Front Squat - Metcon

Monday, July 7, 2025

Westbound CrossFit (Coach Bryn)

1730 (8 of us)

Warm Up

 2 Rounds:

10 Air Squats

10 Glute Bridges

10 Lunges

10 Scap Push-Ups

 Front Rack Flow:

5 Front Squats (empty bar) – cue: elbows high, core tight

5 Pause Squats (2 sec in bottom)

5 Front Squats (light load)

Strength

Front Squat

 Every 2:30 x 4–5 Sets:

 3 Reps (building to heavy set)

 Focus: smooth descent, controlled bounce, aggressive stand

I was moving well, but not feeling this today.  I did 4 sets at 115, 135, 155 and 165 pounds.  

Conditioning

10-Minute AMRAP:

10 Thrusters (95/65)

10 Toes to Bar

10 Box Jump Overs (24/20)

Goal: 6–8 Rounds

I scaled this to 33 pound thrusters, hanging knee raises and 20 inch box jump overs.  I moved slow and only managed 3 + 20.  I should have added a little more weight to the thrusters and opted for stepovers.  Still a good conditioning workout.

Cool Down

2 Rounds:

12 Single-Leg Glute Bridge

15 Banded Lat Pull-Downs

20 Banded TKEs

Plate Mates

Mike Puccio in Lakewood has listed these several times.  Included are (4) 5 lbs and (2) 2.5 lbs.

Retail on these in non-sensical at $51.95 each for the 5 lbs and $46.95 each for the 2.5 lbs.  At over $300 retail, these would be about 15 cents on the dollar.

I do not own or even use any selector machines.  My motivation is for grip training and specifically plate pinches where these could be attached to the lower half of a weight plate so that there is a full gripping surface on the upper half.

I reached out, but the seller did not have them and would be picking them up next week.  I guess we will see...

Run - USAWA

Wednesday, July 2, 2025

CDOT

1200

Run

1.51 miles at 12:46 pace; it was really hot

Push Up Challenge - 15 unbroken reps

USAWA

Bench, 2 DB - 45-55-65-75 = 150 pounds

Cheat Curl DB Left/Right - 50/50 pounds (felt good, but need to build up)

Picked (2) more off the list

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

(23) Remaining to Try

1. Continental to Chest Record is Open
2. Jerk - From Rack Record is 220
3. Miller Clean & Jerk Record is Open - Middle fingers only
4. Reflex Clean & Jerk Record is Open
5. Reg Park Bench Press Record is 156
6. Squat - 12" Base Record is 225
7. Half Gardener Record is Open
8. Holdout - Raised Record is Open
9. Anderson Press Record is Open - Press from Dead stop at lifters height
10. Cyr Press Record is 84 - Dumbbell Press
11. Goerner Stroll Record is 238
12. Bear Hug Record is Open
13. Travis Lift Record is Open
14. Bent Press - Record is Open
15. Clean & Press, Middle Fingers - Record is Open
16. James Lift - Record is Open
17. Judd Clean & Jerk - Record is Open - One Foot
18. Abdominal Raise - Record is 38
19. Lano Lift - Record is Open
20. Bent Press - Dumbbell - Record is Open
21. Carter Lift - Record is Open
22. Phumchaona Lift - Record is Open
23. Total Poundage - No Official Records

USAWA Record Session

Tuesday, July 1, 2025

Garage Gym

1700

Warm Up

Movement Prep

Pinch Grip Deadlift, One Hand, Left - 39 pounds (39, 41)

Pinch Grip Deadlift, One Hand, Right - 41 pounds (39, 41)

Habecker Lift - 265 pounds (245, 265)

Lurich Lift - 335 pounds (275, 305, 335)

Kennedy Lift - 335 pounds (275, 305, 335)

Had more in the tank for the OTSM Lifts

Following this meet, I have now attempted 154 of the 195 lifts in the USAWA Rule Book.

• 195 total
• 154 attempted
• 11 mobility limited 
• Bench Reverse Grip
• C&P Reverse Grip
• Jackson Press
• Wrist Curl
• Chin Up
• Van Dam
• Kelly Snatch
• Mansfield
• Leg Press
• Leg Press Unsupported
• Bench Dip
• 2 strength limited 
• Squat One Leg
• Pullover & Press in Wrestlers Bridge
• 3 equipment limited
• Dumbbell Walk
• Foot Press
• Back Lift

-- 170

remaining to try - 25

1. Bent Press - Record is Open
2. Clean & Press, Middle Fingers - Record is Open
3. ***Continental to Chest*** Record is Open
4. James Lift - Record is Open
5. ***Jerk - From Rack*** Record is 220
6. Judd Clean & Jerk - Record is Open - One Foot
7. ***Miller Clean & Jerk*** Record is Open - Middle fingers only
8. ***Reflex Clean & Jerk*** Record is Open
9. ***Reg Park Bench Press*** Record is 156
10. ***Squat - 12" Base*** Record is 225
11. Abdominal Raise - Record is 38
12. ***Half Gardener*** Record is Open
13. ***Holdout - Raised*** Record is Open
14. Lano Lift - Record is Open
15. Bent Press - Dumbbell - Record is Open
16. ***Curl - Dumbbell, Cheat, One Arm*** Record is Open
17. ***Bench Press - 2 Dumbbells*** Record is 250
18. ***Anderson Press*** Record is Open - Press from Dead stop at lifters height
19. ***Cyr Press*** Record is 84 - Dumbbell Press
20. ***Goerner Stroll*** Record is 238
21. ***Bear Hug*** Record is Open
22. Carter Lift - Record is Open
23. Phumchaona Lift - Record is Open
24. Total Poundage - No Official Records
25. ***Travis Lift*** Record is Open

(15) of these just need to be set up and tried

(10) will take some work

• 2 Bent Presses
• 2 Hip Lift Variations
• C&P Middle Fingers
• James Lift (mobility)
• Judd Clean & Jerk (balance)
• Abdominal Raise?
• Lano Lift - Is it possible?
• Total Poundage??

Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:

10 Glute Bridges

10 Deadbugs

10 KB Deadlifts

 Barbell Deadlift Flow:

3 RDL

3 Paused Deadlifts

5 Deadlifts

Strength

Deadlift Pyramid:

 5-4-3-2-1-2-3-4-5

 Start light and build up to top set, then back down

 Rest as needed between sets

 Maintain quality reps throughout

I worked with 225-255-285-315-345-315-285-255-225 and was moving really well.  I was beyond excited to PR my deadlift, especially with this pyramid scheme.  I played a little bit with mixed grip after the workout.

Cool Down

2 Rounds:

10 Hamstring Curls w/ Band

10 DB RDLs

20 Banded TKE

Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens.  As a prehab movement it helps athletes tolerate the end ranges of knee extension.  Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.

Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)

 2 rounds:

10 Scap Push-Ups

10 Air Squats

10 Jumping Jacks

100m Run

Specific (10:00–20:00)

 Barbell Prep (2 rounds):

5 Push Press (empty bar) → cue: heels stay down during dip

3 Dip + Hold → cue: vertical torso, stacked elbows

5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)

Every 2:00 x 4–5 sets

3 Push Press (build to heavy but crisp set)

Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)

RX Conditioning: 

 For Time:

 32-24-16

 Push Press (95/65)

 Burpees Over Bar

 

Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees

Completion

I scaled this to an empty 35 pound barbell and did step over burpees.  The push presses were completed in 3 sets in pretty short order around 1 minute each round.  The burpees were tough.  I finished 11 of 16 burpees by the time cap and did the last 5 after the cap.  This was an important mental grind for me.

Cool Down

(50:00–60:00)

2 Rounds:

10 Banded Pull-Aparts

10 Single-Arm DB Z Press

15 GHD Back Extensions

Hammer Strength Plate Tree

At first glance there is nothing to see here, but I am a sucker for commercial grade equipment and had to have the plate tree being offered by Lalo Eduardo Talavera on Facebook Marketplace.  The listing was for $75 which is fine, especially if I could sell the barbells which I don't need.

After some back and forth and a failed meet up with the seller, he was willing to drop the price to $50 and I made a return trip up north to pick this up.  It is in fine condition and well worth the $50 I paid.  Now I need to do some re-organizing.  I still want to sell the barbells and still expect to get $25 for them.  But flipping is a pain in the ass.