EMOM

Wednesday, September 30, 2026

CDOT

1200

Warm-Up - 5 min on treadmill

EMOM 24

1 - 10 walking lunges

2 - 8 push-ups

3 - 1 pull-up (first 5 DOH; last 3 neutral grip)

Moved well

800 Yard Pool Swim

Monday, September 28, 2026

Carmody Rec Center

1330

800 Yard Pool Swim

1x300 FR

1x200 FR

1x100 BR

1x100 BA

1x100 FR

--

800 yards total (26 minutes)

Deadlift

Sunday, September 28, 2026

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

RDL

Deadlift

8x135

6x185

4x225

3x255

2x285

2x285

2x285

I have been neglecting deadlifts, so it was nice to do some respectable pulls.

With my season winding, down I am looking forward to 2027.  Half the year should include some All-Round, Grip and Hybrid Fitness competition.  The other half will be reinventing myself in the UK.  There will be fewer events to sign up for and more calendar time to fill with new adventures.

Also with my open water season winding down, I may drop in at Carmody for a pool swim this afternoon.

Chipper

Friday, September 25, 2026

Garage Gym

1600

Chipper

150 rope skips (beaded rope)

40 wall ball shots (14# to 10')

30 kettlebell swings (35#)

20 push-ups

10 pull-ups

20 push-ups

30 kettlebell swings

40 wall ball shots

150 rope skips

This was a tough workout that I was happy to wrap in 26:35.  I had to break everything up.  The first rope skips were 50-40-30-20-10.  The wall ball shots were 4x10.  The KBS were 12-10-8.  The push-ups started with big sets and ended with 2's.  The pull-ups were singles roughly every 30-45 seconds.

I did like the workout for its simplicity and I wanted to get some wall ball shots in.

Inspired by Vintage CrossFit which called for wall balls, T2B, walking lunges.

EMOM

Thursday, September 24, 2026

CDOT Fitness Center

1300

EMOM 30

1 - 10 walking lunges

2 - 8 push-ups

3 - 10 med ball sit-ups

This was a nice mover as usual.  It is getting a little stale.  I need to work in some new movements. 

Power Clean Complex

Tuesday, September 22, 2026

Garage Gym

1400

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

PVC Pass Throughs

Build Power Clean - 45-75-95-105

Power Clean Complex

Every 2:30 x 5 sets

Segmented Power Clean - Pause at Knee for 2-3 seconds

10 sec rest

Hang Power Clean

I did this with 115, 125, 125, 125, 125 pounds and was moving well.

Programming was from Vintage CrossFit.  I skipped the metabolic conditioning.

USAWA Two Fisted Challenge

Saturday, September 19, 2026

Garage Gym

1000

Two Fisted Challenge

Bodyweight 206.8 pounds

Officials: Jarrod Fobes, Nisha Gupta, Ratna Gupta (in training)

• Finger Lift, Left, Index - 55 pounds
• Finger Lift, Left, Little - 25 pounds
• Finger Lift, Left, Middle - 65 pounds
• Finger Lift, Left, Ring - 40 pounds
• Finger Lift, Left, Thumb - 40 pounds
• Finger Lift, Right, Index - 55 pounds
• Finger Lift, Right, Little - 30 pounds
• Finger Lift, Right, Middle - 65 pounds
• Finger Lift, Right, Ring - 40 pounds
• Finger Lift, Right, Thumb - 40 pounds
• Deadlift Fingers, Index - 75 pounds
• Deadlift Fingers, Middle - 95 pounds
• Deadlift Fingers, Ring - 55 pounds
• Deadlift Fingers, Little - 45 pounds

Record Session

• Abdominal Raise - 15 pounds
• Abdominal Raise on Roman Chair - 35 pounds
• Apollons Lift - 134 pounds
• Dumbbell Walk - 78 pounds
• Repetition Team Clean & Press on Knees - 10 reps at 135 pounds with Jarrod Fobes (age 49, bodyweight 210 pounds (100kg class))