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Posted by on Jul 7, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

#TBT, Sunshine, Freedom, and DOMS

#TBT, Sunshine, Freedom, and DOMS

It’s funny – I keep this blog, write all the time, think about what I’ll say, try and keep people in the loop, but somehow I rarely end up talking about my actual self. It ends up being more of a vessel for training, nutrition, lifestyle rants for people attempting to live this life. I guess I’ve never really mentioned it, but I used to be a fatty, and not in the way most people “used to be fat” – I’m pretty sure part of growing up is that everyone is kind of chubs at 14, then puberty hits and you lean out. This was like, never seen a gym, ate terrible, loved TV, fat.


For some reason, even some of my closest friends didn’t/don’t know this about me, which got me thinking, if they don’t know, then you guys probably don’t know either. I think its an important thing to admit to. Not that I feel any guilt, but it frames the blog, and some of the things I talk about in a different way. I’ve never been the skinny kid that learned how to eat finally; I’ve never been very close to the middle of the road. This is why things like meal prep, staying prepared and dedicated are all very important to me, because I feel as though I’m really only a couple bad weeks away from the edge again. Not that I really am, I’m sure I could never go back. So that’s my #TBT, 6 years ago 1/2 way through college, fat and blissfully ignorant; and then me on my 26th birthday, after whiskey and cupcakes!





You may not have noticed but this weekend was the 4th of July. Normally I’m not a huge holiday celebrator, I don’t know if it’s my personality, or just that the things I enjoy are often centered around a barbell, but they just don’t call to me the way they seem to everyone else. This year was a little different though, I just decided to go with whatever came. It ended up being a beautiful weekend and I learned a little bit about myself and what it takes for me to feel at peace, not a feeling I’m very familiar with. I’m so often surprised lately by the moments that bring me peace.





Part II
For time:
20 Thrusters @ 115#
12 Muscle-ups
21 Calorie Airdyne
15 Thrusters @ 115#
8 Muscle-ups
14 Calorie Airdyne
10 Thrusters @ 115#
4 Muscle-ups
7 Calorie Airdyne

A. Seated Shoulder Press with Bands; 3, 3, 3, 3, 3; rest 2 minutes
105, 105, 105, 110, 115

A. Clean-Grip Deadlift with Chains; 5 reps x 5 sets; rest 2 minutes
315, 325, 335, 335, 335 (+50 chains)

Airdyne Work
1:00/2:00 x 10
410 kcal


B. Back Squats @ 60% of today’s max; 10 reps x 10 sets; rest 1 minute
230 (10, 10, 10, 10, 10, 7, 8, 8, 8, 8, 6, 5)

MRW both of my kids are crying and neither of them will tell me why - Imgur

Part II
For total working time (score is 2K Row)
4 sets:
500m Row
rest 90 seconds
1:32.9, 1:33.3, 1:35.0, 1:36.5

Recovery airdyne
5 min sustainable
:30/:30 sustain/spin x 30
374 kcal


Training was pretty productive even through the holiday stretch. Monday’s WOD was made much worse by the 105 heat index, and really ended up being more of an exercise in hurrying up to get to muscle ups, then spending a lot of time trying to figure out if you could pump out another 2-3. This week was fun because there were a few new movements that really bring back some of the novelty, banded seated press was really interesting. Only being able to load 115 on a bar is not a feeling I have very often. Similarly, Wednesday’s chain work just makes you feel like a badass. Max’s note was to focus more on speed than load, so while I wanted to get over 400# on the 5×5 work, I felt stopping where I did was better for the goal.

Thursday I tried some new Airdyne intervals – experimenting with work that doesn’t beat me up as much, but still lets me get something in. I really had pure rest days, I don’t believe in them at all anymore. These intervals were okay, they weren’t the greatest, they also weren’t true intervals because the rest was meant to be more of a sustainable pace, which really hurts your ability to recover for the sprint phase again. Friday was one of the worst days of Crossfit training I’ve ever experienced. After maxing my back squat, then quickly doing 10×10 at 1 minute of rest, which was basically weighted 1:1 work to rest for me. Clearly I didn’t manage to do all 10, I fought for the first 50, I did of course finish all 100. I still can’t feel my legs. Despite the ridiculous soreness, Saturday’s work went surprisingly well, being able to row all sub 1:40 500’s on more or less smoked legs was a good morale boost.

I’m definitely paying for my weekend of “going with the flow” this morning. My body isn’t quite sure which end is up yet, despite eating pretty cleanly yesterday and getting the recovery airdyne work in. Friday was a lot of gluten, and both days had a good amount of alcohol, especially for me. This is the part of clean eating that no one warns you about. I’m glad now to be through this part of the summer and ready to find some comps and get back to training and competing.


1 Comment

  1. This is probably one of my all time favourite blog posts from you. So happy to see you checking in to the world around you. Keep doing it. Keep the barbell as happiness but not your only

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