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

Something Gained

Something Gained

Lots I want to touch on today so I better just start writing.

I’ve had a lot of responses about last weeks post about my future in the sport of exercise. I think maybe a bit of my own disappointment crept into my writing than I intended. I re-read it today and it reads much more melancholy than I intended. It was actually meant to be more of an update on the state of things than a resignation, I just happen to have a very dry, factual style. I know myself too well to think my days of trying to be the best at exercise are over. It’s just a reshuffling. For the time being I’m still training twice a day, eating well, sleeping well, really nothing will change until it has to, because this is what makes me happy. The point is, sooner or later something will have to change, and in that moment I’ll probably need to be reminded that I will never exercise for a living.

The notion that anything is deserved, is a dangerous one. It’s something I’ve touched on before and found myself in the depths of lately. Showing up doesn’t get you anything. Even if you work hard and do all the right things, check all the boxes. It doesn’t matter. The value, your happiness, has to come from that time you spend pursuing your goals, not the result you hope to get out of them. The ultimate success of failure of a venture should not determine the value we place on it. Life is not binary. We try, we fail, we learn and get better. There’s always something to be gained.


I’m probably the only person in the world who has trouble eating on weekends. I usually fall well short of where I need to be. My nutritionist explained it to me this way, when you’re eating on any given day, you’re eating for the last 2 days and the next 2 days, not just that day. So even if volume was light, or training didn’t even happen on a given day, calories, carbs, protein all have to stay at sustained levels to keep recovery and training volume high. This weekend was textbook of what not to do, I missed at least 2 meals Saturday, and another 2 Sunday. I paid for it today. Here’s what a normal day is supposed to look like…

Screen Shot 2014-12-15 at 8.32.46 PM

It’s hard to eat like this when you’re not at home, or near food. I forget how difficult it is to hit these numbers, that I actually need to try to do it. The point is that I didn’t, and suffered today, so when in doubt, eat more and train harder.

A. Front Squat – Build to a 1RM
315 (+10)

For time:
100 Wall Balls @ 20# to 10ft
200 Double Unders
100 Wall Balls @ 20# to 10ft

A. Strict Handstand Push-ups: complete 50 reps for time
6:41 (9:57)

6 sets:
1 minute – Airdyne @ All-Out Effort
Slow Spin Recovery for 5 minutes after each set

Deadlift – Build to a 3RM

For time:
100 DB Snatches @ 70#
200 Double Unders

Z1 assault bike 45 min
420 cal

For time:
50 CTB Pull-ups
50 Strict Handstand Push-ups
25 Muscle-ups
25 Burpees

Bench Press 5,4,3,3,2,1,1
255, 265, 275, 285, 295, 315, 325

Back squat 5,5,3,3,1,1
275, 295, 315, 335, 355, 365

3 rounds:
50m farmer carry R 180
Rest 60
50m farmer carry L 180
Rest 60
50m farmer carry both 360
Rest 60

Last week was pretty mixed, some good and some bad, most of the days I managed to find something positive even if the day wasn’t going well. I was very happy to take 3 minutes off my 50 Strict HSPU, as a bigger guy, long arms, this is always going to be a struggle for me, but its nice to see hard work getting you somewhere. Wednesday’s deadlift was also the heaviest I’ve pulled since my back sprain which was reassuring. Friday’s AM was miserable, gymnastics and I might never get along. Saturday was mostly all my own programming. I’m having trouble trusting my programming lately, I can’t seem to make sense of it at all, the volume wavers pretty drastically, and there doesn’t seem to be any rhyme or pattern to it. As someone who likes to understand everything, it really wears on me when I can’t figure out why I’m doing what I’m doing. As long as I can keep finding ways to add in volume on areas of weakness, I’ll be okay.

I wanted to end this week with a pretty quick recipe, I post a lot of pictures of food and I made up a recipe this week that I think was fairly successful and pretty stupid easy. It’s a roasted tomato and chipotle shredded beef, in the slower cooker of course, because how else do you cook 7 lbs of meat?!

7 lbs 100% GF Chuck Roast
3 containers cherry tomatoes
1 red onion
6-8 gloves of garlic
2 tbsp cumin
2 tbsp smoked paprika
4 tbsp olive oil
1 can chipotle peppers in adobo

Heat oil in a pan. Add cherry tomatoes and leave on the heat until they start to pop open on their own.

Line the bottom of the slow cooker with about half of the onion. Add garlic and remaining chopped onion, leave until the onions start to soften, stirring occasionally. If need be, deglaze with a few ounces of chicken broth.


Empty the pan into a blender, adding the can of chipotles whole. Blend until all the big chunks are gone, but I leave it with some texture.


Add spices directly to the meat, then cover with sauce from the blender. Set to low for 12-16 hours depending on how much chuck roast you used.

Bench press PR steak. Best meal I had all week.

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