Thursday, March 31, 2022

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.

Tuesday, March 29, 2022

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

Sunday, March 27, 2022

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.

Tuesday, March 22, 2022

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

Monday, March 21, 2022

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.


Friday, March 18, 2022

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

Thursday, March 17, 2022

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.

Wednesday, March 16, 2022

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.

Tuesday, March 15, 2022

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.

Monday, March 14, 2022

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.

Friday, March 11, 2022

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.

Wednesday, March 9, 2022

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#

Tuesday, March 8, 2022

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.

Monday, March 7, 2022

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.

Sunday, March 6, 2022

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

Friday, March 4, 2022

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.


Thursday, March 3, 2022

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.

Wednesday, March 2, 2022

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.


Tuesday, March 1, 2022

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.