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 ›


“It’s only after we’ve lost everything that we’re free to do anything.” ― Chuck Palahniuk, Fight Club Benchmark WOD tonight. Diane. Warm-Up: Row 500 20 Inchworms 30 Overhead Squats (Barbell) Then… Warm-up The Deadlift WOD: I. “Diane“ 21-15-9 Deadlifts (225/155) Handstand Pushups Completed: Deadlift at 125lbs. in 5:13…. Read More ›

and just like that

“…true freedom is impossible without a mind made free by discipline.” – Mortimer Jerome Adler Happy Monday! Sometimes I don’t include the warm-ups in the WOD posting, for whatever reason the WOD always gets the majority of my attention usually… Read More ›

shifting & The 90-DC Finale

I’ve been remiss lately. Guests from out of town. Meetings and planning a huge event at work. Today is my first day back in the Triple-Wide since Thursday. My eating has not been particularly stellar, as many eventful moments are… Read More ›