Workout 14.1

Double Unders? Really?


Well, we knew they were coming, stupid double unders!!  I did 90, so I’m happy, but just so much wasted energy going into them.  2-4 sometimes 5 singles go into getting just one double. Ah well, it was damn fun, and I’m looking forward to 14.2!

For those keeping score at home, I got 129 reps today.


I can’t wait for the first CrossFit Games Open WOD to post today. I’ve really been enjoying all the speculation on what it’s going to be. The best guess that I’ve heard is a couplet of burpees and a ground to overhead movement. I’m hoping for a burpee and snatch.

What ever it is, I’m pumped, and I can’t wait for the announcement!


2K Row TT PR


I just logged my 600th workout on today. Felt great. Very glad I stuck around for the accessory which was a 2 K Row for Time, and I crushed my last attempt by 17 seconds, which was just a couple months ago.  After I did my CrossFit Level 1 Trainer Cert in December, I changed my workout schedule. Instead of trying to get in every day, I decided to intentionally mix in rest days. I started by changing to 3 days on, 1 day off, then over the past month, I’ve moded to the following (to fit a 7 day schedule)

  1. Monday: Rest
  2. Tuesday: WOD
  3. Wednesday: WOD
  4. Thursday: WOD
  5. Friday: Rest
  6. Saturday: Olympic Lifting
  7. Sunday: Deadlift themed WOD (can be any WOD, as long as its got DL’s in it)

This schedule seems to be really working for me. I feel a lot better during the WODs and I’m able to push to 100% effort every single day now, whereas prior to this, by Friday/Saturday I was feeling like crap after 5/6 days on in a row.


GORUCK Training Plus GOPRO

A few weeks ago I strapped my GORPRO Hero 2 camera to a sandbag, and ran around my buddy’s farm out in Jackson, MI for a few hours. Using a GOPRO Studio template, it’s been distilled into about 2 minutes of good livin’. You’ll see some walking, some carrying, some crawling, and a few dudes having a blast in the snow.

What is 21 15 9?

Sometimes I forget not everyone is fluent in CrossFit. Yesterday I programmed a 21-15-9 wod, and more than a couple of my folks didn’t know what it meant.

So 21/15/9 means do 21 reps of each movement then 15 reps of each movement then 9 reps of each movement.

For example, Fran is 21/15/9 Thrusters (95 pound for guys 65 for ladies) and Pull Ups

That means you do 21 thrusters, then 21 pull ups, then 15 thrusters, then 15 pull ups, then 9 thrusters, then 9 pull ups. That’s it, easy day :)