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.

Hang Power Clean - Metcon

Friday, October 17, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run

Hamstring sweeps

Walk on toes

Walk on heels

Jump rope

Speed steps

Hang clean pull

Hang muscle clean

Hang power clean

Strength/Skill

Every minute on the minute x 8

3 Hang Power Clean

Building each minute to moderately heavy load.

I worked up from 95-100-105-110-115-115-115-115.  On the minute felt fast and I was not recovered for the next set.

Conditioning

Hang power clean

21-15-9-15-21

(95/65lb.)

Double Under

42-30-18-30-42

For time. 

Goal: Sub 9

Cap: 12 minutes 

Intermediate: 75/55lb., 1/2 double unders

Baseline: 45/35lb., single unders

I scaled to 45 pounds and did 1.5x single unders (63-45-27-45-63) and finished in 6:50.  I would have struggled with a heavier load (my forearms are still shot), but I could have done 2x single unders

Cool Down

Single leg calf raises

Wall leaning toe raises

Alamosa Rec Center

Thursday, October 16, 2025

Alamosa Family Recreation Center

0730

Warm Up

5 laps (~0.5 miles) on indoor track

Hip Hammy Flow

General Strength

Back Squat on Hoist Machine

Dumbbell Incline Bench Press

Assisted Dips

Sit-ups

45 minutes total workout

The Alamosa Rec Center is a nice facility with an indoor track, cardio machines, heavy bags, mats, and a reasonable strength area with mostly machines and very few free weights.  They do have a couple of barbells and bumper plates along with dumbbells that go up to 100 pounds.  The $5 daily drop in rate is a great deal.  They also seem to have a lot of seasonal programs.

Ring Muscle Up - Deadlift

Tuesday, October 14, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

Run

Jumping jack

Seal jack

Ground to overhead (no weight)

Inchworm

Step back lunge

Prong A, Y, snow angel

Ring muscle up warm-up

Deadlift - build to starting weight

Ring Muscle Up Technique

Tip from Julio - Rock forward rock back, raise legs and look up and then pop hips to ultimately transition onto rings.

Metcon 

5-4-3-2-1-2-3-4-5

Ring muscle up

Deadlift (365/255lb.)

For time. 

Goal: Sub 8:00

Cap: 15:00

Intermediate: 225/155lb., 3 Ring muscle ups each round or jumping ring muscle ups

Baseline: 95/65lb., 5 push up + 5 ring row each round. 

I scaled to RMU transitions and 275 pound deadlifts.  I finished in 13:54.  The deadlifts were a real grind and a lot of volume with 29 reps at 80% of 1RM.  The RMU were kind of useless as my form really broke down when fatigued.

Chipper

Monday, October 13, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Row

Inch worm

Hollow rock

Step up

Kettlebell swings

Conditioning

1k Row

________

100 Burpee

100 KB Swing (American) (53/35lb.)

100 V Up

100 Step up (24/20’)

For time. 

Goal: Sub 22:00

Cap: 30:00

Intermediate: 35/30lb. KB, Lower box. Consider reduction in volume from 100 to 75 of each.

Baseline: 50 reps of each movement prescribed as well as 500m Row. 25/15lb. KB, Beginner Jack knife for V-Up

I scaled to 26# KB, Jack knifes (back on ground v-up with one leg) and 20" step ups.  I treated this as an AMRAP 30 and was thrilled to finish 70 reps of each movement in 31:04.

The row took me 5 minutes and then each round of 10 was taking me around 3:30.

King Kong Grip Session

Sunday, October 12, 2025

Basement Gym

1700

2.25" Crusher

85

110

115 (L)

117.5 (L)

Hub

25

30

32.5

35 (R)

1-5/8" Thumb Blaster

40

50

55 (L)

57.5 (L)

Little Big Horn

85

95

100 (L)

102.5

100 (L)

Massenomics Stall mat

95 (2H)

3.5" Dumbbell Handle

Photo pending

Chalk this up to the ultimate uni-tasker.  However, I wanted to treat myself after IAWA Worlds and this is one of the few all-round weightlifting items I can buy off the shelf that I do not have.

Once it arrives, I will be able to execute the dumbbell walk.

L-sit - Metcon

Friday, October 10, 2025

Westbound CrossFit (Coach Ryley)

1730 (3 of us)

Warm Up

200 meter run

Superman hold

Hollow rocks

Strict sit - feet raises

Dead hang

Kip Swings

Kip + Hip Drive

Jumping muscle ups

Core Work

Accumulate 1:30 of L-Sit on paralletes (box, floor, DB’s, KB’s)

3x5-10 Back extensions on GHD

*Break up the L-sit for quality development and between sets work in on GHD. 

On the 12 minute clock, I accumulated a little over 60 seconds on a tuck hold from 30 inch box.  I would do 2x5 second holds, then 3-4 back extensions, rest and repeat.

Conditioning

10-8-6-4-2

Bar muscle up

20-16-12-8-4

Box jump over (30/24’)

V-Up

For Time.

Goal Time: Sub 10

Time Cap: 12:00

Intermediate: Reduced reps of BMU/ Banded or jumping BMU, 24/20’ box

Baseline: Banded pull up + Push Up, plate jumps, Beginner jack knife

This was actually the most fun I have had with the programming in quite some time.

Jumping bar muscle ups are typically done from head height, but I had to be elevated to nipple height, but I was then able to execute them.  I scaled the reps to 5-4-3-2-1.

Box jump overs were great at 24".  I scaled the reps to 10-8-6-4-2 and was able to keep a steady pace.

V-ups kind of sucked.  I went with single leg raises and kept the 20-16-12-8-4 rep scheme.

I finished the scaled load in 9:58, but then tacked on another "round" at 2-2-4 reps to finish in 11:29

IAWA World Championship

Banner

Meeting Jack Shanks

Clean & Push Press

Pullover & Press

Straddle Deadlift

One Arm Clean & Jerk

Clean & Push Press

2" Vertical Bar

Zercher

Fun in the Stones "Garden"

Very Impressive Team Lift (Dolores and June)

I had the opportunity to travel to Belfast for the 2025 IAWA World Championship.  It was well attended:

1. Ruby Meakin - NI - Junior
2. Leo Moss - ENG - Junior
3. Emily Haydock - ENG - Junior
4. George Dutton - ENG - Junior
5. Beata Banas - ENG (attended last year)
6. Paul Barette - ENG (attended last year)
7. Chloe Brennan - ENG (attended last year)
8. Steve Sherwood - ENG (attended last year)
9. Brandon Hazell-Hyland - ENG (attended last year)
10. Denny Habecker - USA (attended last year)
11. Natalie Voce - ENG (attended last year)
12. David Angove - ENG (attended last year)
13. Dolores McGuckin - NI - Incredibly strong powerlifter
14. Sam Bonar - ENG (attended last year)
15. Stanley Hamilton - NI - Grip sport athlete
16. Joshua Davidson - ENG (attended last year)
17. Sanjiv Gupta - USA (attended last year) 17th/22
18. Steve Moss - ENG - Nice guy, did not talk to much
19. Amy Robertson - ENG - Fun lifter, new to all-round
20. Paul Hallam - ENG (attended last year)
21. Mark Haydock - ENG (attended last year)
22. Matt Jones - ENG (attended last year)

14 of 22 were return lifters, 8 were new.  31 had originally signed up, but could not attend for various reasons.

Resurgence Training Center was a first class facility and an excellent host.  I actually bought a sweatshirt just to throw them some business.  They support everyone from Strongman, Powerlifters, Olympic Lifters and Bodybuilders.

Day 1 - weighed in at 94 kg - milled about chatting with other athletes, lunch at food truck (Chicken and Pork Gyro)

One Hand C&J (Right) - 3 for 3 (30, 32.5, 35kg) - PR, beat my existing record by 2 pounds, National Record

Clean & Push Press - 3 for 3 (50, 55, 62.5kg)

Pullover & Press - 3 for 3 (50, 60, 70kg) - PR, crushed my existing record of 115 pounds, National Record

Straddle DL - 3 for 3 (135, 150, 155kg) - PR

Day 2 - did not weigh in, snacks (Clif Bars and Larabar)

Continental Snatch - 2 for 3 (45, 47.5, 55kg), called for press out

Vertical Bar 2 Inch (Left) - 2 for 3 (60, 70, 80kg) - PR!, National Record, but not done with USAWA specific 18 inch length, did not hold until down command

Zercher - 3 for 3 (90, 100, 110kg)

On both days I officiated during session 1 (women), chatted and warmed up during session 2 (lower bodyweight men) and lifted in session 3 (higher bodyweight men).  I forgot my officials shirt, but was otherwise well prepared.  I was comfortable and warmed up well.  I was warming up too early and would have benefited by starting to warm up during the 15 minutes between sessions.  Competition moved fast with 2 platforms and a generous warm up area.  We started at 10 AM both days and were finished by 4:30 PM day 1 and 3 PM day 2.  This included not only competition lifts, but also 4th attempts for records and record sessions both days.

Stevie Shanks and his family were great hosts.  Simon Truesdale and Michael Wilson did a great job loading.

Net Costs

• $200 - Flights (plus points)
• $500 - Ground transportation (rental car, gas, taxi)
• $700 - Lodging (Moxy, Lurgan, Metro)
• $300 - Dining (including banquet)
• $50 - Meet Entry
• $1,100 - Site-Seeing / Misc

Reviewing my travel costs the past three years:

2023 Nationals, Columbia - $560 (drove)

2024 Nationals, Columbia - $1000 (flight, rental car)

2024 Worlds, Eastbourne - $1250

2025 Nationals, Albany - $1800 (Sanjiv, Diya, Nisha)

2025 Worlds, Belfast - $2,850 (Sanjiv, Ratna)

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.

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

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

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. $$$$**

A 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

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

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

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

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)

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

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.

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

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.

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.

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

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)

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)

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.

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

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)

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.

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.