Sunday WOD (pr)

175# bench x 4 reps

Team Saturday WOD

Wall ball mania. 20 lbs.

100 WB shots
100 reverse WB shots
100 WB sit ups
100 WB passes
600m WB run

Won with Lee again. By 2 seconds this time. Last run was the winner.

Thursday WOD

Wednesday WOD

Tuesday WOD

Monday WOD

6:12 mile test

Sunday Strength Day

Back Squat 5 Rep Max --- #215
Shoulder Press 3 Rep Max -- #135
Barbell Step Ups -- #105

Team WOD "Fight Gone Bad"

Thursday WOD

Wednesday WOD

Tuesday WOD (pr)

315# dead lift x 1

Monday WOD (pr)

PR on Front Squat #195

Sunday WOD

Saturday Team WOD

Thursday WOD

Wednesday 9-12 WOD

9/11 Hero-ic WOD

Rows were baddies.

Monday WOD

CrossFit Hollywood Competition

1. Shankle Complex (165)
2. Cardio Stuff (12 minutes DNF)

Friday WOD

"Helen"

Wednesday WOD

Tuesday WOD

A) 5-5-5-5-5 back squat (45-135-65-185-185)

B) WOD

Bruise!!! Still bad from Friday morning.

Labor Day Hero WOD "Lumberjack 20"

Team WOD

CFHW #4

CFHW #2

CFHW #1

CFHW #3 qualifier

Wednesday WOD "Greg's B-day"

60 Min Bike

STANTON, Mich.

60 Min Run

OSCODA, Mich.

29 Min Run *Danish Festival Run*

100 Min Run (push)

GRIFFITH PARK -- Up the hill the long way. Needed a long workout to be ready for the Danish. This hurt in nearly every way possible. Lower back was smoked, hotter than hell and the old running legs were not quite in peak shape.

However, the Xfit has given me some nice dividends in terms of being able to slough off running boredom and ache. So the finish was strong and merry. iPod powered and loads of fun. We shall see.

53 Min Run (base)

SILVER LAKE -- Great one. Easy to start and helps bells for the last 2/3rds. Final sprint was truly special.

Lotsa music, dressed like a tool. Love it. Fun era.

54 Min Run (base) --166.5--

SILVER LAKE -- Easier pace than last week. Just a breezy run dressed like a dipshit with a iPhone. Keep givin' em hell.

52 Min Run (push)

SILVER LAKE -- Welp.

Neon top with the body rock.

30 miler

Mud run

35 Min Run (push) --167.5--

GRIFFITH PARK -- Haven't posted in a long time. Focus has shifted nearly entirely to CrossFit.

Since the marathon, I've truly run probably four times. One was a Mud Run, there were a couple on vacation in Mississippi and this one here.

Lots of short running work in XFit, but nothing over two miles. All that said, I kicked this run's ass. And it's my 8th day in a row working out. So there are some good arguments that I'm a better runner with doing only CrossFit.

But I want to mix one or two good distance efforts a week in. Running definitely provides an outlet that I love. And today was a great return.

Took spotify with me and crushed pretty much every portion of the course. Legs were singing a bit, but there was plenty of strength.

I'm running with something of a new body. Just finished a Paleo Challenge at Rec Center and lost 6.2 pounds of fat in six weeks. Gained 6 pounds of lean mass. Body fat went from 10.3% to 6.6. And that helps out on the course. Much easier to muscle speed. Awesome.