Walking Lunges

Monday, September 9, 2024

CDOT Fitness Center

1130

Run

1.90 mile run on the S Platte Trail (12:34 pace; 23:57 moving time)

Walking Lunges

40 unweighted lunges in 3 minutes until my hamstrings started to tighten up.  It is a good thing I have 5 months to prepare for Hyrox.

Calf Extensions

3x20 reps

40 minutes total workout

IAWA Prep - C&PP - (1H) Zercher

Sunday, September 8, 2024

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Clean and Push Press

Build to heavy double

45

75

95

115

125

135# tough final set

(1H) Zercher

Build

75

85

95

105# felt good, had more in the tank

Finisher

Inversions - 3X kick up and hold

Pull-ups - 5 strict pull-ups

60 minutes total workout

Swim Run

Otillo

8-11-2024 - Casco Bay, USA (Maine)

8-25-2024 - Mackinac Island, USA

9-15-2024 - Orcas Island, USA (Washington State)

11-3-2024 - Austin, USA

4-20-2024 - SwimRun Lake James (North Carolina)

5-12-2024 - Mudskipper - Indiana

6-9-2024 - Bellingham (Washington State)

6-30-2024 - PBR Swimrun Knox (Knoxville, TN)

9-21-2024 - Cape Cod

10-13-2024 - North Carolina

I am not sure how committed I am to this endeavor, but I did purchase a dedicated swimrun wetsuit.  More because I was getting a great deal on it and it might come in handy for other stuff as well.

Arvada Triathlon Company had the Orca Aesir Flex Swimrun Wetsuit in stock for $199 (regular price is $549).  Link to Orca's website.  Size 9 fit comfortably and after hemming and hawing for about 5 minutes, I went ahead and had them box it up.  If I want to train through winter I can apparently continue swimming at Chatfield.  

The November 3 event in Austin, TX is not too far away and I could probably pull it off, but I have had a very hectic race season with a few events still left on the calendar.  My next major event is IAWA World's in Eastbourne, UK.  King Kong Grip Challenge and Fall GGC should be low key events.

I really want to get the lumber behind Hyrox and will start building out a training calendar.

2024 Littlefoot Triathlon

Results

Overall 237/314

Male 50-54 9th (out of 10)

Men 122nd (out of 147)

OFFICIAL Chip Times:

01:43:34

Swim: 21:15

T1: 2:40

Bike: 40:18

T2: 2:20

Run: 36:59

01:43:34 (1:38:42)

Swim: 21:15 (22:13) -0:58

T1: 2:40 (2:19) +0:21

Bike: 40:18 (37:08) +3:10

T2: 2:20 (1:19) + 1:01

Run: 36:59 (35:41) +1:18

A good 5 minutes slower than last year with most of that being on the bike.  I weighed in this morning at 205.5 (vs 197.6 last year which was 9 pounds heavier than the year before).

Overall, I had a good race.  I arrived around 6:20 in the morning, set up transition, picked up chip and body marking, used the port-o-let and then milled about before donning my wetsuit.

Swim was less choppy than last year, but certainly not glass.  I was actually surprised that I was faster on the swim compared to last year.  The course was shorter with a Garmin distance of 786 yards versus 819 yards in 2023.

T1 seemed smooth and fluid, but was 20 seconds slower.  I blame this on the absence of wetsuit strippers.  It was also trickier to put my cycling shoes on, but with the warmer weather, I skipped gloves. 

Bike was great and I felt like I was moving really well.  I seemed to be pacing really well and felt confident on the hills.

T2 was a little rough.  I got out of my cycling gear fine, but my abs seized when trying to don my running shoes.  I stretched a bit and then slipped them on standing up.  I guess I should be thankful it only cost me a minute.

Run was OK.  I again stopped at the port-o-let before getting on the course.  I felt like I was plodding along in the warmer weather.  I walked up the hills and took my time grabbing electrolytes at the aid stations.  Being a minute off the pace is about what should be expected given my weight jump.

Chris Alcorn won my division with a time of 1:10:30.  I was 20 minutes ahead of Robert Linder who had a great swim and bike, but finished with a 48 minute 5K.  Hopefully he was just tired and not cramping.

Comparing chip times to my age group, I was 9th on the swim, 5th in T1, 8th on the bike, 7th on T2 and 8th on the run.  This surprises me a little bit, but interesting to see where I need to make up time.  Nearly all of the 55-59 year old men were faster than me with the slowest time being 01:46:43.  

Garmin Times:

Swim 21:16 (786 yards)

T1: 2:32

Bike: 40:16 (8.98 miles, 13.4 mph)

T2: 2:17

Run: 36:08 (3.09 miles, 11:41/mile)

--

Total 1:42:29 (maybe it did not count my 1 minute pee brake?)

This was the first year of Without Limits running the event.  In the past it had been run by Racing Underground.  Overall it was a great race experience.  A touch more expensive, no finisher medals, but much nicer race shirts.  Same cozy race vibe, very well supported and post race pancake breakfast.  I will definitely keep this on my calendar for next year.

While I did not have to purchase anything special for this event, I was amazed at how much gear I have accumulated and have at my disposal compared to other folks.

• Tri Shorts - $50
• Tri Top - $50
• Wetsuit - $100
• Goggles - $20
• Bike - $1800
• Helmet - $100
• Bike Shoes - $100
• Sunglasses - $100
• Running Shoes - $150
• Visor - $20
• Race Belt - $20

A good number of athletes were not wearing wetsuits.  I saw folks enjoying their race on cruiser bikes and mountain bikes.  One girl passed me on the run wearing Teva sandals.  This sport really is for everyone from those of us who want to overthink to the folks that just get out and do.

Hyrox

I am going to try to sign up for a Hyrox event in 2025.  Hyrox is the sport of fitness and has been increasing in popularity.

It consists of alternating 1K runs and fitness stations

1. Ski Erg 1000m
2. Sled Push 50m
3. Sled Pull 50m
4. Burpee Broad Jumps 80m
5. Rowing 1000m
6. Farmers Carry 200m
7. Sandbag Lunges 100m with 20kg
8. Wall Balls 100 reps with 6kg

This is a total of 8km and stations that should take on the order of about 5 minutes per station.  Assuming I can keep a run pace of 12 min/mile, I should have about an hour of running and 40 minutes of stations.  This toughest one for me will likely be the sandbag lunges and wall ball shot.

Travel Workouts

I was on the road for work the past few days, but was fortunate to be able to get a few workouts in.

Tuesday, September 3rd - 2.5 mile run along the Animas River.  Very scenic and they installed some new pickleball courts since the last time I was in.

Wednesday, September 4th - Durango Rec Center.  Nice rec center with pool, free weights, machines, climbing wall, full court gym.

Deadlifts - Worked up to 255 pounds

Squats - Worked up to 135 pounds

Bench - Worked up to 135 pounds

Curls - Worked up to 30 pound dumbbells

Thursday, September 5th - I planned a run on the Wulfsohn Trail in Glenwood Springs.  It quickly turned into a walk, but then morphed into a run-hike-walk.  Overall 2 miles in 30 minutes which was a great workout.

All of these were interspersed with a lot of driving.  Tuesday was 335 miles (6 hours) from Denver to Durango.  Wednesday evening was 250 miles (5 hours) from Durango to Glenwood Springs.  This afternoon will end with 160 miles from Glenwood Springs to Denver (2.5 hours).  Total will be nearly 850 miles of driving over interstates, highways and mountain passes.  If I had more time, I would have liked to spend some time in Ouray.

Swim-Run

The Mountain Swim Series recently hosted their first ever swim run event and apparently 15 athletes registered.  I am anxiously looking forward to seeing the results and may have to give this a try.

Barebones getting started would be just trying to swim with shoes on.  

Typically athletes compete with:

• shorty wetsuit
• pull buoy
• hand paddles
• shoes
• goggles/cap

Wetsuit - I would probably just modify an Xterra Vivid or Vortex Sleeveless to get knee mobility.  This should be a fairly cheap solution compared to buying a swim run specific wetsuit.

Pull Buoy - Use what I have and then upgrade to an Ark or Huub

Hand Paddles - Use what I have

Shoes - Not sure here.  Probably start with some beat up shoes and then consider a pair of Hoka Speedgoats (on sale for $85 at Dicks)

Goggles/Cap - Use what I have

To get started, I would probably do laps at Bear Creek Lake out and bag (275 yards) followed by a half mile run (

Hack Squat

Monday, August 26, 2024

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Hack Squat

5x135

3x165

3x185

3x205

3x225

3x225

This took me about 30 minutes and I was looking to get some volume with the hack squat to prep for IAWA World Championships.

IAWA World Championships:

Clean & Push Press

Continental to Belt

One Hand Dumbbell Clean & Jerk

Cheat Curl

Pullover and Push

One Hand Zercher

Hack Lift

Lazar Dukic - R.I.P.

Lazar Dukic's death is a tragedy and I can't imagine what his family and close friends are going through.

The CrossFit methodology is no different from any other endeavor (running, driving a car, mountaineering) in being infinitely scalable and in appropriate doses great, but at extreme ends maybe not so great.  Professionals in athletic and non-athletic disciplines have died and had serious injuries due to the inherent danger of their profession as well as random sequences of events.

Greg Glassman often said "men will die for points" and that was still published in the L1 Training Guide published in 2020.  With the early adopters including first responders and military members, the baseline culture was certainly geared towards the tail of the population distribution.  I believe in the methodology, and I support amateur and professional competition.  

I did not know that the original intent of the CrossFit Games was as a marketing event.  It certainly makes sense.  It is hard not to be inspired by open athletes, age group athletes and adaptive athletes.

On a personal note, my first open water swim after Lazar Dukic's death was mentally taxing for me.  I typically swim 3 consecutive laps on a 275 yard course but decided to take a breather after 2 laps and then finished my last lap.  The quiet of open water swimming can be a blessing or a curse depending on my mindset when I enter the water.  I still think I will be ready for my fall triathlon.  However, I have also come to terms with the fact that at some point in my athletic career, I may DNF an event and that will be OK.  There is no shame in taking off my swim cap and waving it in the air for help for any reason whatsoever mental or physical.

Much has been discussed and posted following the death of Lazar Dukic.  I have given it some thought, but was inspired to write on it after a friend sent a yahoo news article.  I will continue to follow the news on whether there will be changes for the CrossFit Games in the future and whether the tragic event was preventable.

Card Tearing

August 10th

13 cards - half then quarters

13 cards - half then quarters

14 cards - half then quarters

14 cards - half then quarters

August 25th

15 cards - half then quarters

16 cards - half then quarters

16 cards - half then quarters

saved the last 7 cards for next session

BSAG Leg 8

Sunday, August 25, 2024

Garage Gym

1530

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Clean & Push Press

115

125

135#

This is about where I expected to be.

Clean & Jerk

135

145#

This was an OK lift for me.  I was feeling a little gassed and did not want to push for 155 lbs.

Static and Hang Snatch

75

80

85#

This was a surprisingly tricky lift.  Not moving the feet essentially turned this into a muscle snatch at 85 lbs.  The hang snatch was not much easier.

Supine Reverse Press

I did not attempt the 4x or the Rampage on this lift.

Rocky Mountain Grip Sport 4th Annual Summer Grip Challenge

I ventured back to Carbondale for another fun grip event.  Instead of going up the night before, I drove up in the morning and the 2.75 hour drive was pretty easy.  I think I prefer cold energy drinks to warm coffee when driving.  I arrived a little early and got settled in before weighing in 92.9 kg (just making the 93kg weight class) and warming up.

The field was smaller and included Steve (host), Jeremey (host), Jesse and myself.  The competition was not much of a competition due to Steve still recovering from a torn bicep and Jesse nursing an injured A2 pulley on his right ring finger.

We performed the following lifts:

Competition

• Double Shallow Inch (AASS)
• 2-3/8" Wrist Wrench (AASS)
• Horne Top (Horne)

Records

• 2x5 Saxon (CTS)
• The Payne (AASS)
• Inch Hold for Time (?)
• Apollon's Axle (IronMind)
• Gold Bar (Horne)

2" x 5" Saxon Bar

I really liked the 2" Saxon Bar to lockout.  I had never trained with one.  I made 61.4, 65.4, 71.4 before missing 75.4kg.  71.4 kg = 157.4 lbs.  Jesse skipped this lift.  Jeremy and Steve tied at 111.4 kg.  Cue to try to bend the bar to get locked in really engaging the pinky fingers.

Double Shallow Inch Pinch

I was more comfortable with the double shallow inch pinch (6" lift).  I made 19.5, 22, 24.5, 27, 29.5 and finally 33 kg (72.7 lbs PR!) which absolutely blasted my personal best at home of 55.6 lbs.  Steve won this event at 50.5kg, followed by Jeremy and Jesse at 45.0 and 41.0kg respectively.  No coaching cues.

2-38" Wrist Wrench

Next we went to the 2-3/8" Wrist Wrench (6" lift).  At home I was making 57.5 lbs.  In the competition I made 25 and 27.5 before missing 30 kg.  27.5kg = 60.6 pounds which was another PR!  Jesse skipped this one.  Jeremy won the event at 47kg followed by Steve at 45kg.  No coaching cues, but set up should be level and minimize diameter by not overlapping the wrap.

The Payne

Next we went to The Payne (6" lift).  This was an John Oka designed implement fabricated by Arm Assassin Strength Shop.  It was new to me and I was pleased to make 10.8 and 11.8 before failing 12.8kg.  I hit the crossbar with 12.8 kg, but did not control the descent.  Steve won the event at 23.5kg, followed by Jeremy at 22.0 kg, followed by Jesse at 19.85kg.  Jesse tore some of the webbing on his hand, kind of ruining what was left of the competition for him.  Steve attempted 24.5 kg which would have tied Jason Dingey's world record.  Cue to really engage hand webbing.

Horne

Finally, we finished with the Horne Top (10" lift).  I had practiced with the is some and had made 108.5 lbs in training.  In competition, I made 50.35, 52.35, 55.35 before missing 57.35kg.  55.35kg = 122.0 lbs which was another huge PR!  Steve was top dog at 93.35kg followed by Jeremy at 58.35 kg.  Cue to grab higher on the implement.

Inch Hold for Time

Inch Hold for Time was performed by Steve and Jeremy.  Steve got 4.23 seconds which did not beat his previous record.  Jeremy set a record at 6.76 seconds.  This was an interesting lift with quarters balanced on the bell to represent control.

Double Overhand Axle DL

Finally, Jeremy attempted the Apollon's Axle, but could not beat his previous best record.

With Jesse only completing one of the three events, I "won" the 93 kg and under.

Steve "won" the over 93kg with a GSI score of 295.7 over Jeremy at 251.6.

Records Session

Jesse had a 66kg record in the Double Shallow Inch Pinch and The Payne

Steve beat his previous 105kg record in the Horne Top and established the record in The Payne

The drive back was equally uneventful.  I stopped in Frisco for a sandwich and still made the drive in just about 3 hours.

Another perk of the event was getting a genuine Otevoima Finnish Ball to train for this year's King Kong.

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

On a final note, I am teetering on the edge of being an experienced grip athlete:

• 2019 King Kong
• 2023 King Kong
• 2024 Rolling Hills Grip Challenge 2
• 2024 Dubs Grip Classic
• 2024 Rocky Mountain Grip Sport 4th Annual Summer Grip Challenge

In addition to these live events, I participated in Joe Hodgson's four hand flask challenge and Elite Grip Societies four week online challenge.

I have yet to compete in Armlifting USA, but they sponsored some great events as well.

USAWA also has an annual grip championship that I went to in 2024.  This does not include grip implements, but instead lifts that are typically limited by grip strength such as 1 hand vertical bar, axle bar, rim lift, and plate pinches.

Brick Workout (Bike-Run-Bike)

Friday, August 23, 2024

Home Gym

1045

Bike-Run-Bike

I decided to try riding out to Harriman Reservoir, do a loop on the trail and ride home.  This simple workout allowed me to work through some little logistical concerns, give my single speed some love and get in a pleasant run.

Results:

Bike 1 - 1.76 miles (9:16)

Run - 1.60 miles (19:07)

Bike 2 - 1.73 miles (8:37)

--

37:00 (not including transitions)

The Mercier handled well and it was not too difficult to carry along a bike lock.  Ideally it would be mounted to the frame, but worked fine the way I did it.  Locking it to a fence post seemed to work well.  The loop was quick and the ride home was mostly downhill.

I wore run clothes for the whole thing and that worked fine.  I carried my phone and the bike lock & keys.

I recorded it on the Garmin as (3) separate events, but will try setting it up as a brick workout in the future.

Joe Rogan Kettlebell

Hat tip to Onnit for being innovative, but if this is a legitimate offering it is a little disturbing.  Onnit has famously made Marvel and Star Wars kettlebells in limited editions with great success.  But I believe this is the first time an athlete/comedian/podcast host has had their head fashioned into a piece of gym equipment.  

Yoga in the Park

Sunday, August 18, 2024

Stearne Park

0800

Yoga in the Park 

Lucas Ford

I was invited to Yoga in the park and had a really nice time.  We started out with some breathing and hip rotations, followed by down dogs and up dogs, and then into sun salutation flows.  There was some Tai Chi (don't spill the tea) mixed in along with some core movements.  Finishing with laying down for 5 minutes.

Lucas was a great instructor and the group was really fun to hang out with.  There were (8) of us, (5) guys and (3) girls and the instructor was mindful of the time to get us finished by 8:50 even though we started a little late.

I had dabbled in yoga a bit when I was training at MBS CrossFit in 2015 and had a legitimate practice going for most of 2016 (2-3 times per week for 40 weeks).  Since then, I have joined a class here and there when was was available or convenient, but have not sought out yoga.  I think I would really benefit by getting involved again.

Bench - Grip Prep

Saturday, August 17, 2024

Basement Gym

1530

Bench Press

3x12x105

Grip 

Horne Top

93.5

98.5

103.5

108.5

I have pretty even strength here between my left and right hand.  Open at 98ish pounds.

2-3/8" Wrist Wrench

54.5 - left ok, right miss

49.5 - left ok, right ok

52.0 - left ok, right miss

55.0 - left ok

57.5 - left ok

60.0 - left miss

Much stronger with my left hand.  Consider opening with right hand at 50 pounds.

Double Shallow Inch Pinch

54.3

54.3

56.8 miss

55.6

I should really test all of these one more time before Carbondale.  This event did not exactly sneak up on me, but I have not been doing much specific training.

Metcon

Wednesday, August 14, 2024

CDOT 

1200

Warm Up

Walk to parking lot

Metcon

Wednesday 240814

4 rounds for time of:

15 box jumps

400-meter run

♀ 30-inch box

♂ 36-inch box

I ran out to the Broncos stadium parking lot and did this workout with roughly 0.3 mile (440 meter) runs and jumps to a 16-18ish inch bench.  It was a grueling workout made worse by the heat and my memory convinced me it was 5 rounds.  I really liked it and could do without the challenge of a taller box.  I finished in 25:57.  Programming was from CrossFit main site.

Deadlifts

Tuesday, August 13, 2024

Garage Gym

1300

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Deadlift

12x135

10x165

8x195

6x225

4x255

2x285

Roughly every 3 minutes

Pull-up Finisher

5x1

40 minute total workout.  I wanted to do deadlifts and opted for Dave Draper style as it has been a while since I have pulled any deads.

2024 CrossFit Games

This has been the first time in a long time that I have not actively followed the CrossFit Games.  The past few years, I have been pretty excited and tried to watch some of the events in real time and the remainder as time allowed.  Part of that is not training at an affiliate.  Another part is that the events have not been particularly engaging.

Aug 08

Lake Day

For time:

3.5-mile run

800-meter swim

Aug 09

Midline Climb

For time:

50 deadlifts (155/225 lb)

3 rope climbs

30/50 ski-erg calories

3 rope climbs

50 GHD sit-ups

3 rope climbs

50 GHD sit-ups

3 rope climbs

30/50 ski-erg calories

3 rope climbs

50 deadlifts 

Firestorm

3 rounds for time of:

11/15 Echo-bike calories

11 burpees over barricade

Track and Field

For time:

1,600-meter run

Then, at the 12-minute mark:

50-yard sprint

50-yard bag carry (70/100 lb)

75-yard sprint

75-yard bag carry

100-yard sprint

Aug 10

Chad

For time:

1,000 step-ups (35/45 lb)

*Completed as 250 trips

Clean Ladder

For time:

Round 1: 3-3-2-2-1 cleans

Round 2: 2-1-1-1 cleans

Round 3: 1-1-1 cleans

Round 1: 165/175/185/195/205 lb / 255/265/275/285/295 lb   

Round 2: 205/215/225/230 lb / 295/305/315/325 lb

Round 3: 230/240/250 lb / 325/345/365 lb  

Push Pull 2.0

For time:

45 handstand push-ups

80-foot sled pull from standing (110/180 lb)

30 strict handstand push-ups

80-foot sled pull seated from the platform

15 freestanding handstand push-ups

Aug 11

Dickies Triplet

5 rounds for time: 

175-meter run

12 toes-to-bars

8 alternating dumbbell snatches (70/100 lb)

Final 2421, Final 1815

Event 9: Final 2421

For time: 

24 thrusters (65/95 lb)

24 chest-to-bar pull-ups

80-foot yoke carry (245/425 lb)

21 chest-to-bar pull-ups

21 thrusters 

Rest 2 minutes, then Event 10: Final 1815

18 thrusters (95/135 lb)

18 bar muscle-ups

80-foot yoke carry (345/525 lb)

15 bar muscle-ups

15 thrusters

I actually really like the programming.  It is a good mix of time domains.  The tests were less concerned with the 10 general physical skills of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Some form of jump rope movement, shuttle run, wall ball shots, peg board, etc. were not included.  Nor was there a max lift to jazz up the crowd.  From my perspective, it was more of an old school grit and grind weekend to see who was the toughest and who could recover fast enough to bring it day after day.

Also the death of Lazar Dukic during the opening event lake day, hung a dark cloud over the entire games.  I offer my thoughts for his family and friends.  The tragedy will hang over the CrossFit community for some time.  The investigation, cause of death, etc. are important for learning and moving forward to have a safer athletic experience, but will not assuage the sense of loss.

Congratulations to James Sprague and Tia-Clair Toomey for getting it done!

Metcon

Monday, August 12, 2024

CDOT Fitness Center

1230

Warm Up

Assault Bike

Arm Circles

Metcon

5 Rounds for Reps

On a 2 minute clock

20/25 Calorie Echo Bike

Max Deadlifts in Remaining Time (205/275)

Rest 4 min between rounds

I scaled/modified this to 12 cal on Assault Bike with Max Air Squats in the remaining time and rested 2 minutes between rounds.  I completed 12+15+15+17+20 = 79 Air Squats and felt really good about the effort.

Programming was from CrossFit main site.

Finished with neutral grip pull-ups 5x1 rep (EMOM)

30 minutes total workout

Micro Stack Weight Pin

These silly things are my latest gym purchase.  Purportedly they are for micro jumps, but some of the grip folks use them as anti rotation for Inch dumbbell training and for making micro jumps with blobs.  Similar to plate mates they can be purchased in 1.25 or 2.5 pound units.  These micros were on sale 30% off of $59.99 or $41.99 with free shipping.  Silly as they may be, I am excited about new little toys.

Rip a Deck of Cards in Half?

This was much tougher than I thought it would be.  I started with crappy Gold Crown playing cards from Walmart for 97 cents a pack.  I split the first deck in half and could not move them.  When I grabbed a quarter of the deck, I could tear them, but it was painful.

Short Steel Bending

I have dabbled in steel bending as a fun and unique training tool.  I purchased a beginners kit and have yet to get through the (6) bars they sent me.  They were 3/16" bars at 6" (120 pounds) and 5" (140 pounds) estimated force to close.

I got the kit from the Short Steel Bending Company, which is now shutting down the website but is offering the business for sale.  I inquired, but it is not really suitable for me.  I also got a good feel for the market which was interesting.  I have talked with Matt of Short Steel Bending Company, Shawn of FBBC and need to give Devon of EatChalkGetBig a call sometime.  I do not know of any other players in the space.  TSSBCI is bar stock and was going to get into horse shoes.  FBBC does custom implements and bar stock.  ECGB does nails, bolts, wrenches and other random items.

It was really interesting for me to get a feel for the size of the market and the question in my mind was what is the market potential?  My guess is the current market might be 2000 benders who would be actively bending 10 pieces of steel per year.  Those 20,0000 bars at $10/each would represent a $200,000 market.  The majority will be served by people buying steel and cutting it to length themselves.  That leaves another chunk of the market that is looking for commercial sources of steel.  At the extreme end somebody could have a $400/month steel habit while the other extreme would be try it once and not really care for it.

I decided to get another steel order in from TSSBI and opted for (25) 3/16" 6 inch (120 pound bars) and (10) 7/32" (160 pound bars).  The thicker bars are a bridge to hopefully trying 1/4" stock from FBBC.  I would start with 8" which should be around 180 pounds.  I could then work my way shorter until I was at 230 pounds for 7" bars.

Two Fisted Challenge

Kim, Jarrod and I competed in the Two Fisted Challenge setting plenty of records along the way.  I was quite pleased with my performance and happy to set some records along the way.  I will have to gun for A Springs Deadlift, Fingers, Middle record in the future.

Finger, Left, Index - 60 pounds

Finger, Left, Little - 30 pounds

Finger, Left Middle - 70 pounds

Finger, Left, Ring - 40 pounds

Finger, Left, Thumb - 35 pounds

Finger Right, Index - 60 pounds

Finger, Right, Little - 30 pounds

Finger, Right, Middle - 70 pounds

Finger, Right, Ring - 40 pounds

Finger, Right, Thumb - 35 pounds

Deadlift, Fingers, Index - 85 pounds*Not a record (135 pounds, A Springs 1995)

Deadlift, Fingers, Little - 55 pounds*Not a record (95 pounds, A Springs 1995)

Deadlift, Fingers, Middle - 95 pounds*Not a record (115 pounds, A Springs 1995)

Deadlift, Fingers, Ring - 55 pounds*Not a record (100 pounds, A Springs 1995)

Seated Press, From Rack - 95 pounds

Seated Press, Rack, Behind Neck - 85 pounds

Snatch, On Knees - 85 pounds

Deadlift, Fulton, Left - 95 pounds

Deadlift, Fulton, Right - 95 pounds

I am also up to 128 lifts out of 195 lifts attempted!  Maybe time to start counting down 67 of 195 lifts left to try?

RECORDS UPDATE 8/10/2024

195 Lifts

• 61 I Have Age/Weight Record
• 99 I Could set a record
• 26 The Age/Weight Class record is beyond my capability today
• 8 I Cannot perform due to mobility (wrist, ankle, hips, shoulders)
• 1 Inman

Of the 99 lifts

• 20 presses
• 8 deadlifts
• 2 squats
• 15 misc
• 19 dumbbells
• 2 Fulton bar (should nab these last two) - Bench Press & Continental to Chest
• 0 Heavy Lifts (all established records are too high, have stood since the 1990's)
• 10 OTSM
• 23 Special Equipment

Only (4) of those require special equipment I do not have:

• Trap Bar Deadlift
• Back Lift - Record Too High - 1500 pounds
• Foot Press
• Deadlift 3" Bar
• Dumbbell Walk
• Harness Lift - Record Too High - 1905 pounds

I could do the (4) Roman Chair ones by rigging something up

Swim

Friday, August 9, 2024

Carmody Rec Center

1300

Swim

600 FR

300 BR

100 BA

50 FR

--

1050 yards (34 minutes)

Metcon

Thursday, August 8, 2024

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Conditioning

For Time

5 Rounds of

150' Tank Push

10 WBS (14# to 10')

rest 3 minutes

5 Rounds of

20 Double Unders

10 Sit-ups

I finished the first round in 13:32, rest 3 minutes to 16:32, second round in 7:30 (24:02 Total).

Programming was a real mixed bag as I did not know how much time I would have to train.

Started with Tank & WBS and was planning 20 minute EMOM.  It started raining so I opted to put the Tank away and switch to double unders.  Sit-ups were just kind of thrown in to break up the double unders.  Kind of a fun little workout to develop skills and get the heart rate going.

Pull-up Finisher

EMOM 10 - 1 Pull-up

Total workout 45 minutes

Bending

120# - 6" x 3/16"

140# - 5" x 3/16"

Front Squat - Pull-ups

Tuesday, August 6, 2024

Home Gym

2200

Warm Up

Jumping Jacks

Hip Hammy Flow

Front Squat - 8x45

Front Squat

5x95

3x115

1x135

3x115

5x95

Mixed in some light grippers and wrist wrench

Pull-Up Finisher

EMOM - 9 reps

30 minutes total workout

Accessories

Monday, August 5, 2024

CDOT Fitness Center

1200

DB Bench Press

8x50

8x90

3x120

1x140

DB Biceps Curl (Alternating)

10x20

8x25

5x30

5x30

Triceps Push Down

3x8x30

Cable Leg Curl

2x20x10 - Used the ankle cuffs and they worked well

Calf Extension

3x20

Banded Shoulder Stretch

3x30 seconds

30 minutes total workout

USAWA Records Potential

195 Lifts

• 56 Have Age/Weight Record
• 113 Could set a record
• 17 Age/Weight Class record is beyond my capability today
• 8 Cannot perform due to mobility (wrist, ankle, hips, shoulders)
• 1 Inman

Of the 113 lifts

• 27 presses
• 13 deadlifts
• 2 squats
• 15 misc
• 19 dumbbells
• 3 Fulton bar (should nab these last three)
• 0 Heavy Lifts (all established records are too high, have stood since the 1990's)
• 10 OTSM
• 24 Special Equipment

Only (4) of those require special equipment I do not have:

• Trap Bar Deadlift
• Back Lift - Record Too High - 1500 pounds
• Foot Press
• Deadlift 3" Bar
• Dumbbell Walk
• Harness Lift - Record Too High - 1905 pounds

I could do the (4) Roman Chair ones by rigging something up

Colorado Scottish Festival - 2024

Well the Colorado Scottish Festival heavy athletics is in the books and I had a wonderful time competing with the 40-59 year old masters athletes.  Edie, our judge, kept us on track and we moved through the events safely and efficiently.

I should have printed off my QR codes for parking and admission, but they took my word for it.  I packed the standard chair, sheaf, cooler and backpack which was sufficient.

After announcements and invocation we were underway and proceeded with WFD, Hammers, WOB, Sheaf, Caber and finished with Stones.

• Braemar Stone - 18'-6" - Solid throw, just inches off of my best at Elizabeth 2024
• Open Stone - 23'-4.375" - PR! by an inch compared to Elizabeth 2024
• Heavy WFD - 18'-3.625" - PR! by 3 feet compared
• Light WFD - 24'-4.75" - Solid throw, just inches off of my best at Thornton 2023
• Heavy Hammer - 34'-1.75" - Still struggling here
• Light Hammer - 43'-6" - Improved from Elizabeth 2024, but still behind 2023 throws
• Caber - 11:00 with M2 - PR! Finally flipped the M2
• Sheaf - 15' - solid throw, but could not match the 16' at Elizabeth 2024
• WOB - 11' - PR! Finally breaking my consistent previous best of 10'

Competition Order

WFD - Started out standing and went 16', 18', 17' on the heavy hammer.  Switching to the light, I went 24' standing and then started a one turn throwing 20' and 21'

Hammers - Went 31', 34' and 28' on the heavy hammer (I caught the turf on the 3rd throw).  Went 43', 43' and 42' on the light hammer.  I was happy to not scratch on any of them, but do need to improve my speed.

WOB - We incorrectly started with the 35 pound weight and I managed 10', 11', 12' and was hitting the bar with 13' before we noticed our mistake.  Switching to the correct 42 pound weight, I cleared 10' on my second attempt, 11' on my second attempt and missed twice at 12' before passing my third attempt.

Sheaf - We opened at a reasonable 14' which I made on my first attempt along with 15'.  I then failed all three attempts at 16'.

Lunch Break

Caber - I flipped the M1 at 11:00 and passed my second and third attempts.  Switching to the M2, I got about 45 degrees on my first attempt, bailed on my second attempt and finally got a 11:00 on my third attempt.  Huge PR!  

The master's men selected from the following four cabers:

• 15'-2.75" 45 pounds
• 17'-0" 51 pounds
• 18'-0" 62 pounds
• 18'-0.25" 76 pounds - BROKEN

Stones - All of my Braemar throws were at 18' and my Open throws went 22', 23' and 22'

Relative to the field, I was well behind but felt good about my improvement.  Curtis was another newer athlete visiting from Las Vegas.  I was ahead of him on a couple of events, but his overall score was 3864.  With some solid off season training, I feel like I could crawl out of the cellar.  I would be ecstatic to win a 3rd place plate next year.

Decathlon Scoring:

• 3379 points - Colorado Scottish Festival 2024
• 3259 points - Elizabeth 2024
• 3002 points - Thornton 2023
• 2783 points - Colorado Scottish Festival 2023

• Braemar Stone - 425
• Open Stone - 391
• Heavy WFD - 344*
• Light WFD - 306*
• Heavy Hammer - 294*
• Light Hammer - 303*
• Caber - 375
• Sheaf - 423
• WOB - 499

*If I am targeting to break 4000, I need to work towards an average of 375 and the biggest opportunities for improvement are hammers and weight for distance.

I feel like I have my kit dialed in.  I like having a chair and cooler.  The backpack is convenient, but maybe I will start using my GR1.  

• Stones - Elbow sleeve and wrist wrap, towel
• WFD - Leather Glove, switch to Mechanix?
• Hammers - Pow'r Tac, cleats?
• Caber - Weigth Belt, Pow'r Tac
• Sheaf - Fork
• WOB - Weight Belt, Leather Glove, switch to Mechanix?

I will typically use the sunscreen, but have not done much taping up and fortunately have not needed the medical supplies.  Kilt, boonie hat, sunglasses and boots work well.  I might try switching to soccer or baseball cleats.  I also want to try Pow'r Tac Grip Spray Tackifier (available at Dick's for $14.99).

Clark's Gym Record Day #4

Saturday, August 3, 2024

Home Gym

1000

No warm up, running late.  Jarrod, Elijah and Kim came over to lift with me.

Clean & Seated Press, Behind Neck

75

85

95

Clean & Seated Press, 2 Dumbbells

70

90

100

Clean & Jerk, Fulton Bar

115

Hack Lift, Fulton Bar

205

225

Maxey Press

115  Forgot to take 2 steps back from rack

115

We were all done in about 2 hours and then Kim and I practiced some grip stuff.

4th Annual Summer Grip Challenge

Steve Millard and Rocky Mountain Grip Sport are once again holding a summer grip competition.  This will be August 24, 2024.

Events:

1. 2"x5" Saxon Bar Pinch deadlift to lockout (CTS)
2. Double-Overhand Axle deadlift to lockout (Ironmind)
3. Double Shallow Inch Pinch - 6" lift (Arm Assassin)
4. 2-3/8" Wrist Wrench - 6" lift (Arm Assassin)
5. HorneTop (cone shaped) - 10" lift (World of Grip)

This original plan pivoted to accommodate some athlete injuries.  It now three events and a record session.

1. Double Shallow Inch Pinch - 6" lift (Arm Assassin) - Men's 93kg records 120 lbs (62 lbs)
2. 2-3/8" Wrist Wrench - 6" lift (Arm Assassin) - Men's 93kg records 119 lbs (68 lbs)
3. HorneTop (cone shaped) - 10" lift (World of Grip) - Men's 93kg 182 lbs (94 lbs)

So far the following athletes have declared record attempts:

Hagendorn - Axle, Payne, Tips Tester

Millard - Inch hold for time, 2" Saxon

Jeremy - Axle

Me - 2" Saxon?

Axle Men's 93kg 422 lbs (330 lbs)

Payne Men's 93kg 29 lbs (29 lbs)

Tips Tester Men's 93kg 176 lbs (121 lbs)

Inch Hold for Time (78kg) - Men's 93kg - not established yet

2" x 5" Saxon Men's 93kg 267 lbs (130lbs)

Equipment

I find myself in the interesting position of not needing any more gym equipment, but still having a short wish list and some discount codes.

2x5 Saxon Bar - Available from Arm Assassin ($150) or Nemesis Grips ($170)?

Loading Pins - Available from Nemesis Grips ($41) or FBBC ($45)

Heavy Lift Bar and Hand & Thigh Bar - Available from Arm Assassin ($140 + $70)

2" Final Form V-Bar Handles - Available from FBBC ($55 each)

3.5 Inch Dumbbell Handle - Available from Arm Assassin $50 + $16 shipping

Arm Assassin Order

Heavy Lift Bar - $140

Hand/Thigh Bar - $70

Shipping - $70

---

Total $280

less 25% - $35

---

$245

FBBC

2" V-Bar Handles - $110

Loading Pin - $45

Shipping - $25

---

$180

Nemesis Grips

Loading Pin - $41

Shipping - $25

---

Total $66

less 25% - $10

---

$56

Continuing to think out loud, I do not really want a 2x5 Saxon Bar and will probably skip the Nemesis Grip order unless something exciting is launched in August (it is not worth just ordering the loading pin even with the discount).

I do want a Heavy Lift Bar and Hand/Thigh Bar but will continue to use Kim's on loan.  I will probably skip an Arm Assassin order as well as I was leaning against the 2x5 Saxon and do not like their loading pin design.

Finally FBBC, that is probably the $180 best spent for the final form v-bar handles and loading pin.  Shipping is reasonable and I love their products.  Much smaller than a giant barbell that I really do not need.

Bottom line in this thought exercise is that maybe it is best to not chase a discount.

Feather Crush - Summer Rush 2024 - International Women's Grip Competition

High Country Vigour hosted a venue for the Feather Crush - Summer Rush 2024 - International Women's Grip Competition.  The GSI Sanctioned event was sanctioned by Nemesis Grips and sponsored by Nemesis Grips and Sarah Chappelow.

Results:

Nisha Gupta - 15 years old - 87.5 pounds - under 47 kg class

Rolling Thumber - 15.45 pounds

19 mm Crimp - 41.00 pounds

3x4 Saxon - NA

Double Overhand Axle Bar - 75 pounds

Diya Gupta - 17 years old - 95.9 pounds - under 47 kg class

Rolling Thumber - 20.45 pounds

19 mm Crimp - 45.70 pounds

3x4 Saxon - 50 pounds

Kim VanWagner - 57 years old - 128.1 pounds - under 63 kg class

Rolling Thumber - 26.25 pounds

19 mm Crimp - 82.5 pounds

3x4 Saxon - 85 pounds

The ladies put up some solid numbers.  Diya swept the 47kg class at the Colorado Venue.  Kim was the sole entrant at 63 kg.

The Rolling Thumber is a very difficult implement, but all of the athletes set PR's with Kim taking the top spot at 26.25 pounds.  I am sure there will be a shake up on the leaderboard.

The 19mm Crimp was new to everybody and I was very surprised by the spread with Nisha at 41 pounds, Diya at 45 pounds and Kim at 82 pounds.  The leaderboard should be well established after this competition.

Finally the 3x4 Saxon was contested.  The Sorinex 45 pound Saxon proved to be too much for Nisha who had to settle for a Double Overhand Axle Bar.  Diya put up 50 pounds (52% of bodyweight).  Kim put up 85 pounds (66% of bodyweight).  These lifts are amazing on a difficult implement.  Kim's lift would stand at 24th worldwide (#3 at 63kg) and Diya's lift would stand at 40th worldwide (#2 at 47kg).  Nisha's Double Overhand Axle DL puts her at 99th worldwide (#5 at 47kg).

USAWA - 2024 IAWA World Postal and Buffville Road to the Century Club #5

Saturday, July 27, 2024

Home Gym

1000

High Country Vigour again played host to Hybrid/Postal USAWA events

2024 IAWA World Postal

Clean & Push Press

115

135

145#

Continental to Belt

185

205#

1H DB Clean & Jerk

62.8 Right

72.8 Right

Cheat Curl

85#

Buffville Road to the Century Club #5

Saxon Deadlift 

95

100

100#

Jefferson, Ring Fingers

55

Snatch, Fulton Bar

75

85

95#

Also, I am now up to 126 of 195 lifts attempted.

Conditioning - Antler's Hotel Colorado Spring

Monday, July 23, 2024

Antler's Hotel Colorado Springs

1730

Treadmill

3x3 min at 5 mph, rest 1 min between rounds.  This felt rough.

Biceps Curls

8x25

8x30

8x30

Behind the Neck Lat Pull Downs and Box Jumps

Calf Extensions

30 minutes total workout.  Nice facility.  Kind of dark and hot, but a nice mix of machines, dumbbells up to 55 pounds and cardio equipment.  The PowerLift box jump was a nice surprise

Track Workout

Sunday, July 21, 2024

D'Evelyn High School Track

1230

Easy 800 meter jog

Track Workout

4x400 meter runs

IN 2:30 ON 4:00

2:19

2:18

2:20

2:17

Cool down walk

25 minutes total workout

Elizabeth Celtic Festival and Highland Games

After a long off season and not much games practice, I showed up in Elizabeth ready to throw at a Highland Games.

My results were mixed across the board.  Values in parenthesis are from 2023.

• Braemar Stone - 18'-9.375" (15'-10.25 to 17'-6.5") PR!
• Open Stone - 23'-3.625" (20'-5.375" to  21'-8.625") PR!
• Heavy Weight for Distance - 15'-3.625" (15'-1.25" to 15'-11") no improvement
• Light Weight for Distance - 23'-4.125" (18'-2.125" to 24'-10.25") getting worse
• Heavy Hammer - 38'-7.375" (38'-0" to 37'-0.25") no improvement
• Light Hammer - 41'-9" (45'-0" to 51'-7.875") much worse
• Caber - 12:15 (30 degrees to 65 degrees) finally flipped PR!
• Sheaf Toss - 16' (estimated 13' to estimated 14') finally cleared the standard PR!
• Weight Over Bar - 10' (10', 10') no improvement

I PR'd the Braemar and Open Stone.  I lost about 6" on the HWD and 12" on the LWD.  I PR'd the heavy hammer, but lost 10' on the light hammer.  I finally flipped the M1 caber and posted a score of 12:15.  I finally cleared a bar on sheaf and my WOB has been flat at 10' for all three games.  Numbers in parenthesis are from Thornton Celtic Festival and Colorado Scottish Festival in 2023.

Despite the improvements, I am still well behind the men's field.  I would need a roughly 25-50% improvement across the board to crawl out of the cellar.

We started with stones and I was moving well.  Coaching cue to get my elbow up.  I wore a wrist wrap and elbow sleeve.

Next we moved to weight for distance and I was moving poorly.  I really need to work on my footwork.  I wore a leather glove.

Then we we went to hammers and I thought I was doing OK with heavy hammer.  I had a late release followed by a couple of good tosses.  On the light hammer, I had a late release, scratched my second attempt and then barely had any speed on it for my third attempt.  I did not wear any support equipment.

We then broke for a lunch of pulled pork which was very good.

Following lunch we started with WOB.  I made 9' and 10' on my first attempts, before missing all three attempts at 11'.  I wore a leather glove and a lifting belt.  My peers were at 12' and up.

Then it was time for sheaf.  I had yet to clear the 16' standard the past two games and was thrilled to make 16' on my 3rd attempt.  When the standards were moved to 18', I missed all three attempts.  My peers are all 20' and up.

Finally it was time for cabers.  The master's men selected from the following four cabers:

• 15'-2.75" 45 pounds
• 17'-0" 51 pounds
• 18'-0" 62 pounds
• 18'-0.25" 76 pounds

I got a flip on my first attempt with the light caber and then failed all three attempts on the 17' caber.  My peers were all posting scores with one of the 18' cabers.

Overall, I am very happy with my performance.  During the competition, I was a little frustrated being at the back of the pack, but still enjoyed my grouping.  I threw with the Grand Masters (Craig, Skip, Wayne and Al) and a couple of the Masters (Josh and Tyler).  Josh and Tyler managed 5th and 6th respectively.

The next event is in two weeks at the Colorado Scottish Festival.  I definitely want to focus on hammers and light weight for distance.

BSAG Leg 7

Tuesday, July 16, 2024

Garage Gym

1330

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Press

Warm up with 45, 95

115

125

Dumbbells Anyhow

Warm up with 70

90

100

Knealing Clean & Push Press

95

115

Alternate Grip Snatch (x4)

4x75

Alternate Grip Snatch (RAMPAGE)

9x65 = 585

Total workout time was just under 40 minutes.  It was nice to be invited to participate in BSAG and it is a good variety of events.  I have not received the rulebook, but Kim was kind enough to give me pointers.  I made a point of not using any supportive equipment and filmed all of my lifts as well.

General Conditioning

Monday, July 15, 2024

CDOT

1230

Treadmill

0.5% incline

2 min walk

6 min 5 mph

1 min walk

3 min 5 mph

1 min walk

3 min 5 mph

2 min walk

--

18 min total (1 mile of jogging)

Calisthenics

5 rounds of

10 air squats

5 push-ups

Med Ball Sit-ups (8#)

10-9-8-7-6-5-5 = 50 total

Alt DB Biceps Curls

3x8x20#

40 minutes total workout

Dub's Grip Classic

I was fortunate enough to secure a spot in Dub's Grip Classic sanctioned by GSI, hosted at Barratt Strength Premier Strongman and Strongwoman.  The event drew (16) athletes and was sponsored by Arm Assassin Strength Shop, Nemesis Grips, Cannon Powerworks and Ironmind.  Barratt Strength even had a food truck and supplement company on hand to support the athletes.  It was above and beyond my expectations.

The event was in Colorado Springs and drew athletes from across the state of Colorado and Wyoming.  My drive from Denver was just over an hour.

The event would include:

• Max Gripper Close (Various rated brands)
• Two Hand Napalm Nightmare Saxon Blocks (Arm Assassin Strength Shop)
• Apollon's Axle (Ironmind)
• Shallow Mini-Inch Pinch (Arm Assassin Strength Shop)
• 2" Vertical Bar (Fat Bastard Barbell Company)

On the grippers, I opened with a comfortable 66 RGC on a CPW adjustable gripper.  My second attempt at 77 was good also.  I also closed 83 pounds to go 3 for 3.  I was beyond excited.  I have grippers at 71 and 92 RGC at home and have not been able to span that gap.  PR!  This event was tough as a spectator.  It was hard to see if the gripper was closed and harder still to appreciate the technique, focus and strength to close grippers above 150 RGC.

Next was the Napalm Nightmare.  I opened way to light at 75 pounds.  I wanted to get a feel for the implement.  I then made lifts at 91, 116, 126, and 136 before missing 146.  My plan is usually to get 2 warm-ups and then 3 legitimate attempt (5 total).  In this case I failed the 6th attempt, but felt good about the effort.  PR!  This event has records ranked on gripsport.org.

Next on deck was the Apollon's Axle.  I have trained with thick bars before, but never a proper 2" barbell.  Typically, I have used a 1.9" painted pipe.  The seasoning was good, but less grippy than I had hoped.  I opened at what I thought was a reasonable 151 and followed that with 180, 200, 226, 241 and 251 before missing 261 (7 total attempts).  I was very pleased with this result as it approached the 253 pound mark I set with a Fulton Bar.  PR!  This event was probably the most exciting for spectators.  It also has the most impressive records having been contested since 1994 with Carl Myerscough and Lyudmila Galduchenko taking the top spots at 237.5kg and 137.9kg respectively.

Fourth up was the Mini Inch Pinch.  I had fortunately trained with this exact implement at home and matched my performance in the basement making 20, 25 and 28 pounds before missing 30.5 pounds.  This was the only case where I made the appropriate number of attempts (4).  This implement is relatively new and there are fewer records on gripsport.org.  The listed records were very much challenged by Dub's Grip Classic.

The final event was the 2" FBBC Vertical Bar.  This was a mere 2" lift and the implement was very well seasoned.  I opened at 103 and followed that with 133, 153, 168, and 189 before failing 204 pounds.  I got greedy wanting to break 200 pounds, but felt good about the effort.  PR!  This is another one on gripsport.org with records going back several years.

The athletes were the usual suspects from King Kong and Rolling Hills and included Kelsie Sherman, Sarah Chappelow, Colton Storm, Jeremy Everding, Jaland Worley (host), Jesse Hagendorn, Jonathan Hamrick, Steve Millard and myself.  Newcomers included Kayla and Haley Witt (junior), Shelby Delp, Clint Cook, Brandon Barratt and Konrad Sherman.

I am curious to see the official scores when they are posted.  Sarah set some overall women's world records and several athletes set weight class records.

While scores were being tabulated the sponsor prizes were awarded including a gripper set from Cannon Power Works and gift cards and posters from IronMind.  A gift from Nemesis Grips was given to our junior lifter who was crushing it all day on the platform.  The final set of gifts from Arm Assassin Strength Shop will be announced post competition.  An interesting teaser was from Michael Thomas, who donated $50 to the winner (in this case second place as Jaland was not accepting prizes) on the mini inch pinch.

Gripsport.org/lists:  93kg

• Max Gripper Close (Various rated brands)
• Two Hand Napalm Nightmare Saxon Blocks (Arm Assassin Strength Shop) - 136 lbs (15th)
• Apollon's Axle (Ironmind) - 251 lbs (outside top 25)
• Shallow Mini-Inch Pinch (Arm Assassin Strength Shop) - 28 lbs (2nd)
• 2" Vertical Bar (Fat Bastard Barbell Company) - 189 lbs (outside top 25)

Final Results

Back Squat

Thursday, July 11, 2024

Basement Gym

1130

Warm Up

Bike Erg - 5 min

Hip Hammy Flow

Back Squat

8x45

8x95

8x115

8x135

8x135

Felt much better than last week.  Need to stay engaged with squats more regularly.

Pull-up Finisher

5x1

40 min total workout

Squat Snatch - Metcon

Monday, July 8, 2024

Garage Gym

1300

Warm Up

Foam Roll

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Abbreviated Burgener

Squat Snatch

5-4-3-2-1 Touch and Go for Load

5x33

4x33

3x39

2x44

1x44 pounds

This felt rough as well as it should have considering how long it has been since I snatched.  It still felt good to move and prime the shoulders

Metcon ("Karabel")

10 Rounds for Time:

3 Power Snatch (135/95)

15 Wall Ball Shots (20/14)

I scaled this aggressively and was still taking long pauses between movements.  I did 5 rounds with power snatch at 55 pounds and used an 8 pound med ball.  I finished in 9:03 and got a poignant reminder that all-round weightlifting, grip, powerlifting and monostructural swim-bike-run is no substitute for intensity.

Programming was from Vintage CrossFit

Pull-up Finisher

EMOM 5

1 strict pull-up

Dub's Grip Prep

Saturday, July 6, 2024

Home Gym

1700

30mm Gripper

59

64

66

71

92

Apollon's Axle

117

197

247

217

217

Saxon Bar (sub for 3x4" Napalm Nightmare)

75

85

95

95

Shallow Inch Pinch

20

25 (right ok, left miss)

27.5

27.5 (right ok)

2" Vertical Bar

67

77 (right ok, left miss)

87 (right miss, left ok)

RMRR Stonehouse 2M

I enjoy this race because it is close to the house, it is a small field and it is a flat, fast course.  The RMRR (Rocky Mountain Road Runners) includes this as part of their Trophy Series where runners are staggered based on their predicted finish.

The last race I participated in had me at 11:25 pace so I started at 0:00.  I finished in 22:17 (roughly an 11:05 pace) which was much faster than predicted and good enough for 12th place in the Trophy Series.  While a 22:17 two mile is nothing to write home about, it was a nice effort for me.

RMRR also made the call for new board members.  As an all volunteer organization, they depend on volunteers to step up and keep the club running.  They have been running together for 65 years now.

Back Squat

Friday, July 5, 2024

USAFA Fitness Center

1200

Warm Up

Hip Hammy Flow

Reverse Hyper

Squat Warmup (8x45; 7x95)

Back Squat

8x135

8x135

6x135

Plan was 3x9 on 3 minutes at 65-70% of max.  Cut the last set short as my hamstrings were starting to tighten up.

General

Air Bike - 5 minutes

Jacobs Ladder - 4x1.5 minutes with 1 minute rest between rounds

Sit-ups - 10-10-8-4-2  (I was planning 5 sets of 10, but core started tightening up)

60 minutes total workout

Two Fisted Challenge

Finger Lift, Left Index - record open, ALL 135

Finger Lift, Left Little - record open, ALL 54

Finger Lift, Left Middle - record open, ALL 230

Finger Lift, Left Ring - record open, ALL 84

Finger Lift, Left Thumb - record open, ALL open

Finger Lift, Right Index - record open, ALL 135

Finger Lift, Right Little - record open, ALL 54

Finger Lift, Right Middle - record open, ALL 170

Finger Lift, Right Ring - record open, ALL 205

Finger Lift, Right Thumb - record open, ALL 54

Deadlift, No Thumbs - record open, ALL 474

USAWA One Arm Lifts

1. Bench Press
2. Bent Press
3. Clean & Jerk
4. Side Press
5. Snatch
6. Deadlift, Ciavattone Grip
7. Deadlift, No Thumb
8. Deadlift
9. Hack Lift
10. Zercher
11. Bent Press - Dumbbell
12. Clean & Jerk - Dumbbell
13. Curl, Dumbbell, Cheat
14. Side Press - Dumbbell
15. Snatch - Dumbbell
16. Swing - Dumbbell
17. Press - Dumbbell
18. Deadlift - Dumbbell
19. Deadlift - Fulton
20. Deadlift - Fulton Dumbbell
21. Deadlift - Inch Dumbbell
22. Pinch Grip Deadlift
23. Pinch Grip - Strict
24. Vertical Bar - 1 Bar - 1"
25. Vertical Bar - 1 Bar - 2"
26. Finger Lifts

(26) lifts are contested using just one arm.  (10) are barbell lifts, (8) are standard dumbbell lifts, (8) require some special equipment.

I would argue that the barbell lifts are most aligned with classic weightlifting.  

The dumbbell lifts are variations on the them to make the barbell movements easier.  An exception should be noted for the dumbbell curl and swing.

The special equipment lifts are relatively modern movements with an Axle bar, Fulton Dumbbell, Inch Dumbbell, Vertical Bar lifts and Pinch Grips.  An exception would be the finger lifts which are truly impressive and aligned with old time strongmen.

Getting Carried Away with USAWA/Grip/Highland Games/Deka - UPDATE 2024.07.03

I originally made this post in January 2024, but it is time for an update because I have still been on a spending spree.

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

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 (2022-2023), I had only spent $70 on USAWA specific equipment.  $20 on an old barbell for the sleeves, $30 for a Fulton bar and $20 for an anchor ring.  In January, I have purchased a Roman Chair, Cerberus Dinnie Trainer, 1" v-bars, Fulton Dumbbells, Inch Dumbbells, Neck Harness and fabricated a Hip Belt ($110 supplies) for an additional $825.

Phase 1:  I am prepared to buy a heavy lift bar and hand & thigh bar from Arm Assassin for $210, but would prefer to just borrow Kim's as required.

Phase 2:  3.5" dumbbell from Arm Assassin for $50 and a 3" axle bar from Titan Fitness for $130.  $180 Total.

I would need a Saxon Plank, Trap Bar, Harness Lift Harness & Hand Rails, Regulation Roman Chair and Vertical Leg Press to build out a USAWA fully equipped gym.

**

To date (2019-2023), I had only spent $741 on grip stuff.  In January, I have purchased Ironmind Little Big Horn, Rolling Thumber and BSS Flask for an additional $355.  As of July, I am up to $1,896 in grippers, contest implements, blobs and misc.

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

**

To date (2023), I had spent $585 on Highland Games equipment.  In January, I purchased a 42# WOB for an additional $200.

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

**

To date (2023), I had spent $50 on Deka.  In January, I purchased a 44 pound Deka RAM for $130.

Since January, I have purchased a bike erg ($900) and tank ($250) for an additional $1,150

**

Roman Chair

Roman Chair from Dino Gym

Roman Chair from Clark's Gym

Vintage Commercial Roman Chair

Custom Fabricated Roman Chair

Roman Chair Layout Exercise

Variety of Abdominal Exercises

Frank Zane on Roman Chair

My interest in an old school Roman Chair is to contest (4) USAWA lifts.  Hardly a good return on investment, but what is an athlete to do.  The unique feature of the vintage benches is a flat pad that does not allow for support beyond the buttocks.  Modern Roman Chair/Hyperextension benches have pad with a 15 degree angle and while ubiquitous are not suitable for All-Round Weightlifting.

The Dino Gym Roman Chair is the most elaborate with a safety in case the lifter goes below parallel unintentionally.  It is big, heavy and unsuitable for my garage.

The Clark's Gym Roman Chair is by contrast much simpler and appears to be a commercial unit.  It may have been fabricated.  I like this design for the simplicity and size.  I could set it up anywhere.

Buffville contests Roman Chair lifts using a flat bench and the safety pins on a power rack.  I could do something similar with an Abmat Abmigo as a foot catch.

In a perfect world, I would find a vintage commercial unit.  I intend to wait for that eventuality rather than modifying a modern Roman Chair.

2024 USAWA National Championships

I returned to Columbia, MO for my second USAWA National Championships again hosted by Clark's Gym at the American Legion Hall in Columbia, MO.  This time I took the luxury of flying to Kansas City and driving the 2 hours to Columbia (instead of 9 hours from Denver).

16 athletes were in attendance.  9 Senior Men, 4 Senior Women, 2 Junior Men and 2 Junior Women.

After weigh ins and rules we kicked things off.

Clean & Press - Fulton Bar

This is a pretty good event for me and I was happy to go 3 for 3 at 105, 115 and 125.  That was within 5 pounds of my 130 pound personal best and a record in the 50 year old 95kg men (was OPEN).  It was a far cry from the 95kg All age record of 161 pounds.  Not an IAWA lift.

Pullover & Press

This was going to be a tough event for me as my left elbow has been angry for a couple of weeks.  I conservatively went 3 for 3 at 95, 105 and 115 pounds.  This was again a record in the 50 year old 95kg men (was OPEN).  It is a far cry from the 95kg All age record of 275 pounds.  Does not beat the 105kg IAWA record.

Hack Lift

I felt good about this lift, but my Hack Lift is a fraction of my deadlift.  I managed 195, 215 and 235.  The 50 year old 95kg men's record stands at 360 pounds and 540 for All 95kg lifters.  Does not beat the 200kg IAWA record.

Record Session

Record Session was fun.  I knocked out all (5) of my lifts in short order, typically only taking one attempt.

Teeth Lift - 75 pounds (I did not count the loading pin) - USAWA and IAWA record

Saxon Snatch - 57 pounds - USAWA record (not a IAWA lift)

Squat, Lunge - 95 pounds - USAWA record (IAWA record is 95kg)

Side Press, Left - 45 pounds - USAWA and IAWA record

Side Press, Right - 45 pounds - USAWA and IAWA record

We wrapped everything up by 2:00 PM and I spent some time chatting with Eric Todd (judging only), Denny Habecker, Clint Poore (judging only) and Steve Gardner (of the Gardner lifts) who traveled down to visit with us.  Chris Todd came out to support his family.  Bill was the emcee.  Ajax traveled with Beth down from Pittsburg.  (4) spotters and loaders including Douglas and Emmanuel (taking photographs).

Dinner was a very enjoyable BBQ buffet at D. Rowe's.

The national meeting was a bit of a production.  We were brought to order at 6 PM and adjourned by 8 PM.

• New Award - Dolores Clark Award - Available to all strength sports
• Chair Reports - accepted
• Video Committee Report - taken under advisement
• Knee Sleeves - failed
• Allow knee sleeves on Squat, Front and Squat, 12" which allows wraps - passed
• Level 2 Certification - passed
• Move to OTSM Inch Dumbbell - passed
• Upper Body Covering - failed* modified to elbows must be exposed, tank tops ok passed
• Saxon Snatch use metal bar - failed
• New Lift - Bavarian Lift - passed
• Increase Dues to $35 - passed
• New Lift - Bench Press 2 Dumbbells - passed
• 1.33 Gender Adjustment - passed
• New Lift - Saxon Deadlift - passed
• Split Secretary/Treasurer - passed
• New Record Director - Abe Smith
• New Secretary - Beth Skwarecki
• New Awards Chairman - Tony Lupo
• 2025 Nationals - Awarded to Buffville Gym in Albany, KY

I got a good night's rest and Day 2 was underway.

Deadlift, Fulton, Ciavattone

I went 3 for 3 at 225, 245, 260 besting the 50 year old 95kg record I set back in February at 253 pounds.  All age 95kg record is 353 pounds.  The bar was well seasoned and I felt good.  Not an IAWA lift.

Snatch, One Arm (Right)

I went 3 for 3 at 45, 55, 65 pounds.  While good for me, the lifts did not come close to the 50 year old 95kg record of 121 pounds which is the All age record as well set by John Vernacchio in 1991 and the IAWA record.

Zercher

I went 3 for 3 at 185, 205 and 235 pounds.  This is the lift I was most proud of.  I beat my personal best and had a good fight on a big stage.  The 50 year old 95 kg record is 375 pounds (also set by John Vernacchio in 1991 for the USAWA and IAWA record), but the All age record is 420 pounds set by a junior lifter Brad Almond in 1994.

Total = 125+115+235+260+65+235 = 1035 pounds (Age Adjusted Lynch = 1035.5)

Overall, I set (8) age/weight class USAWA records and (3) IAWA age/weight class records.

Trying the Saxon Plank took me to 123 of 192 lifts attempted.

Exhibition

Weaver Stick

Left and Right Hand to IAWA/USAWA standard = 2.5 pounds (USAWA record and IAWA record)

Annual Awards

Lifter of the Year - Abe Smith, Runner Up - Beth Skwarecki

Leadership Award - Clint Poore, Runner Up - ?

Courage Award - ?, Runner Up - ?

Newcomer of the Year - Jeff Wenzel, Runner Up - ?

Sportsmanship Award - Sanjiv Gupta, Runner Up - ?

Club of the Year - Clark's Championship Gym

The top three male and female lifters along with the top male and female junior lifters and the winning club received plaques.  Everybody else received certificates.

Then came the loading and unloading of the plates which was not too bad.  We needed a lot more plates last year with the hip lift.

I was actually even more excited to finally read Bill's draft manuscript and visit Clark's All-Sport Championship Gym.  

His manuscript is around 350 pages and includes countless intriguing details.  I will just digitize the few notes I took:

• First US marathon outside of New York and Boston was in Columbia hosted by Bill
• 1890's Centurion Club - Walk 100 miles in 24 hours
• Chains original used to add more weight as sleeves were maxed out
• 2018 fire destroyed a lot of the archive
• Peary Radar helped Junior Nationals come to Columbia (beating out York Barbell's bid)
• 1956 Bird Dog scout ($100/contract and $1500/majors)
• Masters Track & Field - no result on the Pole Vault at 40 years old
• 1976 All Female Lifting contest
• Joe Widdel of Denver Barbell Club
• 1978 World Championships, athletes smoking under no smoking sign
• 1984 British Championships featured 24 lifts
• 1987 Membership was $6/year
• Adrian Blindt suspension after throwing belt and yelling at official?
• 1991 AIDS epidemic raised awareness of biohazards and blood on bar or platform
• Ed Zercher (Elbow Squat origins unknown)
• Ed Zercher Self Loaded Leg Press - 250 pounds and 81 reps at 200 pounds at 81 years of age
• Competition age based on birthday or age you will be by December 31st
• 1994 new lifts added One Hand Thumbless Deadlift, Trap Bar Deadlift, Arthur Lift
• 1st Rule Book contained 160 lifts
• Million Pound Workout - John Carter
• Brian Osterman US Air Force - Walking Weaver 75 feet with 355 pounds, bested by his friend at 425 pounds
• Travis Challenge
• IAWA lifts for Worlds

The Saxon Snatch bar was 2x6 of roughly the inside collar length of an Olympic Barbell 2 layers thick.  Standard pipe compatible with 1 inch plates used as the flanges can be accommodated by the 3 inch Saxon Plank.

Clark's Championship Gym is as charming as described.  It is dark with low ceilings and ceiling tiles missing in spots for overhead lifts.  Temperature is set by mother nature and box fans.  There are York Globe dumbbells from 5-100 along some racks that date back to the second World War.  There are some racks, benches, hack squat, roman chair and a variety of bars including a Mike MacDonald camber bar that was purchased from MacDonald.  There are also heavy lift bars along with the various harnesses and belts.  It is truly an old school gym which would only be negatively affected by a good wash.  Most of the athletes train there sans belt, wrist wraps or any other supportive equipment.

Along with lots of old photos and trophies, I was struck by the record boards that featured a variety of lifts including but not limited to:

• The Deck - 340 reps completed at the pace determined by a deck of cards.  A Jack is 10 unbroken reps an Ace is 1 rep
• Mansfield Lift - with only 3 records
• 250 pound Deadlift - Women
• Power Cleans with Bodyweight - 10 reps or more
• Bodyweight Snatch
• 500 pound Hacklift
• 350 pound Steinborn
• 2000 pound Harness
• 1500 pound Hip Lift
• 500 pound Squat
• 300 pound Neck Lift
• 500 pound Deadlift
• 1000 pound Hand & Thigh
• 350 pound Leg Press - Women
• 1500 pound Back Lift
• 1,000,000 Pounds
• Hospital Harry - ?
• 100 Tons
• 300 pound Zercher
• 400 pound Bench Press
• 300 pound Bench Press

These are all done on white poster board in a variety of colors going back to some dates as early as 1987 all the way through 2024 with Jeff Wenzel adding his name to a couple of boards.

Tony Lupo - Clark's

Jeff Wenzel - Clark's

Abe Smith - Clark's

Philip Marlin - Clark's

John Carter - Clark's 

Denny Habecker - Habecker's

Everett Todd (junior) - KCSTRONGMAN

Leroy Todd (junior) - KCSTRONGMAN

Sanjiv Gupta - High Country Vigour

Randy Smith - Clark's

Lance Foster - KCSTRONGMAN

Allison Lupo - Clark's

Stacy Todd - KCSTRONGMAN

Lisa Gore - Clark's

Beth Skwarecki - Habecker's

Lilly Todd (junior) - KCSTRONGMAN

Phoebe Todd (junior) - KCSTRONGMAN

Clark's represented with 8 athletes (including the top 3 men and 2 of the top 3 women)

KCSTRONGMAN brought 6 athletes

Habecker's had 2 athletes

High Country Vigour had 1 representative