Heavy Lifts

Friday, April 26, 2024

Hip Lift

210

300

390

442.5

495

562.5

Hand & Thigh

392.5

Neck

120

170

This was a test run with the new Hip Belt and the Ironmind Neck Harness.  Both worked very well and I have no concerns with loading heavier.

5 Pull-up Finisher

Hip Belt

I finally made it over to Tandy Leather to begin construction of my hip belt.  The leather I had purchased from Facebook Marketplace for $25 was double thick and somewhat dried out.  The Delta Rings are much beefier than I need, but in the absence of making custom rings will have to do the trick.

This time I was working with Shawn who was super helpful getting me going and being an extra pair of hands which was very beneficial for the draw gauge.

Started off cutting an end with a utility knife.  Then I measured off 55 inches and cut the strip off of the length of leather.  Next we used a draw gauge to trim the leather down to 4" thickness by removing approximately 3/4."  At this point a fold needed to be made and we utilized an adjustable v-gouge to remove some material and relieve the leather for a bend.  Next, I started punching the holes for the rivets.  At this point we realized the leather was more dried out than we originally thought.  Shawn suggested conditioning the leather before installing rivets.

I applied Dr. Jackson's Hide Rejuvenator and will let it soak in for 24 hours and then buff off the cream.

For rivets, I am planning a 4 hole pattern using #9 brass rivets.  Brass has a shear strength of 30,500 psi.  So my #9 = 3/16" has an area of 0.0276 inches and a shear strength of 842 pounds.  With 4 rivets, I should be good to a 3200 pound lift.

The cost of a 25 pack of rivets is $25 and the rivet setter is another $10.  Together with the Delta rings that were $5 each (I purchased five to save on shipping).  I am at $85 for the project.  I will have enough material to make several more items and may choose to do so, but certainly not to offset cost.  More likely to help somebody out.

So far the leather I am using is definitely too thick and the delta rings too beefy.  I could certainly get away with single thick leather and would be better off with custom delta rings.

UPDATE 4/25/2024 - Well the hip belt is complete and should work fine.  Installing the rivets was not too bad.  It took me a little while to line things up and punch holes.  The more painstaking work was flattening out the non-finished side.

One issue is the size of the delta rings.  They are really thick which makes it difficult to connect the grab hook and quick link.  In the immediate term I attached some oval carabiners which should work for the weights I am moving, but not for the big boys.  Perfect world, I would file them delta rings down to accept the quick link opening and shackle opening.

Delta Ring Diameter - 0.53 inches

Grab Hook - 0.46 inches

Quick Link - 0.44 inches

Taking off a tenth of an inch may not sound like much but will be tough with a hand file.

3' of 5/16" chain ($15), 5/16" grab hook ($10), 5/16" quick link ($5) set me back another $30 on the project.

This unfortunately confirms my theory that being able to perform heavy lifts is an expensive, space consuming and time consuming endeavor.  

$25 - Leather (have leftover)

$20 - Delta hooks (used 2 of 5 purchased)

$35 - #9 brass rivets and setters (used 8 of 25 purchased)

$30 - Chain, grab hook and quick link

--

$110 for the belt, but also a great learning experience.  I have enough material to build a neck harness or full harness.  I need to practice with Ironmind neck harness some and give the hip belt a run for its money tomorrow.

Deadlift - Metcon

Sunday, April 21, 2024

Garage Gym

1400

Warm Up

Jumping Jacks

Hip Hammy Flow

Reverse Hyper

RDL

Deadlift

12x135

10x165

8x195

6x225

4x255

2x285#

Metcon

6 Rounds for Time:

400m row

6 burpees over the rower

This took way longer than I expected.  I started off at a reasonable 3:20 in the first round and then slowed down considerable.  Thank goodness I had guests show up in the middle of burpees during the 5th round which allowed for a 5 minute break at 17:32.  It was a real mental challenge to finish this up in 21:43

4/19/2024 - Net Gym Cost

$17,274

Basics - $5,537

• Weights - $2857 (1765 pounds)
• Barbells - $1389 (9 barbells)
• Flooring - $600 (2x2, stall mats, gymnastics mats)
• Collars - $275
• Benches - $275
• Dumbbells - $101 (454 pounds)
• Rack - $40

Cardio - $1790

Row Erg - $990

Ski Erg - $800

CrossFit - $1500

• Abmats (6)
• Kettlebells (35-35-44-53)
• Rope
• Wallballs (6-8-14-20)
• Plyoboxes (63" foam, J-Box)
• Rings
• Jump Ropes
• Parallettes
• Weight Vest
• Pull-up bar
• Deadball (20-55#)
• Deka Ram (44#)

Strongman - $1340

• Sandbag - 50#
• Atlas Stones - 70, 95#
• Axle Bar - Rep Stubby
• Axle Bar - Full Length
• Yoke - Raptor
• Farmer's Carry Handles - Titan
• Husafell Bag - 150#
• Black Iron Strength - 2.5" Bar
• Strongman Log - Harambe 12" 80# empty
• Atlas Ball - 100# Rage
• Dinnie Loading Pins

Misc - $3628

• Storage - $836
• DC Blocks - $350
• OKE - $339
• Reverse Hyper - $250
• Timers - $188
• Back Extension - $180
• Decorations - $154
• Squat Box - $150
• Drop Pads - $150
• Grip - $150 (net off of grip list)
• Bands - $147
• Ab Bench - $130
• Preacher Curl Bench - $130
• Specialty Bar - $100
• Deadlift Jack - $90
• Fatbells - $50
• Mace, Indian Clubs, Neck Harness, T-bell, Roman Chair, Bosu, Chains, Battle Rope - $234

Vintage - $1715

• Olympic Plates (985 pounds) - $1,015
• Standard Plates (250 pounds) - $165
• Dumbbells (750 pounds) - $360
• Squat Stands - $175

Grip - $1914

• Contest Implements - $822
• USAWA - $500
• Gripper - $332
• Misc - $190
• Feats - $50
• MMA (Bulgarian Bags) - $20

I got a lot of shit.  It is to the point that I am pushing the boundaries of reasonable spending and storage space.  I still have a wish list to boot.  I am looking for a bike erg, magnetic sled, stall mat, safety squat bar, Saxon bar, Country Crush implements and any vintage equipment that comes my way.

Further, I am not ready to part with anything.  I could sell the rig and some plates, but that would not make much of a difference.

Back Squat - Metcon

Friday, April 19, 2024

Basement Gym

1230

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat (3x12)

8x45

8x95

12x115

12x115

12x115

Metcon

3 Rounds for Time:

500m ski erg

20 med ball sit-ups (20#)

Finished in 13:29, this was a pretty good little mover.  I want to keep throwing Deka stations into my conditioning workouts.  Definitely started feeling the strain on my anterior chain.

Round 1 ~ 4 min

Round 2 ~ 4:30 min

Round 3 ~ 5 min

USAWA - Nancy

Wednesday, April 17, 2024

Garage Gym

1300

USAWA

Leg Press - Self Loaded - Epic fail, I do not have the mobility to consider this lift today.  Even if I were to somehow load the bar, I would not be able to press it out to a straight leg position.  Need some more hamstring lengthening work

Deadlift - Stiff Legged - This went better than I expected and I could complete a lift at 135 pounds

Deadlift - One Leg - This was challenging as well.  I was successful at 63 pounds with both the right and left leg.  135 pounds was an abysmal failure.  I dropped to 95 pounds and was successful on my right leg.  I went to 75 pounds and was successful on both legs.

Leg Press - Unsupported - Could not straight legs, even with a measly 35 pounds on the bar.  Hamstring mobility.

Nancy

I opted to do this with a PVC and it still took me 20:10.  The runs were fine, albeit slow at around 2:45 to 3:00 each and the 15 OHS took around 0:45 to 1:00 to complete.  They were all unbroken, but certainly paused.

35 push-up finisher during Diya's track meet.

I am now up to 104 of 191 lifts attempted and succeeded and 2 attempted but could not complete.  There are still plenty of interesting lifts on my list to try.

USAWA - Clark's Gym Record Day

Sunday, April 14, 2024

HCV - Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

USAWA Record Session

• Deanna Lift - 300, 320, 340# (moved well, may have more in me)
• Rectangular Fix - 65, 70# (tough lift, hard to get/stay parallel to platform)
• Pullover Straight Arm - 39, 44# (tough lift, a lot of strain on shoulders)
• Rectangular Fix, Fulton Bar - 50, 55# (not bad, hard on grip)
• Good Morning - 75# (harder than I though to get to parallel, tendency to round back and want to bend knees which have to stay locked out.
• Shoulder Drop - 33# (just messing around after the comp)
• Thor's Hammer - struggled with 21#

It was a fun event with Jarrod and Kim in attendance.  I held onto Kim's heavy bar and she borrowed my 2 inch vertical bar.

With my new efforts on the fixes, pullover and shoulder drop, I am up to 101 of 191 USAWA lifts attempted.

Coming up for the Q2 Postal - 

• Push Press from Racks - OPEN
• Hack Lift - One Hand - 248# R/L Bill DiCiccio (set 6/4/1994)
• Pullover - Bent Arm - OPEN

Swim Bike

Friday, April 12, 2024

Carmody

0930

Swim

1x800 FR

1x200 BR

1x100 BA

--

1100 total (30 min)

1400

Bike

Took the Cervelo out for a spin on Bear Creek Trail around Soda Lake and back up Quincy.  15.32 miles (10.9 mph).  Bike fit is off and in the aero position my legs hit my gut.  Need to lose some weight before I take it out again.  Otherwise, great ride.

Warren Tetting Grippers on Ebay

Two Warren Tetting grippers are currently on eBay and the no reserve bidding is now up to $610 each!!  The models being offered are the Beefbuilder "Thor" and the Beefbuilder "Hercules."  Final price was $620 and $710 respectively.  With this result, I expect to see more grippers on eBay rather than Gripboard and other places.

The Hercules also has the distinction of being glued, rather than screwed.  Estimated populate is 4-6 grippers.  Only about 100 Hercules grippers made with any attachment.  the Hercules uses a 9/16" spring.  The Hercules cannot be closed and is more of a glorified paper weight.

The best reference I found was from Evan R on his sfninjawarriorblog which references Thor as estimated 1000 pounds to close (0.406" spring diameter) and Hercules estimated 2400 pounds to close (0.523 spring diameter).

My gripper collection

I currently own a total of 101 grippers: 4 adjustable and 97 torsion spring. 82 are rated RGC.

Imtug 3

Imtug 4

imtug 5

imtug 6

Atomgripz Mini-gripper

CoC sport

CoC 2

Zenith trainer

GNC 150

GNC 200 

HG 300

CoC 3 unopened 

BONE CRUSHER 400

BONE CRUSHER 500

Adjustable (non torsion spring) grippers: 

CFF Pit Bull Super Vise Gripper - 3 Springs

RB chrome adjustable gripper 50/500lbs - RGC ratings here

RB Deluxe Adjustable 50/500lbs with Negative Rep Handle - RGC ratings here

David Horne Vulcan V2 - Number 4 batch (GREEN model black spring)

RGC RATED IN POUNDS BY CPW except RB 260:

CoC trainer Left turn - 56

Tetting beginner -57

 CoC trainer - 58

CoC .5 -67

Silvis adjustable Stegosaurus - 1/2" - 72

CoC 1 Left turn - 73

Silvis adjustable Stegosaurus - 1/4" - 77

CoC 1 -78

Tetting advanced -82

CoC 1.5 -85

xfitness 200 -86

Silvis adjustable Stegosaurus - 87

Filed CoC 1- 88

GHP 4 - 89

CPW 160 - 92

Tetting super advanced - 95

CPW 160 - 97

Zenith 2 - 98

CoC 2 Left turn - 103

CoC 2 - 106

Tetting master hybrid- 108

GHP 5 - 109

CoC 2 filed - 110

CPW 180 - 113

Heavy Grip 250 - 116

Tetting Master - 116

xfitness 250 -119

CPW 240N - 121

CPW 210 - 124

Silvis adjustable Triceratops rated/marked at 124 lbs

CoC 2.5 - 124

GHP 6 - 126

CoC 2.5 - 128

CoC 2.5 - 128

Zenith 3 - 130

RB 210 - 130

Tetting Super Master - 130

CPW 280N - 132

CPW 280N- 135

CoC 2.5 - 136

CPW 280N - 140

Silvis Monster Hunter lv. 4 -140

CoC 3 - 141

Tetting Super Master - 142

CPW 300N - 142

CoC 3 - 145

CoC 3 - 146

Tetting super master hybrid- 146

CPW 300N - 146  

CoC 3 -148 

CoC 3 - 148

GNC 250 -150

CPW 300N - 150 

Silvis adjustable T Rex rated/marked at 150lbs 

GHP 7 -152

CoC 3 - 153

Tetting Grand Master -154

RB 260 rated 155

Tetting Grand Master EXT - 156

Mash Monster 2 Replica - 156

CPW 330N - 158

Tetting Hybrid Grand Master - 159

Mash Monster 1 replica - 160

Silvis adjustable T Rex also rated/marked at 160lbs

Tetting Elite EXT  - 165

CPW 330N - 166

Mosh Monster 2 Replica - 167

 CoC 3.5 - 173

Tetting Elite -177

CoC 3.5 - 179

Tetting Elite 5/8" handles - 181

CoC 3.5 - 188

Tetting Hybrid Elite - 189

Tetting Super Elite - 192

Zenith 4 - 212

CoC 4 - 218

Tetting Super Elite EXT - 219

Tetting Super Elite -220

Tetting Grand Elite -223

Tetting Grand Elite EXT - 225

Tetting Pro EXT - 258

Tetting World Class EXT - 279

Extremely heavy / cannot be RGC rated:

Tetting Thor EXT (estimate 1000 lbs pressure to close, .406" spring diameter)

Tetting Hercules (estimate 2400 lbs pressure to close, .523" spring diameter)

York "Salesman" Sample

This listing just closed on Ebay for $154.01.  I bid it up to $50 and then bailed.  It was at $100 last night.  I am certainly an avid collector of all things weightlifting and debated this purchase quite a bit.  Yes, it is probably overpriced, but the absolute price is not horrendous.  It still would have been much better to purchase in store for a few bucks.

From Noam Schwartzenegger on Facebook Group Vintage Weights & Physical Culture:

Home Office Gym so I can think about vintage weights all day 💪🏼

While “York Salesman Samples” is adopted terminology by the collector community, Did You Know that there is no proof these were actually “samples”. In fact, York Barbell did not even have any road salesman. We know that the Aluminum Globe paperweight came first followed by the Gold Pre-USA Roundhead style. The RH paperweight can also be found in silver and black, and with a USA stamp.

Here are the best anecdotes regarding their history (& would love to hear more!):

“I saw the gold type one time when I had visited Vince Anello. He told me he got his when he was inducted into the York Hall of Fame and that they were souvenirs that were placed on the dinner tables in front of everyone attending that dinner.” – Paul Quinn

Another collector, the late Bob Hornick recalled the following: “I used to pick a few up at the York store when I visited, giving them to friends. I forget what they charged for them, it was very little for a nice memento of York Barbell.”

Finally, from the one & only Jan Dellinger, an employee at YBB in its the hay day:

“I have noticed that some collectors have taken to calling those miniature cast-iron paperweight dumbbells as "salesman samples," which from what I can ascertain is a bit of a misnomer. For starters, York Barbell never had road salesmen per se back then. It's possible York might have made these promotional paperweights available to bigger dealers of their iron products. Or gave them away at football clinics and the major dealer shows they exhibited at. But if they did, that was before my time with the company.

When I arrived at York Barbell in 1976, these things were starting to disappear from YBB. My impression was that the foundry time it took to manufacture them did not justify what small amounts of them we sold or gave away. And when the gold painted version was in style, that was one more process and cost factor.

Bear in mind that there were a couple of different iterations and styles of these promotional paperweights. I was personally familiar with the gold painted 1/2-pound roundhead, which is what most others of a certain age are aware of. However, before that version there was a miniature globe head style. And as I recall, when the management was still trying to decide whether to stop making them completely, or not, there was a run of 1/2-pound round head style produced which was just painted black. “

York Paperweights have been in high demand recently. They now come up often & are probably overpriced – but I am thrilled to own these pairs. If you have (or had) them, where did you get yours?

GripBoard Selling

mfin77 had a tremendous boatload of stuff that sold quickly

pick up is in Alpharetta, ga or I can ship. If you see something you like, give me an offer. If you see something in the picture that I did not put on here I may have missed it, but it is for sale. I forgot some names to devices, I apologize for that

 Bending $100 for whole package shipped 

• ironmind nails roughly 
• 45blue nails
• 50 yellow 
• 50green 
• plus assorted other stock like bolts. 

Grippers

• coc gripper 7 $20
• t3,4,5 $50 for all three 
• ghp4 $20
• ghp5 $20

Grip Implements

• barrel strength systems tip tester $50
• barrel strength systems 2nd generation blob implement. $50
• bss tombstone $65 with loading pin 
• ironmind neck strap $35
• strongergrip 2inch leverage $35
• old rt handle  doesn’t spin well, $30
• rogue grip balls pair $30 
• orange fat grips $20
• pink fat grips $20

Items that can’t be shipped 

• fbbc 2inch pipe, forgot the actual name $50 
• sorinex 6foot 3 by 4 Saxon bar  $100

I could ship these

• also have half of 95 USA blob York side $110
• half of 80 York side $100
• half of 85 York side slick, much harder than my 40   $100
• half of 90 hex that has been painted $65

I was not interested in the bending stuff, but that seems like a screaming deal.  

The grippers were purchased by Canon Power Works above asking price and will likely be redistributed at fair market prices (they are too stiff for me.).

The grip implements were interesting.  Selling at roughly 50% of retail.  I was interested in the tip tester and blob implement which had sold.  I may still be able to purchase the Rolling Thunder Handle that does not spin well.  It is being offered for $30 (25% of $120 retail).

The Sorinex 3x4 Saxon Bar is listed as 6 foot which does not seem right.  The length of the Saxon Bar should be 89 inches.  Maybe if you take off the 2x14 inch sleeves, you get to 61 inches which is only 5 feet.  Not sure.  Either way, I would be interested in purchasing for $100 and up to $65 shipping.  Past that, I am really better off buying direct from Sorinex.

Heavy Bar Lifts

Kim was kind enough to lend me her heavy lift bar, hand & thigh bar, neck harness and hip belt to work on some All-Round Lifting.

----------

Neck Lift - 

I started with the neck lift.  The heavy lift bar was easy enough to load and I managed 80 pounds.  The neck harness was an off the shelf Harbinger model that was more than sufficient for the loads I was moving.  The 430 pound record for 50 year old 90kg would probably need some beefier chain.  The Harbinger model was 2 inches wide.  0.150 inches thick with an overlapping layer and 32 inches long.  If I were to fabricate, I would stick with the 2" width and 0.150 inch thickness but opt for a length approaching 6 feet.

Hip Lift - 

The hip lift was certainly more challenging.  Specifically in terms of getting the weight balanced on the bar.  I assume my plates do not weigh the same amount because I needed to put a 2.5 pound plate on one side for a clean lift.  The hip belt was constructed from fire hose and was 31 inches between the D-rings.  This was a little small for me and dug into my thighs.  Adding the length of two 3 inch D rings and 31 inches of chain allowed me to get a clean lift at 442.5 pounds.  I would definitely shoot for leather with around 52 inches of length to the D-rings.  My chain length would be minimal.  The record for 50 year old 95kg men is 1500 pounds.

Hand and Thigh Lift - 

While I had the bar loaded, I gave this a whirl and was able to again lift 442.5 pounds.  The hand and thigh bar was the most comfortable, but I really feel like I just deadlifted it.  My chain connection was about 18 inches.  The record for 50 year old 95 kg men is 1105 pounds.

Deanna Lift - 

This is the last lift I tried and the most comfortable.  I was able to lift 300 pounds without much issue, but struggled with 350 pounds.  The 50 year old 95kg men's record is open, but the all time is 600 pounds set by Joe Garcia in the 55 year old age class.  The chain length was around 28 inches plus a 3 inch carabiner.

----------

Although I have the equipment to try a Carter Lift and a Phumchaona Lift, I will probably hold off until I get a proper hip belt.  I do not have the appropriate items for a Harness Lift.

I think a Titan Support Systems Dip Belt would be more than sufficient to meet my needs.  I just need call and verify how long it is.

I also learned that I really do not like the heavy lifts.  Loading and unloading the bar sucks and I now appreciate why Al has a dedicated bar preloaded with a fair amount of weight.

If I do get a proper hip belt, I will certainly feel comfortable borrowing Kim's heavy lift bar to set up the Carter Lift and the Phumchaona Lift.  I will not pursue setting any records on the neck lift, but am glad I gave it a try.  I do not see any value in me personally owning a heavy lift bar or hand & thigh bar except that it is currently being produced by Arm Assassin for who knows how long.

In terms of chain, I would like to go with 5/16" chain and slip hook.  It is much easier to adjust than carabiners.  3 feet of chain will be more than sufficient, plus grab hook and some quick links will be sufficient to get me going.  Harbor Freight only carries 3/8" or 1/4" grab hooks, so I may end up with 3/8".  The only material I still need to source are the 4 inch D-rings.  These are not expensive at $4.25 each, but I will pay $9 for shipping so might as well see if I can get a group order going.

Finally, I am now up to 97 of 191 USAWA lifts attempted!

Bench Press Heptathlon

Saturday, April 6, 2024

High Country Vigour

1100

Bench Press Heptathlon & Record Day

Jarrod, Kim, Nic, Nisha and Sanjiv

Clark's Gym sanctioned the USAWA Bench Press Heptathlon and hosted it as a hybrid meet.  With Jarrod and I being officials, we were all able to compete for standing in the event and USAWA records.

We did weigh-ins and rules briefing and got underway.

Bench Press - Feet In Air

• Nic - 350
• Sanjiv - 175
• Kim - 90*
• Nisha - 35*

Bench Press - Feet on Floor (non USAWA)

• Nic - 350
• Sanjiv - 185
• Kim - 95
• Nisha - 40

Bench Press - Right Hand

• Nic - 135*
• Sanjiv - 55*
• Kim - 30*
• Nisha - 15*

Bench Press - Left Hand

• Nic - 120*
• Jarrod - 100*
• Sanjiv - 55*
• Kim - 35*
• Nisha - 0

Bench Press - Alternate Grip

• Nic - 340
• Sanjiv - 145
• Kim - 80*
• Nisha - 35*

Bench Press - Reverse Grip

• Nic - 315*
• Sanjiv - 0
• Kim - 85*
• Nisha - 35*

Bench Press - Hands Together

• Nic - 185
• Jarrod - 205*
• Sanjiv - 135
• Kim - 75*
• Nisha - 30*

*Indicate records

Then we performed Rampage:

• Kim - 65x75
• Sanjiv - 95x25
• Nic - 95x64

Finally we had 1.5 hours for a records session:

Kim 

Turkish Get Up - 44

Nisha

Deadlift - Ciavattone - 65

Deadlift - No Thumbs - 65

Sanjiv

Snatch From Hang - 105

Jefferson Lift - Fulton - 255

Deadlift - Fulton - 275

Jarrod

Clean & Press, Middle Fingers - 105

Chin Up - 60

Crucifix - 81

Deadlift, Fulton Bar, Left Arm - 115

Deadlift, Fulton Bar, Right Arm - 125

I was relieved that we were running out of time.  11 max efforts in 4 hours was a very long session.  I am glad Nisha participated and it was nice that Nic's dad (Stan) could join us as a spectator.

Grippers

I am by no means a gripper guy, but I do find them to be very interesting and collectible training tools.

I originally started out with what I considered the best in class IronMind Captains of Crush.  The heaviest I own is the 0.5 and I can occasionally close it.  If I get consistent, I will purchase the #1.  The average RGC of the 0.5 is 66#.

Now, I am getting curious to try some other brands and build out a collection with Standard, Grip Genie, Gillingham High Performance (no longer produced), Heavy Grips, Tetting (no longer produced), RB (Robert Baraban - Austria), Hybrid and CPW Hybrid.

The tough part for me is that anything over 75# RGC would be simply decorative.  But the upside is that I can have some lightweight grippers from a lot of different brands.

*Have

+Want

IronMind

Guide - 28r*

Sport - 38*

Trainer - 55*

#0.5 - 66r*

#1 - 71*

Standard

Tin - 52r*

Zinc - 61r*

Silver - 83+

Grip Genie

1 - 47+

2 - 64r*

3 - 92r*

GHP

1 - 43+

2 - 59r*

3 - 72+

4 - 92+

Tetting

Beginner - 53+

Advanced - 78+

Super Advanced - 85+

RB

100 - 56

130 - 78

160 - 99

Hybrid

Beginner - 58

Advanced - 77

Super Adv - 86

I would certainly like to get GHP or Tetting grippers, but not sure that I want to pay the premium they command.

UPDATE:  I did end up purchasing a GHP Level 2 for $80.  I will buy Level 1, 3 and 4 if they become available at up to $100 each.

Back Squat - Metcon

Thursday, April 4, 2024

Home Gym

1130

Warm Up

Jumping Jacks

Hip Hammy Flow

Back Squat (5x5)

8x45

8x95

5x135

5x155

5x155

5x155

5x155

Metcon

3 Rounds for Time:

400 meter run

10 wbs (14# to 10')

10 kbs (35#)

I originally planned this for 4 rounds but was feeling a little worn down.  The time domain is certainly within what I had in mind when I finished the 3 rounds in 13:02.

Main workout was the back squat.  The metcon was more filler to start incorporating more traditional CrossFit movements into my training.

Swim

Tuesday, April 2, 2024

Carmody Rec Center

1130

Swim

750 FR (19 min)

150 BR

100 BA

100 FR

--

1100 yards in 31 minutes

Felt really smooth and confident in the water.

Stairmaster

Monday, April 1, 2024

CDOT Fitness Center

1130

General Fitness

Stairmaster - 20 minutes - 168 calories

Push-ups - 10x5 = 50 total

Seated Rows - 3x12x85 pounds 

Knee Raises - 3x10

40 minutes total workout

Ironmind Vulcan Squat Stand

.

Chris Ruspa listed this a couple of days ago on Facebook Marketplace for $400 and then dropped the price to $350.  It would certainly be a nice addition to the garage and I would use it primarily for squats and presses.

Retail the squat stand is $589 and the bench is $305 so the listing price is a reasonable value for items that do not hit the market very often.  When Rogue Fitness hits the market it is usually 70-80% of retail which seems way to expensive for me.

The big issue is that I just do not need these.  I especially do not need the bench which I could sell for around $80.  That still leaves me with the squat stand at $270 or just under 50% of retail, not including tax or shipping.

Deka.Mile Repeat

After my Deka.Mile event last year, I was anxious to train with more intent and give it another go.  

Chelsie was my judge and did a great job.

I thought I paced it really well, but my time was significantly slower.

• Zone 1 - 30 Ram Alt Reverse Lunge (55#) - Unbroken, nice steady pace
• Zone 2 - 500m Row - Averaged 2:35 pace
• Zone 3 - 20 Box Jump/Step Over (24") - Nice quick step overs without much pause
• Zone 4 - 25 med ball sit-up (20#) - Flew through these and really surprised myself
• Zone 5 - 500m ski erg - Averaged 2:40ish pace
• Zone 6 - 100m Farmer's Carry (2x60#) - This was tougher than I remember.  I went 50 meters, 30 meters then 20 meters with quick shake outs.
• Zone 7 - 25 cal air bike - This was fine.  It is kind of impossible to set up the bike with shared lanes.  There were a couple of ghost calories on the bike, but not a big deal.
• Zone 8 - 20 dead ball shoulder over (60#) - This lit me up again.  I kept moving smooth but started taking longer pauses.  Had to walk the run after this effort.
• Zone 9 - 100m Tank Push/Pull - I felt like I did well on this, but maybe I was not going as fast as I thought
• Zone 10 - 20 Ram Burpees (44#) - This was brutal again.  I did 8 pretty quick with jump back and step up, then it became step back, take a knee on the way up and then stand it overhead.

My time of 36:08 was slower than my 33:42 effort in November of 2023 despite feeling like I was moving better, pacing better, not having any calf or other issues.

Maybe it was just being 6 pounds heavier or not fueling well prior to the event.  My stomach was a bit upset and I popped two Imodium instead of my typical one prior to races.  

Either way, I enjoyed myself and have another good benchmark.

Clean & Jerk

Friday, March 30, 2024

Garage Gym

1200

Warm Up

Crossover Symmetry

Reverse Hyper

Hip Hammy Flow

PVC Pass Throughs

Clean & Jerk

95

105

115

125 pounds

40 minutes total workout.  Good movement.

Swim

Thursday, March 28, 2024

Carmody

0930

Swim

500 FR

100 BR

100 BA

300 FR

--

1000 Total (30 min)

Conditioning

Wednesday, March 27, 2024

Garage Gym

1800

Conditioning

AMRAP 20

500m row

10 box step over (24")

50m farmer's carry

10 dead ball over shoulder

Round 1: 5:23

Round 2: 6:05 (11:28)

Round 3: 6:06 (17:34)

Hail Mary row finishing in 20:27

I really like the Deka movements for conditioning.  I still feel like I would like to get a tank, but I know it would not get as much use as I would like.  They are on sale right now for $799.

General

Wednesday, March 27, 2024

CDOT Fitness Center

1230

Treadmill (1.5%)

2 min walk

12 min at 5.0 mph

2 min walk

DB Alt Biceps Curls

Triceps Rope Press Down

30 minutes total workout

Counterfeit COC Grippers?

A seller on Facebook Marketplace posted a beginner gripper for $5.  At first glance it appeared to be a Captains of Crush (COC) with a unique "P" stamp on the bottom.  I poked around on several forums, but could not find any information.  I went ahead and picked it up, but it felt off in a way I could not describe.

I engaged the grip board and was quickly ridiculed for purchasing a fake gripper.  This was not even a good fake as several others are stamped with actual models produced by IronMind.

Upon closer inspection this fake has the "P" stamp that was never part of the IronMind line up, it is taller than genuine COC, the spring is shiny and the knurling is very different.

It turns out there was a host of knockoffs that were being distributed on eBay and even Amazon.  Now I know what to look for if I purchase any grippers from anybody except IronMind.  There were threads that I discovered on Gripboard, IronMind forum, Reddit and even Facebook.

On a final note, the stiffness is just a little heavier than my Sport gripper and would make a decent tool to keep in the car or at my desk at work.

Conditioning

Monday, March 25, 2024

Basement Gym

1200

Conditioning

3 Rounds for Time:

500m ski erg

16 RAM lunge (44#)

12 med ball sit-up (20#)

8 RAM burpee (44#)

I finished this in 22:15.  On paper this was 2 rounds and after completing the first round pretty quickly, it turned into a 20 min AMRAP.  Finishing the sit-ups with 15 seconds left on the clock, I decided to finish the rounds.  It was a good mover and exactly what I needed.  Vintage CrossFit and main site did not have much to offer as they were outdoors or required overhead movements.  I would be training in the the basement today.

Round 1 - 6:45

Round 2 - 7:00

Round 3 - 8:30

Press From Rack (Behind Neck)

Knocked out a couple of more all-round lifts.  Built up from 45, 55, 65, 85.  I made 95 from front rack, but missed behind neck.

Up to 94 of 191 lifts.

Highland Games - All-Round

Saturday, March 24, 2024

RTD

1400

Highland Games

With the nice weather, I decided to try a new throwing spot.  Part of my motivation was finding a place where I could literally park my car and start throwing.  I had thrown at the high school in a field and had considered throwing in the shot put pit, but a parking lot and field felt like a better location.

I started with Braemar and Open stone.  It was a good way to get going, but I should have watched more of Matt Vincent's drills before getting underway.

Future Notes:

• Braemar - easy throws, knee bend throws, full throws, full throws letting right food swing around
• Open Stone - shuffle up and then use Braemar technique
• Light weight for Distance - think about footwork, weight does not pull you around as much as heavy
• Heavy weight for Distance - start with Braemar and then introduce a one turn
• Light Hammer - have to bring sticky, the hammer felt like it was going to slip right out of my hands
• Weigh for Height - this actually felt pretty good, would like to work on this more.  easy to work on nearly anywhere
• Sheaf Toss - did this at home, start with throws from ground, before doing a check mark shaped swing

Bench Press

Sunday, March 24, 2024

Basement Gym

1600

Bench Press

8x45

8x95

5x115

5x5x135#

Bench Press, Feet in Air - 135

Bench Press, Left Hand - 45

Bench Press, Right Hand - 45

Bench Press, Hands Together - 95

Grip Work

Ironmind 6" Block

Arm Assassin Finnish Trainer

Track - Strongman

Friday, March 22, 2024

D'Evelyn Track

1200

Track Workout

800m jog

4x400m honest effort ON 3:30

1:58

2:01

2:03

2:04

Chatted with Anthony Kim (Mark Kim's Dad) while he was working with Mark on pole vault.  I guess they were out there yesterday as well.  He talked a lot about hand position on the pole, orientation of the pole and getting the hips up.  He demonstrated candle stick to handstand and mentioned that working with a rope was very helpful as well.  He vaulted in high school and college (D3) and was clearing around 13 feet.  Knowledgeable and very fit.

Strongman

Log Clean & Pres

5x80 (empty)

5x90

3x100

3x110

RAGE Ball

missed behind and then made 3 lifts to shoulder

Deka Prep

Thursday, March 21, 2024

Home Gym

1200

Deka Prep

• 30 RAM reverse lunge (44#) - 2:02
• 500m row - 3:32 (about 40 second transition)
• 20 BJO 24" - 2:45 (minimal transition)
• 25 med ball sit-up (20#) - 2:40 (about 30 second transition)
• 500m ski erg - 2:58 (minimal transition)
• 100m farmer's carry (2x50#) - 2:27 (about 30 second transition)
• 20 dead ball over shoulder (55#) - 2:56 (minimal transition)
• 20 RAM Burpee - 5:28 (about 30 second transition)

Total Time with about 2:10 in transitions was 24:51.

With the Deka.Mile right around the corner, I wanted to go ahead and test the movements that I could.  I do not own an air bike or tank and have no plans to purchase these items.  

• RAM Lunges went quick
• Row was fine
• BJO was slow, but steady
• Med Ball sit-ups went surprisingly well.  Started to slow at about 15 reps and pushed through
• Ski Erg was fine
• Farmer's Carry was slower than I expected.  I set them down at 50 meters and again at 75 meters
• Dead Ball over shoulder was better than I remembered
• RAM Burpees were brutal with the pain setting in after 5 reps.  Even excluding the transition time, 4 reps/per minute is really slow.  I would like to improve these to 5 reps/minute.

The 25 minute time frame was a perfect conditioning workout that I would like to use as a fall back when at a loss for things to do.  For shorter efforts, I could opt for basement (lunges, sit-up, ski, burpee) or garage (row, BJO, farmer's carry, dead ball).

February 2024 - Month in Review

The Numbers

(6) powerlifting sessions

(6) general conditioning

(1) grip

(3) USAWA

(6) runs for 9.88 miles

(0) swim

(0) bike

The Gym

Hampton Dumbbell Stand

Center of Mass Bells (Sorinex)

Shoulder Bands 3#

Pitt Panther Dumbbells (12.5 & 17.5)

ROC-MO 35# Olympic Plates

Grip

Ironmind Little Big Horn

FBBC 4" Crusher

Titan's Telegraph Key

Overall it was a rough month of training.  I tweaked my back on February 15th and grinded through for about a week including a Chiropractic session on February 19th.  Following that I caught a chest cold that sidelined me for another 5 days.

I competed in the USAWA 2024 Grip Challenge in Abilene, KS.  I also did a virtual 4 Hand Flask Challenge.  Next month will be the CrossFit Open.

My weight was up bouncing between 200 and 203 pounds.

Most of the gym purchases were happenstance finding free, cheap or vintage deals that I don't need, but certainly wanted.  The only needed item were the 3# Crossover Symmetry shoulder bands for the kids to warm up with.

Grip was happenstance as well.  I got the listed implements for $20 which is a screaming deal.

Squat - Crusher

Tuesday, March 19, 2024

Basement Gym

1500

Warm Up

Hip Hammy Flow

Squat (3x3)

8x45

6x95

3x135

3x165

3x3x185

2.25 inch Crusher

45

90

115

100

105

Swim

Tuesday, March 19, 2024

Carmody Rec Center

0930

Swim

1x400 FR

1x100 BR

1x100 BA

3x100 FR

--

900 yards total

Felt great to be back in the pool.  Last swim was January 28th.  Taking 7 weeks off was not a good idea.

I did feel myself getting tired sooner.  I need to mix up my training to stay more engaged in the water.

2024 CrossFit Open - Retrospective

Another games season in the books, this marks my 9th season competing from 2016-2024.

24.1 - DB Snatches & Burpees over DB - 134,660th

24.2 - Row, Deadlift & DU - 112,981st

24.3 (s) - Thrusters & Jumping C2B - 140,420th

Overall 135,601/165,736

Among Men 50-54

24.1 - 6633

24.2 - 4894

24.3 - 7828

Overall 6629/9535

Apart from general conditioning, the only thing I would want to work on is pulling movements.  I do not expect to be able to get muscle ups.  I am not sure about C2B.  I certainly want to build towards getting 5 strict pull-ups and have the shoulder health to knock out kipping singles for volume.

The programming was reasonable to create separation in workouts for everybody.  I would like to try quarterfinal workouts or variations.  I expect to see some 1RM efforts and more technical movements.

Colorado Spring Fling

I finally had a chance to host a USAWA sanctioned All-Round Weightlifting event at the house.  I picked the clean & press and the deadlift, 12" base as these would both be from the floor, not require any special equipment and would go fast.  I opted to offer a record session afterwards.

The original cast included Dave, Tony, Jarod, Kim, Nisha and myself.  Kim dropped, but Nic came out.  I invited Aziz, but he was not available.  I could not really think of other folks to reach out to.

I set up the garage, by moving a car out and setting up a seating area.

The meet lifts went very smoothly and we finished within 90 minutes.

The records session was tougher.  We started with Turkish Get-up on a loadable dumbbell and then did some Jefferson Lift, Fingers; Pullover & Press; Cleans; Dumbbell Deadlift, Fulton Dumbbell Deadlift.  Then we retreated to the basement for Bench Press Reverse Grip and Bench Press Alternate Grip.  These took just under 2 hours.

Finally, we wrapped up by completing the Q1 Postal in a little over a half hour.

This was a lot of lifting and recording of scores.  I definitely need to be more organized in the future.

• Dave, Tony, Nisha and myself did the competition lifts (4)
• Dave, Tony, Jarod, Nic and myself did the records session (5)
• Jarod and myself did the Q1 postal (2)
• Clint, Ashley, Patrick and Randy submitted record session lifts remotely (4)
• RJ, Crystal, and Phoenix submitted competition lifts and record session lifts remotely (3)
• Randy submitted competition lifts remotely (1)

It was nice to be able to offer a low key event.  Folks did not have to pre-announce their record attempts.  We started on time and only had one late comer.  I think the maximum, I can manage in the garage is six athletes and spectators.  For a larger event, I would probably ask my wife to keep score.  In a perfect world, I would add a monitor so athletes can see live scoring.

It would have also been nice to make more space by moving more of my strongman equipment out of the way.  It got a little tenuous when folks were attempting the Turkish Get-up.  I am glad that I did not invest in any heavy lift equipment.  If things take off, I will leverage Kim's stuff before investing in my own.

We wrapped up in four hours.  The primary goal of getting Jarod a couple of practical training sessions was met.  The secondary goal of getting USAWA going in Colorado was a reasonable first attempt.

Dave - 2 competition records + 5 records session = 7 records

Nisha - 2 competition records

Tony - 1 competition record + 5 records session = 6 records

Sanjiv - 2 competition records + 5 records session + 2 Q1 Postal = 9 records

Jarod - 4 records session

Nic - 1 records session

Clint, Randy, Patrick, Ashley - 19 records session remote

RJ, Crystal, Phoenix, Randy - no official present, not eligible for records

In the future:

• Weigh-in starts 1 hour before meet and cuts off 30 minutes before meet
• Have membership applications and waivers on hand
• Have scoresheets for each competition lift and each lifter for records session
• Consider second session if there are over 6 entries
• Request openers and make sure everybody has time to warm up
• Estimate 45 minutes per Competition Lift and 45 minutes per Records Session athlete
• Set up a table for folks to put there stuff and have snacks and drinks set up
• Order medals with meet name in advance

CrossFit Open 24.3

Thursday, March 14, 2024

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

CrossFit Open 24.3 (scaled)

Rx

All for time: 

5 rounds of:     

    10 thrusters, weight 1

    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 

    7 thrusters, weight 2

    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)

♂ 95, 135 lb (43, 61 kg)

Scaled

All for time: 

5 rounds of: 

    10 thrusters, weight 1

    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 

    7 thrusters, weight 2

    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)

♂ 65 lb, 95 lb (29, 43 kg)

I really want to give this a go Rx, but the chest to bar pull-ups were not in the cards today.  Even the jumping chest to bar were challenging.  95# thrusters would have been singles and I probably could have managed 10, but not sure what would have happened after that.  The scaled workout was a good test for me.

I ended up with 95 scaled reps.  I was surprised that I had several no reps on the jumping chest to bar pull-ups.  My head was 7 inches below the bar.

Mini Wish List

Sorinex Bare Steel Saxon Bar - $204 + $65 shipping + tax

Arm Assassin Saxon Bar - $150 + $65 shipping + tax

Arm Assassin Heavy Lift/Hand & Thigh - $210 + $70 shipping + tax

Country Crush Armlifting USA implements - $283 + $15 shipping + tax

Back Squat

Wednesday, March 13, 2024

Basement Gym

1200

Warm Up

Hip Hammy Flow

Back Squat

8x45

8x95

3x12x115#

Not sure why these big sets are so tough, but I want to keep working them in.

Hub Lift

10

15

20

22.5 (missed right hand, made left hand)

Gripsport.org

As grip is still a relatively new sport, lifts are not contested frequently in sanctioned events that can set world records.  With my participation at Rolling Hills Grip Challenge 2, I ended up showing up on the leaderboards on Gripsport.org

Saxon Bar 3 x 4 - outside top 100, my 52.62 kg lift did not beat 64.53 kg in 100th place

Napalm Nightmare 2.375" - outside top 100, my 104.73kg lift did not beat 126.33 kg in 100th place

Inch Pinch - 66th worldwide at 21.95 kg

Grandfather Clock - 15th worldwide at 77.38 kg

Saxon Bar 3 x 4 - 20th among 93 kg men (last place)

Napalm Nightmare 2.375" - 23rd among 93 kg men (out of 25)

Track Workout

Sunday, March 10, 2024

D'Evelyn High School

1200

Track Day

800 easy warm-up

Every 2 minutes for 12 minutes (6 sets)

200m for time

I was finishing between 53 and 58 seconds.  Diya did three with me at 38, 44 and 52 seconds.

400 walking cool down

20 minutes total workout

Rolling Hills Grip Challenge 2

I made the drive up to Cheyenne, WY to participate in the second Rolling Hills Grip Challenge hosted by Travis Bogard at ATR Training.

It was a good field with (5) in the women's field and (15) in the men's field.  Two platform were set up and the meet ran very smoothly.  Format was rising bar with unlimited attempts.

Samantha

Kim

Rebecca

Kelsie

Sarah Chappelow

Jonathan (74-)

Owen (Jr, 74-)

Gavin (83-)

Sanjiv (93-)

Joshua (93-)

Brandon (105-)

Arlin (120-)

Trevor (120-)

Landon

Colton Storm

Brad

Jeremy

Jaland Worley

Brandl

Steve

Saxon Bar Deadlift to Lockout - I opened conservatively at 66.  I followed that with 86, 96, 106, 116, before failing 126 pounds.

2-3/8" Napalm Nightmare - I opened better at 156.  I followed that with 171, 181, 201, 211, 221, 231, before failing at 241 pounds.

Inch Pinch - I opened at 23.  I followed that with 28, 33, 38, 43, 48, before failing at 53 pounds.

Grandfather Clock - I opened way too light at 80 pounds.  I followed that with 90, 100, 110, 120, 130, 140, 150, 160 and 170, before failing 180 pounds.

Wrist Extension Drag Sled - 93kg class pulled (6) 45 pound plates on a sled for about 15 feet.  I was barely hanging on and finished in 51.94, just under the 60 second time cap.  Lighter athletes started with (4) plates and the heavies tackled (9) plates.  Times ranged from 25 seconds to distance covered under the cap.  This was a fun event.

I was crushing my training numbers.  I had not tested the Saxon Bar, but really surprised myself.  Napalm Nightmare was 231 vs 200 in training.  Inch was 48 vs 33 in training.  Grandfather Clock was 170 vs 80 in training.  Seasoned implements, friendly crowd and Spider Chalk probably made some difference.  We also used Zolex to clean our hands.

Overall, the drive was fine.  I just made weight at 204 pounds.  I packed the right amount of snacks and drinks with (2) clif bars, (2) granola bars and (2) gatorade zeros.  I would have liked a sandwich.  I competed well, but should have skipped some weights.  Relative to the field, I did well on platform 2 staying ahead of the juniors and the ladies, but behind Jon and Josh.  Platform 1 was going nuts and often doubling our weights.

Jaylan brought his blobs, hubs, steel stock and decks of cards to tear.  I did not get very far.  I could not lift the 35# Marcy plates.  I could not bend any of the steel stock.  I did not even bother grabbing a deck of cards.  I could pick up half 50#, but not the half 55#.  With two hands, I could pick up a half 80#, but not the half 90#.  I could not even brake the Jeremy's Inch dumbbell off the ground.

Relative to the field, I was ahead of the juniors and ladies (except Sarah) and was at the back of the pack against the men.  I occasionally matched Josh or Jon, but never beat them on a lift.  Lifters over 93 kg crushed me.

I will definitely try to make it back next year.

Overall:

Men

1. Jaland Worley - 991.8
2. Colton Storm - 937.9
3. Steve Millard - 910 (Masters)
4. Jeremy Everding - 875.3
5. Trevor Tempo - 817.9
6. Landon Whitt - 743.2
7. Brad Becker - 698.3
8. Joshua Jump - 672.5
9. Jon Hamrick - 565.9
10. Sanjiv Gupta - 565.9 (Masters)
11. Kyler Sorenson - 506 (Jr)
12. Gavin Ramirez - 371.9 (Jr)
13. Owen Barth - 351.9 (Jr)

Ladies 

1. Sarah - 688.4
2. Sam - 456
3. Kelsie - 451
4. Rebecca - 426.9
5. Kim - 371.9 (Masters)

Lynch (Weight) Adjusted Men

1. Steve Millard - 796 (Masters)
2. Jaland - 784
3. Trevor - 688
4. Colton - 638
5. Josh - 632
6. Jeremy - 624
7. Jon - 620
8. Brad - 533
9. Landon - 527
10. Sanjiv - 524 (Masters)
11. Kyler - 520 (Jr)
12. Gavin - 369 (Jr)
13. Owen - 366 (Jr)

Wrist Roller

4 plates

1. Jon - 24.69
2. Becka - 26.94
3. Sam - 29.88
4. Kelsie - 38.87
5. Kyler - 44.97
6. Sarah - 46.06
7. Gavin - 46.19
8. Owen - 55.88
9. Kim - 4.4 feet

6 plates

1. Josh - 28.15
2. Trevor - 28.57
3. Steve - 29.94
4. Sanjiv - 51.94

9 plates

1. Colton - 24.75
2. Jaland - 30.78
3. Landon - 31.63
4. Jeremy - 38.69
5. Brad - 9.6 feet

24.2 - Row-DL-DU

Friday, March 8, 2024

Garage Gym

1030

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Double Under drills

Romanian Deadlift

Deadlift - 5x135#

CrossFit Open 24.2 (Rx)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 

50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg)

This workout felt like it was in my wheelhouse and I moved well through the entire thing.  The row was the only chance to rest.  The deadlifts were not heavy for me, but I did feel better breaking them up.  I went 8/2 and then 4/3/3 for rounds 2-4.  My double unders were on point.  I tried to open with a big set and then go in chunks of 10-15 and that worked really well until the last round I started when I rushed the reset.

I finished 344 reps (3 Rounds + 300m row + 10 DL + 34 DU).  I was really pleased with the effort and am glad that I got after it today, rather than waiting until Sunday.  Being a 20 minute AMRAP, I felt like I paced really well.

I wore calf sleeves and Nike Metcons.  I should have taped my thumbs.  Otherwise, I set up and prepared well.

Details - 

Row 1 - 1:38

DL 1 - 0:59

DU 1 - 2:14 (6 sets) - Round 1 - 4:55

Row 2 - 1:47

DL 2 - 1:30

DU 2 - 1:56 (5 sets) - Round 2 - 5:13

Row 3 - 1:47

DL 3 - 1:24

DU 3 - 2:03 (5 sets) - Round 3 - 5:14

Row 4 - 1:53

DL 4 - 1:21

DU 4 -  1:24 (34 reps in 2 sets)

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

24.3? - Considering that we have already seen burpees, DB snatch, row, deadlift and DU in time domains of 10-15 minutes and 20 minutes, I am expecting a fast 24.3 with a sub 10 minute time domain.  I expect thrusters and pull-ups.  T2B is another popular movement, but I am not expecting a triplet.  I could see a 24.3a/b with three attempts for a max clean.  That being said, CrossFit has been mixing things up with new movements the past few years.  An interesting twist would be thrusters and sumo deadlift high pulls (21-15-9) with 95 pounds for the men and 65 pounds for the women.  Follow that up with a 1 rep max weighted pull-up.

Deadlift - Pull-ups

Tuesday, March 5, 2024

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

RDL

Deadlift 135, 185#

Deadlift

5@70% - 225

4@75% - 240

4@75% - 240

3@80% - 255

3@82-85% - 275#

Pull-ups

10 singles on 45-60 seconds

50 minutes total workout.  Programming was from Vintage CrossFit.

General

Monday, March 4, 2024

CDOT Fitness Center

1130

Stairmaster - 5 min

SIPS

Stretch - Hip Hammy Flow

Scales - Front/Back/Left/Right - 20 seconds

Inversions - 4x attempted kick up and hold

Plank - 70 second hold on elbows

Arm Blast

3 Rounds

20 alt DB biceps curls (20 lb)

10 each arm DB triceps extension (10 lb)

10 DB seated press (20/25/25 lb)

Superset

3 sets

10 crunches

20 calf extensions

30 minutes Total Workout

EliteFTS/Rogue in Englewood

Like New - Elite FTS Power Squat - $3,000 (Englewood)

Elite FTS Power Squat

$3750 Total (Originally paid $5013) https://www.elitefts.com/eliteftstm-power-squat.html

Also includes the following Rogue plates (lbs x #): Paid $1475 originally; included with the package https://www.roguefitness.com/rogue-black-training-lb-color-stripe-plates

· 45 x 8

· 25 x 4

You will need to make arrangements to pick up the item. You will also need to make arrangements to have help with you to load the equipment. There are local fitness companies that you can hire to disassemble, move, and reassemble.

I am not sure if that is a good price, but it is certainly a premium offering not often found in a home gym.

24.1 DB Snatch - Lateral Burpees

Friday, March 1, 2024

Garage Gym

1230

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

CrossFit Open 24.1 (Rx)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Time cap: 15 minutes

Still getting over a cold, I did not have high hopes for this one.  However, I was pleasantly surprised.  I went out at what should have been a really good pace, but it quickly gassed me.  I slowed down and finished 42 reps at roughly 7:30.  I got through the next round of snatches and then 16 burpees for a score of 79.  I was well shy of finishing the workout, but probably only left 20 reps on the table due to the cold.  It was a nice way to start off the Open season.

My chest actually felt really good afterwards, so some heavy breathing went a long way towards clearing out my chest.

Gear:  Nike Metcons, elbow sleeves, wrist wraps

For training, the 35 or even 25 pound dumbbell would have been a better fit.  For testing the 50 pound dumbbell was manageable.  I expect most folks should be able to finish this one within the time cap.