NoVa Open Week 2b – Wednesday


Scared Shitless – How I (Mostly) Learned to Love Being Afraid of Pretty Much Everything – Merlin Mann

“They Can’t Eat You” – Bob Parsons,

Why you’re disabled, and what to do about it. – Johnny B. Truant

Accepting False Limits – Seth Godin

“Body transformation becomes a proxy for life transformation – but body transformation IS also life transformation.” – Krista Scott-Dixon
And they were kind enough to feature me on the Potomac CrossFit site this morning. It almost looks like I know what I am doing. Almost.


10 minutes on minute
3 hang squat snatch 35#
3 dive-bomber pushups
3 toes to bar

Missed 1 round, minutes 9 and 10 – did 2 each

Push Press
35(5) – 65(5) – 75(5) – 75(5) – 80(5 – slight jerk on 5th rep. Otherwise solid.)

AMRAP 10 minutes
10 power snatch at 55#
20 box jumps – 20″ box + 45# plate – about 24″
4 rounds + 10 power snatch
Chose the higher box today so that I am confident I won’t eat flooring during NoVa Open WOD #2.
AMRAP 15 minutes
9 deadlifts at 100#
12 games-standard pushups (hands up, chest down, NO WORMING)
15 20″ box jumps

Again – the WOD is something I can do, albeit slowly…..
Since the firebreathers got 11 rounds in 15 minutes, I figure I can realistically attain 5. Because I am the slowest box jumper ever at any height.
Sleep: 11:00pm – 5:00am. Late night last night. Sleep was solid
Stress: Medium. Busy, lots of people needing stuff. Productive, lots of outstanding odds and ends completed.
Fish Oil: 4 caps

Breakfast: coconut water, chai tea with milk and honey, smoked trout, one of those Kind fruit and nut bars.

Lunch: baby carrots, water, hot and sour soup, seaweed salad

Dinner: flank steak with bell pepper, onion, scallion and corn tortillas and Penzey’s Bold Taco Seasoning. Red wine.

Feeling introspective. Catching up on reading (hence all the links)


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