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Posted by on Oct 15, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD



It’s been awhile, I took over a week off of training for my back, and really didn’t have anything to write about, hard to keep a predominately Crossfit blog going when you stop doing Crossfit. Being hurt really messed with my head but I’m glad to be back. This next parts gonna get a bit sappy.

I spend too much of my time complaining, finding things wrong, finding ways I don’t measure up, weaknesses to attack, most of the time this fuels me or at least I convince myself it does, gives me a reason to drive. Sometimes it brings me down, it makes me doubt myself when I shouldn’t, it gives me pause. Today is all about reminding myself, and hopefully helping you remind yourself, how fortunate we are. Getting injured and rehabbing my back, taught me a lot about myself, but more about what’s important to me. Goals are great, progress is fun, but just the ability to show up everyday, to give yourself to something, thats really what I’m grateful for. The opportunities. Its hard to remind yourself of this, to be happy with small improvements, even when you want big ones, to be happy to get work in, when the alternative is to be doing no work at all. More than this, I’m fortunate to have people around me that care, that are invested in me. The coaches at the gym, the guys that I train with, my physical therapist. These are all relationship I’m infinitely grateful for.


Bomb ass cheesecake!


5 sets:
30 second – Row @ All-Out Effort
178, 180, 178, 178, 184
rest 3 minutes
5 sets:
30 second – Airdyne @ All-Out Effort
33, 31, ??, 28, ??
rest 3 minutes
5 sets:
30 second – Row @ All-Out Effort
173, 178, 177, 179, 180

For time:
30 Overhead Squats @ 185#
Scaled to 155

For reps:
3 minutes: Wall Balls 65
3 minutes: Thrusters @ 95# 25
3 minutes: Row (for calories) 72

Assault Bike Flush
40 minutes 250 watts
343 cal

A. Push Jerk; 5, 5, 5, 3, 3, 3; rest 2 minutes
185, 205, 215, 215, 225, 235
B. Bench Press; 3, 3, 3, 3; rest 2 minutes
245, 245, 255, 255

For time:
30 Power Snatches @ 165#

For time, 8-7-6-5-4-3-2-1:
Thrusters @ 145#
Deadlifts @ 315#

Run 4 Miles

Training wise, my recovery has been quite swift. I was very tentative the first couple of days, but as I kept moving, as the programming kept coming and I got more comfortable, things started to click again. My rehab has been mostly by feel. Working up to weights slowly, and hoping they still feel good. I didn’t try and destroy anything last week, instead I focused on just getting back into it, getting used to the volume again, getting those adaptations back. Doing “Isabel” at 165 was a big step, and the 315 deadlifts on Saturday were another challenge I was happy to get back to.

And now my favorite part…the last two weeks more or less in pictures of food!






1 Comment

  1. My god that cheesecake looks delicious. I want some haha

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