smiling familiar face.

“Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray.” 
― Rumi


I. Strength:

Back Squat – 4 x 4

Completed: 4 rounds at 135lbs.

II. Conditioning:

4 Rounds for Total Working Time of:

8 Hang Squat Clean Thrusters (135/95)

12 Burpee Over-the-Box Jumps (24/20)

16 Kettlebell Swings (35/53)

* Rest 1:1 ratio.

Completed: in 21:07 total. Thrusters at 65lbs. Box at 20″. Kettlebells at 35lbs.

This was one of those WODs where I felt sick before it was 3, 2, 1… Go! There’s something about the combination of thrusters and burpees that feels like a kick of fear in the gut that says I simply will not be able to do it. I considered scaling the number of burpees, going lighter on the weight… etc. But, I didn’t. My goal was to do the full 12 burpees per round and thrusters at Fran weight.

I was among the first to finish.

It was Andrew’s inaugural 8:30pm Tuesday class. While this is pretty late for me to be hitting a WOD, I wanted to show support as he has been working super hard as an athlete and intern coach to finally have his own class. Plus it felt good to step out of the comfort zone of my usual rourtine. Andrew seemed happy to have an extra smiling familiar face in his class. I was happy to be there. Good vibes all around.

The WOD ended at about 9:30. That’s pretty late for a school night. It felt awesome and there was nothing left to do with the day but head home and enjoy a good night’s sleep.

Clean and Jerk.


I come from a large family and grew up watching the Olympics on ABC’s Wide World of Sports. You remember the show opener…. I know you do.. ‘… the agony of defeat…’

I was the youngest of seven. My older brothers and father were avid fans of the winter Olympics, particularly skiing. But we watched it all. Winter and Summer Olympics. Which isn’t that much considering at the time both were on only once every four years. So it was a big deal when it was time for the Olympics again.

I did enjoy the skating and gymnastics and skiing but I also remember intently watching the Olympic weight lifters. I had no idea what I was actually looking at. But it was all so interesting. The massive looking people in tiny outfits speaking foreign languages heaving huge weights so eloquently overhead. What I didn’t know then and only understand now is what I was probably watching was the Snatch or Clean and Jerk by this guy:


It is only in the last year that I have become familiar with some of the Olympic lifting terms and only now slightly understand the origins in Kilograms and Eastern Europe, particularly Russia. Think about the old Russian unit of measurement, Pood.

Contrary to how it sounds, pood is not what you feel at the end of a WOD. A pood is actually a unit of measurement abolished long ago equal to 16.38 kilograms, or 36.11 pounds.

There was a point not too long ago in my CF career when I struggled to get 100lbs. (2.279 pood) overhead. It had been my primary goal and I floundered under the frustration that I was unable to do it. Barbells are unforgiving. There are no excuses and no negotiation. Either you can or you can’t and they are indifferent to your reasons for either.

And then the following WOD appeared:

I. Barbell Gymnastics:

Clean and Jerk – 5 x 1

*Rest 90 seconds between each set

Completed: at 85lbs., then 95lbs., then 105lbs.

Something happened right around the fourth rep at 95lbs, as I was loading up the bar with another 10lbs.; I realized, not only am I actually learning this Olympic movement that people spend their entire lives perfecting as professionals for money and sometimes if they’re good enough earn a spot at the Olympics to compete, but I was getting ready to lift 105lbs. overhead. And like that, I cleaned it from the ground and split jerked it overhead. 105lbs.

That’d be 2.393 pood.

It felt as if I could do it again and again. My heart filled with warmth and as I let the weight hit the floor from overhead I thought, I could have gone heavier.

II. Conditioning:

3 Rounds for Time of:

7 Deadlifts (275/185)

14 Pistols (Alternating)

21 Unbroken Double Unders

Part I felt so good, so engrossing, so in the moment, that Part II is a blur although it is important to mention that it was completed at RX weight for the Deadlift, 185lbs. Unbroken. I am getting so strong. It’s a feeling I’ve never really known before.