The MODotaur

Did a workout that I’m pretty sure came from the mind of Jarrod today dubbed The Minotaur.  I modified the crap out of it because of my shoulder stuffs.

As written:

20 Chest-to-Bar Pull-ups
20 Box Jumps
20 Toes-to-Bar
20 Clean & Jerks 155/105

Instead, I did:

20 Ring Rows
20 Box Jumps / Step-Ups
20 Sit-Ups
20 Cleans at 75#

Total score: 124

Good burner of a workout.  Went lightish on the cleans because pulling sometimes bugs my shoulder.  K-Jo, my partner, noticed that when my shoulder was bugging, I was jumping backwards.  I also happened to do that EVERY time Jarrod was watching me.  Yay.

Headed to Philly next week to hang with Niko’s family.  Got this awesome email from his dad:

Hola Niko,

When you and Stina come to Philly next week you are welcome to use the car to visit the local Cross Fit gym so bring your workout stuff.



Got to love a family that supports you.  We’ll be working in a couple of WODs at Crossfit Delaware Valley together.

Also, got to love the crazy Craic family.  Jarrod posted a picture of him with a side pony – so a couple of us followed suit:




Busy week, haven’t had a chance to post.  I don’t have any media.  Maybe I can google a cute cat pic or something.


A) Bench Press
Beg:5x (8-10)

B) Clean Complex: Power Clean, Hang Clean, Full Clean *squat or Power
(work to a heavy complex in 20mins)

A)  45, 55, 60, 65, 70 (I think…or maybe 75?)
B)  Worked to 115, then my shoulder / arm started bugging me a bit so I bumped down and focused on working on form at 75#



That’s what was posted in the site.  No one knew what it was, but in my gut – I was like – they aren’t jerks enough to program 7 minutes of burpees.  Walked into Craic and then, okay, I lied – I do have media…I saw this:

Even Ben's handwriting fills me with anger.

Even Ben’s handwriting fills me with anger.

I, along with Niko, wanted to turn around and walk out.  I immediately went to a place where I thought I’d have to modify.  But then I just decided to do slow and controlled burpees (I got the OK from my PT).  So I went slow. But if I am being completely honest, I don’t really think I would have done much better had I been doing regular burpees (throwing myself to the ground, etc.)  Niko was counting / partnering with me and I got 61 reps.  That workout hurt, haven’t been doing a ton of metcon lately, and the 7 mins of burpees reminded me of this.


Today was OHS and snatches with some ring rows mixed in.  I started with the OHS, but got to 35# and my shoulder was having none of it.  Did the next set with tempo (3 up, 3 down) front squats.  Ring rows ME and then snatch work.  I did clean work instead.  Used it as an open gym with light-ish weight to work on my form.


Over the weekend, went to the Kill Cliff East Coast Championships.  Got to watch some amazing athletes doing amazing things (Froning, Fortunato, Malleolo, Spealler) – but I also got to see my pal Paul compete with his team from Crossfit Florian.  He was even in the lane next to Froning!  Here’s a funny gif I made of him jumping over the hurdles.  He really just threw his whole body over them.  His team did really well, I believe 18th overall – which is impressive considering that he was competing against a ton of Crossfit Games athletes!

Hippity Hop

Hippity Hop


To Failure!

Drove back from Philly yesterday and then Niko and I went to the 7:30 class.  Pistol Pete was coaching.  Workout was very similar to last Monday’s.  Something tells me that we’re on a strength program for legs and pull-ups. 🙂

A) Back Squats Front Squats
Int:5x (4-6)

B) Pullups 5×10
*RingRows w/ Bicep Curls

Shoulder still isn’t allowing me to go into the back squat position, so I did front squats instead.  Since it was less reps than Monday, I scaled up a bit more weight.  I went 95, 115, 125, 145, 165 x 3.  145 seemed pretty easy, so I decided to do a 20# jump and go to 165.  Failed on my 4th rep.  Actually went to failure and I think that’s a good thing.  Ring rows were pretty straight forward and I did a light weight for the bicep curls.  Pete told me that since I was doing a light weight (due to shoulder stuff) that I should do tempo bicep curls ~3 secs up and ~3 secs down. Made them so much harder, but really felt like i was actually getting a workout in on my biceps.

Worked out next to Joe and Johnny D. and I borrowed space on JD’s board to record my weights.

Can you guess which ones are mine?  JD is an animal.

Can you guess which ones are mine? JD is an animal.

Post workout, I managed to get JD to do some practice rope swings (scaled, of course).  He was tired from the back squats.

Oh, and another sign Niko is getting stronger?  I get this IM from him while I’m at work today:

niko: I think I need to jeans shop before my SD trip.. my legs are getting too big for this one pair 🙂



Headed into NYC for work.  Well, if you call it that 🙂  It’s for the finals of the Infinite Crisis Winter Open that we’ve partnered with MLG on.  It’s going to be a lot of fun and we’re broadcasting it live from the MLG Studios Friday and Saturday.  My job is pretty awesome – I mean seriously – check out the back of my new business cards:



Went into Craic for the 6:30AM class for the workout. I love the 6:30AM crew.  Getting out of bed this morning on the other hand, not so much.  It was a strength / skill workout – perfect workout for me before I was about to sit on a train for half the day.

Part A: 5×12 Bench Press (if you got to 12, go up in weight for next round)

Part B: Clean Complex: First pull to knee, clean high pull, full clean

Started out conservative on the bench, Jarrod told us to keep our shoulder blades down and back – pressed against the bench.  Definitely an adjustment.  Worked out with Michelle, who I’ve been going to the 7:30PM class with lately.  Fun with her in the morning class.  We did 45, 55, 65, 70, 75.  75 definitely got tough and I barely squeaked out the last rep.  Clean complex was … interesting.  Not sure what my problem is lately (perhaps it’s been lack of going into Craic) or whatever, but I’m blocking squat cleaning out of my system.  Started at 65, 75, 95, 115.  Failed once on 115 and got super irritated as there is no good reason why I missed a clean at 115.  Then the 2nd and 3rd times I did that weight I did my foot shuffle or starfish thing or didn’t move my feet at all (despite Jarrod telling me to at least half-squat).  I just couldn’t squat.  My brain wouldn’t let me do it.  Bumped the weight down to 75# and did the complex a few times with a squat clean – no problemo.  Time to get back to basics, I guess.

Took a selfie today because I noticed that my hair is getting long (remember it’s a goal for 2014!) and thought I’d share my progress:

Getting there!  Goal is to not get sick of it and chop it off!

Getting there! Goal is to not get sick of it and chop it off!

As far as the other #Focus2014:

  • Health: Focusing on getting my shoulder better vs. getting to the gym and getting a good workout in.  I realize that the two are not mutually exclusive, but I need to prioritize and shoulder better is the priority right now.  Doing well with the food stuffs, some little slips here (some candy and one-time french fries) and there – but nothing I’m beating myself up over.
  • Organization / Productivity: Inbox Zero still holding strong.  Definitely need to watch my To Do folder so that it doesn’t build up.  Also, haven’t really tested this when I’m on the road during a weekday – so we shall see how that works out.  Keeping with my weekly To Do list.
  • Spending: Haven’t bought any clothes / accessories with the exception of the Niko/cat approved belt purchase.  Treating myself to a SPA treatment while I’m in NYC this weekend, but I’m using a gift certificate I got from a friend over two years ago to pay for most of it.
  • Offline Interests: Struggling with the mindless watching television and being on social media while watching television.  Having the phone downstairs instead of by the bed has taken some getting used to, but I like it and feel that I fall asleep easier.  About to start The Goldfinch and also reading / working through the Values Factor.


The Unicorn

Today’s workout was a crazy one.  Dubbed “The Unicorn” by Jarrod, its creator.  I went into Craic with Niko but can’t do that much repetitive motion with my shoulder and such…so I did mobility and worked on some shoulder exercises.  Only reason I’m sharing this post isn’t to tell you about my awesome mobility session, but to share a great shot of Niko I managed to catch of him doing an overhead squat.  So proud of him – he’s really making great progress at Craic.  I remember when he couldn’t OHS 15# and he did the below weight after doing 100 KB swings, 175 single unders, and 25 double unders.


Niko, the Unicorn.  I caught him in a photo in the wilds of a workout.  Never happens.



Me and Mr. Hobo.  Cutest Black Cat NA

Me and Mr. Hobo. Cutest Black Cat NA

Went to Craic tonight with Niko.  Taking advantage of not having a crazy schedule at night right now and going to the night time classes. The great Pistol Pete was coaching and it was a good crowd.

Today’s Workout:

A) Back Squats Front Squats
Int:5x (8-10)

B) Pullups
*RingRows w/ Bicep Curls

Shoulder did not want anything to do with holding the bar in the back squat position so I did front squats instead.  75, 105, 115, 125, 135.  Partnered with Wessmann.  Never get to partner with her – she’s a ton of fun.  135 got really tough, but I got the 10 reps.  Reps 7-10 were a mental game.  Happy to get 10 reps at 135 on my front squat.

Was not allowed (per PT) to do partner assisted pull-ups (or do any hanging from the bar) so I did ring rows.  Really just focused on keeping my shoulders down and back.  Did really light and fast bicep curls.

Creepy 8 fingered people hanging out at Craic

Creepy 8 fingered people hanging out at Craic


Canceled my trip to LA for a variety of reasons, but that means I got to work out at Craic on Saturdays…and with Niko 🙂

Despite the previous statement, I actually partnered with Despina instead of Niko today (he partnered with his buddy, Matt) and it was a ton of fun.  Haven’t really worked out all week and not really mentally there – but just wanted to keep moving and get a good sweat in. Partnering with Despina is always fun.  Love.  Her.


9- Deadlifts
12- Pushups
15- Box Jumps 24”/20”

Initially was going to do the INT weight at 75#, but thought better of it and did 100#.  Did 2 ABMAT push-ups (shoulder) and step-ups (which, essentially the whole class did).  The step-ups were supposed to be our “rest” in the workout, but ended up being the worst part.  Since I was doing 2 ABMAT push-ups, those were actually the rest.  Ended up doing 7+12.

On a side note, went and saw HER today with Niko.  Very good film, however it solidified my fear of robots and artificial intelligence. Joaquin Pheonix was magic in this film.






Shoulder has been in rough shape all week. Not entirely sure how it happened as I am staying on my daily stretching and such and being careful with weights and movements.  Haven’t worked out since my 1/4 workout on Tuesday night.  My PT is pretty sure my shoulder is just freaking out because I haven’t used it in awhile and the muscles are trying to move back to where they should be and have been stuck protecting my shoulder for quite some time.  Went to go see Nichole last night and she put me through a lot of painful massage and stretching and it actually helped…a lot.  Going to take it easy these next couple of days and not do anything stupid.  Also, I’m going to try not to dwell on the injury on this blog – just going to keep on doing what I need to do and get to a better place with it (physically and mentally).

Good news is that I’m still being good about my nutrition and haven’t really fallen off the wagon.  I’m successfully keeping to Inbox Zero.  I’m almost fully adjusted to not having my phone upstairs anymore.  I’ve read a ton more.  I’m more focused at work.  Based off John McEvoy’s goal setting session he had on Monday, I picked up The Values Factor and plan on reading that next and working through his exercises.  Looking to keep the momentum going in those areas, even if the progress of my Crossfit life has stalled a bit.




Woe is Me

I woke up this morning not feeling well.  Like, not “Oh, it’s cold and I don’t feel good.” But I just felt ill.  I hit the alarm off button and tried to fall back asleep.  Went to work, feeling so-so and a little better, so I opted to join Niko at the 7:30PM class.  Body started to feel achey all over, but I thought that I just needed to warm up and get moving and that would make it all better.  It did not.  I did the first part of the workout – which was  (A1) Front Squats 5-5-5-5 and (A2) Jerk 1-1-1-1.  I worked out with the fellas and we started at 95# and I just didn’t have the energy to even try to jerk it.  I ended up doing the full set of front squats, but no jerking – and by the time was said and done I was exhausted and my body hurt all over. So I sat there and watched everyone else do broken Jackie.

I’m hoping that a solid night’s sleep will make me feel better.