Treadmill - General

Tuesday, November 12, 2024

CDOT

1200

Treadmill

2 min walk

12:30 at 4.8 mph

5:30 walk

General

3x20x95 calf extensions

3x16x25 alt DB biceps curls

1x20 DB halos

30 minutes total workout.  Treadmill felt horrible.  Not sure what is going on.  General fitness was fine, but I was not feeling very energetic.

Chad 1000

Monday, November 11, 2024 (Veteran's Day)

Back Country CrossFit West

1630

Warm Up

200 meter run

Stretch on plyo box

Calf stretch

Chad 1000

1000 Box Step Ups for time

I finished 565 reps in the soft cap of 50 minutes.  I moved well and felt good about the effort.  I did the workout unweighted.

Nisha finished all 1000 reps (scaling to a 16 inch box).  She was a machine.

Bryn got 9 of us started on this workout that I was dreading, but turned out to be OK.  There was a neat trick of working around the box.  I chose sets of 25, rotate, 25, rotate so every orbit was a 100 reps.  I finished the first 100 in a little over 7 minutes, then slowed to finish 200 in 15 minutes and then kept a steady pace of 100 reps every 10 minutes.

Gym was clean and organized and had a good vibe with a blend of serious and fitness athletes.

Bench Press - Grippers

Sunday, November 10, 2024

Basement Gym

1700

Bench Press

3x3x155 pounds

Bandbell

8x50

8x50

8x70

7x70

Grippers

Worked up from light to heavy, made 70 pounds, missed after that

Conan the Barbarian Day Record Breaker

Gold Bar - World of Grip (GripTopz) - $67 sold out

Fence Post - World of Grip (GripTopz) - $39

Adjustable Thick Bar - No longer available

Horne Top - $52 sold out

Half a Penney - $39 

$64 Shipping

Buffville Cup V and Buffville Road to the Century Club 7

Sunday, November 10, 2024

High Country Vigour

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Press, From Rack

115

125

Press, From Rack, Behind Neck

105

110

Deadlift, No Thumb, Right

135

145

Deadlift, No Thumb, Left

135

145

155

Deadlift, Dumbbell, Left

152

167

182

Deadlift, Dumbbell, Right

152

167

182

I am not up to 133 of 195 lifts attempted and have age/weight class records in 70 of them.

2" Final Form V-Bar on loan to Jarrod Fobes

Hyrox PFT at F45 Golden Triangle

Saturday, November 9, 2024

F45 Golden Triangle

0830

Warm Up

Jumping Jacks

Hip Hammy Flow

Push-ups

Hyrox PFT

2000m bike erg

50 burpee broad jumps

100 stationary lunges

1000m row erg

30 hand release push-ups

100 ybell thrusters (self select heavy/medium/light)

I grinded through this in 37:50 using the lightest ybell that weighed somewhere between 6 and 10 pounds based on feel.

Bike erg was fine, Burpee Broad Jumps were a grind that took over 6 minutes.  The Stationary Lunges really lit up my hamstrings, and when the right hamstring got angry around 50 reps in, I started doing 3 on the left and then 1 on the right and the last 20 were all on the left leg.  The Row was fine.  The HRPU were fine, but slow, I started with 5/4/3/3 and then started doing doubles.  The ybell thrusters were tough (but easier than wall ball shots would have been).  I started with a set of 10 and eventually dropped to sets of 5-6 reps.  

15-25 minutes - Hyrox Pro

25-35 minutes - Hyrox Single

30-45 minutes - Hyrox Doubles

I am squarely in the Hyrox Doubles camp and my goal should be to get through half of the Hyrox in Las Vegas.  Anything more than that will be a win.

Pool Swim - 1100 Yards

Friday, November 8, 2024

Carmody Rec Center

1000

Pool Swim

1x600 FR

1x200 BA

1x200 BR

4x25 FR (breathing every other stroke)

--

1100 yards total (37 minutes)

Hyrox - Concept2

Thursday, November 7, 2024

Basement Gym

1000

Hyrox - Concept2

3 Rounds for Time of

Ski Erg - 1000 meters

Row Erg - 1000 meters

R1 - 11:35 

R2 - 23:05 (11:30)

R4 - 34:20 (11:15)

This was an improvement over my last effort at 34:39.  Still moving well.  I think having music helped keep my energy level up.

General Fitness

November 6, 2024

CDOT

1200

Stair Stepper

25 minutes - pretty easy as I took a call from Jill 5 minutes into the effort

Push-up

EMOM 8x5 = 40 reps

Pull-up

EMOM 3x1 = 3 reps (neutral grip)

Calf Extensions

3x20 @85 pound pin

Alt DB Biceps Curls

3x16x25 pounds

40 minutes total workout

Strict Press

Tuesday, November 6, 2024

Garage Gym

1900

Warm Up

Arm Circles

PVC pass throughs

Strict Press

12x45

10x55

8x65

6x75

4x85

2x95#

Pull-ups & Sit-ups

EMOM

1 pull-up 10 sit-up

1 pull-up 9 sit-up

1 pull-up 8 sit-up

...

This was OK until it wasn't.  I was able to keep up with the sit-ups, but after 8 pull-ups, I could no longer pull my chin over the bar.  I did some half pull-ups and was still pleased with the effort.

30 minutes total workout

Grip Bronze Standard

• Credit Card Set a COC No.1
• Lift any inch trainer at 130 pounds
• Lift a 100# legacy blob, 20kg holle blob, half 90 pre USA Blob or Blob Trainer (minimum 44 pounds)
• Plate Pinch two 25 pound plates
• Hub a 25 pound plate
• Bend any type of 60 penny nail (galvanized, polished, etc.)

This little challenge was put forth by Ben Helms.  I can close a number 1, need to work up to 130 pounds on an inch trainer (probably close to 100 now).  Half 90 may or may not be possible.  I am not sure about the plate pinch.  The hub will be tough.  I am probably around 15 pounds.  I am not sure about the bending.  I am certainly an infrequent bender.

Pool Swim

Tuesday, November 5, 2024

Carmody Rec Center

1100

Pool Swim

1x500 FR

1x200 BA

1x200 BR

2x100 FR

--

1100 yards total (36 minutes)

Metcon

Monday, November 4, 2024

CDOT

1200

Warm Up

Jumping Jacks

Hip Hammy Flow

DB Halos

Metcon

EMOM 16

Station 1 - Assault Bike - 8 calories

Station 2 - 6 Burpees

Station 3 - 10 DB Thrusters (2x25 pounds)

Station 4 - Rest

Programming was adapted from Vintage CrossFit and this one really had me gassed.  I could have probably benefited from a longer warm-up or cut back the reps on the burpees, but overall it was a perfect high intensity dose.

Treadmill walk cool down - 0.25 miles, 2.6 mph, 2 degree incline

Walking Lunges - EMOM 5 - 10 lunges

45 minutes total wokrout

Rogue Fitness - Matte Black November

In the past few years, I have not got too worked up about Matte Black November.  I have not needed much in terms of gym equipment and rarely want to pay the premium for Rogue branding.

This year was a little different as a belt caught my eye.  Along with the belt (and in order to get 3 for 3 shipping) I purchased:

Rogue Leather Belt - 38" - $35

Rogue Wrist Wraps - Red & Black - 12" - $11 (normally $14)

Rogue Wrist Wraps - White Series - 12" - $11 (normally $14)

OSO Axle Collars 2.0 - Red - $40 (normally $50)

#1 RF 12" Shorty Mini - Red 1/2" Pair - $8.50

Not much in terms of savings except of course for shipping.  I am still excited.  The bands will be for Bandbell work.  The wrist wraps will replace my Nordic Lifting wraps which have not held up well nor do they have a good feel.  The OSO collars are for my log and axle bars.  As much as I enjoy the spring clips, I would like something I can drop.  Finally the belt is for daily wear.  I just wanted something new.  I think it is a little bold to wear to the office, but so what.  With tax I am at $113.74.

Little Pick Up

This little gem was posted for $10 and I was fortunate to contact the seller within an hour of listing.  I was even more fortunate that he was willing to accept digital payment and let me do a porch pick-up in a few days.

It was a Wednesday and this was 75 minutes away in Colorado Springs and I had a busy professional and personal schedule through Saturday.  I did have to download a new app, but payment was accepted and it did not seem to be a scam.  $10 was deducted from my checking account as planned.

On Saturday night, I confirmed that I would be in the area 10 AM the next day and sure enough, this bad boy was sitting on the porch.  Appears to be original paint and aside from some odd black adhesive residue on one of the heads in great condition.  As a bonus it is pre-USA stamp.  

I may try to pair it up or offer it up for trade.