Garage Gym
1600
Warm Up
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
Deadlift
10x135
10x135
7x165
7x165
4x195
4x195
1x225
1x225
Clean & Press
95
105
110
Pull-ups
8x1 (about every minute)
Saturday, January 6, 2024
Swim
Saturday, January 6, 2024
Carmody Rec Center
1130
Swim
1x600 FR
1x150 BR
1x150 BA
1x300 FR
--
1200 yards total (35 minutes)
Friday, January 5, 2024
Back Squat - Run
Friday, January 5, 2024
Basement Gym
1330
Back Squat
8x45
10x95
10x95
7x135
7x135
4x165
4x165
1x185
1x185
10-10-7-7-4-4-1-1 was programmed on the main site for 240105 and worked nicely into my training. I could have probably gone a little heavier. I liked the rep scheme.
Run
1.62 mile run (11:10/mile pace) around Harriman Lake Park.
Axle Bar
Picked up a full length axle bar for potential use in USAWA competitions. Empty weight is 25 pounds.
Thursday, January 4, 2024
Foam Hurdle
At first glance, I was not quite sure what I was looking at. Then I did a quick google search and found foam training hurdles in the price range of $150 to $200 online. Nick Antolik had listed this for $100 in Aurora. That was quite the distance to travel, but I was intrigued.
Then it hit me that these were likely games used hurdles from the 2015 CrossFit Games and the iconic image of Dan Bailey sprung up.
After the transaction, he mentioned that he was a trainer and gave me the link to his company Paratus Performance. He works with college kids including ROTC. He reinforced that my fundamental movement patterns with the kids were a good way to go.
33 inches was the height for women
39 inches was the height for men
I just double checked the heights and the base is 30 inches with 3 inch and 6 inch risers which is inline with the competition heights.
Not even sure where I should file this. Not quite vintage, not quite modern training equipment. More of a collectable.
Strict Press - Metcon
Thursday, January 4, 2024
Home Gym
1400
Strict Press
8x45
8x65
-
5x85
5x85
5x85
3x90
3x92.5
3x95#
Programming from Vintage CrossFit. I was targeting 70%, 75%, 77% and 80% and felt like I nailed it. The every 2 minutes was tougher than I expected.
Conditioning
50 Burpee Box Jumps for time.
I finished in 10:59. This was modeled after main site programming for 240103 which called for 10 minutes for max reps of burpee box jump overs. Men's height was 24 inches, but I scaled to 20 inches. I wanted all of the reps and was on pace for 5/minute through the first four minutes before slowing down. This was a very good effort for me mentally and physically.
London Workouts
Saturday, December 30th
Bench Press
5x5x60kg
Alt DB biceps Curls
20-20-16 reps at 10kg
Sunday, December 31st
Clean Complex
High Hang + Hand + Floor
Build to heavy with a few sets at 60kg
Metcon
1-2-3-4-5-6-7-8-9-10
DB squats (10kg DB)
Burpees
Finished round of 9 at 12:37
Monday, January 1st
Squat
5x5x60kg
Metcon
5 Rounds of
15 calorie row
8 box jumps (24 inches)
Finished in 11:55
Quick ab work
Tuesday, January 2nd
Bench Press
3x12x45kg (only 10 reps on the third set)
Chest cable crossovers
Triceps push downs
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The Union Jack Club offers free passes to the gym group in Waterloo. The gym is a pretty standard 24-7-365 operation where you have to code in and there is minimal staff. They have mostly Matrix and Origin equipment with some Concept 2 rowers and ski erg. There are (2) squat racks that are suitable for Olympic lifting. There are plenty of plate loaded machines, selectorized cable stations and free weights with dumbbells going to 45 kg. There are small conditioning areas upstairs with lighter dumbbells and functional fitness equipment including plyoboxes, kettlebells and sandbags. They also have a heavy bag. It was not crowded. They have some lockers for your stuff and in the future, I intend to travel with a gym lock. It felt safe, but why take a chance.
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