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I thought this was a great pic to start off today. That’s a Dream Team of KidFit coaches, if I ever saw one. Photo Cred: Josh Wilson Photography

Guess what y’all? We got a closing date. Less than two weeks away. We really thought it would be sooner, but at least now, we have an official date, and all our friends won’t think we’re lying about moving.

So, this is pretty cool. My gym is now offering personal training. I mean, it kinda always has, but it was promoted a lot more this past week. I’m excited about it because I want to see people set goals, and ultimately get better at whatever it is they do in life. I posted about it Wednesday evening, and I was blown away by the amount of support. So, thanks to everyone who said nice, affirming things, and even shared it on facebook, insta, and twitter, even though I didn’t even ask anyone to. That means a lot, and makes me even more excited to work hard so that I can help people meet their goals, look great, feel great, and ultimately get better.

But man, that SuperBowl food got me this past Sunday. I went in. Hard. And I felt it all week. I got a short, brutal stomach bug yesterday though, so I think that got rid of the last of it. But that just goes to show how eating crap like that (in very large amounts) makes me feel shatty. And no one needs to feel that way.

Moving on to Workouts. I actually didn’t do a lot of extra things this week. I could barely keep up with what was programed. We’ve been going through some great workouts though. You can access them and see all of the wellness, fitness, and athlete versions here.

Saturday: Our Saturday workouts are always so much fun, but this particular Saturday was really great. We had like 60 people there. Saturdays are free for anyone, which is rare these days. I love it the most though because entire families come in. They bring their kids and their friends. There are people everywhere. The workouts aren’t as technical. Anyway, here’s what we did:

“10 Yard Fight” – By N8 Thomason
1st Quarter
6 min AMRAP

10 Power Cleans (HS: 75/55, C: 95/65, or P: 155/105
Run (HS: 100m Run, C: 200m Run, P: 200m Sandbag Run)
2nd Quarter
6 min AMRAP

10 Push ups (HS: CTD, C: HRPU, P: HSPU)
Run (HS: 100m Run, C: 200m Run, P: 200m Sandbag Run)
Halftime – Rest 3 min
3rd Quarter
6 min AMRAP

10 Situps (HS: Abmat, C: Weighted MB Abamt, P: GHDSU)
Run (HS: 100m Run, C: 200m Run, P: 200m Sandbag Run)
4th Quarter
6 min AMRAP

10 Pull ups (HS: Ring Rows, C: Regular, P: CTB)
Run (HS: 100m Run, C: 200m Run, P: 200m Sandbag Run)
HS – High School, C – Collegiate, P – Professional

I did Professional, but I didn’t really count my reps. 

Then: I did 5 rounds Not for Time:

20 cal row

15 Kettlebell Swings at 35 lb.

7 HSPU w/ 45# plates.

Goal was to work on deficit HSPU


Sunday: I went into the gym to try out a workout I made for our Bootcamp Unloaded Class. All you need is a sandbag and a box to step up on. I was going to get a pic last night, but then I threw up. Maybe next week.

I then did the CrossFit Main Site Workout:

500 meter row

50 GHD situps

1,000 meter row

30 GHD situps

2,000 meter row

20 GHD situps

I did it in 18:26



Athlete: Conditioning
For Time – 12 min cap
Front Squats 205/145
30 Double Unders

I did it in 8:52


Athlete: Intervals
EMOM x 16 – 8 sets
Odd: 1 Squat Snatch – build based on feel
Even: 10 OTB Burpees

I built up to 130#. 

Here is me trying 135#, but it’s like a little ninja comes out of nowhere and kicks me back. I’ve come a long way in technique, but as you can see, I have a long way to go in the 2nd pull (and everything else, really).



Athlete: Conditioning
For Time – no cap
70 Calorie Row
60 SDHP 145/100
50 KBS 70/53
40 CTB Pull ups
20 Shoulder to Overhead 145/100
10 Muscle ups

I finished in 26:30 – I actually finished everything but muscle ups in just over 18 minutes, but it then took me 8 minutes to do 10 muscle ups. Turns out, they’re a lot harder at the end of a workout when you’ve already done a lot of pulling.


For as long as possible
8 Unbroken TnG Power Snatch 75/55
-add 20/10 pounds per round, and rest as needed between efforts

I took my time with this, made it to 105 lb, and did 10 ring dips in between each set. 



Athlete: Conditioning
3 Rounds
15 Calorie Assault
15 Box Jumps 24/20
10 Calorie Assault
10 Box Jumps
5 Calorie Assault
5 Box Jumps
Rest 2 min in between rounds

I finished right under 15 min. ( I don’t usually keep track of times on Wednesdays because they are active recovery days)


Athlete: Interval
EMOM x 15 – 5 sets
Min 1: 5 Shin Hops + High Jump
Min 2: 12-20 Hip Ext
Min 3: 5-10 Seated Hoglines

Later on, I thought “hmm, maybe I’ll do some wallballs” so I did the Benchmark “Karen” – 150 wallballs for time. I told myself I could do 150 unbroken, but I think I dropped the ball around 60. Whoops.

I did it in 5:20 – not a PR.



Athlete: Conditioning
10 min AMRAP
30 Clean and Jerk 75/45
30 C&J 135/75
30 C&J 165/100
ME C&J 210/120

I got 105 reps. 


Athlete: Conditioning
12 Double KB Deadlifts 70/53
100 ft. KB Farmer Carry

Then my friend Jackie came to visit us at CFEC. She’s way stronger than I am, and she can do cool things like walk on her hands. Anyway, we did a workout that we’re doing for a competition next weekend

10 Min AMRAP

9 Toes To Bar

7 Deadlifts (75#)

5 Power Snatches (75#)

Each partner completes an entire round. Partners alternate rounds.

I think we made it through 14 rounds(I think) + she did 2 reps in the 15th round.


Friday: Ok, so I reaaalllllyy (whiny voice) wanted to do this workout, but my body hates me today from the virus that attacked me yesterday. Oh well. Hope to make it up one day soon.

Athlete: Triple Shot
don’t mind the 10 min cap if you can keep going, otherwise, you’ll be done in either 4 or 8 minutes
4 min AMRAP
15 Thrusters 100/65
15 CTB Pull ups

-if 90 reps (3 rounds) are completed in under 4 min, time extends to 8 min
-if 180 reps (6 rounds) are completed in under 8 min, time extends to 12 min
-if 270 reps (9 rounds) are completed in under 12 min, time extends to 16 min

7 minutes
Back Squat – find a heavy single – out of the rack…go get a PR!

3 Rounds
2 min AMRAP
10 Wall Balls 30/20 @ 10′
5 Bar Muscle ups – Congrats Josh Pritchett, for getting your first bar muscle up tonight…now go do lots more.
Rest 1 min


Ok, well with that, y’all have a great weekend! Happy Valentines Day. Do something fun with your lovers. Speaking of lovers, here is my man, Dan, looking really strong. Photo cred: Josh Wilson Photography

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