Bulgarian Split Squat - Metcon

Thursday, June 30, 2022

CFG - Janet

1200 - 7 of us

Warm Up

couch stretch

mtn climber stretch

jumping jacks

air squat

lateral lunge

inch worm push up

over and under the fence

single leg glute bridge

Weightlifting

Three sets of:

Bulgarian Split Squat (10 reps each @ 30X0)

Rest 30 seconds

Banded Face Pulls (10 reps @ 2111)

Rest 30 seconds

I used a 15# training bar and kept OK tempo.  I used a red band and kept good tempo.

Metcon

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

Thrusters

Burpees over Barbell

(recommended weights 135/95 lbs)

I scaled to 65# thrusters and did step over the bar burpees and finished in 8:49.  The 65# was a challenging load and I went 9/6, 7/5 and 6/3.  I finally felt like I had good form with a quick pop up, pause for breath at top and slow lower without lowering ahead of the barbell.  

Lagniappe

2x9x90# reverse hyperextension

Great Deal on a Complete Home Gym

This little gem popped up on Facebook Marketplace (Ramiro Jimenez) for $1000 and everything in the picture is included.  

Rack ($600) - appears to be a Sorinex and is probably worth $1000 on its own.  It is a big piece and would be rough to disassemble.  I would need a couple of guys and a truck.

Maxicam Weight Bench ($250)

Cambered Squat Bar ($150)

Olympic Bar ($100)

Curl Bar ($100)

Ivanko Revolvers ($300) - (4) 45, (4) 25, (4) 5, (2) 2.5 - 255#

Chains ($25)

Misc ($50) - Kettlebell, Ab Dolly, Flooring, Gym Timer, Yoga Blocks

Using conservative secondary market prices, a buyer is looking at $1575 worth of equipment.  A flipper could buy the lot and split it up for that or more.  Personally, it is too big a system for me and the only thing I would want to grab is the Ivanko weights and I have more than enough weights right now.

Deadlift - Metcon

Wednesday, June 29, 2022

Home Gym

1530

Warm Up

hip hammy

foam roll

rdl

barbell warm up

Deadlift

Five sets of 3 reps @2101.

Build over the five sets.

I used my new Strongarm Sport bar and yes, there is such a thing as too aggressive knurling for working sets.

I worked up from 255-265-275-285-285#, but my tempo broke down on the last two sets.  Which is not entirely unexpected as that represents 87% of my 325# 1RM.

Metcon

4 rounds on a 2 minute running clock

30 seconds of battle rope

10 deadlifts at 135#

max push-ups in remaining time

rest 2 minutes between rounds

This programming was adapted from CFG for today which called for 250 m row, 10 deadlifts at 225/155 and burpees in remaining time on a 3 minute clock with 2 minutes between rounds.  I have been wanting to incorporate battle ropes and my left calf is still not in the mood for burpees.

I was finishing the deadlifts in about 45 seconds which left about the same amount of time for push-ups.  I managed 18-15-15-15 in the four rounds going 10/5/3 and then 10/5.

Strict Press - Metcon

Tuesday, June 28, 2022

CFG - Janet

1200 - 9 of us

Warm Up

bear crawl

banded pass through

band pull apart

band strict press

hollow hold

front rack mobility

wall slides

Weightlifting

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

Strict Press ( 3 reps @ 20X1)

If you achieve 3 successful reps, increase the load in the next set.

I went 75-85-90-90 / 95-95-100-105 and maintained good tempo

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

This sucked.  Gymnastics are tough movements for me.  I had good scales, but still struggled.

My plan was

2 HSPU to 2 abmat

6 ring dips

12 kipping leg raises

After the first round I was going 1 HSPU and 1 negative to 2 abmats.  The ring dips went from 3/3 to 2/2/2.  The only thing I could hold was kipping leg raises at 7/5.  I ended up at 4 rounds + HSPU and negative + ring dips + 4 kipping leg raises = 4 + 12

Back Squat - Metcon

Monday, June 27, 2022

CFG - Janet

1200 - 16 of us

Warm Up

run

boot strappers

banded steps

banded glute bridge

pigeon stretch

mountain climber twist

single leg squat (holding onto rig)

ankle drivers

i99 #5

Weightlifting

Back Squat 

Take 10 minutes to build to 85% of your 1-RM Back Squat

then…

Weightlifting

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

Back Squat (2 reps @30X1)

This felt pretty good.  I worked up from 95, 135, 165 and finally 185# (79% of 235# 1RM).  I kept good tempo on the 5 working sets.

Metcon

Three sets for times of:

300 Meter Run

20 Wallballs (20/14 lbs)

10 Box Jump Overs (24"/20") 

Rest 2 minutes

This kind of sucked.  My left achilles was not feeling great so I knew I would not be jumping.  I scaled the wall ball to 12# and the opted for 18" step overs.  I was still pretty slow at

Round 1 - 3:02

Round 2 - 3:07

Round 3 - 3:10

The scaling was correct as everything was unbroken and at the maximum intensity I could bring today.

Bench Press - EMOM

Sunday, June 26, 2022

Home Gym

1100

Bench Press

8x95

8x115

8x125

5x135

5x145

5x145#

EMOM

6 sets of

Station 1 - 4 pull-ups

Station 2 - 10 walking lunges

Station 3 - 12 abmat sit-ups

STS Glute Ham Developer Machine

While posted as Bigger Faster Stronger, this has an eerie resemblance to the York STS Glute Ham Developer Machine (which is a Bigger Faster Stronger Supplier).  Offered at $250 it is quite the deal.  Retail is $727.5 on the BFS website and $560 on the York Barbell website.  

Per specs this thing is 68" long x 30" wide x 46" tall and weighs 200 pounds.  Fortunately this beast could be disassembled.  The upside it that it is only 20 minutes from my house.  The downside is that I have absolutely no room for it.

Metallic Blue York Roundheads

30# metallic blue next to 20# black

I came across a listing for "York 30 Lb. Dumbels" that although an hour away was too intriguing to pass up.  I say intriguing because I haven't spotted too much York equipment for sale.  I contacted the seller who listed them on yesterday and they were still available and could be picked up at her house.  They were used by her boys but have sat unused for the last 5 years.  I was actually taken aback when I saw that they were blue, but bought them anyway.  The original pictures below did not raise any eyebrows for me.

original listing picture

original listing picture

From Hugo Teufel's article, "York also painted their plates and roundhead dumbbells a metallic blue for sale in big box sporting goods stores, during the 80's and 90's. For some reason, even today these weights are often seen with the original stickers on them."

The Vintage York Barbell Owners group typically mentions the stickers from "Champs" sporting goods.  They are uncommon, but not rare by any means.  Smalls through hundred pounders have been catalogued.  This little history gem makes them even more interesting to me and a nice addition to my burgeoning collection.

USAWA Postal Meet

While researching odd lifts, I came across the USAWA (United States All-Round Weightlifting Association).  This bunch seems to have a great club that pays homage to lifts of old.

I was intrigued and set out to complete the 2nd Quarter Postal Meet events which included Crucifix, Strict Curl and Deadlift - No Thumbs.

The Crucifix was a really tough movement.  I ended up going 3 for 3 at 10, 15 and 20#

The Strict Curl was easier than I expected and I went 3 for 3 again at 71, 81 and 87#

The Deadlift No Thumbs seemed easy, but I failed my 3rd lift.  I had success at 263 and 283# and failed 293#.  I broke it off the ground, but could not hold on.

I intend to apply for membership and participate in club events.

The USAWA was actually mentioned in an January 1, 2003 article called The Odd Lifts.

SLIPS

Saturday, June 25, 2022

Home Gym

1130

SLIPS

Stretch - Crossover Symmetry, Hip Hammy, Foam Roll

Scales - 30 seconds

L-sit - 3 x 8 seconds, tucked

Inversions - hold, 2x1 rep to 2 abmats

Plank - 60 second hold with extended arms

Bike - Swim - Bike Brick

Friday, June 24, 2022

Home Gym

1400

Brick Workout

Bike to Soda Lake - 5.40 miles (11.7 mph, 27:37 moving time)

Swim - 450 yards (12:03 moving time)

Bike Home - 5.64 miles (14.3 mph, 23:38 moving time)

The weather was rolling in, but I managed to avoid all of it.  Ratna brought my wetsuit, cap and goggles so that I could ride unencumbered.

Vintage Weightlifting Collection

Noam Schwartzenegger posted pictures of his collection with the caption 

"Never second guess buying the plates & weights you want. But please do them justice!!!

Go ahead & buy (or build) that new display rack you’ve been thinking about. It makes all the difference!

Display ✅

Accessibility ✅

Space saver ✅

Organization ✅

-->Absolute game changer!

This post is dedicated to those who have piles of weights on the floor"

As one of those people who have piles of weight on the floor, I am considering the following purchase

This is from Amazon and is listed as the "UBOWAY Compact Dumbell Rack Stand Barbell Rack" and could house my ROC-MO collection - 50-25-15-10 along the random Olympic weights I have.

It is only $120, but I hate to spend more money for a bulky item.

UPDATE:  6/27/2022 - I finally found something that will work.  This was just listed on Craigslist for $35.  16 minutes from work and 18 minutes from the house.  I ended up grabbing this for $30 and it was as advertised.  The pin spacing is too tight to load my 50# or even 25# plates.  It works just fine for 5's, 10's and 15's plus the barbell.  Pete was an interesting guy.

From the Seller:

This fits a standard weight curl bar (not included), or a longer bar is the area allows for it, such as a garage, for overhead press work, even w lighter weight, that press with a squat as one compound exercise. There are pegs welded in to the unit to hold various standard (not Olympic) weight plates. Very sturdy, very stable, and the wheels roll very smoothly. Paint color is gold over grey primer; steel structure so with light sanding it can be finished a different color.

Standard weights (used) available for [$ 1.00 / lb]; please ask if interested and I'll check to see what I have.

**(Weights & weight bar(s) not included)

Measurements:

Width...........= 31"

Total Depth..= 24 1/3"

Height..........= 39"

Back Squat - Metcon

Thursday, June 23, 2022

CFG - Janet

1200 - 10 of us

Warm Up

heart rate

boot strappers

squat hold

lunge matrix

glute bridges

90/90 sit through

wall sit hold

pigeon stretch

Weightlifting

Five sets of:

Back Squat (5 reps @ 30X1)

Rest 30 seconds

Single-Arm Dumbbell Row (10 reps @ 2020)

Rest 30 seconds

I worked up from 135-155-165-165-165# for the squats and used 25# for the single arm rows.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: 115/75 lbs)

I scaled to 75# and went

5 reps - 5 burpees

4 reps - 5 burpees

3 reps - 5 burpees

3 reps - 5 burpees

3 reps - 5 burpees

3 reps - 2 burpees

--

21 reps

DC Blocks

Being offered by Megan Markee in Arvada Colorado.  Set of 8 standard blocks for $325.  Set of 12 on the Rogue Fitness website is $699 with free shipping.  8 Blocks would cost $466 new.  $325 represents 70% of retail.  

These are 19" x 15.5" x 2" thick.  A set of 8 would allow me to pull by elevating the barbell 8 inches.  They are not as universal as a set of jerk blocks, but certainly lighter and easier to store.

They are not super practical for me.  They are a very unique strength building product and owning a set would be bragging rights as much as anything.  They are rarely offered in the secondary market.

UPDATE: 6/24/2022 - I could not help myself and reached out to the seller.  I ended up offering $200 after finding out they were still available.  She is firm on price.  She was willing to come down to $300, but that would not help me much.  

UPDATE: 7/18/2022 - A set of 8 came up cross-posted on Facebook/Craigslist 2 days ago (Kerstin Meyer).  Being offered for $350 OBO.  I made an offer of $240, but do not expect a response.  Time will tell.  I got the similar response of $300 is as low as I can go, which is fair.

8 Block set direct from DC Blocks is $449 and a set of Ultimate DC Blocks is $529 with very little discount for large purchases.  $300 represents 66% of retail and is fair.  Considering that I was willing to go $240, I will probably make a $300 offer soon.

UPDATE:  8/2/2022 - I offered Megan $260 and she still passed.  I offered Kerstin $270 and we will see what happens.  This is a tough purchase as I do not often perform deficit lifts or lifts from the blocks and and it is a significant price point (anything over $100 is), but seeing them in Power Lift equipped gyms and the occasional home gym has me hooked.

UPDATE:  8/3/2022 - After hem hawing and making offers to both sellers and being countered, I found a set of (10) ultimate DC blocks (with handle cut outs) for $350.  These are the premiums which sell in sets of (6) for $399 and sets of (12) for $789.  Needless to say, I got a great deal at 50 cents on the dollar.

Deadlift Bar

Being offered by Todd Gugat (Facebook Marketplace) for $100.  "This deadlifting bar retails for almost 400 dollars and is from Canada.. hate to let it go but have to for personal reasons.. bar has been used just a few times and is an excellent addition to anyone with a home gym that’s looking for a high end barbell.. this is specifically used for deadlifting and will allow you to go 40-50 pounds heavier than using a bar at a commercial gym."  He lives in Lakewood.

My concern is that I am attracted to this purchase primarily because it is cheap and close to my house.  In the world of barbells, my interest list includes:

The "Original" Texas Power Bar - $285 ($300 with black zinc shaft)

Rogue C-70 Bar - $290 + $25 shipping + $24 tax

York Barbell Standard 6' Barbell with Spin Lock Collars - $41 + $11 handling

I have never used a deadlift bar and I do not compete in a federation.  I am for better or worse a gym equipment enthusiast and would not mind playing with a deadlift bar.  I bought a $40 axle bar from Rep Fitness a few years ago with the same intention.  This falls into that camp.  Worse case scenario, I am willing to take the full loss or sell it for $75 down the road.

Strongarm is a Canadian brand with a good reputation.  US price is $379 with free shipping.  It is 27mm and has longer sleeves.  The knurling is aggressive.  It was reviewed favorably by Basement Brandon who has reviewed several of their products.

Among deadlift bars, the competition includes:

Rogue Deadlift Bar

Texas Power Bar Deadlift Bar

Kabuki Strength

Okie Bar - Designed by Rickey Dale Crain

UPDATE 6/24/2022 - I contacted the seller who quickly told me that he had an offer for $140 and was I willing to go to $150.  I said that I was and will take a look at it today.  Unfortunately at $150, I would rather go the rest of the way and just get a Texas Power Bar for $300.

UPDATE 6/25/2022 - I ended up going to pick up the bar.  Upon arrival, this dude was yoked and claimed to have a 555# deadlift. I would have given him credit for 600+.  He was kind enough to load the bar to 225 prior to my arrival.  The bar felt good in hand, no rust, smooth sleeves and in very good shape.  He even offered to throw in the clips.  I was considering haggling to $120, but he did have another party interested and a third party contacted him this morning.  It was well worth the $150 and I am looking forward to playing with it.

UPDATE 4/25/2023 - After owning this bar for nearly a year, I have trained with it less than a dozen times.  At the price point I still like it.  The knurling is great for deadlifting.  The finish has held up very well.

Metcon

Wednesday, June 22, 2022

CFG - Lucas

1200 - 7 of us

Warm Up

row

mountain climbers

air squats

reverse snow angels

cat cow

scap push-up + push-up

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

Row 200 Meters

20 Dumbbell Thrusters (50/35 lbs)

I scaled to 15# dumbbells and managed 3 rounds + 11 (200 meter row + 10 thrusters)

Rest 5 minutes

Complete as many rounds and reps as possible in 10 minutes of:

Row 400 Meters

30 Double-Unders

10 Slamballs (30/20 lbs)

 

I scaled to single unders and 15# slam ball and managed 3 rounds + 0

Rest 5 minutes

Complete as many rounds and reps as possible in 10 minutes of:

Row 600 Meters

20 Box Jump Overs (24″/20″)

10 Ring Dips

I scaled to a 20" box and matador dips and managed 1 round + 10 (600 meter row + 9 BJO)

Facebook Marketplace

Four 45 lb bumpers, two 45 lb metal plates, two 15 lb bumpers, two 10 lb bumpers, two 5 lb plates. From fringe sport. Also have a lynx barbell available. Rack shown in pic

Originally listed at $200 and then bumped to $400 which is still a pretty good deal for:

230# of bumpers x 1.5 = $345

100# of iron x 1 = $100

--

$445

Being offered by Maghee McMullen.  I reached out at $200, but would not buy at $400 to make 10%.

Deadlift - Metcon

Tuesday, June 21, 2022

CFG - OPEN GYM

1300

Warm Up

foam roll

hamstring sweeps

reverse hyperextension

Weightlifting

Five Sets of:

Deadlift (5 reps @ 2011)

*Use Hex Bars for Deadlifts Today

Rest 3 minutes - Increase the deadlift load each set

I worked up from

195

235

265

295

325#

I agree that variation is important and the hex bars certainly provided that.  The grip was a larger diameter than I am used to and the range of motion was significantly reduced.  I felt like there was a lot more loading on the quads relative to the hamstrings.  The posterior chain strength is not as important as it is with a straight bar.  I was able to keep good tempo.

Metcon

Instead of the CFG programming, I opted for 

3 Rounds of

10 walking lunges

1 rope climb

400 meter run

This was OK, but my runs were really slow and I finished in 12:11

Bare Iron Grip Plates

I was thrilled to find these.  Unfortunately when I met the seller, I realized that they were bare metal plates and not the urethane coated.  Lesson learned.  They were being offered for $120 for the 125 pounds of plates.  They were in good shape, but not desirable to me.

Bear Creek Lake Swim

Monday, June 20, 2022

Bear Creek Lake Park (Soda Lake lap lane)

1200

Open Water Swim

I had the opportunity to head back to Bear Creek Lake.  This time I went sans cold weather gear and hopped in with my Vortex 3 and standard latex swim cap.  I was a lot more comfortable in the water.  I went out to the far buoy and back (~300 yards) and then went out to the second buoy and back (~150 yards).  It was a great swim.

--------------------------------------------------------------------------------------------

Garage Gym

1500

Warm Up

Crossover Symmetry

Steel Mace 360s

Pull-ups

5 sets of 3 reps at 21X0 tempo.  Good form.

E2M

10 abmat sit-ups

10 push-ups

I was finishing in around 40 seconds and had a little over a minute to rest.

York 35# Roundheads

I am not expecting lightening to strike twice, but I would love to own these dumbbells being offered for a mere $30 in Parker.  Yes, that is a 35-40 minute drive, but these would be awesome and are rarely offered in the Denver area.

Surprisingly the seller did respond the next day and I thought I would be picking them up.  I asked when and where and silence.  A few hours later, they were marked as sold.

Track Workout

Sunday, June 19, 2022

D'Evelyn

0930

Track Workout

2 laps easy

4x400 (leaving on 3 minute intervals

2:07

2:07

2:05

2:11

Tried doing some hurdles after cooling down and it was not as easy as I remembered.

Squat Rack

For sale is a Rogue SML-1 Monster Lite 70" squat stand and accessories.

Sorry for the crappy photo but the stand is in perfect condition, only about a year old. it was assembled in my garage but never used. I ended up not needing it and now need to get rid of it.

It is a great little squat / bench stand with detachable arms to raise or lower for squat or bench press use.

Local pickup only cash. I can break it down into the components for easier transport if desired.

See below for full list of parts.

Ordered: 1 Shipped: 1 RK0013 Squat Stand Wheel Kit

Ordered: 1 Shipped: 1 RA0402 SAML-24 Monster Lite Spotter Arms

Ordered: 1 Shipped: 1 RF0478 SML-1 Rogue 70" - Monster Lite Squat Stand

Ordered: 1 Shipped: 1 RA0315 43" 2x3 Crossmember with Holes Single

Ordered: 1 Shipped: 1 RA0399 4 pack 5/8" x 4.5" Bolt Assembly

Ordered: 1 Shipped: 1 RA0418 Monster Lite Squat Stand Hardware Kit

Ordered: 1 Shipped: 1 RA0422 Monster Lite 70" Stick Pair

Ordered: 1 Shipped: 1 RA0425 SML Base - Monster Lite Squat Stands

Ordered: 1 Shipped: 1 RA1303 V3 Monster Lite J-Cup

Found this little rack on Craigslist and I would really like to pick this up.  It fits the size and price that I am looking for and is close by.

After looking at Amazon.com racks, nearly pulling the trigger on an Eleiko XF rack and negotiating on a Raptor Fitness rack, this one really checks all the boxes.  I emailed the guy after it had been listed for 20 hours.

I was a little shocked to actually pick this up yesterday.  It was as advertised and looked brand new aside from some dust.  He said that he paid around $500 for it.  That is inline with old pricing at $320 for the rack, $167.50 for the spotter arms and $32.50 for the wheel set.  

Today's prices 25% higher at $650 ($415 + $195 + $40) + $96 shipping to Denver + $56 tax = $802.  Needless to say, I got a great deal on a great squat stand.

Bike-Swim-Bike Brick

It has been a while since I have been open water swimming.  Digging back through the archives, I have not been open water swimming since July 25, 2016 when I was at Union Reservoir in Lava shorts.  

Today, I rode my bicycle out to Bear Creek Lake (just under six miles) and donned my Vortex 3 Sleeveless wetsuit which was a lot more snug than I would have liked.  As I have not been swimming in a while, I also brought along my Blue Seventy Thermal Gloves, Swim Socks and Tyr cold weather cap.  I needed all of it.

I swam along the main beach area.  Going across is about 100 yards and I stopped and paused before returning back.  I did this once more and then was informed by the park rangers that the open water swim area is in a different spot.  I made my way over and swam another 50 yards.

I dried off, packed up my gear and headed back out on the bike for the ride home, which was faster than the ride out.

I did not think much about transitions, but was thrilled to be back out on the water.

Returning home, I was greeted by a timely advertisement from Xterra for the Vivid wetsuit for $79.  I ended up purchasing an XL suit (my Vortex 3 is a L) and a swim buoy for visibility.  These are required at Grant Ranch.  All in I was at $79 + $9 + $19 shipping and handling = $107.

Cross posted from Teamgupta.net

Clean & Jerk - Grace

Friday, June 17, 2022

CFG - Lucas

1200 - 14 of us

Warm Up

plank jacks

face down scorpion

banded shoulder flexion

reverse snow angels

side lying windmills

banded speed skaters

banded squats

2-1-2 jumps

slow glute bridge

banded side steps

Weightlifting

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

Clean and Jerk 

Use the 8 sets to build to today’s 1-RM Clean & Jerk.

I worked up from 95-105-115-120-125-130-135-135 and felt like I had good form

Metcon

Grace (Time)

For Time: 

30 Clean and Jerks, 135# / 95#

This is performed as a ground to overhead, it does not need to be a proper clean and jerk.

I scaled to 75# and finished in 3:07.  This is the first time I have done Grace and felt like I achieved the intended stimulus.  I went 5/5/4/4/4/4/4 and was able to do power cleans and push presses.  In the past I have gone heavier (85 or 95#) and allowed my form to break down in addition to resorting to singles.

Lagniappe

3x8x90# Reverse Hypers

Metcon

Thursday, June 16, 2022

CFG - Janet

1200 - 6 of us

Warm Up

row

leg swings

lat stretch

down dog / cobra

table top

down facing scorpion

burpees

Metcon

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

This was as bad as expected.  Row was between 2:20 and 2:30; Run between 2:30 and 2:40.  I scaled the push-ups to push-ups on a 20 inch box (incline) and managed 50-50-40-40 to finish rounds in:

7:30

7:51

7:43

7:58

--

31:02 total

For comparison based on Kinetic Analysis of Several Variations of Push-Ups (Ebben, et al)

Feet elevated on 24" box - 74%

Feet elevated on 12" box - 70%

Regular Push-up - 64%

Hands Elevated on 12" box - 55%

Flexed knee push-ups - 49%

Hands Elevated on 24" box - 41%

This is the first time I heard of these percentages.  It kind of makes senses as 64% of 190# = 120# my bench warm up at that weight feels similar to a push-up.

I tried playing with KB snatch and really did not enjoy it.  I will not be entering the Rogue Slingshot Challenge.

Back Squat - Metcon

Wednesday, June 15, 2022

CFG - Lucas

1200 - 13 of us

Warm Up

rope skip

boot strappers

squat hold

lunge matrix

glute bridges

90/90 sit through

wall sit

barbell warm up

Weightlifting

Four sets of:

Back Squat (8 reps @ 30X1)

(if you achieve 8 reps, you must increase the weight)

Rest 2 minutes

I did sets at 95-115-135-145-155.  I kept good tempo on the descent, but took longer than a 1 count pause at the top.  This was tough.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alternating Reverse Lunges with DBs (50/35 lbs)

30 Double-Unders

I scaled to unweighted alt rev lunges and did 60 single unders each round.  In 12 minutes, I finished 3 rounds + 27 reps.  I finished the lunges after time was called.

Facebook Marketplace - Sold Saved Items

Rogue Chalk Stand - $170?

Rogue Abrams II GHD - $375

Elite FTS American Grip Cambered Bar - $250

Rogue Vertical Plate Tree - $150

Rogue 75# Atlas Stone - $150?

Rogue Crash Cushions - $100

Rogue S-2 Squat Stand 2.0 - $400

Titan Reverse Hyper - $350

Rogue ES-1 Squat Rack - $300

Push Press - Metcon

Tuesday, June 14, 2022

CFG - OPEN GYM

1240

Warm Up

foam roll

crossover symmetry

pass throughs

barbell warm up

Weightlifting

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

Push Press 

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

5x40

3x50

1x55

1x60

1x62

1x65kg (143#)

Metcon

Metcon (Time)

Three rounds for time of:

10 Strict Handstand Push-Ups

20 Pull-Ups

Run 300 Meters

I opted for four rounds of

2 strict HSPU to 2 abmat

5 pull-ups

run 400 meters

I was really slow on the runs taking between 2:40 and 2:50 per lap.  Overall, I finished in 15:45.  HSPU were unbroken.  Pull-ups were 5; 4/1; 3/2; 3/1/1 on the different rounds.

Surplus Gym Equipment

I listed the Hoist Bench for $400 on 6/4/2022 and dropped the price to $300 on 6/12/2022.  No serious offers, but I did have a few inquiries.

I listed the plates for $35 ($0.50/lb) with very few click throughs.  I dropped the price to $25 on 6/12/2022.

My goal is to make some room so that I can purchase a GHD.  I am also in the market for a small squat rack similar to what one would find in an Olympic weightlifting facility.  These do not have spotters and are not particularly stable for re-racking.  They are great for setting up for front squats, push presses, etc.

UPDATE:  6/23/2022 I delisted from Facebook and listed on Craigslist

UPDATE:  6/30/2022 I have been having absolutely no luck selling.  In the case of the hoist ab bench, that was a good thing as I am going to start using it for Nordic curls.  I am also listing the Rubber Coated 30# dumbbells as I recently acquired 30# York Roundheads

More ROC-MO

This time being offered by Mike Zee in Denver.  The Marketplace listing is actually close to my house.  He is offering dumbbells for $1/lb.
 

The price is a little steep, but they certainly appear to be in good condition.  This is also evidence that I should see plenty of these around and would be able to add 2.5 and 5 pound plates to my collection.

I just saw this one listed 7 weeks ago.  A little cheaper, but very similar.  The smaller plates do not appear to have any markings.  Brian Tetreault in Thornton.  $100 for all (3) pairs.  130 pounds.

Scrolling back, I also saw some ROC-MO listed back in December 2021.  These were again Pro Style dumbbells.

Deadlift - Metcon

Monday, June 13, 2022

CFG - Janet

1200 - 8 of us

Warm Up

row

hamstring sweep

quad stretch + lunge

cat / cow

hamstring glute march

single leg glute bridge

Weightlifting

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

Deadlift (2 Reps @21X1)

(Build over the 8 sets)

I built up from 225-240-255-270-285-285-285-285# with good tempo

Metcon

Three sets for times of:

250 Meter Row

20 Wall Ball Shots (20/14 lbs)

20 Kettlebell Swings (32/24 kg)

Rest 3 minutes

Round 1 - 0-2:48 (2:48)

Round 2 - 5:48-8:38 (2:50)

Round 3 - 11:38-14:30 (2:52)

I scaled to 14# wall ball and went unbroken.  I scaled to 20kg KB and did Russian KBS in 2 sets of 10/10.

Lagniappe

2x8x90# Reverse Hyperextensions

1000 yard swim

Sunday, June 12, 2022

Carmody Rec Center

1300

250 FR

200 FR

150 FR

150 FR

100 BA

100 BR

50 FR

30 minutes total

James Gym

I had the opportunity to train at the James Gym at Scott Air Force Base near St. Louis.  There are two gyms on base plus a pool and a track.

James Gym is well appointed with lots of cardio equipment in two separate rooms, a jungle gym area for kids along, basketball court, locker rooms, Iron Grip dumbbells to 150 pounds, power cages, Functional Fitness Area (with Concept2 equipment, rig, Rogue and Gopher Fitness equipment), and Lifetime Fitness Machines.  My only criticism would be the barbells were not great and there was not much recovery gear such as foam rollers and bands.  Overall, it was pretty great.  I will admit that I am becoming increasingly fond of Iron Grip weight plates for bench press and squat.  They are so comfortable to handle.

The track had outdoor rigs and a storage shed that even offered a Rogue Worm.  There were tractor tires and sleds on the track infield.

However the piece de resistance was a Jacobs Ladder.  I had been wanting to train on one of these for a while.  It is a little awkward at first, but is a great and unique tool for cardiovascular conditioning.  Once I found a rhythm, I could enjoy a work out, but speeding up or slowing down is kind of rough and choppy.

Thursday - Jacob's Ladder, Bench Press, Pull-ups and GHD sit-ups, "stone" over shoulder

Friday - (with Diya) - Jacob's Ladder, Back Squat, Metcon of row, box jumps and walking lunges

Saturday - Jacob's Ladder, overhead squat, Concept2 ski erg

I worked with the Gopher Fit 60 pound soft Atlas stone and it really fit the bill.  Unfortunately the $219 cost is ridiculous.

Deadlift - Box Jump - Metcon

Wednesday, June 8, 2022

CFG - Lucas

1200 - 14 of us

Warm Up

jumping jacks

burpees

hamstring sweeps

quad stretch + lunge

glute bridge walk out

cat cow

scap pull-up

ring row / jumping pull-up

Weightlifting

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

Deadlift (3 Reps @ 85%)

Box Jumps (10 reps)

(28/24")

(jump up, step down with support)

I scaled to 225# (70% of 1RM) and a 24" box.  Felt good.  Finishing in 1:10 and had 1:50 rest between efforts.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

10 Deadlift (225/155 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

I scaled to 135#, did step overs, and scaled the reps to 5 each round.

Round 1 - 2:10

Round 2 - 3:00 (5:10)

Round 3 - 3:10 (8:20)

Round 4 - in remaining 1:40 did 10 DL and 6 burpees

3 + 16

The deadlifts were unbroken then 7/3, then 5/5 for the last two rounds.  Burpees were slow, but steady.  C2B were kipping singles.

Lagniappe

3x8x90# Reverse Hyperextensions

Back Squat - Metcon

Tuesday, June 7, 2022

Home Gym

1200

Warm Up

500 meter row

hip hammy flow

banded side step

banded monster walk

Weightlifting

Take 20 minutes to build to a 3-RM Back Squat

8x45

5x95

3x135

3x155

3x175

3x185

3x195#

Metcon

Against a 6-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
Rest 6 minutes – repeat for 2 sets.

14# wall ball 

Round 1 - 26 reps

4 min rest

Round 2 - 24 reps

I finished the row in about 4:40 and with a moderate transition had just over a minute for a single set of wall ball shots.  Scaled to 14# wall ball.

Bench Press - Pull-ups - Metcon

Monday, June 6, 2022

CFG - Janet

1200 - 8 of us

Warm Up

run

pass through

kang squat

down facing scorpion

scap pull-up

walk with KB overhead hold

KB single leg RDL

KBS

scap push-up

jumping air squat - negative descent

Weightlifting

Every three minutes, for 15 minutes (5 sets) of:

Bench Press (8 reps)

Strict Pull-Up (Max Reps)

I kept the barbell at 115 and did 8 good reps each set.  Pull-ups were OK at 6-4-3-3-3 reps.

Metcon

For time:

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

I scaled to 30 push-ups per round and 16kg KBS.  I went 5/5/5/3/3/3/3/3 on round 1 and 3/3/3/3/3/3/2/2/2/2/2/2 on round 2.  KBS was 10/10/10 on both rounds.  The runs were slow at around 2 min.  The others were faster.  I finished in 14:30.

Lagniappe

20 walking lunges (unweighted)

Great Training Day

Saturday, June 4, 2022

Carmody Rec Center

0830

1000 yard swim

1x400 FR

1x100 BA

1x100 BR

1x100 BA

1x100 BR

2x100 FR

Harriman Lake Park

1000

2.03 mile run (11:48/mile; 24:01 moving time)

Basement Gym

1600

Warm Up

Crossover Symmetry

1 "Prison Burpee" every 30 seconds for 10 minutes - I saw these in shot caller and was inspired.

Bench Press

8x45

8x95

8x115

5x5x135

Biceps Curls with EZ Curl Bar (11# bar)

12x31

10x31

10x41

Nice Little Vintage Score

I came across an Facebook Marketplace listing by Garcia Perla and was initially taken in by the 50# ROC-MO DENVER standard plate and intrigued by a 25# York Olympic Plate.  I had an unmatched 50# and had to drive out to Aurora to take a look.  This 45 minute drive was not wasted.

Upon arriving, the seller had (4) ROC-MO 50#, (4) ROC-MO 25#, (1) York 25# standard, (4) York Milled 25# and (2) York Milled 10#.  The original asking price for the 50# was $30, but they were willing to take $20.  When I arrived, her teenage son met me was calling someone to negotiate.  My offer of $60 for the 50# ROC-MO, (2) 25# ROC-MO and (2) York 10# was quickly accepted.

I was kicking myself for leaving behind the (4) York Milled 25# that I probably could have had for $0.50/lb (especially after paying $1.50/lb plus shipping earlier this year).  However, I really dislike the York 25# plates; they are awkward to handle and even if I could flip them for $1/lb, it hardly seemed worth the effort.

Now I am pretty much committed to making a set of ROC-MO and will have to buy a pair of 15# from Chief.  Getting the pick of the litter, I left behind the other ROC-MO plates rather than assembling items for trade.

The listing was for Pesas de 25 lbs y 50 lbs.  Pesas means dumbbells in Spanish and I will definitely be adding this to my search terms.

I would definitely like to clean these up and paint them black and finish with gold lettering.

Walking Lunges - Metcon

Thursday, June 2, 2022

CFG - Janet

1200 - 5 of us

Warm Up

foam roll

rope skips

lateral lunge

face down / face up scorpions

pigeon stretch

burpees

mountain climber thoracic spine rotations

lunge matrix

boot strapper

max effort L sit hold

stretch on own

Weightlifting

Every three minutes, for 12 minutes (4 sets):

Dumbbell Walking Lunge (20 steps @ 10X0)

Go heavy on the final steps should not be performed without struggle.

I conservatively used 15# dumbbells and this still sucked.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

I scaled to 40 single unders and managed 6 + 3

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (Left Row, Right Row, Push up, Power Clean, Push Press=1)

10 Box Jumps (24″/20″)

I used 10# dumbbells and kept great form on man-makers.  I scaled to 20" box and the volume still added up.  2 + 6.

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Slamballs (30/20 lbs)

I scaled to hanging knee raise and 10# slamball.  6 + 4.

Lagniappe

3x10 abmat sit-ups

Nice set of BFCO

It is not often that I get excited by Bell Foundry Company Plates, but this is a really nice set in orginal condition with 45-35-25-10-5-2.5 (245# being offered for $250).  $1/lb is more than fair for matched plates.  If I were in a different situation, I would try to give these a good home.  Being offered by Gozie Gemini in Denver.

More Vintage Plates

Chief Manuelito

Chief Manuelito

Garcia Perla

Chief Manuelito had some more weight plates.  I was able to purchase 270# of York Olympic weights and 160# of mixed Standard weights from him a few months ago.

Recently, he listed some more weights.  I quickly grabbed the 20# of York Olympic plates, but was on the fence regarding the standard plates.  They seem to all be ROC-MO (Rocky Mountain Foundry) branded.

(1) 50# - Asking $40

(6) 15# - Asking $75

(2) 25# - Asking $40 (with Easy Curl bar thrown in)

Standard weight plates sets of the era (1950's-1960's) were sold as sets with plates ranging from 1.25# up to 50# plus a barbell and collars.  Sometimes they included dumbbell handles and collars as well.  The exact mix varied and could have included 35, 25, 20, 15, 12.5, 10, 7.5, 5, and 2.5 lb plates as well.

If I were to build a set, I would have to do a little homework.  On what a full set was and what it came with.  Probably would have to look at old magazines and newspaper on microfiche.  

I would like to start by cleaning them up and then gold accenting the letters.