With special thanks to the gentleman next to me named Rob who was cheering the class the entire way.


mix it up

Was fortunate to have today off. Trained with Dean at 1pm, stretched and foam rolled for an hour, then… WOD: I. Establish a 1RM Press II. “Diane” For Time: 21-15-9 Deadlifts (225/155) Handstand Pushups Dean was coaching this WOD. and he knows… Read More ›

No Pressure.

“It does not matter how slowly you go as long as you do not stop.” ― Confucius I grind my teeth when I sleep. The dentist gave me a mouth guard. It helps, but I don’t always wear it. It’s not very… Read More ›


“The love, born of beauty was not mine; I had nothing in common with it: I could not dare to meddle with it, but another love, venturing diffidently into life after long acquaintance, furnace-tried by pain, stamped by constancy, consolidated… Read More ›

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. WOD: I. 12 Waveload Sets: 3 Power Snatches Touch-n’-Go (Moderate… Read More ›

Elite Sarcasm

Normally I’m in bed and sleeping by this hour. But my brother sent me a link to this site about Crossfit, and I can’t stop reading. OMGG, see for yourself: ForgingEliteSarcasm. Ok. Onto the WOD. Busy week with work, late… Read More ›

Memorial Day Murph

“Courage is resistance to fear, mastery of fear – not absence of fear.” ― Mark Twain There’s an annual workout in the Crossfit world called the Memorial Day Murph. It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,… Read More ›


I sketched this today. Well, traced overlay. Was attempting to illustrate one of my favorite photos of Oliver. It always amazes me how good he is. What do you think dog’s think about while they’re at home all day? I… Read More ›

The Now

“True progress quietly and persistently moves along without notice.” ― St. Francis of Assisi It’s been two days since hitting a WOD. Can you tell me why then it seems like so much longer? There are so many benefits to CF for… Read More ›

Friday Happy Hour

“Those who mind don’t matter, and those who matter don’t mind.”  ― Bernard M. Baruch Warm-Up: Run 400 20 Hip Extensions 20 Alternating Jumping Lunges WOD: I. “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar Pullups 2 Deadlifts (315/205) 10 Handstand Pushups Completed:… Read More ›