helen w/ a partner

Helen: 3RFT 400 meter run 21 Kettlebell swings at 35lbs. (I only have a 44lbs. kettlebell, so scaled to to Russian swings at 44lbs.) 12 pullups (scaled to jumping pullups) Completed in 12:12

Wednesday – GraceDay

Beginner Option: 30 clean and jerks for time OR: 30 snatches for time Men: 75 lb. Women: 55 lb. CFHQ says, if you're aiming to do it right: complete Grace in under 5 minutes. My squat is still for shit, but I can Clean, and so I did: Grace at 55lbs. in 4:38. If it … Continue reading Wednesday – GraceDay

3rd Inaugural WOD

First of all, tomorrow is a rest day. Let's just get that out of the way. Today's WOD per CFHQ: Nancy 5 rounds for time of: 400-meter run 15 overhead squats (OHS) Men: 95 lb. Women: 65 lb. I opted for a modified scaled version: 5 rounds for time of: 400-meter row 10 overhead squats … Continue reading 3rd Inaugural WOD


“When I despair, I remember that all through history the way of truth and love have always won. There have been tyrants and murderers, and for a time, they can seem invincible, but in the end, they always fall. Think of it--always.” ― Mahatma Gandhi With the Fall, comes change. Kids back to school, shorter … Continue reading Brighter.

gulfs will wash us down…

"It may be that the gulfs will wash us down; It may be we shall touch the Happy Isles, And see the great Achilles, whom we knew. Tho' much is taken, much abides; and tho' We are not now that strength which in old days Moved earth and heaven, that which we are, we are,-- … Continue reading gulfs will wash us down…


Did this one with my best friend who was visiting from out of town and had never done CF before, like ever. We both finished in pretty decent time. Just don't remember either. 2014 OPEN ATHLETES 1.  Metcon 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20"

Jerk – PR!

2. Open WOW 11.3 5 Minute AMRAP of: 1 Clean (165/110) 1 Jerk (165/110) Not sure my total reps. But PR'd my Jerk at 120lbs.

Sugar Daddy

I enjoyed this WOD as it is one of the very few I can do RX. Completed in 11:18. 1. "Sugar Daddy" For Time: 21-15-9 Deadlifts (225/155) 400m Run After Each Set Of Deadlifts * 15 Minute Time Cap 2. Every Minute On The Minute For 5 Minutes 1 Clean & Jerk @ 85%1RM

Push Press PR

 Been negligent in writing down and recording my WODs. Like the following. All I do know is I PR'd my Push Press, at 110lbs. 1. Establish a 1RM Push Press in 12 Minutes * Rest 1 Minute Between Attempts 2. Open WOW 11.2 15 Minute AMRAP of: 9 Deadlifts (155/100) 12 Push Ups 15 Box … Continue reading Push Press PR

back squat EMOM

WOD Prep: Russian Baby Maker *Accumulate 3 Minutes Strength: Every Minute On The Minute For 8 Minutes: 2 Back Squats * Heavy As Possible Completed: worked up to completing the reps at 125lbs. Conditioning: For Time: 7 Muscle Ups 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 5 Muscle Ups 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 3 Muscle Ups … Continue reading back squat EMOM

believe it.

“That's why they call it the American Dream, because you have to be asleep to believe it.” ― George CarlinI woke up at 4 this morning and posted the following to my co-worker's FB wall: Can't sleep. I wonder what today will bring?Maybe I'm asking myself the wrong questions. Instead of asking what will happen to me, … Continue reading believe it.

it’s time to start tracking WODs again.

Strength: Establish a Max Weight in the Following Complex: 1 Clean 1 High-Hang Clean 1 Jerk * Rest 3 Minutes Between Attempts * 20 Minute Time Cap Completed: ended the round at 105lbs. WOD: Tabata: Max Repetitions in 24 Rounds 20 Seconds: Double Unders Rest 10 Seconds 20 Seconds: Ring Dips Rest 10 Seconds 20 … Continue reading it’s time to start tracking WODs again.