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Posted by on Oct 31, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Two Years Time

Two Years Time

My posting has gotten way off track, I used to try and post Monday’s, then I threw a few out on Wednesday, and now it’s Friday. I guess the good news is I might be back to Monday again pretty soon at this clip.

Truthfully I could’ve posted this Monday, but I was waiting to see if any pictures from the weekend surfaced that I could use, because I took none, literally not one. My phone spent the majority of the weekend in a gym bag or on a charger. Unfortunately it doesn’t look like there are any of anyone on our team that we didn’t take ourselves. So you’ll have to bare with me.


And Now…

I just went back and read a post from about 2 years ago, that I somewhat profoundly titled “Just the Beginning.” It’s a bit…soft, I got more mushy than I remembered getting, so there are a few lines that make me cringe a little, but its an important thing to look back on. My first real taste of competitive exercise, a very new post on a very new blog, a lot of feelings that I wasn’t really sure what to do with. Two years later, this blog is old, especially by internet terms, I am older, maybe wiser, definitely less star struck by the sport, and certainly a little more cynical about it all. For whatever reason, I don’t think that’s a bad thing, it’s good to question yourself at these moments, to get yourself out of whatever “grind” you’re in and ask if it’s worth it, ask if you’re getting where you want to be getting, ask if you like the person looking back at you in the mirror. Two years is a lot of time to invest in something, that’s basically a Master’s degree in Crossfit, if those existed…could you imagine?!

Two weeks ago I wrote about being fortunate, then last week I touched on how even in failure, you can find success if your goals are aggressive enough; this week I want to touch on the importance of a glance back. I say glance, because the temptation is to dwell on the past, at least for me, to compare this Monday to last Monday, and every other day. There’s no value in that, I believe looking back needs to be reserved for the “once in awhile.” When you need that perspective, and when that perspective has something richer to offer you. Take a few days, sit down, without a phone, with a piece of paper, and figure out where you’ve been, and where you’re going. Just having this minimal framework, can make your next year of training more productive. The “grind” is fine at points, but the theme of your training should never be a grind, it should enrich you, you should take pride in it, it should bring you happiness and fulfillment. I think this point is lost on most people. Beyond mental clarity, taking time to look back is a great ego boost, looking at your old numbers, skills, form, it would be hard to put two years into something and not look back and find more than a few areas in which you are significantly better.


Like ring rows…take a look back, surprise yourself.

A. Slow-Pull Power Snatch*; 2, 2, 2, 2, 2, 2; rest 2 minutes
155, 165, 175, 175, 185, 195 (miss), 185

Part I
A. Power Clean @ 225#; 3 reps on the minute for 8 minutes
Complete all TnG
B. Power Snatch @ 135#; AMRAP Unbroken TnG Reps x 2 sets; rest 6 minutes
17, 14

Part II
5 rounds for time:
12 Thrusters @ 115#
6 Muscle-ups

12 sets:
200m Run @ “Almost All-out” Effort
rest 3 minutes between sets
27.67, 28.01, 27.06, 28.70, 30.38, 29.67, 29.06, 29.96, 29.76, 30.99, 31.32, 30.43

A. TnG Squat Snatch – 3 reps on the minute for 12 minutes*
135, 155, 175

AMRAP in 10 minutes:
50 Wall Balls
15 Overhead Squats @ 75#

2k Row
40 Bench Press @ bodyweight (215)

40 Minute AD + Pre-Comp Mobility


Full List of Events
HOA Friday
3 Attempts at 1RM C&J
(275, 285, 295-miss)

15 Burpee Box Jump Over
15 Power Snatch (135)

HOA Saturday
Hang Power Clean (195)
Box Jump (30″)

9 Thrusters (165)
9 Burpee MU

HOA Sunday
A little bit of everything.

Screen Shot 2014-10-27 at 10.25.26 AM


Training last week was a bit of a jumble. Still finally healthy (though not anymore), I was happy to be back on AthleteWOD and able to push again. I only trained Monday through Wednesday, as HOA6 started Friday night, and its about a 3 and a half hour drive from Saint Louis. The two most interesting bits from last week were the “almost all out” 200m sprints, which is a pace I had to find by accident as I don’t really know what “almost all out” feels like on those. So the first few were more or less all out, and then I took some off the top as I couldn’t sustain that to figure out what I should’ve started with. In general I was pleased with these, but that near 100% effort really destroyed my hamstrings. The second interesting bit was the EMOM TnG snatching, TnG snatching is not something I like, or am very good at, so this is probably great practice for me, but 175 was the weight I failed on during a competition earlier this summer, I capped out at 175×2; during this EMOM I did it for all 3 sets of 3 after 9 other sets; a result I was very happy with. Its far from heavy, or impressive, but its progress.

I don’t feel like recapping the HOA6 WODs is necessary, they are what they are, in this 6 man team format, it ends up being mostly 2 minute sprints followed by some amount of rest. The total volume you put on yourself is relatively low. I think the moral of the weekend was how important trying to stick to your normal routines is, especially while traveling. I let myself get out of my patterns Friday and Saturday and it really ate me up on some of these workouts. I went out onto the floor Friday night starving and shaking, not a good combo. As much as I try to compete, I do so rarely outside of places near my home, and that inexperience got to me a bit. In general it was a great weekend, as always there are ups and downs, but considering two years ago I was in scaled, and rightly so, I was pleased to be where I was, doing those workouts. On the same floor as some great athletes, surrounded by friends, not many places I’d rather be.





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