Saturday, May 31, 2014

Cycling 5.31.14

Just a little short ride in pilot with Dad this afternoon. We went to Samantha's graduation and got lunch this morning and kept it short this afternoon. 

Thursday, May 29, 2014

WOD 43: Fortitude - 5.29.14


"Fortitude" (AMRAP - Reps)
Odd: 15 Cal Row
Even: 15 Burpees
Scale this accordingly.

Rx Plus - 15/12
Rx - 12/10
L1 - 10/8

My plan was to do 10 cal rows and 10 burpees.
I actually did:
10 cal row / 8 burpees x 10 minutes
10 cal row / 7 burpees x 10 min
10 cal row / 6 burpees x 10 min

Gotta keep working on the endurance piece. But this one was one tough cookie. Pam warned us that for the first 5 or 6 minutes you'd feel frisky, just really good. By 10 minutes you'd start to get to an unhappy place and after 12 or so minutes it'd be a suck fest you just had to battle through.

It's one thing to hear someone tell you that, and another thing completely to experience it.

I was really consistent on the rowing. Trying to keep a good pace although I was continually more winded and that worked well. The burpees all took about the same amount of time even though I was doing 1 less after 10 minutes of the workout etc.

That was a damn good workout. Just gassed at the end of it.

Gonna see how I feel tomorrow to determine if I get in a WOD between jobs. If I'm feeling frisky I will but if not I won't so I can get through the shift at outback w/o falling flat.

A Crazy Plan

I've hatched this crazy plan that if I can start getting up earlier every day then I can get used to being awake in the mornings and add a 10-20 minute running workout to my daily routine.

I'm getting used to getting up, hopefully by next week I can get out the door around 7 and run a bit. Running is a weakness that i struggle with during some of the WODs and I've talked to a few runners how to build some speedwork drills into running to get used to running 400s etc during a workout.

Hopefully it will work

Wednesday, May 28, 2014

WOD 42: 5.28.14

Rope Climb


Metcon (Time)
Buy In: 19 HSPU

5 Rounds
2 Rope Climbs
8 Dead Lifts 225/155
26 Double Unders

Cash Out: 88 AbMat Sit Ups


We weren't working on getting to the top of a rope, just to learn the basic skills for the rope. I did okay with it thanks to some extra tips from Mason and David. I'm going to try to work more on this in the future before some of the 3:30 classes.

I did box HSPU's to cash in.
During the 5RFT it was rope climbs or a towel ring row, which was interesting. My deadlifts were at 205, as we were told we should be able to get through the first few rounds with either unbroken or into quick sets. I did that and slowed slightly for the last few sets.

During the first 3 rounds I mixed in some doubles with the singles and did all singles in the last few rounds.

To cash out I broke it into 22 sets of 4 so I could take a deep breath between each set.

Time was 17:18. It was a tough workout but I was pleased with my effort today. I needed somewhat of a redemption workout after my piss poor running during Nancy yesterday.

A little motivation. Most of the time we won't be the strongest in the room, but to keep grinding and see improvements is what it's all about.

Tuesday, May 27, 2014

WOD 41: Nancy 5.27.14


High-Hang Snatch (High Hang Squat Snatch)


Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
I took last week mostly off. I worked some extra shifts at Outback to have some extra cash for CrossFit's Regional's, so I didn't work out as much. Back in the gym today. 

The High Hang Snatch was a good workout for developing the extension on the snatch and I got more comfortable with Overhead squats. I believe I PR'd that with 85 pounds. Sending the butt back before going down in the OHS makes such a huge difference. 

First time doing the benchmark workout Nancy. I went with 65 # OHS and did pretty well with that, they weren't great but better than I expected for the first few rounds and tougher for the last 3. Going into the workout I thought the squats would be the tough part but the running really kicked my ass today. I walked a little bit in the last few runs and that shouldn't happen in 400m runs. 

Time was 21:52

Tuesday, May 20, 2014

WOD 40: 5.20.14


Clean and Jerk (Work Up to Heavy Double - Drop Bar In Between Reps)

800m Run
30 Burpee Box Jumps
800m Run

I worked on a lot of form with the split Jerk today. I'm pretty sure I've C&J 155 today so after I got the 2 reps of 135 up I went for 165 and couldn't get it.

For the metcon, I'm just slow. I'm dealing with a little shin pain right now, I think I'm going to have to take a week or so off of the double under extra work because it's put some extra stress on the shins.

Anyway, it took me 16:28. A lot slower than I feel like it should have been and I did step ups onto the box as well.

Sunday, May 18, 2014

Tour de Lions - Cycling: 5.18.14

Tour de Lions is a great local ride. The registration fee is more than fair and you get a shirt, lunch and breakfast and everyone wins some sort of door prize. Today started off really cool. It was still in the 40's when I left home and barely crested 50 when we rolled off at 8:30. It was fine with arm warmers on to start. I took them off at mile 17s rest stop.

They mentioned in the announcements that the courses were changed and were more challenging. I can believe that. The hills seemed relentless today. Looking at the elevation chart I can understand why.  They were one after another. Add in that it got breezy on the way in and it was a tough day out there, but all in all it was a very good ride.

Longest ride I've had in 4 or more years. Happy to be out there and cycling.

Friday, May 16, 2014

WOD 39: 5.16.14


Overhead Squat (6x3 climbing)


Metcon (Time)
10 Pull Ups

RX+ (155/105)
RX (135/95)


Not a workout I was terribly excited about as I'm not good at either movement. Overhead squats are tough for me because my back is tight. I will say it's getting better but the amount of weight I can do with those OHS is still pretty limited. But that's one reason I went, I'm not great at those movements so they need more work.

And since I got my first pull up yesterday I knew I would be modifying those as well.

I worked up to 75 pounds with OHS in the weightlifting and I believe that was probably a PR but I was trying to really focus on technique.

For the Metcon I did it in just under 7 minutes. I did 65 for the OHS and did a jumping pullup with a slow decline to full extension.

Riding Tour de Lions tomorrow. Shooting for 40 miles. The the College Hill CrossFit kickball game and cookout. Going to be a great Saturday!

WOD 38: 5.15.14

Double Unders

Metcon (Time)
Partner WOD
500m Row
80 Double Unders
400m Row
60 Abmat Situps
300m Row
40 HR Pushups
200m Row
20 Burpees

Partner A Rows while Partner B Double Unders then they switch / etc

Great workout yesterday. I didn't realize I was kicking my feet back some during the DUs so I'm working on just staying on the balls of my feet with the hollow body position. Its different but I think it will make a huge difference.

The workout was great. I feel better on the rower lately by using the mechanics I've been taught and the other work just fit in very well. The situps actually still give me trouble but not as much as they once did. Lets hope that's a sign my core is getting stronger. The Hand Release push ups were a bear after the first 20, my arms were on fire. I did 160 singles for the jump rope b/c I didn't want to fail a lot and slow us down.

It was so humid yesterday I think I was sweating out of every pore in my body.

My partner Anita and I finished in 16:57. A good effort.

All in all, after I warmed up with a 500m row, then we warmed up as a class with a 500m row and the 1600 during the class I did 2600 on the rower. Pretty smooth for the first 2 500's with times of 1:55 and 1:53.

Looking ahead to a good weekend. Cycling tomorrow. Planning on doing 40. THen a cookout and kickball game with College Hill CrossFit. Sunday I haven't decided maybe a WOD or maybe another bike ride. Outback Sunday night.

Thursday, May 15, 2014

CrossFit 3 Month Review

Its been just about 3 months since I wandered into College Hill Crossfit for their into / fundamentals class. I thought I'd do today's blog on some of the changes and improvements I've seen since then.

The Beginning: 
(must of which is reiterated from this post: (
As with any new exercise routine the first few weeks will probably be the hardest. With CrossFit all the workouts will be hard. Each workout has a Rx, or prescribed weight / movement standard. They are all scaleable so anyone can do them but as you master movements or weight there are ways to go heavier, harder and / or faster.

I had begun heading to the gym with more regularity in January and had spent time on the elliptical machine some days, and others just a quick 5-10 minutes of cardio to warm up and them some weights. I'd done that for about a month and a half before starting crossfit.

Every class at College Hill CrossFit has a really good warm up. In those first few weeks the warm up almost put me on my ass. I distinctly remembered thinking for at least 2 weeks after every warm up that they (the warm ups of 15ish minutes) were more work than the entire workouts I'd been doing. I would be doubled over gasping for air after some of those and that's when I knew how truly out of shape I'd gotten.

That first real class I went to included 50 bar facing burpees and I thought I would never make it through them. I did and ended up lying on the floor that day for the first, but certanily not last time after a WOD. I was back the next day for another ass kicking and started to enjoy checking to see what the next day would hold at 8pm on Wodify.

After a month I was feeling stronger and better already.

Months 2 & 3:
I couldn't turn the corner on eating cleaner until I got through the MS spring walk season on April 12th. Since then I've done much better eating a Paelo / Zone type diet with a few cheats here and there. I'm losing weight and gaining muscle and already starting to acheive goals and increase the weights I'm lfiting.

A lot of the movements we do regularly I'd never done before starting CrossFit and it's not surprising that those weights increase pretty rapidly. The cool thing is that it's not like we walk in 3 days a week and train for Front Squats. We do different movements every day, hence the appeal of CrossFit to so many. But a month later when you get back to Front Squats its amazing the difference all the WODs have made and the weight goes up.

For Example. The first time I did deadlifts (ever) they kept me at 135. The next time we worked up to a heavy triple and I lifted 305. A few weeks ago we worked up to a 1 rep max and I lifted 375.

First time I'd ever done Front Squats was on 2/24 and I got to 135 and that felt crushing. 4/16 we did a series of 2 rep workups and I got to 185 but failed at 205. On 5/1 I got the 205.

I went from being unsure I could jump up on the 20" box to being okay jumping to 30", although in the WODs I haven't done a lot of box jumps at 24" yet, my knee was hurting a bit during the last one that called for that so I did step ups.

One of my goals is to be able to do a pull up, then 5, then more, etc. I'm damn close to that.
Another goal is to be able to string double unders together with the jump rope so I work on that before class 2-3 times a week and I'm getting better at it. I've been working on a bucket list so to speak and it includes travel, exercise and more. Both of those examples are two of the exercises I'm striving towards.

Those are just a few of the example of weight lifting increases but I think the biggest increase is in cardiovascular endurance. I can do things now that I know I couldn't 3 months ago. The WODs still leave me lying on the ground gasping for air when the time expires or the movements have been met but I'm doing more or doing it quicker or lifting heavier weights during it.

This shit may be crazy but it's also crazy fun. It's an awesome way to compete against yourself and others. People with a little bit of competitive spirit will love it because like in may sports the hard work pays off and you have quantifiable results in front of you.

If you're considering CrossFit I'd have to highly recommend it. Like most other things you need to investigate where you choose to workout at though. There are good gyms and bad ones, I did some research and found a place with great coaches who care about ensuring that you're safe while working as hard as you can.

It's not easy, but it's worth it.

Cycling 5.14.14

Got out for a lunch ride with Derrick and Mark during lunch.

Riding with a few other people makes such a difference.

My legs were screaming at me for the first 5-10 miles from the work at the box yesterday.

Got them loosened up and ride better the rest of the way in.

All in all it was a damn good ride. Best Average of the year.

Tuesday, May 13, 2014

WOD 37: 5.13.14


Back Squat (EMOM x 7)


Metcon (AMRAP - Reps)
15 Min AMRAP - Partner WOD
Ascending Ladder:1,1,2,2,3,3...
Hand Stand Push Ups

RX (95/65)

* One partner will do both movements 1 and 1 while the other rests. After each partner has completed 1 of each movement each partner will then do 2 of each movement, then 3, then 4.......

Next Level

Metcon (Calories)
Tabata Rowing for Calories
8 Sets of:
20s Row
10s Rest
Max Calories

I don't know what it was about the 10 Min EMOM I warmed up with. 30 seconds on / 30 seconds off jump rope work but it kicked my ass. My shins hurt, my calves hurt. It was just shitty.

I haven't done a 1 rep max on backsquat, mater of fact I've only done it once and it was a 7 minute EMOM with 1 rep. I did 185 that day and expected to do more today but just wasn't feeling it. 185 felt pretty heavy and my knees have been a little sore so I was apprehensive about that. 

My partner for the partner wod was pretty new at CrossFit and she did great. 
I'm always a little aprehensive of partner WODs but they always seem to work out. I know its I just don't want to let my partner down, etc. We made it all the way through 9 rounds and I did my part of the 10th for 110 total reps, 55 of each. That was tough.

I did 75lb thursters and used a box for the HSPU. I'm getting close to doing them on the wall but not for this workout where it built quickly.

The NextLevel one was pretty tough with 8 all out sprints on the rower. I ended with 53 Cals. 

Riding tomorrow at lunch and we'll see about another WOD. I'm off work tomorrow night so I could go but I may take the evening off and do a WOD on Thursday and Friday before a longer bike ride Saturday. 

Saw this photo today. Enjoy

Cycling 5.11.13

Good little 15 miler on Mothers Day. 
Just took I easy the entire time and really enjoyed the ride. 

Monday, May 12, 2014

WOD 36 - 5.12.14


Snatch Complex (6 x 3)
6 Climbing Sets:
Power Snatch + OHS + Hang Squat Snatch


Metcon (Time)
3 RFT:
400 M Run
8 KB Snatches Each Arm
16 Burpee Box Jumps

RX - (24/16) (24/20)


After a tough mothers day shift at Outback (that's the busiest day of the year for restaurants) I wasn't sure if I'd be making it to the gym today. But I did, and as per usual when I get there I feel a lot better. 

OHS are going to be added to the list of skills I'm going to focus on more often because they just suck. 
I worked up to 95lb on the complex.

Did the Metcon in 16:28. Did step ups to 20" box as my left knee was hurting and a 16kb. 

Tough wod but kept moving and didn't have to stop and suck air during the burpees, so that was good. 

Did a little more work on doubles before class today, I didn't do a lot because I just wasn't feeling it today. Back at it tomorrow. 

Friday, May 9, 2014

WOD 35 - 5.8.14


Box Jumps (Max Box Jump Height)


Metcon (Time)
For time:
20 Calorie Row
30 Wall Balls (20/14)
40 Box Jumps (24/20)
50 Abmat Sit-ups
40 Box Jumps (24/20)
30 Wall Balls (20/14)
20 Calorie Row


I had a hard time deciding if I was going to workout or not. I thought I was tired and my body might need a rest day. Then I realized I was just mentally tired from all the staring at a computer screen. Listening to your body is smart, but decoding the messages take a little time too. So glad I went it was a great workout. 

Before this workout I didn't think I could jump up on the 24" box so I'd only done 20". 
I got the 24 then Joe said go do the 30, and I did. I didn't attempt any jump with plates on the box, I thought 30 was pretty damn good so I did some work on the 20 and 24 jumping up and getting comfortable jumping back down. 

For the WOD I was in the first group and flew through the 20 calorie row and was feeling good. I started slowing a bit during the second half of that first set of wall balls. On the box jumps I jumped about 10 times and had to switch to step ups to keep moving. I did 10 sets of 5 on the ab mat sit ups taking 2 deep breaths between each five. The box steps were slower the second time but the second set of wall balls was pure suck. They don't seem like they should be so hard but man they were a battle to get those 30 done. The last 20 cal row wasn't great but it wasn't as tough as the wall balls. 

I'm really glad I got to the gym and got the workout in yesterday. I felt much better afterwards and am feeling great today. 

Wednesday, May 7, 2014

Cycling - 5.7.14

Went on a little recovery ride during lunch today. Needed a rest day from CrossFit but still wanted to get the blood flowing. 

11.26 miles. 

Tuesday, May 6, 2014

WOD 34 - 5/6/14


Clean Complex
work up to a heavy set of:
Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)


Metcon (Time)
Squat Cleans
400m Run

RX+ (155/105)
RX (135/95)

Next Level

Metcon (Time)
1K Row

Worked on DU's for 10 minutes and then kicking into the handstand position on the wall for 10 minutes. Finally made some success with the handstand positions. I was being way to timid and feel good about getting into position now. Strung 4DU's together but mainly still focused on tempo.

The Clean Complex I didn't do a lot of weight on. I still needed work on doing the clean and keeping the bar close to me. I did 115 pounds.

For the metcon I did 95 because I knew it was going to be a tough one. The runs after the squat cleans, returning to the bar to the ground between each one were tough. 

My time was 17:01. 

Cooled down a bit and then did the Next Level, 1K row. 3:55. 
I went out of the gate hot, cooled a bit getting to 500 and then 600-800 truly sucked. I got back into it for the last 200 and finished with what I felt was a respectable time. 

Monday, May 5, 2014

Wod 33 - 5.5.14

Toes to Bar


Metcon (AMRAP - Reps)
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 TTB
200m Run

I got in a little early to continue to work on double unders. I did 15 minutes at 30 sec on / 30 sec off. 
I was doing 4 singles then a double and am getting more comfortable with that. Hope to drop it to 2/1 ratio soon and then make that leap into all doubles. 

When class started we did the warm up and then a progression working up to some toes to bar. I stayed on the kipping work and finally feel like I'm making a little progress there. 

During the wod I did a 35 lb plate, the deads at 185, and kipping in place of TTB.

After the toes to bar progression and rightr before the workout I already felt tired and thought, man this is gonna suck. I suffered from the get go. 185 deads shouldn't be that bad but they were a struggle from the get go today. 

The run counted as 25 reps so each time through you had 100 reps.

I ended with 250. Got back through the lunges and most of the deads. 

Today's WOD completely wrecked me. I think I was still a little drained from Saturday's Bike MS event because it shouldn't have done me like that. 

I had a couple of recovery drinks and a good dinner. Will be getting some extra rest tonight too so I'll be ready to get back at it tomorrow. 

Cycling 5/4/14

I'd thought about trying to ride a longer distance on Sunday but ended up making plans with some good friends to golf. So I got out for a 15 mile ride and it went well.

Very windy and the wind was changing directions so there wasn't much time spent with a tailwind.

Saturday, May 3, 2014

2014 Goals

I started typing this post on 1/9/14 and never published. Lets take a look and see what's happening.
I have quite a few goals for 2014.
1. The first and foremost of which is to get myself in better health. I want to drop 25 pounds and keep it off this year. I'll be doing a lot of blogging about this journey.

2. Finish my MBA. I have 5 classes left. 2 in the spring, 1 summer and 2 in the fall. I added a finance concentration and it added 3 classes but I think it will set me up for success for many years after I graduate.

3. Cycle more. I only rode my bike a handful of times in 2013 and I'm getting back in the saddle for 2014. I've purchased a trailer hitch and am about ready to pull the trigger on a bike rack for it. I didn't want the bones rack sitting on my car now that I have a new car.

4. Keep improving at my golf game. I'd like to drop my handicap from a 16 to somewhere between a 10-12.

5. Continue on the path to financial freedom that I started on in 2013. Continue to work 8-12 shifts a month at outback to keep paying down debt, and add to savings.

6. Be a better husband / son / person. There's always room for improvement in every day life. I want to be a little better every day.

Those are my goals this year.
Follow along as I try to make 2014 a year to remember!


Updates as of 5/3/14
1. It took a month and a half to get serious about this but I started CrossFit in February and have been loving that. I've gotten a lot stronger and working with my diet am seeing weight loss as well.

2. I've completed the 2 spring classes but don't have final grades yet. I know both will be a B or above.

3. In progress. I rode a few times early in the year but it was a cold winter. In the past few weeks I've ridden a 15 mile, 8 mile and 30 mile ride. I'm enjoying it and have pretty good endurance to book with all the CF I've done.

4. This has become a non goal. I will still play golf with my friends and my goal then is to have fun. I won't be playing near as much as the past 2 years or practicing as much. I'm in love with working out and cycling and both of those will help complete goal #1.

5. I'm doing well so and made an additional 6 car payments so far this year.

6. Still room for improvement, always will be I suppose.

- I'd like to set some more concrete goals soon relating to cycling and weightlifting, and enjoying life. Hopefully over the next 6 weeks of summer break before my class starts in the second summer session I can do that.

Bike MS Gears & Cheers

Today I worked what is for me our last spring fundraising event. Bike MS Gears & Cheers.

It was perfect today. The weather couldn't have been better. A great turnout of cyclists and everyone was safe.

The Charlotte walk is on 5/17 and will complete the spring events for the chapter but I wont' be working that one.

I need to get a nice meal to celebrate a great first half of the year and get some rest. Hoping to do some cycling of my own tomorrow.

Friday, May 2, 2014

Cut! That's a Wrap (almost)

After setting up for Gears & Cheers today I headed to school to meet with my 721 group. We had to finish up our last group paper. After we did that we went and filmed a short video that we're using in place of an in class presentation. We hammed it up and it's cheesy and corny but should be fun for the class.

We were told that we were being graded on the paper, not the presentation and the only way you could hurt your grade is to not do a presentation.

I've got to do a little quick movie maker editing and put it up on YouTube Sunday afternoon and that's a wrap on the semester. All I have left is to show up to class Tuesday night. The professor is ordering pizza and we're just hanging out for 6 group presentations that have to be 7 minutes or shorter.

Happy to have another semester almost finished and now I'm looking ahead. 1 summer session class. and 2 classes in the fall and I'm done with my MBA!

Thursday, May 1, 2014

WOD 32

Today's workout


Deadlift (1 Rep Max)


Metcon (Weight)
Odd: 5 Dead Lifts - you choose the weight (60-70%)
Even: 5 Weighted Pull ups - you choose the weight

The last time we did deadlifts was on April 1st and I worked up to a 315.

Today I ended up with a PR, 60 pounds above that. = 375 deadlift

I went with 205 on the Metcon deadlift and did jumping pull ups, like a negative pull up

Still progressing nicely. I gave Joe my food journal for the last week for him to look over and make some recommendations. 

WOD 31


Front Squat (1 Rep Max)


Push Press (1 Rep Max)


Thruster (1 Rep Max)


Today's workout was all about working up to heavy weights on 3 different lifts. 

I hadn't done much of the push press and thurster before. 

My previous front squat PR was 185 from a few weeks back. I'd failed on 195 that day. 

Today 185 was fine and I went to 205 and proceeded to fail twice. I put it back on the rig and went one more time as our time for this was running out. I got it up. New PR @ 205. Very happy with that. 

Push Press I worked up to 165. 

My goal on Thurster was to get at least 135. The heaviest I'd done a workout with Thursters so far was 65. I got 135 and felt good so I went ahead and went up to 155 and got that one as well.

I feel good about the work put in today and really the progress made so far in my crossfit journey.