Indoor Track

Sunday, January 5, 2025

Carmody Rec Center

1300

Indoor Track

80 laps = 5 mile = 1:04:47

Normally I would just throw the mileage in my google sheet, but this effort was interesting for a couple of reasons.  First, running on flat even ground at room temperature is much easier than running outside.  An indoor track is much more pleasant to run on versus a treadmill.  Counting laps is tedious, but I had a nice system of doing 10 laps (1 kilometer) and getting something to drink.  It is still a mental grind, but good to get a feel for some of the Hyrox volume.

2024 Year in Review

I did not do goals for 2024.  Instead I had a rough calendar of Highland Games, Deka, USAWA, Running and Grip Sport.  I was more focused on programming modalities and wanted to get in a good mix of stuff.  I feel like I executed on that extremely well.

Top 3 Highlights:

• USAWA Nationals and IAWA Worlds
• Started at Westbound CrossFit in November
• 204 Run Miles (across 109 runs)

Top Opportunities for Improvement

• More Highland Games training and competition
• Thoughtful Grip training (18 session in 2024)
• Increase Bike Miles (251 across 23 rides in 2024)

The only nagging goals that I keep in my mind are my mile run time and 1 rep max bench press.  I only tested my mile once and it was a dismal 9:45 on May 5th.  I tested my bench press at the GGC and put up 185 and 192.5 on October 27th which was the most I have benched in a while.

In terms of goals for 2025, I kicked around the following based on a gripboard thread back in November and I still really like them.

• CCS:  92 RGC GG3 close (2024 best close was 83 RGC at Dub's Grip Classic)
• Powerlifting:  Total 800 pounds (2024 best was 762.5 pounds)
• CrossFit:  6 Pull-ups (currently can do 1-2)
• Mile Run:  9 minutes (2024 best was 9:45)
• General Health:  Get down to 195 pounds (started the year at 198, weighed 209 this morning)

In terms of competition, I am going to build a season around these events:

• 2/1 Hyrox Las Vegas (A)
• 2/27-3/17 CrossFit Open (C)
• 5/11 Spring GGC (A)
• 7/19 USAWA Nationals (B)
• 9/6 Littlefoot Triathlon (B)
• 9/21 Colorado Scottish Festival (A)
• 10/5 IAWA Worlds (C)
• 10/25 King Kong (C)

My A events will prioritize training through the season.  The B events will requires specific training, but may take a back seat.  The C events are events I plan to participate in without specific training.  In all likelihood, I will also do some running events, all-round weightlifting, grip and probably a Deka.  I do want to fly out for the OTSM in Turney, MO (near KS) but will decide later.

If I can keep up with BSAG Postal, it is not unreasonable for me to test my 1 mile run monthly.

I should be able to maintain my hobbies and intend to play tennis, get to the archery range, golf range and get a few days of skiing and scuba diving in during 2025.

Finally in terms of new stuff, I want to play around with steel strandpulling.

To facilitate success, I am going to try to set some quarterly goals.

By the Numbers:

• 200.7 pounds – Year Start Weight
• 210.9 pounds – Year End Weight
• 15.0 swim miles – 28 sessions
• 251 bike miles – 23 rides
• 204 run miles – 109 runs (treadmill and outdoors)
• 228 additional training sessions (Strength, CrossFit, Strongman, All-Round, Grip)

Competition:

• 2 Powerlifting – Spring GGC, Fall GGC
• CrossFit Open
• 2 Running – RMRR 5K, RMRR 2 mile
• USAWA – Grip Championship, Colorado Spring Fling, National Championship, IAWA World Championship, Hybrid (Q1 Postal, Q2 Postal, Q4 Postal, Bench Press Heptathlon, Clark’s RD, Clark’s RD#2, Stars of Tomorrow, Clarks RD#3, Buffville RTCC#5, Clarks RD#4, Two Fisted Challenge, IAWA World Postal, Clarks RD#5, Buffville Cup V, Buffville RTCC#7, Backbreaker)
• 2 Highland Games – Elizabeth Celtic Festival, Colorado Scottish Festival
• Littlefoot Triathlon
• 4 Grip Events – Rolling Hills Grip Challenge 2, Dub’s Grip Classic, Rocky Mountain Grip Sport Summer Challenge, King Kong Grip Challenge
• Deka Mile

Garage Gym Build:

• $4987 Net-Net
• $2024 Modern Net (Bought $2184, Sold $160)
• $325 Vintage Net (Bought $325, Sold $0)
• Purchased Bike Erg, Torque Tank, Preacher Bench
• $2638 Grip Implements, Grippers, Loading Pins
• $709 Grippers (14)
• $1203 Contest Items (Ironmind Little Big Horn, BSS Flask, Sorinex Saxon Bar, Apollon’s Axle)
• $136 Misc (Loading Pins, Cross Guard, Titan’s Telegraph Key)
• $590 USAWA (Fulton DB, Inch DB, 1” V-bar, 2” V-bar)
• $195 (42# WFD)
• $50 Mercier Kilo
• Tusa Mask
• No ski gear or golf gear

I had a great training year averaging nearly a workout a day with few missed days.  I trained in London and Durango.  I gave Row House and F45 a try.  I started a membership at Back Country CrossFit West (now Westbound CrossFit) for me and Nisha.

• Home Gym
• CDOT
• Carmody
• Back Country CrossFit West
• Other

Other Items:

• Bike to Work Day
• 9 Archery Session
• 19 Tennis Sessions with Nisha
• 0 Shooting Sessions
• 3 Buckets of Balls at Foothills
• 3 Ski Days (Keystone)
• 3 Scuba Days (Coral Sea)

Weightlifting

Saturday, January 4, 2025

Westbound CrossFit (Coach Kyle)

0700 (6 of us)

Warm Up

Air Bike

Heel Walk

Hip Articulation

Shoulder Articulation

Banded spread apart

Banded pull apart

Banded lateral steps (stay upright)

Banded monster steps (stay upright)

with Barbell

High Pull

Press and Reach

Pendulum to Power Clean

Power Clean

Build to 90%

45

65

75

85

95

105#

Back Squat

3x8 @80%

I used 3x8x115#

Skills - Metcon

Friday, January 3, 2025

Westbound CrossFit (Coach Loni)

1200 (3 of us)

Warm Up

2x

20-30 single/double under OR :30 double under practice

5 burpees

3 inch worm + push up

MOVEMENT/MOBILITY - lax ball, wall ball

*grab lax ball

:45 lax ball smash traps + rhomboids on rig or wall / side

:45 lax ball smash pecs on rig or wall / side

:45 lax ball smash biceps on rig / side

8 scap ring rows

8 ring rows

8 scap push ups

8 push ups

8 scap pull ups

5 power cleans

5 push jerks

5 clean and jerks, focus on keeping bar close while cycling

STRENGTH

EMOM x 10 - Alternating

-3 Strict Pull ups

-3 Strict HSPU

Aim for the most difficult 3 reps of each movement you can do. Add weight/band to pull ups or a deficit if needed for HSPU. Modify HSPU to pike push ups from a box.

I did strict pull-ups and managed 3, 2, 2, 1.5, 1.5 reps each round (1.5 = a strict second rep, but my chin did not clear the bar)

I did kick up and holds for the HSPU getting 1-2 kickups each time and accumulated 5-10 seconds.

METCON

Health

E2M x 10 (1:20 CAP/set)

40 Single Under

4 Hang Clean and Jerk (75/55#)

6 Lateral Burpee Over Bar

SCORE = Slowest round

1:07

1:13

1:05

1:05

1:05

-

1:04

1:01

1:01

1:03

1:05

I scaled this right out to the gate to 2 Hang C&J and did sprawl step overs.  6 reps the first two rounds and 4 reps the last 8 rounds.  

I was pleased with my consistency down the stretch.

Bench Press - Metcon

Thursday, January 2, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

AMRAP 4

10/7 cal bike or row

400' Shuttle run

MOVEMENT/MOBILITY - light DB's, plate stack

*grab light DBs

8 bent over reverse flies

8 lateral raises

8 front raises

8/8 single arm overhead tricep extension

8 push ups

4 prone T's

4 prone Y's

4 prone I's

4 prone W's

8 push ups

4/4 reverse lunges

:30 samson stretch / side

:30 spiderman stretch on plate stack / side

4/4 reverse lunges off plate stack

STRENGTH

25 Minutes Total (TABATA Starts @ 21:00)

5 Sets

10 Bench Press @ 55-65%

10 Bent Over Reverse Flies @ Light

----2:00 Rest B/t----

+

3-4 Sets

6/6 DB Reverse Lunge from 6" Plate Stack - DB Held in Goblet Position

12 DB Lateral Raises

----1:30 Rest B/t----

+

@ 21:00 Tabata

8x

:20 Hollow Hold

:10 Rest

I used 85 pounds for the bench press and 10 pounds for the reverse flies and lateral raises

Metcon (Health)

For Time (10min Cap)

400' Farmer Carry (50/35s#)

40/30 Cal Bike

400' Shuttle Run

20/15 Cal Row

I scaled to 35 pound dumbbells, 30 cal bike and finished in 9:08

Deep Squat Hold

1/2/2024 - 2 minutes = 1 point

Tampa Travel

Thursday, December 26, 2024

Hyrox Conditioning

Ski Erg - 1000 meters

Burpees - 80

Row Erg - 1000 meters

Farmer's Carry - 200 feet

Lunges - 80

Air Squats - 100

47 minutes total Workout

Friday, December 27, 2024

Open Water Swim

900 yards (27 minutes) Siesta Key Beach

Saturday, December 28, 2024

Tread Water 30 minutes

Tuesday, December 31, 2024

Conditioning

100 push-ups

100 air squats

80 lunges

EMOM 20 - 5 push-ups

E30O30 - 10 air squats x 10 min then 8 lunges x 10 min