Worked up to a heavy single snatch today with no expectations except that I wanted a cool action shot emulating pukie the clown at Thunder Valley CrossFit. I think I accomplished that and surprised myself by getting up to 175.

My heavy C&J however was way further off PR. I’m still fast and powerful, but can definitely feel the loss of strength in my legs. Time to start getting it back!

Tomorrow I get to compete in the quarterfinals for the NPGL so kept the conditioning aerobic and lower overall volume:

Row 2k
25 Burpees
25 OH Walking Lunge 45#
25 Wall Balls 14#
25 Burpees
25 OH Walking Lunge 45#
25 Wall Balls 14#
25 Burpees
Row 2k

Took just under 30min.

MFS: 2/2/2

If you want to see the Surge match tomorrow go to http://www.npgl.com at 5pm EST. The next time they air will be on NBC so there won’t be any archived footage available for quite a while!



Today was a rather in-active rest day. Except for this air squat on a fence post in the middle of Cade’s Cove scenic drive.

Mom and I

Anna with my nephew Ryan

To top off a perfect recovery day, my favorite cheat…



Starting them young. This is my nephew. He’s 16 months old and has beautiful depth!

Worked on some NPGL stuff today for Tueaday’s upcoming match. Coach put me in!

Backward rolls. Sets of 3 and 4. Got up to 5 consecutive.

3 Hang Power Cleans
150 155 160 165 170 resting 1:00

4 sets
5 – 3sec pause snatch 1st pulls @155
5 bench press @145

3 sets
6 MU + 12 HSPU
Rest 2:00

3 sets
2 DB Burpee Clusters (35lbs) + 40 DUs + 2 Rope Climbs + 8 Power Cleans @125
Rest 3:00

MFS: 2/3/2 – overall feeling good today.

Road tripping with the fam and Maggie the beagle.




It was drizzling today when I started and pouring on my last run. Kind of fun actually… Sorta kinda.

Run 1mile
400m sled push
Run 1mile
400m sled push
Run 1mile
All at an aerobic pace



Single Squat Cleans from blocks. Stayed light.

Touch & Go Squat Cleans sets of 5. Only went to 135. First time doing these again. Zero discomfort :)

4 Rounds of 0:45 DB Burpee Thrusters (30lbs) + 0:45 Airdyne, Rest 1:1
Tabata style intervals of body weight movements.

MFS: 5/7/5 – sore from gymnastics and just plain exhausted today really. Tough week.



35min. of rowing mixed with some KB snatches. Building that aerobic base earlier this year.

Worked on Jerks with 175#. The weight of the upcoming Grid match. Did 3 sets of 2 push jerk TnG + 2 split jerk TnG + 2 split jerk with a pause.

3X8 3sec. Pause Front Squats at full depth
Went heavier than last week but still trying to get my quads doing the work and without letting my hips rise first. 115

3X8 Clean Grip Behind the Neck Push Press
Up to 150

Gymnastics time!

Handstand holds in one place are harder than walking around for sure.

MFS: 4/7/3



Single Snatches from blocks. Got up to 165 today pretty solid and stopped there.

Touch & Go Snatches sets of 5
Went to 135 again but easier than last week for sure.

a) 4X8 BB Weighted Back Extensions @2011
b) 4X60 sec. 45# Plank Hold
rest 90 sec.

3X2:00 AMRAP of 5 Strict UB HSPU – rested 3:00 between sets
Got 4×5 per round but the last one went about 10sec. over.

MFS: 5/5/4


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