Swim-Run

I have continued to debate signing up for the Wellington Swim Run Challenge.  To help my decision, I finally went out to Bear Creek Lake to attempt a swim run.  

The Gear:

Orca Aesir Flex Swimrun Wetsuit - First Swim

Finis Pull Buoy

Strokemaker #1 Small Paddles

Saucony Guide 13 - Blackout

Latex Swim Cap

Zoggs Predator Titanium Goggles

The Workout:

300 meter swim (7:00)

400 meter run (4:00)

300 meter swim (7:30)

900 meter run (9:00)

27 minutes for a couple of swim legs and a couple of run legs.  I felt comfortable with the gear and carried everything during the run sections.  I would like to set up the pull buoy and maybe even the paddles with some shock cord to prevent dropping them, etc.

Overall, I felt good, but was walking quite a bit during the "run" sections initially to get my heart rate steady after the swim and then to calm my heart rate before getting back in the water.  I have not trained with paddles or a buoy in years, but it was not too bad.  I had to adjust my stroke a little and really squeeze to keep the pull buoy in place.  Dragging the shoes was a non-issue as I do not have a very strong swim kick.

The Wellington Course will be

500 meters

1.7 K

500 meters

1.7 K

500 meters

1.7 K

Scaling up the swims, I can expect 12 minutes for each of the swim sections - Probably around 36 minutes.  I think I can speed up the runs a bit, but am still planning on 40 minutes for 5K.  1:15-1:20 seems to be a reasonable goal.

I plan to register after getting back from Kansas City.  It is $96.41 ($90 registration + $6.41 movemint fee).

Last year 3 women finished between 57 and 76 minutes.  7 men finished between 44 and 67 minutes.  There was a DNF (not sure of circumstances).

HSPU - Metcon

Monday, July 14, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Air Squat

PVC Pass Through

Handstand Prep

Skill Test

1 attempt at Max Strict Handstand Push-ups

I scaled to (3) abmats and managed 2 reps

Conditioning

18-Minute AMRAP:

16 Alternating Dumbbell Snatches (50/35)

12 Toes-to-Bar

200m Run

I scaled to 25 lb DB, sit-ups and 150m runs and finished 6 Rounds + 3 Reps.  This was perfect as it allowed me to keep moving and give the devil its due on each movement.

Cool Down

Banded Pull Aparts

Banded external rotation (best with 10 lb Crossover Symmetry)

Cat Cow

Nancy

Friday, July 11th, 2025

Westbound CrossFit (Coach Riley)

1200 (6 of us)

Warm Up

Air Squats (narrow stance, wide stance)

Pass Throughs

Jog

OHS Prep

Nancy

RX Conditioning:

“Nancy”

 5 Rounds For Time:

400m Run

15 Overhead Squats (95/65)

Goal: Sub 18:00 | Cap: 22:00

Intermediate:

 65/45 lbs, partial depth OHS or front squat

Baseline:

 PVC OHS or Goblet Squat, 200m Run

I scaled this to 400m Run and PVC OHS and finished in 21:26.  I was moving well, but the runs were certainly a grind.  If I repeated, I would opt for 300 meter runs and light barbell OHS.

Cool Down

2 Rounds:

10 Banded Lat Pull-Downs

15 Banded Pull-Aparts

10 GHD Hip Extensions

$100 Rogue Bar??

 

Ashley Mahan listed this Rogue Barbell for $100 along with several other items.  York Legacy plates (185# for $200), Everyday Essential Bumpers (90# for $50), Bench, Bike and a few other items.  I wanted the bar regardless, but I was extremely interested in the markings on the barbell.  Either it was a custom butterfly or the AGGRO angry face logo.

I contacted the seller within 8 minutes of listing and had dibs if I could pick up tonight.  I replied from the car that I was on my way.  Arriving, they were cleaning house and everything else was sold except for the inspire rack.  It was confirmed as an AGGRO bar and felt great in hand.  I checked the logo and it is 2X AGGRO bar that retails for $510.  20 cents on the dollar is a screaming deal and I am beyond excited to add this to my barbell line up.

Getting Carried Away with USAWA/Grip/Highland Games/Deka - UPDATE 2025.07.12

I have updated this a couple of times, but it has been over a year since my last update.

I have been able to dabble in USAWA/Grip/Highland Games/Deka without too much additional expense.  

In the past year, I have taken things to another level with an additional $3,202 invested.

General Equipment - $451 (Stump Bar- $180, Glute Bench - $100)

USAWA - $445 (3" Bar, Heavy Lift Bar, Hand & Thigh Bar, 2" V-Bar)

Vintage - $467 (Georgia Tech Plates)

Grip - $1,839 (Grippers, contest implements, misc)

Highland Games - $0

Deka/Hyrox - $0

My wish list is zero and I have to list some stuff to sell.

After a spending spree in January, there has been a slow but consistent trickle of expenses on USAWA ($35 + $110), Grip ($820), Highland Games ($0) and Deka ($1,150).  $2,115 in six months (Jan 2024-July 2024).

I would like to claim that I am done.  My short wish list for USAWA equipment is likely on hold unless opportunities present themselves.  I will still purchase grip toys from time to time.  I can live without a 22# hammer and blades for Highland Games.  I am all done buying Deka toys.

**

To date (2022-2025) I have spent $1,340 on USAWA Specific Equipment.  At some point I may buy a 3.5" dumbbell handle ($50), but do not want to own a Saxon Plank, Foot Press/Back Lift Apparatus, Back Extension Apparatus or Trap Bar for space considerations.

**

To date (2019-2025) I have spent $4,635 on grip stuff.  The last 12 months saw $538 in grippers, $816 in contest implements (Apollon's Axle and 2x5 Saxon Bar), $150 for an Ironmind Pill and $275 in misc items (loading pins, loadable sledge).  This spend is insidious as it is real easy to drop $100 her or $100 there and not realize it adding up or taking up a lot of space.

I am prepared to buy an Oka DaBloom for $50.

**

To date (2023-2025), I had spent $740 on Highland Games equipment.  

I am going to hold off on a 22# Hammer and Blades.

**

To date (2023-2025), I had spent $1330 on Deka (heavy med ball, Deka RAM, Bike Erg, Tank).  I am not planning any additional spend.

**

USAWA Nationals Prep

Thursday, July 10, 2025

Garage Gym

1900

Warm Up

Bike Erg - 2000 meters

Ski Erg - 500 meters

Reverse Hyper

Crossover Symmetry

Saxon Deadlift

Build to heavy - 45-65-75-85-95

DB to Shoulder

Build to heavy - 62-87-102-112

Moving well.  Good to try the Rogue Calibrated plates, they do bite into my shoulder a bit

Euro Pinch

I sought out a Euro Pinch after hearing about a Grip Sport "total"

The total was three lifts

• RGC Rated Gripper Close
• IronMind Axle Double Overhand Deadlift
• Two Hand Euro Pinch

An elite total would be considered hitting 800+ pounds in a 12 month period.  This post dates back to 2011.  They were revived in 2025 as part of the World Wide Grip Battle: Chasing Elite - RESULTS

When researching the Euro Pinch, these were originally sold by David Horne.  Jedd Johnson started selling them as well.  Chris Rice had a custom set up.  Jedd's setup includes the steel plates and inserts for adjustable width and would be $269 plus shipping.

I was extremely fortunate that Steve Millard was cutting back on his grip equipment and would part with his euro set up for $40.  Apparently it had been collecting dust for quite some time.  The set up traveled from Carbondale to Cheyenne where Kim picked it up and brought it back to Denver.

It included locally fabricated steel plates, spacers from Jedd, Schedule 80 Pipe, Spin Lock Collars and Jedd's Euro Training DVD.  I have not watched the DVD yet, but have played with the set up.  I prefer a roughly 2.5 inch spacing.