Track Workout - Open Water Swim

Monday, June 24, 2025

D'Evelyn High School Track

1200

Track Workout

1 mile easy - 12 min

4x200

Run 200, walk back to start point

0:59

1:00

1:00

1:04

Bear Creek Lake Park

1800

Open Water Swim

850 yards in 25 minutes

3 x Out and Back resting 75 seconds between efforts

Metcon

Wednesday, June 18, 2025

Westbound CrossFit (Coach Ryley)

1730

Warm Up

Jogging

Ring Rows

Wall Balls

Conditioning

Conditioning:

 Every 5:00 x 4 Rounds

 32 Wall Balls (20/14)

 16 Pull-Ups

 12 Box Jump Overs (24/20)

Score each round. Work time should be ~2:00-2:30 per effort. If you're over 3:00, reduce reps.

I scaled this to

15 WBS (14#)

9 Jumping Pull-Ups

8 Box Jump Overs (20")

2:03

2:05

2:13

2:18

I felt like I was moving well and should have came out with 18 or 21 WBS and this would have been a perfect workout

Nationals Prep

Sunday, June 22, 2025

Home Gym

1830

Bench Press

12x105

12x105

10x105

Planning on 3x12, but was not feeling it today

Dinnie Trainer

4 picks at 250

4 picks at 275

4 picks at 300

Felt fine, but my technique certainly leaves something to be desired.  I am either doing a partial deadlift or squat.  I am trying to keep my torso upright.  

Need to figure out a better pin solution.  I am not loving the Clevis and Cotter Pin.  Best solution may be to get some small rare earth magnets and glue them to the pins.  Nobody makes mag pins a 0.45 inch diameter and 2.5 inches long.  Another solution is detent pins (7/16").

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.