Deadlift - Metcon

Monday, March 9, 2026

Westbound CrossFit - Coach Loni

1200 - 4 of us

Warm Up

Rope skips

Wrist mobility

Hang Clean Prep

Inversion Prep

Strength

Every 2:00 x 7 sets execute 3 Deadstop deadlifts + 1 triple touch and go broad jump.  

The deadlifts should not be dropped, they should be lowered to the ground then picked up again without being touch and go. 

I was moving well on these, but 2 minutes is a fast interval.  I started with 225 and 255 and did the last 5 sets at 275 pounds.  The triple touch and go broad jump was basically a soft landing and take off without a reset.  I was ending up around 16-17 feet.  The other guys were getting well over 20 feet.

Conditioning

3 hang clean (165/115lb.)

5 Handstand push up

15 Double Under

10 rounds for time.

Goal: Sub 11

Cap: 14:00

Intermediate:

3 hang clean (95/65lb.)

5 Handstand push up +Abmat

15 Single Under

10 rounds for time.

I scaled this pretty aggressively to 3 hang clean (65 lb.), 1 HSPU to 3 abmat, 15 single unders.  I was moving well and finished in 10:05.  I rushed the second round and instead of a HSPU, I did two kick-up attempts.  I did an extra HSPU after time was called to make it back up.

GymRadar.com

https://gymradar.com/gym/teamgupta-s-gym

Gym Radar is a pretty cool site developed by Massenomics to build community in the home gym space.  Free version allows posting pictures, reviews and equipment listing.  The equipment list is pretty extensive for what it is and users can request new listings.  In addition to being able to compare gym location and equipment, there are also reviews which are slowly being populated.

USAWA Club Build Out - UPDATE 2026.03.09

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 - homemade
• Neck Harness - Neck Lift - YES - Ironmind
• Travis Lift Attachment - Travis Lift - YES - homemade
• Vertical Bar Lifts - YES - 2" and 1" FBBC v-bars
• Roman Chair - YES - custom fabricated
• 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 - YES - Arm Assassin Strength Shop
• 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 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.

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. $$$$**

A 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

Deka.Fit Conditioning

Sunday, March 8, 2026

Home Gym

1230

Deka.Fit Conditioning

200 meter run/walks along with the stations

• Alt Rev Lunge - 44 lb ram
• Row - 500 m
• Box step over - 20x24 inch
• Med Ball - 25 x 20 lb to 4.5' target
• Ski - 500 m
• Farmer Carry - 43 lb per hand x 100 meters
• Bike - 25 cal
• Deadball - 20x55 lb
• Torque Sled - 100 m push/pull
• Burpee - 44 lb ram

I was not ready for this, but did chip my way through it in 57:55.  I was moving well until the med balls.  Then it was slow going and I would walk some or all of the runs, but could work through the stations.  I need to spend more time on med ball sit-ups, dead balls, torque sled and burpees.

• Alt Rev Lunge - 44 lb ram - GOOD
• Row - 500 m - GOOD
• Box step over - 20x24 inch - GOOD
• Med Ball - 25 x 20 lb to 4.5' target - CHALLENGE, NEED TO WORK ON THES
• Ski - 500 m - GOOD
• Farmer Carry - 43 lb per hand x 100 meters - GOOD
• Bike - 25 cal - GOOD
• Deadball - 20x55 lb - SLOW BUT FINE
• Torque Sled - 100 m push/pull - CHALLENGE
• Burpee - 44 lb ram - CHALLENGE

Just setting everything up and putting everything away was a bit of a workout.

 

26.2 - Walking Lunges - DB Snatch - Pull-ups

Friday, March 6, 2026

Westbound CrossFit - Coach Ryley

0900 - 8 of us

Warm Up

Cossack squats

Pass throughs

Round the worlds

Walk with DB overhead

Lunge with DB overhead

Snatch warm-up

Pull-up prep

CrossFit Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

This was harder than I expected.  The 55+ used a 35 pound dumbbell rather than a 50 pound dumbbell.  The 35 pound dumbbell felt reasonable, but I do need to do some testing with the 50.

I got through the first 80 feet and snatches in 3:23 (right on track, I was guessing 2 minutes plus 1 minute).  The pull-ups were steady and I think took me a few minutes.

The second 80 feet and snatches were slower and my second tie break was 11:15.  Getting back on teh pull-up bar with 4 minutes was great, but I did catch a couple of no reps.  I ended up with 14 C2B pull-ups.

82 reps total

Front Squat - Conditioning

Tuesday, March 3, 2026

Westbound CrossFit - Coach Asher

0900 - 10 of us

Warm Up

Echo Bike

Row

Twists

Front Rack Mobility

Hip Mobility

Strength

Front Squat

Every 2:00 x 5 sets 

Execute 

10-8-6-4-2

*start at approximately at 55% 1rm or RPE, building to a heavy double. 

I had every intention of crushing this, but 10x95 pounds felt horrible.  I ended up ramping up very slowly.

10x95

8x95

6x105

4x115

2x125

Conditioning

60/50 cal bike or row 

60 Front squat (95/65lb.)

60/ 50 cal row or bike 

For time 

Goal: Sub 11:00

Cap: 14:00 

Intermediate 

50/40 cal bike or row 

60 Front squat (75/55lb.)

50/40 cal row or bike 

For time 

Conditioning did not go much better.  I was targeting 50-50-50.  I started on the Echo Bike and 50 calories took me just under 5 minutes.  The Front Squats went better with sets of 10-5-5-5-5-5-5-5-5, but still took me over 4 minutes.  With transitions, I knew the cap would be tough, but I set out anyway completing 41 of 50 calories at 14 minutes.  I like this rep scheme and would repeat it the same way.

Couch stretch for a cool down.

Circus Dumbbell and Power Bar

TR Manthe has been liquidating some amazing items ahead of a move.

Bumper plates and Iron plates.  Cerberus bar listed as a deadlift bar, but was actually a power bar, axle bar, slam balls, med balls, parallettes, platform, reverse hyper, GHD, Dumbbell Set and chrome Ivanko Pro Style dumbbells 55-100

The dumbbells were amazing.  Originally listed at around $2/lb at $3000 and dropped to $2300.

The circus dumbbell was listed as "Used for Strongman training! The empty bell weighs #65, you can add normal size small plates, and normal size collars will keep the weight on!" and for $50 I had to take a look.  The barbells were not as good a deal, but at $250 for the pair worth checking out.

At $50, the circus dumbbell was a great deal and "completes" my strongman equipment.  They usually run $200 new and $100-$150 on the used market.

The power bar has great knurling and was well worth the $130 she accepted.  These currently sell for $350 and most name brand barbells sell for between $100 and $200 on the secondary markets.  The axle bar was bent, so I had to pass on that.  I like Cerberus stuff and will certainly own this bar for a long time.

Snatch Complex - Isabel

Monday, March 2, 2026

Westbound CrossFit - Coach Loni

0900 - 8 of us

Warm Up

Dynamic stretching

Wrist rotations - elbows together

Arm spreading big then crossing

Arms up and down in unison

Arms up and down opposite directions

Knee rotations

Hip Rotations

Snatch warm up

Segmented, etc.

Strength

Every minute on the minute x 8 minutes 

1 snatch pull

1 power snatch 

Building to a heavy power snatch through the minutes 

65-75-85-85-85-95-95-95

Conditioning

“Isabel”

30 snatch for time 

135/95lb. 

Intermediate 

95/65lb. 

I scaled to 65# and finished in 3:43!  I thought this was a PR, but had a 3:26 effort in 2020.

Cool Down

Build to a heavy Turkish Get Up (each arm) in 10 minutes

26 pound KB

33 pound barbell

26.1 - WBS - BJO

Friday, February 27, 2026

Westbound CrossFit

1000 - OPEN GYM

Warm Up

Jumping Jacks

Crossover Symmetry

Hip Hammy Flow

Air Squats

Wall Ball Shots

Box Step Overs

Box Jumps

Bounding

CrossFit Open 26.1 (Rx 55+)

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up)

♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)

This chipper was tougher than advertised.  I did not expect to finish, but I set off on a pace that I thought would be sustainable, but ultimately fell apart about half way through

I opted for sets of 5 on the WBS with roughly a 1:1 work rest ratio.  This was perfect for 20 and 30 reps, but I needed a long pause halfway through the set of 40.  The Step Overs were steady, but more metabolically taxing than I expected.  After 40 WBS, the med ball step overs were a shit show and I tried multiple positions before going back to my original plan of holding to the side.

20 WBS + 18 BJO - 2:19

30 WBS + 18 BJO - 5:53

40 WBS + 18 MBSO - 11:17

13 WBS - 12:00 (big set of 10 and then 3 more in the last 10 seconds)

--

157 Total Reps

Deka.Fit EMOM

Wednesday, February 25, 2026

CDOT Fitness Center

1200

Warm Up - Treadmill, 5 min, 2.5 mph, 8% incline

EMOM 20

8 Step back lunges with 2x20 pound dumbbells

3 Devils Press

This was a pretty good way to get in some volume.  Lunges took around 25 seconds, devil's presses took about 20 seconds.  It was a generous work to rest ratio, but not enough to be fully recovered.

DB Biceps Curl

Tested 12 rep sets with 20 and 25 pounds.  This should be fine.

Barbell Complex - Metcon

Tuesday, February 24, 2026

Westbound CrossFit - Coach Asher

0900

Warm Up

Row

Line hops

Kettlebell swings

Banded shoulders

Hamstring walkouts

Good mornings

Box jumps

Articulated deadlift

Clean warm-up

Split Jerk footwork

Strength

In 12:00 build to a heavy of the following complex:

3 Deadlift

2 Hang Power Clean

1 Split Jerk 

Feeling OK, but took it easy - 45, 95, 115, 145, 155

Conditioning

Intermediate

For time:

45 Deadlift (95/65lb.)

30 Box jump over (20/16’)

30 Hang clean 

30 Box jump over

15 Shoulder to overhead 

30 Box jump over 

I scaled down to a 75 pound barbell and did 20 box jumps per round.  This still kicked my ass.  

Deadlifts 15-10-7-7-6 about 1.5 minutes

20 Box Jumps about 3 minutes

Hang Clean 7-6-5-4-4-4 about 1.5 minutes

20 Box Jumps about 3.5 minutes

Shoulder to Overhead 9-6 about 1 minute

20 Box Jumps about 3.5 minutes

I finished in 13:32 and felt like rough.

Marc Grip Tools

Marc Brotherson listed some grip tools on the discord February 23, 2026

First Gen Rolling Thunder (current retails for $120) - $60

Sorinex Might Mitts Pinch Block (retail $24) - $0 (included with Rolling Thumber)

Rolling Thumber 2" (retail $120) - $80 

Golden Potato (retail $30/pair)

Wrist Wrench (retail $120)

I purchased the rolling thumber and pinch block for $80.  I am definitely getting greedy about stuff.

Rogue Sweeper Challenge - EMOM

Monday, February 23, 2026

Westbound CrossFit - OPEN GYM

1100 - OPEN GYM

Warm Up

Jumping Jacks

Hip Hammy Flow

Burgener Warm-up

Sweeper Complex

1 Clean

1 Front Squat

1 Hang Clean

1 Shoulder to Overhead

Bodyweight - 208.1 (with shoes and supportive gear)

45

65

95

115

145

155

165 pounds

EMOM 12

Station 1 - 5 overhead squats

Station 2 - 2 chest to bar pull-ups

Station 3 - 5 GHD Sit-ups

Nice way to get in a little technique in the spirit of Westbound Crossfit Programming.

Deka.Fit Training

Sunday, February 22, 2026

Home Gym

1500

Deka.Fit Training

For Time:

400 meter run

100 meter sled push/pull

400 meter run

20 RAM Burpees (44 lbs)

400 meter run

20 RAM Reverse Lunges (55 lbs)

400 meter run

500 meter row

Finished in 34:40 and really felt like crap.  I jogged the first two 400's in 3 minutes and walked the last two 400's.  Sled was brutal.  Burpees were slow and also included breaks.  The reverse lunges felt good by comparison.  Row was smooth.

GSI Instagram

I volunteered to help with the GSI Instagram.  Zach Mullens had been managing the page which is still linked to his phone number, but everything else is to a generic gripsportint email.

Started with 58 posts, 660 followers and 170 following on 2/20/2026. We will see how engagement goes.  I posted a couple of pictures.

Snatch Complex - Metcon

Friday, February 20, 2026

Westbound CrossFit - Coach Loni

0900 - 4 of us

Warm Up

Row

Kettlebell shoulder openers

Snatch warm-up

Strength

Snatch Complex

1 power snatch  + 1 hang snatch 

*your choice of squat or power on the “hang”

EMOM x 10 minutes 

I worked up from 55-65-65-65-65 / 75-75-75-75-75 pounds

Conditioning

Rx

5 sets of: 

2:00 max reps /2:00 rest

15/12 cal row 

12 hang snatch (95/65lb.)

Max cal bike

Intermediate

5 sets of: 

2:00 max reps /2:00 rest

12/9 cal row 

12 hang snatch (75/55lb.)

Max cal bike 

Baseline

5 sets of: 

2:00 max reps /2:00 rest

9/6 cal row 

9 hang snatch (35/15lb.)

Max cal bike 

I did the baseline and managed 9+9+8+8+8 = 42 calories on the bike.

EMOM Rope Skips - Push-ups

Thursday, February 19, 2026

CDOT Fitness Center

1130

EMOM 20

1 - 50 rope skips

2 - 5 push-ups

Did not even break a sweat, but still nice to knock out 500 rope skips and 50 push-ups at lunch

Deka.Fit Conditioning

Wednesday, February 18, 2026

CDOT Fitness Center

1230

Treadmill 5 minutes, 2.8 mph, 8% incline

Conditioning

For Time:

Assault Bike - 25 calories

Alt Rev Lunge - 25 pounds x 30 reps

Assault Bike - 20 calories

Alt Rev Lunge - 35 pounds x 24 reps

Assault Bike - 15 calories

Alt Rev Lunge - 45 pounds x 18 reps

Assault Bike - 10 calories

Alt Rev Lunge - 55 pounds x 12 reps

Assault Bike - 5 calories

Alt Rev Lunge - 55 pounds x 6 reps

Finished in 19:43

Trying to build some confidence for 30 reps with the 55 pound RAM.  The assault bike felt smooth and I will be treating it as a recovery during the Deka.Fit.

Calf extension finisher 2x20 reps

Pull-ups - Metcon

Tuesday, February 17, 2026

Westbound CrossFit - Coach Aaron

1200 - 4 of us

Warm Up

Mountain Climbers

Plank up-downs

Single Leg V-ups

Banded Shoulders

Strength

Weighted pull up/Strict pull up

Every 2:00 x 5 sets

Execute 3 weighted pull ups + 8 lateral bridge raise each side

*go to strict pull ups if you cannot add load to your body. Consider eccentric pull ups if you cannot do a strict pull up without a band or spotter. 

I could do two good singles each round.  The third was barely chin to bar.  I switched to a kip and then slow lower.  I did the lateral bridge raise bust started with 8, then 6, then 5 on the last three rounds.

Conditioning

Every 3:00 x 6

:30 Dead hang

18 GHD Sit Up/25 abmat sit ups

30 Mountain climber

*Score is slowest round! Lower score for the day is better. 

Goal per round: 2:00 or less of work. Scale to a dead hang time domain you know that you can do unbroken 3+ rounds and even then the rest should be minimal. 

Intermediate:

Every 3:00 x 6

:20 Dead hang

12 GHD Sit Up/18 abmat sit ups

20 Mountain climber

I scaled to 20 second dead hang, 15 abmat sit-ups and 20 Mountian climbers per round.  I was moving well with steady times:

1:19

1:19

1:21

1:23

1:21

1:19

Finisher

Barbell curls

Triceps Extension

Work on GHD

Squat Clean - Metcon

Monday, February 16, 2026

Westbound CrossFit - Coach Loni

1200 - 8 of us

Warm Up

Echo Bike

Step Back Lunges

Box Step-ups

Push-ups

DB SA Hang Squat Clean

Squat Clean warm-up

Strength

Squat Clean

In 15:00 Build to a heavy single squat clean

I built up from 95-115-135-155-165-175!  I thought this was a PR and then looked up my records and saw that I had hit 176 in on 12/8/2021.  175 is still more than I have done in a long time.  I tried 185 twice.  The first time I was not explosive enough.  The second time I got in my head.

Conditioning

SA Dumbbell Hang Squat Clean (50/35lb.)

HR Push up

Box Jump (24/20’)

Goal: Sub 12 minutes

Cap: 15 minutes 

I scaled this aggressively to a 24-16-8 rep scheme with 15 pound DB, regular push-ups and 20" box jumps.  I finished in 12:34 and was moving well.  

Pool Swim

Monday, February 16, 2026

Carmody Rec Center

0900

Pool Swim

1x500 FR

1x100 BR

1x100 BA

1x100 FR

1x100 BR

--

900 yards total (30 minutes)

Deka.Fit Training

Saturday, February 15, 2026

Home Gym

1200

Deka.Fit Training

For Time:

400 meter run

500 meter ski

400 meter run

100 meter Farmer Carry (63 pound/hand)

400 meter run

25 cal bike

400 meter run

20 Dead Ball over shoulder (55 pound)

Finished in 24:55 and moved well.  This was a good test piece.  The Farmer's Carry was tougher than I expected.  The Concept2 bike erg feels much easier than the Echo Bike

Deka.Fit Training

Saturday, February 14, 2026

Home Gym

1600

Deka.Fit Training

For Time:

400 meter run

30 Alt Rev Lunge (35 pound)

400 meter run

500 meter row

400 meter run

20 Box Step Up (24 inch)

400 meter run

25 Med Ball Sit-Up (20 pound)

Finished in 23:11 and moved well.  This was a good test piece.  As usual the lunges lit me up.  Med Ball sit-ups were not great either.

Deka.Fit

500 meter runs followed by

1. RAM alt rev lunge 30 reps 55 lb
2. Rower 500 meters
3. Box 20 reps to 24 inches
4. Med Ball 25 reps with 20 pound ball
5. Ski Erg 500 meters
6. Farmers Carry 100 meters with 60 lb per hand
7. Air Bike 25 calories
8. Deadball 20 reps with 60 pounds
9. Torque Push/Pull 100 meters Resistance 3
10. RAM Burpee 20 reps 44 pounds

I could train reverse lunges, row, med ball sit-up, farmers carry and air bike at the CDOT Fitness Center.

HCV Challenge and USAWA Club Championship

Saturday, February 14, 2026

Garage Gym

1000

205.0 pounds

High Country Vigour Ground to Overhead Challenge

Clean & Press - 115-125-135* beat my previous mark of 130

Clean & Push Press - 135-145

Continental to Chest & Jerk - 145-155

Total - 435 - Lynch Points 440.5

USAWA Club Championship

Snatch, DB, One Arm, Left - 62-72* OPEN

Zercher - 195-225-245

Turkish Getup - 35-44-50

Deadlift, Ciavattone - 285-305-325* beat A. Springs record which had stood since 1997

*Record

Pistol Grip Tool

Pistol Grip Tool.  This is the third design I have developed under the banner of Colorado Grip Tools.  

The first concept was a silver dollar key pinch specifically to train for Rolling Hills.  I worked with Iron-Fly Fabrications that was able to laser cut and weld the assemblies at a reasonable price point.

The second concept was the railroad spike vertical lift.  This continued a Western theme, but sought to develop a vertical bar lift at a lower price point.  Railroad spikes can be purchased for about $1 each and eye bolts are not much more.  The prototype went together well and I am in the process of making an initial run.

The third concept is the pistol grip.  While the design seems simple, it is not something that can be machined or fabricated easily.  That is until I tried some grip implements from Grenade-Grips.  They use a resin molding practice and were willing to do custom orders.  I reached out, sent them the design and they are willing to make it.  We verbally discussed doing an initial run of (20) units, half in ivory, half in brown that I could buy at a discount and sell.  Anything they produce after that will be completely manufactured, marketed, sold and invoiced by them royalty free.  Jeremy Maples did agree to note in the description that "The Pistol Grip was developed in collaboration with Colorado Grip Tools."  Shared marketing benefits both of us and best case scenario if he sells 100 of these for $50 each, he deserves every penny of the $5,000 for the work he puts in.

Back Squat - Conditioning

Thursday, February 12, 2026

Westbound CrossFit - Coach Matt

1630

Warm Up

Run

Air squat - narrow/wide/normal

Plank hold

Kipping warm up

Wall ball warm up

Strength

Back Squat

10 x 3 (speed squats)

Approximately 1-1:30 rest between sets. 

I stayed conservative on these and did all 10 sets at 95# (about 40% of 1RM)

Conditioning

5 rounds for time. 

18 Wallball (20/14lb.) (10/9ft.)

50ft. Walking lunge (no weight)

15 T2B

1:00 rest

Goal: Sub 15:00 (around 2:00 for working time)

Cap: 18:00

I scaled to 12 wall ball (10lb), 50 ft walking lunges, and 10 kipping leg raises.  I moved well and finished in 12:36.

Round 1 - 1:36

Round 2 - 1:47

Round 3 - 1:44

Round 4 - 1:53

Round 5 - 1:46

22nd Special Tactics Squadron

Every time PowerLift sends out an update, I hop on their website.  This time I was excited to find a pair of 35 pound Uesaka Plates with 22nd Special Tactics Squadron Branding for $87.50 each.  It is a high side price at $2.5/lb plus $96 shipping plus $13 tax which puts me at $284 to my door.

I am looking $4/lb for plates that I don't need, but will really enjoy owning.  They will pair well with the 45s I bought back in October of 2023 for $322 all in.

UPDATE 2/13/2026 - These were unfortunately out of stock.  My credit card will be credited.

Vintage Weights & Physical Culture

Swap 2/12/2026

Iron Grip Army Black Knights - $400 for pair of 45's; $150 for single

Jackson 10s Gen-3 - $600

York NFL 45's - $400

Testing - Conditioning

Wednesday, February 11, 2026

Westbound CrossFit - Coach Asher

1630 - 12 of us

Warm Up

Echo Bike

Row

Inch Worm

Russian Twist

Lunge

Lateral Hops

Forward/Back Hops

Strength/Skill 1

Max distance kneeling wallball chest toss (3 attempts) - 124 inches, 144 inches, 148 inches

Strength/Skill 2

Max distance broad jump (3-5 attempts off 2 feet) - 64 inches, 65 inches, 71 inches, 74 inches

Strength/Skill 3

:30 on/ :30 off/ x 2 Max lateral plate jumps (plate should be equal to 4 inches. Can stack plates if needed. Of course height can be scaled down and can even be taken down to lateral line jump overs.)

20 reps + 20 reps = 40 reps

Conditioning

Tabata each of the following completely through 8 rounds before advancing. 1:00 rest between movements. 

8 rounds of :20 work/ :10 rest

- Bike/ Row - 41 cal bike

- Seated Russian Medball twist (20/14lb.) - 98 reps (feet on floor)

- Row/ Bike (whichever you did not hit first) - 38 cal row

- Sit up (abmat) (GHD option for advanced athletes) - 62 sit-ups

This was rougher than I expected.  I never got in a good rhythm on the bike.  I moved ok on the twists, but slowed down over the four minutes.  Row was more consistent, but not fast.  Sit-ups were the most consistent, but still went from 8 reps in 20 seconds to 7 reps in 20 seconds the last two rounds.

Conditioning

Monday, February 9, 2026

Westbound CrossFit - Coach Bryn

1630 - 20 of us

Warm Up

Row

Shuttle Run

Bike

Thruster Prep

C&J Prep

Conditioning

AMRAP x 2 mins for 3 rounds

Clean & Jerks x 21 (95/65)

Max Calories remaining time on Echo Bike 

Rest 2 minutes between rounds

- Rest 5 mins - 

AMRAP x 2 mins for 3 rounds

Thrusters x 21 (95/65)

Max Calories remaining time of Row 

Rest 2 minutes between rounds 

- Rest 5 mins - 

AMRAP x 2 minutes for 2 rounds 

2:00 max burpee shuttle run*

Rest 2 minutes between rounds 

*Start with a burpee. 1 shuttle run = one length of 25ft.

With the large class size we started at different stations.  My group started with thrusters and row for calories.  I opted for 15 thrusters at 55 pounds and was finishing in about 45 seconds.

11+8+8 = 27 calories.

Switching to burpee shuttle runs, I was moving well and did 13+12+12 = 37 shuttle runs

Finally on C&J, I was moving a little slower again with 15 C&J at 55 pounds.

8+8+8 = 24 calories on the echo bike.

Total = 88 reps (minus 13 because we were only supposed to do two rounds of burpees) = 75

Overall it was a good workout to develop pacing and mental toughness.  The scale was right.

Railroad Spike Grip Tool

Railroad Spike Grip Tool

The railroad spike grip tools continues my journey into grip implements with an old west theme, starting with the silver dollar.  This prototype was constructed at a more reasonable price point.

(20) railroad spikes - $27.16

(20) 1/4-20 eye bolts - $18.97

Materials = $2.30 per unit

The prototype took me a while to build and also secure some tools.  

Drill press - $60.  I had a wire brush that I could attach to the drill press, but may get a bench grinder, with wire brush

Had 13/64 drill bit, but may buy a few more

Tap and Die Set - $24.14

The process was pretty simple.  I brushed off a lot of the rust with a wire wheel.  Hit it with some PB Blaster.  Lined up the spike in the vice under the drill press, drilled a 1.25" deep pilot hole, drilled a 1" deep 13/64 hole, and then tapped it and secured the eyebolt.  The first one took me 1.5 hours, but it should go faster in the future.  (1) I will have a better grinder to clean it off.  (2) I will do a better job of cleaning up the hole before utilizing the tap.  The metal shavings slowed the process down quite a bit.  (3) I may chased the hole with a 1/4 bit for 0.25 inches so I am not cutting threads for the entire length.

• Cleaning the spikes should take 1-2 hours.
• Drilling the holes should take 1-2 hours.
• Tapping the holes may take 2-3 hours.

On a high side of (7) hours labor x $20 per hour = $140 + $50 in material = $10 each production cost and should sell for $25 each.

First things first, I need to hook it up to a loading pin and see if it is any good.

UPDATE: 2/11/2026

The grip tool worked great.  I had a top lift of 145 pounds and it felt challenging in terms of grip strength and not strictly pain tolerance.  My daughter tried it and was able to lift 50 pounds with her dominant hand.  I intend to continue the build out.

UPDATE: 2/13/2026

Cleaned all of the spikes with bench top grinder/wire brush.  Worked really well, but tedious and messy.  Took about an hour.  Drill bits ordered from Amazon and will do phase 2 on Sunday.  A couple o of the spikes were bent more than the others and a couple had sharp points that I filed down.

Fairbanks Scale Weight

Another fun toy found its way to my gym via Charlie Watts on Facebook Marketplace who listed this little guy for $60 and we met up at El Tapatio on the same day.  

I am starting to build a little collection and this fits in well with my HOWE and BUFFALO scale weights.

World Wide Grip Battle 2026

I had a chance to host and compete in the Colorado venue of the World Wide Grip Battle 2026.  Jedd was the head promoter and it was going to be a tough run of events.

20mm Block Set Grippers

Euro 2 Hands Pinch (7.5")

IronMind Axle (lockout)

SSE Anvil Lift (6")

I was competing alongside Kim, Jarrod, Marc (from King Kong), Kevin (from King Kong) and Matt.  This was my first time meeting Matt, great guy and his wife Hudson joined us and was willing to keep the score sheet.

I have rated grippers, but not enough to run a contest (highest is 92 pounds).  Sarah offered hers on loan and we had some fill in weights and heavier grippers at 100, 114, 128 and 183 pounds.

Starting off with grippers, I opened with a conservative 59 pounds and went 4 for 4 with closes at 64, 71 (video) and 83 pounds (video).  83 pounds matches my 2024 PR at Dub's Grip Classic.

Next was the Euro.  I opened conservatively again and went 4 for 4 with pulls at 95, 114 (video), 124 (video) and 134 pounds.  134 was a PR as I had been hitting 123 in practice leading up to the meet.

The Axle was the only lift that I felt like really was in my wheelhouse.  I opened heavy at 213 and went on to make lifts at 233, 243 and 248 pounds (video).  This was just a few pounds off of the 251 pounds I pulled at Dub's Grip Classic in 2024.  Had I remembered my lifts, I might have gone a little heavier on my fourth attempt.

Finally we wrapped up with the Anvil.  This was a new implement for everybody.  I had been hit or miss around 120 pounds in training and was thrilled to make 101, 111 and 126 (video) in competition and missed 131 pounds (video).

We started a little late around 10:15, but finished at a reasonable hour around 1:30 PM.  The weather was really nice for February.  We could have managed 6 athletes in the basement, but it was much better in the garage.

Seasoning was an issue on some of the implements, but Matt was pretty helpful with some tips and tricks.  The anvil with fixed connection wanted to rotate and could benefit from an alignment pin.

With a total of 465 pounds, I was well behind the 730 required for an elite total.  It is a PR as my last total was 427 pounds.

126 pounds should be a nice number for the GSI leaderboard.

Push-Pull

Friday, February 6, 2026

Westbound CrossFit - Coach Loni

0900 - 8 of us

Warm Up

Inchworm

Straight leg sit-up

Ring row

Ring reverse fly

Tempo bench press

Skill

4 sets:

1:00 on/ 1:00 off

Max Ring Muscle Ups

OPTIONS:

1) Rings (if you're good at RMU, then make these strict)

2) Bar MU or Jumping Ring MU

3) Low Ring MU 

I worked on kipping, then tried to do some pull-ups on the rings and then finished with kipping pull-ups

Conditioning

For time

Alternating double DB bench press (50/35lb.)

20-18-16-14-12

Ring muscle up

10-8-6-4-2

Goal: Sub 9

Cap: 13

Intermediate:

For time

Double DB bench press (35/20lb.)

20-18-16-14-12

Bar muscle up (option) or Low Ring muscle up

10-8-6-4-2

**First consider less reps for anyone who can do RMU.

I scaled to 25 pound dumbbells and did kipping pull-ups instead of muscle ups.  I moved well, but finished in 7:30.  I should have done some push-ups each round also.

V-up Finisher

10-8-6-4-2 with bent knees

Conditioning

Thursday, February 5, 2026

Westbound CrossFit - Coach Matt

1630 - 16 of us (full house)

Warm Up

Jump rope

banded press

banded high pull

wall walk warm-up

deadlift warm-up

Conditioning

16 rounds for time. 

24 Double Under

8 Deadlift (185/125lb.)

2 Wall Walk

Goal: Sub 21:00 (This is around 1:15 per round)

Cap: 25:00 (this allows for around 1:30 per round or slightly more)

Intermediate:

16 rounds for time. 

24 Double Under (24 single unders)

8 Deadlift (135/95lb.)

2 Wall Walk

I scaled to single unders, 95 pound barbell and 1 wall walk per round.  I thought I paced well, but in actuality came out hot finishing the early rounds in about 1 minute and the later rounds close to 2 minutes.  Overall my time was 24:20 which I was quite pleased with.

2 Pound Jackson Dumbbells

Robert Sully has been trying to unload these for the past 6 months on eBay and the Vintage Weights & Physical Culture Swap page.  Originally asking $120, then $100 and now down to $75 plus shipping.

While the price is likely fair, it is tough for me to add these just based on the handle shape and the lettering.  It is not that I do not trust Rob.  However, when selling, buyers should have the same suspicions that I do.

The bun head Jacksons are more distinctive.  

Decision time.

UPDATE: 3/6/2026

I eventually offered him $75 (including shipping) and he agreed.  We had some more exchange on how to tell if these are Jackson Dumbbells.

from Iron History

Dumbbells offered for Sale

Dumbbells offered for Sale

Dumbbells offered for Sale

Representative 3 pound Jackson Dumbbells

Representative 1 pound Jackson Dumbbells

Advertisement highlighting distinctive shape

"Hi, Sanjiv. Thanks for the offer. Yes, I can do that. First, let me show you how I came to the conclusion that these were Jackson.

If you’re on Iron History, you can go to Noam’s everything about Jackson globes post and see the write up. It’s extensive and wonderful. Noam is a solid researcher!

If you look at the smaller dumbbell on bottom right, it has the distinct features of the pair of 2s

Also in the post, Noam shares pictures of Jackson 1s and 3s from Efren.

Again the distinctive flared (some might say ergonomic) handle.

The saucer like heads and extreme flare of the handle aren’t a common feature of small buns in general, so in my best opinion, the 2s are Jacksons.

With 1-4 Jackson dumbbells, it’s very tough for 100% certainty. The 5s have the mushroom head and are easy. Higher globes are lettered and very easy haha. But given the distinct shape, I feel comfortable with these 2s.

Give it a look compared to my pics of the 2s and let me know if your offer holds. You’d asked before about them so I wanted to give you some background."

I decided to keep my maintain my offer and completed purchase. As more research is done and more collectors publish their holding, it will be easier to figure this out.

Roman Chair

I have bought ab chairs in the past and sold them.  Usually because the bench is at an angle and they take up space.  The closest I have come to a legitimate set up is "The Answer" paired with a utility bench which works fine and takes up a small footprint.  

Today, Facebook Marketplace served up something interesting.

Orlando Rudley described this as a Hyper Chair and Ab Machine and went on to say "Super solid adjustable metal frame ab and hyper chair. Great for ab work and turn over and it’s a hyper chair for your back. Also has adjustable dip station as well. Great for sit-ups as well using padded foot rests. Cushion is in great shape and has no tears or scratches. Ideal for 6ft or shorter. I’m six two and it’s just to short for me."

As long as it fits in my SUV it is definitely coming home with me and I look forward to giving it a try.  It should be more stable than my past efforts.  The foot print is a concern.  I am hoping it is about 2 feet wide by 4 feet long.  It does not appear to have many adjustments, but for $75, I can take a chance.  Worst case scenario, I sell it for $50 and take the loss.  Best case, I find a home for it and have a stable spot for future USAWA Roman Chair Lifts.

Conditioning

Monday, February 2, 2026

Westbound CrossFit - Coach Loni

1200 - 9 of us

Conditioning

2:00 max cal row

2:00 max single arm farmer carry (50/35lb.)

2:00 Box jump/ max box step up (50/35lb.) (24/20’)

2:00 rest

4 rounds for max reps 

Intermediate:

2:00 max cal row

2:00 max single arm farmer carry (35/20lb.)

2:00 Box jump/ max box step up (35/20lb.) (20/16’)

2:00 rest

4 rounds for max reps 

I scaled to the intermediate and moved well:

Row - 20-22-21-21

Farmer's Walk - 6-6-6-6

Box Jump / Step Up - 18-21-18-21

I was remarkably consistent.

World Wide Grip Battle Testing

Sunday, February 1, 2026

Basement Gym

1700

Grippers

28

58

64 (left)

70

Euro

53

73

93

113

118

Axle

123

173

193

213

223

SSE Anvil

60

95

115

125

120

95

Behind where I was a couple of weeks ago, but this should still be fun.

Strict Press - Metcon

Friday, December 30, 2026

Westbound CrossFit - Coach Aaron

1630 - 14 of us

Warm Up

Row

Push-up

Ring Row

Shoulder Tap

HS Hold

HS walking technique

wall facing holds, around the world on box

Strength

Every 2:00 x 4 sets

6 Barbell Strict press +

10 Dual DB Bent Row 

65-65-75-75

rows with 20 pound dumbbells

Conditioning

4 rounds for max reps:

1:00 max reps bench press (155/95lb.)

1:00 max row (cals)

2:00 rest

Intermediate: 105/65lb.

Baseline: 45/35lb.

95 pound bench press - 16-14-13-13 = 56

Row - 13-11-11-10 = 45

Total score 101

Gym Inventory

• Weights
• Olympic Iron (2,250 pounds)
• York (4) 45s, (2) 35s, (4) 25s, (2) 10s, (8) 5s, (2) 2.5s - 415 lbs
• York Hercules (2) 10s - 20 lbs
• York Modern (4) 2.5s - 20 lbs
• Universal (2) 45s, (2) 35s, (2) 25s, (2) 10s, (2) 5s, (2) 2.5s - 245 lbs
• ROC-MO (4) 45s, (2) 35s - 260 lbs
• Kabuki Strength (2) 25s, (2) 10s, (2) 5s, (2) 2.5s - 85 lbs
• International (1) 45, (2) 10, (1) 5, (2) 2.5s - 75 lbs
• Weight It Out (2) 5s, (2) 2.5s, (2) 1.25s - 17.5 lbs
• BFCO (2) 35s, (2) 10s - 90 lbs
• Billard (2) 45s, (2) 25s - 140 lbs
• AFA Falcons (2) 45s - 90 lbs
• Schisler (2) 45s - 90 lbs
• Standard (2) 45s - 90 lbs
• Rogue Fitness (4) 25s - 100 lbs
• Iron Grip (2) 45s, (2) 35s, (2) 25s, (4) 10s, (2) 5s, (2) 2.5s - 265 lbs
• Intek (2) 45s, (2) 25s, (6) 10s - 200 lbs
• Unbranded (4) 10s - 40 lbs
• Troy (4) 2.5s - 10 lbs
• Ivanko (4) 2.5s, (2) 1.25s - 15 lbs
• Ader Fitness Fractional Plates
• Hip Thruster Oversize Plates (2) 45s - 90 lbs
• Olympic Bumper (800 pounds)
• Rep Fitness (4) 45s, (2) 35s, (2) 25s, (2) 10s - 320 lbs
• Rogue Fitness (2) 25s - 50 lbs
• Rogue HiTemp (4) 45s, (2) 25s, (2) 15s, (2) 10s - 190 lbs
• Uesaka Chop Wood (2) 45s - 90 lbs
• XPRT Fitness (2) 15s - 30 lbs
• VTX (2) 10s - 20 lbs
• HomeGrown Lifting (8) 5s, (4) 2.5s - 50 lbs
• Eleiko Change Plates (2) 10s, (2) 5s, (2) 2.5s, (2), 1.25 - 37.5 lbs
• Rep Fitness Change Plates (2) 5s, (2) 2.5s - 15 lbs
• Rogue Fitness Change Plates (2) 2.5s - 5 lbs
• Olympic Kilogram
• Ivanko Kg (2) 5s, (2) 1.25s
• Werksan Kg (2) 2.5s, (2) 2s, (2) 1s, (2) 0.5s
• Pendlay Kg (2) 2s
• Rogue Fitness Kg (2) 1.5s
• Technique Plates
• Eleiko 2.5kg, 2.5kg
• Ivanko 5kg
• Rep Fitness 5 pound
• Standard Iron
• Iron Man Barbell (4) 25s, 
• ROC-MO (2) 50s, (2) 25s, (2)
• Radha (2) 25s
• Healthways Hollywood
• Barbells
1. Texas Power Bars 20kg
2. Eleiko Training Weightlifting 20kg
3. Rogue Fitness 2X Aggro 20kg
4. Unbranded 20kg
5. Unbranded 20kg
6. Rogue 15kg
7. Rogue Fitness Stump Bar
8. Unbranded Olympic Shorty
9. Rep Fitness 15lb technique bar
10. Al Girard Trap Bar
11. XMark EZ Curl
12. Bandbell E-MAXX
13. Apollon's Axle
14. Unbranded 7' Axle
15. Rep Fitness Shorty Axle
16. Black Iron Strength 2.5"
17. Titan Fitness 3"
18. Sorinex 3x4 Bar
19. Unbranded 2x5 Bar
20. Iron Man Standard Bar
21. York Standard Curl Bar
• Collars
1. QuickLee
2. Husker Power Lock
3. OSO Team Gupta Branded
4. OSO Rogue Branded
5. Rogue Cerakote
6. Lock Jaw
7. Spin Lock Collars
8. Spin Lock Collars
9. Spring Collars
10. Spring Collars
11. GWtech Standard Collars
12. York Standard Collars
13. Iron Man Standard Collars
• Dumbbells (1180 pounds)
• Dumbbells Iron
1. Vintage York Roundhead 1-50
2. Globes 40
3. Vintage York Bun 5's
4. Nebula Pitt Panther 12.5, 17.5
• Prostyle 45
• Dumbbells Coated
1. Iron Grip 20, 22.5, 40, 50
2. Rep Fitness 27.5
3. Unbranded 35
4. SPRI 8-10-12
5. Reebok 5
• Dumbbell Handles (misc)
1. Standard Handles
2. Olympic Handles
3. Nemesis 2" Handles
4. Gorilla Strength 2" Handles
5. Nemesis 2.5" Handles
6. IronMind 2.5" Knurled Handles
7. Arm Assassins 3.5" Handle
• Benches
1. Rogue Fitness Flat Bench
2. Cybex Flat Bench
3. Hammer Strength Incline Bench
4. Larry Scott Preacher Bench
5. Titan Fitness Revers Hyperextension
6. Hoist Ab Bench
7. Tuff Stuff Back Extension
8. Unbranded Utility Bench
9. BC Strength Glute Bench
10. The Answer Misc Bench
• Cardio
1. Concept2 Row Erg
2. Concept2 Ski Erg
3. Concept2 Bike Erg
• CrossFit
1. Abmats (6)
2. Med Balls - 6#, 8#, 10#, 14#, 20#
3. Slam Ball - 20#, 55#
4. Kettlebells - 35#, 35#, 53#
5. Bands
6. Battle Rope
7. Weighted Vest
8. Gymnastics Mat
9. ROMWOD Mat
10. Jump Ropes
11. Paralettes
12. Plyo Boxes - Wood, Soft
13. Gymnastics Rings
14. Climbing Rope
• Competition
• Heavy Lift Bar
• Hand & Thigh Bar
• Neck Harness
• Chest Harness
• Hip Belt
• Flooring
• Stall Mats (6)
• 2x2 Tiles (8)
• Grip
• Misc
• Loadable Sledge Hammer
• Titan's Telegraph Key
• Rogue Cannonball
• Rogue Grandfather Clock
• Rogue Blocks (1.5 x 4)
• IronMind Wrist Roller
• IronMind Twist Yo Wrist
• IronMind Expand Your Hand
• Loading Pins - Titan, FBBC, Unbranded, BSS, DHWOG
• Silver Bullet
• Crossbars, Knock Bars
• Fat Grips
• V-Bars - 2", 1.5", 1"
• Grip Tools
• Dragon's Tooth
• Tapered Rolling Handle
• Resin Ball
• Bear Paw Hilt
• Feats of Strength
• Anvil 50
• York half 50
• IronMind Pill
• Scale Weights - 50, 50, 25, 22, 22
• Grippers - Junior and Standard up to 111# RGC
• Grip Contest Implements
• Arm Assassin Strength Shop
• Napalm Nightmare - 2-3/8", 2", 2x5
• 2-3/8" Wrist Wrench
• Inch Pinch
• Shallow Inch Pinch
• Double Shallow Inch Pinch
• Finnish Trainer
• Thumb Blaster
• Nemesis Grip
• Crimp Plate
• Rolling Thumber
• Country Crush
• 2" Handles
• Barrel Strength Systems
• Flask
• Tips Tester
• Dub Hub
• Euro Pinch
• FBBC
• 2.25" Crusher
• Jug
• 4" Crusher
• Double Barrel
• Grab Ball
• Grenade Grip
• Little Boy
• Grenade
• DHWOG
• HorneTop
• LeverTop
• MoonTop
• StubTop
• IronMind
• 6" Block
• Hub
• Little Big Horn
• Rolling Thunder
• The Payne - John Oka design - by AASS
• Gorilla Strength - Nickel Pinch
• Otevoima - Finnish Ball
• SSE Anvil
• Misc
• Chains
• Magnetic Weights
• Mutt Bar
• Belt Fed Accessory Strap
• Bosu Ball
• Bulgarian Bags (8kg, 12kg)
• Sorinex CMB 35s
• Deadlift Bar Wedges
• Deadlift Jack
• EliteFTS Squat Box
• Indian Clubs
• Clocks
• Decorations
• Storage
• Crossover Symmetry
• Spartan Deka Ram
• Onnit 10# Mace
• T-Bell
• Titan Silencer Pads
• Ultimate DC Blocks (10)
• Ab Amigo
• Racks
• SML-1 Squat Stand
• Fringe Sport Wall Mount Rig
• York Squat Stands
• Strongman
• Raptor Yoke
• 12" Log
• Wooden Logs
• Atlas Ball - 100#
• Atlas Stones - 70#, 95#
• Husafell Bag
• Brute Force Sandbag
• Torque Fitness Sled

Conditioning

Thursday, January 29, 2026

CDOT

1220

Stairmaster

20 minutes, 63 floors, moderate pace

Metcon

For Time:

12 rounds

2 DB Hang Power Clean - 20 pounds

3 Front Squat

4 Step Back Lunge

24 Rope Skips

Finished in 11:56.  The HPC with a 20 pound db was stupid.  The rest was pretty good.

Inspired by WBCF programming.

Upcoming Grip Contests

World Wide Grip Battle - February 7th

• Grippers - ongoing purchases
• Euro - purchased 2025 (Steve Millard)
• Apollons Axle - purchased 2024 (Jason Wood)
• SSE Anvil - purchased 2026 (SSE)

Rolling Hills 4 - April 18th

• 2" Country Crush to 6 inch bar - purchased 2025 (Jason Wood)
• Napalm Nightmare Two Handed 2 Inch to 6" bar - (ordered from AASS 2026)
• Rolling Thunder - Purchased 2024 (Grip Board)
• Half Penny to 13" bar - Fabricating 2026 (not available)
• Wrist Roller - hard to train - NA

Dubs Classic - July 19th

• Grippers - ongoing purchases
• Double Overhand Axle - purchased 2024 (Jason Wood); also using Arm Assassin
• 3x4 Saxon Bar - purchased 2024 (Sorinex); using Arm Assassin
• Finnish Ball - purchased 2024 (Jesse Hagedorn); using Arm Assassin

Super Series

• 1.75" Raptor - NEED TO PURCHASE*
• 3x4 Saxon Bar - purchased 2024 (Sorinex)
• Grandfather Clock - purchased 2022 (Facebook Marketplace)
• 2" Country Crush - purchased 2025 (Jason Wood)
• Blue Fat Grips - purchased 2019 (Amazon)
• Ironmind Hub - purchased 2023 (IronMind)

King Kong - October

• 2-3/8" Wrist Wrench - purchased (2024 AASS)
• Thumb Blaster (5/8") - purchased (2024 AASS)
• FBBC Grab Ball - purchased (2025 FBBC)
• Little Big Horn - purchased (2024 IronMind)

Winter Garage Gym Competition #25miniggc

Wednesday, December 17, 2025

Garage Gym

1930

Log Clean & Press

90#

100#

110#

I happened to be one of the four random prize winners in the Winter Garage Gym Competition #25miniggc.

I then started the search of vendors to select a prize from. I did not need any big ticket items.  There were some cool custom items like Darko Rack Badges, Plate Snacks Stickers and 922 Designs rack badges and gym bench head cover.  I could have also used Wall Control hooks but that is not fun.

Come to find out that WeightItOut has begun offering a lot of products on its store front including implements from Grenade Grips.  These were fun items that could be had for around $50 and fit the bill perfectly.

They arrived and I had fun testing them.

They are not traditional grip tools which are nearly always steel, except for BSS which is aluminum.  One appears to be molded and the other 3D printed.  The shape of the Little Boy ($45) makes it very easy to grip.  The grenade ($10) is harder.  I was concerned about what a miss would feel like on either tool.  I will likely hold on to them or maybe offer them as prizes in the future.

Grenade Grips sells a host of the molded grip tools, grippers and some odds and ends.  None of there designs will ever be iconic, but they seem durable enough.  The grenade is bit of a pain and you have to get a small carabiner to work with it.

Stub Top - Grip Tools

I cannot help but continue to descend down the rabbit hole of grip tools.  This time it is the Stub Top currently sold by Gods of Grip under license from David Horne (World of Grip) for $41 plus $70 shipping from UK plus tariff.

Back in 2017, FBBC got special permission to make them for the the 2017 King Kong and they happened to have (6) leftover at $25 each.  At that price and shipping being only $20, I decided to buy (3).  One for personal use and two to sell/trade with local gripsters.

My spending spree this past month has been prolific - 

• SSE Anvil - $185 - for World Wide Grip Battle
• Little Boy - $45 - misc from Grenade Grips
• Grenade - $10 - misc from Grenade Grips
• Nickel Pinch - $19 - for Rolling Hills 4 (but too small)
• AASS NN 2" - $25 - added to round out order
• AASS NN 2x5 - $35 - for Rolling Hills 4
• The Payne - $40 - misc as John Oka no longer fabricating implements
• Scale Weights - $50 - Because why not
• Stub DHWOG by FBBC - $75 - Looking for half penny
• Silver Dollar Key Pinch - $500 - Having (30) fabricated by Iron-Fly for Rolling Hills 4 training
• PENDING - Raptor 1.75" - $100 - Super Series

Yes, that really does add up to $1,084 in grip tools.

Power Snatch - Metcon

Tuesday, January 27, 2026

Westbound CrossFit - Coach Aaron

0900 - 6 of us

Warm Up

Jumping Janks

Banded Bradford Press

Banded Muscle Snatch

Plank

Power Snatch - Burgener warm up

DB snatch technique

Strength

EMOM x 5 

5 touch and go power snatch - 55 pounds

2:00 rest

EMOM x 5 

3 touch and go power snatch - 65 pounds

Conditioning

50-40-30-20-10

Alt. DB Snatch (50/35lb.)

Sit up

Intermediate: 35/20lb. DB Snatch

Baseline: 15/10lb. DB Snatch

Goal: Sub 12:00

Cap: 15:00

This was a tricky one to scale.  In theory, I should have been able to finish by the cap.  In reality, I did not.  I scaled to a 20 pound dumbbell, but kept the rep scheme.

Round 1 - 5 minutes (on pace)

Round 2 - 5 minutes (1 min slow)

Round 3 - 4 minutes (1 min slow)

Round 4 - finished 20 Alt DB snatches in 1 min (on pace)

I was moving fine on the snatches, but fell apart on the sit-ups.

Grip Board Implements

2.5" FBBC Crusher $100 (retail $125)

2.75" FBBC Crusher $175 (retail $210, bushing)

Napalm Frame Only  - $30 (retail $40)

1-5/8" Thumb Blaster - $30 (retail $40)

Arm Assassins Uprights - $65 (retail $68)

I know times are tough and prices maybe going up, but these are all still in production and made in the USA.  Good luck with sale.