Mashed Potatoes


  • 3:00 Walk
  • 3:00/3:00 Side Walk
  • 3:00 Backwards Walk



  • Tricep Pulldowns (rope, #6 setting)
  • French Press (50# DB)


  • 15-12-9 Hamstring Curl (#4 setting)
  • 60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

  • 30 alt Hang DB C&J (25#)
  • 20 Plank DB Pull Through (25#)
  • 10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.


Incline Bench Press

  • 15×45#
  • 15×75
  • 15×95
  • 10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

Humid Orlando

I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.


2 Rounds

  • 1:30 Bike
  • 15 Push-ups
  • 15 Air Squats


  • EMOM – 10 V-ups
  • 100 Single Arm Thrusters (50#)

I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished in 8:36.


Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!

Whistler Westin

I haven’t done shit in a couple of days with the travel day and just didn’t have the motivation yesterday when I woke up, even though it was early. Well, not exactly true I guess. We did go for a nice long walk yesterday during our team day. Knew I needed to do something today though, so I hit up the fitness center in the hotel.


  • 800m Run

Gymnastics Strength – 5 Sets

  • 10 Strict Pull-ups
  • 10 Strict Dips
  • 10 Leg Lifts

Jumped on the pull-up/dip stand. Old school!


Back Squats – Smith Machine

  • 10×45#
  • 10×95
  • 5x10x135

The angle you have to squat at is so fucking weird on the Smith machine.


Jumped on the stationary bike for 20 minutes and went 6.13 miles.

Did a long walk at night with about 100 people hoping to see the Northern Lights.

Costa Rica Tuesday

Went for a long walk on the beach yesterday afternoon, but that’s about it the last two days. Weather us beautiful here!

Was up early this morning and went for a 30 minute run of about 2.5 miles. Really hilly in this area.

After a post-lunch nap I hit the fitness center. Did 30:00 of bike hill intervals with a 5:00 cool down. I also did 5 rounds of 1:00 plank with 1:00 rest between. Need to do long planks more often because 30 seconds ain’t shit; the benefits come after you start shaking.

Sunday Morning in San Francisco

Yesterday was an incredibly long day. I was up at 5:30am and volunteered all day at WordCamp San Francisco, spending most of the day on my feet. I got a pretty good night of sleep and headed in to the hotel workout center at around 9:30am.


800m Run on the treadmill


I used a couple of the machines again today, but went back and forth between the machines instead of doing all sets at one machine before switching.

Chest Press

  • 3x 115#
  • 3x 130#
  • 3x 145#
  • 3x 160#

Shoulder Press

  • 3x 80#
  • 3x 95#
  • 3x 110#
  • 3x 135#


3 rounds

  • 20 Chest-to-deck Push-ups
  • 30 Russian Twists (30# DB)
  • 30 Air Squats

I finished in 6:20 and probably should have upped it to 5 rounds.


20 minutes on a stationary bike set to the hills program. According to the computer I went 5.44 miles.

WOD at the Westin

I was able to sleep longer than I expected with the 3 hour time difference and didn’t get out of bed until after 8am. Granted I didn’t go to bed until after midnight, so it was a long day yesterday. The workout center in the Westin was pretty busy today, but I was able to get in a pretty good workout. When traveling you have to make due with what you have. It’s better than doing nothing.


400m run on the treadmill at a 6 mph pace.


I used a couple of machines.

4 sets

  • 5 Chest Presses
  • 2m Rest

I set the weight to 115#, 115#, 130#, and 145# for my sets.

4 sets

  • 5 Lat Pulldowns
  • 2m Rest

I set the weight to 100#, 115#, 130#, and 145# for my sets.


5 rounds

  • 10 HR Push-ups
  • 10 Floor Wipers (45# DBs)
  • 5 Bent Rows (45# DBs)

Originally I was going to do 10 push-up renegade rows instead of the HR push-ups and the bent rows, but the DBs are round, so I was rolling all over the place. Sometimes you have to modify due to equipment. Not a bad little workout. I did it in 7:48.


20:00 on a stationary bike. The computer said I went 7.14 miles, but I don’t believe it. I got a good sweat on though.

Easy Ride

I’m still feeling a bit of the pistol work in my legs and I can feel those quarter get-ups in my upper back/shoulder area. One of my buddies came to town last night so we walked 18 holes of golf yesterday and another this morning. I was pretty beat after lunch today and took about a 45 minute nap. After that I was still feeling pretty tired but I convinced myself it would be good to get out for a bit. So I jumped on my mountain bike and headed out for  a pretty easy ride. I ended up riding 10.34 miles in 46:37 and I’m glad I did it. I’m not feeling as beat as I was before the ride and I got some more exercise. I’ll hit up a WOD at Survival Fitness tomorrow morning for sure after taking two days off.

1st Place

This morning I competed in the Out for Blood Duathlon in Mount Pleasant, MI. The event is a 5k run followed by a 20k bike. There are both road and mountain bike divisions, which is really nice. I finished first in the men’s age 26-35 mountain bike division! Official times won’t be posted online for a few days (they aren’t very organized). I did track each leg of the race using RunKeeper, so I have a rough idea of my total time, depending on how long my transition took (I didn’t hurry).

5k run – 22:20

20k bike – 46:46

That should put me somewhere around an hour and 10 minutes total I’m guessing. Last year I was in the 30-39 men’s mountain bike division and won, but they switched up the divisions for some reason this year. My 5k run was 24:13, so I cut nearly 2 minutes there. Leading up to this year’s race I only completed one run longer than a mile in the last month and it was a 4 mile run at a slow 9:36/mile pace on a recovery day. You don’t need to run to get better at running. Do CrossFit!

My total time last year was 1:12:32, so I probably improved that by a little more than 2 minutes there. I was really cruising on the bike but in the 8th mile, we turned straight into the wind and it killed my pace. Check out the splits on RunKeeper and you can see exactly where it happened. I went from a 3:36 in mile 7 to a 4:43 in mile 8.

I’m really happy with my run and how steady of a pace I was able to keep. Looking forward to the full results getting posted online so I can see how I fared compared to mountain bikers in the other divisions.

First Ride

I woke up this morning and my entire body was sore from the weekend workouts. Good reason to take a rest day from CrossFit and get out on the bike. The duathlon is less than 2 weeks away so I needed to switch the pedals, fill the tires, and grease everything up at some point anyway. My plan was to go for a slow ride over an hour. Turns out it was hella windy and I hate running or riding in the wind, so I tried to keep a good cadence going and shortened the duration. I rode 8.88 miles in 42:07. My legs felt good, but my ass was getting sore somewhere after half way.