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.

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