Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Saturday, August 30, 2025

BSAG Leg 8 - Q3 Postal

Saturday, August 30, 2025

Garage Gym (with Kim and Jarrod)

1000

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

BSAG Leg 8

Clean & Push Press - 115, 125 pounds
Clean & Jerk - 135, 145 pounds
Kneeling Curl - 55, 65, 75 pounds
Kneeling Curl x 4 = 65 x 4 = 260 pounds
Kneeling Curl Rampage = 44 x12 = 528 pounds

Q3 Postal

Crucifix - 40, 45 pounds
DB Cheat Curl, OH (LEFT) - 50, 62 pounds
Deadlift, OH (LEFT) - 185, 205 pounds

Friday, August 29, 2025

Conditioning

Friday, August 29, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Echo bike
Inch worms
Banded pull-aparts
Hollow rocks

Shoulder taps
Box HSPU
Wallball FS
Wallball shots

Conditioning

 EMOM x 18 (6 Rounds):
6 Wall-Facing HSPU 
15 DB Bench Press (50/35lb.)
15 Wall Balls (20/14 to 10/9’)

I scaled to knees on box HSPU; 25 pound DB bench press and 10 wall ball shots with 14# med ball.  I was moving well with roughly 20-30 seconds work and 30-40 seconds of rest/transition

Cool Down

Bodybuilding Finisher C (same as prior):
 3 Rounds (not for time):
10 Banded Bent row (standing on band for resistance)
10 Hammer Curls
15 DB Reverse fly’s 

I did 2 rounds with 15 pound hammer curls and 10x10 pound DB reverse fly's.  Felt good.

1 Mile Time Trial

Thursday, August 28, 2025

Westbound CrossFit (Coach Ryley)

1630 (5 of us)

Warm Up

400 meter jog
Glute bridges (both legs and singles)
Walking lunges
Lunge forward hip opener
High knees
Butt kicks
Calf stretch
Forward / backwards leg swings
Side / side leg swings
Tuck Jumps
Lunge jumps (split-squat jumps)

Dynamic Strides
2x100 building pace
stretch hamstrings
2x50 faster than race pace
quad stretch
4x100 race pace

Conditioning

1 mile run - 10:04

This is the fastest I have run a mile in years.  I will credit the thorough warm up and group camaraderie.  I went out steady with 2:30 at the 400 and 4:59 at the turn around.  My pace was not super steady, but was as fast as 8:30 per mile and as slow as 10:30 per mile. I was beyond thrilled.

Cool Down

3 rounds of core work
12 sit-ups (supposed to be weighted, I did them unweighted)
15 GHD hip extension

Squat - Pull-ups

Wednesday, August 27, 2025

Home Gym

1700

Back Squat

8x45
8x95
6x135
4x165
2x185
2x185
2x185

Pull-ups

10 x 1 (roughly every 60 to 90 seconds)

Monday, August 25, 2025

York Roundhead Journey

"Salesman Sample" novelty dumbbell

1-6 & 15-50

7-12

I purchased my first York Roundheads from a fellow about 45 minutes away for $2/pound.  I was then the proud owner of 20-20-25 pound dumbbells.  I was also bit by the vintage iron bug.  This was January 4, 2022.  That year I was fortunate to find a number of dumbbells locally and bought and traded on the Vintage Weightlifting Swap group page.

In 2023, I liquidated my heavies.  It was difficult to pair them up.  I was not using them and was tired of moving them around the gym.  The handle diameter leaves something to be desired as well.  I got a fair price and they found good homes.

In 2024, I took a break, but still managed to find some ROC-MO plates and also purchased some Nebula Dumbbells from the new Vintage Weights & Physical Culture group.

In 2025, I finally completed the 1-50 collection (hat tip Riker Johnson) and even added a "Salesman Sample" for $150.  I did not track this with equipment as it is not really equipment.  My 1-50 set is a mix of USA stamped and pre-USA stamped dumbbells.  The 15s and 30s are blues.

Between buying and selling the "net" cost of the set ended up at $182.  I also have $78 in extras (1-9-15-15-15).  Further, I have $282 in other vintage dumbbells (buns, globes, Nebula, Healthways; total 153 pounds).  Finally, I bought some smalls to use as awards $75 for 1-1-2-2-3-3.

I could still be tempted to buy some globes or unique dumbbells, but aside from flipping, my roundhead journey is completed.





HSPU - Metcon

Monday, August 25, 2025

Westbound CrossFit (Coach Loni)

1200 - 10 of us

Warm Up

Run
PVC around the worlds
PVC lunge Samson stretch
PVC lunge twist
HSPU warm-up
DB press warm-up

Strength

Every 1:30 x 5 Sets:
 Option A: 5–7 Deficit Strict HSPU (2-4" deficit)
 Option B: 6–8 Box Pike HSPU with deficit

I did 4 Box Pike (on knees) HSPU with 10 pound plates (1" deficit) for all 5 sets

Conditioning

RXConditioning:
 4 Rounds for Time:
 24 Single-Arm DB Push Press (12/arm @ 50/35)
 15 Box Jump overs (24/20)
 30 S.A. DB Front Rack Walking Lunges (15/leg, 50/35)
 Goal: Sub 13:00 | Cap: 16:00

I scaled to 20# DB push press, box step overs and unweighted walking lunges.  I finished in 14:54 and felt like I was moving well.  The walking lunges were the most time consuming movement for me.

Cool Down

Bodybuilding Finisher A:
 3 Rounds (not for time):
10 Tempo Incline DB Bench Press (21X1)
10 Bent-Over DB Rows
15 Banded Pull-Aparts

I just did 2 rounds of the bent over rows (1 arm) and banded pull aparts

45 Pound York Roundheads




The long lost 45s have finally been added to my York Roundhead collection.  Straight handles, tight heads, no USA stamp.  It was a long drive to Colorado Springs and back, but worth it.  The seller knew what he had but priced them fairly at $140 for the pair.