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, February 28, 2022

Strict Press - Helen

Monday, February 28, 2022

CFG - Lacey 

1200 - 10 of us

Warm Up

burpees
banded pass through
banded strict press
banded pull apart
inch worm + reverse snow angel
barbell warm up

Weightlifting

Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press (1 rep)
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Weightlifting

110
120
130
135
140 failed

Every 3 minute, for 6 minutes (2 sets):
Push Press (Max Reps @ 80-85% of today’s 1-RM)

8x95
8x95

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

13:15 PR!!! 

Run 1 - 2:18; round 4:17
Run 2 - 2:20ish; round 8:40ish
Run 3 - 2:40ish; round 13:15

Good run pace, kbs were unbroken, pull-ups were quick singles and very taxing.

This is the 9th time I have performed Helen


York Roundheads









Posted by Sean Flynn - Vintage Weightlifting Swap and sold within a week.

Update!  Sold!  

One-stop-shop for a full set of roundheads.  

.5 - 10, 12, 15-100.  All pre-USA with the exception of 3 pairs; .5s, 12s, and 55s.  All heads are tight.  One 65 is bent some.  One 95 is just very slightly bent.  Will not separate any individual pairs.  Asking 6k.  

Rack is not included but can be negotiated along with price.  

Only considering selling in order to take things in a different direction with my home gym.  
* note the 100s on the rack with the patina are not the 100s included.  See the additional picture for the included pair of 100s.

2205 total pounds and $6K is just under $3/pound asking price.  For some reason, the 0.5-12# are very expensive and hard to come by.

The collection was assembled on the east coast in under a year and included thousands of mile of travel.  While there may be more supply on the east coast, there is also a lot more demand.  I come across York roundheads within driving distance that have been on the market a week or more whereas with a large pool of collectors, things disappear within an hour.



5-50# Roundheads in North Carolina asking $1000.  450 pounds.  Rick Tarleton, asking just over $2/pound.  Pretty reasonable, but apparently the 50+ dumbbells are harder to find in good condition and the 0.5-10 and 12 lb dumbbells are expensive.

22.1 Analysis

Looking at the scores on Monday, before all scores are due.  Interpreted for overall men and then men 50-54.

Overall Men

5/6 submitted Rx scores with most of those getting 3 rounds.

Getting over 6 rounds put you in the top half of athletes.

Getting the 9th round put you in the top 10% to move on to the next qualifying round.

50-54 Men

2/3 submitted Rx scores with most of those getting 3 rounds.

Getting the 5th round put you in the top half of athletes.

Getting that 7th round put you in the top 10% to move on to the next qualifying round.

--

My score of 91 reps had me squarely in the bottom rung of athletes who could do the movements Rx, but did not have the conditioning or technique to push into the upper tiers of competitors.

Hofmann Industries 25# Pair

 

These are Hofmann Industries plates.  Being offered by Keli in Centennial.  If still available, I will pick them up this afternoon for $60 ($1.20/lb).

I really do not need these and am kind of on the fence.  I prefer plates that have a better lip on them.

Sunday, February 27, 2022

Carmody 1200 yard swim

Sunday, February 27, 2022

Carmody

1030

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

Back Squat - Metcon

Saturday, February 26, 2022

Home Gym

1200

Warm Up

Crossover Symmetry
Hip Hammy Flow

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 65-70% - 165#
*Set 2 – 3 reps @ 75-80% - 185#
*Set 3 – 1 rep @ 85-90% - 210#
*Set 4 – 6 reps @ 80% - 185#
*Set 5 – 6 reps @ 80% - 185#
*Set 6 – 6 rep @ 80% - 185#
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Metcon

For Time:
1000m run
50 air squats
10 Pull-ups

12:03.  This was modified from Jackie.  The run (substitute for row) took an exhausting 8 minutes.  Air squats (substitute for thrusters) was OK.  The pull-ups sucked and I did not have a count in mind, but stopped after 10 singles.

Friday, February 25, 2022

Crossfit Open 22.1


Friday, February 25, 2022

CFG - OPEN GYM

1100

Warm Up

crossover symmetry
hip hammy
wrist mobility
jumping jacks
movement prep
set up station

Crossfit Open 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

50-lb dumbbell, 24-in box

This was as tough as I expected.  My goal was 4 rounds, but after finishing the first round in 4 minutes, I knew that was not happening.  My final score was 91 repetitions.

The wall walks were tough and the standard makes it really tough.  I only had one no rep and it was in the last round when I came crashing down before getting back to the line.  Coaching cue to get organized just before approaching the line helped a lot.

The DB snatches were relatively easy.  12 reps is not too many and I train with the 50# DB.

The Box Jump overs were smooth, albeit time consuming.  15 reps is no joke and 45 reps certainly ate up a lot of time.

The transitions were long just to get my breath back before pushing forward.  It was a good test Rx and a good workout Rx.

I wore Reebok Nano X1, calf sleeves, elbow sleeves and wrist wraps.

--

R1 - 4:03 (1:01 wall walk, 1:11 DBS, 1:51 BJO)

R2 - 5:06 (1:30 wall walk, 1:29 DBS, 2:07 BJO)

R3 - 4:51 (1:32 wall walk, 1:30 DBS, 1:49 BJO)

R4 - 1:00 for wall walks (missed the first rep on the way down 20 seconds, rested 20 seconds, got last rep in 10 seconds)

Certainly opportunities for conditioning on DBS and BJO.  Wall Walk could use some technique help, but overall much better than last year.

Vintage Weights & Physical Culture

I have really enjoyed following Facebook Groups:

Vintage Weights & Physical Culture
Vintage York Barbell Owners
Vintage Weightlifting Swap

As a lifter, I have more bumpers than I could ever lift.  

However, after following these threads I got hooked on scouring the market for Vintage Iron plates and dumbbells.  Mostly it is the thrill of the hunt.  If I find damn near anything interesting at $1/lb I will purchase it.  Whether that be York round heads, globe dumbbells, branded Olympic 2 inch plates or really unique and interesting to me Standard 1 inch plates (Ferrigno plates with India stamp).

Beauty is certainly in the eye of the beholder.  I would not care to own Vintage barbells (unless they are the strongman style with globes on both ends).  I am not willing to pay Fair Market Prices for Vintage York, Jackson or Zuver's Deep Dish.  The prices of which are starting at $10/pound and escalating quickly.

Hell, I am not even willing to pay the $500 for Rogue Deep Dish Plates (2 pairs of 45# delivered to my door).  I did consider the LeMaster 45#.  I think those were on the order of 1 pair for $300 delivered to my door.

The demand is certainly there.  Folks are willing to pay $1000 for a pair of Vintage York Deep Dish 45s.  

The round head dumbbell series from 1-12 lb and 15-100 lb has collectors filling gaps at $5/pound.  Even I got caught up in the excitement buying 20-20-25 at $2/lb; 7-7 at $1/lb and 50 at $1.60/lb.  I really want to drive down to Colorado Springs to get a 5-5 at $1/lb.  

For me, the problem is that I do not train with dumbbells often and when I do, I prefer rubber hex heads and pro style dumbbells that can take some abuse.  The York dumbbells are pretty, but I see as many pictures of pairs with straight handles as I do of pairs with bent handles.

Personally, I will continue to scour the wild for vintage weights and physical culture items.  The only purchase I would stretch for would be a globe dumbbell weighing between 60 and 100 pounds.  There is a pair of 75# York Globes on Ebay for $1000 in Henderson Nevada and while $6/pound may be fair, I cannot stomach it.  

I will also continue to look for strongman equipment.  There is a mystique associated with anvils, scale weights and other implements to demonstrate feats of strength.

Old School Gym


This gym picture came up on Pinterest and I was really taken in at first glance and upon looking at it more closely, I was even more impressed.  It appears to be a low ceiling basement gym with exposed cross beam.  The basics include a four post rack with pull-up bar, adjustable bench and deadlift platform (with a cool Punisher logo).

Dumbbells go from about 10-100# and include rubberized hex and pro style dumbbells.

Barbells include (2) 20kg barbells, safety squat bar, swiss/axle bar, (2) curl bars, lat pull down attachment.

Plates include Ethos Bumpers, Rogue steel plates and change plates.  I think I spy 100# deep dish plates, but am not certain.

There is also a dumbbell rack, wall mounted bar storage, mirrors, Rogue Fitness International Flag, vintage memorabilia, stall mats on the floor, a DIY or old school squat box, TRX system, Body Solid clock, dead wedge, chains and farmer's carry handles.

I like the organization and the gritty look.  It seems like a great powerlifting space.

It makes me question my space as the hip extension, ab bench, plyo boxes and mass storage system take a large foot print that could easily be removed if I migrated to a powerlifting gym vs a crossfit gym.  I feel like bodybuilding needs machines.  I feel like a weightlifting gym needs jerk boxes.

Thursday, February 24, 2022

SLIPS - Assault Runner

Thursday, February 24, 2022

CFG - OPEN GYM


1330

SLIPS

Scales - 30 seconds each
L-sit - 4x8 seconds
Stretch - Hip Hammy, Wrist Mobility
Inversion - 3x10 secondish hold
Plank - 90 second hold on elbows

Assault Runner

20 minutes

10 Pull-ups

Hyperice my triceps 1 minute each side.

Wednesday, February 23, 2022

Fractional Plates


These have been on my wish list for a minute, but I rarely find myself using my 1.25# plates and would be even less concerned with 1.00; 0.75; 0.50; 0.25# pairs.  Lucas Pederson is offering these at $30 (down from $40 and then $35).

I can purchase new from Amazon for $45.90 and free shipping.


Rogue Fitness offers a much nicer set for $75 (plus $17.44 shipping and handling and $6.95 = $100 delivered).  They also have calibrated fractional plates at 0.25 lb pair for $25, 0.5 lb pair for $25 and 1 lb pair for $35.  Minimum shipping and handling looks like it has gone up to $17.50 from Rogue Fitness.


Interesting hex set from Bells of Steel - 8 pack of 0.5 lb plates for $29.99

Unless I could get fractional plates for $10-$20.  I need to drop these from my wish list.

UPDATE:  3/20/2022 - I pulled the trigger on the set from Lucas offering him $20 for the set.

Strict Press - Metcon

Wednesday, February 23, 2022

CFG - Lucas

1200 - 10 of us

Warm Up 

burpees
wall climbs
face down scorpion
elbow scap push up
hand release push up
123 bench pull
thread the needle
table top
rings prep

Weightlifting

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press 
Set 1 – 3 reps @ 80% - 95#
Set 2 – 2 reps @ 85% - 105#
Set 3 – 1 rep @ 90% - 110#
Set 4 – 3 reps @ 85-88% - 105#
Set 5 – 2 reps @ 90-92% - 110#
Set 6 – 1 rep @ 95+% - 115#

Metcon

"Strict JT"
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups

I scaled this aggressively and was still on the struggle bus.  I did Box HSPU, Box Dips and Push-ups.  I went with the 21-15-9 rep scheme and finished in 13:35.  By the end, the Box HSPU were singles and push-ups were sets of two.  The Box Dips were fine, but even matador would have been too much volume.

2022 Crossfit Open

The first Open workout of 2022 will be announced today.

2/23/2021 - 189.8#
2/23/2022 - 193.9#

I am a little heavier this year.  I am not any further along on my limiters:

95# thruster
115# OHS
C2B
HSPU
T2B
Walking Lunges

I have not worked on thrusters or overhead squats.  I have worked on C2B, T2B and Walking Lunges.  I can do singles.  Any weight on a walking lunge really lights me up.

In terms of Open staples, my double unders are meh.  I do not have a muscle up.  I did work a little on wall walks, but am far from proficient.

Equipment:
50# DB
Barbell
Bumper Plates
24" Plyo Box
Wall Space
Pull-up Bar
Jump Rope

There is a lot that can be done with those implements across three workouts.  I expect thrusters, double unders and C2B.  The DB would allow OH walking lunges and alt DB snatch.  I would expect muscle ups.  I would expect wall walks (who has worked on them this year).

All told, I will Rx when I can and scale when I must.  I intend to have fun and benchmark.  I will rest to avoid any potential niggles prior to the workout.  I will make judicious use of personal protective equipment including wrist wraps, knee sleeves, elbow sleeves and the right shoes.



Tuesday, February 22, 2022

Metcon

Tuesday, February 22, 2022

CFG - Greg

1200 - 10 of us

Warm Up

1 min row
1 min ?
1 min quad stretch
1 min figure four stretch

banded air squat
banded glute bridge
banded side step
ankle driver
bird dog hold
dead bug hold

Metcon

Five rounds for time:
500 Meter Row
10 Box Jumps (28"/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

I scaled this to 24" box jumps, 185# deadlift and started with 20 lb to 10', but switched to 9' on the third round.  I finished in 29:10.  I started out a little hot and then settled into a pace of about 6 min per round.

The box jumps were a good challenge.  The deadlifts started 5/5 and ended up at 5/3/2.  The WBS were unbroken.

Running short on time, I did not finish with reverse hyper.

BodySolid Dumbbell Kettlebell Rack

 


This little beauty just showed up on Facebook Marketplace for $40.  Retail is $320 and if I can grab it, I will definitely retire the rail style system I have.  I prefer platforms not just to be able to hold kettlebells, but also to hold different sized dumbbells.

1 mile run - Bench Press

Monday, February 22, 2022

Home Gym

1200

Run

1.16 mile run (14:51 moving time; 12:43/mile pace) - 2 laps around small Marston Slopes loop counterclockwise

Bench Press

8x95
7x115
6x135
5x145
5x145#


Sunday, February 20, 2022

Squat Cleans

Sunday, February 20, 2022

Home Gym

1600

Warm Up

Hip Hammy
Rack position warm up

Squat Clean

Doubles
75
95
115
135
155
165



Singles
165
165

Doubles
135
135

Pull-ups

4-4-4-4-4

50 minutes total workout

1200 yard swim

Sunday, February 20, 2022

Carmody Rec Center

1030

250 FR
200 FR
200 KICK
200 PULL
100 BA
100 BR
150 FR

35 minutes total

Bench Press - Metcon

Saturday, February 19, 2022

Home Gym - 1600

Crossover Symmetry

Inversions - 

HSPU to 2 abmat - 1-1
HSPU to 1 abmast - 1-1

Bench Press

8x95
8x115
5x135
3x155
1x175
1x185
1x190#

EMOM 15

Station 1 - 30 DU
Station 2 - 20 walking lunges
Station 3 - Rest

This was a really good skill day.  Total workout around 45 minutes.

Friday, February 18, 2022

Accessory - Metcon

Friday, February 18, 2022

CFG - Lucas

1200 - 15 of us

Warm Up

row
rdl
dead bug
good mornings
foam roll
left right center toe touch
boot strappers

Weightlifting

Four sets of:
Barbell Hip Thrusts ( 6 reps @ 20X1) - 135# (good tempo)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Neutral-Grip Bent-Over Dumbbell Row ( 6 reps @ 2111) - 35# (good tempo, pull from elbows)

Rest 90 seconds

Metcon

For time:
21 Deadlifts (205/145 lbs)
500 Meter Row
15 Deadlifts
500 Meter Row
9 Deadlifts
500 Meter Row

I scaled to 135# and went 15/6 - 10/5 - 9 on the deadlifts and substituted 400m runs.  The deadlifts were just under 1:00 and each run was around 2:45.  Good form and good pacing.

Finished with Reverse Hyper 3x10x50# and EliteFTS triceps burnout

Thursday, February 17, 2022

Strict Press - Metcon

Thursday, February 17, 2022

Home Gym

1300

Warm Up

Crossover Symmetry
Rope Skips
Scap Pull-ups
Kip Swings

Weightlifting

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

Strict Press 
Set 1 – 5 reps @ 75% - 95#
Set 2 – 3 reps @ 80% - 100#
Set 3 – 1 reps @ 85% - 105#
Set 4 – 3 reps @ 87% - 107.5#
Set 5 – 2 reps @ 90% - 112.5#
Set 6 – 1 rep @ 95% - 120#
Immediately followed by…

Weightlifting
Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press ( 8 reps @ 80%) - 100# 6 reps, then 5 reps.  This was much harder than I thought.

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push Presses (115/75 lbs)
30 Double-Unders

I scaled to 75# push press and 60 single unders with a beaded rope.  I started out super hot with unbroken pull-ups and a first round of around 90 seconds and then slowed to around 2:30 per round.  The pull-ups slowed to singles, but everything else was well paced.  I finished 6 rounds + 1 rep in 15 minutes and was truly spent.

Wednesday, February 16, 2022

Back Squat - Metcon

Wednesday, February 16, 2022

CFG - Lucas

1200 - about 10 of us

Crossover Symmetry
Foam Roll

Warm Up

mountain climbers
lateral lunge stretch
bottom of squat hold
figure 4 stretch
banded air squat
banded glute bridge
squat thoracic twist
ankle drivers

Weightlifting

Back Squat 
*Set 1 – 5 reps @ 65-70% - 135
*Set 2 – 3 reps @ 75-80% - 165
*Set 3 – 1 rep @ 85-90% - 185
*Set 4 – 6 reps @ 80% - 165
*Set 5 – 6 reps @ 80% - 165
*Set 6 – 6 rep @ 80% - 165#
Rest 2-3 minutes between sets.

These felt lousy today and I feel like a scaled to 80% of today.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 4 minutes for max effort reps:
Station 1 – 30 seconds of Rowing for Calories
Station 2 – 30 seconds of Dumbbell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

As confusing as this sounds, it was a pretty good metcon.

Test Row - 8 cal in 30 seconds
Test FS - 12 reps with 20# DBs in 30 seconds
Test Devil's Press - 5 reps with 20# DBs in 30 seconds

Rest to 5 minutes then 8/12/5 reps of the movements.

R1 - 1:48
R2 - 1:52
R3 - 1:58
R4 - 2:00
R5 - 2:05

I was pleasantly surprised with the consistency and was a huge mental win not to shave reps in the later rounds.

Snatch Complex - Ingrid

Tuesday, February 15, 2022

CFG - OPEN GYM

1330

Crossover Symmetry

Warm Up

air squat
quad stretch / toe touch
90/90 sit through
pvc pass through
face down scorpion

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

2 Snatch Lift-Offs + Hang Snatch 
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

I built up from 55-60-65-70-75-80-85-90 PR!

Metcon

Ingrid (Time)

10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar

I scaled to 55# power snatches and finished in 9:20.  Went out hot and slowed to about 1 round per minute.

Monday, February 14, 2022

Metcon

Monday, February 14, 2022

Home Gym

1200

Crossover Symmetry

Metcon (Times)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set. Your goal is to improve consistency across the six sets, and lower total times – the score is the sum of your six sets times.

I scaled this to
6 strict pull-ups
12 abmat sit-ups
16 push-ups
20 wbs (14#)

It was a tough workout.  I was originally planning 80% volume, but 8 pull-ups was not happening.  I came out of the gate hot and slowed down considerably.

Round 1 - 2:40
Round 2 - 2:38
Round 3 - 2:53
Round 4 - 3:09
Round 5 - 3:19
Round 6 - 3:42

18:21

Pull-ups started 4/1/1 and finished 3/1/1/1
situps were unbroken
push-ups started 10/3/3 and ended 8/4/2/2
wall ball shots were 10/10 although the last two rounds were a real exercise in mental toughness.

Overall a good workout and scaled correctly.  Had, I been at CFG, I would have probably pushed for more complete rounds out of the gate and ended up at a similar spot.  For example 5 pull-ups, 10 kipping leg raise, 15 push-ups and 20 wall ball shots.

Ratna worked out with me using the 6# wall ball. On an equipment note, I did hang up the rings and grabbed my weighted vest out of the basement to use when I want to go bodyweight+.


SLIPS - Gymnastics

Sunday, February 14, 2022

Home Gym

1200

SLIPS

Hip Hammy Flow and wrist mobility

Scales

L-sit - 4 x 5-10 seconds

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

Plank - extended arms 90 seconds

Pull-ups

4x0
2x15#
2x25#
1x25#
1x25#
4x0

Ring Dips

2-2-2-2-2

45 minutes total workout

Bench - Squat - Metcon

Saturday, February 12, 2022

Home Gym

1430

Crossover Symmetry

Bench Press

8x95
5x115
5x135
3x155
1x165
1x175

Back Squat

5x95
5x115
5x135
5x155
5x165

Metcon

3 rounds for time of:
15 KBS (35#)
20 Box Jumps (24")

This was tougher than I thought and I finished in 9:09 with consistent round pacing.  The KBS took between 30 and 45 seconds unbroken and the box jumps took up the remainder of the time.

Ab Bench

3 x 15 reps at -10 degrees

Friday, February 11, 2022

Strict Press - Metcon

Friday, February 11, 2022

CFG - Lucas

1200 - 11 of us

Warm Up

burpees
down facing spiders
scap push-up
3 position bench bands
table top stretch
bird dogs

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press 
Set 1 – 5 reps @ 70% - 85#
Set 2 – 4 reps @ 75% - 90#
Set 3 – 3 reps @ 80% - 95#
Set 4 – 2 reps @ 85% - 100#
Set 5 – 1 rep @ 90% - 105#
Immediately followed by…

Weightlifting

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press ( 8 reps @ 75%) - 85#

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
9 Dumbbell Burpee Deadlifts (50/35 lb DBs)
12 Dumbbell Box Step-Ups (50/35 lbs - 20″)
15 Dumbbell Push Presses (50/35 lbs)

I scaled to 25# dumbbells and got 3 rounds + 4 reps.
R1 - 3:15ish (8:45)
R2 - 4:15ish (4:30)
R3 - 3:30ish (0:45)
got 4 DB burpee deadlift in last 45 seconds.

Thursday, February 10, 2022

Run - OPEN GYM

Thursday, February 10, 2022

CFG - OPEN GYM

1230

3.02 mile run (36:03 moving time; 11:54 pace) around Corporate Circle.

Crossover Symmetry

Skills work - 15 min

2 HSPU - 2 abmat

1 rope climb

1 HSPU - 2 abmat

1 rope climb

2 HSPU - 2 abmat

1 rope climb

1 HSPU - 2 abmat

Played on peg board

1 HSPU - 2 abmat

1 rope climb

1 HSPU - 2 abmat

1 strict pull-up

--

Total = 8 HSPU & 4 Rope Climbs.

I could barely support myself on the peg board.  I was letting go and quickly grabbing the peg just hanging in place.

Dumbbell Rack


Jordan Quill (Facebook Marketplace 2/9/2022) was offering the dumbbell rack from Denver Christian School and I decided to go and take a look.  Asking price was $50.  It was old, unbranded, but absolutely functional.  I would prefer shelves to split rails, but was willing to take it home after he agreed to $40.  It fits most of my dumbbells

Bottom Row - 50-45-45-40-40-35-35 (and room for another 50)
Top Row - 30-30-27.5-27.5-25-20-20 (and room for another 25)

Ratna's smaller dumbbells and my 15# Sports Authority pair cannot be accommodated with the split rail system.  I do like the footprint and the height.

Home Gym Equipment Summary - Similar to the number of days without an accident that is posted at a job site, I need to start tracking number of days without an equipment purchase.  Looking back over the last 6 months, it seems like I have purchased something every week or at most every other week.  With the hunt for vintage plates and dumbbells, that rate has been a couple of times per week with no signs of slowing down.

As I only have a one car garage space, equipment has been migrating to the basement (finished and unfinished storage).  I usually only train at home on the weekends, but it feels like a rearranging game to have room to workout, despite a wealth of storage options.

I enjoy functional fitness which means that I would prefer an undisturbed 100 square feet to do burpees, Olympic lifts and some gymnastics.  I also enjoy powerlifting, which means I need a dedicated location to safely squat and bench.

My biggest challenge right now is with accessory benches.  I have a hip extension and ab bench that I love, but which take up a generous foot print.

Also the plyo box set I got takes up a much bigger footprint than the j boxes did.

Wednesday, February 9, 2022

Metcon

Wednesday, February 9, 2022

CFG - Lucas

1200 - 8 of us

Warm Up

row
bootstrapper
scap push-up
straight leg sit-up
90/90 sit through
floor slide
dead hang scap pull-up
l-sit from rig

Metcon

Five rounds for time of:
50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups
Time Cap = 40 Minutes

I scaled this to 40 cal row - 30 air squat - 20 push-up - 20 abmat sit-up - 5 pull-up each round and finished the last 5 pull-ups after the time cap.  First round was a little hot at 7:30 and then fell off to about 8:15 per round.  Push-ups were 3 sets, pull-ups started 5 unbroken, but was 3-1-1 at the end.

Lagniappe

3x8x50# Reverse Hyperextensions

Tuesday, February 8, 2022

Back Squat - Metcon

Tuesday, February 8, 2022

CFG - Greg

1200 - 8 of us

Warm Up

fast mtn climbers
leg swings
bottom squat hold
standing figure 4
kang squat
single leg glute bridge
mtn climber thoracic spine
air squat

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 65-70% - 135#
*Set 2 – 3 reps @ 75-80% - 155#
*Set 3 – 1 rep @ 85-90% -185#
*Set 4 – 8 reps @ 75% - 160#
*Set 5 – 8 reps @ 75% - 160#
*Set 6 – 8 rep @ 75% - 160#
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Felt good, went up 5# from last week.

Metcon

For time:
1200 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

Finished in 20:20, scaled to unweighted lunges.

Between 2:30 and 2:50 per 400 meters, about 2 minutes for each round of walking lunges.

Monday, February 7, 2022

Snatch Complex - Metcon

Monday, February 7, 2022

CFG - Greg

1200 - 10 of us

Warm Up

jump rope
air squat
quad stretch/toe touch
90/90 sit through
pvc pass through
shoulder swimmer
face up scorpion
side lying windmill

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High 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.

I built up from 35-45-50-55-60-60-65-65 and made every lift.  Felt really good today.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)

This was rough.  I scaled DU to max reps in about 30 seconds and scaled the box to 20".

R1 - 40 DU, about 4:15
R2 - 24 DU, about 4:15
R3 - 32 DU, finished pull-ups and 3 BBJO at 12 minute cap.

The pull-ups were kipping singles and went pretty fast.

Lagniappe

Reverse Hyper - 3x8x50#

Equipment

Bought a used 8# Rage Fitness med ball that CFG was getting rid of.

Dumbbell Rack

 

I am on the hunt for a dumbbell rack.  At one point, I only had a 27.5 and 50# pair.  Then I got a 35# pair and got an angled shelf for my Titan Mass Storage System.

Now I have

(3) misc weights - Ratna's
7# - York
10# - CAP Cast Hex
15# - Sports Authority Neoprene coated
20# - York
25# single - York
27.5# - Rep Fitness Rubber Hex
30# - Rep Fitness Rubber Coated
35# - Unbranded Urethane Coated
40# - Unbranded Pro Style
45# - Unbranded Pro Style
50# single - York

(23) dumbbells or 11.5 pairs.  My ultimate goal is storage for 10 pairs (5-50; York, Hex or Pro-Style).  Everything else needs to be on the floor or in less convenient storage.  

My one shelf currently houses (3) misc, 10# cap pair, 30# Rep Pair and 35# Rep Pair.
The floor has the 7# York, 15# SA, 20# York, 25#S York, 27.5# Rep and 50#S York in one row
The floor has the 40# and 45# Pro Style in front of those.

The Raptor solution holds up to 40 dumbbells (20 pairs).  More than I need, but room to grow.  Fortunately, I do not intend to grow my dumbbell collection much.

Legend offers a variety of solutions from 6-15 pair pro style and multi-tier hex head solutions.

Akyen has a version on Amazon for $160. The storage tiers are 32 inches wide and the 3 tier depth is 24".  Somebody is selling one in Englewood for $80.  I will have to do some measuring and figure this out more carefully.

TKO - $475 Facebook Marketplace

Tuff Stuff - $600 Facebook Marketplace

Hoist - $350 Craigslist

Tuff Stuff - $300 Craigslist

Ideally my storage solution would be 4 foot wide 3 tier solution that should hold 3-4 pairs per level.


Sunday, February 6, 2022

Upgrades Only!

I have said it before and need to say it again to myself over and over again.  The home gym is complete, but I will consider upgrades and unique equipment related to physical culture.

My wish list has dwindled down to SYQQ collars and Thompson Fatbells (which I had the opportunity to buy, but passed).

Even the upgrade path is pretty thin.

Basics:

Flooring - Will not upgrade without dedicated space (barn or basement).

Rack - No plans to upgrade.  Could enjoy a Powerlift Collegiate Half Rack

Barbells - Done.  I have the best (Eleiko), but still kind of want a Texas Power Bar.

Plates - Done.  

Benches - I have a Rogue Flat Bench, but am still on the lookout for a nice adjustable bench.

Dumbbells - I am set through 45#, but will buy vintage York dumbbells or Iron Grips if I can find a good deal.

Cardio Equipment:

I own a Concept2 rower and there is no upgrade path.  If I get more space, I will keep my eyes open for bike erg, ski erg or Assault Bike.  I cannot jam any of those items into the house.

Crossfit:

No opportunity for upgrades.  All of my items are commercial quality

Strongman:

No opportunity for upgrade.  I could add a heavy sandbag (100-150#)

Martial Arts:

Not sure why I have the stuff I have now, but I have considered getting a heavy bag.

Misc:

This is truly random with some commercial grade stuff and some one off items.  I do want a dumbbell rack.  With more space, I would get some other machines.  Reverse Hyper would be high on the list.

UPDATE:  I did not even make it 48 hours before purchasing another set of 25# plates and an 8# wall ball.  One could argue the Billard 25s were an upgrade, but I am not parting with my York 25s.

UPDATE 2/14/2022 - I did get a dumbbell rack last Thursday, 2/9/2022, but am not going on 5 days without purchasing anything!  Fortunately, there has not been many interesting items nearby.  There have been some great deals come around, but I do not want to chase those.


25 Pound Weight Plates




These are really cool.  They were originally listed at $150.  $3/lb is pretty steep.  They were recently relisted for $100.  They are probably worth that, but I would have a hard time paying more than $75.  I might follow up and see if he would do custom ones. 


UPDATE 2/7/2022 - I broke down and contacted the seller at $100.  I am going to pick them up tonight or tomorrow.  Apparently he did have a business doing custom plates in North Carolina and then moved out to Colorado and decided to do a Broncos pair.  Really nice guy and he threw in some 10's that were not done, but look amazing as well.  Unfortunately, he is moving back to North Carolina before I could commission some Purdue Plates.  Artist Danny Salpietra.



Dumbbells


Pending within 10 minutes.  Offered for $50

pair of 45
pair of 40
pair of 30
pair of 25

280# of weight plus the rack.  That is under 20 cents per pound.  Even selling at 75 cents a pound, that represents a really good score!

Susi - Facebook Marketplace 2/6/2022

Pool Swim

Sunday, February 6, 2022

Carmody

1300

Lap Swim

500 FR
200 BA
100 BR
200 FR
--
1000 total

30 minutes

SLIPS - Deadlift - Accessory

Saturday, February 5, 2022

Home Gym

1200

SLIPS

Stretch - Hip Hammy - Wrist Mobility
Scales
L-sit - 4 x 10 seconds tucked
Inversions - 2-1-1-1 HSPU to 2 abmat
Plank - 90 second hold

Deadlift

12x135
10x165
8x185
4x205 (right knee felt a little off)
2x225
2x225#

DB Bench Press

12x40
12x45
single arm - 6 each arm - 50#

Mutt Bar

2x8 pull over
2x8 hammer curl
2x8 triceps extension

60 minutes total workout

Friday, February 4, 2022

Back Squat - Metcon

Friday, February 4, 2022

CFG - Lucas

1200 - 16 of us

Warm Up

row
leg swings
bottom out squat
figure 4 stretch
kang squat
single let glute bridge
mtn climber
air squat/empty bar

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 65-70% - 135#
*Set 2 – 3 reps @ 75-80% - 165#
*Set 3 – 1 rep @ 85-90% - 195#
*Set 4 – 8 reps @ 75% - 155#
*Set 5 – 8 reps @ 75% - 155#
*Set 6 – 8 rep @ 75% - 155#
Rest 2-3 minutes between sets.

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Rowing
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
6 Handstand Push-Ups

I scaled this aggressively from the get go.
12 cal row
10 bar-facing burpee step over
10 front squat 75#
5 strict pull-up (1 set)
3 HSPU to 3 abmat (1-2 sets) - not very stable upside down

I paced well
Round 1 - 4:16
Round 2 - 4:11
Round 3 - 4:35

I felt really good about the effort.  The target was minimum 30 seconds rest between rounds and I nailed that.

Workout took 55 minutes.

Metcon

Thursday, February 4, 2022

CFG - Lacey

1200 ~ 8 of us

Crossover Symmetry

Warm Up

500 m row
hip hammy
arm circles
throw downs
swimmer
scap pull-up
knee raise

Metcon

Against a 3-minute clock…
Row 500 Meters*
Max Reps of Toes to Bar
Rest 60 seconds, and then…

Against a 3-minute clock…
Row 500 Meters*
Max Reps of Box Jump Overs
Rest 60 seconds and repeat for FOUR SETS
*Can sub for Bike, Ski, Row, Double Under, etc.

I scaled to a 20" box and did singles on the T2B.  I alternated between Echo Bike (26 calories) and Rowing (500 meters).

T2B - 12-10-9-10 = 41
BJO - 8-8-7-7 = 30


Wednesday, February 2, 2022

SLIP - Bench Press - EMOM

Wednesday, February 2, 2022

Home Gym

1330

SLIP

Scales - 30 seconds each position

L-sit - 4 x 10 seconds

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

Plank Hold - 90 seconds

Bench Press

10x95
10x115
10x115
8x115

EMOM 10

Box Jump - 5 reps to 24-27-30-30-30 inches
Pull-ups - 3 reps each round

40 minutes total workout

York Dumbbell and Barbell

 








Being offered for $100 on Craigslist. This one stings a little.  I contacted the gentleman 12 hours after posting and it may already be sold.  I would love a 50# dumbbell and was willing to pay $100 just for that.  The split sleeve barbell is a nice bonus and I would probably sell off the other few items.

If still available, I will hustle over to Aurora.

UPDATE 2/5/2022 - I bit the bullet and paid $80 for the 50# York to Seth (the flipper)

Old Single Pulley Weight System




The 50# stack would be ideal for shoulder warm up and accessory.  It does not appear to be adjustable height, but still a slick little gizmo to wall mount.  Especially at the $30 price point.  Being offered by Callie Hughes in Lakewood.

Crossover Symmetry

I have been using this system daily at Crossfit Golden and really enjoy it.  I have been hesitant to buy a package because of cost.  A basic system is $195 and a pro system is $295 and discounts of 25% are typical.

Today, I Crossover Symmetry offered a BOGO deal and it was too good for me to pass up.  Essentially, I purchase the 7# cords for $45 and get the 15# cords free.  I still pay shipping and tax.  What is missing from the bundle?  Training Guide, Exercise Chart, Drawstring Backpack, Attachments.  I will probably just use eye hooks and carabiners.  Install at eye level or higher (70") and lower anchors at (14").  Install 4 feet apart (3-5 feet based on studs).

5K Row - Snow Shoveling

Wednesday, February 2, 2022

Home Gym

0800

5K Row - 26:03

Snow Shoveling - 10 deg F, 1 hour

Tuesday, February 1, 2022

Thompson Fat Bells

For sale from Scott Farr on Facebook Marketplace.

13 - $40 each
18 - $50 each
26 - $65 each
35 - $85 each
44 - $100 each
53 - $115 each

Retail is $910 plus tax and shipping which could push the cost another $340 to $1250.

Original post was for $1400, dropped to $1100 and now to $1000.

I inquired at the $1100 price point requesting the 44 lb pair at $200.  That essentially saves me taxes and shipping.  I still think that is a very fair price, but I am curious to see how this plays out.

UPDATE 2/5/2022 - He was willing to split up and take $200 for the pair of 44s, but ended up selling the whole set for $900.