we love dead lifts

Back Squat 5x3 @ 55, 65, 70, 75, 80 Then, one of my favorite WODs: 21-15-9 Box Jumps @ 20" DL @ 95lbs. Completed in 6:23


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.

Sandy’s wake

No competition angst, no one cheering, no competitors. It was just me and the lonely 20" box.

down the rabbit hole.

And then the fear set in. And it never left.

The Good.

“Love is that condition in which the happiness of another person is essential to your own.” ― Robert A. Heinlein WOD: I. 3 Sets: 5 Tough Touch-n'-Go Deadlifts 7 Box Jumps (24/20) 15 Burpees *Rest walk 3:30 between sets Completed: Thanks to our awesome coaches today, Andrew and Dean, knew I could go heavier on my deadlift and so added 10lbs. … Continue reading The Good.


“A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.” ― Bob Dylan It's funny but I don't feel like I even hit a WOD today. Probably because I was up and at ACF for the 5:45am class. Another … Continue reading Time-Space-CF-Continuum

Today. CrossFit for Hope.

Today we CrossFit for Hope. All proceeds donated to St. Jude. You've seen the commercials. It's absolutely heart breaking what some families have to go through with a sick child. Unimaginable. Thankfully, there is a place like St. Jude to help. Imagine a world without it. Thankfully we do not have to. ACF is in … Continue reading Today. CrossFit for Hope.

Lesson Learned

Warm up: 2 Rounds: 15 Kettlebell Swings 15 Romanian Deadlifts (with Kettlebell) 15 Goblet Squats Completed Warmup: @35lbs. kettle bells.  For some reason I can do kettle bells at or near RX. WOD: I. Front Squat 1 – 1 – 1 – 1 – 1 Completed: @ 85lbs, then, 105lbs., 115lbs, 125lbs. Tried for 135lbs and failed. 125lbs is my current … Continue reading Lesson Learned

lung burner

Warm-Up: 2 Rounds: Run 200m 20 Russian Swings Completed: Warm up felt great.  Russian Swings at 35lbs. WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 Completed: made it up to 85lbs. Tried for more, even just adding 5 more lbs. and total fail. Side note: my back is now sore. Clearly my … Continue reading lung burner


Feeling sidelined recently. Lots of other things that are distracting me. Still making it to WOD's, but personal and professional life is kicking up a lot of dust and it's making it hard to see. It's everything I can do to keep my head on straight and not completely chuck it and jump off into … Continue reading dusty

Spreading the Love – one box at a time

“It takes a minute to say hello and forever to say goodbye.” ― Anurag Gupta Across the river and through the woods. Met up with BFF, T, after work on Friday, and hit the WOD in her hood, Collar City Crossfit. T's actually been CF'ing longer than me, except now my eyes no longer cross at the … Continue reading Spreading the Love – one box at a time


"The strongest of all warriors are these two — Time and Patience."  — Leo Tolstoy Really enjoyed reading Caleb's post today. There's nothing quite like openness and honesty. I've come to expect nothing less from the CF community. Received some bad news today. Had to cancel a trip that I was very much looking forward to. … Continue reading patience