no shame here

Back squat 3-3-3-3 reps @ 55, 60, 65, 70 Thruster 3-3-3-3 reps @ 55lbs. 4 attempts at a max L-sit hold for time, knee tuck @ 25 seconds. Finished in 11:20.

the rub

So, at long last, I'm returning to CrossFit. Well, modified CF. The nearest box is an hour away. In the last year and a half since moving I don't miss much, I love this new place, but I can say with sincerity that I do miss CF. Whatever it was in my life, some unnameable … Continue reading the rub

back squat EMOM

WOD Prep: Russian Baby Maker *Accumulate 3 Minutes Strength: Every Minute On The Minute For 8 Minutes: 2 Back Squats * Heavy As Possible Completed: worked up to completing the reps at 125lbs. Conditioning: For Time: 7 Muscle Ups 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 5 Muscle Ups 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 3 Muscle Ups … Continue reading back squat EMOM

Day 3 – To the Finish.

I want to know what it feels like to finish, to push through the plateau and see true results.

Back Squat Wednesdays

But like a seasoned Army General, Chad had us working like a well oiled machine of seasoned veterans marching into battle.


Not going to get stronger, not going to get better, if I consistently give into the fear.


Tonight I met up with Carmen and Lynn, two beautiful tall ladies who continue to amaze me with their willingness to try, to work hard, to encourage others to do so as well, and to be well, beautifully bright from the inside out.


When I text the word 'burpees' my phone auto-corrects it to all caps, 'BURPEES.' Seems appropriate.

rise each morning.

Back squat is no joke.

new, old friends.

..aka. Hot Booty. Yes, you read that right. No, it's not a typo.


“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” ― Winston Churchill