Tuesday, January 31, 2023

Clean Complex - EMOM

Tuesday, January 31, 2023

Garage Gym


Warm Up

Jumping Jacks
Crossover Symmetry
Hip Hammy Flow
PVC pass throughs


Hang Squat Clean + TnG Squat Clean
10:00 EMOM
1+1 @ 72%+, increasing by feel
Keep movement technical and fast

I worked up from

105-105-105-110-110 (max effort about 70% of estimated 155# 1RM)

Vintage programmed power cleans and burpees yesterday and HSPU and C2B today.  I mixed it up with:

station 1 - 2 strict pull-ups
station 2 - 10 Abmat sit-ups

This was harder than I expected.  The pull-ups ended up being singles the last two rounds.

Chilly in the garage.  Started at 38 degrees and warmed up to 42 degrees.

York GHD - Screaming Deal

This was originally listed at $100 and then was re-listed at $50.  I am tempted to try to make room for a glute ham developer.

For reference these retail for $500-$600.  The cheapest GHDs I have seen are in the $250ish price range.  They are a unique piece of equipment.

I bought a GHD, used it occasionally and sold it due to the large foot print.

Listed 1/31/2023 near East Dry Creek Road and South Quebec Street

Treadmill - Mini-Arms

Monday, January 30, 2023

CDOT Fitness Center



3 min @ 3 mph
12 min @ 5 mph
3 min @ 3 mph
6 min @ 5 mph
3 min @ 3 mph


10x20# alt db curls
2 dips
10x15# alt db curls
2 dips
10x10# alt db curls
2 dips
10x25# seated db military press

Sunday, January 29, 2023


Sunday, January 29, 2023

Basement Gym



For Time:
100 air squats
80 crunches
60 alt lunges
40 push-ups
20 burpees
40 push-ups
60 alt lunges
80 crunches
100 air squats

This was a brutal grinder that took me 36:20.  It started off tedious but steady.  The ladder back up was a mental win as I pushed through "caps" at 20 and 30 minutes to finish the workout.

Programming from @thetinyapartmentwod on Instagram

Saturday, January 28, 2023

Thor Strength - Open Gym

Saturday, January 28, 2023

Thor Strength Gym


Hip Hammy Flow


165# - 4x50 feet
205# - 4x50 feet
265# - 4x50 feet
305# - 4x30 feet

Keg Carry

107# - 4x60 feet (around 25 seconds)

Tire Flips

115# tire for a few flips
250ish# tire for 2x6 flips

50 minute workout

Friday, January 27, 2023

Push Press - 13.2 (s)

Friday, January 27, 2023

Garage Gym


Warm Up

Crossover Symmetry
Hip Hammy
Barbell warm-up


Every 3:00 for 12:00
5 Push Press @ 80%
10 Bent Over Barbell Rows @ light/moderate load

I worked out with 95# for Push Press and 55# for Barbell Rows and the weights felt good.


MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

I scaled to 95# barbell, but maintained a 24" box jump.  I managed 3 rounds + 9 reps.  Each round was taking around 3 minutes, with 1 minute spent on shoulder to overhead and deadlift and 2 minutes spent on box jumps.  This was a good workout for me.  I wanted something on the shorter time domain and the box jumps were higher than I usually train.

Strength was from Vintage CrossFit and metcon was from Main Site.

Grip Items (and more) Arvada

Rogue Fitness grandfather clock grips, cannonball grips, pinch grips, rolling thunder fat grips, roller grips.  Looks like quality stuff.  I want the Rolling Thunder and Pinch Grips and could sell off the other items or keep them.  $50

Screaming deal on a Bulgarian Bag.  I like the colors also.  $20

Wall Mount ski rack.  $25

All great items being offered by Jonathan Pope in Arvada.  I have reached out a couple of times, but no answer.

I did connect with Jonathan and picked up several items today (1/30/2023):
  • Suples Bulgarian Bag - 26# - Retail $125, acquired $20
  • Metolius Rock Rings - Retail $35, acquired $20
  • Rogue Fitness - Cannonball Grip System, Grandfather Clock Handles and Pinch Block Handles (2x3) - $75, $42.50, $50 Retail, acquired $20
While I already had a set of cannonballs and grandfather clock handles, I will used these in the basement.  The Ironmind implements were certainly on the higher priced end, but a very good value for me to expand my grip arsenal.

Snatch Complex - EMOM

Tuesday, January 24, 2023

Garage gym


Warm Up

Hip Hammy
Crossover Symmetry
Wrist Mobility


Hang Squat Snatch + TnG Squat Snatch
10:00 EMOM
1+1 @ 72%+, increasing by feel
Keep movement technical and fast

I moved well, but kept it pretty light at 


5 Rounds for Time
10 Power Snatch 75/55#
50 Double Unders
10 Overhead Squats 75/55#
Time Cap: 10:00

I turned this into an EMOM with max effort of Double Unders and OHS at 45#.  I worked for 45 seconds and rested for 15 seconds

20 + 10
26 + 8
23 + 7
20 + 7
20 + 7
109 double unders and 39 overhead squats at 45#

Monday, January 23, 2023

Treadmill - Circuit

Monday, January 23, 2023

CDOT Fitness Center



1 min walk
12 min run at 5.0 mph (1 mile)
1 min walk
6 min run at 5.0 mph (0.5 mile)
2 min walk


Cybex - Leg Extension and Leg Curl 8/8
Cybex - Multi-Press 8
Cybex - Leg Press and Calf Press 8/8
Cybex - Lat Pull Down and Low Row 8/8

I rotated through all four stations 3 times getting a feel for the movement.  It has been a long time since I have done isolated muscle movements

Core Finisher

2 rounds
20 alt single leg tuck ups
hollow hold ~7 seconds
20 Russian twists (8 pounds)
hollow hold ~7 seconds
rest 1 minute between rounds


to Foam Roller (not sure about height, but felt like 2-3 abmats)

3 sets of 2 reps with 1 minute rest between efforts

Burpee Box Jump Up and Overs

Sunday, January 22, 2023

Garage Gym


Burpee Box Up and Overs


2 BBUO (42")

after 2 rounds, I bumped the height up to 48"
after 12 rounds, I increased the reps to 3 (1:1 work to rest; 2 reps was 1:2 work to rest)

Overall - 48 BBUO (4 to 42" and 44 to 48")

I do like this movement as a variation on burpees.  In the past I have done BBJ, BBJO and burpee pull-ups.

Sunday, January 22, 2023


Sunday, January 22, 2023

Carmody Rec Center



1x500 FR
1x150 FR
1x350 FR
1x100 BR
1x100 BA
1200 total

Saturday, January 21, 2023

Thor Strength Gym - Open Gym

Saturday, January 21, 2023

Thor Strength Gym


I  finally made my way over to Thor Strength Gym and had a chance to meet PK and his wife Sabrina along with a couple of members Gary and Hunter.

The gym is spacious and sparsely furnished for powerlifting, general fitness and strongman.  The only piece of cardio in the place is an old Schwinn Fan Bike.  There was a yoke, couple of strongman logs, couple of Farmer's Carry handles, lots of tires, sandbags from 50# to over 200#, 4 kegs from 107# to 200+ pounds.  There were also several racks and plenty of space to work in.  There was also a turf section for the yoke carries and other movements.  The flags on the walls represent the owners ancestry.  I recognized the Icelandic and Indian flag, but not any of the others.  One of the flags I looked up afterwards was the LGBTQ Progress Pride flag.  It is great to see the strength & fitness community be inclusive.

Thor Strength is is hosting a strongman competition with:
Axle Medley
18" Deadlift
Yoke & Dumbbell
Farmer's Hold
Keg Carry

After warming up I spent 20 minutes each on the following implements:

Yoke - 165# (empty), 205#, 265#, 305#
Keg Carry - 107# worked on hoisting and turning
Log Clean and Press - 50# (empty), 70#, 90#, 110#

I will definitely plan on going to open gym again.  Memberships are a little steep at $200/month.  Drop in is $20.  I would consider a punch card system.  I will plan on visiting Iron Titan Gym.

Friday, January 20, 2023

Clean & Jerk Complex - EMOM

Friday, January 20, 2023

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy
Wrist Mobility
Barbell Warm Up


Every 2:30 for 15:00
Power Clean + Split Jerk + Squat Clean + Split Jerk
Starting @ 65% of 1RM and build to a Heavy

I have not been doing much Olympic lifting so this was a nice change of pace.  My split jerk was ugly, but my clean felt pretty good.  After warming up with 45 and 65#, I got into it:


Video at 105#

10:00 AMRAP
8 Strict Handstand Push-Ups
12 SA KB Snatch 53/35#, 24/16kg (6/6)
50ft SA OH Walking Lunge 53/35#, 24/16kg

I had to scale this one aggressively and opted for an EMOM style workout of


Station 1 - 3 Strict HSPU to 3 abmat
Station 2 - 12 SA KB Snatch 15#
Station 3 - 8 SA OH Forward Lunges 15#

It was still a very tough workout.

It was 20 degrees outside and 40 degrees inside when I started my workout.  It warmed up to 45 degrees with the space heater, but it was still chilly.  I grabbed my Jaws grips to take some of the bite off of the barbell, but was otherwise OK.

2023 CrossFit Open

The 2023 CrossFit Open kicks off in less than 1 month.

Week 1 - Feb 16-20
Week 2 - Feb 23-27
Week 3 - Mar 3-6

This will be my 8th CrossFit Open.  I have completed all of the workouts from 2016-2022 (I did not register in 2018).  

In 2016, I did all of the workouts scaled and I had to mostly stick to that plan through 2020.  In 2021 and 2022, I was able to do the movements as prescribed, but would have had limiters if I had gone deep enough into the workout.

I have had the same sequence of limiters on my board for a few years.
  • Heavy Thrusters - These light me up and I wanted to work to 95 pounds
  • Overhead Squats - Combination of mobility and strength.  I have no confidence past 95 pounds (and programming goes to 115 pounds)
  • Chest to Bar Pull-ups - I can manage singles on a good day with a heavy kip
  • Toes 2 Bar - I can manage singles, but they are ugly
  • Walking Lunges - I did spend sometime on these, but the Open has programming 95# overhead walking lunges which I still would not be able to perform
  • Bar Muscle Ups - No plan to even develop these
  • Handstand Push-ups - I have worked on these, but currently could not do a single
  • Pistols - I have worked on these from time to time
I am comfortable with a heavy-ish barbell but will continue to struggle with gymnastics.  I can string double unders together on a good day.  Despite struggling with the standard, I  can do an official wall walk.

If history is any guide, T2B, DU and Thrusters have appeared in every Crossfit Open.  Of the 11 years, the following have appeared in 6 or more years - C2B, Wall Ball, Deadlifts, Burpee, Barbell Snatch, Ring Muscle Up, Row (for cals), Box Jumps and HSPU.

The goal of the open is to be inclusive and I would not expect the rower to return to the Open.  

The 2023 Equipment List includes:
  • Barbell - 23.1, 23.2B
  • Plates - 23.1, 23.2B
  • Dumbbells (70, 50, 25, 20#) - TBD
  • Kettlebells (16, 24, 32 kg) - TBD
  • Med Balls (20, 14, 10#) - 23.1
  • Plyo Boxes (20, 24, 30") - TBD
  • Gymnastics Rings - 23.1
  • Jump Rope - TBD
  • Concept2 rower = 23.1
  • Pull-Up Bar - 23.1, 23.A
  • Wall Space - wall walk, HSPU, wall-ball shots - 23.l
  • Climbing Rope (15') - later stages of competition - TBD
  • GHD - later stages of competition - TBD
The 70# dumbbell and 32kg kettlebell are new and would represent a challenge

The 2022 time domains were 10, 12 and 15 minutes and a combination of couplets and triplets.

As much as I would like to evaluate and guess at repeat workouts.  My best shot at success is to keep my weight as low as possible and continue my current training plan.  Last year January 20th I was 191#.  This year I am 188.5# as I continue to put on the weight that I lost in India.  I should not be equipment constrained (with the exception of a 24 and 32 kg kettlebell) and will attempt to do all of the workouts at home.  If I am missing something, I will pop into Open Gym at CFG or somewhere else and work something out.

5K - Core - 1 Arm Axle Deadlift

Thursday, January 19, 2023


Basement Gym

5K Row 

26:18.4 - much slower than my recent efforts, but the best I had today.

I thought I used the rower a lot, but lifetime meters was only 166,483 at 14:31:10.

Core Finisher

3 Sets
3:00 AMRAP
20 Alt V-Ups
10sec Hollow Hold
20 Russian Twists (over and back = 1)
10sec Hollow Hold
R: 1:30 b/s

Notes: The goal is to have each movement unbroken with as little to no rest as possible between movements.

The goal was not met.  I scaled to alt tuck ups, tuck holds and feet on the ground Russian twists and I still struggled.  I managed 4 rounds over the 9 minutes of work and that included rest between reps and between movements.

1 Arm Axle Deadlift - January Contest 2023  - Napalm Nightmare

112# - fail

Wednesday, January 18, 2023

Candelas Strongman Unloading Some Barbells

All prices are cash only and firm. I know I live west of Denver, please plan on driving to our home as I will not deliver.

All Equipment is either like new or in excellent condition.

**SOLD** Iron Mind Apollon's Axle $420. $200 https://www.ironmind-store.com/Apollons-Axle153/productinfo/1271/?gclid=CjwKCAiAzp6eBhByEiwA_gGq5FQjIHhDJhO43vUe1r6KGGNbK0FGMAWMG040gHDw4viWNIKbhBQoKBoCCLsQAvD_BwE

***PENDING**** Rogue Ohio Bar - Stainless / Stainless Sleeves MSRP $465. $200 https://www.roguefitness.com/the-ohio-bar-stainless-steel

**SOLD*** Rogue Chain kits (2x5/8" and 1x1/2") with Chain Sheaths and I'll include the Monster Chain Hanger at no cost. MSRP: $600. $200

**SOLD*** Rogue Bella Bar - Tia Toomey MSRP: $395. $200 https://www.roguefitness.com/rogue-athlete-bella-bar-cerakote-toomey

***SOLD*** Rogue 32mm Squat Bar MSRP: $450. $200 https://www.roguefitness.com/rogue-32-mm-squat-bar

***SOLD*** Bandbell E-Maxx Bar MSRP $350. $150 https://www.roguefitness.com/bandbell-e-maxx-bar

***SOLD*** Exxentric kBox4 lite + 3 Large Flywheels + Advanced flywheel knob https://exxentric.com/products/kbox-category/kbox-devices/kbox4-lite/ MSRP: >$2,500. $800. https://exxentric.com/products/kbox-category/kbox-devices/kbox4-lite/

I really did not need anything, but I have had my eye on a Bandbell for quite some time.  As usual, his prices were beyond reasonable and the items quickly sold within 5 hours of listing them.

Bench Press - PU - EMOM

Wednesday, January 18, 2023

Home Gym


Warm Up

Crossover Symmetry
Bench Press - 45-95#


Every 3:00 for 15:00
5 Bench Press @ 80%+
3 Weighted Strict Pull-Ups for Max Load
-Scale Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can

I used 135# (73% of 1RM) and found the sets very challenging.  I did strict pull-ups unweighted and went unbroken the first three rounds and then 2/1 the last two rounds.

“Space Oddity”
14:00 AMRAP
3* Wall Walks
20 Pull-Ups
60 Double Unders
*add 2 Wall Walks each round

I substituted an EMOM to work on wall walks and do some rope skips.


Station 1 - 1 wall walk
Station 2 - 2 "Navy Seal" burpees - 10 count burpee with 3 push-ups per sequence
Station 3 - 40 rope skips (beaded rope)
Station 4 - 10 sit-ups (5 degree decline)

This resulted in a roughly 20 seconds on 40 seconds off sequence that was exactly what I was looking for.  The volume was right and the cadence was right to really focus on technique.

Per Wikipedia, the burpee was invented in 1939 by US physiologist royal Huddleston Burpee Sr who used it in the burpee test to assess fitness.  US Army test used a max burpees in 20 seconds to evaluate recruits.  8 was considered poor, 10 fair, and 13 or more excellent.  A soldier fit enough for the rigors of war should be able to perform 40 or 50 burpees not stop in an easy rhythm.

Climbing Holds

With snow and ice moving into Colorado, I find myself working out in the basement more and would like to add some climbing holds.  I saw some on the secondary markets, but my best bet will be to just purchase a set of jugs.  I am settled on Nicros Blockhead Jugs (7 lbs, orange) as the price point is great and those would allow me to build to pull-up "stations" along with a couple of transitions pieces if I wanted to traverse as part of my training routine.

They are $68.95 from Amazon with free shipping and returns ($86.95 from Nicros).  They include bolts as well, but I do not know if the bolts are sufficient for putting through the lumber I have in the basement.  Not then end of the world for me to purchase some hardware from Lowes.

Nicros Holds

Metolius Contact Training Board

I was pretty set on the jugs, when I cam across a hang board for $40 in Littleton.  This would meet my needs well as all I am really looking for is a pull-up station.  This retails for $120 from Metolius and is a pretty good deal.  These are frequently on Facebook Marketplace and I assume a corner case item that people often buy and do not use.  I owned one myself that I sold in 2000-2001 when I moved out of my studio apartment and into a one bedroom condo.

I may still get the Nicros holds, but will wait until I am not in a fast paced spending spree.

Short Bar

I have found that a full 7 foot (84") barbell is occasionally difficult to manage in a garage gym / basement gym space.  With that problem to solve, I started perusing shorty barbells.  These are typically 28.5mm barbells that are on the order of 6 foot (69-72").

Rogue has two models, the C-70 and the C-70S.  The "S" stands for snatchable and in this case also rackable barbell that reduces the loadable sleeve length.  It weighs in at 35# or 15kg respectively.  Either would be sufficient for my needs, but I would certainly prefer the C-70S.  Both are on the Rogue website for $295 + $25 shipping + tax.  The C-70 is in the boneyard as well for $195.

Fringe Sport has a 15kg shorty that is $399 with free shipping and the shaft is full length (52") as well.

Most all other 6' bars on the market have sleeve lengths less than 48 inches.  For me that means only movements from the floor and would include clean & jerk, thrusters and other CrossFit movements.

Tuesday, January 17, 2023

Squat Complex

Tuesday, January 17, 2023

Basement Gym


Warm Up

Hip Hammy
Jumping Jacks
Wrist Mobility

Squat Complex

Every 3 minutes for 12 minutes perform

3 Front Squat + 5 Back Squat

The suggested loading was 80% of Front Squat (80% of 195 would be 156#).  I chose to scaled down to 135# and it was still very challenging.

Metcon was supposed to be Thrusters

18-15-12-9-6-3 every 1:15.  I broke for a meeting and lunch, but may catch this up.

Programming from Vintage CrossFit

Englewood Weights - I Spy

I spy with my little eyes a York Roundhead 15 minutes from the house.  It turned out to be a Pre-USA stamped 50 that I purchased along with a beater bar for $60.  I think he would have gone lower, but it is certainly fair.  I could have gone up to $95 and felt like I was getting a reasonable deal.

I am tracking the roundhead at $40 ($0.80/pound) and the barbell for $20.  I plan on removing the sleeves to train USAWA vertical lifts.  I will track the roundhead with vintage spend and the barbell with grip training spend.

The sleeves came off really easily.  One of the bolts was already half unthreaded.  The other, I managed to loosen by wrapping some electrical tape around a 5/16 Allen key to get it in the neighborhood of a 3/8 Allen key.  I sprayed them both down with PB Blaster and gave them a good scrub.  I did not even attempt to address the internal rust.  The chrome sleeves will definitely be more difficult to grab than bare steel, but it is very much in the spirit of the original USAWA 2 Inch Vertical Bar.  If I enjoy these in any way shape or form, I will go about getting 1 Inch Vertical Bars.  The consensus seems to be to just use 1 inch loading pins.

The plates were in fine shape and certainly a great deal at around $0.75/pound.  He had 3 barbells in addition to the weights in the picture.  Nothing else vintage, but certainly great for somebody setting up a powerlifting space.  I was relieved to not end up with everything and then end up trying to sell of the balance at cost.

Monday, January 16, 2023

Power Snatch - Metcon

Monday, January 16, 2023


Garage Gym

Warm Up

Hip Hammy
Crossover Symmetry
PVC Pass Throughs


Power Snatch
Every 90sec x 10 Sets
2 Power Snatch, building from 60% to 2RM for the Day
*not TnG

This was tough.  I worked up from



16:00 EMOM
min 1: 15/12 Cal Row
min 2: 5 Power Snatch @ 75-80% of Above
min 3: 15 Box Jump Overs 24/20”
min 4: 15 Toe to Bar

I scaled to:
min 1: 5 burpee
min 2: 5 hang power snatch @55# (60% of 90#)
min 3: 9 box jumps (20")
min 4: 12 abmat sit-ups

The intent was roughly 1:1 work to rest ratio and to maintain rep scheme through all four rounds.  Good little metcon.

Ratna worked out with me in the garage which was surprisingly not too crowded.  Programming was from Vintage Crossfit.

Reddit USAWA Strict Press Challenge

Sunday, January 15, 2023


Basement Gym

Strict Press Pyramid Challenge

For Time:


All sets to be unbroken.  No supports (wrist wraps, belt, etc allowed).

I decided to give this a whirl and was fine for the first 20 reps.  I started to push press at 65# and bailed during the set of 95#.  Anybody who finishes is a beast.

I finished my workout with 20 pull-ups (2 reps EMOM)

Sunday, January 15, 2023

2023 International King Kong Grip Challenge

I have been wanting to fill out a set of grip implements for quite a while.  With the announcement of the 2023 International King Kong Grip Challenge, my enthusiasm was renewed and I began my search.


2.25" Crusher (FBBC) - 6"
IronMind Block (6" lift) 
Finnish Ball (Otevoima Ry) - 13"
2.5" Jug (FBBC) - 6"

I reached out to FBBC for the 2.25" crusher (not listed but 2" is $100 and 2.5" is $115) and 2.5" jug (listed at $35)

Finnish Ball is 35.00 euro plus 45.90 euro shipping.  Hopefully I can find some interested folks and buy 4 and sell 3 to save on the shipping costs.  Alternatively, I might buy the Arm Assassin Strength Shop trainer version for $25 plus $10 shipping plus $1.50 in taxes or $36.50 all in.

IronMind Block is $44.95.  Shipping was another $18, so I threw in a $32.95 hub tool to make the shipping sting less.

Getting excited.

FBBC has a great selection of interesting product.  Depending on the buying experience, I am also interested in the following:

Pro Dumbbell to build a Thomas Inch Dumbbell

Final Form Vertical Bar - Base + 1" head + 2" head = ($170).  

I could buy a barbell and pull the sleeve.  This is how the original lift was developed.  There is currently a barbell listed for $45 in my area.

Indoor Cycling

Sunday, January 15, 2022

Basement Gym



8.13 mile spin (12.2 mph; 40 minutes) on the stationary bike.  Ramp up for 10 minutes, and 10 minutes of intervals before an easy 20 minute finisher.

Run - Bench Press - Deadlift

Saturday, January 14, 2023

Home Gym



1.72 mile run (13:07/mile pace; 22:35 moving time).  Three laps around the neighborhood.  It was more of a run/walk.  Especially on the last lap.

Bench Press

5x5 at 125#


5x5 at 185-185-205-205-205

Programming was from main site for Friday, January 13, 2022.

Saturday, January 14, 2023

Indoor Cycling

It is cold in Colorado and there has been plenty of snow on the ground since we have gotten back in town.  Even in the summer time, I am a bit of a fair weather rider so it was nice to get the indoor trainer set up.

As I started playing with it, I could not get the sensor to work with IpBike and started by changing the battery which did not do anything.

Then I had the idea of seeing if it would pair with my Fenix 6 and I was pleasantly surprised to find that it did in fact connect.  The next step was fiddling with the sensor to actually show data which it did and the data seemed reasonable at 12 mph for an easy spin.

I flipped back to IpBike and was still struggling so I am going to abandon it.

After some more searches, it appears that Samsung dropped ANT+ sensor support after the S20.  That is why it worked with my S12, but not my S22.  If I want to stick with TrainerRoad, I can go back to using a computer or get a different sensor.  The Garmin 010-12843-00 Speed Sensor 2 is $35.55 on Amazon right now and would be the option for moving to a Bluetooth compatible sensor.

The upside is that if I want to continue to train on my own with an indoor ride a couple of times per week, the Fenix 6 is a no brainer solution.  It is not as intelligent or engaging as TrainerRoad, but it is also free.  $20/month plus $35in hardware is not life changing money, but in all likelihood, I will want to switch back to outdoor training in the spring.

Today I started with a 30 minute untracked ride and then another 10 minutes tracked with the Fenix 6.


Friday, January 13, 2023

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy
Crossover Symmetry


Build to 3 Rep Heavy

After some warm up sets with PVC-35-45#

65 - video

These all felt pretty good a remarkably stable.


Station 1 - 2 pull-ups
Station 2 - 8 standing biceps curl with ez curl bar - 42#
Station 3 - 1 HSPU to 2 abmats

This was intended to just work on skills and it certainly met that end.  Not a ton of volume, but good quality movement

Ab Finisher

5 degree decline 3 x 15 crunches 

Friday, January 13, 2023


Friday, January 13, 2023

Carmody Rec Center



1x500 FR
1x150 BR
1x150 BA
1x200 FR
1000 total (30 minutes)

Thursday, January 12, 2023

USAWA 2023 Quarterly Postal Events

Some exciting lifts for 2023


Dumbbell Swing - One Hand - I have played with this before
Deadlift - No Thumb - One Hand - This should be interesting
Deadlift - 2 Bars - Meh


Cheat Curl - Need to practice this.  I tweaked my biceps last time
Snatch - One Hand - This could be brutal
Continental to Belt - Not sure what to expect


Holdout - Lowered - I will really struggle with this.  May skip
Ciavattone Deadlift - Played with this before
Clean & Push Press - Standard CrossFit movement


Snatch from Hang - Should be fine except bar must dip below knees
Deadlift - 2 Dumbbells - Not sure if I want to go plate loaded or use my 100's
Pullover and Press - This does not look too bad.

5K Row

Thursday, January 12, 2023

Basement Gym


5K Row for Time:  24:40.7

Pause Back Squat - Reverse Lunge

Wednesday, January 11, 2023

Basement Gym


Warm Up

Hip Hammy


On a 20:00 Clock to Complete
Pause Back Squat (1sec) + Back Squat
4 Sets
2+2, @ 80%+
R: 2:30 b/s

directly into..

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM
R: as needed b/s

I scaled this to 135# (60% of 225# 1RM) Back Squat complex and did unweighted reverse lunges.  It was still a really good workout.

Programming from Vintage CrossFit.

2 x 2 Tiles

Rachel Wood has listed a  set of (8) 2 x 2 Rogue tiles for $200.  These retail for $380 plus tax and shipping and are compatible with the deadlift platform and econ platform which retail for $500 and $395 respectively.

The tiles are 1.5" thick and weigh 28 pounds each.  I think they will be perfect for the basement.  I will still keep the carpet, but will cover some of the other space so that I can deadlift.

Stall Mats are 4 x 6 for $50, around $2/square foot

Rogue tiles are 2 x 2 for $25, around $6/square foot

The premium price does not scare me to much.  People stack these for deficit and raised work as well.

I have been looking for a flooring solution for the basement for quite some time.  I had considered stall mats, which would still work fine.  These are preferred because they have already outgassed and will be much easier to move around compared to the 100 pound stall mats.  They could also be used in conjunction with a dedicated deadlift platform.

Deadlift Platform with 8 Rubber Tiles $579.99
Deadlift Platform Frame $289.99 on sale for $231.97
4 Pack Rubber Tiles $151.99 on sale for $151.97
Deadlift Frame with 4 rubber tiles $429.99 on sale for $365.97

I could also order (4) more from Rogue if I wanted a dedicated 6 x 8 Oly Platform.

Wednesday, January 11, 2023


Wednesday, January 11, 2023




1:30 at 3.2 mph
12:00 at 5.0 mph
1:30 at 3.2 mph



5 rounds
rest 30 seconds between rounds

Alt DB Snatch

3x10 reps
rest 1 min between rounds

Total workout around 30 minutes

CDOT Fitness Center 2829 W. Howard Place

This was my first time checking out the CDOT gym.  It is a very clean facility that kind of reminds of a nice hotel gym.  They have a locker room with showers and lockers for daily use only.  There were 3-4 people in there including me from 1200 to 1245.  I can definitely see this as my primary gym when I am working in the office.  I would like to continue to train at home and leverage the Carmody Rec Center for swimming.  As I am currently planning to be in the office 2 days/week, it does not make sense to join a gym near hear.  I will do another review of the equipment and build a bodybuilding plan based on the available equipment.  The only thing I might bring from home would be 1-2 abmats and a timer.  No real need for liquid chalk or anything else.  I would also keep a towel and some body wash at my desk along with a pair of shoes.
  • TKO dumbbells from 5-100 in 5 pound increments
  • 2 adjustable benches
  • 1 utility bench
  • 1 flat bench
  • 2 flywheel bikes
  • 2 other bikes
  • 2 recumbent bikes
  • 1 water rower
  • 1 stair climber
  • 3 treadmill
  • 3 elliptical
  • pull-up tower
  • hip extension
  • functional fitness machine
  • 4-5 selector machines
  • TRX
  • med balls
  • stability balls
  • exercise mats

Tuesday, January 10, 2023

Clean & Jerk - Metcon

Tuesday, January 10, 2023

Garage Gym


Warm Up

Foam Roll
Hip Hammy
PVC pass throughs

Barbell Primer

3 Clean Dip Shrug
3 Clean Dip Shrug High Pull
3 High Hang Muscle Clean and Press
3 Push Jerk
3 Hang Power Clean
3 Low Hang Power Clean and Push Jerk


Power Clean + Push Jerk
12:00 EMOM
Min 1-2
2 reps @ 65%
Min 3-4
2 reps @ 70%
Min 5-6
1 rep @ 75%
Min 7-8
1 rep @ 80%
Min 9-12
1 rep @ 85-90%

I used 135 as an estimated 1RM and used 85-95-105-115-125# for the power cleans and push jerks


8:00 AMRAP
Burpee Box Jump Overs 24/20”
After Each Set
*3 Power Clean and Push Jerk 155/105#

I scaled to BBJ to a 20" box and 95# for the Power Clean and Push Jerk.

I finished the round of 9 and then completed 6 of the next 12 Box Jump Overs.

It felt good to move with intensity as that has certainly been lacking in my training.  Programming was from Vintage CrossFit.  About 40 minutes total workout.

Fitness Goals 2023 v2

I thought I had a really well thought out calendar a couple of weeks ago.  Then it became filled in nearly perfectly with a couple of well timed events.

February - CrossFit Open

May 6 - Thor Strength is hosting Littleton's Strongest 2.  I was turned onto this via a Facebook post and was excited to find out it is only $35 and capped at 30 athletes.  There are various categories for the six events

Axle Medley
18" Deadlift
Yoke & Dumbbell
Farmer's Hold
Keg Carry

I registered for Division B as I should be able to manage 75, 95, 115# Overhead Axle Press, 225# Deadlift, 265# Yoke and 35# Dumbbell.  110# Farmer's Hold and 100# Keg Carry.  Division C was certainly beyond my capabilities. and Division A would not have been as good a test.

May - Garage Gym Competition

July 22 & 23 - Tough Mudder Byers - $95 for the 5K which features a 5K run and 13 obstacles.  They also have 10K, 15K and Infinity options.  Some friends from college decided to plan a trip to Denver and this would be a great way for us to get together.

August - D'Evelyn Dash

September - Littlefoot Triathlon

October - Garage Gym Competition

SLIPS - 2 Rounds Cindy

Monday, January 9, 2023

Garage Gym



Stretch - Foam roll, hip hammy, crossover symmetry

Scales - 4 x 30 seconds, these were sloppy

L-sit - 4 x 10 seconds tucked

Inversions - hold, 3 HSPU to 3 abmat, 1 HSPU to 2 abmat, 1 HSPU to 2 abmat

Plank - 90 seconds on elbows

Cindy - 2 Rounds

Pull-ups broken up 4/1 and 3/2

30 minutes total workout

India Training

Sunday, December 25, 2022

Calisthenics and dumbbell work ~ 20 minutes

Tuesday, December 27, 2022

Yoga with Lakshay's instructor who was very good and put us through a 13 pose sequence followed by static holds which he pushed to expand range of motion.  We finished with breathing exercises.  ~ 60 minutes

Monday, January 2, 2023

Gym workout with squat, bench, deadlift, pull-ups and seated dumbbell overhead press.  Top weights were 70, 60 and 90 kg.  Body weight pull-ups and 12, 14, 16 kg presses.  Finished with a one mile walk on the track.  ~45 min

Wednesday, January 4, 2023

Gym workout with front squat, overhead press and bench press with max weights of 50, 40 and 50kg respectively.  I also did some back extensions and pull-ups before heading out on the track for a walk.  ~45 minutes.

Rajpath Club, Ahmedabad

The gym at the club is pretty awesome with Hammer Strength machines and free weights.  There was a belt squat and a posterior chain developer.  The dumbbells went up to 50 kg and they had plenty of functional fitness equipment including kettlebells up to 32 kg.  The gym was full without feeling crowded.  There were about 40-50 people there including 10-15 women.  It was notable that they had (3) utility benches, (3) incline benches, (3) flat benches, (2) preacher curls, but still only (2) squat racks.  They also had (2) flat bench press, (1) incline bench press and (1) decline bench press.  It seems like arm and shoulder work are quite popular.  There was also several personal trainers working with clients.  Overall, I was very impressed.

The remainder of the club is pretty awesome as well with several badminton courts, lap pool, card room, table tennis courts, tennis courts, squash court, volleyball, cricket grounds and a turf soccer enclosure.  The food at the club was pretty good.  Members can reserve halls for events and there is even lodging available.  A membership is now pretty expensive at 50 Lakh rupees ($60,000 USD), but monthly costs are low.  Apparently this is up significantly from less than 5 Lakh rupees 20 years ago.