Metcon

Tuesday, June 17, 2025

Westbound CrossFit

1200

Warm Up

Run

Jumping Jacks

Sit-ups

DB Deadlift

DB Hang Snatch

DB Push Press

T2B warm up

Conditioning

 30-Minute AMRAP:

 200m Run

 16 Alternating DB Hang Snatch (50/35lb.) - scaled to 20

 12 DB Box Step Overs (24/20) - scaled to 20 inch box

 9 Toes to Bar - scaled to hanging knee raise

 8 DB Push Press (50/35) *Each arm - scaled to 20

I finished 5 rounds + 30 reps (did not start HKR) and felt like I was moving well.

Community Cup Retrospective

I was in the Rookie Division based on my Open performance

Event 1 - 777th (20 min AMRAP, box step over, DB snatches, HRPU) 218

Event 2 - 649th (interval with Row, OH Squat, Ring Row, Sit-ups) 118

Event 3 - 377th (max Hang Power Clean and Front Squat) 370

Overall 689th out of 1000 who entered and 857 who submitted scores.

My long time domain conditioning was certainly my weakest link.  The movements were actually good for me

#1 Rookie - 500, 226, 550

#100 Rookie - 323, 176, 500

#200 Rookie - 369, 190, 330

Open Water Swim - Nationals Prep

Monday, June 17, 2025

Bear Creek Lake Park

1700

Open Water Swim

850 yard swim in about 25 minutes

300

300

125

125

Sleeveless wetsuit, single cap and silicon ear plugs.  Comfortable.  Estimate water temp in mid to high 60s

Nationals Prep

Hackenschmidt Floor Press

5x135

3x155

2x175

1x185

failed 195

Saxon Deadlift

45

65

75

85

failed 95

90

Deadlift

Monday, June 16, 2025

Westbound CrossFit

1200

Warm Up

Jog

Good Mornings

Glute Bridge

Single Leg RDL with hip opener

Deadlift movement prep

Deadlift

Build to Heavy

5x135

5x185

3x225

3x265

1x295

1x315

1x335

1x345 PR!

345 felt great and I considered jumping up another 10 pounds.  In retrospect, sticking with 345 was a good call.  My posterior chain knows it worked today.

Burner

1:00 max Row

:30 Rest

1:00 max Row

507 meters including ghost meters

Cool Down

 :30 Seated Hamstring Stretch

 :30 Side Lying Thoracic Opener (per side)

 10x Banded Hamstring Flosses

Flosses were weird.  Lie on back grab hamstring and extend leg, as you bend leg, raise head, then extend leg and lower head.  I am not sure if I was doing it right.

BSAG Leg 6 - USAWA Nationals Prep

Sunday, July 15, 2025

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Alt Grip Snatch

75

85

95

Press

95

105

115

Lunge

75

95

115

Alt Grip Clean

Fours 4x95

Rampage 8x95

Dinnie Lift

5x1x350 pounds (roughly every 90 seconds)

Dumbbell to Shoulder

52

72

92

102

I continue to have mixed feelings regarding the BSAG.  Yes, it was nice to be invited and the organization does have some important history.  However..

1. I don't enjoy competing this often
2. Athletes don't have much input in the organization
3. Bottleneck communications through Clark's Gym
4. I really do like wearing a belt and wrist wraps, especially for high reps
5. Results/records posted infrequently

Nationals Prep is going well.  

Dinnie Lift - It was nice to get some volume with the Dinnie Lift.  I am hoping it builds some hand toughness and then I will start increasing the load.  Alternatively, I may train with wraps and then focus on grip.  

Dumbbell to Shoulder - First time testing dumbbell to shoulder and 102 felt good.

50 year old 100kg records

Hackenschmidt Floor Press - 315 pounds (Patrick Hadley 2023)

Dinnie Lift - 733 pounds (Chad Ullom 2022)

Saxon Deadlift - 115 pounds (Patrick Hadley 2024)

Dumbbell to Shoulder - 160 pounds (Patrick Hadley 2024)

General Conditioning

Friday, June 13, 2025

CDOT

1200

Treadmill

Incline 5% - 0.5 miles (2.4 mph)

Walking Lunges

10x8 steps EMOM

DB Bench Press

30

40

50

60

70

40 minutes total workout

Q2 Postal and Stars of Tomorrow Record Day

Saturday, June 14, 2025

Garage Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Q2 Postal

Rectangular Fix

55

60

60

Clean & Seated Press

90

100

Hack Lift, One Arm, Left

135

155

185

Deadlift, 3" Bar

185

225

255

It was fun to get some lifting in with Kim and Jarrod.  Kim did the postal lifts with me.  Jarrod did record day lifts for the Stars of Tomorrow meet.

Community Cup 3

Warm Up

General Prep – 2 Rounds:

10 Air Squats

10 PVC Front Squats

10 Hang Muscle Cleans with PVC

10 Scapular Pull-Ups or Ring Rows

Movement Development – Front Squat Focus:

 Using an empty barbell:

5 Front Rack Elbow Rotations

5 Tempo Front Squats (3 seconds down, 1-second pause, fast up)

5 Pause Front Squats (2-second pause at the bottom)

3 Full-Speed Front

Movement Development – Hang Power Clean Focus:

Using an empty barbell:

3 Hang Position Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Hang Power Cleans

Community Cup 3

Establish a 1-rep max Front Squat

Establish a 1-rep max Hang Power

Notes:

Athletes may start with either lift.

Multiple attempts are allowed within the 20-minute window.

The total of the heaviest successful lifts in each movement will be the final score.

Hang Power Clean

155

165

175

Front Squat

165

185

195

205

165# matches my January 12, 2017 PR

205# is just 5 pounds off of my September 22, 2021 PR

Cool Down

2 Rounds:

10 Cat-Cow Stretches

30-second Child’s Pose

30-second Couch Stretch (each leg)

30-second Wrist and Forearm Stretch

90 Pound York Globe Dumbbells

These beauties are being offered by Connor Reger on Facebook Marketplace for the screaming deal of $500.  That works out to just under $2.80/pound which is a fair deal for globes in general and a great deal for heavy globe dumbbells.

I am sure I will regret not buying these, but I have absolutely no use for heavy dumbbells.  Especially ones as fragile as these and $500 is not chump change.  I would be buying just to have them and would probably use them in trade down the line for something interesting.  They are too heavy and fragile to ship easily which is another problem.

These are being offered by Coby Hurst-Sneh for a reasonable $250.  They were originally listed for $300 which is not horrible.  Just over $2.00/pound is a fair price for roundheads.  Especially those over 50 pounds.

Community Cup Event 2

Tuesday, June 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

10 Jumping Jacks

10 Air Squats

10 Scapular Pull-Ups or Ring Rows

10 Calorie Row

Movement Development – Overhead Squat Focus:

 Using PVC or light barbell:

5 Snatch Grip Push Press from behind the neck

5 Overhead Squat Hold in bottom position (with pause)

5 Tempo Overhead Squats (3 seconds down, pause, fast up)

3 Full-Speed Overhead Squats

Gymnastics Primer (based on athlete level):

3 Scapular Pull-Ups or

5 Ring Rows or

5 Chest-to-Bar Pull-Ups

Community Cup Event 2

Rookie

4 Rounds:

 Rounds 1 & 2:

10 Sit-ups

10 Overhead Squats (45/35 lb)

Max Calorie Row

Rounds 3 & 4:

10 Calorie Row

10 Overhead Squats (45/35 lb)

Max Ring Rows

This went pretty smoothly

Round 1 - 10+10+8 calories on the rower

Round 2 - 10+10+7 calories on the rower

Round 3 - 10+10+5 ring rows

Round 4 - 10+10+18 ring rows

--

118 total reps

So far I have been enjoying the community cup programming.  It will see how I end up amongst the king of the "losers" contest.  Roughly 1000 men accepted invitations for the Rookie Category and about half of them have submitted some scores.  I am sitting in 348th with one event left to complete.  They can be done in any order at any time this week.

Community Cup Event 1

Monday, June 9, 2025

Westbound CrossFit - Coach Bryn

0900 (8 of us)

Warm Up

General Prep – 2 Rounds:

10 Jumping Jacks

10 Air Squats

10 Scapular Push-Ups

10 Box Step-Ups (alternating legs)

Movement Development – Dumbbell Snatch Focus:

 Using a light dumbbell:

3 Dumbbell Deadlifts each side

3 Dumbbell High Pulls each side

3 Dumbbell Muscle Snatches each side

3 Dumbbell Power Snatches each side

Gymnastics Primer (based on athlete level):

3 Wall Walks or

5 Hand-Release Push-Ups or

5 Knee Push-Ups

Community Cup Event 1

Novice/Rookie

20:00 AMRAP:

12 Box Step-Overs (20")

9 Dumbbell Snatches (35/20 lb)

3 Hand-Release Push-Ups

I paced this well.  My first round was about 1:40, and then I slowed to average about 2:07 for a total of 9 Rounds + 2 Reps.

Cool Down

(50:00–60:00)

2 Rounds:

10 Cat-Cow Stretches

30-sec Child’s Pose

30-sec Couch Stretch (each leg)

BC Strength Glute Bench

Little pick up from Kevin Love on Facebook Marketplace for $100.  Retail is $220.  I have been seeing these pop up from time to time and have been wanting to experiment with it.

Track Workout

Sunday, June 8, 2025

D'Evelyn High School Track

1700

Bike to track - 2.25 miles

Track Workout

8x100 (IN 0:25-0:26 ON 2:00)

Felt good to move, ran straights, walked curves

Bike home - 2.25 miles

USAWA Nationals Prep

Saturday, June 8, 2025

Garage Gym

1700

Warm Up 

None

Dinnie Lift

250 (145+100)

275 (155+120)

300 (170+130)

325 (185+140)

350 (200+150)

Felt good but was getting heavy.  Still plan to open at 325.

2x5 Saxon Bar (empty weight 35#)

85

85

90

85

3x4 Saxon Bar (empty weight 45#)

65

85

85

I was a little disappointed, but not surprised since I have not trained with the Saxon bar in quite a while.

Metcon

Friday, June 6, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us)

Warm Up

General (0-8:00)

1:00 easy jump rope (any variation)

1:00 2 inch worm +6 Ground to overhead with no weight AMRAP

2 rounds

___________

Specific (8:00-18:00)

5 KB Deadlift 

1x5 Single arm single leg KB Deadlift 

3x 5 KB Russian Swing (building in weight)

________

10 Single unders

10 jump high/slow single unders

3-5 sets of: 5 Single unders “slow, jump high”+ 1 Double Under

2:00 double Under practice

Skill

(19:00-22:00)

3:00 max reps double unders or double under practice (to simply do single unders here is not acceptable. You will do enough scaled version in the workout)

I did several sets and was moving well.  Best unbroken was 10 double unders.

Conditioning

(25:00-42:00)

RXConditioning:

300 Russian KB Swings for time. (70/53lb.)

Every 3:00 starting at 0:00 you must execute 20 Double Unders

Goal: Sub 13:00

Cap: 17:00

Intermediate:

300 Russian KB Swings for time. (53/35lb.)

Every 3:00 starting at 0:00 you must execute 30 single unders

I used 26 pound kettlebell and moved well finishing in 14:57

Baseline:

150 Russian KB Swings for time. (15/10lb.)

Every 3:00 starting at 0:00 you must execute 20 single unders or plate hops

It was nice to be back at Westbound CrossFit.

Conditioning

Monday, May 26, 2025

Garage Gym

1100

Warm Up

Jumping Jacks

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Conditioning

3 Rounds

Every 6:30

4 Burpee Box Jumps (20")

12 Alt DB Snatch (35#)

400m Run

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

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

BSAG Leg 5

Sunday, May 25, 2025

Garage Gym

1300

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

BSAG Leg 5

Body Weight:  211 pounds (100kg class)

PRESS behind Neck - 85 pounds

65

85

95

CLEEN/JERK Behind Neck - 135 pounds

95

115

135

DEAD PULL - 315 pounds

305

315

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

Token attempt

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

Token attempt

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

1100 Yard Pool Swim

Saturday, May 24, 2025

Carmody Rec Center

1100

Pool Swim

1x800 FR

1x100 BA

1x200 BR

--

1100 yards total (33 minutes)

York Dumbbell Scoops

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

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

Universal Weight Plates

These 35s get me one step closer to a full set of Universal weight plates.

• 100s - NA (I have no intention of buying these, even if my next door neighbor was selling them for $0.50/pound
• 45s - 1/19/2022 - $120
• 35s - 5/21/2025 - $80
• 25s - 10/2/2023 - $50
• 10s - 10/2/2023 - $20
• 5s - 9/28/2023 - $30
• 2.5s - TBD

The 5s were via Vintage Weightlifting Swap, the rest were sourced locally.

I have been pretty successful putting together sets.

• York - Full
• Iron Grip - Full
• Rep Fitness - Full
• Intek - Need 5-5-2.5-2.5

Ego Lifting and Conditioning

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

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

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

Finally, I ended with some conditioning.

EMOM 12

Station 1 - 1 pull up + 5 push ups

Station 2 - 30 rope skips

Station 3 - 10 KBS (35#)

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

Challenges

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

The Cycle with a blob

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

Deka.Atlas

20 Barbell Thruster - 95/65

20 Burpee Over Bar

20 Surrender Lunge - 50/35 (one DB)

20 Dumbbell Ground to Overhead - 50/35 (one DB)

40 Meters Dumbbell Bear Crawl - 50/45

20 Sit-up - 35/20 (one DB)

60 Meters Farmer's Carry - 100/70 per hand

20 Dumbbell Shoulder To Overhead Press - 50/35 per hand

100 Jump Rope Single Under

100 Meters Atlas Shoulder Carry - 100/70

CrossFit Workouts - SQT and Helen

Grip Board - Adam Juncker

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

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

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

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

Shipping the handle was $18 and $70 is a screaming deal.  Shipping the Saxon Bar was $92 and $192 for a 2x5 Saxon Bar delivered is an amazing deal (cheaper than either Arm Assassins or Sorinex).  The collars are really nice also.

#25SpringGGC

Sunday, May 11, 2025

Basement Gym

1300

Warm Up

Jumping Jacks

Hip Hammy Flow

Squat

5x45

3x135

2x185

205

225

245

255

Bench

5x95

2x135

1x155

180

190

185

Deadlift

4x135

2x195

1x245

295

325

335

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

Total 255+185+335 = 775 (GGC 5/11/2025) 209.0 (WILKS 218.87)

Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4 (WILKS 217.52)

Total 250+185+315 = 750 (GGC 5/11/2024) 206.9 (WILKS 212.8)

Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9 (WILKS 221.66)

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

Accessory - Metcon

Friday, May 9, 2025

US Air Force Academy

1100

Warm Up

3 min flywheel bike

hip hammy flow

Accessory

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

Side Press

Front Press

Glute Kick Back

Mars Bar Lunges

5-4-3 each leg

Metcon

5 rounds for Time:

10 wall ball shots (12# to 10')

12 calorie ski erg

Deadlift - Metcon

Thursday, May 9, 2025

Peterson AFB

1200

Warm Up

Echo Bike - 5 min

Hip Hammy Flow

RDL

Deadlift

8x135

6x185

5x225

4x255

4x255

3x255

Metcon

4 Rounds for Time:

5 Tire Flips (200#)

500 meter Row

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

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

Erg Triathlon

Tuesday, May 6, 2025

Basement Gym

1200

Erg Triathlon

row 1000 meters (5:15)

bike 4000 meters (9:35)

ski 1000 meters (5:35)

20:27 Total

2025 All-Round Weightlifting New Zealand - Open

Saturday, May 3, 2025

Garage Gym

1700

Warm Up

Meh

New Zealand Open

Reflex Clean & Push Press

105

115

125 (56.7 kg)

Hack Lift

245

265

285 (129.3 kg)

Body Weight 208.2 pounds (94.4 kg)

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

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

UPDATE 5/16/2025 

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

1st - Ben Goodman - 60 + 190 kg at 38, 73.9 kg bodyweight

2nd - Paul Hallam - 70 + 170 kg at 46, 99.6 kg bodyweight

3rd - David Angove - 72.5 + 185 kg at 39, 84 kg bodyweight

4th Sanjiv Gupta - 56.7 + 129.3 kg at 53, 94.4 kg bodyweight

5th Joshua Perks - 45 + 60 kg at 51, 78.6 kg bodyweight

2025 USAWA Grip Championship & Record Session

Saturday, May 3, 2025

Garage Gym

1000

Warm Up

Setting up

Grip Championship

Pinch Grip, Strict

75

85

95

115

Deadlift, Inch Dumbbell, One Arm (Left)

86

101

106

Vertical Bar, 1 Bar, 2" (Left)

110

125

140

Hack Lift, Fulton Bar

213

233

243

Record Session

Clean & Press, Alternate Grip

95

105

Side Press, Dumbbell, Left 

52

Side Press, Dumbbell, Right

52

62

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

General Fitness EMOM

Wednesday, April 30, 2025

CDOT

1200

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

EMOM 15

1 - 8 air squats

2 - 5 push-ups

3 - 8 med ball sit-ups (8#)

This was a good mover and not really taxing.

IronMind Special Items

IronMind is doing some housecleaning.

2" Knurled Handles - $25

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

-----

Wrist Reinforcer Leverage Bar Prototypes - $69.95

These were prototypes and actually look pretty cool, but not something I was super excited about.

-----

Big Boy Dumbbell Bar - $124.95

These were a warehouse cleanup; 24" long, 1-1/16" diameter, 5-1/4" handle.  Kind of an odd item, especially at the steep price point

-----

Pinch Grip Pills - $249.95

These were prototypes and offered as a heavier or lighter disc.  

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

Precision machined from mild steel with gently curved faces.

• Heavier Disc - 6-3/4" diameter, 2-1/4" wide, weighs 26.9 pounds - $249.95
• Lighter Disc - 6-3/4" diameter, 1 -3/4" wide, weighs 22 pounds - $150.00

I am not a huge blob lifter, but I do think these prototypes are very cool.  For $150 I went ahead and ordered one.

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

Staniewicz Strength Equipment 53 pound = $160

Staniewicz Strength Equipment 48 pound = $145

Holle Blobs 20-30kg, cost? 

Gods of Grip Loadable Blob trainer = $115

Micrograinz Blob Trainer = $120

Canon Power Works BLOB50 = $200 + shipping

------

In addition they had 

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

 

Stump Bar

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

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

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

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

Track - Highland Games Throwing

Sunday, April 27, 2025

D'Evelyn Track

1030

Track Workout

Biked to school 2.25 miles

800 meter run

8x100 meter run (with 100 meter walk between efforts) - splits were between 23 and 25 seconds

Biked home 2.25 miles

Highland Games

Braemar Stone - 10 throws with 13 pound stone

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

Pool Swim

Friday, April 25, 2025

Carmody

1100

Pool Swim

1x400 FR

1x200 FR

4x100 FR

1x50 BA

1x50 BR

--

1100 yards total (36 minutes)

Skull Smash

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

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

Scale Weights

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

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

BSAG Leg 4

Tuesday, April 22, 2025

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Single Arm Barbell Clean & Jerk

65

75

Bench Press

155

175

Kneeling Snatch & Press

65

75

80

Deadlift x 4

225x4 = 900

Deadlift Rampage

185x10 = 1850

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

Bodyweight 208.6 pounds

Grip Prep

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

Pinch Grip, Strict

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

Deadlift, Inch DB, One Arm

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

Vertical Bar, 1 Bar, 2"

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

Hack Lift Fulton Bar

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

Powerhouse Boxing

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

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

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

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

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

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

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

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

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

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

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

Rude Recreation Center Pool Swim

Thursday, April 17, 2025

Rude Recreation Center

1200

Pool Swim

5x200 FR in 5:30ish, 1 minute rest between efforts

--

1000 yards total (30 minutes)

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

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

Annual is $369

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

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

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

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

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

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

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

Managing the side effect of high blood pressure:

• ARB - Telmisartan 80mg
• Beta Blocker - Nebivolol 10 mg
• Diuretic - Hydrochlorothiazide 25 mg
• Calcium Channel Blocker - Amlodipine

Reducing visceral fat stored behind the small intestine (per Sean O'Mara):

• Paleo/low carb/no carb diet
• Intermittent fasting
• Sprints, HIIT training
• Sauna / Cold Plunge

GLP-1

• Semiglutide - GLP-1 receptor agonist
• Terzepatide - Glucose-dependent insulinotropic polypeptide (GIP) receptor and GLP-1 receptor agonist
• Retatrudide - triple agonist with Glucagon

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

CoQ10 - 

SLU-PP-332 - Mimics aerobic exercise

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

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

Side note: Aromatase Inhibitors like Arimidex to regulate estrogen levels

Testosterone risks - increased red blood cell production

Primobolan - cholesterol changes (increase LDL, decrease HDL)

Post Cycle Therapy following 8-12 week cycle

Armlifting Greece

Top Row

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

Bottom Row

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

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

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

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

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

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

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

Deadlift

Tuesday, April 15, 2025

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Romanian Deadlift

Deadlift

8x135

8x135

5x185

5x185

3x225

3x225

Bench Press Heptathlon

Saturday, April 12, 2025

Home Gym

1000

Bench Press Heptathlon

With Kim and Jarrod

Bench Press Feet on Floor - 170, 180

Bench Press Feet in Air - 170, 175

Bench Press Reverse Grip - 0

Bench Press Alt Grip - 95, 115, 135

Bench Press Hands Together - 115, 135, 150* Record

Bench Press Right Hand - 45, 55

Bench Press Left Hand - 45, 55

Rampage - 95x22 = 2,090

Bench Press Roman Chair - 45, 55, 65, 75* Record

4th attempt for a record

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

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

Metcon

Monday, April 7, 2025

Garage Gym

1200

Metcon

2 Min Rounds to complete at least 50 burpees

30 single under

*5 wall ball shots (14# to 10') 

*5 lateral burpees over line

- rest 2 min between rounds - 

*Add 5 reps every round

**Start where you left off

R1 - 1 + 33 (5) - Complete round, rope skips, 3 wall ball shots

R2 - 2 + 0 (10) - finished 10 wall ball shots and 10 burpees

R3 - 2 + 49 (15) - rope skips, 15 wall ball shots, 4 burpees

R4 - 3 + 24 (15) - finished remaining 11 burpees and did 24 rope skips

R5 - 3 + 54 (20) - finished rope skips, 20 wall ball shots and 4 burpees

R6 - 3 + 65 (20) - 11 more burpees

R7 - 4 + 54 (20) - finished last 5 burpees, rope skips and 14 wall ball shots

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

Pull Up Finisher

5x1

Sunday Funday

Sunday, April 6, 2025

Home Gym

0900

Erg Triathlon

2000 m Row - 10:47

4000 m Bike - 10:10

2000 m Ski - 11:47

1700

Track Workout

1 mile warm up run - 13:07

8x 100 meter sprint (walking the curves and running the straights) on 2:00

My times were between 26 and 28 seconds

COC Silver Bullet

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

USAWA Club Championship

Saturday, April 5, 2025

Garage Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

DB Snatch

62

77

77#

Zercher

 

205

230

250#

Turkish Get Up

44

50#

Deadlift, Fulton Bar, Ciavattone Grip

233

243#

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

Sanjiv - 620 pounds (pts = 617)

Jarrod - 682 pounds (pts = 630)

Kim - 320 pounds (pts = 610)

Nisha - 170.5 pounds (pts = 441)

Back Squat

Friday, April 4, 2025

Basement Gym

1700

Warm Up

Bike Erg - 2000 meters

Row Erg - 1000 meters

Ski Erg - 1000 meters

Back Squat

8x45

5x95

5x95

5x95

5x95

5x95

Pool Swim

Friday, April 4, 2025

Carmody Rec Center

0930

Pool Swim

1x400 FR

1x200 BR

1x200 BA

4x50 FR (IN 1:15 ON 2:00)

--

1000 yards total (34 minutes)

Conditioning

Thursday, April 3, 2025

CDOT

1300

Stair Stepper

20 minute - 57 floors

Biceps Blast

10x20

9x25

6x30

2x35

1x40

Conditioning

Wednesday, April 2, 2025

CDOT

1230

Conditioning

Every 7:30

24 calorie Assault Bike

24 walking lunges

12 sit-ups with med ball (8#)

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

Apollon's Axle Deadlift

Sunday, March 31, 2025

Garage Gym

1300

Warm Up

Reverse Hyper

Hip Hammy Flow

Apollon's Axle Deadlift

10x123

8x153

6x183

2x213

2x213

Pull-ups

EMOM 5

30 minutes total workout

Rolling Hills Grip Challenge 3

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

Scoreboard for Rolling Hills Grip Challenge 3

Silver Bullet

Kim = 0+0:06.8

Elijah = 0

Jarrod = 1.5+0:09.0

2x5 Saxon Bar

Kim - 126.2

Elijah - 145.6

Jarrod - 195.5

2-3/8" Napalm Nightmare

Kim - 160.3

Elijah - 160.3

Jarrod - 250.6

Hub Lift

Kim - 46.2

Elijah - 38.8

Jarrod - 61.6

Wrist Roller Sled Drag

Kim - 12+0:37.9

Elijah - 11.25+0:60:0

Jarrod - 12+0:54.59

BSAG Leg 3

Friday, March 28, 2025

Home Gym

1700

Warm Up

5 minute bike erg

Hip Hammy Flow

Back Squat

8x45

5x95

3x135

155

185

205

Clean & Press Behind Neck

75

85

95

DB Swing

35

50

62 (right arm)

DB Snatch x 4

4x50 = 200 pounds (right arm)

DB Snatch Rampage

8x50 = 400 pounds (right arm)

1 hour total workout

950 Yard Pool Swim

Friday, March 28, 2025

Carmody Rec Center

1030

Pool Swim

1x300 FR

1x150 FR

1x150 BR

1x150 BA

1x100 BR

1x100 FR

---

950 yards total (30 minutes)

Good to be back in the water.

Clean & Jerk - Metcon

Monday, March 17, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

WARM UP

300m run

Lateral hops over bar

Scap push-ups

Barbell technique

Hang in active hollow

Scap pull-ups

Pull-ups

STRENGTH

E:20 X 21

1 Power Clean and Jerk @ 50-60%

+

7:00 to Build to Heavy Clean and Jerk

Clean and Jerk

1 x 1

I used 65 pounds and did 19 of 21 reps.

Building to heavy, I did 115 and 135 pounds

METCON

CrossFit Performance/RX+

5 Sets

AMRAP - 2

300m Run

Max Rep Strict Pull Ups

----:60 Rest B/t----

I played with the run to make sure I would have time to do pull-ups

R1 - 200m - 3 pull-ups

R2 - 240m - 2 pull-ups

R3 - 300m - 1 pull-ups

R4 - 240m - 2 pull-ups

R5 - 240m - 2 pull-ups

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

Strandpulling

Saturday, March 15, 2025

Garage Gym

1630

Strand Pulling

Press Behind Neck - 40kg

Dislocation Attention - 10kg

Overhead Downwards Knuckles In - 30kg

Overhead Downwards Knuckles Out - 30kg

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

Saturday, March 15, 2025

Westbound CrossFit 

0940

Warm Up

Shoulder Circles

Hip Hammy Flow

Front Rack Warm Up

Pass Throughs

Wrist Mobility

Scaled Wall Walk

CrossFit Open 25.3 (s)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time cap: 20 minutes

♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)

♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

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

First 5 wall walks went well enough finishing in 1:11

The row was a nice cruiser at about 600 cal/hour

Wall walks (6-10) were smooth as well

Deadlifts (135#) felt really good and I was able to maintain 5x5

Wall walks (11-15) began the struggle with longer breaks, but no missed reps (12:40)

Cleans (95#) felt heavy and I opted for singles

Wall walks (16-20) were rough, but I was racing to get another tie break time (19:23)

Snatches (65#) felt light and I did a set of 3 + 1 more rep

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

The Answer

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

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

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

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

Front Squat - Metcon

Monday, March 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

WARM UP - DB, box, wall

3x

10 step ups/10 plyo step ups/5 box jumps

10 single DB deadlifts/10 single DB shoulder press/10 DB snatch

:15 wall facing HS hold

MOVEMENT/MOBILITY - band, bb, wall

*grab moderate band

:30 banded overhead tricep extension / side

:30 half kneeling banded lat stretch / side

:30 band assisted deep squat, band around hips

:30 band assisted deep squat, band around t-spine

10 spanish squats

*grab barbell

:20 back rack elbow punches

5 SLOW front squats + 5 front squats + 5 fast front squats

:20 bb calf smash / side

:20 calf stretch on wall

2 wall walks, pause every step

2 wall walks @ workout pace

STRENGTH

E :30 X 5

2 Front Squats + :03 Descent + :03 Pause in Hole

@ 40-60%

+

12:00 to Build to A Heavy Front Squat

Front Squat

1 x 1

I did 3x2@75 pounds (3 second lower, 3 second pause)

Build - 95, 115, 135, 155, 185 pounds

METCON

Health

For Time (15:00 CAP)

400m Run OR 500m Row

20 DB Snatch (50/35#)

20 Box Jumps (20/16")

10 Scaled Wall Walks

20 Box Jumps

20 DB Snatch

400m Run OR 500m Row

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

USAWA - Jeff's 50th Birthday Bash

Saturday, March 8, 2025

Garage Gym

1230

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

Potential Lifts (****selected)

• Bench Dip****5th
• Anderson Squat
• Jackson Press****3rd
• Lateral Raise, Lying****2nd
• One-Hand Pinch Grip Deadlift
• Strict Curl
• Press From Rack****1st
• Reg Parke Bench Press
• Roman Chair Sit-up****4th
• Seated Press From Rack

We also completed them in the order drawn.

I did OK, but was certainly not feeling like a beast.

• Press, From Rack - 105, 115
• Lateral Raise, Lying - 40, 45, 50
• Jackson Press - 0 (mobility)
• Roman Chair Sit-up - 53, 78
• Bench Dip - 0 (mobility, I could not get my shoulder to drop below my elbow)

The Lateral Raise, Lying and Roman Chair Sit-up populated some vacant records, but nothing that is going to stand for any length of time.

CrossFit Open 25.2 = 22.3

Saturday, March 8, 2025

Westbound CrossFit

0915

Warm Up

Jumping Jacks

Hip Hammy Flow

Kip Swings

Thrusters

Double Under Technique

CrossFit 25.2

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

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

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

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

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

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

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

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

Erg Triathlon

Friday, March 7, 2025

Home Gym

1600

Conditioning

Erg Triathlon

1000 m row

4000 m bike

1000 m ski

20:50