Monday, September 29, 2025

Tempo Deadlift - Metcon

Monday, September 29, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Run
RDL
Glute bridge
Walking lunges
Monster walk
Sit-ups
KB swings
Deadlift warm-up

Strength Superset

Every 2:30 x 5 Sets
5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)

:30 Side Plank (each side) *DB for loading on your side if possible. 

I used a relatively light 155 pounds and did 20 second side planks, moved well.

Conditioning

RXConditioning 
3 Rounds for Time:
400m Run
20 Ab Mat Sit-Ups
15 American Kettlebell Swings (53/35)

Cap: 10:00

Intermediate: lighter KB
Baseline: KB deadlift

This was a fun workout.  I scaled to 300m runs - 12 sit-ups - 8 kbs (26#) and finished in 9:36

Push Jerk - Metcon

Thursday, September 25

Westbound CrossFit

1730 (Coach Mat)

Warm Up

Strength

Every 2 x 4 sets

3 Pause Push Jerks (2s pause in dips)

85 pounds

Conditioning

5 Rounds for Time:
10 Push Jerks (185/125)
400m Run
Rest 1:00 between rounds

17:40  I scaled to 300m runs and used a 65 lb barbell

Saturday, September 27, 2025

2025 Two Fisted Challenge

Despite my better judgement, I went ahead and competed in the Two Fisted Challenge hosted by Clark's Gym.  It was nice to have Jarrod, Elijah and Karena join me for some lifting.  So far so good, my fingers do not seem too much worse for the wear, but I will certainly know more tomorrow.

9/27/2025
209.6 pounds
Official:  Jarrod Fobes

Competition Lifts

Finger Lift, Left, Little - 30 pounds*
Finger Lift, Right, Little - 30 pounds
Finger Lift, Left, Thumb - 30 pounds*
Finger Lift, Right, Thumb - 30 pounds*
Finger Lift, Left, Ring - 40 pounds*
Finger Lift, Right, Ring - 40 pounds
Finger Lift, Left, Index - 55 pounds*
Finger Lift, Right, Index - 55 pounds*
Finger Lift, Left, Middle - 65 pounds*
Finger Lift, Right, Middle - 65 pounds*
Deadlift, Fingers, Little - 45 pounds*
Deadlift, Fingers, Ring - 55 pounds*
Deadlift, Fingers, Index - 75 pounds*
Deadlift, Fingers, Middle - 85 pounds*

*Indicate 50 year old, 90kg records

Record Session

Bear Hug - 128 pounds
Squat, 12" Base - 235 pounds
Clean & Press, Middle Fingers - 75 pounds
Miller Clean & Jerk - 75 pounds

I am now down to (10) lifts that I have the equipment, mobility and strength to attempt:
  1. Bent Press
  2. James Lift
  3. Jerk From Rack
  4. Judd Clean & Jerk (single leg)
  5. Reg Park Bench Press (2 barbells)
  6. Abdominal Raise
  7. Lano Lift
  8. Carter Lift
  9. Phumchaona
  10. Total Poundage
  • Mobility Limited (9) - Bench Press, Reverse Grip; Clean & Press, Reverse Grip; Snatch - Kelly; Bench Dip; Wrist Curl; Leg Press - Self Loaded; Mansfield Lift, Van Dam Lift, Chin Up
  • Strength Limited (2) - Pullover and Press - With Wrestler's Bridge; Squat - One Leg; 
  • Equipment Limited (3) - Back Lift; Dumbbell Walk; Foot Press

There are also (5) new lifts I need to try:
  • Official - Reflex Bench Press
  • Proposed - Bench Press, Larson (Fulton HT); Bench Press, DB, Left/Right; Deadlift, Heels Together, Fulton

Wednesday, September 24, 2025

USAWA Club Build Out - UPDATE 2025.09.24

High Country Vigour (HCV)

HCV has made a very good start, but is about $2,000 (and 400 square feet) away from being capable of hosting all lifts.
  • Basic Equipment - YES - May need some thin iron plates for heavy bar lifts
  • Fulton Bar - YES - Generic
  • Ring for Finger Lifts - YES - Michael Black
  • Heavy Bar Lifts - 
    • Heavy Lift Bar - YES - Arm Assassin
    • Hip Belt - Hip Lift, Carter Lift, Phumchaona Lift - YES - homemade
    • Hand & Thigh - Hand & Thigh, Deanna Lift - YES - Arm Assassin
    • Harness/Handrails - Harness Lift - YES - hommade
    • Neck Harness - Neck Lift - YES - Ironmind
    • Travis Lift Attachment - Travis Lift - YES - homemade
  • Vertical Bar Lifts - YES - 2" Generic Sleeves and 1" FBBC v-bars
  • Roman Chair - YES - combination stool and "The Answer" base
  • Back Extension - NO - I do not have space for this
  • Dumbbells - 
    • 1.9 inch Fulton - YES - Nemesis
    • 2.5 inch Inch - YES - Nemesis
    • 3.5 inch - NO
  • Weaver Stick - YES - homemade
  • Saxon Plank - NO - DIY
  • Commercial Vertical Leg Press - NO - I do not have the space for this
  • 3" Barbell - YES - Titan Fitness
  • Trap Bar - YES - Gerard
  • Dinnie Handles - YES - Cerberus
  • Custom Short Bar for Rim Lift - YES - Works with stubby axle bar, Dino Gym has 20" spacing on an axle
Progression
  • As it stands, HCV could contest 214/219 
  • 3.5" Dumbbell ($100) 215/219
  • Saxon Snatch Plank ($50) 216/219
  • Back Extension ($250) 217/219
  • Vertical Leg Press ($2000) would add Foot Press and Back Lift 219/219
Purchasing a Back Extension would not be difficult, but they do take up a large footprint as the most reasonable solution is a modern glute ham device. $$*

Making a Saxon Plank will be difficult requiring a 3" wood plank, plate holders and a means of securing them. Reviewing the Clark's Gym set up:  Double Thick 2x6 ($10) with flanges ($7 each) for 1 inch pipe and 1 inch pipes ($13 each) for loading pin.  $, *** Jarrod made one of these and brought it over.

3.5" dumbbell ($60-$90) does not interest me.  3.5" dumbbell handles are uncommon but currently being offered by Arm Assassin and Nemesis Grips.   $*

Back Lift/Foot Press apparatus are not likely for a completely different reason, space..  These could be fashioned from a commercial vertical leg press, but they take up a lot of real estate, especially in a home gym. $$$$**

Custom Short Bar I CAN CONTEST THIS LIFT ON A STUBBY AXLE BAR. I could also fabricate a bar with 18" collar to collar distance and 12" of loadable sleeve (42" total length) $**

$ - low cost, $$ - mid, $$$ - high, $$$$ prohibitive
* - buy easily, **fabricate easily, ***fabricate hard, ****fabricate prohibitive

Tuesday, September 23, 2025

Back Squat

Tuesday, September 23, 2025

Westbound CrossFit (Coach Bryn)

0900 (10 of us)

Warm Up 

row
toes stretch
feet lacrosse ball
glute bridges
90/90s
air squats
squat jumps
back squat build

Max Load Strength Test

Back Squat – Heavy Triple
 Every 3:00 x 7 sets:
 3 Back Squats @ as heavy as possible across sets

I built from 165-185-195-195-195-195-195

Finisher

3 rounds NFT:
10 S.A. KB swings (low load)
10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)
5 hip down push up

Monday, September 22, 2025

Deadlift - Metcon

Monday, September 22, 2025

Westbound CrossFit (Coach Mat)

1630 (11 of us)

Warm Up

Run
Light KB deadlift
Lunges
Glute bridges
Feet up/bent knee crunches
Lateral banded walk
Deadlift warm-up
Abmats sit-ups
Box step-ups

Strength Superset

Every 2:30 x 4 sets:
Deadlift x 5 @ moderate-heavy
:20 Weighted Hollow Hold

I used 235 pounds and did unweighted holds.  Felt good.  Last set was a heavy load.

Conditioning

RXConditioning 
 For Time:
 21-15-9
 Deadlifts (255/180lb.)
 Ab Mat Sit-Ups x 2 (42/30/18)
 Box Jump Overs (24/20)
 
Goal: Sub 9 Cap: 12:00

Intermediate: 185/125
Baseline: 75/55lb., sit up x1, step-overs (custom height)

I scaled this one aggressively to 15-9-6 and finished just under the target at 8:46.  I used 165 pounds for the deadlift doing each round in 2 sets.  Sit-ups were tough, but I did the volume of 30-18-12 in sets of 5.  I did box step overs and moved smoothly.

Cool Down

Couch stretch

Friday, September 19, 2025

Dips - Hops - Evil Wheels

Friday, September 19, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

Warm Up

Run
Crab crawl
Tempo psuh-ups
Hollow rocks
Ring warm-up
Lateral bounding warm-up
Evil wheel practice

Conditioning

RXConditioning 
 10–1 Ladder for Time:
 Ring Dips
 Lateral DB Jump Overs (x2 per rep)
Evil Wheel (chest/sternum to ground extension)
Goal: Sub 13:00 / Cap: 16:00
Intermediate: box dips, partial range evil wheel
Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs

I scaled to bench dips (30 inch box plus dumbbells with feet on ground in front of me); partial range of motion Evil Wheels and finished in 14:14.

The dips are kind of like ring rows, scaling is challenging to do consistently and at the right level of intensity.  Evil Wheel is similar.  Load up a barbell and extend forward as you would with an ab wheel to full extension and then return to start position.  At a wall with reduced range of motion makes this infinitely easier.  Overall it was a good workout and added some new movements to my repertoire.

Cool Down

:30 triceps stretch
:30 pec opener
10 cat-cows
 2 rounds NFT