$6900 Gym for Sale on Craigslist

 

Entire gym worth of equipment, all in great shape. All or nothing, not willing to sell off individual sets just yet.

Everything pictured:

11 assorted barbells - I see Olympic bars, EZ curl bars, oversized grip strongman bars and standard bars - average $75 each

7 dumbell length bars - These all seem to be standard bars, $10/each

2 WRIGHT 55 lb. bumpers - Nothing fancy - $1/lb

circular rack for holding bars - Nothing fancy - $50

15 York solid round head dumbell set, 45 lbs to 100 lbs. - $1-$1.50/lb - Over $1000 - I spotted, 40, 40, 45, 50, 55, 55, 60, 70, 80, 85, 90, 100

16 loadable dumbells - With pancake weights, about 40# each

2 Parabody dumbell racks - Nice racks - $100 each

3 iron triangle plate racks - Nothing fancy - $50 each

22 Ivanko Olympic Machined Plate Set, 2.5 lbs. to 45 lbs. - (8) 45; (4) 35; (2) 25; (4) 10; (2) 5, (2) 2.5 = 605# at $1/lb (Actually was only 425#)

47 York cast iron plates, 7.5 lbs to 100 lbs. - looks like at least (8) 100 (4) 50 (8) 25... 1500# at $1/lb (actual 1480#)

15 ADER Kettlebell set, 20 lbs to 150 lbs - 62,70, 53, 53, 20, 106, 106, 80, 80, 124, 150, 100, 100, 100? - 1200# at $1/lb (Actual 1429#)

1 Kettlebell rack - $100

1 Parabody weight bench - $50

Without taking a look, I am seeing roughly $6500 in equipment at aftermarket prices, so the ask of $6900 is on the mark for the end retail user.  This stuff will not be easy to move and could sit for nearly a year.  To buy the whole lot, I would be at $4000.  I would keep the dumbbells, the Ivanko plates and a couple of the barbells and try to flip the rest at between 50 and 75 cents/pound to break even.

Honestly, just hauling 3 tons of gear sounds like a nightmare.

I did offer $1/lb for the York Dumbbells.  I am not expecting much, but I did want to establish contact.

The guy did get backed to me and is offering 1050# of Dumbbells for $3000.

Pair of 40's

Singles 45-95

Pair of 100's

All in good shape with straight handles.  He said he would probably take $2,000, but that is still pricey for me.  Honestly, I do not even want the 55-95 and the 100's I am only getting because they are rare.  He dropped the price on the whole shooting match to $5900.

UPDATE:  10/12/2022:  The listings have slowly disappeared from Facebook.

York Roundhead set is down to $1300 ($1.25/lb for 1050# USA stamped) - sold for $1200

Ivanko Plates and Iron Mind Buffalo Bar and Curl Bar sold for $825

(3) Thick Bars sold for $175

Kettlebells set sold for $1100 (1429#)

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

York Weight Plates 1480 pounds is down to $1400 (includes adjustable dumbbells)
York cast iron weightlifting plates, dumbbells, barbells, racks - 1700 lbs!
700 lbs of weights, all standard size.
What's included:
* 1700 lbs of york cast iron, standard sized plates
* 2 triangle plate holding racks
* 1 white dumbbell holding rack
* 6 empty dumbbells with collars + 10 dumbbellss with collars that are pictured on rack with weights already
* 6 barbells with collars
* 1 circular base stand for dumbbells/barbells

Breakdown of plates as follows:
four 100s
five 75s
four 50s
four 20s
the rest are 2.5, 5, 7.5, & 10s
Pictured is 375 lbs on the dumbbells on rack, and 1355 lbs of plates on the 2 triangle racks

In summary, the seller had an impressive gym offered at a high retail of $6,900 and then $5,900.  Splitting up the items, the seller has realized $1200 + $250 + $825 + $1100 = $3,375 and should see about $800 for the standard plates.

My initial assessment was that a reseller would want to get the collection for $3,000-$3,500 and then hope to flip at $4,500.  As it turns out splitting up the items should realize $4,200 which is pretty good.  There may have been another $300-$500 out there if the seller had waited 6 months or more, but with winter coming and the secondary market being finicky, I think he is doing really well.

Thruster - Metcon

Friday, September 30, 2022

CFG - Lucas

1200 - 10 of us

Warm-up

AMRAP x 3 MINUTES

30 Single Unders

10 Slow Air Squats

INTO…

AMRAP x 3 MINUTES

20 Big Jump Single Unders

10 Slow PVC Thrusters

INTO…

AMRAP x 3 MINUTES

:20 Double Under Attempts

10 Slow Barbell Front Squats

I was getting about 2 rounds per 3 minutes.  Double unders were not good today.

Strength

Thruster (5-5-5*)

*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.

I worked up from 55-65-75#

Metcon

LIGHTER FLUID (Time)

FOR TIME

75 Thrusters (45/35)

200 Double Unders

75 Thrusters

This was a little choose your own adventure for me.  The workout was designed to be finished in 15 minutes or less and I was targeting 4 minutes of thrusters, 4 min of rope skips, and then matching my thruster count.

I scaled to 35# and managed 65 reps (15/10/8/...).  I did rope skips in sets of 50 and had 300 reps in a little under 4 minutes.  The second round of 65 thrusters was tough.  I went 10/8/8/6/6... and finished the workout in 13:55.  This was a good effort and established a good bench mark.

Metcon

2-3 SETS

15 Empty Barbell Bicep Curls

20 Alt. Windshield Wipers

I did two sets of curls with the EZ curl bar empty and with 5's.  I did tucked windshield wipers.

Finished with 2x8x90# Reverse Hyperextensions.

PowerLift Lever Action Bench

Not sure what the story is, but at $150 this is a great deal on a premium commercial quality adjustable bench in Colorado Springs being offered by Brandon Kubiack on Facebook Marketplace.  I never saw the original ad for $350 (4 weeks ago), but he dropped the price to $150 at some time.  At $350 it is a toss up.  At $150 it is a great deal.  Maybe he dropped the price incrementally and it just now hit my radar.

Upright Utility Bench

Titan Utility Bench - $150 (Out of Stock)

Facebook Marketplace Listing (TriquilliaDavid Green $75)

PowerBlock Upright Bench (Discontinued)

Tuff Stuff Upright Bench PPF-703 (MSRP $727)

While I was able to hold off buying the Iron Grip 85# dumbbells, I cannot shake the idea of wanting an upright bench for military/shoulder press.  These are typically only found in commercial gyms and mostly for bodybuilding.  Specifically seated shoulder press or triceps overhead extensions.  I have done these movement in the past with a preacher curl bench and an adjustable bench, but this would allow positioning inside a rack.

The primary retail market does not have much.  Legend Fitness offers one (pricing upon request).  Titan Fitness sells one ($149 out of stock).  Valor Fitness has one ($122 out of stock).  They are not sold by Rogue, Powerlift, EliteFTS or Sorinex.  PowerBlock used to sell one and there was one listed in the secondary market for around $50.

They are not typically found in home gyms or athletic conditioning centers due to the large footprint and limited use potential.  The titan model is 41" x 31" and that is on the small side when compared to units with a foot plate.

The bench currently available in Colorado Springs seems perfect, but it is 75 miles away and I have had a hard time connecting with the seller.

Strict Press - Metcon

Wednesday, September 28, 2022

CFG - Lucas

1200 - 19 of us

Warm-up

EMOM x  9 MINUTES

MIN 1 - :30 Cardio Choice (Increase pace each round)*

MIN 2 - 5 Push-Up to Pike + 5 Wide Grip Behind the Neck Barbell Press

MIN 3 -  5 Slow Scap Pull-Ups + 5 Controlled Kip Swings

*Run, bike, row or ski are all on the table! After you finish the :30 effort…perform :30 of dynamic stretching: trunk twists, arms crosses, standing knee pulls or standing ankle pulls.

I did squats with calf raise; jumping jacks; short shuttles.  I missed the memo on dynamic stretching.

.

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 - 5-7 Strict Press*

MIN 2 - :25 Hollow Hold + :25 Superman Hold

MIN 3 - 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises

*Start at 1st Workout Weight and Build to Final Workout Weight of Metcon.

I went:

7x55

6x65

4x75

I did tuck holds instead of superman holds

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 7 MINUTES

5 Strict Pull-Ups

5 Toes to Bar

7 Strict Press (75/55)|(65/45)

-Rest 1:30-

AMRAP x 5 MINUTES

4 Strict Pull-Ups

4 Toes to Bar

5 Strict Press (95/65)|(65/45)

-Rest 1:30-

AMRAP x 3 MINUTES

3 Strict Pull-Ups

3 Toes to Bar

3 Strict Press (115/75)|(75/55)

This was tough

AMRAP 1

3 PU first 2 rounds, then 5 ring rows; kipping leg raise; 55# strict press = 7+0

AMRAP 2

2 PU first 3 rounds, then 4 ring rows; kipping leg raise; 65# strict press = 4+8

AMRAP 3

1 PU, kipping leg raise, 75# strict press = 6+1

I entered a score of 17+9, but the pull-up volume was obviously off.

Finisher

3x8x90 Reverse Hyperextension

Box Jumps - Metcon

Tuesday, September 27, 2022

CFG - Greg

0930 - 5 of us

Warm-up

2 SETS*

:20 WORK // :10 REST

MOVT 1 - Air Squats w/calf raise at top

MOVT 2 - High Knees

MOVT 3 - Alt. Lunges

MOVT 4 - Burpees w/Tall Jump!

*1 SET = MOVT 1 - MOVT 4

INTO…

1-2 ROUNDS

6 Alt. Cossack Squats

8 Alt. Box Step-Overs*

200m Run

*2nd Round: 4 Burpee Box Jump Overs

Strength

Metcon (Weight)

EVERY 4:00 x 4 SETS

10/10 Single DB Suitcase Deadlift

8/8 SA Seated DB Arnold Press

6 Tall Box Jumps (Athlete Choice)

-Rest with Time Remaining-

I used 40# for suitcase deadlift and 20# for Arnold press.  I used a 24" box and was landing well.  I was finishing in about 2:30 and had 1:30 rest between rounds.

Metcon

Metcon (Time)

6 ROUNDS FOR TIME

200m Run

8 Burpee Box Jump Overs (24/20)

4 DB Devil's Clean (50/35)|(35/20)

This was as tough as expected.  I scaled to short lap (~100m), Burpee Box Step Overs (18") and used 20# for the DB Devil's Clean.  I started out really hot at 2:14 and settled into a pace of 3 min/round towards the end.  I finished in 16:57 and feel like I scaled it perfectly.

Iron Grip Dumbbells

These just got listed an hour ago in Denver for $150 (Danielle Colvin, Wheat Ridge) which is a screaming deal for Iron Grip Dumbbells.  88 cents/lb is well below retail ($3-4/lb) and even secondary markets which are usually around $1.50-$2.00/lb.  Not to mention shipping.

Unfortunately, I cannot even come close to justifying 85# dumbbells.  In fact, I cannot remember using 85# dumbbells in at least 10 years.

They would be cool though.

Bulgarian Split Squat - Metcon

Monday, September 26, 2022

CFG - Greg

1200 - 13 of us

Warm-up

AMRAP x 4 MINUTES

30 Mountain Climbers

10 Med. Ball Deadlifts

5 Air Squats

5 Med. Ball Squat Cleans

INTO…

2 ROUNDS

10/8 Cal Row

8/8 Split Squats

8 Med. Ball Thrusters

16 Crossbody Mountain Climbers

Strength

Metcon (No Measure)

3 SETS

8/8 Bulgarian Split Squats @22X1*

Immediately Into...

1:00 Wall Sit

-Rest as Needed b/t Sets-

*Option to Add Weight.

I did these unweighted and was a little lax with the tempo.  The wall sit really lit me up and I was having to shake out at 30 seconds in and 45 seconds in.

Metcon

Metcon (1 Rounds for time)

5 SETS

ON A 3:30 RUNNING CLOCK...

20/15 Cal Row

40 Alt. Crossbody Mountain Climbers

20 Wall Balls (20/14)|(14/10)

-Rest the Remaining Time-

(Score is Slowest Set)

I scaled this perfectly at 10 calorie rows finishing between 45 seconds and 50 seconds.  I did the 40 cross body mountain climbers.  Finally, I opted for women's Rx at 10# and could do the wall ball shots unbroken.

R1 - 2:23

R2 - 2:15

R3 - 2:16

R4 - 2:18

R5 - 2:18

The pacing was really consistent, the most variable item was the cross body mountain climbers and I fell into a good rhythm with those after the first round.

EMOM

Sunday, September 25, 2022

Home Gym

1600

20 minute EMOM

Station 1 - 3 pull-ups

Station 2 - 5 box jumps (24")

Station 3 - 4 alt DB Deadlift (started at 150 for first two rounds, then dropped to 120#)

Station 4 - 10 push-ups

Nice way to get a little volume

Finisher

3x10 sit-ups (10 degree decline)

Swim

Sunday, September 25, 2022

Carmody Rec Center

1030

1x400 FR

1x100 BA

1x100 BR

4x100 FR

--

1000 yards total

Rope Climb - Burpees

Saturday, September 24, 2022

Garage Gym

1000

Metcon

7 Rounds for Time

1 Rope Climb (12')

10 Burpees

13:50

Dumbbell Deadlift

3 sets of 10 reps alternating arms

Weight Plate Refurbishing

I recently picked up some CAP iron plates.  I got them with some loadable dumbbell handles and figured it would be a good exercise in cleaning up plates.  I started with PB Blaster and then 3 in 1 oil.  After letting them dry, I touched up the lettering with a silver sharpie.  Not vintage, but I was quite pleased with myself.

While I am still a brand snob, I do not have any qualms with using these.  I would like to touch up the spots where the paint has flecked off to prevent the rust from coming back, but I will probably just stick to oiling them regularly.

SLIPS - Bench Press

Friday, September 23, 2022

CFG - OPEN GYM

1345

SLIPS

Stretch - Hip Hammy/Crossover Symmetry

L-sit - 4 x 8-10 seconds tuck

Inversions - 5 x 1 HSPU to 2 abmat

Plank - 2 minute hold

Scales - front back left right 30 seconds each

Bench Press

45-95-105

6x115

4x135

2x155

2x165#

Walking Lunges

4x20 steps

rest 30 seconds between sets

45 minutes total workout

Deadlift - Pull-up - Metcon

Thursday, September 22, 2022

CFG - OPEN GYM

1030

Warm-up

2 ROUNDS

10 Good Mornings

20 Foot Planted Mountain Climbers

:10 Dead Hang + 10 Scap Pull-Ups

INTO…

2 ROUNDS

10 Barbell RDL's

5 Cat Cows 

5 Up Downs 

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 - 5 Deadlifts*

MIN 2 - :15 Active Hang + 3-5 Strict Pull-Ups

*Start Moderate and build up to slightly higher than workout weight.

 

Build from 185-205-225-225# (right knee felt a little wonky, put on sleeves)

Pull-ups were good and I got 3-3-3-2.5 pull-ups on the respective rounds

Metcon

5 ROUNDS FOR TIME

3 Deadlifts (275/185)

Short Lap KB Farmer Carry (35/26)

7 Pull-Ups

14 Alt. SA Russian KB Swings

Scaled to 225#; 26# KB, ring rows

Finished in 15:32

Finisher

2x8 Reverse Hyperextensions

Strict Press - Metcon

Wednesday, September 21, 2022

CFG - Lucas

1200 - 19 of us

Warm-up

2 SETS FOR QUALITY

20 Alt. Standing Trunk Twists (Feet Shoulder Width)

15 Star Jumps 

10 Empty Barbell Strict Press

5 of Each (Arm Circle Complex)…Forward Wide / Back Wide / Forward Small / Back Small

Strength

Shoulder Press (3x8*)

3 SETS

8 Strict Press @ 65% of 3-Rep*

*Superset each set with 10/10 Banded High to Low Woodchops.

I used 75# (63% of 120# 3-Rep) and that was pretty good for all three sets. I used the red band for wood chops.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES

50 Double Unders

12 Slam Balls (30/20)

9 Push Press (135/95)

-Rest 2:00-

AMRAP x 8 MINUTES

15 Slam Balls

12 Push Press (115/75)

30 Double Unders

I scaled to 40 and 30 seconds of single unders which worked out to 80 in the first AMRAP and 60 in the second AMRAP.  I used a 15# slam ball.  I used 75# and 65# for the Push Presses and that was a good weight.

AMRAP one - 4 + 0

AMRAP two - 3 + 27

Finisher

Calf raises (3x10)

Triceps extension (12-10-8 with 10# DB)

Alternating biceps curl (12x15 & 10x20#)

Equipment

I spotted some new equipment at the gym including Rogue Fitness Individual Mats ($70 retail) and BC Strength Glute Bench ($199 retail).

Loadable Dumbbell Handles

As a preface, I never thought I would own Olympic Dumbbell Handles.  I dislike them for a number of reasons including:

• Weights can slip off
• Bulky
• Damage if dropped
• Plates over 9 inches are hard to manage

That being said, I do find myself in a circumstance where I need one.  The USAWA Postal Championship will be contested on the following 3 lifts:

• Bench Press - Reverse Grip
• Deadlift - Dumbbell - One Hand
• Zercher

I cannot Bench Press reverse grip.  I have equipment for the Zercher, but not a loadable dumbbell that can handle 200+ pounds.

I originally wanted a Kroc style 36" loadable dumbbell ($66 from Titan Fitness).  One was listed on Facebook Marketplace a while ago for $90 and it included 90 pounds of plates.  

The USAWA rules state the maximum length to be 24"

I found a pair of loadable dumbbells on Facebook Marketplace (Radha Snyder) for $30.  The posting included (2) handles (brand could not be identified), (3) collars, and (4) 10 pound plates.  I asked for a reduced price and the seller was willing to let them go for $20.  I hopped in the car.

The handles turned out to be 20" CAP handles with hex bolts to secure the sleeves.  The sleeve length is 7 inches.  With a collar, I could load about 6 inches of plates.  They have been sold on Amazon for as low as $29.99 each.  Current price is $39.99 each with collars.  Maximum loading claims 150 pounds, but I will certainly be testing that.  I did lubricate these with 3 in 1 oil and the handles spun reasonably well.  One handle was great, the other had light rust on it.

The CAP plates were in rough shape with a lot of rust spots and paint peeling.  New they could go for $1-$2/lb.  If the handles were worth $10, I figure the plates are worth $10 also.  25 cents/pound is pretty cheap.  I hit them with PB Blaster and then some 3 in 1 oil.  They need to be painted, but I would love to strip the paint and do them up white to match standard plate colors.  They look pretty good just cleaned up, but I may touch up the lettering anyway.

The ad did mention 3 collars, but the 4th collar was actually there, but it was missing the set screw.  A pair of collars would cost me $20 and I have no intention of paying that.  I have some screw lock collars that came with my axle bar and plenty of nice collars (which unfortunately are wider than screw lock).

Plate Standard Colors (Rogue)

55 - red

45 - blue

35 - yellow

25 - green

10 - white

5 - black/blue

2.5  - chrome/green

1.25 - chrome/white

1 - chrome/red

0.75 - blue

0.50 - chrome/yellow

0.25 - chrome/green

Clean Complex - Metcon

Tuesday, September 20, 2022

CFG - Greg

1200 - 9 of us

Warm-up

2 ROUNDS

60s Row

10 Air Squats 

10 1/4 Squat Jump

5 Slow Reverse Snow Angels 

5 Cuban Press 

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*

2 Power Cleans

+

2 Hang Power Cleans

*Build every other set

I went 85-85-105-105-115-115

OR

Back Squat (2 Reps @50X1 + 2 Reps No Tempo)

Increase weight over the 6 sets 

Metcon

Metcon (Distance)

EMOM x 15 MINUTES

MIN 1 - 6 Hang Power Cleans (155/105)*

MIN 2 - Max Distance on Row

MIN 3 - Rest

*Change to 12 DB Hang Power Cleans

I scaled to 95# hang power cleans and cycled well.  I was very consistent on the rows at 236+235+233+233+235 = 1172 meters total

Finisher

3x8 calf raises

3x8 standing curls

Accessory - Metcon

Monday, September 19, 2022

CFG - Mel

1200 - 11 of us

Warm-up

400 Meter Run…

INTO…

2 ROUNDS

6 Alt. Cossack Squats

10 Banded Lat Pull Downs

6 Quad Stretches

4 Up Downs w/Perfect Push-Up

4 Face Down Scorpions

Strength

Metcon (Weight)

EVERY 4:00 x 3 SETS

10/10 Front Rack Front Foot Elevated Split Squats*

15 Banded Tricep Push-Downs

20 Feet Elevated Glute Bridge-Ups

-Rest with Time Remaining-

*Start with empty barbell and option to build to workout weight.

Use 45lb Plate for both exercises for elevation.

I used an empty 15kg barbell for all rounds; red or blue band for push downs.  Finished in about 2:30 each round.

Metcon

FOR TIME*

50 Hand Release Push-Ups

75 Toes to Bar

100 Front Rack Alt. Lunges (95/65)

Every 1:30, Perform 5 Up Downs over the Bar

*Partition Reps as Needed.

I partitioned into 5 rounds of 10-15-20 and did 3 up downs in place every 1:30.  I scaled to hanging knee raises and body weight lunges.  As it turns out, I scaled a bit too aggressively and completed a 6th round for 60 HRPU-90 HKR-120 BW lunges.  I finished in 16:20.

I was finishing a round in about 2:00 and the up downs were taking 20 seconds every time (3x13 = 39 up downs)

Finisher

3x8 Reverse Hyper (90#)

Running in Memphis

I was in home for a week in Memphis and rather than seek out a gym or calisthenics, I opted to put in some running miles.

9/12/2021 - 3.41 miles (12:00/mile; 40:58 moving time)

9/13/2021 - 2.23 miles (13:00/mile; 29:03 moving time)

9/14/2021 - 2.94 miles (12:07/mile; 35:45 moving time)

USAWA Third Quarter Postal

I finally found a good day to do the USAWA Third Quarter Postal.  

I warmed up with Crossover Symmetry and then jumped right in.

Cheat Curl

Warm up with 31, 51, 61, 81#

Attempt 1 - 101# made

Attempt 2 - 111# fail

Attempt 3 - NA

Press from Rack

Warm up with 45, 75, 95, 105#

Attempt 1 - 115# made

Attempt 2 - 125# made

Attempt 3 - 130# made

Deadlift - Ciavattone - One Hand

Attempt 1 - 165# (left) made

Attempt 2 - 175# (left) made

Attempt 3 - 185# (left) made

Weighed in at 187.7# (85.1kg) 90kg weight class

Deadlifts - Pull-ups

Friday, September 16, 2022

Home Gym

1700

Warm Up

AMRAP 8

short run (down hill and back)

10 scap pull-up

10 ring row

10 good mornings

I managed 3 rounds

Strength

EMOM 10

Station 1 - 8 deadlift

Station 2 - 3 pull-ups hang to half way; 3 half way to chin over; 3 full strict pull-ups

This was tough.

Deadlifts, I worked up from 135-145-155-165-165#

Pull-ups, I scaled to 2-2-1 and did pretty well

Metcon

DEADPULL

EMOM 16

Station 1&2 - 400 m run

Station 3&4 - AMRAP 5 deadlift and 5 strict pull-ups

I scaled to a 200 m run which I was finishing in about 1:30.

I scaled to 135# deadlift and ring rows.  I finished 10 rounds during the WOD.

Pull-ups - Metcon

Thursday, September 8, 2022

CFG - OPEN GYM

1300

Warm-up

4 SETS (:20 ON / :10 OFF)

MVT 1 - Squat Choice*

MVT 2 - Hang Choice**

*Lunges / Narrow Stance Squats / Cossack Squats / Sumo Stance Squats

**Dead Hang / Active Hang / Supinated Hang / Wide Grip Hang

*1 SET = MVT 1 + 2

INTO…

2 ROUNDS

10 Scap Push-Ups

10 Scap Pull-Ups

Strength

3 SETS

5 Pull-Up Negatives (:03 Lower)

10 DB Bent Over Rows

15 DB Glute Bridge Floor Press

I did 4 negatives each set.  I used 25# DB for Bent Over Rows and Floor Press

Metcon

4 ROUNDS FOR QUALITY

8 Strict Pull-Ups*

10 Alt. Goblet Cossack Squats (Athlete Choice)

12 Narrow Grip Push-Ups

1:00 DBL KB or DB Hold of Choice**

*Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups.

**Hold Options... Farmer Front Rack Crossbody Overhead 

I did 5 pull-ups per round (3/2).  I did single leg squats to a 20" box.  I managed the push-ups in 3 sets (6/4/2).  I did a Farmers Carry with 24kg (53#) kettlebells

Warm up and work out took me around 40 minutes.

Accessory - Metcon

Wednesday, September 7, 2022

CFG - Lucas

1200 - 10 of us including Lacey and Janet

Warm-up

50m Forward Run-50m Slow Backwards Run

30 Anterior Tib Raises

30 Knees Over Toes Calf Raises

INTO…

3 ROUNDS

:30 Jump Rope

10/10 Lateral Lunges

10 Kang Squats

:30 Superman Hold

Strength

Strength (Weight)

EMOM x 9 MINUTES

MIN 1 - 6/6 Barbell Front Rack Split Squats*

MIN 2 - :40 Single + Single + Double Under

MIN 3 - 10-15 Seated DBL Leg Lifts

*Start Light and build to Moderate.

(Score is Weight)

I did the split squats with an empty 35# barbell.

I managed 30 seconds of jump rope drill

I did 10 seated double tucked leg lifts per round

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES

Short Lap Run

75 Double Unders

50 Alt. V-Ups

25 Front Squats (95/65)

This sucked.  My runs were slow.  I did 125-100-100 single unders.  I did alternating tuck-ups and scaled the front squats to 55# (10/8/7).  I managed 2 rounds + 86 reps (run, 100 single unders, 10 alt tuck-ups)

Finished with reverse hyperextensions to loosen my back up.

Deadlift - Metcon

Tuesday, September 6, 2022

Home Gym

1300

Warm-up

2 ROUNDS

1:00 Row 

5 Good Mornings

5 Cat/Cows

10 Up-Downs 

INTO…

2 ROUNDS

:45 Row (2nd Round = workout pace!)

5 Empty Barbell RDL

10 Glute Bridges

5 Burpees Over the Bar

Strength

Deadlift (4-4-4-4*)

EVERY 3:00 x 4 SETS

4 TNG Library Deadlifts

Superset - 20 Banded Lat Push Downs

*Start Moderate and build to Workout Weight. . 

This went well.  I went 185-205-215-225 and did single arm banded lat push down with the red band.

Metcon

"ALL GAS NO BRAKES" (Weight)

EMOM x 10 MINUTES

MIN 1 - 20/15 Cal Row

MIN 2 - 4 Burpees Over the Bar + 2 Deadlifts (275/185) + 4 Burpees Over the Bar

(Score is Weight)

NOTE: New Benchmark

I got a flat tire on this one.

I was shooting for 10 calorie rows and did 3-2-3 with regular burpees and the 225# deadlift.  With the long transitions going up and down the stairs and just being slow, this took me 15:15 which was awful.  Still it will serve as a benchmark

Optional Finisher - Skipped

Metcon (No Measure)

6 SETS (:20 ON / :10 OFF)*

MOVT 1 - Empty Barbell Glute Bridge-Ups

MOVT 2 - Alt. Bird Dogs

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

Orlando WODS

Saturday, September 3, 2022

0900

Storey Lake Clubhouse

General

Treadmill

3 minute walk (1% incline)

1 mile at 5 mph (1% incline)

Cindy - 3 rounds

Dumbbell Strict Press

3x10x35#

Superset with calf raises

Reasonably appointed gym with 4 treadmills, 2 elliptical, smith machine, cable functional trainer, matrix isolation machines, 2 adjustable benches and dumbbells from 5-50#

Sunday, September 4, 2022

Back Deck of  House

1000

Apartment WOD

5 Rounds of

5 Burpees

10 Push-ups

15 Air Squat

50 Jumping Jacks

This was taking me around 2:30 per round and I finished in around 12 minutes.  I started a timer for the last 4 rounds which I finished in 10 minutes.  The first round is typically faster.

Found a cool little instagram site with daily wods that look fun when traveling or when a gym is not accessible

Back Squat - Metcon

Friday, September 2, 2022

Basement Gym

0900

Warm-up

3 ROUNDS OF:

:45 Row

10 90/90 Hip Rotations

6 Kang Squats 

6 Jump Squats

1 Minute Stretching on your own

Strength

Back Squat (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Back Squat

Week 9 of 9

(Score is Weight)

8x45

6x95

4x135

3x155

3x175

3x185

3x195 - went up really smooth, may have had a little more in the tank

Surprisingly, this again matched my 3 rep effort on 6/7/2022 at the start of the cycle

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 & 2 - 35/28 Cal Row

MIN 3 - Max Back Squats (Athlete Choice)*

*Bar should be taken from the floor.

(Score is Total weight. Reps of Back Squats x load = Score)

I managed 22 calories in roughly 1:40 to 1:50 and then made 8x100# on minute 3.  Total = 3200#

Metcon (Cliffhanger)

Thursday, September 1, 2022

CFG -Janet

1200 - 9 of us

Warm-up

4 SETS EACH  (:20 ON / :10 OFF)*

MOVT 1 - Up Downs

MOVT 2 - Lunges

2 ROUNDS

5/5 Bodyweight Windmills

10 PVC RDL 

5/5 PVC Around The Worlds

10 PVC Front Squats

15 1/4 Squat Jumps 

"CLIFFHANGER" (Time)

50 Hang Power Cleans (115/75)

50 Front Rack Alt. Lunges

50 Burpees Over the Bar

100 KB Swings (53/35)

100 Sit-Ups

*Can change to DB Hang Power Clean/DB FR Lunges

NOTE: New Benchmark

I scaled to 

55# HPC - 2:40 (15/10/10/8/7)

unweighted lunges - 3:00 (5:40; steady pace)

step over the bar burpees - 6:20 (13:00; steady pace)

25# KBS - 5:50 (18:50; 15/10/10/8/7..)

sit-ups as prescribed - 6:34 (25:24; 10/10/10/8/7/3...)

This was rough, but it was a big mental win to finish the sit-ups

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

5/5 KB/DB Windmill

10/10 Single Arm KB/DB Upright Row

1:00 Weighted Plank Hold

-Rest as Needed B/t Sets-

CFG Equipment Upgrades

Crossfit Golden recently got new bumper plates and soft jerk blocks.  The old ones were up for sale on Craigslist.

Heavily Used Hi-Temp Bumper Plates - $30/pair

Rogue Fitness Jerk Blocks - $300 (This was an amazing set that retails for $972.50 from Rogue and included (2) 2.25", (2) 6", (6) 12" boxes.  If I had any room whatsoever, those would have been mine.

I am not even sure what I would do with Jerk blocks which are primarily used for training Olympic lifts.  An athlete could rack the barbell and attempt a jerk safely or do multiple reps.  I have seen folks use them as part of metabolic conditioning in the form of up and overs.

1100 Yard Swim

Wednesday, August 31, 2022

Carmody Rec Center

1530

1000 FR

50 BA

50 BR