Camaraderie, massages, and expensive red wine

Today The gym had the hero WOD, JT, posted today. JT is 21-15-9 reps of handstand push-ups, ring dips, then regular push-ups. Needless to say it’s an extremely tough triplet that destroys your triceps on all 3 exercises. There were too many people today to go all at once so we ran it in two heats. As the first was going the second group cheered them on and visa versa. This is when I began to think about the camaraderie that comes with CrossFit. I’m not talking about seeing some dude with a sleeveless shirt and Innov8s on at the mall and saying something stupid like, “I love doing Fran.” or some dumb CF joke. Nor am I talking about following the crossfit main site on Facebook and “liking” a post or commenting on it. That isn’t camaraderie. The camaraderie I am talking about is when I small group of people struggle together to complete a common goal. The goal in this case is to finish. Watching everybody will each other to completion is awesome. What feels even better is finishing a workout, laying in sweat and looking to your left and right and seeing two people feel exactly how you feel. We all did the same thing. We are all on the same team. Working out at my gym with these people is the closest I’ve come to feeling like I’m on a team again since my college football days. I’m on a “team” at work , I’ve been on a softball team but these don’t compare to the team feeling I get when I finish a tough workout with my friends.

Yesterday’s workout
5 min AMRAP
5 Bar MUs
15 over the box jump overs (no touching)
4 rds plus 3 MUs

Muscle-ups in the workout went great, especially since this was my first workout with these guy ever. Super sore from bench press and the muscle-ups but other than that not much to talk about.


Today I did some mobilizing, hot tubbing, and getting massaged-ing?. The massage was interesting. It was with Luis from Cuba. It turns out he was an Olympic lifter from the ages of 10-16 then at 17 decided to get into Oly coaching. “I was lifting several times a day with a bunch of crazy Russians!” Isn’t that insane? I think I learned what a clean and jerk was at the age that he decided to give up competing in a sport and to coach it. Anyway he hit all the spots that hurt and I feel much better. Luckily, “it” never moved so we’re good there. After the massage we talked more about lifting and he said I was strong in the upper back but very weak in my lower back and glutes. He said there was very little muscle. He told me this 4 times. I was a little offended. I think my upper 400# back squat speaks for that. Oh well, I’ll prob schedule another seshy with him, he knows what he’s doing.

Silver Linings Playbook

I finish it today. Read the entire thing in less than two days! Definitely a literary PR. Wait, can I cross genres like that? Any nerdy meatheads got anything for me??

I can’t wait to lift tomorrow night. The seminar starts at 6. We’re leaving around 1 for New Orleans. I have high hopes for these next few days. I cannot wait to compete against the studs that will be at this camp. I’m just as nervous as I am excited!




Kind of liking this…

Shout out to Bri who is probably, maybe? reading this. Please excuse any grammar issues. Writing publicly can be tough when your girlfriend has a Master’s degree in comm from Tulane.

First thought

The way people act is very strange. There is this guy at my office that every time I greet him he does this head nod and blink thing. It’s blatantly obvious. This is not the strange part. The strange thing is now every time I see him I find myself doing the same action, not to that degree but I am nodding and blinking to some degree. I find myself mimicking people’s actions more and more everyday. I am guessing I have always done this but just was not as self-aware as I am now. It is a very strange thing to do and more strange to notice consciously and not be able to stop subconsciously.

Following the Outlaw Way

I started CF around mid-August. Being a former athlete I believed I could be pretty successful in it. Starting out, I was able to do most things better than everyone else at my box. I thrived in strength exercises and workouts that just required working hard. Other people could do double-unders better than I could and pull-ups more efficiently. Ever since then it has been my goal to not only be better than everyone, but much better. I did not want people to finish within a less than 3 minutes of me. As I continued to get better I did a couple of competitions. I finished 4th in the first and 7th in the second, both disappointing. I think if I did the first competition now I would improve as for the second I am not sure, there was some solid competition there. I started looking online at the pro’s times and wow, I am no where close! Anyway, it was then I realized the box’s regular workouts just were not enough for me. Not that the programming was bad but for someone who is trying to exercise competitively more volume and more challenging conditioning is needed. 42 year old soccer moms probably do not want to 150 back, front, and overhead squats with 150 shoulder to overhead with 40 pull-ups. I have been following TOW for close to two months now and I have seen an insane amount of progress. My Oly lifting has improved tremendously. My conditioning has also improved greatly. Some of these workouts are tougher than the workouts I had in college football. I dread/look forward to them. I hate/love doing them.  I can honestly say I am in the best shape of my life and hope to only get better. My goal is to make regionals this year and TOW has provided a tremendous template to accomplish this goal. I will discuss regionals and my thoughts in a future post.


I’ve read 178/279 pages in Silver Linings Playbook. I have no doubt that is some kind of record for me. 178 pages in one day is unheard of. Red wine, some Beethoven, and a good book is a great combo.I hope to knock the rest of it out so I can get a start on the inaugural book of AltArd or was it Brian or Ryi Book Club (the book club that consists of me and my now Korean girlfriend, she’s a white American teaching abroad).

2/21 Training

Off-day. Went to the chiropractor and got in the hot tub. Still sore today.

2/22 Training

Strength is some bench press and pull-ups. The workout also calls for an exercise called top of the dead lift but it jacked my back up some I am staying away especially since the Open is less than 2 weeks away.

5 minutes AMRAP (as many reps as possible)

5 Bar Muscle-Ups
15 Box Jump Over 20″
-rest 1 min-
2 min max effort Ring Dips

Tonight will be the first night I do bar muscle-ups in a workout. I whined and whined until my gym finally order a pull-up bar that allowed for muscle-ups. I guess we will see how that goes. I am not sure how I will fare in this workout since I have never done bar MU’s in a workout. Some of the beasts in Outlaw have posted 5+ rounds. I am aiming for 5. I like this idea. I can hold myself accountable since I have no one to push me while working out by myself. I also have to wait for Andrew to let me know what he gets so I can beat him, haha.


Tomorrow I will most likely do my box’s workout so I am not dead for the training camp on Sunday. I also am getting a massage from a dude for the first time ever, named Luis. I hear good things about him and that guys give better massages in regards to athletic purposes. I would still rather get one from Bri but her massage would probably not do too much with her being 7251.5 miles away (just looked that up).

I am getting very excited about the Outlaw Training Camp which I have already mentioned but it almost feels like Christmas. 3 days of Olympic lifting and conditioning, what else could be better?!?!?!?!?!?!?!

Hilarious, good stuff!! She’s like a modern day, crossfit Lil Bow Wow, wait is he still relevant??

Fit Chick by 40

My callous is busted and my kip is sweet

I’m rocking some Innovates on my feet

A PR just happened, that WOD was RAD

 I made a sweat angel – yo your form is BAD

 I love bacon, I love chalk hands, I love paleo, I love sweat bands


I wrecked some Nasty Girls last night

I was all Fran, then Karen and Angie alright?

I cleaned, I jerked and  my snatch is fine

I’m not dirty, yo, I just AMRAPPED for time

 I love bacon, I love chalk hands, I love paleo, I love sweat bands


50,000 pull-ups bar to chest

1000 meter row in 1 minute or less

Muscle up, foam roll it out, now dip it down

you better crack a smile dawg, Rich Froning’s in town

I love bacon, I love chalk hands, I love paleo, I love sweat bands

Rich Froning

I am a Crossfitter I ain’t…

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Hmm, will anyone read this??

So I guess I will start a blog. I doubt anyone will read it. My girlfriend probably won’t even read it since she cares very little about competitive exercising and whether or not I can clean and jerk more than 2 of her or can bust out butterfly pull-ups in a moment’s notice. I want to start a blog mainly for myself to kind of track my day by day progress and how I am feeling in regards to my quest to the South East CrossFit regionals.

I will probably blog about other things that no one cares about like the awesome book I just read, the awesome post workout casserole I just cooked, or how much I hate everyone that I know.

Today is my day off. As is pretty normal I am wrecked after the Monday-Wednesday Outlaw workouts. Wrecked! After work I plan on going to the chiropractor then going to Globo Gym to get in the hot tub and swim a lap or two. When I get home I’m gonna roll out the thighs and the rest of my myofascial tissue, got to save the thighs! I hope to wake up feeling like a new man and then ruining myself again on Friday. Saturday is usually my favorite day as Rudy usually programs some hardcore workouts, I can utilize my patented (not really) 2 hour process (basically eating 2 hours before and taking a preworkout 1 hour before) and it’s fun hanging out at the gym with all of my fellow CFers for a while. However, this Saturday I won’t be participating in Outlaw Saturday. I am going to their training seminar Sunday through Tuesday. I am absolutely stoked about this! I think this weekend will be a huge step in my CF “career.” Hopefully they can work on my terrible snatch and ok C&J. Also I hope Elisabeth Akinwale doesn’t beat me up but teaches me her awesome ways. I really hope she coaches this camp.

I have been exclusively following the Outlaw Way for almost 2 months but I was hurting so bad last night that I just did my regular gym’s WOD. It was “mile Fran’ which is 400m, 21 thrusters, 21 pull-up, 400m, 15thrusters, 15 pull-ups, 400m, 9 thrusters, 9 pull-ups, 400m. I ended up with 10:47. Okay time. Maybe could’ve done a little better. I improved by 2 minutes from when I did Fran then a mile but that format was much harder I would say. The biggest accomplishment of the day was butterfly pull-ups finally began to click! This is huge for me. I could kip for days but not butterfly. I do not know the exact conversion but I would say 1 kip= around 2.5 butterflies. Needless to say in competitions butterfly pull-ups are a necessity. I can’t wait to do them again. After Fran I probably did an additional 60 because I want to keep practicing because I was so excited. I wanted to tell everyone but obviously like 2 people even care, oh well. I’m happy!

In my literary life, I finished Aldous Huxley’s critical essay on his book  Brave New World. The book was very entertaining and thought provoking. I enjoyed reading his critique even more than the book. At lunch I started The Silver Linings Playbook, so far so good. It is nice to go from a complex, cultural satire to a story about a crazy person (what I gather so far in the first 60 pages). Also, I am surprised I like the book so far, usually I hate every book until page 100.

So this is my first blog, killed 20 minutes. I like it so far.

*And why do I have a pinecone as my cover photo? Hmm, I need to change that.