winging it

There’s nothing better then getting up early on a Saturday, hitting the WOD, and then having the rest of the day to enjoy. Didn’t even get a sip of coffee this morning before heading in for the 9:30. Probably not the best approach, was feeling a little light headed during the Power Cleans. Do not recommend doing this. I’m not a big breakfast eater. I enjoy coffee in the morning, and do not generally want to eat until about 10am. Here’s the thing though, as my diet is getting cleaner, and I’m getting noticeably stronger, the body needs fuel to keep up. Just winging it isn’t quite working like it used to.  Warrior Dash tomorrow. Oiy.


I. Power Clean – Build To A Tough Single In A Few Sets

Completed: @ 85lbs. Tried to work up to 95lbs, fail. Stayed at 85 and focused on form.

II. 3 Sets:

3 Tough Touch n’ Go Hang Power Clean

Sprint 30 m (increasing Speed Throughout)

Rest Walk 5 Minutes

Completed: first at 70lbs., then rounds 2 and 3 @ 85lbs.

Saturday Mornings

“Ever notice how ‘What the hell’ is always the right answer?” ― Marilyn Monroe

Some Saturday mornings you just want to stay home and drink your coffee and sink into the knowing that you just don’t have to go anywhere. This morning in particular the pull to stay home was extra strong. Plus, when you see BURPEES in the WOD, suddenly there are so many other things that you simply must do. Except go to CF. Pushed myself out the door and made it nonetheless. Busy class today. As we set out on part II of the WOD the mumbles and groans could be heard amongst my fellow athletes. The feelings must have been mutual between us.


Group Dynamic


I. 10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)


Completed: in 8:33 at 75lbs.

II. For Time:

Run 400m

40 Burpees

Run 400m

Completed. Although I lost count on the Burpees while listening to Caleb talk about how as the oldest sibling in his family he sees it as his personal duty to never let his younger siblings win. I love hearing these stories about other people and their families, how they grew up, how they see the world. How siblings will poke at one another until the very end.


“The past has no power over the present moment.” ― Eckhart Tolle

One of the hardest WODs in recent memory. Made it through with the hard work of an excellent partner, Carmen. Not sure what’s going on over at ACF, but it feels as if things are ramping up in difficulty. Maybe I’m just ramping down.


Run 200m

20 Goblet Squats

20 “Inchworms”

Run 200m


I. With a Partner for Time:

100 Power Snatches (95/65) (total reps as a group)

100 Overhead Squats

100 Power Cleans

100 Front Squats

100 Burpees

*1 Partner moving at a time, must complete 100 total reps between both athletes at each movement before moving on to next

Completed: at 45lbs. in 34:14. Went lighter on weight since overheads squats are truly one of my sucks. Figured better to get the reps then collapse in total failure.

when every step needs persuasion

“If we all did the things we are capable of, we would astound ourselves.” ― Thomas A. Edison


I. 7 Minutes AMRAP:

Power Cleans (135/95)

14 Burpees

Rest 3 minutes

II. 7 Minute AMRAP:

14 Wall Balls (20/14)


Rest 3 Minutes

III. Run 1 Mile

IV. Stretch and Foam Roll

Completed: Part I – 6 Rounds. Part II – 5 Rounds. Power Cleans at 75lbs. Wall Balls at 14lbs. Scaled to 7 Burpees per round in the first go. Wasn’t sure I could, fatigued and tired from yesterday. still completed the run in 9:40. Not gonna lie, every step needed persuasion. Amazing what the mind can do.



I. Push Press

6 – 6 – 6 – 6

Completed: New PR Push Press @ 80lbs. Took Dean’s advice and only increased in 2.5 lbs. increments. Wahooee. Thanks to Viv for the added encouragement. Goes a very long way.

II. 4 Rounds For Time:

21 Wall Balls (20/14)

15 Power Cleans (135/95)


*20 Minute Time Limit

Completed: in 16:31. Wallballs @ 14lbs. Power Cleans @ 65lbs. This WOD was tough. Who am I kidding, they’re all tough.

This quote deserves repeating:

“There’s no scarcity of opportunity to make a living at what you love. There is only a scarcity of resolve to make it happen.” –Wayne W. Dyer 

It’s true. If only I could muster the final resolve to see it through. It’s in there percolating. Just need to latch onto it, and not let go. Feel the need for change in my life. Feel a very strong desire to shift course for a new direction. It’s time.

pixy dust

I wondered out loud today, via text, to my MN BFF, if CF sprinkles a daily dose of Pixy Dust about the triple-wide. Because not sure what it is, but it never fails, I walk through the door pre-WOD feeling anxious stressed and uncertain, and walk out the door, post-WOD, feeling calm, relieved, and serene. Really? Who has such power? CF does. And I didn’t even kick particular CF-ass today. Nope, just another day duking it out in the triple-wide.


I. Power Clean (135/95) Volume Ladder

*With a continuously running clock do 1 Power Clean the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute and so on…  Continue that progression until you are no longer able to maintain that pace.

Completed: at 75lbs. Funny how during minute one it feels like you could kick ass from now until the end of time. Minute 10, which was my last round to duke it out, was an epic struggle as the form fell a part. Made it through 10 rounds plus 7. That’s 62 total reps. Errr… right?

II. 5 Rounds for total time:

10 Pull-Ups, 10 Push-Ups, 10 Sit-Ups, 10 Squats – rest 20 seconds

Completed: 4 rounds only. Ran out of time. No worries, feel good and refueled by pixy dust.

III. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

Tomorrow might be the first day of the rest of a portion of my dream-come-true life.

here and now

“You wanna fly, you got to give up the shit that weighs you down.” ― Toni Morrison

It happened again today. While getting ready for the WOD and watching the demos, processing the movements and reps. I turned to Rich and said, ‘I can’t do this. Especially with weight on the bar. There’s no way.’ And there it was, that word; Can’t. Brought to life before the WOD even had a chance to begin. And I believed it too. This is my first time trying the Bear Complex WOD, and at first glance it just looked plain scary.


I. “Bear Complex”

5 Sets:

7 Reps of (1 rep is 1 complete sequence of the following movements):

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Completed: 5 sets at 55lbs.

II. Tabata Mountain Climbers

I was certain I couldn’t add weight and complete this WOD. But this was one of those days when looking around the triple wide and seeing what fellow ACF’ers were up to, served to push me beyond what I was certain I could not do. People were adding bumpers to their bars. And so, not to be totally lame, I grabbed two 10lbs bumpers and loaded up my 35lbs. bar for 55lbs. total, not really thinking I’d be able to actually pull it off. But, what the heck, I thought. I’ll start and see where it leads. Just that little extra push of seeing what if.

Sure enough, I pushed through the Can’t all the way till the end, completing the WOD, bumpers and all.

This has to be one of my most profound takeaways from CF. The ability, the wherewithal to see past the thought that I just can’t do something. Sometimes the idea that I Can’t is so strong, it becomes a belief. An absolute. A truth. And I don’t even try because of it. But in many of these WOD’s, in small silent barely noticeable moments, the clock starts, and with it my body starts moving too, my doubts disappear, and all there is the strength of my grip, the force of my effort, and my mind focused in on the here and now of that exact moment, not two movements ahead, or what’s for dinner, or what I need to do tomorrow.

I suppose its when truly focused on the absolute task in hand, that I forget that I can’t, and just do. And that is a perfect moment.