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

Monday, May 26, 2025

Conditioning

Monday, May 26, 2025

Garage Gym

1100

Warm Up

Jumping Jacks
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Conditioning

3 Rounds

Every 6:30

4 Burpee Box Jumps (20")
12 Alt DB Snatch (35#)
400m Run

This was a nice little mover for me.  I was finishing the rounds in around 5 min and had 90 seconds to recover between rounds.  Interval time was set during the first round and then I was able to stick to it.

Programming inspired by Vintage CrossFit 5/24/025 which called for row, alt db snatch and bbj.

Sunday, May 25, 2025

BSAG Leg 5

Sunday, May 25, 2025

Garage Gym

1300

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

BSAG Leg 5

Body Weight:  211 pounds (100kg class)

PRESS behind Neck - 85 pounds

65
85
95

CLEEN/JERK Behind Neck - 135 pounds

95
115
135

DEAD PULL - 315 pounds

305
315

Reverse Grip PRESS x 4 = 45 pounds x 4 = 180 pounds

Token attempt

Reverse Grip PRESS RAMPAGE = 45 pounds x 12 = 540 pounds

Token attempt

This took about an hour.  Press behind neck was tough.  C&J was OK and not much off my regular C&J.  Deadlift was fine, but after maxing out a couple of weeks ago, I was in no mood to go heavy.  Reverse Grip Press was awkward, but I did put up some token numbers.

Saturday, May 24, 2025

1100 Yard Pool Swim

Saturday, May 24, 2025

Carmody Rec Center

1100

Pool Swim

1x800 FR
1x100 BA
1x200 BR
--
1100 yards total (33 minutes)

Thursday, May 22, 2025

York Dumbbell Scoops

Pair of 60s listed last night for $130.  I contacted seller (Coby Hurst-Sneh, Denver) within 2 minutes.  Dumbbells were delisted within 30 minutes

Pair of 40s listed for $65 and 30s listed for $50.  Made plans to meet the seller (Austin Rider, Aurora), but within 15 minutes another buyer offered double.  $230 for 140 pounds of dumbbells is a high side price, but certainly within reason if somebody is starting a collection.

Universal Weight Plates


These 35s get me one step closer to a full set of Universal weight plates.
  • 100s - NA (I have no intention of buying these, even if my next door neighbor was selling them for $0.50/pound
  • 45s - 1/19/2022 - $120
  • 35s - 5/21/2025 - $80
  • 25s - 10/2/2023 - $50
  • 10s - 10/2/2023 - $20
  • 5s - 9/28/2023 - $30
  • 2.5s - TBD
The 5s were via Vintage Weightlifting Swap, the rest were sourced locally.

I have been pretty successful putting together sets.
  • York - Full
  • Iron Grip - Full
  • Rep Fitness - Full
  • Intek - Need 5-5-2.5-2.5




Monday, May 19, 2025

Ego Lifting and Conditioning

I put together a couple of entries for the 2025 Snap City Open.

First was Double Clean & Press that my daughter and I were pretty excited about.  The original inspiration was a Tom & Jerry cartoon and after a a few warm ups and epic fails, take 8 delivered:


Second was a Dumbbell Clean & Press with Teeth Lift inspired by Khalil Oghab the Iranian Strongman of Gerry Cottle's Circus.


Finally, I ended with some conditioning.

EMOM 12
Station 1 - 1 pull up + 5 push ups
Station 2 - 30 rope skips
Station 3 - 10 KBS (35#)

Nice little mover with roughly 1:1 work to rest ratio.

Thursday, May 15, 2025

Challenges

1 Mile Farmer's Walk Conditioning - Walk 1 mile holding 15 dumbbells/plates/etc.  Every time you set down the plates, run a lap.  Abbey Walk of Faith

The Cycle with a blob

The Bandit Challenge - 1 Mile Run, 1 Rep Max Front Squat, Max Repetition Chin Up

Deka.Atlas

20 Barbell Thruster - 95/65
20 Burpee Over Bar
20 Surrender Lunge - 50/35 (one DB)
20 Dumbbell Ground to Overhead - 50/35 (one DB)
40 Meters Dumbbell Bear Crawl - 50/45
20 Sit-up - 35/20 (one DB)
60 Meters Farmer's Carry - 100/70 per hand
20 Dumbbell Shoulder To Overhead Press - 50/35 per hand
100 Jump Rope Single Under
100 Meters Atlas Shoulder Carry - 100/70

CrossFit Workouts - SQT and Helen

Sunday, May 11, 2025

Grip Board - Adam Juncker

I have been a happy customer of Adam Juncker custom equipment and he added a few more goodies to the grip board selling page.

First is a tapered handle on a BSS Trilobite Frame.  Originally priced at $125 shipped.  Dropped to $100 shipped.






Next piece is even more interesting.  It is a custom 2x5 Saxon Bar with collars.  Weight is 34.5 pounds empty.  He is only asking $100 and his shipping estimate is $145 from his location in Indiana to L.A. was $145.  The price is certainly right.  The big question is do I need another heavy grip implement.  I rarely use my 3x4 Saxon bar.  When I purchased the Sorinex 3x4 it was $205 (less 5% discount) +$65 shipping + $20 tax = $275 to my door.  This is cheaper and includes collars.  Currently the Arm Assassin Strength Shop version is $150 + $70 shipping + tax.





UPDATE 5/20/2025 - I hem hawed for just over a week.  During that time Adam dropped the price on the handle down to $90 and I decided to purchase.  The Saxon Bar was a good enough deal that I decided to just get both.


#25SpringGGC

Sunday, May 11, 2025

Basement Gym

1300

Warm Up

Jumping Jacks
Hip Hammy Flow

Squat

5x45
3x135
2x185
205
225
245
255

Bench

5x95
2x135
1x155
180
190
185

Deadlift

4x135
2x195
1x245
295
325
335

I went 8 for 9 and 775 is a new PR Powerlifting Total!

Total 255+185+335 = 775 (GGC 5/11/2025) 209.0 (WILKS 218.87)
Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4 (WILKS 217.52)
Total 250+185+315 = 750 (GGC 5/11/2024) 206.9 (WILKS 212.8)
Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1
Total 245+185+325 = 755 (GGC 10/28/2023) 197.9
Total 242+165+341 = 748 (AFA 7/29/2023) 193.4
Total 235+170+325 = 730 (GGC 5/19/2023) 196.8
Total 240+195+330 = 765 (GGC 11/12/2022) 193.4
Total 235+190+325 = 750 (GGC 5/15/2022) 190.9 (WILKS 221.66)

Lifts were on par with my best SBD of 250/195/341 in different meets despite not training specifically for this event.  I was beyond thrilled and want to keep working on my bench and squat.

Friday, May 9, 2025

Accessory - Metcon

Friday, May 9, 2025

US Air Force Academy

1100

Warm Up

3 min flywheel bike
hip hammy flow

Accessory

With the Marpo Kinetic Trainer.  Only a commercial facility with a healthy budget could afford this little gem.  At $4,795 retail and a very large footprint it is not practical for home gym.  While a front press can be accomplished in multiple ways, the side press and glute kick back were really nice functional movements.

Side Press
Front Press
Glute Kick Back



Mars Bar Lunges

5-4-3 each leg

Metcon

5 rounds for Time:

10 wall ball shots (12# to 10')
12 calorie ski erg


Deadlift - Metcon

Thursday, May 9, 2025

Peterson AFB

1200

Warm Up

Echo Bike - 5 min
Hip Hammy Flow
RDL

Deadlift

8x135
6x185
5x225
4x255
4x255
3x255

Metcon

4 Rounds for Time:

5 Tire Flips (200#)
500 meter Row


This was my first time training at Peterson AFB and it is a nice little gym with a large functional fitness area, dumbbells up to 150 pounds, and really nice locker rooms.

The tire flip was a new piece of equipment that I have never used before.  It is easier than a regular tire for a couple of reasons.  First the knobs are very robust and easy to grab.  Second the height of the flip stays the same even as the weight rises.  A larger diameter tire is harder for me to flip.

Tuesday, May 6, 2025

Erg Triathlon

Tuesday, May 6, 2025

Basement Gym

1200

Erg Triathlon

row 1000 meters (5:15)
bike 4000 meters (9:35)
ski 1000 meters (5:35)

20:27 Total

Saturday, May 3, 2025

2025 All-Round Weightlifting New Zealand - Open

Saturday, May 3, 2025

Garage Gym

1700

Warm Up

Meh

New Zealand Open

Reflex Clean & Push Press

105
115
125 (56.7 kg)

Hack Lift

245
265
285 (129.3 kg)

Body Weight 208.2 pounds (94.4 kg)

Completing the Reflex Clean & Push Press takes me to 141 of 195 lifts attempted.

This was a fun little virtual meet and I hope it helps All-Round weightlifting kick off again in New Zealand.

UPDATE 5/16/2025 

When the results were tallied, I ended up in 4th place out of 5 lifters.  It was fun and I got a digital certificate.

1st - Ben Goodman - 60 + 190 kg at 38, 73.9 kg bodyweight
2nd - Paul Hallam - 70 + 170 kg at 46, 99.6 kg bodyweight
3rd - David Angove - 72.5 + 185 kg at 39, 84 kg bodyweight
4th Sanjiv Gupta - 56.7 + 129.3 kg at 53, 94.4 kg bodyweight
5th Joshua Perks - 45 + 60 kg at 51, 78.6 kg bodyweight




2025 USAWA Grip Championship & Record Session

Saturday, May 3, 2025

Garage Gym

1000

Warm Up

Setting up

Grip Championship

Pinch Grip, Strict

75
85
95
115

Deadlift, Inch Dumbbell, One Arm (Left)

86
101
106

Vertical Bar, 1 Bar, 2" (Left)

110
125
140

Hack Lift, Fulton Bar

213
233
243

Record Session

Clean & Press, Alternate Grip

95
105

Side Press, Dumbbell, Left 

52

Side Press, Dumbbell, Right

52
62

It was fun lifting for a few hours with Ben, Jarrod and Nisha.  We also had Kate and Aaron in the stands.




Wednesday, April 30, 2025

General Fitness EMOM

Wednesday, April 30, 2025

CDOT

1200

After a 2 mile run, I put together a little conditioning

EMOM 15

1 - 8 air squats
2 - 5 push-ups
3 - 8 med ball sit-ups (8#)

This was a good mover and not really taxing.

IronMind Special Items

IronMind is doing some housecleaning.

2" Knurled Handles - $25
I have no need for these despite the low price; They could have gone with my IronMind dumbbell handles if the 2.5" handles were not welded on.
-----

Wrist Reinforcer Leverage Bar Prototypes - $69.95
These were prototypes and actually look pretty cool, but not something I was super excited about.
-----
Big Boy Dumbbell Bar - $124.95
These were a warehouse cleanup; 24" long, 1-1/16" diameter, 5-1/4" handle.  Kind of an odd item, especially at the steep price point
-----
Pinch Grip Pills - $249.95
These were prototypes and offered as a heavier or lighter disc.  

Per IronMind "If your pinch grip is hampered by iron poor blood, grab these Pinch Grip Pills from IronMind: We prototyped these a couple of decades ago, opted not to go into production, so here's your chance to own a piece of iron game history while developing a potent pinch grip.

Precision machined from mild steel with gently curved faces.
  • Heavier Disc - 6-3/4" diameter, 2-1/4" wide, weighs 26.9 pounds - $249.95
  • Lighter Disc - 6-3/4" diameter, 1 -3/4" wide, weighs 22 pounds - $150.00
I am not a huge blob lifter, but I do think these prototypes are very cool.  For $150 I went ahead and ordered one.

Modern blobs are extremely heavy and impractical for my grip.  Loadable trainers all have roughly a 4" diameter that I cannot get my hands around.

Staniewicz Strength Equipment 53 pound = $160
Staniewicz Strength Equipment 48 pound = $145
Holle Blobs 20-30kg, cost? 
Gods of Grip Loadable Blob trainer = $115
Micrograinz Blob Trainer = $120
Canon Power Works BLOB50 = $200 + shipping

------
In addition they had 
  • S-Cubed Bar - 1-3/8" diameter, 12" center knurl (early model with dings, scratches) for $749.95
  • Buffalo Bars (scuffs, scratches) for $849.95
  • Kettlebell Handles (warehouse clean-up) for $59.95
  • Books, DVDs, Posters - from $5.95 to $100
  • Clothing - from $9.95 to $21.95
 






Tuesday, April 29, 2025

Stump Bar



No, I do not need another barbell. but this one spoke to me.  It is made by Rogue Fitness.  It is a rackable short bar.  I did not even know it existed and had previously been coveting a C-70S bar which is the same length, but 28.5 mm diameter.

The Stump (retail $350) is a shorty power bar, with powerlifting knurl marks and a center knurl.  The short length reduces the weight from 45 pounds to 30 pounds.

Eric Sandoval listed it for $200 and he was throwing in some collars which turned out to be Rogue Cerokote (retail $69.50).  Anytime I can get Rogue equipment for under 50 cents on the dollar it is a win.  When it is something I can actually use, it is a double win.

Eric was good to work with.  He was moving and downsizing his previously 1500 square foot basement gym.

Sunday, April 27, 2025

Track - Highland Games Throwing

Sunday, April 27, 2025

D'Evelyn Track

1030

Track Workout

Biked to school 2.25 miles
800 meter run
8x100 meter run (with 100 meter walk between efforts) - splits were between 23 and 25 seconds
Biked home 2.25 miles

Highland Games

Braemar Stone - 10 throws with 13 pound stone

Weight For Distance - 10 throws with no turn/1 turn with 26 pound implement

Friday, April 25, 2025

Pool Swim

Friday, April 25, 2025

Carmody

1100

Pool Swim

1x400 FR
1x200 FR
4x100 FR
1x50 BA
1x50 BR
--
1100 yards total (36 minutes)

Thursday, April 24, 2025

Skull Smash



I have no idea what it is about the skull smash banner that resonates with me, but I have been coveting one of these for a couple of years.  Skull Smash is now under new ownership and banners are back in stock.  I went ahead and pre-ordered one for $25.  I also ordered a bottle of "Cold Cocked" (for $15) since I was going to be paying for shipping anyway.  

I am not even sure where I am going to hang it, but it will soon be mine.

Scale Weights




From time to time, I have seen scale weights listed for sale on secondary markets.  They look like gym equipment but they are actually used for calibrating scales.  New these things go for $3-4/pound.  On the secondary market, they are typically $2/pound.

I was fortunate enough to grab both the 50 and 25 for $50.  Hopefully I can work them into my training in some meaningful way.

Tuesday, April 22, 2025

BSAG Leg 4

Tuesday, April 22, 2025

Garage Gym

1700

Warm Up

Reverse Hyper
Crossover Symmetry

Single Arm Barbell Clean & Jerk

65
75

Bench Press

155
175

Kneeling Snatch & Press

65
75
80

Deadlift x 4

225x4 = 900

Deadlift Rampage

185x10 = 1850

Took about an hour to complete all of the lifts.  I sandbagged these a little, but was still within 80-85% of max.  Fairly pleased with the results.

Bodyweight 208.6 pounds

Sunday, April 20, 2025

Grip Prep

 With the Grip Championship two weeks out is was time to start testing the lifts and verifying openers.

Pinch Grip, Strict

The girls were at 31 pound openers (10# plates plus the 11# bar and collars).  I managed 60, 70, 75# (with the 25# plates) and managed 80# (with the 35# plates).

Deadlift, Inch DB, One Arm

The girls were at 37 pound openers (6# handle plus 25 pounds of plates).  I managed 76, 86, but failed 91 pounds.

Vertical Bar, 1 Bar, 2"

The girls were at 51 pounds and 61 pounds for Nisha and Diya respectively.  I managed 100, failed 110 and then made 105 pounds.

Hack Lift Fulton Bar

Girls are at 63 pounds.  I managed 123, 173 and was 50/50 at 213 pounds.

Saturday, April 19, 2025

Powerhouse Boxing

I had the opportunity to drop in at open gym at Powerhouse Boxing and met Juan who gave me a great introduction to Powerhouse and what they are all about.

They cater to a wide variety of athletes from fitness to competitive boxers.  They will be hosting matches in June.  Group conditioning classes are interval type training sessions.

We started at the mirrors and he showed be the left jab, right jab, left hook combination and then the left jab, right uppercut, left uppercut combination.

Then we applied those movements to the heavy bag for the hooks and tear drop shaped bag for the uppercuts.  He was very observant and emphasized staying on your toes and bringing your guard back.  One universal was dipping back to the start position.  They let me borrow some gloves for this.

Next station was defense and he had this bag on a pendulum to teach timing with slipping the bag as it came back and forth.  As easy as it sounds twisting the shoulders or stepping out is not intuitive.

Then we went to a bag mounted at the ceiling and the floor.  This was for speed and timing.  Except by dumb luck, I never hit it with both the right and left in succession.

Finally we finished on the speed bag.  This is a rhythm exercise that I was marginally better at, but still tough.

Overall between instruction and 3 minute rounds, I was there for about 90 minutes and had truly been put through my paces.

Daniel was among another (4) athletes training at open gym.  They all seemed to have their routine and if I continue to attend I am sure I will find mine.

I was pretty sore afterwards, despite reducing my intensity.  I felt it the most in my biceps for some reason and my wrists.

Adult training packages start at $95/month and go to $320/month depending on whether you are looking for group classes or personal sessions.  $40/session is pretty reasonable considering the quality of intstruction.  While I may never get to spar, I do think I would enjoy the training.


Thursday, April 17, 2025

Rude Recreation Center Pool Swim

Thursday, April 17, 2025

Rude Recreation Center

1200

Pool Swim

5x200 FR in 5:30ish, 1 minute rest between efforts
--
1000 yards total (30 minutes)

After threatening to train here for over 2 years, I finally popped in for a swim.  Day rate is $6, 15 punch card was $76 and monthly in $30.

Membership is tiered based on Regional (all centers), Local (22 rec centers) or Neighborhood (11 rec centers).  For Rude, I would need the regional membership.

Annual is $369

It is a nice facility and I am planning on coming back to either swim or lift once per week rather than going to the CDOT facility.

Lap swim is 5 lanes until noon and then 3 lanes after noon with the rest being open swim.

Wednesday, April 16, 2025

How You ACTUALLY Need To Train And Eat To Maximize Muscle Growth | Chase...


I have been really engrossed in this episode of Table Talk.  Not that I am going to start a cycle, but the science behind them is really amazing.

First, get as lean as possible to prevent side effects.  Excess fat will lead to worse estrogen effects.

Basic cycle of Testosterone (200mg/week) and Primobolan (anabolic steroid with few side effects, 400mg/week).  Need 3200mg (4 vials for 8 week cycle) or Primo; Need 1600mg (1 vial for 8 week cycle) of Test.

Human Growth Hormone either Serostim (prescribed to AIDS patients with cachexia) or NGELA prescribed to kids who are not growing to their potential.  These cycles could have more side effects that need to be monitored.

Managing the side effect of high blood pressure:
  • ARB - Telmisartan 80mg
  • Beta Blocker - Nebivolol 10 mg
  • Diuretic - Hydrochlorothiazide 25 mg
  • Calcium Channel Blocker - Amlodipine
Reducing visceral fat stored behind the small intestine (per Sean O'Mara):
  • Paleo/low carb/no carb diet
  • Intermittent fasting
  • Sprints, HIIT training
  • Sauna / Cold Plunge
GLP-1
  • Semiglutide - GLP-1 receptor agonist
  • Terzepatide - Glucose-dependent insulinotropic polypeptide (GIP) receptor and GLP-1 receptor agonist
  • Retatrudide - triple agonist with Glucagon

L-carnitine - All around good stuff - 2mg/week

CoQ10 - 

SLU-PP-332 - Mimics aerobic exercise

SR-9009 - Increases exercise capacity, good for circadian rhythms

---------------------------------

Side note: Aromatase Inhibitors like Arimidex to regulate estrogen levels

Testosterone risks - increased red blood cell production
Primobolan - cholesterol changes (increase LDL, decrease HDL)

Post Cycle Therapy following 8-12 week cycle


Armlifting Greece


Top Row
Olympus Peak (WR = 50.05kg) - Oval (WR = 41.70kg)

Bottom Row
Pillar of Hercules (WR = 132.60kg) - The Discus (WR = 41.10kg) - Minotaur Horn (WR = 101.75kg)

The listing is from the Grip Board and the pieces are from a company called Armlifting Greece.  As an afficionado of weird stuff, of course I have to have it.  The $90 shipped is more than reasonable and works out to $18/implement shipped.  Considering shipping cost of around $20, he is taking home considerably less.  Plus, I love the names of the implements.

I waited a bit too long and the gear is spoken for within 48 hours.  It probably would not have seen much use, but very cool anyway.

Anand's Home Gym Part II (Carp's Gym)


I remember being impressed with Anand's home gym last year.  Some nice upgrades especially with barbells, rack and accessories.

A couple of things to investigate.  Beyond Power Voltra System and Keppi Collars.  

Most impressive is the size Anand has put on in the past year.

Tuesday, April 15, 2025

Deadlift

Tuesday, April 15, 2025

Garage Gym

1800

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
Romanian Deadlift

Deadlift

8x135
8x135
5x185
5x185
3x225
3x225

Sunday, April 13, 2025

Bench Press Heptathlon

Saturday, April 12, 2025

Home Gym

1000

Bench Press Heptathlon

With Kim and Jarrod

Bench Press Feet on Floor - 170, 180
Bench Press Feet in Air - 170, 175
Bench Press Reverse Grip - 0
Bench Press Alt Grip - 95, 115, 135
Bench Press Hands Together - 115, 135, 150* Record
Bench Press Right Hand - 45, 55
Bench Press Left Hand - 45, 55
Rampage - 95x22 = 2,090
Bench Press Roman Chair - 45, 55, 65, 75* Record

4th attempt for a record

New set up for Roman Chair worked well.  Centerline of utility bench 24 inches away from center of The Answer foot hold.  Use cushion as a safety.  Need to weigh down the foot hold with plates.

https://www.usawa.com/bench-press-heptathlon-and-record-day/


Wednesday, April 9, 2025

Metcon

Monday, April 7, 2025

Garage Gym

1200

Metcon

2 Min Rounds to complete at least 50 burpees

30 single under
*5 wall ball shots (14# to 10') 
*5 lateral burpees over line
- rest 2 min between rounds - 

*Add 5 reps every round
**Start where you left off

R1 - 1 + 33 (5) - Complete round, rope skips, 3 wall ball shots
R2 - 2 + 0 (10) - finished 10 wall ball shots and 10 burpees
R3 - 2 + 49 (15) - rope skips, 15 wall ball shots, 4 burpees
R4 - 3 + 24 (15) - finished remaining 11 burpees and did 24 rope skips
R5 - 3 + 54 (20) - finished rope skips, 20 wall ball shots and 4 burpees
R6 - 3 + 65 (20) - 11 more burpees
R7 - 4 + 54 (20) - finished last 5 burpees, rope skips and 14 wall ball shots

Programming from West Bound CrossFit which called for 4 rounds of the above.

Pull Up Finisher

5x1

Sunday, April 6, 2025

Sunday Funday

Sunday, April 6, 2025

Home Gym

0900

Erg Triathlon

2000 m Row - 10:47
4000 m Bike - 10:10
2000 m Ski - 11:47

1700

Track Workout

1 mile warm up run - 13:07

8x 100 meter sprint (walking the curves and running the straights) on 2:00
My times were between 26 and 28 seconds

Saturday, April 5, 2025

COC Silver Bullet


After hearing about all of the fun at Rolling Hills Grip Challenge 3, I decided to buy an IronMind Silver Bullet.  These go from $19 from IronMind.  With the 2.5kg calibrated plate, the price jumps to $219.  Shipping is another $10.  I want to play with it a little bit, but spending $200 for the plate is hard to justify.

USAWA Club Championship

Saturday, April 5, 2025

Garage Gym

1000

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

DB Snatch

62
77
77#

Zercher
 
205
230
250#

Turkish Get Up

44
50#

Deadlift, Fulton Bar, Ciavattone Grip

233
243#

I was pleased with the 620 pound total.  I pressed out a snatch.  I might have had a little bit more on the Zercher.  I struggled with the TGU and Deadlift.  I was happy to get the numbers I did.  Only one record set in the open DB Snatch.

Sanjiv - 620 pounds (pts = 617)
Jarrod - 682 pounds (pts = 630)
Kim - 320 pounds (pts = 610)
Nisha - 170.5 pounds (pts = 441)





Back Squat

Friday, April 4, 2025

Basement Gym

1700

Warm Up

Bike Erg - 2000 meters
Row Erg - 1000 meters
Ski Erg - 1000 meters

Back Squat

8x45
5x95
5x95
5x95
5x95
5x95

Friday, April 4, 2025

Pool Swim

Friday, April 4, 2025

Carmody Rec Center

0930

Pool Swim

1x400 FR
1x200 BR
1x200 BA
4x50 FR (IN 1:15 ON 2:00)
--
1000 yards total (34 minutes)

Thursday, April 3, 2025

Conditioning

Thursday, April 3, 2025

CDOT

1300

Stair Stepper

20 minute - 57 floors

Biceps Blast

10x20
9x25
6x30
2x35
1x40

Wednesday, April 2, 2025

Conditioning

Wednesday, April 2, 2025

CDOT

1230

Conditioning

Every 7:30

24 calorie Assault Bike
24 walking lunges
12 sit-ups with med ball (8#)

I was finishing between 5:00 and 5:30 for roughly 2:1 work to rest ratio

Monday, March 31, 2025

Apollon's Axle Deadlift

Sunday, March 31, 2025

Garage Gym

1300

Warm Up

Reverse Hyper
Hip Hammy Flow

Apollon's Axle Deadlift

10x123
8x153
6x183
2x213
2x213

Pull-ups

EMOM 5

30 minutes total workout

Rolling Hills Grip Challenge 3

https://ironpodium.com/events/live/rolling-hills-grip-challenge-3

Scoreboard for Rolling Hills Grip Challenge 3

Silver Bullet

Kim = 0+0:06.8
Elijah = 0
Jarrod = 1.5+0:09.0

2x5 Saxon Bar

Kim - 126.2
Elijah - 145.6
Jarrod - 195.5

2-3/8" Napalm Nightmare

Kim - 160.3
Elijah - 160.3
Jarrod - 250.6

Hub Lift

Kim - 46.2
Elijah - 38.8
Jarrod - 61.6

Wrist Roller Sled Drag

Kim - 12+0:37.9
Elijah - 11.25+0:60:0
Jarrod - 12+0:54.59

Saturday, March 29, 2025

BSAG Leg 3

Friday, March 28, 2025

Home Gym

1700

Warm Up

5 minute bike erg
Hip Hammy Flow

Back Squat

8x45
5x95
3x135
155
185
205

Clean & Press Behind Neck

75
85
95

DB Swing

35
50
62 (right arm)

DB Snatch x 4

4x50 = 200 pounds (right arm)

DB Snatch Rampage

8x50 = 400 pounds (right arm)

1 hour total workout

Friday, March 28, 2025

950 Yard Pool Swim

Friday, March 28, 2025

Carmody Rec Center

1030

Pool Swim

1x300 FR
1x150 FR
1x150 BR
1x150 BA
1x100 BR
1x100 FR
---
950 yards total (30 minutes)

Good to be back in the water.

Tuesday, March 18, 2025

Clean & Jerk - Metcon

Monday, March 17, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

WARM UP

300m run
Lateral hops over bar
Scap push-ups
Barbell technique
Hang in active hollow
Scap pull-ups
Pull-ups

STRENGTH

E:20 X 21
1 Power Clean and Jerk @ 50-60%
+
7:00 to Build to Heavy Clean and Jerk
Clean and Jerk
1 x 1

I used 65 pounds and did 19 of 21 reps.
Building to heavy, I did 115 and 135 pounds

METCON

CrossFit Performance/RX+
5 Sets
AMRAP - 2
300m Run
Max Rep Strict Pull Ups
----:60 Rest B/t----

I played with the run to make sure I would have time to do pull-ups
R1 - 200m - 3 pull-ups
R2 - 240m - 2 pull-ups
R3 - 300m - 1 pull-ups
R4 - 240m - 2 pull-ups
R5 - 240m - 2 pull-ups

I enjoyed this workout quite a bit.  The strength seemed rushed, but running and pull-ups is bread and butter CrossFit.

Saturday, March 15, 2025

Strandpulling

Saturday, March 15, 2025

Garage Gym

1630

Strand Pulling

Press Behind Neck - 40kg

Dislocation Attention - 10kg

Overhead Downwards Knuckles In - 30kg

Overhead Downwards Knuckles Out - 30kg

CrossFit Open 25.3 (s) - Wall Walk-Row-DL-CL-SN

Saturday, March 15, 2025

Westbound CrossFit 

0940

Warm Up

Shoulder Circles
Hip Hammy Flow
Front Rack Warm Up
Pass Throughs
Wrist Mobility
Scaled Wall Walk

CrossFit Open 25.3 (s)

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

Rx would have required full wall walks and heavier barbells at 225, 135, 95 and would not have gone well for me assuming I could even complete the first wall walk to the standard.

First 5 wall walks went well enough finishing in 1:11
The row was a nice cruiser at about 600 cal/hour
Wall walks (6-10) were smooth as well
Deadlifts (135#) felt really good and I was able to maintain 5x5
Wall walks (11-15) began the struggle with longer breaks, but no missed reps (12:40)
Cleans (95#) felt heavy and I opted for singles
Wall walks (16-20) were rough, but I was racing to get another tie break time (19:23)
Snatches (65#) felt light and I did a set of 3 + 1 more rep

Overall, I am pleased with the Open workouts.  Aside from being a little lighter, not much would help.  CrossFit age groups are determined by the athletes age on July 14 of the competition year.  That puts me at 54 which means next year, I would be in the 55+ Masters and in all likelihood never do the workouts Rx again, but you never know. 





Wednesday, March 12, 2025

The Answer

John Marck had The Answer listed for a while at $20 and dropped it to $15.  Not in the best shape and needs some clean up, but I want to give it a whirl.

Given that the current retail is $399, this will certainly be fun to train with a little bit and worst case, may make the perfect base for a Roman Chair.

After clean-up this little device is not the gem I hoped it would be.  The cushion is incredibly soft and would not be good for much more than instability work.  However, the base frame is sturdy.  I will make some measurements to design the Roman Chair.




Phase 1 - 4/11/2025 - Purchased 12x48x3/4" sheet of wood ($20) and a 4x4 timber ($18).  Hopefully the sheet is thick enough for the base and the bench top.  The 4x4 will be the uprights.  Flanges and pipe were exorbitantly expensive.  Next will be cutting the base and top and measuring the uprights.  I still need to purchase foam and vinyl from Joanne Fabrics for the top.

Monday, March 10, 2025

Front Squat - Metcon

Monday, March 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

WARM UP - DB, box, wall

3x
10 step ups/10 plyo step ups/5 box jumps
10 single DB deadlifts/10 single DB shoulder press/10 DB snatch
:15 wall facing HS hold


MOVEMENT/MOBILITY - band, bb, wall
*grab moderate band
:30 banded overhead tricep extension / side
:30 half kneeling banded lat stretch / side
:30 band assisted deep squat, band around hips
:30 band assisted deep squat, band around t-spine
10 spanish squats

*grab barbell
:20 back rack elbow punches
5 SLOW front squats + 5 front squats + 5 fast front squats
:20 bb calf smash / side
:20 calf stretch on wall
2 wall walks, pause every step
2 wall walks @ workout pace

STRENGTH
E :30 X 5
2 Front Squats + :03 Descent + :03 Pause in Hole
@ 40-60%
+
12:00 to Build to A Heavy Front Squat
Front Squat
1 x 1

I did 3x2@75 pounds (3 second lower, 3 second pause)
Build - 95, 115, 135, 155, 185 pounds

METCON

Health
For Time (15:00 CAP)
400m Run OR 500m Row
20 DB Snatch (50/35#)
20 Box Jumps (20/16")
10 Scaled Wall Walks
20 Box Jumps
20 DB Snatch
400m Run OR 500m Row

I ran both legs, 15# DB snatch, 6 scaled wall walks and 20" box step-ups.  Finished the Hail Mary run at the time cap.

Saturday, March 8, 2025

USAWA - Jeff's 50th Birthday Bash

Saturday, March 8, 2025

Garage Gym

1230

Jarrod, Elijah and Kim came over for Jeff's 50th Birthday Bash hosted by Clark's Gym.  I planned on officiating, but ended up getting sucked into competing.  It was an interesting format with 5 lifts drawn out of hat of 10 potential lifts.

Potential Lifts (****selected)
  • Bench Dip****5th
  • Anderson Squat
  • Jackson Press****3rd
  • Lateral Raise, Lying****2nd
  • One-Hand Pinch Grip Deadlift
  • Strict Curl
  • Press From Rack****1st
  • Reg Parke Bench Press
  • Roman Chair Sit-up****4th
  • Seated Press From Rack
We also completed them in the order drawn.

I did OK, but was certainly not feeling like a beast.
  • Press, From Rack - 105, 115
  • Lateral Raise, Lying - 40, 45, 50
  • Jackson Press - 0 (mobility)
  • Roman Chair Sit-up - 53, 78
  • Bench Dip - 0 (mobility, I could not get my shoulder to drop below my elbow)
The Lateral Raise, Lying and Roman Chair Sit-up populated some vacant records, but nothing that is going to stand for any length of time.



CrossFit Open 25.2 = 22.3

Saturday, March 8, 2025

Westbound CrossFit

0915

Warm Up

Jumping Jacks
Hip Hammy Flow
Kip Swings
Thrusters
Double Under Technique

CrossFit 25.2

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

This was a repeat of 22.3 when I completed 146 Rx reps on March 11, 2022

This was tougher than I remembered. Being 13 pounds heavier certainly did not do me any favors.  

I kept a similar strategy of doing singles on the pull-ups.  

The double unders started with a big set of 18 and then was going 2-3 reps before failing.  I had one other big set to finish.

The thrusters felt very heavy and I ended up doing 7 sets of 3, with a tie break time of 8:49.

The last 3 minutes were a chipper at the pull-up bar, but I did complete 15 chest to bar pull-ups.  I was not able to make it back to the jump rope or the heavier thrusters.

Doing the workout Saturday was super fun and I was able to help by judging during the next three heats.  I also enjoyed watching the coaches throw down at the end.  I was amazed at watching Ryley execute the whole thing in 6 minutes.









Friday, March 7, 2025

Erg Triathlon

Friday, March 7, 2025

Home Gym

1600

Conditioning

Erg Triathlon

1000 m row
4000 m bike
1000 m ski

20:50

Georgia Tech Plates


Although I have no ties to Georgia Tech, I am a sucker for custom plates and was thrilled to grab a pair of these Georgia Tech 45's.  He had 35's as well and was taking offers.  I really wanted a pair and decided, but put out a fair $180 plus shipping price which the seller accepted.  They should arrive March 11th and I am happy to add these to my collection.  Maybe they will live here forever, or maybe they will be traded for something different.

Eleiko Calibrated Pound Plates






I had a chance to look at the following plates, but could not make a deal.  The original asking price for 510 pounds was $6,000 but the best offers he was getting was on the order of $6/pound.  I decided to show up with cash anyway and had a price target of $2.50 to $3.00 per pound.  Unfortunately, we were not able to make a deal.  They are extremely nice and almost seem too fancy to be daily drivers.  More like, "we have company coming over, let's get the nice plates."

He is certainly not in a hurry to sell.  One buyer wanted a pair of 10's and 5's and was willing to pay $250 or $8/pound.  I am not sure if that includes shipping.

I chatted with the buyer for a while and if he does not sell everything as a set, there may be the opportunity to grab some odds and ends.

Wednesday, March 5, 2025

Philosophy Gym Trap Bar



I am such an equipment snob that the thought of purchasing a trap bar from Walmart makes me throw up in my mouth a little.  However, I had a chance to try out the Philosophy Gym Trap Bar and really liked it.

The handle width (reported at 22.5") is perfect for me.  The knurling is aggressive.  The finish looks great.  It is small (9.5" loadable sleeve) which would be a problem for some, but I would be able to load more than enough weight for me.

The Rogue Trap Bar has 25" handle spacing and larger diameter handles at 1.34 inches.  I was shocked at how much better the Philosophy trap bar felt.  The Rogue bar does have 16 inch loadable sleeves.

Finally the $145 price tag from Walmart is laughably cheap.  I cannot even buy trap bars on Facebook Marketplace for that price.


Sumo Deadlift - Strict Press

Wednesday, March 5, 2025

Garage Gym

1600

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
Sumo Deadlift - 135

STRENGTH

25:00 to Complete
5 Sets
3 Dead-stop Sumo Deadlifts @ 70-87%
----2:00 Rest B/t----
+
4 Sets
5 Strict Press @ 60% and Building Heavy
15 Straight Arm Banded Pull-aparts
----1:30 Rest B/t----

Sumo Deadlift - 165-195-225-255-255

Strict Press - 65-75-75-80-80

I really liked doing this on my own in the garage.  Warm up and strength took me nearly 50 minutes, but I was really able to get after each set and bring my best.  It may be time to start training at home again.

METCON (skipped)

Health
AMRAP - 8
20 Wall Balls (14/10#) to (10/9')
400m Run
20 Wall Balls
500m Row
Max Rep Wall Balls


Tuesday, March 4, 2025

Conditioning - EMOM

Tuesday, March 4, 2025

Home Gym

1400

Conditioning

Erg Triathlon

1000 m row - 5:17
4000 m bike - 9:22
1000 m ski - 5:42

EMOM 18

1 - 2 pull-ups
2 - 10 med ball over shoulder (55#)
3 - 10 sit-ups

This was kind not programmed real well.  I would do 1 pull-up at 0 and another at 10 seconds and then a long rest.  The med ball over shoulder took 50 seconds.  The sit-ups took 40 seconds.  At the end of the day it worked out fine and met the intent of getting in some pulling and core work.

Front Squat - Metcon

Monday, March 3, 2025

Garage Gym

1800

Warm Up

Bike Erg - 1000 meters
Ski Erg - 1000 meters

Front Squat - 45, 75

Front Squat

5 Sets
5 Front Squats @ 70-80%
----2:00 Rest B/t----

105-115-120-125-125 pounds

Felt Good, wore knee sleeves, wrist wraps and a belt

Metcon

Health
For Time (12:00 CAP)
4x
200m Run
10 Deadlifts (135/95#)
20 Box Jumps (20/16")

Modified to 250 m ski erg, and 18" box jumps.  Finished 3 rounds in 15:02.  Programming from Westbound CrossFit

Saturday, March 1, 2025

USAWA Colorado Single Arm Challenge

Saturday, March 1, 2025

Garage Gym

1000

USAWA Lifting

Colorado Single Arm Challenge

Snatch, One Arm, Right - 55, 60, 65
Clean & Jerk, One Arm, Right - 55, 65, 75*
Deadlift, One Arm, Right - 135, 150, 185

I was really pleased with the one arm deadlift.  While it is not record setting, my grip strength has definitely improved.

Q1 Postal Meet

Continental Snatch - 95, 105, 115
Press From Rack, Behind Neck - 105, 115*
Trap Bar Deadlift - 294, 314, 364*

The trap bar deadlift was a huge win for me.  I have conventionally pulled 341 pounds and I have tested my sumo to 255 (triple), but have never really tested my trap bar deadlift.  Jarrod's bar has the ideal handle width for me with excellent knurling.  I was very confident at 314 and decided to see what was left.  I think it was exactly 364 pounds.


Record Day Lifts

Continental to Chest, Fulton - 123, 143, 143*

This was a big lift for me.  I opted to bring the bar to the hang and then heave it to my chest, rolling it from my nipples to the upright position.

In addition to setting the (4) records, the Trap Bar Deadlift; Continental to Chest, Fulton; and Continental Snatch were new lifts to me and I am now at 140 of 195 lifts attempted.

Jarrod and Kim joined me for some lifting and we were able to complete everything is around 3 hours.  Everybody had a chance to do the Challenge and Postal Meet.  Jarrod set (3) records, Kim set (3) records and I set (1) record.  Total of 25 lifts in 3 hours or about 7 minute per lift when you figure in set up, loading the barbells, etc.

Friday, February 28, 2025

25.1 - Burpee - DB C&J - Lunges

Friday, February 28, 2025

Westbound CrossFit (Open Gym)

1000

Warm Up

Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
Movement Prep

25.1 Rx

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

In my head I had a good plan, of steady, step-up burpees, switching arms every 3 reps and hang clean to overhead and recovery during lunges.  I set a target of 100 reps and wanted to come out a little slow and then hopefully speed up.

round of 3 (8 reps) - 1 min
round of 6 (22 reps) - 3 min
round of 9 (42 reps) - 8 min
round of 12 (68 reps) - 14 min
round of 15 (100 reps) - ??

I was moving well, but my C&J plan fell apart.  My left arm did not want to move the weight and I played with alternating each rep and then 3 with the right 1 with the left.  I was able to keep moving and only set the dumbbell down a couple of times.  I finished the round of 12 at just over 11 minutes.  Finishing the round of 15 was possible.  I cranked through the burpees in 2:30ish and had 90 seconds for the C&J and lunges.  I ended up getting 15 feet of the lunges, but not the turn around.  Super excited with 99 reps.

I really liked having Aaron Haran judge me.  We went over movement standards, I told him my plan.  His cues were very effective.  Bracing the core and driving with the legs for the C&J.  His count reminders were spot on.

Conditioning

Thursday, February 27, 2025

Westbound CrossFit (Open Gym)

1530

Conditioning

4 Rounds for Time:
1000 meter run
2 pull-ups
10 push-ups

33:55  

Good mover.  I enjoyed getting outside running and wanted to stay sharp for the open workout.

Wednesday, February 26, 2025

Sumo Deadlift - Strict Press - Metcon

Wednesday, February 26, 2025

Westbound CrossFit (Coach Ryley)

1630 (8 of us)

WARM UP

15/12 cal bike
10 PVC sumo deadlifts
10 PVC strict press
15/12 cal bike

MOVEMENT/MOBILITY - mini band, bb, PVC
*mini squat band around knees
8/8 banded side steps
8 PVC good mornings
8/8 figure 4 squats / side
:30 wall v-sit
:30 90/90 internal rotation biased hip opener / side

*grab barbell
4 sumo deadlifts, pause at mid shin + knee
*band around wrists
8 banded garbage trucks
8 banded unweighted neutral grip shoulder press
8 bb strict press
4 high pull to turnover
4 "TNG" bb muscle cleans
4 tall power cleans
4 TNG power cleans @ warm up weight
PRIMER - bike, bb
12/9 cal bike fast
6 TNG power cleans @ workout weight

STRENGTH

25:00 to Complete
5 Sets
3 Dead-Stop Sumo Deadlifts @ 70-83%
----2:00 Rest B/t----
+
5 Sets
5 Strict Press @ 68-78%
15 Banded Bicep Curls
----1:30 Rest B/t----
Sumo Deadlift
1 x 3
Strict Press
1 x 5

Deadlift - 135, 165, 195, 225, 255

Strict Press - 65-75-75-75-75

METCON

Health
For Time (8:00 CAP)
32/26 Cal Bike
40 Hang Power Cleans (75/55#)

Scaled to 30 calorie bike and 45# hang power clean (15-10-10-5) - 4:27


Monday, February 24, 2025

Front Squat - Metcon

Monday, February 24, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

WARM UP

20/16 cal Row
15 air squats
10 push ups
15 BB Deadlifts

MOVEMENT/MOBILITY - PVC, BB, wall
*grab PVC
8 PVC passthroughs
:20 PVC shoulder external rotation / side
8 PVC shoulder press
8 PVC front squats
8 PVC front rack sots press

*grab bb
10 zombie squats
:30 elbow punches
:20 front squat hold
10 front squats
16 pike shoulder taps
:20 Handstand hold
8 pike push ups
4 eccentric handstand push ups
8/8 single leg foot elevated glute bridge on wall
16 straight leg feet elevated glute bridge march on wall
16 superman
8 deadlifts @ 135/95#

STRENGTH

20:00 to Complete
5 Sets
5 Front Squats @ 70-77.5%
----2-3min Rest B/t----
Front Squat
1 x 5

This still feels rough, but I moved 105-105-105-115-115 pounds.

METCON

Health

17.4 (s)

AMRAP - 13
55 Deadlifts (155/105#)
55 Wall Ball Shots (14/10#) to(10/9')
55 Cal Row
55 DB Push Press (35/25#)

This was as bad as I remembered it being when I did it on 3/17/2017.  However, when reviewing the scores, I was not as bad off as I would have guessed.  Deadlifts were slower.  Wall balls were the same.  My rowing calories were only 70% of what I was pulling in 2017.  There is definitely room for improvement.

17.4 (s) Deadlifts Wall Balls Row (time) Row (cals)
2017 3:58         4:56                 4:06                 52
2025 5:30         5:00                 2:30                 22