I enjoyed my day off. It was beautiful out there. I live in South Carolina and the sun shines far more frequently than it did when I lived in Ohio. Yesterday, it was warm and sunny and I put the top down on the car for my drive home from work. Great way to start my weekend.

I played with all sorts of numbers and got myself upset over the Masters Garage Games again last night. It is inequitable and there is nothing I can do about it. It is already written. I’m unable to do it as written so I don’t get to play. I’m glad I didn’t put it off last year. It is disappointing, but it isn’t the end of the world.

I am a CrossFitter and I go to the box on Thursday and so I was up in the middle of the night to get there. Unfortunately, I was up far earlier than I needed to be. Today is either going to be full of coffee, or a nap, or even possibly both. Maybe I will be able to sleep through the night tonight. I feel like a 3 month old, except that I didn’t wake up anyone else to share my misery.

I understand that people like to do a 3 day/rest/2 day/rest cycle. I don’t know why some don’t do a 2 day/rest/3 day/rest cycle, but that seems to not happen. Thursday is the day they all take off and so it is very light. There were only 4 people at 5 AM and only me at 6 AM. Nothing like a private session.

Kim was coaching and had me do a variety of things which I managed to do okay. Well, the first row was 125 meters and I forgot to stop. I’m not used to that short of a distance. But other than that, I got through the warm-up okay. For the people who are new to exercising because it is a New Year’s Resolution, I would like to point out that most of what I did today as my warm-up would have been really difficult when I first started, unless it would have been impossible. The beginning is the hardest part. If you don’t quit, you don’t have to start all over again.

I was warm, and I had my jacket and long sleeved shirt off. It was no longer ⁰F 75 and sunny this morning but instead was ⁰F 42 and dark. I had to put the top up on the car and put on layers. (I don’t want my northern friends to get too jealous.) But I was ready now.

Today’s WOD as written:
Strict Press

4 rounds for individual time:
10 walking lunges
8 ring push ups
6 parallette pass throughs
4 power cleans (135/95)
rest 1 minute

I didn’t remember what my max on the strict press was and I still don’t. I have it written down somewhere on my phone. I’m eventually going to have to get my phone because I took a picture of my times since I couldn’t remember them. Life for the aged is full of methods for coping. And my phone isn’t with me but I’m going to have to get up and get it and then I will look up the max for this and then I will have to enter it into the middle of my paragraph so I might as well get up now and look at all the numbers. Wasn’t that exciting to read? That’s how my mind was twirling for half the night.

My max is 53#. Today, I worked with a 22# bar and did 22, 27, 32, 37, 42, 47 and still had room so I did a 52 and got it and tried a 57 and couldn’t manage to get it up without cheating. So I hit the number I was hoping for without even knowing it was my max, but I couldn’t manage any more. So, I really have a max.

When I looked at the conditioning part of the day’s work, I figured I would try something a little different for today. I was going to change my weight on power cleans. I have been using the same weight for a long time. It might be time to inch it up some.

I cut back the reps to 8, 6, 4, and 2 and only doing two power cleans with a higher weight seemed safe. Challenging, but not too much. I did regular push-ups and did the parallette pass throughs using 20” boxes. And then I used 52# for the power cleans. I could RX the minute rest.

The first round I could manage without having to stop at all and I got it done in .55 and then I could blissfully rest. But my heart rate was high and I couldn’t get it back down as far as it was when I started. So on the second round, I had to pant just a bit before the pass throughs but still finished in 1.00 even. Then I had an even higher heart rate and managed to get the lunges and push-ups done but had to really rest before the pass throughs and then just powered through the cleans. It took me 1.13 for that one. On the last round, I was beeping by the second push-ups but finished them anyway. Then I had heart rate of 166 and still had stuff to do. I got it down to 160 and figured I would just beep my way through the rest of it. Last round took 1.12.

I’m glad I lowered the reps and I’m glad I increased the weight. I think it made the overall work just right for an old fart.

My goal for the rest of the day is to stay awake, unless I decide I really need a nap.




I go to the box on Mondays, but I didn’t go yesterday. This was the first time I just skipped class. I have missed when I was ill, injured, or out of the country but yesterday, I couldn’t get there because my car’s battery died. I could have taken the new car but for over 30 years now, I have parked on the left side of the garage. I have been driving a teeny, tiny car for the last few years. I couldn’t back the new, full sized (HUGE) car out of the wrong side of the garage without risking taking off the side mirror or possibly the paint. It wasn’t worth it. I could only go three times this week and so I altered my schedule.

That meant I had to go to the box today. I had wanted to sleep in today because it is my birthday. But instead, my fat ass was up in the middle of the night and when I looked – it was a partner WOD to boot. Great. Just great. But since I was awake, I went.

When I got there, Clint who is visiting from Alabama was there and so was Jackson. Kim was coaching today. That was it. Kim asked me if I wanted to work alone or with the guys. I said I would wait a few minutes and see if someone else showed up. It is my lucky day. Molly arrived.

We warmed up with a variety of different things and then did a bunch of other things and then did more things and finally we were declared warm.

Today’s WOD as written:
Pendlay Row / Floor Press
5 – 5 – 5 – 5 – 5
(for total reps)
1 minute on / 1 minute off
over the bar wall balls (20/14) 10
alternating shuttle runs
b2b med ball pass (40/25) [these are slam ball weights]
crab walk wheel barrows bear crawl
alternating parallette passes
alternating double unders single unders

I did not see that floor press part to this when I looked this morning. I’m going to have to put on my glasses when I try to read this stuff because I keep missing parts. I recognized the partner WOD. This is the one Sarah Ann and I did together not too long ago.

My press movements are all much weaker than my pulling movements so this meant my weights I had planned to do weren’t going to work. My Pendlay row weight is about 25# higher than my floor press weight. And I’ve already trapped myself by dropping bar on me for the floor press.

I stuck with just 22-27-32-37-42 for the weights because that’s about where I failed with a one rep on the floor press. I got all five at that weight and I’m not sure I could have managed five at any higher weight.

Clint had never been to an actually CrossFit class. He has only gone to open gym. When we were warming up for the row/presses, we also did some weighted good mornings. He hadn’t ever done these. He said “this” was tight pointing to his quads and didn’t even know what “this” was. He goes to open gym and does WODs as written, but doesn’t have enough knowledge about mobilizing or even proper form. He had never done a Pendlay row, either.

Molly is quite young and strong. I am not. But we had to figure out a way to work together which meant she had to either do my lower stuff or go it alone. This is the problem with the whole “No child left behind” theory. She had to go slow enough for me to not be left behind.

We had to use a 10# med ball for me to get through the wall balls. I was at 166 for a heart rate at the end but we did get 25 of the damn things in. I needed the minute of rest.

I don’t run very fast and there is truly nothing I can do about it. Molly went first and so she was able to get a last one in before time ran out. Our score for this round was 7.

I don’t remember this being that difficult last time except that we forgot to count. We got a lot more reps in and I believe we were using a med ball, but today we were really using the 25# slam ball. It was not only heavier, it was smaller so passing it around was more difficult. We managed 16 full passes.

The bear crawl was subbed out for the wheel barrow things because that is something I wasn’t comfortable with. Apparently Clint wasn’t either because the guys did bear crawls, too. Molly was able to finish an extra trip down the mat as time was called and we had a score of 5.

Molly and Jackson used parallettes. Clint and I used 20” boxes. Clint had never done these things. He has been doing this for two years, just like me. He was probably in his 20s, unlike me. I was having an easier time with this since I’ve done them enough to know how to swing my fat ass back and forth. It was amazing. Molly and I got 27 done. I was pooped and needed the rest, which didn’t seem so critical for the kids. I think I may have been older than the other three people there combined.

But I did catch my breath and Molly went first on the jumps. I told her I would take over at thirty seconds. She missed a couple jumps which lowered her count. I began and this is one thing I can do. I jumped. And during the last 5 seconds, I jumped faster. Molly had 50 and I got 72. Our total score for this was 202.

If I could look at the WOD the night before and still sleep, I could see what I did the last time I did whatever the moves are. I would have found that I managed the floor press at 47#, but only to four reps. I would have seen that Sarah Ann and I used a 14# med ball on the back to back passes and had a score of 209.

I write this so I can keep track of what I’ve done and then I’m too stupid to look it up and see what I should do now to improve. But if I look ahead, I can’t sleep worrying about how awful I’m going to be in the morning. I really need to find a way to trust myself to get the work done. I always have; no one has ever told me I can’t come back. And I’m doing a lot more now than when I began.

Life frightens me. You would think that by this time, I would have figured out how to manage the fright. Maybe that should be my goal for the coming year. Be brave. I’m so good at being the Cowardly Lion that it will be a stretch.


My great niece was THRILLED with snow yesterday. She has been wanting to build a snowman since July and the opportunity was not presented. But yesterday morning, she woke up to enough snow that her Nana had a snow day and didn’t have to teach school. So Lily got to build a snowman. The picture of the excited toddler and her snowman made my whole day.

I got a little southern on my northern friends and mentioned that I was debating whether or not to wear a jacket to work since it was 67⁰ out there. They were not amused. Later in the day, we were under a tornado watch, so I let them know what my boasting got me. The temps are dropping over the next couple days even this far south. I looked last night and there were freeze warnings for overnight.

The warnings were scary but it was 39⁰ when I left the house this morning. The temperature right now is 34⁰. It’s very cold for being in the South. It was so cold this morning, Charlie actually had on a sweatshirt and long pants when he arrived. Todd, Jackson, Sarah Ann, and I made up the rest of the 6 AM class. There were only four at the 5 AM class and they were just beginning the conditioning at about 5.55 which meant they were running late. But it did mean I could find out what the hell over the bar wall balls were. More to come.

500m row
inchworm with a push-up for the length of the mat

ring rows
ring dips
dislocates and passthroughs

We were declared warm after this and began with the day’s work.

Today’s WOD as written:
Pendlay Row / Floor Press
5 – 5 – 5 – 5 – 5
(for total reps)

1 minute on / 1 minute off
over the bar wall balls (20/14)
alternating shuttle runs
b2b med ball pass (40/25)
crab walk wheel barrows
alternating parallette passes
alternating double unders

I have done enough Pendlay rows that I actually remembered what they were when I looked at this. I remembered getting trapped under the bar on the floor press, but I couldn’t remember what weight. If I had enough stamina to look at this the night before, I could have looked that information up, but since it makes me not sleep, I only look in the morning and then there is no time to look up the information.

We did them floor press, then Pendlay row, then floor press, etc. I began with 32# on the bar and could manage okay for both moves. Then I went to 37# and it was okay. Then I got to 42# and wasn’t sure if this is where I failed at the floor push press but I managed them. Then I got to 47# and could only do 4 but I set the bar on the ground lower than my boobs so I could roll it down and get out from under it. On the last round, I tried the same weight again to see if I could get all five, and I did! Then I added more and 52# for the Pendlay rows and did fine with that weight.

Since there were five of us, there were a few ways to manage this partner WOD. We could do boys and girls or we could do high school kids and old farts or we could have two sets of two and someone working alone. We ended up with boys and girls. There were modifications made for the injured guy and they figured out how to manage this for them.

I was working with a high school kid. Poor child having to put up with the old fart. But this type of WOD isn’t quite as bad as many others since I get to rest after a burst of killing myself.

The over the bar wall balls entailed each partner throwing the ball over the bars we use for pull-ups. The 5 AM class was going over the high bars. As a master level athlete, I’m supposed to use a 10# ball to an 8’ mark. A 14 pound ball to a higher mark was pretty much out of my league. Sarah Ann is a new member and some of the things we did today were her first experience with the move. So she was okay with using a 10# ball over the shorter cross section of the bars.

I wasn’t sure how this was going to work because wall balls just kill my heart rate stuff. But I managed to get the whole minute in and only beeped at the very end. I am somewhat ashamed to admit that on throw nine over the bar, it hit the bar and came back to me and without thinking, “Fuck” came out of my mouth. And then I realized I was playing with a kid. Just shit. I apologized, she laughed. Dear Lord. I need to be more careful.

Kim said if I was too tired on the shuttle runs, Sarah Ann could have two trips while I rested, but the rest while she ran was enough and I could hold up my end on this part, too. No swearing involved.

We used a 14# med ball for the passes which were done seated, which was far more difficult than when we did these standing. I thought Sarah Ann was counting, since she started out counting, but then she stopped somewhere along the way. I think we were passing the ball once per second and may have stumbled some on this, but certainly not too much. A full circle was a rep and so we probably did closer to 27 but only counted the minute for 17 since we were stupid.

The wheel barrows were beyond me and so we bear crawled the mat. I hate this as a warm-up and it takes a long time. I was really surprised how fast I can do this if given the proper incentive.

I used a couple 20” boxes and Sarah Ann used the parallettes for the pass throughs. I managed to keep up with my end of the deal on this one, too.

Neither of us could do double unders and so were just doing single unders. Sarah Ann went first and jumped for 30 seconds and then I finished. The idea was to go to failure or until tired and let your partner work. This worked for us.

I was beeping by the end of many of the moves, but could recover in the minute off. I never had to stop while we were supposed to be working. Our score was 209.

After everyone left, I did some banded pull-ups and then did a couple sets of negatives. And then it was time to come home and get breakfast. I felt good about today’s work. I had to scale stuff, but I never had to stop and just pant and be old.