Archive for Lifting

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.

Weekly Summary October 26th – November 1st

October 26th – November 1st


I went to crossfit for what was to be a really difficult and painfully shitty workout.

L1 – 40-30-20-10 Cal (Row, Bike, Skierg) – KB Swing (24/16) – Burpee

L2 – 50-40-30-20-10 Cal (Row, Bike, Skierg) – KB swing (32/24) – Burpee

I finished the workout in 24:53. It was pretty awful the whole time but the 30 burpees and through the 20’s was the absolute worst part. I did well on the Kettlebell, I was able to do sets of 20 each time. Kettlebell is an OK movement for me. I was slow on the row, I was slower on the burpees.

After that I went and played a couple rounds of Disc Golf getting my 10k Steps in. I played Sunnyside and Shot a 0 and a -1, my personal best. Met a couple nice guys too, it was a fun evening.


Lifetime for a workout, I ended up working arms. First time in a very VERY long time. Probably since before I started crossfit, so like 2 years. It was awesome, its been so very long. I forget how much you can miss something.

I started out with straight bar curls, 60lbs for 16 reps and it was an eye opener on just how much it hurts. I did 60 reps with that bar. Went on to do my burpees 42 today. Then on to skull crushers 55lbs for 25 reps. I did 60 reps total with the skull crushers working in some standing bicep straight curls and then to some dumbell tri extensions finishing up the 100 reps on the machine and the rope.

My arms felt insanely tired and super tight after this workout. Pretty fun. Called Jake to tell him about it, but he didn’t answer.


Crossfit workout was a fun one. Bench press 6×6 deadlift 6×6 and then 50 cals on the assault bike. Obviously most excited for the bench. But my recent work and lifting were going to make this pretty rough. I got into it and quickly realized my 260ish was a dream, I wasn’t feeling like I would get there. So I went on the bench with 245 and did my sets there. By the 4th set I was feeling really good and probably could have gone up, but wanting to keep with the True measurement of 6×6 I did them all there.

Deadlifts I was feeling pretty good, I ended up doing sets of 365, which was pretty dam tough and a few reps towards the end were pretty ugly, I had a tough time pulling my shoulders back as I got tired. It was pretty fun watching the sweat fly out as I busted through these reps.

The Bike well, that thing is awful. I decided I’d stay around 55 watts or whatever that measurement is. I wanted to get under 4:00, and I thought 55-60 would get me there. I was a bit slow on that and really had to push hard to get at that 3:59 mark…. like a dead on sprint to the finish. My legs didn’t really want to work after that.

Getting out of the gym I was going to meet Kuk, and I was covered in sweat. I decided with the sleet snow crap it would feel good to not wear my shirt and cool down. Some people thought that was a bit insane… and then when we left after I’d cooled down I certainly think they may have been right it was freezing!


I am feeling a bit sore, my biceps are feeling like they are tearing away from the bone.  I went to Timberwolf to do a partner workout. I ended up working out with Whitney and Adam. We did some Kettlebell front rack carry, wall sits while the other carried. Toes to Bar and then more walks, Calorie Row, More carries, and then some Kettlebell carries. It was a pretty fun workout overall. I went pretty good at the workout the wall sits were probably the most difficult, or maybe the toes to bar and I was very slow at it.


Today was a good day. If I could put soreness on a level of like 1-10, I’d be a solid 10. I went to Timberwolf open gym to just kind of do something active and get a little sweat in. I also wanted to get a round of disc golf in, which I did. I played horrible, shooting a +8 at Hansen.

Got to timberwolf and I chatted with Daniel and Tony for a bit. They decided to do some insane burpee and calorie on assault bike thing. I decided instead of the workout I’d do some rowing. In my head it started as just a bit of rowing as I started looking at the workouts on the machine I decided I’d do a 5,000M row. I did really well on that, My goal was under 30 minutes, and I finished it in 22:23.

Then I decided for some reason I’d do the workout too. I’m not sure how I came to this conclusion or why, but I wanted to and I felt up to it. It was a bunch of bear complexes. A movement that I actually sort of like. I was going to do Level 1 I decided at the last minute to do Level 2. Starting weight of 95, going up 20lbs or so each round for 31 minutes. I actually made it pretty far in, got to 195, successfully doing one complex. I’ve done up to 225 for one round before, and that was the top of the rounds, I didn’t have it in me to get that far. I was too tired.


Friday I was out late and couldn’t wake up for the Crossfit Workout on Saturday Morning, I kind of bummed around all day and then headed to Lifetime. I wanted to lift my back, I also wanted to sit in the hot tub a bit and become less sore!

I got to lifetime and hit up the lat pull machine, I worked up to some heavier sets of 10’s. I did 100 reps on this machine alone. I also did some assisted pullups for sets of 10’s. But its so much different when its this straight up, so I had a lot more difficulty than I thought I would have. I did 3 sets of 10. Then I worked on some bent over rows. Got through my burpees too.


I went to lifetime a new club I haven’t been to. I toured it a bit and then got into a little workout. 5 Rounds 200M row, 20 med ball twists, 10 burpees and then a 50 pushup buy out. This took me about 16:30 to complete. It was actually kind of difficult to get through, and the hardest part was the med ball twists that’s for sure.

Spent the day getting a bunch of cooking done, and then also some disc golf. We got a ton of food made and ready for the week and I played better than I had earlier in the week so thats a good thing.


Weekly Summary

Overall I felt I had a really good week. I did some sort of activity every single day, either Lifetime or Timberwolf, so thats a really good step in the right direction. Lifting weights again has been fun, thats a good step for me. This week is one I haven’t had in years, and two workouts in one day was something I haven’t ever really done.

Best part of the week was working out every day. Worst part of the week was the fact that I didn’t eat as well as I should have on a few of the days, but that will be fixed this week. I picked up a bunch of beef (1/4 cow) as well, setting myself up to eat better.

I am proud of myself for this week and what I accomplished. I am still in the burpee challenge. With 40-47 completed this week. I timed my 40 and did it in 2:35. I’m hoping to keep my 50 time under 3:30.  So I guess that’s a good goal for next week.

2014 – Workout #31

I wanted to get some lifting in and no one wanted to hit up SISU, so I went to lifetime.

I started out doing some back squats I worked my way up starting with the bar doing a 2 – 3 second pause on tension at the bottom.  I got up to around 275 and I stopped the pause and was working explosive from the bottom up.  I went all the way to 365 did a great rep went at 365 again and did just an OK rep.  Decided to stop.

I wanted to play around with heavy bear complex movements. I wanted to get a heavy set or two on this.  I started at 95 and did around 6, it felt light as feather to be honest!  I did another set of 4.  I went to 135 and did three or four I think. Then I just started two reping up and up.  155, 165, 185, 195 2rep then one rep of 205 and one rep of 225!  felt great.  I was really feeling great on the squat clean I was starting out with.

For those who may be reading this the bear complex is one movement of a power clean front squat push press back squat push press no letting go of the bar.

Ended the night with 50 sit-ups.

2014 – Workout #28

Lifting with Whitney and Jake on a Sunday.

Jake and I did some pretty good work on the bench.  Getting some heavy high rep sets and then a couple one reps that went pretty good.  Did some nice dead stop work even at 255.


Clean and jerk was a bit different story.  I started off feeling pretty good. Some some fives, getting some split jerk in there, some push press all those working out great.  Then it got at the 225 clean and I struggled with it.  I need to work on it.


Failed at 245.  Jake of course makes it look easy at 245.

2014 – Workout #21

Going to do some bench with Jake. I’m not feeling much like it but sometimes when it feels like everything is all wrong all I want to do is forget it all the gym helps.  And for some reason (I doubt I am alone) but lifting helps me.  Doing something that you didn’t seem possible helps you forget those things that happened to you that you also didn’t think would be possible.

If you have ever wanted to run away from it all and just leave everything behind, there is no closer feeling for me then crossfit. When you have left it all on that dirty mat in a sweaty pile of exhaustion. When you are going to lift something heavy over your head, off the ground or do some insane workout scheme your brain forgets it all. There is no closer feeling of leaving it all.

You see thats what the gym is for me from time to time, its the place where I can be myself.  Its a sanctuary, I know it sounds stupid but its true. After workouts where I’m too exhausted to move I stare at the ceiling sweat pooled in my eyes, little stars around the lights music blaring heart pounding even louder, thats as close to away from it all I can get.

Today wasn’t perfect, I wasn’t completely focused.  I was actually mad, and I took it out on the bench, each rep. I’d breath in and push that rage out and it helped. And of course how can you be upset when you are around Jake, one of the best people I’ve ever met.

135 x 20ish
155 x 18
185 x12
225 x 8
255 x 6
265 x 6
275 x 4
305 x 1
315 x 1
325 x 1


I worked on some from rest pushes all the way up to 255 or 225 I can’t remember.  These have to be worked in, they are awesome.

My one rep I felt pretty good about, I really need to keep working at these if I’m going to get better.  Jake got a 335×1 hes building past me,  I need to fix the diet and get better at taking protein after a workout.  Just need to get it back.

2014 – Workout #19

Friday night and I thought I would work on some deadlifts.  I haven’t done anything heavy in about two months. I’m quite worried I’ve lost all progress. Especially after last week’s back squat bs…

I was just going to find a good 3 rep max and do a lot of sets and reps.

My reps looked something like this:

135×16 or 20 maybe.

So I got lots of good reps in, not all great reps but it felt pretty good and I’m happy with the amount of sets / reps. I wasn’t happy to see that 455 feel so heavy, and I had to really work hard at it.

2014 – Workout #15

Today I decided I wanted to work on power cleans.  Jake was supposed to be there today but that didn’t work out as he was sick.  So I started in with some bar to get a feeling.  I did a few hanging cleans, then tried a couple squat cleans those didn’t feel great.  But the power cleans did.

I started doing a lot of reps, doing 135 15-20 times.  Each time felt better then the previous one.  Moving to 155 doing sets of 12.  Moving to 165, set of 8 or so.  185 sets of 5, did a few of these.  205 doing sets of 3,  215 sets of three… All of them are feeling great.

Then I had to judge a couple folks for the open, 24 minutes later I go back to my attempts at 235, and I’m missing it. try my high shrugs and getting a feel for it… not working.  I get pissed… enough to kick the weights.  I was really feeling good but that delay hurt me.  And mentally I was not pleased.


2014 – Workout #14

Spent some time Friday night trying to get back to some lifting heaving.  Ross and I started in trying to do some back squats.  I knew going into this it would be a bit touchy, and I may not go too heavy.  But I had been feeling better and have been working out so I thought it would be OK.

First sets of 135 I felt a bit sore on the bottom to the push up part.  You know like the important part of the lift…  But I did two sets of around 12-18 and was OK.  Put 185 on there I did a couple sets and it was a bit harder…  I put on 225 and then did say maybe 5 and I could tell it was hurting, enough for me to toss in the towel.  Well i had to judge someone and then I was cold and there was no coming back.

All in all I felt pretty discouraged over this, but I just shouldn’t.  I need to do what i can do push where I know I can and not hurt or aggravate myself.  So its nice to feel some weight on my back again while I squat and it will be nicer when its 450!


2014 – Workout #10

Jake and I decided to hit up some lifting before cleaning the gym.

Its Jakes birthday so you know hes going to have a great day!

We started on the bench completing some pretty good sets

20@ 135
16@ 135
12@ 185
8@ 225
6@ 255
4@ 285
4@ 285
4@ 285

Moved on to the strict press this was gonna be fun

4@ 135 – why is this so heavy?  Took a minute to rest some.
12@ 135 – few ugly ones
8@ 155
3@ 185
3@ 185
2@ 205
Fail @ 215

Then we piled on 15’s on each side starting at 165
EMOM max effort strict, then push press till fail.  Take a plate off after each set.


Then some straight bar curls… jake is much stronger then me at these.  Guess we have to work them into a wod.