Iron Grip Weight Plates

Sweet little listing in Arvada on Craigslist.  Represents 275 pounds for $340 or just under $1.25/pound.  

I would love to have the full set, but would be compelled to sell some weights to offset the cost.  I could sell my Champion 45# plates (90#) and Rep Fitness Rubber Coated Plates (45#).  

Rubber Olympic Plates

Iron Grip w/ open handles

2- 45#’s

2-35#’s

2-25#’s

4- 10#’s

4-5#’s

2-2.5 #’s

Please call or text 303.881.0099 with any questions!

Racks aren’t included, but are available.

SLIPS - Back Squat

Thursday, July 7, 2022

CFG - OPEN GYM

1100

SLIPS

Stretch - Hip Hammy

Scales - 30 seconds left/right/front/back

L-sit - 3 x 10 second tuck, right abdominal felt weird

Inversions - HSPU to 2 abmat; negative to 2 abmat, 1 abmat, then ground

Plank - 90 second hold on elbows

Back Squat 

Build to heavy 3 reps

6x45

6x95

5x135

3x165

3x185

3x205

3x215#

Felt pretty good on the last set, but mentally not ready to go heavier.

Barbara Ann (scaled)

Wednesday, July 6, 2022

CFG - OPEN GYM

1530

Warm Up

crossover symmetry

foam roll

reverse hyperextensions

movement prep

Barbara Ann

Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb)

30 sit-ups

40 double-unders

I further scaled to 20 push-ups and 115# deadlifts each round.

R1 - 4:15

R2 - 4:50

R3 - 4:50 (unboken DU)

R4 - 6:20 (DU sucked)

Overall, I really liked this workout.  It was a good way to capture volume and intensity.

Push-ups went from 15/5 to 8/4/4/4

Deadlifts went from 12/8 to 8/6/6

Sit-ups went from 12/8/5/5 to 8/5/5/4/4/4

DU were 38/2, then 32/8, then 40, then 6/2/2/5...

Deadlift Platforms

A little pricey, but listed close to my house on Craigslist.  Two platforms for $700 or $400 each and the deadlift jack for $125.  Listed on 7/3/2022, so it would be a while before bargaining.

These are 6x8 unbranded platforms without band pegs.

As a side note, the lister's banner game is strong.

Metcon - Accessory

Tuesday, July 5, 2022

CFG - Janet

1200 - 8 of us

Warm Up

jumping jacks

good mornings

crossbody mountain climbers

single arm kb deadlift

single arm kb hold

ring rows

tuck hold

Workout

Metcon (AMRAP - Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 - 15 DBL KB Farmer Deadlift (Heavy)

MIN 2 - :45 KB Hold

MIN 3&4 - AMRAP:

6 Push-Ups

6 Tuck-Ups

6 Ring Rows

KG KB: (32/24)

*Hold Options: Farmer, Front Rack, Overhead, Mixed Grip

*Pick up where you left off for AMRAP

*Pull-Ups Optional (no bands)

I scaled to 24kg kettlebell and moved well during the deadlifts and was comfortable in a Farmer's Carry hold.  I kept a consistent pace on the AMRAP going

2 + 3 - 2 rounds plus 3 push-up

4 + 6 

6 + 12

9 + 0 rounds and reps

Post-Workout Strength

3 Sets:

Single Arm DB Upright Row  (7 Each Arm)

-Rest :30-

Single DB Floor Press (Heavy) (15 Reps)

-Rest 1:00 b/t Sets-

I used 15# for upright rows (a little light) and 50# for floor press (good weight).

Lagniappe

3x6 banded glute ham raise

We are starting NCFit programming at Crossfit Golden.  It is always good to get a fresh stimulus and buying programming is more efficient than having the head coach do all of the programming.  It should allow more time for other aspects of head coaching which I assume include coach training, gym management, etc.  I did not particularly care for this workout, but I can't argue with the effectiveness.  The tucks worked my abs, the push-ups were the right set size to go unbroken and I kept consistent form on ring rows.

Gym Equipment Wish List & Surplus

My wish list has certainly dwindled:

Training

100# sandbag

20# slamball

44# Thompson Fatbells

Vintage

Build out York Roundhead Set - need (1) 25, (2) 35, (2) 40, (2) 45, (1) 50#

Curate smalls - meaning pick them up if I see them locally

York Deep Dish

Surplus

30# Rep Rubber Coated - Listed on Facebook Marketplace & Craigslist

70# Standard Plates - Listed on Facebook Marketplace - SOLD 7/6/2022

There are not any exercises/muscle groups that I cannot stimulate with the equipment I have.

I toy with the idea of having a deadlift platform and/or blocks.  

With more space I would get a reverse hyper then GHD.  I am no longer interested in owning a bike erg or ski erg.

I do have some duplicates that I am debating.  I have wooden and soft plyo boxes.

Bench Press - Pull-ups

Saturday, July 2, 2022

Home Gym

1000

Bench Press

Three sets of Bench Press

6 reps @20X0 tempo

rest 30 seconds

5 reps of Dynamic Push-ups

rest 2 minutes

135# - 5 clapping

135# - 5 clapping

135# - air, but no clap

Pull-ups

Every 2 minutes for 8 minutes

Strict Pull-ups for Max Reps

5-4-4-3