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



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