I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.


Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.


I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

Spreading the Love – one box at a time

“It takes a minute to say hello and forever to say goodbye.” ― Anurag Gupta

Across the river and through the woods. Met up with BFF, T, after work on Friday, and hit the WOD in her hood, Collar City Crossfit. T’s actually been CF’ing longer than me, except now my eyes no longer cross at the mention of Sumo Deadlift Hang Press, or Back Squat. Shout out to Collar City, thanks for the hospitality!


I. 2012 CrossFit Open WOW 3

Complete as Many Rounds and Reps as Possible in 18 Minutes of:

15 Box Jumps (24/20)

12 Push Press (115/75)


Completed: 7 rounds, plus 2 box jumps. Push press @ 45lbs. Stuck on the Push Press between 45 and 55lbs. Gotttttttta break through this barrier at some point. Toes to mid-air-thingy.

If you think about it, it’s pretty freaking amazing that you can walk into just about any CF, anywhere, and know what to do. Collar City is the second box I’ve visited outside of home. Crossfit Wellington being the first. It can be nerve wracking walking into a foreign place, to do something very personal, with perfect strangers. But, when its 3,2,1, Go… and the WOD starts, we all speak the same language.

After the WOD, T and I did something I swore I would not do, go out to dinner. Cause I was trying to Zone, or IF, or some other acronym I can’t quite remember at this point. Doesn’t matter. So glad I relaxed, and went out to dinner, and enjoyed good company. And learned about Bronies. (To quote BFF, Aspen, who so eloquently summed it up when learning of the Bronies; ‘Bwaaaaaaahahahahaha!!!’)  Still managed to stay relatively healthy with a vegetarian dinner order, although there were some legumes and brown rice on my plate. Not very primal. But alas it’s Friday during Lent, so no meat. Trying to eat Paleo on a Friday during Lent can be limiting. Wait, which guidelines am I following again?

The good news, was home in bed by 10:30. Although woke up at 5am. And Saturday’s are usually WOD days. But, have hit a WOD the last five days in a row, so feeling the need for a day off. But, was still tired. And felt very, very hungry. And started combing the kitchen for food, not wanting to hit the grocery store in my pjs. Needless to say, as I was staring down at the PANCAKES slowly cooking in the pan on the stove top in front of me, I thought; ‘What the heck an I doing??’ I tossed the half cooked-cake, and the batter, and the box, drank some water and promptly went back to sleep. Disaster averted. Because I’m feeling good. And do not want to crash this ship ashore. Because that’s how it happens, slowly, almost without notice. And this is not about the 90DC, or IF, or WTF? IDK.

Its about me feeling good, making choices that support who I am, not who I want to someday be. But, who I am right now. And that person, right now, is healthy, strong, light, happy, and spreading the CF love one WOD at a time. Pancakes not included.

Post Script – Brony Mantra: “I’m gonna’ love and tolerate the shit outta you.”

mmmm…. buurrrgerrrr…

It’s been a long time since I’ve had one of these.

That said. Finding I don’t miss it as much as I thought I would. We’re about half way through the 90DC, and its time to amp it up. There’s progress being made, but am starting to get impatient. Somedays I feel weaker, somedays stronger. One thing is consistent, feeling incredibly antsy. Am going to continue to fine tune the diet, get more strict. Also, struggling against some left shoulder issues. It doesn’t want to do any of the things I’m asking it to do. Regardless. Not feeling overly empathetic at the moment.


Burpee Skill Transfer


I. Establish a 1 Rep Max Thruster

Completed: Worked up to a Max Rep of 85lbs. Thanks to Laura, my partner in crime today, for the boundless encouragement and tips on form.

II. For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Presses (115/75)

Hand-Release Pushups

Completed: Push Presses at 55lbs. Knee pushups. Total Time: 10:57.

III. 3 Sets:

Max Reps Toes-to-Bar

Completed: Knees to hips. 3 rounds of 10 each.

Rest 1 Minute Between Sets

“To live for results would be to sentence myself to continuous frustration. My only sure reward is in my actions and not from them.”  – Hugh Prather

Giant Happy Boat. Damnit.


I. Press

10 x 2, Rest 30 seconds between sets

II. “Help Myself”

3 Rounds For Time:

7 Muscle Ups

14 Power Cleans (175/120)

21 Burpees

III. Toes-to-Bar

5 x 15; Rest 1 minute between sets

Completed: except can’t remember my time. Part I: @ 55lbs. Part II: Scaled my WOD to 14 (ring pull ups), 14, and 14. Power cleans at 65lbs.

I’ll admit it. I was one of those chumps today, putting my shit away before my other Crossfitting peeps were done. Normally I do not do this, I like to turn and cheer. I like to be cheered when I’m last and about to hurl and feel like the Burpee Fairy has forsaken me. Before a WOD I like to shake hands and introduce myself. The Community at ACF is why I’m here. There’s nothing quite like it.

But today, I walked through the door and had nothing to say. And I finished the WOD before others. Not because I’m the BEST and STRONGEST and, the BEST n stuff, at everything including CF. No, I didn’t finish last because I scaled, and was I tired, and very, very grumpy. I’ve been in a bad mood all week. For oh, so many reasons. All of them completely unimportant. And, totally, irrelevant.

The point is: Moods are contagious. You’re happy, you smile, you say hello to a stranger, open the door for them, they do the same in turn, they smile back most times without even knowing it. We can’t help it. My particular mood on Tuesday was nothing short of sour. It was eating me alive from the inside out. I do not like when I let negative thoughts take hold and get the best of me. Again, it does not matter why. I like to try to focus on the Good, in any situation. Like throwing a line from shore to a very large, very happy, Happy Boat slowly making its way into port. You throw one line, than another, than another, and with each positive line thrown in a positive direction, the giant Happy Boat gets closer and closer, and before you know it, the Giant Happy Boat is docked and tied to your personal shore, and filling your heart with happy positive thoughts, and emotions. Damnit.

Anyway, I’m here to cheer, not clean up my gear, until the WOD is thru.

stars come out in the double-wide


I.  Deadlift

Work up to a heavy set of 7 Reps


  • Round 1 @ 95lbs.
  • Round 2 @ 105
  • R0und 3@ 115
  • Rounds 4 – 5 @ 125

II. 3 Rounds for Max Reps in 1 minute of:

Kettlebell Swings (53/35) – Completed @ 24lbs. 18, 14, 17.

Box Jumps (24/20) –  Completed @ 20″. 14, 12, 12.

Toes-To-Bar – Completed, knees to hips: 24, 18, 18.

Jumping Lunges – (Kevin made this look waaaaay too easy). Started with jumping but ended with standard: 13, 14, 17.

1 Minute Rest Between rounds

III.  Tabata Pushups – Completed: but the numbers are blending.

Thanks, Regina, for being an awesome partner. Pleasure doing business with you.


The deadlift is all about the lower-back. Lower. Back. Oh, ye of the lower-back….
Is it me, or do stars come out in the double wide.
Yeah… I need to go to sleep.