“When you love someone, you love the person as they are, and not as you’d like them to be.” ― Leo Tolstoy


I. “Barbara”

5 Rounds for Time:

20 Pullups

30 Pushups

40 AbMat Situps

50 Air Squats

*Rest 3 Minutes Between Rounds

Completed: in 42:73. With special thanks to the gentleman next to me named Rob who was cheering the class the entire way. Rep after endless rep. The hardest part for me, the pushups, which were scaled to using a box so to focus on form and core. When you go to failure on a pushup, it’s some sort of dead zone and there’s no going back. After the initial strong set of 5 or 8 or even 10, once you fail, that’s it. And all you’re left with is 2 or sometimes 1 at a time, till the end.

yourself. or someone like you.

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” ― Ralph Waldo Emerson

Do you think the person who you think you are, changes over time? Or are you the same person all along? I think it changes. As your goals change, so do you, as you readjust, realign in the direction you want to go so too does the person you are.

Last weekend as a close friend was getting ready to run a half-marathon, and I was getting ready to meet another dear friend to run a 5K, the friend running the half sent the following text to me:

‘Look how many people you have inspired this weekend.’

I had forgotten that six months earlier I succeeded in getting her organized and registered for the half because it sells out so quickly. What I was really trying to do was to get her to run the full. I know she could, if she really wanted to. But we settled for the half.

It was probably the best thing anyone could have said to me, ever.

I have never thought of myself as an inspiration to anyone. But if my dedication to Crossfit, to being active, to simply entering the race, is any indication of me being myself, then I am truly happy in arriving at being who I Am.

Whenever I see deadlifts in the WOD, my heart skips a joyful beat. As  I love them so.


I. Deadlift

5 sets, 7 reps

*2 minutes rest between sets

Completed: at 165 lbs.

II. 2 Rounds:

25 Kettlebell Swings (70/53)

25 Pullups

25 Burpees

Completed: Kettle Bell at 45 lbs. Pullups scaled to ring dips. Total time: 9:58. Just under the wire. I’ve decided I’m no longer scaling my burpees, or any other reps for that matter. If it takes me to the very last to finish, then it takes me to the very last. Scaling reps was allowing me to chicken out. And chickening out is no path to success.


“A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide.” ― Mickey Mantle

Saturdays are the days when you just want to stay home in the morning and finish your coffee. After a work week of waking up and having to be somewhere, it’s the simplest of joys to wake up and not feel like you have to be somewhere. Even went to be early last night. Alas.

Today’s warm-up deserves to be included as it was a bear for this sleepy Saturday morning riser.


20 Push Presses with Barbell

10 Burpees

20 Overhead Lunges with Barbell

10 Burpees

20 Overhead Squats with Barbell

10 Burpees



Part I.

Back Squat

5 – 3 – 1

Completed: @ 105lbs., then 125lbs., then 145lbs.  With most awesome partner, Lynn. Who I’m pretty sure had a PR, but to date does not record her WODs. Given our awesome performance today, I think that’s about to change.

145lbs. is my current 1 Rep Max and it seemed more than doable. Next time am feeling will be able to go heavier and a new PR is on the horizon.

Part II. With a Partner, 15 Minute AMRAP:

15 Wallballs

10 Toes-to-Bar

Ring Dips

*1 partner moving at a time

Completed: 6 Rounds plus, 25. Great job today, Lynn. Thanks for working so hard.

Hodge Podge-ing

Train with Dean today, resistance deadlifts and push jerks. Then…


I. For Time:

10 Clean and Jerks (185/120)

15 Muscle-Ups

Row 30 calories

Completed: in 10:13. Loaded up the bar @95lbs. for the Clean and Jerks. A manageable weight, I told myself. Till Ke-Ho changed the rep count to 15 Clean and Jerks for us slackers who didn’t load the bar for death. Felt as if, towards the end of the 15, all my hard work on form the hour before with Dean went out the window as I fatigued and tried as I might to focus on form. Just ended up doing whatever it took, including poor form, to get the damn bar over head.

II. 5 Attempts

Max Unbroken Double-Unders

Completed: Not really. Mostly a series of hodge podge single-unders. Originally forgot the jump rope in the car. Was pouring rain and blowing sideways outside and was not as motivated to finish out the WOD. Already been here working for 2.5 hours, I rationalized. Poor decision on my part.

Just rereading this post now. While I felt as if I was focused and working hard while training with Dean, its apparent I started to fall a part and make excuses for it during the WOD. If you commit to something, you should commit. Not hodge-podge it through, puttering out at the end. That will get you nowhere. I do this often. In many arenas. At least my commitment to hodge-podgeing is consistent.

which grows

“…here is the deepest secret nobody knows
(here is the root of the root and the bud of the bud and the sky of the sky of a tree called life; which grows
higher than the soul can hope or mind can hide)
and this is the wonder that’s keeping the stars apart

I carry your heart (I carry it in my heart)”  — E.E. Cummings


For Time:

30 Ring Dips

Run 1600m

30 Ring Dips

Run 800m

30 Ring Dips

Run 400 m

Completed: in 23:05. (1600m equals 1 mile.)

Strongman – Wednesday Night:

Two rounds of 5:

115lbs. keg to bar

280lbs. tire flips

Completed: Round 1 @ 1:43. Round 2 @ 1:53.

Just Jump.

“You can’t connect the dots looking forward. You can only connect them looking backwards…You have to trust in something – your gut, destiny, life, karma, whatever – because believing that the dots will connect down the road will give you the confidence to follow your heart, even when it leads you off the well-worn path.” ― Steve Jobs

I went on vacation. And it was awesome. But now I’m back from vacation. And it’s not so awesome. My diet while on vacation was one of someone who is on vacation. I took a vacation from Paleo. I took a vacation from eating totally healthy. The wheels didn’t totally come off, but there were definitely some speed bumps. And that may be awesome, or not so awesome, depending on how you look at it.

Regardless, I made it back to the triple wide today. And that is, yep, you guessed it, Awesome.

I. Complete 6 rounds:
1 minute – 15 Kettlebell Swings (70/53)
1 minute – Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.

*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total for 12 minutes.

Completed: with awesome partner, Annie. 35lbs Kettle Bell. 2,310k total distance rowed.

II. 5 Sets:
Max Strict Pullups

Completed: 10, 10, 9, 6, 5. scaled to ring dips.

Do you ever feel stuck in a place that you know deep down to your very core is no longer right for you? Do you ever feel paralyzed because you know you’re stuck, and you’re scared to get unstuck? Do you ever feel overwhelmed by the idea of trying to change where you are, even though you know its simply not right for you anymore?

That first step in a new direction is sometimes the very most difficult. But you have to remember, just because it seems difficult, does not mean it cannot be done. It only means you haven’t tried yet. And the more looming, the more daring the leap, the bigger the reward once you’ve cleared it. Because you will clear it.

You just have to jump.

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.