Open WOD 13.3

If you work hard in CrossFit the change you will see will be within you.


No matter how indifferent or disconnected you may feel the choice is always, always, to at least try.

wall ball pr

You wait and watch and work: you don't give up.


“A change of feeling is a change of destiny.” - Neville Goddard There's a lot of talk about Goal Setting recently. A lot of talk. At this point I'm not sure which came first, the deep nagging need I've had in the past few months to write down my Goals being very, very specific, or the … Continue reading Imagine


“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. WOD: I. 8 Minute AMRAP: 10 Wallballs 5 Handstand Pushups Rest 4 Minutes Completed: 6 rounds plus 10. II. 8 Minute AMRAP: 10 Russian Swings (70/53) 5 Ring Dips Rest 4 Minutes Completed: Per Caleb's most … Continue reading Work.


“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 … Continue reading Team

Saturday Mornings

After an epic week of some very good feeling PR's, my body was slow and tired. Nonetheless: WOD: I. Back Squat 6 – 4 – 2 Completed: 6 @ 105lbs. 4 @ 125lbs., 2 @ 145lbs. II. For Time: 30 Wallballs (20/14) 30 Ring Pushups 30 Toes-to-Bar 30 Overhead Lunges (45/25 plate) 30 Burpees Completed: in 9:30. Wallballs @14lbs. Overhead lunges @ 25lbs.

End of Summer Throwdown ~ Day 3 of 4

WOD: I. End of Summer Throwdown WOD 3 15 Minutes to Estabish a Max Combined Weight for CrossFit Total -1RM Back Squat -1RM Press -1RM Deadlift *Cannot move on to next movement until both athletes have completed the same movement *No limits on number of attempts, but must be completed within 15 minute cap. Completed: With three awesome partners, … Continue reading End of Summer Throwdown ~ Day 3 of 4


WOD: I. Press 5 sets, 5 reps Completed: II. "Karen" For Time 150 Wallballs (20/14) Completed: at 14lbs. in 9:13.

FB. The Porsche of my mid-life crisis.

What do kegs, Facebook, and a bruised nose all have in common? No. No. Not passing out after a full evening of boozing and trolling FB. ACF Strongman classes! After last night's WOD, while being personally hazed into completing 130 Wall Balls at 14lbs. (afterwhich I was seeing stars and heard a voice telling me … Continue reading FB. The Porsche of my mid-life crisis.

you can, not quit.

“Life is like riding a bicycle. To keep your balance, you must keep moving.” ― Albert Einstein Is it me, or are the WOD's getting harder? Bring it. Warm-Up: Group Dynamic + Ankle and Hip Mobility WOD: I. 5 Sets: 20 Unbroken Chest-to-Bar Pullups Rest 20 seconds 25 Unbroken Wall Balls Rest 20 seconds 30 Unbroken Double-Unders Completed: Wallballs at … Continue reading you can, not quit.

small select arsenal

I'm just going to go ahead and put it out there, sometimes I get pretty serious bouts of anxiety. They come and go, but when they hit, it's like an unfriendly cloud of Dread that shadows me, always hovering near by, always poking at me and saying, 'Remember me? I'm here to remind you that … Continue reading small select arsenal