Monday, March 18, 2024

Colorado Spring Fling




I finally had a chance to host a USAWA sanctioned All-Round Weightlifting event at the house.  I picked the clean & press and the deadlift, 12" base as these would both be from the floor, not require any special equipment and would go fast.  I opted to offer a record session afterwards.

The original cast included Dave, Tony, Jarod, Kim, Nisha and myself.  Kim dropped, but Nic came out.  I invited Aziz, but he was not available.  I could not really think of other folks to reach out to.

I set up the garage, by moving a car out and setting up a seating area.

The meet lifts went very smoothly and we finished within 90 minutes.

The records session was tougher.  We started with Turkish Get-up on a loadable dumbbell and then did some Jefferson Lift, Fingers; Pullover & Press; Cleans; Dumbbell Deadlift, Fulton Dumbbell Deadlift.  Then we retreated to the basement for Bench Press Reverse Grip and Bench Press Alternate Grip.  These took just under 2 hours.

Finally, we wrapped up by completing the Q1 Postal in a little over a half hour.

This was a lot of lifting and recording of scores.  I definitely need to be more organized in the future.
  • Dave, Tony, Nisha and myself did the competition lifts (4)
  • Dave, Tony, Jarod, Nic and myself did the records session (5)
  • Jarod and myself did the Q1 postal (2)
  • Clint, Ashley, Patrick and Randy submitted record session lifts remotely (4)
  • RJ, Crystal, and Phoenix submitted competition lifts and record session lifts remotely (3)
  • Randy submitted competition lifts remotely (1)
It was nice to be able to offer a low key event.  Folks did not have to pre-announce their record attempts.  We started on time and only had one late comer.  I think the maximum, I can manage in the garage is six athletes and spectators.  For a larger event, I would probably ask my wife to keep score.  In a perfect world, I would add a monitor so athletes can see live scoring.

It would have also been nice to make more space by moving more of my strongman equipment out of the way.  It got a little tenuous when folks were attempting the Turkish Get-up.  I am glad that I did not invest in any heavy lift equipment.  If things take off, I will leverage Kim's stuff before investing in my own.

We wrapped up in four hours.  The primary goal of getting Jarod a couple of practical training sessions was met.  The secondary goal of getting USAWA going in Colorado was a reasonable first attempt.

Dave - 2 competition records + 5 records session = 7 records
Nisha - 2 competition records
Tony - 1 competition record + 5 records session = 6 records
Sanjiv - 2 competition records + 5 records session + 2 Q1 Postal = 9 records
Jarod - 4 records session
Nic - 1 records session
Clint, Randy, Patrick, Ashley - 19 records session remote
RJ, Crystal, Phoenix, Randy - no official present, not eligible for records

In the future:
  • Weigh-in starts 1 hour before meet and cuts off 30 minutes before meet
  • Have membership applications and waivers on hand
  • Have scoresheets for each competition lift and each lifter for records session
  • Consider second session if there are over 6 entries
  • Request openers and make sure everybody has time to warm up
  • Estimate 45 minutes per Competition Lift and 45 minutes per Records Session athlete
  • Set up a table for folks to put there stuff and have snacks and drinks set up
  • Order medals with meet name in advance

Thursday, March 14, 2024

CrossFit Open 24.3

Thursday, March 14, 2024

Garage Gym

1600

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

CrossFit Open 24.3 (scaled)

Rx

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Scaled

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

I really want to give this a go Rx, but the chest to bar pull-ups were not in the cards today.  Even the jumping chest to bar were challenging.  95# thrusters would have been singles and I probably could have managed 10, but not sure what would have happened after that.  The scaled workout was a good test for me.

I ended up with 95 scaled reps.  I was surprised that I had several no reps on the jumping chest to bar pull-ups.  My head was 7 inches below the bar.

Mini Wish List

Sorinex Bare Steel Saxon Bar - $204 + $65 shipping + tax

Arm Assassin Saxon Bar - $150 + $65 shipping + tax

Arm Assassin Heavy Lift/Hand & Thigh - $210 + $70 shipping + tax

Country Crush Armlifting USA implements - $283 + $15 shipping + tax


Back Squat

Wednesday, March 13, 2024

Basement Gym

1200

Warm Up

Hip Hammy Flow

Back Squat

8x45
8x95
3x12x115#

Not sure why these big sets are so tough, but I want to keep working them in.

Hub Lift

10
15
20
22.5 (missed right hand, made left hand)

Tuesday, March 12, 2024

Gripsport.org

As grip is still a relatively new sport, lifts are not contested frequently in sanctioned events that can set world records.  With my participation at Rolling Hills Grip Challenge 2, I ended up showing up on the leaderboards on Gripsport.org

Saxon Bar 3 x 4 - outside top 100, my 52.62 kg lift did not beat 64.53 kg in 100th place
Napalm Nightmare 2.375" - outside top 100, my 104.73kg lift did not beat 126.33 kg in 100th place
Inch Pinch - 66th worldwide at 21.95 kg
Grandfather Clock - 15th worldwide at 77.38 kg

Saxon Bar 3 x 4 - 20th among 93 kg men (last place)
Napalm Nightmare 2.375" - 23rd among 93 kg men (out of 25)

Sunday, March 10, 2024

Track Workout

Sunday, March 10, 2024

D'Evelyn High School

1200

Track Day

800 easy warm-up

Every 2 minutes for 12 minutes (6 sets)

200m for time

I was finishing between 53 and 58 seconds.  Diya did three with me at 38, 44 and 52 seconds.

400 walking cool down

20 minutes total workout

Saturday, March 9, 2024

Rolling Hills Grip Challenge 2

I made the drive up to Cheyenne, WY to participate in the second Rolling Hills Grip Challenge hosted by Travis Bogard at ATR Training.

It was a good field with (5) in the women's field and (15) in the men's field.  Two platform were set up and the meet ran very smoothly.  Format was rising bar with unlimited attempts.

Samantha
Kim
Rebecca
Kelsie
Sarah Chappelow

Jonathan (74-)
Owen (Jr, 74-)
Gavin (83-)
Sanjiv (93-)
Joshua (93-)
Brandon (105-)
Arlin (120-)
Trevor (120-)
Landon
Colton Storm
Brad
Jeremy
Jaland Worley
Brandl
Steve

Saxon Bar Deadlift to Lockout - I opened conservatively at 66.  I followed that with 86, 96, 106, 116, before failing 126 pounds.

2-3/8" Napalm Nightmare - I opened better at 156.  I followed that with 171, 181, 201, 211, 221, 231, before failing at 241 pounds.

Inch Pinch - I opened at 23.  I followed that with 28, 33, 38, 43, 48, before failing at 53 pounds.

Grandfather Clock - I opened way too light at 80 pounds.  I followed that with 90, 100, 110, 120, 130, 140, 150, 160 and 170, before failing 180 pounds.

Wrist Extension Drag Sled - 93kg class pulled (6) 45 pound plates on a sled for about 15 feet.  I was barely hanging on and finished in 51.94, just under the 60 second time cap.  Lighter athletes started with (4) plates and the heavies tackled (9) plates.  Times ranged from 25 seconds to distance covered under the cap.  This was a fun event.


I was crushing my training numbers.  I had not tested the Saxon Bar, but really surprised myself.  Napalm Nightmare was 231 vs 200 in training.  Inch was 48 vs 33 in training.  Grandfather Clock was 170 vs 80 in training.  Seasoned implements, friendly crowd and Spider Chalk probably made some difference.  We also used Zolex to clean our hands.

Overall, the drive was fine.  I just made weight at 204 pounds.  I packed the right amount of snacks and drinks with (2) clif bars, (2) granola bars and (2) gatorade zeros.  I would have liked a sandwich.  I competed well, but should have skipped some weights.  Relative to the field, I did well on platform 2 staying ahead of the juniors and the ladies, but behind Jon and Josh.  Platform 1 was going nuts and often doubling our weights.

Jaylan brought his blobs, hubs, steel stock and decks of cards to tear.  I did not get very far.  I could not lift the 35# Marcy plates.  I could not bend any of the steel stock.  I did not even bother grabbing a deck of cards.  I could pick up half 50#, but not the half 55#.  With two hands, I could pick up a half 80#, but not the half 90#.  I could not even brake the Jeremy's Inch dumbbell off the ground.

Relative to the field, I was ahead of the juniors and ladies (except Sarah) and was at the back of the pack against the men.  I occasionally matched Josh or Jon, but never beat them on a lift.  Lifters over 93 kg crushed me.

I will definitely try to make it back next year.

Overall:

Men
  1. Jaland Worley - 991.8
  2. Colton Storm - 937.9
  3. Steve Millard - 910 (Masters)
  4. Jeremy Everding - 875.3
  5. Trevor Tempo - 817.9
  6. Landon Whitt - 743.2
  7. Brad Becker - 698.3
  8. Joshua Jump - 672.5
  9. Jon Hamrick - 565.9
  10. Sanjiv Gupta - 565.9 (Masters)
  11. Kyler Sorenson - 506 (Jr)
  12. Gavin Ramirez - 371.9 (Jr)
  13. Owen Barth - 351.9 (Jr)
Ladies 
  1. Sarah - 688.4
  2. Sam - 456
  3. Kelsie - 451
  4. Rebecca - 426.9
  5. Kim - 371.9 (Masters)
Lynch (Weight) Adjusted Men
  1. Steve Millard - 796 (Masters)
  2. Jaland - 784
  3. Trevor - 688
  4. Colton - 638
  5. Josh - 632
  6. Jeremy - 624
  7. Jon - 620
  8. Brad - 533
  9. Landon - 527
  10. Sanjiv - 524 (Masters)
  11. Kyler - 520 (Jr)
  12. Gavin - 369 (Jr)
  13. Owen - 366 (Jr)
Wrist Roller

4 plates
  1. Jon - 24.69
  2. Becka - 26.94
  3. Sam - 29.88
  4. Kelsie - 38.87
  5. Kyler - 44.97
  6. Sarah - 46.06
  7. Gavin - 46.19
  8. Owen - 55.88
  9. Kim - 4.4 feet
6 plates
  1. Josh - 28.15
  2. Trevor - 28.57
  3. Steve - 29.94
  4. Sanjiv - 51.94
9 plates
  1. Colton - 24.75
  2. Jaland - 30.78
  3. Landon - 31.63
  4. Jeremy - 38.69
  5. Brad - 9.6 feet