Sunday, March 6, 2016

Free stacking plyoboxes 18" & 24"

See photos. Clearing out some space. Free to the first person. These things are big and heavy (the 24" one in particular) but bombproof - they are reinforced on the inside.

Wednesday, January 8, 2014

DIY Bandbell Bar Load Testing

Okay, so here is the bar with 200# on it.  Definitely is flexing, but seemed pretty darn solid still.  I was nervous to put on more weight as I didn't want to do any destructive testing.  I don't think I'll be sniffing 200# anytime soon with this thing (if at all).

Next time maybe I load the 55# plate onto the double-walled section (just need to slide it over 1"-2").  That would probably help since how I designed this thing the weights hang on single-walled tube.  I really wish the shipping on tube over 58" wasn't so dang expensive.  I would've double-walled the entire bar and then gotten 1.75" diameter 1" pieces for the band holders and just glued those over the double walled tubing.  Oh well.  I didn't think I would be using these weights actually after seeing how people struggled with 106# on this video:  I think their design definitely flexes more than mine at lower weight but can withstand 600#!!!  Crazy.  I almost think a solid 1.25" rod sleeved inside a 1.5" tube might be too rigid and not give the intended effect.

Maybe I'll get a 12" 1.75" diameter sleeve to put over the existing band holders and then get 2" diameter 1" pieces.  That would solve my single wall setup.  Or slip a couple of feet of 1" solid rod on the inside...  Even easier!

Monday, December 9, 2013

Jerk Blocks Anyone?

Well, I'm considering building a different set like Rogue's design.  Anyone interested in these?  They're hardly used (and have been used really only to store things on top of since I've been injured).

They are these only slightly modified:   Jerk Blocks

I changed the top retention setup to ripped strips of plywood vs. quarter round molding (and have included it on one side so it won't be slipping off a side).  I used standard wood screws for the internal supports and these fasteners at the corners of the boxes:

Structural Fasteners

40" L x 20" W x 40" H

Sunday, August 18, 2013

Shoes for Sale!!!

Okay, so have some shoes for sale.  Hardly wore them.  Got a little carried away with shoes so trying to get rid of some.  Somehow I ordered the Reebok shoes too small for me - I read the originals ran big so I ordered 9.5 - my toes touch the end.  Then I read that the 2.0's definitely ran big and they got their sizing straightened out.  So custom ordered (!) the 2.0's in 9.5's and guess what?  Too small too.  Crap.

Buy!  Buy!!  Buy!!!  :)
My loss is your gain.

New Balance Minimus (original model)
Don't think I have ever worn these outside.  Size 10.  Perfect condition.

Custom Reebok Nano 2.0
Worn outside a couple of times.  Excellent condition.  Size 9.5 - too small

 Original Reebok Nano.
Worn outside a few times, shows a very faint amount bit of dirt (they are yellow).  Size 9.5 too small.

Wednesday, June 19, 2013

Galvanized Axles

Okay here they are in their raw glory! Not as pretty as Rogues (or my taped beauties) but from a maintenance standpoint these are great. Sold one already and a couple of boxes are interested as well.

Tuesday, June 18, 2013

Baby Axle

Well had 4.5' leftover so built a baby axle - 36" between collars. Can't fit a ton of weight on it but with the competition plates could actually load it two 45's no problem.

Monday, June 17, 2013

Prototype axle bar complete!

Okay so finally got the collars and the bar is complete. I like the way it turned out - perfect for home gym use. I'm in the process of making some for a couple of local boxes but instead of tape found a reasonable source for galvanized pipe. Will be much better from a maintenance standpoint. The tape on the part of the bar where you load weights is pretty nice though to make up for the smaller diameter of the pipe (1.9"). The bumper plates fit more snugly (but not tight) and you can use standard sized collars to hold the plates on.

This one is 6' so in between the 5' and 7' I will make for the boxes. Too much waste at 6' (standard pipe length is 21'). I will make a 4.5' with the length I have leftover I'll have my daughter use it... :)

Tuesday, June 11, 2013

Gin Gym Tour

Well I've added all kinds of stuff to the Gin Gym thought I'd give a quick tour:

(click photo for panorama view)
Rogue S-2 (spotter arms, Matador), Pendlay Nexgen bearing barbell, Pendlay comp bumper plates, Hi-temp training plates, Rogue landmine, DIY dog sled, DIY axle, DIY bandbell, Sorinex FNGHD, assorted slam balls (20#-50#), kettlebells (9#-70#), (2) Abmats, iron plates, dumbbells, and bands.  Lockers were from my wife's old work - she wanted them as a keepsake...  They just accumulate junk inside of them but she wanted them what was I supposed to say?  Fits the motif... :)


16' of monkey bars, climbing wall, bunch more barbells (how did I accumulate so many?), kayak

(click photo for panorama view)

C2 rower (model D, PM3), Precor treadmill, DIY pullup bars, Rogue rings, DIY rings, 11' climbing rope 1.5", medicine balls (12#, 14#, 20#), more bands, Clock Gone Bad, DIY jerk boxes, assorted jump ropes
 (click photo for panorama view)
Schwinn Airdyne AD6, DIY plyoboxes (12", 16" 20" stackable), battling ropes (in the white bag on the blue plyobox)

Not pictured:  DIY reverse hyper (can be seen farther down this blog), Lifecore rower (got it before I knew the C2 was the CF standard), Rogue dip belt

Saturday, June 8, 2013

Axle taped

Well, the blue tape I wanted looked more purple to me so I went with the red. Still waiting on the collars. I do like the color added to the pipe - dresses it up some. Yes, it will get dirty but oh well. I'm pricing some galvanized as well. That will be tape free and better for chalking (although with the tape you don't need to chalk).  Feels good!

Thursday, June 6, 2013

Start of Axle Bar

Here is a shot of the bar before the tape and collars. I've included a shot of the collars as well for reference. Right now I'm just using another set of lockjaw clamps as my stop.

Next DIY Project - the Axle Bar

As much as I love Rogue's stuff, shipping to California unfortunately makes the cost of some of their stuff higher than I'd like to pay (and I've bought plenty of stuff from them).  And being a DIYer, I like to build things myself where it makes sense and doesn't exceed my capabilities (and I have the right equipment).

Here is my next project - super simple really and I'll be able to save myself a little bit of money.  The differences are basically no powder coat (I'll use colored athletic tape to jazz things up a bit) and the collars/stops are steel collars that are secured with a set screw vs. a welded on stop.  I prefer the look of the collar personally - it looks a lot more like the material used for the sleeves on a typical barbell.

Got inspired watching the Regionals with them using the axles and figured it would be nice to add to the ever increasing volume of equipment in my garage... ;)  Will be good for grip stuff too!

Sunday, April 21, 2013

Bandbell Bar complete

Okay, got it all together and this thing is crazy. Gets super wobbly just like the videos online. Good for me especially now with my sternum bothering me - light weight but still a good test of the stabilizer muscles. 70# on there right now can go heavier too - bar is hardly bent.

Monday, April 1, 2013

DIY Bandbell Bar

Okay, so I'm intrigued by this whole bandbell bar thingy.  Of course, being the DIYer, I'm not going to spend $300 on one.  Here is my design in fiberglass tubing.  The pieces will be bonded together with 3M 5200 adhesive for a permanent setup.  Should be pretty strong with 1.5" outer tube and 1.25" tube inside.  Again, all glued together with a really good quality adhesive.

If you're wondering what the heck these are for, check out the video on Rogue's page:

Now if I could just somehow get all healed up maybe I can start using all this stuff!!!

Saturday, February 9, 2013

DIY Reverse Hyper Build for my Rogue S2 Squat Stand

Well, it has been awhile since I have posted here.  Sadly, it is because I haven't been able to workout now for quite some time.  Have finally gotten things diagnosed and I'm having some SI joint issues.  Hope to now start the correct PT soon so I can get better and get back at it. 

In the meantime, I've added something to the gym that will hopefully help me in my rehab and then eventually get back to where I used to be (well, I'd take close).  Here is my DIY reverse hyper:

DIY Reverse Hyper in action!  Rock solid!

I was inspired by this site:

Now, I don't have a cage, I have the fabulous Rogue Fitness S2 squat stand.  So I had to tweak the design to make it work with the S2.  I have the safety spotters which is what the contraption sits on.  Also key to the design is the  plate storage - load these bad boys up with a bunch of weight so the rack doesn't rock.  I have 410# on mine.  Note use this setup at your own risk.  This hasn't been tested by Rogue.  I don't plan on using massive weight for this, and I don't weigh that much so it should be fine.  However if you're a big dude and want to put on a bunch of 45's, well, good luck and don't tell me I didn't warn you... :)

Here was my first design (with parts list):

So I bought all the supplies, and then it sat for several months until I finally got working on it.  As I was putting things together, I realized the 2x10 material was going to make this thing heavier and look pretty rough (note:  I had some 2x10 left over from my jerk boxes).  So after thinking about it, I checked out my wood pile and saw that I still had some 3/4" plywood leftover from my jerk box project.  So I modified it and used that instead.  Much better choice.  It is definitely lighter and I think looks nicer.

Here it is without the pad on top.  I'll zoom in on the areas so you can see the detail.

The swing arm section consists of a couple of T-fittings.  The upper section has short pipe nipples on it and it swings very smoothly.  I cut two EMT couplings in half with a hack saw to secure both the swing arm and the platform in place.  I had to buy new screws to fit since the screws provided with the couplings weren't long enough.  Also of note are the angle cuts to eliminate the sharp corners that initially were present.  I used a 2x4 to provide additional strength to the platform and to connect the side pieces of plywood.

This is key to the design - otherwise this thing would go flying.  I attached 2x4's on each side, drilled holes to match up with the safety spotter holes and put the pins through to secure them in place.  On top are conduit anchors.  The caps probably aren't needed, but it does provide it a more finished look.  You can save proabably $10 by not getting those. 

Here is the lower T-fitting and pipe nipples.  Note the step up fitting to go from I believe 1.25" pipe to 1.5" pipe.  I used a Husky (Home Depot) velcro strap with carabiner attached to it - they're used for storage but worked perfectly here.  I have a Rogue Fitness dip belt that does double duty as the strap for my feet.  The 1.5" pipe nipples are about 1.875" in diameter, so just a tad short of the 2".  My lock jaw clamps don't clamp tightly, but they don't slip off.  If you want, you can put several layers of tape on the pipe nipples to build up the diameter so your clamps will stay in place.

A shot of the bracing underneath the top platform and pipes running through the side plywood.  Pretty simple design really.  Note the clamps on the outside of the platform so it stays centered.

This is the velcro strap from Home Depot I used.

Here is a closer shot of the angle cuts, padding, etc.
So for the top I went down to Joanne's Fabrics and picked up some vinyl material off the sale bin for $8.  Pretty thick with a slight texture.  Use whatever you want though.  But try to get something fairly heavy duty.
Here is the foam I bought: - I double stacked it so it is 2" thick.  Used spray glue to hold the two pieces together and then used spray glue between the vinyl and the foam.  Not sure how much that will help, but seemed like the right thing to do.  There is a thin layer of wood (1/4") on the bottom of the foam - it is needed to staple the vinyl to.  More spray glue there as well.  Folding the edges takes some time and material cut away - take your time at this and you will get it to look pretty decent.  Then I secured the pad down with a few 1.25" screws from underneath the plywood.  Keep the screws to the outside to avoid getting poked by them (I don't even think it is possible with all that padding but might as well play it safe).
Anyhow, all in I'm probably about $130 give or take.  Here is what you need to make one: 

3/4" plywood - the top platform is 20"x32".  Adjust to your desired size.  Some might need it wider.  The side walls are about 5"-6" tall.  I have two braces of plywood - one at the front end and one in the middle.  The last brace at the back end where much of the stress is is a 2x4 cut to size.  I glued and nailed everything together.

The pipe is 1" galvanized for the supports.  Those are approximately 54" long.  Two are required.  You'll need also the following pipe:

(2) 1.5" Tees
(2) 1.5" nipples, 3" long
(2) 1.5" nipples, 8" long
(1) 1.5" pipe, 24" long

(2) EMT couplings hacked in half (or you can just buy four)
(4) Conduit anchors to secure the 2x4's at the safety spotters to the main pipe (not sure on the size, just grab the package and test it on the pipe while you're in Home Depot)

Note that you can totally downsize the swing arm if you want.  This might be important if you want to save money or use 1" standard plates for your weights.  Just use a reducer at the top T-fitting and then get the appropriate sized pipe/nipples/T-fitting.  Don't skimp however on the main cross bars. 

Hope this helps.  Leave comments if you have questions.

Saturday, August 11, 2012

08/04-08/11 Vacation!

Was on vacation from 8/4 to 8/11 in Lake Tahoe.  Brought workout gear but ended up never doing an "official" workout.  But was active much of the time there:

8/5 - swam in the pool some (I use the term "swam" loosely), did flips off the diving board, played tennis.

8/6 - lazy river down the Truckee...  fought off a bunch of little ninjas on the fallen tree

8/7 - Sand Harbor - paddling and jumping on and off big rocks

8/8 - 4 mile standup paddleboard adventure

8/9 - a bunch of pullups at Squaw Valley, a 2 mile run/hike, rock climbing on the ceiling (arms fried!)

8/10 - Sand Harbor again!  Same rock/water fun, and also rode a Sea Doo for quite some time.  Arms tired.

Ready to get back at it again!  Starting another competition soon!

Wednesday, August 1, 2012

08/01 WOD

10 minute AMRAP

7 DB bent over rows
7 DB cleans
7 DB push presses

Use 50# dumbbells.

Chose this one since I'm still at the hotel gym and had limited equipment.  Ran 1 mile @6mph before (0.25 mile cool down too), did shoulder/hip/leg mobility stuff, and 10 dips.

I had done this WOD before on 6/26 so it was nice to have something to compare to.  I did 7 full rounds with 35# dumbbells.  This time did 7 full rounds + 7 bent over rows + 7 cleans + 3 push presses.  Nice increase.

Tuesday, July 31, 2012

07/31 WOD

Was traveling and just wanted some easy recovery after a busy weekend competition.  So just did stuff at the hotel gym:

1 mile run (super slow at 5mph)
Shoulder/hip/leg mobility stuff
Shoulder press 3x10 (30, 35, 40)
Pistols 3x10 to bench (each leg)
Pushups 3x25
Situps 3x25
Lat pull down 3x10 @85# (max available)
Torso rotation on machine 3x10 @25#
Kettlebell swings w/dumbell 3x25 (35, 45, 50)

Saturday, July 28, 2012

07/28 CF Competition

Okay, so I did this competition today:

This was my first ever CF competition - totally nervous leading up to it and during it too.  But I exceeded all of my expectations!  So happy!  Finished 10th out of 31.  Totally happy with that and I nearly won the Clean and Jerk ladder (2nd place).  As expected, the longer metcons were going to be rough on me since the training hasn't focused on those.  But I finished mid pack on those so not too shabby.

I did the floater WOD first thing in the morning.  So happy I did that then.  Got hot in the afternoon and the wait was long.

4 minute AMRAP
Plate burpee wall climb (35# plate, 6' high wall)

Deceptively tough.  24 reps.  Good for 13/31.  Exactly the number I was thinking I could get.

WOD #1
7 Pull ups
7 Box Jumps, 24inch
7 Slosh Pipe Overhead Squats, 30lbs 5ft long
**7 minute AMRAP
>>>Box jumps must have FULL foot on the box and FULL extension at the hip
>>>Slosh pipe, must have hands inside the caps, no resting it on your head

I had practiced this one earlier in the week.  Was shooting for 6 full rounds.  Got no repped a few times on the dang box jumps since the standard was a full foot on the box.  But still exceeded my goal and did 6 full rounds + 7 pullups + 3 box jumps.  Good for 12/31.

WOD #2

Clean & Jerk Ladder
You will have 45 seconds at each bar. You may make as many attempts within that time.
Womens bars: Start at 75lbs and end at 175lbs
Mens bars: Start at 135lbs and end at 295lbs
This round is scored by bodyweight % lifted

I figured I could do well on this one since it was measured against your bodyweight.  I knew I had done 195# before so that would put me in a pretty good spot I figured.  I actually hit 215# for a big PR so that was sweet!  Actually almost cleaned 235# on my second attempt, but since I only know how to power clean, it was no dice.  Easily could've caught it in a squat (got the bar high enough - and my front squat is 260#).  Just no technique doing that yet...  Good for 2/31!!!  If there was a 225# weight I could've gotten that.  And that would've won me the event!

WOD #3
For time:
50 Double Unders (PLEASE bring your own jump rope if you have one. If not we can supply but please turn it back in. Last comp we had over 8 stolen!)
40 Deadlifts 95/135lbs
30 Wall Balls, 14/20lbs 10 ft line
20 Toes to Bar
150m Plate Waiters Walk, 25/35lbs (NO FINGERS IN THE HOLE OF THE PLATE!!) You may switch arms at any time, but feet must stop if the plate comes down.
50 Double Unders
**12 minute cap**
My goal was just to finish this under the cap.  I was actually going pretty well until the waiter's walk.  That thing killed me!  Took me 7 stops and 3 minutes to complete.  But I did finish it under the time cap at 11:11.  Good for 17/31.

Overall finish 10th out of 31 competitors!

Thursday, July 26, 2012

07/26 WOD

Clean practice.  Tried squat cleans but no luck there. Will have to power clean everything on 7/28...

GPP warmup:  500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS w/slosh pipe, 20 reverse hypers, 20 GHD stuff, ring dips, strict pullups fat bar)

Wednesday, July 25, 2012

07/25 WOD

Mobility stuff.  Tapering down for the competition on 7/28...

Tuesday, July 24, 2012

07/24 WOD

Did 1/2 the chipper that will be at my CF competition:

25 doubleunders
20 deadlifts @135#
15 wall balls @20#/10'
10 toes to bar
75m waiter's walk 35# plate
25 doubleunders


This was pretty tough as I'm not good at doubleunders, wall balls, and toes to bar.  Never did the waiter's walk before either.  Glad to have tried this before the competition.

GPP warmup:  500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x20, ring dips)

C/D:  doubleunder practice, shoulder mobility stuff, jerk practice

Monday, July 23, 2012

07/23 WOD


7 min AMRAP of:

7 pullups
7 box jumps 24"
7 slosh pipe OHS @40#

This is one of the WODs released for the CF competition I'm doing so thought I would get some practice in.  Went pretty hard, maybe not all in.  Did 5 full rounds + 7 pullups + 2 box jumps.  Perfected the technique for getting the slosh pipe overhead - the OHS were easy once the pipe was overhead. 

GPP warmup:  450 singleunders, doubleunder practice, shoulder/leg/hip mobility stuff, 10 pullups, 10 ring dips, 3x7 slosh pipe OHS @40#
C/D:  waiter walk 75 yards @25# each arm
Clean and jerk practice:  65#x2, 95#x2, 115#x2, 135#x1, 155#x1, 175#x1, 195# (failed 3x)

Thursday, July 19, 2012

07/19 WOD

ASWOD Bench 3x5 (add 2.5 lbs to last workout)

Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Pull Ups
Post total reps

Bench felt pretty solid at 197.5#.  Movin' on up...

Scaled the DWOD weight to 40# dumbells (don't have pairs of kb's anyhow).  Started off nicely, faded hard.

Push press:  20-12-11-8-8
Strict pullups:  10-10-10-7-7

Total reps:  59+44=103

GPP warmup:  500 barefoot singleunders, shoulder mobility stuff, reverse hypers x10 slow, 10 ring dips, 10 kipping pullups

Bench warmup:  135x5, 155x3, 175x2, 185x1
Push press warmup:  25# db's x10, 30# db's x 8

Wednesday, July 18, 2012

07/18 WOD

Skill Work

Well, got a CF competition coming up, so need to practice on some skills.  Did several sets of 20 double unders and several sets of 10 toes to bars.  Feeling decent on them, maybe not as fluid as could be but will continue to work on these.

Warmup:  500 singleunders

Monday, July 16, 2012

07/16 WOD

10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.
Post fastest times

Okay, scaled to the following weights:

Squat - 275 lbs
Press - 125 lbs
Deadlift - 370 lbs

Worked out perfectly to 13 rounds.  Pretty rough WOD - about 85-90% of my CF Total.  Deadlift felt heavy.  So for rounds 6-12 changed the weight to 365#.  Upped the squat weight in the same rounds to 280#.  All was good after that.  Time was slow.  38:46

GPP warmup:  500 barefoot singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@65#, reverse hypers slow x10, GHD stuff x20, ring dips)

Squat warmup:  (box squats) 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup:  5@30#, 3@80#, 2@100#, 1@110#
Deadlift warmup:  5@135#, 5@185#, 3@255#, 2@285#, 1@325#

Saturday, July 14, 2012

07/14 WODs

Power Clean 5x3 (add 2.5 lbs to last workout)

Okay, have told myself I need to learn how to do these better.  Did a lot of form work, including using the hook grip (which I had never done before).  I think I got a little better - not every rep was perfect, but some felt amazingly light as I launched the hips.  I setup boxes and did hang power cleans for practice.  As the one video says, if you can't do hang power cleans you can't do power cleans.  So that is where I focused.

Power clean warmup:  8@65#, 5@95#, 3@135#, 2@155#, 1@165# (form broke down, lowered the weight for practice).  I did front squats starting at the 135# weight.

135#x2, 115# 3x5, 135# 2x5

Also did some front squat work to try to strengthen my core and prevent my torso from caving during regular squats.  It has been some time since I've done those.  Wow, forgot how those felt.  But with improved hand position (from the clean practice), I felt pretty solid.  Ended up getting a 1RM despite the lack of front squatting.  Pretty cool!  260#

185 - 195 - 205 - 215 - 225 - 235 - 245 - 260

GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips, strict pullups on fat bar)

Thursday, July 12, 2012

07/12 WODs

Find 1 RM Box Jump
6 x 60 yards Sprints
*Rest 60 seconds between sprints
Post highest jump & fastest times

Okay, had us do the DWOD first.  My sciatic nerve was flaring up big time.  Did not feel very comfortable.  No explosion.  The box jump turned into a near disaster, as I ate it trying 48.5".  This was a height I had done before with relative ease (best height is 53" flat footed, 56" one stepping it).  So that was a bit disappointing.

The sprints I decided I would just take it easy.  That helped loosen things up a bit, so I ran faster and ended up doing fairly well considering.  Slight uphill on our street.

Warmup sprints:  11:09 - 9:13 - 8:30
Real sprints:  missed the timer on the first one - 7:33 - 7:33 - 7:31 - 7:58 - 7:63

Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Well the squat weight was 275#, but as noted above, wasn't feeling it.  As a matter of fact couldn't even finish my warmup as I failed at one rep @255#.  Sciatic nerve sucked the life out of me.  Skipped the squats.  I was trying too to improve my form after watching the squat series, "So You Think You Can Squat".  Probably didn't help either.

Was pretty demoralized after a bad night, but figured I could save it by doing the bench press.  I was able to complete the WOD @195#.  Felt heavy but everything did tonight.  Glad I made it through this at least.  Decided to do some 1RM testing for the C/D.  215#x1, 235#x1.  Not bad.  Short of my 240 1RM PR but considering how things went tonight, I'll take it!

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips)
Squat warmup:  box squats - 5@45#. 5@95#, 5@135#, 3@185#, 2@235#, 1@255#(F)
Bench press warmup:  5@135#, 3@155#, 2@175#, 1@185#

Tuesday, July 10, 2012

07/10 WOD


Deadlift 5 RM

Okay, felt solid at 345#.  Really good as a matter of fact.  So decided to do some more 1RM testing.  This time though I increased the weight a bit more incrementally than last time.  385# felt easy.  Time for new 1RM @405# - YES!  No problem.  Let's throw on 10 more pounds.  New 1RM @415#.  Kick a$$!!!  This CF Football works!!!

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Deadlift warmup:  5@135#, 5@185#, 3@255#, 2@285#, 1@325#

Monday, July 9, 2012

07/09 WODs

Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

Okay, things are starting to get heavy for me.  The box squats are helping, but I still have some significant hip weakness or something.  Hamstrings/glutes whatever.  Completed the workout.  I'm sure the form wasn't great.  270#

Press at 115# is getting heavier.  Will be interesting to see how 120# feels when I get there.  So weak.

Complete 5 rounds for time:
100 yard shuttle run
Max rope climbs in 1 minute - 15 ft rope
*For shuttle run, sprint out 50 yards, touch and sprint back to the line.

Okay, don't have a 15' rope, but have an 11' one.  Did my usual, no jumping to start and get head all the way to the top.  I think it is pretty close to equivalent.  Need to work on the descent though as I drop off pretty far up since I'm not that high up.

Total time was 6:55.  Rope climbs:  2-2-1-1-1

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, 10 kipping pullups
Squat warmup:  box squat - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup:  6@45#, 5@65#, 3@85#, 2@95#, 1@105#

Sunday, July 8, 2012

07/08 WOD

Did some nice mobility stuff!