Farmer's Carry Handles

 

I wish I had a need for Farmer's Carry Handles because these things look awesome.  The welding looks clean and I could load them up with my Hi Temp bumpers and take them for a walk.  Being offered by Alec Segal in Littleton for $75 (via Facebook Marketplace, listed 1/3/2022)

Front Squat - Metcon

Tuesday, January 4, 2022

CFG - Greg

1200 - 10 of us

Warm Up

mtn climbers

quad stretch

figure four stretch

side lying windmill

row

cat cow

pass throughs

kang squat

front squat

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Front Squat 

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 90+%

Working off of a 200# estimated 1RM, I went 140-150-160-170-180-185#

Metcon

For time:

75/50 Calories of Rowing

50 Burpee Box Jump-Overs (24″/20″)

75/50 Calories of Rowing

I did 50 calorie row in about 4:15

I did 32 x 20" BBJO in about 6:30

I was capped 48 calories into second row at 15:00 (last 2 calories took me 6 seconds)

Snatch Complex - Metcon

Monday, January 3, 2021

CFG - Lacey

1200 ~ 9 of us

Crossover Symmetry

Foam Roll

Warm Up

air squat / snatch lift off

quad / hammy

ankle driver

90 / 90 sit through

pass through

pvc ohs

side lying windmills

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch 

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and prepare for the workout.

I worked up from 55-55-55-60-60-60-65-65-65-70#

Metcon

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (135/95 lbs)

14 Toes to Bar

Scaled to 65# and hanging knee raises.  3 Rounds + 6 Reps.

Lagniappe

2x8x50# reverse hyper

Home Gym / Strength Museum

With the purchase of a new 20kg barbell, you would think that my home gym journey would be complete.  You would be mistaken.

My home gym is now starting to blur the line between a tool and an archive.  I was inspired by the Sorinex Museum of Physical Culture (which was inspired by the Stark Center at the University of Texas).

As a result, I started looking for Vintage York Dumbbells which are functional and a nod to the past.

In a similar vane, I will be seeking out milled Jackson plates, York plates and other Olympic deep dish plates from eras past.  While I doubt I will come across a pair of Zuver's, I would be happy to throw money into the auction ring to own a piece of history.

Until then, I will continue to curate my gym with new and vintage, novel and mundane to continue to build out a space that is not only functional, but inspiring as well.

My short wish list includes Sorinex 40# Center Mass Bells and SYQQ collars.

I would like to own a Texas Power Bar.

I would also love to own custom equipment from the Purdue athletic training center or other customized equipment to which I have a personal association.

I would also like to get some Team Gupta stickers to customize the equipment I already own.

Swim

Sunday, January 2, 2022

Carmody Rec Center

1100

Lap swim

5x200 FR - IN 4:15-4:30; 0:45-1:00 rest between intervals

1x50 BA

1x50 BR

I tried out the pool swim setting on the Garmin and it worked great, except I somehow paused my workout and only captured 300 yards.

31 minutes total workout

Home Gym

1800

Evening Walk

0.65 mile (13 minutes)

This felt like a huge win for me as I am not a fan of walking, do not like to train outside and especially do not like training in the cold.  I am looking forward to keeping this up.

75 Hard

CONFIDENCE

SELF-ESTEEM

SELF-WORTH

SELF-BELIEF

FORTITUDE

GRITTINESS

Crossfit Golden is coordinating a mental toughness challenge which calls for (6) daily activities developed by Andy Frisella called 75 Hard.

• Take a picture of yourself
• Drink one gallon of water
• Stick to a diet
• Perform 2 x 45 minute workouts
• Read 10 pages of non-fiction
• Consume no cheat meals or alcohol

Some of these are seem harder than others and certainly depend on the individual.  I am a big believer in atomic habits and agree that a change of identity, no matter how slight or how dramatic is vitally important.

I occasionally come across people who ooze confidence, self-esteem and self belief.  Those are often, but not necessarily the people who ooze fortitude and grittiness.  It seems like a combination of life experience and mental toughness.  An attitude that I control my own destiny.

In the past, I was wired for the opposite.  I randomly meandered through life grabbing a goal as the next expected step, taking on the hobbies of people I met or selecting as if perusing a menu.  What to do after high school?  Go to college.  What to do after college?  Get a job.  My friend runs track, I will join him.  I did scouting in Pennsylvania, I should do scouting in Tennessee.  There seem to be some jobs in manufacturing and civil engineering.  Let me apply and see what happens.  I bought a triathlon bike, lets do a triathlon.  I found a Groupon for Crossfit, lets try that.

Atomic habits pairs well into this path as I am a big believer that what I focus on, grows in my life.  When I spend my time watching Crossfit videos and gym equipment reviews, I buy more gym equipment and workout more frequently.  When I spend my time meal planning, trying new recipes and drinking more water for health and performance, I will be healthier.  When I spend my time learning new games and planning activities as a family, we become closer.  When I spend my time working late and on weekends, I am more successful at work.

• Picture - In the morning, while waiting for the shower to warm up
• Drink one gallon of water - Fill up my Nalgene and keep it handy
• Diet - No snacking between meals.
• Two 45 minute workouts - I think that should be OK, but the challenge for me, will be one outside.  Ratna and I have talked about walking and I can do that.  I need to keep my boots, coat, glove and hat handy.  There is no bad weather, only bad clothing.
• Read 10 pages of non-fiction - I need to have a book handy.  I am not sure what, but I want it to be professionally oriented.  Although, I do have side goals with coin books and religious books.
• No cheat meals or alcohol - Not sure what to do with this one.  I want to avoid rabbit holes, and alternatively may cap my screen time in the evening with a two hour timer?

I am mentally tough.

Bench Press - Metcon

Friday, December 31, 2021

CFG - Lucas

0830 - 8 of us

Crossover Symmetry

Foam Roll

Warm Up

jump rope

scorpion

shoulder swimmer

bench band pulls

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press (4-6 reps @ 20X1  )

Followed by…

Weightlifting

Every 2 minutes, for 4 minutes (2 sets):

Bench Press (Max Reps @ 90% of today’s heaviest set  )

I worked up from

115x6

120x6

125x6

130x5

130x5

maintaining good tempo.

For max reps, I dropped to 115# and managed 10 and then 8 reps.

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 50 Double Unders

Minute 2 – 20 Ab-Mat Sit-Ups

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

This was tougher than I expected.

Round 1 - 30 DU-20 sit-up-5/5 matador/bench dips-15 PU

Round 2 - 25 DU-20 sit-up-5/5 matador/bench dips-15 PU

Round 1 - 34 DU-20 sit-up-4/6 matador/bench dips-15 PU

Round 1 - 37 DU-20 sit-up-3/7 matador/bench dips-15 PU

I am glad I worked on double unders.  My timing was good the last two rounds.  I need to work on my dips.  Push-ups were good at 8-2-2-2-1 the first couple of rounds.