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
3. Titan Fitness Multigrip Bar - Paid $75; Retail $225; listed for $100
4. Schisler Deep Dish Plates - Paid $120; Vintage; listed for $135
5. Olympic Spin Lock Collars - Paid $5; Retail $40; listed for $15
6. Boxing Gloves and Under Mitts - Paid $5; Retail $40; listed for $15

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.

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

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.

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

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

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
• 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.

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.

 

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.

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.

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.

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

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.

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

Deadlift - Metcon

Friday, July 25, 2026

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Plank shoulder taps

Scap push-ups

Wall hold

Deadlift warm-up

Test Round

Strength

Every 2 min for 5 sets - 3 touch and go deadlifts building in load to a heavy 3

155

185

195

195

195

Conditioning

AMRAP 18

6 strict deficit HSPU

9 deadlift (275/195)

18 lateral bar jump overs

1 minute rest

Scaled to box pike push-ups and 135 pound deadlifts.  I managed 6 rounds + 11 reps and felt like I was moving well.  HSPU were unbroken.  Deadlifts were 6/3 then 5/4.  Lateral bar jump overs was kind of fun.  Started with 2-2-2-2-2-2-2-2-2 and then went to 4-4-4-4-2.

Metcon

Thursday, July 24, 2025

Westbound CrossFit (Coach Bryn)

1730 (7 of us)

Warm Up

No Push Burpees

Pass Throughs

Scap Pull-ups

Kip Swings

Step Overs

Conditioning

6 rounds of: 

1:00 stations for max reps

Cal Bike

DB Box Step-Overs (50/35) (24/20’)

Bar muscle up

*Score is total accumulation of reps.

I scaled this to 15# DB at 20" and Jumping Pull-ups and managed 164 reps.  It was a good mover, but I did not pace well for an 18 minute effort

Round 1 - 9+10+12 = 31

Round 2 - 9+10+12 = 31

Round 3 - 8+10+12 = 30

Round 4 - 6+8+10 = 24

Round 5 - 6+8+10 = 24

Round 6 - 6+8+10 = 24

Cool Down

Half Kneeling Rotations

Side Plank Rotations

Bench Press - EMOM

Wednesday, July 23, 2025

Genesis Health Club

1800

Warm Up

Row Erg - 1000 meters

Ski Erg - 1000 meters

Bench Press

10x45

8x95

6x115

5x135

5x135

5x135

4x135

EMOM

8 Rounds

Every 90 seconds

1 pull-up

10 walking lunges

Ran into Will at the gym and then at Cosentino's Market when I was grabbing a sandwich

Squat - Metcon

Tuesday, July 22, 2025

Genesis Health Club (KC Power and Light District)

1745

Warm Up

Row Erg - 1000 meters (5 min)

Ski Erg - 1000 meters (5 min)

Hip Hammy Flow

Squat

8x50

8x100

5x140

3x160

3x190

First time lifting with the 50 pound Titan Yukon Bar (Duffalo equivalent)

Metcon

5 Rounds

180 meter sled push

10 push-ups

88 pound sled loaded with 135 for the first two rounds and then dropped to 90 for the last three rounds.  For each round started with sled, rested until 2:00, did 10 unbroken push-ups, rested until 3:00 and repeat.

This was a tough workout with the sled taking around 60 seconds and the push-ups taking around 15 seconds.  I was cooked.

Genesis Health Clubs is a really nice facility with cardio equipment, machines, class studios, personal training area, open area for interval training, lots of free weights including several racks and deadlift platforms.  I was surprised to the the Yukon Bar and Kabuki Transformer Bar.

Will was a nice guy and hooked me up with a 3-day membership despite not being a local resident.

USAWA Nationals

Saturday, July 19, 2025

Buffville Gym (Albany)

0730-2000

Hackenschmidt Floor Press

160

175

190

Dinnie Lift

330

380

405

Saxon Deadlift

78

88

103

Dumbbell to Shoulder

96

116

126

Swim-Run

I have continued to debate signing up for the Wellington Swim Run Challenge.  To help my decision, I finally went out to Bear Creek Lake to attempt a swim run.  

The Gear:

Orca Aesir Flex Swimrun Wetsuit - First Swim

Finis Pull Buoy

Strokemaker #1 Small Paddles

Saucony Guide 13 - Blackout

Latex Swim Cap

Zoggs Predator Titanium Goggles

The Workout:

300 meter swim (7:00)

400 meter run (4:00)

300 meter swim (7:30)

900 meter run (9:00)

27 minutes for a couple of swim legs and a couple of run legs.  I felt comfortable with the gear and carried everything during the run sections.  I would like to set up the pull buoy and maybe even the paddles with some shock cord to prevent dropping them, etc.

Overall, I felt good, but was walking quite a bit during the "run" sections initially to get my heart rate steady after the swim and then to calm my heart rate before getting back in the water.  I have not trained with paddles or a buoy in years, but it was not too bad.  I had to adjust my stroke a little and really squeeze to keep the pull buoy in place.  Dragging the shoes was a non-issue as I do not have a very strong swim kick.

The Wellington Course will be

500 meters

1.7 K

500 meters

1.7 K

500 meters

1.7 K

Scaling up the swims, I can expect 12 minutes for each of the swim sections - Probably around 36 minutes.  I think I can speed up the runs a bit, but am still planning on 40 minutes for 5K.  1:15-1:20 seems to be a reasonable goal.

I plan to register after getting back from Kansas City.  It is $96.41 ($90 registration + $6.41 movemint fee).

Last year 3 women finished between 57 and 76 minutes.  7 men finished between 44 and 67 minutes.  There was a DNF (not sure of circumstances).

HSPU - Metcon

Monday, July 14, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Air Squat

PVC Pass Through

Handstand Prep

Skill Test

1 attempt at Max Strict Handstand Push-ups

I scaled to (3) abmats and managed 2 reps

Conditioning

18-Minute AMRAP:

16 Alternating Dumbbell Snatches (50/35)

12 Toes-to-Bar

200m Run

I scaled to 25 lb DB, sit-ups and 150m runs and finished 6 Rounds + 3 Reps.  This was perfect as it allowed me to keep moving and give the devil its due on each movement.

Cool Down

Banded Pull Aparts

Banded external rotation (best with 10 lb Crossover Symmetry)

Cat Cow

Nancy

Friday, July 11th, 2025

Westbound CrossFit (Coach Riley)

1200 (6 of us)

Warm Up

Air Squats (narrow stance, wide stance)

Pass Throughs

Jog

OHS Prep

Nancy

RX Conditioning:

“Nancy”

 5 Rounds For Time:

400m Run

15 Overhead Squats (95/65)

Goal: Sub 18:00 | Cap: 22:00

Intermediate:

 65/45 lbs, partial depth OHS or front squat

Baseline:

 PVC OHS or Goblet Squat, 200m Run

I scaled this to 400m Run and PVC OHS and finished in 21:26.  I was moving well, but the runs were certainly a grind.  If I repeated, I would opt for 300 meter runs and light barbell OHS.

Cool Down

2 Rounds:

10 Banded Lat Pull-Downs

15 Banded Pull-Aparts

10 GHD Hip Extensions

$100 Rogue Bar??

 

Ashley Mahan listed this Rogue Barbell for $100 along with several other items.  York Legacy plates (185# for $200), Everyday Essential Bumpers (90# for $50), Bench, Bike and a few other items.  I wanted the bar regardless, but I was extremely interested in the markings on the barbell.  Either it was a custom butterfly or the AGGRO angry face logo.

I contacted the seller within 8 minutes of listing and had dibs if I could pick up tonight.  I replied from the car that I was on my way.  Arriving, they were cleaning house and everything else was sold except for the inspire rack.  It was confirmed as an AGGRO bar and felt great in hand.  I checked the logo and it is 2X AGGRO bar that retails for $510.  20 cents on the dollar is a screaming deal and I am beyond excited to add this to my barbell line up.