Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, October 1, 2025

Row - Push-ups

Tuesday, September 30, 2025

Basement Gym

1800

Conditioning

10 Rounds for Time:

250 meter row
5 push-ups

This turned out to be a perfect quick hit that I finished in 17:02.  Considering changes for the future, I might opt for every 2 minutes:  250 meter row; max unbroken push-ups; rest in remaining time.

Monday, September 29, 2025

Tempo Deadlift - Metcon

Monday, September 29, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run
RDL
Glute bridge
Walking lunges
Monster walk
Sit-ups
KB swings
Deadlift warm-up

Strength Superset

Every 2:30 x 5 Sets
5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)

:30 Side Plank (each side) *DB for loading on your side if possible. 

I used a relatively light 155 pounds and did 20 second side planks, moved well.

Conditioning

RXConditioning 
3 Rounds for Time:
400m Run
20 Ab Mat Sit-Ups
15 American Kettlebell Swings (53/35)

Cap: 10:00

Intermediate: lighter KB
Baseline: KB deadlift

This was a fun workout.  I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36

Push Jerk - Metcon

Thursday, September 25

Westbound CrossFit

1730 (Coach Mat)

Warm Up

Strength

Every 2 x 4 sets

3 Pause Push Jerks (2s pause in dips)

85 pounds

Conditioning

5 Rounds for Time:
10 Push Jerks (185/125)
400m Run
Rest 1:00 between rounds

17:40  I scaled to 300m runs and used a 65 lb barbell

Saturday, September 27, 2025

2025 Two Fisted Challenge

Despite my better judgement, I went ahead and competed in the Two Fisted Challenge hosted by Clark's Gym.  It was nice to have Jarrod, Elijah and Karena join me for some lifting.  So far so good, my fingers do not seem too much worse for the wear, but I will certainly know more tomorrow.

9/27/2025
209.6 pounds
Official:  Jarrod Fobes

Competition Lifts

Finger Lift, Left, Little - 30 pounds*
Finger Lift, Right, Little - 30 pounds
Finger Lift, Left, Thumb - 30 pounds*
Finger Lift, Right, Thumb - 30 pounds*
Finger Lift, Left, Ring - 40 pounds*
Finger Lift, Right, Ring - 40 pounds
Finger Lift, Left, Index - 55 pounds*
Finger Lift, Right, Index - 55 pounds*
Finger Lift, Left, Middle - 65 pounds*
Finger Lift, Right, Middle - 65 pounds*
Deadlift, Fingers, Little - 45 pounds*
Deadlift, Fingers, Ring - 55 pounds*
Deadlift, Fingers, Index - 75 pounds*
Deadlift, Fingers, Middle - 85 pounds*

*Indicate 50 year old, 90kg records

Record Session

Bear Hug - 128 pounds
Squat, 12" Base - 235 pounds
Clean & Press, Middle Fingers - 75 pounds
Miller Clean & Jerk - 75 pounds

I am now down to (10) lifts that I have the equipment, mobility and strength to attempt:
  1. Bent Press
  2. James Lift
  3. Jerk From Rack
  4. Judd Clean & Jerk (single leg)
  5. Reg Park Bench Press (2 barbells)
  6. Abdominal Raise
  7. Lano Lift
  8. Carter Lift
  9. Phumchaona
  10. Total Poundage
  • Mobility Limited (9) - Bench Press, Reverse Grip; Clean & Press, Reverse Grip; Snatch - Kelly; Bench Dip; Wrist Curl; Leg Press - Self Loaded; Mansfield Lift, Van Dam Lift, Chin Up
  • Strength Limited (2) - Pullover and Press - With Wrestler's Bridge; Squat - One Leg; 
  • Equipment Limited (3) - Back Lift; Dumbbell Walk; Foot Press

There are also (5) new lifts I need to try:
  • Official - Reflex Bench Press
  • Proposed - Bench Press, Larson (Fulton HT); Bench Press, DB, Left/Right; Deadlift, Heels Together, Fulton

Wednesday, September 24, 2025

USAWA Club Build Out - UPDATE 2025.09.24

High Country Vigour (HCV)

HCV has made a very good start, but is about $2,000 (and 400 square feet) away from being capable of hosting all lifts.
  • Basic Equipment - YES - May need some thin iron plates for heavy bar lifts
  • Fulton Bar - YES - Generic
  • Ring for Finger Lifts - YES - Michael Black
  • Heavy Bar Lifts - 
    • Heavy Lift Bar - YES - Arm Assassin
    • Hip Belt - Hip Lift, Carter Lift, Phumchaona Lift - YES - homemade
    • Hand & Thigh - Hand & Thigh, Deanna Lift - YES - Arm Assassin
    • Harness/Handrails - Harness Lift - YES - hommade
    • Neck Harness - Neck Lift - YES - Ironmind
    • Travis Lift Attachment - Travis Lift - YES - homemade
  • Vertical Bar Lifts - YES - 2" Generic Sleeves and 1" FBBC v-bars
  • Roman Chair - YES - combination stool and "The Answer" base
  • Back Extension - NO - I do not have space for this
  • Dumbbells - 
    • 1.9 inch Fulton - YES - Nemesis
    • 2.5 inch Inch - YES - Nemesis
    • 3.5 inch - NO
  • Weaver Stick - YES - homemade
  • Saxon Plank - NO - DIY
  • Commercial Vertical Leg Press - NO - I do not have the space for this
  • 3" Barbell - YES - Titan Fitness
  • Trap Bar - YES - Gerard
  • Dinnie Handles - YES - Cerberus
  • Custom Short Bar for Rim Lift - YES - Works with stubby axle bar, Dino Gym has 20" spacing on an axle
Progression
  • As it stands, HCV could contest 214/219 
  • 3.5" Dumbbell ($100) 215/219
  • Saxon Snatch Plank ($50) 216/219
  • Back Extension ($250) 217/219
  • Vertical Leg Press ($2000) would add Foot Press and Back Lift 219/219
Purchasing a Back Extension would not be difficult, but they do take up a large footprint as the most reasonable solution is a modern glute ham device. $$*

Making a Saxon Plank will be difficult requiring a 3" wood plank, plate holders and a means of securing them. Reviewing the Clark's Gym set up:  Double Thick 2x6 ($10) with flanges ($7 each) for 1 inch pipe and 1 inch pipes ($13 each) for loading pin.  $, *** Jarrod made one of these and brought it over.

3.5" dumbbell ($60-$90) does not interest me.  3.5" dumbbell handles are uncommon but currently being offered by Arm Assassin and Nemesis Grips.   $*

Back Lift/Foot Press apparatus are not likely for a completely different reason, space..  These could be fashioned from a commercial vertical leg press, but they take up a lot of real estate, especially in a home gym. $$$$**

Custom Short Bar I CAN CONTEST THIS LIFT ON A STUBBY AXLE BAR. I could also fabricate a bar with 18" collar to collar distance and 12" of loadable sleeve (42" total length) $**

$ - low cost, $$ - mid, $$$ - high, $$$$ prohibitive
* - buy easily, **fabricate easily, ***fabricate hard, ****fabricate prohibitive

Tuesday, September 23, 2025

Back Squat

Tuesday, September 23, 2025

Westbound CrossFit (Coach Bryn)

0900 (10 of us)

Warm Up 

row
toes stretch
feet lacrosse ball
glute bridges
90/90s
air squats
squat jumps
back squat build

Max Load Strength Test

Back Squat – Heavy Triple
 Every 3:00 x 7 sets:
 3 Back Squats @ as heavy as possible across sets

I built from 165-185-195-195-195-195-195

Finisher

3 rounds NFT:
10 S.A. KB swings (low load)
10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)
5 hip down push up

Monday, September 22, 2025

Deadlift - Metcon

Monday, September 22, 2025

Westbound CrossFit (Coach Mat)

1630 (11 of us)

Warm Up

Run
Light KB deadlift
Lunges
Glute bridges
Feet up/bent knee crunches
Lateral banded walk
Deadlift warm-up
Abmats sit-ups
Box step-ups

Strength Superset

Every 2:30 x 4 sets:
Deadlift x 5 @ moderate-heavy
:20 Weighted Hollow Hold

I used 235 pounds and did unweighted holds.  Felt good.  Last set was a heavy load.

Conditioning

RXConditioning 
 For Time:
 21-15-9
 Deadlifts (255/180lb.)
 Ab Mat Sit-Ups x 2 (42/30/18)
 Box Jump Overs (24/20)
 
Goal: Sub 9 Cap: 12:00

Intermediate: 185/125
Baseline: 75/55lb., sit up x1, step-overs (custom height)

I scaled this one aggressively to 15-9-6 and finished just under the target at 8:46.  I used 165 pounds for the deadlift doing each round in 2 sets.  Sit-ups were tough, but I did the volume of 30-18-12 in sets of 5.  I did box step overs and moved smoothly.

Cool Down

Couch stretch

Friday, September 19, 2025

Dips - Hops - Evil Wheels

Friday, September 19, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

Warm Up

Run
Crab crawl
Tempo psuh-ups
Hollow rocks
Ring warm-up
Lateral bounding warm-up
Evil wheel practice

Conditioning

RXConditioning 
 10–1 Ladder for Time:
 Ring Dips
 Lateral DB Jump Overs (x2 per rep)
Evil Wheel (chest/sternum to ground extension)
Goal: Sub 13:00 / Cap: 16:00
Intermediate: box dips, partial range evil wheel
Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs

I scaled to bench dips (30 inch box plus dumbbells with feet on ground in front of me); partial range of motion Evil Wheels and finished in 14:14.

The dips are kind of like ring rows, scaling is challenging to do consistently and at the right level of intensity.  Evil Wheel is similar.  Load up a barbell and extend forward as you would with an ab wheel to full extension and then return to start position.  At a wall with reduced range of motion makes this infinitely easier.  Overall it was a good workout and added some new movements to my repertoire.

Cool Down

:30 triceps stretch
:30 pec opener
10 cat-cows
 2 rounds NFT

Wednesday, September 17, 2025

Skills - Metcon

Wednesday, September 17, 2025

Westbound CrossFit (Coach Aaron)

1730 (13 of us)

Warm Up

2 minute jog
Inch worm
Slow rope skips
Deadlift warm-up
Ring warm-up

Skill

EMOM x 5
2-4 Ring Muscle-Ups or progressions
 (Jumping MU / transition + dip / ring row + ring dip superset)
*Intention here is to refine muscle ups skills and capacity. Don’t over fatigue yourself or the workout but the goal here is improvement. Perfect time for those that are close to give attempts and learn from them. 

I worked on some ring supports and transitions

Final WOD Prep

3x5 Deadlifts building to workout weight
5 minutes of practice and scale considerations for cross over single unders

Conditioning

RXConditioning 
 AMRAP 12:
 3 Ring Muscle-Ups
 6 Deadlifts (225/155)
 12 Crossover Single Unders
 
Goal: 5+ rounds

Intermediate: Jumping MU, 185/125 DL, less reps of cross over single unders
Baseline: Ring rows + dips, 95/65 DL, single-unders

I scaled to 10 seconds accumulated ring hold time, deadlifts at 155 pounds and completed the crossover single unders as prescribed.  I managed 5 + 1 rounds and repetition.  The ring holds were unbroken and then 5 seconds + 5 seconds.  The deadlifts were unbroken.  My first set of crossovers were unbroken and then 2-3 sets for the rest.  This 

Cool Down (skipped)

2x 15 single arm bent row each arm
2x30 alternating jack knife (15 each leg)

Monday, September 15, 2025

Light Housekeeping

It is time again to part with some stuff.

Currently on Facebook Marketplace I have listed:
  1. Cerberus Dinnie Ring Handles - Paid $0 (courtesy of GGC); Retail $229; sold for $100 to Adam Pache (Facebook Marketplace)
  2. StrongArm Sport Conventional Deadlift Bar - Paid $150; Retail $288; listed for $200; sold for $165 to Halee Wittinger
  3. Titan Fitness Multigrip Bar - Paid $75; Retail $225; listed for $100; sold for $100 Marcos Pachenco
  4. Schisler Deep Dish Plates - Paid $120; Vintage; listed for $135
  5. Olympic Spin Lock Collars - Paid $5; Retail $40; listed for $15; Sold one pair to Marc Brotherson
  6. Boxing Gloves and Under Mitts - Paid $5; Retail $40; listed for $15; sold for $15 to Danny Gibbons
I can certainly stand to part with more items, but am not in any hurry.

Push Press - Metcon

Monday, September 15, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

Echo bike
PVC pass throughs
Glute bridges
Plank should taps
Inchworms

Barbell warm-up
Kipping warm-up

Strength

Every 2:00 x 5 Sets
1 Power clean + Push Press x 5 @ heavy but maintainable

I built up from 75-80-85-90-90 pounds.  It seemed like a heavy 5 rep load.  I might have had 95 or 100 in me, but not sure.

Conditioning

RXConditioning 
 5 rounds For Time:
 10 Power Cleans (155/105)
 10 Push Press (same load)
 20 Toes to bar
 
Goal: Sub 12:00/ Cap: 14:00

Intermediate: 135/95 + 15 Toes to bar 
Baseline: 55/35lb. + Hanging leg raises or lying leg raises

This was as bad as I expected.  I scaled aggressively to 65 pounds for the power cleans and push presses and did leg raises for the core component.  I still pushed all the way to the cap, finishing in 13:38.  I was able to break up the power cleans 9/1 and then 5/4/1.  I held onto the bar for all 10 push presses, but was taking significant pauses at the chest.  The leg raises started out 10/10 and then 5/5/5/5.

USAWA Back to Back

Colorado OTSM Classic

Saturday, Sepember 13, 2025

Dinnie Lift - 418 pounds (personal best, no record)
Saxon Deadlift - 110 pounds (personal best, no record)
Saxon Deadlift, 2x5 - 115 pounds (new lift)
Deadlift, Fulton Bar - 213 pounds
Deadlift, Fulton, Left - 113 pounds
Deadlift, Fulton, Right - 108 pounds

One Ton Pentathlon Challenge

Sunday, September 14, 2025

Anderson Press - 145 pounds (record)
Anderson Squat - 305 pounds (record)
Hackenschmidt Floor Press - 185 pounds
Kennedy Lift - 380 pounds (record)
Peoples Deadlift - 380 pounds (personal best, no record

Lifts remaining to try:
  1. Bent Press
  2. Clean & Press - Middle Fingers
  3. James Lift
  4. Jerk from Rack*
  5. Judd Clean & Jerk
  6. Miller Clean & Jerk*
  7. Reg Park Bench Press
  8. Squat - 12" Base*
  9. Abdominal Raise
  10. Lano Lift
  11. Bear Hug
  12. Carter Lift
  13. Phumchaona Lift
  14. Total Poundage - 3 hours 9 minutes



Friday, September 12, 2025

Deadlift - Metcon

Thursday, September 11, 2025

Westbound CrossFit (Coach Matt)

1630 (13 of us)

Warm Up

Row erg
KB deadlift
Jumping jacks
Offset air squats
Tempo deadlifts

Strength

Every 2:30 x 5 Sets
 4 deadlifts @ 80–85%
 Pause 1” off the floor for 1 second

This was tough. I worked with 225-245-245-245-245 and kept good form.  245 is 70% of my 345 1RM.

Conditioning

RXConditioning 
 3 Rounds for Time:
 15 Deadlifts (225/155lb.)
 12 Burpee Box jump over (24/20)
 30 Abmat Sit-Up
 
Goal: Sub 10:00 | Cap: 12:00

Intermediate: 185/125lb.,20/12 box/plate height
Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.

I was encouraged to go heavy and do the prescribed volume, but it did not go well.  I scaled to 135 pound deadlifts and 12 burpee box step overs (20").

Round 1 - 8/7 on DL, BBSO ok, 15-6-6-3 sit-ups
Round 2 - 5/5/5 on DL, BBSO ok, 8-8-5-4-3-2 sit-ups
Round 3 - 5/2 at time called

Weight was OK.  Had I cut BBSO to 8 reps and 24 reps on sit-ups, I may have finished.

Cool Down

Pigeon stretch
Hamstring stretch
Single leg glute bridges

900 Yard Pool Swim

Friday, September 12, 2025

Carmody Rec Center

1300

Pool Swim

1x200 FR
1x100 FR
1x100 FR
1x50 FR
1x50 FR
-
1x100 BR
1x100 BR
1x50 BA
1x50 BA
-
1x100 FR
----
900 yards total (32:30)

Slow going and I took 30 second breaks between efforts.  I did like the new Tyr jammer.

Thursday, September 11, 2025

If Moving?

If I were to move out of state or out of the country, I would have to trim my gym equipment.  That is a sad reality.

If leaving the country, I would likely only take my York smalls and some Grip Equipment.

If leaving the state, I would like to hang onto (4) bars, (1000) pounds of weight, collars, flat bench, some medium weight dumbbells, yoke, lightweight CrossFit stuff, Scott Preacher Curl and Sheaf/Sheaf Fork.

Should I start getting rid of some stuff in the near term?  Maybe.  I should at least put some feelers out there.  The items in green represent $1500 worth of stuff that I could part with and not feel like I was put out any.

What would I keep?

Basics
  1. Eleiko Bar
  2. Texas Power Bar
  3. Rogue Aggro Bar
  4. Rogue Beater Bar
  5. StrongArm Sport Deadlift Bar $150 (paid $150)
  6. Bella Bar
  7. Training Bar
  8. Stump Bar
  9. Apollon's Axle
  10. Generic Axle Bar
  11. Stubby Axle
  12. 3 Inch Thick Bar
  13. 2.5 Inch Thick Bar
  14. 3x4 Saxon Bar
  15. 2x5 Saxon Bar
  16. Curl Bar
  17. Shorty Olympic Bar
  18. Heavy Lift Bar
  19. Al Gerard Trap Bar
  20. Standard Curl Bar
  21. Band-Bell Bar
  22. Multi-Grip Bar $75 (paid $75)
  1. Iron Grip Plates
  2. Chop Wood Carry Water Plates
  3. York Milled Plates
  4. Hi-Temp Plates
  5. Rep/Rogue/VTX Bumper Plates
  6. Eleiko Change Plates
  7. Eleiko Training Plates
  8. Intek Plates
  9. Universal Plates
  10. Billard Plates
  11. Roc-Mo Plates
  12. BFCO Plates
  13. Schisler Plates $135 (paid $120)
  14. Rogue Calibrated Plates
  15. Kabuki Plates
  16. International Plates $75 (paid $1/lb)
  17. Kg Change Plates
  18. Standard Plates (IronMan, ROC-MO, York, Radha)
  19. Plate Mates
  • Collars
  • York Dumbbells 1-12; 15-50; Keep 1-12
  • Modern Dumbbells 17.5-50; Keep 20, 35
  • Rogue Squat Rack
  • Raptor Yoke
  • Rogue Bench
  • Cybex Bench
  • Hammer Strength Adjustable Bench $150 (paid $130)
Cardio
  • Row Erg
  • Bike Erg
  • Ski Erg
Strongman
  • Atlas Ball $100 (paid $125)
  • Atlas Stones $75 (paid $60)
  • Farmer Carry Handles $100 (paid $60)
  • Husafell Bag $50 (paid $40)
  • Metal Log $150 (paid $150)
  • Wooden Logs $40 (paid $20)
CrossFit
  • Medballs
  • Kettlebells
  • Pull-up Rig
  • Abmats
  • Bands
  • Jump Rope
  • Parallettes
  • Plyo Boxes $300 (paid $320)
  • Rings
  • Climbing Rope
  • Weighted Vest
  • Dead Balls $10 (paid $20)
Misc
  • Silencer Pads
  • Steel Mace $50 (paid $40)
  • Steel Clubs $30 (paid $40)
  • Box Squat $75 (paid $150)
  • Hip Extension $150 (paid $180)
  • Reverse Hyper
  • Torque Tank
  • York Squat Stands
  • Scott Preacher Curl
  • Center of Mass Bells
  • Stool
  • Chains
  • DC Blocks
  • The Answer Bench
  • BC Strength Hip Thrust Bench
  • Sit-up bench
  • Bosu Ball
  • Bulgarian bags
Grip
  • Grippers
  • Grip Implements

Highland Games Implements
  • 26 pound weight
  • 42 pound weight
  • 22 pound hammer
  • sheaf
  • sheaf fork




Tuesday, September 9, 2025

Lunges - Metcon

Tuesday, September 9, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Jog
Pendulum lunge
Lateral lunge
Glute bridge
90/90 hip rotation
Barbell warm-up for cleans
Shoulder warm-up on rig

Strength

Every 2:30 x 5 Sets
6 alternating front rack lunges (3/leg) – heavy
**During rest, explore some pull up skills and drills as time permits. 

Kip pull up linking reps
Butterfly action practice (strict butterfly circles)
Butterfly pull up practice
Etc. 

I built up from 45-55-65-75-75 pounds for step forward lunges and was keeping reasonable balance and form.  My glutes were very activated by the 5th set.

For practice I did small kips, mini strict butterfly circles and finally kipping partial pull-ups

Conditioning

RXConditioning
12:00 AMRAP:
4 Hang Power Cleans (185/125lb.)
8 step back lunge (50/35 each arm)
12 Pull-Ups
Goal: 5-6+ rounds
Intermediate: 135/95lb., 35/20lb. DB’s,  banded pull-ups
Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows

I scaled to a 75 pound bar; 2 x 10 lb DBs and ring rows.  I moved well and completed 6 + 1 rounds + reps.  My form fell apart on the hang power cleans, but the other movements were OK.

Monday, September 8, 2025

Bench Press - Metcon

Monday, September 8, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

Echo bike
PVC pass throughs
Push ups
Ring rows
Dead hang
Tempo bench press

Strength Superset

Every 2:30 x 4 sets
6-8 Bench Press @75-80%
Max Effort Ring Rows (8 reps minimum)

I did 4x8x115 pounds and Ring Rows with my heels ~3 inches forward of center.  Not a true max, but a good hard effort.

Conditioning

RXConditioning 
 Max reps in 5 rounds:
1:00 DB Bench Press (50/35s)
1:00 Knees to Elbows
1:00 Bike for Max Calories 
1:00 REST

Intermediate: 35/20lb. DB’s, Hanging knee raises
Baseline: 15/10lb.DB’s, lying leg raises

I scaled to 30 pound dumbbells and hanging knee raises

R1 - 20 presses - 18 HKR - 9 Cal
R2 - 15 presses - 18 HKR - 8 Cal
R3 - 15 presses - 17 HKR - 8 Cal
R4 - 15 presses - 15 HKR - 8 Cal
R5 - 15 presses - 15 HKR - 10 Cal

The presses for 1 minute seem kind of stupid, but a reasonable way to build volume.  The HKR were better and I worked 10 seconds on 10 seconds rest for 3 sets of 5-6 reps.  The echo bike continues to be my nemesis.  At a cadence of 51-53, I am at steady state, but creeping past 55 or approaching 60, I am struggling to hang on.  I need to work on this.


Sunday, September 7, 2025

Zercher - Pull-ups

Sunday, September 7, 2025

Garage Gym

1200

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Zercher

3x115
2x145
2x175
1x205
1x235 pounds

Pull-ups

EMOM

5x1 strict
5x1 kipping with slow lower

Travis Lift


135
225
315
405
475
525 pounds

This is about as heavy as I can manage.  The loading being in front of the body makes it tougher than the chain lifts.  My set up did not do my Texas Power Bar any favors.

Vertical Bar - One Bar - 2" Left Hand

45
90
115
130 pounds

Saturday, September 6, 2025

Double Unders - Metcon

Thursday, September 4, 2025

Westbound CrossFit (Coach Mat)

1630 (10 of us)

Warm Up

Rope skips
Banded good mornings
Hip down push-ups
Inch worm
Scorpion stretches


Skill/Capacity

AMRAP 3

Double Unders

I managed 49 reps which I was quite pleased with.  It was a lot of singles.  My best unbroken was 5 reps and I managed that a few times.  Good skill to work on.  

Conditioning

AMRAP 1 / Rest 1 x 7 rounds
45 Double Unders
Max Reps American KBS (70/35)

I scaled to single unders and 26 pound KBS and manged 16 reps each round except round 2 (15 reps) - Total = 111 reps

Cool Down

Body Work 

DB rear delt raise
DB lateral raise
Flutter kicks
Single leg deficit calf raises
Toe raises (leaning back to wall)

Thursday, September 4, 2025

Power Clean - Metcon

Wednesday, September 3, 2025

Westbound CrossFit (Coach Aaron)

1730 (11 of us)

Warm Up

Row
Barbell warm-up

Strength - Power Clean Primer

EMOM 6

2 touch-n-go power cleans starting at 55% of 1RM and building.

65
75
85
95
115
115

My power clean is likely close to 155 pounds, but I am not really good at cycling the barbell.  These felt smooth and snappy.

Conditioning

 Every 3:00 x 5 rounds:
 10 power cleans (135/95)
 16/12 cal row

I scaled to 75 pound power cleans and 9 calorie rows and this worked out really well.

Round times:

1:21
1:29
1:24
1:27
1:30 (score was the slowest round)


Tuesday, September 2, 2025

Bent Press


I finally got around to trying the Bent Press and it is every bit as difficult as I imagined.  There is a tremendous amount of hip, thoracic and shoulder mobility required to move away from a stationary weight.  Depending on how heavy it is, the amount of core strength goes up dramatically.

By contrast the Turkish Get Ups seems much, much easier, but the records are about the same.  Certainly more athletes have set Turkish Get Up records, than have set Bent Press records.

After a few token attempts and lots of stretching, I got some token reps in a 12 pounds and crossed another lift off of my list.

Front Squat - Metcon

Tuesday, September 2, 2025

Westbound CrossFit (Coach Bryn)

1200 (5 of us)

Warm Up

Air bike
Squat therapy
Med ball squats
Wall ball shots
Front Squat barbell warm-up

Strength

Every 2:30 x 5 sets:
 2 front squats @ 85–90%
 Tempo + drive through sticking point

I worked up from 145-155-165-175-185 pounds and moved well

Conditioning 

 AMRAP 11
 11 wall balls (20/14) (10/9ft.)
 7/5 cal bike
 5 burpee tuck jump (knees into chest is goal standard)
 
Goal: 4–5 rounds
Intermediate: 14/10 WB, Burpee + jump to knees above hips
 Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)

I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.

Saturday, August 30, 2025

BSAG Leg 8 - Q3 Postal

Saturday, August 30, 2025

Garage Gym (with Kim and Jarrod)

1000

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

BSAG Leg 8

Clean & Push Press - 115, 125 pounds
Clean & Jerk - 135, 145 pounds
Kneeling Curl - 55, 65, 75 pounds
Kneeling Curl x 4 = 65 x 4 = 260 pounds
Kneeling Curl Rampage = 44 x12 = 528 pounds

Q3 Postal

Crucifix - 40, 45 pounds
DB Cheat Curl, OH (LEFT) - 50, 62 pounds
Deadlift, OH (LEFT) - 185, 205 pounds

Friday, August 29, 2025

Conditioning

Friday, August 29, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike
Inch worms
Banded pull-aparts
Hollow rocks

Shoulder taps
Box HSPU
Wallball FS
Wallball shots

Conditioning

 EMOM x 18 (6 Rounds):
6 Wall-Facing HSPU 
15 DB Bench Press (50/35lb.)
15 Wall Balls (20/14 to 10/9’)

I scaled to knees on box HSPU; 25 pound DB bench press and 10 wall ball shots with 14# med ball.  I was moving well with roughly 20-30 seconds work and 30-40 seconds of rest/transition

Cool Down

Bodybuilding Finisher C (same as prior):
 3 Rounds (not for time):
10 Banded Bent row (standing on band for resistance)
10 Hammer Curls
15 DB Reverse fly’s 

I did 2 rounds with 15 pound hammer curls and 10x10 pound DB reverse fly's.  Felt good.

1 Mile Time Trial

Thursday, August 28, 2025

Westbound CrossFit (Coach Ryley)

1630 (5 of us)

Warm Up

400 meter jog
Glute bridges (both legs and singles)
Walking lunges
Lunge forward hip opener
High knees
Butt kicks
Calf stretch
Forward / backwards leg swings
Side / side leg swings
Tuck Jumps
Lunge jumps (split-squat jumps)

Dynamic Strides
2x100 building pace
stretch hamstrings
2x50 faster than race pace
quad stretch
4x100 race pace

Conditioning

1 mile run - 10:04

This is the fastest I have run a mile in years.  I will credit the thorough warm up and group camaraderie.  I went out steady with 2:30 at the 400 and 4:59 at the turn around.  My pace was not super steady, but was as fast as 8:30 per mile and as slow as 10:30 per mile. I was beyond thrilled.

Cool Down

3 rounds of core work
12 sit-ups (supposed to be weighted, I did them unweighted)
15 GHD hip extension

Squat - Pull-ups

Wednesday, August 27, 2025

Home Gym

1700

Back Squat

8x45
8x95
6x135
4x165
2x185
2x185
2x185

Pull-ups

10 x 1 (roughly every 60 to 90 seconds)

Monday, August 25, 2025

York Roundhead Journey

"Salesman Sample" novelty dumbbell

1-6 & 15-50

7-12

I purchased my first York Roundheads from a fellow about 45 minutes away for $2/pound.  I was then the proud owner of 20-20-25 pound dumbbells.  I was also bit by the vintage iron bug.  This was January 4, 2022.  That year I was fortunate to find a number of dumbbells locally and bought and traded on the Vintage Weightlifting Swap group page.

In 2023, I liquidated my heavies.  It was difficult to pair them up.  I was not using them and was tired of moving them around the gym.  The handle diameter leaves something to be desired as well.  I got a fair price and they found good homes.

In 2024, I took a break, but still managed to find some ROC-MO plates and also purchased some Nebula Dumbbells from the new Vintage Weights & Physical Culture group.

In 2025, I finally completed the 1-50 collection (hat tip Riker Johnson) and even added a "Salesman Sample" for $150.  I did not track this with equipment as it is not really equipment.  My 1-50 set is a mix of USA stamped and pre-USA stamped dumbbells.  The 15s and 30s are blues.

Between buying and selling the "net" cost of the set ended up at $182.  I also have $78 in extras (1-9-15-15-15).  Further, I have $282 in other vintage dumbbells (buns, globes, Nebula, Healthways; total 153 pounds).  Finally, I bought some smalls to use as awards $75 for 1-1-2-2-3-3.

I could still be tempted to buy some globes or unique dumbbells, but aside from flipping, my roundhead journey is completed.





HSPU - Metcon

Monday, August 25, 2025

Westbound CrossFit (Coach Loni)

1200 - 10 of us

Warm Up

Run
PVC around the worlds
PVC lunge Samson stretch
PVC lunge twist
HSPU warm-up
DB press warm-up

Strength

Every 1:30 x 5 Sets:
 Option A: 5–7 Deficit Strict HSPU (2-4" deficit)
 Option B: 6–8 Box Pike HSPU with deficit

I did 4 Box Pike (on knees) HSPU with 10 pound plates (1" deficit) for all 5 sets

Conditioning

RXConditioning:
 4 Rounds for Time:
 24 Single-Arm DB Push Press (12/arm @ 50/35)
 15 Box Jump overs (24/20)
 30 S.A. DB Front Rack Walking Lunges (15/leg, 50/35)
 Goal: Sub 13:00 | Cap: 16:00

I scaled to 20# DB push press, box step overs and unweighted walking lunges.  I finished in 14:54 and felt like I was moving well.  The walking lunges were the most time consuming movement for me.

Cool Down

Bodybuilding Finisher A:
 3 Rounds (not for time):
10 Tempo Incline DB Bench Press (21X1)
10 Bent-Over DB Rows
15 Banded Pull-Aparts

I just did 2 rounds of the bent over rows (1 arm) and banded pull aparts

45 Pound York Roundheads




The long lost 45s have finally been added to my York Roundhead collection.  Straight handles, tight heads, no USA stamp.  It was a long drive to Colorado Springs and back, but worth it.  The seller knew what he had but priced them fairly at $140 for the pair.

Sunday, August 24, 2025

King Kong Grip Session

Sunday, August 24, 2025

Basement Gym

1200

Grip Session

IronMind Hub

20
22.5
23.75
25
26.25 (R/L)
27.5

105 kg 25th in USA is 38.91 lb

Arm Assassin Thumb Blaster

30
40
45
50 (L)

No records

IronMind Little Big Horn

60
70
80
90
100 (L)

105 kg 25th in USA is 130.01 lb
122.5 lb last year

FBBC 2.25 Inch Crusher

100
110 (L)

105 kg 25th in USA is 186.89 lb
122.5 lb last year

Felt good to test these lifts again.  I need to get some training into rotation considering King Kong is only 8 weeks away.  I also want to play with my new grip toys.

Al Gerard Trap Bar?







Donald Seward listed the trap bar for $50 and I decided to make the trip to Castle Rock to pick it up.  The diamond shape had me suspecting it to an Al Gerard or knock off.

After doing some research on the early trap bars, there are a few things to look for.  
  • Collar (Donut) indicates John Wood, Smooth attachment indicates Al Gerard
  • Lathe hole at end
  • Smooth Sleeve

Original Al Gerard - Total Sleeve all the same, knurl does not go to end  of handle

John Wood - Sleeve has a "donut" on the end

It is obviously not 100% original as it was painted black at some point in its life.  Donald said he bought it 15-20 years ago used.

Most information I could find was on Vintage York Barbell Owners and Vintage Weights & Physical Culture.  There was a good article on Physical Culture Study.

Tuesday, August 19, 2025

Front Squat - Metcon

Tuesday, August 19, 2025

Westbound CrossFit (Coach Rachel)

1630 (9 of us)

Warm Up

Row
Walking lunges
Walking groin stretch
No push-up burpees
Front Squat warm-up

Strength

Every 2:30 x 5 Sets:
 3 Front Squats @ 85–90%
 Keep consistent form under load.

I built up from 95-115-135-155-155 pounds (~75% of 1RM)

Conditioning

RXConditioning:
 2 Rounds for Time:
 30 Wall Balls (20/14)
 20 Burpees Over Rower (lateral)
 15/12 Cal Row
 Rest 3:00 between rounds
 Score = combined working time
Goal: 3:00–4:00 per round
 Cap per round: 6:00

Intermediate:
20 Wall Balls
15 Step-over burpees
12/9 Cal Row

Baseline:
15 Wall Balls (lighter)
10 Step-back burpees
9/6 Cal Row

I scaled to 15 wall balls (10#), 12 step-over burpees and 9 calorie row finishing in 3:49 + 4:03 = 7:53 working time.

This was a good little mover and emphasized that I need to do more burpees.  Maybe I will have to do EMOM style 4 burpees per minute for 20 minutes type of deal?

GripBoard - RagingTrain Listing

  • *Iron mind large gripper holders.  3 of them for $15/each.  Have some scratches from grippers. - CONSIDERED 
  • *custom competition pickaxe by barrel strength.  $70. Used very little - NO INTEREST
  • *rock climber things (wall mountable) $10 - NO INTEREST, rock rings
  • Double Barrel (fbbc??) almost 4” wide total $25 - requested 9 hours after posting - GOT
  • *iron mind little big horn - I haven’t used it much.  But these rust very easily.  I’ve cleaned the surface rust off (vinegar) but there’s very light pitting on it. $60 - HAVE
  • 2” country crush (light blue frame) $60 - CONSIDERED
  • Dube cube (grip n bend in Canada) $45 - requested 9 hours after posting - SOLD
  • Half moon (griptopz?) $40 - requested 9 hours after posting - GOT
  • Horne top (griptopz) $40 - HAD
  • hub (griptopz) $25 - requested 9 hours after posting - SOLD
  • stub (griptopz) $25 - requested 9 hours after posting - SOLD
  • Griptopz loading pin w/lever top $40 - requested 9 hours after posting - GOT
  • *wrist wrench single (red strap) $35 - HAVE
  • *ball key pinch (I thought this had a mirror finish at one point?? Still very smooth) $20 - HAVE
  • *Wide shallow hub (not sure who made this) 5.25”x3/4” D. $25 - CONSIDERED
  • *Less wide shallow hub 4.25” W $25 - NO INTEREST
  • Dub hubs (barrel strength): one is 4” wide, and the other is 3” wide.  I only have one of the pin adapters that go in the bottom so I’d prefer to keep them together.  $65 takes both - CONSIDERED
  • flask $65 - HAVE
  • original trilobite system (Jared goguen?) two handles, 2x3” rollers, 2x2.5” rollers, 2x2” rollers $120 - CONSIDERED
The whole lot would have been $750.  Individual pricing came to $840. 

*Still available at 15 hours

I am not surprised the Dube Cube sold quickly.  They have not been produced in quite some time.  The trilobite system is a screaming deal as a full set from BSS would run $440.  The rest of the items were priced reasonably from 50-70% of retail.

I was excited to pick up the double barrel, moontop and loading pin with lever top.  I also wanted to buy the stub, hub and dube cube, but they were already spoken for.  These area  nice addition to my training arsenal.  They are also nice to have from a historical perspective.  These seem fabricated by David Horne.  Gods of Grip took over production of his designs.

FBBC Double Barrel, mis hubs

GripTopz

Trilobite System

Custom Pick Axe



Monday, August 18, 2025

Power Snatch - Double Isabelle

Monday, August 18, 2025

Westbound CrossFit (Coach Bryn)

1630 (10 of us)

Warm Up

PVC Pass Through
Squat
Lunge
Banded shoulder stretches
Jog
Barbell Primer

Strength

5x2 Power Snatch
Every 2:00 x 5 sets execute 2 power snatch, building in load to something that well surpasses the weight you plan to use for conditioning. 

I worked up from 65-75-85-95-95 pounds.

Time

Conditioning

 Double Isabel

 For Time:
 60 Power Snatches (135/95)
 Goal: 7:00–10:00 | Cap: 12:00
 Strategy: small sets early or steady singles—test both mental and physical capacity.
Intermediate: 115/75 or 95/65
Baseline: 65/45, 40 reps

I scaled this to 65 pounds and was moving well finishing in 10:53.


Tuesday, August 12, 2025

Front Squat - Metcon

Tuesday, August 12, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us) - including Mallory and new guy (Frank)

Warm Up

Row
Air Squats
Arm Circles
Samson Lunges
Glute Bridges
Wall Balls
Front Squat Warm up

Strength

Front Squat – Every 2:30 x 5 Sets:
 3 Reps @ ~85–90%

I scaled this aggressively to about 75% of 1RM (135-135-155-155-155)

Conditioning

RXConditioning:
 5 Rounds for Time:
 15 Wall Balls (20/14)
 12 Burpees Over Rower
 9/6 Cal Row
 Rest 2:00 between rounds
 Score = combined time

I went with 10 WBS at 14#, 4 Burpees over the rower, 9 Calories on the rower

Round 1 - 0:00 - 2:03 (2:03)
Round 2 - 4:03 - 6:05 (2:02)
Round 3 - 8:05 - 10:14 (2:09)
Round 4 - 12:14 - 14:23 (2:09)
Round 4 - 16:23 - 18:36 (2:13)

Felt really good about the effort and the consistent splits.  I was just looking for a good mover and was able to accomplish that.

Skipped the Cool Down

Sunday, August 10, 2025

Track Workout

Sunday, August 10, 2025

D'Evelyn Track

1700

Track Workout

1200 meter warm-up
8x100 meters (IN 0:30 ON 2:00) - Running the straights, walking the curves

1.75 miles in 25 minutes

Saturday, August 9, 2025

Lot of Small Items

  • Medium Belt - $5 - SELL
  • Small Belt - $5  - SELL
  • Farrell's 14 oz gloves - $0 - SELL - Sold (Danny Gibbons, Facebook Marketplace) $10
  • Suten Sub Mitt - $0 - SELL - Sold (Danny Gibbons, Facebook Marketplace) $5
  • (4) 2.5 kg collars - $20/pair - SELL - (Sold 1 pair to Marc Brotherson, Facebook Marketplace) $15
  • Reebok 1.5 pound walking weights - $5 - KEEP
  • ProSpirit 5 pound hand weights - $5 - SELL
  • (2) Standard Spring Collars - $0 - TRASH
  • (1) Standard Screw lock collars - $0 - TRASH
  • (2) Oly Screw Lock Collars - $10 - KEEP
  • Unbranded 1.5 pound walking weights - $5 - KEEP
  • Cable Attachment Handle - $5 - KEEP
  • Jump Rope - $0 - TRASH - Sold (Danny Gibbons, Facebook Marketplace) $0
  • COC Sport Gripper - $10 - KEEP
I purchased this gallimaufry for $20 because I thought I saw two grippers.  While the items themselves are not all useful, they are certainly worth the $20 paid.  I will likely keep the belts, hand weights, gripper and screw lock collars.

I may try to sell some of the rest including the spin lock collars and kickboxing items.  It will be a pain in the ass, but I should recoup my money and get the items out of the house.

Tuesday, August 5, 2025

Metcon

Tuesday, August 5, 2025

Westbound CrossFit (Coach Rachel)

1630 (12 of us)

Warm Up

Play 6 frames of “Row-ling”

10 step overs
10 light Single arm KB or DB Deadlifts (10 each)
5 Hip down push ups
3 Burpee
2 rounds

Movement specific prep

Conditioning

Partner You-Go-I-Go
For Time:
80/60 Echo Bike Calories (alternating every 10 calories)
60 Dumbbell Box Step Overs (24"/20" box, 50/35# per hand)
80/60 Row Calories (alternating every 10 calories)
60 Dumbbell Deadlifts (50/35# each hand)
30 Synchronized Burpees Over Dumbbells

Intermediate:
80 Echo Bike Calories (alternating every 10 calories)
60 Dumbbell Box Step Overs (24"/20" box, 35/20# per hand)
80 Row Calories (alternating every 10 calories)
60 Dumbbell Deadlifts (35/20# each hand)
30 Synchronized Burpees Over Dumbbells

Baseline:
For Time:
40 Echo Bike Calories (alternating every 10 calories)
60 Dumbbell Box Step Overs (10/6" box, unweighted)
40 Row Calories (alternating every 10 calories)
60 Dumbbell Deadlifts (15/10# each hand)
30 Synchronized Burpees Over Dumbbells

Diya joined me and we scaled to:

50 Echo Bike Calories
50 Dumbbell Box Step Overs (20" box, 20# dumbbell)
50 Row Calories
50 Dumbbell Deadlifts (20# each hand)
15 Synchronized Burpees Over Dumbbells

We finished in around 19 minutes.  I wasn't keeping too close an eye on the clock.  She was moving really well except for the Echo Bike and Rower.  

Cool Down

3 sets of max strict pull-ups

Diya did 10 with a green band, 5 with purple band and then 5 assisted.

I did 2 unassisted and then 3 and 3 assisted.

Metcon

Monday, August 4, 2025

Westbound CrossFit

1630

Warm Up

100m Run
10 jumping jacks
100m Run
10 Lunges
100m Run
10 Sit ups
100m Run
10 Air Squats

Squat therapy: 10 total reps lead by coach, have a medball for each pairing 

5 medball front squat
5 wallballs
3 rounds for practice and feedback

Standards for the sit ups and wallballs, GO!

Conditioning

20:00 Partner AMRAP
Partner 1: 200m Run
Partner 2: 10 GHD Sit Up (15 Ab-Mat) + Max Wall Balls (20/14#) while Partner 1 is running

Score: Total Wall Balls
Switch: Each time the runner returns

Intermediate:
Partner 1: 200m Run
Partner 2: 10 Sit Up + Max Wall Balls (14/10#) while Partner 1 is running

Baseline:
Partner 1: 100m Run
Partner 2: 5 Sit Up + Air Squat

I did 100 meter runs & 10 Abmat Sit-ups & 10# WBS.  My partner did 250 meter rows + 10 sit-ups & 20# WBS.

I managed 92 reps.  Mostly sets of 10, with a set of 12 on the third round.  My runs were just over a minute.

CrossFit Games - Strongman Equipment

Robin Tullercash of Backcountry CrossFit had a plethora of equipment that she was parting with for free or heavily off of retail.  


Free Pig.  After hearing Matt Frasier's interview from his first game, I had to pull on this, but could not even break it off the ground.  It is an absolute beast.  Heading to Alpine CrossFit.


$30 Plyo boxes




 

Rogue Slugs (300# and 225# for $150 each)


Rogue 4-person Worm ($280)



200# Soft Stones - $50 each


Atlas stones (relatively light), make an offer



I was there for the Strongman Logs (66 pounds and 33 pounds) which were make an offer.  I offered $20 for the heavier one and she let me take both for that price.

I did not realize how big Backcountry CrossFit was.  All of this stuff was stored in the basement with other odds and ends.  I assume they may need to clear out the space for there lease or are planning to turn the space into something else.




 






Saturday, August 2, 2025

Clark's Gym Record Day

Saturday, August 2, 2025

Garage Gym

1000

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Continental to Chest

155-165

Continental Snatch

95-105-115

Reflex Clean & Jerk

135

Reflex Clean & Push Press

135-145

Goerner Stroll

270

Half Gardner

33-44-50

Holdout Raised

25-30-33

Cyr Press

50-62-67 (No record - Current record is 84)

Attempting these lifts ticked off another 6 lifts that I had not previously attempted taking my total from 156 to 162 (of 196).  Not sure when my next all-round session will be, but I do have a few more relatively easy lifts to pick off.

Friday, August 1, 2025

Conditioning

Friday, August 1, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us)

Warm Up

Run
Rope skips
Lunge with twist
Wall Walk
Handstand holds
Handstand shoulder taps
Scap push-ups
Banded shoulder stretches
Double unders

Conditioning

6 Rounds for time:
6 Strict Wall-Facing HSPU
54 Double Unders
18 V-ups
30 sec rest

I scaled to knees on box HSPU, 72 single unders per round and 18 knee ups.  Substantially unbroken except for the knee ups.

Round 1 - 0:00 - 2:03 (2:03)
Round 2 - 2:33 - 4:58 (2:25)
Round 3 - 5:28 - 8:08 (2:40)
Round 4 - 8:37 - 11:25 (2:48)
Round 5 - 11:55 - 14:39 (2:44)
Round 6 - 15:09 - 17:55 (2:46)

I came out a little hot, but was otherwise pretty consistent.

Cool Down

Banded pull aparts
Banded clam shells

Andy Goddard Memorial

Thursday, July 31, 2025

Garage Gym

1800

Age:  54 (DOB June 5, 1971)
Weight:  209.6 pounds (100kg weight class)
Officiated by Nisha Gupta

Warm Up

Reverse Hyper
Crossover Symmetry
Barbell Prep

Clean & Jerk, One Arm - Right

70
75
80 miss

Clean & Push Press

125
135

Pullover & Push Press

115
125 PR!

Straddle Deadlift

295
315
325 PR!

None of the lifts were US records.  Only having one official, none of the lifts would qualify for world records.


Thursday, July 31, 2025

Risk Adjusted Returns

What the heck does this have to do with training?  Risk Adjusted Returns is a term taken from finance that allows an investor to compare returns to volatility.  Less volatile investments would generate lower returns than high volatility investments.

The Sortino ratio is a risk-adjusted performance measure that focuses on downside risk, differentiating harmful volatility from total volatility.

The Sharpe ratio by contracts only looks at total standard deviation.

This concept was brought up by Brian Kichton (Strongman, Internal Market Consultant) during EliteFTS Table Talk #359.

For the competitive athlete, this is essentially saying what gives me the best performance on the platform while minimizing the negative downside risk of getting hurt in training.  What is the benefit of an extra training session, extra sets, extra reps relative to my performance in competition.  

One input that was not brought up during the episode was Minimum Acceptable Return (MAR).  For the professional athlete, the MAR may be a podium spot.  For a weekend warrior like myself, the MAR may be finishing the event or not getting hurt during the event.

When I look at my competitive calendar for the year, I started the year with Hyrox and focused on my weaknesses.  Getting used to competing for 2 hours was more important than shaving seconds off of my ski erg or row erg splits.  This forced a tough decision on deciding to abandon the Wellington Swim-Run Challenge.  I was not ready for the 3 laps of 0.3 mile swim and 1.7K runs.  The downside deviation of failure during the third swim could be catastrophic and the extra training sessions to be successful could not be squeezed into the next three weeks.

When I look at individual training sessions, this is very different.  Heading out for a mile run or even walk in the evening packs a great benefit for minimal risk.

Wednesday, July 30, 2025

Bodybuilding

Wednesday, July 30, 2025

CDOT Fitness Center

1200

Warm-up with 5 min walk on Treadmill

DB Bench Press

12x60
8x90
6x120
6x120
6x120

Lat Pulldown

4x8 @75, 85, 95, 105

Calf Extension

3x20

Triceps Push-down

3x8

Sit-ups

5x8 EMOM

35 minutes total workout

Monday, July 28, 2025

HSPU - Metcon

Monday, July 28, 2025

Westbound CrossFit (Coach Bryn)

1630 (8 of us)

Warm Up

Cossack Squats
Scap Push-ups
Air Squats
Sampson Stretch

HSPU prep

HSPU

Every 1:00 x 5 Sets:
6–8 Strict HSPU or progression
Every 1:00 x 5 sets
8-12 Strict HSPU of an easier version for more muscle stamina

First 5 minutes - 3 reps with slow negative - feet on 20 inch box
Last 5 minutes - 6 reps with knees on 20 inch box

Conditioning

For Time:
400m Run
80 S.A. Dumbbell Push Press (50/35) (40 each side)
60 Wall Balls (20/14) (10/9ft.)
400m Run
40 S.A. DB Push Press (50/35lb.) (20 each side)
40 Wall balls (20/14lb.) (10/9ft.)

I scaled to 
60 SA DB PP 20#
30 WBS 10#
30 SA DB PP 20#
20 WBS 10#

With this aggressive scaling I was able to finish in 13:02 and was quite pleased with the effort.

OWS Bear Creek Lake

Monday, July 28, 2025

Bear Creek Lake

1100

Swim

525 meters
275 meters
--
800 meters total (22 minutes)

Wore buoyancy shorts and used paddles.  Moved well, but got a little winded and opted to rest after two laps.

Sunday, July 27, 2025

Gym Clean Out

Time to get rid of some items:


Standard EZ-Curl Bar - Sold for $10 within a couple of hours (7/27/2025)


Olympic EZ-Curl Bar (CAP) - Sold for $20 within a couple of hours (7/27/2025)


Sled (Rage Fitness) - Listed for $25 (7/27/2025)


Dinnie Trainer (Cerberus) - Listed for $150 (7/27/2025)

I also moved some things around to give myself more space.  I put the crash cushions and The Answer pad in storage in the garage.  It is still not too hard to get to, but it is out of the way.

By the same token, I moved some grip equipment around so that I could start training for King Kong.

BSAG Leg 7

Sunday, July 27, 2025

Garage Gym

1200

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

Snatch

95
110
115

Kneeling Cleen

95
115
120

DumbbellZ Press

70
90
100

Dumbbellz Press (4)

4x90 = 360

Dumbbellz Press (Rampage)

10x70 = 700