100 Triathlons and counting…


Today is a huge day for my wife Kimberly. Today, she will race in her 100th career triathlon! She’s been racing triathlon for I believe something like 12 years (I may be wrong about that number). She took last year off to have our daughter Morgan, so I know she’s been looking forward to this season and accomplishing this goal. She’s been so dedicated to the sport of triathlon, she even takes jobs like swim coach and spin teacher just to keep training for her races. Her passion for this sport even leaked into me a bit while we were in Texas. She had me doing some of these races too! I have yet to do any since being in Georgia. This may have something to do with spending two summers overseas with my unit. So today, if you see the woman pictured below, give her a huge hug and high five as she just accomplished something amazing! Love you babe!

Kim Tri Photo
This photo made me want to date her. 


Here’s the training I did this week. Monday through Friday only, resting this weekend.

16 July 2018


2 Snatch – First 8 rounds at 135#, last 4 rounds at 155#.

For Time:

500m Row buy in, then:

2 Rounds-

15 OHS 115#

15 T2B

Time – 6:50

Bike Conditioning

10x 500m w/ 30 seconds rest between efforts

Total time- 12:15

17 July 2018


5×5 with my opposite grip


For Time-

500m Row

15 Strict Press 95#

10 C2B Pull-ups

500m Row

12 Strict Press

8 C2B

500m Row

9 Strict Press

6 C2B

Time – 10:51

3 Person Row Relay

6000m switching every 300m

Time – 26:05

18 July 2018


2 Clean and Jerk @ 185# *I did Power Clean, Push Jerk, Squat Clean, Push Jerk


30 DUs

15 KBS 53#

15 HR Pushups

Score – 5 + 17 reps


10 Calorie Air Bike

20 Abmat situps

19 July 2018

Back Squat

3 x 5

135-185-205 (All from floor)

In 3 Minutes: max effort bar facing burpees

Score – 34


500m Row

20 Alt. Dumbell Snatches 50#

Time – 17:21

20 July 2018

Strict Press

8 x 5



15 Wallballs 20# 10 ft

30 Calorie Air Bike

Time – 18:31

Row Conditioning

250m-500m-750m-1000m-750m-500m-250m w/90 seconds rest


My Greatest Pain


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!


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


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


7 Deadlifts 225#

21 Calorie Air Bike

Time – 10:41

11 July 2018


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


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

She Makes Me Proud


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.


Here’s the training from the past week.

18 March 2018
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
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
3 Power Cleans 135#
6 Pushups
9 Air Squats
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
12 Minute AMRAP
12 Box Jumps 24″
6 Thrusters 95#
6 Bar Facing Burpees
Score- 5+6
Deadlift 3×5
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
Split Jerk 7×2
3 Sets
15 Calorie Row
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!


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!


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
15 Wall Balls 30# 10 ft
10 T2B
400m Run
Score: 3 +25 RX
Strict Press 
6 March 2018
40-30-20-10 with a partner
Deadlifts 225#
Box Jumps 24″
Abmat Situps
Time: 9:38
1) 8 Calorie Row
2) 8 Power Snatch 75#
7 March 2018
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
12 Bar Facing Burpees
9 T2B
6 Deadlifts 225#
400m Run
Score: 3 + 27 RX
Back Squat
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
Deadlifts 225
Handstand Pushups (Specific standard as determined by Crossfit HQ)
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
5x 1k Air Bike w/3 minute rest

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

My First Week in Korea


Well, I’ve been away from everything that was my normal for just over a week now. Playing Army over here in South Korea for hopefully less than 9 months. It’s been an adjustment, mostly due to the time difference between here and home. Being on the next day from where Kim, Morgan, and my friends are is a bit weird and makes the communication a bit harder. However, we have been making time to text daily and most days I get some FaceTime with Kim and Morgan.

Morgan seems to have grown up a whole lot in the short time I’ve been gone. Kim sends me a lot of photos of her. She’s on her feet a lot now, supporting herself with objects she can brace herself on. She’s just so awesome. Here are a few of the photos Kim has sent me.

I love seeing the beautiful girl grow up, I just wish I was there with her. She’s really developing her own personality and it’s so fun to watch. She’s super friendly to everyone and just loves people. Kim tells me that she’s totally into trying all kinds of new foods. She certainly doesn’t get that from me. I’m glad she inherited the desire for new foods from her mom. 
This little girl gives me a whole new meaning for doing this job I do. Don’t get me wrong, I hurt by being away from her and Kim, but knowing I’m doing my small part to help deter harm from visiting them makes it a little bit easier to endure. In a way I am lucky in that I’m already 10 years into an Army career, so with any luck I will not miss a whole lot of the next 10 years. I’ll be able to be around for the heavy years of high school and college, not to mention the years when boys come into the picture. 


With the major move over here to Korea I have been please to get in the workouts I have done so far. I started going to the classes here at Humphreys Crossfit. It’s been fun so far. The facility has just about everything I need to maintain basic fitness levels. After all, I’m not trying to reach the Games or anything. I do it for fun and to be as healthy as my food intake allows.

I’ll share with you the workouts I’ve done so far and the scores I have recorded.

12 FEB 2018
Deadlift x 3 reps
Xybex Air Bike Intervals
20 Calories x 5, rest 90 seconds between each.
14 FEB 2018
20 Min Alt. EMOM
1) 10 Calorie Row
2) 14 Alt. Dumbell Snatch 50#
3) 6 Burpee Box Jump Overs 24″
4) 10 Calore Air Bike
5) Rest
Then in 10 minutes complete:
Front Squat 4-4-4
15 FEB 2018
Power Snatch
95 x 3
115 x 3
135 x 3
165 x 3
185 x 1
185 x 1
185 x 1
3 RFT:
21 KBS 53#
15 Wallballs 20# to 10 ft
9 Ring Dips
Time: 6:19
3 Rds Not for Time:
20 Good mornings 45#
20 Abmat Situps
16 FEB 2018

Partner Synchronized “Cindy”
20 Minute AMRAP
5 Synchronized Pullups
10 Synchronized Pushups
15 Synchronized Air Squats
1 Heavy Deadlift after each Round (365#)
Score: 12 Rds + 5 Reps
Then after 3 minutes rest:
40 Synchronized Burpees for time
Time: 2:55
18 FEB 2018
Back Squat 6×6
Shoulder Press 6×6
95-115-135-155-160-165 (x5, failed on 6)
20 Calorie Air Bike
15 Ab Mat situps
10 Hang Power Cleans 135#
Time: 14:00

It’s been a fun week. Mostly conditioning pieces, but I’m happy with that. I need to do more of that and just work to maintain the strength I have in most areas. If I can increase my snatch and overhead strength I’ll be okay with that. My primary focus needs to be conditioning and gymnastics though.

The Crossfit Games Open starts this coming week. I’m still unsure about participating. I’ve got a couple days to figure it out.

The Journey Begins

Let me be honest, I’ve tried this blog thing before. I was not very good at it. If I had to guess why, it is because I tried solely to focus on my life in the Army and my journey through the fitness world. Now, I have more in my life to write about and share with you. No longer is fitness the only thing I concern myself with. I am a husband. I am a father. My family is my focus in life. I still enjoy working out, and I still serve as a Soldier in the U.S. Army. Yet, those two things no longer define who I am. Now, I define myself by how well I can provide for my wife and daughter. Those two people are my driving force.

This is Kimberly and Morgan. My two favorite people in this world. 
Let me first start off by trying to offer up an explanation for the title I have chosen for this blog. The three F-words as I will call them. 

As I already stated, my family is my number one priority. I’d like to think that I’m now on the path to growing up a little bit more and really learning what it means to be a man. Kimberly and Morgan count on me to be there. I count on myself to be there. They deserve my best for the wonderful times they have brought to my life. 
Kimberly and I have been married for a short time over 3 years now, together for over 5. She has taken me on adventures and helped me open my horizons to places and things I never would have without her by my side. She pushes me to be more open minded. Having her in my life has made me a better human, period. 
Kimberly and I exploring the Magnolia Plantation in Charleston, SC.
Morgan Isabelle was born July 15, 2017 and from that moment my outlook on life changed. I had been told in the past by other parents that it would, but never in my wildest imagination did I think it would be an instantaneous switch. Once she entered this world I found a new purpose. I had to learn to be a father and try to teach this little, innocent human how to grow into a woman who can have her own impact on this world. She has been nothing short of amazing. She has an infectious smile and a personality that everyone who meets her adores. Having her in my life gives me something to look forward to every day I open my eyes. 
She lights up my day. 


I still plan on sharing with you my fitness interests. Some photos and videos here and there. My opinions on current or past events and ideas surrounding the fitness community. My personal journey as it continues to develop. Fitness is something I enjoy and I believe every human needs to have some form of activity in their life that promotes fitness and health. In today’s world, with the USA leading the way, too many people are sedentary and suffering from ill health. While I no longer coach Crossfit, I still would like to encourage everyone to find a good gym with caring coaches and try Crossfit out. The methods and communities that have been developed have helped so many people find their inner athlete and create a fitter, healthier version of themselves. It truly is a wonderful community. Kimberly and I are members of Strike Hard Crossfit here in Hinesville, GA. Joining this gym has been nothing short of a great decision. Coaches who care about us growing. Friends who keep us accountable and striving for growth. A community striving to be better together, one day at a time. If you’re ever in the Hinesville or Fort Stewart area, I highly encourage you to drop in and check it out.

Starting Morgan on her fitness journey early. 

This category is here as my catch all. I wanted to have an option to write about whatever topic I wanted and still have it follow the titling of the blog. I can talk about my time in the Army, my reborn interest in all things financial, or any other topic or idea that suits my mood at the time. I would guess that most of my thoughts and posts will fall under this broad category, and that is okay with me. If this is to be a successful sharing of my story, surely you’ll want to read about more than just my family and fitness journey. I know I would anyway.

Disclaimer: This is a hobby for me. I will use this outlet as a way to share my life events I deem worthy as often as I desire. I cannot and will not offer up a set schedule to my posts. By doing so, I think it limits the authenticity and warmth I could provide to you, the reader. Also, being a father to a 5 month old and a Soldier in the U.S. Army, my schedule is not set in stone. Please note also that anything posted in this blog will be my story and opinion only. In no way should anything I write be seen as professional advice or the opinion of any person or organization other than myself, the author.  Happy reading folks!