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.

Gymnastics - Deka Conditioning

Monday, April 27, 2026

Home Gym

1300

Gymnastics

EMOM 10

1 forward roll

I just needed  to prove that I could still do a forward roll.  I want to incorporate more gymnastics into my training.

Deka Conditioning

400 meter Run

30 Alt Rev Lunges - unweighted

400 meter Run

500 meter Row

400 meter Run

20 Box Step Up (24")

400 meter Run

25 Med Ball Sit-up (14#)

400 meter Run

500 meter Ski Erg

400 meter Run

20 Dead Ball over Shoulder (55#)

I finished in 39:02 and felt like I was moving well.  1.5 miles of running and (6) stations.  Skipped Air Bike, Burpee, Farmer Carry and Sled Push/Pull

USAWA Record Session Lifts

Saturday, April 25, 2026

Home Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

USAWA Record Session Lifts

Weight 209.6 kg (100kg Class)

Lifts performed 4/25/2026

Officials - Jarrod Fobes and Kim Van Wagner

Diamond Jubilee

Deadlift, No Thumbs - 325 pounds

Deadlift, No Thumbs, Overhand Grip - 315 pounds

Jefferson Lift, Fulton Bar - 305 pounds

Side Press, Bar, Left - 45 pounds

Side Press, Bar, Right - 45 pounds

Diaper Day

Squat, Lunge - 95 pounds

Reflex Bench Press - 180 pounds

The Reflex Bench Press checks another lift off my list.  Next one to try will be the James Lift.

Back down the Steel Bending Rabbit Hole

A friend of mine proposed adding steel bending to an upcoming competition.  He wanted to start out with 20d galvanized nails and 6" timber ties which are excellent choice, but I was not certain that my daughter could bend them.  I am not certain that I can bend them, but will pick up a box of 20d to give it a try.

She has attempted my 3/16" rod at 6" (120 pounds) with no success.  I have some other steel from The Short Steel Bending Company.

3/16" rod 6" = 120 pounds

3/16" rod 5" = 140 pounds

7/32" rod 7" = 160 pounds

20d nails are 3/16" by 4" and should be in the neighborhood of 150-160 pounds

60d timber ties are supposed to be more challenging

We started with what could be easily sourced at Ace Hardware

4-40 x 6" - too easy

6-32 x 6" - too easy

8-32 x 6" - little more of a challenge

I need to buy some 10-32 x 6" for her to try.

I also started on a different road, buying 1/8" rod from Lowe's.  I could cut them fairly easily with a hack saw and then ground the ends for safety.

1/8" rod x 6" - not bad - estimated 7" at 30 pounds; 6" should be 40 pounds

1/8" rod x 5" - a little harder - 5" should be 50 pounds

1/8" rod x 4" - tough - 4" should be 70 pounds

Next step will be buying 20d nails from Lowes along with 3/16" rod stock.  I am guessing we will find a wall with one of these.

3/16" x 7" - 100 pounds

3/16" x 7.5" - 90 pounds

3/16" x 8" - 80 pounds

Just to check where I was at:

3/16" x 6 inch - 120 pounds - could bend

7/32" x 7 inch - 160 pounds - could get a little kink, but not finish the bend

Pool Swim

Friday, April 24, 2026

Carmody Rec Center

0930

Pool Swim

1x500 FR

1x100 BR

1x100 BA

2x100 FR

--

900 yards total - 30 minutes

Circus Dumbbell - EMOM

Tuesday, April 21, 2026

Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Prime shoulder with presses - 35, 45 pounds

Circus Dumbbell

Reps at 58 pounds - left/right roughly every minute

This was brutal, I really did not like the dumbbell digging into my forearm

Conditioning - EMOM

15 minute EMOM

10 step back lunges (44 lb ram)

8 med ball sit-ups (20 lb to 4.5 feet)

25 rope skips (beaded rope)

This was equally brutal and now I am starting to blame the heat

Pool Swim

Monday, April 20, 2026

Carmody Rec Center

0930

Pool Swim

1x500 FR

1x150 BR

1x150 BA

4x50 FR (breathing intervals every 3rd, alternating or 4th stroke same side

--

1000 yard total

Ran into the Deep End Fitness guy again.  His name is Matthew Marks and he was telling me about a similar program in Colorado Springs.  Zero... (not affiliated with Deep End Fitness).

I ended up searching on Instagram and found Deep End Fitness Colorado Springs.  They train Saturday mornings at 10:00 AM at the Colorado College pool.  The handle is deependthesprings

I have not decided if I am actually going to check them out but it is definitely cool.

Squat - ErgShoot

Friday, April 17, 2026

Basement Gym

1300

Warm Up

Bike Erg - 2000 meters, 5 minutes

Foam Roll

Back Squat

8x45

6x95

5x135

4x155

2x175

2x195

ErgShoot

5 Rounds of 

500 meter ski erg

5 hits from about 5 meters

This was fun and good to test the EcoAims pistol.  I finished in 16:38 and my shooting became progressively better each round.  I do want to set up on a proper tripod.  I hope I still have it and did not donate.  I honestly do not remember.

Bench Skinz

I am not sure how I feel about this product.  $24-$36 and it seems like it is just a thin piece of rubber flooring with a logo stenciled on.  Maybe it works great and this guy is a genius.  Alternatively, I should buy some scrap 3/8" (6mm) flooring and play with it.

Deadlift - DT

Monday, April 13, 2026

Garage Gym

1530

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Deadlift warm-up

Strength

Every 3:00 x 3 sets

3x5 Deadlift at 75% 1rm.

*All 3 sets today should be hard and heavy. If you don't know your 1rm deadlift then make sure that your effort is challenged to make it to your 5th rep of each working set. 

I used 245 pounds (69% of my 355# 1RM).  Felt good.  Still questioning hamstrings from Hyrox.

Conditioning

"DT"

5 rounds for time: 

12 Deadlift

9 Hang power clean

6 Shoulder to overhead 

155/105lb. 

Intermediate - 115/80 pounds

I opted for 75 pounds as I have some history with this workout.  I moved well and finished in 9:50

DT History

4/15/2016 - 95# - 18 minute

7/19/2016 - 95# - No measure

5/11/2020 - 75# - 10:03

8/12/2021 - 75# - 9:20

12/6/2021 - 75# - 10:31

Programming is from Westbound CrossFit.

USAWA Bench Press Heptathlon

Sunday, April 13, 2026

Garage Gym

1000

Bench Press Heptathlon

Jarrod and I took on the Bench Press Heptathlon.  I had a lot of fun, despite him beating me on nearly every lift.

Competition Lifts

Bench Press - Feet on Floor - 175

Bench Press - Feet in Air - 175

Bench Press - Reverse Grip - 115 - personal best and set the 50 yo 100kg record

Bench Press - Alternate Grip - 125 - personal best

Bench Press - Hands Together - 145 - set the 50 yo 100kg record

Bench Press - Right Arm - 55 - set the 50 yo 100kg record

Bench Press - Left Arm - 55 - set the 50 yo 100kg record

Certificates

Bench Press - Rampage - 19 reps x 95 pounds

Bench Press - Reg Park - 110 pounds - first time trying the lift

Bench Press - Roman Chair - 75 pounds - beat the 50 yo 100kg record held by Patrick Hadley

Records

Vertical Bar, 1 Bar, 1" Left - 141 pounds

Vertical Bar, 1 Bar, 1" Right - 141 pounds

Vertical Bar, 2 Bars - 262 pounds

I was pretty conservative in my attempts, but it worked out well.  I missed attempts at 65 pounds for the one arm presses, but otherwise was good on all of my attempts.

Reg Park Bench Press ticks off one more from my remaining lifts to attempt.

Hyrox Full Sim - Alpine Fitness Collective

Start List

0800 - 3 - Ben, Kaige, Rich

0815 - 3 - Kathleen, Juice, Andrew

0830 - 3 - Abby, Nikki, Patrick

0845 - 3 - Jeff, Kevin, Ryan

0900 - 3 - Aaron, Arthur, Sam

0915 - 2 - Ben, Leah

0930 - 3 - Ashley, Lauren, Sanjiv

0945 - 1 - Pat

1000 - 0

1015 - 1 - Geoff

1030 - 0

1045 - 1 - Vincent

(23) athletes signed up for the Full Sim

1000 m ski-erg

50 m sled push (152kg) - 160 feet (down and back twice)

50 m sled pull (103 kg) - 160 feet (down and back twice)

80 m burpee broad jump - 262 feet (5 lengths) - course labeled 6 lengths which I completed

1000 m row

200 m farmer (2 x 24 kg) - in parking lot, 2 laps = 200 meters

100 m sandbag lunge (20 kg/45 lb) - 328 feet = 11 x 30 feet

100 wall ball (6kg / 14 lb)

Run 1 - 7:29

Ski Erg - 13:00 (5:31)

Run 2 - 22:38 (9:38)

Sled Push - 28:00 (5:22)

Run 3 - 37:46 (9:46)

Sled Pull 43:30 (5:44)

Run 4 - 53:14 (9:44)

BBJ - 1:09:08 (15:54)

Run 5 - 1:20:10 (11:02)

Row Erg - 1:26:25 (6:15)

Run 6 - 1:37:20 (10:55)

Farmer's Carry - 1:41:30 (4:10)

Run 7 - 1:53:05 (11:35)

Lunges** - 2:01:15 (8:10)

Run 8 - 2:13:25 (12:10)

WBS - 2:23:04 (9:39)

I arrived at about 8:45 in good spirits despite having an anxious stomach all morning.  I fueled with a Clif bar and warmed up a little bit.  Hip Hammy Flow and Line Drills.  After pooping at venue, I took a second Imodium.

Start at 9:30.  I was in a heat with Lauren and Ashley who both took off faster than I did on the run.  I tried to keep up on the ski erg, but Ashley quickly left behind.  Seeing Lauren's tenacity on the stations, kept me in the game, otherwise I would have definitely started scaling the run and station distances.

• The sled push was brutal and much harder than Las Vegas
• The sled pull was not too bad, but it was slow steady paces
• The burpee broad jumps were endless.  I would have stopped at 40 meters if not for Lauren.  I completed all 6 lengths
• The row was fine
• The Farmer's Carry was fine, but I did set them down several times
• I finally gave in and scaled on the walking lunges.  Rather than grab the 20 kg (45 pounds sandbag), I did these unweighted and it still took me 8:10.  My hamstring started to tighten but was fine.
• I did a 10x10 EMOM for the wall ball shots and finished those handily

My runs were slow and got slower.  I walked tried to run a couple times on runs 5 and 6, but completely gave up and walked the entirety of runs 7 and 8.

The "Rox Zone" was relatively short, which saved me several minutes.  I kept a Propel near the entrance/exit of stations 5-8 and sipped at it during my run/walks.

Overall, it was a great mental win, knowing that I can move for 5 miles without issue and with some specific training on run volume, burpee broad jumps and walking lunges, that I could enjoy Hyrox.

Alpine Fitness Collective may host another sim in late June after sectionals.

Pool Swim

Friday, April 10, 2026

Carmody

0930

Pool Swim

3x250 FR

1x150 BA

1x150 BR

--

1050 Total yards (37 minutes)

Talked to a guy doing Deep End Fitness (underwater stuff, pushing bricks, treading water holding brick above head).  Ranger tattoo.

https://www.deependfitness.com/online-training

https://www.deependfitness.com/benchmark-wod/1st-benchmark-wod

Training Setback

After playing frisbee on Sunday April 5, I found myself gimping around with a sore left Achilles and pain at the back of the right knee.

Without much diagnosis, I chalked it up as tendonitis and maybe a hamstring sprain.  

Treatment was Advil and CBD day one and I have been spending more time in my Normatec Boots.

Day 1 - 4/5 - Injury

Day 2 - 4/6 - Full Rest

Day 3 - 4/7 - Walk two laps around neighborhood (1.21 miles) and Bench Session

Day 4 - 4/8 - Walk on S Platte Trail (1.33 miles)

Day 5 - 4/9 - Test with Walk Run (1.49 mile) 5 min walk then 2 min run - 2 min walk

Still have lingering pain, but now it is behind the left knee.  I assume it has something to do with changing my gate.

I plan to swim tomorrow and attempt the Hyrox Full Sim on Saturday.  

If I play frisbee on Sunday it will be half speed.

Misc Gym Items

Bailey Green listed a few items that her and her husband Brett were getting rid of.  Despite not knowing exactly what I was looking it, I hustled over based on the very reasonable $165 asking price.

The metal plates were 2x45 branded Ivanko plates - Well worth $90 anytime

The Eleiko 2x15kg plates were a little beat up, but I really like Eleiko equipment - $60

The barbell was a beater that I could not identify.  The sleeves are pinned in place - $20

The squat stands are a bit of wildcard.  I think they are a little flimsy for use, but could sell for $20.

I decided to make a full price offer of $165 and now have a few decisions to make.

1200 Yard Pool Swim

Friday, April 3, 2026

Carmody Rec Center

1130

1200 Yard Pool Swim

1x1000 FR

1x100 BA

1x100 BR

--

1200 yards total (37 minutes)

Mile Run - Incline Bench

Thursday, April 2, 2025

CDOT Fitness Center

1130

Warm Up

Run warm up - line drills

1 Mile Run

South Platte Trail - 0.97 miles - 10:20

Incline Bench Press

10x30

8x40

6x50

2x60

Squat - Accessory

Wednesday, April 1, 2026

Rude Rec Center

1130

Warm Up

Row - 500 meters

Hip Hammy Flow

Squat

12x45

10x95

8x135

6x155

4x155

2x165

Accessory

Lat Pull Down - 3 sets

Seated Row - 3 sets

Calf Raise - 3 sets

Good Girl - Bad Girl - 2 sets

Ab Crunches - 2 sets

45 minutes total workout

I really like this rec center.  $6 day pass is reasonable.