Archive for Timberwolf

Weekly Summary November 23rd – November 29th

November 23rd – November 29th

So Monday at Timberwolf Crossfit and doing a scaled version of Kalsu at 115lbs. It took me 34:45 to get through it. Whitney was there and finished the L1 workout in around 20 some minutes.

I am leading this out as the most absolute worst crossfit workout to date. I have never been this close to quitting a workout in my life and I doubt I ever will be. Kalsu – Every minute on the minute do 5 burpees and then get 100 thrusters done. I did this scaled down to 115, and it was too much for me. I mean I completed it under the time cap of 40:00, but not without what was probably the most heroic effort to just keep moving I’ve ever done.

At about 15 minutes I really wanted to quit. I was confused why people were getting done with their burpees so much quicker than me, and how I was simply falling so far behind. Turns out the L1 was 3 burpees, I didn’t know that and not knowing that made this harder and even more discourging while I’m doing it.

Timberwolf Crossfit night we did some snatch work and I had some really good ones and then some more awful ones. Something about the snatch lift that when it goes well it just feels so great. But the workout was a 10min AMRAP 1 rope climb – 10 dumbbell snatch(50) 30 double unders.

I actually did OK on this workout even though I was going to take it easy. One of the rounds I got 24 double unders in a row, that was pretty impressive. Felt good to take on a workout at its description. Whitney did the workout with me and the only thing she changed was the double unders to singles. She did well on the ropes.

After class I stuck around to talk with a few people about rope climbs and how they are done etc etc. Made Shane nervous, but it was all pretty safe and calm.

I took this day off all I did was my burpees, and that was a challenge. I am still sore from the destruction that was Monday.

Travel day, on my way to Belize for a vacation. got those stupid burpees done, some in the morning more at the hotel. I think Kristen is going to do them with me while we are on vacation.

I decided to skip going to dinner and go workout instead. I really needed this, as I was feeling sort of sloth like after the travel and the rich foods. I went with the idea of taking it easy and just kind of going at a few lifts and getting my burpees done slowly. I started by doing a little bit of foam rolling, and taking the broom head off and using it for some overhead and stretching. As I got into it and having the gym to myself, my tunes going I kind of created a little workout.

5 Rounds
1 Man-Maker (35lbs)
10 Dumbell Chest Press (50lbs)
10 Burpees (of course)
10 Dips
1 Man-Maker (20lbs)
Rest for the time it takes you to complete the previous round.

So I really got after this doing the rounds anywhere between 2:15 and 3:20. Finished the entire thing in 27:17. I am sure that I will be sore from this tomorrow. My chest was wrecked after this.

Slept in a bit on the day and then decided to go diving in the afternoon. When we got back I didn’t waste much time letting myself get lazy and got Kristen to come workout with me. We didn’t warm up much and just dove into the workout I made up.
10 Rounds
1 Pullup
10 Dumbbell Snatch
1 Pullup
10 Burpees
1 Pullup
10 Situps
Partner workout – Rest while they complete their round.

Kristen and I – 37:50

Anywhere between 1:30 – 2:00 minutes per round it was taking us. Felt pretty good actually. The rest was just long enough for you to start up and get after it again. I was actually more tired after we finished it seemed like then when I was actually working out.

I went out on the deck and did some burpees and watched a movie while I dodged the sun for the day. Later that night I went out to the fitness center and did some mobility for a while, not as focused as I should have been but it was OK.

Weekly Summary
The week was one of my best from a personal standpoint. I really really worked hard on Monday. I wanted to quit so bad, I was uncomfortable, I was struggling, I was failing. But I kept with it, I kept going, I didn’t quit. Sometimes that’s the best achievement. That’s something that I only find when I’m all alone in my head and pushing.

Best part of the week was the fact that even after Monday I got right back and went Tuesday.

I am really bummed out I forgot a lacrosse ball and no one else bought one, but they do have a soft roller and I’ve been getting after it a bit.

My goal last week was to workout on vacation, I did that.
Next week I want to continue that theme and workout, I’d love to make it to the crossfit gym in Belize.

Burpee Update. Days 69-75 were this week. Completed.

Timberwolf 112415

Workout of the Day
10 Min AMRAP
1 Rope Climb
10 Dumbbell Snatch
30 Double Unders

My Score 4Rds +11

Timberwolf 112315

Workout of the Day
EMOM 5 Burpees
100 Thrusters (135)

I did this scaled at 115, took me 34:45

Weekly Summary November 16th – November 22nd

November 16th – November 22nd


I am so sick of being sick. Some very slow burpees.



Went to Timberwolf, I need to workout. It was something awful too. Teams of 3, four minutes max effort. One person Rows, One Person does Burpees and One person rests. I started on the rest as I was kind of social and talking to Carl about Belize. But when this started wow… the amount of mental effort it took me to keep going was something I didn’t know I had in me.  My rows were like 60ish and then 50’s and the burpees were 47, 45, 43. I was so tired. I made little deals of rest with myself during the burpees.  Like get to this number and you can take 5 seconds off. My partners were Erin and Miles. Two people I hadn’t really worked out with much before. Erin was good at burpess, Miles was good at rowing. I was pretty in the middle of both. Between the group we did 904 reps. In my head my goal was 950 with three people. Did not meet that, but thats on me as I didn’t get much more than 320ish myself, so I needed to be stronger.



Timberwolf Crossfit night. This workout looks very doable. 15-12-9 Deadlifts, Hang Power Clean, Shoulder to overhead. 3 minutes Rest then do it 3 times. The weight was 175 for me. I really felt like going after this one RX and Level 2, so I did. The first round was OK at 2:20, I kinda felt like I could see myself hanging out at around 3:00 minutes per round.
Boy was I wrong. The second round the hang power cleans really started to kill me, and actually the shoulder to overhead were getting hard.



Today back at Timberwolf for crossfit.  Tonight’s workout was going to be hard, but doable even in my insane sore condition. All three movements are things I am good at. And honestly if I wanted to sprint through this like a madman I probably could get first place (In level 1)
12 Rounds 5 Strict Pullups, 2 turkish getups, 5 pushups from plates (creates a small deficit) I am not going to hustle through the turkish, its with a dumbbell which I’m not used to and I’m not going to do them wrong or put myself at risk.

I was one of the few people do it RX, I also did pretty well with a time of 20:28. I feel good about it, because I kept moving but didn’t go stupid fast. The pullups were getting to be singles at the end, but the pushups were solid the entire way which was nice.  I am glad I went, I got my burpees done too, but boy am I sore…



I did not do anything today, not even a walk. I am stupid sore and sick of being sick. What a theme this week.



Crossfit today and it was something… 40 Cal Assault Bike buy in then 3 Rounds 10 Burpee Box Jumps (24/20) 20 Goblet Squats, 30 situps. I haven’t been sleeping well and the assault bike destroyed me. Absolutely destroyed me. It wasn’t working for counting so I just got off when Bethany did and I kinda started a bit hot, it was just awful…  

It took me a good minute or two to start up on the burpee box jumps and I really should have stepped the first couple because I almost fell the first four of them. I was tired, and then I started to get dizzy and then I REALLY started to not feel well. I just kept going, kept feeling crappy. I actually finished in 19:50 and then pretty much left the gym.


I went out and played some disc golf and my plan was to go to lifetime later but I ended up doing a little cooking, then watching a little bit of football for the first time and well played some board games. So I didn’t really make it there but i did have a good day!


Weekly Summary

Well I had an OK week considering I hadn’t been feeling well and that I was busy doing some interview stuff and working on getting a Job. I really pushed hard this week on getting to the gym and pushing myself while I was there.

The best part of the week really was how well I pushed through and am starting to get my mind right on the approach to getting to the gym.

So I spent some time this week on mobility, not as much as I wanted and I think this may end up being a constant theme of the week. I need to make this priority and work hard at it.

Last week my goal was to go to the gym 3 times, I did that three days in a row which was pretty awesome especially with a couple of those workouts, I really didn’t want to go. This week my Goal is going to be to workout while on vacation. I am sure that will be the same as my next weeks goal.

Burpee Update.  Days 62-68 were this week. I completed them all. I hate this.

Timberwolf Saturday Workout

Workout of the Day
40 Cal Assault Bike Buy In
3 Rounds
10 Burpee Box Jumps
20 Goblet Squats (32kg)
30 Sit-Ups

My time 19:50

Whitney 17:50

Timberwolf Workout

Workout of the Day
12 Rounds
5 Strict Pullups
2 Turkish Getups
5 Pushups (from plate – small deficit)

Post your scores to the Whiteboard.

Turkish getups were “weird” with a dumbbell.

Timberwolf Workout

Workout of the Day
3 Rounds
15-12-9 @ 175lbs
Hang Power Clean
Shoulder to Overhead

Score is Slowest Round

Post your scores to the Whiteboard.

2:20, 3:50, 4:45

Timberwolf Workout

Workout of the Day
Group Workout
4:00 Each Station (Max Effort)
3 Times at each Station
Rowing (Calories)

My Partners were Erin and Miles

Our Score 904

My Cal rows were 60’s 50’s 50’s

Weekly Summary November 9th – November 15th

November 9th – November 15th


I went and played some disc golf with Whitney and Bolin who is now home! We played Acorn and I started off real bad with a triple bogey by missing putts that I thought were easy so I didn’t take my time and just kept missing, so thats pretty awful. But I did make some decent shots, I did get a birdie on a beautiful shot. Bolin played good, well he always does. Whitney played OK for never playing that course since the redo. Its pretty good, I think they cleared out a bunch of stuff that certainly helps the course play better, I liked it a lot more this time then the previous outing.

As for a workout I went over to Timberwolf to do their Monday challenge and it was a bit of a rough one for me. It had overhead squats which are not my strength. Rowing – also not a strength, and followed up with burpees to a plate also not my strength. It was 21-15-9 for the level 1 which is the one I did because lets be honest level 2 just wasn’t going to happen. It took me 11:46 I think, and I was slow. I couldn’t get the burpees going and I just get myself moving. The overhead squats actually went OK, better than I expected. But I just was not feeling well, I could not keep moving and I showed it in the workout. One that I should do in around 10 minutes, I wasn’t even close to that. Sad night.



I walked to Sunny side with 4 putters and spent a little bit of time just putting at a couple of the baskets. Part of my game that was really bad yesterday so I figured I could spend some time on it. I haven’t been feeling well, haven’t been sleeping well either, so some low impact stuff is on the agenda.

Went to lifetime and got a little workout in, did my burpees and some arms. Got a bunch of curls in and a bit of foam rolling on my legs. I also went swimming and was able to swim 10 laps no stopping, albeit very slow but I did it. Coughing fit a bit after that, but that could be the pool water. Glad I went, I pushed a little harder then I maybe should have but we’ll see.



I’ve been sick all dang day again, I went to lifetime and did a bunch of walking and also got my burpees in.


Being sick finally brought me down for a day, I took a rest day today. Burpees suck, sick burpees are the absolute worst.



Today I was still not feeling well, I had hoped to get out an do some disc golf but I just wasn’t up for it. I did however make it to Lifetime. I did some snatch work for about 25 minutes, then some bench work did some heavier sets of 10 and heavier sets of 5 with some count up and count down. It got pretty rough where I was finishing sets of 10 with 8 reps. I worked up to 275 sets of 5 which went OK actually. Finished burpees as well.



Busy day getting some home improvements done and being sick is still dragging me down. I did get my burpees done.



I got some time to get some disc golf in with Bolin and Whitney. I spent the day cooking and then headed to lifetime. I did work on some front squats, boy those really just wreck my wrists and forearms. Front squats I worked up to a 275 double but dam it hurt. I got through my burpees at a pretty slow rate. Hit the pool for some swimming and my plan was to do 6 laps twice. But I got in a hurry swimming with the robot (cleaner) I just ended up swimming all 12 laps. Spent a few minutes recovering.


Weekly Summary

What a disappointment this week was, I didn’t workout as much or as hard as I wanted to all week. Being sick sucks. I really hope next week gets better.

The best part of my week I guess was my swim on Sunday. I felt pretty good and worked through wanting to quit, being sick and just kept going.

THIS IS STILL TRUE same as last week. Things to improve on for the week are spending time on mobility. I need to really work on some of the things Tony has sent over to me and make it a priority. These are things I can do at home and on vacation for example.

Last week my goal was to hit the pool 3 times, which I was able to do. One of the times was pretty weak but I made up for it with a nice workout on Sunday. This week I just want to focus on getting into the crossfit gym at least 3 times. I need to get done being sick and get back to working out.

Weekly Summary November2nd – November 8th

November 2nd – November 8th


I got a round of disc golf at Hansen before heading over to crossfit. Tonight is the first night of a friendly competition between the gyms at Timberwolf. It is a squat clean and jerk ladder then a 1 mile run. I decided to go at it a level 2 as the level 1 weights are pretty doable for me. Starting at 5 Reps at 155, 4 at 185, 3 at 205, 2 at 225 and 1 at 245. I took too long but I did get through 225. Thats the first time I have ever squat cleaned really anything over 150 may be. So that was pretty awesome. The one mile run I got a sub 9 minute on so that was something I’d never done in a very long time especially after lifting some weights. It was about as perfect as a night for a run I’ve ever experienced.

The energy and the environment with the group at the gym tonight was probably the most fun I’ve had at a crossfit gym. People were hanging out and cheering people on the entire time, what an awesome night!

Oh disc golf I shot a 3 over, My personal best from the blues at Hansen.



DId a round of disc golf at SunnySide, even got Jake out there which was really nice. He took off on a dead sprint chasing a roller into the pond 😀 I shot what was a pretty crappy +3 starting the round off with a bogie and getting my first bogie on hole number 3.

Went to Lifetime and worked on something I am horrible at. Squat Snatch. I also worked on some overhead squats as well. All of it was pretty ugly, other than a few reps here and there that did feel great, it was pretty ugly. I wore my lifting shoes which is something I really should get in the habit of doing especially for anything overhead. I then got a few burpees and some walking in and called it a night.



A night at Timberwolf crossfit for a good workout. We were going to do some push press sets of five. Then a shorter workout 12-9-6 Thrusters, Pullups, pushups. The warmup was really long, we did a bunch of line stuff, a ton of it. While the group went and did a 800M run, I did my timed 50 burpees. My goal from last week was to do it under 3:30, which I was able to get a 3:22.  As for the workout I was able to get a 225 set of 5 and a 3:41 for the workout. I am feeling pretty good about my effort and my work tonight.

After the workout I went for about an hour walk, it was a bit colder than I thought it would be but it was actually kind of nice and relaxing. I hadn’t felt good all day and the workout plus the walk was just what I needed.



Deadlifts at Timberwolf today – How awesome is that. Doing either a 1 rep max or if you aren’t feeling that getting up to moderate 5×5 sets. I  haven’t deadlifted heavy in probably a year, I haven’t been focused on it also thinking I’ll never get past that 500lb mark again its a bit discouraging. But today was going to be different, I went in with a good attitude and just wanted to see how it went. I was getting sets of 5 easy with 405, sets of 3 at 465 and then some singles until I got to 505, which I lifted pretty well. But Then since it was going so good I made some huge jump to 520, which I lifted past my knees twice and then put down. The fun thing was the group was real supportive and awesome so that was nice. I lifted with Adam and Jeff. Whitney also was there cruising through the deads and doing pretty well. She got a 235, and it looked pretty dam good.

Then some Toes to Bar and Handstand pushup max rep attempts. I haven’t been on the wall to do handstand pushups in a very VERY long time. The first set of 9 strict felt pretty dam awesome. But there wasn’t much after that in it for me.  I fell off the wall the other two times losing my balance. The toes to bar I did strict and I was able to get 10+ each of the three sets so that was pretty nice I guess.

Overall a great night at the gym, I am happy I went.


Went to lifetime to get some bench work in. I did 8 10’s sets of 10s down and up taking a break after each set to walk a lap and also to do 5 burpees to get my burpees done for the day. I actually did really well and was able to finish each set pretty easy. So thats 170 reps for bench today, so thats pretty awesome. Weights were 205,185,165,145,125,105,85,65,45. I also took some time to get a few incline presses done, but my arms and chest were feeling it. The walk around the track consisted of swinging my arms until they didn’t hurt as bad anymore.



Made it outside today since it was close to 50 degrees in November I felt it would be a crime to stay inside. I haven’t been feeling all that well so I thought fresh air may do me some good. I went to Sunnyside and played three rounds – all rollercoasters. Rounds I get three birdies – but then a double bogie and then another bogie on a 150ft hole.. Then I miss every birdie putt but get pars and then a couple bogies on holes that should be easy pars.  Just very frustrating.

Got home took a few minutes and got ready for a short run. 1.7 miles in 16:53, so a pretty easy going pace but still got me pretty tired. I am and probably never will be a very strong runner, because mentally I can’t stay in the game with it. But I know how good it is for me to do so I have to get better.



Played two rounds of Disc Golf at Hansen, first round was from the blues and I shot a +6, no birdies but no double bogies so thats good. Second round from the reds I shot a +2 a couple of birdies. But the real issue was the couple of 30ft birdie putts that I missed that rolled away down a hill or oother direction 30+ft. One went so far it ended up costing me a double bogie. It was awful.

I went to lifetime tonight to get some swimming and stretching in. I also go my burpees done while I was there. I swam a few laps and then I also did 5 minutes of treading water, I kinda forgot how hard that is…  But it was nice to get into the water again.


Weekly Summary

Overall another pretty strong week of being active and getting good workouts in. I am plenty sore as I type this Sunday. I also have been feeling a bit sick but I haven’t let it slow me down too much. I made it to crossfit 3x which is my goal. I worked out every single day in some reguard, even got a pretty good bench day on Saturday night when I didn’t want to do anything.

The best part of my week I guess was last Monday, it was really fun to be with the group and to workout with everyone. I was also proud of my ability to squat clean and the weights I put up. I felt good about it and I’m happy with myself. I am also happy I made it outside this week, with the weather and such for November and I feel good about that.

Things to improve on for the week are spending time on mobility. I need to really work on some of the things Tony has sent over to me and make it a priority. These are things I can do at home and on vacation for example.

My goal last week was to do my burpees in 3:30, which I made by a few seconds. This weeks goal is going to be to make it in the pool 3 times this week. I want to swim more and prepare for vacation where we will be diving and in the ocean. I want to make sure I’m feeling comfortable.