Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Tuesday, November 28, 2023

Metcon

Tuesday, November 28, 2023

Garage Gym

1700

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Metcon

3 Rounds for time:
30 WBS (14#/10')
20 Abmat Sit-ups
10 Axle Bar Deadlifts (107#)

I finished in 14:37 which was dreadfully slow, but I really needed to bring some intensity.  Wall Balls sucked even at 14# and my accuracy was all over the place.  I was finishing in 4-5 sets.  Sit-ups were OK and I was finishing in 2-3 sets.  Deadlifts were light, but appropriate and I went 5/5.

Programming from Vintage CF which called for 20# WBS, V-ups and 225# deadlifts.


Back Squat

Monday, November 27, 2023

Basement Gym

1900

Ski Erg

10 min

Foam Roll

Back Squat

8x45
6x95
5x135
4x155
4x155
4x155

Hang Board Pull-ups

EMOM 10

1 rep

Monday, November 27, 2023

USAWA Certified Official Process

USAWA officials can be certified at two levels:

Level 1 - Rules test and (3) practical training sessions (2 can be video training sessions)
Level 1 - Officiating in 25 or more competitions
Level 2 - Rules test, (3) practical training sessions and officiating in 25 or more competitions

Level 1 certification is good for (3) years and then requires recertification by retaking the rules test
Level 2 certification is good for life

Practical Sessions are unofficial alongside a Level 2 in a one official system or officially in the three official system.  In the three official system the other two must be certified and one must be Level 2.  The only Level 2 officials that are occasionally in Colorado are RJ Jackson and Dave DeForest.  In all likelihood, I will travel to Clark's Gym, Dino Gym or KC Strongman to complete my certification.

Video Training Sessions are a new option that was introduced in 2023.  

For me, being a certified official will be a nice feature and will allow me to host meets and officiate Postal events and Hybrid events in Colorado.

My Journey

7/6/2023 - Completed Rules Test
9/29/2023 - Completed Practical Session 1 (Video Testing Option)
11/26/2023 - Submitted Practical Session 2 (Video Testing Option)
TBD - Practical Session 3

I will then need to submit a form to the USAWA Officials Director and begin tracking officiating sessions in order to move up to Level 2.

Given my current participation, it would have been a long journey to be certified with (3) live practical training sessions that would require travel to at least (3) competitions with Level 2 officials present.

Al's Dino Gym is the closest USAWA gym to me.  475 mile drive (6.5ish hours).  Drive out night before, stay in Abilene, KS.  Compete/officiate.  Drive halfway home to Goodland, KS.  Drive the rest of the way home.  Much easier than Columbia, MO.


Sunday, November 26, 2023

Swim - Cardio

Saturday, November 25, 2023

Carmody

0900

Swim

1x600 FR
1x100 BA
1x100 BR
1x100 FR
1x100 BA
1x100 BR
1x100 FR
--
1200 yards total (37 minutes)

Track

16 laps = 1 mile

Stairmaster

10 minutes

Saturday, November 25, 2023

Home Workouts

Wednesday/Thursday November 22/23, 2023

Mid/Late morning

NJ Home Gym

Warm Up

Hip Hammy Flow

Wednesday

10-9-8-7-6-5-4-3-2-1
Push-ups
Alt Rev Lunges

Arm Blast

Thursday

SA DB OHS
Push-ups

Burpee Finisher 

EMOMish

5-5-4-4-4-4-4-4-3-3 burpee over dumbbell


Tuesday, November 21, 2023

Retro Fitness

Tuesday, November 21, 2023

Retro Fitness

1030

Warm Up

Hip Hammy Flow

Kettlebell Circuit

Push-up/Single Arm Row

Deadlift/Thruster

Single Arm Bench/Front Raise/Halos

Treadmill incline walk 12 min

Core Finisher 

Extended Arm sit up
Twist reach
Bicycle crunches

Danny took me through a nice little 45 minute effort.  The KB certainly add a component that I do not gravitate towards.

Retro Fitness is pretty nice with Hammer Strength equipment, cardio section, plenty of room for stretch and train with dumbbells, kettlebells, etc.  The dumbbells go to 125 pounds.  I also noticed Concept 2 equipment and a GHD

Friday, November 17, 2023

USAWA Q4 Postal

Friday, November 17, 2023

Garage Gym

1400

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

Snatch From Hang

Warm up with 45, 65, 75 pounds

3 for 3 at 85, 95, 105 pounds


Deadlift - 2 Dumbbells

Warm up with 202, 242

2 for 2 at 262, 282 pounds


This felt really sketchy lowering the dumbbells.  I was worried about my toes.

Pullover and Press

Warm up with 65, 75

3 for 3 at 95, 105, 110 pounds


This was much harder than I expected.  I really need to improve my tricep strength for the pullover.  The press was trivial by comparison.

---------------------------------------------------------------------------------

I was a little disappointed weighing in at 200.1 pounds (95 kg weight class), but if I did have an official all of my lifts would have been records for 50 year old men.

Snatch from Hang

90 kg - 143 pounds
95 kg - OPEN

Deadlift - 2 Dumbbells

90 kg - 360 pounds
95 kg - 231 pounds

Pullover and Press

90 kg - 205 pounds
95 kg - OPEN