Bench Press - Metcon

Friday, November 28, 2025

Westbound CrossFit (Coach Ryley)

0800 (17 of us)

Warm Up

Box step ups

Box jumps

Dead hang

Weight shifts

Hanging shoulder tap

Hanging hip tap

Low plank holds

Push-ups

Strength

Build to a heavy single bench press today in 15:00. 

45-95-115-135-155-175-185

Conditioning

2:00 on/ 2:00 off x 4 rounds 

10 DB Bench press (70/50)

20 Hanging hip tap

10 Box jump Over  (30/24’)

Intermediate: 50/35 DBs, 20 hanging hand release, 24/20’

Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs

I scaled to 40 pound dumbbells, hanging weight shifts (12), and 20" box jump overs.  I was moving well and was finishing 1 round every 2 minutes.  4+0 total.

Cool Down

Banded W's

BSAG Leg 11

November 27, 2025

Home Gym

1300

Warm Up

Bike Erg

Ski Erg

Bulgarian Bag

Kneeling Hold Out Raised

45-25-35-40-45 (failed 50)

Reverse Bench Press

30-45-60-80-100 (unracking was the worst part, after that not too bad on my wrist)

Dumbbells Anyhow

55-70-90-100

Hang Clean x 4

75-95-115-125-135

Hang Clean Rampage

115 x 10

Pool Swim

Wednesday, November 27, 2025

Carmody Rec Center

1230

Pool Swim

1x400 FR

2x200 FR

1x200 BR

1x100 BA

--

1100 yards total (35 minutes)

Conditioning

Wednesday, November 26, 2025

Westbound CrossFit (Coach Loni)

0900 (11 of us)

Warm Up

Echo bike

Pass throughs

Cossack Squats

Power Snatch Warm Up

Squat Clean Warm Up

Toes to Bar Warm Up

Pulling Warm Up

Conditioning

7:00 AMRAP

1 Power snatch (135/95lb.)

1 T2B

2,2…3,3….4,4….5,5….etc. 

3:00 Rest

7:00 AMRAP

1 Squat clean (135/95lb.)

1 C2B Pull Up

2,2…3,3…4,4…5,5…etc. 

Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)

Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row. 

I scaled this to a 65 pound barbell, leg raises and kipping pull-ups.  1st AMRAP through round of 6 (42 reps); 2nd AMRAP through round of 5 plus 2 squat cleans (32 reps).  I was moving really well and quite pleased to do (15) kipping pull-ups during a WOD.

Cool Down

Banded Tricep Extensions

Banded Face Pulls

Conditioning

Tuesday, November 25, 2025

Westbound CrossFit (Coach Bryn)

0900 (11 of us)

Warm Up

Echo bike

Plank shoulder taps

Shuttle runs

Sit Ups

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Tabata Hollow Hold

Conditioning

2:00 max Bike cals

2:00 Rest

2:00 max Row cals

2:00 Rest

2:00 max Shuttle Runs (25' = 1 rep)

2:00 Rest

Repeat with 1:00 of work, 1:00 of rest

Repeat with :30 of work, :30 of rest

This was an interesting workout.  It was originally designed as just an Echo Bike, but modified for the class size.

Bike - 26-19-13

Row - 24-13-5

Run - 22-12-6

I was pleased with 140 reps.  I really pushed the pace on the Bike and felt good about those volumes.  I was able to hold my pace substantially on the runs, but dropped off on the last 30 second row.  At least I know where I am at.

55-60 cruising pace on Echo Bike

60-65 hard pace, sustainable for a 1-2 minutes

65+ sprint, sustainable for 30 seconds

Pull-up Finisher - 1-1-1-1-1

Barbell Complex - Metcon

Monday, November 24, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Banded Pass Through

Squat (narrow, wide, normal stance)

Banded Bradford Press

Banded Muscle Snatch

5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean

--------

5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

--------

5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull

then...

2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Strength Complex

In 15:00 build to a heavy of the following complex: 

1 Squat Clean

1 Front Squat

1 Push Jerk 

1 Split jerk 

*bar must remain in your hands through the complex. 

75-95-105-115-125-135 pounds

Conditioning

“Air Force +”

20 Thruster

20 Sumo Deadlift High pull 

20 Push jerk

20 Overhead Squat

20 Front Squat

*4 Burpees for every minute that passes. 

135/95lb. 

Goal: Sub 11

Cap: 16:00 

Intermediate: 95/65lb. 

Baseline: 2 burpees every minute, 35/15lb. 

I scaled this to a 45 pound barbell and did *2 Burpees for every minute that passes.  I ended up finishing in 13:49 and felt good about the effort.  

Thrusters ~2 sets

Sumo Deadlift High pull ~2 sets

Push Jerk ~2-3 sets

Overhead Squat 6-6-8

Front Squat ~2 sets

I was moving reasonably well and it was very good load.

New Jump-N-Rope

I ended up making the drive to Louisville to get a new jump rope.  My Jump-N-Rope 1.5 has served me well.  I worked with Dylan and he recommended 2.5 rope with long handles.  I took a few swings and it felt pretty good. I was very happy to Venmo him $25 for the rope with a free mesh bag.  He even gave me a length of 1.5 if I struggle to adjust to the 2.5.  Very happy to support local small business and Jump-N-Rope is one of the best.

Pool Swim

Saturday, November 22, 2025

Carmody Rec Center

0900

Pool Swim

1x300 FR

3x200 FR

1x200 BR

1x100 BA

1x50 FR

--

1250 yard total (40 minutes)

Felt great to be in the water.

Lamar Rec Center

Thursday, November 21, 2025

Lamar Rec Center

1830

Treadmill

2 min walk (3 mph)

18 min run (5 mph) - 1.5 mile

2 min walk (3 mph) 

Weights

Pull-ups

5x1

Incline Bench Press

8x45

8x65

8x75

Cambered Bar Squats

8x85 (empty, assumed weight)

5x135

3x175

3x1175

Calf Raises

3x12x45

Alt DB Biceps Curls

10x20s

10x25s

The Lamar Community Center has hands down the finest rec center weight room I have ever been in.  It felt like a flashback to high school with a decrepit squat rack, old hack squat, bench press, incline press, smith machine, cable crossover, calf machine and other benches throughout the room.

All of the plates were old school iron that had been painted more than once.  There was a chalk "pitcher" in one corner.  In addition to standard Olympic bars and curl bars, I was amazed to see a cambered bar.  I had to use and it feels very different.

The cardio room is pretty typical and has selectorized machines.

The basketball court was by far my favorite.  Despite having a horrible shot, I am glad I grabbed a basketball and shot around a little bit.

Best part is that drop in entry was $3!

Overhead Pressing

Tuesday, November 18, 2025

Westbound CrossFit (Coach Bryn)

0900 (9 of us)

Warm Up

Run

Tabata activation

• Push-ups
• Shoulder taps
• Band pull aparts
• Strict press (empty barbell)

Pressing specific warm-up

• Tempo
• Position drills

Conditioning

Press

2-2-2

Push Press

3-3-3

Push Jerk

4-4-4

This got heavy quick

Press - 95-105-110

Push Press - 115-120-120

Push Jerk - 120-120-120

Everything felt good, but I have not tracked my repetition maxes.  Relative to historic maxes, I felt really solid.

• Press 1RM - 135 (2017)
• Push Press 1RM - 157 (2019)
• Push Jerk 1RM - 150 (2019)

More Iron Plates?

90% of the time, I would not have even bothered looking at this listing, but Riker tipped me off to the BFCO Deep Dish 35's being offered for less than $1/pound.  Then I noticed some of the plates read "Olympic" rather than "Standards" and I decided to reach out to Hart Wise over at Rocky Mountain Athletics.

They were cleaning out iron plates as they mostly used bumpers.  $80 for a pair of 45s and $60 for a pair of 35's was a great price if I decide to get rid of them in the future.

BFCO weigh 36.15 and 36.30

Olympic Standard weigh 44.25 and 45.15

Deadlift - Metcon

Monday, November 17, 2025

Westbound CrossFit - Coach Loni

1200 - (10 of us, met John)

Warm Up

Run

Over the fence

Line hops

Deadlift Warm-up

Strength

15 Minutes to build to a heavy set of 2 for the day. 

(Touch and Go Deadlift)

135

185

225

255

285

305

325

345 - PR!!! for a double

Conditioning

21-18-15-12-9-6-3

Deadlift (135/95lb.)

Lateral bar jump over (x2)

Goal: Sub 7

Cap: 10:00

Intermediate: 95/65lb. 

Baseline: 35/15lb., plate hop each rep = 1

I scaled this to 95 lb deadlifts and one foot take off on hops.  With the time cap, I decided to cut the reps which did not work out.  I finished 18-15-12-9-6-3 in 6 ish minutes and then added back in the 21 reps so it went 18-15-12-9-6-3-6-9-6 in 8:05.  Still a very good workout, but should have done full reps and maybe lateral jump overs, hop back?

Dave Tate Table Talk- John Welbourn

I listen to a lot of podcasts, but rarely am I so inspired that I have to note the guest and pull out some of my favorite quotes.  John Welbourn is a fascinating guy who has an incredible work ethic, mental clarity and incredible genetics.  He played football in the NFL and came back from numerous injuries which should have been career ending.  He practices jiu jitsu in addition to strength training.  Born in 1976, he is only 5 years my junior, but is an absolute beast.

2012 - Dave Tate turns down CrossFit; John Welbourn develops CrossFit Football

Managing Violence - The Eye of the Storm

Specific Adaptation to Imposed Demands

Ability to seamlessly and effortlessly combine primal movement patterns through space to accomplish a known or novel task

Don't be slap dick

This guys living on Jacked Street

Hammer Program developed for US Army

Power Athletic Systems

JohnnyWOD

Dragon Slayer - Don't apologize for raising dragon slayers in a time when there are real dragons.

People come into your life for a reason, a season or a lifetime

Density Training - Heavy, Hard and Awkward

The 25 year old me got the 75 year old me in trouble

Tommy Hearns vs Marvin Haggler Fight

Only a fool speaks before he learns to read and write.  If you want to be able to think, you have to be able to read well and you have to be able to write exceptionally well.  Degree in rhetoric.

https://www.powerathletehq.com

@johnwlbourn

youtube @powerathletehq

Power Athlete Radio podcast - 800 episodes including Fred Hatfield and Louis Simmons

Shoulder Work - Metcon

Friday, November 14, 2025

Westbound CrossFit (Coach Ryley)

1730 (12 of us)

Warm Up

Row

Plank

Toes to bar warm-up

Shoulder to overhead warm-up

Strength

1-2 sets:

5-8 High Pull and 5-8 Strict Press

*Figuring out load to start with

then…

Every 2:00 for 5 sets:

8 DB High Pull + 8 DB Strict Press

I used 15 and 20 pounds for the warm-up sets and then did 5 sets with a 20 pound dumbbell.

Conditioning

30/25 Cal Row

20 Toes to bar

10 Shoulder to overhead (185/125lb.)

For time. 

3:00 Rest

3 sets

Goal Time: sub 3:00 for each working interval

Intermediate: 24/20 Cal, 12-15 toes to bar or hanging leg raise, 135/95lb. 

Baseline: 15/10 Cal, V-up, 35/15lb. Barbell

I scaled to 20 calorie row; 10 kipping leg raises and 10 shoulder to overhead (65#).  It worked out well

R1 - 0 to 2:46 (2:46)

R2 - 5:46 to 8:43 (2:57)

R3 - 11:43 to 14:45 (3:02)

I made it in just under the cap and felt good about the effort.

Conditioning

Thursday, November 13, 2025

Westbound CrossFit (Coach Ryley)

1730 (8 of us)

Warm Up

Line hops

Bend and bow

Inchworms

Single leg line hops

5-5-5 Squat

Double under warm up

KB hang squat warm up

Conditioning

12 No Push up burpee (“up down”)

16 Single arm KB hang squat clean (70/53lb.)

32 Double unders

1:00 Rest

6 rounds for time. 

Intermediate: 53/35lb. KB, reduced volume DU or 32 single unders

Baseline: 20/15lb. KB or DB, 20 single unders or plate hops

This was a pretty good workout.  I kept the rep scheme, but scaled the load opting for an 18 lb kettlebell and single unders.

R1 - 2:15

R2 - 2:21

R3 - 2:37

R4 - 2:52

R5 - 3:00

R6 - 1:55 (DNF, managed 12 up downs, and KB hang squat clean)

Finisher

12 Min EMOM:

Min 1) :45 Max Banded Good Mornings

Min 2) 100' Sandbag or Double KB Front Carry (bearhug, AHAP)

Min 3) Rest

Finisher was not too bad.  I went with black band and 30 pound med ball.  Most athletes were using 50-150 lb. sand bag.

Chad 1000

Tuesday, November 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

High knees

Butt kickers

Walking lunge steps

Step ups

Conditioning

“Chad 1000”

1000 Step ups for time.

45/35lb. Ruck or vest

All step to 20’ box

Elite performers: Sub 50:00 solo

Partnered goal: Sub 35:00 (split between 2 people)

Cap: 55 minutes

Intermediate: 700, Unweighted (or partner version)

Baseline: 500 Unweighted (10-12’ box)

I completed 603 reps in 55 minutes:

100 - 7:46

200 - 16:23 (8:37)

300 - 25:30 (9:07)

400 - 35:04 (9:34)

500 - 44:59 (9:55)

600 - 54:34 (9:35)

603 - 55:00

JT

Monday, November 10, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike

Banded 7s

Inch worms

HSPU prep

Ring prep

Push-up prep

Conditioning

“JT”

21-15-9

Handstand Push up

Ring Dip

Push Up

For time

Goal: Sub 6:00

Cap: 10:00 

Intermediate: First priority is to scale reps down before movement substitutions. 

Pike HSPU off box or abmat, banded ring dip

Baseline: 12-9-6

Pike HSPU from ground, leg supported ring dip, kneeling or wall push up

I scaled this to 15-9-6 and further scaled the movements

• HSPU with knees on 24" Box
• Green Band for Ring Dips
• Push-ups on Knees

I finished in 9:16, and felt a little beat up by the effort.  Ring dips are definitely not my happy place and I need to work on them more.

Cool Down

1 mile run in 12ish minutes

Metcon

Friday, November 7, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Echo bike

Banded 7's

• open arms
• open arms diagonally (right up)
• open arms diagonally (left up)
• rotate at shoulders
• t from behind neck (goal post to open)
• t to y from behind neck (cheerleader)

Barbell primer

Conditioning - Part 1

For time: 

75 Abmat Sit Up

50/40 Cal Bike

25 Shoulder to overhead (95/65lb.)

5:00 Rest

Goal: Sub 6:00 working time

Cap: 8:00

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

Conditioning - Part 2

For time:

25 Shoulder to overhead (95/65lb.)

50/40 Cal Bike

75 Abmat Sit up

Goal: Sub 6:00 working time

Cap: 8:00 

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

I scaled this a little aggressively to 40 sit-ups; 30 cal bike; 25 shoulder to overhead (55#).  I was actually planning on 20 S2O, but upped it when I saw the clock.  I finished Part 1 in 5:29 and Part 2 in 5:52 for a total time of 16:21.  I felt pretty good about the effort, until I realized most folks were working into the 7:00 to 7:30 range.  I could have gone to 50-40-25 if I wanted to hit that time domain.  Overall, it was a good workout and nice to get some higher volume abs.

Conditioning

Wednesday, November 5, 2025

CDOT

1130

Treadmill walk - 5 min - 2.8 mph, 3% incline

Row for time 500 meters - 1:53

Every 2 minutes - 10 rounds

10 walking lunges

5 push-ups

Worked out to 1:1 work to rest ratio

Dumbbell Curls

Multi-press - possible movement for next months challenge

35 minutes total workout

Anvil

I have been in the market for an anvil on and off for about a year.  My interest is strictly in filling out my repertoire of vintage strength & grip equipment.  Lifting an anvil by the horn was a sign of an incredibly strong grip.  This was especially true as the anvil in question approached 200 pounds.  

Unlike the Thomas Inch dumbbell, there is little standardization in the way of anvil feats of strength.  They all have different weights and shapes.  When tested, they usually appear in grip medleys.

On the front range, I have seen them listed for around $2-$5 per pound and are scooped up quickly on Facebook Marketplace.  Part of my problem, is that I really do not want a 100+ pound paperweight that will be part of the puzzle game I implement every time I work out.

Seth Morrow posted this little gem on Tuesday night for $100 and I was fortunate to be one of the first people to contact him.  I could not determine the weight from pictures, but offered to stop by his shop the same day.  We ended up meeting the next morning and I was pleasantly surprised.  I was also relieved that he marked it as pending for me.  Apparently he had 30 more inquiries after we messaged.  With that being the case, I did not even consider haggling with him.

It is marked II & B Co (Illinoi Iron and Bolt Company) and 5 indicating it is a 50 pound anvil.  They were in production from 1875-1969 and I will be curiously looking for a year stamp tonight.  It is not in great shape with the horn being misshapen and years of use.  However, it is perfect for me.  I could nearly pick it without a warm up or chalk and should be able to enjoy it in the gym for feats of strength.

Gymnastics

Tuesday, November 4, 2025

Westbound CrossFit (Coach Bryn)

1200 (6 of us)

Warm Up

Banded upright rows

Band pass throughs

Inch worms

Movement prep

Conditioning

3 Wall Walk complex

4 Bar muscle up

5 Toes to bar

6 Chest to bar pull up

10 rounds for time. 

Goal:  Sub 14:00 (fast times can be under 12:00)

Cap: 17:00

**Wall Walk complex = 1 wall walk + 1 strict WF HSPU

Intermediate: abmat on WW Complex, banded or jumping BMU, banded chest to bar

Baseline: 7 rounds: partial wall walk, Burpee + jumping pull up, Hanging knee raise, banded pull or ring row

Scaling appropriately, this was not nearly as bad as it could have been.  

Scale to 1 Wall Walk complex per round - partial wall walk and HSPU to 2 abmat

Scale to 2 jumping BMU at collar bone height

Scale to 5 kipping leg raises

Scale to 6 jumping C2B

I came out hot finishing the first round in 1 minute and then slowing considerably, finishing 8 rounds plus 1 wall walk complex as time was called.

Power Clean - Deadlift

Monday, November 3, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Echo bike

Inch worms

Barbell primer

Conditioning - Part 1

Every 2:00 execute 1 set of: 

Power clean 

3-3-3-3-3

I worked up from 135-135-140-140-140

Conditioning - Part 2

Every 2:00 execute 1 set of: 

Deadlift

3-3-3-3-3

275-275-275-275-275

I felt pretty good on the power cleans, but wanted to be conservative on the deadlifts.  I may have been able to go to 295, but the training stimulus would not have improved much.

Track Workout

Sunday, November 2, 2025

D'Evelyn Track 

1300

Track Workout

1 mile warm up run ~12 minutes

8x100 meter sprint in 25-27 seconds - Sprint the straightaways and walk the curves roughly every two minutes

#25FallGGC

Saturday, November 1, 2025

Basement/Garage Gym 

1100 (with Greg)

Warm Up

Jumping Jacks

Hip Hammy Flow

Squat

5x45

3x135

2x185

205

225

245

260

Bench

8x45

5x95

2x135

160

175

182.5

190

Deadlift

5x135

3x185

1x245

295

325

345

355

I went 9 for 9 and 805 is a new PR Powerlifting Total!

Total 260+190+355 = 805 (GGC 11/1/2025) 211.4 (WILKS 226.18)

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 felt really good and I probably had a little bit more on the squat.  No specific training or deload.  Following Westbound CrossFit and a couple of extra bench sessions.  It was nice to have Greg (260, 200, 295 = 755) lift with me also.