I. Deadlift

3 x 10

Completed: @ 135lbs., then 155lbs., then 175lbs. The goal was to work up to approx. 70% of 1 Rep Max. Last I tested, my 1 Rep Max is 225lbs. The 10 reps at 175lbs. seemed very doable. Never say easy. 175lbs. is the weight at which we competed in Strongman. Max Reps in one minute at 175lbs. I got 22. Knowing this, remember this today, made me feel stronger. I already knew I could do it.

II. 15 Minute AMRAP:

20 Walking Lunges

15 Pullups

10 Burpees

A workout using only your own body weight. Was a gasser. Completed 5 Rounds total.



I. Run 5k for time

Completed: the route turned out to actually be 2.92 miles, completed in 26:35! 9:06 avg. miles. PR!

II. 3 Sets:

15 Supermans

*Rest 1 minute between sets



What is Crossfit? Takes time to answer. Not due to uncertainty or commitment, but because it can be defined in so many different ways. You’d think by now I’d be able to rattle off some concise answer. But the truth is simply the opposite: The more I learn, the more I learn. The more it encompasses, and expands.

According to HQ, the CrossFit prescription is “constantly varied, high-intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.

But then, just came across this video of my favorite CF Competitor, Lucas Parker.  His words describe what ‘it’ means best.  Here’s a snipit:

“Crossfit means to me: Opportunity.

For someone just starting out in Crossfit, Crossfit is an opportunity to change your life for the better; from a physical standpoint, from an emotional standpoint, learning how to deal with stress, and discomfort.

You know I think we take for granted, once we’ve been in Crossffit for a few years, the inherent discomfort in what we do.

For a lot of people Crossfit is a big shock to the system, and that can be either a big wake up call, or deterrent. Some people get kind of turned off by that, but if you have that little bit of a spark inside you that says, ‘Hey, I recognize that I’m putting myself into an uncomfortable situation and I’m going to benefit from that.’ There’s a huge opportunity because you can apply that to nearly every situation you come across in life. So that would be the word that I would use (to describe Crossfit), Opportunity.”



I. Pausing Front Squats


*Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom

Completed: paying special attention to form, at 85lbs, then 95lbs.

II. WOD #1 at 2009 CrossFit Sectionals

AMRAP in 12 Minutes:

Thrusters (135/95)

10 Burpees

Completed: Thrusters at 55lbs. 5 Rounds plus 1.

Hit the 5:45am Morning Mahem class today. The coach, Brett, is awesome. He’s patient, explains movements well, and gives great pointers. Still moving slowly today. Still sore and tired from super-awesome Strongman Competition on Saturday. More on that to follow.



I. Press

5 sets, 5 reps


II. “Karen”

For Time

150 Wallballs (20/14)

Completed: at 14lbs. in 9:13.


“Happiness makes up in height for what it lacks in length.”
― Robert Frost


I. Overhead Squat

4 sets, 2 reps – Building to a 2 Rep Max

*Rest 4 minutes between sets

Completed: 55lbs, 65lbs., 75lbs., 85lbs. Overhead Squat PR with the 85lbs!

II. “Randy”

75 Snatches for Time (75lbs)

Completed: 7:03 at 45lbs. Might seem light. But the goal here was to complete the WOD in under 10 minutes. Think I scaled appropriately. Happy with results. It’s all about the core, core to extremities.