Back Squat - Metcon

Wednesday, January 14, 2026

Westbound CrossFit (Coach Asher & Coach Ryley)

1730 (11 of us)

Warm Up

Bike

Air Squat (weight neutral, forward, back)

Row

Tempo Back Squat

Build to starting weight - 45, 135, 165

Strength

Back Squat

Every 3:00 x 5 sets

3 Back Squats at 75-85%

5x3x185 pounds (72% of 255 lb 1RM)

Conditioning

8/6 Cal Bike

16 Air Squat

8/6 Cal Row

2:00 Rest

5 rounds for time. 

Goal: Intervals to try to be under 1:30

Intermediate: 6/5 Cal

Baseline: 4/3 Cal, 10 air squat (adjust depth)

I scaled this to 6 cal bike - 12 air squat - 6 cal row and moved really well.

Round 1 - 1:23

Round 2 - 1:22

Round 3 - 1:18

Round 4 - 1:26

Round 5 - 1:26

--

Total 6:55

2026 King Kong Lifts

1. FBBC Crusher replaced with 2-3/8" Wrist Wrench (AASS or Nemesis) - I already own one
2. AASSS Thumb Blaster (5/8") will stay in the line up
3. Ironmind Hub replaced with FBBC Grab Ball - I already own one
4. Little Big Horn will stay in the line up

This will be the first year that I will not have to purchase anything to train for King Kong.

C&J - Metcon

Monday, January 12, 2026

Westbound CrossFit - Coach Loni

0900 - 12 of us

Warm Up

Run 1 min

Inch worm

Scap push-ups

Down Dog-Cobra

Inverted warm-up

Deadlift warm-up

C&J warm-up

Strength

Every 1:00 x 10

2 Squat Clean + Split jerk

*start at 60% or 6/10 RPE and build! 

I was not moving well.  85 pounds is well below my one-rep max, but it was nice to do full squat cleans and jerks.

75-80-85-85-85

85-85-85-85-85

Conditioning

6-5-4-3-2-1

Wall Walk

Clean and Jerk (185/125lb.)

Into:

3-6-9-12-15-18

HSPU

Deadlift

For time. 

Goal: Sub 15:00

Cap: 18:00

Intermediate: 135/95lb., abmat HSPU

Baseline: 35/15lb., partial distance wall walk, pike from feet HSPU

I scaled this aggressively.  I cut the reps to 5-4-3-2-1 and 3-6-9-12-15, the bar to 75 pounds and the gymnastics to partial wall walks and knees on box HSPU.   I finished the wall walk and C&J in about 8:30 and the remainder in at 17:32.  I was actually quite pleased with the effort.  The wall walks were steady.  The HSPU were eventually 5-4-3-3 reps.

Staniewicz Strength Equipment Anvil

Staniewicz Strength Equipment has been releasing some amazing products.  He is probably best know for his Inch Replica Dumbbells.  He has also been producing Blob replicas, Barbells, Dumbbell Handles, and Anvil Grip Tools.

Prices (1/11/2026) are reasonable, but shipping is expensive

• 78 lb Inch - $240
• 100 lb Inch - $305
• 110 lb Inch - $330
• 125 lb Inch - $375
• 138 lb Inch - $405
• 153 lb Inch - $460
• 160 lb Inch - $480
• 169 lb Inch - $505
• 172 lb Inch - $515
• 210 lb Inch - $630
• Inch Training Handle - $70
• Goerner Barbell (2-3/8") - $175
• Apollon Barbell (1.9") - $165
• 4" bolts pair - $12
• 6" bolts pair - $16
• 8" bolts pair - $18
• 9" bolts pair - $20
• 47 lb blob - $150
• 53 lb blob - $165
• Anvil "Stanvil" horn - $110
• Fixed adapter for anvil - $50
• Swivel D ring for anvil - $15
• Eye bolt for anvil - $5
• SSE t-shirt - $23
• SSE hat - $25

Shipping a single Inch Dumbbell could run over $250 so if possible pick up or do a group order for freight deliver on a pallet.

I had been interested in an anvil for a while and pulled the trigger based on the line up of grip events this year.  The SSE Anvil will be featured in World Wide Grip Battle 2026 (2/7/2026) and the Hobar Hoist (in Tasmania).  I ordered the anvil, fixed adapter and swivel ring which came out to $175 and he quoted $185 shipped to my door.  Expensive for a grip toy.

I will likely be buying a Goerner Barbell as well.  Why do I need a 2-3/8" barbell?  I don't.

Swim

Saturday, January 10, 2026

Carmody Rec Center

1100

Pool Swim

1x500 FR

1x300 FR

1x200 FR

2x100 FR

--

1200 total (33 minutes)

Track

0.25 mile walk

0.25 mile run

0.25 mile walk

0.25 mile run

0.25 mile walk

0.25 mile run

Mini GGC $50 Prize

I was fortunate enough to win one of the prizes in the Mini GGC, but had a heck of a time trying to find a goodie from the incredible list of vendors.

I ended up selecting some grip tools from Weight It Out.  Thanks for your sponsorship.

Grenade Grips MK2 Pinch Grip ($10)

Grenade Grips Little Boy ($45)

Full List of GGC Sponsors

• Juggernaut AI
• Prime Fitness
• Strength Warehouse USA
• Freak Athlete
• Crandall Fitness
• Bells of Steel
• Gympin
• Living Fit
• XMark
• Darko - Rack Badges, 
• Cerberus - ?
• GGE
• Pioneer - ?
• Plate Snacks - Stickers
• Primal Armor
• Spider Chalk - ?
• Rep
• Chirp - recovery tools x
• Nordstick
• Ironbull Strength
• Mutant Metals
• Aperture Engineering
• IPR Fitness
• MicroGainz
• WeightItOut
• Oak Club
• GarageGyms
• Wall Control - hooks, etc
• Booty Sprout
• Mag Maximum Advantage Grip - lat pulldown accessories
• Porter Physed
• Barbell Rescue
• GarageGymLab
• Papa Bear Strong Foundation
• Gorx Fitness
• 922 Designs - rack badges, gym head cover, bar end caps
• Executive Fit

General Conditioning

Thursday, January 8, 2026

CDOT

1230

General Conditioning

Treadmill walk - 6% incline, 10 min

EMOM 18

Station 1 - 10 walking lunges

Station 2 - 5 push-ups

Station 3 - 10 sit-ups

Moved well, nice 30 minute effort