USAWA Member of the Month - June 2023

I had the honor of being recognized as the June 2023 Member of the Month by the USAWA.

The member of the month of July is Sanjiv Gupta.  Though Sanjiv is a relatively new member, he is an enthusiastic one.  Having just competed in Nationals in June, Sanjiv participated in the Colorado record day in July, and set or broke five USAWA records.  This is certainly not where his contribution ends, though.  He was an active participant in the discussion at the national meeting where a few changes were made.  He is serving on the advisory committee, which was newly formed after the national meeting.  Perhaps his most daunting challenge, though, is assisting Scottish Johnny in the capacity of Records Director.  Scottish Johnny has told me that having Sanjiv on board has been a game changer.  His contributions in just his first member as a member of the USAWA have been impressive to say the least.  Congrats Sanjiv!  Well deserved!

CFA Assessment

Sunday, October 8, 2023

D'Evelyn Track

1200

CFA Assessment

Basketball Throw - 40 feet (37 feet last time)

Cadence Pull-up - 2 (no change)

Shuttle Run - 11.89 (12.23 last time; 11.87 first time)

Mod Sit-ups - 32 (38 last time; 30 first time)

Push-ups - 15 (17 last time; 18 first time)

1 Mile Run - 9:22 (9:03 last time; 9:44 first time)

This is the third time trying the CFA and I still feel like it is a great benchmark workout for overall fitness and readiness for more intense physical training.

4/23/2023

9/24/2023

Rehband Knee Sleeves

I checked my measurement for Rehband Knee Sleeves.  I am right in the dead center of the Medium size at 36 cm.

They have 5mm Medium sleeves in Burgundy & Black, Camo, Navy & Black.  Normally these are $36 each and being offered for $28 each plus tax on Craigslist.  A little steep, but I am curious how they compare to Rock Tape Assassins.

They have a variety of sizes and colors.

Rehband - Elbow Sleeve - Black & Pink - SM - 5MM x 2

Rehband - Knee Sleeve - Blue Line - 7mm - LG x 2

Rehband - Knee Sleeve - Blue Line - 7mm - XL x 1

Rehband - Knee Sleeve - BLK - 5mm - MD x 1

Rehband - Knee Sleeve - Burgundy & Black 5mm - LG x 1

Rehband - Knee Sleeve - Burgundy & Black 5mm - MD x 4

Rehband - Knee Sleeve - Camo - 5MM MD x 2

Rehband - Knee Sleeve - Camo - 5mm - XL x 2

Rehband - Knee Sleeve - Navy & Black 5mm - MD x 2

Rehband - Knee Sleeve - Pink / Black 5mm - MD x 1

Rehband - Knee Sleeve - Pink / Black 5mm - SM x 2

Rehband - Knee Sleeve - Pink / Black 5mm - XS x 3

Rehband - Knee Sleeve - Purple 5mm - MD x 2

Rehband - Knee Sleeve - Purple 5mm - SM x 1

Rehband - Knee Sleeve - Purple 5mm - XS x 2

5mm - $27.99 + tax

7mm - $34.99 + tax

PowerLift Lever Bench

Pending within hours.  If it was not in Loveland, I might have gone after this for $150.  Ritual Strength is doing some housecleaning and has weight plates, loadable dumbbells and a Matrix Ab machine for sale.

DekaFit / Hyrox

A friend of mine has inspired to consider Hyrox / Deka events.

Hyrox comes around infrequently, but there is a Deka affiliated gym in Highlands Ranch that is hosting the Deka Mile on November 5th:

The Deka Mile has only 0.1 miles of running between stations (vs 500m in the Deka Fit, therefore one mile of running rather than a 5K)

Zone 1. 30 weighted alt rev lunge (55 lb)

Zone 2. 500m row

Zone 3. 20 BJO or Step-up Over (24")

Zone 4. 25 Med-Ball sit-up (20 lb)

Zone 5. 500m Ski Erg

Zone 6. 100m Farmers Carry (60 lb each hand)

Zone 7. 25 Cal Air Bike

Zone 8. 20 Dead Ball Shoulder Overs (60lb)

Zone 9. 100m Tank Push/Pull (Xebex Level 8 resistance; Torque Level 3)

Zone 10. 20 Weighted Burpees (44 lb)

Only having 4 weeks to train is not great, but it all seems doable.  Lunges will light me up for the rest of the event, but the rest should be OK, until the burpees which would be the finisher.

UPDATE 10/29/2023 - I ended up registering for this event and selected the 10AM wave on 11/5/2023.  I did some unweighted lunges today and felt OK.  If I start to tighten up, I can always bail the weight, accept the DNF and do the rest of the event for fun.

Squat - Metcon

Thursday, October 5, 2023

Home Gym

1500

Ski Erg - 10 min

91 calories, 1773 meters

Back Squat

5x5 - 135, 155, 155, 155, 155

Metcon

E3O3

5 Rounds of

50 rope skips

12 wall ball shots (14# to 10')

2 Pull-ups

Modified from Vintage CrossFit programming and allowed for roughly 1:1 work to rest ratio.  Good effort

Iron Titan Gym

I decided to cancel my monthly membership.  The $75/month is reasonable and I like the gym.  It has plenty of equipment and supportive athletes.  There is definitely a buzz with strong athletes moving big weights.  They have a glute ham, reverse hyper, plenty of sandbags, circus dumbbells, logs, frames, stones, yokes, power racks, deadlift platforms, competition benches along with bodybuilding and general fitness equipment.  Chalk flies freely and the music is cranked up.  Access is 24/7 with an access code.

Iron Titan could probably use a wash top to bottom.

Part of the cancelation is the Thor Strength Showdown being canceled.  Also, I may be able to work something out with PK at Thor Strength to pay to drop in once/week.  Thor Strength has less equipment, plenty of space to move about, is much cleaner and is staffed at reasonable hours for me.  I like to support local business.