Friday, March 31, 2023

Clean Complex - Pull-ups

Friday, March 31, 2023

Garage Gym


Warm Up

Reverse Hyperextensions
Barbell Warm up

Weightlifting: Clean and Jerk Complex

Every 2:30 minutes, 5 Sets, Complete the following:
1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

Warmed up with 45-65-85#

Working sets
95 (70% of 1RM thruster)

This was tougher than I expected, but it was good to do some Olympic lifting.


Every 30 seconds for 20 sets
1-15 - 1 Strict Pull-up
16-18 - 2 Kipping Pull-ups
19-20 - 1 Kipping Pull-up

Vintage CrossFit metcon called for 5 rounds of 15 pull-ups and 9 clean & jerks at 135/95.  I was in no way ready for that volume.

Thursday, March 30, 2023


Thursday, March 30, 2023

Garage Gym


Warm Up

Line drills


Every 10 minutes, 3 Sets
10 burpees
400 m run
10 burpees
200 m run

This was a surprisingly difficult and much needed conditioning session.  I have been avoiding burpees and need to get some running in.  Despite the wind, the weather felt balmy at 55ish degrees and sunny.

Round 1 - 6:55
Round 2 - 6:54
Round 3 - 7:28

Programming was adapted from Vintage CrossFit which called for Every 12 min, 3 sets, 10 burpees, 200m run, 15 burpees, 400m run, 20 burpees, 600m run.  That was absolutely not happening.  I did consider 10/400/10/400, but wanted to keep a "fully" recovered rest interval.  Trained with Ratna.


Reverse Hyperextension - 2 x 10 x 30#

Weider Globes?

Being offered in Loyalist, ON for C$1400 (originally listed at C$2,000).  Per Trevor Felix description, Original paint job on the 10-40, 7.5s are warn to the metal, with some flakes of the original color.  7.5, 10, 15, 20, 25, 30, 35, 40lb pairs.  365 pounds of original globes for US$1,035 or the ballpark of $3/pound.

Interesting as the globes I bought from Nicolas look similar.  Specifically in terms of the marking and handle length and color.

Found listing through VW&E Marketplace Finds.

I reached out to the seller who was very friendly and willing to help.  My bells have 12 cm handle and globe head of 39 cm.  Trevor's are stamped one sided, others are stamped double in kilos and pounds.  His handle is 12.25 cm and the bell circumference is 42 cm so Weiders are different from the globe dumbbells I purchased.

Wednesday, March 29, 2023

Treadmill - DB Deadlift

Wednesday, March 29, 2023

CDOT Fitness Center



2 min walk
5 min at 4.8 mph
potty break
12.5 min at 4.8 mph
2 min walk

Movement Prep

Cat Cow
Face Up Scorpion
Windshield Wipers

Deadlift - DB


This was much harder than I expected.  Part of it was grip.  Part of it was expanded range of motion.  Good movement to get comfortable with.


DB Overhead Walk

3 x 35# dumbbell - 100 feet (down and back), switch hands, repeat, rest 1 minute.

45 minutes total workout

Tuesday, March 28, 2023

Bike - Bench - Grip

Tuesday, March 28, 2023

Basement Gym


Warm Up

Crossover Symmetry
Reverse Hyperextension - 3 x 10 x 25#

Bench Press (Multi-Angle Bar)


Dumbbell Press



Jug - 3 x 50# x 10 sec
Pinch - 1 x 10# x 10 sec; 2 x 15# x 10 sec
Hub - 1 x 10# x 5 sec

45 minutes total workout

Monday, March 27, 2023

Treadmill - Calisthenics

Monday, March 27, 2023

CDOT Fitness Center



0.5% incline
2 min @2.8mph
24 min @4.8mph
4 min @2.8mph


10 at 1 pull-up; 6 push-up; 6 air squat
3 at 8 back extension (15#)
5 at core (windshield wiper, bicycle crunch, crunch, windshield wiper, med ball twists)

SLIPS - Back Squat - Biceps Curl

Sunday, March 26, 2023

Home Gym



Stretch - Reverse Hyperextensions, Hip Hammy, knee lockouts, thoracic rotations, windshield wipers, goblet knee pressout

L-sit - This went poorly, tucked for 3x5 seconds

Inversions - 2x holds, 2x 1 rep to 3 abmats

Plank - 90 second hold on elbows

Scales - 20 seconds each position

Back Squat


Biceps Curl

EZ Bar


One hour total workout

Saturday, March 25, 2023

Strongman Saturday

Saturday, March 25, 2023

Thor Strength


Warm Up

Hip Hammy


Played with different hold styles.  Slipped off my back in all cases except two hands on crossbar

Carries at 160 (empty), 200, 260 pounds 

Farmer's Hold

2x30 seconds at 110
2x20 seconds at 130

Axle Clean & Press

135 fail

60 minutes total workout.  Back felt great.  I really focused on bracing and technique.  I think the longer warm up helped as well.

Friday, March 24, 2023

Bergen Shopping Addiction Scale (BSAS)

I took the shopping addiction scale and scored a 3/7 (0-3 is not indicative of an addiction).

The prompt was my online churning through Facebook Marketplace and Craigslist during any free time I find myself with.

Net spending by year:
2021 - $2,557
2021 - $1,786
2022 - $3,226 (+$2,695 vintage)
2023 - $1,127 (+$645 vintage)

The dollars themselves are not as alarming as the escalation.  It kind of feels like the national debt.  It was minimal for a period of time and then a blip in 2016 when I left organized CrossFit and built out a gym at home.  Then in 2020 I invested significantly with the pandemic moving me to a dedicated home gym.

2022 was a brutal year with a new home and plenty of room for new items:
General - Plates, dumbbells, squat stand, collars, specialty barbells, incline bench
CrossFit - First Place Plyo Boxes, wall ball, slam ball
Strongman - Farmer's Carry handles
Misc - Crossover Symmetry, DC Block, Bosu Ball, grip implements
Storage - Wall mount plate holders, weight trees, dumbbell racks, barbell holder

2023 has been just as bad considering we are only 3 months in:
General - flooring, plates
CrossFit - kettlebells
Strongman - 
Misc - OKE Bar, Fitness sled, Reverse Hyper
Storage - Mass Storage System

The only saving grace would be no CrossFit membership in 2023 (savings of $180/month = $540)

17.5 (s) - Thrusters - Rope Skips

Friday, March 24, 2023

Garage Gym


Warm Up

Reverse Hypers
Crossover Symmetry
Movement Prep

17.5 (s)

For Time:
10 Rounds of:
9 Thrusters (65#)
35 Rope Skips

This was a repeat workout for me.  I did 17.5(s) in 2017 as part of the open and logged times of 17 minutes at Aspire and 14:29 at WMCF.  Today, I finished in 16:44 and felt good about the effort.  I moved really well with all of the sets unbroken, but really long breaks during transition.  My original pacing was aiming for around 90 seconds per round, but I fell off of that on rounds 7-10.


Reverse Hypers

My back is continuing to improve and the reverse hyper is the best money I have spent in a long time.

Thursday, March 23, 2023

Clean & Jerk Complex - Metcon

Thursday, March 23, 2023

Garage Gym


Warm Up

Reverse Hyper 3x12x90#
Crossover Symmetry
Hip Hammy Flow
PVC Pass Through

Weightlifting: Clean and Jerk Complex

Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks

I worked with 65-75-85-95-105 and felt smooth and confident.  Could have started at 85 and done three sets at 105#

“Mt Juliet”

For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: 135/95lb (61/43kg)

This was as tough as expected.  I scaled to 75# and was still knocked on my ass with long breaks between movements.  I finished in 9:53 and felt really good about the effort.


Reverse Hyper 3x10x90#

Programming from Vintage CrossFit.

Wednesday, March 22, 2023


Wednesday, March 22, 2023

CDOT Fitness Center



10 minutes - Level 5

Convict Conditioning

Step 5 Full Push-ups 1x15 (goal is 1x20)
Step 5 Full Push-ups 1x15 (goal is 1x20)
Step 6 Close Push-ups 1x4 (goal is 1x5)

Step 5 Full Squats 2x30 (goal is 2x30)

Step 4 Half Pull-ups 1x5 (goal is 1x8)
Step 4 Half Pull-ups 1x4 (goal is 1x8)
Midway to top 1x3

Leg Raises
Level 3 Flat Bent Leg Raises 2x12 (goal is 2x15)

Level 1 Short Bridges 2x12 (goal is 2x25)
Level 2 Straight Bridge 1x6, 1x4 (goal is 1x10)

Handstand Push-up
Step 3 Wall Handstand 10 sec, 10 sec (goal is 30 sec)
Step 4 Half Handstand Push-up 2, 1 (goal is 5)

Rope Skips

Walking Lunges
5x10 steps

Tuesday, March 21, 2023

Reverse Hyperextension

As much as I have been trying to avoid it, I was "forced" to buy a reverse hyper.  I tweaked my back on Saturday and have been trying everything to loosen it up.  Finally, I started searching for reverse hypers on Monday.  I found a combination Titan Fitness Glute & Hamstring H-PND Combo for $425 (retail $740) and passed as it just seemed too big and most criticism is that combination devices do neither well.

Today I used the search term back hyper and back extension in Craigslist and found a Titan Fitness Economy H-PND listed for $275.  The listing had been up for 22 days and I reached out to the seller.  Taking a look, it was in perfect condition and she was willing to take $250.  I guess it had been used more by her ex than it was by her.  She was kind enough to let me test and hang out in her garage for 20 minutes disassembling it.  Getting it home, it took me about 30 minutes to put it back together and it absolutely did not disappoint.

I still do not like how big it is, but my back does feel better even after a short session of 3x12x70#.

She had already sold an exercise bike and was keeping a squat rack, bumper plates, dumbbell set and bench.

Reviewing my Facebook Marketplace saved items, I found these same units selling for $300 and $350 over the past 6 months.  Westside Scout Hypers have been selling for $400+.

Deadlift - Metcon

Tuesday, March 21, 2023

Garage Gym


Warm Up

Foam roll
Hip Hammy Flow
PVC Trunk Twist


Build to 3 Rep Heavy


Hip Thrust



For time:

4 Rounds of
400m run
10 push-ups
10 Abmat sit-ups

Finished in 15:35.  
Round 1 - 3:15
Round 2 - 7:15
Round 3 - 11:30
Round 4 - 15:35

This is a nice workout for me to test and retest.  There are not a lot of transitions and I want to continue working on my running.  As a variation, I might do a 30 second hang from the pull-up bar or grip implements instead of sit-ups.

Monday, March 20, 2023

Treadmill - General

Monday, March 20, 2023

CDOT Fitness Center



2 min walk
24 min at 0.5% incline, 4.8 mph
2 min walk


4 rounds of

2-3 neutral grip pull-ups
10 push-ups
10 air squats
rest 30-40 seconds between sets

Back Extensions


Lower Spine Mobility

3 sets of

10 Russian Twists
10 Windshield Wipers (feet on ground)

50 minutes total workout

CrossFit Quarterfinals Tests

Test 1

9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Time cap: 15 minutes

Test 2

12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Test 3

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk

*Add 1 clean and jerk after each round.

♀ 185-lb clean and jerks, 24-in box
♂ 275-lb clean and jerks, 30-in box

Time cap: 10 minutes

Test 4

20-minute AMRAP:

1,000-meter row
50 GHD sit-ups
500-meter row
25 V-ups

Test 5

21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft

♀ 155, 185, 205 lb
♂ 225, 275, 315 lb

Time cap: 15 minutes

The tests are certainly a challenge, but so is completing all five tests in three days.  The load would certainly catch up with an athlete.  They are certainly an interesting test and I will probably work in scaled version of the workouts into my training.

Saturday, March 18, 2023

USAWA 2023 Q1 Postal

Saturday, March 18, 2023

Garage Gym


Dumbbell Swing


Deadlift - One Arm - No Thumb


Deadlift - Two Bar


Strongman Saturday

Saturday, March 18, 2023

Thor Strength


Warm Up

Jumping Jacks
Hip Hammy Flow
PVC Pass Throughs

Yoke (comp will be at 265#, 60 second time limit)

Set height to hole below "G"

166# - empty carries
206# - 10's
266# - 25's

Felt pretty good, but my back felt compressed.  Did some thoracic openers and felt better

Keg Carry (comp will be at 100#, 60 second time limit)

Did some short runs of 20ish feet and the longest was 40ish feet.  Moved well

Axle Clean & Press (comp will be at 75-95-115#, 30 second time limit)

Worked with 75#, 95#, 125#.  Felt good, definitely will need chalk

18" Deadlift (225#, 30 second time limit) - did not practice
Farmers Hold (110#, 60 second time limit) - did not practice

60 minute total workout

Friday, March 17, 2023


Friday, March 17, 2023

Garage Gym


Warm Up

quick movement set up and a couple of reps


For Time:
5 Rounds of:
400m run
30 Box Jumps (24")
30 Wall Ball Shots (20# to 10')

35 minute CAP

I scaled this to 20" box jumps and used a 14# wall ball.  I still did not manage to finish under the cap.

Round 1 - 7:30ish
Round 2 - 8:30ish
Round 3 - 9:00ish
Round 4 - 9:00ish (34:30)
Round 5 - took off on Hail Mary run, returning at 37:57, did not complete box jumps or wall ball shots

This is a far cry from my last attempt at Kelly on July 8, 2015 when I finished the workout in 33:52.  All of it felt hard from the sluggish runs, to the box jumps that started testing my left calf to the wall ball shots that ended up at sets of 10/5/5/5/5 (80% of which were good reps and even the no reps had the height, but did not hit the target above the line).  It felt great to hit a benchmark workout with some old school CrossFit.

Bench Press - 5K Row

Thursday, March 16, 2023

Basement Gym


Crossover Symmetry

Bench Press


5K Row


Wednesday, March 15, 2023


Wednesday, March 15, 2023

CDOT Fitness Center


Stairmaster - Level 5 - 10 minutes

Turkish Get-ups - 25# DB - 2-1-1-1 each side

Front Squats - 40# DBs - 8-8-8

EMOM - Pull-up/Push-up

1 Pull-up
10-9-8-7-6-5-4-3-2-1 Push-up

30 minutes total

Globe Dumbbells

Nicolas Goupil (Facebook Vintage Weightlifting Swap) offered the above as:

Spare unbranded globes for sale, can ship
2x 8.5 lbs -$30 - SOLD
2x 40 lbs - $160 - SOLD
1x 45 lbs - $90 - price reduced to $80 - price reduced to $45 (4/6/2023)
1x 60 lbs - $120 - price reduced to $100 - price reduced to $60 (4/6/2023)

Normally $2/pound for unbranded globe dumbbells is more than fair.  In this case, it is a premium price.  Nicolas confirmed that the heads have been welded into the handle.  This damage and repair is not uncommon but does reduce the "collectability."  

His suspicion is that they are unbranded Gagnon or Weider.  They both used the same foundry and he recalls original baby green paint used by both brands.  He claims that a foundry in Napierville produced dumbbells for Weider, Gagnon, Atlas and other long forgotten brands in the 1950s.  While I will certainly investigate the provenance more, I am still quite excited and looking forward to this acquisition.  

The weights are actually perfect for me and it is always a plus to have a pair rather than a single.  I have come to terms that the perfect weight dumbbell for me is probably between 25 and 35 pounds.  These are on the upper end of that range, but still light enough that I can bench and military press with them.

The dumbbells are located in Quebec, so shipping would be on the order of $60 via UPS and digital payment could only be accomplished with Paypal that charges a $4.99 fee for international payments.  

The big question in my mind now is display/storage.  I want to keep them in the main gym, but not sure how stable they will be on a lip rack or straddle rack.

I am really hoping I do not come across anything interesting for a little while.  I need to give my wallet and delivery drivers a break.

These are not Weider.  Per discussion with Trevor Felix in Canada, his Weider 40 pound dumbbell head has a 42 circumference.  Well above the 39 cm circumference of mine.

Tuesday, March 14, 2023

Run - Mobility - EMOM

Tuesday, March 14, 2023

Home Gym


2.15 mile run (12:50/mile; 27:42 moving time) run around the neighborhood.

Followed by 5 min Mobility
knee lockouts
quad stretch
spine rotations
windshield wipers
squat prying

Pistol Progressions
knees together squats - could not meet depth
alt pistols to 20"

minute 1 push-ups 15-12
minute 2 kbs - 35# - 12-12
minute 3 abmat sit-ups - 12-12
minute 4 steel mace 360s - 6/6-8/8

Monday, March 13, 2023

York Buns

I rarely see comments on pricing on Vintage Weights & Physical Culture.  These buns were on the site, not for sale, but a request for information.  A member mentioned the 35s are valued between $250 and $350.  I am not sure if the $4-$5/pound is typical or if the 35s are unique.  They are cool and all, but I could not shell out that kind of scratch.

Stanley Plennert
Michael Lumanog

Listed for $325 and $300 respectively on Ebay.  No bids so far.

Colorado Strength Coalition Qualifier

2xBW Deadlift
1.5xBW Front Squat
6 nuggets in 90 seconds

Women's qualifier is slightly different at 0.75xBW OHP

At 195#, I am pretty far off these numbers

325# DL, need 390#
125# OHP, need 195#
195# FS, need 300#

I would have to improve my numbers nearly 50% across the board.  No small task.


Monday, March 13, 2023

CDOT Fitness Center



5 min warm up
6 min level 7
4 min level 5


Scales, Inversion (HSPU 1-1-1 to foam roller), Plank 90 seconds

DB Shoulder Press

5/5x25/30 - uneven presses
5/5x35 - single arm press, holding the opposite

Triceps Cable Press Down


30 minutes total

Sean Flynn (VWS) Plates for Sale

From Sean Flynn's Vintage Weightlifting Swap Post

I have amassed over 43 pairs of plates 45lbs or heavier.  Time to let some stuff go.
  • American Olympian $250 - sold - Price surprised me.  Cool plates, but not $3/lb
  • Power Image $250 ***
  • Marcy LA 45s $600 - Sold - Price surprised me, 
  • York DD $800 - Sold - Reasonable, nicer deep dishes go for $1000
  • York KG plates: 45, 10, 2.5, 1.25 $800 for set.  Will consider separating.  ***
  • Single Marcy 45 - $100 cracked - Sold  - WTF, but I do not see the crack
  • Single Schisler Eagle 45 - $100 - Sold - Reasonable.  Eagle Heads have been garnering a big premium
Can ship most of what’s listed at buyer’s expense.  Message with any questions.
Located in New Jersey.

Rogue Fitness System and Anvil Plates & Bar

Michael Garard offered the "Rogue Fitness System" along with the Anvil Bar and Plates.  The rack is being offered for $350 and the plates and bar for $195.  

Prices are fair.  45-25-15-10 plate pairs at about $1/pound plus a free bar and clips.  The Rogue rack for $350 is a great value as well.  Rogue Infinity R3 retails for $795 (plus tax and shipping).  This one also has pin safeties, two pull-up bars and the spud inc system.  Either I buy to flip or pillage the system to use as weight storage.  Or I let it go and let someone else get a good deal at $500 for a basic home gym.  I am actually leaning more and more towards the latter as I really like my Raptor Yoke and Rogue Monster Lite Squat Stands.  I am not a big fan of pin safeties.  As much as like a good deal, I might have to let this one go.

Saturday, March 11, 2023

Back Squat - Metcon

Saturday, March 11, 2023

Basement Gym / Garage Gym


Box Squat


Long time since I have box squatted.  This felt pretty good.



10 WBS (14#)
5 Knee to Elbow
10 Push-ups

This is a repeat from my on ramp at CrossFit Undeniable March 11, 2015 when I got 4 rounds + 10 reps.  8 years later, I put up 5 rounds + 6 reps.  Not bad.  The wall ball shots were still the worst part.  First 2 rounds were quick at about 1:20 each and then I slowed down to about 2:20 each round.

Run - EMOM

Friday, March 10, 2023

Garage Gym



2.25 mile (12:10/mile; 27:30 moving time) run around the neighborhood.  I did a big loop and a small loop.


I was planning on the Vintage CrossFit workout, but I calves were not having any part of the double unders.  

"Ronan" - 100 DU - 50 DB SA snatch - 100 DU - 100 WBS - 100 DU - 50 DB SA C&J - 100 DU

Instead I went with:

EMOM 12:  20# WBS
min 1-6 - 8 reps
min 7-12 - 5 reps

This allowed for a 1:2 work to rest ratio and an accumulated 88 Wall Ball Shots.  20# is still ridiculously heavy.

EMOM 12:  Pull-ups
min 1-8 - 2 reps
min 9-12 1 rep

Nice volume at 20 reps total

Rogue Mass Storage System

Nice Mass Storage System being offered by Michael Garard out in Morrison for $150.  I contacted Michael within an hour and he said that we could meet tomorrow after 1:00 PM.  Hopefully there are no issues between now and then.  I could really use some better basement storage options.

Picked this up today and could not be happier.  Pricing was more than fair considering what Rogue is charging now and shipping ($800).  This thing is heavy.  It was quite to ordeal to disassemble and load into my Jeep Cherokee.

However, setting it up in the garage, it look so choice.

Friday, March 10, 2023

Curating a Home Gym ... Museum of Physical Culture

While I am a lifter first, I am a sucker for collecting and respect all aspects of Physical Culture.  I started my journey as a bodybuilder and only began to appreciate physical culture in general when I joined a CrossFit gym.  The mentality being to steal best practices from gymnastics, weightlifting, powerlifting, endurance sports, strongman and to learn and play new sports.

My first home gym was a Diversified Products bench and 110# weight set.

My adult home gym started with a bench, barbell and bumper plates.  I then built it out for CrossFit.  Then I started adding Strongman equipment.  Most recently I have been adding grip implements.

In terms of Physical Culture, I have opportunistically grabbed interesting equipment for lack of a better word.  I was bit by the Vintage bug in 2022 and have been scouring the secondary markets for vintage plates, barbells and dumbbells.

Home Gym

Flooring -  I need some stall mats, I have those, plus tiles, gymnastics mat and fitness mat

Barbell -  I need one, I have (10) including (4) 20kg bars, (1) 15kg bar, (1) 15# bar, Multi-Grip Specialty Bar, Bandbell Specialty Bar, EZ Curl Bar, Standard EZ Curl Bar

Plates - I need 350# to accommodate all of my needs with (4) 45s, (4) 25s, (4) 10s, (4) 5s and (4) 2.5s.  I have nearly 2500# of plates in a mix of bumpers and iron.

Dumbbells - I like having 20's, 27.5's, 35's and 50's.  I have nearly 2000# of dumbbells from 1# to 100# in a mix of rubber encased and iron.

Collars - I need standard and axle collars.  I have (6) pairs of standard collars and (2) pairs of axle collars

Benches - I need a flat bench.  I have two flat benches, one adjustable bench and an abdominal bench.  I may still buy a utility bench.

Rack - I need a squat rack.  I have a squat stands and a yoke and am even considering another rack?

Cardio Equipment - It would be nice to have a treadmill, bike erg, row erg, ski erg and fan bike.  Fortunately, I only have a row erg.

CrossFit - It is nice to have abmats, jump ropes, kettlebells, parallettes, jump boxes, rings, climbing rope, wall balls, pull-up bar, weighted vest and slam balls.  My quantities are pushing what is reasonable.

Strongman -  I love having Atlas stones, sandbags, axle bar and farmer's carry handles.  I do not need any of this.

Martial Arts - It has been fun to play with the steel mace, battle rope and Bulgarian Bags.

Misc - This innocuous category has gone a little nutty.  I think everybody should have a clock, decorations and bands.  I have pushed boundaries with some unitaskers and flexible items.  

Storage - Another place where one could go nuts.  I would argue that a basic mass storage system would meet everybody's needs


My Vintage Iron is consists of Olympic weight plates (2" hole), Standard weight plates (1" hole) and Dumbbells.  Olympic plates are represented by York, Billard, Universal, Schisler, International, and Bell Foundry Plates.  Standard plates are represented by Iron Man, York, Hollywood Healthways and Rocky Mountain Foundry.  My dumbbells are limited to York roundhead dumbbells.

If I came across them, I would not hesitate to purchase most vintage plates manufactured in the USA and around the world.  I would find room for them, if I came across Zuvers, Jackson, Eleiko, Berg, Paramount, Thor, Lou Ferrigno, Viking, Cougar, Ivanko chrome, Troy and others.  I am not looking to expand my standard weight plate collection unless I found something particularly interesting.  I would like to have York Bun and any manufacturer of globe dumbbells, but those are increasingly difficult to come by.  In the modern era, I like Iron Grip and Pro-Style dumbbells.

Sorinex, Stark Center and some private collections are very impressive.  I would have to add anvils and other implements like shot loaded dumbbells and barbells.  Until I get a 10,000 square foot space, that is an impossibility.

Thursday, March 9, 2023

Deadlift - EMOM

Thursday, March 9, 2023

Garage Gym


Warm Up

Foam Roll
Hip Hammy
Romanian Deadlift


Build to 3 Rep Max

Warmed up with 135, 185, 225, 255.  Completed 3 reps at 275 and 285.  Had a little more in the tank, but not much.


minute 1:  8 Deadlifts @65% of 3RM - 185# (good weight moved well)
minute 2:  8 Box Jumps 30" (scaled to 6 Box Jumps at 27")
minute 3:  Max Strict Handstand Push-ups (scaled to 5 Box Hand Stand Push-ups)
minute 4:  Rest

This was a great EMOM with roughly a 1:1 work to rest ratio.  I felt like I moved well and worked on skills that I usually do not.  Programming was from Vintage CrossFit.

Wednesday, March 8, 2023

HiTechPlates and more secondary market goodies

I came across some interesting technique plates.  These were originally listed for $100 for (4) 10 pound plates which I thought was high side reasonable.  The price was dropped to $90 and now $80 and I had to reach out to the seller.

HiTechPlates have been around for a while and per the website Mark Rippetoe was among their first customers.  Retail through American Barbell is now $176/pair.  Shipping would be another $20.  These are PowerMax branded and obviously much older.  At any rate $2/lb for weights is not ridiculous if I want to sell them down the road.  Purchased 3/9/2023.

The seller, Amber Hale, also listed a Rage Fitness sled, which is nothing too special.  Retail from Amazon is $70.  If she has the straps for it, I might try to make a deal at $100 for everything.  Otherwise, I would be hesitant to buy the sled by itself.  Straps on Amazon are going for $30 and a waist belt would be another $15.  I would be better off just buying new.  Purchased 3/9/2023. He had straps and some clips, but the weight holder was not bolted down.  Still worth the $20.

Next, on a vintage note, Rob Ert had some York 2.5's for $10. I tried to get both pairs, but will probably only manage one.  Unfortunately, shipping will cost as much as the plates, but still a good deal for me as I have not been able to find these locally.

Finally, Jesse Rome has the Kettlebells I have been looking for.  He has 35, 53, 62, 70 and 80 at $1/pound.  I am interested in at least the 53 and probably the 70 also.  He has a mix of Rogue Fitness and Rep Fitness equipment that is well worth $1/lb to me.  The 70 and 80 look like Rogue Powder Coat which retail for $120 and $125 (tax and shipping would be another $140).  The Rep 35 and 53 are now $70 and $100 retail (free shipping).  The Onnit 62 runs $100 plus shipping.  We will see what he as available if he replies.  When I arrived, he still had the 35-53-53-70-80# kettlebells.  I opted to take a 35 & 53 for $90.  I was tempted by the Rogue 70#, but ultimately passed.  I am not strong enough to benefit from it.  Interestingly, the new kettlebells do not quite match my old Rep Fitness Kettlebell.  They have more of a matt finish and a larger diameter handle.  The 35 will still pair up nicely for 2 kettlebell movements.  I am still keeping an eye out for 10kg (22#) to 12kg (24#) to use with my E-Maxx.

York Roundheads - Family Photo

I finally got the gang together for some family photos.  Everybody was in the same room and had eyes front.
  • Top Row - 40-40-45-50-50-50
  • Second Row - 55-60-60-65-70-75
  • Third Row - 80-85-90-95-100-100
  • Fourth Row - 30-30-25-25-20-20-15-15-10-10
  • Front Row - 8-8-7-7-5-5-4-4-3-3-2-2-1-1-1
Long lost relatives

6-6 on the way from Vintage Weightlifting Swap
35-35 on the way from Vintage Weightlifting Swap

Still on the lookout for

9-9-12-12-45-55 (possibly 65-70-75; not trying to pair up 80-85-90-95 unless I stumble across something)

The set that is in progress began with the pick up of 20-20-25 via Facebook Marketplace in January 2022.  I was hooked quickly and found several more locally over the next six months.  Since July 2022, I have been trading and purchasing via Vintage Weightlifting Swap.  I grabbed the heavies in an October 2022 local purchase.  Since then, the pickings have been slim and I have been paying collector prices to fill in gaps.

It is a mix of Pre-USA, USA stamped, blues.

Thanks to Cholo Herrero, Ben Beaulieu, Bruce Victor, Joshua Kost, Michael Lumanog, Rob Ert and Jayson Basanes for all of your help.

March 17, 2023 - Arrival of 15s, 35s

Breaking up the Family

I ended up liquidating my dumbbells and now have 1-40 set plus 50's, plus a single 60 and 75 that I will likely sell (SOLD 9/22/2023)

September 15, 2023 - Complete less 45s


Wednesday, March 8, 2023

CDOT Fitness Center


Treadmill (0.5% incline)

2 min walk
12 min at 5.0 mph
6 min at 4.8 mph
2 min walk

DB Bench


DB Curl


Walking Lunges


12 steps

35 minutes total workout

Tuesday, March 7, 2023

Squat Snatch - Metcon

Tuesday, March 7, 2023

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy
Crossover Symmetry
PVC Pass Through

Squat Snatch


Snatch - One Arm (R/L)




7 Burpee to Target
8 DB Box Step Over (20" - 35#)
7 Toes to Bar

I managed 3 Rounds + 7 Reps.

Round 1 - 3:15
Round 2 - 3:45 (7:00)
Round 3 - 4:00 (11:00)

Programming from Vintage CrossFit which had a 14-8-14 rep scheme with 24" box and 50# dumbbells for males


Monday, March 6, 2023

Garage Gym


DB Swing (reps performed on both R/L)

1x65 - Olympic DB Handle

Deadlift - One Hand (No Thumb, R/L)

135# (had a hard time stabilizing this one)

Deadlift - 2 Bar


New Wrist Wraps

I first purchased wrist wraps on October 6, 2015.  I purchased primarily based on price, but really fell in love with them and used them on a regular basis.  My primary pair started to be less supportive 7.5 years later and I did not hesitate to buy another 2 pairs.

I will keep a new pair in the Garage Gym and keep the second 2015 pair in my gym bag that I use when I go to commercial gyms or competitions.

6lb York Roundheads

For whatever reason, the desire and money curves intersected and I grabbed a pair of 6 pound York Roundheads from Rob Ert on Vintage Weightlifting Swap.

The prices seem like high end market prices.  The 2, 4, 7, 8 should go for $5/pound.  I was willing to pay $10/pound for the 6s.  

I would pay $7.50/pound for 12s and $15/pound for the 9s.  These prices do seem asinine to me, but the heart wants what it wants.

Completing the set at these prices would take:
  • 9s - $270
  • 12s - $180
  • 35s - $105
  • 45 - $70
  • 55 - $80
  • 65 - $100
  • 70 - $110
  • 75, 80, 85, 90, 95 will be tough as these are hard to ship and I am not even sure if I want them anyway.  Rarely used, fragile and would prefer urethane coated Iron Grips.
Roundheads for sale. Pittsburgh, PA. All are pre-USA except one of the 15s which is USA stamped. All are straight with tight heads except one of the 50s, which is bent. 

2, 4, 6, 7, 8 message and we’ll workout a price
5, 10, 15, 30, 40, 45, 50 are $1.50 a pound plus shipping
55 are $1.75 a pound plus shipping 
65, 70 are $2 a pound, pickup only
90 are $2.50 a pound, pickup only