbells, but I think they would be really good for my wife and daughters.  They are certainly much nicer than the cast and vinyl coated light dumbbells we have at home.  Maybe I will try to sell those for $1/lb.






Thursday, August 11, 2022

Coaching

I have been interested in coaching for quite some time.  I am not an altruist nor do I believe that coaching could drive my economic engine.

That being said, I would like to take on clients for a number of reasons.  
  • I would like to teach people to move safely and efficiently.  Too many people try to exercise and get hurt.  Too many people look at the equipment in the gym and feel intimidated.
  • I believe the general population lacks the guidance to assemble an overall training program.  Some people walk, do yoga, lift weights, play sports, etc; but very few can create a varied program of functional movement that leads to longevity
  • Some times people just need a helping hand without the rigors of group fitness or the aloneness of solitary training.  Nobody wants to hear about your workout, but sometimes you need to talk about it
My personal training adventure spans bodybuilding, powerlifting, weightlifting, calisthenics, gymnastics, yoga, high intensity interval training, running, bicycling, and swimming I have enjoyed sports including softball, flag football, basketball, and tennis.  I enjoy adventures such as hiking, skiing, scuba diving, canyoneering, and rock climbing.  Most recently, I had a chance to try Scottish athletics.  My personal goal is to be fit enough to not be afraid to try an activity.  One of these days, I will be too old to join in the fun.  Today is not that day.

When doing an intake on a new client:
  • Goal(s), eg. lose weight, train for competition, train for general physical preparedness, look better naked
  • Past fitness activities if any and current activity level, what do they enjoy, what do they not enjoy
  • Medical history, physical limitations, injuries, fears
  • Dedication level, eg. how much time do they have, when do they expect to see results, willing to modify diet, sleep, invest in recovery tools
  • Access to fitness equipment
  • Fitness test - Height, weight, relevant body measurements (chest, abdominal, hips, upper arm), one mile for time (honest effort, not max effort, can walk, etc), observe movement (squat, push-up, pull-up, sit-up)
In the past I have put together a training plan for my sister to complete a half marathon.  I have trained my wife and daughter for bodybuilding.

We are all athletes that fall on a spectrum of struggling with activities of daily living to competing for an Olympic medal.  Our training will vary by intensity and volume, but not by type.

Fight Club, "On a long enough timeline, the survival rate for everyone drops to zero."

GSElevator, "A guy came up to me at the gym and asked me what event I was training so hard for. Life motherfucker."

Metcon - Core Accessory

Thursday, August 11, 2022

CFG - Lacey

1200 - 8 of us

Warm-up

2 ROUNDS:
Short Lap Run
4 Down Dog Up Dog
4/4 Quad + Hamstring stretch
8 Deadbugs

INTO...

2 ROUNDS:
10 Star Jumps
4/4 Box Step ups
6 Scap Pull-Ups
4 Straight Leg Sit-Ups

Workout

Metcon (Time)
FOR TIME
800m Run
60 Slam Balls (30/20)
50 Toes to Bar
40 Alt. Slam Ball Step-Ups* (20/18)
600m Run
30 Slam Balls
25 Toes to Bar
20 Alt. Slam Ball Step-Ups
800m Run
*Can Hold Slam Ball Any Way Above Waist for Set-Ups

I scaled to 15# slam ball, kipping leg raises and unweighted 18" step ups.  I moved well and the load and pace was sustainable.

800m in 4:40
ladder 1 at 12:00
600m in 3:30
ladder 2 at 19:30
800m in 5:20 (24:50 total)

Post-Workout Strength

Metcon (No Measure)
3 SETS
:30 Single Arm Slam Ball Overhead Hold (Right)
-Rest :15-
30 Alt. V-Ups
-Rest :15-
:30 Single Arm Slam Ball Overhead Hold (Left)
-Rest as needed b/t Sets-

I used the 15# slam ball and did alternating tuck-ups with my hands in front of me.  I had to break up the sets from the get go, but made it through.

Wednesday, August 10, 2022

Carmody Rec Center Swim

Wednesday, August 10, 2022

Carmody Rec Center

1200

1x500 FR
3x150 FR
1x25 BA
1x25 BR

Tuesday, August 9, 2022

Strict Press - Metcon

Tuesday, August 9, 2022

CFG - Janet

1200 - 14 of us

Warm-up

2 ROUNDS
Short Lap Run
5 Slow Air Squats + 5 Narrow Stance Squats
5 Reverse Snow Angels
5 Push-Up to Down Dog

INTO…

2 ROUNDS
10 Jump Squats
5/5 Moose Antlers
5 Face Down Scorpions
5 Scap Pull-Ups + 5 Kip Swings

Strength

Shoulder Press (6-6-6*)
Superset - 12 DB Goblet Heel Elevated Narrow Squats

*1+1/2 Strict Press
1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders

-Rest as Needed b/t Sets-
Week 6 of 9

I used 55# for the strict press and then felt really close to the correct weight.  It was a lot of time under tension.  I might have had another 5# in me.  I used an 8kg KB for the goblet squats.

Workout

Metcon (AMRAP - Rounds and Reps)
3 SETS*
AMRAP x 3 MINUTES
6 Thruster (115/75)
9 Pull-Ups
-Rest 1:00 b/t Sets-
Pick up where you left off

I scaled to 55# thrusters and jumping pull-ups and still struggled with this one.

First 3 minutes - (2+12) 2 Rounds + 6 thrusters + 6 Pull-ups
Second 3 minutes - (5+3) 3 pull-ups + 2 Rounds + 3 thrusters
Third 3 minutes - (7+6) 3 thrusters + 9 pull-ups + 1 rounds + 6 thrusters

D'Evelyn Strength & Conditioning




I am certain that I am more excited than the kids about the equipment arriving for the new D'Evelyn Strength & Conditioning Facility.  Equipment is from Dynamic Fitness & Strength which is based in Eau Claire, Wisconsin.  They have done a number of facilities and the photo gallery rivals that of Power Lift, Sorinex, and Sampson.  I am constantly amazed at how many brands I am not familiar with.

The green really pops and I am anxious to see the full layout for other customization.

Monday, August 8, 2022

Sumo Deadlift - EMOM

Monday, August 8, 2022

CFG - Janet

1200 - 14 of us

Warm-up

300m  Run
INTO…

2 ROUNDS OF:
10 Banded Upright Row (light)
10 Banded Sumo Stance Good Mornings
5 Up-Downs
10 Lateral Lunges
INTO…

2-3 minutes of mobility

Strength

Sumo Deadlift (12-10-8)
Superset each set with 15-20 Banded Upright Rows
-Rest as Needed b/t Sets-

*Start Moderate and Build to a Moderate-Heavy Weight.

I worked up with 12x135, 10x155, 8x175.  I used the orange band and did 20 reps each round.  Good stimulus, but certainly more taxing on the groin muscles.

Workout

Metcon (1 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 - 200m Run
MIN 2 - 20 Kettlebell Swings (24/16kg)
MIN 3 - Max Burpees
MIN 4 - Rest
(Score is Lowest Set of Burpees)

I scaled this to short lap and 12 kg kbs.  I was finishing the first two stations in around 40 seconds.  Burpees were 10-9-9-9 and I was quite pleased with how steady they were.

Deadlift - EMOM

Saturday, August 6, 2022

Home Gym

1800

Deadlift

3x8 - 135, 165, 185#
3x4 - 225, 245, 265#

Single Let Squat

3 reps each leg to 20"
3 reps each leg to 18" (crashing)
3 reps each leg to 20"
3 reps each leg to 20"

EMOM 15

Station 2 - Stone to Shoulder (70#) 2 reps
Station 2 - Pull-ups 3 reps
Station 3 - Push-ups 10 reps


Hammer Strength Deluxe Weight Tree


I spotted a Hammer Strength Deluxe Weight Tree on Facebook Marketplace on Saturday and was fortunate enough that it was still available on Sunday for pick up.  I have been coveting Hammer Strength equipment for quite some time.  Despite knowing they were high quality commercial products, I was still shocked by the weight of this thing.  It is an absolute tank and total overkill for my gym space.  That being said, I am not parting with it anytime soon.

2022 Crossfit Games

Justin Medeiros and Tia-Clair Toomey repeated as Fittest on Earth

Aug 03

Bike to Work
For time:
75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Skill Speed Medley
3 rounds of races through pegboards, jump ropes, pistols, and handstand walks.
Quarterfinal Round:
3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course
Semifinal Round:
2/1 strict pegboard ascents
50 unbroken double-unders 
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start
Final Round:
1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start

Elizabeth Elevated
21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses
Women: 95-lb cleans
Men: 135-lb cleans

Aug 04

Shuttle to Overhead
From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks
Women: 200 lb
Men: 300 lb

Aug 05

The Capitol
For time:
20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry
Women: 350-lb Pig, (2) 70-lb Jerry bags, 150-lb Husafell
Men: 510-lb Pig, (2) 100-lb Jerry bags, 200-lb Husafell

Up and Over
3 rounds for time:
12 muscle-ups
25 jump-overs
30 GHD sit-ups
Then,
84-ft weighted lunge
Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

Echo Press
For time:
30/25 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
30/25 Echo Bike calories
Women: 2-in deficit
Men: 3.5-in deficit

Aug 06

Rinse 'N' Repeat
Every 2 minutes:
50-yard swim
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Hat Trick
3 rounds for total time of:
Sprint
20 wall-ball shots
6 dumbbell snatches
Rest 4 minutes between rounds
Women:
14-lb ball to 11 ft
Snatch 70-lb DB
Men:
20-lb ball to 12 ft
Snatch 100-lb DB

Sandbag Ladder
1-rep-max sandbag-to-shoulder
Women: Bags from 160-250 lb
Men: Bags from 240-340 lb
Venue: Coliseum

Aug 07

The Alpaca
For time:
126-ft sled push, decreasing in load
2 legless rope climbs*
20 kettlebell clean and jerks
42-ft sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks
42-ft sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks
42-ft sled push with 6 KBs
Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells
*Rope climbs removed due to weather conditions.

Back Nine
For time:
54-ft yoke carry
2 front squats
3 deadlifts
2 front squats
54-ft yoke carry
Women: 485-lb yoke, 215-lb squat, 315-lb deadlift
Men: 665-lb yoke, 315-lb squat, 475-lb deadlift

Jackie Pro
For time:
1,000-m row
50 thrusters
30 bar muscle-ups
Women: 65 lb
Men: 95 lb

I thought the programming was really well balanced.  It tested and separated the fittest on earth.  From a spectator perspective it was entertaining.  As an athlete it was 100% accessible.  I really enjoy seeing atypical but fundamental movements used as a test for accuracy.  The speed skills menley was an example of that with the rope skips.  The crossover double under was interesting, but kind of like the triple under, not something I will be testing soon.  Doing the common, uncommonly well.  I always enjoy seeing the heavy events.  Sandbag ladder and Back Nine provided athletes the opportunity to demonstrate their ability to go heavy.  

I did not particularly covet any implements.  I will not be purchasing Jerry bags or a Husafell bag.  I will keep my eyes out for sandbags, but will only be purchasing a 100# bag.

Friday, August 5, 2022

Back Squat - Metcon

Friday, August 5, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

EMOM x 2 ROUNDS
MIN 1 - :45 Kang Squats
MIN 2 - :45 90/90 Sit Throughs
MIN 3 - :45 Alternating Mountain Climbers
MIN 4 - : Stretch - Athletes Choice

Strength

3 Sets:
Back Squat (8 Reps @21X1)

-Rest :30-
15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold
-Rest as Needed b/t Sets-

Week 5 of 9 *Build to a weight heavier than last week - Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.

This felt better than last week I used 115-125-125# and maintained good tempo.  I used a 12" box for glute bridge ups.

Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
21 Up-Downs
15 Box Jumps (24/20)
9 Back Squats (135/95)

Took it easy on calf and scaled to no jump up-downs, plate G2O (25#) in place of box jumps and a 95# back squat from the floor.

Round 1 - 3:30
Round 2 - 5:00 (8:30)
Round 3 - 5:00 (13:30)
Round 4 - 12 up downs completed in 1:30

3 + 12 Rounds & Reps

Felt like I was moving well and scaled 

Thursday, August 4, 2022

EMOM - Strength

Thursday, August 4, 2022

CFG - Greg

1200 - 14 of us

Warm-up

AMRAP x 8 MINUTES
:30 Cardio Choice
8 Reverse Snow Angels
:30 Tuck Hold
8 Face Down Scorpions

Workout

Metcon (AMRAP - Reps)
EMOM x 20 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :45 Sit-Ups
MIN 3 - :45 DB Curl to Press (35/20)
MIN 4 - :45 Hollow or Tuck Hold
(Score is Total Reps of Sit-Ups + Curl to Press)

I opted for speed steps and tuck hold and used 20# DB for curl and press

R1 - 102-18-9
R2 - 83-17-9
R3 - 78-16-10
R4 - 80-17-10
R5 - 30+39-17-10 (left calf started to tighten up and I switched to single unders)

Score was 133 scaled reps.  I felt pretty smooth on the single unders going unbroken in the first round and 1-2 misses per round after that.  Tuck hold was rough.  Everything else was smooth and controlled.

Post-Workout Strength

Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - :45 Slow DB Floor Press
MIN 2 - :45 Bench or Box Dips
MIN 3 - :45 Rest or Core

I used 40# for the floor press and it was too heavy.  I did box dips.  For core, I did bird dogs.

R1 - 15-14
R2 - 6-12
R3 - 10-14


Wednesday, August 3, 2022

Strict Pull-ups - Metcon

Wednesday, August 3, 2022

CFG - Lucas

1200 - 10 of us

Warm-up

EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 - 100M Run
MIN 2 - Standing Hamstring Kicks
MIN 3 - Inchworm Push-Ups
MIN 4 - 100m Run
MIN 5 - Lunge + Lunge + Air Squat
MIN 6 - Scap Pull-Ups

Strength

Metcon (No Measure)
3 SETS
8-12 Banded Strict Pull-Ups
10-15 Banded Good Mornings @ 30X1

-Rest 1:30 b/t Sets-

Pull ups with Green band across 6 foot span (8-9-9 reps); Good Mornings (12-15-15 reps)

Workout

Metcon (4 Rounds for time)
4 SETS
ON A 3:30 RUNNING CLOCK ...
200m Run
10 Hex Bar Deadlifts (225/155)
15 Pull-Ups
-Rest Remainder of Time-

Scaled to 145# deadlift and ring rows.  Finished in 2:15 +/- each round

Finished with 3 x 6 banded glute ham raise

Play It Again Sports

It had been a while since I have been to Play It Again Sports (PIAS), but after seeing countless deals that my vintage collector Facebook group had been finding, I had to stop in.

They did have a bunch of weights.  They buy weights at 45 cents/pound and sell at 90 cents per pound.  All weights are created equal so CAP metal hexes are 90 cents a pound and Troy Urethane Coated are 90 cents a pound.  It was difficult for me to walk away from the Troy 40s.  Bumpers and Steel plates are all priced equally so VTX bumpers are 90 cents a pound and CAP steel plates are 90 cents a pound.  I really wanted to get the VTX 45s, 25s and 10s, but settled for just the 10s.  I could not walk away empty handed.

They also had a few bars including a Gopher Safety Squat Bar which retails for $400 on sale for $80.  They had an Archon football bar for $60.  They also had a short Olympic Bar and an Olympic Curl Bar.  

I could definitely see myself stopping in on a regular basis, but would not want to get into the flipping game.  I have certainly sold weights for over $1/pound on Facebook and Craigslist, but it is not worth the pain.  It would be unlikely that I sell to PIAS as I can minimally do 50-75 cents/pound on Facebook and Craigslist.

Tuesday, August 2, 2022

Power Clean - Metcon (Heat)

Tuesday, August 2, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

400m Run 

INTO… 

2 ROUNDS 
4 Burpee Broad Jumps 
6 Cat Cows 
8 Banded Squats 

INTO… 

2 ROUNDS 
4 Burpee Tuck Jumps 
6 Banded Speed Skaters - Ea. 
8 Banded Glute Bridge + Clamshell 

INTO… 

2 Minutes mobility of your choice

Strength

ON A 15:00 RUNNING CLOCK...
Power Clean (1 Rep)
Build to a Heavy 1-Rep Power Clean *Must be performed with optimal mechanics. Week 1 of 4

Felt OK today, but I was receiving the bar a little high and stiff (wanted softer knees).  I built up from 75-95-115-135-145-155-165-165#.  The second effort at 165# was smoother.

OR
Front Squat (2 Reps @33X1)

Workout

"THE HEAT" (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES 
8 Front Squats (95/65) 
8 Hang Power Cleans
NOTE: New Benchmark *Can use DBs

I scaled the load to 65# which felt OK, but I probably should have gone lighter.  Per coach instruction, I attempted to go EMOM, but fell behind the pace after 3 rounds.  I ended up at 8 Rounds + 4 Reps.  Front squats were slow and exhausting.  The hang power clean started muscle clean and then dip drive with fast cycling.  First round I had 23 seconds of rest, which got progressively shorter.  I need 30 seconds of rest between rounds.

Finished with 3 sets of 8 reps on the reverse hyper with 90#

Monday, August 1, 2022

Strict Press - Metcon

Monday, August 1, 2022

CFG - Janet

1200 - 16 of us

Warm-up

2:00 Row

INTO …

AMRAP x 5 MINUTES
5/5 Moose Antlers
10 SLOW Alt. Plank Shoulder Taps
10 Banded Strict Press + :20 Single Arm Prone Plank Hold-L
20 Mountain Climbers
10 Banded Pull Aparts (palms up) + :20 Single Arm Prone Plank Hold-R

INTO …

2:00 Row

Strength

3 Sets:
Strict Press (8 Reps @21X1)
Superset with 10/10 Light DB/KB Upright Rows
-Rest 1:30 b/t Sets-

Week 5 of 9 Build to a weight heavier than last week

I stuck with 75-80-80# and superset with 15# DB upright rows

Workout

Metcon (Time)
FOR TIME
15/15 Single Arm DB Push Press (50/35)
50/38 Cal Row
60 Ab Mat Sit-Ups
20/20 Single Arm DB Push Press
50/38 Cal Row
60 Ab Mat Sit-Ups
25/25 Single Arm DB Push Press
50/38 Cal Row
60 Ab Mat Sit-Ups

I scaled to 20# DB and went unbroken and then 15/10 on the last round.  I did 40 calorie rows.  I did 30 abmat sit-ups and 30 dead bugs each round.  I managed 20/10 and 8/8/8/6 on the sit-ups and dead bugs finishing in 22:24.  My rower pace was around 630 calories/hour.

Friday, July 29, 2022

Power Lift Weight Benches


From Facebook Ad $400




From Facebook Ad, $300, went to $250

Bench without rips, originally wanted $450, dropped to $350 quickly

Being offered by Young Kim in Greeley, listed 7/22/2022.

I would certainly love to have a Power Lift bench, but have to admit that this would be a heavy piece that would not see a lot of action.  If it was for $200 and a 30 minute drive, I would grab it.

From Power Lift, they are $500 and $650 respectively, but shipping would be an additional cost, probably around $300.  Needless to say $350 is a great deal for the bench with nice upholstery that I may inquire about in the future.  

The only other bench I have ever seen local was $100, but I never heard back from the seller.  I assume it sold quickly.



Thursday, July 28, 2022

Inversions - Metcon

Thursday, July 28, 2022

Home Gym

1400

Warm-up

TABATA
8 SETS (:20 ON / :10 OFF)
Cal Row

INTO…

2 ROUNDS
10 Cat Cow
10 KB Turkish Sit Up
10 Plank Shoulder Taps
10 Banded Palloff Presses
10 Banded Pass Throughs

INTO...

4 Minute of Mobility - Crossover Symmetry

Inversions

HSPU to 2 abmat
2-2-1-2 reps

Workout

Metcon (3 Rounds for time)
3 SETS
ON A 6:00 RUNNING CLOCK...
5 pull-up / 10 push-up / 15 air squat
25 meter Farmer Carry - 112# in each hand
30 Alt. KB Horn Taps
3 pull-up / 6 push-up / 9 air squat
15 Alt. KB Horn Taps
-Rest w/Time Remaining-

This was modified from CFG NC Fit WOD.  I finished in 4:17, 4:17 and 4:50 for the 3 rounds.  The Farmer's walks were brutal. I need to start lighter and work my way up.  I moved well on everything else.

Gym Update

I finally took the time to secure the Modular storage unit to the wall.  I noticed the potential to tilt when I was using the unit for Crossover Symmetry bands.  As my intention is to get heavier bands, I did not want to make this situation worse.

Wednesday, July 27, 2022

Back Squat - Metcon

Wednesday, July 27, 2022

Home Gym

1200

Warm-up

3 ROUNDS:
200m Run
5 Good Mornings
10 Quad Stretch + Lunges
5 Inchworm Push-Ups
5 Bootstrap Squats
10 Cossack Squats

Strength

Back Squat (3x8 @ 21X1*)
Rest :30 seconds
then superset with...
8/8 DB Farmer Split Squats
-Rest 1:30 b/t Sets-
Week 4 of 9

This was tougher than I expected.  I used 115# for the Back Squat and kept good tempo.  I did the Farmer split squat unweighted.

Workout

Metcon (AMRAP - Reps)
EMOM x 16 MINUTES
MIN 1 - 20 Alt. Back Rack Lunges (115/75)
MIN 2 & 3 - 400m Run
MIN 4 - :45 Max Hand Release Push-Ups
(Score is Total Reps of Push-Ups)

Despite scaling aggressively, I was still getting kicked in the ass.  Lunges were unweighted.  I was running 200m (in 1:30) and managed 16-13-13-13 hand release push-ups.


Timebirds Timer

Power On:

UP, -/+ for time, bird to start

UP rd, -/+ for time, -/+ for rounds, bird to start

dn, -/+ for time, bird to start

dn rd, -/+ for time, -/+ for rounds, bird to start

nt, -/+, bird, r0000 -/+ for rest, rd for number of rounds, bird to start

If 2 dots, press -/+/bird to reset


Tuesday, July 26, 2022

Accessory - Metcon

Tuesday, July 26, 2022

CFG - Janet

1200 - 12 of us

Warm-up

2 ROUNDS
20 Jumping Jacks
5 Bodyweight Good Mornings
5 Scap Pull-Ups
5 KB RDL Deadlifts

INTO …

2 ROUNDS
10 Up-Downs
5 KB Sumo Deadlifts
:15 Active Bar Hang
5/5 Single Arm Russian KB Swing

Strength

Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - 8-12 Banded Strict Pull-Ups*
MIN 2 - 4 Double Dumbbell RDL
MIN 3 - :45 Hollow Hold
*Must be unbroken.

I used a green band at about sternum height stretched across a 6 foot section of rig.  I was able to do sets of 8, but it became difficult at the end.  For RDL I used 35# and could have gone heavier.  For hollow hold, I did tuck holds and still struggled.

Workout

Metcon (AMRAP - Reps)
AMRAP x 6 MINUTES
10 KB Sumo Deadlift (53/35)
10 Toes to Bar
10 Up-Downs

-Rest 1:00-

AMRAP x 5 MINUTES
8 Russian KB Swing
8 Toes to Bar
8 Up-Downs

-Rest 1:00-

AMRAP x 4 MINUTES
6 American KB Swing
6 Toes to Bar
6 Up-Downs

This was OK.  I scaled to a 35# kettlebell and did kipping leg raises the first 6 minute AMRAP and switched to hanging knee raise the last two AMRAPS.

1 - 3 Rounds + 8 reps
2 - 3 Rounds + 1 rep
3 - 3 Rounds + 1 rep
--
Total = 226 reps (including 72 up downs)

Finished with some reverse hyper 2 sets of 8 reps with 50 pounds.

Rogue Calibrated Powerlifting Discs

I could not hold out any longer and had to pick up the calibrated steel plates.  The plates were pristine and Jacob Petersen was a pleasure to do business with.  

Turns out he is a competitive strongman and his home gym reflects that.  In addition to the power rack and a plethora of bars (at least 15, including fubar and other large diameter bars, safety squat bar, bandbell bar), he had 4 different logs, loadable hussafell stone, loadable keg, circus dumbbells, yoke, tank style sled, strongman sandbags, farmers carry handles and a bunch of weight.  Everything was from either Rogue or Mike Bartos' Power Center and there was no evidence of cutting corners or going on the cheap.

He even ordered the customized Rogue bumpers and due to a misspelling my Rogue, he is getting a second set for free.  Fortunately the misspelled set is going to a friend of his who is starting a home gym.

I was like a kid in a candy store asking about grip implements, log size, were the DC blocks worth it?  He did recommend waiting for the next generation of DC blocks.  He even let me try picking up the Husafell stone, which I could break off the ground, but not stand up.  It weighs 145 pounds empty and was loaded to over 200 when I attempted to pick it up.  This had to be a $25K gym that any athlete would be proud to train in.

He was kind enough to invite me to train on Strongman Saturday and I will certainly keep his number handy.

Monday, July 25, 2022

Strict Press - Metcon

Monday, July 25, 2022

CFG - Janet

1200 - 12 of us

Warm-up

AMRAP x 8 MINUTES
3 Burpees
4/4 Moose Antlers
5 Slow Banded Squats
5 Banded 2-1-2 Jumps - Ea.
6 Alt. Step-Ups

Nice warm up, got through 3 rounds and moose antlers

Strength

Shoulder Press (3x8 @ 21X1*)
Then Superset with...

8-12 DB Goblet Heel Elevated Narrow Stance Squats.

Rest 1:30 b/t sets

Week 4 of 9

I worked with 75-80-80# and kept good tempo.  Goblet squats on 15# plates with 15-25-25# for 12 reps.

Workout

Metcon (5 Rounds for time)
5 SETS
ON A 3:00 RUNNING CLOCK ...
5 Push Press (135/95)
15 Box Jumps (24/20)
20 Wall Balls (20/14)
-Rest the Remainder of the Set-

This was tough.  I scaled appropriately to 80#, 20" box and 12# wall ball.  The box jumps were the worst.  I should have scaled to 12 or 18" or scaled to 10 or 12 reps.  All of the movements were unbroken.

Round 1 - 2:02
Round 2 - 2:10
Round 3 - 2:10
Round 4 - 2:17
Round 5 - 2:29
--
Total 11:08

Matt Kroc's 'Kroc Row' Back Workout


I recently watched a video by bodybuilding.com that was impressive for a few reasons.
  1. This guy is a beast - Enough said
  2. He keeps it simple - Deadlift, Kroc Row, Pull-ups, T-bar row, barbell shrugs
  3. Cool vintage weights - York milled plates
I started the video search as a "Kroc" dumbbell handle showed up on Facebook Marketplace (Mikie Kent).  This Titan branded 36" loadable dumbbell handle with 120 pounds of Weider plates and collars is being offered for $90.  Even at 50 cents/pound for the plates, this is a pretty good deal.  The handle itself is usually $70 and minimum cost for the clips is $10.  Retail you are talking $200.

Matt Kroc developed this movement as he was maxing out the dumbbells at his gym that only went to 150 pounds.

Also, while deadlifting, it was a pleasure to see that he did not use a deadlift jack, opting instead to just tip the barbell up and load it.  He also did not bother with clips while deadlifting.

I do not need a loadable dumbbell, but this is pretty slick if one wants to go heavy.  I would be better off doing higher rep sets like Kroc did.

Sunday, July 24, 2022

York Roundheads

Yet another find in the wild.  I came across a 12 day old ad on Craigslist by C Todd who had listed 8 pound roundheads.  I e-mailed and they were still available.  I combined a trip to the Thornton Outlets with a 1 hour 20 minute drive to pick these up.  Love them and love the $15 price.  Before I could even complete this post, I found a 15 pound roundhead in the wild, but ended up driving 40 minutes to Aurora to pick it up for $10.

Keeping in touch with the community has also got me a line on some heavier roundheads that I may be able to trade my way into.

York Roundheads

1-1 - one from Benjamin Beaulieu 8/4/2022
2-2 - from Benjamin Beaulieu 8/4/2022
3-3 - one from Benjamin Beaulieu 8/4/2022
4-4 - not interested yet
5-5 - from Benjamin Beaulieu 8/4/2022
6-6 - want, uncommon
7-7 - have (2/4/2022, Craigslist)
8-8 - have (7/23/2022, Craigslist)
9-9 - rare
10-10 - from Benjamin Beaulieu 8/4/2022
12-12 - uncommon, pair changed hands for $125 on 7/28 VWS, 
15-15 - have one (7/24/2022, Facebook Marketplace)
20-20 - have (1/4/2022)
25-25 - have (1/4/2022, Facebook Marketplace, 7/27/2022, VWS)
30-30 - have (6/26/2022, Facebook Marketplace)
35-35 - ?
40-40 - have one (7/27/2022, VWS)
45-45 - ?
50-50 - have one (2/5/2022, Facebook Marketplace)

I am not sure if I am interested in the smalls and as I get above 30, the roundheads are increasingly fragile if dropped.  I will continue to be opportunistic.  I have 285# of roundheads.  I would like another 40 and 50, but may forego the 35s and 45s.  I will get the 5s and the 10s (even if I have to pay Ebay prices).  Considering that dumbbells pop up very infrequently on the front range, I could expect to complete my abbreviated set by next summer.

This has been a lot of fun for me and certainly inspiring the way that early coin collectors must have been when they pencil etched coins and described them in letters or sent them in the mail on trust and let the buyers return what they were not interested in.  There are no price guides, but knowledgeable collectors or flippers know the market value in their area, relative rarity and can grab items from garage sales, Craigslist, Facebook Marketplace, Play It Again Sports, Offerup, salvage yards and even occasionally the side of the road.  Finding a premium plate for under market value is like finding silver coins in your pocket change.  Nobody is getting rich doing it, but it sure is fun.  And who knows, you may even come across a $10,000 coin in your pocket change.

UPDATE:  7/28/2022 - By dumb luck, I happened across a fellow Iron Collectors ad on Ebay.  We worked out a lot of 5-5-3-2-2-1 for $50 and a pair of 10s for $35.  He was willing to take two milled 5s in trade to offset $25 which seems fair as I have heard the going rate is between $2 and $3 per pound.