Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Friday, May 20, 2022

Rogue Fitness Pump-N-Row Challenge

Friday, May 20, 2022

Basement Gym

1100

Warm Up

2000 m row
bench warm up

Pump-N-Row

Body Weight 192#

2000 meter row

first 500 meters = 2:10.3

full 2000 meters = 9:02.1

Completed 1 rep at 190#, failed second rep; Subtract 10 seconds

Total Score 8:52

#roguefitness
#ryourouge

Apex Crossfit - Gym Liquidation










Apex Crossfit is liquidating the gym.  They obviously have a tone of equipment and the prices are fair, but by no means a bargain.  Overall a good mix of commercial equipment from Concept2, Rogue, Rep, Titan and other retailers.

Rep Colored bumpers

55# pair - $200 (current retail $310)
45# pair - $170 (current retail $240)
25# pair - $110 (current retail $140)

about 66% of current retail, but more expensive then they were a couple of years ago.

Rogue chalk stand with wheels for $170 (retail is $245 + tax and shipping)

Point One Sandbags

50# - $50
75# - $55
100# - $60 (retails for $85 without sand)
125# - $65
150# - $70
175# - $75
200# - $80

Nothing really caught my eye.  I considered a 100# sandbag, but would be in the mood to pay around $40.  I do not need any more bumpers (but they are a good benchmark for overall pricing).  The chalk stand would be so choice and I may inquire.

Being offered by Austin Rowe.  Everything must go by 6/13 and pick-up on weekends or appointment basis.

Getting Scooped


Rogue Monster Lite Squat Stand - Contacted Seller 5 hours after listing, already pending (asking $250, retail $415 + tax and shipping)






Contacted the seller 7 hours after listing, was available, then pending.  Looks like a Maxicam Bench (premium, commercial grade), 45-35-35-25-10-10-5-5 pairs of Cybex Plates (vintage), 45 CAP plates (still worth $0.75/lb), and the Maxicam Plate Holder.  Looks like 370# of plates, plus a $200 bench and $100 plate tree.  Seller was asking $300.

I do not "need" any of this stuff, but it would make for some nice upgrades.

Thursday, May 19, 2022

Swim

Tuesday, May 17, 2022

Carmody Rec Center

1530

1x750 FR
1x100 BA
1x100 BR
1x50 FR
--
1000 total

Thursday, May 19, 2022

Carmody Rec Center

1300

1x800 FR
1x100 BA
1x100 BR
1x25 FR (breath ever fourth stroke)
1x25 KICK (mix of free and breaststroke kick)
--
1050 total (30 min)

Back Squat - Metcon

Thursday, May 19, 2022

CFG - Lacey

0930 - 4 of us

Warm Up

hip hammy flow
squat thoracic rotations
glute bridges
wall sit
arm circles, seal swings, etc
dead bugs
"Bring Sally Up" with barbell

Weightlifting

Take 10 minutes to build to 85% of your 1-RM Back Squat
Back Squat 

45-95-135-165-185# (79%)

Weightlifting

Then 10 Minutes - Three sets of:
Back Squat ( 3 reps @ 85% of your 1-RM)
Rest 30 seconds
Dumbbell Death March (10 Reps @20X1)
Rest 30 seconds

Used 185# and 20# dumbbells.  Good hamstring exercise.

Metcon

For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes

I worked on double unders for 30 seconds each round - 21-24-14
I used a 20kg KB for RKBS - 12/8-10/6/4-10/6-4
I did knees on 20" box HSPU - 6/4

I finished in 12:16 and felt like I scaled it appropriately.

Lagniappe

EMOM 
4 sets of 5 RKBS with 72# KB (2 POOD)
2 sets of 1 HSPU to 2 abmats

Reasonable Gym Equipment Prices











Great offering from Antwun Baker in Englewood.  Everything was sold within 6 hours.

Spring is here! I’m making some room in my garage gym. Here are the items for sale:

1.) Fringe Sport Weight Vest with 4 plates (Two 9lbs and two 6lbs) - $30.00 (SOLD)

2.) REP Fitness 30ft battle rope - $40.00 (SOLD)

3.) REP Fitness Sand Bag (holds up to 75lbs, currently has roughly 60lbs total in sand inside) - $30.00 (SOLD)

4.) Rogue HG Bumper Plates - set of two 10lbs - $30.00 (SOLD)

5.) REP Fitness Bumper Plates - set of two 45lbs - $100.00 (Sold)

6.) REP Fitness Bumper Plates - set of two 25lbs (these have more wear than the 45lbs plates) - $40.00 (SOLD)

7.) REP Fitness 3-Barbell Gun Rack Holder (needs bolts) - $10.00 (pending)

8.) Rogue Parallettes - $35.00 (SOLD)

9.) 80lbs CSU Dumbbells - $120.00 (SOLD)

10.) 40lbs Kettlebell - $40.00 (sold)

11.) 4kg Kettlebell with rubber bottom - $1.00

12.) REP Fitness Weight Horns for bumper plates storage (For a REP PR5000 rack) - $35.00 (sold)

13.) REP Fitness front-foot extensions for REP PR5000 rack - $60.00

14.) REP Fitness Dip Attachment for PR5000 rack - $85.00 (sold)

15.) REP Fitness Pin Pipe Safeties for PR5000 rack - $45.00

16.) Rogue Flat Bench - $85.00 (SOLD)

**Cash or Venmo**

I am willing to sell items individually, in sets, or the full package - make me a reasonable offer!

Wednesday, May 18, 2022

Push Press - Metcon

Wednesday, May 18, 2022

CFG - Lucas

1200 - 10 of us

Warm Up

trunk twist
pass through
around the world
front rack stretch
wrist stretch
cat cow
behind the neck press
pause push press
lat stretch

barbell warm up

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Push Press (Goal is to establish today’s 5-RM.)

Felt a little beat up today.  I started 75-85-95-95-95# (well under previous 1x5 best of 115#)

Metcon

Every minute, on the minute, for 16 minutes (8 sets):
Station 1 – 10 Burpees
Station 2 – 10 Box Jump Overs (24/20")

Round 1 - 10/10
Round 2-5 - 8/8
Round 6-8 - 7/7
--
126 total reps

I finished the first round right at a minute and then went 8 reps to give myself 10 seconds rest between rounds.  The BJO were slightly faster, but not enough to add a rep every round.  Felt good to work on a 24" box.

Lagniappe

400m walk
3 sets of 5-5-4 banded glute ham raise

Tuesday, May 17, 2022

Core - Metcon

Tuesday, May 17, 2022

CFG - Lacey

1200 - 14 of us

Warm Up

burpees
scorpions
mountain climber thoracic spine
shoulder swimmer
Kang squat
plank rotations (good movement)
quad stretch plus lunge

Weightlifting

Three sets of:
Front-Racked Alternating Lunges (8-10 reps each leg @ 2011)
Rest 30 seconds
Turkish Get Up (2 reps each arm)
Rest 30 seconds
Prone Plank (60 seconds)
Rest 30 seconds

I used a 45# empty barbell and got through 8 reps each leg.  Did not pay much attention to tempo aside from not slamming my knee down.

I used a 12 kg (26# kettlebell and moved well.  2 reps each side was a lot of time under tension.

60 second elbow plan was my chance to rest.

Metcon

Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Dumbbell Alternating Plank Rows x 5 reps (Left Row + Right Row =1)
Dumbbell Front Squats x 7 reps
*Choose a weight that challenges you, but each movement stays unbroken

I opted for 20#.  It felt light on burpees and front squat, but heavy on alternating plank row.  I got through 3 full rounds + 9 reps.

Round 1 - 1 minute
Round 2 - 1:30
Round 3 - 1:30
Round 4 - burpee + plank row + 1 FS in 1 minute

Finished with reverse hypers and back extension.  My back is tight on the right hand side.  Feel like a neck crick.

Just the Essentials - Home Gym

I recently visited a friend of mine who had set up a bare bones home gym and then saw an Alan Thrall video with the same theme.

Staring with my buddy in Arvada:

Rogue 2x3 squat stand with spotter arms
Rogue Flat Bench
Rogue Boneyard Ohio Power Bar - great knurling
Rep Fitness - Bumper Plates - 45-35-25
Standard Barbell - Change Plates - 10-5-2.5
Dumbbells in a few different sizes
Heavy Bag

Alan Thrall's Home Gym:

Rogue Squat stands
Deadlift Platform
Marcy Flat Bench
Beater Bar (20kg)
Beater Bar (15kg)
Axle Bar
Dumbbells (5-10-15-25)
Adjustable Dumbbell Handles
Concept2 Rower
Schwinn Airdyne
Steel Plates ~500 pounds
Plate Tree
Barbell holder
Gymnastics Rings
Pull-up Bar

Long story short is that you do not need a large space or a lot of money to set up a great supplemental or primary gym space.

My bare bones gym would include:
Crossover Symmetry - Red and Purple Bands $50 new
Folding Rack with Pull-up Bar - $300-$400 used
20kg Barbell ($50 used) and 6x45, 2x25, 2x15, 2x10 bumper plates (370#, $500 used) and 2x5, 2x2.5 steel plates (15#, $40 used)
2 Stall Mats - $100 new
35# DB pair - $100 used
Flat Bench - $100 used
2 abmat - $50 new
--
$1390 and I could park a car in the garage.  

I could get away with less weight for a supplemental gym.  I could substitute a variety of items for a rack.  I just need to be able to bench and squat.  Everything else takes up very little room.

My garage gym feels tight due to the Back Extension, Ab Bench and Titan Storage Unit (which holds bumper plates, wall balls, ab mats and dumbbells.  I am not ready to part with any of those items.

Monday, May 16, 2022

Kang Squat - and other interesting names

Described by Coach Don McCauley in his 2010 book Power Trip page 178 ($17.95 on Amazon).

"I call this the 'Kang Squat' because my friend Shin-ho Kang, former head weightlifting coach of the Korean national and Olympic team first showed it to me.  Maybe it has another name but I never saw or heard of it before he demonstrated for me."

Kang was highly influential on Team Savannah during the early 2000's

Anderson/Cohen Weightlifting Center is the home of Team Savannah, one of the largest Olympic Weightlifting Team in the United States.  Name after Howard Cohen and Paul Anderson.

Cuban Press - Popularized by Charles Poliquin (and has nothing to do with Cuba).

Romanian Deadlift - In 1990 Jim Schmitz, US Olympic Weightlifting Coach was in his Sports Palace gym in San Francisco attending a clinic.  Romania weightlifter Nicu Vlad and his coach Dragomir Cioroslan were holding the clinic.

Jefferson Curl - Developed by Team USA Gymnastics' Coach Sommer

Bulgarian Split Squat - Assistant Coach of the Bulgarian Weightlifting National Team Angel Spassov toured the US in the 1980s.  Never used by the Bulgarian Weightlifting team, but promoted by Angel Spassov for unknown reasons.

Bench Press - Metcon

Monday, May 16, 2022

CFG - Lacey

1200 - 14 of us

Warm Up

row
face down scorpion
scap push-up
shoulder swimmer
hand release push-ups
1-2-3 bench pulls
stretch triceps and wrists

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Bench Press 
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90-94%
*Set 5 – 1 rep @ 95-99%
*Set 6 – 1 rep @ 101% or more

Having just done a total yesterday, I did not have high hopes for today.

3x150
2x160 
1x170
1x185
1x195 (100%)
1x190# (97%)

Metcon

Three rounds for max reps of:
60 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Dumbbell Floor Press (50/35lbs)
Rest 30 seconds
60 seconds of Strict Pull-Ups
Rest 30 seconds

This felt really good

Row - 17-15-15
DB Floor Press (40#) - 17-17-17
Strict Pull-Ups - 7-7-6

118 total reps

Lagniappe

1x12 banded face pulls
2x8x180# reverse hyperextensions

Sunday, May 15, 2022

#GarageGymCompetition


Sunday, May 15, 2022
Home Gym

1500

Warm Up

Hip Hammy

Back Squat

45
95
135
165
225
235#

Bench Press

45
95
135
165
185
190#

Deadlift

135
185
225
275
295
315
325#

This was a nice effort and set me up with a 750# total.  I was very pleased with this result.  I had done the Crossfit Total and the Other Total, but had never set out to do the Big 3 in the same workout.  It took me a little over an hour.  235# matched my recent best back squats, 190# was a shade under my recent 198# PR, 325# matches my lifetime best deadlift.

Crossfit Total - Back Squat - Shoulder Press - Deadlift:
545# 5/26/2015 (185# - 125# - 235#)
635# 1/4/2017 (225# - 135# - 295#)

Other Total - Clean - Bench Press - OH Squat:
464# 4/1/2022 (167# - 198# - 99#)

Powerlifting Total - Squat - Bench - Deadlift
750# 5/16/2022 (235# - 190# - 325#)

Metcon (45 minutes)

Saturday, May 14, 2022

Home Gym

1200

Warm Up

Hip Hammy
Deadlifts - 135, 185, 225

Metcon

AMRAP 45

1000 meter run
10 deadlift 225#
1000 meter run
50 sit-ups

This was modified from main site programming which called for 800 meter runs and deadlifts at 315# for men and 215# for women.  Rather than doing an out and back course, I opted for the 1000 meter loop in my neighborhood.

Round 1 ~ 20:30
Round 2 ~ 42:15
Round 3 - Hail Mary run coming in at 50:15

Score = 2 scaled rounds + 1 rep

Tough workout and a mental win.  The deadlifts quickly became singles.  The sit-ups started in sets of 10 and ended in sets of 3.  The run segments started at 7:30 and slowed to 8:00+


Friday, May 13, 2022

Hang Snatch - Metcon

Friday, May 13, 2022

CFG - Lucas

1200 - 8 of us

Warm Up

couch stretch
wall slide
squat hold
pvc pass through
pvc back rack Kang squat
banded 2-1-2 jumps
banded slow OHS
side lying windmill

barbell warm up

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch (3 Reps )
Build in load over the course of the eight sets.

I worked up from 55-60-60-60 / 65-65-65-65.  Failed a rep on the last set.

Metcon

Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Power Snatches (135/95 lbs)
14 Toes to Bar
*Alternative –Dumbbell Hang Power Snatch 14 reps

I scaled to 55# and abmat sit-ups and finished 5 rounds + 3 reps.

This was good scaling for me.  I went unbroken on the hang power snatches and good do the abmat sit-ups in 2-3 sets (very brief pause holding at top).

T2B Coaching Cues

Lucas spent some time coaching T2B efficiency during the last 15 minutes of class and my biggest takeaways were hang loose and keep head between arms.  Kip from sternum.  He used tactile cues which I could somewhat replicate by slipping between a band at chest height.

Gymnastics - Metcon

Thursday, May 12, 2022

Home Gym

1900

Warm Up

Crossover Symmetry
Wrist Mobility
Kip Swings

Gymnastics

Every two minutes, for 18 minutes (3 sets of each):
Int-1: Muscle-ups (3-8 reps)
(or Strict Pullups x 6-8 reps @ 2111)
Int-2: Arch to Hollow Rolls (20 reps)
Int-3: Handstand Walk (45 seconds)

I did pull-ups at good tempo 6-6-5 on the 3 rounds respectively
I did 10-12 rolls per round
HS Hold - 30 seconds facing away; 30 seconds facing wall, 20 seconds facing away

Metcon

Against a 2-minute running clock, complete a total of four sets of the following:
Row 300/250 Meters
Hand Release Push-Ups x Max Reps
Rest 2 minutes between sets.

I scaled to 250 meter rows and managed 18+15+14+15 = 62 reps

Wednesday, May 11, 2022

Deadlift - Metcon

Wednesday, May 11, 2022

CFG - Lucas

1200 - 10 of us

Reverse Hypers

Warm Up

run
Jefferson curl
hamstring sweeps
arm circles
glute march walk out
arm circles
pigeon / cat cow

barbell warm up

Weightlifting

Deadlift 
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets

Based on a 325# 1RM, I used
5x245 (75%)
3x260 (80%)
1x275 (85%)
5x260
3x275
1x290 (89%)

All of the sets felt really solid

Metcon

Three rounds for time of:
400 Meter Run
15 Box Jumps (24″/20″)
10 Deadlifts (225/155 lbs)
Time cap: 12 minutes

I scaled this aggressively and still missed the cap.  400m runs (2:10-2:30), 12 box jumps to 20", 10 deadlifts at 155# (6/4).  I had 4 reps remaining which I finished at 12:09 (so close).

Lagniappe

2x8x110# reverse hyperextension


Tuesday, May 10, 2022

Strict Press - Metcon

Tuesday, May 10, 2022

CFG - Lacey

1200 - 10 of us

Warm Up

rope skip
pvc around the world
pvc behind the neck press
band shoulder flexion
banded side step
banded pvc front squat
mobility

Weightlifting

Six sets of:
Strict Press (2 reps @ 20X1)
Rest 2 minutes

I kept good tempo and worked up 85-95-105-110-110-110#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders

I scaled to 5 Pull-ups; 65# thrusters and 60 single unders per round.  I completed 3 rounds + 5 pull-ups + 2 thrusters.

R1 ~ 2:00
R2 ~ 2:30
R3 ~ 2:40
R4 ~ 0:50

Lagniappe

4 rope climbs
3x5 banded glute ham raise

New members from Lakewood - Matt and Amanda

Home Gym 3.0.2 - Functional Fitness



A little bit of re-arranging in the home gym.

Essentials based on frequency of use:
  • Open space to actually train in
  • Pull-up bar
  • 20kg Barbell
  • Bumper plates - 360# (3 pairs 45s + 25s + 15s + 10s)
  • Change plates 
  • Crossover Symmetry
  • Bands
  • Ab Mats
  • PVC
  • Gymnastics Rings
  • Parallettes
Next tier
  • Concept2 Rower
  • Wall balls
  • Kettlebells
  • Dumbbells
  • Plyo boxes
  • Squat box
  • Bench
  • 15lb Barbell
  • Climbing Rope
  • Steel Mace
Need to reconsider
  • Ab Bench - hard to come by, but takes up a big footprint
  • Back Extension Bench - hard to come by
  • Titan Silencer Pads - easy to come by
  • Atlas Stones - hard to come by
  • Weighted Vest - easy to come by
  • Sandbag - easy to come by
  • 15kg Barbell - easy to come by
Would buy if I had room
  • Glute Ham Developer
  • Reverse Hyperextension

Monday, May 9, 2022

Cleans

Monday, May 9, 2022

Home Gym

1200

Warm Up

Crossover Symmetry
Hip Hammy
Wrist Mobility
Pass Throughs

Weightlifting

Every 90 seconds, for 18 minutes (6 sets of each):
Int-1: Hang Power Clean + Power Clean 
Int-2: Banded Overhead Triceps Extension (20 reps @ 1111)

Felt pretty good today and worked up from 105-115-125-135-145-155#.  I should probably start heavier next time and take smaller jumps.  Used red band for triceps extension.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets – each round you start back over at hang power clean + 1 FS (175/115)

I am not sure if I did this correctly, but I was working with 115#

Round 1 - 2 rounds of the ladder - 18 reps
Round 2 - 2 rounds + 2 rungs of the ladder - 23 reps
Round 3 - 2 rounds + 1 rung of the ladder - 20 reps
--
61 reps?

This was tougher than I thought and I was really winded after the 3 front squats and was taking big pauses between sets.

Sunday, May 8, 2022

Murph Prep

Sunday, May 8, 2022

Home Gym

1130

Warm Up

foam roll
wrist mobility

HSPU

2 abmat - 2-2-2-2-2

Murph Prep

Every 2 minutes for 20 minutes (10 Rounds)

3 PU
10 Push-up
15 Air Squat

Cartwheel Conditioning

5 x 5 reps reach behind in each direction

Swim - Ride

Saturday, May 7, 2022

Carmody

1250 yard swim

2x200 FR
1x100 FR
1x150 FR
6x100 FR
--
1250 total

Bear Creek Lake Trail

13.17 mile ride
10.9 mph

Friday, May 6, 2022

Walking Lunges - Metcon - Accessory

Friday, May 6, 2022

CFG - Lucas

1200 ~ 10 of us

Warm Up

row
pigeon stretch
hurdler stretch
tempo split squat
bootstrappers
face up scorpion
cobra down dog
lunge matrix
plank

Weightlifting

Every 3 minutes, for 12 minutes (4 sets):
Walking Lunges (20 reps with Dumbbells or Kettlebells)
Go as heavy as possible each set.

I went with single DB overhead and worked up from 15-20-25-25#

Metcon

Metcon (AMRAP - Reps)

Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds

This was as tough as expected.
Row 5 calories every 20 second interval = 5
Wall Ball Shots 9 reps then 7 reps with 12# wall ball = 7
Burpees 3 reps each 20 second interval
Hollow Hold stayed in tuck (progressively aggressive tuck) but maintained 20 seconds - 1
--
Total = 16

Metcon (No Measure)

Two sets of:
Reverse Snow Angels x 10 reps @ 2121
Rest 30 seconds
Single-Leg Glute Dumbbell Bridges x 10 reps each side @20X2
Rest 30 seconds

I used a 25# dumbbell, but did not get much out of this.

Lagniappe

3 times handstand holds

Thursday, May 5, 2022

Bench Press - Metcon

Thursday, May 5, 2022

CFG - Greg

1200 - 9 of us

Warm Up

rope skip
table top stretch
face pulls with rotation
banded pass throughs
close grip push-ups
tempo leg raises

Weightlifting

Five sets of:
Bench Press (5 reps @ 20X1)
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

I worked through these well and did straight sets at 135# (70% of 1RM) with good tempo.

Metcon

Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

I scaled to matador dips (4/3/3 each round), kipping knee raises (10/10 then 10/5/5), and 60 single unders (unbroken) per round and finished in 8:45.  Not bad, but did not feel like I got much of a stimulus.  Time domain was good, but I should have selected harder scales.  

Lagniappe

Cartwheel technique


Pull-ups - 5-5
Strict Butterfly circles - 5

GHD Sit-ups 8-8
Ab Wheel roll outs 5-5

Wednesday, May 4, 2022

Deadlift - HSPU negatives - Metcon

Wednesday, May 4, 2022

CFG - Lucas

1200 - 11 of us

Warm Up

short run/row
90/90
hamstring sweeps
single leg glute bridge
wall slides
wall climbs
pigeon
thread the needle

with barbell

single leg rdl
rdl

Weightlifting

Four sets of:
Deadlift (6 reps @ 21X1)
(remove hands from bar to reset each deadlift)
Rest 30 seconds
Strict Handstand Push-Up (12 reps (consecutive or accumulated))
Rest 30 Seconds

Deadlifts felt good.  I used 215# for straight sets.
I substituted 3 negatives for 12 HSPU and kept really good slow controlled form

Metcon

In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run

I partnered with Synthya and used 95# for the HPC.  I actually felt more comfortable than usual cycling the bar and we both rowed.  We finished in 7:55 and were pretty evenly matched.

Lagniappe

3x8x90# reverse hyper
3x5 banded glute ham raise (better range of motion today)

Pamela Gagnon - Performance Plus

I have been somewhat enthralled with Pamela Gagnon and have been following her Instagram feed enthusiastically.

She offers easily digestible coaching advice for teaching, seeing and correcting gymnastics movements.  I really like the drills that she offers.

For example with Build Better Kipping - Athlete starts straight with box at heels, activate lats and hold hollow position.

I have a crib sheet on my desk which lists
  • 3 Position Bar Muscle Up
  • Deficit Box HSPU
  • Toe Assisted Pull-up
  • Strict Butterfly Circles
  • Russian Push-up
I had a skill list working that was geared towards the Crossfit Open
  • 95# Thruster
  • 115# OHS
  • C2B
  • HSPU
  • T2B
  • Walking Lunges
Thruster needs technique, stamina, mobility
OHS needs mobility, strength
C2B technique, reduce body weight, strength
HSPU reduce body weight, mobility, strength
T2B technique, mobility, strength
Walking Lunges stamina, strength

Now I have to somehow add building strength in the false grip to that list.

My original Crossfit Goals as documented December 11, 2015 were to execute a Cartwheel, Snatch and Clean & Jerk.  My Olympic movements are looking better.  I am a far cry from Virtuosity, but I have snatched 95# and Clean & Jerked 155#.  My speed under the bar and stability in the overhead position is lacking.  I have been working haphazardly at a Handstand Push-up and can currently manage a rep to an abmat.  I need to start working on cartwheels again.  I will probably start with drills to a box and then expand from there.



Tuesday, May 3, 2022

Gymnastics - Metcon

Tuesday, May 3, 2022

CFG - Lacey

1200 - 6 of us

Warm Up

mountain climber
banded shoulder stretches
banded hamstring stretch
pvc pass through
pvc back rack lateral lunge
reverse snow angel
hollow rocks
pvc thruster

Gymnastics

Every 2 minutes, for 18 minutes (3 sets of each):

Arch to Hollow Rolls (20 reps)
(alternate from holding hollow body to a superman without your hands or feet touching the floor)

I would roll from hollow to superman to hollow and then rest.  I went each direction 5 times.  10 reps each round.

Cossack Squats (20 reps)

I never appreciated this stimulus.  Coaching cue to keep chest upright and press through leg before pivoting to center.  Went unweighted, 4kg and then 8 kg

Handstand Walk ( 45 seconds)
(OR 45 second Nose-to-Wall Handstand Hold)

Round 1 - 45 second hold (nose to wall)
Round 2 - 40 second hold (nose to wall)
Round 3 - walk around box - only managed about 30 seconds in a good pike position

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell

With a 20 minute time cap, I scaled to 65# thrusters, ring rows and stepover bar burpees.  Round 1 about 6 minutes and the whole metcon in 14:49.  I moved the the reps well going 8/7/6 and then 6/5/4 and 5/4 on the respective rounds.  My thrusters were really good and I kept good positions.  Going heavier or harder would not have been a good idea.

Monday, May 2, 2022

Back Squat - Pull-up - Metcon

Monday, May 2, 2022

CFG - Lacy

1200 - 12 of us

Warm Up

inch worm + left right scorpion
slow Kang squat + bottom pause
left right center toe touches
pvc pass throughs
prone raise
prone press
foam roll spine
burpee broad jump
banded squat + thoracic spine rotation
banded glute bridge
banded squat at tempo
banded shoulder flexion***
scap pull-up
foam roll glutes
barbell strict press
barbell push press

Weightlifting

Four sets of:
Back Squat ( 5 reps @ 30X1)
Rest 60 seconds
Strict Supinated Grip Pull-Up (@ 21X0 x Max Reps)
Rest 60 seconds

Kept good tempo on Back Squat and went 105-115-125-135#
Kept good tempo on Pull-ups (pronated) and went 5-5-5-4+1

Metcon

Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Scaled to 65# and 20kg Russian KBS and finished in 6:23.  Unbroken first 3 rounds, paused on push press going 8/4 on the last two rounds.

Lagniappe

3x8x90# Reverse Hyper
3x6 Banded 30ish degree Glute Ham Raise

Deep Dish Plates

The current market for Deep Dish Plates include:

Rogue - $180 ($263 delivered)
Lemaster - $270 ($335 delivered)

Both are expensive, but not prohibitively so.  $2 and $3/lb respectively is more expensive than secondary markets for "iron."  Tax and shipping are also a bear at $83 and $65 respectively.

Lemaster

25#
10# - $100
5# - $65
2.5# - $48

I imagine the smaller plates could end up being quite collectible as few individuals will buy full sets.

Rogue Fitness

100# - $357
35# - $167
25# - $118
10# - $69
5# - $42

I would not say the same for Rogue Fitness.  The smaller plates are not terribly unique and are reasonably priced if buying a full set.

Sunday, May 1, 2022

Murph Prep

Sunday, May 1, 2022

Home Gym

1600

Murph Prep

Every 90 seconds for 15 minutes (10 Rounds)

2 Pull-ups
10 Push-ups
15 Air Squats

I was finishing these in around 55 seconds and getting 35 seconds rest.  I was able to go unbroken every round.

Saturday, April 30, 2022

XPRT Fitness

Despite my best intentions not to buy anymore gym equipment, I ended up grabbing a 15# bumper pair from a guy on Craigslist.  The plates were practically new and despite being an off brand, will certainly make a nice beater pair.  Additionally the price was right at $40 which works out to $1.33/lb.  Retail, these were $90 on Amazon.  I would still like to get another pair of 10# plates.

EMOM - Mary(ish)

Saturday, April 30, 2022

Home Gym

1430

Warm Up

Crossover Symmetry
Pass Through
Foam Roll
Scap Pull-Up
Movement Prep

EMOM 24 (8 sets)

4 HSPU to 3 abmat
6 single leg squat to 18" box
4 PU

Was able to complete every round unbroken except for getting off balance on the 7th set of HSPU.  Good workout to get a little volume added.  I want to continue to work on single leg squats for balance and strength.

Track Workout 4x400

Saturday, April 30, 2022

D'Evelyn Track

1130

Track Workout

1x800 warm up

4x400 IN 2:10 ON 3:00
2:05
2:02
2:04
2:02

1x400 cool down walk

Friday, April 29, 2022

Power Clean & Jerk

Friday, April 29, 2022

Home Gym

1230

Warm Up

Hip Hammy
Crossover Symmetry
Pass throughs
Front Rack Mobility
Cuban Press with PVC

Power Clean and Jerk 

Build to 1RM (20 minutes)

75
95
115
135
145
155
165 failed

The cleans felt really good.  I missed the jerk at 165.  Not really in the mood to try 160#.


1250 Yard Swim

Friday, April 29, 2022

Carmody

0730

Swim

1x600 FR
1x150 BA
1x150 BR
1x300 FR
1x50 KICK

Thursday, April 28, 2022

Accessory - Metcon

Thursday, April 28, 2022

CFG - Lacey

1200 - 4 of us

Warm Up

row
foam roll
glute bridge hold
plank hold
split stance rdl
bear crawl
plank shoulder tap
thread the needle

Weightlifting

Every 2 minutes, for 16 minutes (4 sets each):
Single Leg Dumbbell Romanian Deadlifts (8 reps Ea.)
Handstand Walk (10 meters)
(or handstand hold x 45 seconds)

I worked with a 10# dumbbell and kept good tempo
Round 1 - 36 second hold kicking up
Round 2 - 25ish second hold kick up and trying to unweight
Round 3 - 20ish hold wall walk up
Round 4 - 20ish hold wall walk up
Handstand cues - Work on lengthening body and tucking rib cage to generate stability

Metcon

Three rounds for max reps/calories:
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Ring Dips
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Row - 16-15-15
Dips - 5-4-4
BBJO - 7-7-7
--
81 total reps

Dips cue - do not let shoulders shrug and sag, keep an active shoulder through full range of motion

Wednesday, April 27, 2022

Back Squat - Pull-up - Metcon

Wednesday, April 27, 2022

CFG - Lucas

1200 - 13 of us

Warm Up

pigeon stretch
banded side step
2-1-2
shoulder swimmer
scap pull-up
ankle stretch
banded side skater
banded air squat (31X1)
face down scorpion
chin over bar hold

Weightlifting

Four sets of:
Back Squat ( 8 reps @ 31X1)
Rest 30 Seconds
Weighted Strict Pull-Ups (5 reps @ 21X0)
Rest 30 Seconds

For back squat I went 95-105-105-105 and kept good tempo.

Pull-ups were tougher.  I could do strict pull-ups at tempo for 4 reps each round, but the rep was a kip up and then 2 count lower.

Metcon

Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

This was tough.  I scaled to 120 rope skips, 10# wall ball to 10' target and 15 ring rows per round and it still took me 16:00 (17 min cap).  I thought I scaled it well, but that turned into a long metcon.

Lagniappe

3x8 GHD sit-ups

Bumper Plates on Facebook




I often see bumper plates on Facebook Marketplace, but they are usually $1.50  to $2.00 per pound.  This is a nice assortment being offered by Arnie Shunneson who seems like a lifter and in the background one can spot a 24 inch jump box and some Everyday Essentials plates.

Olympia by Ader 25s retail for $189 (offered for $50) - Sold in a day
VTX 35s retail for $310 (offered for $70) - Sold in a day
X Training 35s retail for $170 (offered for $80) - Still available - Pink!

Total asking is $200.  I really have no need for any more bumper plates and do not even know where I would store them.  I am not particularly in the mood to replace any of the plates I have for non premium bumpers.  This guy might even take $150 for all of them.  Decisions.  Decisions.

He is about 20 minutes from the office and 25 minutes from home near the state capital.



XPRT Fitness - Sold by Amazon - $95 for 15# pair
Everyday Essentials - Sold by Amazon - $60 for 10# pair

The seller is asking $75 or $1.50/pound.  I would be interested at $1 to $1.20/lb $50-$60, but may pay full price.  These do not match my other sets, but I would like some lighter bumper plates for Ratna or the girls.



Tuesday, April 26, 2022

Metcon

Tuesday, April 26, 2022

CFG - Greg

1200 - 7 of us

Warm Up

run
quad stretch + lunge
pvc pass through
single leg alt v-up
scap push-up + pike push-up
mountain climber stretch
pvc prone press
straight leg sit-ups
ankle drivers
pike push-ups

Metcon

Metcon (AMRAP - Reps)
Every 3 minutes, for 36 minutes (3 rounds of each), of:
Station 1 – 50/35 Calories of Rowing
Station 2 – 50 Double-Unders + 15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

Rowing - 2:15ish effort - 27 calories per round
DU / HSPU - Work on Double Unders 50/37/21 - Wall Walks - 3/3/2
Run - 400 meters - 2:10, 2:15, 2:13
T2B / Push Press - Scale to abmat sit-ups and 55# push press - around 2 minutes per round

Lagniappe

Work on banded Glute Ham Raise - 3x7 reps
Triceps finisher - 15# (8-6-2)

Crossfit Level 1 - Training Guide

I have been toying with the idea of getting my Level 1 Crossfit Certification.  It is a weekend course and $1500.  That certification is good for 5 years at which time I could take the Level 1 or Level 2 for a similar cost to maintain my certification level.

I have mild aspirations of coaching in the future as a side hustle or primary source of income.  Granted this would be well below my current income but would be nice pocket money in semi-retirement.  Even if I ended up coaching youth sports on the side, I believe the knowledge is useful.

Instead of just throwing money at it, I instead opted to study the Crossfit Level 1 Training Guide.  This tome is 255 pages of training collected from Greg Glassman's talks structured to deliver the Crossfit methodology, movements, trainer guidance, and movement guide.

I am about 70 pages in and the guide has certainly jump started my interest in nutrition.  The past year, I have been eating like shit and not particularly alarmed by it.  What is more disconcerting is that I skipped my annual physical last year and have not scheduled one for this year.  I am afraid of my metabolic indicators.  I am afraid my cholesterol profile will be off, my blood pressure will be elevated and my A1C will be high.

The training guide has me thinking in terms of atomic habits and improving my diet incrementally.  Granted a 1200 calorie clean food diet that has been weighed and measured will bring faster success.  Maybe the answer is quitting cold turkey.  Grocery wise the house is pretty clean right now without the Costco Madeleines or Brownie Bites.  The amount of nuts in the house is appropriate. 

An interesting side effect of eating "cleaner" for a mere 24 hours is that I have less bloated and had a better bowel movement this morning.

My journey may be one day at a time or one hour at a time, but it is a journey worth taking if I want to continue to enjoy quality time with my family and make new friends.

Monday, April 25, 2022

Deadlift - Metcon

Monday, April 25, 2022

CFG - Lacey

1200 - 8 of us

Warm Up

jumping jacks
leg swings
single leg glute bridge
shoulder swimmer
single leg rdl
good morning
hollow / superman
scap push-up + push-up
cat / cow

with barbell
good morning
rdl
deadlift

Weightlifting

Six sets of:
Deadlift 
*Set 1 – 6 reps - 75% 
*Set 2 – 4 reps – 80%
*Set 3 – 2 reps – 85%
*Set 4 – 6 reps – 80%
*Set 5 – 4 reps – 85%
*Set 6 – 2 reps – 90%
Rest 2 minutes between sets.

Wave 1 - 225-245-275 (69, 75, 85%)
Wave 2 - 245-275-295 (75, 85, 91%)

Metcon

Three rounds for time of:
10 Dumbbell Renegade Rows (50/35 lbs) (Left Row + Push Up + Right Row + Push up=1)
40 Kettlebell Swings (24/16 kg)

25# Dumbbell, 12 kg KBS

Round 1 was fast at around 3 min and I slowed considerable to 4 and then 5 min.  Renegade rows started with a big set at 5-3 and then singles for the remainder of the round and future sets.  KBS were better at 25/15 then 15/10/8/7 and 15/10/8/7.

Finished with Reverse Hyper 2x8x90#

Bench Press

Sunday, April 24, 2022

Home Gym

1600

Warm Up

Tennis with Nisha

Bench Press

8x95
8x115
5x135
4x155
3x155# (80% of 1RM, 195#)

Skills - Metcon

Saturday, April 23, 2022

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Crossover Symmetry

Inversions

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

Single Let Squats

3 sets of 5 repetitions each leg to 21" box

Metcon

AMRAP 12

20 DB Snatch (35#)
20 DU

I managed 4 Rounds + 11 Reps.  I did not think this workout through very well.  The snatches were slow and methodical, but the double unders were quick and exhausting so it felt like I spent most of my time just doing dumbbell snatches.

Finishers

False grip ring rows
Sit-ups
Hip extensions


Friday, April 22, 2022

Carmody - 1200 Yards

Friday, April 22, 2022

Carmody

0930

300 FR
200 FR
100 FR
100 BA
100 BR
200 FR
200 FR

Age Group Online Qualifier

Test 1

3 Rounds for time:

20 T2B
20 Alt DB Snatch (70#)

Time Cap:  10 min

Test 2

For Time:
50 OHS (95#)
40 Bar Facing Burpees
40 Back Rack Walking Lunge
30 Bar Facing Burpees
30 Cleans
20 Bar Facing Burpees
20 Single Leg Squat
10 Muscle Up

Time Cap:  20 min

Test 3

AMRAP 10

1 rope climb
2 shuttle run
2 rope climb
4 shuttle run
3 rope climb
6 shuttle run
4 rope climb
8 shuttle run
etc.

Test 4

Crossfit Total

For total load:

1 Back Squat
1 Press
1 Deadlift

Test 5

(repeat of 2014 AGOQ Test 3)

3 Rounds for time of:

50 Calorie Row
15 HSPU
50 DU

Time Cap:  20 min

Rogue Turkish Get Up Challenge

Friday, April 22, 2022

Home Gym

1230

Warm Up

hip hammy
wrist mobility

Turkish Get Up

Built up from 15-25-33 lb

Attempted

43
48
53
58 failed


53 went up really well and I though I might have had more in me, but I did not have the core strength to get 58# moving.  Fun little effort.

Definitely a movement I want to work on more.  Holding the weight in my left arm is more stable than my right arm.

Thursday, April 21, 2022

Tempo Front Squat - Metcon

Thursday, April 21, 2022

CFG - Lacey

1200 - 13 of us

Warm Up

run
line drills
side lying windmill
pigeon stretch
squat stretch
pass throughs
banded front squat
banded fire hydrant
banded 2-12
banded side step
triceps puppy dog stretch

Weightlifting

Six sets of:
1 Tempo Front Squat 20X1 + 1 Front Squat  
Rest 2 minutes

I worked up from 135-155-165-175-185-195 and kept good tempo.  195# represented 92% of my recent 210# 1RM

Metcon

Against a 3-minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes, Repeat for a total of three sets.

This was a great workout for me today.  Using a 14# med ball.

Round 1 - 1:50 run + 24 wbs
Round 2 - 1:52 run + 23 wbs
Round 3 - 1:57 run + 20 wbs

That is the fastest I have run in a while.

Lagniappe

7-5-5 banded limited range GHR
2 sets of strict butterfly movement

Wednesday, April 20, 2022

Bench Press - KB Row - Metcon

Wednesday, April 20, 2022

CFG - Lucas

1200 - 12 of us

Warm Up

row
pass through
pvc cuban press
down facing scorpion
plank toe touch
scap pull-up
dead bug

Weightlifting

Three sets of:
Bench Press (6 reps @ 20X1) - 115-120-125# good tempo
Rest 30 seconds
Single Arm Kettlebell Row (20 reps @ 10X0) - 12kg KB, this got heavy
Rest 30 seconds

Metcon

Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar

Scaled to 15# slam ball and hanging knee raises.  Finished in 16:27.  First round in 4 min and then slowed a little bit.

Lagniappe

Glute Ham Raise - banded, reduced range of motion, 6-6-6-7 reps.  Better than last week

Tuesday, April 19, 2022

Lunch Run - Skills

Tuesday, April 19, 2022

2.13 mile (12:36/mile; 26:51 moving time) run around Corporate Circle.  Three Laps

CFG - 1300

HSPU

3 reps to 3 abmats
2 reps to 2 abmat
negative to 1 abmat
1 rep to 2 abmat
3 reps to 3 abmat

False Grip Ring Rows

5-5-4

Ring Dips

3-2-2

About 10 minutes total effort

Monday, April 18, 2022

Hang Clean - Metcon

Monday, April 18, 2022

CFG - Greg

1200 - 13 of us

Warm Up

Hawaiian stretch
birther stretch
Kang squat
banded squat thoracic spine rotation
banded 2-1-2
banded glute bridge
drop squat

barbell warm up

Weightlifting

Every two minutes, for 16 minutes (8 sets):
Hang Clean (1 rep)
Build over the course of the 8 sets to today’s 1-RM.

105-115-125-135
140-145-150-155#

Felt really good and approached my PR of 159# back in 2019

Metcon

Complete as many rounds and reps as possible in 5 minutes of:
4 Squat Cleans (135/95 lbs)
8 Burpees Over the Barbell
*Alternative – Deadlifts (225/155lbs)

R1 - 105# squat clean - burpees ~1:30
R2 - power cleans - step over ~1:30
R3 - power cleans - step over ~1:30
R4 - 1 power clean

I was pleased to get 3 rounds + 1 rep, but the burpees really did me in.  Getting organized for take off and then squatting was tough.  I should have done step overs from the beginning.

Lagniappe

2 x 8 x50# reverse hypers

Turkish get-ups
right arm 35
left arm 35
right arm 45
left arm 45 - fail

Weight Plates - 1752.5 pounds!!!

Olympic Plates

Bumpers - 540#

(4) Rep Colored 45s
(2) Rep Competition 25s

(4) Rogue Hi-Temp 45s
(2) Rogue Hi-Temp 25s
(2) Hi-Temp 15s
(2) XPRT Fitness 15s
(2) Hi-Temp 10s

Change - 42.5#

Eleiko Change plate set 10-5-2.5-1.25

Ader Fractional Set 1.00-0.75-0.50-0.25

Rubber Coated - 45#

(2) Rep 10s
(4) Rep 5s
(2) Rep 2.5s

Metal - 805#

(2) York 45s
(2) Universal 45s
(2) Schisler 45s
(2) Champion 45s
(1) International 45

(4) York 35s

(2) Billard 25s
(2) Ivanko 25s
(2) York 25s

(2) DP 10s - not collectable
(2) York Hercules 10s
(2) BFCO 10s

(8) York 5s

(4) York 2.5s - not vintage

Standard Plates - 320#

(4) 25# Plates

Pig Iron

Close up of Pancake, Lightning P, Pro Sport, DP and Billard

(6) 25s
Iron Man
Healthways Hollywood
York
Unbranded

(12) 10s
ROC-MO
Billard - Made in China
Lightning P
Unbranded

(9) 5s
Lightning P
Pro Sport
DP
Billard

(1) 3
Billard

Going forward.  I am good on bumpers and would like to keep the set of Hi-Temps for training outdoors, plus I need the 15's and 10's.  I would like to add to the premium bumpers with a pair of colored 35s and possibly black 15s and 10s..

Metal Plates are a different story.  I would like to stay at (6) pairs of 45s, (2) pairs of 35s, (2) pairs of 25s, (4) pairs of 10s and unlimited 5s and 2.5s.  I would like to stick with collectable plates and get a pairs of Zuvers, Berg, Jackson, Eleiko, Paramount, Thor, Lou Ferrigno, Viking, Cougar and other unique and interesting plates.  I would not mind owning Ivanko or Iron Grip EZ grip plates.

I do not expect to be actively looking for equipment.  A pair of 3rd Generation Jackson 45 pound plates recently changed hands in the neighborhood of $3000 (around $30/pound).  At some point, I may be seeking historically significant plates at auction.  This is not happening today.

Pig Iron:  Regarding the 320# of plates, I would like to be able to set up a curl bar from 50-100# and two spin lock dumbbells.  The curl bar can be set up with 25-10-10-5.  I rarely expect to use the dumbbells, but it is nice to have them for heavy single arm.

(2) 25# Iron Man
(2) 25# Hollywood Healthways
(6) 10# ROC-MO

Out with the Old

I finally parted with some metal plates.  I had listed the 85# on Facebook Marketplace for $120.  I dropped the price to $100 after a week and accepted $80 a week after that.


Hofmann - I paid $60 for 50#.  They were nice plates, but I prefer a decent lip on plates.  I will likely be listing my York's soon.

Standard - I paid $10 for 10#.  I never cared for these, but took them as part of a deal when I was buying a plyo box set.

Weider - I can't remember what I paid, but it was around $1 to $1.50 per pound back in 2016.  I really liked the open handles on these as I would just hook them onto the wall.

$80 represents a loss I can live with.  The couple that picked them up were very nice.  I am kind of relieved to have fewer plates in the house.  It was getting excessive.