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).
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)
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.
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.
My wish list is zero and I have to list some stuff to sell.
After a spending spree in January, there has been a slow but consistent trickle of expenses on USAWA ($35 + $110), Grip ($820), Highland Games ($0) and Deka ($1,150). $2,115 in six months (Jan 2024-July 2024).
I would like to claim that I am done. My short wish list for USAWA equipment is likely on hold unless opportunities present themselves. I will still purchase grip toys from time to time. I can live without a 22# hammer and blades for Highland Games. I am all done buying Deka toys.
**
To date (2022-2025) I have spent $1,340 on USAWA Specific Equipment. At some point I may buy a 3.5" dumbbell handle ($50), but do not want to own a Saxon Plank, Foot Press/Back Lift Apparatus, Back Extension Apparatus or Trap Bar for space considerations.
**
To date (2019-2025) I have spent $4,635 on grip stuff. The last 12 months saw $538 in grippers, $816 in contest implements (Apollon's Axle and 2x5 Saxon Bar), $150 for an Ironmind Pill and $275 in misc items (loading pins, loadable sledge). This spend is insidious as it is real easy to drop $100 her or $100 there and not realize it adding up or taking up a lot of space.
I am prepared to buy an Oka DaBloom for $50.
**
To date (2023-2025), I had spent $740 on Highland Games equipment.
I am going to hold off on a 22# Hammer and Blades.
**
To date (2023-2025), I had spent $1330 on Deka (heavy med ball, Deka RAM, Bike Erg, Tank). I am not planning any additional spend.
I sought out a Euro Pinch after hearing about a Grip Sport "total"
The total was three lifts
RGC Rated Gripper Close
IronMind Axle Double Overhand Deadlift
Two Hand Euro Pinch
An elite total would be considered hitting 800+ pounds in a 12 month period. This post dates back to 2011. They were revived in 2025 as part of the World Wide Grip Battle: Chasing Elite - RESULTS
When researching the Euro Pinch, these were originally sold by David Horne. Jedd Johnson started selling them as well. Chris Rice had a custom set up. Jedd's setup includes the steel plates and inserts for adjustable width and would be $269 plus shipping.
I was extremely fortunate that Steve Millard was cutting back on his grip equipment and would part with his euro set up for $40. Apparently it had been collecting dust for quite some time. The set up traveled from Carbondale to Cheyenne where Kim picked it up and brought it back to Denver.
It included locally fabricated steel plates, spacers from Jedd, Schedule 80 Pipe, Spin Lock Collars and Jedd's Euro Training DVD. I have not watched the DVD yet, but have played with the set up. I prefer a roughly 2.5 inch spacing.
Focus: smooth descent, controlled bounce, aggressive stand
I was moving well, but not feeling this today. I did 4 sets at 115, 135, 155 and 165 pounds.
Conditioning
10-Minute AMRAP:
10 Thrusters (95/65)
10 Toes to Bar
10 Box Jump Overs (24/20)
Goal: 6–8 Rounds
I scaled this to 33 pound thrusters, hanging knee raises and 20 inch box jump overs. I moved slow and only managed 3 + 20. I should have added a little more weight to the thrusters and opted for stepovers. Still a good conditioning workout.
Mike Puccio in Lakewood has listed these several times. Included are (4) 5 lbs and (2) 2.5 lbs.
Retail on these in non-sensical at $51.95 each for the 5 lbs and $46.95 each for the 2.5 lbs. At over $300 retail, these would be about 15 cents on the dollar.
I do not own or even use any selector machines. My motivation is for grip training and specifically plate pinches where these could be attached to the lower half of a weight plate so that there is a full gripping surface on the upper half.
I reached out, but the seller did not have them and would be picking them up next week. I guess we will see...
UPDATE 7/12/2025 - I was able to secure these and there were in fact (6) 5 lbs and (2) 2.5 lbs. Mike was a nice guy after we finally connected.
Start light and build up to top set, then back down
Rest as needed between sets
Maintain quality reps throughout
I worked with 225-255-285-315-345-315-285-255-225 and was moving really well. I was beyond excited to PR my deadlift, especially with this pyramid scheme. I played a little bit with mixed grip after the workout.
Cool Down
2 Rounds:
10 Hamstring Curls w/ Band
10 DB RDLs
20 Banded TKE
Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens. As a prehab movement it helps athletes tolerate the end ranges of knee extension. Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.
I scaled this to an empty 35 pound barbell and did step over burpees. The push presses were completed in 3 sets in pretty short order around 1 minute each round. The burpees were tough. I finished 11 of 16 burpees by the time cap and did the last 5 after the cap. This was an important mental grind for me.
At first glance there is nothing to see here, but I am a sucker for commercial grade equipment and had to have the plate tree being offered by Lalo Eduardo Talavera on Facebook Marketplace. The listing was for $75 which is fine, especially if I could sell the barbells which I don't need.
After some back and forth and a failed meet up with the seller, he was willing to drop the price to $50 and I made a return trip up north to pick this up. It is in fine condition and well worth the $50 I paid. Now I need to do some re-organizing. I still want to sell the barbells and still expect to get $25 for them. But flipping is a pain in the ass.
Victor Marquez has listed these for $550 in Vail and at $1.05/pound it is well worth the drive up there. I do not need them and have no interest in flipping them
Cue: smooth bar path, bracing, fast triple. PR if confident
I worked up from 135-185-225-275-275
Felt good at 275, but did not want to go any heavier
Helen
3 Rounds for time:
400m run
21 KB Swings
12 Pull-Ups
Goal: <9:00 | Cap: 12:00
Intermediate: 35/26 KB, jumping/banded pull-ups
Baseline: 200m run, 15 light swings, 9 ring rows
With a goal of 9 min and a cap of 12 min, I scaled this to 200 meter runs, KBS at 26 pounds and Jumping Pull-ups. I finished in 9:38 and felt good about the effort. Had I gone 400 meter runs, it would have taken me 9 minutes for the runs alone.
As we had a large class, I started with the Row. If felt pretty good about my rep ranges. I need to work on pulling sumo. Those were the most taxing movements. Even with a very light bar, I was not cycling it well. I did much better with the push presses.
Felt fine, but my technique certainly leaves something to be desired. I am either doing a partial deadlift or squat. I am trying to keep my torso upright.
Need to figure out a better pin solution. I am not loving the Clevis and Cotter Pin. Best solution may be to get some small rare earth magnets and glue them to the pins. Nobody makes mag pins a 0.45 inch diameter and 2.5 inches long. Another solution is detent pins (7/16").
345 felt great and I considered jumping up another 10 pounds. In retrospect, sticking with 345 was a good call. My posterior chain knows it worked today.
Burner
1:00 max Row
:30 Rest
1:00 max Row
507 meters including ghost meters
Cool Down
:30 Seated Hamstring Stretch
:30 Side Lying Thoracic Opener (per side)
10x Banded Hamstring Flosses
Flosses were weird. Lie on back grab hamstring and extend leg, as you bend leg, raise head, then extend leg and lower head. I am not sure if I was doing it right.
I continue to have mixed feelings regarding the BSAG. Yes, it was nice to be invited and the organization does have some important history. However..
I don't enjoy competing this often
Athletes don't have much input in the organization
Bottleneck communications through Clark's Gym
I really do like wearing a belt and wrist wraps, especially for high reps
Results/records posted infrequently
Nationals Prep is going well.
Dinnie Lift - It was nice to get some volume with the Dinnie Lift. I am hoping it builds some hand toughness and then I will start increasing the load. Alternatively, I may train with wraps and then focus on grip.
Dumbbell to Shoulder - First time testing dumbbell to shoulder and 102 felt good.
These beauties are being offered by Connor Reger on Facebook Marketplace for the screaming deal of $500. That works out to just under $2.80/pound which is a fair deal for globes in general and a great deal for heavy globe dumbbells.
I am sure I will regret not buying these, but I have absolutely no use for heavy dumbbells. Especially ones as fragile as these and $500 is not chump change. I would be buying just to have them and would probably use them in trade down the line for something interesting. They are too heavy and fragile to ship easily which is another problem.
These are being offered by Coby Hurst-Sneh for a reasonable $250. They were originally listed for $300 which is not horrible. Just over $2.00/pound is a fair price for roundheads. Especially those over 50 pounds.
5 Overhead Squat Hold in bottom position (with pause)
5 Tempo Overhead Squats (3 seconds down, pause, fast up)
3 Full-Speed Overhead Squats
Gymnastics Primer (based on athlete level):
3 Scapular Pull-Ups or
5 Ring Rows or
5 Chest-to-Bar Pull-Ups
Community Cup Event 2
Rookie
4 Rounds:
Rounds 1 & 2:
10 Sit-ups
10 Overhead Squats (45/35 lb)
Max Calorie Row
Rounds 3 & 4:
10 Calorie Row
10 Overhead Squats (45/35 lb)
Max Ring Rows
This went pretty smoothly
Round 1 - 10+10+8 calories on the rower
Round 2 - 10+10+7 calories on the rower
Round 3 - 10+10+5 ring rows
Round 4 - 10+10+18 ring rows
--
118 total reps
So far I have been enjoying the community cup programming. It will see how I end up amongst the king of the "losers" contest. Roughly 1000 men accepted invitations for the Rookie Category and about half of them have submitted some scores. I am sitting in 348th with one event left to complete. They can be done in any order at any time this week.
Little pick up from Kevin Love on Facebook Marketplace for $100. Retail is $220. I have been seeing these pop up from time to time and have been wanting to experiment with it.
1:00 2 inch worm +6 Ground to overhead with no weight AMRAP
2 rounds
___________
Specific (8:00-18:00)
5 KB Deadlift
1x5 Single arm single leg KB Deadlift
3x 5 KB Russian Swing (building in weight)
________
10 Single unders
10 jump high/slow single unders
3-5 sets of: 5 Single unders “slow, jump high”+ 1 Double Under
2:00 double Under practice
Skill
(19:00-22:00)
3:00 max reps double unders or double under practice (to simply do single unders here is not acceptable. You will do enough scaled version in the workout)
I did several sets and was moving well. Best unbroken was 10 double unders.
Conditioning
(25:00-42:00)
RXConditioning:
300 Russian KB Swings for time. (70/53lb.)
Every 3:00 starting at 0:00 you must execute 20 Double Unders
Goal: Sub 13:00
Cap: 17:00
Intermediate:
300 Russian KB Swings for time. (53/35lb.)
Every 3:00 starting at 0:00 you must execute 30 single unders
I used 26 pound kettlebell and moved well finishing in 14:57
Baseline:
150 Russian KB Swings for time. (15/10lb.)
Every 3:00 starting at 0:00 you must execute 20 single unders or plate hops
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.
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.
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.
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.
UPDATE 6/30/2025. Thanks to Psycho Pharma for sponsoring the event and sending me out a container of pre-workout.
The container includes 25 servings. 350 mg of caffeine per serving is about 3-4 cups of coffee. When I try this, I will have to ramp up slowly.
Ingredients
L-Citrulline Malate
L-Citrulline Malate is a potent ingredient that will increase L-arginine levels in your body. Thanks to its superior absorbability, it will expand your blood vessels more effectively than arginine. Perfect for intense lifting and heavy weight training, L-Citrulline will elevate your nitric oxide levels more efficiently than L-Arginine. At its maximum dosage of 8,000mg, this ingredient will reduce fatigue and enhance your gym performance.
Beta-Alanine
Beta-Alanine is a naturally occurring amino acid in muscle tissue and the brain. Included in Edge of Insanity at an effective dose of 3,200mg per serving, it will block the accumulation of lactic acid in your muscles. This will delay fatigue during repeated bouts of intense exercise with short recovery periods.
Caffeine Anhydrous
With a dosage of 350mg, Caffeine Anhydrous serves as the foundational stimulant in Edge of Insanity. It will set the stage for the effective and exotic hard-hitting stimulants included in the product.
Theobromine
Theobromine, dosed at 20mg, is a stimulant that will improve blood flow throughout your body. When combined with caffeine, its effects will amplify, enhancing your attention span and brain function.
Yohimbine Hydrochloride
Yohimbine Hydrochloride, at a dosage of 5mg, will sustain fat-burning. It is an effective supplement that will increase thermogenesis, mental focus, and cognitive performance.
Alpha Yohimbine Hydrochloride
Alpha Yohimbine Hydrochloride, dosed at 4mg, is a stimulant used for weight loss and enhanced athletic performance. Frequently found in energy and weight loss products, this ingredient will decrease both mental and physical fatigue.
Gamma Aminobutyric (GABA)
GABA is a naturally occurring amino acid that functions as an inhibitory neurotransmitter in your brain. At a dosage of 1,000mg, GABA will reduce stress, relieve anxiety, and promote an overall feeling of well-being. Additionally, GABA will promote lean muscle mass, increased endurance, and relief from dull pain and soreness.
Infinergy®
Infinergy® (Dicaffeine Malate 75% and Caffeine 25%) contains malic acid and caffeine at a dosage of 70mg. It is used for delayed stimulation to prevent the dreaded "crash." It will also be gentler on your digestive system compared to regular caffeine, reducing stomach discomfort.
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.
Shipping the handle was $18 and $70 is a screaming deal. Shipping the Saxon Bar was $92 and $192 for a 2x5 Saxon Bar delivered is an amazing deal (cheaper than either Arm Assassins or Sorinex). The collars are really nice also.
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.
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.
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.
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.
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Wrist Reinforcer Leverage Bar Prototypes - $69.95
These were prototypes and actually look pretty cool, but not something I was super excited about.
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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
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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.
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.
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.
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