then… Burp.

Today the whiteboard in the triple wide read:   If you ---> CF > 1 year and 0 Double Unders then   ...Burp … 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 … Continue reading then… Burp.

back squats.

WOD Strength: 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. Conditioning:  7 minute AMRAP of: 50 Double-Unders 15 HSPU 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 … Continue reading Behold. Paleo Pad Thai.

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 … Continue reading extra mental output


"A friend is someone who knows all about you and still loves you." — Elbert Hubbard WOD: 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 … Continue reading Sunday.


“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. Meh. Warm-Up: 3 Rounds: 10 Inchworms 10 Spiderman Lunges then… Shoulder Mobility WOD: I. Practice Rowing Technique II. 5 Sets: 10 Chest-to-Bar Pullups Row 20 seconds @ … Continue reading remiss

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. Warm-Up: Group Dynamic + Ankle and Hip Mobility WOD: 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 … Continue reading you can, not quit.

Derby Day

Since it's Derby Day, the horse for today, Dullahan. The horse for life, Me. Or in your case, You. You have to bet on yourself. Crossfit earns me the strength and confidence to bet on myself daily. Warm-Up: Snatch Skill Transfers WOD: I. 5 Rounds For Time: 10 Overhead Squats (95/65) 25 Kettlebell Swings (53/35) 25 AbMat Situps *20 Minute … Continue reading Derby Day

The beginning of Lent

"Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship." ~ Buddha Warm-Up: Russian Gymnastics Warm-Up – Day 2 WOD: I. “Annie” For Time: 50 – 40 – 30 – 20 – 10 Double-Unders AbMat Situps II. Press 5 – 5 – 5 – 5 III. Accumulate 3 Minutes in an L-Sit Completed: Annie in 7:52. Scaled … Continue reading The beginning of Lent

Being proactive

“Let yourself be drawn by the stronger pull of that which you truly love.” ― Rumi So, finally decided to have my shoulder checked. Might as well. Even though I already had a pretty good feeling what the outcome would be. Overuse after 40+ years of left-sided neglect. But, always better to be proactive. To quote the … Continue reading Being proactive


“Set your life on fire. Seek those who fan your flames” ― Rumi Warm-Up: Russian Gymnastics Warm-Up – Day 2 WOD: I. 3 Sets: 50 Double-Unders 20 Box Jumps (30/24) 15 Push Jerks (135/95) Rest 1 Minute Between Sets II. 10 Minutes Volume Training Ring Dips Completed: In 11:50. Single Unders. Box Jumps at 20. Push Jerks at 65lbs. Holy crap I'm getting stronger. Woweeeee.... … Continue reading Word.

Encore Présentation

Three Words: O. M. G. Warm-Up: Group Dynamic WOD: I. “Filthy 50″ For time: 50 Box Jumps (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45lb) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-Unders Completed: all the way thru wall balls at 14lbs. Then as I disappeared into Burpees and detached from my surroundings and forgot where I … Continue reading Encore Présentation