Friday, July 29, 2022

Power Lift Weight Benches


From Facebook Ad $400




From Facebook Ad, $300, went to $250

Bench without rips, originally wanted $450, dropped to $350 quickly

Being offered by Young Kim in Greeley, listed 7/22/2022.

I would certainly love to have a Power Lift bench, but have to admit that this would be a heavy piece that would not see a lot of action.  If it was for $200 and a 30 minute drive, I would grab it.

From Power Lift, they are $500 and $650 respectively, but shipping would be an additional cost, probably around $300.  Needless to say $350 is a great deal for the bench with nice upholstery that I may inquire about in the future.  

The only other bench I have ever seen local was $100, but I never heard back from the seller.  I assume it sold quickly.



Thursday, July 28, 2022

Inversions - Metcon

Thursday, July 28, 2022

Home Gym

1400

Warm-up

TABATA
8 SETS (:20 ON / :10 OFF)
Cal Row

INTO…

2 ROUNDS
10 Cat Cow
10 KB Turkish Sit Up
10 Plank Shoulder Taps
10 Banded Palloff Presses
10 Banded Pass Throughs

INTO...

4 Minute of Mobility - Crossover Symmetry

Inversions

HSPU to 2 abmat
2-2-1-2 reps

Workout

Metcon (3 Rounds for time)
3 SETS
ON A 6:00 RUNNING CLOCK...
5 pull-up / 10 push-up / 15 air squat
25 meter Farmer Carry - 112# in each hand
30 Alt. KB Horn Taps
3 pull-up / 6 push-up / 9 air squat
15 Alt. KB Horn Taps
-Rest w/Time Remaining-

This was modified from CFG NC Fit WOD.  I finished in 4:17, 4:17 and 4:50 for the 3 rounds.  The Farmer's walks were brutal. I need to start lighter and work my way up.  I moved well on everything else.

Gym Update

I finally took the time to secure the Modular storage unit to the wall.  I noticed the potential to tilt when I was using the unit for Crossover Symmetry bands.  As my intention is to get heavier bands, I did not want to make this situation worse.

Wednesday, July 27, 2022

Back Squat - Metcon

Wednesday, July 27, 2022

Home Gym

1200

Warm-up

3 ROUNDS:
200m Run
5 Good Mornings
10 Quad Stretch + Lunges
5 Inchworm Push-Ups
5 Bootstrap Squats
10 Cossack Squats

Strength

Back Squat (3x8 @ 21X1*)
Rest :30 seconds
then superset with...
8/8 DB Farmer Split Squats
-Rest 1:30 b/t Sets-
Week 4 of 9

This was tougher than I expected.  I used 115# for the Back Squat and kept good tempo.  I did the Farmer split squat unweighted.

Workout

Metcon (AMRAP - Reps)
EMOM x 16 MINUTES
MIN 1 - 20 Alt. Back Rack Lunges (115/75)
MIN 2 & 3 - 400m Run
MIN 4 - :45 Max Hand Release Push-Ups
(Score is Total Reps of Push-Ups)

Despite scaling aggressively, I was still getting kicked in the ass.  Lunges were unweighted.  I was running 200m (in 1:30) and managed 16-13-13-13 hand release push-ups.


Timebirds Timer

Power On:

UP, -/+ for time, bird to start

UP rd, -/+ for time, -/+ for rounds, bird to start

dn, -/+ for time, bird to start

dn rd, -/+ for time, -/+ for rounds, bird to start

nt, -/+, bird, r0000 -/+ for rest, rd for number of rounds, bird to start

If 2 dots, press -/+/bird to reset


Tuesday, July 26, 2022

Accessory - Metcon

Tuesday, July 26, 2022

CFG - Janet

1200 - 12 of us

Warm-up

2 ROUNDS
20 Jumping Jacks
5 Bodyweight Good Mornings
5 Scap Pull-Ups
5 KB RDL Deadlifts

INTO …

2 ROUNDS
10 Up-Downs
5 KB Sumo Deadlifts
:15 Active Bar Hang
5/5 Single Arm Russian KB Swing

Strength

Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - 8-12 Banded Strict Pull-Ups*
MIN 2 - 4 Double Dumbbell RDL
MIN 3 - :45 Hollow Hold
*Must be unbroken.

I used a green band at about sternum height stretched across a 6 foot section of rig.  I was able to do sets of 8, but it became difficult at the end.  For RDL I used 35# and could have gone heavier.  For hollow hold, I did tuck holds and still struggled.

Workout

Metcon (AMRAP - Reps)
AMRAP x 6 MINUTES
10 KB Sumo Deadlift (53/35)
10 Toes to Bar
10 Up-Downs

-Rest 1:00-

AMRAP x 5 MINUTES
8 Russian KB Swing
8 Toes to Bar
8 Up-Downs

-Rest 1:00-

AMRAP x 4 MINUTES
6 American KB Swing
6 Toes to Bar
6 Up-Downs

This was OK.  I scaled to a 35# kettlebell and did kipping leg raises the first 6 minute AMRAP and switched to hanging knee raise the last two AMRAPS.

1 - 3 Rounds + 8 reps
2 - 3 Rounds + 1 rep
3 - 3 Rounds + 1 rep
--
Total = 226 reps (including 72 up downs)

Finished with some reverse hyper 2 sets of 8 reps with 50 pounds.

Rogue Calibrated Powerlifting Discs

I could not hold out any longer and had to pick up the calibrated steel plates.  The plates were pristine and Jacob Petersen was a pleasure to do business with.  

Turns out he is a competitive strongman and his home gym reflects that.  In addition to the power rack and a plethora of bars (at least 15, including fubar and other large diameter bars, safety squat bar, bandbell bar), he had 4 different logs, loadable hussafell stone, loadable keg, circus dumbbells, yoke, tank style sled, strongman sandbags, farmers carry handles and a bunch of weight.  Everything was from either Rogue or Mike Bartos' Power Center and there was no evidence of cutting corners or going on the cheap.

He even ordered the customized Rogue bumpers and due to a misspelling my Rogue, he is getting a second set for free.  Fortunately the misspelled set is going to a friend of his who is starting a home gym.

I was like a kid in a candy store asking about grip implements, log size, were the DC blocks worth it?  He did recommend waiting for the next generation of DC blocks.  He even let me try picking up the Husafell stone, which I could break off the ground, but not stand up.  It weighs 145 pounds empty and was loaded to over 200 when I attempted to pick it up.  This had to be a $25K gym that any athlete would be proud to train in.

He was kind enough to invite me to train on Strongman Saturday and I will certainly keep his number handy.

Monday, July 25, 2022

Strict Press - Metcon

Monday, July 25, 2022

CFG - Janet

1200 - 12 of us

Warm-up

AMRAP x 8 MINUTES
3 Burpees
4/4 Moose Antlers
5 Slow Banded Squats
5 Banded 2-1-2 Jumps - Ea.
6 Alt. Step-Ups

Nice warm up, got through 3 rounds and moose antlers

Strength

Shoulder Press (3x8 @ 21X1*)
Then Superset with...

8-12 DB Goblet Heel Elevated Narrow Stance Squats.

Rest 1:30 b/t sets

Week 4 of 9

I worked with 75-80-80# and kept good tempo.  Goblet squats on 15# plates with 15-25-25# for 12 reps.

Workout

Metcon (5 Rounds for time)
5 SETS
ON A 3:00 RUNNING CLOCK ...
5 Push Press (135/95)
15 Box Jumps (24/20)
20 Wall Balls (20/14)
-Rest the Remainder of the Set-

This was tough.  I scaled appropriately to 80#, 20" box and 12# wall ball.  The box jumps were the worst.  I should have scaled to 12 or 18" or scaled to 10 or 12 reps.  All of the movements were unbroken.

Round 1 - 2:02
Round 2 - 2:10
Round 3 - 2:10
Round 4 - 2:17
Round 5 - 2:29
--
Total 11:08

Matt Kroc's 'Kroc Row' Back Workout


I recently watched a video by bodybuilding.com that was impressive for a few reasons.
  1. This guy is a beast - Enough said
  2. He keeps it simple - Deadlift, Kroc Row, Pull-ups, T-bar row, barbell shrugs
  3. Cool vintage weights - York milled plates
I started the video search as a "Kroc" dumbbell handle showed up on Facebook Marketplace (Mikie Kent).  This Titan branded 36" loadable dumbbell handle with 120 pounds of Weider plates and collars is being offered for $90.  Even at 50 cents/pound for the plates, this is a pretty good deal.  The handle itself is usually $70 and minimum cost for the clips is $10.  Retail you are talking $200.

Matt Kroc developed this movement as he was maxing out the dumbbells at his gym that only went to 150 pounds.

Also, while deadlifting, it was a pleasure to see that he did not use a deadlift jack, opting instead to just tip the barbell up and load it.  He also did not bother with clips while deadlifting.

I do not need a loadable dumbbell, but this is pretty slick if one wants to go heavy.  I would be better off doing higher rep sets like Kroc did.

Sunday, July 24, 2022

York Roundheads

Yet another find in the wild.  I came across a 12 day old ad on Craigslist by C Todd who had listed 8 pound roundheads.  I e-mailed and they were still available.  I combined a trip to the Thornton Outlets with a 1 hour 20 minute drive to pick these up.  Love them and love the $15 price.  Before I could even complete this post, I found a 15 pound roundhead in the wild, but ended up driving 40 minutes to Aurora to pick it up for $10.

Keeping in touch with the community has also got me a line on some heavier roundheads that I may be able to trade my way into.

York Roundheads

1-1 - one from Benjamin Beaulieu 8/4/2022
2-2 - from Benjamin Beaulieu 8/4/2022
3-3 - one from Benjamin Beaulieu 8/4/2022
4-4 - not interested yet
5-5 - from Benjamin Beaulieu 8/4/2022
6-6 - want, uncommon
7-7 - have (2/4/2022, Craigslist)
8-8 - have (7/23/2022, Craigslist)
9-9 - rare
10-10 - from Benjamin Beaulieu 8/4/2022
12-12 - uncommon, pair changed hands for $125 on 7/28 VWS, 
15-15 - have one (7/24/2022, Facebook Marketplace)
20-20 - have (1/4/2022)
25-25 - have (1/4/2022, Facebook Marketplace, 7/27/2022, VWS)
30-30 - have (6/26/2022, Facebook Marketplace)
35-35 - ?
40-40 - have one (7/27/2022, VWS)
45-45 - ?
50-50 - have one (2/5/2022, Facebook Marketplace)

I am not sure if I am interested in the smalls and as I get above 30, the roundheads are increasingly fragile if dropped.  I will continue to be opportunistic.  I have 285# of roundheads.  I would like another 40 and 50, but may forego the 35s and 45s.  I will get the 5s and the 10s (even if I have to pay Ebay prices).  Considering that dumbbells pop up very infrequently on the front range, I could expect to complete my abbreviated set by next summer.

This has been a lot of fun for me and certainly inspiring the way that early coin collectors must have been when they pencil etched coins and described them in letters or sent them in the mail on trust and let the buyers return what they were not interested in.  There are no price guides, but knowledgeable collectors or flippers know the market value in their area, relative rarity and can grab items from garage sales, Craigslist, Facebook Marketplace, Play It Again Sports, Offerup, salvage yards and even occasionally the side of the road.  Finding a premium plate for under market value is like finding silver coins in your pocket change.  Nobody is getting rich doing it, but it sure is fun.  And who knows, you may even come across a $10,000 coin in your pocket change.

UPDATE:  7/28/2022 - By dumb luck, I happened across a fellow Iron Collectors ad on Ebay.  We worked out a lot of 5-5-3-2-2-1 for $50 and a pair of 10s for $35.  He was willing to take two milled 5s in trade to offset $25 which seems fair as I have heard the going rate is between $2 and $3 per pound.

Metcon

Saturday, July 24, 2022

Home Gym

1400

Warm Up

movement prep

Metcon

50 cal row
30 slam ball (20#)
20 alt forward lunge (body weight)
30 slam ball (20#)
50 cal row

Push-ups

10-9-8-7-6-5-4-3-2-1 = 55 reps

Friday, July 22, 2022

Box Squat - Metcon

Friday, July 22, 2022

Home Gym

1800

Warm-up

2 ROUNDS
10 Alt. Step Ups
:30 Tuck Hold
5 Bootstrappers
10 Glute Bridge Ups

INTO …

2 ROUNDS
10 Box Jumps w/Step Down
10 Straddle Sit-Ups
5 Box Air Squats
10/10 Single Leg Glute Bridge Ups

Strength

Metcon (Weight)
3 SETS
10 Box Squats*
-Rest 1:00-
15 Feet Elevated Glute Bridge-Ups
-Rest 1:30 b/t Sets-
*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Week.
Week 3 of 9 (Score is Weight)

I used 135# again and did not feel comfortable going heavier than last week (14" EliteFTS Squat Box).  I did the feet elevated glute bridge using my Amazon Basics step (9")

Workout

Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - :45 Max Back Squats (135/95)
MIN 2 - :45 Max Box Jumps (24/20)
MIN 3 - :45 Max Sit-Ups
(Score is Total Reps)

This was as tough as I expected.  I scaled to 95# back squats.

I was shooting for consistent reps and managed 12 squats - 8 box jumps (24") - 15 abmat sit-ups each round.  Total Score = 140 Reps.  I was "done" at between 37 and 42 seconds per round and basically managing my time to allow at least 15 seconds rest.

Programming was from CFG.

I worked out in the basement and busted out the gymnastics mat, Amazon basics step, squat box and my new toy the Quicklee collars which 100% kick ass.  I used my beater bar and the MD USA clock using the count up timer and the fight gone bad feature.

Thursday, July 21, 2022

Bench Press

Wednesday, July 20, 2022

Basement Gym

1800

Bench Press

8x45
8x95
8x115
5x135
3x145
3x145
3x145

DB Bench Press

3x8x45#

30 minutes total workout

Vintage Weightlifting Swap

I follow a few sites on Facebook including Vintage Weightlifting Swap, Vintage York Barbell Owners and Vintage Weights & Physical Culture.

As I am uneven on my weights at home, I decided to offer some items for swap on Vintage Weightlifting Swap.





The items certainly had positive comments.  I listed for sale or trade.

Joshua Kost - interested in 5's.  typically worth $2-3/lb; 35's go for $1-$1.50/lb in his area

Derek Zielinski - interested in 5's.  had a bunch of round heads 4-4-6-6-7-7-7-8-8-9-70-70-75-75

Marc Wagner Salvage - interested in 5's at $3/lb

Antonio Rodriguez - seen 20-20-30-30-40-40 recently; willing to buy from Play it Again Sports and ship to me (Large Flat Rate Box = $21.50 each and would need two).  Very thoughtful.

Cholo Herrero - has a pair of 30s if I am interested.  He also had a single 25 (USA stamped) and a single 40 that I was interested in and we struck a dealer.  I pay to ship my 35s which will be $43 and he will pay to ship his dumbbells.  My net is $62.50 + $43 = $105.50 for 65# of DB or $1.62/pound.  It is high side, but not terrible.  I have paid $2/pound locally and have also been fortunate to find $0.83/pound locally.  His dumbbells arrived well packaged and as described.

I am under the impression that the 35s will not have any takers, but the 5s are certainly more sought after.  I could expect a pound for pound trade.  For example 5# plates for 5# dumbbells or 35# plates for 35# dumbbells.

I would definitely be willing to straight up swap the 35 pound plates for dumbbells (35, 40, 45).  The problem is flat rate shipping would be $21.50/box for two separate boxes.  I would also swap the 5 pound plates for dumbbells (5, 6, 8, 9, 10, 12).

Movement for Quality

Thursday, July 21, 2022

CFG - Lacey

1200 - 6 of us

Warm-up

2:00 Cardio Choice - row

INTO…

3 SETS
4/4 Turkish Sit Ups
4/4 SA OH Alt. Lunges
2 Push Up to Downward Dog

INTO…

3 SETS
10/10 Banded Pallof Press
10/10 Around the Worlds

INTO...

2:00 Mobility Work - foam roll

Workout

Metcon (No Measure)
3 SETS FOR QUALITY
2/2 DB or KB Turkish Get Ups
1:00 DBL DB or KB Front Rack Hold
20 Alt. DB or KB Horn Taps
1:00 Weighted Wall Sit*
2:00 Cardio
-No Additional Rest b/t Sets-
*Option to hold KB or DB in Goblet Position for Wall Sit

It has been a while since I have moved for quality and today was a great day for that.

I used 35# for TGU and that was about right.  
2x35# was a little light for front rack hold, but it worked out well.
Horn taps got tough, but I felt like my core was stable.
Wall sit just above parallel (unweighted)
Ran 400m for cardio (2:30, 2:40, 2:45)

Wednesday, July 20, 2022

Accessory - HPC - Metcon

Wednesday, July 20, 2022

CFG - Lucas

1200 - 14 of us

Warm-up

AMRAP x 3 MINUTES
8/6 Cal Row
5 Down Dog Up Dog
10 PVC Pass Throughs

INTO…

AMRAP x 3 MINUTES
20 Single Unders
5 Scap Pull Ups
10 PVC Snatch Scarecrows (or 5 Box Step Overs)

Strength

Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 - 5 Kip Swings + :20 Double Under Practice
MIN 2 - 4-6 Hang Power Snatches*
*Snatch Alternative - Tall Box Jumps 4-6 Reps
*Start Light and Build to a Moderate Weight.
Week 3 of 4 (Score is Weight)

Kip swings felt good, double unders were hit and miss.  I used 75# for the HPS and moved well.

Workout

"CRAZY EIGHTS" (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
8 Pull-Ups
30/24 Cal Row
8 Pull-Ups
16 Hang Power Snatches (95/65)
8 Pull-Ups
48 Double-Unders
NOTE: New Benchmark
*HPS Alternative - DBL Dumbbell Hang Variation

Even well scaled, this was rough.

Jumping Pull-ups (wrist crease at bar)
24 Cal Row
55# Hang Power Snatch
75 Single Unders

Round 1 - about 4 minutes
Round 2 - about 6 minutes
Round 3 - finished 8 JPU + 24 Cal Row + 8 JPU
= 2 Rounds + 40 Reps

My transitions were getting longer and longer so I could catch my breath

Finished with some reverse hyperextensions.

Love my Gym, But...

...it is starting to get a little crowded.

It will also be very difficult to move.  Since moving to Lakewood, my gym equipment has nearly doubled to include over 1000# of Vintage Olympic plates, Standard plates and Dumbbells.  Further, I have snapped up a storage system, additional bench, martial arts equipment, 45 degree back extension, ab bench, functional fitness equipment, (5) additional pairs of dumbbells, chains, (2) new barbells, a mutt bar, 63" plyo box set, Crossover Symmetry, Rogue Squat Stand, Farmer's Carry Handles and a 265# set of Iron Grip Plates, Calibrated Rogue Plates

My net spend went from $5,565 to $9,916

I have divided my stuff up into a Powerlifting space and a Functional Fitness space and now take up a full garage bay (200 square feet) and a chunk of unfinished storage (150 square feet).

I have conceded that if/when I move, I will only keep my York Vintage equipment (380+189#), the squat stands, Iron Grip plates (265#), Rep Fitness bumpers (280#), Eleiko Change Plates (37.5#), (2) barbells, collars, Rogue Bench, (2) dumbbell pairs (170#), J-Boxes, (2) abmats, Pull-up Bar, Chains, Steel Mace, Squat box, Rogue Home Timer, and decorations.  That still represents over 1300# of weight and may need to be thinned out further.

My goal is a powerlifting space and mini-museum that fits in 100 square feet (back to basics).

The basics will be thinned out and I will likely opt for professional flooring in the new gym.  I would not be selling much, about 250# of Olympic Iron, 5# of Fractional Plates, 30# of bumpers, 10# technique plates and all of the standard iron and the curl barbell.  I would sell the extra bench and barbells.  But will probably keep the gymnastics mat.

The new space will dictate whether or not I keep a rower.

The functional fitness will be thinned to a couple of abmats, jump ropes, light wall ball and pull-up bar.  The kettlebells, parallettes, jump boxes, rings, rope, wall balls, weighted vest and slam ball will have to go.

The strongman items will be sold.

I will sell the battle rope, but keep the steel mace and Bulgarian bag.

I will sell the Ab Bench, 45 degree hyper, Mutt bar, Silencer Pads.

The storage will be minimized.

This downsizing may unfold over the next couple of years, but I am fairly static for now.  I wanted a Texas Power Bar, but would have to sell my Beater and Strongarm first.  I will fill out the set of Crossover Symmetry bands if I can find a sale (retail is $90).  I will get some DC Blocks on the secondary market for $300.

There is not even much room for upgrade:

Basics - Professional flooring (??), Romwod mat ($120), Powerlift adjustable bench ($300-$400), Texas Power Bar ($300), Vintage 45# plates (??), finish out York roundhead set (??)

Cardio - Echo Bike ($750), Trueform Runner ($2000), Ski Erg ($800)

Crossfit - NA

Strongman - Log, Husafell stone, Keg, Circus Dumbbell ($1500)

Misc - GHD ($500), Reverse Hyper ($500), DC Blocks ($300), Decorations (??), finish out Crossover Symmetry band set ($135), Thompson Fatbells ($200+) 

Grip Implements - FBBC, Ironmind, loading pin, etc.

Hard to believe that when pressed, I could still come up with $13K in additional equipment.



Tuesday, July 19, 2022

Accessory - Metcon

Tuesday, July 19, 2022

CFG - Janet

1200 - 6 of us

Warm-up

2 ROUNDS
100m Run
20 Mountain Climbers
5 Lunge-Lunge-Squat
10 Up-Downs

INTO …

2 ROUNDS
10 Alt. Cossack Squats
5 Scap Push-Ups
5/5 Single Arm DB Floor Press

Strength

Metcon (Weight)
3 SETS
20 Alt. DBL DB Floor Press
-Rest :30-
5/5 DB Goblet Curtsey Lunges
-Rest 1:30 b/t Sets-
(Score is weight of Floor Press)

I used 25-35-35# DB for the floor press and 10-25-25# DB for the curtsey lunges.

Workout

Metcon (5 Rounds for time)
5 SETS
ON A 4:00 RUNNING CLOCK...
200m Run
15 Up-Downs to Target*
20 KB Goblet Squats (53/35)
-Rest the Remainder of the Set-
*6 Inches Above Standing Reach.

The run was short and I scaled to 10 up-downs to target and 15 body weight squat per round finishing in:

2:18
2:25
2:29
2:37
2:41

I slowed down across the movements but most so during the up-downs.

Sold Dumbbells

 








I recently purchased a pair of 30# York roundheads, which meant that my rubber coated Rep Fitness dumbbells were available for sale.  I owned them about 7 months and maybe used them once.  I made a slight profit, but it is obviously more about right sizing.

With the purchase of the Iron Grips, I also listed another 205 pounds of plates for $285.  The Champion plates sold quickly.  The Rep Fitness change plates took a little longer.  The unbranded Ivanko and DP plates just sold on 7/26/2022 at the same price I paid.

Overall spend for 2022 is still off the charts.  Mostly because more cool stuff is available.
  • January - $395 - Ab Bench ($150), Weight Tree ($100), plates, pro style dumbbells ($120), mutt bar ($50)
  • February - $465 - Plyo boxes ($320), plates, Crossover Symmetry, wall ball, DB rack ($40)
  • March - $20 - Fractional plates
  • April - $295 - Iron Grip dumbbells ($275), plates
  • May - $28 - Wall mounted plate holders
  • June - $380 - Rogue Squat Stand ($200), Deadlift bar ($150), Weight storage
  • July - $507 - Farmer's Carry Handles ($130), Slam Ball, Quicklee Collars ($130), Iron Grip Plates ($330), Calibrated Plates ($100)
Total - $2,090 (+ $1,230 vintage = $3,320)

I still want to get a set of DC Blocks ($300 in the secondary market).

Definitely starting to feel like an expensive hobby.

Monday, July 18, 2022

Accessory - Metcon

Monday, July 18, 2022

CFG - Janet

1200 - 10 of us

Warm-up

TABATA: Row (8 ROUNDS → :20 WORK // :10 REST)
Round 1: Leg Focus
Round 2: Arm Focus
Round 3: Leg Focus
Round 4: Arm Focus
Rounds 5-8: Arms + Legs (increase pace every round!)

INTO …

2 ROUNDS
5/5 Moose Antlers
5 Shoulder Swimmers
10 Tuck-Ups
5/5 Single Arm DB Seated Press

Strength

Metcon (Weight)
3 SETS*
10 Barbell Z-Press*
10/10 Single Arm DB/KB Upright Row
-Rest 1:30 b/t Sets-

*Keep in the Moderate range but build to Heavier than Last Week.
Week 3 of 9  (Score is Weight)

I used 45-45-55 for the Z- press and 20# DB for the upright rows.

Workout

Metcon (AMRAP - Rounds and Reps)
3 SETS
AMRAP x 5 MINUTES*
10/8 Cal Row
8 Toes to Bar
6 Push Press (115/75)
-Rest 1:00 b/t Sets-
*Pick Up Where You Left Off

I scaled to 8 kipping leg raises and a 75# barbell and was reasonably consistent to finish 8 rounds + 0 reps.

1st 5 min - 2 rounds + 18 reps
2nd 5 min - 2 rounds + 16 reps (5 rounds + 10 reps)
3rd 5 min - 2 rounds + 14 reps (8 round + 0 reps) 

Iron Grip Weight Plates





Iron Grip weight plates.  Either you love them or you hate them.

No - you cannot drop them
No - they are not good for deadlifts or Olympic lifting
No - they are not cheap
No - you cannot fit a lot of plates on the bar
No - they do not have that old school aesthetic or charm

Yes - they are the easiest to handle plates I have ever used
Yes - they are commercial quality
Yes - they are Made in the USA

Jen has 10,000 pounds of these plates from 24 Hour Fitness locations that she is distributing for $1.25/pound.  I have rarely seen these plates in secondary markets and typically they are over $2/pound.

Needless to say, I was immediately interested.  They were in moderately used condition with only normal cosmetic wear.

She was putting together sets of:

(2) 45
(2) 35
(2) 25
(4) 10
(4) 5
(2) 2.5
--
275# for $340; $1.25/pound and then rounding down to an even number

I met her at the storage unit and she only had (2) 5's, but had an extra (2) 2.5's.  Rather than take the 2.5's, I opted to just get a $10 break on the price and receive 265# of plates.  That is more than enough weight for me and I could have probably dispensed with the 35's, but like to have them for completeness.  If I wanted additional plates, she is moving stuff from her Belmar storage unit to her Arvada storage unit and could meet me at either one to transact plates at $1.25/pound.

As a lifter and a connoisseur of physical culture, Iron Grip plates are easy to handle and are truly innovative.  The progression has been from fixed weight or shot filled globes, to deep dish plates, to bumper plates and that last innovation has been grip plates.

I originally was not a big fan of grip plates.  They reminded me of the duplo legos that are manufactured for toddlers so that nobody hurts themselves.  But after using them on and off at commercial gyms and most recently at Scott AFB, I was hooked and wanted to have a set at home for lifting and for posterity.

The only class of weights I do not own are calibrated powerlifting plates.  These are egregious to handle and the only saving graces are accuracy and the ability to load 1000# on the bar.  Neither of these are particularly important to me, but if I find calibrated powerlifting discs cheap, I will buy them.

Time to list my Rep Fitness rubber coated change plates and 45# Champion Iron plate pair.

Friday, July 15, 2022

Accessory - Metcon

Friday, July 15, 2022

CFG - Lucas

1200 - 15 of us

Warm-up

EMOM x 9 MINUTES
MIN 1 - :45 Row
MIN 2 - 5 Banded Pass Through + 5 Banded Strict Press
MIN 3 - 5 Controlled Air Squats + Max Alternating Groiners (AKA mtn climbers)

Give 3-4 Minutes of Stretching
Options: Hip Flexor, Glutes, Lats/Chest

Strength

Metcon (Weight)
3 SETS*
10 Barbell Z-Press
10-15 Bodyweight Heel Elevated Narrow Stance Squats
-Rest 1:30 b/t Sets-
Build to Light Weight for Press (Score is Weight for Press)
Option to use weight in goblet position for Squats
Week 2 of 9

I used 35-45-45 for the Z presses and a 15 pound plate for 12 squats each round.

Workout

"REDLINE" (3 Rounds for time)
3 SETS
15-10-5
Front Squats (95/65)
Cal Row
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)

This was as tough as expected.  I tried to pace myself, but still slowed considerably:

Round 1 - 4:40
Round 2 - 5:00
Round 3 - 6:20

The 1:30 rest was deceptive.  I felt almost ready to go.  Transitions were good.

Rogue Bumpers and Calibrated Plates




Configuration option 1: ******$280 cash firm, will not separate******
ROGUE BLACK TRAINING LB PLATES: https://www.roguefitness.com/rogue-black-training-lb-color-stripe-plates
- 1 Pair of 45s MSRP: $295

ROGUE CALIBRATED LB STEEL PLATES (never used) https://www.roguefitness.com/rogue-calibrated-lb-steel-plates
- 2 Pair of 25s MSRP: $133 x 2 = $266

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

Configuration Option 2: ******$600 cash firm, will not separate******

ROGUE BLACK TRAINING LB PLATES: https://www.roguefitness.com/rogue-black-training-lb-color-stripe-plates
- 2 Pair of 45s MSRP: $295 x 2 = 590
- 1 Pair of 25s MSRP $198

ROGUE CALIBRATED LB STEEL PLATES (never used) https://www.roguefitness.com/rogue-calibrated-lb-steel-plates
- 2 Pair of 25s MSRP: $133 x 2 = $266


Not interested in trades. Will not sell in any configuration but the options listed above. Must pick up at my home.

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

As is abundantly clear, I am a sucker for garage gyms and branded equipment.  I was actually shocked that this post eluded my searches for as long as they did.  This was listed 12 days ago (around 7/3/2022) on Craigslist.

The prices are very fair.  The MSRP listed is current prices on the Rogue Fitness website.  Configuration 1 is 50% of retail.  Configurations 2 is 57% of retail.  Tax and shipping would be extra.  The first package is 190 pounds for $1.50/pound.  The second package is 330 pounds for $1.81/lb.  Suffice it to say, I do not need either package.  They both include the 25# calibrated plates and a sliding amount of bumper plates.  Using my monkey math, it works out to about $1/pound for the calibrated plates and $2/pound for the bumper plates.

On a side note, I do have to give a shout out to this guys home gym, which not only has the plates in question, but some crash pads, chalk bowl, nice rack with spotter arms, heavy duty bench, tank, Rogue sand bags and a duck walk implement.

UPDATE 7/21/2022 - New configurations, lower pricing!

2 pair 25# calibrated - $100 (not offered by themselves) - $1/pound
2 pair 25# calibrated + 1 pair 45# training - $250 (was $280, about 10% off) $1/lb + $1.67/lb for bumpers
2 pair 25# calibrated + 2 pair 45# training + 1 pair 25# training - $500 (was $600, about 15% off) $1/lb + $1.74/lb for bumpers

Might have to reach out and pick up the calibrated plates.

UPDATE 7/22/2022 - Thank goodness these sold.  I was running out of willpower not to buy them.  Dammit, just realized the calibrated plates are still available for $100 ($1/pound) and $450 for all the bumpers ($1.95/pound; he just changed up the configuration).

Quicklee Collars

I came across a review in Home Gym Community by Garage Gym Reviews of Quicklee Quick Release steel collars.  It was a fair review that covered purchasing experience, shipping, build quality, and usage.  The SYQQ collars I purchased in 2/25/2022 are a Made in China knock off of these.

I decided to go ahead and order a set of 1" composite collars ($19) and 2" metal collars ($84).  Shipping was another $26, so I am all in at $130.

The purchasing and shipping was as described in the review.  Rather than pay the $8% paypal fee, I opted to provide my credit card over the phone which turned out to be a treat in and of itself.

I spoke with Josh Washburn who was very friendly over the phone.  My curiosity got the best of me and turns out, he is the second generation of the family business.  The design came out of a thesis project.  The patent was issued some time later.  I did not clarify the provenance of the first generation, but I assume it was his Dad.  His Mom took over for a while and now he runs the business.  They just sell them wherever they can.  The do not manufacture the components, but they do all of the assembly.

I like supporting small businesses and still love cool and unique gym equipment.  I even downloaded a copy of patent 4,893,810 and it would certainly make for some nice wall art in my gym.

Review to follow.

Thursday, July 14, 2022

Accessory - Metcon

Thursday, July 14, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

AMRAP x 3 MINUTES
20 Jumping Jacks
10 Hamstring Sweeps
5 Up-Downs

Into…

AMRAP x 3 MINUTES
20 Lateral Line Hops
5 Cat Cows
10 Glute Bridges

Strength

Metcon (No Measure)
3 SETS*
15 Good Mornings
-Rest :30-
15 Upright Rows
-Rest :30-
7/7 Single RDL's
-Rest 2:00 b/t Sets-
*Use empty barbell or light weight only for all 3 sets.
No Measure today. Focus is on quality not load.

I used a 15kg barbell and moved well for good mornings and upright rows.  Single RDL was tougher.  Coaching cue to keep hips squared up, point rear toe towards midline.  I did these leaning against an upright and moved better.

Workout

Metcon (AMRAP - Rounds and Reps)
2 SETS*
AMRAP x 7 MINUTES
7 Deadlift (135/95)
7 Hang Power Cleans
14 Up-Downs Over Bar
-Rest 2:00 b/t Sets-
*Pick up where you left off
*Can perform with DBs 

This was as tough as advertised.  I scaled to a 75# barbell and did up downs without stepping over the bar.

Round 1 - 3 Rounds + 14 reps
Round 2 - 3 Rounds + 2 reps
--
Total 6 Rounds + 16 Reps (finished 2 of 14 up downs on the last round).

The up downs really kicked my ass.  I should have tried a heavier barbell and scaled the reps on the up downs.  I was cranking through the barbell in about 45 seconds and spending the next 2:00 minutes on the up downs.

Wednesday, July 13, 2022

Floor Press - Metcon

Wednesday, July 13, 2022

CFG - Lucas

1200 - 17 of us (overbooked)

Warm-up

AMRAP x 6 MINUTES
200m Run
10 Face Down Scorpions
5 Scap Push-Ups
10 Ring Rows
5 Scap Pull-ups

Strength

Metcon (Weight)

3 SETS
12 Narrow Grip DB Floor Press
-Rest 1:00-
12 Supinated Ring Rows
-Rest 2:00 b/t Sets-
Start Moderate and Build to Heavy for Press
Feet Elevated Optional for Rows
(Score is Weight)

I used 50# dumbbells and kept heels slightly in front of bar for ring rows.

Workout

Metcon (4 Rounds for time)
4 SETS
ON A 4:00 RUNNING CLOCK ...
200m Run
15 Hand Release Push-Ups
200m Run
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 T2B Reps Each Set...
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16

I scaled to kipping leg raises and kept the rep count flat at 10 reps per set.  Finishing in 3:13, 3:13, 3:23 and 3:40.  This was tough.  HRPU were good, unbroken until the last set at 10/5.

Lagniappe

3x6 banded glute ham raise

Tuesday, July 12, 2022

Snatch Technique - Metcon

Tuesday, July 12, 2022

CFG - Janet 

1200 - 16 of us

Warm Up

2 ROUNDS
10 Up-Downs (no push burpee)
5 Ys / Ts / Ws
10 SLOW Alt. Plank Shoulder Taps
20 Single Unders

INTO …

2 ROUNDS
5 PVC Pass Throughs
5 PVC Scarecrow Power Snatches + 5 Behind the Neck PVC Push Press
*or 5 Strict Press + 5 PVC Push Press
10 Plank Rotations (L-C-R=1)
:20 Double Under Practice

Strength

Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Hang Power Snatch
+
2 Snatch Power Jerk
*Build to a Light Weight. Snatch Technique Day.
Week 2 of 4 (Score is Weight)

I went 45-55-65-65-65-65#

Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
8 DB Burpees (50/35)
30 Double Unders
12 Alt. DB Slides

-Rest 1:00-
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
6 DBL DB Snatch
30 Double Unders
12 Alt. DB Slides

-Rest 1:00-
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
4 DBL DB Devil's Press
30 Double Unders
12 Alt. DB Slides

I scaled to 20# dumbbells and single unders.  This allowed me to work at a steady pace.
I got 2 rounds + 6 reps (6 DB burpees on Round 1)
I got 2 rounds + 38 reps (DB Snatch, rope skips + 2 slides on Round 2)
I got 2 rounds + 5 reps (Devils Press + 3 rope skips on Round 3)

The DB slides were new and a good core and shoulder stability movement

Monday, July 11, 2022

Box Squat - Metcon

Monday, July 11, 2022

CFG - Janet

1200 - 10 of us

Warm Up

up dog to down dog
rev lunge - rev lunge - squat
alt box step over
single leg glute bridge
row
jump squat
90/90 sit through

Strength

3 sets
Box Squat (10 Reps)
-Rest 1:00-
*Back Squat to Box sitting to parallel or slightly above. Start Light and build to Moderate
Bodyweight Split Squats (8 Ea. Leg @2121)
-Rest 1:30 b/t Sets-
Week 2 of 9

I used 135# and a 12" box + two 10# plates for box squats.  I was able to maintain good tempo on split squats.

Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES*
20/15 Cal Row
15 Unbroken Wall Balls (20/14)
10 Box Step-Overs (20)
5 Back Rack Lunge-Lunge-Squat (95/65)
*After Every Full Round, Rest :30.

I scaled to 15 cal row; 12# wall ball; and 45# barbell.  I finished 3 rounds + 35 reps.

Slam Ball

I had gone back and forth on having a slam ball for my home gym.  At Crossfit, they are rarely programmed and are kind of meh stimulus.

However, I was recently at Big Lots and saw 10 and 20 pound slam balls for $9 and $15 respectively.  My wife had a 20% off coupon and I could not resist bringing home a "Mario Lopez" branded 20# slam ball.

It has a good grip and feel and the appropriate amount of dead bounce.  I will have to occasionally work these into my training.

Friday, July 8, 2022

Farmer's Carry Handles


Farmer's Carry Handles - $180 with collars listed on Facebook Marketplace.  This is a pretty good deal.  The Farmer's Carry Handles currently retail for $205 and the collars are $45/pair.  When you tack on tax and shipping you are looking at the neighborhood of $340.

There are set of Titan Fitness ones listed for $100 (no collars) on Facebook

Generic with screw collars for $80 on Craigslist.

Generic in Boulder for $150 on Facebook (no collars)

Simpsons Fitness with screw lock collars for $115

UPDATE:  7/10/2022 - I picked these up yesterday for $130.  I felt like that was a great deal as they currently retail for $205 and the collars are $60/pair.  Total Retail is $325 and tax and shipping puts me at $385.  This represents 40 cents on the dollar.


Strict Press - Core

Friday, July 8, 2022

Home Gym

1300

Warm Up

Crossover Symmetry
Steel Mace 360s
PVC Pass Throughs

Strict Press

Build to heavy triple

45
75
95
105
115
120#
125 - failed - only 2 reps

Core

Three sets of:
15 sit-ups
5 banded ring dips

I rarely do banded ring work and it was a nice variation.

I had every intention of doing a metcon and was debating 16 min AMRAP of 600 meter run; 30 sit-ups; 30 DB Push Press and 10 min AMRAP of 10 ring dips; 10 box jumps; 10 T2B.  I was playing around with the T2B technique using the main site video and once in a tuck, I could not curl my thighs into my chest, much less extend to touch the kettlebell.

Iron Grip Weight Plates





Sweet little listing in Arvada on Craigslist.  Represents 275 pounds for $340 or just under $1.25/pound.  

I would love to have the full set, but would be compelled to sell some weights to offset the cost.  I could sell my Champion 45# plates (90#) and Rep Fitness Rubber Coated Plates (45#).  

Rubber Olympic Plates
Iron Grip w/ open handles
2- 45#’s
2-35#’s
2-25#’s
4- 10#’s
4-5#’s
2-2.5 #’s

Please call or text 303.881.0099 with any questions!
Racks aren’t included, but are available.

Thursday, July 7, 2022

SLIPS - Back Squat

Thursday, July 7, 2022

CFG - OPEN GYM

1100

SLIPS

Stretch - Hip Hammy

Scales - 30 seconds left/right/front/back

L-sit - 3 x 10 second tuck, right abdominal felt weird

Inversions - HSPU to 2 abmat; negative to 2 abmat, 1 abmat, then ground

Plank - 90 second hold on elbows

Back Squat 

Build to heavy 3 reps

6x45
6x95
5x135
3x165
3x185
3x205
3x215#

Felt pretty good on the last set, but mentally not ready to go heavier.

Wednesday, July 6, 2022

Barbara Ann (scaled)

Wednesday, July 6, 2022

CFG - OPEN GYM

1530

Warm Up

crossover symmetry
foam roll
reverse hyperextensions
movement prep

Barbara Ann

Intermediate Option:

4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb)
30 sit-ups
40 double-unders

I further scaled to 20 push-ups and 115# deadlifts each round.

R1 - 4:15
R2 - 4:50
R3 - 4:50 (unboken DU)
R4 - 6:20 (DU sucked)

Overall, I really liked this workout.  It was a good way to capture volume and intensity.
Push-ups went from 15/5 to 8/4/4/4
Deadlifts went from 12/8 to 8/6/6
Sit-ups went from 12/8/5/5 to 8/5/5/4/4/4
DU were 38/2, then 32/8, then 40, then 6/2/2/5...


Deadlift Platforms



A little pricey, but listed close to my house on Craigslist.  Two platforms for $700 or $400 each and the deadlift jack for $125.  Listed on 7/3/2022, so it would be a while before bargaining.

These are 6x8 unbranded platforms without band pegs.

As a side note, the lister's banner game is strong.

Tuesday, July 5, 2022

Metcon - Accessory

Tuesday, July 5, 2022

CFG - Janet

1200 - 8 of us

Warm Up

jumping jacks
good mornings
crossbody mountain climbers
single arm kb deadlift
single arm kb hold
ring rows
tuck hold

Workout

Metcon (AMRAP - Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 - 15 DBL KB Farmer Deadlift (Heavy)
MIN 2 - :45 KB Hold
MIN 3&4 - AMRAP:
6 Push-Ups
6 Tuck-Ups
6 Ring Rows
KG KB: (32/24)

*Hold Options: Farmer, Front Rack, Overhead, Mixed Grip
*Pick up where you left off for AMRAP
*Pull-Ups Optional (no bands)

I scaled to 24kg kettlebell and moved well during the deadlifts and was comfortable in a Farmer's Carry hold.  I kept a consistent pace on the AMRAP going

2 + 3 - 2 rounds plus 3 push-up
4 + 6 
6 + 12
9 + 0 rounds and reps

Post-Workout Strength

3 Sets:
Single Arm DB Upright Row  (7 Each Arm)
-Rest :30-
Single DB Floor Press (Heavy) (15 Reps)
-Rest 1:00 b/t Sets-

I used 15# for upright rows (a little light) and 50# for floor press (good weight).

Lagniappe

3x6 banded glute ham raise

We are starting NCFit programming at Crossfit Golden.  It is always good to get a fresh stimulus and buying programming is more efficient than having the head coach do all of the programming.  It should allow more time for other aspects of head coaching which I assume include coach training, gym management, etc.  I did not particularly care for this workout, but I can't argue with the effectiveness.  The tucks worked my abs, the push-ups were the right set size to go unbroken and I kept consistent form on ring rows.

Gym Equipment Wish List & Surplus

My wish list has certainly dwindled:

Training

100# sandbag
20# slamball
44# Thompson Fatbells

Vintage

Build out York Roundhead Set - need (1) 25, (2) 35, (2) 40, (2) 45, (1) 50#
Curate smalls - meaning pick them up if I see them locally
York Deep Dish

Surplus

30# Rep Rubber Coated - Listed on Facebook Marketplace & Craigslist
70# Standard Plates - Listed on Facebook Marketplace - SOLD 7/6/2022

There are not any exercises/muscle groups that I cannot stimulate with the equipment I have.

I toy with the idea of having a deadlift platform and/or blocks.  

With more space I would get a reverse hyper then GHD.  I am no longer interested in owning a bike erg or ski erg.

I do have some duplicates that I am debating.  I have wooden and soft plyo boxes.



Bench Press - Pull-ups

Saturday, July 2, 2022

Home Gym

1000

Bench Press

Three sets of Bench Press
6 reps @20X0 tempo
rest 30 seconds
5 reps of Dynamic Push-ups
rest 2 minutes

135# - 5 clapping
135# - 5 clapping
135# - air, but no clap

Pull-ups

Every 2 minutes for 8 minutes

Strict Pull-ups for Max Reps

5-4-4-3