GSI Rocky Mountain Regional Championship

Proposed for August 29

The Lifts:

• 2-3/8" 1HNN - have (need to buy frame)
• 3x4 2HNN - have frame (need to buy blocks)
• Inch Pinch - have
• 2.5" Jug - have
• Farmers Hold for time (1 5/8" not rotating) - have

I think I will go ahead and buy the frame ($40) and the 3x4 blocks ($50) and train for this.  Possibly skipping Dub's event July 19.

ErgShoot

Thursday, April 30, 2026

Basement Gym

1230

Conditioning

For Time:

5 rounds

500 meter Ski Erg

20 Bulgarian Bag Swings

5 shots at 5 meters

23:07

This was a fun little workout.  Combining the ski erg (~2:45/round), swings (~0:50/round), shooting (~0:30) per round and transitions made for a fun pacing challenge.

My accuracy shooting was pretty bad.  I did complete 4 of 5 rounds.  Not sure if it was a timeout or miss count.  Per the website, it is a 50 second timeout.

Pool Swim

Wednesday, April 29, 2026

Rude Rec Center

1230

Pool Swim

2x500 FR (15:05, 15:55)

1x100 BR

1x50 BA

--

1150 total yards (~37 minutes)

Nice to get a mid week swim.  I may try to rotate running and swimming for CDOT based workouts.

More Grip Toys

Ironstogies (Alan) had a handful of grip items listed for sale.  I passed on the Arm Assassins Stubby 2-3/8" bar for $50.  Certainly a good deal, but not worth driving to Louisville, but then I bit on an Arm Assassins GRABHOLD Ingot and a Robert Baraban 3" Cannonball.

• The Grabhold retails for $75.
• The Robert Baraban has been out of production and no estimate of what it may have cost.
• I would also like to grab the EliteFTS grenades if they are still available.  Only as they are out of production.  I don't need them.  Internet says they were between $20 and $25 each.

With an asking price of $40 for the grabhold and cannonball, I am happy to make a drive up to Superior.  It is also nice just meeting other grip folks.

Alan was a really nice guy and we chatted at length about his climbing and strongman background.  He is rightsizing as they are going to be moving soon. He is keeping some strongman gear, a sport climbing rack, BLOB50, Fatman and other grip toys.  He did offer me some weights and sledgehammers.  Hopefully those find good homes as well.

Gymnastics - Deka Conditioning

Monday, April 27, 2026

Home Gym

1300

Gymnastics

EMOM 10

1 forward roll

I just needed  to prove that I could still do a forward roll.  I want to incorporate more gymnastics into my training.

Deka Conditioning

400 meter Run

30 Alt Rev Lunges - unweighted

400 meter Run

500 meter Row

400 meter Run

20 Box Step Up (24")

400 meter Run

25 Med Ball Sit-up (14#)

400 meter Run

500 meter Ski Erg

400 meter Run

20 Dead Ball over Shoulder (55#)

I finished in 39:02 and felt like I was moving well.  1.5 miles of running and (6) stations.  Skipped Air Bike, Burpee, Farmer Carry and Sled Push/Pull

USAWA Record Session Lifts

Saturday, April 25, 2026

Home Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

USAWA Record Session Lifts

Weight 209.6 kg (100kg Class)

Lifts performed 4/25/2026

Officials - Jarrod Fobes and Kim Van Wagner

Diamond Jubilee

Deadlift, No Thumbs - 325 pounds

Deadlift, No Thumbs, Overhand Grip - 315 pounds

Jefferson Lift, Fulton Bar - 305 pounds

Side Press, Bar, Left - 45 pounds

Side Press, Bar, Right - 45 pounds

Diaper Day

Squat, Lunge - 95 pounds

Reflex Bench Press - 180 pounds

The Reflex Bench Press checks another lift off my list.  Next one to try will be the James Lift.

Back down the Steel Bending Rabbit Hole

A friend of mine proposed adding steel bending to an upcoming competition.  He wanted to start out with 20d galvanized nails and 6" timber ties which are excellent choice, but I was not certain that my daughter could bend them.  I am not certain that I can bend them, but will pick up a box of 20d to give it a try.

She has attempted my 3/16" rod at 6" (120 pounds) with no success.  I have some other steel from The Short Steel Bending Company.

3/16" rod 6" = 120 pounds

3/16" rod 5" = 140 pounds

7/32" rod 7" = 160 pounds

20d nails are 3/16" by 4" and should be in the neighborhood of 150-160 pounds

60d timber ties are supposed to be more challenging

We started with what could be easily sourced at Ace Hardware

4-40 x 6" - too easy

6-32 x 6" - too easy

8-32 x 6" - little more of a challenge

I need to buy some 10-32 x 6" for her to try.

I also started on a different road, buying 1/8" rod from Lowe's.  I could cut them fairly easily with a hack saw and then ground the ends for safety.

1/8" rod x 6" - not bad - estimated 7" at 30 pounds; 6" should be 40 pounds

1/8" rod x 5" - a little harder - 5" should be 50 pounds

1/8" rod x 4" - tough - 4" should be 70 pounds

Next step will be buying 20d nails from Lowes along with 3/16" rod stock.  I am guessing we will find a wall with one of these.

3/16" x 7" - 100 pounds

3/16" x 7.5" - 90 pounds

3/16" x 8" - 80 pounds

Just to check where I was at:

3/16" x 6 inch - 120 pounds - could bend

7/32" x 7 inch - 160 pounds - could get a little kink, but not finish the bend