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

Saturday, April 30, 2022

XPRT Fitness

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

EMOM - Mary(ish)

Saturday, April 30, 2022

Home Gym

1430

Warm Up

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

EMOM 24 (8 sets)

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

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

Track Workout 4x400

Saturday, April 30, 2022

D'Evelyn Track

1130

Track Workout

1x800 warm up

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

1x400 cool down walk

Friday, April 29, 2022

Power Clean & Jerk

Friday, April 29, 2022

Home Gym

1230

Warm Up

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

Power Clean and Jerk 

Build to 1RM (20 minutes)

75
95
115
135
145
155
165 failed

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


1250 Yard Swim

Friday, April 29, 2022

Carmody

0730

Swim

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

Thursday, April 28, 2022

Accessory - Metcon

Thursday, April 28, 2022

CFG - Lacey

1200 - 4 of us

Warm Up

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

Weightlifting

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

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

Metcon

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

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

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

Wednesday, April 27, 2022

Back Squat - Pull-up - Metcon

Wednesday, April 27, 2022

CFG - Lucas

1200 - 13 of us

Warm Up

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

Weightlifting

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

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

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

Metcon

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

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

Lagniappe

3x8 GHD sit-ups

Bumper Plates on Facebook




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

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

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

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



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

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



Tuesday, April 26, 2022

Metcon

Tuesday, April 26, 2022

CFG - Greg

1200 - 7 of us

Warm Up

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

Metcon

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

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

Lagniappe

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

Crossfit Level 1 - Training Guide

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

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

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

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

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

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

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

Monday, April 25, 2022

Deadlift - Metcon

Monday, April 25, 2022

CFG - Lacey

1200 - 8 of us

Warm Up

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

with barbell
good morning
rdl
deadlift

Weightlifting

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

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

Metcon

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

25# Dumbbell, 12 kg KBS

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

Finished with Reverse Hyper 2x8x90#

Bench Press

Sunday, April 24, 2022

Home Gym

1600

Warm Up

Tennis with Nisha

Bench Press

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

Skills - Metcon

Saturday, April 23, 2022

Home Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Crossover Symmetry

Inversions

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

Single Let Squats

3 sets of 5 repetitions each leg to 21" box

Metcon

AMRAP 12

20 DB Snatch (35#)
20 DU

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

Finishers

False grip ring rows
Sit-ups
Hip extensions


Friday, April 22, 2022

Carmody - 1200 Yards

Friday, April 22, 2022

Carmody

0930

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

Age Group Online Qualifier

Test 1

3 Rounds for time:

20 T2B
20 Alt DB Snatch (70#)

Time Cap:  10 min

Test 2

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

Time Cap:  20 min

Test 3

AMRAP 10

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

Test 4

Crossfit Total

For total load:

1 Back Squat
1 Press
1 Deadlift

Test 5

(repeat of 2014 AGOQ Test 3)

3 Rounds for time of:

50 Calorie Row
15 HSPU
50 DU

Time Cap:  20 min

Rogue Turkish Get Up Challenge

Friday, April 22, 2022

Home Gym

1230

Warm Up

hip hammy
wrist mobility

Turkish Get Up

Built up from 15-25-33 lb

Attempted

43
48
53
58 failed


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

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

145 Men submitted entries (I was 139th)

Thursday, April 21, 2022

Tempo Front Squat - Metcon

Thursday, April 21, 2022

CFG - Lacey

1200 - 13 of us

Warm Up

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

Weightlifting

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

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

Metcon

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

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

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

That is the fastest I have run in a while.

Lagniappe

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

Wednesday, April 20, 2022

Bench Press - KB Row - Metcon

Wednesday, April 20, 2022

CFG - Lucas

1200 - 12 of us

Warm Up

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

Weightlifting

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

Metcon

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

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

Lagniappe

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

Tuesday, April 19, 2022

Lunch Run - Skills

Tuesday, April 19, 2022

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

CFG - 1300

HSPU

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

False Grip Ring Rows

5-5-4

Ring Dips

3-2-2

About 10 minutes total effort

Monday, April 18, 2022

Hang Clean - Metcon

Monday, April 18, 2022

CFG - Greg

1200 - 13 of us

Warm Up

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

barbell warm up

Weightlifting

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

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

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

Metcon

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

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

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

Lagniappe

2 x 8 x50# reverse hypers

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

Weight Plates - 1752.5 pounds!!!

Olympic Plates

Bumpers - 540#

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

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

Change - 42.5#

Eleiko Change plate set 10-5-2.5-1.25

Ader Fractional Set 1.00-0.75-0.50-0.25

Rubber Coated - 45#

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

Metal - 805#

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

(4) York 35s

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

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

(8) York 5s

(4) York 2.5s - not vintage

Standard Plates - 320#

(4) 25# Plates

Pig Iron

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

(6) 25s
Iron Man
Healthways Hollywood
York
Unbranded

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

(9) 5s
Lightning P
Pro Sport
DP
Billard

(1) 3
Billard

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

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

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

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

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

Out with the Old

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


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

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

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

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


SLIPS - DU - EMOM

Sunday, April 17, 2022

Home Gym

1200 - with Ratna

SLIPS

Stretch - Hip Hammy, wrist mobility, shoulder stretch

Scales - Front/Back

L-sit - 3 efforts at about 5-10 seconds

Inversions - hold, 2 reps to 2 abmat, 1 rep to 1 abmat, 2 reps to 2 abmat

Plank - 90 second hold

DU

10 minutes to work on technique

22-22-9-3-20
16-22-16-11-11 reps
-
152 total

EMOM 10

Station 1 - Hip Extension
Station 2 - Pull-up

Hip Extension:  10-8-10-8-8 with 15# plate
Pull-up:  6-5-4-4-4

40 minutes total workout

Friday, April 15, 2022

Snatch Complex - Metcon

Friday, April 15, 2022

CFG - OPEN GYM

1400

Warm Up

run
side lying windmills
pigeon stretch
bottom of squat hold
banded ohs
banded fire hydrant
pvc pass through
2-1-2 quarter squat
banded side step

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
2 Power Snatches + 1 Overhead Squat 

This felt pretty good today.  I went 
35-45-55-60
70-75-75-75#

Metcon

For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters
*Alternative – Barbell Front Squats

This was not too bad.  I opted for 75# front squats and went unbroken.  I stepped over the bar.

Run 1 - 2:30
Run 2 - 5:00
Run 3 - 2:40
total = 18:25


Thursday, April 14, 2022

Pull-ups L-Sit Metcon

Thursday, April 14, 2022

CFG - Lacey

1200 - 3 of us

Warm Up

burpees
down facing scorpion
banded pass throughs
band pull aparts
banded Cuban press
slow scap pull-up

Weightlifting

Four sets of:
Supinated-Grip Pull-Ups (4 reps @ 21X0)
(weight them if possible)
Rest 60 seconds
L-Sit ( 30-60 second hold)
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

The pull-ups went really well.  I did the first set unweighted and then added 5# for the next 3 sets and maintained good tempo.

The L-sit sucked.  I accumulated 30 seconds each round in 3-4 efforts of around 10 seconds each time.  Round 3, I did toes touching the whole time for 30 seconds.  This was actually a really good stimulus that I will incorporate more often.

Metcon

Five rounds for time of:
5 Muscle-Ups or 10 Strict Ring Dips
20 Wall Ball Shots (20/14 lbs)

I scaled to 10 matador dips and a 14# wall ball.  I tried to pace, but came out of the gate hot at 1:18.  I slowed down, but not horribly finishing in 9:09 (well under the 12 minute cap)

Lagniappe

With 15 minutes left in the hour, I played around with some skills:
Glute Ham Raises four sets of 5 reps with minimal range of motion and including a band
False Grip ring rows four sets of 5 reps

Gear Shopping

Aside from equipment, I am finally starting to wear through personal gear and wanting to have back up gear in some cases.

First Tier Equipment
  • Shoes ($60-$130)
  • Weight Belt ($20-$65)
  • Knee Sleeves ($25-$80)
  • Wrist Wraps ($15-$30)
  • Thumb Tape ($1-$5)
  • Jump Rope ($15-$30)
Second Tier Equipment
  • Calf Sleeves
  • Elbow Sleeves
  • Gymnastics Grips
Misc Equipment
  • Mouth Guard
  • Deadlift Straps
  • Sunglasses
  • Wrist Bands
Recently I was perusing the internet and am considering buying a pair of No Bull trainers ($129).  I like the aesthetic and think they will be more comfortable for rope climbs.  The Nano X1 suck for rope climbs.

I have been wanting a 2Pood weight belt for a while, but am not sure when I will get one.  They are only $65.  They are currently 15% off for most styles (I like the Operator, would be $55) and 40% off for clearance style (I like the Citrus, $39).

I like my 5mm Rock Tape Knee Sleeves and ordered a second pair for $23 from Amazon.

I like my 14" Nordic Lifting Wrist 14" wrist wraps, but my get a branded pair.  I originally bought a 2 pack and my primary is noticeably less elastic than the other.  I could get these anywhere.  Rogue has them for $14 and 3 ships free.

I have used generic elastic adhesive tape and the stickier thumb tape.  I go through a 15 foot roll about once/month.  The 30 pack of elastic adhesive tape is less than $1/roll and the nicer stuff is around $5/roll.  I am probably going to transition to using the nicer stuff.  I bought a 3 pack of 2Pood tape for $15 from Amazon.  I still have Jerk Fit Nubz that I use sometimes as well.

Jump Rope - I love my Jump-N-Rope (106") and will probably get a back up if I am ever in Lafayette.  I keep one in my gym bag, but would like one for home.

I have a few pairs of calf sleeves and I throw them on for longer runs and jump roping.  I have a single pair of elbow sleeves, but only use them when I am doing overhead dumbbell movements.  I have tried a few grips, but do not have a favorite.  The Wodfitters are nice for pull-ups and kipping (which I rarely do).  The JAW grips are nice for barbell movements when I am really sweaty from running, burpees, etc.  I am interested in the Victory Grips.  If I get a pair, it will be the Men's X2 3-Finger in size Large (my palm measures 7.5 inches (19 cm).  They are $48 from Victory Grips plus $4 for shipping.

For folks new to Crossfit, I would recommend the first tier items which can be had for between $136 and $335.  The low end is generic stuff until you find what you like.  The higher end is premium branded gear.

I would not recommend second tier or misc equipment unless you have specific issues you are trying to alleviate.  I use an Airwaav mouthguard, have a couple pairs of cloth deadlift straps, keep a pair of Oakley's in my gym bag, and have a pair of Under Armour wrist bands.  I would like to get a long pair from No Bull ($12) or Rogue Fitness ($12).

Wednesday, April 13, 2022

Deadlift - Metcon

Wednesday, April 13, 2022

Home Gym

1230 - with Ratna

Warm Up

jumping jacks
hip hammy
wrist mobility
rdl

Weightlifting

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

Deadlift 
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

Working off of a 315# 1RM, I was able to hold the percentages
3x225
3x245
3x255
1x275
3x255
3x255#

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
12 Farmers Carry Alternating Reverse Lunges (24/16kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

I scaled to 15# DB alt reverse lunges, hanging knee raises and 2 HSPU to 2 abmats per round.

I finished 5 rounds + 21 reps when time was called and finished the last 2 HSPU after time was called.  This was a good workout for me.  I do still want to work on T2B, but decided to focus on HSPU instead.

Tuesday, April 12, 2022

Metcon

Tuesday, April 12, 2022

CFG - Janet

1200 - 9 of us

Warm Up

line drills
stretch

Metcon

Complete four rounds for time of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
Run 400 Meters

This kind of sucked.  The white board said 40 minute cap followed by 6-8 minute rounds.  I scaled the box jumps to 20 inches, but sucked up the volume.  First round was 9:20 and I slowed a little bit to finish in 38:50.

Row ~ 2:30
Push-ups/BJ ~4:00
Runs ~2:40-2:50

Lagniappe

3x8 GHD sit-ups
2x1 min speed balls

Monday, April 11, 2022

Vintage Plates List

VINTAGE OLYMPIC PLATE LIST: 3/16/2021
From Facebook Group:  Vintage Weights and Physical Culture
In order of Rarity, Value, Collectability and Significance

Zuver DD (45 / 150 / 100 / 200 / 50) 
Berg DD (deep hub) 
Jackson DD (Gen 1 - no spokes)
York DD Gen 1 (tall letter) 
*Roberts Barbell Big Wheel (standard) 
Jackson DD (1-A / Gen 2 - spokes)
York DD Gen 2 (thick hub) 
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 2 (w/ and w/o middle lines) 
York DD Gen 4 (marked)
Berg DD (shallow hub) 
York DD Gen 3 (unmarked) 
York University of Hawaii Rainbow Warriors 
York Iron Island
Berg Double Sided
Good
Mars DD
Ivanko OMC DD
Iron Man DD
Strong 
*Sid’s Barbell / Sid’s System (standard) 
Marcy LA 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 
Image Barbell kg 
Cougar DD 
Unbranded Ivanko DD (M-Series)
World Class / Cybex 
Ben DD
Universal DD********HAVE
Superior DD
Schisler DD********HAVE
Billard DD
International DD (Bullseye/ Regular)********HAVE a single
York Milled (Pre USA / USA) ********HAVE
Unbranded Skinny Script DD
Lou Ferrigno 
Jack LaLanne / Legacy DD

Clean Complex - Metcon

Monday, April 11, 2022

CFG - Greg

1200 - 10 of us

Warm Up

run
inchworm
quad stretch + lunge
banded side step
banded air squat
kang squat
cat / cow
banded 2-1-2 quarter squat
cowboy walks

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean 
Athlete will execute one clean from the hang position, and then one from the floor

This felt good today and I went
85-95-105-115-125
135-135-145-145-145#

Metcon

Every 90 seconds, for 18 minutes, (4 sets) of:
Station 1 – 300 Meter Run
Station 2 - 20 Kettlebell Swings (24/16 kg)
Station 3 - 10 Pull-Ups

Scaled to 200m runs - Finished in 65-70 seconds
Scaled to 12kg KBS - Finished in around 45 seconds
Scaled reps - 10-8-8-8 on rounds 1-4 respectively
118 reps total

Lagniappe

4x5 GHD sit-ups

Wednesday, April 6, 2022

2022 Quarterfinals Workout 3 - OH Squat

Wednesday, April 6, 2022

CFG - Open Gym

1045

Warm Up

Hip Hammy
Jumping Jacks
Shuttle Runs
Movement Prep

2022 Quarterfinals Workout 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

This was as difficult as advertised and the 25 minute cap just added insult to injury.  154 Total Reps.
  • Round 1 was great - finished in around 1:30
  • Round 2 was trickier - finished around 5:00
  • Round 3 was when everything went to shit.  Wall balls were 8/8/4/4.  Shuttle runs were a jog/walk.  Rope climbs needed a 30 second rest between efforts.
  • Round 4 was a mental workout.  I finished the round at about 23:15.
  • Round 5 was a race for max wall balls.  I got a dozen and then flopped, but realized that the cap is 25 (not 24 minutes).  I ended up finishing the 24 wall balls and heading off for a shuttle run which I did not finish.
I am glad I pushed myself with the 20# wall ball.  120 reps is no small accomplishment.  The shuttle runs sucked.  I need some improvement on stamina and technique.  The rope climb volume was non-trivial also at 10 reps.  Finishing the workout was out of the question today.

OHS

Build to heavy single

5x35
3x45
3x55
2x65
1x75
1x85

T2B technique

EMOM 5

1 rep pausing at high knee, knee to elbow and feet extended up and back

Tuesday, April 5, 2022

Clean Complex - Metcon

Tuesday, April 5, 2022

CFG - Greg

1200 - 8 of us

Warm Up

Hawaiian stretch
birthing stretch
kang squat
banded squat with thoracic rotation
banded 2-1-2 hops
banded glute bridge
drop squat
cat cow

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Clean 

This started out poorly, but finished well.  I went 85-95-105-115-125-125-135-135#

Metcon

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

I felt like I was sandbagging at 75#, but this turned out to be a good weight.

1 PC-5PU-2PC-5PU-3PC-5PU-4PC-4PU-5PC-5PU = 1 ladder.

I did (3) ladders and the rounds of 1&2 on the fourth.

Total Power Cleans = 48
Total Push-ups = 85

Lagniappe

3x8x50# reverse hyper
3x5 ghd sit-ups

I also tried playing with the custom sissy squat into core strengthening contraption.

Monday, April 4, 2022

Iron Grip Dumbbells

Craiglist Offering

Company Logo
Custom Engraving

So a pair of Iron Grips finally showed up on Craigslist.  The real kicker is that I just sold 50# and 65# for $300.  I hate to go back under for $275.  I have been wanting Iron Grip dumbbells for a while.  These go for $5/lb new and are $3/lb on the secondary market.  These just showed up for $275 or $1.25/lb which is a fair price and I will likely have to pick them up.  Worst case scenario, I sell the 60's and keep the 50's.

I ended up contacting the seller who happened to be someone I have met before when he was selling Pro Style dumbbells for around $1/lb.  They went from 15-45? and were in reasonable condition, but the handles were rusty.  This does not affect performance, but I opted against.  He has a constant stream of listings on Craigslist and Facebook Marketplace, but the items I am interested in are priced at a high premium.

I have been wanting Iron Grips for a while now.  I like the integrated straight handle 12 sided anti-roll design.  I like that they are Made in the USA.  Iron Grip was founded in 1993 and launched dumbbells in 1997.  They launched a new urethane free weight line in 2010.  They can be found in commercial facilities, university and pro teams, corporate gyms and military installations.  While I would love to have a set labeled "Team Gupta" strength and conditioning, these will work out great.  The ones I purchased were the original design and the urethane has a softer feel than the current line.

They are not rare by any means, but they are hard to come by at a reasonable price.  I often see plates and dumbbells at $2+/lb.  The 12 sided plates are great for anything except deadlifting or other movements from the ground.  They are easy to manage and look nice.

I will be using these primarily for Rx Crossfit WOD's.  The 50# York Dumbbell that I have will be relegated to my strength "museum" or may be used for trades in the future.

Nutrition

I have continued to shoot myself in the foot through the holidays.  I made a small dent with 75 Hard.  I dropped from 193.3# on 1/1/2022 to 187.2 on 1/30/2022 before adding it all back on.

I am striving for consistency and sustainability.  While that is being achieved, I will settle for small wins.  I need to get used to feeling hungry.  I need to get used to making good choices 100% of the time.

I was at 193.7# on 3/29/2022.  A week later, I am at 189.8#.  With a modest four pounds, my joints feel better and I am having fewer stomach issues in the morning.  I believe some of my stomach issues is tied to processed sugars and just plain eating too much and eating too late at night.

An evening walk could help with digestion as well.

It is not unreasonable for me to be at 180# by Memorial Day.

Strict Press - Metcon

Monday, April 4, 2022

CFG - Lacey

1200 - 10 of us

Warm Up

burpees
pass throughs
around the worlds
pvc strict press
side lying windmills
reverse snow angels
pike push-ups

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Strict Press (6 reps)
*Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

This felt pretty good and I went 75-80-85-90-95#

Apparently this was a repeat from 4/3/2017 when I had my first day at Liberty Oilfield Services.

Metcon

Every 90 seconds, for 15 minutes (10 sets):
5 Dumbbell Push Presses (50/35 lbs)
10 Burpees Over Dumbbell

This was a good exercise in mental toughness and staying in the moment.  I used 35# dumbbells.  On the first round, I worked to 45 seconds and managed 6 burpees.  I was able to hold 6 burpees for all 10 sets (but my rest went from 45 to 25 seconds).

Lagniappe

4x5 GHD sit-ups

EMOM

Sunday, April 3, 2022

Home Gym

1900

Jumping Jacks
Hip Hammy
Wrist Mobility
Movement Prep

EMOM 30

Station 1 - 2 HSPU to 2 abmat
Station 2 - 5 Box Jump to 24 inches
Station 3 - 1 Rope Climb - 12 feet
Station 4 - 3 Stone to Shoulder - 70 pounds
Station 5 - 30 second plank hold

This was a fun workout to play with my new rope and do some additional skill work.  I had to break after round 1 to cook dinner.

Sunday, April 3, 2022

Pat Sherwood - $500 Home Gym


Pat Sherwood made an interesting pitch on Crossfit Linchpin for the $500 home gym.  He used Rogue prices in December 2020 (without taxes or shipping).

35# DB Pair - $99 (or 50# pair for $142) - Now $125
P-4 Pull-up systems - $142 - Now $180
Jump Rope - $30 (still $30)
Wooden Rings - $70 (now $80)
Strongman Sandbag (100# or 150#) - $70 - Now $95
--
$415

Part of his reasoning was buy nice or buy twice.  Yes, you could get a cheap barbell and bumpers, but you will be replacing them.  These are compatible with Crossfit Linchpin low equipment programming and could fit in the smallest of home gyms and travels well also.  He did not consider DIY or secondary markets.

I agree with the list.  Moving beyond body weight, I would start with a pull-up bar and jump rope.  I do not use my rings often.  Dumbbells are very versatile.  The strongman sandbag got me thinking a little bit.  I have atlas stones, but those can be tedious when one considers sandbag walks and sandbag over shoulder.  The last thing I want to do is crack my foundation.

100# bags
Rogue - $95 ($121 with tax and shipping)
Cerebrus - $90 ($103 with shipping)
Ludus Imperium - $69 (free shipping)
Greyfit - $85 ($94 with shipping)

The price difference is not a decision maker.  If ordering a full set of sandbags, then it certainly could be a difference maker.  Of course when you figure in shipping, the Ludus Imperium is nearly half the price of the Rogue bag.

I have no intention to purchase anytime soon, but has been added to my wish list.  I will start with a 100# bag and buy another as I get stronger.





Saturday, April 2, 2022

1400 yard swim

Saturday, April 2, 2022

Carmody

0700

1400 yards swim

500 FR
400 FR
100 BA
200 BR
200 FR

Friday, April 1, 2022

SLIPS - The Other Total

Friday, April 1, 2022

CFG - OPEN GYM

1100

SLIPS

Stretch - Crossover Symmetry, Hip Hammy, trunk twists, pass through

Scales - front/back left/right 

L-sit - 3 x about 8-10 seconds

Inversions - HSPU to 2 abmat x 3 reps, HSPU negative to 1 abmat, HSPU to 2 abmat x 1 rep

Plank - 90 seconds

The Other Total

1 clean
1 bench press
1 overhead squat

Time cap: 30 minutes

I warmed up for a good half hour prepping all three movements.  When I felt close to starts I went:

Clean

73 
76 (167 lb)
80 kg failed
80 kg failed

167# was 9# under my recent PR of 176# on 12/8/2021

Bench Press

80
85
88
90 kg (198 lb)

198# was 3# better than my recent PR of 195# on 2/4/2019

OHS

83 lb
93 lb
45 kg (99 lb)
47 kg failed

99# was 17# better than my recent PR of 82#  on 4/8/2019

This resulted in a 211 kg or 464 lb total.  I was disappointed in the clean and felt great about the bench press.  I did not realize how much of an improvement I made on the OHS until I got back to my desk.

The Other Total is a Crossfit benchmark workout that was tested in the 2022 Quarterfinals.  I did the movements in order, but I did use different barbells and racks.  I was feeling a little beat up and did not feel like performing metabolic conditioning today.

I taped my thumbs, work lifters, knee sleeves and wrist wraps.  Ideally, I would plan on 3-4 attempts per movement with about 2-3 minutes rest between sets.