1. Scheming a WOD

    Family reunion is offering a bus to the King Memorial tmrw. Not a tour but a “get off here. See you in x hours shuttle.”

    After 4 days sightseeing in DC the thought of sightseeing there again is like nails on a chalkboard. There are 2 boxes close by with 10:00am partner WODs.

    My brain says, “Don’t get on that bus!”

    I don’t know what my wife says though and she outranks my brain.

    1 hour ago  /  4 notes

  2. Another day. Another drop in

    CrossFit Revamped this time. Hit the 5:30am WOD due to scheduling
    issues at family reunion. Seriously. 5:30am. Holy hell.

    20 min EMOM
    Odds: 5 OHS
    Evens: 30 seconds of Double Unders then 30 seconds to hit 3-5 HSPU


    3 rounds
    2 rope climbs
    90’ farmers carry 70# kettlebells
    10 T2B

    EMOM was tough. 5 OHS isn’t much, but 10 rounds of them get tough. No
    Oly shoes to mask my immobility issues either (though I did bring knee

    Holy crap! I was hitting DUs with ease on a borrowed rope. Maybe all
    that post-WOD practice back home is paying off.

    HSPUs - was the only one, besides the coach, doing them. Yes, the
    coach jumped in. Can’t say I’ve seen that before. I started with an
    abmat on a 35# plate and swapped it for a 25# plate. Had to do them
    strict as I can’t kip. Kills my neck to put pressure on my head.

    Main WOD. Well, at least I was warm. Used the knee sleeves to protect
    my leg. Farmers carry? Meh. 90’ ain’t much. T2B left me in round 2
    only to return in round 3. Only person to Rx this portion.

    Drop ins freakin’ rock. Everyone said hi. One woman pointed out
    everything. Bars marked different than ours back home, etc. It just
    feels good to have positive human interaction. Not to mention, if I
    was at globo gym no way would a woman walk up and volunteer

    Good sweatfest. Good people. Good stuff.

    Baltimore Inner Harbor this afternoon.

    7 hours ago  /  5 notes

  3. Cleans and a sprint chipper

    Dropped in at CF Foggy Bottom again. Welcoming folks. Wish it wasn’t within a real gym which makes the $25 drop in fee mandatory, but whatevs. Some people would love this box. It’s in a racquetball court in a basement i.e, no running. @putthatazztowork

    Cleans and a sprint chipper. Alternated cleans with handstands. Coach is former gymnast and gave me some great advice. Much appreciated

    Chipper bunch of quick stuff. I started 2 min back and made up ground on my leader. Couldn’t catch him though it helped me to have a target.

    Good stuff. Kick some ass today.

    2 days ago  /  4 notes

  4. Mt Vernon

    Took the boat from Alexandria to Mt. Vernon today. Great time and by water is an awesome way to see things differently.

    Right hip is on fire again tho. Not sure if it’s cortisone wearing off or if I tweaked it.

    3 days ago  /  3 notes

  5. Anonymous said: well ive been researching for over 20 years and both my trainers for over 40 years. ass to grass is wrong. be careful of where you do your research, especially on the internet. there is a lot and i do mean A LOT of wrong info on nutrition and fitness. you can do what you want of course but if you start to feel any pain in the knee keep what i said in mind ok?



    I will :) I really appreciate your advice so thank you.

    Yes, there is a lot of incorrect information in the fitness industry, evidently this Anon has spent the last 20 years reading all of it.

    Ass to grass IS wrong.

    Unless you want to get a heavy assed weight to your shoulders (or overhead) without wasting a lot of effort lifting a bar way too high…..

    But that’s just how I calculate Work being Force * Distance. You know….science.

    3 days ago  /  4 notes  /  Source: tobeshreddedasfuck

  6. East Coast Mexican food

    Seriously folks. Do you guys hate yourselves or what?

    Bland is NOT a flavor!!!

    3 days ago  /  5 notes

  7. Air and Space

    Air and Space

    4 days ago  /  2 notes

  8. Never talk to TSA

    They don’t appreciate words like “Hi,” or “Good morning.”

    DC bound. Kids up at 5am ready to roll.

    5 days ago  /  4 notes

  9. It’s not the individual workouts that amaze me. I kind of expect Games competitors to be amazing. It’s that there are up to 4, or more, hellacious workouts per day, and these folks go hard ALL THE TIME. That amazes me.
    – me

    5 days ago  /  9 notes

  10. TFW, during a job interview, you thoughtfully rub your chin and think…

    Oh, forgot to shave this morning.

    No worries. I’m wearing jeans, a t-shirt, and flip-flops….. it’s not like it matters.

    I wore a full suit to my first interview and felt under dressed. Not anymore.

    6 days ago  /  1 note