Deadlift - Core

Friday, March 27, 2026

Westbound CrossFit - Coach Loni

1200 - 10 of us

Warm Up

Banded good mornings

Hamstring sweeps

Glute march with feet on bench

Lunge to leg extension

Sit ups

Plank

Copenhagen hip lift

GHD Hip Extension

Deadlift positions and priming

Strength Supers

A: (15:00)

Every 3:00 x 5

Deadlift

5-4-3-2-1

+

20 GHD Sit up OR 25 Abmat sit up

*advanced athletes can add load. 

B: (15:00)

Every 3:00 x 5

15 GHD Hip Extension or 20 Banded good morning

*advanced can add load to hip extension.

+

10 Copenhagen hip lift each side 

RXConditioning, Intermediate, Baseline: All athletes follow same format. Adjust load and body positions for scaling. 

Part A - Deadlifts 225-255-285-315-325 and 15 abmat sit-ups per round

Part B - 6 Copenhagen Hip Lift and 10 GHD Hip Extensions per round

Cue Copenhagen to straighten torso

Cue Hip Extension to be further off pads

XENOM

Xenom

Day 1

• 1RM Snatch (9 min)
• Ascending Ladder - Wall Walk, Rope Climb AMRAP (8 min)
• 60 Seconds Max Cal Echo Bike
• Barbell Cycling AMRAP 5 (Deadlift, Front Squat S2OH, Thruster; 5 min)
• 3K Run + 2K Echo Ski

Day 2

• TBD
• T2B, DB Hang Snatch, MU (7 min)
• AMRAP - Burpees, Echo Ski, Echo Bike (12 min)
• Heavy Clean Ladder 100kg to 150 kg AMRAP (8 min)
• HSPU, C2B, DB Lunge AMRAP (16 min)

Latest offering in fitness competition with consistent events to allow longitudinal performance tracking.

Season Outlook

With the first quarter winding down, it feels like an appropriate time to evaluate fitness training and overall health.

Bodyweight - 209 pounds (205 pounds on 12/31/2025)

Swim workouts - 4

Runs - 19 (33 miles)

Bike - 4

Highlights 

• Beasts of Buckley - competed on short notice and did well
• CrossFit Open - consistent year over year

Q2 Events

• Deka.Fit - primary training modality
• Muddy Dash
• USAWA Nationals

Q3 Events

• Littlefoot Triathlon - will transition after Deka.Fit
• IAWA Worlds

I have been training pretty consistently, but have been pretty heavy on CrossFit and running.  I have been squeezing in the occasional swim or bike.  Working through Deka movements has been a priority.

The new wildcard is Ultimate Frisbee.  I have joined a pick-up game in O'Kane park (6) days this quarter and that has provided a much needed team sport and social outlet.  I feel somewhat committed and have really been enjoying team sports again.  It is only once per week, 

The only other team sports I have ever played in earnest have been rec league basketball and softball.  Both are more of a commitment but do make for closer friendships.

I have been toying with my commitment to individual sports.  I am not carving out enough time to do well and that is OK.  I think dropping my CrossFit membership will go a long way towards keeping training fun and engaging.

• Grip
• Highland Games
• Hyrox
• Swim-Run
• All-Round Weightlifting
• Powerlifting
• Strongman

Even minimally involved, I will do King Kong, USAWA Nationals and Garage Gym Competition.  Taking things to the next level would involve training for Highland Games, Hyrox or Swim-Run.

I would also like to scuba dive locally at least 2-3 times this season.  I am not planning much golf or archery.  I would like to check out the disc golf near CDOT.  Fencing was an epic fail, but laser-shoot could be really cool.

I have also recently thinking about active sports and hobbies that I have dropped and will unlikely ever pick up again.

• Basketball league
• Softball league
• Rock Climbing
• Bicycling distances over 50 miles
• Foot races 13.1+
• Mountain Bike racing

I also have a wish list of before its too late

• Tennis league
• Pickleball
• Padel
• Racquetball
• Squash

Finally closing with the list of activities that is too late for, but I was once interested in

• Backcountry skiing
• Ice climbing
• Martial Arts - Wrestling, Jujitsu, Tai Kwon Do, Boxing

Alpine CrossFit Hyrox Full Sim

Alpine CrossFit is hosting a Hyrox Full Sim.  It was announced for Saturday April 11th on March 24th (2.5 weeks)

Slots were available from 8 AM - 2 PM in 15 minute increments with 3 athletes per slot.  With 25 slots x 3 athletes that is 75 athletes.  Within 24 hours, 2 athletes had signed up.  The price is extremely affordable at $20 for Alpine CrossFit members and $45 for non-members.

As a reminder.  The event starts with 1000 meter runs and 8 intervals

1. Ski Erg - 1000 meters
2. Sled Push - 50 meters
3. Sled Pull - 50 meters
4. Burpee Broad Jumps - 80 meters
5. Row Erg - 1000 meters
6. Farmer's Carry - 200 meters (24 kg pounds/hand)
7. Sandbag Lunges - 100 meters (20 kg sand bag)
8. Wall Ball - 100 at 6 kg med ball

I am not sure how many people could jump into this event on short notice.  Personally, I could not even manage the 8K run in 2.5 weeks.

I may still sign up and participate considering it a 2 hour AMRAP.  I could walk portions of the run and do the sandbag lunges unweighted if it came to that.

UPDATE 3/26/2026 - 6 of 75 slots booked

Deka.Fit Conditioning

Tuesday, March 24, 2026

Home Gym

1330

Deka.Fit Conditioning

200 meter runs

Zone 1 - 30 RAM alt rev lunge - scaled to 20 reps at 44 pounds (Rx is 55 pounds)

Zone 2 - 500 meter row - Rx

Zone 3 - 20 Box Jump/Step Over - Rx

Zone 4 - 25 Med Ball Sit-up - scaled to 20 reps at 14 pound wall ball (Rx is 20 pounds)

Zone 5 - 500 meter ski erg - Rx

Zone 6 - 100 meter farmers carry - scaled to 43 pounds per hand (Rx is 60 pounds)

Zone 7 - 25 cal air bike - C2 bike erg - equivalent would be 40 calories

Zone 8 - 20 Dead ball wall over 4' - scaled to 10 reps over shoulder

Zone 9 - 100 meter sled push pull - Rx

Zone 10 - 20 RAM burpee - scaled to 10 reps

This was a tough workout that I grinded through 48:17.  I definitely need to start ramping up my run volumes.  Toughest movement were the reverse lunges.

Metcon - WBS-T2B-PC

Monday, March 23, 2026

Westbound CrossFit - Coach Loni

0900 - 10 of us

Warm Up

Tabata

-med ball sit-ups

-med ball squat

-med ball toss

-med ball thruster

Kipping warm-up

Power Clean warm-up

Conditioning

Intermediate:

50 Wall balls (14/10lb.) (10/9ft.)

15 Toes to bar

15 Power Clean (155/105lb.)

35 Wall balls

15 Toes to bar

10 Power cleans

20 Wall balls 

15 Toes to bar

5 Power cleans

**Or change 25 toes to bar to 25 hanging leg raises.

Goal: Sub 15 minutes

Cap: 18 minutes

I scaled the intermediate down to 10 pound wallball and 15 drag toe lat pulls.  I used 95 pounds for the power clean which felt appropriate.

Round 1 - 7 minutes (wbs 25/10/8/7)

Round 2 - 6 minutes (wbs 10/8/8/5/4)

Round 3 - 3:45 (finished in 16:45; wbs 8/7/5)

My left groin started to complain during the second set of wall balls, but I slowed down and finished.  I changed the power cleans to muscle cleans and was able to complete those reps also.  It was a good test piece.

Drag Toe Lat Pulls - Position a wooden jump box below the bar.  With pointed toes perform a strict lat engagement, moving through as large a range as possible.  Relaxing toes pushes box forward.  This was an interesting variation that I could do in 3 sets of 5 reps with good movement quality.

Pool Swim - 1000 Yards

Friday, March 20, 2026

Carmody Rec Center

0945

Pool Swim

1x500 FR

1x150 BR

1x150 BA

1x200 FR

--

1000 yards total (31 minutes)

Ivanko Chrome Dumbbells

These dumbbells are being offered by Grant Suggs in Centennial, Colorado for the amazing price of $500.  It includes the following pairs with either contoured (heavier) or straight (lighter) handles.

• 3 pound
• 5 pound
• 8 pound
• 10 pound
• 12 pound
• 15 pound
• 20 pound
• 25 pound
• 35 pound
• 45 pound
• 50 pound 

My math puts that at 456 pounds at just $1.10 per pound.  The 50's can retail for $500 alone.  ebay has several pairs listed at $3/pound.  For the lighter ones, the sold price on eBay is even stronger.

While I do not need these, I am tempted to pick them up.

USAWA Q1 Postal

Wednesday, March 18, 2026

CDOT Fitness Center

1230

Run - Bodybuilding

After a 2 mile run

Incline DB Bench Press - 8x35-40-45

Alt DB Biceps Curl - 20-25-30

DB Lateral Raises - 10-15

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

Home Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Sled Push-Pull (tested new strap)

USAWA Q1 Postal

Snatch - One Hand - Right - 33-43-53-59

Bench Press - Reverse Grip - 45-65-75-85-95

Deadlift - 2 Bars - 270-290

Mopped the gym, another sled push-pull, labeled circus dumbbell

Ergs

Tuesday, March 17, 2026

Basement Gym

1200

Ergs

Row Erg - 2,000 meters - 10:33

Bike Erg - 4,000 meters - 10:05

Injury Update

Day 1 post injury is OK.  Aware of injury.  Active recovery seems like a good plan.

EMOM - Groin Tweak

Monday, March 16, 2026

Westbound CrossFit - Coach Brin

1630 - 15 of us

Warm Up

Cone game

Box step over

Inch worm

Burpees

Jumping lunges

Pull-up warm-up

Clean warm-up

Conditioning

Every minute on the minute x 24 minutes

1 - 3 Squat Clean

2 - 15 Pull Up

3 - 12 Burpee Box Jump Over (24/20')

4 - REST

This was going fine until it wasn't.  I started with squat cleans (95 pounds), 15 ring rows, 6 burpee box jump overs per round.  In the second round I tweaked my right groin and abandoned substituting in 12 air squats.  I kept up with the ring rows.  I dropped to 4 burpee box jumps and favored my right leg.

Injury Update

The tweak is minor and did not affect my gate, but I will likely be laying off of dynamic movements for a few days.

2025 CrossFit Open - Retrospective

I just realized that I never did a 2025 Retrospective Post.  It was my 10th season doing the open workouts.

25.1 - Burpee - DB C&J - Lunges - Rx 50 pound dumbbell - 5570/7298

25.2=22.3 - Pull-up - DU - Thruster - Rx 95 pound initial barbell - 4176/6602

25.3 - Wall Walk - Row-DL-CL-SN - Scale to avoid full wall walks - 6214/6385

Overall - 5496/7465 - 27th percentile!

2026 CrossFit Open - Retrospective

Another games season in the books, this marks my 11th season competing from 2016-2026.

26.1 - Wall Ball Shots - Box Jump Overs - 12 min - 157 reps

26.2 - Walking Lunges - Dumbbell Snatch - Pull-ups - 15 min - 82 reps

26.3 - Burpees - Cleans - Thrusters - 16 min - 120 reps

Men 55-59

26.1 - 3186/4776

26.2 - 2992/4485

26.3 - 3372/4322

Overall - 3231/4931 (35th percentile)

Moving up to 55+, the weights got lighter and the movements easier.  26.1 allowed for box step overs.  26.2 used a 35 rather than 50 pound dumbbell.  26.3 used a 75 pound rather than 95 pound opening barbell.

As far as being accessible and creating separation for the quarterfinals, the programming was excellent.  As far as the spirit of the open in terms of exposing holes in athlete's training, challenging athletes with uncommon movements and retesting workouts to demonstrate fitness over time, it was a bit of disappointment.  I had a great time and will continue to do the CrossFit Open when I can.

What would it take to get to quarterfinals?  1232nd achieved 254 reps + 112 reps + 148 reps

100th place achieved 252 reps + 118 reps + 199 reps

Anything passed 112 on 26.2 got at least 1 muscle up (644 of 4931 athletes)

Torque Tank Straps

 

Torque Tank V-Strap Black ($55)

Keeper 1" x 10' Lift Slings ($10)

Deka.Fit Sled Pull.  I want to get a set of straps for the sled pull, but am struggling to pay the $55 for the Torque Tank Straps.  Especially when a $10 alternative exists.  I will probably just buy the $10 straps and if they are really not working out, I will buy the Torque branded straps which come with a carabiner and more comfortable handles and it seems like a longer length.

USAWA Tony & Allison's 60th Birthday Party and Record Day

Saturday, March 14, 2026

Garage Gym

1300

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Competition Lifts

Jefferson Lift - 305, 325, 355

C&J, DB, OH, Left - 82, 92

V Bar 1 Bar, 1", Right - 106, 131, 156

Anderson Press - 135, 145

Peoples Deadlift - 390, 410

It is fortunately rare for me to miss that many attempts, but it was still fun to compete.  Kim and Josh joined the fun.  Nisha officiated for me.

CrossFit Open 26.3 - Burpees - Cleans - Thrusters

Saturday, March 14, 2026

Westbound CrossFit - Open throwdown

0730 - multiple heats all morning

Warm Up

Jumping Jacks

Wrist warm-up

Front rack warm-up

Burpees

CrossFit Open 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

I paced much better for this workout, finishing the first two rounds and starting the third for a total of 120 repetitions.  The burpees were steady.  Cleans were two sets of 6.  Thrusters were a little slower at 5/4/3 reps.  75 pounds felt good, cleans at 95 was fine, but thrusters would have been heavy.

Really thrilled to Rx all workouts as an age grouper.  I would have struggled with the open weights.

Quick HIIT

Wednesday, March 11, 2026

Basement Gym

1900 (with Diya)

HIIT

Every 2 minutes

Station 1 - 1 minute bike erg (Diya) / ski erg (Sanjiv)

Station 2 - 8 back squats (Diya) / 10 push-ups (Sanjiv)

This was a great rep scheme that allowed us to get four rounds in and some reasonable volume.  Diya wanted to squat and I just wanted to move a little bit.  I did 5 push-ups the first round and then 5+5 the next four rounds.  I was around 190 meters in 1 minute on the ski erg.

Conditioning

Tuesday, March 10, 2026

Westbound CrossFit - Coach Asher

1200 - 6 of us (including Diya)

Warm Up

Row

Bike

Inch Worms

Shoulder Taps

Toe Taps

Banded Shoulders

Lunge technique

Kipping/Pulling warm-up

Conditioning

20:00 AMRAP

50ft. S.A. OH Walking lunge (50/35lb.)

15 Toes to bar

50ft. DB Front Rack lunge (2x DB's)

5 Bar muscle ups

50ft. DB Farmer Lunge (2x DB's)

15 Pull up

1:00 Rest after each round

Goal: 4+ rounds. 

I scaled to 10 pound dumbbells; 15 kipping legs to target, kipping pull-ups, ring rows.  I finished 2 rounds plus 25 (2+15+2+5+1) reps ending after 25 feet of DB Farmer's Lunge.  I was moving well and could not have gone much faster even if I scaled more aggressively.  Not sure how athletes would manage 4+ rounds.

Deadlift - Metcon

Monday, March 9, 2026

Westbound CrossFit - Coach Loni

1200 - 4 of us

Warm Up

Rope skips

Wrist mobility

Hang Clean Prep

Inversion Prep

Strength

Every 2:00 x 7 sets execute 3 Deadstop deadlifts + 1 triple touch and go broad jump.  

The deadlifts should not be dropped, they should be lowered to the ground then picked up again without being touch and go. 

I was moving well on these, but 2 minutes is a fast interval.  I started with 225 and 255 and did the last 5 sets at 275 pounds.  The triple touch and go broad jump was basically a soft landing and take off without a reset.  I was ending up around 16-17 feet.  The other guys were getting well over 20 feet.

Conditioning

3 hang clean (165/115lb.)

5 Handstand push up

15 Double Under

10 rounds for time.

Goal: Sub 11

Cap: 14:00

Intermediate:

3 hang clean (95/65lb.)

5 Handstand push up +Abmat

15 Single Under

10 rounds for time.

I scaled this pretty aggressively to 3 hang clean (65 lb.), 1 HSPU to 3 abmat, 15 single unders.  I was moving well and finished in 10:05.  I rushed the second round and instead of a HSPU, I did two kick-up attempts.  I did an extra HSPU after time was called to make it back up.

GymRadar.com

https://gymradar.com/gym/teamgupta-s-gym

Gym Radar is a pretty cool site developed by Massenomics to build community in the home gym space.  Free version allows posting pictures, reviews and equipment listing.  The equipment list is pretty extensive for what it is and users can request new listings.  In addition to being able to compare gym location and equipment, there are also reviews which are slowly being populated.

USAWA Club Build Out - UPDATE 2026.03.09

High Country Vigour (HCV)

HCV has made a very good start, but is about $2,000 (and 400 square feet) away from being capable of hosting all lifts.

• Basic Equipment - YES - May need some thin iron plates for heavy bar lifts
• Fulton Bar - YES - Generic
• Ring for Finger Lifts - YES - Michael Black
• Heavy Bar Lifts - 
• Heavy Lift Bar - YES - Arm Assassin
• Hip Belt - Hip Lift, Carter Lift, Phumchaona Lift - YES - homemade
• Hand & Thigh - Hand & Thigh, Deanna Lift - YES - Arm Assassin
• Harness/Handrails - Harness Lift - YES - homemade
• Neck Harness - Neck Lift - YES - Ironmind
• Travis Lift Attachment - Travis Lift - YES - homemade
• Vertical Bar Lifts - YES - 2" and 1" FBBC v-bars
• Roman Chair - YES - custom fabricated
• Back Extension - NO - I do not have space for this
• Dumbbells - 
• 1.9 inch Fulton - YES - Nemesis
• 2.5 inch Inch - YES - Nemesis
• 3.5 inch - YES - Arm Assassin Strength Shop
• Weaver Stick - YES - homemade
• Saxon Plank - NO - DIY
• Commercial Vertical Leg Press - NO - I do not have the space for this
• 3" Barbell - YES - Titan Fitness
• Trap Bar - YES - Gerard
• Dinnie Handles - YES - Cerberus
• Custom Short Bar for Rim Lift - YES - Works with stubby axle bar, Dino Gym has 20" spacing on an axle

Progression

• As it stands, HCV could contest 215/219 
• Saxon Snatch Plank ($50) 216/219
• Back Extension ($250) 217/219
• Vertical Leg Press ($2000) would add Foot Press and Back Lift 219/219

Purchasing a Back Extension would not be difficult, but they do take up a large footprint as the most reasonable solution is a modern glute ham device. $$*

Making a Saxon Plank will be difficult requiring a 3" wood plank, plate holders and a means of securing them. Reviewing the Clark's Gym set up:  Double Thick 2x6 ($10) with flanges ($7 each) for 1 inch pipe and 1 inch pipes ($13 each) for loading pin.  $, *** Jarrod made one of these and brought it over.

Back Lift/Foot Press apparatus are not likely for a completely different reason, space..  These could be fashioned from a commercial vertical leg press, but they take up a lot of real estate, especially in a home gym. $$$$**

A Custom Short Bar I CAN CONTEST THIS LIFT ON A STUBBY AXLE BAR. I could also fabricate a bar with 18" collar to collar distance and 12" of loadable sleeve (42" total length) $**

$ - low cost, $$ - mid, $$$ - high, $$$$ prohibitive

* - buy easily, **fabricate easily, ***fabricate hard, ****fabricate prohibitive

Deka.Fit Conditioning

Sunday, March 8, 2026

Home Gym

1230

Deka.Fit Conditioning

200 meter run/walks along with the stations

• Alt Rev Lunge - 44 lb ram
• Row - 500 m
• Box step over - 20x24 inch
• Med Ball - 25 x 20 lb to 4.5' target
• Ski - 500 m
• Farmer Carry - 43 lb per hand x 100 meters
• Bike - 25 cal
• Deadball - 20x55 lb
• Torque Sled - 100 m push/pull
• Burpee - 44 lb ram

I was not ready for this, but did chip my way through it in 57:55.  I was moving well until the med balls.  Then it was slow going and I would walk some or all of the runs, but could work through the stations.  I need to spend more time on med ball sit-ups, dead balls, torque sled and burpees.

• Alt Rev Lunge - 44 lb ram - GOOD
• Row - 500 m - GOOD
• Box step over - 20x24 inch - GOOD
• Med Ball - 25 x 20 lb to 4.5' target - CHALLENGE, NEED TO WORK ON THES
• Ski - 500 m - GOOD
• Farmer Carry - 43 lb per hand x 100 meters - GOOD
• Bike - 25 cal - GOOD
• Deadball - 20x55 lb - SLOW BUT FINE
• Torque Sled - 100 m push/pull - CHALLENGE
• Burpee - 44 lb ram - CHALLENGE

Just setting everything up and putting everything away was a bit of a workout.

 

26.2 - Walking Lunges - DB Snatch - Pull-ups

Friday, March 6, 2026

Westbound CrossFit - Coach Ryley

0900 - 8 of us

Warm Up

Cossack squats

Pass throughs

Round the worlds

Walk with DB overhead

Lunge with DB overhead

Snatch warm-up

Pull-up prep

CrossFit Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

This was harder than I expected.  The 55+ used a 35 pound dumbbell rather than a 50 pound dumbbell.  The 35 pound dumbbell felt reasonable, but I do need to do some testing with the 50.

I got through the first 80 feet and snatches in 3:23 (right on track, I was guessing 2 minutes plus 1 minute).  The pull-ups were steady and I think took me a few minutes.

The second 80 feet and snatches were slower and my second tie break was 11:15.  Getting back on teh pull-up bar with 4 minutes was great, but I did catch a couple of no reps.  I ended up with 14 C2B pull-ups.

82 reps total

Front Squat - Conditioning

Tuesday, March 3, 2026

Westbound CrossFit - Coach Asher

0900 - 10 of us

Warm Up

Echo Bike

Row

Twists

Front Rack Mobility

Hip Mobility

Strength

Front Squat

Every 2:00 x 5 sets 

Execute 

10-8-6-4-2

*start at approximately at 55% 1rm or RPE, building to a heavy double. 

I had every intention of crushing this, but 10x95 pounds felt horrible.  I ended up ramping up very slowly.

10x95

8x95

6x105

4x115

2x125

Conditioning

60/50 cal bike or row 

60 Front squat (95/65lb.)

60/ 50 cal row or bike 

For time 

Goal: Sub 11:00

Cap: 14:00 

Intermediate 

50/40 cal bike or row 

60 Front squat (75/55lb.)

50/40 cal row or bike 

For time 

Conditioning did not go much better.  I was targeting 50-50-50.  I started on the Echo Bike and 50 calories took me just under 5 minutes.  The Front Squats went better with sets of 10-5-5-5-5-5-5-5-5, but still took me over 4 minutes.  With transitions, I knew the cap would be tough, but I set out anyway completing 41 of 50 calories at 14 minutes.  I like this rep scheme and would repeat it the same way.

Couch stretch for a cool down.

Circus Dumbbell and Power Bar

TR Manthe has been liquidating some amazing items ahead of a move.

Bumper plates and Iron plates.  Cerberus bar listed as a deadlift bar, but was actually a power bar, axle bar, slam balls, med balls, parallettes, platform, reverse hyper, GHD, Dumbbell Set and chrome Ivanko Pro Style dumbbells 55-100

The dumbbells were amazing.  Originally listed at around $2/lb at $3000 and dropped to $2300.

The circus dumbbell was listed as "Used for Strongman training! The empty bell weighs #65, you can add normal size small plates, and normal size collars will keep the weight on!" and for $50 I had to take a look.  The barbells were not as good a deal, but at $250 for the pair worth checking out.

At $50, the circus dumbbell was a great deal and "completes" my strongman equipment.  They usually run $200 new and $100-$150 on the used market.

The power bar has great knurling and was well worth the $130 she accepted.  These currently sell for $350 and most name brand barbells sell for between $100 and $200 on the secondary markets.  The axle bar was bent, so I had to pass on that.  I like Cerberus stuff and will certainly own this bar for a long time.

Snatch Complex - Isabel

Monday, March 2, 2026

Westbound CrossFit - Coach Loni

0900 - 8 of us

Warm Up

Dynamic stretching

Wrist rotations - elbows together

Arm spreading big then crossing

Arms up and down in unison

Arms up and down opposite directions

Knee rotations

Hip Rotations

Snatch warm up

Segmented, etc.

Strength

Every minute on the minute x 8 minutes 

1 snatch pull

1 power snatch 

Building to a heavy power snatch through the minutes 

65-75-85-85-85-95-95-95

Conditioning

“Isabel”

30 snatch for time 

135/95lb. 

Intermediate 

95/65lb. 

I scaled to 65# and finished in 3:43!  I thought this was a PR, but had a 3:26 effort in 2020.

Cool Down

Build to a heavy Turkish Get Up (each arm) in 10 minutes

26 pound KB

33 pound barbell

26.1 - WBS - BJO

Friday, February 27, 2026

Westbound CrossFit

1000 - OPEN GYM

Warm Up

Jumping Jacks

Crossover Symmetry

Hip Hammy Flow

Air Squats

Wall Ball Shots

Box Step Overs

Box Jumps

Bounding

CrossFit Open 26.1 (Rx 55+)

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up)

♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)

This chipper was tougher than advertised.  I did not expect to finish, but I set off on a pace that I thought would be sustainable, but ultimately fell apart about half way through

I opted for sets of 5 on the WBS with roughly a 1:1 work rest ratio.  This was perfect for 20 and 30 reps, but I needed a long pause halfway through the set of 40.  The Step Overs were steady, but more metabolically taxing than I expected.  After 40 WBS, the med ball step overs were a shit show and I tried multiple positions before going back to my original plan of holding to the side.

20 WBS + 18 BJO - 2:19

30 WBS + 18 BJO - 5:53

40 WBS + 18 MBSO - 11:17

13 WBS - 12:00 (big set of 10 and then 3 more in the last 10 seconds)

--

157 Total Reps

Deka.Fit EMOM

Wednesday, February 25, 2026

CDOT Fitness Center

1200

Warm Up - Treadmill, 5 min, 2.5 mph, 8% incline

EMOM 20

8 Step back lunges with 2x20 pound dumbbells

3 Devils Press

This was a pretty good way to get in some volume.  Lunges took around 25 seconds, devil's presses took about 20 seconds.  It was a generous work to rest ratio, but not enough to be fully recovered.

DB Biceps Curl

Tested 12 rep sets with 20 and 25 pounds.  This should be fine.

Barbell Complex - Metcon

Tuesday, February 24, 2026

Westbound CrossFit - Coach Asher

0900

Warm Up

Row

Line hops

Kettlebell swings

Banded shoulders

Hamstring walkouts

Good mornings

Box jumps

Articulated deadlift

Clean warm-up

Split Jerk footwork

Strength

In 12:00 build to a heavy of the following complex:

3 Deadlift

2 Hang Power Clean

1 Split Jerk 

Feeling OK, but took it easy - 45, 95, 115, 145, 155

Conditioning

Intermediate

For time:

45 Deadlift (95/65lb.)

30 Box jump over (20/16’)

30 Hang clean 

30 Box jump over

15 Shoulder to overhead 

30 Box jump over 

I scaled down to a 75 pound barbell and did 20 box jumps per round.  This still kicked my ass.  

Deadlifts 15-10-7-7-6 about 1.5 minutes

20 Box Jumps about 3 minutes

Hang Clean 7-6-5-4-4-4 about 1.5 minutes

20 Box Jumps about 3.5 minutes

Shoulder to Overhead 9-6 about 1 minute

20 Box Jumps about 3.5 minutes

I finished in 13:32 and felt like rough.

Marc Grip Tools

Marc Brotherson listed some grip tools on the discord February 23, 2026

First Gen Rolling Thunder (current retails for $120) - $60

Sorinex Might Mitts Pinch Block (retail $24) - $0 (included with Rolling Thumber)

Rolling Thumber 2" (retail $120) - $80 

Golden Potato (retail $30/pair)

Wrist Wrench (retail $120)

I purchased the rolling thumber and pinch block for $80.  I am definitely getting greedy about stuff.

Rogue Sweeper Challenge - EMOM

Monday, February 23, 2026

Westbound CrossFit - OPEN GYM

1100 - OPEN GYM

Warm Up

Jumping Jacks

Hip Hammy Flow

Burgener Warm-up

Sweeper Complex

1 Clean

1 Front Squat

1 Hang Clean

1 Shoulder to Overhead

Bodyweight - 208.1 (with shoes and supportive gear)

45

65

95

115

145

155

165 pounds

EMOM 12

Station 1 - 5 overhead squats

Station 2 - 2 chest to bar pull-ups

Station 3 - 5 GHD Sit-ups

Nice way to get in a little technique in the spirit of Westbound Crossfit Programming.

Deka.Fit Training

Sunday, February 22, 2026

Home Gym

1500

Deka.Fit Training

For Time:

400 meter run

100 meter sled push/pull

400 meter run

20 RAM Burpees (44 lbs)

400 meter run

20 RAM Reverse Lunges (55 lbs)

400 meter run

500 meter row

Finished in 34:40 and really felt like crap.  I jogged the first two 400's in 3 minutes and walked the last two 400's.  Sled was brutal.  Burpees were slow and also included breaks.  The reverse lunges felt good by comparison.  Row was smooth.

GSI Instagram

I volunteered to help with the GSI Instagram.  Zach Mullens had been managing the page which is still linked to his phone number, but everything else is to a generic gripsportint email.

Started with 58 posts, 660 followers and 170 following on 2/20/2026. We will see how engagement goes.  I posted a couple of pictures.

Snatch Complex - Metcon

Friday, February 20, 2026

Westbound CrossFit - Coach Loni

0900 - 4 of us

Warm Up

Row

Kettlebell shoulder openers

Snatch warm-up

Strength

Snatch Complex

1 power snatch  + 1 hang snatch 

*your choice of squat or power on the “hang”

EMOM x 10 minutes 

I worked up from 55-65-65-65-65 / 75-75-75-75-75 pounds

Conditioning

Rx

5 sets of: 

2:00 max reps /2:00 rest

15/12 cal row 

12 hang snatch (95/65lb.)

Max cal bike

Intermediate

5 sets of: 

2:00 max reps /2:00 rest

12/9 cal row 

12 hang snatch (75/55lb.)

Max cal bike 

Baseline

5 sets of: 

2:00 max reps /2:00 rest

9/6 cal row 

9 hang snatch (35/15lb.)

Max cal bike 

I did the baseline and managed 9+9+8+8+8 = 42 calories on the bike.

EMOM Rope Skips - Push-ups

Thursday, February 19, 2026

CDOT Fitness Center

1130

EMOM 20

1 - 50 rope skips

2 - 5 push-ups

Did not even break a sweat, but still nice to knock out 500 rope skips and 50 push-ups at lunch

Deka.Fit Conditioning

Wednesday, February 18, 2026

CDOT Fitness Center

1230

Treadmill 5 minutes, 2.8 mph, 8% incline

Conditioning

For Time:

Assault Bike - 25 calories

Alt Rev Lunge - 25 pounds x 30 reps

Assault Bike - 20 calories

Alt Rev Lunge - 35 pounds x 24 reps

Assault Bike - 15 calories

Alt Rev Lunge - 45 pounds x 18 reps

Assault Bike - 10 calories

Alt Rev Lunge - 55 pounds x 12 reps

Assault Bike - 5 calories

Alt Rev Lunge - 55 pounds x 6 reps

Finished in 19:43

Trying to build some confidence for 30 reps with the 55 pound RAM.  The assault bike felt smooth and I will be treating it as a recovery during the Deka.Fit.

Calf extension finisher 2x20 reps

Pull-ups - Metcon

Tuesday, February 17, 2026

Westbound CrossFit - Coach Aaron

1200 - 4 of us

Warm Up

Mountain Climbers

Plank up-downs

Single Leg V-ups

Banded Shoulders

Strength

Weighted pull up/Strict pull up

Every 2:00 x 5 sets

Execute 3 weighted pull ups + 8 lateral bridge raise each side

*go to strict pull ups if you cannot add load to your body. Consider eccentric pull ups if you cannot do a strict pull up without a band or spotter. 

I could do two good singles each round.  The third was barely chin to bar.  I switched to a kip and then slow lower.  I did the lateral bridge raise bust started with 8, then 6, then 5 on the last three rounds.

Conditioning

Every 3:00 x 6

:30 Dead hang

18 GHD Sit Up/25 abmat sit ups

30 Mountain climber

*Score is slowest round! Lower score for the day is better. 

Goal per round: 2:00 or less of work. Scale to a dead hang time domain you know that you can do unbroken 3+ rounds and even then the rest should be minimal. 

Intermediate:

Every 3:00 x 6

:20 Dead hang

12 GHD Sit Up/18 abmat sit ups

20 Mountain climber

I scaled to 20 second dead hang, 15 abmat sit-ups and 20 Mountian climbers per round.  I was moving well with steady times:

1:19

1:19

1:21

1:23

1:21

1:19

Finisher

Barbell curls

Triceps Extension

Work on GHD

Squat Clean - Metcon

Monday, February 16, 2026

Westbound CrossFit - Coach Loni

1200 - 8 of us

Warm Up

Echo Bike

Step Back Lunges

Box Step-ups

Push-ups

DB SA Hang Squat Clean

Squat Clean warm-up

Strength

Squat Clean

In 15:00 Build to a heavy single squat clean

I built up from 95-115-135-155-165-175!  I thought this was a PR and then looked up my records and saw that I had hit 176 in on 12/8/2021.  175 is still more than I have done in a long time.  I tried 185 twice.  The first time I was not explosive enough.  The second time I got in my head.

Conditioning

SA Dumbbell Hang Squat Clean (50/35lb.)

HR Push up

Box Jump (24/20’)

Goal: Sub 12 minutes

Cap: 15 minutes 

I scaled this aggressively to a 24-16-8 rep scheme with 15 pound DB, regular push-ups and 20" box jumps.  I finished in 12:34 and was moving well.  

Pool Swim

Monday, February 16, 2026

Carmody Rec Center

0900

Pool Swim

1x500 FR

1x100 BR

1x100 BA

1x100 FR

1x100 BR

--

900 yards total (30 minutes)

Deka.Fit Training

Saturday, February 15, 2026

Home Gym

1200

Deka.Fit Training

For Time:

400 meter run

500 meter ski

400 meter run

100 meter Farmer Carry (63 pound/hand)

400 meter run

25 cal bike

400 meter run

20 Dead Ball over shoulder (55 pound)

Finished in 24:55 and moved well.  This was a good test piece.  The Farmer's Carry was tougher than I expected.  The Concept2 bike erg feels much easier than the Echo Bike

Deka.Fit Training

Saturday, February 14, 2026

Home Gym

1600

Deka.Fit Training

For Time:

400 meter run

30 Alt Rev Lunge (35 pound)

400 meter run

500 meter row

400 meter run

20 Box Step Up (24 inch)

400 meter run

25 Med Ball Sit-Up (20 pound)

Finished in 23:11 and moved well.  This was a good test piece.  As usual the lunges lit me up.  Med Ball sit-ups were not great either.

Deka.Fit

500 meter runs followed by

1. RAM alt rev lunge 30 reps 55 lb
2. Rower 500 meters
3. Box 20 reps to 24 inches
4. Med Ball 25 reps with 20 pound ball
5. Ski Erg 500 meters
6. Farmers Carry 100 meters with 60 lb per hand
7. Air Bike 25 calories
8. Deadball 20 reps with 60 pounds
9. Torque Push/Pull 100 meters Resistance 3
10. RAM Burpee 20 reps 44 pounds

I could train reverse lunges, row, med ball sit-up, farmers carry and air bike at the CDOT Fitness Center.

HCV Challenge and USAWA Club Championship

Saturday, February 14, 2026

Garage Gym

1000

205.0 pounds

High Country Vigour Ground to Overhead Challenge

Clean & Press - 115-125-135* beat my previous mark of 130

Clean & Push Press - 135-145

Continental to Chest & Jerk - 145-155

Total - 435 - Lynch Points 440.5

USAWA Club Championship

Snatch, DB, One Arm, Left - 62-72* OPEN

Zercher - 195-225-245

Turkish Getup - 35-44-50

Deadlift, Ciavattone - 285-305-325* beat A. Springs record which had stood since 1997

*Record

Pistol Grip Tool

Pistol Grip Tool.  This is the third design I have developed under the banner of Colorado Grip Tools.  

The first concept was a silver dollar key pinch specifically to train for Rolling Hills.  I worked with Iron-Fly Fabrications that was able to laser cut and weld the assemblies at a reasonable price point.

The second concept was the railroad spike vertical lift.  This continued a Western theme, but sought to develop a vertical bar lift at a lower price point.  Railroad spikes can be purchased for about $1 each and eye bolts are not much more.  The prototype went together well and I am in the process of making an initial run.

The third concept is the pistol grip.  While the design seems simple, it is not something that can be machined or fabricated easily.  That is until I tried some grip implements from Grenade-Grips.  They use a resin molding practice and were willing to do custom orders.  I reached out, sent them the design and they are willing to make it.  We verbally discussed doing an initial run of (20) units, half in ivory, half in brown that I could buy at a discount and sell.  Anything they produce after that will be completely manufactured, marketed, sold and invoiced by them royalty free.  Jeremy Maples did agree to note in the description that "The Pistol Grip was developed in collaboration with Colorado Grip Tools."  Shared marketing benefits both of us and best case scenario if he sells 100 of these for $50 each, he deserves every penny of the $5,000 for the work he puts in.

Back Squat - Conditioning

Thursday, February 12, 2026

Westbound CrossFit - Coach Matt

1630

Warm Up

Run

Air squat - narrow/wide/normal

Plank hold

Kipping warm up

Wall ball warm up

Strength

Back Squat

10 x 3 (speed squats)

Approximately 1-1:30 rest between sets. 

I stayed conservative on these and did all 10 sets at 95# (about 40% of 1RM)

Conditioning

5 rounds for time. 

18 Wallball (20/14lb.) (10/9ft.)

50ft. Walking lunge (no weight)

15 T2B

1:00 rest

Goal: Sub 15:00 (around 2:00 for working time)

Cap: 18:00

I scaled to 12 wall ball (10lb), 50 ft walking lunges, and 10 kipping leg raises.  I moved well and finished in 12:36.

Round 1 - 1:36

Round 2 - 1:47

Round 3 - 1:44

Round 4 - 1:53

Round 5 - 1:46

22nd Special Tactics Squadron

Every time PowerLift sends out an update, I hop on their website.  This time I was excited to find a pair of 35 pound Uesaka Plates with 22nd Special Tactics Squadron Branding for $87.50 each.  It is a high side price at $2.5/lb plus $96 shipping plus $13 tax which puts me at $284 to my door.

I am looking $4/lb for plates that I don't need, but will really enjoy owning.  They will pair well with the 45s I bought back in October of 2023 for $322 all in.

UPDATE 2/13/2026 - These were unfortunately out of stock.  My credit card will be credited.

Vintage Weights & Physical Culture

Swap 2/12/2026

Iron Grip Army Black Knights - $400 for pair of 45's; $150 for single

Jackson 10s Gen-3 - $600

York NFL 45's - $400

Testing - Conditioning

Wednesday, February 11, 2026

Westbound CrossFit - Coach Asher

1630 - 12 of us

Warm Up

Echo Bike

Row

Inch Worm

Russian Twist

Lunge

Lateral Hops

Forward/Back Hops

Strength/Skill 1

Max distance kneeling wallball chest toss (3 attempts) - 124 inches, 144 inches, 148 inches

Strength/Skill 2

Max distance broad jump (3-5 attempts off 2 feet) - 64 inches, 65 inches, 71 inches, 74 inches

Strength/Skill 3

:30 on/ :30 off/ x 2 Max lateral plate jumps (plate should be equal to 4 inches. Can stack plates if needed. Of course height can be scaled down and can even be taken down to lateral line jump overs.)

20 reps + 20 reps = 40 reps

Conditioning

Tabata each of the following completely through 8 rounds before advancing. 1:00 rest between movements. 

8 rounds of :20 work/ :10 rest

- Bike/ Row - 41 cal bike

- Seated Russian Medball twist (20/14lb.) - 98 reps (feet on floor)

- Row/ Bike (whichever you did not hit first) - 38 cal row

- Sit up (abmat) (GHD option for advanced athletes) - 62 sit-ups

This was rougher than I expected.  I never got in a good rhythm on the bike.  I moved ok on the twists, but slowed down over the four minutes.  Row was more consistent, but not fast.  Sit-ups were the most consistent, but still went from 8 reps in 20 seconds to 7 reps in 20 seconds the last two rounds.

Conditioning

Monday, February 9, 2026

Westbound CrossFit - Coach Bryn

1630 - 20 of us

Warm Up

Row

Shuttle Run

Bike

Thruster Prep

C&J Prep

Conditioning

AMRAP x 2 mins for 3 rounds

Clean & Jerks x 21 (95/65)

Max Calories remaining time on Echo Bike 

Rest 2 minutes between rounds

- Rest 5 mins - 

AMRAP x 2 mins for 3 rounds

Thrusters x 21 (95/65)

Max Calories remaining time of Row 

Rest 2 minutes between rounds 

- Rest 5 mins - 

AMRAP x 2 minutes for 2 rounds 

2:00 max burpee shuttle run*

Rest 2 minutes between rounds 

*Start with a burpee. 1 shuttle run = one length of 25ft.

With the large class size we started at different stations.  My group started with thrusters and row for calories.  I opted for 15 thrusters at 55 pounds and was finishing in about 45 seconds.

11+8+8 = 27 calories.

Switching to burpee shuttle runs, I was moving well and did 13+12+12 = 37 shuttle runs

Finally on C&J, I was moving a little slower again with 15 C&J at 55 pounds.

8+8+8 = 24 calories on the echo bike.

Total = 88 reps (minus 13 because we were only supposed to do two rounds of burpees) = 75

Overall it was a good workout to develop pacing and mental toughness.  The scale was right.

Railroad Spike Grip Tool

Railroad Spike Grip Tool

The railroad spike grip tools continues my journey into grip implements with an old west theme, starting with the silver dollar.  This prototype was constructed at a more reasonable price point.

(20) railroad spikes - $27.16

(20) 1/4-20 eye bolts - $18.97

Materials = $2.30 per unit

The prototype took me a while to build and also secure some tools.  

Drill press - $60.  I had a wire brush that I could attach to the drill press, but may get a bench grinder, with wire brush

Had 13/64 drill bit, but may buy a few more

Tap and Die Set - $24.14

The process was pretty simple.  I brushed off a lot of the rust with a wire wheel.  Hit it with some PB Blaster.  Lined up the spike in the vice under the drill press, drilled a 1.25" deep pilot hole, drilled a 1" deep 13/64 hole, and then tapped it and secured the eyebolt.  The first one took me 1.5 hours, but it should go faster in the future.  (1) I will have a better grinder to clean it off.  (2) I will do a better job of cleaning up the hole before utilizing the tap.  The metal shavings slowed the process down quite a bit.  (3) I may chased the hole with a 1/4 bit for 0.25 inches so I am not cutting threads for the entire length.

• Cleaning the spikes should take 1-2 hours.
• Drilling the holes should take 1-2 hours.
• Tapping the holes may take 2-3 hours.

On a high side of (7) hours labor x $20 per hour = $140 + $50 in material = $10 each production cost and should sell for $25 each.

First things first, I need to hook it up to a loading pin and see if it is any good.

UPDATE: 2/11/2026

The grip tool worked great.  I had a top lift of 145 pounds and it felt challenging in terms of grip strength and not strictly pain tolerance.  My daughter tried it and was able to lift 50 pounds with her dominant hand.  I intend to continue the build out.

UPDATE: 2/13/2026

Cleaned all of the spikes with bench top grinder/wire brush.  Worked really well, but tedious and messy.  Took about an hour.  Drill bits ordered from Amazon and will do phase 2 on Sunday.  A couple of the spikes were bent more than the others and a couple had sharp points that I filed down.

UPDATE:  3/15/2026

I finally finished drilling and tapping all of these and installing eyebolts.  It was an excruciating exercise that I will not be repeating.  These will be sold for $10 or $20 a piece and when they are gone, they are gone.  I will happily send anyone the instructions on how to make there own.  Labor was close to an hour each so even at $25 each, I am just breaking even.

Fairbanks Scale Weight

Another fun toy found its way to my gym via Charlie Watts on Facebook Marketplace who listed this little guy for $60 and we met up at El Tapatio on the same day.  

I am starting to build a little collection and this fits in well with my HOWE and BUFFALO scale weights.

World Wide Grip Battle 2026

I had a chance to host and compete in the Colorado venue of the World Wide Grip Battle 2026.  Jedd was the head promoter and it was going to be a tough run of events.

20mm Block Set Grippers

Euro 2 Hands Pinch (7.5")

IronMind Axle (lockout)

SSE Anvil Lift (6")

I was competing alongside Kim, Jarrod, Marc (from King Kong), Kevin (from King Kong) and Matt.  This was my first time meeting Matt, great guy and his wife Hudson joined us and was willing to keep the score sheet.

I have rated grippers, but not enough to run a contest (highest is 92 pounds).  Sarah offered hers on loan and we had some fill in weights and heavier grippers at 100, 114, 128 and 183 pounds.

Starting off with grippers, I opened with a conservative 59 pounds and went 4 for 4 with closes at 64, 71 (video) and 83 pounds (video).  83 pounds matches my 2024 PR at Dub's Grip Classic.

Next was the Euro.  I opened conservatively again and went 4 for 4 with pulls at 95, 114 (video), 124 (video) and 134 pounds.  134 was a PR as I had been hitting 123 in practice leading up to the meet.

The Axle was the only lift that I felt like really was in my wheelhouse.  I opened heavy at 213 and went on to make lifts at 233, 243 and 248 pounds (video).  This was just a few pounds off of the 251 pounds I pulled at Dub's Grip Classic in 2024.  Had I remembered my lifts, I might have gone a little heavier on my fourth attempt.

Finally we wrapped up with the Anvil.  This was a new implement for everybody.  I had been hit or miss around 120 pounds in training and was thrilled to make 101, 111 and 126 (video) in competition and missed 131 pounds (video).

We started a little late around 10:15, but finished at a reasonable hour around 1:30 PM.  The weather was really nice for February.  We could have managed 6 athletes in the basement, but it was much better in the garage.

Seasoning was an issue on some of the implements, but Matt was pretty helpful with some tips and tricks.  The anvil with fixed connection wanted to rotate and could benefit from an alignment pin.

With a total of 465 pounds, I was well behind the 730 required for an elite total.  It is a PR as my last total was 427 pounds.

126 pounds should be a nice number for the GSI leaderboard.

Push-Pull

Friday, February 6, 2026

Westbound CrossFit - Coach Loni

0900 - 8 of us

Warm Up

Inchworm

Straight leg sit-up

Ring row

Ring reverse fly

Tempo bench press

Skill

4 sets:

1:00 on/ 1:00 off

Max Ring Muscle Ups

OPTIONS:

1) Rings (if you're good at RMU, then make these strict)

2) Bar MU or Jumping Ring MU

3) Low Ring MU 

I worked on kipping, then tried to do some pull-ups on the rings and then finished with kipping pull-ups

Conditioning

For time

Alternating double DB bench press (50/35lb.)

20-18-16-14-12

Ring muscle up

10-8-6-4-2

Goal: Sub 9

Cap: 13

Intermediate:

For time

Double DB bench press (35/20lb.)

20-18-16-14-12

Bar muscle up (option) or Low Ring muscle up

10-8-6-4-2

**First consider less reps for anyone who can do RMU.

I scaled to 25 pound dumbbells and did kipping pull-ups instead of muscle ups.  I moved well, but finished in 7:30.  I should have done some push-ups each round also.

V-up Finisher

10-8-6-4-2 with bent knees

Conditioning

Thursday, February 5, 2026

Westbound CrossFit - Coach Matt

1630 - 16 of us (full house)

Warm Up

Jump rope

banded press

banded high pull

wall walk warm-up

deadlift warm-up

Conditioning

16 rounds for time. 

24 Double Under

8 Deadlift (185/125lb.)

2 Wall Walk

Goal: Sub 21:00 (This is around 1:15 per round)

Cap: 25:00 (this allows for around 1:30 per round or slightly more)

Intermediate:

16 rounds for time. 

24 Double Under (24 single unders)

8 Deadlift (135/95lb.)

2 Wall Walk

I scaled to single unders, 95 pound barbell and 1 wall walk per round.  I thought I paced well, but in actuality came out hot finishing the early rounds in about 1 minute and the later rounds close to 2 minutes.  Overall my time was 24:20 which I was quite pleased with.

2 Pound Jackson Dumbbells

Robert Sully has been trying to unload these for the past 6 months on eBay and the Vintage Weights & Physical Culture Swap page.  Originally asking $120, then $100 and now down to $75 plus shipping.

While the price is likely fair, it is tough for me to add these just based on the handle shape and the lettering.  It is not that I do not trust Rob.  However, when selling, buyers should have the same suspicions that I do.

The bun head Jacksons are more distinctive.  

Decision time.

UPDATE: 3/6/2026

I eventually offered him $75 (including shipping) and he agreed.  We had some more exchange on how to tell if these are Jackson Dumbbells.

from Iron History

Dumbbells offered for Sale

Dumbbells offered for Sale

Dumbbells offered for Sale

Representative 3 pound Jackson Dumbbells

Representative 1 pound Jackson Dumbbells

Advertisement highlighting distinctive shape

"Hi, Sanjiv. Thanks for the offer. Yes, I can do that. First, let me show you how I came to the conclusion that these were Jackson.

If you’re on Iron History, you can go to Noam’s everything about Jackson globes post and see the write up. It’s extensive and wonderful. Noam is a solid researcher!

If you look at the smaller dumbbell on bottom right, it has the distinct features of the pair of 2s

Also in the post, Noam shares pictures of Jackson 1s and 3s from Efren.

Again the distinctive flared (some might say ergonomic) handle.

The saucer like heads and extreme flare of the handle aren’t a common feature of small buns in general, so in my best opinion, the 2s are Jacksons.

With 1-4 Jackson dumbbells, it’s very tough for 100% certainty. The 5s have the mushroom head and are easy. Higher globes are lettered and very easy haha. But given the distinct shape, I feel comfortable with these 2s.

Give it a look compared to my pics of the 2s and let me know if your offer holds. You’d asked before about them so I wanted to give you some background."

I decided to keep my maintain my offer and completed purchase. As more research is done and more collectors publish their holding, it will be easier to figure this out.