3rd Inaugural WOD

First of all, tomorrow is a rest day. Let’s just get that out of the way.

Today’s WOD per CFHQ:

5 rounds for time of:
400-meter run
15 overhead squats (OHS)
Men: 95 lb.
Women: 65 lb.

I opted for a modified scaled version:

5 rounds for time of:
400-meter row
10 overhead squats

Completed in 16:40.

At first, I thought fer-sure I’d be doing the OHS at the suggested beginner weight of 35lbs. But, no. My OHS squat jumped out the window over a year ago. I can barely get below parallel. So, I opted to use the PVC and squat to a medball. I’m 6″2′ (sometimes even 6″3′) and squatting to a med ball is an act of courage. But, I did it today, each and every time. Granted it was with some measley-peasely PVC overhead, but I’ll take it, bitches. There’s no ego in CF, or is there… Well, there shouldn’t be. Not if you’re doing it right.

When I made it back into the house I finally cooked up the curry cauliflower rice I’d be meaning to slap together since Tuesday of last week (not exactly this recipe, but something similar—there’s a bunch of delicious options out there). By the time it was ready, I was too pooped to eat so put it away for lunch at work tomorrow. That’s the thing about WODing—it kicks your ass. You haven’t much left over for the bullshit, like thinking too much or the obligatory bottle of wine while binge-watching or doom scrolling. You just want to go to sleep. At least I do. And that’s another part of it, once in the routine of the workouts you sleep like a bossperson.

So there we have it.

A heart that never hardens…

 “Have a heart that never hardens, and a temper that never tires, and a touch that never hurts.” – Charles Dickens

I. Strength:

Snatch Grip Push PressOverhead Squat 3 x 3

* Heavy As Possible

** Rest 60 Seconds Per Set

Completed: working with one of my favorite WOD partners, Nicole. 65lbs, then 75lbs., and 85lbs. At which point my strength failed on the down and I dropped the bar on the back of my neck. Yowzaaa. That didn’t feel so good. But after a good icing, ready for the week ahead. Nicole went on ahead to complete another set at 95lbs. She’s a total Rock Star. Always 10lbs. or so ahead of me and I love it, and her. She’s tall and gorgeous and strong and always encouraging and cheering the person next to her. A true gym beauty.

I don’t remember the last time I did an overhead squat, or the max weight. But I do remember a time when I first started trying them, it was with a green bar at 15lbs. and I could barely get into the squat.

II. Conditioning:

For time:
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
9 Power Cleans @ 185/120#
15 Toes 2 Bar
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
* 10 Minute Time Limit
Completed: at 85lbs. in just under the 10 minute time cap, in literally 9:59. Woot!


“Happiness makes up in height for what it lacks in length.”
― Robert Frost


I. Overhead Squat

4 sets, 2 reps – Building to a 2 Rep Max

*Rest 4 minutes between sets

Completed: 55lbs, 65lbs., 75lbs., 85lbs. Overhead Squat PR with the 85lbs!

II. “Randy”

75 Snatches for Time (75lbs)

Completed: 7:03 at 45lbs. Might seem light. But the goal here was to complete the WOD in under 10 minutes. Think I scaled appropriately. Happy with results. It’s all about the core, core to extremities.

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.


“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.

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

Active. Recovery.

The WOD today was one of my least favorites. Once again I tried to think of any reason not to go in. Especially since my arms felt like they might fall off after yesterday. But when I questioned over FB whether or not I should do it, Kim very nicely said; “Come on in, work the skill transfer, scale weight if necessary for WOD and squats. Half intensity/active recovery will help with the soreness.”

And she was right. As usual. Active recovery is such an interesting term, never really thought about what it meant until now. Active. Recovery.


I. “Jeremy”

For Time:

21 – 15 – 9

Overhead Squats (95/65)


*10 Minute Time Limit

Completed: Overhead squats at 35lbs. in 8:52. We could say this is a PR based on my last ‘performance’ wherein I didn’t even finish and needed a hand up. But, I wasn’t trying to break any records. Just wanted to keep the muscles moving, especially in the shoulders.

II. Back Squat

5 – 3 – 1

Completed: at 105lbs., then 125lbs. Got one at 145lbs. but didn’t break full parallel, so doesn’t really count. And I’d rather do it right than not at all. I want to have good form. Good form means healthy strong body for years to come.

I’m dissatisfied with all my clothes recently. Nothing is fitting as it should. My body is shifting in proportions. While eager to find things that I would be psyched to wear, it is feeling even more necessary to not be too hasty and rush into buying new clothes. Rather, might be best to wait a little longer, till a little further down this path.

Just not feeling like what I really want is out there right now.