Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, October 29, 2025

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

Tuesday, October 28, 2025

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.

Saturday, October 25, 2025

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

Thursday, October 23, 2025

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).  

Wednesday, October 22, 2025

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

Tuesday, October 21, 2025

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

Monday, October 20, 2025

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.



Friday, October 17, 2025

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.



Tuesday, October 14, 2025

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.

Monday, October 13, 2025

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)

Sunday, October 12, 2025

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.

Friday, October 10, 2025

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

Wednesday, October 8, 2025

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)

Wednesday, October 1, 2025

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.

Monday, September 29, 2025

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

Saturday, September 27, 2025

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

Wednesday, September 24, 2025

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. $$$$**

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

Tuesday, September 23, 2025

Back Squat

Tuesday, September 23, 2025

Westbound CrossFit (Coach Bryn)

0900 (10 of us)

Warm Up 

row
toes stretch
feet lacrosse ball
glute bridges
90/90s
air squats
squat jumps
back squat build

Max Load Strength Test

Back Squat – Heavy Triple
 Every 3:00 x 7 sets:
 3 Back Squats @ as heavy as possible across sets

I built from 165-185-195-195-195-195-195

Finisher

3 rounds NFT:
10 S.A. KB swings (low load)
10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)
5 hip down push up

Monday, September 22, 2025

Deadlift - Metcon

Monday, September 22, 2025

Westbound CrossFit (Coach Mat)

1630 (11 of us)

Warm Up

Run
Light KB deadlift
Lunges
Glute bridges
Feet up/bent knee crunches
Lateral banded walk
Deadlift warm-up
Abmats sit-ups
Box step-ups

Strength Superset

Every 2:30 x 4 sets:
Deadlift x 5 @ moderate-heavy
:20 Weighted Hollow Hold

I used 235 pounds and did unweighted holds.  Felt good.  Last set was a heavy load.

Conditioning

RXConditioning 
 For Time:
 21-15-9
 Deadlifts (255/180lb.)
 Ab Mat Sit-Ups x 2 (42/30/18)
 Box Jump Overs (24/20)
 
Goal: Sub 9 Cap: 12:00

Intermediate: 185/125
Baseline: 75/55lb., sit up x1, step-overs (custom height)

I scaled this one aggressively to 15-9-6 and finished just under the target at 8:46.  I used 165 pounds for the deadlift doing each round in 2 sets.  Sit-ups were tough, but I did the volume of 30-18-12 in sets of 5.  I did box step overs and moved smoothly.

Cool Down

Couch stretch

Friday, September 19, 2025

Dips - Hops - Evil Wheels

Friday, September 19, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

Warm Up

Run
Crab crawl
Tempo psuh-ups
Hollow rocks
Ring warm-up
Lateral bounding warm-up
Evil wheel practice

Conditioning

RXConditioning 
 10–1 Ladder for Time:
 Ring Dips
 Lateral DB Jump Overs (x2 per rep)
Evil Wheel (chest/sternum to ground extension)
Goal: Sub 13:00 / Cap: 16:00
Intermediate: box dips, partial range evil wheel
Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs

I scaled to bench dips (30 inch box plus dumbbells with feet on ground in front of me); partial range of motion Evil Wheels and finished in 14:14.

The dips are kind of like ring rows, scaling is challenging to do consistently and at the right level of intensity.  Evil Wheel is similar.  Load up a barbell and extend forward as you would with an ab wheel to full extension and then return to start position.  At a wall with reduced range of motion makes this infinitely easier.  Overall it was a good workout and added some new movements to my repertoire.

Cool Down

:30 triceps stretch
:30 pec opener
10 cat-cows
 2 rounds NFT

Wednesday, September 17, 2025

Skills - Metcon

Wednesday, September 17, 2025

Westbound CrossFit (Coach Aaron)

1730 (13 of us)

Warm Up

2 minute jog
Inch worm
Slow rope skips
Deadlift warm-up
Ring warm-up

Skill

EMOM x 5
2-4 Ring Muscle-Ups or progressions
 (Jumping MU / transition + dip / ring row + ring dip superset)
*Intention here is to refine muscle ups skills and capacity. Don’t over fatigue yourself or the workout but the goal here is improvement. Perfect time for those that are close to give attempts and learn from them. 

I worked on some ring supports and transitions

Final WOD Prep

3x5 Deadlifts building to workout weight
5 minutes of practice and scale considerations for cross over single unders

Conditioning

RXConditioning 
 AMRAP 12:
 3 Ring Muscle-Ups
 6 Deadlifts (225/155)
 12 Crossover Single Unders
 
Goal: 5+ rounds

Intermediate: Jumping MU, 185/125 DL, less reps of cross over single unders
Baseline: Ring rows + dips, 95/65 DL, single-unders

I scaled to 10 seconds accumulated ring hold time, deadlifts at 155 pounds and completed the crossover single unders as prescribed.  I managed 5 + 1 rounds and repetition.  The ring holds were unbroken and then 5 seconds + 5 seconds.  The deadlifts were unbroken.  My first set of crossovers were unbroken and then 2-3 sets for the rest.  This 

Cool Down (skipped)

2x 15 single arm bent row each arm
2x30 alternating jack knife (15 each leg)

Monday, September 15, 2025

Light Housekeeping

It is time again to part with some stuff.

Currently on Facebook Marketplace I have listed:
  1. Cerberus Dinnie Ring Handles - Paid $0 (courtesy of GGC); Retail $229; sold for $100 to Adam Pache (Facebook Marketplace)
  2. StrongArm Sport Conventional Deadlift Bar - Paid $150; Retail $288; listed for $200; sold for $165 to Halee Wittinger
  3. Titan Fitness Multigrip Bar - Paid $75; Retail $225; listed for $100; sold for $100 Marcos Pachenco
  4. Schisler Deep Dish Plates - Paid $120; Vintage; listed for $135
  5. Olympic Spin Lock Collars - Paid $5; Retail $40; listed for $15; Sold one pair to Marc Brotherson
  6. Boxing Gloves and Under Mitts - Paid $5; Retail $40; listed for $15; sold for $15 to Danny Gibbons
I can certainly stand to part with more items, but am not in any hurry.

Push Press - Metcon

Monday, September 15, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

Echo bike
PVC pass throughs
Glute bridges
Plank should taps
Inchworms

Barbell warm-up
Kipping warm-up

Strength

Every 2:00 x 5 Sets
1 Power clean + Push Press x 5 @ heavy but maintainable

I built up from 75-80-85-90-90 pounds.  It seemed like a heavy 5 rep load.  I might have had 95 or 100 in me, but not sure.

Conditioning

RXConditioning 
 5 rounds For Time:
 10 Power Cleans (155/105)
 10 Push Press (same load)
 20 Toes to bar
 
Goal: Sub 12:00/ Cap: 14:00

Intermediate: 135/95 + 15 Toes to bar 
Baseline: 55/35lb. + Hanging leg raises or lying leg raises

This was as bad as I expected.  I scaled aggressively to 65 pounds for the power cleans and push presses and did leg raises for the core component.  I still pushed all the way to the cap, finishing in 13:38.  I was able to break up the power cleans 9/1 and then 5/4/1.  I held onto the bar for all 10 push presses, but was taking significant pauses at the chest.  The leg raises started out 10/10 and then 5/5/5/5.

USAWA Back to Back

Colorado OTSM Classic

Saturday, Sepember 13, 2025

Dinnie Lift - 418 pounds (personal best, no record)
Saxon Deadlift - 110 pounds (personal best, no record)
Saxon Deadlift, 2x5 - 115 pounds (new lift)
Deadlift, Fulton Bar - 213 pounds
Deadlift, Fulton, Left - 113 pounds
Deadlift, Fulton, Right - 108 pounds

One Ton Pentathlon Challenge

Sunday, September 14, 2025

Anderson Press - 145 pounds (record)
Anderson Squat - 305 pounds (record)
Hackenschmidt Floor Press - 185 pounds
Kennedy Lift - 380 pounds (record)
Peoples Deadlift - 380 pounds (personal best, no record

Lifts remaining to try:
  1. Bent Press
  2. Clean & Press - Middle Fingers
  3. James Lift
  4. Jerk from Rack*
  5. Judd Clean & Jerk
  6. Miller Clean & Jerk*
  7. Reg Park Bench Press
  8. Squat - 12" Base*
  9. Abdominal Raise
  10. Lano Lift
  11. Bear Hug
  12. Carter Lift
  13. Phumchaona Lift
  14. Total Poundage - 3 hours 9 minutes



Friday, September 12, 2025

Deadlift - Metcon

Thursday, September 11, 2025

Westbound CrossFit (Coach Matt)

1630 (13 of us)

Warm Up

Row erg
KB deadlift
Jumping jacks
Offset air squats
Tempo deadlifts

Strength

Every 2:30 x 5 Sets
 4 deadlifts @ 80–85%
 Pause 1” off the floor for 1 second

This was tough. I worked with 225-245-245-245-245 and kept good form.  245 is 70% of my 345 1RM.

Conditioning

RXConditioning 
 3 Rounds for Time:
 15 Deadlifts (225/155lb.)
 12 Burpee Box jump over (24/20)
 30 Abmat Sit-Up
 
Goal: Sub 10:00 | Cap: 12:00

Intermediate: 185/125lb.,20/12 box/plate height
Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.

I was encouraged to go heavy and do the prescribed volume, but it did not go well.  I scaled to 135 pound deadlifts and 12 burpee box step overs (20").

Round 1 - 8/7 on DL, BBSO ok, 15-6-6-3 sit-ups
Round 2 - 5/5/5 on DL, BBSO ok, 8-8-5-4-3-2 sit-ups
Round 3 - 5/2 at time called

Weight was OK.  Had I cut BBSO to 8 reps and 24 reps on sit-ups, I may have finished.

Cool Down

Pigeon stretch
Hamstring stretch
Single leg glute bridges

900 Yard Pool Swim

Friday, September 12, 2025

Carmody Rec Center

1300

Pool Swim

1x200 FR
1x100 FR
1x100 FR
1x50 FR
1x50 FR
-
1x100 BR
1x100 BR
1x50 BA
1x50 BA
-
1x100 FR
----
900 yards total (32:30)

Slow going and I took 30 second breaks between efforts.  I did like the new Tyr jammer.

Thursday, September 11, 2025

If Moving?

If I were to move out of state or out of the country, I would have to trim my gym equipment.  That is a sad reality.

If leaving the country, I would likely only take my York smalls and some Grip Equipment.

If leaving the state, I would like to hang onto (4) bars, (1000) pounds of weight, collars, flat bench, some medium weight dumbbells, yoke, lightweight CrossFit stuff, Scott Preacher Curl and Sheaf/Sheaf Fork.

Should I start getting rid of some stuff in the near term?  Maybe.  I should at least put some feelers out there.  The items in green represent $1500 worth of stuff that I could part with and not feel like I was put out any.

What would I keep?

Basics
  1. Eleiko Bar
  2. Texas Power Bar
  3. Rogue Aggro Bar
  4. Rogue Beater Bar
  5. StrongArm Sport Deadlift Bar $150 (paid $150)
  6. Bella Bar
  7. Training Bar
  8. Stump Bar
  9. Apollon's Axle
  10. Generic Axle Bar
  11. Stubby Axle
  12. 3 Inch Thick Bar
  13. 2.5 Inch Thick Bar
  14. 3x4 Saxon Bar
  15. 2x5 Saxon Bar
  16. Curl Bar
  17. Shorty Olympic Bar
  18. Heavy Lift Bar
  19. Al Gerard Trap Bar
  20. Standard Curl Bar
  21. Band-Bell Bar
  22. Multi-Grip Bar $75 (paid $75)
  1. Iron Grip Plates
  2. Chop Wood Carry Water Plates
  3. York Milled Plates
  4. Hi-Temp Plates
  5. Rep/Rogue/VTX Bumper Plates
  6. Eleiko Change Plates
  7. Eleiko Training Plates
  8. Intek Plates
  9. Universal Plates
  10. Billard Plates
  11. Roc-Mo Plates
  12. BFCO Plates
  13. Schisler Plates $135 (paid $120)
  14. Rogue Calibrated Plates
  15. Kabuki Plates
  16. International Plates $75 (paid $1/lb)
  17. Kg Change Plates
  18. Standard Plates (IronMan, ROC-MO, York, Radha)
  19. Plate Mates
  • Collars
  • York Dumbbells 1-12; 15-50; Keep 1-12
  • Modern Dumbbells 17.5-50; Keep 20, 35
  • Rogue Squat Rack
  • Raptor Yoke
  • Rogue Bench
  • Cybex Bench
  • Hammer Strength Adjustable Bench $150 (paid $130)
Cardio
  • Row Erg
  • Bike Erg
  • Ski Erg
Strongman
  • Atlas Ball $100 (paid $125)
  • Atlas Stones $75 (paid $60)
  • Farmer Carry Handles $100 (paid $60)
  • Husafell Bag $50 (paid $40)
  • Metal Log $150 (paid $150)
  • Wooden Logs $40 (paid $20)
CrossFit
  • Medballs
  • Kettlebells
  • Pull-up Rig
  • Abmats
  • Bands
  • Jump Rope
  • Parallettes
  • Plyo Boxes $300 (paid $320)
  • Rings
  • Climbing Rope
  • Weighted Vest
  • Dead Balls $10 (paid $20)
Misc
  • Silencer Pads
  • Steel Mace $50 (paid $40)
  • Steel Clubs $30 (paid $40)
  • Box Squat $75 (paid $150)
  • Hip Extension $150 (paid $180)
  • Reverse Hyper
  • Torque Tank
  • York Squat Stands
  • Scott Preacher Curl
  • Center of Mass Bells
  • Stool
  • Chains
  • DC Blocks
  • The Answer Bench
  • BC Strength Hip Thrust Bench
  • Sit-up bench
  • Bosu Ball
  • Bulgarian bags
Grip
  • Grippers
  • Grip Implements

Highland Games Implements
  • 26 pound weight
  • 42 pound weight
  • 22 pound hammer
  • sheaf
  • sheaf fork




Tuesday, September 9, 2025

Lunges - Metcon

Tuesday, September 9, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Jog
Pendulum lunge
Lateral lunge
Glute bridge
90/90 hip rotation
Barbell warm-up for cleans
Shoulder warm-up on rig

Strength

Every 2:30 x 5 Sets
6 alternating front rack lunges (3/leg) – heavy
**During rest, explore some pull up skills and drills as time permits. 

Kip pull up linking reps
Butterfly action practice (strict butterfly circles)
Butterfly pull up practice
Etc. 

I built up from 45-55-65-75-75 pounds for step forward lunges and was keeping reasonable balance and form.  My glutes were very activated by the 5th set.

For practice I did small kips, mini strict butterfly circles and finally kipping partial pull-ups

Conditioning

RXConditioning
12:00 AMRAP:
4 Hang Power Cleans (185/125lb.)
8 step back lunge (50/35 each arm)
12 Pull-Ups
Goal: 5-6+ rounds
Intermediate: 135/95lb., 35/20lb. DB’s,  banded pull-ups
Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows

I scaled to a 75 pound bar; 2 x 10 lb DBs and ring rows.  I moved well and completed 6 + 1 rounds + reps.  My form fell apart on the hang power cleans, but the other movements were OK.

Monday, September 8, 2025

Bench Press - Metcon

Monday, September 8, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

Echo bike
PVC pass throughs
Push ups
Ring rows
Dead hang
Tempo bench press

Strength Superset

Every 2:30 x 4 sets
6-8 Bench Press @75-80%
Max Effort Ring Rows (8 reps minimum)

I did 4x8x115 pounds and Ring Rows with my heels ~3 inches forward of center.  Not a true max, but a good hard effort.

Conditioning

RXConditioning 
 Max reps in 5 rounds:
1:00 DB Bench Press (50/35s)
1:00 Knees to Elbows
1:00 Bike for Max Calories 
1:00 REST

Intermediate: 35/20lb. DB’s, Hanging knee raises
Baseline: 15/10lb.DB’s, lying leg raises

I scaled to 30 pound dumbbells and hanging knee raises

R1 - 20 presses - 18 HKR - 9 Cal
R2 - 15 presses - 18 HKR - 8 Cal
R3 - 15 presses - 17 HKR - 8 Cal
R4 - 15 presses - 15 HKR - 8 Cal
R5 - 15 presses - 15 HKR - 10 Cal

The presses for 1 minute seem kind of stupid, but a reasonable way to build volume.  The HKR were better and I worked 10 seconds on 10 seconds rest for 3 sets of 5-6 reps.  The echo bike continues to be my nemesis.  At a cadence of 51-53, I am at steady state, but creeping past 55 or approaching 60, I am struggling to hang on.  I need to work on this.


Sunday, September 7, 2025

Zercher - Pull-ups

Sunday, September 7, 2025

Garage Gym

1200

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Zercher

3x115
2x145
2x175
1x205
1x235 pounds

Pull-ups

EMOM

5x1 strict
5x1 kipping with slow lower

Travis Lift


135
225
315
405
475
525 pounds

This is about as heavy as I can manage.  The loading being in front of the body makes it tougher than the chain lifts.  My set up did not do my Texas Power Bar any favors.

Vertical Bar - One Bar - 2" Left Hand

45
90
115
130 pounds

Saturday, September 6, 2025

Double Unders - Metcon

Thursday, September 4, 2025

Westbound CrossFit (Coach Mat)

1630 (10 of us)

Warm Up

Rope skips
Banded good mornings
Hip down push-ups
Inch worm
Scorpion stretches


Skill/Capacity

AMRAP 3

Double Unders

I managed 49 reps which I was quite pleased with.  It was a lot of singles.  My best unbroken was 5 reps and I managed that a few times.  Good skill to work on.  

Conditioning

AMRAP 1 / Rest 1 x 7 rounds
45 Double Unders
Max Reps American KBS (70/35)

I scaled to single unders and 26 pound KBS and manged 16 reps each round except round 2 (15 reps) - Total = 111 reps

Cool Down

Body Work 

DB rear delt raise
DB lateral raise
Flutter kicks
Single leg deficit calf raises
Toe raises (leaning back to wall)

Thursday, September 4, 2025

Power Clean - Metcon

Wednesday, September 3, 2025

Westbound CrossFit (Coach Aaron)

1730 (11 of us)

Warm Up

Row
Barbell warm-up

Strength - Power Clean Primer

EMOM 6

2 touch-n-go power cleans starting at 55% of 1RM and building.

65
75
85
95
115
115

My power clean is likely close to 155 pounds, but I am not really good at cycling the barbell.  These felt smooth and snappy.

Conditioning

 Every 3:00 x 5 rounds:
 10 power cleans (135/95)
 16/12 cal row

I scaled to 75 pound power cleans and 9 calorie rows and this worked out really well.

Round times:

1:21
1:29
1:24
1:27
1:30 (score was the slowest round)


Tuesday, September 2, 2025

Bent Press


I finally got around to trying the Bent Press and it is every bit as difficult as I imagined.  There is a tremendous amount of hip, thoracic and shoulder mobility required to move away from a stationary weight.  Depending on how heavy it is, the amount of core strength goes up dramatically.

By contrast the Turkish Get Ups seems much, much easier, but the records are about the same.  Certainly more athletes have set Turkish Get Up records, than have set Bent Press records.

After a few token attempts and lots of stretching, I got some token reps in a 12 pounds and crossed another lift off of my list.

Front Squat - Metcon

Tuesday, September 2, 2025

Westbound CrossFit (Coach Bryn)

1200 (5 of us)

Warm Up

Air bike
Squat therapy
Med ball squats
Wall ball shots
Front Squat barbell warm-up

Strength

Every 2:30 x 5 sets:
 2 front squats @ 85–90%
 Tempo + drive through sticking point

I worked up from 145-155-165-175-185 pounds and moved well

Conditioning 

 AMRAP 11
 11 wall balls (20/14) (10/9ft.)
 7/5 cal bike
 5 burpee tuck jump (knees into chest is goal standard)
 
Goal: 4–5 rounds
Intermediate: 14/10 WB, Burpee + jump to knees above hips
 Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)

I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.

Saturday, August 30, 2025

BSAG Leg 8 - Q3 Postal

Saturday, August 30, 2025

Garage Gym (with Kim and Jarrod)

1000

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

BSAG Leg 8

Clean & Push Press - 115, 125 pounds
Clean & Jerk - 135, 145 pounds
Kneeling Curl - 55, 65, 75 pounds
Kneeling Curl x 4 = 65 x 4 = 260 pounds
Kneeling Curl Rampage = 44 x12 = 528 pounds

Q3 Postal

Crucifix - 40, 45 pounds
DB Cheat Curl, OH (LEFT) - 50, 62 pounds
Deadlift, OH (LEFT) - 185, 205 pounds

Friday, August 29, 2025

Conditioning

Friday, August 29, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike
Inch worms
Banded pull-aparts
Hollow rocks

Shoulder taps
Box HSPU
Wallball FS
Wallball shots

Conditioning

 EMOM x 18 (6 Rounds):
6 Wall-Facing HSPU 
15 DB Bench Press (50/35lb.)
15 Wall Balls (20/14 to 10/9’)

I scaled to knees on box HSPU; 25 pound DB bench press and 10 wall ball shots with 14# med ball.  I was moving well with roughly 20-30 seconds work and 30-40 seconds of rest/transition

Cool Down

Bodybuilding Finisher C (same as prior):
 3 Rounds (not for time):
10 Banded Bent row (standing on band for resistance)
10 Hammer Curls
15 DB Reverse fly’s 

I did 2 rounds with 15 pound hammer curls and 10x10 pound DB reverse fly's.  Felt good.

1 Mile Time Trial

Thursday, August 28, 2025

Westbound CrossFit (Coach Ryley)

1630 (5 of us)

Warm Up

400 meter jog
Glute bridges (both legs and singles)
Walking lunges
Lunge forward hip opener
High knees
Butt kicks
Calf stretch
Forward / backwards leg swings
Side / side leg swings
Tuck Jumps
Lunge jumps (split-squat jumps)

Dynamic Strides
2x100 building pace
stretch hamstrings
2x50 faster than race pace
quad stretch
4x100 race pace

Conditioning

1 mile run - 10:04

This is the fastest I have run a mile in years.  I will credit the thorough warm up and group camaraderie.  I went out steady with 2:30 at the 400 and 4:59 at the turn around.  My pace was not super steady, but was as fast as 8:30 per mile and as slow as 10:30 per mile. I was beyond thrilled.

Cool Down

3 rounds of core work
12 sit-ups (supposed to be weighted, I did them unweighted)
15 GHD hip extension

Squat - Pull-ups

Wednesday, August 27, 2025

Home Gym

1700

Back Squat

8x45
8x95
6x135
4x165
2x185
2x185
2x185

Pull-ups

10 x 1 (roughly every 60 to 90 seconds)

Monday, August 25, 2025

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.

Sunday, August 24, 2025

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.