and just like that

“…true freedom is impossible without a mind made free by discipline.” – Mortimer Jerome Adler

Happy Monday!

Sometimes I don’t include the warm-ups in the WOD posting, for whatever reason the WOD always gets the majority of my attention usually because it is the one kicking my ass. But, not today. Seems the warm-up had something to say too. It was determined not to be overlooked. Today the warm-up had a voice. And it came in loud and clear.


Row 500m

10 Pistols

Row 500m

15 Burpees

Row 500m

20 Jumping Alternating Lunges

Completed. And then wondered how it was possible that we still needed to WOD. Nicely done, ACF. Way to dazzle and keeps us on our toes.


I. “Diane”

21 – 15 – 9

Deadlifts (225/155)

Handstand Pushups

*12 Minute Time Cap

Completed: Kevin suggested keeping our weight the same as the last time we hit Diane. Mine was 105lbs. in 5:35 back on 4/3/2012. While it felt kind of light to me, I listened to the our local CF Savant and kept the weight the same. So glad I did. My time: 4:37. Knocked off almost an entire minute from my last PR in less than a month.  Woot. Also noticed I’m getting lower to the ground on the ring push ups. Very interesting.

And just like that, all my stresses from the day melted away into nothingness. Therein lies the secret to my love affair with CF: Measurable personal successes captured in perfect moments.

II. Run 1 Mile for Time

Completed: 9:35.

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