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)