then… Burp.

Today the whiteboard in the triple wide read:


If you —> CF > 1 year


0 Double Unders




… yeah, that’d be me.

I. Barbell Gymnastics:

Hang Power Snatch – 5 x 1

Completed: up to working weight at 85lbs.

II. Conditioning:

For time.

100 Double-Unders

25 Wall Balls (20/14)

75 Double-Unders

25 Wall Balls

50 Double-Unders

25 Wall Balls

Completed: in 6:26. With single unders and Wall Balls at 14lbs. And as the board in the triple wide said today, I should have been doing burpees because my lame CF > 1 year ass has yet to nail the double under. Will add this to the list of goals to be achieved at the end of the 90DC.

back squats.



Back Squat: 2×5, 1×4, 1×3 – rest 3-4 minutes between sets

Completed: 5 at 85lbs., 5 at 105lbs., 4 at 125lbs., 3 at 155lbs.


7 minute AMRAP of:

50 Double-Unders

Completed. Scaled to pushups and 100 single-unders per round.

Behold. Paleo Pad Thai.

Behold the strength of a food processor! Who the heck knew! I suggest, upon newly purchasing a food processor, and it being your first, practice with veggies you’re not necessarily feeling too attached to, or.. err.. hungry for.

Behold pepper, cucumber, celery puree! Bletch. Need to google some recipes for this. It’ll keep for a few days.

Second attempt, not so much of a fail. Used the slicer blade. Ohhh.. ahhh… But damn it’s quick. And when you’re slicing for one person, its more like, oh, and… well, that’s it. When you’re used to slicing by hand, and then suddenly utilizing your brand new shiny stainless steel Cuisinart 9 Cup food processor, well, let’s just say, the shi*t gets done. Quickly.

The real point of this story, is to highlight probably one of the best damn Paleo dishes I have ever, ever, had the pleasure of preparing, and then… wait for it…


Paleo Pad Thai. Taken from the front runner of best Paleo cook books to date, Well Fed. OMGG. Better than the non-paleo version. True Story. Total, complete, pure joy.

Sometimes I’m just too tired at the end of the day to cook. Not going to lie here, eating healthy takes work. Lots of prepping and chopping and more prepping, and small food containers of left overs and unused singular ingredients.

I like sauces. There’s only so many times a person can use olive oil and Frank’s Hot Sauce. Whilst this is an excellent combination, particularly as salad dressing, it can get old. In an effort to add more variety to my current Whole30 food plan, I’ve been experimenting with pre-preparing sauces to have on hand so less time spent chopping and mixing when the time comes that I’m just really hungry and don’t have the patience to food prep. This happens quite often. You know the feeling. You get home after a long day of work, and ideally a WOD, and there’s still a ton of shi*t to do. And you’re freaking hungry. Lately, when I get hungry, lately as in… the healthier I get, and harder I work/the stronger I get, when I get hungry it feels as if I need to eat IMMEDIATELY. This is the worst, if you don’t have anything on your food plan available.

Today after work I came home and put the spaghetti squash in the oven and pre-mixed the Sunshine Sauce for the Pad Thai. Turned off the oven just before the squash was cooked, and headed out to WOD and Strongman. Nicely, when I got home tonight, there was still some to do, but not quite as much, and the task and time to prep something good to eat did not seem too arduous. Being able to prep pre-WOD is not a luxury I usually enjoy, but when I can, it’s a nice indulgence.


Run 400m

30 Spiderman Lunges

20 Inchworms

Then… “Barbell Smash” On Calves


I. 3 rounds for time:

30 Double Unders

10 Front Squats (155/100)

10 Burpees

Completed: in 7:09. Front squat at 65lbs. This was a lung burner. Seems like a while since I’ve done one of these. Not sure though. Had a head cold since the weekend and just now coming out of a fog. It’s uncomfortable not feeling 100%, because you just want to go, but sometimes your body just says, no.

Then onto Strongman. Stones over bar @ 90lbs. Keg press and carry at 57lbs. Perth is coming. Perth is coming.

extra mental output

“Faithless is he that says farewell when the road darkens.” ― J.R.R. Tolkien, The Fellowship of the Ring

For whatever reason I’ve been finding it more difficult to post. Am I loosing interest in CF? No. Hardly. But, taking the time after the WOD to post my progress and thoughts, well, dunno. Maybe because it’s just been so busy lately, going from one task to another, non-freaking-stop. Maybe the fun is turning into a task, and that’s rather unfortunate if you ask me. I love to write. I love CF. Merge the two and you have, for me, DoubleUnderDogs. C’ept, not so much recently.

My event is on Monday, one very long Monday. And then it will all be over. Perhaps after I’ll be able to pour all the extra mental energy and focus back into DuD. Thankfully, my commitment to CF, and hitting the WOD’s, including Strongman, has not wained. Thankfully, no matter how busy, I still make it to the Triple Wide, just under the wire for 3, 2, 1.. Go!


I. For Time as a Team:

30 GHD Situps

30 Deadlifts (225/155)

30 Double-Unders

30 Overhead Squats (95/65)

30 Pullups

Completed: Scaled to Ab Mat Sit ups at 60 reps. Deadlift @ 115lbs. Single Unders at 60 reps. Overhead squats at 35lbs. Ring Dips.

Wasn’t even sure I’d make it to CF tonight. Was running so behind. First I signed up for the 7am, slept through that. Then the 11am, didn’t make it out of the office for that. Then I just flatly gave up hope and resigned that this would be my second rest day in a row. Which, if you CF, you learn quickly, is very hard to do. Take more than one rest day in a row. You  just have to keep going back. Have to. Keep the momentum of good going. There’s some secret unbreakable thread that pulls you back to the box. Time away equals progress lost.

Glad I finally made it to the 7pm, and with delight saw my new CF BFF, Carmen. She always, always, puts a smile on my face. She calls me a ‘Beast’ (in the most loving of CF of ways) when I load the bar with bumpers for the Deadlift and says, ‘Someday I’ll be at that weight too.’ It’s flattering, yes, but mostly so very positive on her behalf. Because it’s not as if she’s like, ‘oh I can’t do that, I’ll never do that.’ Her attitude is rather consistently one of lightheartedness; ‘I will be doing that shortly. Please proceed. As you were.’ Somehow she doesn’t point out the fact that I’m not even close to RX. She’s also great to partner with, because she works hard, and simply doesn’t give up.


“A friend is someone who knows all about you and still loves you.” — Elbert Hubbard


I. As Many Rounds As Possible in 10 Minutes:

5 Clean & Jerk – (95/65)

5 Burpee Jumping Pullups – 8′ Bar

20 Double Unders Unbroken

Completed: at RX of 65lbs.  5 Rounds, plus 4.

Then onto Strong Person. Tire Flips and Prowler Pulls. And just general all around fun with all around great people.


“A person’s a person, no matter how small.” – ― Dr. Seuss, Horton Hears a Who!

Wait. What day is it? Losing track here, people. Work. Work. Long hours. Stress. Blah Bitty blah. Blah.



3 Rounds:

10 Inchworms

10 Spiderman Lunges


Shoulder Mobility


I. Practice Rowing Technique

II. 5 Sets:

10 Chest-to-Bar Pullups

Row 20 seconds @ 90% (Competitors – Airdyne)

30 Double-Unders (as fast as possible)

*Rest walk 3 minutes between sets

Completed: still no double under mastery here. So subbed 60 single unders per round.

you can, not quit.

“Life is like riding a bicycle. To keep your balance, you must keep moving.” ― Albert Einstein

Is it me, or are the WOD’s getting harder? Bring it.


Group Dynamic + Ankle and Hip Mobility


I. 5 Sets:

20 Unbroken Chest-to-Bar Pullups

Rest 20 seconds

25 Unbroken Wall Balls

Rest 20 seconds

30 Unbroken Double-Unders

Completed: Wallballs at 14lbs. My goal was to do Wall Balls unbroken, with no rest between tosses. While not easy, success for each round except for round 3 where there was a momentary pause as to not pass out. Okay, slight exaggeration on the passing out part, but still paused nonetheless. Then back to it. Unbroken the remainder of the rounds. If Crossfit teaches you anything, its that you can, not quit, if you really put your mind to it. Still stuck on single-unders, have not really made it a goal to get the double-under at some point need to remedy this too.

*Rest 5 minutes between sets