EMOM

Wednesday, September 30, 2026

CDOT

1200

Warm-Up - 5 min on treadmill

EMOM 24

1 - 10 walking lunges

2 - 8 push-ups

3 - 1 pull-up (first 5 DOH; last 3 neutral grip)

Moved well

800 Yard Pool Swim

Monday, September 28, 2026

Carmody Rec Center

1330

800 Yard Pool Swim

1x300 FR

1x200 FR

1x100 BR

1x100 BA

1x100 FR

--

800 yards total (26 minutes)

Deadlift

Sunday, September 28, 2026

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

RDL

Deadlift

8x135

6x185

4x225

3x255

2x285

2x285

2x285

I have been neglecting deadlifts, so it was nice to do some respectable pulls.

With my season winding, down I am looking forward to 2027.  Half the year should include some All-Round, Grip and Hybrid Fitness competition.  The other half will be reinventing myself in the UK.  There will be fewer events to sign up for and more calendar time to fill with new adventures.

Also with my open water season winding down, I may drop in at Carmody for a pool swim this afternoon.

Chipper

Friday, September 25, 2026

Garage Gym

1600

Chipper

150 rope skips (beaded rope)

40 wall ball shots (14# to 10')

30 kettlebell swings (35#)

20 push-ups

10 pull-ups

20 push-ups

30 kettlebell swings

40 wall ball shots

150 rope skips

This was a tough workout that I was happy to wrap in 26:35.  I had to break everything up.  The first rope skips were 50-40-30-20-10.  The wall ball shots were 4x10.  The KBS were 12-10-8.  The push-ups started with big sets and ended with 2's.  The pull-ups were singles roughly every 30-45 seconds.

I did like the workout for its simplicity and I wanted to get some wall ball shots in.

Inspired by Vintage CrossFit which called for wall balls, T2B, walking lunges.

EMOM

Thursday, September 24, 2026

CDOT Fitness Center

1300

EMOM 30

1 - 10 walking lunges

2 - 8 push-ups

3 - 10 med ball sit-ups

This was a nice mover as usual.  It is getting a little stale.  I need to work in some new movements. 

Power Clean Complex

Tuesday, September 22, 2026

Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Build Power Clean - 45-75-95-105

Power Clean Complex

Every 2:30 x 5 sets

Segmented Power Clean - Pause at Knee for 2-3 seconds

10 sec rest

Hang Power Clean

I did this with 115, 125, 125, 125, 125 pounds and was moving well.

Programming was from Vintage CrossFit.  I skipped the metabolic conditioning.

USAWA Two Fisted Challenge

Saturday, September 19, 2026

Garage Gym

1000

Two Fisted Challenge

Bodyweight 206.8 pounds

Officials: Jarrod Fobes, Nisha Gupta, Ratna Gupta (in training)

• Finger Lift, Left, Index - 55 pounds
• Finger Lift, Left, Little - 25 pounds
• Finger Lift, Left, Middle - 65 pounds
• Finger Lift, Left, Ring - 40 pounds
• Finger Lift, Left, Thumb - 40 pounds
• Finger Lift, Right, Index - 55 pounds
• Finger Lift, Right, Little - 30 pounds
• Finger Lift, Right, Middle - 65 pounds
• Finger Lift, Right, Ring - 40 pounds
• Finger Lift, Right, Thumb - 40 pounds
• Deadlift Fingers, Index - 75 pounds
• Deadlift Fingers, Middle - 95 pounds
• Deadlift Fingers, Ring - 55 pounds
• Deadlift Fingers, Little - 45 pounds

Record Session

• Abdominal Raise - 15 pounds
• Abdominal Raise on Roman Chair - 35 pounds
• Apollons Lift - 134 pounds
• Dumbbell Walk - 78 pounds
• Repetition Team Clean & Press on Knees - 10 reps at 135 pounds with Jarrod Fobes (age 49, bodyweight 210 pounds (100kg class))

Squat - Metcon

Friday, September 18, 2026

Home Gym

1230

Warm Up

Bike Erg - 5 min

Back Squat

10x45

8x95

5x135

3x155

3x175

3x175

Conditioning

EMOM 10

4 Burpees

This was the perfect duration and volume for today.  If I do this again, I should shoot for a 50 second interval or possibly 5 burpees per round.

Hurling Practice with GAA Coach

We had the good fortune to have Colm Egan lead practice. He was in town as part of a coaching development program called elevate which started as a Friday seminar, leading the Gaels practice yesterday and leading our practice today.

We did some fun new things

Four squares, balls in center - scoop a ball, then steal

Pass to open player free for all - this was an exercise in chaos

Six players in center and then four floater players, sharks and minnows style, try to get the floaters in to overwhelm the defense; change field size to change the game

Three in a line, pass to center player and back, center player turns around and then repeat

Pass in four large squares around the field with 2 shirts and 2 pennies in each trying to maintain control

American football, catch in air in is 3 points, on ground is 1 point

6 on 6 half field with a dedicated goalie; emphasize perfect position

The discipline was new.  Listen for the whistle, no talking while Coach is talking, run off and on the field for water breaks.

I came home absolutely wrecked, but I did learn a lot including fundamentals of keeping hurley in ready position and how to step when picking up a sliotar.

Littlefoot Sprint Triathlon 2026

Another Littlefoot Triathlon in the books.  

Results

Overall 298/330

Male 55-59 7th (out of 7)

Men 146/157

Official Chip Times:

01:55:16

Swim: 21:37

T1: 3:00

Bike: 44:18

T2: 2:44

Run: 43:36

2022 Time: 1:49:06 (overcast and drizzling)

2023 Time: 1:38:42 (choppy swim)

2024 Time: 1:43:34 (good weather)

2026 Time: 1:55:16 (good weather)

My weight is the same as 2024, however the result was worse.

Swim - 0:22 slower

T1 - 0:41 slower

Bike - 4:00 slower

T2 - 0:24 slower

Run - 6:37 slower

I felt good on the swim and on the bike.  The course conditions were amazing.  However, when I look at my training volumes I am well behind on my bike/run mileage.  2024 delivered 250 miles of biking and 200 miles of running.  In 2026, I have only logged 200 miles of biking and 100 miles of running.  Swim mileage was on the order of 15 miles both years.

Aside from training more, I would not have changed anything.  I should have practiced wearing my tri kit under my wetsuit.  I might consider not wearing gloves.

Chipper

Tuesday, September 8, 2026

Garage Gym

1300

Chipper

400 meter run

21 KBS (35#)

15 Box Jumps (20")

90 seconds battle rope

15 Box Jumps

21 KBS

400 meter run

This was much harder than I expected.  I finished in 15:46.  The first run was fine, first 21 KBS were unbroken and box jumps were steady.  The battle rope went 30-15-15-15-15 with roughly 1:1 work to rest ratios.  The way back down the period was slower, but tolerable.

The new gym space is feeling better, but will be much better after getting rid of The Answer and some weight trees.

Inversions - EMOM

Thursday, September 3, 2026

CDOT 

1130

Inversions

Headstand hold

Headstand hold

Kick up and hold

Kick up attempt

Kick up attempt

EMOM 24

50 rope skips

10 alt DB snatch (25#)

10 push-ups

Felt rough today, but good to get some work in.