Grumpy Pants.

“Normally, in anything I do, I’m fairly miserable. I do it, and I get grumpy because there is a huge, vast gulf, this aching disparity, between the platonic ideal of the project that was living in my head, and the small, sad, wizened, shaking, squeaking thing that I actually produce.”
― Neil Gaiman
f off

I’ve been messing around with Intermittent Fasting. Messing around is a good way to describe not really knowing what I’m doing. Nonetheless, here’s the goal; eat a healthy meal, once per day (every 24 hours).

The tricky part has been in choosing the right time of day to eat that satisfies a majority of the following criteria; satiate my hunger, appropriately feeds my body, leaves me feeling strong for the WOD and not wanting to fling myself from a tall building for the remaining 23.75 hours that I am not eating.

It’s not easy. But I do believe I’m learning what it means to be hungry, to be really hungry. It’s not pretty. I get irritable and tired and very impatient. I pity the fool who stands between me and some almonds currently between 1:45 and 2:01pm.

Other current side affects of IF’ing; total lack of desire to talk to anyone, resisting the overwhelming need to put my head down and take a nap from exactly 2:02 to 3:15pm, complete and total grumpiness. When I get grumpy, I get cranky. I mean, when I get grumpy, I get quiet. I’m pretty quiet right now. And hungry.

This morning the hunger was so strong I ripped into my very large daily salad of sliced turkey breast and walnuts and dried cranberries at 11am. Now the question remains can I go the rest of the day without eating? Seems crazy, right? But I already believe a majority of us are way overfed, and I also think that a lot of our hunger is simply derived from habit. 3pm in an office is Snack Time. You can tell by the wafting sound of wrappers rattling and the many footsteps to and from the staff kitchen.

I. Strength:

First Pulls + 1 Hang Snatch 7 x 1

* Rest 60 Seconds

** Heaviest Possible Weight

Completed: getting up to a working weight of 80lbs. I honestly feel like my form with the Snatch is getting better.

II. Conditioning:

10 Minute Ascending Round AMRAP of:

Hang Squat Clean Thruster (135/95)

Burpee Box Jump (30/24)

Chest 2 Bar Pull-Ups

6 Hang Squat Clean Thruster (135/95)

6 Burpees Box Jump (30/24)

9 Hang Squat Clean Thruster (135/95)

9 Burpee Box Jumps (30/24)

9 Chest 2 Bar Pull-Ups


Completed: up to Round 12 Thursters at 65lbs., and 6 BBJs.

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.

Front and Center.

“The two most powerful warriors are patience and time.” ― Leo Tolstoy

Today was another day when I thought twice about going to the WOD. The list of excuses presented itself. Thrusters scare the crap out of me. Not sure why. It’s a very powerful movement. And I don’t care who you think you are, Thrusters can kick your ass in an instant. I showed up to the 4pm WOD, ready to do work. Front and Center.

I. Barbell Gymnastics:

Hang Squat Snatch – 7 x 2

*Rest 90 seconds between sets

Completed: 55lbs., 65lbs., 75lbs., tried for 85 but ran out of time. Felt great about my movement in these rounds. Felt as if the Snatch is finally coming to me.


3 Rounds for Time:


14 Thrusters (115/75)

21 AbMat Situps

Completed: in 8:05. Since pull-ups were scaled to ring rows, up’d the amount to 14 per round. Thrusters at 55lbs. This was lame. Should have gone 65lbs. Totally chickened out and I take full responsibility.


“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future” ― Deepak Chopra



I. Snatch Balance – Build to a tough single in a few sets

II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets

III. High Hang Power Snatch – Touch-’n-Go reps x 7; Rest 30 secondsx 3

IV. Chest-to-Bar Pullups x 10; rest 30 seconds x 5

Completed: Not even sure the weights, somewhere around 45 – 65lbs. Wasn’t paying attention to how much, mostly focusing on how. Head is not in the game today. It’s only Tuesday and feeling like am being dragged down by something unidentifiable. My diet has been great, except for Sunday post race, with a couple minor cheats. Nothing to get derailed about, as am back to strict and healthy. Feeling good in that regard. But while the body moves forward, the mind is stuck in reverse.

Is it silly to think that you feel motivated and ready every day of your life? Is that just plain silly and unrealistic to expect? Is it the times like these, when we feel nothing but the desire to draw the blinds and pull up the covers, that count most? I’m guessing yes. Because when your head is not in it, and has no desire to get in it, the challenge to put it down and move forward nonetheless is that much greater. So, if you can push through, you’re ultimately better for it.

Easier said than done.

Tomorrow is Strongman. Will attempt to WOD and then SM, for another 2.5 total hours spent at ACF. I appreciate the outlet and the healthy consistency this provides to me. Especially when other areas prove not so much.

getting older

Getting old sucks.


I said, getting old SUCKS.

Oh. Couldn’t hear you.

Yesterday I was advised by my Dr. that I should have a Procedure. In the next fail swoop I was sitting before his nurse and signing some papers, scheduling the surgery, and the pre-op appointment. Answering ‘Yes’ or ‘No’ to a long list of questions about allergies, and prior reactions to anesthesia, if any. It’s a day later and I’m still processing.

A bit overwhelming if you ask me.

So I did what any functioning adult under duress would do, I came home after CF tonight and made a tomato, spinach and mozzarella salad, with fresh basil right out of the garden.

Then took a call from my long best BFF, Joe Carr.

So, the thing about the surgery, and growing older: I’m finding it hard to differentiate between which surgeries are necessary, and which are simply not. When do you leave your body alone, and when do you intervene? Because I’m pretty certain prior to 100 years ago, even less, these kind of surgeries were not taking place. Is it because we’re living longer that they are deemed normal, even necessary, to a long healthy life? What’s proactive, vs. preventative, vs. necessary.

The living a fulfilled life part is still solely up to you.

Tonight’s WOD was super technical. Which = Super Fun. Actually think I might nailed a movement in there somewhere. Outside my usual spaghetti arms.


I. Clean Grip Deadlift @ 11X1

8 x 3 @ 55% 1RM

*Rest 30 seconds between sets

Completed: @ 115lbs.

II. High Hang Power Snatch – Work up to tough single

III. Hang Power Snatch

Completed: @ 55lbs. Felt good. Once I was able to get the movement, which came and went like my craving for potato chips.

3 x 10 touch-and-go for speed and efficiency

*Rest 90 seconds between sets

IV. 3 Rounds For Time @ 90%:

10 R-Arm Kettlebell Snatch (53/35)

10 L-Arm Kettlebell Snatch (53/35)

15 Toes-to-Bar

Completed: at 24lbs. per arm in 4:33. Could have gone heavier. Scaled to Russian KBs as do not yet know the KB Snatch.

Bear Complex

I love Team WOD’s. When it was over our team headed back inside and went for an additional 3 rounds of 7 Bear Complex @ 55lbs. Why? I have no freaking idea. Freihofer’s 5K tomorrow. Somebody send for reinforcements.

Warm up:

Group Dynamic


I.  With a partner, complete As Many Reps As Possible in 25 Minutes of:

1st 5 minutes:

Hang Power Snatches (95/65)

2nd 5 minutes:

Overhead Squats

3rd 5 minutes:

Hang Power Cleans

4th 5 minutes:

Front Squats

Last 5 minutes:

Push Jerks

*Every time the bar touches the ground, 15 Burpee penalty for each partner

Completed: @ 55lbs. with 3 of us sharing the load. Not sure how many total reps each, or as a team. Lost count. The good news; the bar never hit the ground. It’s amazing what the threat of burpees can do.

II. Stretch and Foam Roll

what are you waiting for

“It’s hard to beat a person who never gives up.” ― Babe Ruth

Today I caught a glimpse of the ACF Affiliate Team working. Working hard. Doing movements never dared to dream of. It’s pretty impressive. They’re like, really, really strong. I’m not going to say they make it look easy, but more, they make it look like they’ve truly earned what they are able to do. You can see the hard work, and it’s poetry. Proud to be affiliated with this group. They’re going to the Eastern Regionals. Proud to have them represent us. The more I do Crossfit, the more it becomes a part of who I am, the more I learn and grow, it’s never really occurred to me to take it to the next level to compete. There’s so much gained just in the day to day when hitting the WOD. I can’t imagine what it would be like to be immersed even more deeply. Perhaps that’s the beauty of the sport; you can take it, it can take you, as far as you want to go. There’s much for everyone at many different levels. You can be working out next to the top competitor in the tri-state region, doing the same movement, just scaled to your ability. It’s your stop along the way. You choose. There’s room for everyone. What are you waiting for.

Partner WOD again today. Outside on a gloriously sunny 70 degree day.


Burgener Warm-Up


I. AMRAP in 25 Minutes with Partner:

Hang Power Snatches (75/55)

10 Overhead Lunges with the same weight

Run 200m

*Only 1 athlete moving at a time

Completed: 7 Rounds at 45lbs. Almost RX! Again, the partner WOD, not sure I would have been courageous enough to enter the arena with 45lbs. for the overhead lunges. But, let go of the reins and let my partner pick the weight, thinking I would give it my best. And it turned out just as it should. Felt great.

II. 4 Sets:

20 AbMat Situps

III. 3 minutes Couch Stretch each leg