Deadlift - Metcon

Thursday, September 11, 2025

Westbound CrossFit (Coach Matt)

1630 (13 of us)

Warm Up

Row erg

KB deadlift

Jumping jacks

Offset air squats

Tempo deadlifts

Strength

Every 2:30 x 5 Sets

 4 deadlifts @ 80–85%

 Pause 1” off the floor for 1 second

This was tough. I worked with 225-245-245-245-245 and kept good form.  245 is 70% of my 345 1RM.

Conditioning

RXConditioning 

 3 Rounds for Time:

 15 Deadlifts (225/155lb.)

 12 Burpee Box jump over (24/20)

 30 Abmat Sit-Up

 

Goal: Sub 10:00 | Cap: 12:00

Intermediate: 185/125lb.,20/12 box/plate height

Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.

I was encouraged to go heavy and do the prescribed volume, but it did not go well.  I scaled to 135 pound deadlifts and 12 burpee box step overs (20").

Round 1 - 8/7 on DL, BBSO ok, 15-6-6-3 sit-ups

Round 2 - 5/5/5 on DL, BBSO ok, 8-8-5-4-3-2 sit-ups

Round 3 - 5/2 at time called

Weight was OK.  Had I cut BBSO to 8 reps and 24 reps on sit-ups, I may have finished.

Cool Down

Pigeon stretch

Hamstring stretch

Single leg glute bridges

900 Yard Pool Swim

Friday, September 12, 2025

Carmody Rec Center

1300

Pool Swim

1x200 FR

1x100 FR

1x100 FR

1x50 FR

1x50 FR

-

1x100 BR

1x100 BR

1x50 BA

1x50 BA

-

1x100 FR

----

900 yards total (32:30)

Slow going and I took 30 second breaks between efforts.  I did like the new Tyr jammer.

If Moving?

If I were to move out of state or out of the country, I would have to trim my gym equipment.  That is a sad reality.

If leaving the country, I would likely only take my York smalls and some Grip Equipment.

If leaving the state, I would like to hang onto (4) bars, (1000) pounds of weight, collars, flat bench, some medium weight dumbbells, yoke, lightweight CrossFit stuff, Scott Preacher Curl and Sheaf/Sheaf Fork.

Should I start getting rid of some stuff in the near term?  Maybe.  I should at least put some feelers out there.  The items in green represent $1500 worth of stuff that I could part with and not feel like I was put out any.

What would I keep?

Basics

1. Eleiko Bar
2. Texas Power Bar
3. Rogue Aggro Bar
4. Rogue Beater Bar
5. StrongArm Sport Deadlift Bar $150 (paid $150)
6. Bella Bar
7. Training Bar
8. Stump Bar
9. Apollon's Axle
10. Generic Axle Bar
11. Stubby Axle
12. 3 Inch Thick Bar
13. 2.5 Inch Thick Bar
14. 3x4 Saxon Bar
15. 2x5 Saxon Bar
16. Curl Bar
17. Shorty Olympic Bar
18. Heavy Lift Bar
19. Al Gerard Trap Bar
20. Standard Curl Bar
21. Band-Bell Bar
22. Multi-Grip Bar $75 (paid $75)

1. Iron Grip Plates
2. Chop Wood Carry Water Plates
3. York Milled Plates
4. Hi-Temp Plates
5. Rep/Rogue/VTX Bumper Plates
6. Eleiko Change Plates
7. Eleiko Training Plates
8. Intek Plates
9. Universal Plates
10. Billard Plates
11. Roc-Mo Plates
12. BFCO Plates
13. Schisler Plates $135 (paid $120)
14. Rogue Calibrated Plates
15. Kabuki Plates
16. International Plates $75 (paid $1/lb)
17. Kg Change Plates
18. Standard Plates (IronMan, ROC-MO, York, Radha)
19. Plate Mates

• Collars
• York Dumbbells 1-12; 15-50; Keep 1-12
• Modern Dumbbells 17.5-50; Keep 20, 35
• Rogue Squat Rack
• Raptor Yoke
• Rogue Bench
• Cybex Bench
• Hammer Strength Adjustable Bench $150 (paid $130)

Cardio

• Row Erg
• Bike Erg
• Ski Erg

Strongman

• Atlas Ball $100 (paid $125)
• Atlas Stones $75 (paid $60)
• Farmer Carry Handles $100 (paid $60)
• Husafell Bag $50 (paid $40)
• Metal Log $150 (paid $150)
• Wooden Logs $40 (paid $20)

CrossFit

• Medballs
• Kettlebells
• Pull-up Rig
• Abmats
• Bands
• Jump Rope
• Parallettes
• Plyo Boxes $300 (paid $320)
• Rings
• Climbing Rope
• Weighted Vest
• Dead Balls $10 (paid $20)

Misc

• Silencer Pads
• Steel Mace $50 (paid $40)
• Steel Clubs $30 (paid $40)
• Box Squat $75 (paid $150)
• Hip Extension $150 (paid $180)
• Reverse Hyper
• Torque Tank
• York Squat Stands
• Scott Preacher Curl
• Center of Mass Bells
• Stool
• Chains
• DC Blocks
• The Answer Bench
• BC Strength Hip Thrust Bench
• Sit-up bench
• Bosu Ball
• Bulgarian bags

Grip

• Grippers
• Grip Implements

Highland Games Implements

• 26 pound weight
• 42 pound weight
• 22 pound hammer
• sheaf
• sheaf fork

Lunges - Metcon

Tuesday, September 9, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Jog

Pendulum lunge

Lateral lunge

Glute bridge

90/90 hip rotation

Barbell warm-up for cleans

Shoulder warm-up on rig

Strength

Every 2:30 x 5 Sets

6 alternating front rack lunges (3/leg) – heavy

**During rest, explore some pull up skills and drills as time permits. 

Kip pull up linking reps

Butterfly action practice (strict butterfly circles)

Butterfly pull up practice

Etc. 

I built up from 45-55-65-75-75 pounds for step forward lunges and was keeping reasonable balance and form.  My glutes were very activated by the 5th set.

For practice I did small kips, mini strict butterfly circles and finally kipping partial pull-ups

Conditioning

RXConditioning

12:00 AMRAP:

4 Hang Power Cleans (185/125lb.)

8 step back lunge (50/35 each arm)

12 Pull-Ups

Goal: 5-6+ rounds

Intermediate: 135/95lb., 35/20lb. DB’s,  banded pull-ups

Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows

I scaled to a 75 pound bar; 2 x 10 lb DBs and ring rows.  I moved well and completed 6 + 1 rounds + reps.  My form fell apart on the hang power cleans, but the other movements were OK.

Bench Press - Metcon

Monday, September 8, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

Echo bike

PVC pass throughs

Push ups

Ring rows

Dead hang

Tempo bench press

Strength Superset

Every 2:30 x 4 sets

6-8 Bench Press @75-80%

Max Effort Ring Rows (8 reps minimum)

I did 4x8x115 pounds and Ring Rows with my heels ~3 inches forward of center.  Not a true max, but a good hard effort.

Conditioning

RXConditioning 

 Max reps in 5 rounds:

1:00 DB Bench Press (50/35s)

1:00 Knees to Elbows

1:00 Bike for Max Calories 

1:00 REST

Intermediate: 35/20lb. DB’s, Hanging knee raises

Baseline: 15/10lb.DB’s, lying leg raises

I scaled to 30 pound dumbbells and hanging knee raises

R1 - 20 presses - 18 HKR - 9 Cal

R2 - 15 presses - 18 HKR - 8 Cal

R3 - 15 presses - 17 HKR - 8 Cal

R4 - 15 presses - 15 HKR - 8 Cal

R5 - 15 presses - 15 HKR - 10 Cal

The presses for 1 minute seem kind of stupid, but a reasonable way to build volume.  The HKR were better and I worked 10 seconds on 10 seconds rest for 3 sets of 5-6 reps.  The echo bike continues to be my nemesis.  At a cadence of 51-53, I am at steady state, but creeping past 55 or approaching 60, I am struggling to hang on.  I need to work on this.

Zercher - Pull-ups

Sunday, September 7, 2025

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Zercher

3x115

2x145

2x175

1x205

1x235 pounds

Pull-ups

EMOM

5x1 strict

5x1 kipping with slow lower

Travis Lift

135

225

315

405

475

525 pounds

This is about as heavy as I can manage.  The loading being in front of the body makes it tougher than the chain lifts.  My set up did not do my Texas Power Bar any favors.

Vertical Bar - One Bar - 2" Left Hand

45

90

115

130 pounds

Double Unders - Metcon

Thursday, September 4, 2025

Westbound CrossFit (Coach Mat)

1630 (10 of us)

Warm Up

Rope skips

Banded good mornings

Hip down push-ups

Inch worm

Scorpion stretches

Skill/Capacity

AMRAP 3

Double Unders

I managed 49 reps which I was quite pleased with.  It was a lot of singles.  My best unbroken was 5 reps and I managed that a few times.  Good skill to work on.  

Conditioning

AMRAP 1 / Rest 1 x 7 rounds

45 Double Unders

Max Reps American KBS (70/35)

I scaled to single unders and 26 pound KBS and manged 16 reps each round except round 2 (15 reps) - Total = 111 reps

Cool Down

Body Work 

DB rear delt raise

DB lateral raise

Flutter kicks

Single leg deficit calf raises

Toe raises (leaning back to wall)

Power Clean - Metcon

Wednesday, September 3, 2025

Westbound CrossFit (Coach Aaron)

1730 (11 of us)

Warm Up

Row

Barbell warm-up

Strength - Power Clean Primer

EMOM 6

2 touch-n-go power cleans starting at 55% of 1RM and building.

65

75

85

95

115

115

My power clean is likely close to 155 pounds, but I am not really good at cycling the barbell.  These felt smooth and snappy.

Conditioning

 Every 3:00 x 5 rounds:

 10 power cleans (135/95)

 16/12 cal row

I scaled to 75 pound power cleans and 9 calorie rows and this worked out really well.

Round times:

1:21

1:29

1:24

1:27

1:30 (score was the slowest round)

Bent Press

I finally got around to trying the Bent Press and it is every bit as difficult as I imagined.  There is a tremendous amount of hip, thoracic and shoulder mobility required to move away from a stationary weight.  Depending on how heavy it is, the amount of core strength goes up dramatically.

By contrast the Turkish Get Ups seems much, much easier, but the records are about the same.  Certainly more athletes have set Turkish Get Up records, than have set Bent Press records.

After a few token attempts and lots of stretching, I got some token reps in a 12 pounds and crossed another lift off of my list.

Front Squat - Metcon

Tuesday, September 2, 2025

Westbound CrossFit (Coach Bryn)

1200 (5 of us)

Warm Up

Air bike

Squat therapy

Med ball squats

Wall ball shots

Front Squat barbell warm-up

Strength

Every 2:30 x 5 sets:

 2 front squats @ 85–90%

 Tempo + drive through sticking point

I worked up from 145-155-165-175-185 pounds and moved well

Conditioning 

 AMRAP 11

 11 wall balls (20/14) (10/9ft.)

 7/5 cal bike

 5 burpee tuck jump (knees into chest is goal standard)

 

Goal: 4–5 rounds

Intermediate: 14/10 WB, Burpee + jump to knees above hips

 Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)

I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.