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

Father’s Day Thoughts


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. 

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. 
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
For Time
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
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 
14 June 2018 
Shoulder Press
5 @ 75#
5 @ 90#
3 @ 110#
5 @ 135#
3 @ 155# 
5 @ 170#
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#
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


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.

I had a decent training week, some good strength and conditioning pieces that challenged me. 
14 May 2018
5@ 170#
5@ 215#
3@ 260#
5@ 325#
3@ 365#
5@ 410#
For Time:
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
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


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!

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

7 May 2018
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
KBS 53#
Box Jump 24″
Abmat Situps
Time- 9:50
8 May 2018
6×3 Ascending
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
9 May 2018
10 Pushups
5 Pullups
10 Wallballs 20lb 10 ft
250m run
Score- 8 Rounds
10 May 2018
Back Squat 
6×3 Ascending
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. 
Calorie Row
Thrusters 95#
Time- 5:39
50 Calories for Time x 3 with 1 minute rest
11 May 2018
Power Snatch – Overhead Squat – Full Snatch Complex
*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
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. 

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!

Her First Christmas. My Fitness Mindset.

Christmas is coming. Fast! Here it is the 20th of December already, a mere 5 days away from the big day! This year, I am more excited for Christmas than I have ever been since I was a young child. Why? It’s because this will be Morgan’s first Christmas. Kimberly, Morgan and I are traveling north to Massachusetts to see my family for the holiday. More than likely, Morgan will see her first snow, and if we’re lucky enough, we’ll go outside and try to sled down the back hill a bit. I also know my family is excited to meet Morgan. Being the social butterfly that she is, I’m confident that she will have a fun time and enjoy meeting new relatives. I know she’s ready to celebrate too! Just look at her smiling for her 5 month/ Christmas photo!

Morgan is my Christmas gift every day. 

It’s a short training week for me. We head out on vacation Thursday and I was not feeling well on Monday, so that leaves me with two days. But that’s okay. I think it’s important to enjoy the holiday season without stressing over fitness and working out. After all, I’m only doing this for my health and well being. I have no ambitions to be a elite level competitor. 
That being said, I did have what I consider a good training day yesterday. Hit a repeat strength session of 5×5 deadlifts, pulling from a 4 inch deficit. I did this first on 22 November, finishing the last set at 385 pounds. Yesterday I jumped that up 10 pounds to 395 and still felt like I had some more in the tank. Here’s the video of the set of 5 at 395. 

Followed this up with a simple, yet not easy 3 round workout seen below.

If you’ve never tried to do a box jump after the assault air bike, it is a world of weird feelings in your legs! It took me 5 jumps to get the feelings under control and realize what was happening. Definitely a unique feeling. The suggested times for these rounds from the programmer was to be under 2 minutes each. Obviously mine are not. However, what I often have to tell myself is that the programming we follow is written by a CrossFit Games competitor and he writes it for people aspiring to be at that level. As I mentioned earlier, that is not my goal with my training, so I see what I was able to do and feel that it is still a good time range given my fitness levels. 
I think that’s one of the most important aspects of fitness. The mental mindset. What is it that you want to achieve from your training? Does your life outside the gym reflect your goals inside? Are your goals set at achievable levels for the time and effort you are willing to commit? For me, I believe I can answer yes to al those questions. I use my time in the gym to pursue a better me every day. Maybe I make some strength gains, maybe some conditioning gains, maybe no gains. That’s okay. My main effort is to enjoy training so I continue to do it. I celebrate my successes, but do not wallow in my failures. We all have them, and as long as we grow from them, we will be better. 
I want to wish you all a Merry Christmas and a Happy New Year if I’m not back before then. Stay safe over the holidays and enjoy the time with family and friends as best you can. 

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!