Pool Swim

Friday, December 26, 2025

Carmody Rec Center

1030

Pool Swim

1x500 FR

1x150 BR

1x150 FR

1x150 BR

1x100 FR

--

1050 Total (30ish minutes)

USAWA Team Lift Championship

Saturday, December 20, 2025

54 years old, 204 pounds, 95 KG Class

Team Clean & Press with Jarrod - 205 pounds

Team Deadlift, Ciavattone Grip with Jarrod - 585 pounds

Team Pinch Grip Strict, One Arm, Right with Jarrod - 106 pounds

Clean & Press, Middle Fingers – 75 pounds

Scott Lift – 115 pounds

Pinch Grip Deadlift, Strict – 106 pounds

New Years Eve Record Breaker

Friday, December 26, 2025

Sanjiv Gupta

205.9 pounds (95KG class) - 54 years old

Deadlift, 3" Bar - 305 pounds

Dumbbell Walk - 83 pounds

Pinch Grip Deadlift, One Hand, Left - 45 pounds

Pinch Grip Deadlift, One Hand, Right - 45 pounds

Side Press, Dumbbell, Left - 50 pounds

Remaining Lifts to Try

1. Bent Press - Barbell
2. James Lift - Clean, Press from Bottom of Squat, Lower, then Stand
3. Judd Clean & Jerk - Single Leg
4. Reflex Bench Press - new
5. Reg Park Bench Press - 2 Bars
6. Abdominal Raise - Bar at base of the neck
7. Lano Lift - (1) Clean, (2) Press, (3) Lower to Neck, (4) Roll down back, (5) Catch, shrug, (6) Roll back up neck, (7) Press to front, (8) Return to Ground
8. Carter Lift - Hip Lift and Back Squat
9. Phumchaona Lift - Hip Lift and Dumbbell Press
10. Total Poundage - 

Bike-Run-Bike Brick

Wednesday, December 24, 2025

Home Gym

1030

Bike-Run-Bike Brick

Ride to Harriman via trails - 2 miles, 13 minutes

1.63 mile loop at Harriman - 18:30

Ride home via trails - 2 miles, 11.5 minutes

This was a fun little workout and I finally navigated the trail system.  Doing the whole thing would be a 5.5 mile run, but I could try doing out and backs along the trail system.

Deadlifts - Burpees

Tuesday, December 23, 2025

Westbound CrossFit (Coach Aaron)

0900 (10 of us)

Warm Up

Run

Good mornings

Hops over bar

Burpee warm-up

Deadlift technique / warm-up

Strength

Every 2:00 x 5 sets

Execute 3 touch and go deadlifts (building throughout to a heavy 3)

225-255-285-305-305

Conditioning

15 Deadlift (185/125lb.)

12 bar facing Burpee

1:00 Rest

5 rounds for time. 

Goal: Sub 14:00

Cap: 17:00

*shoot for sub 2:00 working time each round. 

Intermediate: 135/95lb.

I scaled to 12 x 135# deadlifts and 9 bar facing burpees per round

R1 - 1:44

R2 - 1:44

R3 - 1:50

R4 - 1:57

R5 - 2:00

13:17 (total time with rest intervals)

I was moving really well.  Deadlifts were 1-2 sets.  Burpees stayed smooth and avoided pause burpees.

Thrusters - Pull-ups

Monday, December 22, 2025

Westbound CrossFit (Coach Loni)

0900 (18 of us)

Warm Up

Echo bike

Air squat

Inchworm

Ring row

Pulling warm-up

Thruster warm-up

Conditioning

9 Thruster (185/125lb.)

42 pull Up

15 Thruster (165/115lb.)

30 Chest to bar pull up

21 Thruster (135/95lb.)

15 Bar muscle up

Goal: Sub 13:00

Cap: 17:00

Intermediate: Thrusters: 135/95, 115/85, 95/65lb.

Pulling variations: Banded pull up, Banded chest to bar, jumping or banded bar muscle up

Baseline: Thrusters: 55/35lb., 45/25, 35/15lb. 

Pulling variations: Leg supported pull up, inverted row or ring row, 1 Ring Row + 1 Push up = 1 BMU

I scaled to 75-65-45 for the thrusters and ring rows-jumping pull-ups-kipping pull-ups.  I was moving well and finished in 12:15.  The scaling was ideal for me.

Metcon

Friday, December 19, 2025

Westbound CrossFit (Coach Loni)

1200

Warm Up

Conditioning

50 American KB swing (70/53lb.)

25 V up

50 box jump (24/20’)

25 V up

50 jumping pull up 

25 V up

50 KB Goblet step back lunge (70/53lb.)

25 V up

For time 

Goal: sub 17

Cap: 23:00

Intermediate: 53/35lb. KB, 20’ /14’ box, 20 V up each time they appear

Baseline: All 50 reps reduced to 30 reps, 20/15lb. KB, 15 V-Ups or Lying knee tucks (flexed knee’s instead of straight legs)

I scaled to

50 left arm KB swing (18#)

20 v up

50 box jump 20"

20 v up

50 left arm ring row

20 v up

50 unweighted step back lunge

20 v up

I finished in 17:25 and felt good about the effort.  I just had a blood draw in the morning and wanted to take it easy.

Echo Bike - T2B

Thursday, December 11, 2025

Westbound CrossFit (Coach Bryn)

0900 (4 of us)

Warm Up

Echo Bike

V-ups

Sit-ups

T2B prep - hang, kipping, knees to chest, T2B

Conditioning

24/21 Cal Bike

24 Toes to bar

3:00 rest

3 rounds 

Goal: Sub 13:30

Cap: 15:30

Intermediate: Scale back calories 20/16, less volume of toes to bar or sub for hanging leg raises.

Baseline: 12/9 Cal Bike, V up (16), or Laying leg lift to rig

I was able to complete the 24 calorie Echo Bike in about 90 seconds each round and then scaled to 10 T2B each round.  I did singles and felt like I was moving well.  14:55 was my total time (including 3:00 minute rest intervals).

R1 - 2:57

R2 - 2:58

R3 - 3:00

Accessory

5 sets:

15-20 Hip Extensions (25-30 Banded Good Morning if hip extension are full)

10 DB/KB Row Right Arm

10 DB/KB Row Left Arm

*DB/KB AHAP

I scaled to (4) sets of 12 Hip Extensions and used a 20 pound dumbbell using excellent form.  I could have muscled a heavier dumbbell, but really was not feeling the accessory set anyway.

CDOT Fitness Center Monthly Challenges

I decided to try to build some community at the CDOT Fitness Center.  I typically train there when I am in the office two times per week.  I asked around and a few of the folks that trained there were interested.  I started with common movements and tried to incorporate the equipment at the Fitness Center

• July - Push-ups in 1 minute (7)
• August - 50 calories on the Assault Bike (9)
• September - Weighted Squats (7)
• October - Burpees in 1 minute (2)
• November - 500 meter row on Cybex Hydro Rower (12)
• December - 8 Rep Dumbbell Bench Press (TBD)

I did not have an expectation of participation, but could have believed between 5 and 20 athletes might enter a score every month.  If I had less than 5 participants the first 3 months, I would have scrapped the idea.  I have been giving out a prize every month also, but have not been advertising what the prize will be.  The prize has been $10 cash.  I am happy to pay $120/year to have a fitness community at work.

My long term goal is to develop a community from which to draw participants for a 5K or other fitness themed event.  Maybe even introduce folks to interval training or all-round weightlifting.  That end state may not happen and I am running out of challenges faster than I thought.

• January - Pull-ups
• February - Stair Master?
• March - 8 Rep Dumbbell Seated Overhead Press
• April - Dips
• May - Broad Jump for Distance?
• June - 8 Rep Dumbbell Goblet Squat

General

Thursday, December 18, 2025

CDOT Fitness Center

1200

EMOM 30

Station 1 - 10 walking lunges

Station 2 - 5 Push-ups

Station 3 - 10 med ball sit-ups

I worked through this series well and liked the work/rest ratio.  I would like to ramp up the push-ups to be at least 10 reps per round, but not today.

22.2 Metcon - Power Clean

Monday, December 15, 2025

Westbound CrossFit (Coach Jen)

0900 (8 of us)

Warm Up

Row

Yoga Pushup

Bend and Bow

Side Plank

Banded Good Morning

Deadlift warm-up

Power Clean warm-up

Metcon Primer

Conditioning

10:00 AMRAP

Deadlift (225/155lb.)

Bar facing burpee

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

10:00-16:00: Establish heaviest power clean possible. 

Intermediate: 185/125lb.

Baseline: 7-1-7, 75/55lb. 

*If you finish the AMRAP before 10:00 is up, input your score as 208 reps, and then put your time in your notes.

I completed the round of 7, 8 deadlifts and 1 burpee which surprisingly was an exact match to my 22.2 Open Performance, despite being 10 pounds heavier.

Weight

Power Clean

10:00-16:00: Establish heaviest power clean possible. 

I went 135, 155, 165 and barely missed 170.  165 pounds was a PR for me.  I was thrilled to make the lift and was surprised at how good I felt after the conditioning.

IAWA OTSM World Postal

An exciting day of lifting in the IAWA OTSM World Postal.  Kim, Jarrod, Nisha and I were all present at High Country Vigour.  With the small crew of athletes and rising bar format, all athletes were following themselves which made for a challenging day.

I set personal bests in all three lifts.  405 Pounds is my lifetime best pull in any deadlift variation.

• Hackenschmidt Floor Press (200 pounds) - previous best - 190 pounds at 2025 Nationals
• Peoples Deadlift (405 pounds) - previous best 380 pounds at at 2025 One Ton Pentathlon Challenge
• Dumbbell to Shoulder (132 pounds) - previous best 126 pounds at 2025 Nationals

Date of Lifts - December 13, 2025

Sanjiv Gupta

Male

Age - 54

Bodyweight - 92.5 kg

Weight Class - 95 kg

Hackenschmidt Floor Press - 90.9 kg (WR)

Peoples Deadlift - 184.0 kg (WR, USR)

Dumbbell to Shoulder - 60.0 kg (WR, USR)

Scoring - Nisha Gupta

Referees - Sanjiv Gupta, Nisha Gupta, Jarrod Fobes, Kim Van Wagner (in training)

All lifts completed per IAWA Rule Book and Uniform Standards

Squat Snatch

Friday, December 12, 2025

Garage Gym

1200

Warm Up

PVC pass throughs

PVC OH Squat

Squat Snatch

Every 30 seconds for 15 minutes

1-5       - PVC / 33 lbs

6-10     - 33 lbs

11-15    - 43 / 44 lbs

16-20   - 46.5 lbs

21-25   - 49 lbs

26-30    - 51.5 lbs

This was a great way to get moving and get some overhead work in with minimal warm-up and low intensity.  Inspired to do squat snatches based on Westbound CrossFit programming 12-9-6-3 of Wall Walks and Squat Snatches with 155 lbs.

Metcon - Gymnatics

Tuesday, December 9, 2025

Westbound CrossFit (Coach Aaron)

1200 (9 of us)

Warm Up

Line Drills

• high knees
• butt kicks
• lunges
• walk on toes
• walk on heels
• skip
• inchworms

Pull-up Warm Up

Conditioning

5 rounds of:

10 Shuttle run (25ft. out and back =1)

12 Burpee Pull Up

For time. 

2:00 Rest after each round

Goal: Sub 18:00

Cap: 22:00

Intermediate: 12 burpees into 12 jumping pull ups or banded pull ups

Baseline: 6 shuttle runs, 6 burpee + 6 leg support pull ups or jumping pull ups

I did the baseline with 6 shuttle runs and 6/8 burpee jumping pull-ups each round

R1 - 1:47 (6 BJPU)

R2 - 1:50 (6 BJPU)

R3 - 1:53 (6 BJPU)

R4 - 2:13 (8 BJPU)

R5 - 2:21 (8 BJPU)

--

Total time with 2 minute rest intervals = 18:04

Gymnastics Finisher

5 sets:

5 Weighted Pullups (unbroken, can build in load)

Max Deficit Pushups (hands on 45# plates)

Weighted Pullups:

1- Weighted

2- 10 (Strict pullups or negative :03 lower each rep)

3- 10 Ring Row (hard)

Deficit Pushup: 

1-RX

2- Knees (still deficit)

3- Ring Pushups (hard)

I scaled to (4) sets and did 1-1-1-1-1 pull-ups (last round was not chin over bar) and 5 reps of deficit push-ups from 45 pound plates.

This was a really good scaling option for me.  (20) pull-ups is a lot and the deficit push-ups provided a great range of motion.

F45 - Green Mountain

Monday, December 8, 2025

F45 Green Mountain

1730

Warm Up

Circuit

HYBRID - Quarterbacks

Quarterbacks is an American Football-inspired workout, based on both offensive and defensive exercises. Agility, resistance and power based cardio movements see you move through offense and defense in this phenomenal workout.

Strength

Squatting Cable Low Rows

Kettlebell Romanian Dead Lifts

Push-ups with Sandbag Pull Through

Step Through Step Back Lunges with Tri-Handle Bells

Dumbbell Skull Crushers and Leg Raises

Dumbbell Snatches

American Kettlebell Swings with Pause at Take Off

Cardio

Row Erg

Low Platform Hops and Push-ups

Bike Erg

Shuttle Run and Sprawls

Bounding Step-ups

Half Kang Squats and Jump Squats

Stagger Step Ski Erg

Coaches Molly and Adam (manager Ethan)

5 minutes of exercise Demo and Warm Up.  Then (2) cycles (55 seconds work 20 seconds rest) at each station, transitioning after the second cycle.  Mid class hydration break.  A few minutes of cool down and announcements.

The facility was nice, but definitely on the warmer side.  I was overheating and should have brought a towel and a spare shirt for the drive home.  The coaches were very friendly and motivating and did a fair job of demonstrating movement patterns.  The equipment was all in good shape and very organized.  The 5:30 PM class had (18) people in it and were were probably the oldest and the only newcomers.  The nice thing is that you can self select the load for most of the movements and the coaches are very good about selecting scaling options.  55 seconds does not seem like a long time, but I often felt myself gassed at the 30-40 second mark and either abandoning or slowing down considerably.

Ratna and I both purchased 3-Class passes for $15 and I plan to use the visits.  Even if I don't, $15 for a drop in is not a bad deal.

New Shoes

Whatever the question, the answer is always new shoes.  I think I have settled on my preferred Metcon shoes and they are the Reebok Nano X (whatever the current generation is).  They fit my feet well, have an appropriate toe box, 7mm heel to toe drop and are light weight.  I do not like the smaller heel to toe drop of NoBull, Nike Metcon and other brands.  I do not like the heavier feel of Tyr and other brands.  But, I do like trying new shoes and will always give shoes a fair shake.  My latest purchases were on clearance.  I like them both, but they will likely be used for specific sessions rather than all-round use.

GORUCK Rough Runners

Originally $120 (purchased for $50 clearance)

We built the Rough Runner® to be lightweight and good for high mileage, on a modern running platform. You’ll recognize this in a comfortable fit, but these are not just normal running shoes. In Special Forces, we would run our asses off on pavement and on tank trails and then get to the physical training — push, pull, carry, drag and roll around in dirt fields with weight and slick. Simply running in a straight line is not enough for our way of life and we needed more versatility to do all the things. This is the inspiration for the Rough Runner®.

Features

GRADIENT DENSITY™ EVA MIDSOLE

There's no other midsole like it. Custom formulated EVA provides cushioning and rebound with better long-term durability than any other running shoe on the market. No marshmallow here. Gradient Density™ means the EVA has more bounce under the balls of your foot and gradually becomes more stable towards your heel. You can't see it, but you'll feel the difference from heel strike to toe off.

VERSATILE ROAD-TO-TRAIL OUTSOLE

Pound the pavement or go off-road. Two different rubber compounds form a single, seamless rubber outsole that performs in even the most demanding terrain. The forefoot rubber is formulated for increased grip and the heel is dense, durable and won't wear down after miles of running or ruck running.

LIGHTWEIGHT MESH + REINFORCED TPU UPPER

Seamless, one-piece 100D polyester mesh provides breathability and flexibility without cramping your toes. At 330 g/sqm it's the ideal balance of weight and toughness. High-wear areas are reinforced with a protective TPU film. We targeted the toe area for abrasion resistance and the midfoot to heel area for additional lockdown support.

10MM OFFSET

A 10mm heel-to-toe drop allows for the ideal balance between a running stride and a rucking gait. You have enough of a lift to reduce the strain on your achilles and support your heel strike while still controlling your cadence.

3D MOLDED HEEL LOCK

Comfortable PU foam bolsters lock in the heel to prevent slippage and excessive movement around the ankle. This allows you to secure your heel into the shoe without relying on lace-locking or lacing too tightly.

ANATOMICALLY MOLDED TPU HEEL COUNTER

Anchors your foot with a supportive, injection molded heel counter that stabilizes your heel when you're doing dynamic, load bearing exercises.

REFLECTIVE PULL TAB

Highly reflective pull tab on the back heel keeps you visible on the road or trail. Stay safe out there when choosing the harder path.

LACE-LOCK EYELETS

Extra top eyelets can be used to create a tight heel lock — commonly called a runner's loop or lock lace — that prevents heel slippage and excessive movement around the ankle.

CUSTOM HIGH DENSITY INSERT

Dense, PU foam insert custom made to fit the contours of the foot supporting all three (3) arches of the foot — yes, you have three arches in your foot (the medial longitudinal arch, the lateral longitudinal arch and the anterior transverse arch).

Specs + Materials

• Upper Specs + Materials: 100D polyester mesh + TPU film reinforcement
• Gradient Density™ EVA Midsole
• Dual Compound Rubber Outsole
• Custom High Density Insert included
• 10mm heel-to-toe drop
• Weight (size 9): 10.5 ounces
• Dimensions (size 9): 12"x4.5"x4.5"
• Lace-Lock eyelets
• Built in Vietnam

Care Instructions: Remove insert. Hose them down thoroughly and let air dry (won't take long). Do not use washer/dryer - it's easier this way.

Tyr CXT-2 Trainers

Originally $160 (purchased for $60, clearance, limited colorways)

Description

Peak Performance, Redefined - Building on the success of its predecessor, the CXT-2 Trainer boasts an array of advanced features designed to elevate your training experience and take on the most rigorous competition and training regimens. Athletes will have the ultimate base for any movement, with responsive and durable support that reacts to the energy you put in.

Technology

• Stronger TPU Stability Wrap: Ultra-durable sides and heel for enhanced stability
• High-Density Heel Foam: Superior comfort and lockdown around heel and ankle
• TYRTAC™ Outsole: For improved grip and mobility
• Secure Lacing System: Enhanced lace loops for a secure fit
• Ultra-responsive SURGENRG foam midsole: Provides exceptional energy return and comfort

Features

• Wider Fit: 4mm wider than the CXT-1 for an enhanced anatomical fit
• 7mm Heel to Toe Drop: Offers a balanced feel for varied movements
• Extended Toe Guard: For added durability and traction
• Breathable Upper Engineered Mesh: Ensures maximum ventilation and comfort
• Smooth and Durable Heel Tab: Allows for effortless glide during handstand push-ups
• Flexible Forefoot: Supports explosive movements and agility
• Stable Heel: Provides control and effective ground contact

Gymnastics - Metcon

Monday, December 8, 2025

Westbound CrossFit (Coach Loni)

0900 (10 of us)

Warm Up

Echo Bike

Bend and Bow

Reverse Plank

Push-up Toe Tap

HS warm-up

Sumo Deadlift High Pull warm-up

Gymnastics Strength

Accumulate:

2:00 L-sit

200' HS Walk

HS Walk Scaling

1-RX. 

2- PVC spot or 15-20 Kick and Walk Into wall 

3- 100 Shoulder Taps or 2:00 HS Hold

I scaled to L-sit from 30 inch boxes and accumulated about 1 minute, not to parallel

I rotated between wall facing and kick-up hand stand holds, accumulating a little over a minute

Conditioning

4 rounds for max reps

1:00 handstand walk/wall walk

1:00 Bike Cals

1:00 Alt. single arm sumo deadlift high pull (50/35lb.) (Deadstop)

1:00 Rest

Scoring:

1 rep for each 5 ft. of handstand walk

1 rep per calorie

1 rep per SDHP (DB must switch each rep, and cannot be touch and go. The rep must be lowered with the same arm it is lifted with and switch of hands must happen while DB or KB is on the ground). 

Intermediate: 35/20lb. SDHP

Baseline: 20/15lb. SDHP, partial wall walks, bearcrawl or inchorm with static feet (walking hands in and out to the feet)

I scaled to partial wall/walk and 35 pound dumbbell.  I started out with a marked wall walk every 20 seconds and switched to every 30 seconds.

R1 - 3-9-12

R2 - 3-8-12

R3 - 2-9-12

R4 - 2-10-12

94 reps total

Pool Swim

Saturday, December 6, 2025

Carmody Rec Center

1130

Pool Swim

2x340 FR

1x170 BR

1x170 BA

--

1120 Total (32 minutes)

The pool was packed when I arrived and all (6) 25 yard lanes were double up so I hopped in one of the 17 yard lanes.  I felt really smooth in the water.

Gymnastics Metcon

Friday, December 5, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Inchworms

Banded High Pulls

Jump Rope Progression

Banded Bradford Presses

Walk Walk Prep

Muscle Up Prep

Skill Work

12:00 Clock...

Accumulate 20-30 Bar Muscle Up

*Options*

1. RX--if you're good at these, do as many unbroken as you can each attempt. Focus on good movements even when under fatigue
2. Technique--Focus on quality movement. Aim for singles or smaller sets RX, or add bands to perfect movement pattern
3. Skill/Strength--20-30 jumping muscle ups OR --20-30 Pullups and 20-30 dips (you can add bands if needed) OR --40-50 Ring Rows and 40-50 Pushups (hard options to build strength)

I did a few minutes of Jumping Bar Muscle Ups (got a rep from the bar at neck high!).  Followed by a few minutes of kipping (managed a couple of chest to bars).  Finished with strict pull-ups.

Conditioning

10 rounds for time. 

28 Double Under

4 Bar muscle up

2 Wall Walk

Goal: Sub 15:00

Cap: 20:00 

Intermediate: 15 Double Under, 2 Bar muscle up (or 4 banded/ jumping). 

Baseline: 28 single unders, 4 supported pull ups (band, leg supported, inverted rows, 1 partial wall walk)

I scaled to 15 DU per round; 2 pull-up + 4 push-up per round; 2 partial wall-walks per round.  I finished 9+7 reps at the 20 minute time cap.

This was a good stimulus for me.  In the future, I would like to work on kipping pull-ups and some dip variation (even if it is bench dips).  Partial wall walks were a good movement.

Deadlift - Russian Twist

Thursday, December 4, 2025

Westbound CrossFit (Coach Matt)

1630 (8 of us)

Warm Up

Row

Bend and Bow

Sid Plank Hip Taps

Core Primer

Deadlift Primer

Conditioning

50-40-30-20-10

Deadlift (135/95lb.)

Russian twist (25/15lb.)

Goal: Sub 13:00

Cap: 16:00 

Intermediate: 95/65lb, 15/10lb. Make considerations for volume reduction by reps as well. 

Baseline: 35/25lb. KB (between legs), sit up (25-20-15-10-5)

I scaled to 65 pounds and 10 pound Russian Twists with my feet on the ground.  I moved well and this was a good stimulus.  I finished in 9:42.

Accessory

3 sets:

15-20 GHD Situps (20-30 V-ups as sub or if waiting for GHD’s)

100' Sandbag Carry 150/100 (bearhug)

50' Sled Push (AHAP)

*Aim for a new set every 5:00

This was interesting

Round 1 - 5 GHD sit-up; 50' with 100 pound bag, 50' Torque Sled

Round 2 - 5 GHD sit-up, 100' with 50 pound bag, 50' Prowler (180 pounds)

Round 3 - 5 GHD sit-up, 100' with 50 pound bag, 50' Torque Sled

I moved well and enjoyed the variety

Back Squat

Wednesday, December 3, 2025

Basement Gym

1200

Warm Up

Row - 1000 meters

Bike - 2000 meters

Ski - 1000 meters

Bulgarian Bag Swings 5x10 @17 pounds

Hip Hammy Flow

Push-ups 4x5

Back Squat - 45, 95

Back Squat

3 reps every 3 minutes (8 sets total)

135

155

175

185

-

190

190

190

190

Programming from Westbound CrossFit that was combining the movement with 30 seconds max calorie Echo Bike.

I really like this general warm-up, but will mix things up in the future.

Push Press - Metcon

Tuesday, December 2, 2025

Westbound CrossFit (Coach Bryn)

0900 (9 of us)

Warm Up

Box step ups

Banded pull aparts

Single leg v-ups

Banded pass throughs

T2B warm-up

Box Jump warm-up

Push Press warm-up

Strength

Every 2:00 x 6

Execute 3 Push Press

Build to a heavy 3 today. (85+% 1rm is your goal)

 My shoulders did not feel great.  Built up slowly from 75-85-95-105-105-105 pounds.

Conditioning

AMRAP 10

10 Push Press (135/95lb.)

10 Box jump (24/20’)

10 Toes to bar

Goal: 9+ rounds (cookin’)

Minimum work: 6+ rounds 

Intermediate: 95/65lb., hanging leg raise

Baseline: 35/15lb., custom box height/ plate, V-Up

This did not feel much better.  Scaled to 65 pound barbell, 20" box, kipping leg raises and moved pretty well.  I finished 4 Rounds + 7 Reps.  Although far short of the 6+ rounds minimum work expectation, I could not have gone much faster on any of the movements.

Metcon

Monday, December 1, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Row

Walking lunges

Echo bike

Pistol warm up

• Air squats
• Reverse Lunge
• Shrimp squat
• Pistol progressions

Power Clean warm up

Conditioning

2k Row

50 Pistol

30 Hang power clean (225/155lb.)

For time. 

Goal: Sub 15:00

Cap: 18:00

Intermediate: 1500m Row, 50 single leg squat to box or 30 pistol holding plate or rig, 165/115lb.

Baseline: 1k Row, 30 single leg squat to box or step up, 45/35lb. 

I scaled to 1500 meter row, 50 pistols to 21" box and 105 pound hang power cleans.  I moved well finishing the row in around 7:30.  Transition to pistols was quick and I could move without long pauses, finishing in about 3:30.  Transition to hang power cleans was longer.  Once I got going, I was moving well, starting off with a large set followed by shorter sets 8/5/3/3/3/3/5.  I finished in 14:00 and felt like I had scaled it very well given the time goal and cap.  

Intent

"Today is a workout that is both high capacity and high skill. Can anyone take this thing on RX’d? The workout isn’t created  to discourage but to inspire. Even the fittest in our community has to be challenged or their journey will only halt. Remember as we program for the best and scale for the rest, this methodology was built around this principle and why it works. Don’t tie your self worth or the progress of your training to the letters RX’d because as you get fitter, the standard rises with it. Pace the row enough that you get off ready to move steady on the pistols and the hang clean should be doable in sets of 5+ but it is ok for it to be heavy, this is a heavy WOD!"

It is a very rare occasion when I can Rx a workout.  Usually I am cruising between the Intermediate and Baseline variation.  For barbell movements, the women's intermediate is usually a good starting point.  For gymnastics, I am usually just above the baseline recommendations.  For endurance, I can typically handle the intermediate volumes.  I agree with the programming methodology of programming for the best and scale for the rest (as CrossFit is infinitely scalable).  However, for newer individuals it is much more difficult to determine appropriate scaling options.  As an experienced CrossFitter, I feel like I can get pretty close to the intended stimulus.

Erg Triathlon - Bulgarian Bag

Sunday, November 30, 2025

Basement Gym

1430

Erg Triathlon 

2000 meter Row - 10:15

4000 meter Bike - 9:20

2000 meter Ski - 11:20

Bulgarian Bag

Tabata - 8 x 20 seconds WORK 10 seconds REST

72 swings (4 minutes total)

Bench Press - Metcon

Friday, November 28, 2025

Westbound CrossFit (Coach Ryley)

0800 (17 of us)

Warm Up

Box step ups

Box jumps

Dead hang

Weight shifts

Hanging shoulder tap

Hanging hip tap

Low plank holds

Push-ups

Strength

Build to a heavy single bench press today in 15:00. 

45-95-115-135-155-175-185

Conditioning

2:00 on/ 2:00 off x 4 rounds 

10 DB Bench press (70/50)

20 Hanging hip tap

10 Box jump Over  (30/24’)

Intermediate: 50/35 DBs, 20 hanging hand release, 24/20’

Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs

I scaled to 40 pound dumbbells, hanging weight shifts (12), and 20" box jump overs.  I was moving well and was finishing 1 round every 2 minutes.  4+0 total.

Cool Down

Banded W's

BSAG Leg 11

November 27, 2025

Home Gym

1300

Warm Up

Bike Erg

Ski Erg

Bulgarian Bag

Kneeling Hold Out Raised

45-25-35-40-45 (failed 50)

Reverse Bench Press

30-45-60-80-100 (unracking was the worst part, after that not too bad on my wrist)

Dumbbells Anyhow

55-70-90-100

Hang Clean x 4

75-95-115-125-135

Hang Clean Rampage

115 x 10

Pool Swim

Wednesday, November 27, 2025

Carmody Rec Center

1230

Pool Swim

1x400 FR

2x200 FR

1x200 BR

1x100 BA

--

1100 yards total (35 minutes)

Conditioning

Wednesday, November 26, 2025

Westbound CrossFit (Coach Loni)

0900 (11 of us)

Warm Up

Echo bike

Pass throughs

Cossack Squats

Power Snatch Warm Up

Squat Clean Warm Up

Toes to Bar Warm Up

Pulling Warm Up

Conditioning

7:00 AMRAP

1 Power snatch (135/95lb.)

1 T2B

2,2…3,3….4,4….5,5….etc. 

3:00 Rest

7:00 AMRAP

1 Squat clean (135/95lb.)

1 C2B Pull Up

2,2…3,3…4,4…5,5…etc. 

Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)

Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row. 

I scaled this to a 65 pound barbell, leg raises and kipping pull-ups.  1st AMRAP through round of 6 (42 reps); 2nd AMRAP through round of 5 plus 2 squat cleans (32 reps).  I was moving really well and quite pleased to do (15) kipping pull-ups during a WOD.

Cool Down

Banded Tricep Extensions

Banded Face Pulls

Conditioning

Tuesday, November 25, 2025

Westbound CrossFit (Coach Bryn)

0900 (11 of us)

Warm Up

Echo bike

Plank shoulder taps

Shuttle runs

Sit Ups

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Tabata Hollow Hold

Conditioning

2:00 max Bike cals

2:00 Rest

2:00 max Row cals

2:00 Rest

2:00 max Shuttle Runs (25' = 1 rep)

2:00 Rest

Repeat with 1:00 of work, 1:00 of rest

Repeat with :30 of work, :30 of rest

This was an interesting workout.  It was originally designed as just an Echo Bike, but modified for the class size.

Bike - 26-19-13

Row - 24-13-5

Run - 22-12-6

I was pleased with 140 reps.  I really pushed the pace on the Bike and felt good about those volumes.  I was able to hold my pace substantially on the runs, but dropped off on the last 30 second row.  At least I know where I am at.

55-60 cruising pace on Echo Bike

60-65 hard pace, sustainable for a 1-2 minutes

65+ sprint, sustainable for 30 seconds

Pull-up Finisher - 1-1-1-1-1

Barbell Complex - Metcon

Monday, November 24, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Banded Pass Through

Squat (narrow, wide, normal stance)

Banded Bradford Press

Banded Muscle Snatch

5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean

--------

5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

--------

5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull

then...

2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Strength Complex

In 15:00 build to a heavy of the following complex: 

1 Squat Clean

1 Front Squat

1 Push Jerk 

1 Split jerk 

*bar must remain in your hands through the complex. 

75-95-105-115-125-135 pounds

Conditioning

“Air Force +”

20 Thruster

20 Sumo Deadlift High pull 

20 Push jerk

20 Overhead Squat

20 Front Squat

*4 Burpees for every minute that passes. 

135/95lb. 

Goal: Sub 11

Cap: 16:00 

Intermediate: 95/65lb. 

Baseline: 2 burpees every minute, 35/15lb. 

I scaled this to a 45 pound barbell and did *2 Burpees for every minute that passes.  I ended up finishing in 13:49 and felt good about the effort.  

Thrusters ~2 sets

Sumo Deadlift High pull ~2 sets

Push Jerk ~2-3 sets

Overhead Squat 6-6-8

Front Squat ~2 sets

I was moving reasonably well and it was very good load.

New Jump-N-Rope

I ended up making the drive to Louisville to get a new jump rope.  My Jump-N-Rope 1.5 has served me well.  I worked with Dylan and he recommended 2.5 rope with long handles.  I took a few swings and it felt pretty good. I was very happy to Venmo him $25 for the rope with a free mesh bag.  He even gave me a length of 1.5 if I struggle to adjust to the 2.5.  Very happy to support local small business and Jump-N-Rope is one of the best.

Pool Swim

Saturday, November 22, 2025

Carmody Rec Center

0900

Pool Swim

1x300 FR

3x200 FR

1x200 BR

1x100 BA

1x50 FR

--

1250 yard total (40 minutes)

Felt great to be in the water.

Lamar Rec Center

Thursday, November 21, 2025

Lamar Rec Center

1830

Treadmill

2 min walk (3 mph)

18 min run (5 mph) - 1.5 mile

2 min walk (3 mph) 

Weights

Pull-ups

5x1

Incline Bench Press

8x45

8x65

8x75

Cambered Bar Squats

8x85 (empty, assumed weight)

5x135

3x175

3x1175

Calf Raises

3x12x45

Alt DB Biceps Curls

10x20s

10x25s

The Lamar Community Center has hands down the finest rec center weight room I have ever been in.  It felt like a flashback to high school with a decrepit squat rack, old hack squat, bench press, incline press, smith machine, cable crossover, calf machine and other benches throughout the room.

All of the plates were old school iron that had been painted more than once.  There was a chalk "pitcher" in one corner.  In addition to standard Olympic bars and curl bars, I was amazed to see a cambered bar.  I had to use and it feels very different.

The cardio room is pretty typical and has selectorized machines.

The basketball court was by far my favorite.  Despite having a horrible shot, I am glad I grabbed a basketball and shot around a little bit.

Best part is that drop in entry was $3!

Overhead Pressing

Tuesday, November 18, 2025

Westbound CrossFit (Coach Bryn)

0900 (9 of us)

Warm Up

Run

Tabata activation

• Push-ups
• Shoulder taps
• Band pull aparts
• Strict press (empty barbell)

Pressing specific warm-up

• Tempo
• Position drills

Conditioning

Press

2-2-2

Push Press

3-3-3

Push Jerk

4-4-4

This got heavy quick

Press - 95-105-110

Push Press - 115-120-120

Push Jerk - 120-120-120

Everything felt good, but I have not tracked my repetition maxes.  Relative to historic maxes, I felt really solid.

• Press 1RM - 135 (2017)
• Push Press 1RM - 157 (2019)
• Push Jerk 1RM - 150 (2019)

More Iron Plates?

90% of the time, I would not have even bothered looking at this listing, but Riker tipped me off to the BFCO Deep Dish 35's being offered for less than $1/pound.  Then I noticed some of the plates read "Olympic" rather than "Standards" and I decided to reach out to Hart Wise over at Rocky Mountain Athletics.

They were cleaning out iron plates as they mostly used bumpers.  $80 for a pair of 45s and $60 for a pair of 35's was a great price if I decide to get rid of them in the future.

BFCO weigh 36.15 and 36.30

Olympic Standard weigh 44.25 and 45.15

Deadlift - Metcon

Monday, November 17, 2025

Westbound CrossFit - Coach Loni

1200 - (10 of us, met John)

Warm Up

Run

Over the fence

Line hops

Deadlift Warm-up

Strength

15 Minutes to build to a heavy set of 2 for the day. 

(Touch and Go Deadlift)

135

185

225

255

285

305

325

345 - PR!!! for a double

Conditioning

21-18-15-12-9-6-3

Deadlift (135/95lb.)

Lateral bar jump over (x2)

Goal: Sub 7

Cap: 10:00

Intermediate: 95/65lb. 

Baseline: 35/15lb., plate hop each rep = 1

I scaled this to 95 lb deadlifts and one foot take off on hops.  With the time cap, I decided to cut the reps which did not work out.  I finished 18-15-12-9-6-3 in 6 ish minutes and then added back in the 21 reps so it went 18-15-12-9-6-3-6-9-6 in 8:05.  Still a very good workout, but should have done full reps and maybe lateral jump overs, hop back?

Dave Tate Table Talk- John Welbourn

I listen to a lot of podcasts, but rarely am I so inspired that I have to note the guest and pull out some of my favorite quotes.  John Welbourn is a fascinating guy who has an incredible work ethic, mental clarity and incredible genetics.  He played football in the NFL and came back from numerous injuries which should have been career ending.  He practices jiu jitsu in addition to strength training.  Born in 1976, he is only 5 years my junior, but is an absolute beast.

2012 - Dave Tate turns down CrossFit; John Welbourn develops CrossFit Football

Managing Violence - The Eye of the Storm

Specific Adaptation to Imposed Demands

Ability to seamlessly and effortlessly combine primal movement patterns through space to accomplish a known or novel task

Don't be slap dick

This guys living on Jacked Street

Hammer Program developed for US Army

Power Athletic Systems

JohnnyWOD

Dragon Slayer - Don't apologize for raising dragon slayers in a time when there are real dragons.

People come into your life for a reason, a season or a lifetime

Density Training - Heavy, Hard and Awkward

The 25 year old me got the 75 year old me in trouble

Tommy Hearns vs Marvin Haggler Fight

Only a fool speaks before he learns to read and write.  If you want to be able to think, you have to be able to read well and you have to be able to write exceptionally well.  Degree in rhetoric.

https://www.powerathletehq.com

@johnwlbourn

youtube @powerathletehq

Power Athlete Radio podcast - 800 episodes including Fred Hatfield and Louis Simmons

Shoulder Work - Metcon

Friday, November 14, 2025

Westbound CrossFit (Coach Ryley)

1730 (12 of us)

Warm Up

Row

Plank

Toes to bar warm-up

Shoulder to overhead warm-up

Strength

1-2 sets:

5-8 High Pull and 5-8 Strict Press

*Figuring out load to start with

then…

Every 2:00 for 5 sets:

8 DB High Pull + 8 DB Strict Press

I used 15 and 20 pounds for the warm-up sets and then did 5 sets with a 20 pound dumbbell.

Conditioning

30/25 Cal Row

20 Toes to bar

10 Shoulder to overhead (185/125lb.)

For time. 

3:00 Rest

3 sets

Goal Time: sub 3:00 for each working interval

Intermediate: 24/20 Cal, 12-15 toes to bar or hanging leg raise, 135/95lb. 

Baseline: 15/10 Cal, V-up, 35/15lb. Barbell

I scaled to 20 calorie row; 10 kipping leg raises and 10 shoulder to overhead (65#).  It worked out well

R1 - 0 to 2:46 (2:46)

R2 - 5:46 to 8:43 (2:57)

R3 - 11:43 to 14:45 (3:02)

I made it in just under the cap and felt good about the effort.

Conditioning

Thursday, November 13, 2025

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Line hops

Bend and bow

Inchworms

Single leg line hops

5-5-5 Squat

Double under warm up

KB hang squat warm up

Conditioning

12 No Push up burpee (“up down”)

16 Single arm KB hang squat clean (70/53lb.)

32 Double unders

1:00 Rest

6 rounds for time. 

Intermediate: 53/35lb. KB, reduced volume DU or 32 single unders

Baseline: 20/15lb. KB or DB, 20 single unders or plate hops

This was a pretty good workout.  I kept the rep scheme, but scaled the load opting for an 18 lb kettlebell and single unders.

R1 - 2:15

R2 - 2:21

R3 - 2:37

R4 - 2:52

R5 - 3:00

R6 - 1:55 (DNF, managed 12 up downs, and KB hang squat clean)

Finisher

12 Min EMOM:

Min 1) :45 Max Banded Good Mornings

Min 2) 100' Sandbag or Double KB Front Carry (bearhug, AHAP)

Min 3) Rest

Finisher was not too bad.  I went with black band and 30 pound med ball.  Most athletes were using 50-150 lb. sand bag.

Chad 1000

Tuesday, November 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

High knees

Butt kickers

Walking lunge steps

Step ups

Conditioning

“Chad 1000”

1000 Step ups for time.

45/35lb. Ruck or vest

All step to 20’ box

Elite performers: Sub 50:00 solo

Partnered goal: Sub 35:00 (split between 2 people)

Cap: 55 minutes

Intermediate: 700, Unweighted (or partner version)

Baseline: 500 Unweighted (10-12’ box)

I completed 603 reps in 55 minutes:

100 - 7:46

200 - 16:23 (8:37)

300 - 25:30 (9:07)

400 - 35:04 (9:34)

500 - 44:59 (9:55)

600 - 54:34 (9:35)

603 - 55:00

JT

Monday, November 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike

Banded 7s

Inch worms

HSPU prep

Ring prep

Push-up prep

Conditioning

“JT”

21-15-9

Handstand Push up

Ring Dip

Push Up

For time

Goal: Sub 6:00

Cap: 10:00 

Intermediate: First priority is to scale reps down before movement substitutions. 

Pike HSPU off box or abmat, banded ring dip

Baseline: 12-9-6

Pike HSPU from ground, leg supported ring dip, kneeling or wall push up

I scaled this to 15-9-6 and further scaled the movements

• HSPU with knees on 24" Box
• Green Band for Ring Dips
• Push-ups on Knees

I finished in 9:16, and felt a little beat up by the effort.  Ring dips are definitely not my happy place and I need to work on them more.

Cool Down

1 mile run in 12ish minutes

Metcon

Friday, November 7, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Echo bike

Banded 7's

• open arms
• open arms diagonally (right up)
• open arms diagonally (left up)
• rotate at shoulders
• t from behind neck (goal post to open)
• t to y from behind neck (cheerleader)

Barbell primer

Conditioning - Part 1

For time: 

75 Abmat Sit Up

50/40 Cal Bike

25 Shoulder to overhead (95/65lb.)

5:00 Rest

Goal: Sub 6:00 working time

Cap: 8:00

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

Conditioning - Part 2

For time:

25 Shoulder to overhead (95/65lb.)

50/40 Cal Bike

75 Abmat Sit up

Goal: Sub 6:00 working time

Cap: 8:00 

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

I scaled this a little aggressively to 40 sit-ups; 30 cal bike; 25 shoulder to overhead (55#).  I was actually planning on 20 S2O, but upped it when I saw the clock.  I finished Part 1 in 5:29 and Part 2 in 5:52 for a total time of 16:21.  I felt pretty good about the effort, until I realized most folks were working into the 7:00 to 7:30 range.  I could have gone to 50-40-25 if I wanted to hit that time domain.  Overall, it was a good workout and nice to get some higher volume abs.

Conditioning

Wednesday, November 5, 2025

CDOT

1130

Treadmill walk - 5 min - 2.8 mph, 3% incline

Row for time 500 meters - 1:53

Every 2 minutes - 10 rounds

10 walking lunges

5 push-ups

Worked out to 1:1 work to rest ratio

Dumbbell Curls

Multi-press - possible movement for next months challenge

35 minutes total workout

Anvil

I have been in the market for an anvil on and off for about a year.  My interest is strictly in filling out my repertoire of vintage strength & grip equipment.  Lifting an anvil by the horn was a sign of an incredibly strong grip.  This was especially true as the anvil in question approached 200 pounds.  

Unlike the Thomas Inch dumbbell, there is little standardization in the way of anvil feats of strength.  They all have different weights and shapes.  When tested, they usually appear in grip medleys.

On the front range, I have seen them listed for around $2-$5 per pound and are scooped up quickly on Facebook Marketplace.  Part of my problem, is that I really do not want a 100+ pound paperweight that will be part of the puzzle game I implement every time I work out.

Seth Morrow posted this little gem on Tuesday night for $100 and I was fortunate to be one of the first people to contact him.  I could not determine the weight from pictures, but offered to stop by his shop the same day.  We ended up meeting the next morning and I was pleasantly surprised.  I was also relieved that he marked it as pending for me.  Apparently he had 30 more inquiries after we messaged.  With that being the case, I did not even consider haggling with him.

It is marked II & B Co (Illinoi Iron and Bolt Company) and 5 indicating it is a 50 pound anvil.  They were in production from 1875-1969 and I will be curiously looking for a year stamp tonight.  It is not in great shape with the horn being misshapen and years of use.  However, it is perfect for me.  I could nearly pick it without a warm up or chalk and should be able to enjoy it in the gym for feats of strength.

Gymnastics

Tuesday, November 4, 2025

Westbound CrossFit (Coach Bryn)

1200 (6 of us)

Warm Up

Banded upright rows

Band pass throughs

Inch worms

Movement prep

Conditioning

3 Wall Walk complex

4 Bar muscle up

5 Toes to bar

6 Chest to bar pull up

10 rounds for time. 

Goal:  Sub 14:00 (fast times can be under 12:00)

Cap: 17:00

**Wall Walk complex = 1 wall walk + 1 strict WF HSPU

Intermediate: abmat on WW Complex, banded or jumping BMU, banded chest to bar

Baseline: 7 rounds: partial wall walk, Burpee + jumping pull up, Hanging knee raise, banded pull or ring row

Scaling appropriately, this was not nearly as bad as it could have been.  

Scale to 1 Wall Walk complex per round - partial wall walk and HSPU to 2 abmat

Scale to 2 jumping BMU at collar bone height

Scale to 5 kipping leg raises

Scale to 6 jumping C2B

I came out hot finishing the first round in 1 minute and then slowing considerably, finishing 8 rounds plus 1 wall walk complex as time was called.

Power Clean - Deadlift

Monday, November 3, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Echo bike

Inch worms

Barbell primer

Conditioning - Part 1

Every 2:00 execute 1 set of: 

Power clean 

3-3-3-3-3

I worked up from 135-135-140-140-140

Conditioning - Part 2

Every 2:00 execute 1 set of: 

Deadlift

3-3-3-3-3

275-275-275-275-275

I felt pretty good on the power cleans, but wanted to be conservative on the deadlifts.  I may have been able to go to 295, but the training stimulus would not have improved much.

Track Workout

Sunday, November 2, 2025

D'Evelyn Track 

1300

Track Workout

1 mile warm up run ~12 minutes

8x100 meter sprint in 25-27 seconds - Sprint the straightaways and walk the curves roughly every two minutes

#25FallGGC

Saturday, November 1, 2025

Basement/Garage Gym 

1100 (with Greg)

Warm Up

Jumping Jacks

Hip Hammy Flow

Squat

5x45

3x135

2x185

205

225

245

260

Bench

8x45

5x95

2x135

160

175

182.5

190

Deadlift

5x135

3x185

1x245

295

325

345

355

I went 9 for 9 and 805 is a new PR Powerlifting Total!

Total 260+190+355 = 805 (GGC 11/1/2025) 211.4 (WILKS 226.18)

Total 255+185+335 = 775 (GGC 5/11/2025) 209.0 (WILKS 218.87)

Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4 (WILKS 217.52)

Total 250+185+315 = 750 (GGC 5/11/2024) 206.9 (WILKS 212.8)

Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9 (WILKS 221.66)

Lifts felt really good and I probably had a little bit more on the squat.  No specific training or deload.  Following Westbound CrossFit and a couple of extra bench sessions.  It was nice to have Greg (260, 200, 295 = 755) lift with me also.

Metcon

Friday, October 31, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Line hops (forward/back)

Run

Calf raises (3 positions)

Box step ups

Explosive box step ups

Hollow raise torso

Hollow raise legs

Dead hang

Kip swings

Kip swings with lat engagement

Knees to elbows

Prep for jump over 

Conditioning

AMRAP 20:00

10 Box step up (50/35lb. Single DB, hold anyway) (24/20”)

10 Knees to elbows

10 *Box jump Overs (24/20’)

*Clear the box is RX’d

Intermediate: 35/20lb. Step up, kipping knees to chest, 20/14” box jump overs

Baseline: Unweighted box step up, lying knees to elbows (holding rig or KB), plate jump overs or line jump overs

I scaled to 20" box step up with 20# dumbbell; 5 K2E per round; 18" bound over foam rollers.  This was a good scale, but I might have been better off doing 8-8-8.  I did not want the volume hanging from the rig, but it was not too bad.  I finished 5 rounds + 23 reps at time and did the last two rounds after time was called.

Conditioning

Wednesday, October 29, 2025

CDOT

1200

Warm Up

500 meter row - 3:22

3:30 walk (2.8 mph; 3% incline)

Conditioning

Every 2:30 for 8 sets

10 walking lunges

5 push-ups

10 med ball sit ups (10# ball)

This was a nice little mover.  I could finish each round in just under 90 seconds and have a minute rest before resetting.  Total volume of 80 walking lunges and 40 push-ups was perfect for today

Metcon

Tuesday, October 28, 2025

Westbound CrossFit (Coach Rachel)

1630 (14 of us)

Warm Up

Shuttle Runs

Rope Skips

Burpee Technique Work

Movement Prep

Conditioning

Every 3:00 x 7 sets

75 Double Unders

15 Lateral DB Burpees 

Max effort single arm farmer carry (50/35lb.) (25ft. out and back segments)

*Every 5ft. covered in the farmer carry is 1 rep! 

*Score is total distance traveled in reps

Intermediate: 35-50 double unders, 35/20lb. 

Baseline: 50 single unders, 10 burpees, 15/10lb. 

This was as bad as advertised.  I scaled to 75 single unders; 10 step over burpees per round; 35 pound dumbbell and could have scaled the reps more on the first two movements.

1. 20
2. 20
3. 10
4. 10
5. 0
6. 0
7. 15

This works out to 75 points.  I slowed on the burpees and started to miss on the rope skips, but it worked out OK.

Iron Man Barbell Co Set

Edgar Chavez listed this on Facebook Marketplace yesterday and I reached out 7 hours after posting around 7:00 PM.  He said we could meet the next day (Saturday) and I got antsy and asked if I could come over that night.  He was not at home and I decided to take my chances.  About 30 minutes later, he marked them as pending, saying that he was getting other inquiries and just wanted to work with me, since I contacted him first.  I originally wanted to stop in at 2 PM, but the comp was running late and I pushed to 3:30 and eventually got to his place at 4 PM.  The plates were exactly as advertised with pairs from 25-15-10-7.5-5-2.5 (130 pounds total) plus a bar with some kind of rotating sleeve and standard collars.  I was thrilled to complete the transaction.

I asked about history and he just picked them up at an auction.  I assume he got a good deal.  He mentioned that he had interested parties from Chicago and other places out of state willing to pay whatever he wanted to package and ship the set.

Iron Man barbell were the first vintage plates I ever purchased in January 2022.  I got the pair of 25s for $60 and was super excited as the swap group had them selling for $4/pound.  I have rarely seen them in the wild since.  I secured a single 15 in June 2024 and a 7.5 in October 2024.  Having a full set is an amazing find for me that I look forward to playing with and displaying.  I expect it is a $500-$800 set in the hands of the right collector.  I will list my spare 15 and 7.5 on the swap page and will hopefully find something interesting that makes it worth shipping these.

Scale Weight

I need scale weights, like I need a hole in the head, but I could not walk away from this for $40 being offered 10 minutes from the house.  I need to do some homework, but have never seen these from the Buffalo Scale Company.

King Kong 2025

Joe, Kevin, Andrew, Mark, Cathy, Herb, Josh, Kim

Curt, Sanjiv, Louis

Marc and Akeem again hosted a King Kong venue.  This time we were at Gym No 5, an amazing strongman facility in north Boulder, Colorado.

I did not even bother, trying to make weight as I came in at 95.2 kg (93 kg was not in the cards).

I had a really good session:

• Crusher - 97.1, 112.1, 122.1, 125.1 (56.8 kg), 130.1 pounds.  This is a PR!  I got 55.7 in 2024 and 56.2 in 2023.
• Hub - 31.1, 36.1, 38.6, 41.1, 43.1, 45.1, 47.1, 50.25, 55.35 (25.2 kg), 60.40 pounds.  (10) was a ridiculous number of attempts, but I was lifting much better here than at home in practice.  PR!
• Thumb Blaster - 42.65, 50.20, 52.75, 57.75, 62.90, 65.5 (R, 29.8 kg), 70.5 pounds.  PR! and I felt stronger with my left hand at home
• Little Big Horn - 84.7, 104.6, 114.6 (52.1kg), 124.4 pounds.  I was off of last year's PR of 55.62 kg, but still very happy with this lift and glad I made a 10 pound jump at the end

Very friendly crowd.  Joe was newer to grip.  Kevin helped arrange the venue.  I competed with Andrew, Cathy, Marc and Louis last year.  Kim was there.  Herb was a beast.  Josh was friendly and brought some home made stall mat grip implements to share.  Curt brought stickers that her ordered from Plate Snacks.

It will be interesting to see how I stack up overall when the official results are posted.

It was pretty slow going.  I arrived at 8:45 AM for a scheduled 9:00 AM weigh in.  We got started around 10:00 AM and did not finish until 3:00 PM.  It was a lot of fun and it seems like the Discord group is going to be a good weight to keep up with athletes in the future.

Tips - Bring real food for lunch, smelling salts, hand sanitizer and my own Spider Chalk for grip events.

UPDATE:  Results

278/295 men; 48/52 Men's 105kg; 8/9 Men's Master's 50+, 105kg; 

Jacob 78th

Marc 129th

Joe 189th

Curt 210th

Louis 219th

Joshua 226th

Kevin 252nd

Andrew 289th

Katherine 43rd overall women

Kim 52nd overall women, 2nd Women's Masters (50+; 72kg) (41.77 - 18.66 - 21.61 - 34.99)

My lifts (top lift in my class) - Pound for Pound - =360.55/209.4 = 1.72x (top ten 3.45x

• Crusher - 56.74 (99.78) - elite 120% of bodyweight
• Hub - 25.10 (47.05) - elite 55% of bodyweight
• Thumb Blaster - 29.71 (47.57) - elite 65% of bodyweight
• LBH - 51.98 (97.86) - elite 130% of bodyweight

Carbondale - Jaland (22nd), Steve Millard, Jeremy Everding, Michael Rogowski, Jesse Hagedorn, Sarah Chappelow, Megan Hagedorn, 

Ben Edwards - 225th (Lecompton with Chad Gustin, Ace Gustin, Elle Gustin)

65.55 - 26.18 - 32.27 - 74.73

900 Yard Pool Swim

Thursday, October 23, 2025

Carmody Rec Center

1300

Pool Swim

1x500 FR

1x150 BR

1x150 BA

1x100 FR

--

900 yards (30 minutes)

Although slow, it was really nice to be back in the water.  Looking at my notes, it has been over a month (Sept 12 since my last swim).  

Row - Bike - RKBS

Wednesday, October 22, 2025

Westbound CrossFit (Coach Aaron)

1730 (6 of us)

Warm Up

Row

Bike

KB warm-up

Conditioning

Every 3:00 x 10

12/9 Cal Row

12/9 Cal Bike

15 Russian KB Swing (70/53lb.)

Intermediate: 10/7 Cals, 53/35lb. 

Baseline: 8/5 Cals, 25/15lb. 

I scaled appropriately to 7 cal row, 7 cal bike and 15 RKBS at 26 pounds.  I was moving well and finished the rounds as follows:

1. 1:41
2. 1:43
3. 1:46
4. 1:44
5. 1:47
6. 1:43
7. 1:44
8. 1:50
9. 1:47
10. 1:46

This adds up to 17:31 minutes of work.  The coaching cue that changed my life was pulling on the Echo Bike handles.  I had always pushed before and it felt like the machine was fighting me.  Aaron pointed out that the lats are often larger muscle groups and the pulling motion allows an athlete to get some momentum with the hips.  Absolute game changer.

I skipped the cool down and recovery flow

Overhead Pressing

Tuesday, October 21, 2025

Westbound CrossFit (Coach Bryn)

1200 (3 of us)

Warm Up

Jumping jacks

Mountain climbers

Dead bugs

PVC movements

Barbell warm-up

Heavy Day

1x Strict press

2x Push Press

3x Push Jerk

Every 2:00 x 7 sets

I used 85-85-85-85-90-90-90.  I did a warm-up set at 95 and it felt rough.  I was hoping to build up to it, but not today.

Finisher

:30 max effort banded push up

:30 max effort alternating V-up

1:00 Rest

X 3 sets

*Score is total reps

This was tricky:

11 push-up (no band) + 13 jack knife

9 push-up + 12 jack knife

10 push-up + 11 jack knife

--

66 total reps

Front Squat - Pulling

Monday, October 20, 2025

Westbound CrossFit - (Coach Loni)

1200 - (7 of us)

Warm Up

Run

Banded shoulder mobility

Wrist stretches

Staggered stance air squat

Toes out air squat

Toes in air squat

Barbell warm-up

Kipping warm-up

Conditioning

Front Squat (185/125lb.)

Bar muscle up

9-6-3

2:00 Rest

Front Squat (135/95lb.)

Chest to bar pull up

12-9-6-3

2:00 Rest

Front Squat (95/65lb.)

Pull Up

15-12-9-6-3

*Includes rest

Goal: Sub 16:00

Cap: 21:00

Intermediate: 135/95, 95/65, 75/55lb……..Banded/ jumping BMU, Banded chest to bar, Banded pull up

Baseline: 45/35lb. Barbell across all rounds or light, Push Up + banded pull up, Banded C2B Pull Up, Inverted Row (barbell in rig or rings)

For as bad as this could have been, I scaled it really well and got a good stimulus.

9-6-3 Front Squat (65 lb) - Jumping BMU 0-3:35

12-9-6-3 Front Squat (45 lb) - Jumping C2B - 5:35-10:25

15-12-9-6-3 Front Squat (15 lb) - Jumping PU - 12:25-18:51

The transitions between movements were slow by design.  The Front Squats were unbroken, but with pauses at the top.  The pulling movements were around sets of 3 across the board.