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.

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

Georgia Tech Plates

Although I have no ties to Georgia Tech, I am a sucker for custom plates and was thrilled to grab a pair of these Georgia Tech 45's.  He had 35's as well and was taking offers.  I really wanted a pair and decided, but put out a fair $180 plus shipping price which the seller accepted.  They should arrive March 11th and I am happy to add these to my collection.  Maybe they will live here forever, or maybe they will be traded for something different.

Eleiko Calibrated Pound Plates

I had a chance to look at the following plates, but could not make a deal.  The original asking price for 510 pounds was $6,000 but the best offers he was getting was on the order of $6/pound.  I decided to show up with cash anyway and had a price target of $2.50 to $3.00 per pound.  Unfortunately, we were not able to make a deal.  They are extremely nice and almost seem too fancy to be daily drivers.  More like, "we have company coming over, let's get the nice plates."

He is certainly not in a hurry to sell.  One buyer wanted a pair of 10's and 5's and was willing to pay $250 or $8/pound.  I am not sure if that includes shipping.

I chatted with the buyer for a while and if he does not sell everything as a set, there may be the opportunity to grab some odds and ends.

Philosophy Gym Trap Bar

I am such an equipment snob that the thought of purchasing a trap bar from Walmart makes me throw up in my mouth a little.  However, I had a chance to try out the Philosophy Gym Trap Bar and really liked it.

The handle width (reported at 22.5") is perfect for me.  The knurling is aggressive.  The finish looks great.  It is small (9.5" loadable sleeve) which would be a problem for some, but I would be able to load more than enough weight for me.

The Rogue Trap Bar has 25" handle spacing and larger diameter handles at 1.34 inches.  I was shocked at how much better the Philosophy trap bar felt.  The Rogue bar does have 16 inch loadable sleeves.

Finally the $145 price tag from Walmart is laughably cheap.  I cannot even buy trap bars on Facebook Marketplace for that price.

Sumo Deadlift - Strict Press

Wednesday, March 5, 2025

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Sumo Deadlift - 135

STRENGTH

25:00 to Complete

5 Sets

3 Dead-stop Sumo Deadlifts @ 70-87%

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

+

4 Sets

5 Strict Press @ 60% and Building Heavy

15 Straight Arm Banded Pull-aparts

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

Sumo Deadlift - 165-195-225-255-255

Strict Press - 65-75-75-80-80

I really liked doing this on my own in the garage.  Warm up and strength took me nearly 50 minutes, but I was really able to get after each set and bring my best.  It may be time to start training at home again.

METCON (skipped)

Health

AMRAP - 8

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

400m Run

20 Wall Balls

500m Row

Max Rep Wall Balls

Conditioning - EMOM

Tuesday, March 4, 2025

Home Gym

1400

Conditioning

Erg Triathlon

1000 m row - 5:17

4000 m bike - 9:22

1000 m ski - 5:42

EMOM 18

1 - 2 pull-ups

2 - 10 med ball over shoulder (55#)

3 - 10 sit-ups

This was kind not programmed real well.  I would do 1 pull-up at 0 and another at 10 seconds and then a long rest.  The med ball over shoulder took 50 seconds.  The sit-ups took 40 seconds.  At the end of the day it worked out fine and met the intent of getting in some pulling and core work.

Front Squat - Metcon

Monday, March 3, 2025

Garage Gym

1800

Warm Up

Bike Erg - 1000 meters

Ski Erg - 1000 meters

Front Squat - 45, 75

Front Squat

5 Sets

5 Front Squats @ 70-80%

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

105-115-120-125-125 pounds

Felt Good, wore knee sleeves, wrist wraps and a belt

Metcon

Health

For Time (12:00 CAP)

4x

200m Run

10 Deadlifts (135/95#)

20 Box Jumps (20/16")

Modified to 250 m ski erg, and 18" box jumps.  Finished 3 rounds in 15:02.  Programming from Westbound CrossFit

USAWA Colorado Single Arm Challenge

Saturday, March 1, 2025

Garage Gym

1000

USAWA Lifting

Colorado Single Arm Challenge

Snatch, One Arm, Right - 55, 60, 65

Clean & Jerk, One Arm, Right - 55, 65, 75*

Deadlift, One Arm, Right - 135, 150, 185

I was really pleased with the one arm deadlift.  While it is not record setting, my grip strength has definitely improved.

Q1 Postal Meet

Continental Snatch - 95, 105, 115

Press From Rack, Behind Neck - 105, 115*

Trap Bar Deadlift - 294, 314, 364*

The trap bar deadlift was a huge win for me.  I have conventionally pulled 341 pounds and I have tested my sumo to 255 (triple), but have never really tested my trap bar deadlift.  Jarrod's bar has the ideal handle width for me with excellent knurling.  I was very confident at 314 and decided to see what was left.  I think it was exactly 364 pounds.

Record Day Lifts

Continental to Chest, Fulton - 123, 143, 143*

This was a big lift for me.  I opted to bring the bar to the hang and then heave it to my chest, rolling it from my nipples to the upright position.

In addition to setting the (4) records, the Trap Bar Deadlift; Continental to Chest, Fulton; and Continental Snatch were new lifts to me and I am now at 140 of 195 lifts attempted.

Jarrod and Kim joined me for some lifting and we were able to complete everything is around 3 hours.  Everybody had a chance to do the Challenge and Postal Meet.  Jarrod set (3) records, Kim set (3) records and I set (1) record.  Total of 25 lifts in 3 hours or about 7 minute per lift when you figure in set up, loading the barbells, etc.