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.

#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.