Shoulder Press - Metcon

Wednesday, August 31, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

3:00 EZ Row

0:30 L/R Samson Stretch

1:00 Mod Row 

INTO…

2 SETS

10 PVC Pass Throughs

10 PVC BTN Strict Press

10 Shoulder Swimmers 

5 Bootstrappers

5/5 Quad + Hamstring Stretch

Strength

Shoulder Press (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Strict Press

Week 9 of 9

(Score is Weight)

I matched my effort at the start of the cycle.  Made 120#, failed 125# (2 of 3)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES

15 Wall Balls (20/14)

15/12 Cal Row

Short Lap WB Run

-Rest 2:00 b/t Sets-

AMRAP x 6 MINUTES

10 Wall Balls

12/10 Cal Row

Short Lap WB Run 

I scaled to 12# wall ball but did full calorie rows.

AMRAP 8 = 2 rounds + 15 reps

AMRAP 6 = 2 rounds + 0 reps

Deadlift - Metcon

Tuesday, August 30, 2022

CFG - OPEN GYM

1430

Warm-up

400 Meter Run

INTO…

3 ROUNDS

5/5 Single Arm Banded Lat Push Downs

10 Birddogs

5 PVC 3-Point Contact Good Morning

5 Cat/Cows

INTO...

1 Minute - Pigeon Stretch

1 Minute - Hamstring Stretch

Strength

Deadlift (6-6-6 @ 30X1*)

Superset each set with 10/10 Supported DB Bent Over Row.

*Build up to or beyond workout weight.

-Rest as Needed b/t Sets-

I worked with 135-155-175# and kept good tempo.  Bent Over Row with 20# Dumbbell

Metcon (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1 Unbroken Deadlifts (225/155)

*Complete 8 Toes to Bar after each full set.

If can not complete set of DL unbroken or drops bar mid-set must start that set over.

I used 155# and was able to go unbroken.  I scaled to abmat sit-ups instead of T2B.  Finished in 9:11

Finisher

Reverse Hyperextension & Body Weight calf raises

Bench Press - Metcon

Monday, August 29, 2022

CFG - OPEN GYM

1400

Warm-up

2 ROUNDS OF:

3 Cat/Cows

3 Up-Downs

6 Alt. Face Down Scorpions 

3 Air Squats

5 Cal Row

INTO…

 2 ROUNDS OF:

3/3 Moose Antlers

4 x Scap PU + Push Up

4 Burpees

4 Jump Squats 

6 Cal Row - Hard

Strength

Bench Press (10-8-6*)

Superset each set with 10/10 Half Kneeling SA DB Arnold Press.

*Start Moderate and Build to a Moderate-Heavy Weight.

-Rest as Needed b/t Sets- (Score is Weight)

I used 95-115-135 and supersetted with 15# SA DB Press

Metcon (Calories)

4 SETS ON A 4:00 RUNNING CLOCK...

24 DB Goblet Squats (50/35)

12 Alt. SA DB Devil's Press

Max Cal Row in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Cals)

I scaled to 15# on Goblet Squat and substituted 10 burpees for Devil's Press.

I finished 14-12-10-10 Calories = 46 Total

Finisher

3-3-3-3-3-2-2-2-2-2 = 25 pull-ups (EMOM style)

10-6-4 Calf raises

SLIPS - 22.1 (Scaled)

Sunday, August 28, 2022

Home Gym

1700

SLIPS

Stretch - foam roll, crossover symmetry, hip hammy flow

Scales - 30 seconds each

L-sit - 3x max effort tucked (~6 seconds)

Inversions - HSPU to 2 abmat - 2-2-2-1

Plank - 90 second hold

Crossfit Games Open 21.2 Masters Rx (Ages 55+)(Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time Cap 20 minutes

When I did this for the open using a 50# DB, I managed 117 reps.  With the lighter dumbbell, I only managed 115 reps which was certainly disappointing, but I really gave it an honest effort.

I still think this is a great workout.

D'Evelyn Dash 5K

Saturday, August 27, 2022

D'Evelyn High School

This has been one of my staple events, that I have participated in the past few years.

2019 - 31:31

2020 - 31:09 (virtual)

2021 - 32:15

2022 - 33:58 (chip time; 34:13 clock time, 10:56 pace) - In results as Sanon Gupta (I should have written more clearly)

95th of of 211 participants

29th out of men 19-99 (110 participants)

Roger Koelsch was 14th at 22:45 (47 years old)

Keith Goman was 17th at 23:05 (41 years old)

Jared Conlin finished in 24:47 (41 years old)

Ratna Gupta - 2K (11:38 chip time; 9:22 pace) 26th out of 87

Gallimaufry

Thursday, August 25, 2022

CFG - OPEN GYM

1500

Warm Up

2 min row

Crossover Symmetry

Rope Climbs - 1-1-1-1 (about every 90 seconds)

Front/Back Scales - 30 seconds each leg/position

Inversions - 2 abmat HSPU - 2-1-1-1

GHD Sit-ups - 5-5-5

Plank - 90 second hold

Bench Press

8x20

8x40

5x60

4x70

2x80 kg (176#)

Ski Erg - 5 minutes (47 calories)

I knew I was not going to make class today and did not like the proposed programming.  At the same time, I just wanted to play a little bit and grabbed movements that I have been neglecting.  It was a fun 40 minute training session

Back Squat - Metcon

Wednesday, August 24, 2022

CFG - Lucas

1200 - 8 of us

Warm-up

3 SETS

10 Alt Lunges w/ Twist

8 Alt. Ankle Drivers

10 Slow Air Squat

8 Deadlift Jumps

Short Lap Run

 INTO...

1 Minute - Pigeon Stretch

1 Minute - Quad Stretch 

1 Minute - Cat Cow

Strength

Back Squat (6-6-6*)

Superset each set with:

10-15 Narrow Stance Squats

-Rest as Needed b/t Sets-

Keep weight Light across all sets.

This is a deload week. Week 8 of 9 

I did 3x75# and did unweighted narrow stance squats with my heels on a 10# plate

Metcon

AMRAP x 14 MINUTES

15 KB Swing (53/35)

10 Back Squats (135/95)

400m Run

I scaled to 12kg KBS and 75# Back Squat.  I completed 3 Rounds + 12 KBS

Finisher - Reverse hyperextension, banded glute ham raise, calf raise

Pull-ups

Tuesday, August 23, 2022

Home Gym

1730

Warm-up

2 ROUNDS

200 m run

1 Push-Up + 2 Alt. Mtn Climbers x5

:20 Sec Deadhang

10 Banded Lat Pull Downs

INTO…

 2 ROUNDS

150 m run

5 Burpees

5 Scap Pull Ups

10/10 Single Arm Banded Lat Pull Downs

Strength

3 SETS

6-10 Strict Pull-Ups

10/10 Single Arm Banded Dante Row

-Rest as Needed b/t Sets-

I was able to manage 4 reps per round and used a red band for my interpretation of Dante row

I skipped the programmed benchmark metcon and instead finished with 3-2-1 strict pull-ups and then did 3x5 box jumps to 20" stack of DC blocks.

"MERRY GO ROUND"

500/400m Row

Immediately Into...

8 ROUNDS

8 Pull-Ups

8 Burpees

Immediately Into...

500/400m Row

Strict Press - Metcon

Monday, August 22, 2022

CFG - Greg

12:00 - 12 of us

Warm-up

1 ROUND

10 Calf Raises

20 Bunny Hops

10 Shoulder Swimmers 

10 Good Mornings

INTO…

3 ROUNDS

20 Single Unders*

5/5 Single Arm DB Strict Press

10 Alt. Deadbugs

5/5 Single Leg RDL

*2nd Round: 20 Backwards Single Unders

*3rd Round: 20 Double Unders 

Strength

Shoulder Press (6-6-6*)

Superset each set with:

6/6 Single Leg DB RDL

-Rest as Needed b/t Sets-

*Keep weight Light across all sets.

Week 8 of 9 

I used 75# barbell for the shoulder press and 15# for single leg RDL.  I did these close to a wall to overcome limitations due to balance.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 MINUTES

10/10 Single Arm DB Push Press (50/35)

20 Sit-Ups

10/10 Single Arm DB Suitcase Deadlift

60 Double Unders

I scaled to 30# and roughly 1 min of double unders per round.  I managed 30 double unders each around and finished 4 rounds + 10 reps.  I felt like I was moving well at a sustainable pace without long pauses.

Carmody Swim

Saturday, August 20, 2022

Carmody Rec Center

1100

1x250 FR

1x200 FR

1x150 FR

4x100 FR

1x100 BA

1x200 BR

--

1300 total (30 minutes)

Deadlift - HRPU

Sunday, August 21, 2022

Garage Gym

1100

Warm-up

2 ROUNDS

10 Slow Scap Push-ups

20 Alt. Shoulder Taps

20 Line Hops

15 Good Mornings

INTO....

1 ROUND

10 Alt. Groiners

5 Up-Downs

5 Face Down Scorpions

200 Meter Run

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES*

2-4-6-8...and so on Deadlifts (155/105)

Hand Release Push-Ups Russian

KB Swing (70/53)

*After each full round, complete 10 Up-Downs to Target. Target is 6" above standing reach.

I scaled to 44# KBS and did 5 up downs to 13" target (ceiling).

I finished the round of 12 and then 4 deadlifts (6 + 4)

Deadlifts were not heavy, but I still went for sets of 4

HRPU unbroken until round of 12 then 6/3/3

KBS were heavy, but I could manage rounds of 6

Pacing was tough and I was taking long rests between movements.

Shoulder Press - Metcon

Friday, August 19, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

AMRAP x 7 MINUTES

150/100 Row

5/5 Moose Antlers

5 Banded Cuban Presses

5/5 Side Lying Windmills

Strength

Shoulder Press (6-6-6*)

Superset with 10/10 Single Arm Upright Rows -Rest 2:00 b/t Sets-

*1+1/2 Strict Press 1 Rep = Press + Descend to Forehead Height + Press + Return to Shoulders.

Start Moderate and Build to Heavy

Week 7 of 9

I trained with 65#, but my tempo got slopping on the final round.  I used 15# for the single arm upright rows and that was a good weight.

Workout

Metcon (Time)

5 SETS* ON A 3:30 RUNNING CLOCK...

250/200 Row

10 Push Press (135/95)

1:00 Barbell Front Rack Hold

-Rest the Remainder of Time-

I scaled to a 75# barbell and moved well doing sets in 8/2.  The hold got ugly and ended up in a genie hold for most of the time.

Round 1 - 2:47

Round 2 - 2:48

Round 3 - 2:49

Round 4 - 2:50

Round 5 - 2:50

--

14:04 total

Finished with 3x8 Reverse Hyper at 90#

Power Clean - Metcon

Wednesday, August 17, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

1:00 EZ Row ~ 600 cal/hour

10 Banded Side Steps

10 Banded Kang Squats

10 Cat Cows

1:00 Mod Row ~ 700 cal/hour

20 Banded Speed Skaters

5/5 Side Lying Windmills

5 Down Dog Up Dog

1:00 HARD Row ~ 800 cal/hour

5/5 Banded 1-2-1 Jumps

10 Mini Band External Rotation

*2 minutes stretch on your own

Strength

Power Clean (3-3-3-3-3-3*)

*TNG Power Cleans

Start Moderate and Build up to Heavy. 

-Rest 2:00 b/t Sets- Week 3 of 4

I worked up from 85-95-105-115-125-135# and was moving well

OR

Deadlift (6x3 Reps )

Tempo @31X1

Workout

"FULL SEND" (Calories)

EMOM x 15 MINUTES

MIN 1 - :20 Max Cal Row Sprint

MIN 2 - 15 Burpees Over the Bar

MIN 3 - 5 Power Cleans (185/135)

*Can change to 10 DB Power Cleans

(Score is Total Cals) NOTE: New Benchmark

My max sprint was pretty good, averaging over 1000 cal/hour and completing 6-6-5-5-5 calories.

I opted for regular burpees and targeted 8 reps which took me 40-45 seconds per round.

I scaled the power cleans to 115# and moved well, finishing 5 singles in around 30 seconds.

When we repeat this, I will likely use a similar scale or potentially go a little heavier on the power cleans.

Back Squat - Metcon

Tuesday, August 16, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

2 ROUNDS

15 Lateral Line Hops

10 Feet Elevated Glute Bridge-Ups

5 Kang Squats 

INTO…

2 ROUNDS

6 Alt. 90-90 Hip Rotations

6/6 Single Leg RDL

6 Bootstrappers

30 Single Unders *2nd Rnd: 30 Double Unders 

Strength

Back Squat (6-6-6*)

*1+1/2 Back Squats

Superset with

15 Feet Elevated Slam Ball Glute Bridge-Ups

-Rest 2:00 b/t Sets-

1 Rep = Squat + Stand to Parallel + Squat + Stand

Build to a Moderate-Heavy Weight. Week 7 of 9.

I worked with 95# for all three sets and had Lacey take a look at my movement.  Depth and half squat above parallel was fine, but she did recommend a dead stop at the bottom.  I was bouncing the stop before fulling extending to complete the rep.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 MINUTES

10 Slam Balls Squats (30/20)*

12 Slam Balls

32 Double Unders

-Rest 2:00-

AMRAP x 4 MINUTES

5 Slam Ball Squats

6 Slam Balls

16 Double Unders 

*Can be held any way.

This was an odd workout and my struggle with double unders certainly did not help my cause.  I scaled to 15# slam ball and moved deliberately on the slam ball squats and slam balls.  I scaled to working on double unders for 30 seconds.  In retrospect toe taps or penguin taps may have been a better move.

First 6 minutes - 3 Rounds + 22 Reps.  On the double unders I was stringing a few together at a time and getting between 10-15 reps in 30 seconds

Second 4 minutes - 3 Rounds + 11 Reps.  On the double unders, I was struggling, but moving better, getting ~10 the first round, all 16 the second round and ~12 the third round.

I am not sure how to score this, but recorded 6 + 12 in Wodify.

My calf held up well and that was my bigger concern during the metcon.

Accessory - Metcon

Monday, August 15, 2022

CFG - Janet

1200 - 16 of us

Warm-up

2 ROUNDS 

5 Cal Row

3/3 DB Scap Push-Ups

5 Scap Pullups

INTO…

2 ROUNDS

10 Alt. DB Deadlift

5/5 Single Arm DB Upright Row

5 Kip Swings + 5 Kipping Knee Raises 

Strength

3 SETS

1:00/1:00 Single Arm DB Overhead Hold*

20 Banded Lat Push Downs

10/10 Single Leg Seated Lifts

 *Mod-Heavy Weight that allows for an unbroken hold.

-Rest as Needed b/t Sets- 

I used a 15# DB and went unbroken.  I used a green band from 8" pull-up bar.  The single leg seated lifts were half hearted at best.

Workout

Metcon (AMRAP - Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 - 15/12 Cal Row

MIN 2 - 8/8 Single Arm DB Deficit Push-Ups (50/35)

MIN 3&4 - AMRAP of the following*...

8 Toes to Bar + 8 Alt. Hang DB Snatch

 *Pick Up Where You Leave Off (Score is Total Rounds + Reps) 

I opted for:

10 calorie rows (45-55 seconds)

All of the push-ups (25-35 seconds, unbroken until last set)

Kipping leg raises (unbroken)

35# alt DB hang snatch (unbroken)

I finished 2 rounds each time in about 1:30.  Minutes 15 & 16, I got 2 rounds + 8 kipping leg raises.

8+8 Total

Back Squat - Metcon

Friday, August 12, 2022

CFG - Lucas

1200 - 8 of us

Warm-up

2 ROUNDS

10 Air Squats

5/5 Split Squats

10 Good Mornings

10 Scap Push Ups

INTO…

2 ROUNDS

5 1+½ Air Squats

5/5 Front Foot Elevated Split Squats

10 Single leg RDLs

10 Face Down Scorpions

Strength

Back Squat (6-6-6*)

Superset... 6/6 DB Farmer Front Foot Elevated Split Squat

-Rest 1:30 b/t Sets-

*1+1/2 Back Squats

1 Rep = Full Squat  + Stand to Parallel + Full Squat  + Stand

Week 6 of 9

I used 95# for the back squat and moved well.  The Split Squat was rough and I did them unweighted.

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 14:00 RUNNING CLOCK...

40 KB Goblet Squats (53/35)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups

10 Russian KB Swing

8 Goblet Alternating Reverse Lunges

Score is Rounds and Reps of AMRAP

I used a 12kg KB for goblet squats and finished in just under 3 minutes.  The HRPU I was thrilled to complete in sets of 3 the whole time.  I used 12kg for Russian KBS and did the alternating reverse lunges unweighted.  I was on pace around 1:30 per round and finished 6 rounds + 12 push-ups.

Good honest effort, despite feeling a little run down this week.

Bosu Ball

After what seems like over a year of searching and near misses, I finally snagged a BOSU ball off of Facebook Marketplace at a reasonable price.  It was being offered by Anne Yanisades Doerflein along with some dumbbells and a weighted ball.  I only wanted the BOSU, but at $65 for the lot, I wanted to get over there as quick as I could.  I contacted her within 23 minutes of posting and she already had other offers.  I was relieved that the marked it as pending when I was on my way.

Bosu balls retail for $145 and in secondary markets are usually priced between $50 and $75.

The Ignite (8-10-12#) dumbbell pairs retail for $34, $40 and $46 respectively and can be found in secondary markets for around $1/lb or $60 total.

The Reebok Neoprene dumbbells are certainly the runt of the dumbbell litter, but still worth $0.75/lb

The Danksin weighted ball had such poor reviews that I am tempted to toss it.  No idea what retail would have been.  I am guessing $10.  It could be worth a couple dollars to a potential buyer.

Overall, I feel like I picked up a retail $285 worth of equipment ($130 conservative secondary market) for $65.

I have considered selling the dumbbells, but I think they would be really good for my wife and daughters.  They are certainly much nicer than the cast and vinyl coated light dumbbells we have at home.  Maybe I will try to sell those for $1/lb.

Coaching

I have been interested in coaching for quite some time.  I am not an altruist nor do I believe that coaching could drive my economic engine.

That being said, I would like to take on clients for a number of reasons.  

• I would like to teach people to move safely and efficiently.  Too many people try to exercise and get hurt.  Too many people look at the equipment in the gym and feel intimidated.
• I believe the general population lacks the guidance to assemble an overall training program.  Some people walk, do yoga, lift weights, play sports, etc; but very few can create a varied program of functional movement that leads to longevity
• Some times people just need a helping hand without the rigors of group fitness or the aloneness of solitary training.  Nobody wants to hear about your workout, but sometimes you need to talk about it

My personal training adventure spans bodybuilding, powerlifting, weightlifting, calisthenics, gymnastics, yoga, high intensity interval training, running, bicycling, and swimming I have enjoyed sports including softball, flag football, basketball, and tennis.  I enjoy adventures such as hiking, skiing, scuba diving, canyoneering, and rock climbing.  Most recently, I had a chance to try Scottish athletics.  My personal goal is to be fit enough to not be afraid to try an activity.  One of these days, I will be too old to join in the fun.  Today is not that day.

When doing an intake on a new client:

• Goal(s), eg. lose weight, train for competition, train for general physical preparedness, look better naked
• Past fitness activities if any and current activity level, what do they enjoy, what do they not enjoy
• Medical history, physical limitations, injuries, fears
• Dedication level, eg. how much time do they have, when do they expect to see results, willing to modify diet, sleep, invest in recovery tools
• Access to fitness equipment
• Fitness test - Height, weight, relevant body measurements (chest, abdominal, hips, upper arm), one mile for time (honest effort, not max effort, can walk, etc), observe movement (squat, push-up, pull-up, sit-up)

In the past I have put together a training plan for my sister to complete a half marathon.  I have trained my wife and daughter for bodybuilding.

We are all athletes that fall on a spectrum of struggling with activities of daily living to competing for an Olympic medal.  Our training will vary by intensity and volume, but not by type.

Fight Club, "On a long enough timeline, the survival rate for everyone drops to zero."

GSElevator, "A guy came up to me at the gym and asked me what event I was training so hard for. Life motherfucker."

Metcon - Core Accessory

Thursday, August 11, 2022

CFG - Lacey

1200 - 8 of us

Warm-up

2 ROUNDS:

Short Lap Run

4 Down Dog Up Dog

4/4 Quad + Hamstring stretch

8 Deadbugs

INTO...

2 ROUNDS:

10 Star Jumps

4/4 Box Step ups

6 Scap Pull-Ups

4 Straight Leg Sit-Ups

Workout

Metcon (Time)

FOR TIME

800m Run

60 Slam Balls (30/20)

50 Toes to Bar

40 Alt. Slam Ball Step-Ups* (20/18)

600m Run

30 Slam Balls

25 Toes to Bar

20 Alt. Slam Ball Step-Ups

800m Run

*Can Hold Slam Ball Any Way Above Waist for Set-Ups

I scaled to 15# slam ball, kipping leg raises and unweighted 18" step ups.  I moved well and the load and pace was sustainable.

800m in 4:40

ladder 1 at 12:00

600m in 3:30

ladder 2 at 19:30

800m in 5:20 (24:50 total)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 Single Arm Slam Ball Overhead Hold (Right)

-Rest :15-

30 Alt. V-Ups

-Rest :15-

:30 Single Arm Slam Ball Overhead Hold (Left)

-Rest as needed b/t Sets-

I used the 15# slam ball and did alternating tuck-ups with my hands in front of me.  I had to break up the sets from the get go, but made it through.

Carmody Rec Center Swim

Wednesday, August 10, 2022

Carmody Rec Center

1200

1x500 FR

3x150 FR

1x25 BA

1x25 BR

Strict Press - Metcon

Tuesday, August 9, 2022

CFG - Janet

1200 - 14 of us

Warm-up

2 ROUNDS

Short Lap Run

5 Slow Air Squats + 5 Narrow Stance Squats

5 Reverse Snow Angels

5 Push-Up to Down Dog

INTO…

2 ROUNDS

10 Jump Squats

5/5 Moose Antlers

5 Face Down Scorpions

5 Scap Pull-Ups + 5 Kip Swings

Strength

Shoulder Press (6-6-6*)

Superset - 12 DB Goblet Heel Elevated Narrow Squats

*1+1/2 Strict Press

1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders

-Rest as Needed b/t Sets-

Week 6 of 9

I used 55# for the strict press and then felt really close to the correct weight.  It was a lot of time under tension.  I might have had another 5# in me.  I used an 8kg KB for the goblet squats.

Workout

Metcon (AMRAP - Rounds and Reps)

3 SETS*

AMRAP x 3 MINUTES

6 Thruster (115/75)

9 Pull-Ups

-Rest 1:00 b/t Sets-

Pick up where you left off

I scaled to 55# thrusters and jumping pull-ups and still struggled with this one.

First 3 minutes - (2+12) 2 Rounds + 6 thrusters + 6 Pull-ups

Second 3 minutes - (5+3) 3 pull-ups + 2 Rounds + 3 thrusters

Third 3 minutes - (7+6) 3 thrusters + 9 pull-ups + 1 rounds + 6 thrusters

D'Evelyn Strength & Conditioning

I am certain that I am more excited than the kids about the equipment arriving for the new D'Evelyn Strength & Conditioning Facility.  Equipment is from Dynamic Fitness & Strength which is based in Eau Claire, Wisconsin.  They have done a number of facilities and the photo gallery rivals that of Power Lift, Sorinex, and Sampson.  I am constantly amazed at how many brands I am not familiar with.

The green really pops and I am anxious to see the full layout for other customization.

Sumo Deadlift - EMOM

Monday, August 8, 2022

CFG - Janet

1200 - 14 of us

Warm-up

300m  Run

INTO…

2 ROUNDS OF:

10 Banded Upright Row (light)

10 Banded Sumo Stance Good Mornings

5 Up-Downs

10 Lateral Lunges

INTO…

2-3 minutes of mobility

Strength

Sumo Deadlift (12-10-8)

Superset each set with 15-20 Banded Upright Rows

-Rest as Needed b/t Sets-

*Start Moderate and Build to a Moderate-Heavy Weight.

I worked up with 12x135, 10x155, 8x175.  I used the orange band and did 20 reps each round.  Good stimulus, but certainly more taxing on the groin muscles.

Workout

Metcon (1 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 - 200m Run

MIN 2 - 20 Kettlebell Swings (24/16kg)

MIN 3 - Max Burpees

MIN 4 - Rest

(Score is Lowest Set of Burpees)

I scaled this to short lap and 12 kg kbs.  I was finishing the first two stations in around 40 seconds.  Burpees were 10-9-9-9 and I was quite pleased with how steady they were.

Deadlift - EMOM

Saturday, August 6, 2022

Home Gym

1800

Deadlift

3x8 - 135, 165, 185#

3x4 - 225, 245, 265#

Single Let Squat

3 reps each leg to 20"

3 reps each leg to 18" (crashing)

3 reps each leg to 20"

3 reps each leg to 20"

EMOM 15

Station 2 - Stone to Shoulder (70#) 2 reps

Station 2 - Pull-ups 3 reps

Station 3 - Push-ups 10 reps

Hammer Strength Deluxe Weight Tree

I spotted a Hammer Strength Deluxe Weight Tree on Facebook Marketplace on Saturday and was fortunate enough that it was still available on Sunday for pick up.  I have been coveting Hammer Strength equipment for quite some time.  Despite knowing they were high quality commercial products, I was still shocked by the weight of this thing.  It is an absolute tank and total overkill for my gym space.  That being said, I am not parting with it anytime soon.

2022 Crossfit Games

Justin Medeiros and Tia-Clair Toomey repeated as Fittest on Earth

Aug 03

Bike to Work
For time:
75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Skill Speed Medley
3 rounds of races through pegboards, jump ropes, pistols, and handstand walks.
Quarterfinal Round:
3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course
Semifinal Round:
2/1 strict pegboard ascents
50 unbroken double-unders 
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start
Final Round:
1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start

Elizabeth Elevated
21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses
Women: 95-lb cleans
Men: 135-lb cleans

Aug 04

Shuttle to Overhead
From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks
Women: 200 lb
Men: 300 lb

Aug 05

The Capitol
For time:
20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry
Women: 350-lb Pig, (2) 70-lb Jerry bags, 150-lb Husafell
Men: 510-lb Pig, (2) 100-lb Jerry bags, 200-lb Husafell

Up and Over
3 rounds for time:
12 muscle-ups
25 jump-overs
30 GHD sit-ups
Then,
84-ft weighted lunge
Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

Echo Press
For time:
30/25 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
30/25 Echo Bike calories
Women: 2-in deficit
Men: 3.5-in deficit

Aug 06

Rinse 'N' Repeat
Every 2 minutes:
50-yard swim
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Hat Trick
3 rounds for total time of:
Sprint
20 wall-ball shots
6 dumbbell snatches
Rest 4 minutes between rounds
Women:
14-lb ball to 11 ft
Snatch 70-lb DB
Men:
20-lb ball to 12 ft
Snatch 100-lb DB

Sandbag Ladder
1-rep-max sandbag-to-shoulder
Women: Bags from 160-250 lb
Men: Bags from 240-340 lb
Venue: Coliseum

Aug 07

The Alpaca
For time:
126-ft sled push, decreasing in load
2 legless rope climbs*
20 kettlebell clean and jerks
42-ft sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks
42-ft sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks
42-ft sled push with 6 KBs
Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells
*Rope climbs removed due to weather conditions.

Back Nine
For time:
54-ft yoke carry
2 front squats
3 deadlifts
2 front squats
54-ft yoke carry
Women: 485-lb yoke, 215-lb squat, 315-lb deadlift
Men: 665-lb yoke, 315-lb squat, 475-lb deadlift

Jackie Pro
For time:
1,000-m row
50 thrusters
30 bar muscle-ups
Women: 65 lb
Men: 95 lb

I thought the programming was really well balanced.  It tested and separated the fittest on earth.  From a spectator perspective it was entertaining.  As an athlete it was 100% accessible.  I really enjoy seeing atypical but fundamental movements used as a test for accuracy.  The speed skills menley was an example of that with the rope skips.  The crossover double under was interesting, but kind of like the triple under, not something I will be testing soon.  Doing the common, uncommonly well.  I always enjoy seeing the heavy events.  Sandbag ladder and Back Nine provided athletes the opportunity to demonstrate their ability to go heavy.  

I did not particularly covet any implements.  I will not be purchasing Jerry bags or a Husafell bag.  I will keep my eyes out for sandbags, but will only be purchasing a 100# bag.

Back Squat - Metcon

Friday, August 5, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

EMOM x 2 ROUNDS

MIN 1 - :45 Kang Squats

MIN 2 - :45 90/90 Sit Throughs

MIN 3 - :45 Alternating Mountain Climbers

MIN 4 - : Stretch - Athletes Choice

Strength

3 Sets:

Back Squat (8 Reps @21X1)

-Rest :30-

15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold

-Rest as Needed b/t Sets-

Week 5 of 9 *Build to a weight heavier than last week - Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.

This felt better than last week I used 115-125-125# and maintained good tempo.  I used a 12" box for glute bridge ups.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES

21 Up-Downs

15 Box Jumps (24/20)

9 Back Squats (135/95)

Took it easy on calf and scaled to no jump up-downs, plate G2O (25#) in place of box jumps and a 95# back squat from the floor.

Round 1 - 3:30

Round 2 - 5:00 (8:30)

Round 3 - 5:00 (13:30)

Round 4 - 12 up downs completed in 1:30

3 + 12 Rounds & Reps

Felt like I was moving well and scaled 

EMOM - Strength

Thursday, August 4, 2022

CFG - Greg

1200 - 14 of us

Warm-up

AMRAP x 8 MINUTES

:30 Cardio Choice

8 Reverse Snow Angels

:30 Tuck Hold

8 Face Down Scorpions

Workout

Metcon (AMRAP - Reps)

EMOM x 20 MINUTES

MIN 1 - :45 Cardio Choice

MIN 2 - :45 Sit-Ups

MIN 3 - :45 DB Curl to Press (35/20)

MIN 4 - :45 Hollow or Tuck Hold

(Score is Total Reps of Sit-Ups + Curl to Press)

I opted for speed steps and tuck hold and used 20# DB for curl and press

R1 - 102-18-9

R2 - 83-17-9

R3 - 78-16-10

R4 - 80-17-10

R5 - 30+39-17-10 (left calf started to tighten up and I switched to single unders)

Score was 133 scaled reps.  I felt pretty smooth on the single unders going unbroken in the first round and 1-2 misses per round after that.  Tuck hold was rough.  Everything else was smooth and controlled.

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 - :45 Slow DB Floor Press

MIN 2 - :45 Bench or Box Dips

MIN 3 - :45 Rest or Core

I used 40# for the floor press and it was too heavy.  I did box dips.  For core, I did bird dogs.

R1 - 15-14

R2 - 6-12

R3 - 10-14

Strict Pull-ups - Metcon

Wednesday, August 3, 2022

CFG - Lucas

1200 - 10 of us

Warm-up

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 - 100M Run

MIN 2 - Standing Hamstring Kicks

MIN 3 - Inchworm Push-Ups

MIN 4 - 100m Run

MIN 5 - Lunge + Lunge + Air Squat

MIN 6 - Scap Pull-Ups

Strength

Metcon (No Measure)

3 SETS

8-12 Banded Strict Pull-Ups

10-15 Banded Good Mornings @ 30X1

-Rest 1:30 b/t Sets-

Pull ups with Green band across 6 foot span (8-9-9 reps); Good Mornings (12-15-15 reps)

Workout

Metcon (4 Rounds for time)

4 SETS

ON A 3:30 RUNNING CLOCK ...

200m Run

10 Hex Bar Deadlifts (225/155)

15 Pull-Ups

-Rest Remainder of Time-

Scaled to 145# deadlift and ring rows.  Finished in 2:15 +/- each round

Finished with 3 x 6 banded glute ham raise

Play It Again Sports

It had been a while since I have been to Play It Again Sports (PIAS), but after seeing countless deals that my vintage collector Facebook group had been finding, I had to stop in.

They did have a bunch of weights.  They buy weights at 45 cents/pound and sell at 90 cents per pound.  All weights are created equal so CAP metal hexes are 90 cents a pound and Troy Urethane Coated are 90 cents a pound.  It was difficult for me to walk away from the Troy 40s.  Bumpers and Steel plates are all priced equally so VTX bumpers are 90 cents a pound and CAP steel plates are 90 cents a pound.  I really wanted to get the VTX 45s, 25s and 10s, but settled for just the 10s.  I could not walk away empty handed.

They also had a few bars including a Gopher Safety Squat Bar which retails for $400 on sale for $80.  They had an Archon football bar for $60.  They also had a short Olympic Bar and an Olympic Curl Bar.  

I could definitely see myself stopping in on a regular basis, but would not want to get into the flipping game.  I have certainly sold weights for over $1/pound on Facebook and Craigslist, but it is not worth the pain.  It would be unlikely that I sell to PIAS as I can minimally do 50-75 cents/pound on Facebook and Craigslist.

Power Clean - Metcon (Heat)

Tuesday, August 2, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

400m Run 

INTO… 

2 ROUNDS 

4 Burpee Broad Jumps 

6 Cat Cows 

8 Banded Squats 

INTO… 

2 ROUNDS 

4 Burpee Tuck Jumps 

6 Banded Speed Skaters - Ea. 

8 Banded Glute Bridge + Clamshell 

INTO… 

2 Minutes mobility of your choice

Strength

ON A 15:00 RUNNING CLOCK...

Power Clean (1 Rep)

Build to a Heavy 1-Rep Power Clean *Must be performed with optimal mechanics. Week 1 of 4

Felt OK today, but I was receiving the bar a little high and stiff (wanted softer knees).  I built up from 75-95-115-135-145-155-165-165#.  The second effort at 165# was smoother.

OR

Front Squat (2 Reps @33X1)

Workout

"THE HEAT" (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES 

8 Front Squats (95/65) 

8 Hang Power Cleans

NOTE: New Benchmark *Can use DBs

I scaled the load to 65# which felt OK, but I probably should have gone lighter.  Per coach instruction, I attempted to go EMOM, but fell behind the pace after 3 rounds.  I ended up at 8 Rounds + 4 Reps.  Front squats were slow and exhausting.  The hang power clean started muscle clean and then dip drive with fast cycling.  First round I had 23 seconds of rest, which got progressively shorter.  I need 30 seconds of rest between rounds.

Finished with 3 sets of 8 reps on the reverse hyper with 90#

Strict Press - Metcon

Monday, August 1, 2022

CFG - Janet

1200 - 16 of us

Warm-up

2:00 Row

INTO …

AMRAP x 5 MINUTES

5/5 Moose Antlers

10 SLOW Alt. Plank Shoulder Taps

10 Banded Strict Press + :20 Single Arm Prone Plank Hold-L

20 Mountain Climbers

10 Banded Pull Aparts (palms up) + :20 Single Arm Prone Plank Hold-R

INTO …

2:00 Row

Strength

3 Sets:

Strict Press (8 Reps @21X1)

Superset with 10/10 Light DB/KB Upright Rows

-Rest 1:30 b/t Sets-

Week 5 of 9 Build to a weight heavier than last week

I stuck with 75-80-80# and superset with 15# DB upright rows

Workout

Metcon (Time)

FOR TIME

15/15 Single Arm DB Push Press (50/35)

50/38 Cal Row

60 Ab Mat Sit-Ups

20/20 Single Arm DB Push Press

50/38 Cal Row

60 Ab Mat Sit-Ups

25/25 Single Arm DB Push Press

50/38 Cal Row

60 Ab Mat Sit-Ups

I scaled to 20# DB and went unbroken and then 15/10 on the last round.  I did 40 calorie rows.  I did 30 abmat sit-ups and 30 dead bugs each round.  I managed 20/10 and 8/8/8/6 on the sit-ups and dead bugs finishing in 22:24.  My rower pace was around 630 calories/hour.