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 pull-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 (2 of 6 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.

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, accepted an offer for $70.

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.