Fireworks And Heavy Weight

This Fourth of July was just like any other. I feel I do the same thing every year. Maybe that is a good thing.

I started off the holiday with what I do best…a workout. This workout was not like the one we did last year but I like that it was different. The past few months I have been doing my own thing and it was great to do a workout with the class.

You and your partner complete the following with one partner working at a time. 20 minute cap

Run 1,6oo meters at 400 meters at a time while other partner holds 115 pound bar overhead. If they drop it then they do 5 lateral burps. 

Then into…

150 wall ball shots while other partner holds deadlift weight of 205 pounds. With time remaining do max reps of toes to bar or weighted sit ups. 

It was a hard one but I managed to only have to put the bar down twice. That is a big win for me.

After that I came home and had my shower, helped my wife clean, and played with Evie. K-Dub went to the parade with her grandparents. My wife went to the store to pick up dinner and to later pick up K-Dub. While she was gone I put Evie down for a nap and just laid on the couch.

When my wife and K got home we headed to the pool for some cool off time but it was short lived as a storm headed in. Thank goodness It did not last long.

After we changed I made burgers, hotdogs, cut up some strawberries and watermelon, boiled some corn, and made homemade ice cream. We invite my MIL to come over and hangout for a couple of minutes.

Soon fireworks started popping off so we sat out in our driveway and watched them before sending the kids off to bed. My wife and I even had on matching T-shirts.

All and all it was a great low key holiday. I hope this blog entry did not bore you too bad. Sometimes you just need a simple day at the house.

Extra Filthy

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So last night I used this blog to rant about burpees and how much I hate them and wish them a bloody death. Yes it is true that I am not the only one in the world that hates burpees. I actually found that there are places on the web and social media that are dedicated to the hatred of burpees. To these sites: You are my hero!

Enough of those crazy thought! Tonight I got to do a partner version of my favorite workout. You know the “Filthy Fifty” workout? It’s where you take basic crossfit movements and do 50 reps of each with a time cap. Our time cap is 35 minutes.

Tonight we made it a partner WOD and I got to do it with my crossfit partner in crime, Mike. The workout was the following:

‘Extra Filthy’:
For time: (Teams of 2)
100 Box jump 24/20″
100 Jumping pull-ups
100 KBS – 24/16kg
100 Lunge steps – 25/leg
100 Knees to elbows
100 Push press – 45/35lbs
100 KBS – 24/16kg
100 Wall balls – 20/14
100 Burpees
100 Double unders *200 Singles
Note from the Coach;
1) Time cap 40:00
2) Pairs of two work together; Repetitions MUST be broken down 25/25/25/25

Now this may look crazy to those who never tried it but the trick to this sort of workout is to never stop moving. If you need a break then stop and take a breath and jump back on it.

We came out of the gate really hot on this one. We killed it until we got to the second round of kettlebell swings(KBS). We struggled from there. Mike was getting tired. When we got to the wall balls we started to slow down. We managed to make it to the burpees but even I was struggling to get those 25 reps in.

We managed to end the workout at 864. I am proud of the 864 and I know that we earned that. I can’t wait to do this workout again with Mike. Next time we will finish it.

I Hate Burpees

So I really hate burpees. There is only one other crossfit move I hate more and that is thrusters. Burpees make me want to vomit and die at the same time. Maybe I am being a little dramatic.

So this mornings workout was…

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When I saw the workout online, I did not see the EMOM of 5 wall balls. When I came in the gym and read this I want to cry. I think my expression was more like this…

gif-keyboard-61228008928465459After doing the bench presses, it was time to get the plates and wall balls out and set up a place to workout or die.

I don’t know what is worse, the workout or the anticipation before the workout. I guess i just have really bad anxiety. Maybe I am just lazy.

When the clock started it was time to work.

I did good on my first 3 sets. I made it to burpee number 15 in the first minute, then 14 on the second, then 10 on the third. As you can tell I was slowly running out of gas.

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I kept going. Knocking out every wall ball and burpee the workout called for. Finally I made it to 75 burpees. I was so glad it was over. I not only survived but felt like I could have done 100. Ok maybe not that many.

I finished in 8:44. It was a good time for someone who hates burpees and almost thought he was going to die.

I love crossfit and the challenges that come with it. Everyday I am pushed to my limits. It brings the better out of me and I love it. As for burpees…

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Battle of Mint Hill Recap


So I have to say that I love Crossfit!!! Like I REALLY LOVE Crossfit. So when an opportunity came to represent my gym an epic all day showdown, I was excited to accept the challenge. I talked(begged) my friend Mike to be my partner. We soon were known as Team Down With Dad Bod and we were ready to compete. 

Leading up to the event we wait anxiously for the workout announcement.  After they were announced we began coming up with a strategy of how to tackle these workouts. Our strategy was even printable. Yes we made a playbook. We are so badass. We organized what to bring. We had chairs, water, coolers, protein, and food packed and ready to be consumed between WODS. 

We came to the event very early. We set up our tent area and all of our gym friends came and set up beside us. Soon we had our briefing after checking in. This was about to happen. I was starting to get nervous. 


We went into this very nervous. We ended up telling each other to just do our best and have fun cause that is what we were really there for. 


This was one of those workouts that looked easier on paper. We made a lot of mistakes. At one point Mike tagged in the judge instead of me. I got a no rep on a box jump for not standing up straight. These were all things we knew we messed up in and that if this was any other workout at our gym these mistakes would not be made. We did manage to come it 2nd. 



There was nothing pleasant about this workout. I hate burpees with a passion. I hate them more when they are synchronized. The run itself was enough to make you tired cause the way back was up hill. I am a runner and I hated every second of that run. 


We came in 3rd on this one but after round 3 of burpees I was ready to just finish and survive. 

We had a nice break after the second workout. My wife and kids came and visited me and I got to spend sometime with them. They are my biggest cheerleaders. I love my girls. 


This was the workout we made up for it. We could not have asked for this workout to go better. We communicated very well and cheered each other on. The row was the hardest. 


I rowed for my life in that workout. We ended up coming in 2nd with seconds to spare. 

We did make it to the finals. We were excited. The 4th WOD was a secret until right before it was time to do it. The workout was the following;

40 burpees to plate

35 thrusters 65 lbs

30 burpees to plate 

25 Thursters

20 burpees to plate

15 thrusters

Split reps as you like. The other partner must hold bar in front rack position while partner is doing burpees. 


We did this WOD shirtless. Yes that was me letting my dad bod hangout but after spending all day in the heat you really don’t care about what people think. I rocked my dad bod proud. 

We managed to to come in last in the final WOD. But it was on cause we came in third in the competition overall. Actually to be more clear we tied for second but the tie breaker in the last workout dropped us down. I will still take it. 


All and all my first Crossfit competition went great. I had a lot of fun and I represented my gym well. This event made me appreciate my gym family a lot more. They are so many good people at my gym and they really are my friends. My partner Mike rocked this competition to the fullest.  He was a great friend to talked to and laugh with. He always pushes me to be my best and I know we will be friends for a long time. 

Now I guess it’s time to start back running. Is it already time to train for my next race? I guess so. The month of May flew by fast. 

Next stop: The American 4 Miler! 

Crossfit Challenge- Day 10

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So today at crossfit it was insane. I have to say that the workout we did today was hard and I have finally come to the conclusion that I hate wall balls and wish for them to burn in hell!

Today’s workout was the following:

10 dumb bell snatches (right arm)
10 wall balls
10 dumb bell snatches (left arm)
10 wall balls

As many rounds you can do in 15 minutes.

I made it to six rounds…barely

Learning how to do a dumb bell snatch was hard but then I looked at it as cranking a lawn mower. That seemed to work bust for me. I only have 2 more ramp classes left so I hope I learn so more before this experience is over.