Back Squat - Metcon

Tuesday, June 7, 2022

Home Gym

1200

Warm Up

500 meter row

hip hammy flow

banded side step

banded monster walk

Weightlifting

Take 20 minutes to build to a 3-RM Back Squat

8x45

5x95

3x135

3x155

3x175

3x185

3x195#

Metcon

Against a 6-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
Rest 6 minutes – repeat for 2 sets.

14# wall ball 

Round 1 - 26 reps

4 min rest

Round 2 - 24 reps

I finished the row in about 4:40 and with a moderate transition had just over a minute for a single set of wall ball shots.  Scaled to 14# wall ball.

Bench Press - Pull-ups - Metcon

Monday, June 6, 2022

CFG - Janet

1200 - 8 of us

Warm Up

run

pass through

kang squat

down facing scorpion

scap pull-up

walk with KB overhead hold

KB single leg RDL

KBS

scap push-up

jumping air squat - negative descent

Weightlifting

Every three minutes, for 15 minutes (5 sets) of:

Bench Press (8 reps)

Strict Pull-Up (Max Reps)

I kept the barbell at 115 and did 8 good reps each set.  Pull-ups were OK at 6-4-3-3-3 reps.

Metcon

For time:

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

I scaled to 30 push-ups per round and 16kg KBS.  I went 5/5/5/3/3/3/3/3 on round 1 and 3/3/3/3/3/3/2/2/2/2/2/2 on round 2.  KBS was 10/10/10 on both rounds.  The runs were slow at around 2 min.  The others were faster.  I finished in 14:30.

Lagniappe

20 walking lunges (unweighted)

Great Training Day

Saturday, June 4, 2022

Carmody Rec Center

0830

1000 yard swim

1x400 FR

1x100 BA

1x100 BR

1x100 BA

1x100 BR

2x100 FR

Harriman Lake Park

1000

2.03 mile run (11:48/mile; 24:01 moving time)

Basement Gym

1600

Warm Up

Crossover Symmetry

1 "Prison Burpee" every 30 seconds for 10 minutes - I saw these in shot caller and was inspired.

Bench Press

8x45

8x95

8x115

5x5x135

Biceps Curls with EZ Curl Bar (11# bar)

12x31

10x31

10x41

Nice Little Vintage Score

I came across an Facebook Marketplace listing by Garcia Perla and was initially taken in by the 50# ROC-MO DENVER standard plate and intrigued by a 25# York Olympic Plate.  I had an unmatched 50# and had to drive out to Aurora to take a look.  This 45 minute drive was not wasted.

Upon arriving, the seller had (4) ROC-MO 50#, (4) ROC-MO 25#, (1) York 25# standard, (4) York Milled 25# and (2) York Milled 10#.  The original asking price for the 50# was $30, but they were willing to take $20.  When I arrived, her teenage son met me was calling someone to negotiate.  My offer of $60 for the 50# ROC-MO, (2) 25# ROC-MO and (2) York 10# was quickly accepted.

I was kicking myself for leaving behind the (4) York Milled 25# that I probably could have had for $0.50/lb (especially after paying $1.50/lb plus shipping earlier this year).  However, I really dislike the York 25# plates; they are awkward to handle and even if I could flip them for $1/lb, it hardly seemed worth the effort.

Now I am pretty much committed to making a set of ROC-MO and will have to buy a pair of 15# from Chief.  Getting the pick of the litter, I left behind the other ROC-MO plates rather than assembling items for trade.

The listing was for Pesas de 25 lbs y 50 lbs.  Pesas means dumbbells in Spanish and I will definitely be adding this to my search terms.

I would definitely like to clean these up and paint them black and finish with gold lettering.

Walking Lunges - Metcon

Thursday, June 2, 2022

CFG - Janet

1200 - 5 of us

Warm Up

foam roll

rope skips

lateral lunge

face down / face up scorpions

pigeon stretch

burpees

mountain climber thoracic spine rotations

lunge matrix

boot strapper

max effort L sit hold

stretch on own

Weightlifting

Every three minutes, for 12 minutes (4 sets):

Dumbbell Walking Lunge (20 steps @ 10X0)

Go heavy on the final steps should not be performed without struggle.

I conservatively used 15# dumbbells and this still sucked.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

I scaled to 40 single unders and managed 6 + 3

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (Left Row, Right Row, Push up, Power Clean, Push Press=1)

10 Box Jumps (24″/20″)

I used 10# dumbbells and kept great form on man-makers.  I scaled to 20" box and the volume still added up.  2 + 6.

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Slamballs (30/20 lbs)

I scaled to hanging knee raise and 10# slamball.  6 + 4.

Lagniappe

3x10 abmat sit-ups

Nice set of BFCO

It is not often that I get excited by Bell Foundry Company Plates, but this is a really nice set in orginal condition with 45-35-25-10-5-2.5 (245# being offered for $250).  $1/lb is more than fair for matched plates.  If I were in a different situation, I would try to give these a good home.  Being offered by Gozie Gemini in Denver.

More Vintage Plates

Chief Manuelito

Chief Manuelito

Garcia Perla

Chief Manuelito had some more weight plates.  I was able to purchase 270# of York Olympic weights and 160# of mixed Standard weights from him a few months ago.

Recently, he listed some more weights.  I quickly grabbed the 20# of York Olympic plates, but was on the fence regarding the standard plates.  They seem to all be ROC-MO (Rocky Mountain Foundry) branded.

(1) 50# - Asking $40

(6) 15# - Asking $75

(2) 25# - Asking $40 (with Easy Curl bar thrown in)

Standard weight plates sets of the era (1950's-1960's) were sold as sets with plates ranging from 1.25# up to 50# plus a barbell and collars.  Sometimes they included dumbbell handles and collars as well.  The exact mix varied and could have included 35, 25, 20, 15, 12.5, 10, 7.5, 5, and 2.5 lb plates as well.

If I were to build a set, I would have to do a little homework.  On what a full set was and what it came with.  Probably would have to look at old magazines and newspaper on microfiche.  

I would like to start by cleaning them up and then gold accenting the letters.