Deadlift - Metcon

Thursday, March 31, 2022

CFG - Lacey

1200 - 10 of us

Reverse Hyper

Warm Up

mountain climbers

hamstring sweep

Jefferson curl

single leg glute bridge

banded hamstring

banded good morning

star plank

bird dog

Barbell warm-up

Kang squat

single leg RDL

Deadlift

Weightlifting

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

Deadlift 

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

During your rest between sets, use your time to work on mobility

6x195

4x210

2x225

6x225

4x235

2x250#

Metcon

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

I scaled to ring rows and 12kg kbs.  This was still really tough.  I used some tape to hold myself accountable on ring rows and the rep scheme demonstrated that.  The KBS were OK and I managed all 3 sets at 12/10/10/8.

Round 1 - 8/8/4 - 3:00

Round 2 - 8/6/3/3 - 3:45

Round 3 - 4/4/4/3/3/2 - 3:45

Finished with Reverse Hyper

GHD Sit-ups 3x5 reps

played with Psoas PSO-RITE therapy tool.

Clean & Jerk - Metcon

Wednesday, March 30, 2022

Home Gym

1800

Warm Up

Crossover Symmetry

Hip Hammy

pvc pass throughs

front rack mobility

abbreviated Burgener warm up 

Weightlifting

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

Clean and Jerk 

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I worked up from 75-85-95-105-115-125-135-145#.  The Jerk got heavy near the end, but the cleans were smooth.

Metcon

Complete as many rounds and reps as possible in 8 minutes of:

40 Air Squats

20 Hang Dumbbell Power Snatch (50/35 lbs – switch arms every 10 reps)

10 Push-Ups

I scaled to 35# HDBPS and finished 2 rounds + 17 reps.

Metcon

Tuesday, March 29, 2022

CFG - Lucas

1200 - 7 of us

Crossover Symmetry

Foam Roller

Warm Up

run

scorpion

bear crawl

banded w / pass through

over / under the fence

banded pull down / Cuban press

thread the needle

Metcon

Every 4 minutes, for 32 minutes (8 sets) for total load:

400 Meter Run

8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

Runs

2:11

2:07

2:04

2:08

2:06

2:08

2:06

2:02

I used a 75# barbell and all the sets were unbroken.  Total weight 75x64 = 4800 pounds

Lagniappe

EMOM 8

station 1 - 3 strict pull-ups

station 2 - 5 GHD sit-ups

2022 Crossfit Quarterfinals

Test 1

For time:

50 dumbbell walking lunges

30 handstand push-ups

40 front-rack walking lunges

20 deficit handstand push-ups

30 overhead walking lunges

10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes

*Lacey posted 164 reps

**Tough test - I will try it scaled

Test 2

3 rounds for time:

30 alternating single-leg squats 

30 GHD sit-ups

10 muscle-ups

Time cap: 15 minutes

*Lacey posted 161 reps

**Not possible for me - Need to work on single-leg squats

Test 3

For time:

8 wall-ball shots

  4 shuttle runs 

  1 rope climb

16 wall-ball shots

  8 shuttle runs

  2 rope climbs

24 wall-ball shots

  12 shuttle runs

  3 rope climbs

32 wall-ball shots

  16 shuttle runs

  4 rope climbs

24 wall-ball shots

  12 shuttle runs

  3 rope climbs

16 wall-ball shots

  8 shuttle runs

  2 rope climbs

8 wall-ball shots

 4 shuttle runs

 1 rope climb

20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

*Lacey posted 190 reps

**I will definitely do this workout.  I managed 154 reps on 4/6/2022.

Test 4

The Other Total

1 clean

1 bench press

1 overhead squat

Time cap: 30 minutes

*Lacey put up 400#

**I will definitely do this workout.  I managed 464# on 4/1/2022.

Test 5

For time:

30-cal. row

20 burpee box jump-overs

10 snatches 

185 lb, 24-in (60-cm) box

Time cap: 7 minutes

*Lacey posted 50 reps

**I will give this a whirl but will scale the weight on the snatches.  

Elevations Hotel & Spa

Thursday, March 24, 2022

Bench Press - up to 155#

Incline DB Press - 50#

Alt DB curls - 25#

Friday, March 25, 2022

SIPS

hip hammy

inversions

plank - 60 sec

scales

Deadlift - up to 255# doubles

Best hotel gym ever.  This time I noticed that they have York Kg bumper plates.

Front Squat - Metcon

Tuesday, March 22, 2022

CFG - Greg

1200 - 11 of us

Warm Up

high knees

butt kicks

banded side steps

cowboy walk - drop back

ytw

banded squat and thoracic spine rotation

banded fire hydrants

cat cow

wrist and front rack mobility

Weightlifting

Five sets of:

Front Squat (2 reps)

Rest as needed

Build over the course of the five sets to today’s heavy double.

I built up from 135-155-165-175-185#  Heavy, but felt good.

Metcon

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots

I scaled this aggressively to 10# wall ball shots and kipping hanging knee raise.  Finished in 12:06.  Target was 15ish so I should have gone heavier, but my shoulders were lit up with the 10# wall ball.

75 wbs - 25/25/25

50 hkr - 10/10/10/10/10

50 wbs - 25/10/8/7

25 hkr - 10/8/7

25 wbs - 10/8/7

Hang Clean + Jerk - Metcon

Monday, March 21, 2022

CFG - OPEN GYM

1100

Warm Up

row

thoracic spine rotation

cat cow

pvc pass through

prone raise, prone press

pvc lat stretch

with barbell

overhead hold

slow strict press

push press

deadlift

high hang clean

hang clean

front squat

complex

Weightlifting

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

Hang Clean + Jerk 

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I worked up from 95-105-115-125-135-145-135-135.  Cleans felt great.  Jerk felt wonky.

Metcon

Against a 3-minute running clock…

30/20 Calories of Rowing

Max Reps of Burpees to Target 6″ Above Standing Reach

Rest 3 minutes, and repeat for a total of three (3) sets.

Rows were taking me around 2:15.

Round 1 - 5

Round 2 - 5

Round 3 - 7 burpees

Swim - Bike

Sunday, March 20, 2022

Carmody

1030 - 850 yard swim

350 FR

200 FR

150 FR

150 FR

Bike - 7.57 miles (45 min, 10 mph)

Easy loop clockwise past Sisters City Park and back around on the Bear Creek Lake trail system.

Chipper

Saturday, March 19, 2022

Home Gym - 1200

Chipper

1000m run - 7 min

40 air squat

30 kbs (35#)

20 push-up

10 box jump (24") - 13 min

30 sec battle rope - 13:30

10 box jump

20 push-up

30 kbs

40 air squat - 20 min

1000m run - 27:52

This was a pretty good little workout that allowed for some running and some Crossfit movements.

SLIPS - Cliffhanger Challenge - Skilz

Friday, March 18, 2022

CFG - OPEN GYM

1045

SLIPS

Stretch - hip hammy, wrist mobility

Scales - 30 seconds at 4 positions

L-sit - 4 x 7-8 seconds

Inversions - HSPU to 2 abmat - 1/3/1 and a negative to 1 abmat

Plank - 90 second hold on elbows

Rogue Cliffhanger Challenge

2:11

Skilz

GHD sit-ups - 3 x 8 reps

Pistol to 20" box - 3 sets of 3 reps each leg

Double Unders

Wanted to get at least 20 reps before breaking.  That was usually 2-3 sets.  Best was 27 reps unbroken.  

31

21

24

27

23

27

24

21

--

198 total reps

UPDATE 3/29/2022 - My score was finally posted on the Rogue Cliffhanger Challenge Leaderboard.  I am currently at 40th out of 117 "accepted" scores.  The quotes are due to roughly 180 people being registered and not having scores posted.  I am assume they are having a similar issue to me.  For $10 a pop, I will probably still register and do the challenges, but Rogue is certainly having some issues with the btwb app and linking scores back to the challenge.

115 submitted scores.  I am 37th

Squat Stand

With the gym split, I have started researching squat stands.  I am not going to buy anything quickly.  Ideally, I would find a premium brand in the $100-$200 used market.

Eleiko Classic Squat Stand - $1,124 - Gold Standard

Lots of  solutions on Amazon for $100 to $150.

JX Fitness - $119 (26 kg)*** (97 reviews 91% 4-5 stars)

STBO - $119 (15 kg)

Weider - $149 (no adjustable width)

York STS Collegiate Rack - $839.06

York FTS Press Squat Stands - $209.84

York Pro Series 204 Squat Rack Barbell Support - $189.00

Metcon

Thursday, March 17, 2022 - Happy St Patrick's Day

Home Gym

1200 - with Ratna

Crossover Symmetry

Hip Hammy

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

1000 Meter Row

20 Burpees Over the Erg

10 Slamball Goblet Squat (30/20 lbs)

400 Meter Run**

20 Slamballs (30/20 lbs)

10 Strict Pull-Ups

**Row, Bike, DU/SU (if you didn’t come Wednesday) 

I scaled this based on equipment (and fitness)

1000 m row

20 burpees over erg (step over rounds 2 and 3)

10 med ball goblet squat (14#)

40 step back lunges (unweighted)

10 push-ups

10 strict pull-ups

90 second rest between rounds

Round 1 - 12:30 (roughly 5 min row, 3:30 burpee, 2 min lunges, 2 min everything else)

Round 2 - 12:36

Round 3 - 13:12

The rest intervals were perfect.  The burpees were a big mental win. Everything was unbroken except for pull-ups (3 reps, then singles, last few of each round were chin to bar).  I am glad I went overtime instead of cutting reps to finish each round in 10-11 minutes.

Oddball Items

Fractional Plates - Bells of Steel or Ader (Lucas Pederson, Facebook Marketplace) - $30 for either solution that is looking for a problem.  2.5# jumps are fine for me and no reason for me to make 1# jumps.

Tough Hook Hanger - For weight vest.  This is more aesthetics than anything else.

Sled - I got interested in this, but am not buying a sled

Slam Balls - I saw a 15 and 20# pair for sale for $100 (retail from Rogue is $140 plus $50 tax and shipping).  I just don't train with slam balls often.

Bench Press - Metcon

Wednesday, March 16, 2022

Home Gym

1130

Warm Up

Crossover Symmetry

Moved plates around

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press (7 reps @ 67-73%)

*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%

Last week, I did 8x120# and was successful on all sets.  I bumped up to 125# and completed 5 sets at 7 reps.

Metcon

Five rounds for time of:

40 Double-Unders

10 Push Presses (135/95 lbs)

10 Toes to Bar

I scaled to 60 SU with beaded rope, 75# push press and 12 abmat sit-ups per round.  I moved well with everything unbroken and decent transitions.  I finished in 10:20.

I am still loving the split gym.  It still feels a little cramped with the extra plyo boxes and I need to stash those somewhere.

Finally an Equipment Slowdown

Looking at my equipment purchases over the last two years, I noticed some interesting stuff.  

The used market in 2020 was gone and I purchased most items new as they became available.  

In 2021, the used market started to open up and after January nearly all my purchases were used.  I grabbed a few items through March.  Then we moved.  Starting in September, the used market picked up as people returned to commercial gyms and liquidated home equipment.  I did buy a new barbell from Eleiko.

In 2022, the buying binge has continued with large footprint items that necessitated splitting the gym.  I am still on the lookout for dumbbells (at $1/pound) and possibly an adjustable bench.  I am always on the lookout for unique items pertaining to physical culture.  One of my favorite search terms is strongman.  I also am a big fan of grip implements.  The only functional item that catches my eye are a set of fractional plates.  If SYQQ gets there act together, I will buy a set of their collars.

___________________________________________________________________

January 2020 - ($0)

February 2020 - ($40) - Rep Axle Bar

March 2020 - ($0)

April 2020 - ($0)

May 2020 - ($0)

June 2020 - ($672) - Rogue home timer, Rep Bumpers, Dumbbells

July 2020 - ($1,031) - Concept2 Rower, Dumbbells

August 2020 - ($) - Onnit mace, rower hanger, curl barbell

September 2020 ($) - bands, Rep flag, Titan silencer pads

October 2020 ($709) - Simpson's kettlebell, plate carrier, Raptor Yoke

November 2020 ($456) - EliteFTS squat box, Rogue pull-up bar, NeverSate banner, Dynamax med balls

December 2020 - ($0)

___________________________________________________________________

January 2021 - ($420) - Team Gupta banner, stall mats, Rep rubber coated plates, Rogue 15kg barbell

February 2021 - ($) 

March 2021 - ($295) - Rogue collars, Eleiko change plates

April 2021 - ($40) - Roman Chair

May 2021 - ($0)

June 2021 - ($0)

July 2021 - ($0)

August 2021 - ($0)

September 2021 - ($220) Titan mass storage system, change plate pins

October 2021 - ($230) Rogue flat bench, Bulgarian bag, battle rope, 

November 2021 - ($384) Tuff Stuff back extension, Rogue Multi-use Hanger, dumbbell, MSS shelf, 1" collars

December 2021 - ($918) Rogue 45# bumpers, spring collars, MDUSA timer, chains, Rogue Multi-use hanger, abmats, dumbbells, Eleiko Hybrid Bar

___________________________________________________________________

January 2022 - ($570) Hoist ab bench, Cybex weight tree, 2.5# plates, dumbbells, Mutt bar

February 2022 - ($465) First Place plyo boxes, 10# plates, Crossover Symmetry, med ball, dumbbell rack

March 2022 - nothing yet, but we are not even halfway through the month

Metcon

Tuesday, March 15, 2022

CFG - Greg

1200 - 10 of us

Warm Up

row

mtn climber stretch

quad stretch

figure four stretch

jump squat

single leg glute bridge

side star plank

bird dog

dead bug

kang squat

stagger stance rdl

deadlift

Metcon

"The Running Dead"

For time:

1600 Meter Run

50 Deadlifts (225/155 lbs)

50 Calories of Rowing

50 Dumbbell Box Step-Overs (50/35 lb DBs – 20")

1600 Meter Run

I scaled this to 95# and 15# DBs.

Run 1 - 10 min

DL - 4 min (12-10-10-8-5-5)

Row - 5 min

Step Over - 5.5 min (36-14)

Run 2 - 11 min

I scaled this well and paced this even better.  I felt smooth and confident.

I did a couple of sets on the reverse hyper before and after the workout.

Front Squat - Metcon

Monday, March 14, 2022

CFG - Lacey

1200 - 10 of us

Warm Up

boot strappers

kang squats

banded squat

banded fire hydrant

lateral skaters with band

pvc pass through

shoulder swimmer

ohs with band

thoracic spine rotation

single leg to to mini squat

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Front Squat (1 rep)

Build to a heavy single in ten sets. 

115-135-145-155-165

175-185-190-195-195 

Felt good, but not ready for max effort (compare to 9/22/2021 - 210# 1RM)

Metcon

For time:

30 Chest-to-Bar Pull-Ups

15 Overhead Squats (135/95 lbs)

20 Chest-to-Bar Pull-Ups

10 Overhead Squats

10 Chest-to-Bar Pull-Ups

5 Overhead Squats

*OHS substitute = Front Squats (155/105lbs)

I scaled to 15-10-5 chin over bar pull-ups and 95# front squat.  I finished in 7:26 and felt like I scaled it well.

Swim - Run

Sunday, March 13, 2022

Carmody

1030

Swim (1250 yards)

500 FR

100 BA

100 BR

450 FR

100 FR

Home Gym

1400

Run

2.78 mile run (12:19/mile; 34:21 moving time) - 2 big laps around the neighborhood

Deadlift - EMOM

Saturday, March 12, 2022

Home Gym

1600

Warm Up

Hip Hammy

RDL

Deadlift

12x135

10x165

8x185

6x205

4x225

2x255

2x255

2x255#

EMOM

station 1 - 5 Box Jump (30 inch)

station 2 - 5 Strict Pull-up

station 3 - 12 Abmat sit-up

This felt really good for skill work.

Crossfit Open 22.3

Friday, March 11, 2022

CFG - OPEN GYM

1100

Warm Up

hip hammy

crossover symmetry

front rack mobility

jump rope drills, singles, doubles

scap pull-ups

kip swings

thrusters - 45, 65, 95, 115

Crossfit Open 22.3 (Men's Rx)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

♀65 lb, then 75 lb, then 85 lb

♂95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Last night, I envisioned getting done with round 2 in 10 minutes and struggling to get a muscle up for the last 2 minutes.  While warming up with the 115# bar, my aspirations quickly changed to just getting a couple of reps at 115#.  I ended up at 146 reps, completing 8 of 18 thrusters at 115# (4-3-1 rep in the last 1:15).

21 PU were fast singles in under 2 minutes.

42 DU were 3-4 sets

21 thrusters were slower at 9-7-5 reps

18 C2B were slow singles and multiple trips to the chalk bucket

36 DU were 3-4 sets

8 of 18 thrusters were 4-3-1 with long breaks

Overall it was a great test for me and one that I would enjoy repeating if I were 10 pounds lighter and a little stronger.

Snatch Complex - Metcon

Wednesday, March 9, 2022

CFG - Lucas

1200 - 10 of us

Warm Up

row

air squat

quad stretch toe touch

bear sit through

pvc pass through

lunge plus stretch

boot strappers

jump squats

face down scorpion

cat cow

pvc warm up

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee 

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

I worked up from 45-50-55-55-60 / 60-65-65-65-65

It felt pretty good, but I was not receiving the bar well.

Metcon

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (135/95 lbs)

*Or 30 Alternating Dumbbell Snatch 

I scaled to step over burpees and 65# power snatch.  Still really tough.

Round 1 - 9:05 - 5 min row, 2:30 burpee, 1:30 snatches

Round 2 - 9:25 - 5 min row, slower burpees and snatches

Finished with some reverse hyperextensions 2x8x50#

Bench Press - Metcon

Tuesday, March 8, 2022

CFG - Greg

1200 - 10 of us

Warm Up

row

face down scrorpion

band w

band pull apart

band pull down

band strict press

slow hrpu

deadbug

wrist mobility

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press (8 reps @ 65-70%)

I used 120# (63% of 190#) and felt pretty good at that weight

Metcon

Five rounds for time:

200 Meter Run or 250 Meter Row

12 Toes to Bar

12 Stationary or Ring Dips @ 1111

12 Push-Ups

I scaled to HKR and bench dips.  I maintained good tempo through the wod.  Push-ups were 6/3/3 every round.

Splitting the Gym - Progress 3/6/2022

Basement Powerlifting Gym

Garage Crossfit Gym

Garage Crossfit Gym

This past weekend, I spent a lot of time on Saturday rearranging the gym and gave it a test ride on Sunday with a workout.

This split works surprisingly well as Crossfit metabolic conditioning workouts never take weight from the rack.  Also powerlifting movements are nearly always stand alone strength movements.

The powerlifting space has a distracting aesthetic, but is remarkably functional.  I still need to move down the Hi Temp Bumpers, EZ Curl Bar and Plates, Mutt Bar and Chains.  I had originally planned on moving down the Ab Bench and Hip Extension, but those are going to stay in the garage.

The Crossfit space feels great.  I am likely going to move the 12" and 18" plyo boxes out to make more room for Olympic lifting.  I will also probably bring the Concept2 rower upstairs.  Otherwise, no changes are expected.

More importantly - Any additional equipment will really cramp the space.  That means no Ski Erg, no Assault Bike, no Lat Pull Down / Low Row.  That means no more weight.  That means no GHD, no Reverse Hyper.  

I even question the idea of fractional plates or SYQQ collars.  Fortunately, neither of those take up any space.

Strict Diane - Accessory

Monday, March 7, 2022

CFG - Lacey

1200 - 7 of us

Warm Up

inchworm + push-up

scap push up

single arm kb press

side plank rotation

single leg kb rdl

reverse snow angel

light american kbs

hollow hold / superman

Metcon

"Strict Diane"

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

I scaled this to 135 DL and 15-9-6 Box HSPU

I went 12/9 - 7/4/4 - 6/3 on the DL and 4/3/3/3/2 - 4/3/2 - 3/2/1 on the Box HSPU.  Total time was 7:41.

Repeat of 9/30/2021 - I used 155# and same rep scheme on box hspu and finished in 6:53??

Accessory

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

Barbell Hip Thrusts (6 reps @ 21X1)

Band Pull-Aparts (30 reps @ 1010)

L-Sit (60 seconds (accumulated time))

Hip Thrusts were light at 135#

Band pull apart were OK

L sit was a challenge and I tried to go 10 on 10 off for the 2 minute window.

Swim

Sunday, March 6, 2022

Carmody

1030

1200 yard swim

400 FR

300 FR

200 FR

100 FR

100 BA

100 BR

38 minutes total

SLIPS - Metcon

Sunday, March 6, 2022

Home Gym

1500

Jumping Jacks

SLIPS

Stretch - Hip Hammy, wrist mobility, down dog/cobra

L-sit - 4x max effort hold, about 8 seconds

Inversions - hold, HSPU:

2x2 abmat

1x1 abmat

2x2 abmat

3x3 abmat

Plank - 90 second hold

Bench Press

8x95

8x115

5x135

3x145

2x155

2x165#

Back Squat

5x95

5x135

5x165

5x185#

60 minutes total workout

Rogue Mini Deadlift Bar Jack

Rogue Mini Deadlift Bar Jack offered on Craigslist for $65.  Retail is $80 (plus tax and shipping $15) = $105.  

I offered $40 and was promptly rejected.

This could be a fun toy, but I get by just fine with a thin change plate.

Splitting the Gym?

As I updated Home Gym 2.2 page, I realized my overflow section was a bit out of control and I am now considering having a Crossfit Gym in the garage and a Powerlifting/Bodybuilding Gym in the basement.

Crossfit Gym would be for metabolic conditioning, Olympic weightlifting, strongman and gymnastics.  The garage gym is starting to feel really cramped and I need the second garage bay.

Powerlifting/Bodybuilding would be the big 3 lifts, core work and accessory work.  The basement does not allow overhead work.

I will clean and organize the basement to see if this is even possible.  I need an 8 foot wide, by 12 long section to have any hope of success.  Yoke and plates in 8 x 6 and Ab Bench / Hip Extension in the other 8 x 6.  I will start by measuring the carpet and smoothing it out.

Crossfit Gym

Stall Mats

2x4 Foam Mat

Eleiko Barbell

Rogue Bella Barbell

Technique Bar

Collars

Rep Bumpers

Eleiko Change Plates

Rogue Flat Bench

Hex Dumbbells

Concept2 Rower

Abmats

Jump Ropes

Kettlebells

Parallettes

First Place Plyo Boxes

Rings

Rope

Wall Balls

Pull-up Bar

Weight Vest

Atlas Stones

Axle Bar

Sandbag

Battle Rope

Steel Mace

Bands

Rogue Home Timer

Start Somewhere / Team Gupta Banner

Silencer Pads

Titan Mass Storage

Wall Mount Storage

Powerlifting Gym

Carpet

Rogue Beater Bar

Hi Temp Bumpers

Iron Plates

Cybex Bench

Metal Dumbbells

EZ Curl Bar and Plates

J Boxes

Yoke

Ab Bench

Mutt Bar

Chains

MD USA clock

Rep Fitness Flag

Hip Extension

Squat Box

Cybex Weight Tree

Dumbbell Rack

Crossfit Open 22.2

Friday, March 4, 2022

CFG - OPEN GYM

1030

Warm Up

Foam Roll

Hip Hammy

Good Mornings and RDL

Deadlifts - 135, 185, 225

Burpees

Burpees over the bar

Crossfit Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

reps for time of:

Deadlifts

Bar-facing burpees

♀ 155 lb

♂ 225 lb

Time cap: 10 minutes

This was easier than I thought it would be.  Maybe that means I should have gone faster.  I did the workout Rx and felt pretty smooth the whole time.  My back started to tighten up at about 7:30, but I focused on form and slowed down a touch

1 - 0:10 (5 sec/rep)

2 - 0:32 (5 sec/rep)

3 - 1:12 (7 sec/rep)

4 - 2:15 (8 sec/rep)

5 - 3:45 (9 sec/rep)

6 - 5:55 (11 sec/rep)

7 - 8:30 (11 sec/rep)

8 - DNF - all deadlifts and 1 burpee at 10 minute time cap (10 sec/rep)

Total 65 reps in 10 minutes.  That is just better  than 10 seconds per rep and exactly the range I wanted to stay in.

I wore Reebok Nano X1, calf sleeves, mouth guard and thumb tape.

Only thing I would do differently is warm up with Reverse Hypers

Finished with Reverse Hyper 3x8x50# and 50 push ups.  

Week 2 in the books.  This was a good workout and I felt confident going Rx.

I am very curious to see what week 3 has in store.  If history is any guide, I should expect T2B, DU, Thrusters and C2B.  Part of me expects a max effort lift or complex.  Part of me expects Bar Muscle Up.

Repeat 16.2 = 19.2? - T2B, DU, Squat Clean

Repeat 17.5? - Thrusters, Rope Skips - 10 rounds for time 9 thruster (95#) 35 DU - No time cap.  I did this scaled as 65# thruster and rope skips?

Repeat 18.3? - Rope Skip, OHS, DB Snatch, PU - unlikely

Repeat 20.2 - DB Thruster, T2B, DU - unlikely

Repeat 21.1 - Wall Walk - DU - unlikely

Maybe there will be a 22.3 & 22.4 with Thrusters and Rope Skips followed by a Max Effort Back Squat.

Bench Press - Metcon

Thursday, March 3, 2022

CFG - Lacey

1200 - 10 of us

Warm Up

box step up

down facing scorpion

scap push up

bench pulls

slow push-ups

down dog / cobra

star jumps

Weightlifting

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

Bench Press (2 reps)

Building to a heavy double over the course of 8 sets.

I worked up from 95-115-135-145-155-155-155-155

Metcon

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Ups (50/35 lb DBs; 20″)

60 seconds of Slamballs (30/20 lbs)

60 seconds of Strict Ring Dips

60 seconds of Strict Pull-Ups

Rest 60 seconds

DB Box step-up - Unweighted 18" - 12 reps/round

Slamball - 20 lbs - 13 reps/round

Strict Ring Dips - 4 reps/round

Strict Pull-ups - 5 reps/round

--

102 total reps

Good workout today to get some movement in prior to the open workout tomorrow.

337.5# of Plates for $150!

Screaming deal on Hampton Deep Dish Plates. 337.5# for $150.  That is less than 50 cents/pound

(4) 45

(2) 35

(2) 25

(2) 10

(2) 5

(2) 2.5

(2) 1.25

--

337.5 #

45s - $72/pair

35s - $56/pair

25s - $40/pair

10s - $16/pair

5s - $8/pair

From Weightlifter's Warehouse website.

I am not sure about accuracy, but these are certainly attractive plates.

EMOM

Wednesday, March 2, 2022

CFG - Lucas

1200 - 6 of us

Warm Up

mountain climbers

hamstring sweeps

bear crab rotations

jumping jacks

face down scorpion plus push up

lunge and quad stretch

glute bridge complex

good mornings

rdl

dead hang

scap pull up

Metcon (Weight)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lbs)

Minute 3 – 6 Bar Muscle-Ups

Minute 4 – 12 Kettlebell Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

This was definitely a tough workout and I scaled to save my body for Friday's Open workout.

Deadlift - 135# (43% of 315 1RM)

Walking Lunges - unweighted

BMU - kipping pull-ups plus foot assisted dips

KB shoot through - 6 reps of Parallette shoot through each round

Plank - as prescribed

Still tough, but good movement day.

Back Squat - Metcon

Tuesday, March 1, 2022

CFG - Greg

1200 - 9 of us

Warm Up

air squat

thoracic spine rotation

mountain climber stretch

pigeon stretch

couch stretch

banded air squat

banded single leg kick back

banded glute bridge

banded back squat

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 75% - 150#

*Set 2 – 3 reps @ 80% - 160#

*Set 3 – 1 rep @ 85% - 170#

*Set 4 – 5 reps @ 80% - 160#

*Set 5 – 3 reps @ 85% - 170#

*Set 6 – 1 rep @ 90% - 185#

*Set 7 – 5 reps @ 85% - 175#

*Set 8 – 3 reps @ 90% - 185#

*Set 9 – 1 rep @ 95% - 195#

Rest as needed between sets.

Metcon

Rounds of 15, 12 and 9 reps for time of:

Thruster (135/95 lbs)

Bar-Facing Burpees

I scaled this to 75# thrusters and step overs.  I went 9/6, 6/6 and 6/3 and kept moving on the burpees.  Despite finishing in a respectable 8:56.  I was the last one done.