Hyrox - Concept2

Thursday, October 31, 2024

Basement Gym

1300

Hyrox - Concept2

3 Rounds for Time of

Ski Erg - 1000 meters

Row Erg - 1000 meters

I finished this in 34:39 and felt like I was moving well.  Still a lot of room for improvement, but a nice mover.

Bike Erg Finisher

1000 meters

General Fitness

Wednesday, October 30, 2024

CDOT

1200

Stair Master

20 minutes level 5

DB Bench Press

10x30

8x40

6x50

4x60

Calf Extensions

3x20

Seated Row

3x10

Med Ball Sit-ups

30 reps

40 minutes total workout

Metcon

Tuesday, October 29, 2024

Garage Gym

1200

Warm Up

Jumping Jacks

Hip Hammy Flow

Metcon

“Kano”

For Time:

4 Rounds for Time

12 Wall Balls

15 Burpee Box Jump Overs

12 Wall Balls

60 Double Unders

I was planning on doing 4 rounds but had a mental 20 minute time cap.  I opted for 10 BBJO and a 20" box and rope skips instead of double unders.  It was still incredibly difficult and I ended up doing 3 rounds in 17:58.  I used a 14# wall ball and was all over the place with accuracy.  Eventually getting into a 6/6 rhythm.  The BBJO were steady with long pauses.  The only time I moved well was for rope skips.  Programming was from Vintage CrossFit.

Ratna worked out with me scaling to air squats-push-ups-air squats-jumping jacks.

35 minutes total workout

Powerlifting #24FALLGGC

Sunday, October 27, 2024

Basement Gym

1100

Warm Up

Bike Erg

Jumping Jacks

Hip Hammy Flow

Squat

5x45

3x135

2x195

1x215

225

235

245

Bench

5x45

4x95

2x135

1x165

180

190

192.5

Deadlift

4x135

2x185

2x225

1x275

315

325

330

Been a long time since I have gone 9 for 9 and 767.5 is a new PR Powerlifting Total!

Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4

Total 250+185+315 = 750 (GGC 5/11/2024) 206.9

Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9

Lifts were on par with my best SBD of 250/195/341 in different meets despite not training specifically for this event.  I was beyond thrilled and want to keep working on my bench and squat.

King Kong 2024

Top Row: Katherine, Marc, Kathy Jacob, Daniel

Bottom Row: Akeem, Broc, Andrew, Sanjiv, Lewis

King Kong 2024 was exciting with a new venue on the front range and a great group of competitors including newcomers and experienced athletes ranging in age from 7 to 95 years old.

The event was sponsored by Marc Brothersom and Akeem Jenkins.  Marc is recently off of a record setting performance at the Arm Lifting USA Super Series in Las Vegas.  Akeem is big and strong.  We were joined by newcomers Katherine, Broc, Andy, Kathy and Jacob.  Louis and Daniel had more experience with grip.

Entry was pre-paid at registration and weigh in was easy.  I squeaked in at 204.6 pounds (92.8 kg) by taking off my t-shirt.  I did not warm up much, but did utilize my gripprotrainer.

The implements were reasonably well seasoned and felt very similar to what I use at home.  We used crossbar and knock bar by Barrel Strength Systems.  The implements and loading apparatus were weighed together and then we utilized Rogue calibrated kilogram plates.

The event was last man standing:

• Crusher – 45.67, 48.17, 50.67, 55.67, 60.67 kg (PFP 60%; in line with last year at 56.25 kg) 216th
• IronMind Block – 14.07, 15.32, 16.57, 17.82, 18.32 kg (PFP 19%; well behind last year when I pulled 21.9 kg) 235.5th
• Finnish Ball (13” Lift) – 9.16, 11.66, 14.16, 16.66, 17.91, 19.16 kg (PFP 21%; well behind last year at 23.5 kg) 229.5th
• Little Big Horn – 40.62, 43.12, 48.12, 50.12, 54.37, 55.62 kg (PFP 60%; PR! versus 52.27 kg at home) 199th

Overall I was 230/243 men, 35/37 93kg men and 8/8 50+ 93kg men

It was a well balanced performance besides dropping to the bottom of the field.  Benchmark on pound for pound (PFP) excellence is 120%, 50%, 50%, 120% respectively.

I did better with my increment jumps this year.  Last year was pretty granular and I felt myself wearing out.  It was nice having a little extra in the tank.  I was off of last year primarily due to limited training.  Dropping 4 kg on the Block and Little Big Horn is just being unprepared.

We got started on time with weigh-in at 8:00 AM and were packing up by noon.  We used one main platform and a side platform for two lifters.  I was impressed by the organization and judging.  All of the standards I expect were met.  It certainly had a lower pressure feel.  At Carbondale it was clear that folks were gunning for World Records.  Less care was taken to keep skin oils off of the implements at this venue.

BSAG Leg 10

Tuesday, October 22, 2024

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

BSAG Leg 10

Sanjiv Gupta - 53 years old - BW = 206.8 pounds (95kg Class)

Single A. Dumbbell PRESS - 52 pounds

DEDD-PULL - 300 pounds

LUNGE & SQUAT - 115 pounds

Seated DumbbellZ PRESS x 4 - 90 pounds

Seated DumbbellZ PRESS Rampant Rampage - 10x70 = 700 pounds

SA DB Press:

35*

45*

52#

57

Deadlift

135*

185*

225*

275*

300# (maybe had more in the tank, save it for Sunday)

Lunge & Squat

45*

65*

95

105

115# (definitely had more in the tank, but this is a dangerous one to miss without spotters)

Seated DB Press x 4

70

90#

Seated DB Press Rampage

70x10 = 700#

* indicates warm-up lifts

These all felt pretty good and I was able to warm up and lift in an hour.  I may still do a finisher with rope skips and some ab work.

Gym Spend 2024 To Date

Overall by Month ($4,352)

• January - $384 + $835 (Grip)
• February - $140 + $160 (Vintage) + $20 (Grip)
• March - ($11) + $5 (Grip)
• April - $35 + $436 (Grip)
• May - $1,150 + $193 (Grip)
• June - $40 + $10 (Vintage) + $166 (Grip)
• July - $20 + $25 (Grip)
• August - $41 + $73 (Grip)
• September - $0 + $240 (Grip)
• October - $70 + $145 (Vintage) + $175 (Grip)

Breakdown by Category ($4,352)

• $1,869 Gym Equipment - Concept 2 Bike Erg ($900), Torque Tank ($250), Dumbbells, Intek Plates, Tuff Stuff Back Extension, Deka Ram, Preacher Bench, CMB, Bands, Neck Harness, Ab Bench, Foam Mat, Collars, Med Ball
• $315 Vintage - ROC-MO plates, Nebula Pitt Panther Dumbbells, Iron Man Barbell Plates
• $2,168 Grip Equipment - USAWA, Contest implement, Grippers and Misc

Grip Lifetime Spend

• $1,276 Contest Implements
• Ironmind ($224)
• 6" Block - $45
• Hub - $33
• Little Big Horn - $116
• Rolling Thunder - $30
• Arm Assassin Strength Shop ($245)
• Finnish Trainer - $25
• Inch Pinch - $15
• Napalm Nightmare 2.0 2-3/8" - $105
• Shallow Inch Pinch - $15
• Double Shallow Inch Pinch - $35
• Wrist Wrench - $50
• FBBC ($208)
• 2.25" Crusher - $165
• 2.5" Jug - $35
• 4" Crusher - $8
• Nemesis Grips ($102)
• Rolling Thumber - $61
• Crimp Plate 19mm - $41
• Barrel Strength Systems ($184)
• Flask - $184
• Sorinex ($193)
• Saxon Bar - $193
• David Horne ($25)
• HorneTop - $25
• Otevoima ($40)
• Finnish Ball - $40
• Bear Paw ($30)
• Excalibur - $30
• John O'Connor ($25)
• Dragon's Tooth - $25
• $659 Grippers - (18) Grippers including collectible

• $610 USAWA
• Barbell Vertical Sleeves
• FBBC 2" V-Bar
• FBBC 1" V-Bar
• 1.9 inch dumbbell handles
• 2.5 inch dumbbell handles
• $320 Misc
• Loading pins
• Rogue Cannonball
• Rogue Grandfather Clock
• Metolius Rock Ring, Banner
• IronMind Expand Your Hand
• Titan's Telegraph Key
• $50 Feats - York half 50 blob
• $20 MMA - Suples 26# Bulgarian Bag

What became clear from this exercise is that aside from the Concept2 Bike and the Torque Tank, my gym spend has been pretty reasonable.  Certainly, I bought some extraneous items, but they do make me happy (Preacher Bench, CMB, Rom Wod Foam Mat).  I also bought some weights that I really don't need but no harm.

Decreasing vintage collecting has been a win for me.  Aside from the Nebula dumbbells, everything else has been local.  The only stuff I am willing to purchase with shipping may be some Eleiko or Jackson items.

Grip was unfortunately quite eye opening.  This $2K was just a whisper under half of the total spend.  The two big categories of contest implements bear some further discussion.  

The grippers have been fun and I have all of the practical grippers I need from Captains of Crush and Standard.  Practical meaning that I have a gripper I can close and a challenge gripper in each series.  I will still pick up Gillingham High Performance or Tetting if I have the opportunity.

The contest implements have been a little opportunistic.  I have bought implements for King Kong, Dub's Grip Challenge and Rocky Mountain Summer Grip Challenge.  Those aside, I have also bought stuff from Nemesis, Barrel Strength Systems and Sorinex for online challenges and leaderboards.  Finally, I grabbed some stuff that looked cool on the grip board.  Those are a little silly but who cares.

Going forward and looking at my 2024 Competition Calendar and 2025 Plans. I do not intend to purchase/fabricate any all-round equipment.  With more room, I would consider a back lift apparatus and harness; I would buy an old school Roman Chair if one became available.  I am planning on Nationals, Worlds and hopefully one other live meet (Grip Challenge? Heavy Lift Challenge?).  For Grip, I will definitely do King Kong and did enjoy the other few events I did this year (Rolling Hills, Dub's and Rocky Mount Grip Challenge).  I will only be buying collectible grippers, competition implements and unique items.  I am all set for Powerlifting (GGC) and Highland Games (Colorado Scottish Festival and maybe one other).  I am all set for CrossFit, Running, Deka and Triathlon, but I have been eyeing race wheels.  I am all set to train for Hyrox (my A event for next year).