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.

Home Gym Con - Kodo Gi Grip

Interesting new grip toy

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.