Pause Back Squat - Reverse Lunge

Wednesday, January 11, 2023

Basement Gym

1800

Warm Up

Hip Hammy

Strength

On a 20:00 Clock to Complete

Pause Back Squat (1sec) + Back Squat

4 Sets

2+2, @ 80%+

R: 2:30 b/s

directly into..

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

R: as needed b/s

I scaled this to 135# (60% of 225# 1RM) Back Squat complex and did unweighted reverse lunges.  It was still a really good workout.

Programming from Vintage CrossFit.

2 x 2 Tiles

Rachel Wood has listed a  set of (8) 2 x 2 Rogue tiles for $200.  These retail for $380 plus tax and shipping and are compatible with the deadlift platform and econ platform which retail for $500 and $395 respectively.

The tiles are 1.5" thick and weigh 28 pounds each.  I think they will be perfect for the basement.  I will still keep the carpet, but will cover some of the other space so that I can deadlift.

Stall Mats are 4 x 6 for $50, around $2/square foot

Rogue tiles are 2 x 2 for $25, around $6/square foot

The premium price does not scare me to much.  People stack these for deficit and raised work as well.

I have been looking for a flooring solution for the basement for quite some time.  I had considered stall mats, which would still work fine.  These are preferred because they have already outgassed and will be much easier to move around compared to the 100 pound stall mats.  They could also be used in conjunction with a dedicated deadlift platform.

Titan

Deadlift Platform with 8 Rubber Tiles $579.99

Deadlift Platform Frame $289.99 on sale for $231.97

4 Pack Rubber Tiles $151.99 on sale for $151.97

Deadlift Frame with 4 rubber tiles $429.99 on sale for $365.97

I could also order (4) more from Rogue if I wanted a dedicated 6 x 8 Oly Platform.

General

Wednesday, January 11, 2023

CDOT

1200

Treadmill

1:30 at 3.2 mph

12:00 at 5.0 mph

1:30 at 3.2 mph

Cindy-ish 

3-10-15

5 rounds

rest 30 seconds between rounds

Alt DB Snatch

3x10 reps

rest 1 min between rounds

Total workout around 30 minutes

CDOT Fitness Center 2829 W. Howard Place

This was my first time checking out the CDOT gym.  It is a very clean facility that kind of reminds of a nice hotel gym.  They have a locker room with showers and lockers for daily use only.  There were 3-4 people in there including me from 1200 to 1245.  I can definitely see this as my primary gym when I am working in the office.  I would like to continue to train at home and leverage the Carmody Rec Center for swimming.  As I am currently planning to be in the office 2 days/week, it does not make sense to join a gym near hear.  I will do another review of the equipment and build a bodybuilding plan based on the available equipment.  The only thing I might bring from home would be 1-2 abmats and a timer.  No real need for liquid chalk or anything else.  I would also keep a towel and some body wash at my desk along with a pair of shoes.

• TKO dumbbells from 5-100 in 5 pound increments
• 2 adjustable benches
• 1 utility bench
• 1 flat bench
• 2 flywheel bikes
• 2 other bikes
• 2 recumbent bikes
• 1 water rower
• 1 stair climber
• 3 treadmill
• 3 elliptical
• pull-up tower
• hip extension
• functional fitness machine
• 4-5 selector machines
• TRX
• med balls
• stability balls
• exercise mats

Clean & Jerk - Metcon

Tuesday, January 10, 2023

Garage Gym

1200

Warm Up

Foam Roll

Hip Hammy

PVC pass throughs

Barbell Primer

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Low Hang Power Clean and Push Jerk

Weightlifting

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%

I used 135 as an estimated 1RM and used 85-95-105-115-125# for the power cleans and push jerks

“Heat”

8:00 AMRAP

3-6-9-12-15…

Burpee Box Jump Overs 24/20”

After Each Set

*3 Power Clean and Push Jerk 155/105#

I scaled to BBJ to a 20" box and 95# for the Power Clean and Push Jerk.

I finished the round of 9 and then completed 6 of the next 12 Box Jump Overs.

It felt good to move with intensity as that has certainly been lacking in my training.  Programming was from Vintage CrossFit.  About 40 minutes total workout.

Fitness Goals 2023 v2

I thought I had a really well thought out calendar a couple of weeks ago.  Then it became filled in nearly perfectly with a couple of well timed events.

February - CrossFit Open

May 6 - Thor Strength is hosting Littleton's Strongest 2.  I was turned onto this via a Facebook post and was excited to find out it is only $35 and capped at 30 athletes.  There are various categories for the six events

Axle Medley

18" Deadlift

Yoke & Dumbbell

Farmer's Hold

Keg Carry

I registered for Division B as I should be able to manage 75, 95, 115# Overhead Axle Press, 225# Deadlift, 265# Yoke and 35# Dumbbell.  110# Farmer's Hold and 100# Keg Carry.  Division C was certainly beyond my capabilities. and Division A would not have been as good a test.

May - Garage Gym Competition

July 22 & 23 - Tough Mudder Byers - $95 for the 5K which features a 5K run and 13 obstacles.  They also have 10K, 15K and Infinity options.  Some friends from college decided to plan a trip to Denver and this would be a great way for us to get together.

August - D'Evelyn Dash

September - Littlefoot Triathlon

October - Garage Gym Competition

SLIPS - 2 Rounds Cindy

Monday, January 9, 2023

Garage Gym

1700

SLIPS

Stretch - Foam roll, hip hammy, crossover symmetry

Scales - 4 x 30 seconds, these were sloppy

L-sit - 4 x 10 seconds tucked

Inversions - hold, 3 HSPU to 3 abmat, 1 HSPU to 2 abmat, 1 HSPU to 2 abmat

Plank - 90 seconds on elbows

Cindy - 2 Rounds

Pull-ups broken up 4/1 and 3/2

30 minutes total workout

India Training

Sunday, December 25, 2022

Calisthenics and dumbbell work ~ 20 minutes

Tuesday, December 27, 2022

Yoga with Lakshay's instructor who was very good and put us through a 13 pose sequence followed by static holds which he pushed to expand range of motion.  We finished with breathing exercises.  ~ 60 minutes

Monday, January 2, 2023

Gym workout with squat, bench, deadlift, pull-ups and seated dumbbell overhead press.  Top weights were 70, 60 and 90 kg.  Body weight pull-ups and 12, 14, 16 kg presses.  Finished with a one mile walk on the track.  ~45 min

Wednesday, January 4, 2023

Gym workout with front squat, overhead press and bench press with max weights of 50, 40 and 50kg respectively.  I also did some back extensions and pull-ups before heading out on the track for a walk.  ~45 minutes.

Rajpath Club, Ahmedabad

The gym at the club is pretty awesome with Hammer Strength machines and free weights.  There was a belt squat and a posterior chain developer.  The dumbbells went up to 50 kg and they had plenty of functional fitness equipment including kettlebells up to 32 kg.  The gym was full without feeling crowded.  There were about 40-50 people there including 10-15 women.  It was notable that they had (3) utility benches, (3) incline benches, (3) flat benches, (2) preacher curls, but still only (2) squat racks.  They also had (2) flat bench press, (1) incline bench press and (1) decline bench press.  It seems like arm and shoulder work are quite popular.  There was also several personal trainers working with clients.  Overall, I was very impressed.

The remainder of the club is pretty awesome as well with several badminton courts, lap pool, card room, table tennis courts, tennis courts, squash court, volleyball, cricket grounds and a turf soccer enclosure.  The food at the club was pretty good.  Members can reserve halls for events and there is even lodging available.  A membership is now pretty expensive at 50 Lakh rupees ($60,000 USD), but monthly costs are low.  Apparently this is up significantly from less than 5 Lakh rupees 20 years ago.