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

Monday, January 31, 2022

Bulgarian Split Squat - Metcon

Monday, January 31, 2022

CFG - Greg

1200 - 10 of us

Warm Up

walking lunge, stretch
mtn climber
curtsy lunge
side plank (clam shell hold)
broad jumps
glute bridge
plank hold
scap pull up
figure 4
him hammy - movement 5

Weightlifting

Five Sets of:
Bulgarian Split Squat (6 Reps Each @20X1)
Immediately into…
Side Plank (30 Seconds Each)

I used 25# DB and was able to maintain good tempo and hold 30 second side plank on elbow each round.

Metcon

5 Rounds for time of:
15 Wallballs (20/14 lbs)
10 Pull-Ups

I scaled to 14# wall ball and opted to do 2 sets for pull-up (strict pull up followed by ring rows).  I did the wall ball shots unbroken and then went 4-3-3-3-3 on the pull-ups finishing in 7:13.

I spent some time after class working on kipping pull-ups and butterfly pull-ups, but it was pretty ugly.  I think I need to step back to hollow body holds, superman hold and getting a stable kip swing going.

Stackable Plyo Boxes


I really want these.  Set is being offered in Golden for $400.  Cheapest set I have seen online is from Yes4All and that is just the 6-12-18-24 set.  I really want the 3" which would allow me to go from 24-27-30-33-36.  I really do not need the 12 or 18 and could probably just sell those, but I would rather have the matching set.  The full set from Rogue and Rep are $1100 and $870 respectively.  

Adam Clary originally had these listed at $750, but obviously no takers.

My only solution that even comes close to this is the Power Lift box in 2" increments.  But that is a $1000 new plus $290 freight shipping.  The only question is what could I sell my J Boxes for?

Yes4All - 
6" $100
12" $150
18" $175
24" $175
--
Set $600

63" of plyo boxes for $400 may not seem like a great deal, but it definitely is a great deal.  For comparison, I bought a 32" wooden set for $140 and (2) 6" drop cushions for $150.

The big doubt in my mind is need.  As a home gym owner, having a 63" plyo box set is overkill.  I would achieve a better stimulus training to 24 inches.  Unfortunately, training at over 24 inches is not something I can currently do anywhere.  Crossfit Golden does not have a set and globo gyms rarely have a set.  The last time I saw a set was at Chuze Fitness in Westminster.

If I am still obsessing over this tomorrow, I will just grab $400 from the bank and head over to check them out.  Worst case scenario, I buy them and hate them and sell for $300 (loss of $100).  Best case, I sell my J Box set for $100-$200 and keep this set for a net $200-$300 investment.  There is also a middle ground of keeping the 24-6-3 and parting with the 18-12.  Unfortunately, I feel like those are great intermediate heights for training under 24 inches.

He is also selling Steel Olympic weights at $1/lb
(4) 45
(4) 10
(2) 5
(2) 2.5
--
235#

I find my spending getting out of control again.  As much as this is a cop out, the bottom line is that several nice items have come up for sale at reasonable prices.  I still want to keep my gym spend at under $7K, but that is going to take some selling.

I previously told myself that my only future gym purchases would be upgrades with one item in and one item out.  This would be the time to upgrade the plyo set and sell the J Box and Silence Pads.

Well, I broke down and purchased these.  They are awesome.  Just jumping at the storage unit felt smooth and stable.  The big problem is size.  I fit the 24, 3, 18 and 6 in my car, but lashed the 12 to the roof.  I brought it into the office and will take it home tomorrow.  I am very much looking forward to using these.

Adam was kind enough to give me a break on the price.  We agreed on the set of boxes plus (4) 10# plates for $360.  For tracking, I will go with $320 for the box and $40 for the plates.



Misc Equipment

This past weekend, I picked up some Pro Style 40# and 45# pairs.  These have a nice patina and are welded construction.  The gal I bought them from thought her husband may have got them from the Air Force Academy when they were clearing out old equipment.  Both pairs were $120 (about 70 cents/pound) which is a good deal regardless of market conditions.

I also picked up a 44# Mutt Bar from Mutt Fitness.  This caught my eye when listed at $75.  Retail is $124.50 plus $44.91 shipping and taxes (total $169.41, ouch!).  I hesitated and then the price was reduced to $60.  I offered $50 and picked it up Saturday morning.  Typically I would not buy fixed weight barbells, but this is a good weight to mix in with biceps/triceps/lat accessory work.  At any rate, near $1/pound for interesting fitness gear will always be attractive to me.

I also finally sold the 25# Yes4All weighted bar.  I was pleased to get $25 for it as it runs $45 on Amazon.  Again, I believe $1/pound is a fair price for most fitness equipment.

My gym build is still done, but I still want a pair of SYQQ collars, Thomson Fatbells and Iron Grip 50#.  I will not buy the 50# dumbbells unless I get a great deal as I recently sold my Rep Fitness 50# pair for $140.

Swim

Sunday, January 30, 2022

Carmody Rec Center

1230

500 FR
400 FR
300 FR
100 BA
100 BR

40 minutes total

Metcon - Bench Press

Saturday, January 29, 2022

Home Gym

1300

Metcon

1000 m run
3 rounds of
12 wall ball shots (14# to 10 feet)
16 alt reverse lunges (unweighted)
20 alt DB snatch (35#)
1000 m run

I finished the first run about 7:30
Middle part took be to about 18:00
Second run was slower at about 8:30
Total time:  26:25

Bench Press

8x95
8x115
6x135
4x145
4x145#

Friday, January 28, 2022

Strict Press - Metcon - OPEN GYM

Friday, January 28, 2022

CFG - OPEN GYM

1100

Crossover Symmetry

Warm Up

jumping jacks
burpees
side plank
db row

Inversions

3 HSPU to 2 abmat
1 HSPU to 1 abmat
1 HSPU to 1 abmat
2 wall walks

Strict Press

5x95
3x105
2x115
2x115
2x120
2x120#

Metcon

5 Rounds for times:

12 push-up
6 pull-up
9 box jumps (24")
rest 2 minutes between rounds

Round 1 - 1:42
Round 2 - 1:51
Round 3 - 1:50
Round 4 - 1:42
Round 5 - 1:47

This felt pretty good and was a good mod from the CFG wod which had 3 DB beast makers in place of 12 push-ups and was designed as a 16 minute partner wod.  Push-ups unbroken, pull-ups 4/2 all 5 rounds, and steady box jumps.

Walking Lunges

5 sets of 12 lunges EMOM

Thursday, January 27, 2022

Gym Interior Design

I have been noticing more and more gyms on forums that have gone the extra effort to make the space feel good.  There is certainly a case to be made for a grunge factory with a garage or basement gym.  There is also a case to be made to create a boutique studio feel.

When I consider that I have accumulated over $7K in equipment, it only makes sense to spend some money on flooring, paint, lighting, sound and maybe paneling.

The pictures are my primary source of inspiration.  

I only have 2 walls to do.  Roughly 35 x 9 = 315 SF of painting.  I would like to go two tone and I do not want to paint the ceiling.  I have a window in the space, white board, chalk board, hspu board, (3) multi-use wall hangers, clock, timer, barbell storage and pull-up bar.  These would be removed.  I would clean and paint.  Then they would be reinstalled.  Paneling looks really slick, but is not practical for my space.  There is too much wall mount stuff to work around.

I do want to upgrade the lighting.  The Barrina solutions on Amazon are easy to install, reasonably priced and a very nice upgrade.  I typically would train during the day time, but this is more for completeness sake.

I do not want a television or speakers.  The garage being right below my daughter room, really does not need anymore noise than me dropping weights.  I have used a blue tooth speaker in the past, but currently I prefer playing Sirius XM radio through an Amazon Alexa device.

I will stick with stall mats.  My garage is too uneven to consider flooring rolls unless I got a screaming deal on materials and professional installation.

First step will be to layout the space again and make sure I still want everything where it is currently located.  I have to work around the garage door and window.  The biggest fixed items are yoke, pull-up bar, mass storage system and plate holder.  Everything else floats.  An ideal space would preserve an 8x12=96 square foot space for workouts with everything stored in the remaining 200-96 = 104 square feet of space.





Metcon

Thursday, January 27, 2022

CFG - Lacey

1200 - 8 of us

Crossover Symmetry

Warm Up

row
hip hammy flow
air squat
hrpu
straight leg sit up
prone raise and press

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
30 Burpees Over Rower
20 Dumbbell Thrusters (40/25 lbs)
10 Strict Knees to Elbows

This was as rough as advertised.  It was just grunt work and I only had to scale the thrusters.  I used 20# for the dumbbells.

Round 1 ~ 12 min
Round 2 - 13 min
Round 3 - with last 5 minutes, I finished the row, 40 DU and 8 burpee over rower

Row was around 2:30
DU were around 1:30 in 2-4 sets
Burpee took the longest at a smooth steady pace
Thruster were 10/6/4 and 7/7/6
K2E was 5/5 and 3/3/2/2

I was very pleased with the pacing and consistency.

Wednesday, January 26, 2022

Skill - Metcon

Wednesday, January 26, 2022

CFG - Lucas

1200 - 12 of us

Crossover Symmetry

Warm Up

row
scap push up
toy soldier
reverse snow angel
glute bridges
dead bug

Weightlifting

Every 2 minutes, for 18 minutes (3 sets of each):
Dumbbell Death March (20 reps)
Tempo Push-Ups (12-20 reps @ 1111)
Supinated-Grip Pull-Ups (6-8 reps @ 21X0)
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

I did the march with 25# DB and that felt good.  I got 14 push-ups each round with good tempo.  Pull-ups were done pronated and with poor tempo.  6 unbroken then 5/1 and 4/1/1

Metcon

Metcon (2 Rounds for time)

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

I scaled to 600 m row in just under 3 minutes.  20 Hanging Knee Raise (12/8) and 40 unweighted alt reverse lunge unbroken.

Round 1 - 5:48 (rest to 11:36)
Round 2 - 5:57 (finished at 17:33)

Finished with foam roll on hamstrings.

Tuesday, January 25, 2022

Equipment Provenance

As a coin collector, I often take a coins provenance into consideration when purchasing pieces for my collection.  If a coin can trace its history through collectors and auctions, it means just as much as condition and rarity.  The type of coin is table stakes, but not all US dimes dated 1820 are equal to a collector today.

With that being said, I have pieced together my home gym first by function with basic flooring, rack, bench, barbell, plates and dumbbells.  Function has expanded to include crossfit, strongman and cardio training.  Finally, miscellaneous items were added for convenience and decor in the form of storage, timers and core benches.

I was a bit of a brand snob, always seeking out premium brands such as Rogue Fitness, Concept2 and Eleiko.  This was a consideration for resale; as my light home duty use would not cause equipment failure, whether they were cheap Walmart weights or premium Rogue Fitness plates.

I got hooked on vintage Made in the USA after coming across some York roundheads and then picking up vintage York 45's, 35's and 5's.  At this point, I would certainly like a full set, but cannot seem to find 10's or 2.5's.  On a whim (and since they were in stock), I grabbed some current Made in China 2.5's from York and have to say that the quality and finish is very impressive.  The accuracy leaves a bit to be desired and they weighed in at 2.593, 2.562, 2.561 and 2.521 pounds.  I could care less about a accuracy of +4%/-0%.  On change plates this is especially a non issue.  Even my Eleiko change plates were 2.544 and 2.547 pounds each (those retail for for $48/pair vs $10/pair), but they do look oh so choice.

As it turns out, Made in the USA does not mean that much to me, but provenance still does.  If I bought equipment from a Mr. Colorado or from Zuver's Hall of Fame Gym, I would regard it as something special even though functionally it does not matter to me.  In fact, I will often seek out local crossfit gyms that are clearing out equipment.  The color on my ab bench seems to indicate it came out of Aspire Fitness and my back extension started off at Impact Sports Performance, before residing at Regis University and then to my garage.

I do appreciate best in class design and will continue to seek that out.  My Eleiko 20kg bar was Made in Sweden.  If I buy a powerlifting bar, I will probably opt for a Texas Power Bar.  Rep Fitness equipment is all imported from overseas.  Rogue Fitness is a mix, but they strive for Made in the USA.  I sought out Raptor because they are a local Colorado fabricator, but I have no idea where they source their steel.  I still seek premium brands such as Powerlift, Sorinex, Rogue Fitness, Iron Grip, etc, but am not always willing to pay premium prices.

Sometimes variety is just as important.  For example in filling out my dumbbell set which currently stops at 35#, I would like to add Pro Style dumbbells, Thompson Fat Bells and Iron Grip dumbbells.  In a perfect world, I would find 40's, 45's and 50's for $2/lb in secondary markets.  If I were willing to pay $3-$5/lb I could always buy retail.

There is something to be said for a matched set.  There is also something to be said for an interesting yet functional home gym.

This post was prompted as I debate when (not if) to buy SYQQ collars.  I love the design and back story and do not care that they are currently fabricated in China.

Mutt Bar


I vaguely recall seeing this bar and have never worked out with it, but one recently popped up for sale on Facebook Marketplace from Elissa on 1/25/2022.

Retail is $124.50 and tax and shipping takes the price to $169.41 so the Facebook Marketplace price of $75 is a good value.

The question is what would I do with this and do I want to store yet another odd size piece of equipment in the gym.  It seems to bridge a tricpes bar and ez curl bar into a fixed bar cast platform that could certainly be a big plus in a commercial training facility.  There are way to many idiots who cannot clip their weights or keep a bar steady.

For me, it would be took much of a uni-tasker as I rarely do accessory work at home and would be better off buying a triceps bar for 1" plates.

Back Squat - Echo Bike

Tuesday, January 25, 2022

CFG - Lacey

1200 - 5 of us

Crossover Symmetry

Warm Up

jumping jacks
lateral lunges
banded side step
banded air squat
banded glute bridge
cat cow
jump squats
pigeon stretch
calf stretch

Weightlifting

Take 25 minutes to build to a 1-RM Back Squat

Back Squat 

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

I warmed up with 45-95-135-165 and then did a doubles at 195-215.  Made 225 & 235, failed 245#.  Coaching cue - 3 points of contact with each foot and drive through triangle on upper back.

Metcon

Metcon (Calories)

"AB-3"
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today

This was as tough as advertised and I completed 57 calories.  I could have done a better job pacing.

Inversions

2 HSPU to 2 abmat
1-1-1 HSPU to 1 abmat
.

Iron Grip urethane dumbbells - Littleton



$3/lb FIRM will NOT split the package:

IRON GRIP commercial urethane weights in like-new condition:

40lb pair dumbbells
50lb pair dumbbells
60lb pair dumbbells
80lb single barbell

These all have the upgraded XL "wide grips" in stainless-steel.

$1140 cash firm no trades..these are $5/lb. new and MADE IN USA.

I was watching a gym tour which had Iron Grip dumbbells at 105 and 125# (460 pounds for $500) which was apparently a screaming deal.  Considering this guy wants $3/lb firm, I am starting to believe that.  I would love the set and would probably pay $2/lb (380# x 2 = $760), but that seems crazy.

Monday, January 24, 2022

Snatch Technique - Metcon

Monday, January 24, 2022

CFG - Lacey

1200 - 12 of us

Crossover Symmetry
Foam Roll

Warm Up

inch worm plus push-up
pass through
kang squat
side lying windmill
bootstrap
reverse snow angel

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch 
(3-second pull from the floor to mid-thigh, then snatch.)

I worked up from 55-55-60-60-65-65-65-65

Metcon

For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run

Scaled to 45# snatch.  Row around 4:45, snatch 10-7-7-7-7-6-6 (9:25), quick 800 m finishing in 14:11

Sunday, January 23, 2022

Swim - SLIPS - Metcon

Sunday, January 23, 2022

Carmody

1000

Swim

800 FR
100 BA
100 BR
200 FR
--
1200 total (33 min)

SLIPS

Hip Hammy, Wrist Mobility, Down Dog

Scales - 4 x 30 seconds

L-sit - 4 x 6-8 seconds tucked

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

Plank - 2 minute hold

Metcon

For time

1000 m run

5 rounds of
10 alt rev lunges
10 air squat
10 abmat sit-up

1000 m run

22:10

Programming from Hey Buddy (CFG Supercharged Sunday)


Saturday, January 22, 2022

10K Row - Bench Press

Saturday, January 22, 2022

Home Gym

1100

10K Row

52:07.3 - This sucked and I felt my ass going to sleep, however, I was pleased with the workout and the effort.  My first half was 25:29 and I slowed down considerably on the second half.

Bench Press

8x95
8x115
5x135
5x145
5x145
5x145#

I broke out my new to me York plates.  There is something about steel that is nostalgic and magical compared to modern bumper plates.

EMOM

Finished up with a short 10 minute EMOM with 2 stations

Station 1 - 10 sit-ups at 10 degree angle
Station 2 - 3 pull-ups

Thursday, January 20, 2022

Metcon

Thursday, January 20, 2022

CFG - Lacey

1200 - 12 of us

Crossover Symmetry
Foam Roll

Warm Up

row
inch worm
down facing scorpion
scap push-up plus push-up
down dog cobra
kang squats

warm up for pull-ups

Metcon

Every 7 minutes, for 35 minutes (5 sets) for times:
500/400 Meter Row
12 Chest-to-Bar Pull-Ups
12 Burpees to a 6" Target
500/400 Meter Row

I scaled to 400 m rows, 6 C2B per round, and 10 regular burpees per round finishing in:

5:45
5:55
5:57
5:55
6:03 (29:38 Total)

I was very pleased with the consistency.

Wednesday, January 19, 2022

Christine - Accessory

Wednesday, January 19, 2022

CFG - Lucas

1200 - 12 of us

Crossover Symmetry
Reverse Hyper
Foam Roll

Warm Up

2 minute row
leg swings
lcr toe touches
bird dogs
hamstring marches
bunny hops
ankle drivers

barbell warm up

Metcon

Christine (Time)

3 Rounds for time: 
500m Row 
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Deadlifts at 195#  seemed heavy and I scaled to 165#.  I got quick sets at 7/5 then 6/6 and 6/6.

Round 1 - 5:25
Round 2 - 5:35 (10:50)
Round 3 - 5:20 (16:10)

Weightlifting

Three sets of:
Barbell Glute Bridge ( 8 reps @ 20X1) - 165# - No Tempo
Rest 60 seconds
Side Plank ( 45 seconds each side) - 30 seconds each side
Rest 60 seconds

Tuesday, January 18, 2022

Barbell and Weights



Perform Better plates, Barbell and Landmine attachment being offered for $150 by Michael Newell (Facebook Marketplace, Lakewood).  That is 160# of weight, plus a barbell and landmine handle. Conservatively putting the bar and handle at $50, that works out to $0.62 per pound for a reasonable set of bumper plates.  Perform Better has premium prices for facility outfitting, but is not a popular brand in the secondary market or a collectable brand in the vintage market.  

Do I want to scoop this up and list in the hopes of making $90 (45# pair) + $50 (25# pair) + $50 (barbell) = $190 less $150 cost = $40?  The answer is no.

Monday, January 17, 2022

Swim - Weights

Monday, January 17, 2022

Carmody Rec Center

1200

Swim

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

34 minutes

Weights

Bench Press

95-115-135-155

Strict Press

45-75-95-105

DB Alt Biceps Curls

20-25-30#

20 minutes

Gym Equipment Sales Ramping Up

I have seen a ton of gym equipment hitting Facebook Marketplace and Craigslist.  I am not sure if I am looking more or if people are selling more, but I have seen Olympic weights from $0.50 to $1.00 per pound.  I have seen a similar range for standard weights, but those are not selling nearly as quickly.  I have seen more obscure items going for $0.25 to $0.50 of retail including a Titan Log Multi-Grip bar for $50.

I would not say the flood gates are full open, but the market has definitely shifted from the point where $1.25 for iron plates and $2 for bumper plates was the norm.  Unique items could often be purchased at 80-100% of retail with the only savings being shipping.

I am in the fortunate position to already own all of the gym equipment for my home gym.  The last items I have picked up have all been nice to have items like dumbbells, ab bench upgrade and a weight tree.

The non-vintage items on my wish list include collars, Crossover Symmetry, and Thompson Fatbells.

The vintage items on my wish list have whittled down to 25#, 10# and 2.5# York plate pairs.

I am sure that list will evolve over time, but the reduced list has forced me to walk away from Standard Barbell and off brand weight plates, even when offered at $0.50 per pound.  It has also got me trolling eBay.  Before I go the eBay route, I will probably do in search of (ISO) posts on Vintage Weightlifting Swap.

From Vintage Weights and the History of Physical Culture - Facebook Group:

VINTAGE OLYMPIC PLATE LIST:
Zuver DD (45 / 150 / 100 / 200 / 50)
Berg DD
Jackson DD (Gen 1 - no spokes)
York DD Gen 1
*Roberts Barbell Big Wheel (standard) 
Jackson DD (1-A / Gen 2 - spokes)
York DD Gen 2
York DD (75 / 20kg (milled) 
Jackson DD (Gen 3 - lead pockets) 
Weider DD (Gen 2 - spokes) 
Paramount DD (flat / curved edge) 
Gibson DD
Jackson 100
York DD 25 / 35 
Eleiko Gen 1 (Iron Plates) 
York DD Gen 3 / 4 
York University of Hawaii Rainbow Warriors 
York Iron Island
Eleiko Gen 2 (Iron Plates) 
Berg Double Sided
Good
Mars DD
Ivanko OMC DD
Iron Man DD
Strong 
*Sid’s Barbell / Sid’s System (standard) 
Marcy DD 
BFCO DD
York 45 kg 
Rekordnaia Stanga
Schmidt DD
Viking Barbell 
Dan Lurie DD
American Gym Co DD 
York Milled Kg
Sisco DD
York Disney
Schisler Eagle Head DD 
Thor DD
Image Barbell kg 
Cougar DD 
Unbranded Ivanko DD (M-Series)
World Class / Cybex 
Ben DD
Universal DD
Superior DD
Schisler DD
Billard DD
International DD (Bullseye/ Regular)
York Milled (Pre USA / USA) 
Unbranded Skinny Script DD
Lou Ferrigno 
Jack LaLanne / Legacy DD

5-50# DB set = 275# (550 total)
55-100# DB set = 775# (1550 total)
5-100# DB set =  1050# (2100 total)

Sunday, January 16, 2022

Deadlift - Run

Sunday, January 16, 2022

Home Gym

1100

Warm Up

Hip Hammy
Down Dog Cobra
Cat Cow
Romanian Deadlift

Deadlift

8x135
6x185
4x225
2x255
2x285
1x315
1x325# (felt smooth and controlled)

30 minutes total

Run

2.01 miles (11:26 pace; 23:03 moving time) run. 2 laps around the neighborhood plus around the cul-de-sac.  Felt pretty good.  Weather was in the mid 40's.  I ran in shorts and a t-shirt, but could have used some light gloves.

Swim - Skill

Saturday, January 15, 2021

Carmody Rec Center

1030 

Swim

500 FR
500 FR
200 FR
50 BA
50 BR
50 BA
50 BR
--
1400 total (37 minutes)

While at the rec center, I decided to tack on some movements, I typically do not do or have access to:

1000 meter ski erg
dips - 5 sets of 3 reps
incline DB press
10x30
10x40
8x50
6x60
5x70# (it felt pretty damn good to swing the 70# dumbbells up)

15 minutes total workout

--------

At Home I worked out with Ratna

EMOM skill work
1-4 pull-ups - 4-3-3-3
5-8 back extension - 10-8-8-8 (with 10 or 15# plate)
9-12 inversions - hold, then 1-1-1 rep to 2 abmats

12 minutes total workout

Friday, January 14, 2022

Push Press - Metcon

Friday, January 14, 2021

CFG - Lucas

1200 - 9 of us

Warm Up

star jumps
inch worm push-up
banded pass throughs
banded strict press
banded pull aparts
lunge matrix

Push Press (2 reps)

*Build to a heavy but perfect Double

I built up from 100-105-110-115-120-125-130#

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

500 meter row in 2:07+/-
2 sets of HSPU to 3 abmat - 3/1 each round

Thursday, January 13, 2022

Metcon

Thursday, January 13, 2022

CFG - Greg

1200 - 11 of us

Warm Up

2 minute row
inch worm push-up
bunny hops
alt v-up
kang squat
cat cow

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 10-12 Calorie Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest

10 calorie rows
Worked on DU - 24-25-21-25-25-21
Kipping leg raises - 15 reps per round in 2 sets
(25# DBs) Devil's Press - 8-7-6-6-6-6

Lagniappe

2 x 8 reps reverse hypers 90#

Wednesday, January 12, 2022

Durbin Durco St Louis



Found a couple of Durbin Durco Weight plates on Facebook Marketplace for $1/lb.  If I were a collector, I would quickly go out and grab these for $100.  They are likely from the 1960's and were originally sold red.  Being offered by Sonya Barrera listed January 8.

Front Squat - Metcon

Wednesday, January 12, 2022

CFG - Open Gym

1230

Warm Up

Hip Hammy
Wrist mobility
90/90
Front Rack warm up

Weightlifting

Take 20 minutes to build to a 1-RM Front Squat

Front Squat 

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

I built up from 20-40-60-70-80-85-90kg and failed at 95kg.  Heavy for today was 198#, 12# shy of my 210 max

Metcon

Three rounds for time of:
Run 400 Meters
8 Front Squats

Suggested loading was 205/105 or 75-80% of 1RM, I scaled to 105# which was a good weight for today.  I finished in 10:25 with runs between 2:30 and 2:40 and unbroken front squats.  

Metcon

Monday, January 10, 2022

CFG - Lacey

1200 - 9 of us?

Warm Up

Metcon

Metcon (Weight)

Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans (or 10 Dumbbell Hang Squat Cleans)

I did 300 meter rows and the following cleans:

8 rounds at 115
2 rounds at 125

Total Load = 2340#

Finished with Reverse Hyperextensions

Plate Storage





I have been on the hunt for plate storage and there is quite a bit out there for around $100.  

The Cybex is what I am planning on.  Being offered by Mike Cayton (Facebook Marketplace) in Brighton listed for $150 and willing to take $100.  I purchased this 1/13/2022.  It was in perfect condition.

The Hammer Strength was in Castle Rock for $100 and sold quickly.  I inquired, but pick up would have been tough.

The Tuff Stuff model is interesting as well and offered via Craigslist for $125 in Arvada.  I like that one, because I could have the heavy plates facing me, but the lighter plates are harder to access.

Ab Bench



I came across a great Hoist Fitness CF-3264 Ab Bench being offered by Tiffany Proust (Facebook Marketplace in Golden).  It looked like something out of Aspire Fitness that went out of business and in my conversation with the seller, it was indeed salvaged from a gym.  It was being offered for $150 and despite the large foot print, I felt compelled to pick it up.

That means the Universal Ab Bench is now listed on Facebook Marketplace and will hopefully find a buyer in the next few days.

UPDATE:  The Universal sold for $20.  I really like the stability of the new bench, but it is a large footprint.

Ivanko Ivanko!

 



I seem to have come across a bunch of Ivanko Olympic Plates.  

The first image is from Ryan Bennett in Littleton (240 - 45-35-25-10-5) and listed for $300 firm on 1/11/2022.  Great price for plates in good condition.  $1.25/lb for Premium plates.

The second set of images is from Joey Malagon in Arvada who is selling a Russian Bar and sent pictures of these plates which he says are complete, decades old and 255# (45-35-25-10-5-5-2.5-1.25).  Not for sale, but considering offers.  

Tuesday, January 11, 2022

Accessory - Metcon

Tuesday, January 11, 2022

CFG - Lacey

1200 - 7 of us

Warm Up

Deadlift Jumps
Down Dog Cobra
ATY
LCR Back Bend

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):
Split Stance Single-Leg Deadlifts (10 reps @ 30X1 (Left Leg)) - 25# good tempo
Split Stance Single-Leg Deadlifts (10 reps @ 30X1 (Right Leg)) - 25 # good tempo
Barbell Hip Thrusts (6 reps @ 30X1) - 155# marginal tempo
Reverse Snow Angels (20 reps (slow and controlled)) - 12 reps each round, good speed

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 3 Strict Pull-Ups
9 Russian Kettlebell Swings (32/24 kg)
18 Goblet Alternating Reverse Lunges (32/24 kg)

I scaled this to strict pull-ups, 24kg RKBS and unweighted reverse lunges and finished 6 rounds + 20 reps in the 12 minute cap.  Good scaling options.  All movements were unbroken.

Benjamin Beaulieu - Amazing Vintage Collection

Standard
  • Roberts
  • Ironman
  • York
  • Bur-Bel
  • Weider
Olympic
  • Billard
  • Wallingford
  • Zuvers (5)
  • Schmidt
  • International
  • Schisler
  • Ben
  • American Olympian
  • Marcy
  • Jackson
  • York (of multiple eras)
  • BFCO
  • Paramount
Ton of dumbbells including round heads, bun heads, globes from York and others.

I was first impressed that the entire collection had been assembled in one year and during a pandemic from December 2020 to December 2021.  Next, I was impressed by the size of the collection.  Finally I was impressed by the rare items such as Zuver's 5 pound plates and Jackson plates.  These are rarely offered for sale and are often prohibitively expensive for most collectors.

The collection shows excellent stewardship with a blend of refurbished and seemingly original plates that have yet to have the dust knocked off.  I hope Benjamin continues his vintage journey.

Craigslist Posting in Frederick reposted 1/10/2022

I made note of this gym as it has a lot of similarities to mine (J-box, bumpers, iron, pull up bar, rings, atlas stones, kettlebells, technique bar).  Striking.

Originally posted 3 weeks ago (mid December 2021 and reposted 1/10/2022)

Selling a bunch of weightlifting / CrossFit / Powerlifting equipment which is in great shape and has always been indoors in a garage. Yes some of these items might not be much below MSRP on some things but they are weights. They don’t deteriorate when treated right. These are also readily available for serious buyers for pick up. Items include products names from Rage Fitness, Rep Fitness, Rogue Fitness, and Again Faster for the bigger names.

AS THINGS ARE SOLD, THEY ARE DELETED BELOW:

I put the names of everything if you feel the need to research the prices.

If you buy the whole thing we can certainly throw in extras and discount some for sure.

Kettle Bells (all with the larger competition style handles)
Rage Fitness 8kg/18lbs : $30
Rage Fitness 16kg/35lbs : $60
Apollo 20kg/44lbs : $75
24kg/53lbs : $90

Small Steel Plates for Barbells : Priced Per Pair
2.5lbs Again Faster (1 Pair of each) $10
5lbs Again Faster (1 Pair of each) $25
5lbs Fitness Gear (1 Pair of each) $20
10lbs Again Faster (1 Pair of each) $40

Rage Fitness Olympic Rings and Long Straps $50

E-Z Barbell $50 (Unknown Brand)

15lbs Technique Bar Again Faster $100

Rogue 9 Bar Holder (Old Style when you look on the Rogue website) $100

Rogue Fat Boy Sled with Strap $150 for both

Atlas Stones 115 lbs and 95 lbs. $75 and $65 respectively.

Stackable jump boxes one 8 inch : $35 and two 12 inch boxes : $100 each

Ab Mat / Rogue : $20 / Get Rx’d $20 / Rage Fitness $15





Monday, January 10, 2022

Metcon

Monday, January 10, 2022

CFG - Lacey

1200 - 9 of us

Warm Up

2 min row
2 min stretch
pvc pass throughs
pvc front squat
banded monster walk
banded glute bridge clam shell
cat cow

warm up clean with barbell

Metcon (Weight)

Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans (or 10 Dumbbell Hang Squat Cleans)
Note loads successfully lifted and sum them for your total score.

I did the full 300 meter rows in about 1:20 and then took 20 seconds per lift which gave me 1 minute rest between rounds.  8 rounds x 115# + 2 rounds x 125# = 2340#.  I felt confident at this weight.  If we repeat, I would likely go 5/5 between the two weight.


Back Squat - Cleans

Sunday, January 9, 2022

Home Gym

Hip Hammy flow

Back Squat

5x95
5x135
3x165
3x185
2x205
2x205#

Squat Cleans

2x65
2x85
2x95
2x95#

I finally received my new Eleiko Barbell and just wanted to play with it.  It is beautiful with good knurling, passive center knurl and a great feel.

35 minutes total workout.



SLIPS - Bench Press

Saturday, January 8, 2022

Home Gym

SLIPS

Stretch - foam roll, hip hammy

Scales - 4 x 30 seconds

L-sit - 4 x 10 seconds

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

Plank - 90 second hold

Bench Press

8x95
6x115
5x135
4x145
3x155
3x155#

plus 65# standing curl between sets

Pull-ups + Back Extension

5 rounds of 3 Pull-ups + 8 Back Extensions

60 minute total workout

Friday, January 7, 2022

Deadlift - Metcon

Friday, January 7th, 2022

CFG - Lucas

1200 - 11 of us

Crossover Symmetry
Foam Roll

Warm Up

burpees
hamstring sweeps
face up scorpions
toy soldiers
box jumps
toe touch / back bend
pause glute bridge
bird dogs
dead bug

Weightlifting

Every 2 minutes, for 24 minutes (8 sets):

Deadlift 
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

I built up from
8x135
6x185
4x225
2x255
1x275
1x295
1x315
1x325 - Matching my lifetime PR from 2016!


Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

I scaled this to 155# deadlifts (48% of today's 1RM, target was 65% or 210#).  I also used a 20" box.

I completed 4 rounds + 14 reps.  The deadlifts were taking around 30 seconds, but the box jumps were slow and I was averaging around 1:45/round.

Lagniappe

3x10x50# reverse hyperextensions

Thursday, January 6, 2022

Metcon

Thursday, January 5, 2022

CFG - Lacey

1200 - 10 of us

Crossover Symmetry

Warm Up

foam roll
bear crab rotation
scap push-up
shoulder swimmer
star jump
face down scorprion
triceps puppy dog
down dog + cobra
scap pull-up
movement prep

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Rowing for Calories
Minute 4 – Single-Arm Alternating Dumbbell Snatches
Minute 5 – Ring or Stationary Dips
Minute 6 – 40 seconds of Front-Leaning Rest
Rx= Movements performed as written and an unbroken 40 second FLR

I had to scale several movements.

Strict Pull-ups - 8-6-6-6
SHPU (3 abmat) - 2-2-2-1
Row - 10-10-10-10
SA Alt DB Snatch (50#) - 8-6-6-6
Ring Dips - 5-4-4-4
Front Leaning Rest - broke 40 seconds into 2-3 sets - 0-0-0-0

Overall a really good workout, but more of a test for me.  116 total reps.

Spent a few minutes massaging triceps after class

Le Master Barbell



 

These things are bad ass and certainly pay homage to Zuver's goal of bigger and better.  Do I want a pair? Yes.  Would I prefer a pair of Zuver's or Arnold Classic Plates?  Of course.

At $270 for the pair plus $50 shipping plus $20 tax, my delivered price is $341.81 or $3.80 per pound.  

The nearest equivalent are Rogue Deep Dish plates at $165 plus $60 shipping + $17 tax, my delivered price is $242.57.

The Le Masters are absolutely worth the additional $100.  Made in Southern California by a small company that I would like to do business with. 

1.95 inch thick versus 1.97 inch thick for the Rogue Plates.

I may have to order a set of these.  Worst case scenario, I could sell for minimum $1/pound and more likely $2/pound for a loss between $150 and $250.

--------

I know that I will find interesting and cool workout items this year.  I already have $60 earmarked for some standard plates and $140 earmarked for SYQQ collars.  This is really not that much more at $340, but I would like to keep the spend under $1000 for the year.  The only other item creeping up on the wish list is an "Original" Texas Power Bar at $300.  Planned spend is:

$130 york round head
$60 Ironman 25# standard plates
$140 SYQQ collars
$340 Le Master 45's
$300 Original Texas Power Bar
$200 Thompson Fatbells
$230 Crossover Symmetry
--
$1400 Total - Yikes

Wednesday, January 5, 2022

Vintage Strength Training Equipment


I have made the mistake of wondering down the Vintage Strength Training rabbit hole.  It started innocently enough with a request to join the Vintage York Barbell Owners Page.  Then I started researching the threads and finding a plethora of information.  That plethora of vintage brands and collectibles got me searching Facebook Marketplace which alerted me to Ironman Barbell plates in my area.  My zeal to support the online forum, led to my getting scooped on the plates, but now I am looking to join Vintage Weightlifting Swap.

I do not really have a vision for my strength training curiosities.  Ideally, it would include strongman implements like globe barbells, inch dumbbells, globe dumbbells, anvils and scale weights.  It would include vintage plates from Zuver's, Jackson, York among others.  The unfortunate caveat is size and cost.  

Size is the greatest limiter.  My current space could probably take in another 1000 pounds, but I do not want my collection to impede my workout space.

Cost is a bit of a limiter.  I would like to keep oddities and curiosities under $1000 annually and $10,000 in total.  I would be willing to stretch this budget if the right opportunity came along.  I am really not sure about buying/selling from Ebay.  I do not know of auction houses that offer these kind of items.  I would like to just build up my knowledge base and purchase interesting items for $1 per pound if possible.  If I come across a premium item that I can authenticate, I would certainly be willing to stretch.

The opening image is from Ironman Barbell.  Peary Rader founded the company in Nebraska and published Ironman magazine.  He sold plates up to 50 pounds in the 1950's.  An interesting bit of physical culture, but not sure what they are worth.  The guy scooped the (4) plates offered to sell me (2) at cost.  A good lesson learned that the early bird catches the worm.

The world of vintage strength equipment still feels like the wild wild west.  There are interesting offerings on Ebay and Craigslist.  There are dedicated Facebook groups and other forums.  Depending on what region of the country you are in, you will find California stuff like Billard, Nebraska stuff like Ironman, East coast York equipment.  $1/pound is the bare entry point for standard plates.  $2/pound for York dumbbell pairs is standard.  The biggest pain in the ass with fitness equipment is shipping.  Or course if something is interesting enough it is worth the drive.

Pause Split Jerk - Metcon

Wednesday, January 5, 2022

CFG - Lacey

1200 - 9 of us

Crossover Symmetry
Foam Roll

Warm Up

jump rope
inch worm
banded pass through
banded strict press
band pull apart
plank rotations
4 position lunge

Weightlifting

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

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 
*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

105-115-115-120-125-125#

Metcon

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

I scaled the DB weight to 30# and was prepared to scale reps.

2 min DU - 63
4 min 60x30 DB push press
4 min 40 DB push-ups (3-2-2-2-2 then singles)
2 min SU - 170

York Roundheads

York Round Heads

I finally purchased a pair of 20# York Round Heads.  They were purchased from Eric via Facebook Marketplace for the high retail price of $2/lb.  I grabbed the 25# as I am approaching a 25 year anniversary of freedom from alcohol.

The dumbbells have patinaed very nicely and I am excited to have them in my home gym.  The 25# actually has a cud around the Y in York.  I am not sure if the term cud even applies to dumbbells.

Updated Gym Picture 1/5/2022
York Blob purchased for Grip Training

As my home gym is again approaching $7K, I am asking the question, what should a home gym cost??  

The basics of (4) stall mats, power rack, 20kg barbell, 300# plates, bench, (2) pair dumbbells could be as cheap as $1600 with a mix of new and used items with stall mats at $160, a used rack at $400, a decent bar at $300, $1.50 per pound for plates, $125 for a used bench and $1 per pound for dumbbells.  I am over double that.

Cardio can be as cheap as a jump rope at $10.  Assault bike is $600.  Concept2 items are around $900.

Everything else in a home gym is really customization for competition or sport.

I have Crossfit items including abmats, jump ropes, kettlebells, parallettes, plyo boxes, rings, climbing rope, wall ball, pull-up bar and weight vest.  Nothing would be included in a gym without functional fitness.

I also have Strongman equipment including the Yoke, Atlas Stones, and sandbag.  I have unfortunately been perusing Farmer's Carry Handles and a Hungarian Core Blaster on secondhand markets.

I have somehow started piecing together Martial Arts equipment that incorporates rotational strength.

Finally miscellaneous items.  A home gym should include some resistance bands, a clock and decorations.  This can cost between $100 and $200 and is well worth the money.  I am tipping the scales at over $1000 with a $400 storage system, commercial hip extension and random items.

The answer I have arrived at is for most people $2000 is sufficient.  For my $7000 home gym, it is $3000 for basics, $1000 for cardio, $1000 for Crossfit, $1000 for Strongman, and $1000 for Miscellaneous items.


Tuesday, January 4, 2022

Farmer's Carry Handles

 



I wish I had a need for Farmer's Carry Handles because these things look awesome.  The welding looks clean and I could load them up with my Hi Temp bumpers and take them for a walk.  Being offered by Alec Segal in Littleton for $75 (via Facebook Marketplace, listed 1/3/2022)

Front Squat - Metcon

Tuesday, January 4, 2022

CFG - Greg

1200 - 10 of us

Warm Up

mtn climbers
quad stretch
figure four stretch
side lying windmill
row
cat cow
pass throughs
kang squat
front squat

Weightlifting

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

Front Squat 
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

Working off of a 200# estimated 1RM, I went 140-150-160-170-180-185#

Metcon

For time:
75/50 Calories of Rowing
50 Burpee Box Jump-Overs (24″/20″)
75/50 Calories of Rowing

I did 50 calorie row in about 4:15
I did 32 x 20" BBJO in about 6:30
I was capped 48 calories into second row at 15:00 (last 2 calories took me 6 seconds)

Monday, January 3, 2022

Snatch Complex - Metcon

Monday, January 3, 2021

CFG - Lacey

1200 ~ 9 of us

Crossover Symmetry
Foam Roll

Warm Up

air squat / snatch lift off
quad / hammy
ankle driver
90 / 90 sit through
pass through
pvc ohs
side lying windmills

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch 
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and prepare for the workout.

I worked up from 55-55-55-60-60-60-65-65-65-70#

Metcon

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

Scaled to 65# and hanging knee raises.  3 Rounds + 6 Reps.

Lagniappe

2x8x50# reverse hyper

Home Gym / Strength Museum

With the purchase of a new 20kg barbell, you would think that my home gym journey would be complete.  You would be mistaken.

My home gym is now starting to blur the line between a tool and an archive.  I was inspired by the Sorinex Museum of Physical Culture (which was inspired by the Stark Center at the University of Texas).

As a result, I started looking for Vintage York Dumbbells which are functional and a nod to the past.

In a similar vane, I will be seeking out milled Jackson plates, York plates and other Olympic deep dish plates from eras past.  While I doubt I will come across a pair of Zuver's, I would be happy to throw money into the auction ring to own a piece of history.

Until then, I will continue to curate my gym with new and vintage, novel and mundane to continue to build out a space that is not only functional, but inspiring as well.

My short wish list includes Sorinex 40# Center Mass Bells and SYQQ collars.

I would like to own a Texas Power Bar.

I would also love to own custom equipment from the Purdue athletic training center or other customized equipment to which I have a personal association.

I would also like to get some Team Gupta stickers to customize the equipment I already own.

Swim

Sunday, January 2, 2022

Carmody Rec Center

1100

Lap swim

5x200 FR - IN 4:15-4:30; 0:45-1:00 rest between intervals
1x50 BA
1x50 BR

I tried out the pool swim setting on the Garmin and it worked great, except I somehow paused my workout and only captured 300 yards.

31 minutes total workout

Home Gym

1800

Evening Walk

0.65 mile (13 minutes)

This felt like a huge win for me as I am not a fan of walking, do not like to train outside and especially do not like training in the cold.  I am looking forward to keeping this up.

Saturday, January 1, 2022

75 Hard

CONFIDENCE
SELF-ESTEEM
SELF-WORTH
SELF-BELIEF
FORTITUDE
GRITTINESS

Crossfit Golden is coordinating a mental toughness challenge which calls for (6) daily activities developed by Andy Frisella called 75 Hard.
  • Take a picture of yourself
  • Drink one gallon of water
  • Stick to a diet
  • Perform 2 x 45 minute workouts
  • Read 10 pages of non-fiction
  • Consume no cheat meals or alcohol
Some of these are seem harder than others and certainly depend on the individual.  I am a big believer in atomic habits and agree that a change of identity, no matter how slight or how dramatic is vitally important.

I occasionally come across people who ooze confidence, self-esteem and self belief.  Those are often, but not necessarily the people who ooze fortitude and grittiness.  It seems like a combination of life experience and mental toughness.  An attitude that I control my own destiny.

In the past, I was wired for the opposite.  I randomly meandered through life grabbing a goal as the next expected step, taking on the hobbies of people I met or selecting as if perusing a menu.  What to do after high school?  Go to college.  What to do after college?  Get a job.  My friend runs track, I will join him.  I did scouting in Pennsylvania, I should do scouting in Tennessee.  There seem to be some jobs in manufacturing and civil engineering.  Let me apply and see what happens.  I bought a triathlon bike, lets do a triathlon.  I found a Groupon for Crossfit, lets try that.

Atomic habits pairs well into this path as I am a big believer that what I focus on, grows in my life.  When I spend my time watching Crossfit videos and gym equipment reviews, I buy more gym equipment and workout more frequently.  When I spend my time meal planning, trying new recipes and drinking more water for health and performance, I will be healthier.  When I spend my time learning new games and planning activities as a family, we become closer.  When I spend my time working late and on weekends, I am more successful at work.
  • Picture - In the morning, while waiting for the shower to warm up
  • Drink one gallon of water - Fill up my Nalgene and keep it handy
  • Diet - No snacking between meals.
  • Two 45 minute workouts - I think that should be OK, but the challenge for me, will be one outside.  Ratna and I have talked about walking and I can do that.  I need to keep my boots, coat, glove and hat handy.  There is no bad weather, only bad clothing.
  • Read 10 pages of non-fiction - I need to have a book handy.  I am not sure what, but I want it to be professionally oriented.  Although, I do have side goals with coin books and religious books.
  • No cheat meals or alcohol - Not sure what to do with this one.  I want to avoid rabbit holes, and alternatively may cap my screen time in the evening with a two hour timer?
I am mentally tough.

Bench Press - Metcon

Friday, December 31, 2021

CFG - Lucas

0830 - 8 of us

Crossover Symmetry
Foam Roll

Warm Up

jump rope
scorpion
shoulder swimmer
bench band pulls

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):
Bench Press (4-6 reps @ 20X1  )
Followed by…
Weightlifting
Every 2 minutes, for 4 minutes (2 sets):
Bench Press (Max Reps @ 90% of today’s heaviest set  )

I worked up from

115x6
120x6
125x6
130x5
130x5

maintaining good tempo.

For max reps, I dropped to 115# and managed 10 and then 8 reps.

Metcon

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

This was tougher than I expected.

Round 1 - 30 DU-20 sit-up-5/5 matador/bench dips-15 PU
Round 2 - 25 DU-20 sit-up-5/5 matador/bench dips-15 PU
Round 1 - 34 DU-20 sit-up-4/6 matador/bench dips-15 PU
Round 1 - 37 DU-20 sit-up-3/7 matador/bench dips-15 PU

I am glad I worked on double unders.  My timing was good the last two rounds.  I need to work on my dips.  Push-ups were good at 8-2-2-2-1 the first couple of rounds.