Rocky Mountain Greenway Trail
1600
2.89 mile (10:28 pace; 30:17 moving time) run around the Croke Canal Loop. I felt really good and pulled a negative split on the effort at 15:17 for the first loop and 15:00 for the second loop.
Thursday, January 28, 2021
Rogue Bella Bar
After an inordinate amount of time hemming and hawing over a barbell purchase, I finally pulled the trigger on a 15kg Rogue Bella Bar with Black Zinc finish.
79.13" overall length
dual knurl marks
25 mm diamater
13.00 inch loadable sleeve
bright zinc sleeves - medium oxidation rate
bushing
F6-R (F Rating) - good durability rating
190,000 PSI tensile strength
I wanted a second barbell for a while and this will be perfect for me for Olympic lifting, Powerlifting and Crossfitting. The only downside to this bar is absence of a center knurl (but they do not make 15kg barbells with center knurl. It is strong enough for all the lifting I do. It is slightly shorter (good for tight spaces) and it will be much easier for me to grip compared to my 31 mm barbell.
Cost was $215 + $25 S&H + $10 tax.
UPDATE 4/25/2023 - I have owned this bar for a couple of years and I use it about as often as I expected at maybe once a month when performing snatches and overhead squats. I purchased it for Olympic lifting and it has met that end. I expected my wife or daughters to train with it and they have not.
Wednesday, January 27, 2021
Power Clean - Metcon
Wednesday, January 27, 2021
Basement Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Burgernerish Barbell Warm Up
Comptrain Barbell Warm Up
Power cleans at 45, 65, 75#
Power Clean
Every 2 minutes for 20 minutes (10 sets)
Power Clean x 1 rep
Build to heavy single
85
95
105
115
125
135
145
150 - fail
150
150#
These went really well. I felt good and was a little surprised when I failed 150# on the first attempt. Attached is an extra set video at 145#
Metcon
AMRAP 12
6 power clean (135/95)
12 front rack alt reverse lunge (135/95)
12 bar facing burpees
I scaled the weight to 65# and still struggled with the lunges. They were a sloppy 12 on the first round and better 6/6 on subsequent rounds.
R1 - 3:00
R2 - 4:10
R3 - 4:00
I ended up finishing with 3 rounds + 8 reps and had no desire to finish the set. It was good to work on the lunges.
Programming was from CFG and was ideal for the basement gym.
Tuesday, January 26, 2021
SLIPS - Bench Press
Tuesday, January 22, 2021
Home Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Down Dog
SLIPS
Scales - 20 seconds each of 4 positions 2 times through
L-sit - 4 times max effort on the minute, about 10 seconds
Inversions - 15 second hold, 2 HSPU to 2 abmat, 1 negative to 1 abmat
Plank - 60 seconds arms extended, 60 seconds on elbows
Stretch - in warm up
Bench Press
Build to heavy single
8x45
8x95
4x135
2x155
2x165
1x175
CFG was benching today, so I decided to incorporate it into my WOD. Ratna was training with me so it was a good day for SLIPS
TrainerRoad - Baird
Tuesday, January 26, 2021
Basement Gym
0630
8.69 mile (47:30 moving time; 11.0 mph) ride on the stationary trainer. It was my turn to drop my daughter off at the bus stop and rather than going back to sleep, I opted for a spin on the trainer. It was a good ride and I was plenty spent after the two interval sessions.
Monday, January 25, 2021
Nutrition
My nutrition went to hell in a handbasket. From my low and healthy weight of 178.4 on 9/19/2020, I have ballooned up to 191.7 on 1/24/2021. This is a 13.3# uptick over about 4 months.
It started off innocently enough and I typically put on about 5-7# over the winter due to the absence of long bike rides and runs.
9/19/2020 - 178.4
10/19/2020 - 184.3
11/19/2020 - 185.3
12/19/2020 - 188.3 (this is when I knew I was in trouble)
1/19/2021 - 187.2
I have renewed my motto to maintain a healthy relationship with food. Avoiding snacks between meals and increasing my consumption of vegetables. I had been eating salads pretty frequently before dinner, but unfortunately I found myself snacking after dinner until I went to bed which has been later and later.
The open starts on 3/11/2021 which gives me about 7 weeks to lower my body mass. When I first did this exercise for my A1C, I was able to drop 12# in 7 weeks which seems incredibly optimistic.
Rather than setting an arbitrary goal, my mantra will be incremental healthy eating.
Boulderbells
I am constantly finding cool shit on Craigslist that I have absolutely no use for. These things are cool. $220 is a little steep and reflects retail cost if these were in stock.
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