Odd Pick-up

I am a sucker for unique, vintage and occasionally homemade equipment and physical culture items. 

Rick had listed the bench a few weeks ago for $50 on Craigslist.  He has developed spinal stenosis and can no longer use it.  I confirmed that it was homemade about 30 years ago based on a design him and his training buddy saw.  They made four of them for different people.  It is stable and has a remarkably small foot print for what it does.  He took $40 for it.

When I casually asked if he was selling anything else, he pointed out this wacky rotating massager.  I propped my calf up on it and was immediately impressed.  It felt like Swedish body work.  When I asked what he was looking to get, he said he was not sure, but paid $225 for it (most of that was shipping).  I offered him $60 and am excited to incorporate it into my recovery.

Arriving home, I researched Vita Master and the brand is still trademarked.  They made fitness equipment starting in the 1930s including the crazy Boss Hogg belly vibrating deal, stationary bike, steam machines where your head sticks out.  The massagers trade hands on secondary markets for between $50 and $100.

I current iteration of the concept is being offered by Roller Original for $5,849. The Vita Master version only has one speed, but is a rock solid very simple design.  It would work well to help clear a forearm pump also.

Rick was an interesting guy who worked for the phone company designing high speed self healing circuits.  He trained with his special forces friend and also had stonemason and carpentry skills.  They are selling their place and moving to Florida.

Row House

Tuesday, June 4, 2024

Row House - Ken Caryl

1630

Signature Class

I arrived about 15 minutes early and got checked in with Cassie and introduced to Samantha.  There was one other new person in the class of 10 athletes.

Prior to the start I was given some coaching cues.  Feet should be lower in the blocks at the 3 pegs.  Do not engage body until the handle is past my knees.  Hold the handles wider.  Keep the elbows higher.  Keep my toes engaged on the platform (this was the most difficult).  Finally, the damper setting is recommended between 3 and 5 (I set to 3.5).

During the workout we rowed as one boat with all of us maintaining the same strokes per minute and initiating the stroke at the same time.  We had 3 paces including paddle, push and power.  Paddle was supposed to be a 60% RPE cruising pace, push was around 75% (0:20/500 faster) and power was 85%+ (another 0:20/500 faster).  For me that looked like 2:50, 2:30, 2:10.  All of this while remaining in synch so it is really power driven by the legs.

We started with pick drills and then went into paddle pace.  After some paddle pace, we stepped up into interval efforts and push and power.  Then we did body weight movements with arm circles and trunk twists for about 5 minutes.  Back on the rower we did sprint efforts without staying in synch, but collectively as a class trying to hit x:xx/500 targets.  The next 5 minute block of movements were with medium dumbbells (I appropriately selected 8 lbs; they had them from 3 to 20 lbs.  We did lateral raises, front raises, rear delt raises and after two rounds of those finished with reverse lunge twists.  Our last round on the rower included distance efforts for 1  minute, 1 minute and 2 minutes.  Then we finished with the reverse pick drill.

The class wrapped up in 45 minutes.  It was very engaging and fun.  The music was good and the room goes dark for the sprint intervals.  Glancing at some of the other rowers screens, I have a lot of room for improvement rowing.  She passed out wet wipes to wipe down the rowers which looked brand new despite mine having 13M meters on it.

I would go back again, but it seems pricey.  Not more expensive than any other boutique gym whether that be CrossFit, Yoga or Orange Theory.

$89/month for 4 classes

$149/month for 8 classes

$179/month for unlimited classes

Cassie offered me a buy 1 get 2 free deal which would be 3 classes for $29.

After class they sent me an e-mail with some data.  Apparently, I rowed 5860 meters in class, average split was 2:54 and best split was 1:58.

Littlefoot Triathlon - REGISTERED

Well it is somewhat official and I plunked down my $105 entry + $15 USA Triathlon 1 day license + $10 tax to compete in the Littlefoot Triathlon hosted by Without Limits.  

Last year, I registered before the April 1st price increase so I was only in for $85 + $15 + tax.  This year, prices were up $10 across the board and I waited until June to register.

While I do have a potentially busy September, I did not want to let the multisport season come and go without participating in an event.  

It seems like there used to be more events in Colorado with run-bike duathlons sponsored by Racing Underground and a swim-run series at Cherry Creek Reservoir.  The big events like Stroke & Stride and Boulder Triathlon Series (sprint, Olympic, 70.3) are still contested along with Steamboat and Loveland Lake to Lake.

The open water swim calendar is still pretty good with the Mountain Swim Series.  One can still train at Union Reservoir, Boulder Reservoir, Bear Creek Lake and Chatfield Lake.  New for 2024, you do not need to be a member of COMSA or another organization to swim at Chatfield.

The bike racing calendar is going gang busters and it seems like there are more events now than there have ever been.

The running calendar has been pretty stable with some new events and some classics.  My own racing is limited to local 5K events.

This will be my 3rd year entering the Littlefoot Triathlon.

Arm Blast

Monday, June 3, 2024

CDOT Fitness Center

1200

Arm Blast

Alt DB Biceps Curls

10x15

10x20

8x25

Triceps Press Downs

3x10

Cable Shoulder External Rotation

3x8

Med Ball Sit-ups (10#)

15-12-9

After running I like mixing things up with a 15 minute accessory workout.  These are fun and add a little variety to my training.

Jujimufu at Big House "Joe Kenn" Power

Joe Kenn coaches athletes and his two single bay garage gyms are a testament to that.

In his first bay he has a power rack, variety of barbells, dumbbells (including roundheads and globes), kettlebells and center of mass bells.  He also has strongman logs, bamboo poles for oscillating kinetic energy and a lat pull down / low row.  Finally there is a mess of bands, chains and cable attachments on the walls.

In the second by is lower body machines featuring a Kell standing leg curl, GHD, Reverse Hyper, leg curl, leg extension, assisted Nordic curl and a pendulum squat.  Another highlight is a massive pair of 100 pound chains.

In addition to coaching athletes, Joe Kenn is also getting into grip sport and has a variety of grip implements scattered throughout the gym.

One word of advice is getting to know a local fabricator.  Custom equipment is an expensive joy, but certainly fun to get exactly what you want.

Joe piecemealed his gym over the decades by purchasing equipment from other gyms, new from Dynamic Fitness & Strength, receiving equipment in exchange for coaching services and finally secondary markets like Facebook Marketplace.

The athletes he has supported in addition to his own career are reflected in the decor which is a testament to his knowledge and methodology.

Thick Necks Cash Checks!

USAWA Lifts

Sunday, June 2, 2024

Garage Gym

1500

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Hackenschmidt Floor Press

8x75

3x125

155

165

175#

This kind of felt like a 2 board press, but without any leg drive.

Jerk, From Rack, Behind Neck

75

95

115

125#

A little sketchy using the York Squat stands, but a fun little lift.  I might have had some more in the tank.

45 minutes total workout.

This takes me to 115 of 191 USAWA lifts.  It is still really fun to try the new lifts and see where I am at, especially for lifts that are rarely contested.

Track Workout

Saturday, June 1, 2024

D'Evelyn High School Track

1800

Track Workout

800 m easy run

6x200 in 1:05 on 2:00 (finished between 1:01 and 1:06, felt sluggish)

400 m walking cool down