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 #4

Things aren’t always good in the gym. Some days just don’t go well – weights win, gravity prevails, pavement sticks to your feet, etc etc.

My Score 114 (3 Rounds + 4 Lunges)

2014 – Workout #3

Butt Camp Saturday Morning – A beautiful Day!

Well If you read my last two workouts you know this No workouts for a very long time + those workouts = I Can barely walk.

So when reading workout, I really thought it was going to be impossible.

My team was Tyler and Mike.  Tyler didn’t even bother tying his shoes for this, serious business folks 😉





Someone recently asked me why I volunteer at all these different crossfit events. Why do I spend my own money, my own time, give up sleep, etc., etc., etc. “just” to volunteer? I’ve been able to contribute to a lot of events lately—some small, some big.

I mean, I get it.  I don’t look like a crossfitter. I am far from “fit.” I don’t dress up in all the colorful crossfit gear that others do. I don’t get caught up in the gimmicky parts of this thing we call crossfit. You won’t see me on the lens end of the camera, or in any video, and I get it. I see it in the eyes of a lot of people that meet me, some even outwardly ask me, “What is it that you actually do?”

But the thing is, I’m good at these events. I have a knack for it, in fact. I work really well under pressure, and I can have fun and make people relax in some of the tensest situations. I can stay focused no matter what, and I can also multi-task with the best of them. I also have the great ability to talk to anyone at any level and feel comfortable doing so. I don’t see titles, fame, or other things that hold up doing the right thing. Other crap takes a back seat, there is an issue and I am going to solve it. I also seem to find the right people to make sure I get the best answer. Simply put, I don’t care about your title—I care about you, and I care about my team, and I care about the event.

I have this unique ability to see everything—I see all the trees in the forest. Hell, I see all the branches and leaves on those trees and the bark on them, too. The grass below, flowers and you know what I feel the wind blowing through that forest.  Simply put, I see the forest. When something isn’t right I noticed it a long time ago. I am also quite good at asking questions.

I always find a way to insert a helpful go-get-after-it attitude, doesn’t matter the task—and I’ve done them all—Chicago double parked to buy a case a beer, California climbed up on a tower holding on with one hand trying to work with the other. Sartell carrying weights, or St. Cloud looking at an empty stadium, being the last one in the place with Kristen as we sort out how are we even going to get <insert problem 1 of 1000> solved. Or how about the kid that got tased at MDM?

I’ll tie it all back, I promise. I volunteer because I love the community that crossfit creates. I do it because I want to give back to something that has given me so much. I don’t know what my life would be if I hadn’t found crossfit, if I just hadn’t walked in through the door that was propped open with sledge hammer. Maybe I’d never have realized my potential to lift heavy things over my head. Or maybe I’d never be so comfortable being uncomfortable. I never would have had the confidence to put something like this on the internet.

Another great thing about these events is that it creates publicity about crossfit. It creates some traffic to some crossfit gyms. If a few people see the Granite Games and they think “I can do that!” and they go visit a gym, how awesome is that? If they see something on ESPN or a stream, and it makes them get moving and visit a gym its worth it. Or maybe they they see a kipping pull-up and say “thats lame, I can do better!” and that gets them moving thats OK too.

I would certainly have never met some of the great people that I have. I would have never met some of the most hardworking and genuine people I get to work with, some of whom I even call friends. I have also met some amazing people who can do things that I wouldn’t have thought possible. And some of them are actually really nice—you know who you are. The what-is-possible bar has moved because of these people, and it has changed the way I think.

So I’ll take my behind-the-scenes jobs, I’ll hide out in the crowd when I want to watch an event that has one of my favorites in it. I’ll take my spreadsheets and my spot behind my laptop and be really happy knowing that I am making a difference . . . just not one anyone ever sees.


2014- Workout #44

This was a fun workout with my buddy Jake 🙂

2014- Workout #40 some

Did a quick workout after mowing the lawn.

Workout of the Day
50 Pull-Ups
50 Burpees
50 Squats

I did the first 10 pullups and then 10 burpees after that I did 5 and 5.  After that I decided I should get the legs going a bit and did 50 squats.

2014- Workout #42

This could be a really fun workout if we could get it sorted out on how to do it correctly. Then jake and I get after some bench press. What a fun day!

Workout of the Day
30 AMFAP (as many flips as possible)

Tire Flips
Sled push 100lbs
Sled pull 100lbs
Barbell carry 90lbs
Bench press

My team: Whitney, Jake, Tyler, Serin

No score taken because it was a cluster.



2014 – Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!


Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo!  But thats oK we jsut did a few extra.  The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently.  I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it..  I just couldn’t get them done.

Even the pushups got hard….  But in the end I got em all done!