My Greatest Pain

Family

Today, July 15, 2018 where I currently am in the world, is my daughter Morgan’s first birthday. Her mother put together a celebration with friends full of fun, food and dinosaurs. I did not attend. It is the worst pain I have ever felt in my life. In my life I have broken both wrists (at the same time), had my front teeth knocked out by another person’s elbow and fallen down a hillside in Afghanistan. None of that pain even comes close to the feeling I felt today by having to watch the celebration via a FaceTime connection. As I was passed around the room talking to several people, the knot in my stomach grew tighter and tighter. I was missing a very amazing moment in my daughter’s life.

Now, being a Soldier in the Army was my choice. I volunteered. I knew this was a possible situation I would have to endure if I stayed in the Army. That does not make it easier. One thing being in the Army has helped me grow into is being a man who wants everything I do in life to be done well. That includes being a husband and father now. The downside to this, sometimes the Army needs to move me somewhere else in the world and not let my family come with me. I’ve been on a deployment away from my wife before. While that one was not easy, it was easier then because we were not parents yet. I knew my wife could take care of herself and was busy with triathlon races and traveling to help keep herself occupied while I was gone. This time though, we have Morgan, our greatest gift, who makes my separation tougher.

Each day when I get to talk to them via FaceTime I feel more and more guilty for being away. For not being there to help raise her, for not being able to give my wife the breaks she needs. For missing out on Daddy-Daughter time. I have to constantly remind myself that I am providing for them by doing this. I’m earning our comfortable home, our medical care, and the comforts we enjoy by being away on this deployment. Then I also tell myself that if I make a career of the Army, I’ll be done when Morgan is 10 years old. While that may require more separations over those next ten years, I’ll be able to be there for the teenage years when I have to scare away the boys who chase her and comfort her through her heartbreaks. I’ll be there for high school prom. I’ll be there for high school and college graduation. I’ll be there to walk her down the isle at her wedding. I’ll be there for so many more amazing moments in her life. While all of that will not take away the pain I feel by being gone now, I know that what I’m doing now will set our family up for a better future.

Happy Birthday Morgan! You are the greatest gift I have ever received. You are the most amazing little girl and bring me more happiness then you could ever know. I miss you dearly. Daddy loves you!

Fitness

Training this week is a bit lower volume due to some work requirements. Here’s how it went:

9 July 2018

Snatch Work

95×3 – 115×2 – 135×2 – 155 – 160 – 165 – 170

Hang Snatch Work

135 – 135 – 135×2 – 135×2 – 135×2 – 135×2

AMRAP 10

7 Thrusters

7 Pull-ups

7 Burpees

Score – 6 Rounds

Row Conditioning 

10 x 250m resting 1 minute between each

:50 – :54 – :55 – :54 – :55 – :55 – :55 – :54 – :55 – :53

10 July 2018

For Time

1000m Air bike

40 Air Squats

30 Abmat Situps

20 Alt. Dumbell Snatch 50#

10 Handstand Pushups

1000m Air bike

Time – 9:55

Partner WOD

10 Rds each – You Go, I Go format

10 Pushups

10 KBS 53#

10 Alt. Lunges

Time – 16:37

5RFT:

7 Deadlifts 225#

21 Calorie Air Bike

Time – 10:41

11 July 2018

5RFT:

500m Row

7 Shoulder to Overhead 135#

Time – 13:54

18 Minute EMOM

10 Calorie Bike

6 Power Cleans 135#

25 Double Unders

14 July 2018

Front Squat 

10×95 – 8×135 – 6×185 – 4×205 – 2×225

Team of 3

2RFT

75 Wallballs 20lb 10ft

1500m Row

75 Burpees

1500m Row

75 KBS 53#

1500m Row

75 Abmat Situps

1500m Row

Time – 58:30*

*One partner wanted a shorter row in round 2, so he went with 250m then 2 of 3 did not want to finish the last row so we stopped after the situps.

Row Time Trial

250m Max Effort

Time- 40.8 seconds

Why I Love CrossFit.

Family

I’m going to start this by sharing some cute photos of my daughter Morgan on the 4th of July. This was her first Independence Day celebration. She spent some time at the local pool with Mom and neighborhood friends. Then she threw on some Red, White, and Blue and rode her rocket around the house until watching fireworks on television with Mom. She sure is growing into a little cutie, I cannot wait to be back home with her.

IMG_4618IMG_4619IMG_4650IMG_4652

See, I told you she was cute! Now, on to the topic the title refers to.

Fitness

I began to practice CrossFit back in August 2010. I started at a free, on post affiliate, Centurion CrossFit Fort Hood. I had some great coaches for my first 8 months of CrossFit. Don and Mel Clarkson, Jenn Kruse, and Tad Lefler were all instrumental in me learning and loving this new fitness program in my life. The programming was well thought out and made sense for an affiliate whose main purpose was to help people improve fitness and their quality of life. The classes were fun. Coaches knew their athletes and cared about their improvement in the gym as well as their overall health and wellness. They practiced what they preached, doing the same workouts as us in class and eating the way they thought we should eat for health. It was a fun place. I learned a lot and made friends I still maintain contact with today.

Fast forward to 2012 after I came back from Afghanistan. Centurion was still active on Fort Hood, though it had moved locations. I began taking classes again. Some new coaches and new athletes, but still fun. Some athletes pushed each other outside of class too. Spending extra time training together. I formed a couple new friendships. Then in 2013, I was given the chance to become one of the volunteer coaches when the affiliate moved to a new location. I took over coaching the 1730 (5:30 pm for non-military folks) class.

As a coach, I learned a lot about how the on-post, free of charge affiliate world worked. I learned that in that world, the coach is really why people keep coming back. You see, in the free CrossFit world, athletes have no financial investment in showing up to class, wanting to learn and improve and be an active part of the community. It’s up to the coach to build and maintain a community of people who want that. The coach needs to find a way to keep everyone motivated and encouraged when the results may not show up right away. I coached at Centurion for about 27 months before I moved to Georgia. I made some awesome friends while both an athlete and coach at Centurion. Heck, I even met my wife there, which believe it or not, happens often in the CrossFit community.

During my time in Texas, after finding CrossFit, I was fortunate enough to be able to travel to affiliates all over Central Texas. Whether for a competition, a certification, or just to meet new people and try out a new gym, I saw a lot of different gyms and met a lot of awesome people. One thing I found in Texas, no matter which gym I went to, every one of them was a welcoming place. Everyone of them was clean and neat in appearance. All of the employees were motivating, encouraging and just seemed to be great friends with each other. These gyms just radiated fitness, fun, and family. I honestly think I started my CrossFit journey in the best area I could have. I’ll forever have friends and connections in the fitness world because of my time in Texas exploring all the CrossFit affiliates I could.

In 2015 my wife and I moved to south Georgia and were stationed at Fort Stewart. We started going to one local affiliate in town because the on post affiliate left a poor impression on me when we tried it by coaching a foundational movement the wrong way. I did not get much time at this local affiliate because of having to go overseas with the Army, but my wife continued to go there when I was away. We did meet some great new friends, one we named our daughter after and two others we have as God-mothers for our daughter. Those three women, along with their families have been massive support for my wife while I was gone. However, while I was gone that time some drama found its way into the affiliate and the coaching there began to become worse and worse. My wife often told me of how she was shamed for not being able to do a workout with the prescribed movements or weights. Not to mention the volume this affiliate was asking people to do was meant for more elite level athletes, not what my wife and I wanted. My wife even ended up with injuries, and as I later found out, so did many others who left that affiliate for a new one in town that had opened just before I left for Germany that year.

When I came home from Germany in 2016, my wife and I moved affiliates. Our good friends we met at the first GA affiliate had already joined here and now we both felt like we were back in a family like group again. For about our first year there I was really enjoying myself again. I had a great group of people in my class. We hung out outside of the gym, we motivated each other and truly enjoyed spending time together. I thought for sure this was going to be the place I enjoyed spending my gym time while I was in GA.

Since I’ve been in Korea, some things have changed back home in GA. One coach left the affiliate and opened up his own gym. From what I see he’s doing well and has a solid group of athletes. I’ve heard a lot of chatter from people back home about more drama that has occurred since I’ve been gone. None of it leaves a good feeling in my stomach because it’s not what I think is good for CrossFit or for people looking to join CrossFit. It has left me in deep thought many nights about where I will train when I go back home. My wife and I have a decent garage gym setup, so I might just spend some time there until I can figure things out for myself.

Suffice to say that I’m hoping that the CrossFit world as a whole is more like what I encountered in Texas than what I have experienced in GA so far. From what I see on social media and learn from podcasts that focus on the CrossFit community, I believe as a whole the community is a fun, encouraging environment. I’d like to believe the overall majority of cities with multiple affiliates see those affiliates complementing and encouraging each other. After all, CrossFit was created to foster a community of like minded people who want to be healthier. That community does not have to be confined to the walls of your individual affiliate location. When you think about it, “Fran” is 21-15-9 of thrusters and pull-ups whether you do it in California or in Finland. Everyone has the same pain and burning fire breath after the workout. We as CrossFit athletes need to remember that. We should encourage all affiliates to grow and teach this program with intelligent programming and a passion for athlete growth, both in and out of the gym. We should encourage all new athletes to CrossFit to try all local gyms and find the one that fits their desires best. The only thing in common is the pursuit of fitness. Different coaches, different facilities, different programs, but one common goal. Let’s help make sure that CrossFit has a good reputation, everywhere we go. Let’s work to build one large, extended family where we all can come together and enjoy meeting new people and growing and nurturing the friendships we make. Like any family there will be disagreements, but if we do this right, family is still family and family always supports each other. If you ask me, that’s what this program was always meant to be. That is why I love CrossFit. It’s one big family, and I love my family.

Here’s this weeks training:

2 July 2018

Power Snatch x 2

95-95-135-135-165-165-185-190

Deadlift (I flipped my switch grip around for these) x 10

135-185-225-275-315

For Time:

1500m Row – every 2 minutes (including 0:00) do 6 burpee box jump overs at 24″

Time- 9:10

3 July 2018

Overhead Squat – Establish 1 heavy rep

95×3 – 135×3 – 185×1 – 215×1 – 235×1 – 255×1

AMRAP 10

7 Thrusters 95#

7 Toes to Bar

21 Double Unders

Score – 5 Rounds + 10 Reps

5 July 2018

AMRAP 20

4 Chest to Bar Pull-ups

8 Hand Release Pushups

12 Abmat Situps

* every 3 sets row 30 calories, round only counts after rowing

Score – 3 Rounds + 15 reps

Airbike Conditioning

100 Calories for time – 9:05

6 July 2018

Back Squat  x 6 (slow and controlled, no bounce)

135-185-205-225-245

For Time:

100 KB Clean & Jerks 53# (5R/5L) every 10 reps bike 500m

Time – 15:18

7 July 2018

Bench Press

135×10 – 135×10 – 155×8 – 155×8 – 185×6 – 185×6 – 205×4 – 205×4 – 225×2 – 245×2 – 255×2 – 265×2

EMOM 21

1) 6 Hang Power Cleans 155#

2) 10 Calorie Row

3) 14 Air Squats

Airbike Conditioning

5k for time – 7:46

Father’s Day Thoughts

Family

First of all, Happy Father’s Day to all the dads who may read this. I hope you’re enjoying time with your child or children.

As some of you may know, on my first Father’s Day I am in South Korea as part of the Army’s rotational training unit. I’m not really going to talk about that aspect in this post, I’d rather keep a positive vibe today.

I will say this, becoming a father has no doubt changed my life for the better. Sure, it hurts to be away from my daughter, but having her in my life has brought so much more smiling and laughing. I get to see her on FaceTime almost every day. Those few moments are just awesome. I believe that she actually knows its me on the screen. We play peek-a-boo and monkey see monkey do over the phone while she eats her dinner. I’ve gotten to watch her take her first steps and turn that into walking laps around the house with a juice cup in hand. She has truly grown up so fast over these past 11 months. Even though I’m away for these moments, Kim keeps me up to date with the latest photos of this cute little red head. Some of my favorites from the last few months are below.

What? Doesn’t everyone where their Cheerios? 

A red ball for me and one for you too!

I’m hungry Mom! Let’s eat some lunch!

She’s a practical joker in the making. 

First time floating in the pool. 

Who knew swimming was so tiring?

If you think this is bad, you should see the other baby!

Morgan has been nothing short of an awesome baby. She brings us smiles, laughs, a few scares, but most of all, just great memories and fun. I love this kid with everything I have and cannot wait to spend all my off time with her when I get home. Country singer Lee Brice has a song out called “The Best Part of Me,” and I could not agree more with it. 

Freedom
I’ve spent a lot of time thinking about my future lately. One thing being deployed with little work to do does is allow a lot of time for reflection and thinking. I find myself contemplating a path towards financial freedom and the chance to spend more time with my family than the Army someday allows. 
One path that could potentially allow this is entrepreneurship. I’ve thought a lot the possibility of starting my own business. My only problem is I don’t have a solid idea of what to do. Obviously that is a huge hurdle. I’ve tried to spend time thinking about what I could be good at or what I enjoy doing. Right now I have a couple ideas in mind. First would be to finish my graduate degree in accounting then sit for and hopefully pass a CPA exam. I could then start out working at an established accounting firm and work towards my own practice or just jump out on my own. My second idea is opening a physical training center. I really enjoy training and used to be a CrossFit certified trainer. I could get re-certified and even add on some more traditional certifications to open up my portfolio. Obviously I’d have to start small, as going full on into a full facility is expensive. That’s okay though, starting small would allow me to alter methods or training styles if needed. I’d also be able to develop strong client relationships and provide more personal guidance. 
If this path grew well, and it becomes something as a definite full time venture I have great ideas of what I’d like to do for a facility. With Kim being a triathlete, I’ve thought of helping her get certified to coach triathletes as it is something she has expressed interest in. Then for our training facility I’d want to find a large enough piece of land to start with a 400 meter outdoor rubberized track. Inside of the track will be the building and an in ground 25 meter swimming pool. The pool will be large enough for three swim lanes and be a heated system. Our building would have a couple different partitions in it. I’d like to have a room dedicated for spin cycling classes. Kim has been an instructor for years and it would also aid in her triathlon coaching. The largest space in the building would be dedicated to CrossFit group classes. I’d then also like to have a space with more traditional weight training options. I like the idea of having some Hammer Strength isolation systems and some cable weight stack systems available. Add in some dumbbell racks and benches to complete the room. It’s quite an elaborate vision I have and certainly one that would take great success to make happen, but no sense dreaming if you don’t dream big right?
Anyway, that’s just some thoughts I’ve been having in my down time lately. 
Fitness
It’s been a decent training week. Here’s how it all went. 
11 June 2018
Build to a heavy 2-rep TnG Power Snatch
95-115-135-155-185-200
For Time
18-15-12
Power Snatch 75#
Bar Facing Burpees
Toes to Bar
Time- 10:15
5K Bike 
1 Min On
1 Min Off intervals
Time – 12:17
12 June 2018
Front Squat (from floor)
5 @ 125#
5 @ 155#
3 @ 185#
5 @ 235#
3 @ 265#
10 RFT with a partner
20 Calorie Row
10 Thrusters 115#
Time – 19:16
10K Bike
Time – 17:30 at an aerobic pace
13 June 2018
3RFT
22 KBS 53#
22 Box Jumps 24″
400m Run
22 Burpees
22 Wallballs 20lb 10 ft
Time – 28:08
10 Rounds
Row 500m – Rest 1 Min 
2:21
2:16
2:14
2:10
2:06
2:07
2:05
2:04
2:02
1:59
14 June 2018 
Shoulder Press
5 @ 75#
5 @ 90#
3 @ 110#
5 @ 135#
3 @ 155# 
5 @ 170#
AMRAP 7
5 Double Unders
2 Power Clean 155#
10 DUs
4 Power Cleans
* Increase by 5 DU and 2 Power Cleans every round
Score – 6 Rds + 44 Reps (191 Reps/ 35DU + 9 of 14 PC)
15 June 2018
Back Squat
10 @ 135#
10 @ 185#
10 @ 225#
11 @ 275# (Meant for 10, but lost count and did an extra) 
1 @ 315#
1 @ 335#
1 @ 365#
1 @ 385#
EMOM 20
1) 10 Alt. DB Snatches 50#
2) 15 Air Squats
3) 10 Hand Release Pushups
4) 15 Calories Air Bike
16 June 2018
Deadlift x 3
225 – 275 – 315 – 365 – 405 – 435
10 RFT
5 Chest to Bar Pullups
10 Pushups
10 Ab Mat Situps
15 Calorie Row
Time – 24:50
Again, Happy Father’s Day to all the dads out there! 

10 Months a Dad

Family

So this past week, my daughter Morgan turned 10 months old. She has been nothing but a shining light in my life since her arrival. Becoming a parent sure does change your life for the better if you let it. This little girl sure has a mind of her own too. Unfortunately for her mom, she’s becoming more and more mobile and curious too. She’s getting into everything and exploring, example here:

Yes, she opened it herself!

I’m not going to lie, not being there to watch her grow up these last few months has been heart wrenching. Everyday I get to see her on FaceTime is both a great time and a rough time for me. I love watching her growing into her personality. And she’s just so cute!! Happy 10 months Morgan! Daddy loves you! 

Last weekend Mom took Morgan outside for some fun in the sun and her new outdoor pool! For a redhead, she sure was enjoying the sun and water. 

And just because I think everyone should enjoy watching my daughter grow up, here’s a cute video of her crawling over the couch.

Fitness
I had a decent training week, some good strength and conditioning pieces that challenged me. 
14 May 2018
Deadlift
5@ 170#
5@ 215#
3@ 260#
5@ 325#
3@ 365#
5@ 410#
For Time:
21-15-9
Power Snatch 75#
Box Jumps 24″
Bar Facing Burpees
Time – 10:36
5k Row – 20:58
15 May 2018
Back Squat
5@ 165
5@ 205
3@ 245
5@ 305
3@ 345
3@ 365
10 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats 
Score- 8 Rds + 8 Reps
5k Air Bike – 8:33
16 May 2018
16 Minute Alt. EMOM w/ partner
– perform up to 5 HSPU per minute
5 RFT:
4 Power Cleans 155#
12 Toes to Bar
Time- 6:27
17 May 2018
Strict Press
5@ 75
5@ 95
3@ 110
5@ 140
3@ 160
3@ 175
EMOM 20
1) 12 Deadlifts 115#
2) 40 DUs
3) 8 Shoulder to Overhead 115#
4) 10 Cal Air Bike
5) Rest
18 May 2018
Front Squat
5@ 135#
5@ 165#
3@ 200#
5@ 250#
3@ 280#
1@ 315#
3 Rounds
In 3 Minutes: 
20 Wall Balls 20# 10 ft
Max Calorie Row in remainder
-rest 3 minutes between rounds
Calories – 41/41/40

My Dual Threat Wife

Family

I just want to start off with saying that I find it highly appropriate that Military Spouse Appreciation Day fell in the same week as Mother’s Day weekend. Why? Because, my wife, well, she rocks at both aspects.

Kim has been a great military spouse from day one. She understands the sacrifices sometimes needed when the Army has other plans for where I need to spend my nights. She handles a lot of the random house work in addition to holding down her own job, sometimes two or three jobs. I try to help out with it when I’m home, but let’s be honest, men tend not to be the best as laundry.

As wonderful of a wife as she is, watching her develop into an even better mother for Morgan has been the highlight of my life so far. She was so nervous about becoming a mother. Who can blame her? I imagine every woman has some nerves about it, it seems only natural to me. She sure has blossomed well in the role though. I have to see everything from a distance these last few months, but I absolutely know for sure that Morgan is priority number one for Kim. She has lost sleep, dealt with illness, navigates a house with not one, but two inflatable pools in the living room to hold toys and attempt to provide a play area for Morgan, and she’s done it all with a smile on her face every time she leaves the house. She sure does love being a mom, here’s some proof!

Kim took Morgan on her 1st 5k run a few weeks ago. 

Introducing Morgan to lobster while visiting grandparents in Florida.

Oh, don’t forget that Kim is back in the triathlon scene this year. She’s on schedule to hit her milestone 100th race! She just finished up the Jekyll Island Turtle Crawl Triathlon yesterday. So, she’s setting a great example for Morgan and other parents out there to continue being active and pursuing a fit lifestyle.

So, while Kim is not one to go hunting for recognition or praise, today, I’m going to share with the world (or at least whoever reads this) just how awesome she is. Happy Mother’s Day to my amazing wife and the mother of my daughter. You are crushing life! Morgan and I love you and cannot be any more proud of who you are!

Fitness
Here’s my first full week of training since being back from the field.

7 May 2018
“DT”
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks with 155lbs
Time – 11:22
Air Bike Intervals
5 Rounds
3 minutes on, 2 minutes off for calories
Scores- 41, 39, 38, 37, 39
Front Squat
6×3 Ascending
135-185-205-225-245-265
27-21-15-9
KBS 53#
Box Jump 24″
Abmat Situps
Time- 9:50
8 May 2018
Deadlift
6×3 Ascending
135-225-315-365-415-445
8 minute AMRAP
2:2, 4:4, 6:6, etc
Bar Facing Burpee
Deadlift 185#
Score- Complete Rd of 12 + 6 burpees
Row Intervals
500m w/ 1 minute rest
2:03
2:03
2:03
2:02
2:03
9 May 2018
AMRAP 25
10 Pushups
5 Pullups
10 Wallballs 20lb 10 ft
250m run
Score- 8 Rounds
10 May 2018
Back Squat 
6×3 Ascending
135-225-275-315-345-365
I caught the last three sets on video. This used to be light weight for me, not so much anymore with my increased focus on conditioning over strength. 
9-15-21
Calorie Row
Thrusters 95#
Time- 5:39
Airbike
50 Calories for Time x 3 with 1 minute rest
4:02
3:43
3:28
11 May 2018
Power Snatch – Overhead Squat – Full Snatch Complex
45-95-115-135-155-165
*First time with a full snatch since coming to Korea
For Time:
6 Snatch 95#
12 Chest to Bar Pullups
20 DU
4 Snatch
8 C2B
20 DU
2 Snatch
4 C2B
20 DU
Time- 4:33
3RFT
30 Calorie Airbike
20 Push Press 95#
Time- 10:02

After all of that this week, let’s just say I was glad to take the weekend off for CQ duties. 


She Makes Me Proud

Family

Well, the Crossfit Games Open has come and gone. Another year of tests of fitness completed by hundreds of thousands of people. Of all those people, no performance has been more exciting to see than my wife. Now, my wife is not on the level of Regionals or Games athletes, and that’s okay with me. What makes my wife’s performance this year so special is that she surprised herself. I, and many of our friends, are not surprised though. We see the hard work she puts in during training. She shows up to class, does the work to her best ability of that day, and doesn’t complain about it. She just works. Hard.

This year there was an internal competition at the gym. After each week scores were tallied and points awarded. At the end, awards were given out to top RX athletes and top Scaled athletes. Now, anyone familiar with Crossfit knows that just because a workout is scaled does not mean it is any easier. My wife chose to do the Scaled division this year, despite having the ability to do some of the RX work. Throughout the 5 weeks, her scores were some of the highest rep counts and/or best times. Her hard work resulted in this:

First place in the Women’s Scaled group at the box! She did amazing work every week, and I’m so happy it paid off for her.

What makes Kim’s accomplishments so awesome is the schedule she keeps while I’m away. She handles the single mom life like a champ. She works full time, at a place where many often underestimate her value or her work ethic. She trains for triathlons, she goes to Crossfit 5-6 days a week, and she’s doing an awesome job raising our daughter. Last weekend her and Morgan celebrated St. Patrick’s Day with a workout. Morgan got all dressed up and even showed Mom how to do some stretches.

She’s a athlete in the making if I ever saw one. Mom sets a good example for her. 

Just yesterday, Kim and Morgan went out to the local Easter Egg hunt for kids. They ran into God mother Brandi there. And yes, for those of you who read my last post, Morgan does have two God mothers. These two ladies are super awesome friends and along with our friend Morgan (since moved to NC), who Morgan is named after, played a huge role in helping Kim and I during the pregnancy. Brandi’s daughter JoJo was a big help in assisting Morgan during the egg hunt. Morgan hasn’t quite learned how to move faster than the 2-5 year old kids. However, they all had a good time, then enjoyed some ice cream at Chic-Fil-A afterwards.

 Sometimes, Morgan doesn’t focus on the camera during photos. However, she knows how to focus on the food!

As you briefly see, my wife is a super mom. She’s my real life Wonder Woman. I could not be more proud of her. Though I’m sure she’ll do something to change my mind on that soon.

Fitness

Here’s the training from the past week.

18 March 2018
27-21-15-9
Calories Bike
Wall Balls 20# 10ft
Abmat Situps
Time- 12:24
Every 30 Seconds for 5 Minutes complete 3 Chest to Bar Pullups
5 Rounds for Time
500m row
15 Pushups
15 KBS 53#
Time- 17:14
19 March 2018
Strict Press 5×5
135-155-160-175-170
3RFT
15 Push Press 95#
45 DUs
1K Bike
Time- 8:49
Partner Bike
10 Minutes for distance, switch every 500m
Total Distance- 6904 meters
20 March 2018
“The Chief”
5 Rounds – 1 Minute rest between rounds
AMRAP 3
3 Power Cleans 135#
6 Pushups
9 Air Squats
Scores:
Rd 1 – 5+1/Rd 2 – 4+5/Rd 3 – 4+3/Rd 4 – 4+6/Rd 5 – 4+6
Bike 10x 20 Calories – 90 Sec rest
1:00 – 1:10 – 1:11 – 1:12 – 1:15 – 1:15 – 1:15 – 1:14 – 1:10 – 1:02
21 March 2018
“Rahoi”
12 Minute AMRAP
12 Box Jumps 24″
6 Thrusters 95#
6 Bar Facing Burpees
Score- 5+6
Deadlift 3×5
275-325-375
23 March 2018
Crossfit Games Open 18.5
In 7 Minutes, complete as many reps of the following:
3 Thrusters 100#
3 Chest to Bar Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue to ass 3 reps for each movement until 7 minutes is up.
Score- 84 Reps (15 Thrusters and 9 C2B Pullups)
24 March 2018
Back Squat 7×3
135-185-225-275-295-315-335
Split Jerk 7×2
95-115-135-155-175-185-205
3 Sets
15 Calorie Row
5 HSPU
Deadlift (with 2 others, conga line style)
2 Rds
10 @ 135
8 @ 185
6 @ 225
4 @ 275
2 @ 315 
then 1 set of 2 at
345 – 365- 385

My Daughter is Growing Up Fast!

Family

As you can probably tell from the title of this post, I wanted to write a bit about my daughter, Morgan, and share some of the new photos I have of her, thanks to my wife. She just turned 8 months old this past week. She is growing so fast. She’s a crawling machine, always on the go, keeping mom on her toes.

One thing that Morgan has become a huge fan of is rolling around the gym in her walker after the Friday Night Lights party for the Crossfit Games Open workouts. She’s such a happy little kid, and so many people enjoy her company. Honestly, it makes me miss her that much more to see everyone loving her company. Don’t get me wrong, I’m happy that she is a friendly kid and having so much fun, but I wish I could be there with her and mom for it. Here are some photos of the fun they’ve been having.

Nina Sylvia has been such an awesome God mother to Morgan. Kimberly and I could not be more happy to have asked her to be part of Morgan’s life. They get along great and have tons of fun together. They even celebrated Nina’s birthday together.

Obviously Morgan enjoyed the party just as much as Sylvia.

Morgan has been begun helping around the house too. Just last week she helped mom bake some brownies. Personally, I think she was just scheming for the left over brownie batter in the bowl.

She sure is a cutie! I miss her a whole bunch. But the photos and videos that Kim and my friends keep sending are helping me to love her even more as she grows. Happy 8 months Morgan! Daddy loves you!

Fitness

I owe you a couple weeks of training logs today. I got stuck out with work last weekend so I was unable to get the week logged. Here’s a recap of my last two weeks in the gym.

5 March 2018
AMRAP 17
15 Wall Balls 30# 10 ft
10 T2B
400m Run
Score: 3 +25 RX
Strict Press 
3-3-3-3
135-155-175-185
6 March 2018
40-30-20-10 with a partner
Deadlifts 225#
Box Jumps 24″
Abmat Situps
Time: 9:38
EMOM 10
1) 8 Calorie Row
2) 8 Power Snatch 75#
7 March 2018
AMRAP 14
5 C2B Pullups
10 Thrusters 95#
30 Double Unders
250m Run
Score: 3 + 45RX
Front Squat
3 x 3 at 225#
12 March 2018
Crossfit Games Open 18.3
2 RFT:
100 Double Unders (DU)
20 Overhead Squats 115#
100 DU
12 Ring Muscle Ups
100 DU
20 Dumbell Snatches 50#
100 DU
12 Bar Muscle Ups
Time Cap: 14 Minutes
Score: 220 Reps at 14 Minutes
13 March 2018
AMRAP 20
12 Bar Facing Burpees
9 T2B
6 Deadlifts 225#
400m Run
Score: 3 + 27 RX
Back Squat
2-2-2
225-315-335
14 March 2018
For Time:
20 Cal Row
40 Thrusters 95#
40 Pullups
40 Wallballs 20# 10 ft
20 Cal Bike
Time: 13:32 RX
16 March 2018
Crossfit Games Open 18.4
‘Diane’
21-15-9 
Deadlifts 225
Handstand Pushups (Specific standard as determined by Crossfit HQ)
then
21-15-9
Deadlifts 315
50 ft Handstand walk between sets
Time Cap: 9 minutes
Score: 32 Reps at 9 minutes 
17 March 2018
For Time
42 Air Squats
21 Power Cleans 135#
21 Cal Row
30 Air Squats
15 Power Cleans
15 Cal Row
18 Air Squats
9 Power Cleans
9 Cal Row
Time: 9:18 RX
Front Squat
2-2-2-2-2
135-185-225-275-275
5x 1k Air Bike w/3 minute rest
1:29
1:27
1:27
1:26
1:27

Hope you all have been well! Good luck going into the last week of the Crossfit Games Open!