Metcon

Friday, September 29, 2023

Garage Gym

1500

Warm Up

Jumping Jacks

Crossover Symmetry

Hip Hammy Flow

Metcon

AMRAP 12

1 rope climb

3 front squats

3 push presses

1 rope climb

4 front squats

4 push presses

1 rope climb

5 front squats

5 push presses

1 rope climb

6 front squats

6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

I scaled this to 75 pounds and was still on the stuggle bus.  I go to the round of 9 and finished 2 of 9 push presses for 84 total reps (7 rope climbs, 42 front squat, 35 push press).  Ratna trained with me and substitued 3 ring rows for rope climbs and used dumbbells for the front squat and push press.

Pool Swim (1000 yards)

Friday, September 29, 2023

Carmody

1200

Pool Swim

1x500 FR

1x100 BR

1x100 BA

1x300 FR

--

1000 yards total (30 minutes)

Anand's Gym featured on Carp's Gym

Definitely enjoyed seeing Anand's home gym with excellent commentary and discussion from Carp.  

Accessories pretty standard and slightly over the top.  Nice tip on the Banana Grips.

Nice call on the AC.

Love the Abmat Roo box

Glute Ham Roller - Multiple vendors $85-$130 (Vulcan to Sorinex)

Great set of barbells including specialty bars (Kubuki Kadillac & Rogue Transformer)

Nice rack. Not cluttered with unnecessary attachments.

Appropriate amount of weights.

Rogue Ballistic Blocks

Oak Club Wessey - Square Tube

Great Benches.

Smart play on dumbbells (10-50 in 5 pound jumps; 50-100 in 10 pound jumps) - Urethanes kick ass.

Kettlebells Kings,

Concept 2 Rower

Kabuki Kratos

Treadmill

Titan Belt Squat - Squat Max

My gym is certainly more cluttered with strongman equipment and functional fitness items.  Cardio is pretty similar.  Powerlifting set up is similar.

Great equipment selection and organization.  Very engaging commentary and discussion.  It is nice to have a comfortable space with temperature control, entertainment, and premium equipment where you need it.  Very cool that the accessories can be used for a variety of movements.  I will have to do some homework on ballistic blocks.

USAWA Deadlift Dozen Plus One

Thursday, September 28, 2023

Garage Gym

1100

Warm Up

Reverse Hyper

Hip Hammy Flow

RDL

Deadlift Dozen Plus One

These lifts are being contested at Clark's Gym and a hybrid competition is offered, but lifts must be performed October 21 and 22nd.

1. Deadlift Heels Together - 245, 265, 275 (record is 502)
2. Deadlift Two Bars - 270, 290, 300 (record is 380)
3. Deadlift Fingers, Index - 105, 115, 125 (record is 185)
4. Deadlift Fingers, Little - 105, 110, 115 (record is 100)
5. Deadlift Fingers, Middle - 115, 135, 145 (record is 309)
6. Deadlift Fingers, Ring - 105, 115, 125 (record is 145)
7. Deadlift, No Thumbs, Left - 135, 145 (record is 170)
8. Deadlift, No Thumbs, Right - 135, 135 (record is 175)
9. Deadlift, One Arm, Left - 145, 150 (record is 300)
10. Deadlift, One Arm, Right - 145, 150 (record is 314)
11. Deadlift, Reeves - 135, 175 (record is OPEN)
12. Hack Lift - 135, 185, 225 (record is 424)
13. Jefferson Lift (Straddle Deadlift) - 225, 275 (record is 441)

I was actually quite pleased that I could crank through these in under two hours, but it was definitely neurologically challenging.  I was just going through the motions on the Hack Lift and the Jefferson Lift.  

I had originally planned on doing these some of these lifts and following it with a metcon, but I decided to crank through them.  

Crazy Gym Sale

Kyle Baker is cleaning house

• Rogue Urethane Dumbbells - 10-150 in 10# increments (2400 pounds total) - $3000 ($8,240 retail) - Scooped by Michael Lee and being flipped for $5700
• Calibrated Steel Kilo Plates - 4x25, 4x20, 2x15, 2x10, 4x5, 2x2.5, 2x1.25, 2x0.5, 2x0.25 - 259kg ($1465) for $750 - Scooped by Seth Walker and being flipped for $2,550
• Calibrated Bumper Plates - 4x25, 4x20, 2x15... - 255kg ($2210) for $1000 - Scooped by Michael Lee and being flipped for $2000
• Assault Air Runner ($2,999) - $1250
• Specialty Barbells - Cambered ($335), Safety Squat ($445), Duffalo ($495), Trap Bar ($395) - $300 - Lucas Grant? just saw the cambered bar listed for $315.
• Hi Temp Bumpers - 4x45, 2x35, 2x25, 2x15, 8x10 - 410 pounds ($963) for $400

The items were all pending within an hour.  Lucky lifting for somebody.  There is stuff in the pictures that is not listed.

In terms of discount from retail, the best deal was the dumbbells at 64% off, but how many lifters can move the 150s.  I thought the calibrated plates were outstanding, but in retrospect, they were roughly 50% of retail.  The air runner was 59% off of retail.  The Hi Temps at $400 were 59% off of retail.  I did the math on the barbells and that amounted to $1670 worth of barbells for $300 assuming they are all Rogue (the trap bar and safety squat bar certainly are; the duffalo might be a Kabuki which would but it at $620 instead of $495).

Current retail Rogue pricing is $13.6K plus another $1K in tax.  Shipping would be free.

Strongman Tuesday

Tuesday, September 26, 2023

Thor Strength

0800

Warm Up

Hip Hammy Flow

Sandbag to Shoulder

6x75

6x75

3x100

3x100

2x125

1x125

2x125

Moving well today.  A lot of it is technique and getting comfortable under the bag.

Trap Bar Deadlift

6x150

6x150

3x240

3x240

2x290

1x330

1x330

1x330

Core Finisher - 5 min

Push Up Finisher - 10-8-6-4-2

60 minutes total workout

Rage Fitness Soft "Atlas Stones"

Jason Papazian listed these on Facebook Marketplace for $2/lb.  The 50 and 75 sold quickly.  The 100 and 125 have been reduced in price.

100# initially $200, then $175, now $150 ($1.50/lb).

125# initially $250, then $225, now $200 ($1.60/lb).

He was doing both 100 and 125 for $350 and is now doing both for $300 ($1.33/lb)

These retailed for $200, $215, $245 and $250 respectively for 50, 75, 100 and 125 pound implements and they actually went up as high as 250 pounds.  They have been discontinued, but stock still shows up on secondary websites.  Dynamax still makes them but are $245 + $55 shipping for the 100.  (50, 75 are $200 and $220 respectively).

I am tempted to offer $120 on the 100 pounder which would be a good weight for me to do a lot with.  I would use it for carry, stone to shoulder and stone over shoulder.  However a sandbag would be more practical and cheaper.  The upside to these is no messy sand to deal with.  The downside is how sturdy is the shell.  May not work out well on concrete.

For comparison a 100 pound sandbag would cost $95 from Cerberus, $80 from Rep and $90 from Rogue (not including shipping and fill sand).

100 pound deadball from Titan is $140 and from Rogue $266.

Sandbags are typically 16" in diameter and height at 7.5" for a 100 pounder.  These beasts are 22" in diameter.  Typical med ball is 14" in diameter.

Seems to be a reasonable seller.  He flipped some calibrated Rogue plates and has some specialty barbells for sale as well.  

I ended up grabbing the 100 pounder after testing both at Jason's gym.  I was able to lap the 125 pounder, but really do not want two of these.  He has a great strongman setup in his garage with premium Mike Bartos equipment, large tires, stones, tank, yoke, farmer's carry handles, loading platform and plates occupying 1 bay of a 3 bay garage.  Jason is a nice guy and was parting with these as he now has a full set of concrete stones plus the stone of steel.  Unloading it from the car seemed heavier than testing it in his garage.  That the is the pro/con of training around other people.

Gym Junkeys distribution prices:

50 - $200

75 - $215

100 - $245

125 - $250

150 - $305

175 - $380

200 - $400

250 - $450

Does not include shipping, which should be at least $50 up to a certain point.

Misc Equipment

I have acquired a smattering of small items the past couple of weeks.

Plate Dividers - Titan Fitness (New) - $65 - These arrived and installed OK.  They are not very tight, but should make it easier to grab 10 and 15 pound plates out of the stack and utilize the full 43" width

Utility Bench - Unbranded (Facebook Marketplace) - $20 - This is a nice little bench.  The use case is still TBD, but for seated dumbbell work it is much easier to maneuver than a full size bench.

Indian Clubs - Onnit (Craigslist) - $40 - These 10 pound clubs are too heavy for me to do any flow work with.  I am considering getting some lighter ones between 2 and 5 pounds, but do not want to pay retail.  If I buy a lighter pair, I will sell the 10 pound clubs.  Retail from Onnit is $83.90.

Onnit - 5 lb pair - $43.90 plus shipping

Revolution - 3lb pair - $139

Logest - 2 lb pair - $27.99

Logest - 3 lb pair - $33.99

Bench - Grip - CFA

Sunday, September 24, 2023

Home Gym

1100

Bench Press - 3x3

8x45

8x95

6x115

3x135

3x145

3x150

3x150

Grip Tests

2.25 inch crusher - 97.5# (left)

Block - 23.5# (left)

Finnish Ball - 32.5# (left/right)

2.5" jug - 90# (left)

CFA

Basketball Throw - 37' (last time was 51' but I think we measured wrong)

Pull-ups - 2 (last time was 2)

Shuttle Run - 12.23 (last time was 11.87)

Modified Sit-ups - 38 (last time was 30)

Push-ups - 17 (last time was 18)

One Mile Run - 9:03 (last time was 9:44)

Overall a good improvement in sit-ups and running and maintaining on pull-ups and push-ups.  Shuttle run was significantly slower.  I am going to use the basketball throw as a true benchmark.  It is hard to believe that I am throwing it 5 yards less than before.  Last test was 4-23-2023.

Strongman Saturday

Saturday, September 23, 2023

Iron Titan Gym

1000

Warm Up

Hip Hammy Flow

Reverse Hyper

Sandbag Squat

8x75

7x75

3x100

3x100

1x125

2x125

1x125

Deadlift

6x164

5x214

2x264

2x264

2x284

2x284

Frame Carry (Dry Dock Timber)

6 runs at about 25-30 feet each run

About an hour total workout.  Still having a little bit of a hard time fitting in. There are some serious strength athletes that train there.  Still a lot of fun.

I will continue to pop in and try to play with something new every time.

Metcon

Friday, September 22, 2023

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

2023 Games test: “Intervals”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

I scaled this to 21-15-9-21-15-9 using a 20" box for the box jump-overs and burpee box jump overs.  The first series took me 11:05 and I took a 2 minute rest per the first tier scaling option.  Starting back up at 13:05, I opted for 6-9-15 which was roughly the beginner rep scheme and finished the workout at 21:25 (8:20 for the second set).

This was a great workout for me and a very good test piece that I would like to repeat in the future.  Programming was from CrossFit main site 230920.

I am still challenged by my the congestion in my garage gym and something really needs to give.

Concept2 Ski Erg

Concept2 Ski Erg for sale in Lakewood for $800 (Sarah McGravni).  It appears to include the base and is in good condition.  I have been interested in one for a while, but have hemmed and hawed for a couple of reasons.  

• They are large items
• I already have one cardio piece

Retail from Concept2 is $850 for the ski erg, another $220 for the base, $100 for shipping and $50 for tax which puts a buyer right at $1220 to the door.  $800 is a fair price and if I decided that I was not using it enough, I could likely sell for $700 without much trouble.

I would use it to train for Hyrox and also as an alternative to setting up my Concept2 rower which has a similar foot print when not in use, but a larger foot print when in use.

I have near zero interest in a treadmill and some interest in an Echo Bike or Assault Bike which can usually be found for between $500 and $600.  Bike Erg from Concept2 is $1100 (shipping and tax is probably another $150) and I have not seen many on the secondary market (UPDATE, one was listed 2 days ago for $900).  The Bike Erg is only 68 pounds versus the Echo Bike which is pushing 123 pounds.

I ended up meeting meeting the seller at a nearby Walmart and the erg was in great shape and only had 198,692 meters (17:26).  She had organized all of the hardware and the only thing not included was the manual and the torx driver.  If I want one, I could purchase from Concept2 for $2.90 plus shipping.  Turn out that I knew her from the rooms and could trust that the rower was received as a gift during Covid and she is selling because it is collecting dust as she has two gym memberships.  It took less than 15 minutes to assemble and will be a great addition to the gym.

Vintage Olympic Weights

The time has come to thin the herd which includes 835# of Plates.  I listed the above 315#.

If I am successful liquidating I will be down to 310# of York, plus 90# AFA Falcons, plus 70# Bronco's painted Billard/BFCO, plus 30# International, plus 20# USA for a total of 520#.  That being said, there is no harm in having 3 sets of 45s plus 2 sets of change (25-10-5-2.5) = 440#.

York Plates (310#)

45x2 keep

35x2 keep

25x2 keep

10x4 keep

5x10 keep

2.5x4 keep

Billard (140#)

45x2 sell

25x2 keep (Bronco's)

AFA Falcons (90#)

2x45 keep

Schisler (90#)

2x45 sell

Universal (90#)

2x45 keep

International (75#)

45x1 keep

10x2 keep

5x1 keep

2.5x2 keep

BFCO (20#)

2x10 keep (Bronco's)

USA (20#)

2x10# ?

With the potential pick up of some more Universal Weight Plates, I am starting to shift my goal to possible completing another set.

Set 1 - York - 100%

Set 2 - Universal - Need 2x2.5; Skipping the 2x35

Set 3 - International - Need 45, 2x25, 1x5; Skipping the 2x35

Set 4 - Billard - Need 2x10, 2x5, 2x2.5; Skipping the 2x35

Maybe I could swap these around to make full sets?

Thor Strength Showdown - CANCELLED

I had started training for the Thor Strength Showdown and even 12 weeks out it was slow going and I was nervous.

Event 1 - Trap Bar Deadlift & Carry - 420# (I tested up to 335# and it was heavy)

Event 2 - Log Press - I could not break 165# off the ground.  With a barbell I was at 115#.

Event 3 - Flip, Carry , Drag - Untested, but some days I struggle to lap 125#

Event 4 - Conan's Wheel - Untested carry of 400# implement

Event 5 - Sandbag Squat - Felt good at 100#, but could only do single reps at the starting 125# weight

With my Iron Titan membership going through at least October 11th, I will continue to work on these events and some of the other toys.  I definitely need to continue to work with heavy weights at near max effort to develop overall core stability and strength.

Metcon

Wednesday, September 20, 2023

Garage Gym

1930

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

AMRAP 18

10 air squat

5 push-up

1 pull-up

30 sec rest

I was pleasantly surprised to get through 15 rounds and moved well the entire time.  That is great volume for me in a relatively quick workout.  150 air squat, 75 push-up and 15 pull-up.

Unloading York Equipment

A local York legend and transplant from the East Coast is starting to move some items from his personal collection.  Unfortunately (or fortunately) I am not in the market for any of it.  Original listing was around September 20th, 2023).

While it is a cool piece of history to own some Iron Islands.  I am out at $3/pound which is well below market value.  I would sooner own Rogue Arnold plates.  

The 45kg and 100lb do not interest me as they are too heavy for me to move around and really only useful for USAWA lifting.  

The dumbbells were really enticing.  First they are all Pre-USA stamped which is awesome.  Second the $5000 price point is very reasonable.  The smalls (1,2,3,4,6,7,8,9,12) would conservatively price to $1100.  The 5-50 would conservatively go for $1.50/pound or $825.  The 55-90 would go for $2/pound or $2320.  The 95s could command $570 and the 100s could command $800.  The (3) racks could go for $500 each.  All in, you are talking $7,115.  Not to mention that I have not seen a full set offered in Colorado.  In the country, I have only seen full sets come across the block about once a year.  Definitely a premium find for some lucky individual.

Pre-USA Marked York Roundheads - $5,000 (reduced to $4,750; 10/16/2023 reduced to $3,995)

I’m selling my complete collection of York, Roundhead dumbbells. These are pre-USA marked. Set includes 1 to 10 pound pairs, a pair of 12 pound dumbbells, and  pairs from 15 to 100 pounds in 5 pound increments. Heads are tight. Handles on 90’s or 95’s are a little bent, but can be straightened. All but 95’s have been repainted. Included, are three legend fitness dumbbell stands. Will not sell individual sets.

These are rarely in complete sets and very hard to find outside of the East Coast.

York 100 pound pair - $750 (reduced to $675)

I’ve got a pair of hundred pound, York barbell single sided powerlifting plates. These have a very find milling on their backs. Local pick up strongly preferred.

York 45kg Pair - $750

A beautiful pair of 45 kg single sided powerlifting plates. These plates typically come in gold or black. As you can see, these are black what makes them even more unique is that the backs are smooth not milled. York did not mill plates when the plates were within tolerance from the foundry.  no cracks some marks from wear and tear over the years and perhaps a little bit of surface rust. 

York Iron Island 45s - $1,250 (pending within hours)

I’m selling a pair of Iron Island Olympic plates custom made for the late Ken Leisner‘s Iron Island gym by York Barbell.  Only a few hundred pair of 45s were made for the gym. These plates have been repainted, and are milled. Have not decided on whether I will ship or not. If I do prices exclusive of shipping costs

Legacy Fitness Plate-Loaded Seated Calf and Leg Extension - $1200 (calf raise still available for $600)

Selling the Plate-Loaded Seated Calf

MODEL #3119.

I had it made for me a few years back and they have only seen use in my home gym. $600. New the Calf Raise is over $1000.  Leg Extension is sold.

Pool Swim - Bench

Tuesday, September 19, 2023

Carmody

0800

Pool Swim

500 FR

100 BR

100 BA

100 FR

100 BR

50 BA

Total - 950 yards (30 min) - First pool swim in a long time.  I was crap swimming without a wetsuit.

Bench

3x12

100

105

105

King Kong Grip Challenge Tests

Gym Inventory

My wife started talking about moving and I started getting anxious about another gym move.  I have really enjoyed the spaciousness of a garage bay and slice of an unfinished basement and have expanded accordingly.

My $5,500 gym that was moved in Summer of 2021 has ballooned to $12,000 + $3,000 in vintage weights.  That number needs to come down.

Primary Gym Equipment:

• Basics - $5,000 (flooring, barbells, weights, dumbbells, rack, collars, bench)
• Cardio - $1,000
• CrossFit - $1,000 (kettlebells, med balls, plyo boxes, pull-up bar, misc)
• Strongman - $1,000 (yoke, log, axle bar, stones, sandbags, farmers carry)
• Misc - $4,000 (storage, large accessory, dc blocks, OKE, timer, decorations, misc)

Vintage:

• Olympic Iron - $1,000
• Standard Iron - $200
• Dumbbells - $500
• Misc - $200

Mentally, I want to be back in the $10K range for the complete gym.

Proposed Primary Gym Equipment ($8,500):

• Basics - $3,000 (40% cut)
• Cardio - $1,000 (OK)
• CrossFit - $1,000 (OK)
• Strongman - $1,000 (OK)
• Misc - $2,500 (40% cut)

Proposed Vintage ($1500):

• Olympic Iron - $500 (50% cut)
• Standard Iron - $200 (OK)
• Dumbbells - $600 (OK)
• Misc - $200 (OK)

One of the problems is that I still have a want list including Thompson Fatbells and another cardio piece (Bike Erg or Row Erg).

Goodbye Heavy York Roundheads

I have been struggling with my increasingly unused and incomplete roundhead collection.  I haven been purchasing pairs as I could find them locally and via Facebook swap group and then took in a big haul of 1050 pounds for $1200 about a year ago.  I needed a 45, 55, 65, 70, 75, 80, 85, 90, 95 to finish the set.  But then...

I sold the 100's for $800 a few months ago.

I decided to list the 80, 85 and 95 for $2/pound on Facebook Marketplace and got a lot of interest.  I eventually sold 680 pounds for $1360 (Friday morning).  My return on the 1050 pounds I bought was complete, with some money made in the process.

The buyer was planning to blob them.  Keeping a set for himself and flipping the other half in the secondary marketplace. I was actually surprised when I saw them for sale Monday morning for $1000 (about $3/lb) for the 10 blobs weighing about 340 pounds and then marked pending within hours.  I feel like I missed out on an opportunity, but am happy that the seller was happy.

For his end, he probably took them to a machine shop, spent maybe $100 and had a near full set for himself for less than $500.

Interestingly, the last time I sold a spare 40 pound roundhead, the buyer was a climber who intended to blob it.

In all likelihood, my 60 and 75 pound roundheads will go that way as well.  (UPDATE 9/22/2023 - Sold 60 and 75 pound dumbbells for $270)

Now, would like to finish a 1-50 set when I find a pair of 45s, but I am not in any hurry.

Strongman Saturday

Saturday, September 16, 2023

Iron Titan Gym

1000

Warm Up

Hip Hammy Flow

Reverse Hyper

RDL

Deadlift

6x155

3x245

3x245

3x245

1x295

1x295

1x295

Sandbag Squat

5x100

5x100

5x100

5x100

1x125

1x125

1x125

1x125

Moving well with the 100 and good progress at 125#

Overhead Press

8x45 strict

5x95 strict

5x95 strict

2x105 strict

2x105 strict

2x115 push press

2x115 push press

70 minute workout

Met Jeremy and the crew.  There were about 15-20 people in the gym training frame carry, yoke press, sandbag to shoulder, powerlifting and farmers walk.  Overall, a really fun bunch.  It will take a little hanging around to get used to the flow and meet some more people by name.

Rogue Calibrated Pound Plates

Full set 0.25 to 45 plus (7) pairs of 55s is 2450 plus shipping and tax which could be another $840 without a shipping deal was offered for $1750 on Facebook Marketplace.

The buyer is flipping (3) pairs of 55s for $250 each or $750 for all three.

55 pound pair from Rogue is $285 and shipping and tax is another $100.

Thank goodness I am in a paring down phase or I might have grabbed a set.

Squat - Metcon

Friday, September 15, 2023

Garage Gym

1230

Warm Up

Reverse Hyper

Hip Hammy Flow

Crossover Symmetry

PVC Pass Through

Squat

5-5-5 Overhead Squat

3-3-3 Front Squat

1-1-1 Back Squat

Programming was from CrossFit main site during Adrian Bozman's week of programming.

OHS 35-40-45

FS 95-115-135

BS 155-175-185

All of the weights felt good.  I tried using the vintage York squat stands.  They do work, but you cannot go crashing back into them.

Metcon

 “Future Sound”

6:00 minute AMRAP

3-6-9-12-15-18…

American Kettlebell Swings 70/53lb, (32/24kg)

Burpees

This was from Vintage CrossFit and I scaled to 35lb kettlebell.  I got through the round of 12 and was quite pleased with myself.  Total of 30 kbs and 30 burpees in 6 minutes.

Pull-up Finisher

I need these, so I did singles on a 40 second interval for 8 total pull-ups.

60 minutes total workout

Strongman Training

Thursday, September 14, 2023

Iron Titan Gym

1300

Warm Up

Hip Hammy Flow

Reverse Hypers

Trap bar Deadlift

8x135

5x225

3x315

1x405 - fail

1x365 - fail

1x335

1x335

1x335

Sandbag Squat

5x75

5x75

3x100

3x100

1x125 - fail

1x125 - fail

Yoke Press

Warmed up with empty barbell

Could not break 165# yoke off the ground

50 minutes total workout

Iron Titan Gym

I decided to start a monthly membership at Iron Titan train for the Thor Strength Showdown.  I have talked to people who train there and have followed their social media.  

The gym truly has no shortage of strongman equipment from logs, yokes, sleds, circus dumbbells, stones, tires, frame carry and a smattering of odd objects.  There is half a dozen power racks and platforms.  Upon entry there are dumbbells and some machines including GHD and Reverse Hyper.  They also have three competition benches.  Overall it is a really gritty old school feel.  On a Tuesday afternoon, two other athletes were training, both of whom were obnoxiously strong.  I felt a little outclassed, but that is the beauty of strength training.  I am only competing with myself.

I am worried about the C Division for the Thor Strength Showdown.  I could not do a single rep with the loads in question and only have three months to prepare.  It might be ugly.

Box Pike Push-ups - Metcon

Tuesday, September 12, 2023

Garage Gym

1215

Warm Up

Foam Roll

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Handstand Push-Up Progression

Every 2:30 x 6 Sets

6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)

I managed 3 reps of feet pike hspu every round for 6 rounds.  It was good to get inverted.

Metcon

“Concrete Schoolyard”

10 minute AMRAP

30 Double Unders

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..

Dumbbell Load: 50/35lb, (22/16kg)

Box Height: 24/20″

I scaled this to 50 single unders per round.  I did the progression of 2-4-6-8-10 on the dual DB box step overs and used 35# dumbbells and a 20" box.  For wall walks, I did 1 partial wall walk per round.  

I managed 4 rounds + 50 DU + 6 DB box step overs in 10 minutes.

It felt really good to add some intensity to my training with a metcon.  Programming was from Vintage CrossFit and suited me well.

Equipment

I took the time to clean up the Titan Fitness Farmer's Carry Handles that I recently bought.  I hosed them down and wiped down some surface rust.  Then I removed the tape from the handles and cleaned them up with Goo Gone, PB Blaster and a wipe down of 3-in-1 oil.  I want to replace the "quick" pins with screws for securing the handles. Primarily for the aesthetics of a cleaner look.

Garage Gym Competition - Training Tip

Just had a training tip posted on the GGC!  It is not earth shattering, but certainly fun to put my thoughts out to a broader audience.  Time to brainstorm ideas for future articles.

Littlefoot Triathlon 2023

Fenix 6 Data:

SWIM:  819 yard (22:14.8, 2:43/100 yards)

T1: 2:15.9

BIKE: 8.87 miles (37:12.3, 14.3 mph)

T2: 1:17.2

RUN:  3.11 miles (35:45.3, 11:30/mile)

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1:38:46

I woke up at 5:30, weighed in at 197.6 (9 pounds heavier than last year) and started getting ready.  I was a little constipated but pooped twice at home, had an Imodium and then a good bowel movement at the port-o-let on site.

I arrived around 6:30 and felt like I was the last person to park and set up transition.  I set up and then grabbed my timing chip and was body marked (after going back for ID and race bib).

It was around 60 degrees with a solid breeze that was creating quite a bit of chop on the water.  The swim course was counter clockwise starting into the wind, then with the wind and then back against the wind.  Going out was fine (aside from swallowing a mouthful of water).  Siting was tricky after the first turn and everything was tricky heading back to the boat launch.  I was relieved to get out of the water and was happy to be greeted by the wetsuit strippers.  My swim split was 7 seconds slower than last year.  Not bad given the conditions.

T1 was smooth aside from getting my shoes on.  I put down my wetsuit, goggles, and cap.  I put on my helmet, sunglasses and race belt, dried feet and put on my shoes sitting down.  My T1 split was 74 seconds faster than last year.  Considering how much more gear I put on last year, I was expecting to save time.

Bike was smooth with no mechanical issues.  The weather was perfect for a ride.  My 37:12 split was 6 minutes faster than last year.

T2 was smooth.  I removed helmet and cycling shoes.  I put on visor and and running shoes and headed out.  My 1:17 split was half of last years time.  Again considering the cold weather gear last year, I was expecting an improvement.

The run started off slow with a longish break to urinate.  My 35:45 split was nearly 2 minutes faster than last year.  Some of this was weather, but I have been running more.  I was happy that my calves and ankles did not act up.

Overall, my unofficial 1:38:46 was roughly a 10 minute improvement from last year.  I had some pancakes, grabbed some sodas and headed home.  All things considered an excellent event.

OFFICIAL:

1:38:42 (12/13 M 50-54; 140/169 M)

S: 22:13 (11/13) - winner 16:03

T1: 2:19

B: 37:08 (13/13) - winner 27:59

T2: 1:19

R: 35:41 (12/13) - winner 26:28

Tim Sandell and Richard Hendry were battling it out in the 55-59 division taking 9th and 10th overall and finishing a little over a minute apart.  Vickie Mateo was the fastest female at 1:05:17.  Looking at my splits, the biggest opportunity for improvement is on the bike.  The key to a fast bike split is strength to weight ratio and there is opportunity to improve both of those.  Bike handling is less of an issue on this course.

I reviewed the 2022 and 2023 male 50-54 year old times and 8 athletes competed in both events.  5 showed improvements of (5, 7, 7, 7, and 11 minutes).  1 athlete was flat.  2 athletes slowed down by 1 and 5 minutes.  Transition times in 2023 were faster overall by about a minute on T1 and T2.  Swim was slower in 2023 by about a minute.  Bike was faster in 2023 by about 2 minutes.  Run was faster in 2023 by about 2 minutes.  I think weather was the deciding factor.  

Weekly Triathlon Training Volume

I feel good going into the race tomorrow.  My training volume is on point.  

Over a 24 week training cycle from April to Race Day:

Swim - 2023 - 17,000 yards (2022 - 18,800)

Bike - 2023 - 166 miles (2022 - 198 miles)

Run - 2023 - 107 miles (2022 - 55 miles)

The weather will be much nicer with overnight low of 58 degrees and a high of 86 degrees.  Should be about 60 degrees at the start warming up to 70 degrees by the finish.  No jacket or extra gear on the bike and run, but I will grab a sweatshirt for the morning.

5:30 AM - alarm

6:10 AM - depart

6:30 AM - arrive, set up transition, body mark

7:00 AM - pre-race briefing

7:30 AM - Wave 4

9:30 AM - or hopefully sooner (finish)

10:00 AM - awards presentation

Men's Health July/August 2023 Fitness Standards

Test 1 - 40 total feet on  2 rotational medicine ball throws with a 30 pound med ball (30/20/0 feet)

Test 2 - 2X Bodyweight deadlift (1.5/1/0)

Test 3 - Half Kneeling kettlebell windmill with 1/3 of body weight each side (0.25/0.10/0)

Test 4 - 40 consecutive push-ups (30/20/0)

Test 5 - 10 consecutive dead hang push-ups (8/6/0)

Test 6 - Ruck 10K with 35 pounds, finish in 90 minutes (120/250/251+)

Test 7 - Cover 12 feet when doing a double broad jump (10/8/0)

Test 8 - 20 ten yards shuttle passes in 30 seconds (15/10/0)

All of the activities are scored on a 10/8/6/4 point scale.  For example on the deadlift, 2x bodyweight is a 10, 1.5x bodyweight is an 8, 1x bodyweight is a 6 and less than 1x bodyweight is a 4.  I would like to work on push-ups in the short term and maybe shuttle passes.

Titan Fitness Farmer's Carry Handles

I came across a nice set of top loading Farmer's Carry Handles on Craigslist which were a 5 minute drive from my house.

I have been using the Rogue Fitness Farmer's Walk Handles which work fine.  They are a pain to load and unload and they do have limited functionality.

Alternatively the Titan Farmer's Carry Handles can be modified with an attachment to allow them to be used as a frame carry.  The negative is that the top loading handles are more difficult to store.

I originally purchased the Rogue handles with OSO collars for $130 (current retail is $205 + $49.95x2 + shipping to Colorado and taxes = $378.22).  With any luck, I will sell my set for $200 and offset the cost of the Titan Handles which were $60.  If that works out, I will likely buy the link connectors for $90 so that I can create a frame carry as well.

He also had a Mike Bartos Stone of Steel for sale for $600 (retail is $1200), but I could not even lap the empty stone (135#).  Part of it was radius and surface texture, but a lot of it was just the absence of raw strength.

Clean & Jerk - Metcon

Sunday, September 3, 2023

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Clean & Jerk

Build to Heavy

45-65-95-105-115

125-135-145 (felt good)

First time working with the Eleiko Weightlifting Barbell (SN 230302 154327) and it felt really good in hand.  I could do without the shiny chrome aesthetic, but the knurling and spin are quite good.

Metcon

5 rounds for quality

Every 3 minutes:

1 PU

5 Push-up

10 Air Squat

10 Sit-up

5 Box Jump (24")

1 PU

I originally planned this as one minute rest between rounds, but I was finishing plus or minus a few seconds of 2 minutes and decided to go every 3 minutes.