Bench Press - EMOM

Tuesday, December 26, 2023

Basement Gym

1600

Warm Up

Arm Circles

EMOM

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

Station 2: Alt Rev Lunge - 10x15

Station 3: Weighted Sit-ups - 10x14

Bench Press

8x45

8x95

5x115

3x135

3x145

3x145

12 Days of Xmas WOD

Monday, December 25, 2023

Basement Gym

1700 

With Diya and Nisha

Beginner Option:

1 inchworm

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 db shoulder press (35 then 25#)

12 box step up (18")

Nisha 18:55

Diya 19:31

Me 29:06 (glad I stuck with it)

Back Squat - Burpee Box Overs

Sunday, December 24, 2023

Basement Gym

1700

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat

8x45

6x95

5x135

5x135

5x135

5x155

5x155

Burpee Box Over (42")

20 reps in 6:11

Swim

December 23, 2023

Carmody

1300

Swim

500 FR

300 FR

100 FR

25 BR

25 BA

--

1000 yards total (30 min)

Metcon - Track-Air Squats

Friday, December 22, 2023

D'Evelyn Track

1300

Metcon

4 Rounds for Time:

400 meter run

50 air squats

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

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

Deadlift - Pull-ups

Thursday, December 21, 2023

Garage Gym

1900

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

RDL

Deadlift

12x135

10x165

8x195

6x225

4x255

2x275

Pull-ups

7x1 strict

3x1 kipping

50 minutes total workout

Metcon

Wednesday, December 20, 2023

D'Evelyn Track

1400

Metcon

8 Rounds for Time:

5 push-ups

400 meter run (one hurdle)

10 sit-ups

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

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

Metcon

Sunday, December 17, 2023

D'Evelyn Track

1230

Metcon

10 Rounds for Time:

5 push-ups

400 meter run

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

Clean & Jerk

Saturday, December 17, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Kip Swings

MiniGGC - Max Weighted Pull-up

0

5

10#

Clean & Jerk

Build to Heavy

45

65

85

105

115

125

135

135#

Moved well to 125, then got skittish on the jerk

40 minutes total workout

Swim

Saturday, December 16, 2023

Carmody

1130

Pool Swim

1x400 FR

1x100 BA

1x100 BR

1x400 FR

1x100 BA

1x100 BR

1x25 KICK (FR)

1x25 KICK (BR)

--

1250 yards total

Metcon

Friday, December 15, 2023

Garage Gym

1500

Warm Up

Calf Stretch

Hip Hammy Flow

Reverse Hyper

Metcon

5 Rounds for Time:

400 meter run

12 KBS (35#)

8 push-ups

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

Back Squat

Thursday, December 14, 2023

Home Gym

1700

Warm Up

Hip Hammy Flow

Air Squats

Back Squat

8x45

6x95

5x135

3x155

3x175

3x175

3x175

Ski Erg

10 minutes (92 calories)

Pull-ups

5x1

Tactical Games Part 2

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

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

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

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

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

Fully configured pistol with optics can be around $1600.

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

--

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

Glock 17 - felt OK

Glock 34 - hated the sites

Glock 45 - felt much better in hand

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

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

Basspro

Glock 45 Gen5 9mm $570

Glock 45 Gen5 9mm, suppressor ready $600

Glock 17 Gen1 9mm $570

Glock 34 Gen5 MOS 9mm $710

Glock 45 Gen5 MOS 9mm $620

Glock Website

G17

G17 Gen5

G17L

G34

G34 Gen5 MOS

G45

G45 MOS

G17 Gen4 Cut

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

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

I do like the Gen5

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

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

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

Grip Tape - need to do some homework

Long term will consider 

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

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

Double Alpha Academy Dry-Fire Practice Magazine - $20

Shot timer?

G47 $630 at Basspro

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

---

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

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

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

Run - Calisthenics

Monday, December 11, 2023

CDOT

1145

2.37 mile run (11:52/mile pace)

Alt Rev Lunges (w/35#)

3x10

Push-ups

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

Squat - Grip

Saturday, December 9, 2023

Basement Gym

1430

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat 

8x45

6x95

3x12x115

Grip Work

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

Rogue grandfather clock - built up to 70#

Ski Erg

10 minute finisher

Tactical Games Part I

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

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

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

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

Centennial Gun Club is 30 minutes from the house

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

AR is between $1,000-2,000

Glock is around $600

2024 Calendar

Feb 24-25 Sierra Vista, AZ

March 23-23 Holt, FL

April 20-21 Mountain Home, TX

May 11-12 Rupert, ID

May 25-25 Templeton, PA

June 22-23 Maxton, NC

July 13-14 Searsboro, IA

Aug 3-4 Dalton NH

Sept 7-8 Fairfield, UT

Sept 28-29 Laurens, SC

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

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

Glock 34***$629 at BassProShops

Tungsten Guide Rod - $60

KKM Stainless Barrel - $185

Apex Extractor - $65

Tungsten Grip Plug - ?

Grip Tape***$25

Dawson Fiber Optic Adjustable Sights - $100

Lone Wolf Locking Block - ?

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

Magwell***$100

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

Safariland Holster - $70

CT Design - $100

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

Sons of Liberty Gun Works - Tactical Games Edition AR

Lower Receiver

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

Upper Receiver

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

BCM - Bravo Company 

Aero Precision

Vortex Razor HD Gen III optics $3600

Glock 9mm Luger

G17- Standard

G19 - Compact

G26 - Subcompact

G43 - Slimline

G34 - Competition

G17L - Long Slide

G45 - Crossover

USPSA - Arvada Matches, Ben Lomond Gun Club

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

Srpingfield Armory Echelon 9mm - $679

Trijicon RMR Type 2 Adjustable LED Reflex Sight - $731

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

--

$3,035

Double Alpha Academy Dry Fire mag, snap caps

Shot timer or Phone App

Do not need laser

Definitely get involved with USPSA.

Swim

Friday, December 8, 2023

Carmody

0930

1100 yard swim

1x500 FR

1x250 FR

1x200 FR

1x50 BA

1x100 BR

--

1100 total (34 minutes)

MiniGGC - 100 push-ups

100 push-ups for time.  10:18.

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

MiniGGC - Bench Press

Tuesday, December 5, 2023

Garage Gym

1100

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

MiniGGC

Max push-ups - 18

Max pull-ups - 2

Carry - 135# Husafell for 80 feet

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

Bench Press

8x45

6x95

12x105

12x105

12x105

Run - Mini Circuit

Monday, December 4, 2023

CDOT

1100

Run

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

Mini Circuit

Alt DB Biceps Curl - 3 sets

Calf Extensions - 3 sets

Cable Triceps Extensions - 3 sets

Single Leg Extensions - 3 sets

Alternating movements; took about 10 minutes

Squat Snatch - Metcon

Sunday, December 3, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy flow

PVC Pass throughs

Squat Snatch

Build to heavy triple

35

45

50

55#

Metcon

5 Rounds for time of:

250 meter row

8 burpee step over the rower

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

SLIPS

Saturday, December 2, 2023

Garage Gym

1800

SLIPS

Stretch - Reverse Hyper, Crossover Symmetry, Hip Hammy Flow

Scales - four positions, 30 seconds each

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

Inversion - head stand hold, 3 attempts hand stand hold

Plank - 90 second hold on forearms.

30 minutes total workout

Bench Press - Metcon

Friday, December 1, 2023

Home Gym

1300

Warm Up

Jumping Jacks

Hip Hammy Flow

Bench Press

5x5x135

Metcon

AMRAP 10

200 meter run

5 OHS (25# axle bar)

10 KBS (35#)

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