HSPU - Metcon

Monday, July 28, 2025

Westbound CrossFit (Coach Bryn)

1630 (8 of us)

Warm Up

Cossack Squats

Scap Push-ups

Air Squats

Sampson Stretch

HSPU prep

HSPU

Every 1:00 x 5 Sets:

6–8 Strict HSPU or progression

Every 1:00 x 5 sets

8-12 Strict HSPU of an easier version for more muscle stamina

First 5 minutes - 3 reps with slow negative - feet on 20 inch box

Last 5 minutes - 6 reps with knees on 20 inch box

Conditioning

For Time:

400m Run

80 S.A. Dumbbell Push Press (50/35) (40 each side)

60 Wall Balls (20/14) (10/9ft.)

400m Run

40 S.A. DB Push Press (50/35lb.) (20 each side)

40 Wall balls (20/14lb.) (10/9ft.)

I scaled to 

60 SA DB PP 20#

30 WBS 10#

30 SA DB PP 20#

20 WBS 10#

With this aggressive scaling I was able to finish in 13:02 and was quite pleased with the effort.

OWS Bear Creek Lake

Monday, July 28, 2025

Bear Creek Lake

1100

Swim

525 meters

275 meters

--

800 meters total (22 minutes)

Wore buoyancy shorts and used paddles.  Moved well, but got a little winded and opted to rest after two laps.

Gym Clean Out

Time to get rid of some items:

Standard EZ-Curl Bar - Sold for $10 within a couple of hours (7/27/2025)

Olympic EZ-Curl Bar (CAP) - Sold for $20 within a couple of hours (7/27/2025)

Sled (Rage Fitness) - Listed for $25 (7/27/2025)

Dinnie Trainer (Cerberus) - Listed for $150 (7/27/2025)

I also moved some things around to give myself more space.  I put the crash cushions and The Answer pad in storage in the garage.  It is still not too hard to get to, but it is out of the way.

By the same token, I moved some grip equipment around so that I could start training for King Kong.

BSAG Leg 7

Sunday, July 27, 2025

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Snatch

95

110

115

Kneeling Cleen

95

115

120

DumbbellZ Press

70

90

100

Dumbbellz Press (4)

4x90 = 360

Dumbbellz Press (Rampage)

10x70 = 700

Deadlift - Metcon

Friday, July 25, 2026

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Plank shoulder taps

Scap push-ups

Wall hold

Deadlift warm-up

Test Round

Strength

Every 2 min for 5 sets - 3 touch and go deadlifts building in load to a heavy 3

155

185

195

195

195

Conditioning

AMRAP 18

6 strict deficit HSPU

9 deadlift (275/195)

18 lateral bar jump overs

1 minute rest

Scaled to box pike push-ups and 135 pound deadlifts.  I managed 6 rounds + 11 reps and felt like I was moving well.  HSPU were unbroken.  Deadlifts were 6/3 then 5/4.  Lateral bar jump overs was kind of fun.  Started with 2-2-2-2-2-2-2-2-2 and then went to 4-4-4-4-2.

Metcon

Thursday, July 24, 2025

Westbound CrossFit (Coach Bryn)

1730 (7 of us)

Warm Up

No Push Burpees

Pass Throughs

Scap Pull-ups

Kip Swings

Step Overs

Conditioning

6 rounds of: 

1:00 stations for max reps

Cal Bike

DB Box Step-Overs (50/35) (24/20’)

Bar muscle up

*Score is total accumulation of reps.

I scaled this to 15# DB at 20" and Jumping Pull-ups and managed 164 reps.  It was a good mover, but I did not pace well for an 18 minute effort

Round 1 - 9+10+12 = 31

Round 2 - 9+10+12 = 31

Round 3 - 8+10+12 = 30

Round 4 - 6+8+10 = 24

Round 5 - 6+8+10 = 24

Round 6 - 6+8+10 = 24

Cool Down

Half Kneeling Rotations

Side Plank Rotations

Bench Press - EMOM

Wednesday, July 23, 2025

Genesis Health Club

1800

Warm Up

Row Erg - 1000 meters

Ski Erg - 1000 meters

Bench Press

10x45

8x95

6x115

5x135

5x135

5x135

4x135

EMOM

8 Rounds

Every 90 seconds

1 pull-up

10 walking lunges

Ran into Will at the gym and then at Cosentino's Market when I was grabbing a sandwich

Squat - Metcon

Tuesday, July 22, 2025

Genesis Health Club (KC Power and Light District)

1745

Warm Up

Row Erg - 1000 meters (5 min)

Ski Erg - 1000 meters (5 min)

Hip Hammy Flow

Squat

8x50

8x100

5x140

3x160

3x190

First time lifting with the 50 pound Titan Yukon Bar (Duffalo equivalent)

Metcon

5 Rounds

180 meter sled push

10 push-ups

88 pound sled loaded with 135 for the first two rounds and then dropped to 90 for the last three rounds.  For each round started with sled, rested until 2:00, did 10 unbroken push-ups, rested until 3:00 and repeat.

This was a tough workout with the sled taking around 60 seconds and the push-ups taking around 15 seconds.  I was cooked.

Genesis Health Clubs is a really nice facility with cardio equipment, machines, class studios, personal training area, open area for interval training, lots of free weights including several racks and deadlift platforms.  I was surprised to the the Yukon Bar and Kabuki Transformer Bar.

Will was a nice guy and hooked me up with a 3-day membership despite not being a local resident.

USAWA Nationals

Saturday, July 19, 2025

Buffville Gym (Albany)

0730-2000

Hackenschmidt Floor Press

160

175

190

Dinnie Lift

330

380

405

Saxon Deadlift

78

88

103

Dumbbell to Shoulder

96

116

126

Swim-Run

I have continued to debate signing up for the Wellington Swim Run Challenge.  To help my decision, I finally went out to Bear Creek Lake to attempt a swim run.  

The Gear:

Orca Aesir Flex Swimrun Wetsuit - First Swim

Finis Pull Buoy

Strokemaker #1 Small Paddles

Saucony Guide 13 - Blackout

Latex Swim Cap

Zoggs Predator Titanium Goggles

The Workout:

300 meter swim (7:00)

400 meter run (4:00)

300 meter swim (7:30)

900 meter run (9:00)

27 minutes for a couple of swim legs and a couple of run legs.  I felt comfortable with the gear and carried everything during the run sections.  I would like to set up the pull buoy and maybe even the paddles with some shock cord to prevent dropping them, etc.

Overall, I felt good, but was walking quite a bit during the "run" sections initially to get my heart rate steady after the swim and then to calm my heart rate before getting back in the water.  I have not trained with paddles or a buoy in years, but it was not too bad.  I had to adjust my stroke a little and really squeeze to keep the pull buoy in place.  Dragging the shoes was a non-issue as I do not have a very strong swim kick.

The Wellington Course will be

500 meters

1.7 K

500 meters

1.7 K

500 meters

1.7 K

Scaling up the swims, I can expect 12 minutes for each of the swim sections - Probably around 36 minutes.  I think I can speed up the runs a bit, but am still planning on 40 minutes for 5K.  1:15-1:20 seems to be a reasonable goal.

I plan to register after getting back from Kansas City.  It is $96.41 ($90 registration + $6.41 movemint fee).

Last year 3 women finished between 57 and 76 minutes.  7 men finished between 44 and 67 minutes.  There was a DNF (not sure of circumstances).

HSPU - Metcon

Monday, July 14, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Air Squat

PVC Pass Through

Handstand Prep

Skill Test

1 attempt at Max Strict Handstand Push-ups

I scaled to (3) abmats and managed 2 reps

Conditioning

18-Minute AMRAP:

16 Alternating Dumbbell Snatches (50/35)

12 Toes-to-Bar

200m Run

I scaled to 25 lb DB, sit-ups and 150m runs and finished 6 Rounds + 3 Reps.  This was perfect as it allowed me to keep moving and give the devil its due on each movement.

Cool Down

Banded Pull Aparts

Banded external rotation (best with 10 lb Crossover Symmetry)

Cat Cow

Nancy

Friday, July 11th, 2025

Westbound CrossFit (Coach Riley)

1200 (6 of us)

Warm Up

Air Squats (narrow stance, wide stance)

Pass Throughs

Jog

OHS Prep

Nancy

RX Conditioning:

“Nancy”

 5 Rounds For Time:

400m Run

15 Overhead Squats (95/65)

Goal: Sub 18:00 | Cap: 22:00

Intermediate:

 65/45 lbs, partial depth OHS or front squat

Baseline:

 PVC OHS or Goblet Squat, 200m Run

I scaled this to 400m Run and PVC OHS and finished in 21:26.  I was moving well, but the runs were certainly a grind.  If I repeated, I would opt for 300 meter runs and light barbell OHS.

Cool Down

2 Rounds:

10 Banded Lat Pull-Downs

15 Banded Pull-Aparts

10 GHD Hip Extensions

$100 Rogue Bar??

 

Ashley Mahan listed this Rogue Barbell for $100 along with several other items.  York Legacy plates (185# for $200), Everyday Essential Bumpers (90# for $50), Bench, Bike and a few other items.  I wanted the bar regardless, but I was extremely interested in the markings on the barbell.  Either it was a custom butterfly or the AGGRO angry face logo.

I contacted the seller within 8 minutes of listing and had dibs if I could pick up tonight.  I replied from the car that I was on my way.  Arriving, they were cleaning house and everything else was sold except for the inspire rack.  It was confirmed as an AGGRO bar and felt great in hand.  I checked the logo and it is 2X AGGRO bar that retails for $510.  20 cents on the dollar is a screaming deal and I am beyond excited to add this to my barbell line up.

Getting Carried Away with USAWA/Grip/Highland Games/Deka - UPDATE 2025.07.12

I have updated this a couple of times, but it has been over a year since my last update.

I have been able to dabble in USAWA/Grip/Highland Games/Deka without too much additional expense.  

In the past year, I have taken things to another level with an additional $3,202 invested.

General Equipment - $451 (Stump Bar- $180, Glute Bench - $100)

USAWA - $445 (3" Bar, Heavy Lift Bar, Hand & Thigh Bar, 2" V-Bar)

Vintage - $467 (Georgia Tech Plates)

Grip - $1,839 (Grippers, contest implements, misc)

Highland Games - $0

Deka/Hyrox - $0

My wish list is zero and I have to list some stuff to sell.

After a spending spree in January, there has been a slow but consistent trickle of expenses on USAWA ($35 + $110), Grip ($820), Highland Games ($0) and Deka ($1,150).  $2,115 in six months (Jan 2024-July 2024).

I would like to claim that I am done.  My short wish list for USAWA equipment is likely on hold unless opportunities present themselves.  I will still purchase grip toys from time to time.  I can live without a 22# hammer and blades for Highland Games.  I am all done buying Deka toys.

**

To date (2022-2025) I have spent $1,340 on USAWA Specific Equipment.  At some point I may buy a 3.5" dumbbell handle ($50), but do not want to own a Saxon Plank, Foot Press/Back Lift Apparatus, Back Extension Apparatus or Trap Bar for space considerations.

**

To date (2019-2025) I have spent $4,635 on grip stuff.  The last 12 months saw $538 in grippers, $816 in contest implements (Apollon's Axle and 2x5 Saxon Bar), $150 for an Ironmind Pill and $275 in misc items (loading pins, loadable sledge).  This spend is insidious as it is real easy to drop $100 her or $100 there and not realize it adding up or taking up a lot of space.

I am prepared to buy an Oka DaBloom for $50.

**

To date (2023-2025), I had spent $740 on Highland Games equipment.  

I am going to hold off on a 22# Hammer and Blades.

**

To date (2023-2025), I had spent $1330 on Deka (heavy med ball, Deka RAM, Bike Erg, Tank).  I am not planning any additional spend.

**

USAWA Nationals Prep

Thursday, July 10, 2025

Garage Gym

1900

Warm Up

Bike Erg - 2000 meters

Ski Erg - 500 meters

Reverse Hyper

Crossover Symmetry

Saxon Deadlift

Build to heavy - 45-65-75-85-95

DB to Shoulder

Build to heavy - 62-87-102-112

Moving well.  Good to try the Rogue Calibrated plates, they do bite into my shoulder a bit

Euro Pinch

I sought out a Euro Pinch after hearing about a Grip Sport "total"

The total was three lifts

• RGC Rated Gripper Close
• IronMind Axle Double Overhand Deadlift
• Two Hand Euro Pinch

An elite total would be considered hitting 800+ pounds in a 12 month period.  This post dates back to 2011.  They were revived in 2025 as part of the World Wide Grip Battle: Chasing Elite - RESULTS

When researching the Euro Pinch, these were originally sold by David Horne.  Jedd Johnson started selling them as well.  Chris Rice had a custom set up.  Jedd's setup includes the steel plates and inserts for adjustable width and would be $269 plus shipping.

I was extremely fortunate that Steve Millard was cutting back on his grip equipment and would part with his euro set up for $40.  Apparently it had been collecting dust for quite some time.  The set up traveled from Carbondale to Cheyenne where Kim picked it up and brought it back to Denver.

It included locally fabricated steel plates, spacers from Jedd, Schedule 80 Pipe, Spin Lock Collars and Jedd's Euro Training DVD.  I have not watched the DVD yet, but have played with the set up.  I prefer a roughly 2.5 inch spacing.

Front Squat - Metcon

Monday, July 7, 2025

Westbound CrossFit (Coach Bryn)

1730 (8 of us)

Warm Up

 2 Rounds:

10 Air Squats

10 Glute Bridges

10 Lunges

10 Scap Push-Ups

 Front Rack Flow:

5 Front Squats (empty bar) – cue: elbows high, core tight

5 Pause Squats (2 sec in bottom)

5 Front Squats (light load)

Strength

Front Squat

 Every 2:30 x 4–5 Sets:

 3 Reps (building to heavy set)

 Focus: smooth descent, controlled bounce, aggressive stand

I was moving well, but not feeling this today.  I did 4 sets at 115, 135, 155 and 165 pounds.  

Conditioning

10-Minute AMRAP:

10 Thrusters (95/65)

10 Toes to Bar

10 Box Jump Overs (24/20)

Goal: 6–8 Rounds

I scaled this to 33 pound thrusters, hanging knee raises and 20 inch box jump overs.  I moved slow and only managed 3 + 20.  I should have added a little more weight to the thrusters and opted for stepovers.  Still a good conditioning workout.

Cool Down

2 Rounds:

12 Single-Leg Glute Bridge

15 Banded Lat Pull-Downs

20 Banded TKEs

Plate Mates

Mike Puccio in Lakewood has listed these several times.  Included are (4) 5 lbs and (2) 2.5 lbs.

Retail on these in non-sensical at $51.95 each for the 5 lbs and $46.95 each for the 2.5 lbs.  At over $300 retail, these would be about 15 cents on the dollar.

I do not own or even use any selector machines.  My motivation is for grip training and specifically plate pinches where these could be attached to the lower half of a weight plate so that there is a full gripping surface on the upper half.

I reached out, but the seller did not have them and would be picking them up next week.  I guess we will see...

UPDATE 7/12/2025 - I was able to secure these and there were in fact (6) 5 lbs and (2) 2.5 lbs.  Mike was a nice guy after we finally connected.

Run - USAWA

Wednesday, July 2, 2025

CDOT

1200

Run

1.51 miles at 12:46 pace; it was really hot

Push Up Challenge - 15 unbroken reps

USAWA

Bench, 2 DB - 45-55-65-75 = 150 pounds

Cheat Curl DB Left/Right - 50/50 pounds (felt good, but need to build up)

Picked (2) more off the list

---------------------------------------------------------

(23) Remaining to Try

1. Continental to Chest Record is Open
2. Jerk - From Rack Record is 220
3. Miller Clean & Jerk Record is Open - Middle fingers only
4. Reflex Clean & Jerk Record is Open
5. Reg Park Bench Press Record is 156
6. Squat - 12" Base Record is 225
7. Half Gardener Record is Open
8. Holdout - Raised Record is Open
9. Anderson Press Record is Open - Press from Dead stop at lifters height
10. Cyr Press Record is 84 - Dumbbell Press
11. Goerner Stroll Record is 238
12. Bear Hug Record is Open
13. Travis Lift Record is Open
14. Bent Press - Record is Open
15. Clean & Press, Middle Fingers - Record is Open
16. James Lift - Record is Open
17. Judd Clean & Jerk - Record is Open - One Foot
18. Abdominal Raise - Record is 38
19. Lano Lift - Record is Open
20. Bent Press - Dumbbell - Record is Open
21. Carter Lift - Record is Open
22. Phumchaona Lift - Record is Open
23. Total Poundage - No Official Records

USAWA Record Session

Tuesday, July 1, 2025

Garage Gym

1700

Warm Up

Movement Prep

Pinch Grip Deadlift, One Hand, Left - 39 pounds (39, 41)

Pinch Grip Deadlift, One Hand, Right - 41 pounds (39, 41)

Habecker Lift - 265 pounds (245, 265)

Lurich Lift - 335 pounds (275, 305, 335)

Kennedy Lift - 335 pounds (275, 305, 335)

Had more in the tank for the OTSM Lifts

Following this meet, I have now attempted 154 of the 195 lifts in the USAWA Rule Book.

• 195 total
• 154 attempted
• 11 mobility limited 
• Bench Reverse Grip
• C&P Reverse Grip
• Jackson Press
• Wrist Curl
• Chin Up
• Van Dam
• Kelly Snatch
• Mansfield
• Leg Press
• Leg Press Unsupported
• Bench Dip
• 2 strength limited 
• Squat One Leg
• Pullover & Press in Wrestlers Bridge
• 3 equipment limited
• Dumbbell Walk
• Foot Press
• Back Lift

-- 170

remaining to try - 25

1. Bent Press - Record is Open
2. Clean & Press, Middle Fingers - Record is Open
3. ***Continental to Chest*** Record is Open
4. James Lift - Record is Open
5. ***Jerk - From Rack*** Record is 220
6. Judd Clean & Jerk - Record is Open - One Foot
7. ***Miller Clean & Jerk*** Record is Open - Middle fingers only
8. ***Reflex Clean & Jerk*** Record is Open
9. ***Reg Park Bench Press*** Record is 156
10. ***Squat - 12" Base*** Record is 225
11. Abdominal Raise - Record is 38
12. ***Half Gardener*** Record is Open
13. ***Holdout - Raised*** Record is Open
14. Lano Lift - Record is Open
15. Bent Press - Dumbbell - Record is Open
16. ***Curl - Dumbbell, Cheat, One Arm*** Record is Open
17. ***Bench Press - 2 Dumbbells*** Record is 250
18. ***Anderson Press*** Record is Open - Press from Dead stop at lifters height
19. ***Cyr Press*** Record is 84 - Dumbbell Press
20. ***Goerner Stroll*** Record is 238
21. ***Bear Hug*** Record is Open
22. Carter Lift - Record is Open
23. Phumchaona Lift - Record is Open
24. Total Poundage - No Official Records
25. ***Travis Lift*** Record is Open

(15) of these just need to be set up and tried

(10) will take some work

• 2 Bent Presses
• 2 Hip Lift Variations
• C&P Middle Fingers
• James Lift (mobility)
• Judd Clean & Jerk (balance)
• Abdominal Raise?
• Lano Lift - Is it possible?
• Total Poundage??

Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:

10 Glute Bridges

10 Deadbugs

10 KB Deadlifts

 Barbell Deadlift Flow:

3 RDL

3 Paused Deadlifts

5 Deadlifts

Strength

Deadlift Pyramid:

 5-4-3-2-1-2-3-4-5

 Start light and build up to top set, then back down

 Rest as needed between sets

 Maintain quality reps throughout

I worked with 225-255-285-315-345-315-285-255-225 and was moving really well.  I was beyond excited to PR my deadlift, especially with this pyramid scheme.  I played a little bit with mixed grip after the workout.

Cool Down

2 Rounds:

10 Hamstring Curls w/ Band

10 DB RDLs

20 Banded TKE

Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens.  As a prehab movement it helps athletes tolerate the end ranges of knee extension.  Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.

Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)

 2 rounds:

10 Scap Push-Ups

10 Air Squats

10 Jumping Jacks

100m Run

Specific (10:00–20:00)

 Barbell Prep (2 rounds):

5 Push Press (empty bar) → cue: heels stay down during dip

3 Dip + Hold → cue: vertical torso, stacked elbows

5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)

Every 2:00 x 4–5 sets

3 Push Press (build to heavy but crisp set)

Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)

RX Conditioning: 

 For Time:

 32-24-16

 Push Press (95/65)

 Burpees Over Bar

 

Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees

Completion

I scaled this to an empty 35 pound barbell and did step over burpees.  The push presses were completed in 3 sets in pretty short order around 1 minute each round.  The burpees were tough.  I finished 11 of 16 burpees by the time cap and did the last 5 after the cap.  This was an important mental grind for me.

Cool Down

(50:00–60:00)

2 Rounds:

10 Banded Pull-Aparts

10 Single-Arm DB Z Press

15 GHD Back Extensions