Yes Coach

The more you know, the more there is to know. Crossfit will take you as far as you want to go, and then some. I’m absolutely certain at this point there is no finish line in Crossfit. It’s fascinating. I remember watching the lifters during the Olympics as a kid. Not the ice skaters, no, the lifters. I found it mesmerizing. If you watch any of the videos on youtube it’s like going back in time. Then try doing .01% of what they are doing. They make it look all so easy.



Burgener Warm-Up


I. On the Minute for 7 Minutes:

High Hang Squat Snatches

After Final Round – Rest 2 Minutes

II. On the Minute for 7 Minutes:

Mid-Hang Squat Snatches

After Final Round – Rest 2 Minutes

III. On the Minute for 7 Minutes:

Squat Snatches

IV. Tabata Running

Completed: started at 35lbs. then 45lbs, then 55lbs. Seems light, right? Trust me. T’was not light to me. Plus, the goal here was to focus on form. It’s an incredibly precise movement. Then tonight was pulled into watching Coach Bergener videos. Specifically learning about his warmup. He’s awesome too. Like I said, the more you learn, the more there is to know. It’s inciting.

He says if you practice this every morning, in a couple of weeks, you’ll start hitting PR’s. Yes Coach!

bright shiny objects of distraction

Persistence of action comes from persistence of vision. When you’re super-clear about what you want in such a way that your vision doesn’t change much, you’ll be more consistent — and persistent — in your actions. And that consistency of action will produce consistency of results.” 

Interesting article on achieving goals: HERE.

I’d say my bright shiny object recently has been cheese pizza. Oh, and a vanilla flurry with peanut butter cups, wait… and Facebook. Yes. Facebook. Those who are really in the know would be scratching their heads in true disbelief at this last one. Sometimes a lot of stress creates a lot of noise, creates a lot of fog, creates headaches, creates reaching for anything to distract from the stress. Point being, lots of distractions lately. Lots of distractions = poor focus = poor results = no goal for you.

What am I so afraid of?


Active. Recovery.

The WOD today was one of my least favorites. Once again I tried to think of any reason not to go in. Especially since my arms felt like they might fall off after yesterday. But when I questioned over FB whether or not I should do it, Kim very nicely said; “Come on in, work the skill transfer, scale weight if necessary for WOD and squats. Half intensity/active recovery will help with the soreness.”

And she was right. As usual. Active recovery is such an interesting term, never really thought about what it meant until now. Active. Recovery.


I. “Jeremy”

For Time:

21 – 15 – 9

Overhead Squats (95/65)


*10 Minute Time Limit

Completed: Overhead squats at 35lbs. in 8:52. We could say this is a PR based on my last ‘performance’ wherein I didn’t even finish and needed a hand up. But, I wasn’t trying to break any records. Just wanted to keep the muscles moving, especially in the shoulders.

II. Back Squat

5 – 3 – 1

Completed: at 105lbs., then 125lbs. Got one at 145lbs. but didn’t break full parallel, so doesn’t really count. And I’d rather do it right than not at all. I want to have good form. Good form means healthy strong body for years to come.

I’m dissatisfied with all my clothes recently. Nothing is fitting as it should. My body is shifting in proportions. While eager to find things that I would be psyched to wear, it is feeling even more necessary to not be too hasty and rush into buying new clothes. Rather, might be best to wait a little longer, till a little further down this path.

Just not feeling like what I really want is out there right now.

Memorial Day Murph

“Courage is resistance to fear, mastery of fear – not absence of fear.” ― Mark Twain

There’s an annual workout in the Crossfit world called the Memorial Day Murph. It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. In boxes around the US, athletes gather and perform this WOD in honor of Lt. Murphy and those who serve. It’s not an easy workout. It’s a beast. If you’ve got a twenty pound vest or body armor, you’re encouraged to wear it.  And people do.

All day yesterday and even this morning, leading right up to the actual workout, I was, well, scared. Full of anxiety as I drove into the parking lot. How am I going to do this?

And then I thought about what a soldier might feel; When leaving his family behind, his first steps into battle. The incredible fear he must find the courage to swallow. The absolute unknown of what lies ahead and the total and utter certainty of it. Whatever it may be. It was almost too much to imagine.

Would I ever possess such courage? Here I sit afraid to do some squats and run for an hour? By comparison, its ridiculous really. But fear is a very personal thing. And it comes in all shapes. Whether physically standing in front of you, or creeping through your thoughts when least expected. It’s there. And it can take hold of you.

This morning the sun was shining brightly in upstate NY. And as I watched the parking lot begin to fill, and other athletes get out of their cars and walk towards the gym, I knew I could too.


I. “Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Completed: In 61:52.

I’ve been talking about Crossfit to friends and family for some time now. In fact if you ask them they might actually tell you I won’t stop talking about it. My brother brought his daughter today and very graciously watched and cheered. He called me later in the day to talk about it and see how I was feeling. ‘I’m really sore,’ I said. And I am. Really sore. But never before CF have I thought I would be capable of such things as were done today. I used to have a tendency to quit. To lag in the middle of large endeavors, and then just let it all fall a part. But somehow not any more. No matter how fearful or full of doubt I become. Over the last seven months I’ve learned that I’m quite capable, actually.

For me it just comes down to putting one foot in front of the other, and then across the triple wide, and then through door.

What we face is never, ever, bigger than what we are capable of doing.

No matter what might be creeping through your head; show it the door and get right back to the work at hand in front of you.

3-26-12 Run

3.5 mile run today. Avg. 9:57 mile. Was hot and feeling slow. But, completed nonetheless.

3, 2, 1…Go!

When the soul lies down in that grass
the world is too full to talk about.” ― Rumi

Did you ever have an idea in your head. A picture. Of something that you just had to bring to life? It’s been happening to me quite a bit. Especially recently. It’s as if something in me has woken up. The light at the end of the tunnel has turned into a spotlight, shining brighter than ever before, illuminating ideas and pictures and beautiful things in my mind that I intend to bring to life.

I’ve had the idea for this charm in my head for months. Not to exact specifications, but pretty close. I knew it had to be reflective of Crossfit. Just not exactly sure how. I searched on for a while. There are some gorgeous handmade charms there. I even exchanged a few emails with one artisan, but when she learned I didn’t want to pay upwards of $100, she simply stopped responding. I left it alone for a while, but the idea was still there, percolating.

And then one afternoon after my niece’s soccer game we ended up at The Pottery Place. Where you can make your own silver charms. And my idea, finally, was brought to life. The joy of it! The nice girl who helped me there walked me through every step of the process, I talked with her about what I wanted it to say, and then found the stamp of the cute adorable monster. Eh, voila.

There was some extra silver clay left over, and she offered to let me do another small charm. Whereby the ninja penguin was born. Serendipidous if you ask me.

3, 2, 1.. Go! is what the coach says at the beginning of each WOD. To me it’s an epitome for life. ‘Cause ready, set, Go is the only way through.