3.5" Dumbbell Handle

Photo pending

Chalk this up to the ultimate uni-tasker.  However, I wanted to treat myself after IAWA Worlds and this is one of the few all-round weightlifting items I can buy off the shelf that I do not have.

Once it arrives, I will be able to execute the dumbbell walk.

L-sit - Metcon

Friday, October 10, 2025

Westbound CrossFit (Coach Ryley)

1730 (3 of us)

Warm Up

200 meter run

Superman hold

Hollow rocks

Strict sit - feet raises

Dead hang

Kip Swings

Kip + Hip Drive

Jumping muscle ups

Core Work

Accumulate 1:30 of L-Sit on paralletes (box, floor, DB’s, KB’s)

3x5-10 Back extensions on GHD

*Break up the L-sit for quality development and between sets work in on GHD. 

On the 12 minute clock, I accumulated a little over 60 seconds on a tuck hold from 30 inch box.  I would do 2x5 second holds, then 3-4 back extensions, rest and repeat.

Conditioning

10-8-6-4-2

Bar muscle up

20-16-12-8-4

Box jump over (30/24’)

V-Up

For Time.

Goal Time: Sub 10

Time Cap: 12:00

Intermediate: Reduced reps of BMU/ Banded or jumping BMU, 24/20’ box

Baseline: Banded pull up + Push Up, plate jumps, Beginner jack knife

This was actually the most fun I have had with the programming in quite some time.

Jumping bar muscle ups are typically done from head height, but I had to be elevated to nipple height, but I was then able to execute them.  I scaled the reps to 5-4-3-2-1.

Box jump overs were great at 24".  I scaled the reps to 10-8-6-4-2 and was able to keep a steady pace.

V-ups kind of sucked.  I went with single leg raises and kept the 20-16-12-8-4 rep scheme.

I finished the scaled load in 9:58, but then tacked on another "round" at 2-2-4 reps to finish in 11:29

IAWA World Championship

Banner

Meeting Jack Shanks

Clean & Push Press

Pullover & Press

Straddle Deadlift

One Arm Clean & Jerk

Clean & Push Press

2" Vertical Bar

Zercher

Fun in the Stones "Garden"

Very Impressive Team Lift (Dolores and June)

I had the opportunity to travel to Belfast for the 2025 IAWA World Championship.  It was well attended:

1. Ruby Meakin - NI - Junior
2. Leo Moss - ENG - Junior
3. Emily Haydock - ENG - Junior
4. George Dutton - ENG - Junior
5. Beata Banas - ENG (attended last year)
6. Paul Barette - ENG (attended last year)
7. Chloe Brennan - ENG (attended last year)
8. Steve Sherwood - ENG (attended last year)
9. Brandon Hazell-Hyland - ENG (attended last year)
10. Denny Habecker - USA (attended last year)
11. Natalie Voce - ENG (attended last year)
12. David Angove - ENG (attended last year)
13. Dolores McGuckin - NI - Incredibly strong powerlifter
14. Sam Bonar - ENG (attended last year)
15. Stanley Hamilton - NI - Grip sport athlete
16. Joshua Davidson - ENG (attended last year)
17. Sanjiv Gupta - USA (attended last year) 17th/22
18. Steve Moss - ENG - Nice guy, did not talk to much
19. Amy Robertson - ENG - Fun lifter, new to all-round
20. Paul Hallam - ENG (attended last year)
21. Mark Haydock - ENG (attended last year)
22. Matt Jones - ENG (attended last year)

14 of 22 were return lifters, 8 were new.  31 had originally signed up, but could not attend for various reasons.

Resurgence Training Center was a first class facility and an excellent host.  I actually bought a sweatshirt just to throw them some business.  They support everyone from Strongman, Powerlifters, Olympic Lifters and Bodybuilders.

Day 1 - weighed in at 94 kg - milled about chatting with other athletes, lunch at food truck (Chicken and Pork Gyro)

One Hand C&J - 3 for 3 (30, 32.5, 35kg) - PR, beat my existing record by 2 pounds

Clean & Push Press - 3 for 3 (50, 55, 62.5kg)

Pullover & Press - 3 for 3 (50, 60, 70kg) - PR, crushed my existing record of 115 pounds

Straddle DL - 3 for 3 (135, 150, 155kg) - PR

Day 2 - did not weigh in, snacks (Clif Bars and Larabar)

Continental Snatch - 2 for 3 (45, 47.5, 55kg), called for press out

Vertical Bar 2 Inch - 2 for 3 (60, 70, 80kg) - PR!, but not done with USAWA specific 18 inch length, did not hold until down command

Zercher - 3 for 3 (90, 100, 110kg)

On both days I officiated during session 1 (women), chatted and warmed up during session 2 (lower bodyweight men) and lifted in session 3 (higher bodyweight men).  I forgot my officials shirt, but was otherwise well prepared.  I was comfortable and warmed up well.  I was warming up too early and would have benefited by starting to warm up during the 15 minutes between sessions.  Competition moved fast with 2 platforms and a generous warm up area.  We started at 10 AM both days and were finished by 4:30 PM day 1 and 3 PM day 2.  This included not only competition lifts, but also 4th attempts for records and record sessions both days.

Stevie Shanks and his family were great hosts.  Simon Truesdale and Michael Wilson did a great job loading.

Row - Push-ups

Tuesday, September 30, 2025

Basement Gym

1800

Conditioning

10 Rounds for Time:

250 meter row

5 push-ups

This turned out to be a perfect quick hit that I finished in 17:02.  Considering changes for the future, I might opt for every 2 minutes:  250 meter row; max unbroken push-ups; rest in remaining time.

Tempo Deadlift - Metcon

Monday, September 29, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run

RDL

Glute bridge

Walking lunges

Monster walk

Sit-ups

KB swings

Deadlift warm-up

Strength Superset

Every 2:30 x 5 Sets

5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)

:30 Side Plank (each side) *DB for loading on your side if possible. 

I used a relatively light 155 pounds and did 20 second side planks, moved well.

Conditioning

RXConditioning 

3 Rounds for Time:

400m Run

20 Ab Mat Sit-Ups

15 American Kettlebell Swings (53/35)

Cap: 10:00

Intermediate: lighter KB

Baseline: KB deadlift

This was a fun workout.  I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36

Push Jerk - Metcon

Thursday, September 25

Westbound CrossFit

1730 (Coach Mat)

Warm Up

Strength

Every 2 x 4 sets

3 Pause Push Jerks (2s pause in dips)

85 pounds

Conditioning

5 Rounds for Time:

10 Push Jerks (185/125)

400m Run

Rest 1:00 between rounds

17:40  I scaled to 300m runs and used a 65 lb barbell

2025 Two Fisted Challenge

Despite my better judgement, I went ahead and competed in the Two Fisted Challenge hosted by Clark's Gym.  It was nice to have Jarrod, Elijah and Karena join me for some lifting.  So far so good, my fingers do not seem too much worse for the wear, but I will certainly know more tomorrow.

9/27/2025

209.6 pounds

Official:  Jarrod Fobes

Competition Lifts

Finger Lift, Left, Little - 30 pounds*

Finger Lift, Right, Little - 30 pounds

Finger Lift, Left, Thumb - 30 pounds*

Finger Lift, Right, Thumb - 30 pounds*

Finger Lift, Left, Ring - 40 pounds*

Finger Lift, Right, Ring - 40 pounds

Finger Lift, Left, Index - 55 pounds*

Finger Lift, Right, Index - 55 pounds*

Finger Lift, Left, Middle - 65 pounds*

Finger Lift, Right, Middle - 65 pounds*

Deadlift, Fingers, Little - 45 pounds*

Deadlift, Fingers, Ring - 55 pounds*

Deadlift, Fingers, Index - 75 pounds*

Deadlift, Fingers, Middle - 85 pounds*

*Indicate 50 year old, 90kg records

Record Session

Bear Hug - 128 pounds

Squat, 12" Base - 235 pounds

Clean & Press, Middle Fingers - 75 pounds

Miller Clean & Jerk - 75 pounds

I am now down to (10) lifts that I have the equipment, mobility and strength to attempt:

1. Bent Press
2. James Lift
3. Jerk From Rack
4. Judd Clean & Jerk (single leg)
5. Reg Park Bench Press (2 barbells)
6. Abdominal Raise
7. Lano Lift
8. Carter Lift
9. Phumchaona
10. Total Poundage

• Mobility Limited (9) - Bench Press, Reverse Grip; Clean & Press, Reverse Grip; Snatch - Kelly; Bench Dip; Wrist Curl; Leg Press - Self Loaded; Mansfield Lift, Van Dam Lift, Chin Up
• Strength Limited (2) - Pullover and Press - With Wrestler's Bridge; Squat - One Leg; 
• Equipment Limited (3) - Back Lift; Dumbbell Walk; Foot Press

There are also (5) new lifts I need to try:

• Official - Reflex Bench Press
• Proposed - Bench Press, Larson (Fulton HT); Bench Press, DB, Left/Right; Deadlift, Heels Together, Fulton