25.1 - Burpee - DB C&J - Lunges

Friday, February 28, 2025

Westbound CrossFit (Open Gym)

1000

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Movement Prep

25.1 Rx

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

In my head I had a good plan, of steady, step-up burpees, switching arms every 3 reps and hang clean to overhead and recovery during lunges.  I set a target of 100 reps and wanted to come out a little slow and then hopefully speed up.

round of 3 (8 reps) - 1 min

round of 6 (22 reps) - 3 min

round of 9 (42 reps) - 8 min

round of 12 (68 reps) - 14 min

round of 15 (100 reps) - ??

I was moving well, but my C&J plan fell apart.  My left arm did not want to move the weight and I played with alternating each rep and then 3 with the right 1 with the left.  I was able to keep moving and only set the dumbbell down a couple of times.  I finished the round of 12 at just over 11 minutes.  Finishing the round of 15 was possible.  I cranked through the burpees in 2:30ish and had 90 seconds for the C&J and lunges.  I ended up getting 15 feet of the lunges, but not the turn around.  Super excited with 99 reps.

I really liked having Aaron Haran judge me.  We went over movement standards, I told him my plan.  His cues were very effective.  Bracing the core and driving with the legs for the C&J.  His count reminders were spot on.

Conditioning

Thursday, February 27, 2025

Westbound CrossFit (Open Gym)

1530

Conditioning

4 Rounds for Time:

1000 meter run

2 pull-ups

10 push-ups

33:55  

Good mover.  I enjoyed getting outside running and wanted to stay sharp for the open workout.

Sumo Deadlift - Strict Press - Metcon

Wednesday, February 26, 2025

Westbound CrossFit (Coach Ryley)

1630 (8 of us)

WARM UP

15/12 cal bike

10 PVC sumo deadlifts

10 PVC strict press

15/12 cal bike

MOVEMENT/MOBILITY - mini band, bb, PVC

*mini squat band around knees

8/8 banded side steps

8 PVC good mornings

8/8 figure 4 squats / side

:30 wall v-sit

:30 90/90 internal rotation biased hip opener / side

*grab barbell

4 sumo deadlifts, pause at mid shin + knee

*band around wrists

8 banded garbage trucks

8 banded unweighted neutral grip shoulder press

8 bb strict press

4 high pull to turnover

4 "TNG" bb muscle cleans

4 tall power cleans

4 TNG power cleans @ warm up weight

PRIMER - bike, bb

12/9 cal bike fast

6 TNG power cleans @ workout weight

STRENGTH

25:00 to Complete

5 Sets

3 Dead-Stop Sumo Deadlifts @ 70-83%

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

+

5 Sets

5 Strict Press @ 68-78%

15 Banded Bicep Curls

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

Sumo Deadlift

1 x 3

Strict Press

1 x 5

Deadlift - 135, 165, 195, 225, 255

Strict Press - 65-75-75-75-75

METCON

Health

For Time (8:00 CAP)

32/26 Cal Bike

40 Hang Power Cleans (75/55#)

Scaled to 30 calorie bike and 45# hang power clean (15-10-10-5) - 4:27

Front Squat - Metcon

Monday, February 24, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

WARM UP

20/16 cal Row

15 air squats

10 push ups

15 BB Deadlifts

MOVEMENT/MOBILITY - PVC, BB, wall

*grab PVC

8 PVC passthroughs

:20 PVC shoulder external rotation / side

8 PVC shoulder press

8 PVC front squats

8 PVC front rack sots press

*grab bb

10 zombie squats

:30 elbow punches

:20 front squat hold

10 front squats

16 pike shoulder taps

:20 Handstand hold

8 pike push ups

4 eccentric handstand push ups

8/8 single leg foot elevated glute bridge on wall

16 straight leg feet elevated glute bridge march on wall

16 superman

8 deadlifts @ 135/95#

STRENGTH

20:00 to Complete

5 Sets

5 Front Squats @ 70-77.5%

----2-3min Rest B/t----

Front Squat

1 x 5

This still feels rough, but I moved 105-105-105-115-115 pounds.

METCON

Health

17.4 (s)

AMRAP - 13

55 Deadlifts (155/105#)

55 Wall Ball Shots (14/10#) to(10/9')

55 Cal Row

55 DB Push Press (35/25#)

This was as bad as I remembered it being when I did it on 3/17/2017.  However, when reviewing the scores, I was not as bad off as I would have guessed.  Deadlifts were slower.  Wall balls were the same.  My rowing calories were only 70% of what I was pulling in 2017.  There is definitely room for improvement.

17.4 (s) Deadlifts Wall Balls Row (time) Row (cals)

2017 3:58         4:56                 4:06                 52

2025 5:30         5:00                 2:30                 22

Pool Swim - Long Course

Sunday, February 23, 2025

Carmody Rec Center

0800

Pool Swim - Long Course

1x200 FR

1x200 FR

2x100 FR

2x100 BR

1x100 BA

2x100 FR

--

1100 meters total (40 minutes)

BSAG Leg 2

Saturday, February 22, 2025

Garage Gym

1800

Warm Up

Reverse Hyper

Hip Hammy Flow

BSAG Leg 2

DumbbelZ Supine PRESS = 124 pounds (worked up from 55, 70, 90 pounds and only 1 official attempt)

Single Arm (Barbell) SNATCH = 65 pounds (right arm) (only 1 attempt)

Static CLEEN = 125 pounds (made 95, 115, 125 and failed 135)

Single Arm SNATCH x 4 = 55 pounds x 4 = 210 pounds (right arm) (only 1 attempt)

Single Arm SNATCH RAMPAGE = 44 pounds x 9 = 396 pounds (right arm) (only 1 attempt)

50 minutes total workout

Weightlifting

Saturday, February 22, 2025

Westbound CrossFit (Coach Kyle)

0700 (4 of us)

Warm Up

Echo Bike

Banded scap retraction

Band pull aparts

Band traction - Green band at base of rig with cross over ankle and calf on foam roller

Banded activation

Activation

High Pull

Press from Behind Neck

Overhead Squat - Place bar at base of neck, push while descending (i.e. the bar is the ceiling)

Strength

Muscle Snatch - Built up to 85 pounds

Clean Pull + Hang Clean Pull - Built up to 145 pounds

Nice little mover.  Glad I got my butt out of bed.

Jackson Weight Plates on ebay

Jackson weight plates are highly collectible and usually trade hands privately.  Recently some plates have come up on ebay without a reserve and I am very anxious to see what the open market value is.  These plates are from the 1940's (2nd Gen) or 1950's (3rd Gen).

With 2 days to go:

Jackson 10 pound - $130 (16 bids) - hammered $132.50

Jackson 5 pounds - $155 (13 bids) - hammered $200.00

Jackson 5 pounds - $107.50 (18 bids) - hammered $182.50

Fortunately the seller is offering free shipping, but the prices are still an exorbitant $15-$30/pound.

I was hard pressed to bid up a pair of 1980's Eleiko plates to $210 plus $90 shipping which puts them at $300/88 pounds = $3.40/pound.  Part of me is hoping that I do not win them.

Update - My max bid $225, hammered for $270 + $90 shipping or roughly $4/pound.  Not horrible.

To date the craziest money I have spent on weights is the 9 pound pair of York Roundheads at $300/18 pounds = $17/pound.

Clean Complex - Metcon

Thursday, February 20, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

Warm Up

STRENGTH

15:00 to Complete

4 Sets

5 Hang Power Cleans + 3 Thrusters

@ 50% of 1RM CJ and Building Heavy

----3:00min Rest B/t----

I built up from 55-65-75-85 pounds and was moving well.  Maybe could have gone 95 or 100 for a top set.

METCON

Health

For Time (15:00 CAP)

20 Wall Balls (14/10#) to (10/9')

30 Hanging Leg Raises to Hip Height

20 Wall Balls

15 Low Strict RMU Transitions

20 Wall Balls

30 Hanging Leg Raises to Hip Height

20 Wall Balls

This was as difficult as it looked, but I scaled it well and paced it well going 10/5/5ish on the wall balls, sets of 6 for the hanging leg raises (some were below hip height) and singles on the ring muscle up transitions (they were anything but strict).  I finished in 13:23 and felt good about the effort.

Ring Muscle Up Technique - Metcon

Tuesday, February 18, 2025

Westbound CrossFit (Coach Bryn)

1200 (10 of us)

WARM UP

AMRAP 5

9/7 cal row

8 walking lunges

8 ring rows

2/2 unweighted windmills

MOVEMENT/MOBILITY - rings, pull up bar, DBs

8 kip swings on rings/bar

8 cat/cows

8 scap push ups

:10 ring support hold

:10 ring dip hold

:20 false grip hang

3 low ring strict muscle up transitions, assist w/ feet

5 bulgarian rows

5 explosive bulgarian rows

3 low ring muscle up transitions

8 hanging shoulder circles forward

4 mini butterfly pull ups

4 kipping chest to bar

STRENGTH

12:00 to Practice @ Easy Pace

1-3 Ring Muscle Ups

2/2 DB Windmills @ Moderate Load

Worked on false grip, ring muscle up transitions from the ground.  Windmills were tough.  I started with 10 pound dumbbell and then went unloaded again.

OPTIONS

1. Ring MU

2. Big Ring Kip Swings + Hip Pop + Pull to Hips

3. Low Ring MU

4. Low Ring Strict Ring MU

METCON

Health

E6M X 3 (5:00 Cap/set)

30/22 Cal Row

+

3x

12 DB Walking Lunges (35/25#) - Hold However

6 Jumping Chest to Bar Pull Ups

I scaled to 22 calorie row, 25# dumbbell and kipping pull-ups.

Round 1 - row + 34 reps

Round 2 - row + 30 reps

Round 3 - row + 28 reps

This was harder than I thought and I did scale it appropriately.  3x(12+6) = 54 reps.

Front Squat - Metcon

Monday, February 17, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

WARM UP

:20 single under, high jump

:20 single under, low jump

10 air squats

:20 single under oscillating b/t high and low

:20 double under

5 burpees

MOVEMENT/MOBILITY - PVC, BB

*grab PVC

8 PVC passthroughs

4 PVC overhead squats w/ pause

4 PVC Sots press

8 PVC snatch grip deadlift

8 PVC front squats

10 scorpions

*grab barbell

:20 BB trap smash / side

:20 front rack hold

:20 front squat hold

:20 BB quad smash / side

:20 BB calf smash / side

5 power snatch w/ pause overhead

*first warm up weight on bar

10 front squats

STRENGTH

15:00 to Complete

5 Sets

5 Front Squats @ 68-75%

----2 min Rest B/t----

Front Squat

1 x 5

I trained with 95-105-105-105-105 (~50% of 1RM, but a good weight for today)

METCON

CF Open 14.1

AMRAP -10

30 Double Under

15 Power Snatches (75/55#)

We were encouraged to go Rx in preparation for the open and I chose to see how it went.  My double unders were not good, but I was able to complete 60 double unders.  Both sets took a little over 2 minutes.  The power snatches at 75# were not much better.  I was able to manage sets of 3 with pretty long rest periods.  I ended up at 1 Round + 30 DU + 10 PS.

Erg Fest - Bench Press

Saturday, February 15, 2025

Basement Gym

1200

Erg Fest

2000 m Row

2000 m Ski

4000 m Bike

Bench Press

3x12x105 pounds

Hang Clean & Jerk - Metcon

Tuesday, February 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

30/24 cal bike

12 DB good morning

12 DB snatches

MOVEMENT/MOBILITY - PVC, BB, wall

*grab PVC

5 PVC RDL to knee

5 PVC front squat to parallel

5 PVC push press

5 dip, jump, punch and land

5 dip, jump, punch and land w/ PVC

5 tall split jerk foot work

5 PVC split jerks

*grab barbell

5 hang power clean, hold in receiving

5 push jerks, hold in receiving

5 split jerks, hold in receiving

:10 pike hold w/ feet on wall + :10 wall facing hs hold

2 wall walks in as few steps as possible

PRIMER - wall, DB

3x

1 wall walk

4 DB snatches @ workout weight

STRENGTH

EMOM x 10

2 Low Hang Power Clean

2 Jerks

@ 60-70% of 1RM CJ

Clean and Jerk

1 x 4

55-55-65-65-75

75-75-75-75-75

Coaching cue - Have back knee pointed down

METCON

Health

AMRAP - 10

3 Scaled Wall Walks

12 DB Snatch (35/25#)

+

@ 13:00

30/20 Cal Bike

I was moving well, but this got rough quick.  I scaled the wall walks to move from in front of a line to behind then line in two steps.  I scaled to a 25 pound dumbbell.  I managed 4 Rounds + 3 Reps.

I scaled to 20 calorie bike and finished in 1:17

IronMind Thick Handles

I like all unique items, especially when they come from premium brands like IronMind.  These 2.5" knurled dumbbell handles certainly fit the bill.  They take 1" plates.

I cannot use them for USAWA lifts, I don't have many standard plates, but I am still interested.

Zstan on the grip board originally listed them for $150 in November 2024 along with several other items.  The price has since dropped to $125 (12/2/2024), $115 (12/11/2024) and $110 (2/11/2024).

While the price is certainly fair, it is expensive for something I don't need.  I think I would be a buyer at $100 including shipping.

UPDATE 4/3/2025 - After patiently waiting, the price did drop to $100.  I messaged the seller and secured purchase.  I am not quite sure what I am going to do with these, but seeing as they are no longer being produced and IronMind's build quality, I am glad I purchased.

Colorado Iron Grips

While I do not need any more weight plates, especially the Iron Grip shape, it sucked to miss out on (4) of these for $200.  First off anything under $2/pound is a steel for Iron Grip and the fact that they are logo'd would have had me offering $150 to $200/pair.

Offered by Ashton Renshaw in Arvada.  I contacted him 5 hours after listing and he already had a buyer and I was second if his original buyer backed out.

Front Squat - Metcon

Monday, February 10, 2025

Westbound CrossFit (Coach Loni)

0900 (8 of us)

Warm Up

10 burpees

10 squat jumps

3/3 lateral box step ups, outside leg

MOVEMENT/MOBILITY

8 air squats, :05 pause

:30 armless prayer stretch on box

3/3 single leg touchdown squats

3/3 plyo step ups

5 top half superman, arms in T

5 top half superman, arms in Y

*grab barbell

5 zombie squats, :05 pause

:30 back rack elbow punches

5 front squats, :05 pause

5 box jumps

:30 wide stance forward fold

8 hollow hold to v-up

4 hanging leg raises

4 kip swings, big hollow

4 kip swings w/ knee tuck, big hollow

4 kip swing w/ knee tuck + kick

4 TTB

STRENGTH

12:00 to Complete

3 Sets

10 Front Squat @ 50-65% of 1RM

----3:00 Rest B/t----

Front Squat

1 x 10

I used 65-75-75 pounds.  I was planning on working up to 95 pounds, but really was not feeling this movement today. 

METCON

Health

5 Sets

AMRAP - 3

12/9 Cal Row

9 Burpee Box Jump (20/16")

Max Rep Strict Hanging Leg Raises

----1:00 Rest B/t----

I scaled this to 9 calorie row and 7 burpee box jumps to a 20" box.  That left me 30-45 seconds for hanging leg raises and I got 8-6-5-5-4 reps.

Cool Custom Grip Items

Adam Juncker had some pretty cool homemade grip items including a adjustable width pinch apparatus ($85) and a plate loaded sledge hammer ($65) shipped within the continental United States.  He posted these on the gripboard along with some mainstream grip items like a BSS Flask for $75 and a BSS Dub Hub for $25.  Both sold quite quickly.

I really like that he posted videos of the development and fabrication of these devices and the price point cannot be beat.  

The adjustable pinch apparatus is a beast at 19 pounds with 3/8" thick steel sides and 1/4" thick steel base.  (2 of 2 available).  Price drop to $70 disassembled and shipped in a flat rate box.

The plate loaded sledge hammer is significantly lighter being fabricated from aluminum.  I do not need either item, but at that price point I might just take a gamble to have something new to play with or even a prize for the upcoming grip contest or something else.  (2 of 3 sold quickly, 1 remaining)

1250 Yard Pool Swim

Sunday, February 9, 2025

Carmody Rec Center

1100

Pool Swim

1x500 FR

1x200 FR

1x150 BA

1x150 BR

2x100 FR

1x50 FR

--

1250 yards total (40 minutes)

Really wanted to get more volume in to prepare for the swim run event this year.

Bench Press & Fun Stuff

Saturday, February 8, 2025

Basement Gym

1600

Bench Press

8x45

8x95

6x115

6x135 with slingshot

5x155 with slingshot

3x175 with slingshot

Bandbell

8x70

6x70

6x70

Grippers

Worked up to a 71 pound close

Chest Expander 

International Steel Strandpulling Association

Pulls 1&2 Left & Right Arm Chest Pull Attention

2 strands

3 strands

4 strands

1-5/8" Thumb Blaster

First time giving it a whirl

30

40

45

50

51.5

53 (right and left hand

60 minutes of fun and games. 

I have been wanting to play with the Mark Bell Slingshot I got and I do really like how it feels to have assistance off the chest and then press.  I think it could build confidence having a certain load on board.  The Bandbell was brutal today.

I have been buying grippers but not using them.  Nice to get a solid close on a 71.

Chest Expander.  I bought one and started learning the lifts.  I think I am going to switch to testing my max and training a couple of pulls once/week and posting to the Facebook Group.

Finally King Kong prep.  Starting with the 1-5/8" thumb blaster.  My first attempts were pretty solid working up to 53 pounds.

Olympic Lifting

Saturday, February 8, 2025

Westbound CrossFit (Coach Kyle)

0700 (6 of us)

Olympic Lifting

Echo Bike

Shoulder Activation (small band and pull aparts)

Behind the Neck Snatch Grip Press

Snatch Balance

Build to heavy 3 rep overhead squat - 38 pounds

--cue rotate knuckles back, especially at the bottom

Back Squat Walk Out

• Staggered/Lunge Stance
• Clean Grip
• Load and step front foot back

Deadlift - Metcon

Friday, February 7, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

WARM UP

AMRAP 4

5 lateral burpees over bar

10 PVC thrusters

5 SLOW BB RDLs

MOVEMENT/MOBILITY - PVC, barbell

:20 wide grip PVC lat activation (bend PVC around hips)

5/5 PVC single leg RDLs

5/5 stagger stance BB RDL

5 hollow to arch rolls

5 glute bridge walkouts

5/5 quadruped hip CARs

*bb @ first warm up weight

3/3 stagger stance RDLs

3 deadlifts, :05 down

:20 book t-spine opener / side

12 hollow rocks

*bb @ second warm up weight

3/3 stagger stance RDLs

3 deadlifts, :05 down

PRIMER - bb @ 95/65#

5 thrusters

5 lateral burpees over bar

4 thrusters

STRENGTH

15:00 to Complete

6 Sets

2/2/2/1/1/1 Deadlifts @ 70% and Building to Heavy Single

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

Deadlift

1 x 2

1 x 1

I wasn't feeling too great, but warm ups at 135 and 185 felt better than I expected.  I ended up going:

225

255

285

305

325

340 (nearly matching my previous best of 341 pounds at the AFA Powerlifting Meet)

It went up really well and I might have another 10 pounds in me.  I was pretty excited and thought I had a 5 pound personal best.

METCON

Health

For Time (15:00 CAP)

5-4-3-2-1

Thruster (45/35#)

Lateral Burpee Over Bar

+

5-4-3-2-1

Thruster (65/45#)

Lateral Burpee Over Bar

+

5-4-3-2-1

Thruster (75/55#)

Lateral Burpee Over Bar

This sucked.  I did plank jacks and reduced the loading to 45-55-65 pounds.  I grinded through in  14:19, but may have messed up the rep count in round 2.

Westbound CrossFit - Review

I started at Westbound CrossFit November 12, 2024 with Chad 1000.  Nisha was looking for an offseason training program and I needed a refresher as I had been putting on weight.  Nisha lasted about a month before deciding it was not for her.  I have continued to train there and have really enjoyed it.

Owner: Ryley - Great athlete, committed gym owner, good coach

Coaching Staff - Kyle (Oly), Bryn, Loni, Jenn, Rachel; all have strengths and are dedicated to their craft

I like the programming.  There are major cycles every 6 weeks to focus on squat, bench, deadlift, clean, snatch, etc.  There are skill days and long metabolic conditioning days. The programming includes a lot of echo bike that I do not really care for.  I think it adds an inordinate amount of time to transition.  They always post Performance, Health and Rx+ loading.

The gym itself is well laid out, but not big enough to accommodate the 25 athlete cap.  With 18 athletes it is chaos.  With 6 athletes it is perfect.  There are plenty of barbells and weights.  It is limited by row ergs, bike ergs and rig space.

It is really nice that they offer Olympic Weightlifting.  Kyle is an interesting personality and definitely a knowledgeable coach.

There are a few niceties like a cold plunge and InBody scan.  They offer challenges and promote the CrossFit Open.

Open Gym time is somewhat limited, but meets my needs.

2025 CrossFit Open

1. 2016 CrossFit Open - MBS CrossFit, Old Pueblo CrossFit - all scaled
2. 2017 CrossFit Open - West Metro CrossFit - Rx/s
3. 2018 CrossFit Open - Aspire Fitness (did not register) - all scaled
4. 2019 CrossFit Open - CrossFit Golden - Rx/s
5. 2020 CrossFit Open - CrossFit Golden - Rx
6. 2021 CrossFit Open - Garage Gym - Rx
7. 2022 CrossFit Open - CrossFit Golden - Rx
8. 2023 CrossFit Open - Garage Gym - Rx
9. 2024 CrossFit Open - Garage Gym  - Rx/s
10. 2025 CrossFit Open - Westbound CrossFit - TBD

CrossFit has seen a lot of changes since 2015 when I started training at CrossFit Undeniable.  The brand was strong and full of hope.  There were no controversy with racism or misogyny.  It was a community without a corporate face, just the affable Greg Glassman and David Castro.  With the sale to private equity, the brand has lost its luster, but at the affiliate level community endures.

The CrossFit Games have had their share of controversy as well.  The most recent being the lack of transparency surround Lazar Dukic's death during the 2024 CrossFit Games.

My why has not changed.  I believe in constantly varied functional fitness performed at high intensity.  That model has been a part of achieving physical, mental and spiritual resilience.  On a more mundane note, I like measuring up against the world.  Good or bad, it is still a measure.  I want to maintain my work capacity as I age.  I do not want to be a burden to society, my wife or my children due to poor decisions.

Metcon

Wednesday, February 5, 2025

Westbound CrossFit (Coach Ryley)

1640 (6 of us)

Warm Up

1:30 row, no straps

slow rope skips

1:00 row, no straps

fast rope skips

:30 row

double under practice

barbell hold top

barbell hold bottom

barbell bench press

5 slow arm circles forward

5 slow arm circles backward

METCON

Health

4 Sets

AMRAP - 1:30

15/12 Cal Row

Max Rep Bench Press (75/55#)

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

+ 6-8min Transition

4 Sets

AMRAP - 1:30

15/12 Cal Row

Max Rep Single Under

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

SCORE - **Every 5 Single Under = 1 Rep

Total Bench Press + Total SU

I scaled the rows down to 12 calories and bumped the bench press weight up to 95 pounds.  I managed 10+9+11+11 = 41 bench press and 9+7+7+8 = 31 single under points (5 rope skips = 1 point).

As we finished early I did a pull-up finisher with 6 reps EMOM style.

Pump Session at The Dragon's Lair

Tuesday, February 4, 2025

The Dragon's Lair

0900

Warm Up

Hip Hammy Flow

Kettelbell Halos

Pump Session

Flat Bench

Incline Bench

Seated Biangular Row

Pendulum Pull Down*

Donkey Calf Raise*

Single Leg Kneeling Hamstring Curls*

Pullovers

Seated Cable Row

DB Biceps Curls

Triceps Push Downs

*indicates machines I have never seen or used in the past

The Dragon's Lair is absolutely as cool as advertised and well worth the trip if you find yourself in the area.  The gym is primarily fitted with custom Arsenal Strength equipment that feels good and functions perfectly.  There is every machine I could think of and several new ones that I had not worked with.  The majority are plate loaded, but there are selectorized machines as well.  The free weights are no laughing matter.  This is the first time I have seen a gym with dumbbells going up to 200 pounds (American Barbell branded).  The custom stitching, graphics, decals are all a nice touch.

The clients are no-nonsense.  They are there to train.  It is friendly, but not really social.  The front desk is very friendly and got me set up with a day pass and even helped me look for sizes when I wanted to grab a t-shirt.

Uber to and from the gym $35

Day pass $30

T-shirt and towel $45

Training at The Dragon's Lair Priceless

900 Yard Pool Swim

Monday, February 3, 2025

Nomad Pool (Las Vegas)

1000

900 Yard Pool Swim

1x500 FR

1x50 BA

1x150 BR

1x200 FR

--

900 yards total (30 minutes)

Refreshing and nice to have the pool to myself.  Kind of weird swimming without lane lines or flags.

2025 Hyrox Las Vegas

2025 Hyrox Las Vegas is done and dusted.  I signed up for this destination race in September 2024 and have been steadily chipping away at training for the past 5 months with a focus on more running, burpee broad jumps, walking lunges and wall ball shots.  My friend Dave and I signed up.  He finished in 1:41 and I was a mere 35 minutes behind.

Prep went well.  I showed up on race day reasonably well rested.  I had a cup of tea at 7 AM when we walked over and a Larabar at 8 AM prior to a 8:40 start.  I did my hip hammy flow, pushed/pulled the sleds, took a couple of steps with the sandbag and finally a couple hundred meters on the ski erg and row erg.  

Out of the gate, I waited for the field to take off and then settled into an easy run.  My plan was 7:30 splits and I ended up averaging 8:20

7:46

7:02

7:13

7:30

9:15 (stopped to pee ~2 min)

7:58

8:28

11:16 (post sandbag lunges, walked)

Ski Erg plan - plan 6, finished in 5:47

Sled Push - plan 8, finished in 3:39 (this felt great)

Sled Pull - plan 8, finished in 6:11 (not bad)

Burpee Broad Jumps - planned 15, finished in 10:44

Row - plan 6, finished in 6:30

Farmers Carry - planned 4, finished in 3:09

Lunges - planned 12, finished in 11:14

Wall Balls - planned 10, finished in 10:11

Rox Zone - Plan 8:00 (actual 11:33)

It was actually an amazingly well executed race plan.  Aside from some early spikes in the 150s-160's, my heart rate stayed safely in the 140's or lower.  The stations went incredibly smoothly until the sandbag lunges.  My right hamstring started to lock up and the left hamstring was not far behind.  I would take a step, take a few breaths and repeat.  I walked the last run and was fortunate to get through the wall balls as planned as a 10 minute EMOM.

Final data, I was 94th out of 102 50-54 year old open men.  1100th out of 1153 open men.

Post race, my legs were absolutely shot.  I tried walking, stretching, holding them in the air against a wall and nothing was helping.  I did some serious damage to my hamstrings.  Swimming on Monday helped a little and by the time I flew home Tuesday, they were just normal sore.  I did have mild nipple chafe (from all of the running and stations) and a decent bruise on my right arm that I assume is from the sled.

I am not sure what I would do different in a future event.  To be successful, I would have to up my mileage to 10-15 miles per week with speed work, tempo run and long run approaching 8 miles.  I would also overload train with a 70 pound sandbag and 20 pound med ball.  Finally, I would train with electrolyte replacement and make sure I had some training sessions in the 90 minute time domain.