USAWA Colorado Single Arm Challenge

Saturday, March 1, 2025

Garage Gym

1000

USAWA Lifting

Colorado Single Arm Challenge

Snatch, One Arm, Right - 55, 60, 65

Clean & Jerk, One Arm, Right - 55, 65, 75*

Deadlift, One Arm, Right - 135, 150, 185

I was really pleased with the one arm deadlift.  While it is not record setting, my grip strength has definitely improved.

Q1 Postal Meet

Continental Snatch - 95, 105, 115

Press From Rack, Behind Neck - 105, 115*

Trap Bar Deadlift - 294, 314, 364*

The trap bar deadlift was a huge win for me.  I have conventionally pulled 341 pounds and I have tested my sumo to 255 (triple), but have never really tested my trap bar deadlift.  Jarrod's bar has the ideal handle width for me with excellent knurling.  I was very confident at 314 and decided to see what was left.  I think it was exactly 364 pounds.

Record Day Lifts

Continental to Chest, Fulton - 123, 143, 143*

This was a big lift for me.  I opted to bring the bar to the hang and then heave it to my chest, rolling it from my nipples to the upright position.

In addition to setting the (4) records, the Trap Bar Deadlift; Continental to Chest, Fulton; and Continental Snatch were new lifts to me and I am now at 140 of 195 lifts attempted.

Jarrod and Kim joined me for some lifting and we were able to complete everything is around 3 hours.  Everybody had a chance to do the Challenge and Postal Meet.  Jarrod set (3) records, Kim set (3) records and I set (1) record.  Total of 25 lifts in 3 hours or about 7 minute per lift when you figure in set up, loading the barbells, etc.

25.1 - Burpee - DB C&J - Lunges

Friday, February 28, 2025

Westbound CrossFit (Open Gym)

1000

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Movement Prep

25.1 Rx

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

In my head I had a good plan, of steady, step-up burpees, switching arms every 3 reps and hang clean to overhead and recovery during lunges.  I set a target of 100 reps and wanted to come out a little slow and then hopefully speed up.

round of 3 (8 reps) - 1 min

round of 6 (22 reps) - 3 min

round of 9 (42 reps) - 8 min

round of 12 (68 reps) - 14 min

round of 15 (100 reps) - ??

I was moving well, but my C&J plan fell apart.  My left arm did not want to move the weight and I played with alternating each rep and then 3 with the right 1 with the left.  I was able to keep moving and only set the dumbbell down a couple of times.  I finished the round of 12 at just over 11 minutes.  Finishing the round of 15 was possible.  I cranked through the burpees in 2:30ish and had 90 seconds for the C&J and lunges.  I ended up getting 15 feet of the lunges, but not the turn around.  Super excited with 99 reps.

I really liked having Aaron Haran judge me.  We went over movement standards, I told him my plan.  His cues were very effective.  Bracing the core and driving with the legs for the C&J.  His count reminders were spot on.

Conditioning

Thursday, February 27, 2025

Westbound CrossFit (Open Gym)

1530

Conditioning

4 Rounds for Time:

1000 meter run

2 pull-ups

10 push-ups

33:55  

Good mover.  I enjoyed getting outside running and wanted to stay sharp for the open workout.

Sumo Deadlift - Strict Press - Metcon

Wednesday, February 26, 2025

Westbound CrossFit (Coach Ryley)

1630 (8 of us)

WARM UP

15/12 cal bike

10 PVC sumo deadlifts

10 PVC strict press

15/12 cal bike

MOVEMENT/MOBILITY - mini band, bb, PVC

*mini squat band around knees

8/8 banded side steps

8 PVC good mornings

8/8 figure 4 squats / side

:30 wall v-sit

:30 90/90 internal rotation biased hip opener / side

*grab barbell

4 sumo deadlifts, pause at mid shin + knee

*band around wrists

8 banded garbage trucks

8 banded unweighted neutral grip shoulder press

8 bb strict press

4 high pull to turnover

4 "TNG" bb muscle cleans

4 tall power cleans

4 TNG power cleans @ warm up weight

PRIMER - bike, bb

12/9 cal bike fast

6 TNG power cleans @ workout weight

STRENGTH

25:00 to Complete

5 Sets

3 Dead-Stop Sumo Deadlifts @ 70-83%

----2:00 Rest B/t----

+

5 Sets

5 Strict Press @ 68-78%

15 Banded Bicep Curls

----1:30 Rest B/t----

Sumo Deadlift

1 x 3

Strict Press

1 x 5

Deadlift - 135, 165, 195, 225, 255

Strict Press - 65-75-75-75-75

METCON

Health

For Time (8:00 CAP)

32/26 Cal Bike

40 Hang Power Cleans (75/55#)

Scaled to 30 calorie bike and 45# hang power clean (15-10-10-5) - 4:27

Front Squat - Metcon

Monday, February 24, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

WARM UP

20/16 cal Row

15 air squats

10 push ups

15 BB Deadlifts

MOVEMENT/MOBILITY - PVC, BB, wall

*grab PVC

8 PVC passthroughs

:20 PVC shoulder external rotation / side

8 PVC shoulder press

8 PVC front squats

8 PVC front rack sots press

*grab bb

10 zombie squats

:30 elbow punches

:20 front squat hold

10 front squats

16 pike shoulder taps

:20 Handstand hold

8 pike push ups

4 eccentric handstand push ups

8/8 single leg foot elevated glute bridge on wall

16 straight leg feet elevated glute bridge march on wall

16 superman

8 deadlifts @ 135/95#

STRENGTH

20:00 to Complete

5 Sets

5 Front Squats @ 70-77.5%

----2-3min Rest B/t----

Front Squat

1 x 5

This still feels rough, but I moved 105-105-105-115-115 pounds.

METCON

Health

17.4 (s)

AMRAP - 13

55 Deadlifts (155/105#)

55 Wall Ball Shots (14/10#) to(10/9')

55 Cal Row

55 DB Push Press (35/25#)

This was as bad as I remembered it being when I did it on 3/17/2017.  However, when reviewing the scores, I was not as bad off as I would have guessed.  Deadlifts were slower.  Wall balls were the same.  My rowing calories were only 70% of what I was pulling in 2017.  There is definitely room for improvement.

17.4 (s) Deadlifts Wall Balls Row (time) Row (cals)

2017 3:58         4:56                 4:06                 52

2025 5:30         5:00                 2:30                 22

Pool Swim - Long Course

Sunday, February 23, 2025

Carmody Rec Center

0800

Pool Swim - Long Course

1x200 FR

1x200 FR

2x100 FR

2x100 BR

1x100 BA

2x100 FR

--

1100 meters total (40 minutes)

BSAG Leg 2

Saturday, February 22, 2025

Garage Gym

1800

Warm Up

Reverse Hyper

Hip Hammy Flow

BSAG Leg 2

DumbbelZ Supine PRESS = 124 pounds (worked up from 55, 70, 90 pounds and only 1 official attempt)

Single Arm (Barbell) SNATCH = 65 pounds (right arm) (only 1 attempt)

Static CLEEN = 125 pounds (made 95, 115, 125 and failed 135)

Single Arm SNATCH x 4 = 55 pounds x 4 = 210 pounds (right arm) (only 1 attempt)

Single Arm SNATCH RAMPAGE = 44 pounds x 9 = 396 pounds (right arm) (only 1 attempt)

50 minutes total workout