Metcon

Thursday, May 30, 2024

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Inversions

3 kick-up attempts (failed)

2 kick-up and hold for a few seconds

Metcon

AMRAP 20

400 meter row

200 meter run

2 pull-up

I finished 5 rounds in 22:30.  This sucked today.  I felt sluggish and lethargic, but it felt good to get moving.  Programming was adopted from Vintage CrossFit which called for 450 meter row, 300 meter runs, 15 foot handstand walk and pull-ups 5, 8, 11, etc.

Swim

Friday, May 24, 2024

Carmody Rec Center

1100

Swim

1x600 FR

1x150 BA

1x150 BR

1x100 FR

--

1000 yards total (30 min)

Metcon

Wednesday, May 22, 2024

Garage Gym

1430

Mopped the main floor area prior to starting the workout

Metcon

4 Rounds for Reps of

4 Minutes Work 2 Minutes Rest

400 meter run

Max BBJO (20 inch)

This one looked interesting when I read it on Vintage CrossFit (VCF). The VCF version included ring muscle ups in addition to BBJO.  I scaled the height of the box and eliminated the muscle ups.

Over the 4 rounds, I managed 4, 5, 5, 5 BBJO which I was quite pleased with.  The rest interval was perfect and allowed for a full recovery.  I was finishing the runs in about 2:50 and had 1:10 for BBJO.

Chad Prep

100 Box Step-ups (20 Inch) - 7:55

40 minutes total workout

Short Steel Bending

I finally busted out my short steel beginners bending kit from Short Steel Bending.  I think I actually requested these over a year ago, but then chickened out trying to use them for fear of wrecking my hands.

Upon reacquainting myself with the kit, I found 3 bars marked 120 pounds and 3 bars marked 140 pounds.  Both appeared to be 3/16" cold rolled steel, but the lengths were different.

After a couple of attempts wrapping with the Cordura wraps, they felt reasonably secure.

I tried double overhand, then underhand, and finally could get a kink with a reverse grip bracing with my left hand and moving my right hand.  On the 6 inch stock, I could sweep this way as well and then did a two handed crush.  On the 5 inch stock, I switched to a double overhand for the sweep and then was able to crush it as well.

120 lbs - 3/16" by 6 inch success - Reverse Grip

140 lbs - 3/16" by 5 inch success - Reverse Grip, switch to overhand, switch to underhand

I would like to throw this in on a regular basis and have some stock on hand to play with.  After exhausting my beginners kit, I will probably order 30 pieces of 3/16" cold rolled steel (20x6"; 10x5.5") from FBBC for $21 plus shipping.

Short Steel Bending sells 10-packs of rod stock in various lengths and diameters for a $20 plus $10 flat rate shipping.

Fat Bastard Barbell Company sells 10 packs and price is based on diameter.  Not sure what shipping costs.

Eat Chalk Get Big has limited stock and is pricier at 5/16" 10 pack 7 inch lengths costing $30 plus shipping.

Metcon

Tuesday, May 21, 2024

Garage Gym

1330

Metcon

AMRAP 20

30 knees-to-elbows

1000 meter row

I scaled the core work to hanging knee raises and it was still a grind, but a good grind.  I finished 3 rounds in 22:18 (row time 16:34) well in line with the Crossfit.com guidance of 2+ rounds. My core will certainly be lit up tomorrow and it was a good reminder to work in toes-to-bar and knees-to-elbows some when I am doing EMOM work.

Bike Erg - USAWA

Saturday, May 18, 2024

Home Gym

1400

Bike Erg

20 minutes - 8295 meters

USAWA

Pullover, Bent Arm

44-55-65-75-85#

Hack Lift, One Arm

95

115

135

155 L, R

Hack Lift

225

245

I am not up to 113 of 191 lifts performed.  I have attempted 116 of 191 (failed Leg Presses and Judd C&J).  17 other exceed my current mobility (9), equipment (6) or strength (2).  It is fair to eliminate total poundage as well.  That leaves 57 that I need to try.

Pull-ups

2-1-1-1-1

banded 2-2

Concept2 Bike Erg

Mike Zee listed a bike erg right by the house for $920.  Since Nisha was home and I could check the saddle height, I went ahead and decided to take a look.  The adjustment was sufficient for her and hopefully goes low enough for Ratna as well.

LogBook Summary

Meters:  2,342,437

Time:  96:16:14

Number of Workouts:  468 (going back to 2019)

The desk attachment is actually pretty cool.  It is a product called Wally Board and comes in Black, Natural, Walnut and Raw Wood.  The stained ones are $180 and the raw wood is $160.  

The Venzo K1304 pedals are flip flop and will work with Shimano SPD cleats (mountain bike) if I were interested.

He was willing to take $900 cash which was fair as far as I am concerned.  Aside from the random $800 listing, most are listing around $975 and the last one sold for $940.  This saves a few bucks ($1100 +$60 shipping + $60 tax = $1,220 to the door retail) and was very close to the house.  

The desk is worth another $50 easily and I am not remotely concerned with getting my money back or worst case selling for $800.

My wife did not think the saddle was very comfortable.  A new one can be attached without much issue.  The problem will be finding one that she likes.

Other accessories could include:

T27 6-Lobe Driver - $2.50

Toe Clips - $5.50

Right Pedal - $13.80

Left Pedal - $13.80

Banner - $30.00

UPDATE: 7/5/2024 - We have had a few sessions on the bike and am really happy with the purchase.  I did go ahead and order the pedals, toe clips, (2) drivers and (2) phone holders.  The parts themselves were really inexpensive.  I was just trying to maximize my $10 shipping.

UPDATE: 2/17/2025 - After some use, but not nearly enough considering the investment, I finally decided to investigate the knocking noise.  Apparently it is a known issue with some of the older models and the fix is a $75 axle retrofit kit which I ordered today.  I also could not help myself and sprung for a $30 banner.

UPDATE: 2/23/2025 - The retrofit kit installed smoothly except for one stripped pem nut (3 out of 4 should secure it well enough).  The video was very helpful and everything followed well except for a hardware swap for the bearing mounts.  It took me an hour versus an estimate of 45 minutes and now the bike is operating smoothly.