Bench Press - EMOM

Tuesday, December 26, 2023

Basement Gym

1600

Warm Up

Arm Circles

EMOM

Station 1: Dead Hang - 25/20/20 seconds

Station 2: Alt Rev Lunge - 10x15

Station 3: Weighted Sit-ups - 10x14

Bench Press

8x45

8x95

5x115

3x135

3x145

3x145

12 Days of Xmas WOD

Monday, December 25, 2023

Basement Gym

1700 

With Diya and Nisha

Beginner Option:

1 inchworm

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 db shoulder press (35 then 25#)

12 box step up (18")

Nisha 18:55

Diya 19:31

Me 29:06 (glad I stuck with it)

Back Squat - Burpee Box Overs

Sunday, December 24, 2023

Basement Gym

1700

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat

8x45

6x95

5x135

5x135

5x135

5x155

5x155

Burpee Box Over (42")

20 reps in 6:11

Swim

December 23, 2023

Carmody

1300

Swim

500 FR

300 FR

100 FR

25 BR

25 BA

--

1000 yards total (30 min)

Metcon - Track-Air Squats

Friday, December 22, 2023

D'Evelyn Track

1300

Metcon

4 Rounds for Time:

400 meter run

50 air squats

I scaled this to 40 air squats per round and was still pretty lit up finishing in 18:55.  I started off well with 2:40ish run and about 1:40ish air squats and then fell off the pace considerably.  An extra 40 air squats would not have killed me, nor would it have done me any favors.  To keep with the intended stimulus, I probably should have shot for 300 meter runs and 30 air squats per round.

Finished with 4 holes of disc golf at Fehringer Ranch Park.  I was throwing like crap, but nice to get familiar with the course again.

Deadlift - Pull-ups

Thursday, December 21, 2023

Garage Gym

1900

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

RDL

Deadlift

12x135

10x165

8x195

6x225

4x255

2x275

Pull-ups

7x1 strict

3x1 kipping

50 minutes total workout

Metcon

Wednesday, December 20, 2023

D'Evelyn Track

1400

Metcon

8 Rounds for Time:

5 push-ups

400 meter run (one hurdle)

10 sit-ups

With gorgeous weather in Denver today, I wanted to get out for some running, but needed to mix things up as well.  I considered "box" jumps onto the aluminum bench, but found a hurdle and placed it at 100 meters.  Then I added sit-ups at about the 200 meter mark. Finished in 28:40.

I enjoyed it and moved reasonably well.  Total was just over 2 miles of running, 8 hurdles (30"), 40 push-ups and 80 sit-ups.

Metcon

Sunday, December 17, 2023

D'Evelyn Track

1230

Metcon

10 Rounds for Time:

5 push-ups

400 meter run

Finished in 31:16.  This was a pretty good effort.  The weather warmed up to the low 50's with a slight breeze.  No calf issues.  The push-ups were a nice break and a great way to get some volume with 2.5 miles of running and 50 push-ups.

Clean & Jerk

Saturday, December 17, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Kip Swings

MiniGGC - Max Weighted Pull-up

0

5

10#

Clean & Jerk

Build to Heavy

45

65

85

105

115

125

135

135#

Moved well to 125, then got skittish on the jerk

40 minutes total workout

Swim

Saturday, December 16, 2023

Carmody

1130

Pool Swim

1x400 FR

1x100 BA

1x100 BR

1x400 FR

1x100 BA

1x100 BR

1x25 KICK (FR)

1x25 KICK (BR)

--

1250 yards total

Metcon

Friday, December 15, 2023

Garage Gym

1500

Warm Up

Calf Stretch

Hip Hammy Flow

Reverse Hyper

Metcon

5 Rounds for Time:

400 meter run

12 KBS (35#)

8 push-ups

This was a perfect mover for me.  I finished in 19:54 with plodding 3 minute runs and unbroken KBS and push-ups.  Transitions were OK, not quick, but not standing there either.

Back Squat

Thursday, December 14, 2023

Home Gym

1700

Warm Up

Hip Hammy Flow

Air Squats

Back Squat

8x45

6x95

5x135

3x155

3x175

3x175

3x175

Ski Erg

10 minutes (92 calories)

Pull-ups

5x1

Tactical Games Part 2

So tactical games is my next obsession.  I have every intention of taking shooting sports a little more seriously and starting with USPSA pistol to develop safety, skills and connection with the shooting community.

I will join my local commercial gun club, purchase a 9mm, holster and belt and get started with live fire and dry fire exercises.  I will likely get a dry fire magazine (3 pack for $60) and shot timer ($100-$150).

Next priority will be to get involved with USPSA competition in and around town.

Depending on how I enjoy it, the next step will be customizing the pistol with red dot site, grip tape, competition trigger and Magwell.  This will cost more than the original pistol.

If USPSA goes well, the next evolution will be a modern sporting rifle.

Fully configured pistol with optics can be around $1600.

Fully configured rifle with optics could be between $2000 and $3000.  Similar principal of optics being as expensive or more expensive than the firearm.

--

I started a membership at Blucore Shooting Center and tried some 9mm pistols.

Glock 17 - felt OK

Glock 34 - hated the sites

Glock 45 - felt much better in hand

Sig 320 - felt much more stable (heavier, better grip, stickier magazine release)

I want to give them all a whirl again.  I think I was more impressed by the Gen5 lower on the Glock45 than I was impressed by the upper.  I rejected the Glock 34 as I was dissatisfied with the sights, however after some follow up, I feel like I will be upgrading the sights anyway.  I liked the weight of the Sig, but not the rest of the operation.

Basspro

Glock 45 Gen5 9mm $570

Glock 45 Gen5 9mm, suppressor ready $600

Glock 17 Gen1 9mm $570

Glock 34 Gen5 MOS 9mm $710

Glock 45 Gen5 MOS 9mm $620

Glock Website

G17

G17 Gen5

G17L

G34

G34 Gen5 MOS

G45

G45 MOS

G17 Gen4 Cut

Probably will go for G34 instead of G45.  G17 do not appear to be in stock.  I might have to wait.

I am going to get an MOS to avoid having to drill right into the slide for adding a red dot.

I do like the Gen5

Trijicon HD Night Sights - Glock Standard Frames (MOS) SKU: GL114-C-601089 - $170

Timney Alpha Competition Series for Glock Gen 5 (Red) - $170

Taran Tactical Full Size Competition Lightning Magwell for Gen 5 - $105

Grip Tape - need to do some homework

Long term will consider 

Trijicon RMR HD Red Dot Sight 3.25 MOA.  All the benefits of SRO with durability of RMR.

Glock Magazines are $20-$30 each.  I will need (5) total.

Double Alpha Academy Dry-Fire Practice Magazine - $20

Shot timer?

G47 $630 at Basspro

Glock 17 Gen5 9mm semi-auto with front serrations - $549

---

I ended up going with the Glock 45 Gen 5 which was $593 (less 5%) at BluCore.  Purchased 12/20/2023.  Initiated background check 12/21/2023 (needed a state issued item with current address, got fishing license from Dick's, could take up to 72 hours).

• Looked at holsters - around $50 for Level 1 retention (holster are for light or no light and have 3 levels of retention; buy basic and then change as experience level rises)
• Belts - $50, salesperson preferred Ares Gear belts around $100-$130 (buy once, cry once)
• Trijicon Night Sights - $180 (buy once, cry once)
• Light - $300?? (Streamlight is the preferred brand sold at BluCore; figure this out)

Start with just getting comfortable as is and then will buy belt and holster.

Run - Calisthenics

Monday, December 11, 2023

CDOT

1145

2.37 mile run (11:52/mile pace)

Alt Rev Lunges (w/35#)

3x10

Push-ups

8-7-6-5-4-3-2-1 (EMOMish)

Squat - Grip

Saturday, December 9, 2023

Basement Gym

1430

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat 

8x45

6x95

3x12x115

Grip Work

2-3/8" napalm nightmare - built up to 180#

Rogue grandfather clock - built up to 70#

Ski Erg

10 minute finisher

Tactical Games Part I

I came across some videos regarding tactical games and that may be a nice kick start for me to get out on the range again and hopefully learn some skills for drawing, loading and firing.

Rules are pretty straightforward.  There do not seem to be any events nearby in Colorado.

Glock 34 and Model 2011 seem to be firearm of choice.  While rules allow 9mm, 0.40 or 0.45, preferred caliber seems to be 9mm.  Ammunition is relatively cheaper.  Rifle is a bit more varied with people getting into the details of uppers and lowers.  BMC and Aero appear to be popular brands.

Bristlecone Practical Shooters is the closest range to me that does some practical shooting.

Centennial Gun Club is 30 minutes from the house

BluCore Shooting Center is the closest to me and I might pop in for a visit.  303-988-5587 (10-8 Tues-Friday; 9-7 Sat/Sun)

AR is between $1,000-2,000

Glock is around $600

2024 Calendar

Feb 24-25 Sierra Vista, AZ

March 23-23 Holt, FL

April 20-21 Mountain Home, TX

May 11-12 Rupert, ID

May 25-25 Templeton, PA

June 22-23 Maxton, NC

July 13-14 Searsboro, IA

Aug 3-4 Dalton NH

Sept 7-8 Fairfield, UT

Sept 28-29 Laurens, SC

Facebook Tactical Games Training Group is quite active with Jacob Heppner moderating.

I will start shooting at BluCore with the firearms I have and will consider a Glock 34 9mm.  The pistol itself is around $600 and rounds are around $30 per 100.  I would get a total of 5 magazines.

Glock 34***$629 at BassProShops

Tungsten Guide Rod - $60

KKM Stainless Barrel - $185

Apex Extractor - $65

Tungsten Grip Plug - ?

Grip Tape***$25

Dawson Fiber Optic Adjustable Sights - $100

Lone Wolf Locking Block - ?

After Market Competition Trigger (Vanek, Johnny Glock, Timney)*** $160

Magwell***$100

Trijicon Red Dot Sites $600-$800 (SRO is $771 2.5 MOA); $550 at BassProShops

Safariland Holster - $70

CT Design - $100

Blackhawk T-Series Level 3 Duty Light-Bearing Red Dot Sight Holster

Sons of Liberty Gun Works - Tactical Games Edition AR

Lower Receiver

• Magpul SL Stock
• Magpul K2 Grip
• Magpul Trigger Guard
• SOLGW LFT Trigger
• Mil Spec Charging Handle

Upper Receiver

• SOLGW Bolt Carrier Group
• SOLGW 16" Mid-Length Direct Impingment Barrel
• M76 14" Lit rail with Titanium Barrel Nut
• SOLGW NOX TTG Compliant Muzzle Device
• Magpul Ejection Port

BCM - Bravo Company 

Aero Precision

Vortex Razor HD Gen III optics $3600

Glock 9mm Luger

G17- Standard

G19 - Compact

G26 - Subcompact

G43 - Slimline

G34 - Competition

G17L - Long Slide

G45 - Crossover

USPSA - Arvada Matches, Ben Lomond Gun Club

Springfield Armory SAINT VICTOR AR-15 RIFLE, B5 - $1,150

Srpingfield Armory Echelon 9mm - $679

Trijicon RMR Type 2 Adjustable LED Reflex Sight - $731

Athlon Optics Argos BTR Gen2 1-8x24mm - $475

--

$3,035

Double Alpha Academy Dry Fire mag, snap caps

Shot timer or Phone App

Do not need laser

Definitely get involved with USPSA.

Swim

Friday, December 8, 2023

Carmody

0930

1100 yard swim

1x500 FR

1x250 FR

1x200 FR

1x50 BA

1x100 BR

--

1100 total (34 minutes)

MiniGGC - 100 push-ups

100 push-ups for time.  10:18.

This took an embarrassingly long time.  I started with sets of 5 and was quickly doing sets of 2.  It was a big mental win to finish all 100.

MiniGGC - Bench Press

Tuesday, December 5, 2023

Garage Gym

1100

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

MiniGGC

Max push-ups - 18

Max pull-ups - 2

Carry - 135# Husafell for 80 feet

Theme for the MiniGGC is push/pull/grab bag.  Round 2 calls for 100 push-ups for time, heaviest weighted pull-up and mini hoop dunk contest

Bench Press

8x45

6x95

12x105

12x105

12x105

Run - Mini Circuit

Monday, December 4, 2023

CDOT

1100

Run

1.88 mile run (12:30/mile; 23:36 moving time)

Mini Circuit

Alt DB Biceps Curl - 3 sets

Calf Extensions - 3 sets

Cable Triceps Extensions - 3 sets

Single Leg Extensions - 3 sets

Alternating movements; took about 10 minutes

Squat Snatch - Metcon

Sunday, December 3, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy flow

PVC Pass throughs

Squat Snatch

Build to heavy triple

35

45

50

55#

Metcon

5 Rounds for time of:

250 meter row

8 burpee step over the rower

Started off a little hot at 2:30 and then got into a good rhythm finishing in 13:50.  This was a nice little couplet.  Would have been better with longer row sessions to catch my breath.

SLIPS

Saturday, December 2, 2023

Garage Gym

1800

SLIPS

Stretch - Reverse Hyper, Crossover Symmetry, Hip Hammy Flow

Scales - four positions, 30 seconds each

L-sit - four attempts, knees tucked, 4-5 seconds each hold

Inversion - head stand hold, 3 attempts hand stand hold

Plank - 90 second hold on forearms.

30 minutes total workout

Bench Press - Metcon

Friday, December 1, 2023

Home Gym

1300

Warm Up

Jumping Jacks

Hip Hammy Flow

Bench Press

5x5x135

Metcon

AMRAP 10

200 meter run

5 OHS (25# axle bar)

10 KBS (35#)

I ended up completing 4 rounds in 11:18.  This was a much needed conditioning workout and I was relieved that my calf held up OK.

Metcon

Tuesday, November 28, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

3 Rounds for time:

30 WBS (14#/10')

20 Abmat Sit-ups

10 Axle Bar Deadlifts (107#)

I finished in 14:37 which was dreadfully slow, but I really needed to bring some intensity.  Wall Balls sucked even at 14# and my accuracy was all over the place.  I was finishing in 4-5 sets.  Sit-ups were OK and I was finishing in 2-3 sets.  Deadlifts were light, but appropriate and I went 5/5.

Programming from Vintage CF which called for 20# WBS, V-ups and 225# deadlifts.

Back Squat

Monday, November 27, 2023

Basement Gym

1900

Ski Erg

10 min

Foam Roll

Back Squat

8x45

6x95

5x135

4x155

4x155

4x155

Hang Board Pull-ups

EMOM 10

1 rep

USAWA Certified Official Process

USAWA officials can be certified at two levels:

Level 1 - Rules test and (3) practical training sessions (2 can be video training sessions)

Level 1 - Officiating in 25 or more competitions

Level 2 - Rules test, (3) practical training sessions and officiating in 25 or more competitions

Level 1 certification is good for (3) years and then requires recertification by retaking the rules test

Level 2 certification is good for life

Practical Sessions are unofficial alongside a Level 2 in a one official system or officially in the three official system.  In the three official system the other two must be certified and one must be Level 2.  The only Level 2 officials that are occasionally in Colorado are RJ Jackson and Dave DeForest.  In all likelihood, I will travel to Clark's Gym, Dino Gym or KC Strongman to complete my certification.

Video Training Sessions are a new option that was introduced in 2023.  

For me, being a certified official will be a nice feature and will allow me to host meets and officiate Postal events and Hybrid events in Colorado.

My Journey

7/6/2023 - Completed Rules Test

9/29/2023 - Completed Practical Session 1 (Video Testing Option)

11/26/2023 - Submitted Practical Session 2 (Video Testing Option)

TBD - Practical Session 3

I will then need to submit a form to the USAWA Officials Director and begin tracking officiating sessions in order to move up to Level 2.

Given my current participation, it would have been a long journey to be certified with (3) live practical training sessions that would require travel to at least (3) competitions with Level 2 officials present.

Al's Dino Gym is the closest USAWA gym to me.  475 mile drive (6.5ish hours).  Drive out night before, stay in Abilene, KS.  Compete/officiate.  Drive halfway home to Goodland, KS.  Drive the rest of the way home.  Much easier than Columbia, MO.

Swim - Cardio

Saturday, November 25, 2023

Carmody

0900

Swim

1x600 FR

1x100 BA

1x100 BR

1x100 FR

1x100 BA

1x100 BR

1x100 FR

--

1200 yards total (37 minutes)

Track

16 laps = 1 mile

Stairmaster

10 minutes

Home Workouts

Wednesday/Thursday November 22/23, 2023

Mid/Late morning

NJ Home Gym

Warm Up

Hip Hammy Flow

Wednesday

10-9-8-7-6-5-4-3-2-1

Push-ups

Alt Rev Lunges

Arm Blast

Thursday

SA DB OHS

Push-ups

Burpee Finisher 

EMOMish

5-5-4-4-4-4-4-4-3-3 burpee over dumbbell

Retro Fitness

Tuesday, November 21, 2023

Retro Fitness

1030

Warm Up

Hip Hammy Flow

Kettlebell Circuit

Push-up/Single Arm Row

Deadlift/Thruster

Single Arm Bench/Front Raise/Halos

Treadmill incline walk 12 min

Core Finisher 

Extended Arm sit up

Twist reach

Bicycle crunches

Danny took me through a nice little 45 minute effort.  The KB certainly add a component that I do not gravitate towards.

Retro Fitness is pretty nice with Hammer Strength equipment, cardio section, plenty of room for stretch and train with dumbbells, kettlebells, etc.  The dumbbells go to 125 pounds.  I also noticed Concept 2 equipment and a GHD

USAWA Q4 Postal

Friday, November 17, 2023

Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Snatch From Hang

Warm up with 45, 65, 75 pounds

3 for 3 at 85, 95, 105 pounds

Deadlift - 2 Dumbbells

Warm up with 202, 242

2 for 2 at 262, 282 pounds

This felt really sketchy lowering the dumbbells.  I was worried about my toes.

Pullover and Press

Warm up with 65, 75

3 for 3 at 95, 105, 110 pounds

This was much harder than I expected.  I really need to improve my tricep strength for the pullover.  The press was trivial by comparison.

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

I was a little disappointed weighing in at 200.1 pounds (95 kg weight class), but if I did have an official all of my lifts would have been records for 50 year old men.

Snatch from Hang

90 kg - 143 pounds

95 kg - OPEN

Deadlift - 2 Dumbbells

90 kg - 360 pounds

95 kg - 231 pounds

Pullover and Press

90 kg - 205 pounds

95 kg - OPEN

Indoor Ride

November 17, 2023

Basement Gym

0800

Indoor Ride

30 minute indoor ride (12.1 mph, 6.09 miles).  I set up the indoor trainer and will hopefully get some volume in during the winter.  Part of the motivation was to lay off of my calf a little longer.  Part of it was waking up over 200 pounds again.

Pull-up Finisher

10 reps about every 30-45 seconds.  Chin was not consistent clearing the bar.

Back Squat

Wednesday, November 15, 2023

Home Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Back Squat

6x45

6x95

5x8x135

I was originally planning on 3x12, but this got heavy quick.  Good reminder for me to start adding some squat volume.

Bench Press - Metcon

Tuesday, November 14, 2023

Basement Gym

1230

Bench Press

8x45

8x95

12x110

12x110

12x110

Metcon

5 rounds for time:

500 meter ski erg

12 abmat sit-up

Finished in 17:16. Fun little metcon.  Played with damper settings some.  I prefer 8 (rather than 10).  Averaging around 2:40/500m.

Played with inch block between sets.  Got up to 30 pounds.

Run - Calisthenics

Monday, November 13, 2023

CDOT

1200

Run - 

1.14 mile (12:01).  Planned on a 1.6 mile run, but left calf tightened up.  Walked back to work.  

I am starting to suspect a minor tear and want to avoid impact stuff for a week.  I will try to switch to swim/row/ski through Thanksgiving.

Calisthenics

Every 30 seconds for 10 min

Station 1 - 10 air squat

Station 2 - 5 push-up

Nice finisher of 100 air squat and 50 push-ups

CFA

Sunday, November 12, 2023

D'Evelyn Track

1230

CFA

Basketball Throw - 33, 33, 36 feet

Cadence Pull-ups - 2

Shuttle Run - 12.12, 12.06 sec

Sit-ups - 32

Push-ups - 12

1 Mile Run 9:36

My daughter was the impetus to take this on.  She is starting to prep for this test which she will have to take in a little under a year.

Basketball Throw - 16.5, 24.5, 24.5 feet (avg 42 feet)

Cadence Pull-ups - 0 (12 sec flexed arm hang; avg 2)

Shuttle Run - 10.63, 10.62 sec (avg 9.4 sec)

Sit-ups - 63 (avg 78)

Push-ups - 12 (avg 41)

1 Mile Run 11:07 (avg 7:30)

Good starting point for an untrained athlete.

Lakewood's Strongest Powerlifting Meet

The Lakewood Parks & Recreation held a great powerlifting meet at the Charles Whitlock Recreation Center.  (7) athletes participate with (4) men and (3) women.  It was well supported with spotters, loaders, a head referee and side judges (I recall Deborah and Will, but forgo the other 5 individuals).  There was roughly 7 staff supporting the event and 10 spectators.

Lisa, Lauda, Amanda, Robert, Brent, and Gavin and I faced off to find the strongest male and female athlete.

Squat was great.  I went 3 for 3 at 225-235-245.  I might have had a little more in the tank.

Bench was good.  I went 2 for 3 at 170-180-190.  I should have made 190.

Deadlift was amazing.  I went 3 for 3 at 295-315-335.  I probably had 345+ in the tank.

Robert won the men's with a 1310ish total.  Brent was second with a 1210ish total.  Gavin (at 16 years of age) was 3rd with a total around 850ish.  I was thrilled to put up a 760# total.  That is a 5# improvement from GGC.

The WILKS score comes up as 221.47 (normalizes for gender and bodyweight). 

Beginner - 120

Novice - 200

Intermediate - 238

Advanced - 326

Elite - 414

If I could get down to 185 and total 815 (195+265+355), WILKS would be an intermediate 245.18 

Lauda took the women's first place, followed by Amanda and Lisa.  Lauda put up a crushing deadlift and in talking with her, she is going to try to take back the state record in February 2024.

Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9

Packing List:

Squat Shoes

Deadlift Shoes

Trainers*

Wrist Wraps*

Knee Sleeves*

Belt*

Mouthguard*

Towel

Chalk*

Gatorade/Water/Coffee*

Clif Bars/Larabar*

Spare Clothes

Deadlift Socks

Meet Sheet - Openers, address, packing list

*Actually used

Matt Ladewski - 44 Things to Pack for Your Next Meet

Must Haves

Singlet

Shoes (squat, bench, deadlift)

Long Socks (deadlift)

Secondary

Squat Suit

Briefs

Deadlift Suit

Knee Sleeves

Knee Wraps (2 pair minimum)

Wrist Wraps (2 pair)

Squat/Deadlift belt

Bench belt

Bench shirt

Assistance Equipment

Suit slippers

Shirt slippers

Plastic Grocery bags (in place of shirt slippers)

Rubber coated gloves (to help a geared lifter)

Handler's Pockets

Stickum spray (bottom of shoes)

Ammonia caps/smelling salts

Extra chalk

Headphones

Kilo chart

Video camera or phone

Warm-Up Items

Liniment

Pants/sweatshirt

Flossing band

Lacrosse ball

2-board 

Wrap roller

Micro band

Basecamp

Chair

Pillow/blanket

Toilet paper

Baby wipes

Tape measure

Food

Air freshener spray

Emergency Supplies

Extra underwear

Band-Aids

Rip Fix

Fingernail clippers

Knife

Shoestrings

Multipurpose tool

Pull-up - Metcon

Thursday, November 9, 2023

Garage Gym

1300

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Strength

EMOM 10

Station 1 - 1 Pull-up

Station 2 - 1 Atlas Ball to Shoulder (100#)

I should have sped this up a bit.  For example Pull-up in 30 seconds and Atlas ball in 45 seconds.  There was a lot of rest, but that did allow for virtuosity.

Metcon

5 Rounds for Time

500 meter row

10 dead ball over shoulder (50#)

12 alt rev lunges (unweighted)

Finished this in 23:24 and was quite pleased with the programming and effort.  Rows were slow between 2:35 and 2:40.  Dead balls were the most difficult as expected, but I was able to move steadily through.  Lunges were not bad.  Need to start adding weight here.

Stairmaster

Wednesday, November 8, 2023

CDOT

1200

Stairmaster - Level 5 - 20 minutes

Arm Blast

3x20 alt biceps curl - 25-20-15 lbs

2x10 triceps kickback - 10-15 lbs

2x10 db military press - 25 lbs

Calf Extension - 20 reps x 75 lbs

30 minutes total workout

Facebook Marketplace Grippers

Just when I order the Captains of Crush (COC) 0.5, I find a set of (4) grippers listed in Boulder.  Fortunately, I contacted the seller quickly and hope to pick these up on Friday.

I only recognized them as (COC) because of the shape and she thoughtfully marked them as pending after our exchange.

IMTUG 2

IMTGU 3

COC T

COC 0.5

While I already have a Trainer, I have no problem having a spare to keep or give to a friend.  The COC 0.5 will be a nice addition and I will return my Amazon purchased COC 0.5

The IMTUG (IronMind Two-Finger Utility Grippers) are an interesting story.  They are held differently and closed with either the thumb, ring/pinkie or index/middle combinations.  The difficulty range is from IMTUG1-7 and is cross referenced to the COC.  The 2 and 3 are perfect for me as I fall into the COC Sport/Trainer camp.

COC Guide/Sport - IMTUG 1/2

COC Trainer/0.5/1 - IMTUG 2/3/4

COC 1/1/5/2 - IMTUG 3/4/5

COC 2/2.5/3 - IMTUG 4/5/6

COC 3/3/5/4 - IMTUG 5/6/7

In regards to price, IMTUG (~$30) sell at a premium to the COC (~$26).  

If I purchase others in the future, it might be the Guide as a warm up gripper, but hopefully I can work towards closing a COC 1.

The seller also included a Grip Pro Trainer donut with the sale.  It was the 40 pound (black) version that retails for $15 on Amazon.  They are also sold in 30 pound (green) and 50 pound (red) versions.

Black Friday Sales

Black Friday Sales are coming on fast and furious and Rogue Fitness has certainly stepped up with some great deals.  Ivanko has some new old stock in their clearance section.  Vulcan has moderate discounts.

Rogue C-68S - 25mm shorty bar that is rackable and has 51.5" collar spacing for snatches.  $195 vs regular price of $280.

I am also seeing great stuff on Vintage Weightlifting Swap including International CANADA change plates (single 5 for $25 and a pair for $60) and Universal 35 pound plates.  The Universal plates are amazing, but I do not need more weight and do not even like 35 pound plates.  It would get me that much closer to finishing a Universal set and $150 shipped is a screaming deal.

Fortunately, I want for nothing.  My "would like to have" list has whittled down to Fatbells/CMB ($200), Magnetic Resistance Sled ($800), Bike Erg ($1000) and a Spartan/DEKA ram ($200)

Even from a Vintage perspective, I have been doing as much selling as buying.

I will likely buy some grip implements when King Kong 2024 is announced ($200?).

I will likely buy a 42# weight over bar along with a D Handle for the 2024 Highland Games Season ($200).

I would like to expand my USAWA equipment and have considered a Heavy Lift Bar ($140) and Hand & Thigh Bar ($70) from Arm Assassin Strength Shop.  I have also considered Spud Inc Neck Harness ($52.99) and Hip Harness ($100).  They have a $10 off coupon right now "10BUCKS" at checkout.  I really should focus on Official Certification.  It seems like all of the implements kind of go hand in hand.  The Heavy Lift Bar is the baseline and then you need all of the attachment and you are still only contesting one lift at a time.

Luke Raymond offering 5% off with code "The Grip Show" at Arm Assassin.

Cerberus is offering 25% off everything and I was tempted to get some Dinnie Stone Training handles for $150 (instead of the normal $200).  

Unfortunately I found ScrapMastersWelding and prefer their design even if I would have to pay full freight at $200.  Nice thing is that I will have two additional loading pins for general grip training.

Abmat has a 15% off offer going from now until November 23rd (BFCM23Z4SSVTBW)

It is kind of nice that my season is winding down.  I am looking forward to the Lakewood Powerlifting meet.

2024 Tentative:

• CrossFit Open - February/March
• GGC Spring - Early May
• GGC Fall - Late October/Early November
• Highland Games - Leprechaun Games (March), Pikes Peak (June), Elizabeth (July), Colorado Scottish Festival (August), Thornton Celtic Fest (August)
• Thor Strength 
• Rocky Mountain Grip Sport - June (announce in April)
• Armlifting Super Series
• King Kong - October
• USAWA - Postals, Hybrid Events, National Championship in June, Abilene,KS event? Albany, KY event?
• Triathlon - Littlefoot in September
• Archery
• 08.03 Denver Rugged Maniac Race
• Deka.Fit, Deka.Strong, Deka.Mile

Deka.Mile

I had a chance to try a Deka.Mile this morning.  Deka is part of the Spartan family and they have 3 different events.  Deka.Strong, Deka.Mile and Deka.Fit have the same 10 zones with varying run distances either no running, 0.1 miles or 0.5km respectively between stations.

Matt was my judge and he had excellent communication, counts and encouragement.  I would consider training at Manic Training for that reason alone.  The gym was clean, comfortable and well equipped.

Although I registered for 10:00, I was able to start with the 9:30 group.  We started with the runs which felt fine (despite my left calf tweak on Friday).  It was a steady recovery jog until the 9th run when I started to walk the last two "runs."

• Zone 1 - 30 Ram Alt Reverse Lunge (55#) - These felt surprisingly good.  I went roughly 12/10/8 and finished in 3 sets.
• Zone 2 - 500m Row - Easy, averaged 2:15 pace.
• Zone 3 - 20 Box Jump/Step Over (24") - This was tough.  I was pretty steady, but taking longer pauses on the last 10***
• Zone 4 - 25 med ball sit-up (20#) - Surprisingly this felt good also.  I went 15/5/5 to finish in 3 sets
• Zone 5 - 500m ski erg - Felt good, averaged 2:35ish pace
• Zone 6 - 100m Farmer's Carry (2x60#) - Weight was fin, but I was moving slow.  Finished 70 meters did a quick shake out and then finished the last 30 meters.
• Zone 7 - 25 cal air bike - This kind of sucked.  I did not really set up the bike well for efficiency.  I should have had the seat a little higher and further back.
• Zone 8 - 20 dead ball shoulder over (60#) - This lit me up.  I was going steady for 9 reps and then was doing sets of 3.  I was completely gassed.***
• Zone 9 - 100m Tank Push/Pull - This was a decent steady state effort.  Kind of like the assualt bike, the harder you push/pull, the more resistance the tank delivers.  Despite still being gassed, I moved well.  I would like to practice with this more.  This was the toughest on my calf.
• Zone 10 - 20 Ram Burpees (44#) - Felt fine, but still completely gassed.  I did a couple of good ones and then the turned into grief burpees.  I do like this movement and would consider buying a ram just to work on this and the lunges.***

My time of 33:42 was at the faster end of what I expected.  I was targeting 30-40 minutes expecting 2:30-3:00 per zone, 11 minute run time and transitions.

The highlighted *** zones represent the biggest opportunity for improvement.  

Overall a really fun and well run event.  They had about 6 stations set up, but were only running 3-4 athletes at the same start time.  My calf being 100% would have helped some.  Being prepared to work for 35 minutes would have been much better.

To truly prep for the event, I would need to get a 44# ram, 55# ram, 60 pound dead ball, air bike, and tank which would cost nearly $2,000.  I would be better off training at Manic Training Highlands Ranch a couple of times per week.  As a stop gap, I would like to purchase a ram for around $100 and possibly a dead ball ($90 from Titan Fitness).

Personal Equipment - I wore joggers, calf sleeves, knee sleeves and AIRWAAV.  I could have managed without knee sleeves.  I also brought gloves, chalk, towel and water.  I should have set water bottle on the run course.

UPDATE 11/7/2023 - 

Purchased 50# dead ball which should be a great training piece and a tremendous value.  ***When it rains, it pours, found a 55# dead ball for $20 and picked it up; will either sell the 50# or keep for a while (would have to wait until Troy Simpson's post is finished)***

Priced out 44# ram ($120+$40 shipping+$10 tax = $170).  Found one on secondary market for $40, but after reaching out to seller was pending.  Reached out a second time and Chris Anthony confirmed it was no longer available.  He probably decided to keep it.  Anyway, I will keep my eyes out and if I target another event, I will pick one up after registering.

Swim - Run

Friday, November 3, 2023

Carmody

1030

Swim 

1x400 FR

1x300 FR

1x200 FR

1x100 FR

1x50 BR

1x50 BA

--

1100 yards total (32 minutes)

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

Harriman

1430

Run

1.18 mile run at Harriman Lake.  Felt like crap with some gas and my left calf tightening up.  Abandoned the run and walked back to the car.  Big win for getting out for a run and big win to abandon run rather than risk injury.  Not so great for the confidence going into Deka.Mile.

Bench - Metcon

Thursday, November 2, 2023

Basement Gym

1800

Bench Press (3x3)

8x45

8x95

6x115

3x135

3x3x150

Metcon

Buy In - 30 cal ski

5 Rounds of

6 alt rev lunge (w/50# db)

4 med ball sit-ups (20#)

Cash Out - 30 cal ski

This was a fun little workout that I finished in 12:35.  

After an unplanned 3 days off it felt very good to be back in the gym.  (Monday - Pueblo State Band Competition, Tuesday - pick up CDOT car/Halloween, Wednesday - CDOT field work).  I need to get in a run tomorrow in advance of the Deka.Fit on Sunday.  Saturday will be tough with the football game.

Track Hurdles

Antwun Baker was kind enough to put some extra hurdles up on Facebook Marketplace and I was fortunate to contact him within hours of listing.

I picked them up today and they are in great shape and should make an excellent plyometric tool for offseason training.  The listing mentioned (3) but he actually had (4) that he was giving away.  Fortunately they fit nicely in my car.

Antwun is really fit and played football and was a sprinter in college.  He had some great tips about getting kids ready for sports including not only plyometrics, but also footwork drill.  He does support weight training for athletes of all ages with focus on technique and quality movement rather than heavy weights.  Finally he filled me in on winter track.  Training is usually in hallways or gymnasiums and only training outdoors when weather allows.  Meets are usually held at CU Boulder, UCCS (Colorado Springs) or Colorado School of Mines which all have indoor track facilities.

Metcon - Arm Blast

Sunday, October 29, 2023

Basement Gym

1200

Metcon

5 Rounds for time

20 cal ski erg

10 push-ups

10 decline sit-ups

10 alt reverse lunges (unweighted)

This was a fun little effort that I finished in 15:30.  I could go unbroken on everything, except the sit-ups which I started splitting up in round 3.

Arm Blast

Biceps - 3x20 alt DB Curls (25#)

Triceps - 3x10 DB kickbacks (15#)

Forearms - 3x wrist roll forward/back (10#)

This was a nice little workout which took me a little over 30 minutest to finish.  I definitely need to incorporate more of this work into my programming.

Hand Cleaner

I am starting to look into hand cleaners to get the oils off my hands prior to training grip.  I am not sure how much it matters, but starting to do some homework.

Fast Orange Hand Cleaner (Pumice) No Petroleum Solvents - Has some lotion in it

Gojo (Pumice) - lotion formula

Full Bore Hand Scrub - no solvents, just soap and grit (Extreme Green or Super Grit) - $6 + $10.65 shipping

Zolex Hand Cleaner - $8.99 + $7 shipping

Bear Paw Hand Cleaner

Tarkelp - $2.49 Harbor Freight

Probably just need to ask Steve.

@teamgupta - Sanjiv Gupta

@the_crushah - Sarah Chappelow

@dinged7469 - Jeremy Everding

@rocky_mtn_grip - Steve Millard

@homegymhero - Michael Rogowski

@coltonstorm28 - Colton Storm

@j.hag - Jesse Hagedorn

2023 King Kong Grip Challenge

This has been on my calendar practically since it was announced.  I did the challenge in 2019 and toyed with the idea in 2021 and finally made my way out to Carbondale this year.  The event was founded by Eric Roussin and this is the 11th year it is being held.

The event was sponsored by Steve Millard (Carbondale) and Jeremy Everding (Carbondale).  In attendance were Kim (Thornton), Kenzie (Cheyenne, WY), Sarah (Glenrock, WY), Megan (Rifle, CO), Michael (flew in to Grand Junction), Colton (Cheyenne, WY), Jaland (Mead, CO), Jesse (Rifle, CO) and myself (Lakewood, CO).  The (11) of us faced down the 2.25” crusher, pinch block, Finnish ball and 2.5” jug.  I did not realize until we were well underway, that the Carbondale venue often has some world class lifters setting world records on the implements.

Check in for the event was easy.  I paid my $30, weighed in at 199 pounds (90.5kg).  Folks were pretty serious about warming up doing general fitness warm ups and hand specific warm ups with squeeze balls, IronMind toys and I even saw a pair of those steel ball pairs that people rotate in their hands.  We did rules briefings as we went along.  Most folks were pretty comfortable with the rules, but I learned some new things.

The biggest difference at the comp was lifting to a crossbar and the “seasoning” of the implements.  All of the implements had a healthy amount of chalk worked into the steel to give the implement an extremely nice feel.  They were well prepped and cared for with light brushing when needed and grinding in chalk when needed.

Steve Millard has excellent equipment with homemade crossbars, lifting blocks for shorter athletes, and Rogue calibrated kg plates (2 sets of 25-25-20-10-5).  He had  a few loading pins, the official implements and a cross arm that fits in the weight stack to strike the crossbar.  Everything was measured twice, recorded and the judging was spectacular.

The event was last man standing:

• Crusher – 53.75kg, 56.25kg, 58.75kg (123.75lb; 166th)
• IronMind Block – 11.25kg, 14.4kg, 15.4kg, 16.9kg, 19.9kg, 20.4kg, 20.9kg, 21.9kg, 23.4kg (48.18lb, 167th)
• Finnish Ball (13” Lift) – 15kg, 17kg, 18kg, 19kg, 20kg, 21.5kg, 22.5kg, 23.5kg, 25kg (51.7lb, 136th)
• 2.5” Jug – 41.35kg, 43.85kg, 46.35kg, 48.85kg, 51.35kg, 52.85kg, 56.35kg, 63.85kg, 67.35kg (140.47 lb, 153rd).

Overall, I was 158/182 men; 19/21 93kg men and 17/23 50+ men.

My increments may seem weird.  I started too heavy on the Crusher and despite it moving well, failed on my 3rd attempt.  

I was more conservative in my jump with the Block and ended up taking 9 successful lifts.  Keys were to start off center and really stretch webbing of hand to engage Block and press Block into lifting hand with opposite hand.  

The Finnish Ball was similar in that I took 8 successful lifts.  Key is to really set fingers opposite thumb and lift.  

The 2.5” Jug was weird.  I took 8 successful lifts.  It felt heavy until the 3rd lift and then it just started moving well.  Keys were to take all of the tension out of the carabiner and implement with free hand, set lifting hand and then go.  

All of the lifters seemed to listen for the crossbar and follow the implement down.  It has to be controlled but can shift in your hand as long as you follow it down.

After the comp folks were playing with plate pinches, half 90 blob, half 120 blob, red pill, an EH106 grip tester and other toys.  

I was most pleased with myself on the Jug.  The Crusher and Block are more raw strength.  The Finnish Ball is more technique.  The Jug is a combination of both.

I liked seeing how people prepped and competed.  One guy wore a mouthpiece.  Another guy had on elbow sleeves.  A couple of folks were wearing belts.  Several athletes were also using ammonia for final attempts.

Sarah was the Queen Kong of Grip winning overall best female athlete

Kim was 3rd in 57kg women (2nd in 50+ women)

Megan was 2nd in 63kg women

MacKenzie was 6th in 100+kg women

Jesse was 1st in 59kg men

Michael was 5th in 84kg men

Sanjiv was 19th in 93kg men

Steve was 7th in 105kg men (3rd in 50+ men)

Jaland was 4th in 120kg men

Colton was 4th in 120+kg men

Jeremy was 8th in 120+kg men

GGC Fall 2023

Saturday, October 28, 2023

Basement Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Squat

6x45

4x115

3x145

2x185

1x205

1x225

1x235

1x245

Bench

5x95

3x135

2x155

1x170

1x180

1x185

Deadlift

5x135

3x185

3x225

2x275

1x295

1x315

1x325

1x335 fail

Aziz joined me for the garage gym competition and it was really nice to have somebody to compete with.  He put up some really solid numbers at 265+195+315 = 775 at a body weight of 193 lb.  Apparently these are significantly off his previous best numbers.

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9

Overall, I was quite pleased with my numbers.  

Squat 245 (highest during powerlifting, close to lifetime best of 264# 2/24/2020)

Bench 185 (big improvement from 170#, lifetime best 205# 10/27/2015)

Deadlift 325 (very pleased to stay flat here, lifetime best 341# 7/29/2023)

Total 755 (second highest total)

ScrapMasters Custom Welding

I came across this company on Facebook and Instagram.  They are well regarded and support the strength community.  Most of their items are strongman and highland games oriented.  They also have some amazing rebar creations that have been used as trophies.

I inquired about a Dinnie Training Set which runs $200 shipped.  This is a reasonable price point.  Cerberus set up is $200, but you can often get 15% off, but I like the ScrapMasters design.  They are basically loading pins set to height, shackles and rings.  Your choice of color on the loading pins.

I also inquired about a 42# WOB and the implement would be $210 plus shipping.  It includes a hand forged handle and shackle.   Michael Black is significantly cheaper, but I expect he will raise his rates in the future.

The owner is Clint Moneymaker and is renowned for his quality welding.  He was recently endorsed by John Oka.

I am re-evaluating where I want to go with feats of strength.  I am leaning away from Dinnie training or Inch dumbbell training.  I think I would prefer to continue on with grip tools and test.

Pool Swim

Thursday, October 26, 2023

Carmody

0930

Pool Swim

1x400 FR

1x100 BR

1x100 BA

4x100 FR in 2:30 on 3:00

--

1000 yards total

HomeGrown Lifting

I was eyeing these plates about a month ago and found a listing on Facebook Marketplace.

I picked them up today and I have mixed feelings.

Pros:

• Seem durable
• Nice crumb feel
• Fleck rubber looks cool

Cons:

• Press finished is lousy (lettering, numbering flaked off)
• Accuracy is low (+0%/-10%)

For the $70 I paid for 50 pounds of plates, I am still quite pleased.  I will give them a whirl on the dumbbell handles.  I do feel like it would be a non-issue to drop these and they would hold up ok, regardless of how much or how little weight is on the bar.  They are pretty thick.  I need to measure to see what the maximum loading would be.

Seller.  JW Redell seems like a nice enough guy.  He bought these after comparing overall cost to adjustable dumbbells such as Power Block and Nuobell.  He mistakenly bought more than he needed assuming they were sold as singles instead of pairs.  The story seems to make sense.

Metcon

Wednesday, October 25, 2023

Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Row

Metcon

Conditioning

“Hamstring Hamster”

Every 6:00 minutes, 5 Sets:

9 Deadlifts 225/155lb, (102/70kg)

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

27/22 Cal Row

Going into this one, I scaled to 185# deadlifts, burpee step overs and my goal was to test the first round shooting for 60-90 seconds rest and a total time of 30-35 minutes.

Round 1 - 6:50 (went on 8)

Round 2 - 7:18 (went on 8)

Round 3 - 7:37 (went on 9)

Round 4 - 7:50

This was brutal and I was very pleased with a 32:50 for 4 rounds.  That is 36 DL, 60 burpee, 84 sit-ups and 108 calories on the rower.  Programming was from Vintage CrossFit for Tuesday 10/24/2023.

Side note. First time playing with the new Uesaka plates.  I like them.  I made the mistake of throwing them on the scale and they are both significantly underweight at 43.85 pounds each.

Carrollwood Day School 5K

Saturday, October 21, 2023

Carrollwood Day School

0900

5K Run

I turned in a blazing (for me) 5K of 31:30.  The course was a little weird and I actually clocked 3.24 miles at 9:34 pace.  My lungs felt great.  My legs were not really ready to move fast.  Interestingly, my heart rate averaged 164.  Significantly higher than my training pace.

For my age:

Tempo 140-154 (where I usually am) 7.1%

Threshold 154-168 66.4%

Anaerobic >168 25.0%

I actually backed off when I saw numbers in the 170+ range.  I am not about to have a heart attack during a charity 5K.  Fun event with some great families.

Officially dubbed "The Caplans' Patriot Run 2023" they had t-shirts and medals, but with my race day registration, I did not get any of the goodies.  Still nice to give $40 to charity.

My brother in law and my 8 year old nephew ran the race together finishing a few minutes behind me.  I was very impressed by their effort.

Dropping in on a 5K was a nice testament to my training philosophy of being able to jump into any mainstream adventure without any special preparation.

CrossFit Lutz

Friday, October 20, 2023

CrossFit Lutz

0900

Warm Up

200 meter run

line drills

shoulder warm up

movement prep

Metcon

3 Rounds

20 DB Snatch (55/35)

20 Swings (with the same DB)

50 DU (100 singles)

500 meter row

-rest 3 min-

1 Round

40 DB Snatch

40 Swings

100 DU (200 singles)

1000m row

This was a long workout with a soft 35 minute cap.  I scaled to 25# dumbbell, did singles and was able to maintain a steady state effort throughout the workout.  I finished the first 3 Round block in 16:20 and started the final round at 19:20 and finished the workout in 30:30.

Coach Evan took (4) of us through a nice little workout.  (2) female and (1) other male athlete.  The facility itself was not much from the outside.  It was co-located with some batting cages.  The max number of athletes would probably be 6-8.  They had a short rig.  Mostly dumbbells with few kettlebells.  They had a rag tag assortment of barbells and mixed Concept 2 and Xebex rowers.  On the cleanliness continuum, it trended toward gritty and even the stall mats did not align smoothly and another athlete was shifting around in order to do double unders.  I did not realize this, but my brother in law typically trains there as few alternatives exist close to the house.

They had water and pre-packaged smoothies for sale.  Drop in rate was $20 or $25 with a t-shirt.  So, I have another t-shirt.

PRVN Total

Wednesday, October 18, 2023

Home Gym

1130

Warm Up

Reverse Hyper

Hip Hammy

Crossover Symmetry

Front Rack Mobility

PRVN Total

45 minutes to establish

1RM Power Clean

1RM Weighted Pull-up

3RM Bench Press

5RM Back Squat

1 RM Power Clean

3x95

3x115

1x135

1x155

1RM Weighted Pull-up

0

5

10 chin to bar, not over bar

3RM Bench Press

3x95

3x115

3x135

3x150

5RM Back Squat

3x135

3x155

3x175

Might have had a little more in the tank on Power Clean and Back Squat, but I have not been working those much.  Still very pleased with a 1485 pound total.  

Arm Assassin Strength Shop

Offering Heavy Lift Bar and Hand & Thigh Bar!

Heavy Lift Bar - $140

Hand & Thigh Bar - $70

Shipping $70

--

$280 all in.  Pretty good deal

No specs on the Hand & Thigh, but the Heavy Lift Bar complies with USAWA specifications

I will likely reach out to Arm Assassin before ordering

Run - Arm Blast

Tuesday, October 17, 2023

CDOT

1200

Run

1.93 mile run (11:52 pace)

Arm Blast

Run the Rail Alt DB Curls - 14x30; 14x20; 10x15

DB OH Triceps Extension - 10x25; 10x30; 8x35

DB Seated OH Press - 10x30

Cable Arm Wrestling - Internal Rotation - 10#, 15#

Roughly 40 minute workout total

Mainstream vs Fringe Sport

Mainstream Sport - football, basketball, baseball, cricket, volleyball, hockey, soccer, tennis, golf, running, bicycling, swimming, gymnastics, skiing, diving

Fringe Sport - wrestling, hurling, rugby, lacrosse, fencing, bodybuilding, powerlifting, weightlifting, arm wrestling, climbing, kayaking

Martial Arts - boxing, judo, karate, taekwondo, jujutsu, kendo, ninjutsu

Shooting sports - archery, air pistol, rifle

Bar Room Sports - darts, billiards, foosball, corn hole

Stuff Folks have never heard of - strongman, highland games, all-round weightlifting, grip sport, wife carrying, obstacle course racing, tag, kabaddi, trapeze

I am sure there are countless other activities, hobbies and sports that I have overlooked or never heard of.  Every culture on community on earth has found a way to compete and socialize with each other through athletic endeavor.  I learned of several new ones watching "Home Game" on Netflix.  

It is a luxury to be able to take advantage of the local community and learn to surf, ski, climb, water ski as the environment allows.  It is also great to embrace a cultural sport in a far off community for example seeking out a kendo club, cricket team or sailing team.

In 2024 I would like to continue to train for health & wellness and compete in recreational sports.  I broke up my top interests into buckets by priority.  Hopefully, I will come across something new that I want to try out or train for as well.

Crossfit - Open

Triathlon

All-Round Weightlifting

Powerlifting

Strongman

Highland Games

Deka/Hyrox/OCR

Grip Sport

Archery

Calisthenics

Monday, October 16, 2023

CDOT

1300

Warm Up

Treadmill - 3 mph, 3% incline, 5 min

Hip Hammy Flow

Dumbbell Halos

SIP

Scales - 20 seconds each position

Inversions - headstand hold, handstand hold, handstand hold 

Plank - Accumulate 2 min (40-25-25-25-15 sec)

Calisthenics

10 rounds every 90 seconds

1 neutral grip pull-up

5 push-up

10 air squat

Great movement, about 50 seconds work and 40 seconds rest each round

Cybex Machine Row

12x35

12x55

12x75# stack

40 minutes total workout

Troy Change Plates

Nice little pick up from Logan Davis.  All were offered at a $1/pound and I opted for the set of (4) Troy plates.  I am not drowning in 2.5# plates and need to stop, but I do like them

(4) Vintage York

(4) York Legacy

(2) Iron Grip

(4) Troy

(2) Weight It Out

(4) Ivanko

(2) International CANADA

(2) Eleiko

(2) Rep Fitness

(2) Rogue Fitness

(2) Kabuki

--

(30) - Yes, I actually have 75# of these little bastards and I never use more than a pair at a time.

Rolling Hills Grip Challenge 2

March 9, 2024

Above the Rest Training Systems

Cheyenne, WY

Event 1: 3" x 4" Saxon Bar Deadlift to Lockout

Powerlifting rules will apply with regard to lockout on this implement. Event will be utilizing a Sorinex 3”x4” Saxon Bar. Rising Bar format with unlimited attempts. 

Event 2: 2 3/8" Napalm Nightmare - 6" lift to Crossbar

Lift will be considered complete when the implement hits the crossbar positioned 6” off the floor. Rising Bar format with unlimited attempts. 

Event 3: Inch Pinch - 6" lift to Crossbar

Lift will be considered complete when the implement hits the crossbar positioned 6” off the floor. Rising Bar format with unlimited attempts.  

Event 4: Rogue Grandfather Clock Deadlift - 6" lift to Crossbar

Lift will be considered complete when the implement hits the crossbar positioned 6” off the floor. Rising Bar format with unlimited attempts.  

Event 5: Wrist Roller Sled Drag

Athletes will roll a wrist roller using a wrist extension technique to drag a sled 25’. Weights will be announced subject to testing. Athletes will be given a time for completing the event, and distances will be taken for incomplete runs. 

• Saxon Bar 3" x 4" - $150 from Arm Assassin Strength Shop + $65 shipping; $204 Sorinex + $60 Shipping + $20 Tax
• Napalm Nightmare 2-3/8" - $105 (2 hand) from Arm Assassin Strength Shop
• Inch Pinch - $15 from Arm Assassin Strength Shop 
• Rogue Grandfather Clock Deadlift - have these; it is a one handed lift
• Wrist Roller Sled Drag - train with IronMind implements

Gorilla Strength Equipment - Nickel Pinch Grip Attachment - $19

Nemesis Grips?

John Oka - "jokabug_the_lazy_old_faka" Instagram makes his own implements

email sent to the organizer on IronPodium.  Travis got back to me within days and confirmed all of my questions.

Order 1 - Sorinex - Saxon Bar - Textured or Raw - $280 (with tax/shipping)

Order 2 - Arm Assassin - Napalm Nightmare + Inch Pinch - $136

Order 2 - Arm Assassin - Napalm Nightmare + Inch Pinch + Uprights - $214

Order 2 - Arm Assassin - Napalm Nightmare + Inch Pinch + Uprights + Banner - $239

Order 3 - FBBC - Contest Loading Pins and Contest Cross Guard - $70+shipping

Order 4 - Lowes - Hillman 48-in Orange Reflective Rod - $4 (Left Wall Bay 11)

Vintage Weightlifting Swap Pricing

York

Cast 2.5's - $25

Milled 5's - $45-$55

Cast 5's - $2.50/lb

Milled 10's - 

Cast 10's - $2.50/lb

Milled 25's

Milled 35's

Milled 45's

Milled 20kg - $250

York Deep Dish

45's - $1000

Iron Islands - $1250

International

45s - $150, plus $50 shipping

45s - $180 shipped

35s - $150 shipped

25s - $120 shipped

Single 5 - $25 shipped

Billard

45s - $185-$250

Schisler

45's - $135-$200

25s - $75

Universal

45's - $200

45-35-25-10-5-2.5's - $500

$2/lb-$2.50/lb

45's - $200 shipped

35's - $170 shipped

Hofmann

5's - $40 shipped

Superior Deep Dish Unmarked

45;s - $1.50/lb

Dumbbells

2.5 lb Weider - $25

5 lb Weider - $50

2 kg Berg - $125

Hugo's Cleanout Continues

Original listing around 10/14/2023

Another batch of high end gym equipment.  The Iron Island plates and Legend leg machines sold.  Surprisingly the dumbbells (price reduced twice) and the 100lb and 45kg plates are still available.

Pending  · Legend Fitness Squat Stool, #3143

$175

The Legend Fitness 3143 is a commercial quality Barbell Squatting Stool fabricated from 3 x 3 x 11 gauge steel and fully welded for the highest possible structural integrity. The seat pad is constructed from 2 thick rebond foam with an 8 lb. per cubic foot density rating. This firm padding adds stability to the lifter and holds its shape even under the heavies payloads. Additionally, numerous height adjustments accommodate different size users and lifting styles. Using your squat stool while performing barbell squats on top of a wooden weightlifting platform inside a power cage or squat rack? The 3143 includes thick rubber feet that not only protect the urethane finish and wood underneath, but also keeps the user from sliding while in use. This squat stool is American Made for heavy freeweight training in school weight rooms and commercial gyms.

Legend Fitness Ground-based Grappler, #3220, with Grappler Wide Handles, #3220W

$275

The Ground-Based Grappler is a weighted base plate with two gimbaled sleeves. To make it work, you secure one or two Olympic bars in the sleeves. Then you have the ability to perform a wide variety of upper body and lower body functional training. It is, essentially a floor-based version of our popular Dual Landmine attachment. The Ground-Based Grappler is a multifunctional piece of equipment that allows a wide range of exercises in one small area. Comes only with the wide handles. 

Legend Fitness 3-way bench, #3103

$450

The Three-Way Utility needs no explanation. Simple? Yes. Plain?Hardly. It adjusts from 0 to 85 degrees in a flash, and can be rolled about easily with one hand. Look no further for a bench that sets the standard. Even the seat locks into position for incline work. What are you training? Chest, shoulders, arms, or back? Take a seat on the Three-Way Utility for all this and more.

Legend Fitness Trap Shrugger, #3165

$300

Legend Fitness #3165 Walk-In Trap Shoulder Shrugger - Add strength and size to the trapezius muscles of the shoulders with the Legend 3165 Plate Loaded Trap Shrugger. The trap shrugger allows the user to perform a shoulder shrug using an opposing grip just like using a pair of dumbbells. With the palms facing in toward each other, there is no torqueing of the wrists or arms as heavy lifts are performed. Additionally, the user can simply walk into the frame and grab the handles that remain at a consistent 24.5 high. While the shrug is being performed the hands and arms remain aligned with the trunk and hips keeping the spine erect and eliminating the user from hunching over which is a common site when performing shrugs with a barbell.

Legend Fitness Lat Pulldown/Low Row

$800

2-in-1 tool for massive back development. Fully welded. Exchange one snap link for another to move from deep reaching floor rows to pulldowns. Three-inch thick seat is adjustable for height, as are the upholstered thigh rollers. Load pegs and telescoping surfaces are chrome plated to minimize scratches and rust. Top of fully welded frame features UMHW wear-guards to protect the powder coat finish from the supplied wide-grip lat bar. Weight carriage is finished in our chip-resistant Silver Vein powder coat and weighs 30 pounds. Note that the pulldown bar is 48 inches wide. This is not reflected in the measurements below, so plan accordingly when planning floor layouts.

Abmat

Abmat has come out with some pretty innovative products over the years.  I personally own the original Abmat and the barbell cushions.  I may yet get an Ab Amigo and a banner.

I have been more skeptical of some of the other items like the Barbell Bomb ($45), Preacher Pad ($130), Hip Thrust Pad ($50), Pivot Pad ($135), Split Squat Pad ($30+), Landmine Grip ($40), 1/4 Rings ($40), Heavy Hangers ($85), Zercher Pad ($65), Massage Gun Holder ($100), Chest Up Pad ($65), Floor Press Pad ($225), Roolox Barbell Collar ($88), Atlas Stone Return Ramp ($235), Saxon Grips ($65)

Barbell Jack EVO ($65), Medicine Balls ($105+), Loadable Dumbbell Cushions ($45), Roobox ($275), Wall Amigo ($35), Crash Cushions ($250), HSPU Pad ($40), Log Crash Cushions ($395), DC Blocks Crash Cushions ($175), Box Squat Pad ($150) all make sense to me even if I am not willing to pay for them.

The Dracula Pad for $350 has jumped the shark.  Unfortunately it does look comfortable and would probably suit a lot of folks home gym decor.  

I do respect Abmat for working with designers who are trying to solve a problem.  I do not like doing floor press.  It is uncomfortable.  Well, I think we can fix that.

Power Lift Used Equipment

I have been a Power Lift fan boy ever since I purchased a used Power Lift GHD from a CrossFit gym.  This behemoth was sturdy, comfortable, a pleasure to use and a pain to move.  I unfortunately sold it due to the large footprint and the minimal use it was receiving in my home gym.

I have tried to purchase Power Lift benches in the secondary market, but have not been successful.

Finally, I looked into adjustable plyometric boxes.  Power Lift offers a really cool design with 2 inch adjustments and a minimal footprint.  I reached out to Mike Richardson and was quoted $1000 for a small adjustable plyometric box plus $290 for shipping.  The price was unfortunately high for a home gym purchase.

Power Lift offers used equipment from time to time including racks, benches, selectorized equipment, plate loaded machines, platforms, misc equipment and misc plates & bumpers.

My most recent interaction was inquiring on Uesaka 45 lb Platinum Bumper Plates.  These have varied back stories.  Ones and twos are typically overstock from custom orders and larger quantities may be pulled out of facilities that are upgrading their facilities.  I am always interested in professional sports teams and sometimes universities.  I am rarely interested in high schools.  When perusing the website on October 11, 2023, the list was impressive and included:

I am a proud supporter of military, law enforcement and first responders and could not help inquiring about the  22nd Special Tactics Squadron and Air Force Prep plates.  Power Lift did not have pictures available as the equipment was in storage, but they could provide the following representative items.

The Air Force Prep program is a gap year for Air Force Academy hopefuls that may need a boost to transition from high school to the rigors of the Air Force Academy.  Cool plates to be sure.

The 22nd Special Tactics Squadron is cool on a whole other level.  These are the "First There" unit out of McChord Air Force Base.  The USAF Combat Control Teams are an elite special operations force who specialize in all aspects of air-ground communication, including air traffic control, fire support, and command, control, and communications in covert, forward, or austere environments.  They are trained in underwater and maritime operations, freefall parachuting and many other deployment methods.

The plates themselves are austere and very much in the spirit of quiet professionals.  I actually started reading Chop Wood Carry Water by Joshua Medcalf after seeing these plates.  So far the story focuses on the process rather than outcomes.  I was exposed to that through Hindu philosophy and believe it is relevant for everybody.

The plates themselves are reasonably priced as well.  Uesaka Platinum Series 45lb Plates retail for $325 each.  Even with a generous discount they would be $162.50 each.  In the secondary markets, I have seen random pairs for $300.  At $112.50 ($2.50/lb) each plus $40 in shipping, plus tax, the plates are a great value for high quality Japanese plates.