“I like work: it fascinates me. I can sit and look at it for hours.” ― Jerome K. Jerome

For today’s WOD, three separate, 8 minute AMRAPs.


I. 8 Minute AMRAP:

10 Wallballs

Handstand Pushups

Rest 4 Minutes

Completed: 6 rounds plus 10.

II. 8 Minute AMRAP:

10 Russian Swings (70/53)

Ring Dips

Rest 4 Minutes

Completed: Per Caleb’s most excellent suggestion, Kettle Bell at 53lbs. Even then, felt I could go heavier. 10 rounds. Ring Dips scaled to Ring Pushups.

III. 8 Minute AMRAP:

10 Mountain Climbers


Completed: 9 rounds.

the drone of the engine

Work is so busy these days. Our team has gone from 5 to 2. And we are coming upon our busiest time of year. Feel like the second to last man standing at the Okay Corral and out of ammunition. It gets so busy, so many requests coming and going, so many different moving parts, layer upon layer of perpetual projects in motion, an all-encumbering machine that steams ahead one hefty chug after another, and I’m running around like a crazy person trying to grease the tracks, hoping nothing falls through the cracks. This is usually when the headaches begin. They are muted and can last for hours. I can still function when they appear, but they are there with me nonetheless throughout the day, reminding me of the drone of the engine and its eternal need to be fed.

Which is one huge reason why I Crossfit. Because when I step into the Triple Wide, and it’s 3, 2, 1… Go! The sound of the droning engine disappears, and with it the headaches, and all I can see is the lovely tangible task in front of me, the steel of the bar, the heft of the bumpers, my sweat on the floor, and my body getting stronger.


2 Rounds:

Run 400m

15 Situps to Straddle

15 Situps to Pike

5 Reps of “Inchworm”


I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps:

Intervals 1 – 8 = Wall Balls (20/14)

Intervals 9 – 16 = Toes-to-Bar

Intervals 17 – 24 = Box Jumps

Intervals 25 – 32 = Russian Swings (70/53)

*There is no rest between exercises

II. Within 4 minutes of completing the final interval:

Run 800m for time

Completed: Goaled at 8 reps per round. The box jumps were extra tough, managed 5 on the low side, 10 on the high. The extra good news, RX on the Wall Balls at 14, and kettle bells at 53lbs. Still knees to stomach level on the T2B. All together with the warm up and WOD, we ended up running a mile. This was good as it reminded me that I signed up for a HALF MARATHON, and in case you haven’t heard, a HALF MARATHON requires RUNNING. Oh. Right. That half-marathon-thingy. We’ll get there.

I do believe it is time to look into getting Level I CF Cert. And while the Certification Classes are offered all over the country, they are sold out through September. Maybe the engine drones for others too.


Just learned I placed 8th in the 90DC. The only thing I can say, other than Holy $Q$#@%#@$!#!@$@#$!$#&^%$#@!# I’m SO HAPPY, is that the boundless good things that have come into my life since discovering CF are immeasurable. CF has changed the way I look at things. It has taught me to finish what I start no matter how difficult it may seem in the moment.

Suddenly I can see through to the other side.


I. Deadlift

3 – 3 – 2 – 2 – 1

Completed: First, a shout out to my awesome partner, Regina! We both reached a new PR today. Mine on the 1RM Deadlift: 225lbs. Um, whoa.

II.  AMRAP in 10 Minutes

15 Unbroken Russian Swings (70/53)


Completed: Ok. Ok. Lost count on the rounds. I’m guessing somewhere around 8 or 9. 35lbs. on the Kettlebell. Could have gone heavier. Will do so next time.

lung burner


2 Rounds:

Run 200m

20 Russian Swings

Completed: Warm up felt great.  Russian Swings at 35lbs.


I. Hang Power Clean

3 – 3 – 3 – 3 – 3

Completed: made it up to 85lbs. Tried for more, even just adding 5 more lbs. and total fail. Side note: my back is now sore. Clearly my form was poor with the increased weight.

II. 3 Rounds For Time:

15 Hang Power Cleans (135/95)

15 Box Jumps (24/20)

*10 Minute Time Limit

Completed: in 5:35. Hang Power Cleans @ 55lbs. Felt good. Alternated on the box jumps at 20″ between actual jumping to stepping up and down. Twas a total lung burner.

Cheers and knuckle bumps to ACF.  See you tomorrow.