Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Monday, February 16, 2026

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)

Sunday, February 15, 2026

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.


Saturday, February 14, 2026

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


Friday, February 13, 2026

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

Thursday, February 12, 2026

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.

Tuesday, February 10, 2026

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.

Sunday, February 8, 2026

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.

Friday, February 6, 2026

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.

Thursday, February 5, 2026

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.

Monday, February 2, 2026

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.

Sunday, February 1, 2026

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


Thursday, January 29, 2026

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.

Tuesday, January 27, 2026

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.


Monday, January 26, 2026

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.

Thrusters - Jackie

Monday, January 26, 2026

Westbound CrossFit - Coach Loni

1200 - 12 of us

Warm Up

Row
Pull-up prep
Air squats (neutral, wide narrow)
Thruster prep, technique, paused
Pull-up prep, technique, practice butterfly and kipping

Strength

Thruster Primer
Build to a heavy single from the floor. 

35
55
85
105
115
125 pounds

Conditioning

“Jackie”
1k Row
50 Thruster (45/35lb.)
30 Pull up

Goal: Sub 7
Cap: 10:00

Intermediate: banded or jumping pull up
Baseline: 500m row, 35/15lb. Thruster, ring row or inverted row

I scaled to 500 meter row ~2:30
I scaled to 40 thrusters at 35 pounds ~2:45 - I messed this up bad - 15-5-3-3-3 / 5-3-3 rep scheme
I did 30 kipping pull-ups ~4:15 - I felt good doing these

9:33 total workout time

My previous Jackie efforts were over 10 minutes, always did the 1000 meter row and did jumping pull-ups, which would have gone much faster, but would have been a worse stimulus for me today.

Sunday, January 25, 2026

Calibration Weights



In my endless pursuit of all things heavy, I cam across these "Troemner 10 kg Class F Grip Handle Weights for Calibration" being offered in Englewood by Nicole Reimers for $50.

Troemner is the world's leading supplier of precision weights.  Established in 1838 in Philadelphia, PA.

10kg UltraClass retails for $1717
10kg Cl1 retails for $1452
10kg Cl2 retails for $1327
10kg Cl3 retails for $1249
10kg Cl4 retails for $1031
10kg Cl5 retails for $890

NIST Class F are no longer available for legal metrology use as 2020.  These weights have been switched ASTM Class 6 and Class 7.  The weight tolerance is 1 gram (which is pretty fu*king good).

I am hoping the weight and diameter make for good medley implements.

They feel great in hand.  Nicole was liquidating equipment from Anano Technologies who was a a company in the cannabinoid and pharmaceutical testing market.



Saturday, January 24, 2026

Synergy Custom Fitness


Now that is a weight tree.  Synergy make a lot of custom products.  It might be worth looking into.

Grip Testing

Saturday, January 24, 2026

Basement Gym

1600

Silver Dollar Key Pinch

13.7
23.6
24.6
25.1 made Right, missed Left

Half Penny - World Record - 45.6; 100th - 29.1 pounds - People should be able to lift more on mine.  I need to go ahead and get these ordered.

Gorilla Strength Nickel Pinch

8.8
12.2
9.7
10.3 made Left, missed Right

Videos showing Jay Ripley hit 19.8 pounds and Jason Payne making 23.5 pounds

Little Boy

28
53
78
103
128

This tool feels really good.  The shape of it should make for some big lifts.

Grenade

28
33
38
43

This tool is kind of weird.  It is between a key pinch and an inch pinch.  The tool itself has good texture and would not need much chalk.

Thursday, January 22, 2026

Push-ups

Thursday, January 22, 2026

CDOT

1200

Conditioning

Treadmill - 2.8 mph, 5% incline

30 minutes with 4 push-ups every minute - 120 total push-ups

Great little moderate intensity conditioning workout.  Transitions plus push-ups were about 20 seconds and 40 seconds was on the treadmille.


Silver Dollar Grip Tool

I met with Nick at Iron-Fly this morning and showed him a selection of loading pins and various grip tools that I had purchased to give better context to the project.  First, I was really excited that they were even willing to take on this job.  They are a small shop with a 4 foot x 8 foot laser table.  They focus on steel telecom structures and are willing to take on small "filler" jobs as well.

Nick took a look at my crude drawings and said they were planning on laser cutting (1) of each part and that I could come back later and take a look.  They work from DXF files.  Despite my drawings not having tolerances, materials or anything else, they could get started and work with 1/8" plate steel that they currently had in the shop.  Once they get an estimate of cutting time, they can provide a quote for the job.

I am actually surprised they did not request any financial commitment up front.  Maybe it is worth a half hour of their time and some spare metal to develop a customer relationship.  Maybe they will cover it on the back end if I go forward with an order of (30) pieces as I originally thought I could manage.

--

Backstory

Rolling Hills Grip Challenge 4 is featuring the GripTopz Half Penny as one of the lifts.  
  • Gods of Grip half penny GripTopz based on David Horne's design is a $41 grip tool plus $70 shipping plus tariff that is currently sold out.  
  • Nemesis Grips makes a series of key pinches from a nickel, dime, quarter, loonie and toonie.  Based in Canada, the implements cost $52 plus $30 shipping plus $30 tariff.  
  • Gorilla Strength Nickel Pinch by Gorilla Strength in the United States for $19 with free shipping.  
  • Barrel Strength Systems makes a coin lift that is $13 and can be purchased from Cannon Powerworks.  
  • Gods of Grip half penny trainer for $1 plus shipping plus tariff from UK
  • John Oka DaBloom no longer being manufactured was $40 plus shipping from Maui
A market exists for a key pinch about the size of silver dollar fabricated in the United States primarily for the US market.  Retail price between $30 and $50.  I think I could sell 5-10 locally and maybe another 20-25 if it gains some acceptance.  After that sell via GripBoard, Cannon Powerworks, eBay or direct from Instagram.  Not trying to overtake the market.  It would be really cool if it could be picked up for future King Kong events or GSI events and probably worth sending a free one to Jedd and Eric.

I sketched out a design that could be laser cut and simply welded together to work with open top loading pins from David Horne, Arm Assassins Strength Shop or Barrel Strength Systems.  They are all very similar and fabricated from Schedule 80 pipe with an outer diameter of 1.9 inches and a 0.35 inch thru hole between 0.7 inches and 1.1 inches from the top of the loading pin to accept a 5/16" ball detent pin.  Most folks just use a screwdriver handle for convenience.

I then sketched out a design utilizing steel tube at the base for a premium tool.  I selected 2-1/4 OD with 14 gauge walls.  If this is a common enough size, great, otherwise the design can be modified to maintain a 2 inch ID.  0.065 inch wall thickness seems cheaper, not sure how easy it is to work with. 0.12 inch wall thickness is generally available from Speedy Metals as well.
Basic Design




Premium Design

Based on the estimate of the options, I am happy to chunk down $500-$600 for this pet project.  I was hoping the first design even with welding would come out to around $20 and the second design under $40, but it is hard to say.

Worst case scenario is price doubles and I lose $1000 because nobody likes them.  Still not the end of the world.

Best case scenario, I sell 100 and they go mainstream.  I could introduce a new tool every year or couple of years.  I learn something about marketing, business, working with people and give back to sport that I have come to enjoy.

--

Brainstorming
  • Laser cut Colorado Grip Tools or CGT
  • Have stickers printed
  • Prizes
  • Gifts
  • Lesson learned
  • Tool in the shape of a half Octagon (Lesher Dollar)
  • Tool in the shape of double silver dollar (boobies top view)
UPDATE 1/24/2026

Got the prototype on Friday and it matched the original .dxf files that I sent over and not v2.  Not a big deal as the prototype worked great on the BSS, AASS and FBBC loading pins and was about 0.5 inches too short for the DHWOG loading pin.

Only design change was making the slot a little wider from 0.125 to 0.135 on the base plate.

I did lengthen the part to fit DHWOG, it should not be much sloppier for the other loading pins.

While designed for open top, it can also be used with a carabiner (max diameter 1/4", 3/16" is too big). 

I am going to go ahead and do a 30 piece run.  Originally expected them to cost $500.  Might be a little more with a longer part.

I had considered a round base design, but that would restrict use to an open top only.  This can be used with both open top and standard loading pins.  If I went this route, I should select 2.375" OD x 2.067" ID x 0.154" Wall Thickness 2" Schedule 40 Pipe.  Centering the pipe is a non issue.  Make the pipe symmetrical.

UPDATE 1/26/2026

Ordered (30) pieces of original design.  Alternative design would have been over $800 and at $30/part and selling for $40 each this is a tough sell.

UPDATE 2/5/2026

I picked up (30) pieces this morning and want to do a soft launch via instagram.  

Test your grip with the Silver Dollar coin pinch.  Designed to be used with an open top loading pin, it can also be hung from a carabiner.  The coin pinch has been the bedevilment of grip athletes since the beginning of the sport.  It is one of the easiest things to test and a person could drill a hole in any coin and see who could lift the most from it.

I designed this specifically to train for the Rolling Hills Grip Challenge and was frustrated that I could not purchase a Gods of Grip version to train for the event.  I decided to design my own based on the diameter of the United States Silver Dollar.

Gymnastics - Metcon

Wednesday, January 21, 2026

Westbound CrossFit - Coach Ryley

1730 - 10 of us

Warm Up

Line drills / Hinshaw warm up
Toes 2 Bar warm up

Gymnastics Skills

15 min for Quality:
10-8-6-4-2 Strict Toes to Bar
10-8-6-4-2 Jefferson Curl
20-16-12-8-4 L-sit Hold (seconds)

*Once you finish 2/2/4 go back to 10/10/20

Strict toes to bar was ugly.  I would raise my knees and then draw up my pelvis for a little extra range of motion.

Jefferson curl was OK.  I used a 15 pound dumbbell and had decent range, but poor articulation

L-sit was a knee tuck and I could go for about 5 seconds at a time

Got through 10-8-6 when time was called.

Conditioning

4 rounds for max reps
1:00 shuttle run (2 reps rewarded each time athletes touch the line to turn)
1:00 Toes to bar
1:00 Rest

Scoring: 4 points for each successful shuttle run, 25ft. Out and back. This is simply to balance the value of timing between toes to bar and running. 

Intermediate: Hanging leg raise
Baseline: V Up or lying leg raise to rig/ KB

I wanted to do Toes to Bar to test for the OPEN.  Ryley suggested 1 T2B, followed by 2 linked kipping hanging leg raise, followed by 1 T2B, etc.  I still went with T2B singles.

Round 1 - 13 + 7 = 33
Round 2 - 12 + 8 = 32
Round 3 - 12 + 7 = 31
Round 4 - 12 + 7 = 31
--
127 points



Tuesday, January 20, 2026

Grip Tools Wish List

After a deep dive a few years ago on GripTopz Half Penny and Gold Bar, I did get a reminder about Gorilla Strength.  As I look to the rest of this year's grip calendar, there are some other contest tools I am interested in.

Rolling Hills - 2 x 5 Napalm Nightmare Pinch - $35 from Arm Assassins Strength Shop

Super Series - 1.75" Raptor - This is from Country Crush and is $100 (could add swivel $24.95, vertical trainer not sold separately, but package is $140)

While making a purchase from Arm Assassins, I would like to add The Payne - $40

$75 Total Order from Arm Assassins - I likely will do Rolling Hills and would like to add this.
$100 Total Order from Country Crush - I likely will not do Super Series, but nice to have

Otevoima Pecco - Mass imported by Arm Assassins Strength Shop - Hard Spring set up is $95.  Not really interested.

2025 Napalm Nightmare World Championship featured
2" NN - don't have - $25
2x5 NNP - want to buy - $35
2-3/8" NN - have - $30
3x4 NNP - don't have - $50

Arm Assassins - 2" NN - $25 + 2x5 NNP - $35 + The Payne - $40 = $100 plus tax/shipping less 5% discount.

Should probably wait until some of my other tools and orders arrive.

UPDATE 1/25/2026 - Order Placed

2" NN - $25 pair
2x5 NNP - $35 pair
The Payne - $40
--
Total $100
Less $5 (thegripshow)
Shipping $16
--
$111 out the door for some new toys.

I will in all likelihood buy the 1.75 inch raptor in the next month.

Metcon

Tuesday, January 20, 2026

Westbound CrossFit - Coach Aaron

1200 - 10 of us

Warm Up

row
inch worms
Cossack squats
air squats
burpee technique
wall ball prep

Conditioning

Every 5:00 x 6 sets
20/15 Cal Row
15 Burpee to rig
20 Wallball (20/14lb., 10/9ft.)

Goal: Allow for 1:30 rest each interval. Sub 3:30 rounds. Athletes pushing hard can see times closer to 3:00 when going full send. 

Intermediate: Reduction in calories/ volume first here. I.e. 15/12 Cal Row/ 12 Burpee/ 15 Wallball at RX loads/ heights, then choose reduction in load if needed. 

Baseline: 10/7 Cal Row, 10 Burpee, 15 Wallball (10/6lb./custom height)

I scaled the volume and load pretty well.  I settled on 12 calories - 8 burpees to rig - 12 wall balls (14 lb to 10 ft) and maintained reasonable rounds.
  1. 2:43
  2. 2:50
  3. 2:59
  4. 3:02
  5. 3:04
  6. 3:07
Finished with a little kipping technique work.

Monday, January 19, 2026

Deadlift - Metcon

Monday, January 19, 2026

Westbound CrossFit - Coach Loni

1200 - 20 of us

Warm Up

step ups
single leg glute bridges
ring rows
pull-up prep
box jump prep
deadlift prep
build to deadlift starting weight

Deadlift

Every 2:00 x 5 sets (building)
5-5-4-4-3-3

5x185
5x185
4x225
4x225
3x255
3x235 (we were sharing the 10's)

Conditioning

For time
21-18-15-12-9-6-3
Pull Up
Box jump (24/20’)
Deadlift (225/155lb.)

Goal: Sub 14
Cap: 17:00

Intermediate: Banded pull up (no jumping today), 20’ or custom box jump height, 185/125lb.

Baseline: Ring Row or inverted row with barbell, low plate jump (jump by all means, only step due to injury. Also consider reduction in jump volume perhaps 7 jumps each round), 55/35lb. 

I chose to scale the reps, but keep the movements

Round 1 - 15 (6:38) 8.9 seconds/rep
Round 2 - 12 (12:45 - 6:07) 10.2 seconds/rep
Round 3 - 9 (17:14 - 4:29) 10.0 seconds/rep

I was moving really well and really pleased with this rep scheme.  All of my movements were deliberate singles and I am feeling good for the open.  Plus it is pretty awesome to do 36 pull-ups in a workout.

Jackson Weight Plates


Gen 3 1A plates being offered on Vintage Weights & Physical Culture swap page 1/19/2026.  I reached out to the seller who let me know that 2.5s are usually $700-$750 and 5s are around $400-500.  He was looking to sell both for $900.

#1 1930s, the very best, machined the backs, production ended in 11959

#2 and #3, not lathed for calibration

#4 set 1.5" bore, among the rarest

#5 started production in 1959, plates had a bore of 1-21/64" to fit the 1-5/16" sleeve perfectly, highest production numbers.

#6 same as #5, but with shorter bar

Universal Weight Plates


A set four years in the making

45's Pez - Facebook Marketplace - 1/19/2022 - $120
35's Mandie - Facebook Marketplace - 5/21/2025 - $80
25's Kendall - Facebook Marketplace - 10/2/2023 - $50
10's Kendall - Facebook Marketplace - 10/2/2023 - $20
5's Brandon - Vintage Weightlifting Swap - 9/28/2023 - $30
2.5's Riker Johnson - Vintage Weightlifting & Physical Culture - 1/18/2026 - swap

$310 for 245 pound set

World Wide Grip Battle Testing

Sunday, January 18, 2026

Basement & Garage Gym

1400

Grippers

10x28
3x49
59
64
71 (left only)
85

Euro

53
73
93
123
123

IronMind Axle

3x123
173
213
233

Anvil

61
111 (right only)
121 (right only)

The Elite Total  was proposed by Jedd Johnson and is an outstanding achievement in gripper close, euro and axle.  93kg benchmark is 730 pounds.  I achieved 71+123+233 = 427 pounds which is appropriately inadequate.

I did enjoy testing the lifts and feel like there is room for improvement.

Rope Climb - Metcon

Friday, January 16, 2026

Westbound CrossFit (Coach Loni)

0900 (about 10 of us)

Warm Up

3 direction lunges
line hops
wall sit
shuttle runs
lunges
tempo ring lower and holds
rope climb technique

Gymnastics Strength

Accumulate:
10-15 Rope Climb
3:00 Ring Support
*If you're good at rope climbs, make these Legless

I did 4 rope climbs, tried to work on pinch rather than Spanish wrap and tried one legless, but only made it hand over hand once.

Conditioning

10 shuttle run (25ft. Out and back)
100ft. Lunge (50/35lb., single DB)
1:00 wall sit (unweighted, accumulate)
3 rounds for time. 

Goal: Sub 11
Cap: 15

Intermediate: 35/20lb., 8 shuttle run, :40 wall sit

Baseline: BW lunge, 5 shuttle run, :20 wall sit

I scaled to a 15 pound dumbbell and 0:30 wall sit finishing in 14:00.  This was a good scaling option.  I was challenged on the lunges without blowing up.  The wall sit was appropriate for the time domain.  I could have pulled some shuttle runs, but wanted to focus on that movement for frisbee.

Saturday, January 17, 2026

Grip Tools Wish List

I would be interested in these if not for the $72 FedEx International Shipping.  Try to find on GripBoard, eBay, Arm Assassins or Nemesis.

Nemesis is $52 for the Loonie, $22 shipping, $29 tariff.  Definitely need to learn to weld.

Half Penny is 1.5 mm to 2.0 mm.  Could fabricate from 16 gauge (1.5 mm) or 14 gauge (2.0mm) sheet steel.  Cut half penny.  Cut square or round base.  Weld to insert for open top (inside diameter, distance to through hole, through hold inside diameter. 

Dabloom (John Oka) was named for UK Keypincher Jerome Bloom.  Oka was fabricating about 5 years ago.  Stamped with serial number, customer, fabricators mark and location.

Should also consider 2.4-3.1 mm (0.095 - 0.122; 12 gage to 11 gage sheet steel) and 38.1 mm (1.5 inches) diameter to match Morgan Dollar.

Facebook 11 gage - 1 foot x 8 foot = $20 at mile high metal supply.

Half Penny - Gods of Grip - $41

Stub - Gods of Grip - $41

Gold Bar - Gods of Grip $69

Gorilla Strength Equipment Nickel Pinch

The gorilla strength is basically the exact design I came up with and they are able to deliver at a $19 price point.  I will be using a larger top plate and larger grip surface.  Hopefully, I could get them fabricated locally for $25 and sell for $35.  I still think a larger pinching surface will make for a better implement.

Grip Tool Silver Dollar Design

Design from 11 gauge cold rolled sheet steel - 0.1196 nominal thickness
1' x 8' on Facebook Marketplace for $20

Grip Surface
  • Grip surface 1.5 inch diameter (half moon)
  • Stub length 1.62 inches long (pass through base plate and have 1.50 inches overhang
  • Stub width 1.49 inches wide (to fit is 1.5" schedule 80 pipe (ID = 1.500") or 1.5" schedule 40 pipe (ID = 1.610")
  • Open top pin hole 0.39 inch diameter (to take 3/8" clevis pin)

Plate 
  • 3 inch x 3 inch square with 0.125 inch x 1.50 inch slot at center to accept grip surface or 4 inch x 4 inch
Set up - 

Have prototype made - up to $200?
Have additional (20) made - $20 each?
--
$600 total

Break even selling at $30; sell for $40 make $200; sell for $50 make $400?

Work with Iron Fly Steel Fabrication - 3232 South Platte River Drive, Englewood, CO 80110

Friday, January 16, 2026

Iron Game History

I was renewing my Iron Game History and was confused as to when I subscribed and how many issues I should have.  Small matter, but I hate losing stuff.

Currently I found (3)

Volume 17 Number 2 Spring 2024
Volume 18 Number 1 Winter 2024
Volume 18 Number 2 Summer 2025

Either way, I am sending in my renewal today for (4) issues at the rate of $45.

Thursday, January 15, 2026

Sprinting

Thursday, January 15, 2026

CDOT

1200

Warm Up

Hip Hammy Flow
Jogging
Line Drills


Sprinting 

8 x 116 yards (roughly every 2-2.5 min)

27.7
27.4
28.7
27.4

28.0
28.3
27.5
27.2

Felt sluggish but nice to dust off the cobwebs.

Finished with some leg extensions, leg curls and calf "raises" on leg press machine.

2025 Year in Review

I typically post an overall life year in review on my main site blog and decided to add one to this blog as well.

The Numbers: (through 12/30/2025)
  • 207.1 pounds – Year Start Weight
  • 205.1 pounds – Weight Today
  • 11.8 swim miles – 21 sessions
  • 333 bike Biles – 28 sessions
  • 170 run Miles – 88 sessions
  • 233 additional training sessions
Competition
  • 2 Powerlifting – Spring/Fall GGC
  • CrossFit Open
  • 0 Running
  • USAWA – Bayou Beast Bash, Ed Zercher Memorial Strength Classic, CO Single Arm Challenge, Club Championship, Bench Press Heptathlon, Grip Championship, New Zealand Open, Tony Lupo LW 10, USAWA Nationals, Andy Goddard World Postal, Clark’s RD, CO OTSM Classic, 1 Ton Challenge, 2 Fisted Challenge, IAWA Worlds, HCV Cup, Backbreaker, IAWA OTSM Postal, Team Lift Championship, NYE Record Day, All (4) Postal events, All (12) BSAG events
  • 0 Highland Games
  • 0 Triathlon
  • 1 Grip Event – King Kong
  • Hyrox – Las Vegas
Garage Gym Build:
  • Net-Net - $2,683
  • Modern Net - $525
  • Vintage Net - $842
  • Grip Net - $1,316
    • Contest - $491 (Thumb Blaster, Euro Pinch, Silver Bullet, 2x5 Saxon, Country Crush, Moon Top, Lever Top, Double Barrel, Grab Ball)
    • USAWA - $60 (Fulton DBs)
    • Gripper - $287 (GHP 4, GHP 5, RB130, COC Sport)
    • Misc - $478 (loadable sledge, IM DB handles, IM pill, Tapered Rolling Handle)
  • Purchased Heavy Lift Bar, Hand & Thigh Bar, Stump Bar, GT 45’s, Grippers, IronMind Pill, 2x5 Saxon Bar, Rogue 2X Aggro Bar, 3.5 Inch DB Handle, Anvil
  • $215 Quattro Assi
  • $60 Scubapro Go Sport fins, $795 Shearwater Tern, $30 Dive Knife
  • No Ski or Golf gear
I have had a pretty good training year.  I am still going back and forth between Westbound CrossFit and training at home.  I started dieting in November after hitting a high mark of 214.5 pounds.  I am back to even for the year.

Other Items:
  • Bike to Work Day
  • 1 Archery Sessions
  • 10 Tennis Sessions
  • 0 Shooting Sessions
  • 2 Bucket of Balls and 18 holes at Arrowhead (Stolfus)
  • 0 Ski Days (last was 11/29/2024)
  • 3 SCUBA Sessions
Volunteered to Spot/Load at USAPL State Championship in Februay

Powerhouse Boxing drop in – April

F45 drop in – December

Ultimate Frisbee drop in – December (with Diya)
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Overall for the year, I was definitely overinvested in All-Round weightlifting and will dial back.  I still want to compete and host events, but stick to around 1 per month and drop the BSAG for 2026.
In looking at the season to date, I want to be more deliberate about All-Round Weightlifting.  Looking at the season, I want to target 1 event per month and drop the BSAG.  2025 was overkill.
  • January – Bayou Beast Bash, Zercher Strength Classic
  • February – 
  • March – Colorado Single Arm Challenge, Jeff’s Birthday
  • April – Club Championship, Bench Press Heptathlon
  • May – Grip Championship
  • June – Tony Lupo LW, Q2 Postal
  • July – Nationals, Andy Goddard World Postal
  • August – Clark’s Gym RD
  • September – Colorado OTSM Classic, One Ton, Two Fisted
  • October – IAWA Worlds
  • November – High Country Vigour Cup
  • December – Backbreaker, IAWA OTSM World Postal, Team Lift, NYE Record Breaker
Hyrox has still been the highlight of the season.  I was not prepared for Wellington Swim-Run and missed registration for Littlefoot Triathlon.  I did not make time to train for Highland Games.  Overall balance of the year has been good, but do find myself going all in on All-Round.

Looking to next year – 
  • Chilly Cheeks? 2/21/2026
  • Westbound Throwdown 4/11-12/2026
  • Spring GGC 5/9/2026
  • Deka 5/30/2026 – REGISTERED
  • Muddy Dash 6/20/2026 - REGISTERED
  • USAWA Nationals 6/27/2026
  • Dub’s Grip Classic 7/19/2026
  • Elizabeth Celtic Festival July 2026
  • Littlefoot Triathlon September 12, 2026
  • Colorado Scottish Festival September 2026
  • Great Trailhead 5M & 10M Bear Creek Lake – 3W October 17, 2026
  • King Kong 10/24/2026
  • Fall GGC 10/31/2026
  • IAWA Worlds 11/7/2026