Fun with rope climbing this morning. :)
So my “race season” is pretty much over. Here are some gains that I’ve made over the last year. I feel really good about them:
February-April 2011 PR’s:
- Deadlift: 365 lbs.
- Squat: 285 lbs.
- Overhead Press: 135 lbs.
- 50K Time 6:42
- 50 Mile Time: 12:20
- Deadlift: 418lbs.
- Squat: 308 lbs.
- Overhead Press: 155 lbs.
- 50K Time: 6:03
- 50 Mile Time: 11:27

Sorry I haven’t been updating. Just in case anyone is out there keeping up, I smoked the Sylamore 50K this weekend! Finished in 6:03 for a 39 Minute PR!! Last years time was 6:42!! Awesomesauce! Me on the right in the picture with my running buddy, Shawn.
Lots of measurable results. I’m trying to cut some weight this month, so I got my BF measured. Here are the results weighing in at 181lbs at 36 Years Old:
- 14.24% Fat
- 155.22 Lean Weight
I was pretty pleased with this as the lowest I’ve ever been was 13% and I just knew I was going to be WAY higher than 14. Anyway, the awesome day at the gym consisted of 3 big PR’s as we did Crossfit Football Totals. Here were my results:

That’s:
- 205lb Power Clean Up from 195
- 300lb Back Squat!! Up from 295
- 180lbs Bench!! Up from 155! What?!?
- 385 Deadlift (I went for 4 plates 405 and just BARELY missed it)
So that’s a total of 1070 lbs. Pretty stoked about that!!

Pretty good workout today at Desoto Crossfit!
- 2 x 5 Wall Squat
- 2 x 10 Squat
- 2 x 5 Goblet Squat 1.5 Pood Kettlebell
Then Find 1 Rep Max Power Clean: 165 lbs. For me
Then 5 Rounds:
- 6 x Turkish Get Ups 20 Lb. Dumbell
- 60 Second Plank Hold
- 60 Seconds Rest
Cashed out with 1 500 Meter Row at 1:42 (Not bad, but not a PR) Only had time for one row not three like the board says. All in all good workout.
Two WODs this morning. The first wasn’t too bad. Tabata Alternate:
- A1 HSPU
- A2 Lunges
- B1 Kb Push Press (Right Arm) 1.5 Pood
- B2 Kb Push Press (Left Arm) 1.5 Pood
138 Reps and a mix of Legit/Kipping HSPUs. Felt good to knock those full range handstand pushups out finally.
Next up, right in my wheelhouse!

Felt like I killed it. Anything with running and heavy deads is just for me! :)
We had a beginner crossfit competition at the gym on Saturday, and it was AWESOME! I really enjoyed judging and watching these competitors give it everything they had! Here’s a little video from it:
Muscle Up practice this morning. Seriously frustrating, but I am so very close to nailing them.
MetCon:
5 Rounds:
- 12 Wall Ball Shots (20 lb)
- 12 Toes to Bar
Finished in 6:10. Toes to Bar were pretty tough after MU practice.
Strength:
- Front Squats x 5
- Power Clean + 2 Jerks
Went four rounds on the strength with 185lbs for 3 rounds and 195lbs. for 1 round. 135lbs. on the clean and jerks.
MetCon:
Tabata This:
- Box Jumps (24” box)
- Burpee Jumpovers (jump over kettlebell)
- Kettlebell Snatches (Righ Arm 1.5 pood)
- Kettlebell Snatches (Left Arm 1.5 pood)
Scored 210 Reps.

