Strong People. Light Hearts.

“I’m a success today because I had a friend who believed in me and I didn’t have the heart to let him down.” 
― Abraham Lincoln

My Sundays get swept away. Lately after Strongman we will go out to eat. A big burly bunch of meat heats out for a late lunch. Not really. Just a group of average people going out to get something to eat after working out together. Kind of. I love every minute of it. Getting to know these people, seeing them as my friends and laughing at their sharp wit and swimming in the shared lightheartedness. Strong people, light hearts. Probably because we spend the first two hours together lifting beastly things made of rubber and steel and cement and cheering one another on to each of our personal individual bests, getting gritty and sweaty and grunting and seeing stars.

Lunch anyone?

Today for me was a double header. First, Fight Gone Bad for the 10:30 WOD. Then Strongman at noon. Followed by a rogue Fight Gone Bad by some fellow athletes who missed the 10:30. I stayed to run the clock and cheer and count down the final seconds for each round.

I love the sound of barbells hitting the floor. It lifts my heart. It is the sound of people going deep and turning themselves inside out. It is the sound of victory.

First, the Kettle Bell Warmup deserves a burly shout-out as it felt like a WOD in itself:

For girls, 35lbs. Kettle Bell –

20 Russian Swings

10 Sumo Deadlift HighPulls

20 Russian Swings


20 RS


Etc. counting down till your reach 1 SDHP.

If you do the math, that’s 200 Russian Kettle bell swings. For a warmup. Holy good golly this was tough.

Then onto….

“Fight Gone Bad”

3 Rounds for Total Reps:

1 Minute Max Wallballs (14lbs.) – Completed per round: 25, 20, 20

1 Minute Max Sumo-Deadlift High-Pulls (55lbs.) – 12, 10, 10

1 Minute Max Box Jumps (20″) – 10, 10, 10

1 Minute Max Push Presses (55lbs.) – 15, 12, 12

1 Minute Max Calories on Rower – 12, 12, 12

*Rest 1 Minute Between Rounds

Completed: 202 total score. not great but not a total suck either. My strategy, pick a number of reps per movement and stick to it for each round. Love this workout.