Conditioning - Echo Bike - T2B

Thursday, December 11, 2025

Westbound CrossFit (Coach Bryn)

0900 (4 of us)

Warm Up

Echo Bike

V-ups

Sit-ups

T2B prep - hang, kipping, knees to chest, T2B

Conditioning

24/21 Cal Bike

24 Toes to bar

3:00 rest

3 rounds 

Goal: Sub 13:30

Cap: 15:30

Intermediate: Scale back calories 20/16, less volume of toes to bar or sub for hanging leg raises.

Baseline: 12/9 Cal Bike, V up (16), or Laying leg lift to rig

I was able to complete the 24 calorie Echo Bike in about 90 seconds each round and then scaled to 10 T2B each round.  I did singles and felt like I was moving well.  14:55 was my total time (including 3:00 minute rest intervals).

R1 - 2:57

R2 - 2:58

R3 - 3:00

Accessory

5 sets:

15-20 Hip Extensions (25-30 Banded Good Morning if hip extension are full)

10 DB/KB Row Right Arm

10 DB/KB Row Left Arm

*DB/KB AHAP

I scaled to (4) sets of 12 Hip Extensions and used a 20 pound dumbbell using excellent form.  I could have muscled a heavier dumbbell, but really was not feeling the accessory set anyway.

FIRO

In FIRO Business, customers (or individuals in a business setting) want understanding and fulfillment of their core interpersonal needs: Involvement, Influence, and Connection, measured across how much they want these things and how much they express them to others, leading to better collaboration, conflict resolution, and leadership by aligning expressed needs with wanted needs to prevent miscommunication.

 

The Three Core Needs (FIRO Business)

1. Involvement (Inclusion): The desire to belong, be part of the group, and be recognized. IMPORTANT
• High Wanted Involvement: Wants to be in the know, participate in projects, and get information.
• High Expressed Involvement: Makes an effort to include others.
2. Influence (Control): The need for structure, authority, and to have a say in decisions.  COMPETENCE
• High Wanted Influence: Wants clear roles and decision-making processes.
• High Expressed Influence: Takes charge and tries to control situations.
3. Connection (Affection): The need for warmth, trust, and personal relationships. CARED FOR
• High Wanted Connection: Wants friendly, supportive interactions.
• High Expressed Connection: Makes efforts to be warm and friendly. 

What Customers Want (In Practice)

• Clarity & Communication: To know what's expected and how much interaction they'll have.
• Recognition: To feel they belong and their contributions matter.
• Fairness: To have influence on decisions that affect them.
• Trust & Warmth: To feel valued and have positive relationships with colleagues. 

How FIRO Business Helps

• Identifies Misunderstandings: A high expressed need (e.g., trying to include others) might clash with a low wanted need (e.g., wanting space), causing friction.
• Develops Leaders: Helps leaders understand their impact on teams and adjust behaviors for better performance.
• Boosts Teams: Creates awareness of different needs, improving collaboration and reducing conflict.
• Drives Change: Provides specific insights to help individuals modify behaviors for better workplace outcomes. 

When I meet with local agencies, I have had the most success by striving for a connection.  By focusing on a friendly supportive interactions, I have the future opportunity to connect local agencies with other CDOT Staff and consultants who can provide competence.  By focusing on being warm, I lay a foundation for collaboration with other local agencies and Colorado LTAP.  I do not have the skills or the credibility to provide Involvement or Influence.

2025 Volleyball Season

This is Nisha's third year playing volleyball.  She tried out for the team as a Freshman and joined the Level 3 (development squad) under Coach Powers.  She learned the game, enjoyed the season and made some great friends.  I remember her getting a spirit award at the annual banquet.

In 2024, she attended open gym, did some 1:1 lessons and even went to camp at CSU.  She made the JV squad, but had a less eventful season.  She got less playing time and had less skill development over the season with Coach Dom.  I do not even remember what award she got if any, but the Coach did try to make remarks about each player.

In 2025, she again attended open gym and CSU camp, but went into tryouts with more trepidation.  The volleyball is working hard to maintain team continuity.  To that end, the team is "limiting" the number of upperclassmen on the squads with hopes that Freshman and Sophomores on the development teams move up to JV or Varsity in the future.  Juniors should only make the JV team if they have a shot at Varsity next season.  Seniors on Varsity should be limited to starters.  She did end up making the JV squad and set to work under Coach Abygayle (current senior at volleyball player at Mines who was sidelined by injuries).  Nisha really flourished in this environment.  Practices were productive, she got a fair share of playing time and even her states improved, with better serve percentages, several kills over the season and a block.  She was given the spirit award and the team named her Miss Jag for the JV squad.  It came as quite a surprise to both of us.

"Miss Jag Award FEROCIOUS & FOCUSED This award is for the girl who most embodies the spirit of the D'Evelyn Jaguar.  They are full of energy, a servant leader, loving, hard working, believing in the team, and work to be a better teammate.  This is a player we want to represent our program to the school."

Purdue Memorabilia

I will be the first to admit that I am not a huge sports fan and it has been over 30 years since I graduated from Purdue, but the opportunity to own this helmet for my "man cave" was just too much to pass up.  I ended up reaching out to the seller (Kade Townsend on Facebook Marketplace) and securing purchase.  It was a 3 hour round trip to Windsor, but he was kind enough to make me a deal on the helmet and a jersey for $60.  

He graduated from Michigan, but his Dad collected a lot of sports memorabilia and he wanted to make sure these items found a good home.  He did not have any other purchase information or who number 55 (the jersey number) was.  It is a modern issue.

Home for Thanksgiving

Happy Thanksgiving!

Thanksgiving is a holiday my family has celebrated since the early 1980's.  It all started by when a family friend asked about cooking a turkey and my Dad invited the family over for dinner and my Mom learned to cook a dinner.  From those humble beginnings with the Chotrani family, I have been fortunate to always have a table for Thanksgiving.

After leaving for college, I would typically come home, but also had a memorable Thanksgiving Junior year when Loren and I stayed to get some extra studying in for finals.  I had Thanksgiving with my friend Todd Boyd's family one year.

After moving to Colorado, I typically did get home for Thanksgiving, but I recall having Thanksgiving with Michael G and his family one year also.

The past 10 years or so, I have actually kept track and it seems we tend to be in Colorado about half the time and traveling about half the time which is nice.

• 2007 - Memphis
• 2009 - Colorado
• 2012 - New York City (Macy's Thanksgiving Parade)
• 2013 - Memphis
• 2014 - Austin
• 2015 - Colorado (Mom, Dad, Simi)
• 2016 - Orlando
• 2017 - Colorado
• 2018 - Colorado
• 2019 - Hawaii
• 2020 - New York City
• 2021 - Colorado (Woods, Mafwa, Mirna)
• 2022 - Colorado
• 2023 - New Jersey (Simi hosted)
• 2024 - Colorado (Woods hosted)
• 2025 - Colorado (4 family)

Samosa

https://www.instagram.com/p/DOOd94diXa4/

Samosa made with Beef, Lamb, Camel and Bustard

Critically endangered species?

2025 World Series

I have really been enjoying the World Series.  I started following the series with the division series.  My Cubs were taken out by the Brewers and my Phillies were taken out by the Dodgers.  I watched the Game 7 of the ALCS between Seattle and Toronto and was immediately a big fan of the Blue Jays.

They are not exactly an underdog, but the Dodgers are a powerhouse with a high budget roster, amazing pitchers and a strong bullpen.  The Blue Jays have been able to match them with some upstart young pitchers that are getting it done.  

Game 3 was an epic battle and I have no regrets of watching that 6.5 hour game until 1 AM Denver time.  

The problem with baseball is that I do not follow the entire season.  I usually start with the divisional series or the wild card games.

The last few years:

2024 - Dodgers beat Yankees

2023 - Rangers beat Diamondbacks

2022 - Astrols beat Phillies (watched all of this)

my teams

2016 - Cubs beat Indians

2009 - Phillies lose to Yankees

2008 - Phillies beat Rays

2007 - Rockies lost to Red Sox

1993 - Phillies lost to Blue Jays

1983 - Phillies lost to Orioles

1980 - Phillies beat Royals (I remember watching this in black & white after we moved to Memphis)