Hyrox Conditioning

Thursday, December 26, 2024

Avilla Fitness Center (Tampa)

0900

Hyrox Conditioning

1000 meter Techno Gym Ski Erg

80 Burpee

1000 meter Row Erg

200 steps Farmer Carry with 50 pound dumbbells

100 lunges (unweighted)

100 air squats

50 minutes total workout

Hyrox Conditioning

Tuesday, December 24, 2024

D'Evelyn Track

1230

Hyrox Conditioning

1000 meter run

100 yard burpee broad jump

1000 meter run

100 yard walking lunges (unweighted)

I trudged my way through this in 34:50.  I was only planning the burpee broad jumps, but tacked the lunges on as it was a nice day.  I was pacing well and felt pretty good.  Despite the long time domain for the burpees, I am feeling more confident that I will finish the Hyrox event in 5 weeks.  Just need to keep getting in some finishing movements and test.

1000 meter run - 7 min

100 yard burpee broad jump - 13 min

1000 meter run - 8 min

100 yard walking lunges - 7 min

USAWA - Clean & Jerk - One Arm

Tuesday, December 24, 2024

Garage Gym

1130

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Clean & Jerk, One Arm

33

44

54

64 - Right made, Left missed

Snatch, One Arm

33

44

54

64

It felt really good to get a baseline on these lifts.  I want to mix them in occasionally to make sure I am ready for the Colorado One Arm Challenge in March 2025.

Strandpulling

Golden Era Bookworm has got me swarming down the rat hole of strandpulling.  His video demonstrates 20 exercises and alludes to the International Steel Strandpulling Association that no longer seems to be active.

There is an active Facebook page and a somewhat active TapTalk group.  TapTalk seems similar to Reddit, but with more ads.

The premier model is by Robert Baraban and is reasonable 200 euros.  Bells of Steel had a high end model for $80, but it is out of stock.  I am debating picking up an eBay model for the same $80 price point rather than waiting for the Bells of Steel to come back in stock.

My primary motivation is that the movements seem to really stabilize the shoulder girdle.  They are movements that I am not otherwise replicating with any of my other training.  Plus, I like vintage strength training.

Back Squat - Metcon

Monday, December 23, 2024

Westbound CrossFit (Coach Loni)

1200 (12 of us)

Warm Up

AMRAP 3

10 DB Goblet squats

5 burpees

30 Single Under/Double Under OR :30 Double under practice

MOVEMENT/MOBILITY - mini band, DB, PVC

:30 calf stretch on DB / side

:30 single DB overhead carry / side

:30 bottom squat

6 cossack squat

:30 bottom squat

* grab PVC + mini band around knees

6 kang squats w/ PVC on back

6/6 monster walk forward/backward w/ PVC overhead

5 snatch high pulls w/ pause at knee and hip crease

STRENGTH - Back Squat

EMOM X 5

3 Back Squat

EMOM x 5

1 Back Squat

*Start @ 60% and Build to A Heavy, Not Maximal, Single

I did 5x3x135 and then started adding weight with 145, 165, 185, 195 and finally 205 pounds

METCON

Health

2 Sets

AMRAP - 6

45 Single Under

3* Power Snatch (45/35#)

3* OHS

----3 Min Rest B/t Sets----

+

@ 16:00

Accumulate a 2:00 Plank

NOTES - Each Barbell Movement Increases by 2 Reps Every Completed Round. Reset at 3 for 2nd Set

SCORE = Total Rounds + Reps b/t Both Sets

I used a 15kg bar and got through 3 rounds + 45 SU + 9 Hang Power Snatch + 8 OH Squats 1st round

I used a 15kg bar and got through 3 rounds + 45 SU + 9 Hang Power Snatch + 4 OH Squats 2nd round

Overall, it was a nice little workout.  It would have been nice to snatch from the floor, but the volume with overhead squat was certainly better for me.

800 yard Swim

Monday, December 23, 2024

Carmody Rec Center

1000

Swim

1x300 FR

1x200 FR

1x100 BR

1x100 BA

1x100 FR

--

800 yards total

It felt good to be back in the water, but I could feel the effects of taking time off.

Carabiners

I never paid much attention to carabiners, but when something works amazingly well you notice.

That is the case for Kong Oval Steel Straight Gate 105 mm carabiners.  Load tested, smooth operation, nice full opening on the straight gate.  Made in Italy.  While it seems silly to pay $10 for a carabiner, I certainly feel like the quality justifies the prices.

I had purchased 4 inch carabiners from Amazon (OWAYOTO) store at 2 for $12, but the finish was not as good, the operation not as smooth and the opening not as large.

I had also purchased Sprookber Stainless Steel Spring Snap Hook Carabiners, but do not like the shape as much.  I very much prefer ovals.

Finally I tested a Beyond Power and a Black Diamond carabiner for Joe Grey.  While they both worked just fine, I still prefer steel to aluminum.  I want something that will bend before it breaks.

Joe's full article here.