25 KB swings @ 32kg
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
x 5 rounds

25 DB Swings @ 20kg
25 Sit-ups
25 Good mornings @ 20kg
25 Flutter kicks
x 4 rounds (due to time constraint)




Much harder than it looked on paper. The prescribed workout would have sucked and been very slow. Still, I’d kill to have a GHD and am having delusions of constructing one … somehow.

Thoughts on optimality…
The Mighty Maigh said something on her blog the other day that resonated with me for a while. She was talking about being a good human and contributing to the world in a way that gives back, the sentiment is one that I’ve been starting to have about food, fitness and commitment to living and happiness in general, and teaching others, especially the chillin’s how to live… Area under the graph and all that.

So I get to thinking: wow. How interesting that so many friends are at a crossroads in their lives. So many of my friends are making families (via babies or friends), seeking a spiritual home, trying to live.

Is it symptomatic of our age? Is it symptomatic of what’s happening with the economy (and the societal breakdown we’re witnessing in Atlanta)? Is it symptomatic of what’s happening to the environment? Or are we all feeling something deep inside we don’t understand and can’t comprehend that compels us to change before we make ourselves extinct?

There are a good many books out there that say we’re on our way, you know. That if we don’t wake up and evolve (via whatever means it takes), we’re going to wind up imploding on ourselves.

I’m not sure I subscribe to the imploding [world] theory, but I subscribe to this: we all need to change.

Why not? What can it hurt? We owe it to ourselves, the honor of our parents, our chillin’s (iffin’ we’re gonna pop some out) and society in general to step. it. up.

Emphasis mine.


  • Oats w/WPI, almonds, pear [4.5]
  • Small potato (PWO)
  • Coffee
  • Tuna, almonds, peach [2]
  • Omelette, avocado, bacon [~4, low carb]
  • Coffee
  • Almonds, apple

3 Responses to ""

Right on. I feel exactly the same way.

I’m flattered that you read and am happy it impacted you. It’s viral, you know. Just like the ick that’s been keeping you down, our health and happiness can spread if we let it.Hope you get to feeling yourself again soon, and also hope you’re safe and far from the fires…

Far enough to be safe, but not far enough not to know good people in bad situations. Community wide though, there’s some serious stepping up. It <>is<> viral.Thanks for the good vibes.

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February 2009

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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