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CrossFit Games Open 13.4 Recap


CrossFit Games Open WOD 13.4 wasn’t as bad as 13.3, that’s for sure!

7 minute AMRAP of:

 3 Clean and jerk @ 135 pounds
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar…

The biggest obstacle for me on this workout was the weight of the clean and jerk.  I only weigh in at 170 pounds, so this is almost my bodyweight.  My 1RM (one rep max) on the clean and jerk is 225 pounds but I haven’t pushed weight like that in about 5 months due to my shoulder injury.  I wasn’t scared of the toes-to-bar at all and I knew I could plow through them fast and use them as my active recovery.

My plan of attack on this WOD was to keep a steady pace on the clean and jerk and go fast on the T2Bs.  If and when I got to the point where I was dropping the bar and doing single C & Js, instead of stringing them together, the plan was to get right back on the bar as soon as it stopped bouncing (thanks for the advice Chris Spealer).  The other plan was not to do the T2Bs until failure because I didn’t want to burn out my forearms.

For the most part I stuck to this plan fairly well.  Immediately after I did the workout, as I lay on the floor, I didn’t think there was much more I could have done but after watching the video I saw I took a few longer breaks than I wanted to.

As usual I wanted to hit this WOD a second time on Saturday but I kind of tweaked my rotator cuff again and decided not to go after it. I’m pretty sure I could have gotten to 70 reps but I didn’t think it was worth pushing my shoulder and risking further injury before 13.5.  That being said, it allowed my two good buddies, Alex and Jordan, to beat me on this WOD, letting Alex gain on me in the overall standings (I’m still just barely ahead of him) and Jordan pulled ahead of me (again, just barely).  As disappointed as I am about this, it sets up for an awesome final workout for 13.5.

I’m pumped for the final announcement on Wednesday and still crossing my fingers for some handstand push-ups.  How did you do on 13.4? Do you have any great rivalries going on with some of your friends? What do you think is going to be in 13.5?...

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CrossFit Games Open WOD 13.3 was NOT designed to be done twice.


What do I say about Open WOD 13.3?  Well, the title really says it all; it was NOT designed to be done twice, especially not twice in 60 hours.  How do I know this? I know this because I DID do it twice in less than 60 hours, and it was NOT fun!

WOD 13.3 was a repeat of last year’s 12.4;

150 Wall Balls @ 20 pounds
90 Double Unders
30 Muscles-Ups

As many reps as possible in 12 minutes.

As I have been doing previously, I hit this WOD on Thursday after studying and researching how to attack it on Wednesday, with the plan to go at it again on Sunday morning if need be.

I had set what I thought was an realistic goal of hitting 245 reps for this WOD and on Thursday I was beyond stoked to hit 243 reps. However, even though I set up two cameras to record my workout (as I’ve been having video camera issues on every WOD so far during the Open) once again technology failed me. Apparently my Canon T2i can only record 13 minutes of video which got to double-under 77 and none of my muscle-ups and my iPhone is being a spaz and froze a few times missing reps throughout the workout and missing all of my muscle-ups at the end.


Seriously? How did I get screwed over AGAIN?

I was so happy that I had 243 and I wasn’t planning on redoing the WOD at all, so to have this happen was really upsetting.  My legs were fried, my shoulders were toast, and I didn’t know if I was actually going to redo this WOD even if I wanted to.  I started an email correspondence with the CrossFit Games support staff asking them about how video submissions worked and if my videos would be accepted and I could have submitted my one video that stopped at DU 77 but not the video that froze.  This meant that I only would have had 227 reps.



After a lot of thinking, contemplating, stretching, ice bathing, foam rolling, complaining, bitching and moaning, and even though I could still barely walk, I decided to go after 13.3 again.

This time I had THREE cameras set up and two camera people running them, but guess what, that didn’t matter!  Two of the memory cards filled up and one cut short. However, fortunately for me, the video that cut short got all my reps because I was only able to hit 240 reps this time around.  The part that pisses me off is that if I had of done any of the muscle-ups, the camera wouldn’t have gotten the footage anyway…

243 reps would have put me 367th on WOD 13.3 and 514th overall in Canada West but instead my 240 reps put me at 606th on 13.3 and I sit 611th overall.  I’m still “happy” about 611th but I deserve to be sitting at 514th.

It’s official, The CrossFit GODs hate me.

I’m trying to get over this whole experience, but right now I’m still a bit rattled (mainly because I feel like I got screwed over because I know I did well on this WOD) and I’m anxiously awaiting the announcement of WOD 13.4 and I’m hoping it’s something that falls into my wheelhouse and that I can get a great score on and feel like the CrossFit GODs don’t hate me anymore.

How did you do on 13.3?  Have you had any letdowns during the Open?  Have you bounced back?  What do you do in life when you’re kicked down?  Personally, I always get back up fighting and I plan on getting back up with my fists flying like a madman!...

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CrossFit Games Open WOD 13.2 Recap


Wednesday evening it was announced:

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

Son of a …

With two bad shoulders, bad hips and pelvis and a bad back, this WOD did not play into my wheelhouse at all.  I was really hoping for some gymnastics stuff like handstand pushups, ring dips or double unders.  Oh well, suck it up princess and do it anyway.

I decided to hit this on Thursday so I could have a second go at it if I needed to on Saturday.  I did a lot of research about deadlifts and box jumps and watched some videos from Mobility WOD that was awesome!  After prepping for this WOD I really thought I was going to get 9 rounds, that SO didn’t happen!  Not even close.



It really wasn’t a pleasant experience at all and I ended up having to go get an emergency chiropractic adjustment for my back and pelvis and a graston stripping for my hamstrings and shoulders.  I’m super thankful that I have an awesome chiropractor and that she also has Rock Tape and taped me up!  She really saved me! If you’re in town, check her out at Gaia Integrative Clinic; her name is Dr. Carrie Lehman and she is AMAZING!

I was not pleased with the result of 186 reps, and this WOD was going to be attacked again.  Below is the video of me doing it if you want to see me in excruciating pain!

I watched my video two or three times and I saw that my form was shit and learned that this is what I needed to improve on for the next time to save my back.  I also needed to pace myself.  My new game plan for the second attempt was a good steady pace and to really think about my form on my deadlifts and it worked!

I scored 39 more reps on the second go, getting 225.  Because I knew I wasn’t going to place in the top 500 on this WOD as it hits most of my two weakest points (back and shoulders), my goal the second time was seven rounds, so I was pretty happy with this!  My form stays pretty decent until the last round and I kept a good pace.  I’m also a bit stoked that I beat Alex in this WOD.  He got me in 13.1 and so I really pushed for this.

This week I’m going to do a few heavy lifts as I feel like my strength is going down and then I’m going to work on a bit of gymnastics and probably do one or two metcons to keep up the cardio.  I also HATE rowing so I think I’ll throw in a 5,000m row somewhere.

How did you do on 13.2? What are you hoping for in 13.3?...

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Better at 32


Monday was my birthday; I turned 32 years old. I use to love my birthday, but to be honest, I wasn’t looking forward to turning 32 and I’m not entirely sure why either.

A mere two years ago I high-fived my way into 30 and had a great year. However last year the thought of turning 31 and this year turning 32 just seem to bother me.

Last year was a great year physically, professionally, emotionally and mentally. I got engaged, I quit my job and bought a gym, I’m physically stronger than I have ever been and I’ve just grown as a person overall. So, why does turning 32 bother me?

When I started thinking of all these awesome things that have happened over the last 12 months and about how awesome 31 was, why does being 32 bother me? It really shouldn’t! If I think back to who I was when I was 22, I wouldn’t want to be that same fat guy who was out partying and drinking and smoking all the time and eating his way into an early grave. Ten years ago I was 100 pounds heavier than I am now… what the fuck?! It’s crazy to think of things that way.

After taking some time to reflect on all of this, it’s been decided; This year is going to be an awesome year! I’m getting married in August to the woman I love, business is starting to grow and I’m loving owning the gym and on top of this I’m happy, I’m healthy and I’m getting better every day.

So happy 32nd birthday to me; Let’s do this!...

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My First CrossFit Open WOD – 13.1


The live announcement WOD 13.1 was made on Wednesday; Burpees and Snatches.  Seriously?  Burpees and Snatches… Gross! It was actually a combination of 12.1 and 12.2 from last year’s Open and I had done both of those in preparation for this year’s Open, however, I never suspected they would be put into the same workout.

WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

My plan was to do the WOD on Thursday and if I wasn’t happy with my score, hit it again on Saturday and after analyzing the WOD I figured I could get 155 reps in in the 17 minutes. I mean, I did Isabel (30 135 pound snatches) in 3:15 and I’m pretty good at burpees, so I figured I should be able to hit this one pretty hard and get a good score.

Because I’m not a part of a CrossFit affiliate gym I have to video my WODs and submit them for the Open, so me and my training buddy Alex setup the camera and went at the workout on Thursday.  I didn’t really have a game plan for the WOD before doing it so I just went at it as hard as I could, but unfortunately my camera fell over before the workout even started and it didn’t get any of the WOD recorded.  I didn’t notice this until I was almost done of the workout and there was only about 3 minutes left on the timer. I was so pissed off that without thinking I stopped my workout, and in hindsight, I wish I had of finished the workout.

With 3:30 left on the clock I was only at about 112 reps and this was a huge smack of reality to the face.  It humbled me quite a bit.  What was also an eye opener was that my buddy Dai (who is a freakin’ beast) scored 156 on the WOD.  The burpees took way more out of me than I thought they would.  135 pounds never felt so freakin’ heavy.  I also started over analyzing things and started to get in my own head about the WOD.  All of this made me a bit frightened to go after the workout again on Saturday.

I stayed up late Friday night researching how to beat this workout and I had to teach classes early Saturday morning and I actually didn’t get a good night’s sleep Friday because I had dreams of burpees and snatches. So I was a bit tired Saturday but after teaching class for four hours in the morning I had about three and a half hours to kill so I figured I’d go home, cook a great meal and chill.  Unfortunately three hours before I was suppose to do the WOD, I got a migraine… So I popped some pills and tried to take a nap, to no avail.



I decided that I wasn’t going to let this pounding migraine stop me from the workout.  I figured I had a better chance doing it Saturday than I would Sunday with what I call the “migraine hangover”. So off to the gym I went.

Alex and I wanted to go head to head on the WOD but we weren’t sure what the rules were for videoing so I volunteered to go first.  I had a game plan and I wasn’t worried.  The plan was to use the burpees as active rest and really hit it on the snatches.  My realistic goal was 125 reps and my ideal number was 151. Quite the jump, but you have to aim high.

For the most part I stuck to the game plan, getting away from it a bit on my last set of burpees because I was gassed, but for the most part I was pretty happy.  I hit 127 reps and set the bar pretty high for Alex to beat and he did, 128 reps.  I’m making him go first next round!


Overall, it was a great experience.  My nerves were at an all time high but it was a lot of fun. I miss good ol’ fashioned competition like this.  I’m hoping WOD 13.2 is a bit more in my wheelhouse, maybe some handstand pushups and double unders, but overall, I’m happy(ish) with my first CrossFit competition experience.


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Reebok Live With Fire Giveaway

My buddy Doug from Health Habits has†Five (5) Reebok†Live with Fire†Training Kits†to give away and he has offered to share them with us.

Here’s what is up for grabs.

Five (5) Reebok Live with Fire Training Kits – each kit consisting of….

One (1) – †Live with Fire Graphic Hoodie


One (1) pair of TrainFlex shoes


One (1) Live with Fire Graphic Tee


One (1) pair of Live with Fire Speedwick Shorts


One (1) pair of Live with Fire Knit Pants


And what Do You Have to Do to Get all this awesome FREE Stuff?

Log in via the RaffleCopter widget…that’s it.

a Rafflecopter giveaway

[box type="important"]You can earn multiple entries into the contest by leaving comments, liking FB pages, following Twitter accounts and Tweeting about this contest. You don’t have to, but the more entries you have, the more likely you are going to win.[/box]

Want to Maximize†Your†Chances of Winning?

Visit the following blogs and leave a comment in their giveaway article and earn a bunch of votes.


Boring Contest Rules Stuff

  • The contest is open to Canadian residents only.
  • The contest will run from 03/11/13 12:00 am EST until 03/17/13 12:00 am EST
  • You can earn multiple entries by leaving comments and/or tweeting about the contest and/or liking Facebook pages. Follow the prompts on the form.
  • You can only win one (1) prize
  • The winners will be selected by RaffleCopters random number generator
  • The winners will be selected after contest closing – †03/17/13
  • The winners will be contacted by myself and Reebok representatives to arrange shipping

reebok-live-with-fire-1 ...

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