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Dan logged 2027 miles.

Last workout about 2 years ago. Help get them back on track!

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Entries

  1. FIT
    great Crossfit: 4 x 3 back squats 01:00

    Family WOD at CFP.

    Warmup:
    500m row @ -22 spm; dynamic flow warmup; 2 rounds of 8 wall squats, pushups, situps, supermans, chinups, ring dips.

    Wall squats still stink. Did chinups unassisted -- a... read more

  2. FIT
    great Lifting: 5/3/1 w2d1 01:10

    Continuing the 5/3/1 program in the garage.

    Warmup:
    4 min jump rope & DU practice; various resistance band stretches & pulls.

    PRESS:
    Warmup sets: 5 x 35#, 5 x 40#, 3 x 45#
    Working sets: 3... read more

  3. FIT
    great Crossfit: 5 x 2 back squats 01:00

    Rare afternoon CFP session.

    Warmup:
    5 min foam rolling, bear crawls forward and back, lunges, various assortment of pushups, scapula pushups, pull-ups, lat stretches, other things.

    Part of the wa... read more

    • Nik W.
      Nik W.

      This was sooo much harder than I thought it would be! maybe those heavy jerks yesterday didn't help.

      about 2 years ago Like

  4. FIT
    great Crossfit: 3 x 5 jerks 01:00

    Another family day at CFP.

    Warmup:
    3 min jump rope, 60 KB swings @ 16kg, 25 goblet squats @ 16kg, lunges, spider-mans.

    That's a lotta KB swings. Did them unbroken, though.

    Strength & s... read more

  5. FIT
    great Crossfit: Deadlifts 01:00

    Last-minute session at CFP. Wasn't planning on going today, but I found a free hour.

    Warmup:
    Dynamic flow, some hip stretches. Missed out on whatever cardio there was due to me arriving a lit... read more

  6. A plug for my latest blog post, where I discuss the past year I've spent counting calories, dropping weight, and putting it back on (in a backpack). Plus before/after pictures. ... read more

  7. FIT
    great Lifting: 5/3/1 program w1d2 01:10

    Another lifting day in the garage, continuing the 5/3/1 program.

    Warmup:
    2 rounds
    10 KB swings @ 16kg
    10 pushups
    10 situps
    10 squats

    BENCH PRESS:
    Warmup: 50# x 5, 65# x 5, 75# x 3
    Easy peasy.

    Wo... read more

  8. FIT
    great Lifting: 5/3/1 w1d1 01:15

    Starting a new Wendler 5/3/1 program at home in the garage.

    Warmup:
    various resistance band stretches and pulls
    2 rounds
    10 KB swings @ 16kg
    10 pushups
    10 jumping jacks

    PRESS:
    warmup:
    5 x 30#, 5 ... read more

    • Nik W.
      Nik W.

      niiice, hon! yeah it takes forever, we might need to cut the rest a bit.

      about 2 years ago Like

  9. FIT
    great Crossfit: Pull-up PR 01:00

    Packed house at CFP with the fam.

    Warmup:
    3 min jump rope, dynamic flow, passthroughs, 20 PVC pipe OHS, clean warmup stuff.

    Shoe came untied during the jumprope. What a pain.

    Strength & sk... read more

    • Nik W.
      Nik W. Great Performance
      Great Performance:

      6 pull-up is amazing! your power cleans looked great

      about 2 years ago

  10. Took footage of today's deadlifting workout in the garage so I could check if I'm totally off or what.

  11. FIT
    great Crossfit: Deadlifts & almost ... 01:00

    Freezing cold in the unheated garage, but I made myself go out there anyway.

    Warmup:
    5 min jumprope w/ DU practice, foam roller

    Strength & skill:
    5 x 1 deadlift @ 90% of 1RM (240#)

    Warmup: 5... read more

    • Nik W.
      Nik W.

      yay on braving the crap weather to get your deadlift in! the holes in the garage don't help in this weather

      about 2 years ago Like

  12. walk
    great 30-pound ruck: 3-miler 3 mi 01:03 21:00 pace

    Went for a little family dog walk. Nik had Malley in the Ergo carrier, and I wore a 30-pound weighted backpack. Trying out weighted walks, see how much and how heavy I can stand. This was actually ... read more

  13. FIT
    great Crossfit: Death by push jerks... 01:00

    Family day at CFP.

    Warmup:
    500m row, dynamic flow warmup, cossack squats, clean & jerk barbell complex

    Strength & skill:
    6 min EMOTM
    1 clean and 1 clean & jerk @ 75% (80#)

    These were... read more

    • Nik W.
      Nik W.

      You did great!

      about 2 years ago Like

    • Mimi
      Mimi

      wowza. Tough WOD followed by 1000m row with even more burpees?! wtg! Impressive row pacing!

      about 2 years ago Like

  14. FIT
    good Crossfit: Annie 01:15

    In the garage.

    Warmup:
    4 min jump rope; PVC passthroughs; Burgener warmup; stretches

    Strength & skill:
    Find 1RM clean (full squat) (100#)
    Find 1RM thruster (95#)

    The last of the 1RM tests in... read more

  15. FIT
    good Crossfit: OHS 01:00

    Monday at CFP.

    Warmup:
    2 min row; 2 rds of 8 x OHS w/ PVC, pushups, situps, supermans, pullups

    Strength & skill:
    3 x 5 overhead squats at 55%

    I don't really have a 1RM OHS, and I'... read more

    • Mimi
      Mimi

      Tough WOD!

      about 2 years ago Like

    • Nik W.
      Nik W.

      your front squats are great, so I think the OHS will come soon.

      about 2 years ago Like

  16. FIT
    great Crossfit: Birthday tabata 01:00

    Whole family at CFP again.

    Warmup:
    1000m row at easy pace (2:30), dynamic flow warmup, 20 cossack squats

    Skill work:
    7 min rope climbs
    7 min pistol squats

    I actually climbed the rope. Go me. Not... read more

  17. FIT
    good Crossfit: Deadlifts, front sq... 01:00

    Family day at CFP.

    Warmup:
    3 min jump rope, dynamic flow warmup, various DROM stuff & stretches

    Strength & skill:
    4 x 5 deadlifts @ 55% of 1RM
    3-count going up, 5-count going down (145#)... read more

  18. FIT
    great Crossfit: EMOTM power snatches 01:00

    Family day at CFP again. Unfortunately due to traffic I missed the 9 am by 20 minutes. So Nik said I should take the 10 am class, and while we waited we took Malley to a diner around the corner and... read more

    • Y 6.
      Y 6.

      Good Work, Dan!

      about 2 years ago Like

    • Nik W.
      Nik W.

      Looked great, your KB swing is so much better & stronger! Sorry I missed this but it was so much fun doing the diner and then a walk.

      about 2 years ago Like

    • Mimi
      Mimi

      awesome work! good job on the RX!

      about 2 years ago Like

    • Trea O.
      Trea O. Nice Job
      Nice Job:

      Wow what a great day

      about 2 years ago

  19. FIT
    great Lifting: Snatch, push press, ... 01:00

    An hour of lifting in the garage.

    Warmup:
    6 min double-under practice, pole squats, max chin-ups (6), Burgener warmup.

    Managed to go from singles-doubles-singles smoothly 5x in a row. Trying to g... read more

  20. FIT
    good Crossfit: EMOTM power cleans 01:00

    Family WOD at CFP again.

    Warmup:
    3 min row w/ no footstraps, lunges, bear crawls, scorpion leg stretches, Burgener warmup.

    Rowing with no footstraps? Not a fan. Good to teach balance, but yeah, ... read more