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
• Suten Sub Mitt - $0 - SELL
• (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
• 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.

Getting Carried Away with USAWA/Grip/Highland Games/Deka - UPDATE 2025.07.12

I have updated this a couple of times, but it has been over a year since my last update.

I have been able to dabble in USAWA/Grip/Highland Games/Deka without too much additional expense.  

In the past year, I have taken things to another level with an additional $3,202 invested.

General Equipment - $451 (Stump Bar- $180, Glute Bench - $100)

USAWA - $445 (3" Bar, Heavy Lift Bar, Hand & Thigh Bar, 2" V-Bar)

Vintage - $467 (Georgia Tech Plates)

Grip - $1,839 (Grippers, contest implements, misc)

Highland Games - $0

Deka/Hyrox - $0

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.

**

USAWA Nationals Prep

Thursday, July 10, 2025

Garage Gym

1900

Warm Up

Bike Erg - 2000 meters

Ski Erg - 500 meters

Reverse Hyper

Crossover Symmetry

Saxon Deadlift

Build to heavy - 45-65-75-85-95

DB to Shoulder

Build to heavy - 62-87-102-112

Moving well.  Good to try the Rogue Calibrated plates, they do bite into my shoulder a bit

Euro Pinch

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.

Front Squat - Metcon

Monday, July 7, 2025

Westbound CrossFit (Coach Bryn)

1730 (8 of us)

Warm Up

 2 Rounds:

10 Air Squats

10 Glute Bridges

10 Lunges

10 Scap Push-Ups

 Front Rack Flow:

5 Front Squats (empty bar) – cue: elbows high, core tight

5 Pause Squats (2 sec in bottom)

5 Front Squats (light load)

Strength

Front Squat

 Every 2:30 x 4–5 Sets:

 3 Reps (building to heavy set)

 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.

Cool Down

2 Rounds:

12 Single-Leg Glute Bridge

15 Banded Lat Pull-Downs

20 Banded TKEs

Plate Mates

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.

Run - USAWA

Wednesday, July 2, 2025

CDOT

1200

Run

1.51 miles at 12:46 pace; it was really hot

Push Up Challenge - 15 unbroken reps

USAWA

Bench, 2 DB - 45-55-65-75 = 150 pounds

Cheat Curl DB Left/Right - 50/50 pounds (felt good, but need to build up)

Picked (2) more off the list

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

(23) Remaining to Try

1. Continental to Chest Record is Open
2. Jerk - From Rack Record is 220
3. Miller Clean & Jerk Record is Open - Middle fingers only
4. Reflex Clean & Jerk Record is Open
5. Reg Park Bench Press Record is 156
6. Squat - 12" Base Record is 225
7. Half Gardener Record is Open
8. Holdout - Raised Record is Open
9. Anderson Press Record is Open - Press from Dead stop at lifters height
10. Cyr Press Record is 84 - Dumbbell Press
11. Goerner Stroll Record is 238
12. Bear Hug Record is Open
13. Travis Lift Record is Open
14. Bent Press - Record is Open
15. Clean & Press, Middle Fingers - Record is Open
16. James Lift - Record is Open
17. Judd Clean & Jerk - Record is Open - One Foot
18. Abdominal Raise - Record is 38
19. Lano Lift - Record is Open
20. Bent Press - Dumbbell - Record is Open
21. Carter Lift - Record is Open
22. Phumchaona Lift - Record is Open
23. Total Poundage - No Official Records

USAWA Record Session

Tuesday, July 1, 2025

Garage Gym

1700

Warm Up

Movement Prep

Pinch Grip Deadlift, One Hand, Left - 39 pounds (39, 41)

Pinch Grip Deadlift, One Hand, Right - 41 pounds (39, 41)

Habecker Lift - 265 pounds (245, 265)

Lurich Lift - 335 pounds (275, 305, 335)

Kennedy Lift - 335 pounds (275, 305, 335)

Had more in the tank for the OTSM Lifts

Following this meet, I have now attempted 154 of the 195 lifts in the USAWA Rule Book.

• 195 total
• 154 attempted
• 11 mobility limited 
• Bench Reverse Grip
• C&P Reverse Grip
• Jackson Press
• Wrist Curl
• Chin Up
• Van Dam
• Kelly Snatch
• Mansfield
• Leg Press
• Leg Press Unsupported
• Bench Dip
• 2 strength limited 
• Squat One Leg
• Pullover & Press in Wrestlers Bridge
• 3 equipment limited
• Dumbbell Walk
• Foot Press
• Back Lift

-- 170

remaining to try - 25

1. Bent Press - Record is Open
2. Clean & Press, Middle Fingers - Record is Open
3. ***Continental to Chest*** Record is Open
4. James Lift - Record is Open
5. ***Jerk - From Rack*** Record is 220
6. Judd Clean & Jerk - Record is Open - One Foot
7. ***Miller Clean & Jerk*** Record is Open - Middle fingers only
8. ***Reflex Clean & Jerk*** Record is Open
9. ***Reg Park Bench Press*** Record is 156
10. ***Squat - 12" Base*** Record is 225
11. Abdominal Raise - Record is 38
12. ***Half Gardener*** Record is Open
13. ***Holdout - Raised*** Record is Open
14. Lano Lift - Record is Open
15. Bent Press - Dumbbell - Record is Open
16. ***Curl - Dumbbell, Cheat, One Arm*** Record is Open
17. ***Bench Press - 2 Dumbbells*** Record is 250
18. ***Anderson Press*** Record is Open - Press from Dead stop at lifters height
19. ***Cyr Press*** Record is 84 - Dumbbell Press
20. ***Goerner Stroll*** Record is 238
21. ***Bear Hug*** Record is Open
22. Carter Lift - Record is Open
23. Phumchaona Lift - Record is Open
24. Total Poundage - No Official Records
25. ***Travis Lift*** Record is Open

(15) of these just need to be set up and tried

(10) will take some work

• 2 Bent Presses
• 2 Hip Lift Variations
• C&P Middle Fingers
• James Lift (mobility)
• Judd Clean & Jerk (balance)
• Abdominal Raise?
• Lano Lift - Is it possible?
• Total Poundage??

Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:

10 Glute Bridges

10 Deadbugs

10 KB Deadlifts

 Barbell Deadlift Flow:

3 RDL

3 Paused Deadlifts

5 Deadlifts

Strength

Deadlift Pyramid:

 5-4-3-2-1-2-3-4-5

 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.

Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)

 2 rounds:

10 Scap Push-Ups

10 Air Squats

10 Jumping Jacks

100m Run

Specific (10:00–20:00)

 Barbell Prep (2 rounds):

5 Push Press (empty bar) → cue: heels stay down during dip

3 Dip + Hold → cue: vertical torso, stacked elbows

5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)

Every 2:00 x 4–5 sets

3 Push Press (build to heavy but crisp set)

Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)

RX Conditioning: 

 For Time:

 32-24-16

 Push Press (95/65)

 Burpees Over Bar

 

Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees

Completion

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.

Cool Down

(50:00–60:00)

2 Rounds:

10 Banded Pull-Aparts

10 Single-Arm DB Z Press

15 GHD Back Extensions

Hammer Strength Plate Tree

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.

York Roundheads in Vail

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

2x15

2x20

2x30

2x35

2x40

2x45

2x50

Tony Lupo Lightweight Decathlon

Saturday, June 28, 2025

Garage Gym

1000

Jarrod came by to knock out some USAWA lifts with me.  

Side Press, Dumbbell, One Arm - Right

52, 57

Jefferson Deadlift, Little Fingers

49, 55, 65

Lateral Raise Lying

45, 55

Thor's Hammer - Right

18, 20, missed 22

Pinch Grip, Strict, One Hand, Right

33, 42, missed 47

Zeigler Clean

65, missed 85, made 85

https://www.usawa.com/otto-ziegler-1919-to-2011/

Finger Lift, Little, Right

31, 36

Rectangular Fix

55, 65

Weaver Stick, Front, Right

2, 2.5

Following this meet, I have now attempted 147 of the 195 lifts in the USAWA Rule Book.

• 195 total
• 150 attempted
• 11 mobility limited 
• Bench Reverse Grip
• C&P Reverse Grip
• Jackson Press
• Wrist Curl
• Chin  Up
• Van Dam
• Kelly Snatch
• Mansfield
• Leg Press
• Leg Press Unsupported
• Bench Dip
• 2 strength limited 
• Squat One Leg
• Pullover & Press in Wrestlers Bridge
• 3 equipment limited
• Dumbbell Walk
• Foot Press
• Back Lift

-- 166

remaining to try - 29

1. Bent Press - Record is Open
2. Clean & Press, Middle Fingers - Record is Open
3. Continental to Chest*** Record is Open
4. James Lift - Record is Open
5. Jerk - From Rack*** Record is 220
6. Judd Clean & Jerk - Record is Open - One Foot
7. Miller Clean & Jerk*** Record is Open - Middle fingers only
8. Reflex Clean & Jerk*** Record is Open
9. Reg Park Bench Press*** Record is 156
10. Squat - 12" Base*** Record is 225
11. Abdominal Raise - Record is 38
12. Half Gardener*** Record is Open
13. Holdout - Raised*** Record is Open
14. Lano Lift - Record is Open
15. Bent Press - Dumbbell - Record is Open
16. Curl - Dumbbell, Cheat, One Arm*** Record is Open
17. Bench Press - 2 Dumbbells*** Record is 250
18. Anderson Press*** Record is Open - Press from Dead stop at lifters height
19. Cyr Press*** Record is 84 - Dumbbell Press
20. Goerner Stroll*** Record is 238
21. Habecker Lift*** Record is Open - Partial Zercher
22. Kennedy Lift*** Record is Open - Partial Straddle Deadlift
23. Lurich Lift*** Record is Open - Partial Hack Lift
24. Bear Hug*** Record is Open
25. Carter Lift - Record is Open
26. Phumchaona Lift - Record is Open
27. Pinch Grip Deadlift, One Hand*** Record is Open
28. Total Poundage - No Official Records
29. Travis Lift*** Record is Open

(19) of these just need to be set up and tried

(10) will take some work

• 2 Bent Presses
• 2 Hip Lift Variations
• C&P Middle Fingers
• James Lift (mobility)
• Judd Clean & Jerk (balance)
• Abdominal Raise?
• Lano Lift - Is it possible?
• Total Poundage??

Deadlift - Helen

Friday, June 27, 2025

Westbound CrossFit

1630

Warm Up

2 rounds:

10 Glute Bridges

10 Air Squats

10 Jumping Jacks

200m jog

Specific:

5 light DLs → 3 moderate DLs → 10 KB swings (53/35) → 5 pull-ups → 200m run

Primer: 1 round Helen @80%

Strength

15:00 to build to heavy 3 TnG Deadlift

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.

Cool Down with echo bike and short walk

Fight Gone Bad

Tuesday, June 24, 2025

Westbound CrossFit

1630

Warm Up

 2 rounds:

10 Wall Balls

10 Box Jumps

10 Cal Bike

10 KB High Pull

10 Empty‑Bar Push Press

Conditioning

RX Conditioning:

 Fight Gone Bad – 

3 rounds of:

 1:00 Wall Ball (20/14)

 1:00 SDHP (75/55)

 1:00 Box Jumps (20”)

 1:00 Push Press (75/55)

 1:00 Row Cals

 1:00 Rest

I scaled this to 10# Wall Ball and 45# Barbell

Round 1 - 70 reps

Round 2 - 60 reps

Round 3 - 61 reps

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.

Row - 9-10 calories

WBS - 15-20 reps

SDHP - 10-15 reps

Box Jumps - 8-10 reps

Push Press - 15-20 reps

Cool Down

2 rounds:

10 DB Rows per side

15 Banded Face Pulls 

15 Banded TKEs