Sunday, September 11, 2011


     Good morning everyone. It goes without saying that today is a day of rememberance. So fitting that our 150 Burpee Challenge falls on today. Today is the 10th anniversery of September 11th. Today I just want everyone to think of what has changed since that day. In CrossFit we honor heroes that have done amazing things in support of our country. But I want you to think of the unsung heroes that go about their business every day. The thousands or Soldiers, Sailors, Airman and Marines stationed and deployed all around the world. The Firefighter and Law Enforcement keeping watch over us at home. And all of the veterans still around today, and those that have passed. When you hit your WOD today remember that no pain will be as great as those who have lost their lives and the families left behind. Get at it folks, because every day is a gift! Here's to you that give 100% at every moment:



3,2,1 GO!

Yesterday's Training:

Sumo Box Squats 135lbs x 10 x 2 every 30 second with blue bands
First time using blue bands, and those suckers was tough... awesomely tough! I can already start to feel the DOMS coming

Deadlift: Heavy single starting from just under the knees
Worked up to 465. I ALMOST got 475, but failed on both attepts. I really liked moving some heavy weight again.

Accessory Work:
Dips 4 x 6
3 rounds (not for time)
15 Glute Ham Raises
12 100 lb Weighted Situp
10 100lb Goblet Squats
Those were a tough 3 rounds. I really liked combining these. Every single piece of this called for a good strong core.

Day 150 Burpee Challenge / 1203 Burpees Completed
Not doing this till after I post, so I'll post times tomorrow and on FB



  1. I thank YOU, sir, for serving this country as a member of the armed services... and for being a model of many great qualities that are evident in your CrossFit training: perseverance, attention to detail, virtuosity, killer work ethic, and perhaps best of all- joyfulness!

  2. Thanks Greg! That means a lot. It was really something to be deployed during a time like this. Counting down though, I'll be home soon.