EMOM

Thursday, August 6, 2026

CDOT

1230

30 Minute EMOM

Station 1 - 10 walking lunges

Station 2 - 8 push-ups

Station 3 - 8 med ball sit-ups (10#)

This was perfect.  Last three rounds were challenging.

USAWA Repetition Rampage Record Day

Saturday, August 1, 2026

Garage Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Repetition Rampage Record Day

Trap Bar Deadlift - 210 lbs x 16 reps (1:02)

Front Squat - 135 lbx x 9 reps

Bench Press, Feet In Air - 135 lbs x 11 reps

Press, From Rack - 100 lbs x 6 reps

EMOM

Thursday, July 30, 2026

CDOT

1200

30 Minute EMOM

Station 1 - 10 walking lunges

Station 2 - 6 push-ups

Station 3 - 12 back extensions (45 degree)

This was harder than I expected it to be.  All of the volumes were good, but I probably should have increased the push-ups.

OWS Swim-Run

Tuesday, July 28, 2026

Bear Creek Lake

1100

Swim Run

• 466 yard swim - 14:56
• 0.95 mile run - 13:05 (13:41 pace)
• 486 yard swim - 15:54
• 1.00 mile run - 13:59 (13:51 pace)

Used same kit as last Friday and moved well.  I would like to keep this in as a staple workout.  Possible adding distance or adding transitions.

OWS Swim - Run

Friday, July 24, 2026

Bear Creek Lake

1030

Swim Run

• 475 yard swim - 14:37
• 1.04 mile run - 13:57
• 446 yard swim - 14:07
• 0.57 mile run - 7:14

Today was about testing gear, but it turned into a great workout.  I wore tri shorts and my black Saucony "mud" shoes.  New gear included my pull buoy with bungee strap and hand paddles with bungee to wrist.  I wore my usual goggles.  Transitions were intentionally slow and I should plan at least a minute for each one to get situated.  Being able to run without a wetsuit was an important bonus.

• First swim was good.  Everything stayed in place and I kept my typical 3:04 pace.
• First run felt really good.  I could swing the pull buoy around, goggles were on forehead and paddles were in hand.  13:20 pace.
• Second swim felt great as well.  The bungee on the pull buoy was a little high and I should have adjusted before getting in the water.  Pace slowed to 3:09.
• Second run felt really good also.  This time I wore my goggles around my neck, but kept everything else the same.  12:41 pace.

Overall, I am feeling much better about Wellington this year than I was last year.  I will have to take a drive to Bailey to test water temperatures.

Deadlift

Thursday, July 23. 2026

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

RDL

Deadlift

8x135

6x185

4x225

3x255

1x285

Pull-up Finisher

8x1 rep

Deadlifts felt like crap today, but nice to knock off the cobwebs.  Pull-ups felt great.  Might need to consider doing a longer general warm-up to get primed for work sets.

Overseas Gym Move

Top 10 Lists - 

Most Used Most Important

1. Barbell
2. Plates
3. Squat rack
4. Bench
5. Dumbbells
6. Pull-up Bar
7. Ergs?

Hard to Replace

1. Vintage Plates - AFA Falcons and ROC-MO
2. Larry Scott Preacher Curl
3. York Roundheads
4. Jackson Dumbbells
5. Grip Equipment

Used Less often

1. Bulgarian Bags
2. Hip Thrust bumpers and wedge

Stuff that would have to go

1. 45 Degree Back Extension
2. Med Balls
3. Dead Balls
4. Strongman Equipment
5. Hoist sit-up bench
6. Plyo Boxes
7. Hurdles

Bicycles in order of keep

1. Gios
2. Surly
3. Pinarello
4. Quattro Assi
5. Mercier
6. Cervelo

Sports equipment to get rid of

1. Climbing gear
2. Lacrosse sticks
3. Fishing equipment

Stuff to take with me

1. Tennis racquet
2. SCUBA gear
3. Hurling gear

Some stuff will be tough to decide.  I would like to keep some Highland Games stuff (fork, hammer head), but sell the rest.

I just got through a rough pricing and have over $10,000 worth of gear to sell broken up into weight plates, dumbbells, barbells, strongman, crossfit and misc.  It will take forever to meet up with and exchange this much equipment.

Strongman - Reach out to Joshua Guerin, then Discord, then Facebook Marketplace

Barbells, Dumbbells, Collars - Discord, then Facebook Marketplace

Weights - Discord, then Facebook Marketplace

Vintage Weights - Riker Johnson, then Joshua Guerin, then Discord, Facebook Marketplace

CrossFit

Misc

Bike-Swim-Bike Brick

Monday, July 21, 2026

Bear Creek Lake Park

1800

Bike-Swim-Bike Brick

5.70 mile ride to Bear Creek Lake - 36:43

250 yard swim - 7:48

5.71 mile ride home - 26:43

I wanted to get a brick workout in and I also wanted to do a test swim without any additional buoyancy.  The brick workout was tough.  Part of it was the elevation, but the more significant factor was the wind.  The swim was good, but it did feel weird to swim "naked."  The mental ease and comfort of a little buoyancy is hard to describe.

I moved well and had a good workout.  Logistically, I would like to have a drawstring bag next time for a towel, phone and goggles.  I should have also brought eye protection.  All of my tri gear worked great (shoes, shorts, jersey).

I did not track transitions.

Back Squat - Grip

Monday, July 20, 2026

Basement Gym

1200

Concept 2 Bike Erg - 5 min

Back Squat

10x45

12x95

12x95

12x95

Grip Testing

3x4 NN - 75, 85, 95 pounds

Inch Pinch - 25, 35 (L), 35 (L) pounds

Jug - 95 pounds

Just breaking out equipment ahead of GSI Rocky Mountain Regional Championship

3x4 NN PB - 136 pounds (DGC 2024)

Inch Pinch PB - 48 pounds (RH 2024)

Jug PB - 146 pounds (KK 2023)

Clean House (5 of 15 items sold)

Fringe Sport Wall Mount Rig - Acquired May 22, 2023 for $0 and never installed.  Listing for $300.  Dropped to $200.

66 pound and 35 pound strongman logs acquired August 4, 2025 for $20 and never used.  Listed for $100.  SOLD in 1 day to Snake who trains athletes and has a facility in Kansas that he travels to regularly.

95 and 70 pound Atlas Stones acquired April 6, 2019 for $60 and rarely use.  Listed for $80. SOLD 8/5/2026

Starting to list things slowly ahead of eventually moving from our very large house with 3-car garage after the kids are both in college.

Doll House Furniture listed for $40

Med Balls listed for $10 each

Track Hurdles listed for $100, SOLD for $70.

Listed the PowerTap and Head Unit, Rear Rack, 42 cm handlebars and Vision Aero Bars for FREE.  PICKED UP the same day.  Remainder of bike stuff will stay with me.

Sports Books listed for $10

Mountaineering Books Listed for $10

Sports Books listed for $30

Poker Books Listed for $5 - SOLD to Nathan Sohadaseni within a few days

Business Books Listed for $10

Discus Listed for $10

Swim Bundle Listed for $20

Speaker System Listed for $400

Dub's Grip Classic III

I decided to go ahead and register for Dub's Grip Classic III.  Jaland always runs a good contest and I was a little disappointed to only see (10) athletes signed up.  I also liked the event line-up.

The drive up to ATR was pleasant enough and took 1:45.  I left at 7:25 AM and arrived about 9:10 weighing in a 95.6 kg (210 pounds).

I took some time to chat with the other athletes and then started a general and specific warm-up.

• Grippers - I had good closes at 75, 80 and 85 pounds (PR!).  I attempted 90 pounds and it was not even close.
• Apollon's Axle - I had good lifts at 186, 216 and 236 pounds.  I went for 261 pounds and had it to my knees before dumping it.  At Dub's Grip Classic (2024) I made 241 and 251 before missing 261 and wanted to take another stab at it.  With (4) attempts, I probably should have opened higher.
• 3x4 Saxon Bar - I had good lifts at 90, 100 and 110 pounds.  I missed 120 pounds and gave it a good squeeze falling just short of lock out.  At Rolling Hills (2024) I made 106 and 116 before failing 126 pounds.  I was definitely off on this lift
• Finnish Ball - This felt really good.  I made lifts at 31, 36, 41 and 46.6 pounds.  This was just off of my 51.7 pound PR set at King Kong 2023

Relative to my training numbers, I was crushing it.  I had continuously been closing 73 and missing 87 pounds in training.  I had not tested my Axle.  My Saxon was at 100 pounds.  My Finnish Ball was at a mere 35 pounds.  Engaging the second knuckle helped a lot.

I was well behind Joe and Alan on the leaderboard but really happy with my performance.  I am also glad to jump into a grip contest.

Along with awards, Jaland recognized some outstanding folks with swag from Sorinex.  Jeremy for all his support with the comp.  Derek coming out from California.  Kevin for all of the improvement.  Marc for outstanding newcomer performance.  I was recognized for positive attitude with a loading pin ($29 value).  He also had a stack of t-shirts, hats, patches ($10) and stickers.

The drive back was tougher and took just over 2 hours.  I stopped and grabbed Chick-Fil-A.

Lessons learned

1. Pack mouthguard and smelling salts
2. Do not get too amped up for deadlifts
3. Pack more food - 1 Propel and 2 Clif Bars was not enough.

Phil, Derrick, Jaland, Lewis, Alan, Marc, Joe, Jeremy, Kevin, Matt

Mary, Sanjiv

• Mary and Phil were a couple.  Competitive strength athletes, but relatively new to grip.
• Jaland, Lewis, Joe, Jeremy, Kevin and Matt I have competed with frequently
• Derrick came out from California
• Marc is new to grip and an absolute beast.  We overlapped at Liberty for a bit.  He now works at Occidental Petroleum
• Alan is incredibly strong.  He seems to have a background in strength sports but I am not sure about grip

There were also lots of fans in the crowd that made for a good energy.

Crossroads Fitness - Grand Junction

Tuesday, July 14, 2026

Crossroads Fitness

1800

General Fitness

Bench Press - 3x3 @45 pounds

Seated Dumbbell Strict Press

Ab machines

10 minutes treadmill

Wednesday, July 15, 2026

1800

General Fitness

Zercher Squats - 14x135 pounds

T-Bar Row - 45 pounds

Russian twists with med ball

While in Grand Junction for a conference, the Springhill Suites offered guest passes to the local commercial gym.  Crossroads Fitness was nestled in the basement of the Alpine Bank Building.  It had well appointed locker rooms, free towels and a fair selection of equipment including bumper plates, dumbbells from 5 to 105 pounds, squat rack, flat bench, adjustable bench and a variety of odds and ends like t-bar row, calf raise machine, various cable machines, and a cardio section.

I enjoyed a couple of good workouts there.  It was certainly not as nice as Colorado Mesa, but the price was right.

Strict Press - Metcon

Friday, July 10, 2026

Basement Gym

1600

Warm Up

Ski Erg

Arm Circles

DB Halos

Air Squats

Strict Press

5x5

5x80

5x90

4x100

5x90

5x90

Metcon

Every 4 minutes for 4 sets

200 m ski erg

12 abmat sit-up

5 push-up

8 Bulgarian Bag swings (26#)

5 Laser Target hits

This was pretty fun.  I moved well and was getting about 1 minute rest before the next set.  Diya trained with me and seemed to enjoy herself.

The Detonator

The With $20 and 15 minutes at Home Depot, you can make one too! Good for thumb

1x3in black pipe nipple (one) - $3.68
1in black pipe cap (one) - $1.87
1in to 3/4in black pipe reducer (one) - $4.35
4in 5/16 carriage bolt (one) - $0.87
3/8 washers (two) - $0.46 each
3/8 nuts (two) - $1.95 each
Pack of compression springs (one) - $5

250 for 250

Sunday, July 5, 2026

Basement Gym

1400

250 for 250 challenge

Perform a load x repetition challenge incorporating 250 to celebrate 250 years of the nation's founding.

I opted for 250 reps of a 150 pound deadlift.  Colorado is celebrating its 150th year of statehood this year.

I finished the lifts in 65:37.  I was doing sets of 5 originally every minute (for the first 100 reps) and then slowed to about every 1:30.  It was a challenging load and rep scheme.

I would like to work on other high volume rep schemes in the future.

Metcon

Thursday, July 2, 2026

Basement Gym

1100

Warm Up

PVC pass throughs

Plank - 30 sec

Clean warm-up

Strength

EMOM 8

3 touch and go power cleans

95 pounds - This went pretty well.  I might have been able to go heavier, but this allowed me to move well and get back in the groove of Olympic liftiung.

Conditioning

Every 3 min for 5 sets

5 Power Clean

15 Sit-up

10 Deadlift

15 Sit-up

Intermediate Load was (165/115).  I decided to stick with 95 pounds and was moving well.  Rounds 1 and 2, I finished in about 2:30, but my abs were certainly feeling it.  Rounds 3, 4, 5, I scaled further to 10 sit-ups and 0 sit-ups and was finishing in about 1:40.  It was nice to train CrossFit again.  Programming from Westbound CrossFit.

Finished with some grippers.

2026 National Championship & What's Next

Saturday, June 27, 2026

Columbia, MO

1000

2026 USAWA National Championship

Sanjiv (208.2 pounds; 55 years old)

• Deadlift, No Thumb, Overhand Grip - 285, 305, 315 PR, established age record
• Clean & Press, Heels Together - 105, 115, 135 - Age record (beat Al Springs)
• Lateral Raise, Lying - 20, 26, 30 - established age record
• Jefferson Lift - 315, 335, 345 - could not best Larry Traub at 529 pounds

What's Next?

With Deka.Fit, Muddy Dash and the All-Round wrapping up a busy 4 week stretch, it is now time for some reflection.

Upcoming events:

7/13-7/16 - Colorado Safety Summit - Grand Junction - Mon-Thurs - SUCCESS

7/18 - Elizabeth Celtic Festival or Dub's Grip Classic - Saturday - DUB'S

7/23 - Paint D'Evelyn Parking Spot - Thurs-Fri - DELAYED

8/8-8/12 - Trip to Canada - Saturday-Wednesday

8/15 - Colorado Heritage Games - Registered

8/19 - Tuesday Nisha first day of school

8/21 - Drop Diya off at WashU (classes start 8/24)

8/23 - Wellington Swim Run - Need to register

8/29 - GSI Regionals - Nisha and I Registered

9/12 - Littlefoot Triathlon - Saturday - Registered

9/19 - Colorado Scottish Festival - skipping

10/3 - IAWA World Championship, Lebanon, PA - Saturday - Need to plan

10/25 - Hurling Tournament, Phoenix, AZ? Friday-Sunday - Skip

I also intend to do some scuba diving in the local quarries (usually Saturday/Sunday) and maybe hit some golf balls.  I feel like I need to focus on grip and a little swim-bike-run.  I should also throw at least one day a week if I want to make it to the Colorado Scottish Festival.  

Highland Games Gear

Scottish Highland games throwing equipment $160.

Used condition as shown.  

Price is for all three implements together.  

NOT SOLD INDIVIDUALLY.

Mens 16 pound light hammer (serial # 203).

Mens 56 pound weight for height (actual weight 58 pounds). 

Mens 28 pound light weight for distance (made from half a 50# dumbbell and actual weight 26 pounds).  

CASH ONLY.  

Please contact me if you need any additional pictures or info. 

Located in SW Denver metro near Morrison at C470 / 285 (Hampden). 

Thank you.

I saw this listing from Patrick Caber just a few miles from my house and had to drive over.  The hammer head has some history and was made from a known manufacturer.  The 58 pound weight for height was made locally.  The 26 pound weight for distance was made locally also.  The two weights have a comfort grip handle that can be removed.

Current Prices (Black Sheaf)

16# Hammer - $100

28# WFD - $130

56# WFH - discontinued, 42# is $160)

--

$390 worth of equipment plus another $100 in shipping.

I would say the implements ended up at 

16# Hammer - $50

28# WFD - $40

56# WFH - $70

I may sell the WFH for $100?

Bench Press - Grip Testing

Monday, June 22, 2026

Basement Gym

1230

Bench Press (3x12)

8x45

8x95

12x100

12x105

12x105

Bandbell 

3x8x50

Grip Testing

Grippers - Up to 73# Left (failed 85#)

FBBC Grab Ball - Up to 80# Left

FBBC Double Barrel - Up to 37.5# Right

Otevoima Finnish Ball - 30# Right

40 minutes total

USAWA Nationals Prep

Sunday, June 21, 2026

Garage Gym

1100

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Strict Press

8x45

6x75

5x95

5x95

5x95

Jefferson Lift

5x95

4x135

3x225

2x275

2x295

Competition Retrospective

While dabbling in a lot of individual and team sports over the years, I wanted to put together a little compendium inspired by the Massenomics crew who has competed in 20 different strength sports competitions.  My strength sports clocked in at (8) Strongman, Powerlifting and Highland Games events.  I could add another (8) Grip Sport events.  After that, most of my personal competition has been endurance sports (swim-bike-run) and the CrossFit Open.  I have dabbled in team sports in intramurals, corporate and rec leagues (basketball, softball, flag football).  I have recently tried Ultimate Frisbee and Hurling.  I have a well documented SCUBA history and have been skiing off and on since I moved to Colorado.

I have never participated in an Archery or Tennis tournament despite participating there also.

Strongman

• 2023 Littleton’s Strongest
• 2026 Beasts of Buckley

Powerlifting

• 2023 AFA
• 2023 Lakewood

Highland Games

• 2023 Colorado Scottish Festival
• 2023 Thornton Celtic Festival
• 2024 Elizabeth Celtic Festival
• 2024 Colorado Scottish Festival

Grip

• 2019 King Kong
• 2023 King Kong
• 2024 Rolling Hills Grip Challenge
• 2024 Dub’s Grip Challenge
• 2024 Rocky Mountain Grip Sport
• 2024 King Kong
• 2025 King Kong
• 2026 Worldwide Grip Battle
• 2026 Dub's Grip Challenge III

Other

• 2023 Tough Mudder
• 2023 Deka Mile
• 2024 Deka Mile
• 2025 Hyrox Las Vegas
• 2026 Deka.Fit
• 2026 Muddy Dash

Mono-structural Swim/Bike

• MS150 rides (Memphis, Estes, Colorado Springs)
• 2011 Racing Underground 1.2 mile OWS
• 2012 Racing Underground 1.2 mile OWS
• 2013 Denver Metric Century
• 2013 Cancer Sucks Swim
• 2014 Denver Half Century
• 2014 BAM Bare Bones Swim
• 2019 Winter Park Sunrise to Sunset MTB

Mountain Bike Race Series

• 2001 Hill Climb Kick-Off (Winter Park)
• 2001 Fruita Fat Tire Festival
• 2001 Rage In the Sage (Gunnison)
• 2001 Keystone

Countless running from mile to marathon

• 2002 Austin Marathon
• 1998 Bolder Boulder
• 2001 Bolder Boulder
• 2002 Bolder Boulder
• 2003 Bolder Boulder

Multisport

• 1989 Memphis In May Triathlon
• 2009 Stroke & Stride
• 2009 5430 Sprint
• 2009 Rattlesnake Sprint
• 2010 Stroke & Stride (2)
• 2010 5430 Sprint
• 2010 West Side Duathlon
• 2011 Stroke & Stride (2)
• 2011 Big Sky Duathlon
• 2012 Stroke & Stride (2)
• 2012 Westside Duathlon
• 2014 West Side Duathlon
• 2014 Summer Open Sprint
• 2014 Stroke & Stride
• 2014 YOLO Triathlon
• 2015 Stroke & Stride
• 2015 My Way or the Tri Way
• 2022 Littlefoot Triathlon
• 2023 Littlefoot Triathlon
• 2024 Littlefoot Triathlon

Back Squat - Metcon

Friday, June 19, 2026

CrossFit Forever (Coach Eli)

0930 (4 of us)

Warm Up

Row

KBS

Goblet Squats

KB Push Press

Bootstrappers

Cossack Squats

Static Leg Stretches

Modified Kang

Back Squat warm-up - 45, 95, 135, 155

Strength

3 Sets

3 Back Squats + 3 Vertical Jumps

Aim for 83-93% of 1RM

I went with 185-195-205 pounds and moved well.  Vertical jumps were reasonable, about 8 inches

Conditioning

"In Too Deep"

For Time:

10 Thrusters

500 meter row

8 Thrusters

400 meter row

6 Thrusters

300 meter row

4 Thrusters

200 meter row

2 Thrusters

100 meter row

(135/95)

I scaled to 75 pounds and was moving well.  I was able to do the thrusters unbroken and finished in 11:07 (against a 15 minute cap).  

CrossFit Forever is a family business.  I was greeted by the owner and learned the gym was recently purchased from CrossFit Watchtower.  It is clean and well organized.  They use CompTrain programming.  In addition to standard crossfit equipment, there is also strongman equipment, some bodybuilding and some recovery equipment.

There were four of us in the 9:30 class which is about what I expected.  DeSean is 60, Rob is a wheelchair user and a female athlete.  Everybody was friendly and the space is good to easily accommodate 12-15 athletes in the main coaching hall.  The facility is clean and well maintained.  $195 for an unlimited monthly and $250 for a 10 punch drop in is fairly expensive.  After the Hyrox Sim, I will probably go back to Westbound CrossFit.

Squat - Grip

Saturday, June 14, 2026

Basement Gym

1600

Warm Up

5 min bike erg

hip hammy flow

Back Squat

10x45

8x95

6x135

4x165

2x195

2x195

2x195

Finnish Ball

30

32.5

35 - not quite

30

Deadlift - EMOM

Thursday, June 11, 2026

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Deadlift

8x135

6x185

4x225

3x255

2x285

1x305

1x325

EMOM 10

1 - 1 pull-up

2 - 10 KBS

This was a good effort that took about an hour.  I really needed to deadlift, but wanted to add in some conditioning.

1000 yard Pool Swim

Friday, June 5, 2026

Carmody Rec Center

1100

Pool Swim

1x500 FR

1x200 BR

1x200 BA

1x200 FR

--

1100 yards total in 35 minutes

Squat - Grip Testing

Sunday, May 31, 2026

Basement Gym

1630

Back Squat

10x30

8x80

5x120

5x150

4x170

4x170

4x170

Grip Testing

Napalm 2-3/8" One Hand - 105 pounds (left)

Napalm 3x3 Two Hand - 90 pounds

Inch Pinch - 30 pounds

Jug - 100 pounds (right)

USAWA Q2 Postal plus Testing

Tuesday, June 2, 2026

Garage Gym

1500

2nd Quarter Postal

207.7 pounds BW

54 years old

Cheat Curl - 45, 75, 85

Deadlift, No Thumb, One Hand (Left) - 105, 125, 145

Clean & Push Press - 135, 145

Testing

Clean & Press, Heels Together - 105, 115

Deadlift, No Thumbs, Overhand Grip - 225, 275

Jefferson Lift - 275, 275, 275

40 minutes total workout

USAWA Testing

Monday, June 1, 2026

Garage Gym

1700

Steinborn

45

65

85

100

110

Lateral Raise Lying

40

45

55

Dinnie

180

270

320

370

With Carnival and Nationals coming up, I wanted to test some lifts to determine openers.

Carnival

• Steinborn - 110, record is 200
• Goerner Stroll - ?, record is open
• Dinnie - 370, record is open
• Fulton DB Press - ?

Nationals

• DL, No thumb, overhand - ?, open, All is 402
• Clean & Press, heels - ?, record is 132 (Al Springs)
• Lateral Raise, Lying - 55, record is open, All is 96
• Jefferson Lift - ?, record is 529 (Larry Traub)

2026 Deka.Fit in Denver

I finally took on a full Deka.Fit.  Ten stations plus 10x500 meter runs.  I had a blast and this is an amazing race format for me.  It breaks up the running, can be accomplished without much disruption to my typical training and sports and has an ideal time domain.

6:45 - wake-up

7:45 - head to venue

8:30 - arrive, park, get in

9:00 - checked in and chill for a while, get the lay of the land, visit merch and booths

9:30 - start warming up for my 10 AM start

10:10 - start the race

11:30 - finish race and take some pictures

12:30 - home and into recovery mode (Normatec and Electrolytes)

The race went great.  I wore my Saucony Guide joggers, calf sleeves and knee sleeves.  I did not need the knee sleeves as the lunges were padded.

The runs were fine.  I forget how nice it is to run on a flat course.

Lunges - smooth and steady

Row - steady

Box step over - paced well, a couple of longer pauses

Med Ball sit-up - paced well, a couple of long pauses, was not comfortable hooking feet in

Ski Erg - good rest

Farmer's Carry - set weights down twice

Air Bike - slow recovery

Dead Ball - ball was larger in diameter than I trained with, but over obstacle was easier than over shoulder

Sled Push-Pull - easy, but my judge miscounted my reps and I did 125 meters.  Not a big deal.

Ram Burpees - easier than I expected and moved well.

I grabbed water 3 times, roughly every 20 minutes.  I ran the majority of the runs with walking into and out of the stations.  I finished in 1:14:41 which was in the ball park I expected.  I was guessing between 1:10 and 1:30 as I was unsure how my left Achilles would feel.  It was fine.  I was just not conditioned.

I would definitely do this or a variation again.  Looking forward to seeing the pictures and race splits.

UPDATE:  Pictures and splits were released:

The splits seem accurate to me.  There is some time in transition that gets added to the station scores.

Overall the 44:57.1 run was disappointing, but fair.  I was planning on a 12:30 pace, but did my fair share of walking.  12:30 would have been 3:45 splits. My actual 15:00 pace resulted in 4:30 splits. Relative to the race leader who finished the stations in 22 minutes, I lost a lot of time on the runs Actual:

1. 3:38
2. 4:07
3. 4:15
4. 4:36
5. 4:27
6. 4:32
7. 4:44
8. 4:52
9. 4:55
10. 4:38

The stations felt pretty good.  

• Lunges - 2:28
• Row - 3:11
• Box Step Over - 2:14
• Med Ball - 2:32
• Ski Erg - 3:07
• Farmers - 1:41
• Air Bike - 3:12 +2:12***
• Dead Ball - 2:49
• Sled Push/Pull - 4:33 (extra length) +2:54***
• Burpees - 3:53 +2:05***

Relative to the race leader, I lost 14 minutes on the zones.  That is a lot less room for improvement.  Certainly treating the air bike as a rest cost me time.  The extra length on the sled cost me 50 seconds, but still well above the race leader.  I knew the burpees would be slow and will not be improving that 2 minutes by much.

In terms of pacing and effort, I definitely hit the breaks after the Farmer's Carry.  That was my second water break and it was generous.  I cruised on the air bike and then settled into a peak 150 beats per minute instead of the 190 beats per minute peak I hit in Run 3.

At the final tally, I was 18th/18 Men 55-59 years old and 294/311 Men Overall.  

I really like the gap to first metric and want to ramp my run mileage up this summer.

Long Run Monday - 3-5 miles

Speed Thursday - Track (1-2 miles)

Tempo Saturday - 1.5 to 2 miles

--

Total - 5.5 - 9 miles per week seems sustainable.

Jackson 5 lb Dumbbells

After picking up a pair of 2 lb Jackson dumbbells from Robert Sully earlier this year for $75 shipped, I decided to go ahead and take these off of Benjamin Beaulieu's hands for $140 plus $16 shipping.  The price is fair and the 5 pound Jackson dumbbells are more distinctive than the 2 lb dumbbells.  I have no delusions of completing a pair of smalls, but I am still very interested in Jackson items if and when they pop up.  I am not ready to pay the $500+ and $1000+ some folks are asking for plates, but I am willing to pay for odds and ends.

Pool Swim

Friday, May 29, 2026

Carmody Rec Center

1200

Pool Swim

500 FR

150 BA

150 BR

200 FR

--

1000 yards (31 minutes)

Deka.Fit Conditioning

Wednesday, May 27, 2026

Home Gym

1730

Deka.Fit Conditioning

20 alt rev lunge - 44 lb ram

500 meter row

10 box step-up 24 inch

10 med ball sit-up 20 lb

500 meter ski erg

100 meter farmer's carry - 40 lb each hand

25 cal bike erg

10 deadball over shoulder - 55 lb

10 ram burpee - 44 lb

Finished in 24:27

I moved well except for the RAM burpees.  That will be a grind tomorrow.  Otherwise feeling good about the race.  I wish my heel was well enough to have trained more running, but it should be good for tomorrow.

Deadlift - Sled Push-Pull

Thursday, May 21, 2026

Garage Gym

1730

Deadlift

8x135

6x185

4x225

3x255

3x255

3x255

Conditioning

5 Rounds of

25 meter sled push

25 meter sled pull

1 pull-up

Finished in 14:14

Atlas Stone to Shoulder

5 rounds - Every 90 seconds

made

made

made

missed

made

Ivanko Chrome OMC

Ivanko had NOS (new old stock) listed on their website for quite some time, but I was struggling to pay $13/pound for modern plates.  I finally broke down and grabbed these and they do not disappoint.  I would love to have a 175 set of these (45-45-25-25-10-10-10-10-5-5-2.5-2.5) but that is not in my future.

I posted on the Facebook Group and got a lot of responses.

EliteFTS American Gridiron Bar

Brandon Williams listed this bar for $125 and I passed on it.  When he dropped the price to $75, I decided to reach out.  Unfortunately, Brandon's brother passed away and he was clearing out some of his stuff.  He apparently has (13) bicycles he is trying to figure out what to do with.

This bar is in like new condition and I am looking forward to giving it a spin.  It is currently on the EliteFTS website for $339 and on sale for $289.

Published weight is 40 pounds.  Mine weighs in at 38.5 pounds.

EMOM

Thursday, May 21, 2026

CDOT Fitness Center

1200

Warm Up - Treadmill - 5% incline, 2.8 mph, 5 min

Dead Hang test - 60 seconds

EMOM 24

8 rounds

1 - Step Back Lunges

2 - Push-ups

3 - Dead Hang

I started the step backs unweighted and did 10 reps.  I added load at the 3 round and eventually settled at 30 pounds for 10 reps.

Push-ups were good.  I started with 5 and worked up to 7.

Dead Hang was tough.  I started with 30 seconds, but switched to 20 seconds for rounds 2-8.

Overall it was a great low impact workout that was completed in just under 40 minutes.

1000 Yard Pool Swim

Tuesday, May 19, 2026

Carmody Rec Center

1000

Pool Swim

1x250 FR

1x200 FR

1x150 FR

1x100 FR

1x50 FR

1x200 BR

1x50 BA

--

1000 yards total (31 minutes)

Back Squat - Burpees

Monday, May 18, 2026

Basement Gym

1130

Warm Up - Bike Erg - 2000 meters

Back Squat

8x45

8x95

5x135

5x165

3x185

3x185

3x185

Burpees

Every 30 seconds for 10 minutes - 1 burpee

This was OK.  I jumped to 2 burpees every 30 seconds for rounds 6-10.  If I repeat, I want to go for 1 burpee every 20 seconds with the intent of working towards every 10 seconds.

50 minutes total workout.

Also organized basement gym with grip stuff by manufacturer/misc and setting up grip implements for upcoming competitions.

Ivanko OMC-2.5 lb

I finally broke down and bought a pair of these 2.5 pound plates for $65.  It absolutely stings to pay $13/pound for plates especially when I have no hope of owning the set.

However, these popped up over a year ago and I have been as patient as humanly possible.

General

Thursday, May 14, 2026

CDOT Fitness Center

1230

Treadmill - 10 min, 5% incline

Shoulder warm-up

Seated DB Shoulder Press

5x50

8x70

8x80* for CDOT Fitness Challenge

Alt DB Biceps Curl - 3x10x20's

EMOM 10

1 - 5 push-ups

2 - 10 sit-ups

40 minutes total workout

Deka Conditioning

Tuesday, May 12, 2026

Garage Gym

1430

Warm Up

Hip Hammy Flow

Deka Conditioning

For Time:

200 meter run

30 Alt Rev Lunge (44 lb)

200 meter run

20 Box Step Over (24 in)

200 meter run

25 Med Ball Sit-ups (14 lb)

200 meter run

20 Dead Ball over shoulder (55 lb)

200 meter run

20 RAM Burpee (44 lb)

I finished in 24:57 and was absolutely cooked.  I assume it was a combination of minimal interval training combined with the heat.  It felt much warmer than the purported 75 degrees.

Programming focused on challenge areas - Alt Rev Lunge and RAM Burpees.  Need to ramp up running.  Rower, Ski Erg, Farmer's Carry, Air Bike and Torque Sled should be OK.

ViPR Pro

Retail Prices

Yellow - 4kg - $226

Grey - 6kg - $248

Orange - 8kg - $286

Green - 10kg - $335

Red - 16kg $410

ViPR Pro has an exercise library, but in all likelihood these would collect dust.

Bench Press

Friday, May 8, 2026

Peterson SFB

1500

Walked over 0.5 miles

500 meter row

Bench Press

10x45

8x95

6x115

3x5x135

Incline Bench Press

10x45

8x65

8x85

Alt DB Biceps Curl

10x20's

8x25's

8x25's

Pull-ups

1-1-1-1-1-1-1

Abmat Sit-ups

5x10

Walk Home 0.5 miles

1 hour total workout

Pool Swim

Wednesday, May 6, 2026

Carmody Rec Center

1200

Pool Swim

1x500 FR ~15 min

1x400 FR

1x300 FR

1x50 BA

1x50 BR

--

1300 total ~ 43 min

Metcon - ErgShoot

Tuesday, May 5, 2026

Basement Gym

1900

Metcon

500 meter row

20 step back lunges

5 shots - 4 meters

500 meter row

20 step back lunges

5 shots - 4 meters

1000 meter bike

20 step back lunges

5 shots - 4 meters

1000 meter bike

20 step back lunges

5 shots - 4 meters

500 meter ski

20 step back lunges

5 shots - 4 meters

500 meter ski

20 step back lunges

5 shots - 4 meters

Finished in 29:48 and felt like I was moving pretty well.  Nice way to get some volume but keep intensity sustainable.

Pool Swim

Monday, May 4, 2026

Carmody

1200

Pool Swim

1x500 FR (15 min)

1x500 BR (19 min)

--

1100 yards total (~35 min)

#26SpringGGC

Saturday, May 3, 2026

Basement/Garage Gym 

1400

Warm Up

Row

Squat

5x45

2x95

1x135

185

205

225

235

Bench

10x45

4x95

2x135

165

180

190

Deadlift

2x135

2x185

2x225

275

315

325

I went 8 for 9 and 740 is among my lower totals the past 5 years.  However, I am so glad I competed.  Yes, my CNS was  a little fried from the USAWA Heavy Lift Championship and Hurling, but I like competing and I donated $10 to Special Olympics.

Total 235+180+325 = 740 (GGC 5/3/2026) 205.9 (WILKS)

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)

USAWA Heavy Lift Championship

Saturday, May 2, 2026

Garage Gym

1000

Sanjiv Gupta - 207.9 pounds (95kg Class) DOB 6/5/1971 - 54 years old

Neck Lift - 100, 150, 170, 190 pounds

Hand & Thigh Lift - 390, 443, 483 pounds - pulled 594 and can probably get it in the future

Hip Lift - 573, 623 pounds

Carter Lift - 390 + 45 pounds - Fail; 300 + 45 pounds = 345 - Good Lift

Phumchaona Lift - 300 + 2x20 = 340 pounds - Good Lift

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

Now I am down to (6) lifts that I could try

1. Bent Press
2. James Lift
3. Judd Clean & Jerk - standing on one foot
4. Abdominal Raise
5. Lano Lift
6. Total Poundage - not attempting

The other (11) require strength, mobility or equipment

1. Clean & Press - Reverse Grip
2. Jackson Press
3. Pullover & Press - With Wrestler's Bridge - maybe could work on this
4. Snatch Kelly
5. Squat - One Leg
6. Curl, Wrist
7. Mansfield Lift
8. Van Dam Lift
9. Back Lift - Try at Dino or Clark's
10. Chin Up
11. Foot Press - Try at Dino or Clark's

Pool Swim

Friday, May 1, 2026

Carmody Rec Center

0900

Pool Swim

1x500 FR (14:20)

1x500 FR (14:00)

1x100 BR

1x100 BA

--

1200 yards total (36 minutes)

GSI Rocky Mountain Regional Championship

Proposed for August 29

The Lifts:

• 2-3/8" 1HNN - have (need to buy frame)
• 3x4 2HNN - have frame (need to buy blocks)
• Inch Pinch - have
• 2.5" Jug - have
• Farmers Hold for time (1 5/8" not rotating) - have

I think I will go ahead and buy the frame ($40) and the 3x4 blocks ($50) and train for this.  Possibly skipping Dub's event July 19.

ErgShoot

Thursday, April 30, 2026

Basement Gym

1230

Conditioning

For Time:

5 rounds

500 meter Ski Erg

20 Bulgarian Bag Swings

5 shots at 5 meters

23:07

This was a fun little workout.  Combining the ski erg (~2:45/round), swings (~0:50/round), shooting (~0:30) per round and transitions made for a fun pacing challenge.

My accuracy shooting was pretty bad.  I did complete 4 of 5 rounds.  Not sure if it was a timeout or miss count.  Per the website, it is a 50 second timeout.

Pool Swim

Wednesday, April 29, 2026

Rude Rec Center

1230

Pool Swim

2x500 FR (15:05, 15:55)

1x100 BR

1x50 BA

--

1150 total yards (~37 minutes)

Nice to get a mid week swim.  I may try to rotate running and swimming for CDOT based workouts.

More Grip Toys

Ironstogies (Alan) had a handful of grip items listed for sale.  I passed on the Arm Assassins Stubby 2-3/8" bar for $50.  Certainly a good deal, but not worth driving to Louisville, but then I bit on an Arm Assassins GRABHOLD Ingot and a Robert Baraban 3" Cannonball.

• The Grabhold retails for $75.
• The Robert Baraban has been out of production and no estimate of what it may have cost.
• I would also like to grab the EliteFTS grenades if they are still available.  Only as they are out of production.  I don't need them.  Internet says they were between $20 and $25 each.

With an asking price of $40 for the grabhold and cannonball, I am happy to make a drive up to Superior.  It is also nice just meeting other grip folks.

Alan was a really nice guy and we chatted at length about his climbing and strongman background.  He is rightsizing as they are going to be moving soon. He is keeping some strongman gear, a sport climbing rack, BLOB50, Fatman and other grip toys.  He did offer me some weights and sledgehammers.  Hopefully those find good homes as well.