“If you judge people, you have no time to love them.” ― Mother Teresa

I. Strength:

Snatch Grip Deadlift


* Rest 2 Minutes Between Working Sets

** Increase Weight Each Working Set

Completed: 165lbs., 185lbs., 195lbs., 205lbs.

II. Conditioning:

3 Minute AMRAP of:

Burpees (To A 6″ Target)

* Rest 2 Minutes

5 Minute AMRAP of:

30 Double Unders

15 Power Snatches (75/55)

Completed: 28 total burpess with the 6″ target, and 3 rounds of the second AMRAP with Snatches at 55lbs.


“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” ― Winston Churchill


I. Strength:

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

Completed: at 65lbs., 85lbs., 105lbs., 125lbs., 145lbs.

2) Front Squats: 7×2 – heaviest possible, rest 60 seconds.

Completed: working form at 85lbs.

 II. Conditioning:

9 Muscle-Ups
9 Power Snatches 135/95#
7 Muscle-Ups
7 Power Snatches 135/95#
5 Muscle-Ups
5 Power Snatches

Completed: in 6:05. Snatch at 65lbs., scaled Muscle ups to double the amount of pull ups and pushups, so 18 of each, then 14, then 10.

Today is a quiet day for me. Not much to say. Home and in bed reading by 8:15.

Rabbit Hole

I don’t know where my head has been. I’m distracted. Diet is off. Holiday weekend, you name it… whatever it is, chances are I’m off chasing it down some futile rabbit hole.


I. 12 Waveload Sets:

Power Snatches Touch-n’-Go (Moderate Weight)

Rest 30 seconds

Handstand Pushups

Rest 30 seconds

Completed: Snatches at 55lbs., 65lbs., 75lbs. The 75lbs. was a struggle, but doing it in waves builds stamina and confidence. Regular pushups.

II. Tabata Rowing (Max Calories)

Completed: total calories burned 58. For all the work, seems, well, futile. Thought would surely burn way more to equate for lungs burning.

Friday Night Fights

Nothing like a little friendly competition to get the blood moving. Friendly. Damnit.

I’m a competitive person. Call it growing up in a large family with lots of older male siblings, I don’t know. But, when the Team WoD’s come around, I show up. The gloves come off in my head, and I’m in it to push. I’m still cheering for everyone else, but I also want to be a serious Competitor.

20 reps of each equals 1 Round. The Team with the most Rounds wins.

20 Burpees

20 Power Snatches @ 75lbs.

20 Box Jumps, 24″

20 Thrusters @ 75lbs.

20 Pull Ups (scaled to Ring Dips for yours truly)

Completed: As a team 7 total rounds.  Great Team.  We didn’t win, as far as I can tell. But we were not afraid to compete. PR on the Box Jumps. First time on the 24″ Also on the Snatch and Thruster. 75 lbs. is a beast. I got some reps in, but mostly as a team, we learned quick who could do what with the best efficiency and fell into line behind this unspoken strategy, supporting one another and taking up slack and sweat at each step.


“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.

Today. CrossFit for Hope.

Today we CrossFit for Hope. All proceeds donated to St. Jude. You’ve seen the commercials. It’s absolutely heart breaking what some families have to go through with a sick child. Unimaginable. Thankfully, there is a place like St. Jude to help. Imagine a world without it. Thankfully we do not have to. ACF is in the no. one spot right now for total funds raised. We’re working hard. Individually we all be working hard at 10am this morning. Check back and see how many total reps I get. Folks that hit it yesterday were upwards of 200 reps. I’m just going to go in and do the best I can. Although I did sign up for and RX slot. Yeah. TBD.


I. “Hope”

3 rounds of:


75 pound Power snatch

Box jump, 24″ box

75 pound Thruster

Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

where to from here

“Happiness is when what you think, what you say, and what you do are in harmony.”  ― Mahatma Gandhi


Burgener Warm-Up and Skill Transfer


I. Power Snatch

3 – 3 – 3

Completed: at 45lbs. 55lbs. Then 65lbs. The thing about this movement, if I learned this right, it’s not about how heavy you can go, it’s about learning the form so you can eventually go even heavier. My form needs a lot of work. So no need to go heavy. Lots of work to do on form for now. The good news: the terms, the name of the movements, it’s all starting to sink in.

II. 5 Rounds for Time:

30 Lunges (Total)

10 Ring Dips

*15 Minute Time Limit

Completed: in 8:30. Glad I made it today. Wasn’t thinking I would. Feeling grumpy. Feeling stagnant. What IS it about Mondays. The cliche continues to elude.