Pool Swim

Saturday, December 6, 2025

Carmody Rec Center

1130

Pool Swim

2x340 FR

1x170 BR

1x170 BA

--

1120 Total (32 minutes)

The pool was packed when I arrived and all (6) 25 yard lanes were double up so I hopped in one of the 17 yard lanes.  I felt really smooth in the water.

Gymnastics Metcon

Friday, December 5, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Inchworms

Banded High Pulls

Jump Rope Progression

Banded Bradford Presses

Walk Walk Prep

Muscle Up Prep

Skill Work

12:00 Clock...

Accumulate 20-30 Bar Muscle Up

*Options*

1. RX--if you're good at these, do as many unbroken as you can each attempt. Focus on good movements even when under fatigue
2. Technique--Focus on quality movement. Aim for singles or smaller sets RX, or add bands to perfect movement pattern
3. Skill/Strength--20-30 jumping muscle ups OR --20-30 Pullups and 20-30 dips (you can add bands if needed) OR --40-50 Ring Rows and 40-50 Pushups (hard options to build strength)

I did a few minutes of Jumping Bar Muscle Ups (got a rep from the bar at neck high!).  Followed by a few minutes of kipping (managed a couple of chest to bars).  Finished with strict pull-ups.

Conditioning

10 rounds for time. 

28 Double Under

4 Bar muscle up

2 Wall Walk

Goal: Sub 15:00

Cap: 20:00 

Intermediate: 15 Double Under, 2 Bar muscle up (or 4 banded/ jumping). 

Baseline: 28 single unders, 4 supported pull ups (band, leg supported, inverted rows, 1 partial wall walk)

I scaled to 15 DU per round; 2 pull-up + 4 push-up per round; 2 partial wall-walks per round.  I finished 9+7 reps at the 20 minute time cap.

This was a good stimulus for me.  In the future, I would like to work on kipping pull-ups and some dip variation (even if it is bench dips).  Partial wall walks were a good movement.

Deadlift - Russian Twist

Thursday, December 4, 2025

Westbound CrossFit (Coach Matt)

1630 (8 of us)

Warm Up

Row

Bend and Bow

Sid Plank Hip Taps

Core Primer

Deadlift Primer

Conditioning

50-40-30-20-10

Deadlift (135/95lb.)

Russian twist (25/15lb.)

Goal: Sub 13:00

Cap: 16:00 

Intermediate: 95/65lb, 15/10lb. Make considerations for volume reduction by reps as well. 

Baseline: 35/25lb. KB (between legs), sit up (25-20-15-10-5)

I scaled to 65 pounds and 10 pound Russian Twists with my feet on the ground.  I moved well and this was a good stimulus.  I finished in 9:42.

Accessory

3 sets:

15-20 GHD Situps (20-30 V-ups as sub or if waiting for GHD’s)

100' Sandbag Carry 150/100 (bearhug)

50' Sled Push (AHAP)

*Aim for a new set every 5:00

This was interesting

Round 1 - 5 GHD sit-up; 50' with 100 pound bag, 50' Torque Sled

Round 2 - 5 GHD sit-up, 100' with 50 pound bag, 50' Prowler (180 pounds)

Round 3 - 5 GHD sit-up, 100' with 50 pound bag, 50' Torque Sled

I moved well and enjoyed the variety

Back Squat

Wednesday, December 3, 2025

Basement Gym

1200

Warm Up

Row - 1000 meters

Bike - 2000 meters

Ski - 1000 meters

Bulgarian Bag Swings 5x10 @17 pounds

Hip Hammy Flow

Push-ups 4x5

Back Squat - 45, 95

Back Squat

3 reps every 3 minutes (8 sets total)

135

155

175

185

-

190

190

190

190

Programming from Westbound CrossFit that was combining the movement with 30 seconds max calorie Echo Bike.

I really like this general warm-up, but will mix things up in the future.

Push Press - Metcon

Tuesday, December 2, 2025

Westbound CrossFit (Coach Bryn)

0900 (9 of us)

Warm Up

Box step ups

Banded pull aparts

Single leg v-ups

Banded pass throughs

T2B warm-up

Box Jump warm-up

Push Press warm-up

Strength

Every 2:00 x 6

Execute 3 Push Press

Build to a heavy 3 today. (85+% 1rm is your goal)

 My shoulders did not feel great.  Built up slowly from 75-85-95-105-105-105 pounds.

Conditioning

AMRAP 10

10 Push Press (135/95lb.)

10 Box jump (24/20’)

10 Toes to bar

Goal: 9+ rounds (cookin’)

Minimum work: 6+ rounds 

Intermediate: 95/65lb., hanging leg raise

Baseline: 35/15lb., custom box height/ plate, V-Up

This did not feel much better.  Scaled to 65 pound barbell, 20" box, kipping leg raises and moved pretty well.  I finished 4 Rounds + 7 Reps.  Although far short of the 6+ rounds minimum work expectation, I could not have gone much faster on any of the movements.

Metcon

Monday, December 1, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Row

Walking lunges

Echo bike

Pistol warm up

• Air squats
• Reverse Lunge
• Shrimp squat
• Pistol progressions

Power Clean warm up

Conditioning

2k Row

50 Pistol

30 Hang power clean (225/155lb.)

For time. 

Goal: Sub 15:00

Cap: 18:00

Intermediate: 1500m Row, 50 single leg squat to box or 30 pistol holding plate or rig, 165/115lb.

Baseline: 1k Row, 30 single leg squat to box or step up, 45/35lb. 

I scaled to 1500 meter row, 50 pistols to 21" box and 105 pound hang power cleans.  I moved well finishing the row in around 7:30.  Transition to pistols was quick and I could move without long pauses, finishing in about 3:30.  Transition to hang power cleans was longer.  Once I got going, I was moving well, starting off with a large set followed by shorter sets 8/5/3/3/3/3/5.  I finished in 14:00 and felt like I had scaled it very well given the time goal and cap.  

Intent

"Today is a workout that is both high capacity and high skill. Can anyone take this thing on RX’d? The workout isn’t created  to discourage but to inspire. Even the fittest in our community has to be challenged or their journey will only halt. Remember as we program for the best and scale for the rest, this methodology was built around this principle and why it works. Don’t tie your self worth or the progress of your training to the letters RX’d because as you get fitter, the standard rises with it. Pace the row enough that you get off ready to move steady on the pistols and the hang clean should be doable in sets of 5+ but it is ok for it to be heavy, this is a heavy WOD!"

It is a very rare occasion when I can Rx a workout.  Usually I am cruising between the Intermediate and Baseline variation.  For barbell movements, the women's intermediate is usually a good starting point.  For gymnastics, I am usually just above the baseline recommendations.  For endurance, I can typically handle the intermediate volumes.  I agree with the programming methodology of programming for the best and scale for the rest (as CrossFit is infinitely scalable).  However, for newer individuals it is much more difficult to determine appropriate scaling options.  As an experienced CrossFitter, I feel like I can get pretty close to the intended stimulus.

Erg Triathlon - Bulgarian Bag

Sunday, November 30, 2025

Basement Gym

1430

Erg Triathlon 

2000 meter Row - 10:15

4000 meter Bike - 9:20

2000 meter Ski - 11:20

Bulgarian Bag

Tabata - 8 x 20 seconds WORK 10 seconds REST

72 swings (4 minutes total)

Bench Press - Metcon

Friday, November 28, 2025

Westbound CrossFit (Coach Ryley)

0800 (17 of us)

Warm Up

Box step ups

Box jumps

Dead hang

Weight shifts

Hanging shoulder tap

Hanging hip tap

Low plank holds

Push-ups

Strength

Build to a heavy single bench press today in 15:00. 

45-95-115-135-155-175-185

Conditioning

2:00 on/ 2:00 off x 4 rounds 

10 DB Bench press (70/50)

20 Hanging hip tap

10 Box jump Over  (30/24’)

Intermediate: 50/35 DBs, 20 hanging hand release, 24/20’

Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs

I scaled to 40 pound dumbbells, hanging weight shifts (12), and 20" box jump overs.  I was moving well and was finishing 1 round every 2 minutes.  4+0 total.

Cool Down

Banded W's

BSAG Leg 11

November 27, 2025

Home Gym

1300

Warm Up

Bike Erg

Ski Erg

Bulgarian Bag

Kneeling Hold Out Raised

45-25-35-40-45 (failed 50)

Reverse Bench Press

30-45-60-80-100 (unracking was the worst part, after that not too bad on my wrist)

Dumbbells Anyhow

55-70-90-100

Hang Clean x 4

75-95-115-125-135

Hang Clean Rampage

115 x 10

Pool Swim

Wednesday, November 27, 2025

Carmody Rec Center

1230

Pool Swim

1x400 FR

2x200 FR

1x200 BR

1x100 BA

--

1100 yards total (35 minutes)

Conditioning

Wednesday, November 26, 2025

Westbound CrossFit (Coach Loni)

0900 (11 of us)

Warm Up

Echo bike

Pass throughs

Cossack Squats

Power Snatch Warm Up

Squat Clean Warm Up

Toes to Bar Warm Up

Pulling Warm Up

Conditioning

7:00 AMRAP

1 Power snatch (135/95lb.)

1 T2B

2,2…3,3….4,4….5,5….etc. 

3:00 Rest

7:00 AMRAP

1 Squat clean (135/95lb.)

1 C2B Pull Up

2,2…3,3…4,4…5,5…etc. 

Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)

Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row. 

I scaled this to a 65 pound barbell, leg raises and kipping pull-ups.  1st AMRAP through round of 6 (42 reps); 2nd AMRAP through round of 5 plus 2 squat cleans (32 reps).  I was moving really well and quite pleased to do (15) kipping pull-ups during a WOD.

Cool Down

Banded Tricep Extensions

Banded Face Pulls

Conditioning

Tuesday, November 25, 2025

Westbound CrossFit (Coach Bryn)

0900 (11 of us)

Warm Up

Echo bike

Plank shoulder taps

Shuttle runs

Sit Ups

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Tabata Hollow Hold

Conditioning

2:00 max Bike cals

2:00 Rest

2:00 max Row cals

2:00 Rest

2:00 max Shuttle Runs (25' = 1 rep)

2:00 Rest

Repeat with 1:00 of work, 1:00 of rest

Repeat with :30 of work, :30 of rest

This was an interesting workout.  It was originally designed as just an Echo Bike, but modified for the class size.

Bike - 26-19-13

Row - 24-13-5

Run - 22-12-6

I was pleased with 140 reps.  I really pushed the pace on the Bike and felt good about those volumes.  I was able to hold my pace substantially on the runs, but dropped off on the last 30 second row.  At least I know where I am at.

55-60 cruising pace on Echo Bike

60-65 hard pace, sustainable for a 1-2 minutes

65+ sprint, sustainable for 30 seconds

Pull-up Finisher - 1-1-1-1-1

Barbell Complex - Metcon

Monday, November 24, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Banded Pass Through

Squat (narrow, wide, normal stance)

Banded Bradford Press

Banded Muscle Snatch

5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean

--------

5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

--------

5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull

then...

2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Strength Complex

In 15:00 build to a heavy of the following complex: 

1 Squat Clean

1 Front Squat

1 Push Jerk 

1 Split jerk 

*bar must remain in your hands through the complex. 

75-95-105-115-125-135 pounds

Conditioning

“Air Force +”

20 Thruster

20 Sumo Deadlift High pull 

20 Push jerk

20 Overhead Squat

20 Front Squat

*4 Burpees for every minute that passes. 

135/95lb. 

Goal: Sub 11

Cap: 16:00 

Intermediate: 95/65lb. 

Baseline: 2 burpees every minute, 35/15lb. 

I scaled this to a 45 pound barbell and did *2 Burpees for every minute that passes.  I ended up finishing in 13:49 and felt good about the effort.  

Thrusters ~2 sets

Sumo Deadlift High pull ~2 sets

Push Jerk ~2-3 sets

Overhead Squat 6-6-8

Front Squat ~2 sets

I was moving reasonably well and it was very good load.

New Jump-N-Rope

I ended up making the drive to Louisville to get a new jump rope.  My Jump-N-Rope 1.5 has served me well.  I worked with Dylan and he recommended 2.5 rope with long handles.  I took a few swings and it felt pretty good. I was very happy to Venmo him $25 for the rope with a free mesh bag.  He even gave me a length of 1.5 if I struggle to adjust to the 2.5.  Very happy to support local small business and Jump-N-Rope is one of the best.

Pool Swim

Saturday, November 22, 2025

Carmody Rec Center

0900

Pool Swim

1x300 FR

3x200 FR

1x200 BR

1x100 BA

1x50 FR

--

1250 yard total (40 minutes)

Felt great to be in the water.

Lamar Rec Center

Thursday, November 21, 2025

Lamar Rec Center

1830

Treadmill

2 min walk (3 mph)

18 min run (5 mph) - 1.5 mile

2 min walk (3 mph) 

Weights

Pull-ups

5x1

Incline Bench Press

8x45

8x65

8x75

Cambered Bar Squats

8x85 (empty, assumed weight)

5x135

3x175

3x1175

Calf Raises

3x12x45

Alt DB Biceps Curls

10x20s

10x25s

The Lamar Community Center has hands down the finest rec center weight room I have ever been in.  It felt like a flashback to high school with a decrepit squat rack, old hack squat, bench press, incline press, smith machine, cable crossover, calf machine and other benches throughout the room.

All of the plates were old school iron that had been painted more than once.  There was a chalk "pitcher" in one corner.  In addition to standard Olympic bars and curl bars, I was amazed to see a cambered bar.  I had to use and it feels very different.

The cardio room is pretty typical and has selectorized machines.

The basketball court was by far my favorite.  Despite having a horrible shot, I am glad I grabbed a basketball and shot around a little bit.

Best part is that drop in entry was $3!

Overhead Pressing

Tuesday, November 18, 2025

Westbound CrossFit (Coach Bryn)

0900 (9 of us)

Warm Up

Run

Tabata activation

• Push-ups
• Shoulder taps
• Band pull aparts
• Strict press (empty barbell)

Pressing specific warm-up

• Tempo
• Position drills

Conditioning

Press

2-2-2

Push Press

3-3-3

Push Jerk

4-4-4

This got heavy quick

Press - 95-105-110

Push Press - 115-120-120

Push Jerk - 120-120-120

Everything felt good, but I have not tracked my repetition maxes.  Relative to historic maxes, I felt really solid.

• Press 1RM - 135 (2017)
• Push Press 1RM - 157 (2019)
• Push Jerk 1RM - 150 (2019)

More Iron Plates?

90% of the time, I would not have even bothered looking at this listing, but Riker tipped me off to the BFCO Deep Dish 35's being offered for less than $1/pound.  Then I noticed some of the plates read "Olympic" rather than "Standards" and I decided to reach out to Hart Wise over at Rocky Mountain Athletics.

They were cleaning out iron plates as they mostly used bumpers.  $80 for a pair of 45s and $60 for a pair of 35's was a great price if I decide to get rid of them in the future.

BFCO weigh 36.15 and 36.30

Olympic Standard weigh 44.25 and 45.15

Deadlift - Metcon

Monday, November 17, 2025

Westbound CrossFit - Coach Loni

1200 - (10 of us, met John)

Warm Up

Run

Over the fence

Line hops

Deadlift Warm-up

Strength

15 Minutes to build to a heavy set of 2 for the day. 

(Touch and Go Deadlift)

135

185

225

255

285

305

325

345 - PR!!! for a double

Conditioning

21-18-15-12-9-6-3

Deadlift (135/95lb.)

Lateral bar jump over (x2)

Goal: Sub 7

Cap: 10:00

Intermediate: 95/65lb. 

Baseline: 35/15lb., plate hop each rep = 1

I scaled this to 95 lb deadlifts and one foot take off on hops.  With the time cap, I decided to cut the reps which did not work out.  I finished 18-15-12-9-6-3 in 6 ish minutes and then added back in the 21 reps so it went 18-15-12-9-6-3-6-9-6 in 8:05.  Still a very good workout, but should have done full reps and maybe lateral jump overs, hop back?

Dave Tate Table Talk- John Welbourn

I listen to a lot of podcasts, but rarely am I so inspired that I have to note the guest and pull out some of my favorite quotes.  John Welbourn is a fascinating guy who has an incredible work ethic, mental clarity and incredible genetics.  He played football in the NFL and came back from numerous injuries which should have been career ending.  He practices jiu jitsu in addition to strength training.  Born in 1976, he is only 5 years my junior, but is an absolute beast.

2012 - Dave Tate turns down CrossFit; John Welbourn develops CrossFit Football

Managing Violence - The Eye of the Storm

Specific Adaptation to Imposed Demands

Ability to seamlessly and effortlessly combine primal movement patterns through space to accomplish a known or novel task

Don't be slap dick

This guys living on Jacked Street

Hammer Program developed for US Army

Power Athletic Systems

JohnnyWOD

Dragon Slayer - Don't apologize for raising dragon slayers in a time when there are real dragons.

People come into your life for a reason, a season or a lifetime

Density Training - Heavy, Hard and Awkward

The 25 year old me got the 75 year old me in trouble

Tommy Hearns vs Marvin Haggler Fight

Only a fool speaks before he learns to read and write.  If you want to be able to think, you have to be able to read well and you have to be able to write exceptionally well.  Degree in rhetoric.

https://www.powerathletehq.com

@johnwlbourn

youtube @powerathletehq

Power Athlete Radio podcast - 800 episodes including Fred Hatfield and Louis Simmons

Shoulder Work - Metcon

Friday, November 14, 2025

Westbound CrossFit (Coach Ryley)

1730 (12 of us)

Warm Up

Row

Plank

Toes to bar warm-up

Shoulder to overhead warm-up

Strength

1-2 sets:

5-8 High Pull and 5-8 Strict Press

*Figuring out load to start with

then…

Every 2:00 for 5 sets:

8 DB High Pull + 8 DB Strict Press

I used 15 and 20 pounds for the warm-up sets and then did 5 sets with a 20 pound dumbbell.

Conditioning

30/25 Cal Row

20 Toes to bar

10 Shoulder to overhead (185/125lb.)

For time. 

3:00 Rest

3 sets

Goal Time: sub 3:00 for each working interval

Intermediate: 24/20 Cal, 12-15 toes to bar or hanging leg raise, 135/95lb. 

Baseline: 15/10 Cal, V-up, 35/15lb. Barbell

I scaled to 20 calorie row; 10 kipping leg raises and 10 shoulder to overhead (65#).  It worked out well

R1 - 0 to 2:46 (2:46)

R2 - 5:46 to 8:43 (2:57)

R3 - 11:43 to 14:45 (3:02)

I made it in just under the cap and felt good about the effort.

Conditioning

Thursday, November 13, 2025

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Line hops

Bend and bow

Inchworms

Single leg line hops

5-5-5 Squat

Double under warm up

KB hang squat warm up

Conditioning

12 No Push up burpee (“up down”)

16 Single arm KB hang squat clean (70/53lb.)

32 Double unders

1:00 Rest

6 rounds for time. 

Intermediate: 53/35lb. KB, reduced volume DU or 32 single unders

Baseline: 20/15lb. KB or DB, 20 single unders or plate hops

This was a pretty good workout.  I kept the rep scheme, but scaled the load opting for an 18 lb kettlebell and single unders.

R1 - 2:15

R2 - 2:21

R3 - 2:37

R4 - 2:52

R5 - 3:00

R6 - 1:55 (DNF, managed 12 up downs, and KB hang squat clean)

Finisher

12 Min EMOM:

Min 1) :45 Max Banded Good Mornings

Min 2) 100' Sandbag or Double KB Front Carry (bearhug, AHAP)

Min 3) Rest

Finisher was not too bad.  I went with black band and 30 pound med ball.  Most athletes were using 50-150 lb. sand bag.

Chad 1000

Tuesday, November 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

High knees

Butt kickers

Walking lunge steps

Step ups

Conditioning

“Chad 1000”

1000 Step ups for time.

45/35lb. Ruck or vest

All step to 20’ box

Elite performers: Sub 50:00 solo

Partnered goal: Sub 35:00 (split between 2 people)

Cap: 55 minutes

Intermediate: 700, Unweighted (or partner version)

Baseline: 500 Unweighted (10-12’ box)

I completed 603 reps in 55 minutes:

100 - 7:46

200 - 16:23 (8:37)

300 - 25:30 (9:07)

400 - 35:04 (9:34)

500 - 44:59 (9:55)

600 - 54:34 (9:35)

603 - 55:00

JT

Monday, November 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike

Banded 7s

Inch worms

HSPU prep

Ring prep

Push-up prep

Conditioning

“JT”

21-15-9

Handstand Push up

Ring Dip

Push Up

For time

Goal: Sub 6:00

Cap: 10:00 

Intermediate: First priority is to scale reps down before movement substitutions. 

Pike HSPU off box or abmat, banded ring dip

Baseline: 12-9-6

Pike HSPU from ground, leg supported ring dip, kneeling or wall push up

I scaled this to 15-9-6 and further scaled the movements

• HSPU with knees on 24" Box
• Green Band for Ring Dips
• Push-ups on Knees

I finished in 9:16, and felt a little beat up by the effort.  Ring dips are definitely not my happy place and I need to work on them more.

Cool Down

1 mile run in 12ish minutes

Metcon

Friday, November 7, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Echo bike

Banded 7's

• open arms
• open arms diagonally (right up)
• open arms diagonally (left up)
• rotate at shoulders
• t from behind neck (goal post to open)
• t to y from behind neck (cheerleader)

Barbell primer

Conditioning - Part 1

For time: 

75 Abmat Sit Up

50/40 Cal Bike

25 Shoulder to overhead (95/65lb.)

5:00 Rest

Goal: Sub 6:00 working time

Cap: 8:00

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

Conditioning - Part 2

For time:

25 Shoulder to overhead (95/65lb.)

50/40 Cal Bike

75 Abmat Sit up

Goal: Sub 6:00 working time

Cap: 8:00 

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

I scaled this a little aggressively to 40 sit-ups; 30 cal bike; 25 shoulder to overhead (55#).  I was actually planning on 20 S2O, but upped it when I saw the clock.  I finished Part 1 in 5:29 and Part 2 in 5:52 for a total time of 16:21.  I felt pretty good about the effort, until I realized most folks were working into the 7:00 to 7:30 range.  I could have gone to 50-40-25 if I wanted to hit that time domain.  Overall, it was a good workout and nice to get some higher volume abs.

Conditioning

Wednesday, November 5, 2025

CDOT

1130

Treadmill walk - 5 min - 2.8 mph, 3% incline

Row for time 500 meters - 1:53

Every 2 minutes - 10 rounds

10 walking lunges

5 push-ups

Worked out to 1:1 work to rest ratio

Dumbbell Curls

Multi-press - possible movement for next months challenge

35 minutes total workout

Anvil

I have been in the market for an anvil on and off for about a year.  My interest is strictly in filling out my repertoire of vintage strength & grip equipment.  Lifting an anvil by the horn was a sign of an incredibly strong grip.  This was especially true as the anvil in question approached 200 pounds.  

Unlike the Thomas Inch dumbbell, there is little standardization in the way of anvil feats of strength.  They all have different weights and shapes.  When tested, they usually appear in grip medleys.

On the front range, I have seen them listed for around $2-$5 per pound and are scooped up quickly on Facebook Marketplace.  Part of my problem, is that I really do not want a 100+ pound paperweight that will be part of the puzzle game I implement every time I work out.

Seth Morrow posted this little gem on Tuesday night for $100 and I was fortunate to be one of the first people to contact him.  I could not determine the weight from pictures, but offered to stop by his shop the same day.  We ended up meeting the next morning and I was pleasantly surprised.  I was also relieved that he marked it as pending for me.  Apparently he had 30 more inquiries after we messaged.  With that being the case, I did not even consider haggling with him.

It is marked II & B Co (Illinoi Iron and Bolt Company) and 5 indicating it is a 50 pound anvil.  They were in production from 1875-1969 and I will be curiously looking for a year stamp tonight.  It is not in great shape with the horn being misshapen and years of use.  However, it is perfect for me.  I could nearly pick it without a warm up or chalk and should be able to enjoy it in the gym for feats of strength.

Gymnastics

Tuesday, November 4, 2025

Westbound CrossFit (Coach Bryn)

1200 (6 of us)

Warm Up

Banded upright rows

Band pass throughs

Inch worms

Movement prep

Conditioning

3 Wall Walk complex

4 Bar muscle up

5 Toes to bar

6 Chest to bar pull up

10 rounds for time. 

Goal:  Sub 14:00 (fast times can be under 12:00)

Cap: 17:00

**Wall Walk complex = 1 wall walk + 1 strict WF HSPU

Intermediate: abmat on WW Complex, banded or jumping BMU, banded chest to bar

Baseline: 7 rounds: partial wall walk, Burpee + jumping pull up, Hanging knee raise, banded pull or ring row

Scaling appropriately, this was not nearly as bad as it could have been.  

Scale to 1 Wall Walk complex per round - partial wall walk and HSPU to 2 abmat

Scale to 2 jumping BMU at collar bone height

Scale to 5 kipping leg raises

Scale to 6 jumping C2B

I came out hot finishing the first round in 1 minute and then slowing considerably, finishing 8 rounds plus 1 wall walk complex as time was called.

Power Clean - Deadlift

Monday, November 3, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Echo bike

Inch worms

Barbell primer

Conditioning - Part 1

Every 2:00 execute 1 set of: 

Power clean 

3-3-3-3-3

I worked up from 135-135-140-140-140

Conditioning - Part 2

Every 2:00 execute 1 set of: 

Deadlift

3-3-3-3-3

275-275-275-275-275

I felt pretty good on the power cleans, but wanted to be conservative on the deadlifts.  I may have been able to go to 295, but the training stimulus would not have improved much.

Track Workout

Sunday, November 2, 2025

D'Evelyn Track 

1300

Track Workout

1 mile warm up run ~12 minutes

8x100 meter sprint in 25-27 seconds - Sprint the straightaways and walk the curves roughly every two minutes

#25FallGGC

Saturday, November 1, 2025

Basement/Garage Gym 

1100 (with Greg)

Warm Up

Jumping Jacks

Hip Hammy Flow

Squat

5x45

3x135

2x185

205

225

245

260

Bench

8x45

5x95

2x135

160

175

182.5

190

Deadlift

5x135

3x185

1x245

295

325

345

355

I went 9 for 9 and 805 is a new PR Powerlifting Total!

Total 260+190+355 = 805 (GGC 11/1/2025) 211.4 (WILKS 226.18)

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 felt really good and I probably had a little bit more on the squat.  No specific training or deload.  Following Westbound CrossFit and a couple of extra bench sessions.  It was nice to have Greg (260, 200, 295 = 755) lift with me also.

Metcon

Friday, October 31, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Line hops (forward/back)

Run

Calf raises (3 positions)

Box step ups

Explosive box step ups

Hollow raise torso

Hollow raise legs

Dead hang

Kip swings

Kip swings with lat engagement

Knees to elbows

Prep for jump over 

Conditioning

AMRAP 20:00

10 Box step up (50/35lb. Single DB, hold anyway) (24/20”)

10 Knees to elbows

10 *Box jump Overs (24/20’)

*Clear the box is RX’d

Intermediate: 35/20lb. Step up, kipping knees to chest, 20/14” box jump overs

Baseline: Unweighted box step up, lying knees to elbows (holding rig or KB), plate jump overs or line jump overs

I scaled to 20" box step up with 20# dumbbell; 5 K2E per round; 18" bound over foam rollers.  This was a good scale, but I might have been better off doing 8-8-8.  I did not want the volume hanging from the rig, but it was not too bad.  I finished 5 rounds + 23 reps at time and did the last two rounds after time was called.

Conditioning

Wednesday, October 29, 2025

CDOT

1200

Warm Up

500 meter row - 3:22

3:30 walk (2.8 mph; 3% incline)

Conditioning

Every 2:30 for 8 sets

10 walking lunges

5 push-ups

10 med ball sit ups (10# ball)

This was a nice little mover.  I could finish each round in just under 90 seconds and have a minute rest before resetting.  Total volume of 80 walking lunges and 40 push-ups was perfect for today

Metcon

Tuesday, October 28, 2025

Westbound CrossFit (Coach Rachel)

1630 (14 of us)

Warm Up

Shuttle Runs

Rope Skips

Burpee Technique Work

Movement Prep

Conditioning

Every 3:00 x 7 sets

75 Double Unders

15 Lateral DB Burpees 

Max effort single arm farmer carry (50/35lb.) (25ft. out and back segments)

*Every 5ft. covered in the farmer carry is 1 rep! 

*Score is total distance traveled in reps

Intermediate: 35-50 double unders, 35/20lb. 

Baseline: 50 single unders, 10 burpees, 15/10lb. 

This was as bad as advertised.  I scaled to 75 single unders; 10 step over burpees per round; 35 pound dumbbell and could have scaled the reps more on the first two movements.

1. 20
2. 20
3. 10
4. 10
5. 0
6. 0
7. 15

This works out to 75 points.  I slowed on the burpees and started to miss on the rope skips, but it worked out OK.

Iron Man Barbell Co Set

Edgar Chavez listed this on Facebook Marketplace yesterday and I reached out 7 hours after posting around 7:00 PM.  He said we could meet the next day (Saturday) and I got antsy and asked if I could come over that night.  He was not at home and I decided to take my chances.  About 30 minutes later, he marked them as pending, saying that he was getting other inquiries and just wanted to work with me, since I contacted him first.  I originally wanted to stop in at 2 PM, but the comp was running late and I pushed to 3:30 and eventually got to his place at 4 PM.  The plates were exactly as advertised with pairs from 25-15-10-7.5-5-2.5 (130 pounds total) plus a bar with some kind of rotating sleeve and standard collars.  I was thrilled to complete the transaction.

I asked about history and he just picked them up at an auction.  I assume he got a good deal.  He mentioned that he had interested parties from Chicago and other places out of state willing to pay whatever he wanted to package and ship the set.

Iron Man barbell were the first vintage plates I ever purchased in January 2022.  I got the pair of 25s for $60 and was super excited as the swap group had them selling for $4/pound.  I have rarely seen them in the wild since.  I secured a single 15 in June 2024 and a 7.5 in October 2024.  Having a full set is an amazing find for me that I look forward to playing with and displaying.  I expect it is a $500-$800 set in the hands of the right collector.  I will list my spare 15 and 7.5 on the swap page and will hopefully find something interesting that makes it worth shipping these.

Scale Weight

I need scale weights, like I need a hole in the head, but I could not walk away from this for $40 being offered 10 minutes from the house.  I need to do some homework, but have never seen these from the Buffalo Scale Company.

King Kong 2025

Joe, Kevin, Andrew, Mark, Cathy, Herb, Josh, Kim

Curt, Sanjiv, Louis

Marc and Akeem again hosted a King Kong venue.  This time we were at Gym No 5, an amazing strongman facility in north Boulder, Colorado.

I did not even bother, trying to make weight as I came in at 95.2 kg (93 kg was not in the cards).

I had a really good session:

• Crusher - 97.1, 112.1, 122.1, 125.1 (56.8 kg), 130.1 pounds.  This is a PR!  I got 55.7 in 2024 and 56.2 in 2023.
• Hub - 31.1, 36.1, 38.6, 41.1, 43.1, 45.1, 47.1, 50.25, 55.35 (25.2 kg), 60.40 pounds.  (10) was a ridiculous number of attempts, but I was lifting much better here than at home in practice.  PR!
• Thumb Blaster - 42.65, 50.20, 52.75, 57.75, 62.90, 65.5 (R, 29.8 kg), 70.5 pounds.  PR! and I felt stronger with my left hand at home
• Little Big Horn - 84.7, 104.6, 114.6 (52.1kg), 124.4 pounds.  I was off of last year's PR of 55.62 kg, but still very happy with this lift and glad I made a 10 pound jump at the end

Very friendly crowd.  Joe was newer to grip.  Kevin helped arrange the venue.  I competed with Andrew, Cathy, Marc and Louis last year.  Kim was there.  Herb was a beast.  Josh was friendly and brought some home made stall mat grip implements to share.  Curt brought stickers that her ordered from Plate Snacks.

It will be interesting to see how I stack up overall when the official results are posted.

It was pretty slow going.  I arrived at 8:45 AM for a scheduled 9:00 AM weigh in.  We got started around 10:00 AM and did not finish until 3:00 PM.  It was a lot of fun and it seems like the Discord group is going to be a good weight to keep up with athletes in the future.

Tips - Bring real food for lunch, smelling salts, hand sanitizer and my own Spider Chalk for grip events.

UPDATE:  Results

278/295 men; 48/52 Men's 105kg; 8/9 Men's Master's 50+, 105kg; 

Jacob 78th

Marc 129th

Joe 189th

Curt 210th

Louis 219th

Joshua 226th

Kevin 252nd

Andrew 289th

Katherine 43rd overall women

Kim 52nd overall women, 2nd Women's Masters (50+; 72kg) (41.77 - 18.66 - 21.61 - 34.99)

My lifts (top lift in my class) - Pound for Pound - =360.55/209.4 = 1.72x (top ten 3.45x

• Crusher - 56.74 (99.78) - elite 120% of bodyweight
• Hub - 25.10 (47.05) - elite 55% of bodyweight
• Thumb Blaster - 29.71 (47.57) - elite 65% of bodyweight
• LBH - 51.98 (97.86) - elite 130% of bodyweight

Carbondale - Jaland (22nd), Steve Millard, Jeremy Everding, Michael Rogowski, Jesse Hagedorn, Sarah Chappelow, Megan Hagedorn, 

Ben Edwards - 225th (Lecompton with Chad Gustin, Ace Gustin, Elle Gustin)

65.55 - 26.18 - 32.27 - 74.73

900 Yard Pool Swim

Thursday, October 23, 2025

Carmody Rec Center

1300

Pool Swim

1x500 FR

1x150 BR

1x150 BA

1x100 FR

--

900 yards (30 minutes)

Although slow, it was really nice to be back in the water.  Looking at my notes, it has been over a month (Sept 12 since my last swim).  

Row - Bike - RKBS

Wednesday, October 22, 2025

Westbound CrossFit (Coach Aaron)

1730 (6 of us)

Warm Up

Row

Bike

KB warm-up

Conditioning

Every 3:00 x 10

12/9 Cal Row

12/9 Cal Bike

15 Russian KB Swing (70/53lb.)

Intermediate: 10/7 Cals, 53/35lb. 

Baseline: 8/5 Cals, 25/15lb. 

I scaled appropriately to 7 cal row, 7 cal bike and 15 RKBS at 26 pounds.  I was moving well and finished the rounds as follows:

1. 1:41
2. 1:43
3. 1:46
4. 1:44
5. 1:47
6. 1:43
7. 1:44
8. 1:50
9. 1:47
10. 1:46

This adds up to 17:31 minutes of work.  The coaching cue that changed my life was pulling on the Echo Bike handles.  I had always pushed before and it felt like the machine was fighting me.  Aaron pointed out that the lats are often larger muscle groups and the pulling motion allows an athlete to get some momentum with the hips.  Absolute game changer.

I skipped the cool down and recovery flow

Overhead Pressing

Tuesday, October 21, 2025

Westbound CrossFit (Coach Bryn)

1200 (3 of us)

Warm Up

Jumping jacks

Mountain climbers

Dead bugs

PVC movements

Barbell warm-up

Heavy Day

1x Strict press

2x Push Press

3x Push Jerk

Every 2:00 x 7 sets

I used 85-85-85-85-90-90-90.  I did a warm-up set at 95 and it felt rough.  I was hoping to build up to it, but not today.

Finisher

:30 max effort banded push up

:30 max effort alternating V-up

1:00 Rest

X 3 sets

*Score is total reps

This was tricky:

11 push-up (no band) + 13 jack knife

9 push-up + 12 jack knife

10 push-up + 11 jack knife

--

66 total reps

Front Squat - Pulling

Monday, October 20, 2025

Westbound CrossFit - (Coach Loni)

1200 - (7 of us)

Warm Up

Run

Banded shoulder mobility

Wrist stretches

Staggered stance air squat

Toes out air squat

Toes in air squat

Barbell warm-up

Kipping warm-up

Conditioning

Front Squat (185/125lb.)

Bar muscle up

9-6-3

2:00 Rest

Front Squat (135/95lb.)

Chest to bar pull up

12-9-6-3

2:00 Rest

Front Squat (95/65lb.)

Pull Up

15-12-9-6-3

*Includes rest

Goal: Sub 16:00

Cap: 21:00

Intermediate: 135/95, 95/65, 75/55lb……..Banded/ jumping BMU, Banded chest to bar, Banded pull up

Baseline: 45/35lb. Barbell across all rounds or light, Push Up + banded pull up, Banded C2B Pull Up, Inverted Row (barbell in rig or rings)

For as bad as this could have been, I scaled it really well and got a good stimulus.

9-6-3 Front Squat (65 lb) - Jumping BMU 0-3:35

12-9-6-3 Front Squat (45 lb) - Jumping C2B - 5:35-10:25

15-12-9-6-3 Front Squat (15 lb) - Jumping PU - 12:25-18:51

The transitions between movements were slow by design.  The Front Squats were unbroken, but with pauses at the top.  The pulling movements were around sets of 3 across the board.

Hang Power Clean - Metcon

Friday, October 17, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run

Hamstring sweeps

Walk on toes

Walk on heels

Jump rope

Speed steps

Hang clean pull

Hang muscle clean

Hang power clean

Strength/Skill

Every minute on the minute x 8

3 Hang Power Clean

Building each minute to moderately heavy load.

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

Conditioning

Hang power clean

21-15-9-15-21

(95/65lb.)

Double Under

42-30-18-30-42

For time. 

Goal: Sub 9

Cap: 12 minutes 

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

Baseline: 45/35lb., single unders

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

Cool Down

Single leg calf raises

Wall leaning toe raises

Alamosa Rec Center

Thursday, October 16, 2025

Alamosa Family Recreation Center

0730

Warm Up

5 laps (~0.5 miles) on indoor track

Hip Hammy Flow

General Strength

Back Squat on Hoist Machine

Dumbbell Incline Bench Press

Assisted Dips

Sit-ups

45 minutes total workout

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

Ring Muscle Up - Deadlift

Tuesday, October 14, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

Run

Jumping jack

Seal jack

Ground to overhead (no weight)

Inchworm

Step back lunge

Prong A, Y, snow angel

Ring muscle up warm-up

Deadlift - build to starting weight

Ring Muscle Up Technique

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

Metcon 

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

Ring muscle up

Deadlift (365/255lb.)

For time. 

Goal: Sub 8:00

Cap: 15:00

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

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

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

Chipper

Monday, October 13, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Row

Inch worm

Hollow rock

Step up

Kettlebell swings

Conditioning

1k Row

________

100 Burpee

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

100 V Up

100 Step up (24/20’)

For time. 

Goal: Sub 22:00

Cap: 30:00

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

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

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

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

King Kong Grip Session

Sunday, October 12, 2025

Basement Gym

1700

2.25" Crusher

85

110

115 (L)

117.5 (L)

Hub

25

30

32.5

35 (R)

1-5/8" Thumb Blaster

40

50

55 (L)

57.5 (L)

Little Big Horn

85

95

100 (L)

102.5

100 (L)

Massenomics Stall mat

95 (2H)

3.5" Dumbbell Handle

Photo pending

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

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

L-sit - Metcon

Friday, October 10, 2025

Westbound CrossFit (Coach Ryley)

1730 (3 of us)

Warm Up

200 meter run

Superman hold

Hollow rocks

Strict sit - feet raises

Dead hang

Kip Swings

Kip + Hip Drive

Jumping muscle ups

Core Work

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

3x5-10 Back extensions on GHD

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

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

Conditioning

10-8-6-4-2

Bar muscle up

20-16-12-8-4

Box jump over (30/24’)

V-Up

For Time.

Goal Time: Sub 10

Time Cap: 12:00

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

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

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

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

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

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

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

IAWA World Championship

Banner

Meeting Jack Shanks

Clean & Push Press

Pullover & Press

Straddle Deadlift

One Arm Clean & Jerk

Clean & Push Press

2" Vertical Bar

Zercher

Fun in the Stones "Garden"

Very Impressive Team Lift (Dolores and June)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Net Costs

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

Reviewing my travel costs the past three years:

2023 Nationals, Columbia - $560 (drove)

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

2024 Worlds, Eastbourne - $1250

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

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

Row - Push-ups

Tuesday, September 30, 2025

Basement Gym

1800

Conditioning

10 Rounds for Time:

250 meter row

5 push-ups

This turned out to be a perfect quick hit that I finished in 17:02.  Considering changes for the future, I might opt for every 2 minutes:  250 meter row; max unbroken push-ups; rest in remaining time.

Tempo Deadlift - Metcon

Monday, September 29, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run

RDL

Glute bridge

Walking lunges

Monster walk

Sit-ups

KB swings

Deadlift warm-up

Strength Superset

Every 2:30 x 5 Sets

5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)

:30 Side Plank (each side) *DB for loading on your side if possible. 

I used a relatively light 155 pounds and did 20 second side planks, moved well.

Conditioning

RXConditioning 

3 Rounds for Time:

400m Run

20 Ab Mat Sit-Ups

15 American Kettlebell Swings (53/35)

Cap: 10:00

Intermediate: lighter KB

Baseline: KB deadlift

This was a fun workout.  I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36

Push Jerk - Metcon

Thursday, September 25

Westbound CrossFit

1730 (Coach Mat)

Warm Up

Strength

Every 2 x 4 sets

3 Pause Push Jerks (2s pause in dips)

85 pounds

Conditioning

5 Rounds for Time:

10 Push Jerks (185/125)

400m Run

Rest 1:00 between rounds

17:40  I scaled to 300m runs and used a 65 lb barbell

2025 Two Fisted Challenge

Despite my better judgement, I went ahead and competed in the Two Fisted Challenge hosted by Clark's Gym.  It was nice to have Jarrod, Elijah and Karena join me for some lifting.  So far so good, my fingers do not seem too much worse for the wear, but I will certainly know more tomorrow.

9/27/2025

209.6 pounds

Official:  Jarrod Fobes

Competition Lifts

Finger Lift, Left, Little - 30 pounds*

Finger Lift, Right, Little - 30 pounds

Finger Lift, Left, Thumb - 30 pounds*

Finger Lift, Right, Thumb - 30 pounds*

Finger Lift, Left, Ring - 40 pounds*

Finger Lift, Right, Ring - 40 pounds

Finger Lift, Left, Index - 55 pounds*

Finger Lift, Right, Index - 55 pounds*

Finger Lift, Left, Middle - 65 pounds*

Finger Lift, Right, Middle - 65 pounds*

Deadlift, Fingers, Little - 45 pounds*

Deadlift, Fingers, Ring - 55 pounds*

Deadlift, Fingers, Index - 75 pounds*

Deadlift, Fingers, Middle - 85 pounds*

*Indicate 50 year old, 90kg records

Record Session

Bear Hug - 128 pounds

Squat, 12" Base - 235 pounds

Clean & Press, Middle Fingers - 75 pounds

Miller Clean & Jerk - 75 pounds

I am now down to (10) lifts that I have the equipment, mobility and strength to attempt:

1. Bent Press
2. James Lift
3. Jerk From Rack
4. Judd Clean & Jerk (single leg)
5. Reg Park Bench Press (2 barbells)
6. Abdominal Raise
7. Lano Lift
8. Carter Lift
9. Phumchaona
10. Total Poundage

• Mobility Limited (9) - Bench Press, Reverse Grip; Clean & Press, Reverse Grip; Snatch - Kelly; Bench Dip; Wrist Curl; Leg Press - Self Loaded; Mansfield Lift, Van Dam Lift, Chin Up
• Strength Limited (2) - Pullover and Press - With Wrestler's Bridge; Squat - One Leg; 
• Equipment Limited (3) - Back Lift; Dumbbell Walk; Foot Press

There are also (5) new lifts I need to try:

• Official - Reflex Bench Press
• Proposed - Bench Press, Larson (Fulton HT); Bench Press, DB, Left/Right; Deadlift, Heels Together, Fulton

USAWA Club Build Out - UPDATE 2025.09.24

High Country Vigour (HCV)

HCV has made a very good start, but is about $2,000 (and 400 square feet) away from being capable of hosting all lifts.

• Basic Equipment - YES - May need some thin iron plates for heavy bar lifts
• Fulton Bar - YES - Generic
• Ring for Finger Lifts - YES - Michael Black
• Heavy Bar Lifts - 
• Heavy Lift Bar - YES - Arm Assassin
• Hip Belt - Hip Lift, Carter Lift, Phumchaona Lift - YES - homemade
• Hand & Thigh - Hand & Thigh, Deanna Lift - YES - Arm Assassin
• Harness/Handrails - Harness Lift - YES - hommade
• Neck Harness - Neck Lift - YES - Ironmind
• Travis Lift Attachment - Travis Lift - YES - homemade
• Vertical Bar Lifts - YES - 2" Generic Sleeves and 1" FBBC v-bars
• Roman Chair - YES - combination stool and "The Answer" base
• Back Extension - NO - I do not have space for this
• Dumbbells - 
• 1.9 inch Fulton - YES - Nemesis
• 2.5 inch Inch - YES - Nemesis
• 3.5 inch - NO
• Weaver Stick - YES - homemade
• Saxon Plank - NO - DIY
• Commercial Vertical Leg Press - NO - I do not have the space for this
• 3" Barbell - YES - Titan Fitness
• Trap Bar - YES - Gerard
• Dinnie Handles - YES - Cerberus
• Custom Short Bar for Rim Lift - YES - Works with stubby axle bar, Dino Gym has 20" spacing on an axle

Progression

• As it stands, HCV could contest 214/219 
• 3.5" Dumbbell ($100) 215/219
• Saxon Snatch Plank ($50) 216/219
• Back Extension ($250) 217/219
• Vertical Leg Press ($2000) would add Foot Press and Back Lift 219/219

Purchasing a Back Extension would not be difficult, but they do take up a large footprint as the most reasonable solution is a modern glute ham device. $$*

Making a Saxon Plank will be difficult requiring a 3" wood plank, plate holders and a means of securing them. Reviewing the Clark's Gym set up:  Double Thick 2x6 ($10) with flanges ($7 each) for 1 inch pipe and 1 inch pipes ($13 each) for loading pin.  $, *** Jarrod made one of these and brought it over.

3.5" dumbbell ($60-$90) does not interest me.  3.5" dumbbell handles are uncommon but currently being offered by Arm Assassin and Nemesis Grips.   $*

Back Lift/Foot Press apparatus are not likely for a completely different reason, space..  These could be fashioned from a commercial vertical leg press, but they take up a lot of real estate, especially in a home gym. $$$$**

A Custom Short Bar I CAN CONTEST THIS LIFT ON A STUBBY AXLE BAR. I could also fabricate a bar with 18" collar to collar distance and 12" of loadable sleeve (42" total length) $**

$ - low cost, $$ - mid, $$$ - high, $$$$ prohibitive

* - buy easily, **fabricate easily, ***fabricate hard, ****fabricate prohibitive