Year in Review: CrossFit Linchpin

Just a few days ago, I celebrated my 1 year anniversary with CrossFit Linchpin. "They" are a real CrossFit affiliate but are completely virtual. With thousands of brick-n-mortar CrossFit affiliates across the globe, Linchpin is unique as its mailing address is a home in Washington state where only the owner (Pat Sherwood) and his wife (Emily) train. Today, I won't rehash the year or repeat the story of Linchpin, etc. but please feel free to read my first two reviews. The first was 6 weeks in and the second was 4 months in. Before I dive into my 1 year thoughts, take a look at the scattergram below. Focus on the vertical and horizontal axis. Notice a trend? Higher output at shorter time durations vs. lower power output as the duration grows. I'll get back to this in a minute.

The CrossFit Linchpin Community has continued to grow over the past year and more continues to be added to the bargain-basement $10 per month cost. I've also had the pleasure of helping out a bit as the new Private Track group on Facebook was launched last month. With over 600 Private Track members in there already (a portion of the total community), it's been awesome to see where people are from, where they work out, hear their stories, share successes, help and answer questions, and just GROW this awesome virtual community. From driveways to garages to affiliates to hotel gyms to basements. People are getting it in!

For me, I absolutely love it and won't be going anywhere anytime soon. In my core, I really believe in supporting things and people that resonate with me. The approach remains the same: Constantly varied, functional movement, performed at a high intensity. That's CrossFit, defined. However, there is no bias towards any one thing. Many programmers lean a certain direction, like towards olympic lifts or WODs or lifting heavy, for example. Here, though, it is extremely well balanced which points towards the overall goal of pouring our heart and soul into one hour a day that leads us to living a long and healthy life with the ones we love. Pat says it much better here, if you'd like to hear the "heart" behind CrossFit Linchpin. Check out the data below from my last year as compiled by Beyond the Whiteboard (BTWB) that is also included when a part of the Community. Click on any photo to see it better:

That is balance. Add in a healthy diet, showing up daily, not cherry-picking the non-sexy workouts (ie: sprints, core work), and a positive attitude and boom, you have fitness.

Here is my exact history since May 8, 2018. I have 667 logged workouts. Now that can be a bit deceiving. A "workout" is a WOD, an accessory piece, or something I entered manually that I did on my own as I often do in the world of rucking. The checkmarks are days that I put in the work and the others are rest days. Extreme consistency is how I'd characterize it. Thursdays and Sundays are traditionally my rest days and I, for the most part, follow them. I do slip, occasionally. :) All of this data pours from BTWB. This data is another reason to stay...not THE reason but dang, the data only gets richer for ME with every passing day. It helps me choose wisely the loading by showing me my past performances, previous personal records, and just creates lots of efficiency in the process. It's also a dose of reality. For example, I'm weak in a lot of areas, namely gymnastics and olympic lifts. I'm strong in other areas, too. Overall, it puts me just over mid-pack and this rarely moves more than two digits. Today, it's at a 59 and has been sitting at 60 or 61 for awhile. (Yesterday's hang power snatches, I'm sure, didn't help matters!)

So back to that scattergram at the top. That scattergram is me over those 667 "workouts." It tells a story and it tells the story as it should be. It tells me that I scale when I should to maintain the intensity and that I bring the intensity when I should. Shorter duration workouts are meant to do that. Monday's workout is exactly that. It's only 7 minutes! Outsiders might look at that and think: "how can it be that bad? It's only 7 minutes? How much "fitness" could possibly come from 7 MINUTES?! It's these workouts and others that we grind out over a half hour or more, the accessory work, the heavy days...it's all variance at different time domains, intensity levels and showing no bias towards any one thing. Except the L-Sit...Pat really LOVES the L-Sit and it often appears in accessory work. As he says: "I don't care who you are, everyone can work on their L-Sit." Truth. I don't know if my L-Sit has gotten much better over the last year but I never skip them. It's always "accumulate 2 minutes" and mine always go 20sec, then chunks of 10-15sec until I hit 2 minutes. Grip, core, and just good 'ol work. Love it!

Closing out today, I just want to say how thankful I am to have found Pat's affiliate and that I joined a year ago. It has brought balance to an area that is very important to me. I don't have limitless time to spend in the garage. I have max 70min. I must be heading in by 5:40am or I'll never make to work by 7am. So while 4:30am sounds early to 99% of the population, it is VITAL and protected. Further? My wife joins me every day. We're both 46 years old and are in our 27th year of marriage. We are both our fittest in our life and love living life together, exploring and having fun. We want to live healthy lives for as long as we can and this 60-70min a day we do together is but one tool in our marriage toolbelt that just WORKS. Then, we get to do fun things like we did last month in Columbus, OH, when we took 2nd place at the GORUCK 50 Mile Star Course! Weight on our backs and unsupported all the way, except for each other! Like I often say on my IG...

"Do what you love with the ones you love."

Thanks to CrossFit Linchpin for helping make that a reality...from the both of us.

IG: @garageboxnick

Daily CrossFit Linchpin workouts and other "life" things thrown in here and there. :)

Update: CrossFit Linchpin at 4 months

6 weeks into joining the CrossFit Linchpin Community, I wrote a review of my experience up to that point and to date, it is my 4th most-read post ever. (if reading this on a computer, look at lower right sidebar for the top posts ever) I launched this blog on Dec. 30, 2007 and have posted 661 times...much less in recent years. So, as I crack the 4 month "anniversary" here in a few days, I thought I'd give an update as the private messages have increased as of late about my thoughts about the programming, comparing it to others, etc.

Zero regrets sums it up pretty well. It's not just Pat Sherwood's programming, either. It's the total package, baby! My mind operates in bullet points so here's a few to explain what I mean:

• Programming: he's tracking it, creating it, and ensuring a great rotation through all the modalities without me having to worry about it.
• Dark Humor: Seriously, this is a reason. Pat has this devilish way of presenting his workouts and you only get to see this on the Private Track. He records a daily YouTube bit that is accessed via CrossFit BTWB and in it, he sums up the workout. But how he delivers it and more funny, the way he begins each one is a pre-cursor to the level of suck coming our way. Today was a perfect example...so much so, that I screen-shotted it and quoted him on my Instastory.
• One Hour: often, I'll look at the day and think "dang, we're going to be done in 30min." NEVER happens. However, we're always done in 60-65min, unless we're milking rest periods or on our phones messing around. If we stay on track, we always finish on schedule and when I have to get to work, that matters.
• CrossFit is NOT life: Pat is in his 40s, like I am. We're both dads, husbands, and have full-time jobs. Now granted, he works for CrossFit Health and I dominate my government cubicle, but the point is, that CrossFit is more a means to the goal of a long, healthy, fit life. It ISN'T life in itself. It's a tool in the toolbox. He often says "you don't need to do more than this to be perfectly fit."
• Accountability: Wait a minute...how does subscribing to Pat's programming in your garage provide any accountability? No one cares BUT ME. 'Tis true. However, when I do something, I do it all the way and I'm not about to skip a workout because of how it looks or whatever. I feel accountable to the PROCESS...to the COMMUNITY...and to MYSELF. So when I see something absurd like 10 sprints on the Airdyne, I don't roll over and go back to sleep. I show up, put in the work, and go on with life.
• Community: Well actually, there is quite a large CrossFit Linchpin Community and it's worldwide. I've enjoyed getting to "know" many of them via social media and seeing how their workouts go on a daily basis. It's been fun and in the garage, it's a little positive nugget to appreciate. Check out the Community's IG feed...it's pretty solid and Pat shares much of what the community is up to on there on a daily basis.
• Scaling is...awesome: Never have I felt so "ok" about scaling I workout. Now don't get me wrong, I don't scale unless appropriate but he "makes it ok" and offers ideas how to, even when I don't have the equipment...or the strength. Knowing the intent of the workout and the intended stimulus is key and if scaling accomplishes that, there is NO shame in scaling. My viewpoint on workouts has been revolutionized and I can attribute that to being here.
• CrossFit BTWB (Beyond the Whiteboard): With your prescription, all of the workouts, Pat's video, and all of your stats are housed here. There is a lot BTWB does but what I most appreciate is when we re-do a workout and more importantly, a lift or accessory work and it tells me what I did last time and when. No more guessing, etc. It's right there in front of me on the day.
• Responsiveness: Every once in awhile, I have a question about the workout or need a suggestion about loading, for example. I don't pester Pat with questions but when it's legit, I reach out and unless he is traveling, he responds dang quick. I really appreciate that.
• Cost: I put this last because honestly, it's not the "why" I am here but really, $10 is a crazy low cost for what I get. He mentioned just two days ago that he has no intention of raising it and Pat, if you're reading this, THANK YOU. I'd stay on, by the way, but I appreciate it, nonetheless. For the time invested, he could get greedy and try to cash in but instead he doesn't. Character matters and for me, this speaks volumes.

Pat often says that all he does is program...it's US that makes the magic happen. Well, if it weren't for the programming, there'd be no magic. Thanks, Pat. Call me a groupie or whatever but I'm proud to be a part of the community. If I'm ever near you, you can rest assured I'll track you down and hopefully throw down with you. Keep on being you. Real, authentic, cool dude, who knows what he's doing and has his priorities down pat. (pun intended)

'Till next time. 

My daily Instagram feed with all workouts

CrossFit Linchpin

Review: CrossFit Linchpin

First, a 30,000 ft view to bring you full circle about me and my point of view with regards to this review. I'm a 45 year old father of two, husband of 25+ years, Navy sailor for 20+ years, past ultra-runner with 32 ultras and 29 marathon finishes, and current garage CrossFit athlete with my CF-L1. I never thought I could sum myself up in one sentence but I guess I just did! The last part, that being CrossFit, started in November 2014. Between then and now, my wife and I were part of two CrossFit affiliates before opening "Maximum Effort," the name we gave our garage gym in April 2016. Since then, we added a 3rd "car" garage that has never housed a vehicle and instead is our haven every morning at 5:30am. Because I'm an ever-learning student of fitness, I obtained my CrossFit Level 1 Trainer certificate in September 2017.

Since we brought CrossFit home, I have honed my "skills" in how I program our daily grind. I found about 8 to 10 CrossFit gyms that I found interesting with regards to their daily workouts and browsed them daily when I woke up. Then, I rotated through the major lifts weekly. For example, Monday was always front or back squats. Tuesday, we'd go overhead. Wednesday, we'd go below parallel again. Thursday was a rest day and Friday was always Deadlift Friday. Saturday was maybe bench press or perhaps just a long, grueling workout. I am a huge fan of Hero workouts and it wasn't abnormal to see at least one a week. So, based on the lift and the WOD, I designed a warmup that played to those movements to appropriately warm the body up. Fast forward to about 6 week ago when I chose to "subscribe" to one of those 8-10 gyms.

Pat Sherwood, former Navy SEAL, owner of CrossFit Linchpin, is a former CrossFit Games athlete, CrossFit Seminar Trainer and currently on staff at CrossFit HQ in their media department. You'll often see him on the Update Show covering the CrossFit Games. Little did I know until recently, CrossFit Linchpin is his garage affiliate and always has been. He works out with his wife, as I do, and has some friends over from time to time. His workouts have earned, over time, the hashtag #brutallyelegant and he takes the "elegance" seriously. While I've never met Pat, I have come to respect him from afar. Both Navy vets, a few years apart in age, both love our families and hold them high in priority, and don't believe fitness is the KING of all, rather a way to enjoy life to its maximum for as many years as we are given. Pat believes an hour in the garage is plenty to be "fit" and it's important to get out of there as well. Of course, the workout isn't the first step in fitness, it's nutrition, but for me, CrossFit Linchpin has struck a nerve with me and is a great parallel to how I view life, fitness, and things #brutallyelegant.

Pat offers his "private track" for only $10 a month which gives access to his crafted warmup, the workout, and most recently added, accessory work. I have looked at programming "services" before and I must say, $10 a month is nothing as compared to the value received. Bargain is a gross understatement...so THANK YOU, Pat. At right is a screen shot of what I see when I open the Beyond the Whiteboard app. All of Linchpin's programming is found daily here. BTWB also tracks everything so when something is repeated, for example, like 3 set of 10 dumbbell hammer curls as accessory work, it'll show you exactly what you did last time, removing the guesswork of what DB to grab and also a source of motivation to perhaps go heavier and push for a few more reps. There are a lot more tools here, but I haven't dug into them at all. By clicking on "Today's WODs," you can also look in reverse and to the week ahead. I have a "thing" about not looking ahead, though. I never look at "tomorrow" until the evening before. I tend to start thinking about the workout once I know what it is and that's a boundary I set for myself to prevent myself from obsessing over it.

On weaknesses: the one BIG downfall to doing things wholly on my own is the tendency to avoid things I cannot do and/or workouts I don't have to scale. I mean...who doesn't like to write "Rx" next to every finishing result?! Because I'm an all-in kind of person, I am loyal to the workouts Pat writes and don't shy away from anything. I scale, I embrace learning new things, and I face head on things I cannot do. Case in point: yesterday. In those first two CrossFit affiliates, I was never taught how to do handstand push-ups and therefore, never learned them or tried. But, because Pat programmed them, I worked on them and yesterday, I finally got them. Now, it DOES help that I feel stronger than ever and am 20+ pounds lighter than I was on January 1st, but I wouldn't have gotten those had he not programmed them. L-sit pull-ups, tons of DB accessory work, and the list goes on. 

Variety: One of CrossFit tenets is the notion of being "constantly varied." This could not be more true with CrossFit Linchpin. There is absolutely no pattern to the programming from what I can tell. I may be wrong but if I am, I don't want to know! I like that, actually. It's not that certain things are ignored because Pat pays close attention to what's been done and how long it's been. He also doesn't shy away from working on your "engine." As he just recently said in one of his Instastory videos, 

"If you're avoiding conditioning, you're avoiding fitness."  

Sooo true! Just lifting heavy doesn't translate into being "fit." It's a package deal. So, I always find a good dose of running, rowing, or biking on the calendar and moving weight over distance. I love that stuff...especially getting loaded down with weight and moving distance with it.

Overall, I take seriously who/what I support and thought long about signing up with CrossFit Linchpin. The way I see it, Pat was selected to be a SEAL, earned his trident, and served his country honorably. We have that service in common so I feel like hey, this is a guy I can get behind and trust a bit. That training, combined with hundreds of seminars teaching the CrossFit methodology the globe over, making it to the CrossFit Games, soaking in wisdom from interviewing countless Games athletes, and really just years of pursuing fitness is a pretty good resume when it comes to what I seek. Throw in a stance or belief that you don't need to spend hours a day in the gym to be fit and fitness isn't the end all, be all, and there you go. I signed up and have no intention of leaving the CrossFit Linchpin community anytime soon.

Oh yea, before I go, I have to mention again his video commentary. Pat has a "different" kind of sense of humor. "Quick and witty" is how my wife describes him. "Mischievous" comes to mind for me. Either way, we almost always chuckle when we watch together. I do appreciate hearing the "why" behind the workouts, the iterations they went through to get to the final product, scaling suggestions and of course, the time it takes to assemble it all. It really is the cherry on top of my subscription to the private track. For this garage CrossFitter, the total package makes me feel like I am part of the global CrossFit community and the Linchpin community, even though only virtually.

Why Do I "Fitness?"

It's been an interesting path. I was mostly sedentary as a kid. I joined the Navy at 18 and that didn't really make me "fit" but it did force me to stay within some kind of standard in order not to get kicked out. Ironically, when I was on limited duty in the late 90s due to being diagnosed with vasovagal syncope (still have it today), I ran my first marathon in 1997. That set me on a trajectory of distance running via marathons and ultras that would span 17+ years and even a short season as a triathlete just before our first daughter was born. I left the Navy at that point after 10 years of active service and fell off the wagon, you might say. It wasn't until 2006 when I wanted the Navy to take me back that I was forced to get my act together and lose the 50lbs I had gained. Back to running I went and that is where I found the trails and eventually a push past the marathon to the 100 miler. That happened 3 times in 2009. Fast forward through a crazy running resume to November 2014 when it all changed. I had racked up 60+ finishes of a marathon or more and the weight of those going to ultra-finishes. I was starting to feel the wear-n-tear on my body as I was peaking at 200+ miles a month PLUS I didn't want to spend anymore time alone on the roads. Nearly all of my miles had turned to solo and family had my focus on it like it never had before, even though I married at the ripe age of 19. Enter our friends who invited us to CrossFit class #1. That day was November 4, 2014. It sticks with me for some reason. I have a wall of finisher medals and felt like I was in pretty good shape but in about 5min flat, I was sitting in a puddle of my sweat that morning, feeling like I was gonna die. I liked it.

There is something about being pushed and being dealt a piece of humble pie nearly every day. Over the last 4 years, I have often tried to compare distance running to CrossFit and it's not entirely easy. "Constantly varied, functional movement performed at a high intensity" is really the antithesis of running. Plus, the runner has complete control over the throttle while running. Sure, you have that throttle in CrossFit but at "3-2-1...GO," it's game on and "high intensity" does not equal throttling it back. So in 3 years, I have learned SO much. My path has gone from one gym and then to another which was a brand new start-up. That gym closed after one year and I ended up in my garage. Fortunately for my wife and I, we had received some great coaching along the way and YouTube is chock-full of training videos no matter what the movement is. Combine that with my attention-to-detail mentality and "undiagnosed" OCD, I have been a sponge for learning. I even went and got my CrossFit Level 1 Trainer this past September. Technically, I could turn my garage into a CrossFit affiliate...but I have no intention of doing that. :) For now, I'll just use my training to coach myself and coach my wife.

I did have a fear bringing the "fitness" home into the garage. With a CrossFit gym, a community exists that is a big part of what CrossFit is all about. It's not just the heart-thumping workouts but also the high-fives after and the relationships that ensue.  "What would get me out there in the dark of morning with ZERO accountability?" Actually, that is the first comment that people make when they hear of my routine. "I would never get there." "How do you do it? How do you motivate yourself?" Well, it's not an easy answer. I don't really have a solid explanation, either. It's like a magnet, truth be told. I can't wait to get out there everyday and when I'm supposed to rest, I really have to hold my self accountable to THAT! Kinda backwards, isn't it?!

So here is my routine and maybe it's the constantly-varied nature of it that keeps it interesting. Not too sure. It works, though. I feel in the best condition of my life. I have FOR SURE never been stronger, either. Plus, I'm home for all of it and don't sacrifice any family time. In fact, my bride of 25+ years is almost always right there with me and while that doesn't work for many, it totally works for us.

• 4:15am - Awake .. brew the espresso, misc tasks around house and browse several boxes to see what their workouts are for the day.
• 5:30am to about 7am - in the garage: Each day "normally" has a warmup, a strength component, and a WOD. I try to hit the major lifts each week like squats, deadlift, overhead (shoulder press/push press) and rotate them. One day we squat then overhead the next day. Sometimes, in place of that, it'll be a plethora of bodyweight work. I am a BIG believer in being able to move YOUR body in the space you've been given. That means pull-ups, push-ups, dips, dips on rings and somedays, strapping weight on to make it harder. No cheating, no kipping, just moving and growing stronger. I also love to simply move heavy things. We have a few sandbags and one big 150lb strongman sandbag that I love to carry and throw over my shoulder. OK...maybe "throw" is a bit too generous of a description. :) We also have a few slamballs, kettlebells, a rower and my beloved Airdyne....aka: Satan's tricycle. 

For strength, I stick to a 5rep max plan. So no matter what I'm doing, be it 3 round or 10 rounds of a movement, I find a weight where I can do 6 or 7 fresh and then do five of them many times. Other days, it's 3 reps at a higher weight. For example, yesterday was 5 rounds of 3 reps each back squat. I warm up to that and cool down off of it, too. I believe that lifting heavy, focusing on form/breathing/complete movements is key to staying healthy, enjoying it, and getting stronger. The only time you'll find me doing high reps is during a workout or warming up with only a barbell. No, I don't subscribe to any "plan." I simply make sure I rotate often and keep it interesting.

As for the warmups and WODs, there are many days I have no idea what the plan is until I walk out there, look around and get "inspired." Actually, there are many days where I'll be on the airdyne for 25 or 50 calories to warm up and I'll come up with the whole whiteboard for the morning right then and there. I normally compliment the warmup to the workout. So if it's a heavy squatting day, you can be sure we'll be doing air squats during the warmup. I love to program it all together so it makes "sense" physically.

Lastly, I love to throw in things that just suck. To compare to marathon or ultra-running, there is a distinct mental component to it. In the marathon, it's often referred to as "the wall" around mile 20 or so. I "love" workouts or creations I make that push me mentally. For example, my workout this morning was fully complete. However, I wanted to "embrace the suck," as they say for a bit more....maybe doing something a little crazy. The heater had been trying to heat up the garage all morning against the 7 degree air outside so why not GO outside to finish the day. So, I decided to put on my foul-weather jacket I have from the 90s where I served on a few aircraft carriers, a pair of very warm gloves, some running pants and my favorite winter hat. It was time for the Iron Mile. The last two times I did this, I did it in the dark so no neighbors saw me. This time, it was broad daylight and LOTS saw me, one guy even walked out his front door to question my sanity, and a few semi's honked at me along a busy state route outside my subdivision. It's simple, really: put a barbell on your back (choose the weight wisely), and walk. The one strict rule is you must go out 1/2 mile and not partition it. No looping back home as that'll give you an out too quick. This workout turns mental pretty quick. So out I went with a 75lb barbell on back...7 degrees and sunny. Fun, right? Well yea!

The "why": We were made to move. We were not made to sit on a couch all day and eat Christmas leftovers and get fat...or fatter. Our bodies are MACHINES that are AMAZING! There are so many things that have to be perfect just to walk across the room. The brain communicating with every muscle and telling it what to do, the heart responding to deliver oxygen to those muscles...so many miracles happening all in unison to make us WORK...to make us tick. There are too many people at my age (44) that call themselves "old" and use every excuse in the book to do nothing. The key for me is to enjoy what I do get pushed. I don't do it for vanity...to see something "popping" when I look in the mirror. I do it because I literally ENJOY it. Could I get "shredded" or whatever Instagram is calling it today? Sure I could. I could count my macros, weigh everything I eat, etc. No problem doing that and my wife has KILLED it by doing that very thing. For me, I take no supplements, have no secrets, I simply get out there and work hard, safe, and enjoy it. It's really THAT simple. Be creative, share your journey (you just might inspire someone else), be real with yourself and others, and always give the work your body gives you MAXIMUM EFFORT...then go live life and love others. Simple as that.

With Type 2 diabetes on a snowball roll in the country, stores littered with GARBAGE on the shelves, and a society that as a whole, is crazy unhealthy and is looking for the next magic pill to take or fitness DVD to watch...I choose to "fitness" my own way. I make sensible choices, I occasionally indulge (craft beer snob!), never touch high fructose corn syrup, and I work hard in the gym where the only machine is me. I choose NOT to be a statistic and LIVE while living. To do anything else would be to sacrifice the gift I've been given.

Follow my daily grind here: https://www.instagram.com/garageboxnick/

Finding Awesome Through Balance

Where to begin...how about here...

I went back to the very beginning of my blogging days in early 2008, nearly 700 posts ago, and found this gem on the right where I ran the Athens Marathon near Ohio University. That was in the Spring of 2008. I ran a 3:28 or 3:26 that day, failing to qualify for the Boston Marathon which was my goal that day. (I still have yet to qualify for Beantown.) The left photo was on March 31st of this year, the last day we had a CrossFit gym to call home. Since then, we've called our actual home our CrossFit home...aka: garage box/gym. Like a "fine wine," I like to say we get better with age and not only physically but also in our marriage of "almost" 24 years. We've had our ups and downs, had periods where we were more like roommates instead of being fully committed to each other, and have grown in just about every area of life. Today, we find ourselves closer to each other than ever before. We like to find new craft beer bars together, "beast" it in the gym together, laugh hard together AND at each other, fumble through raising two girls together and laugh very hard along that path and ultimately, be completely vulnerable and an open book to one another, bar nothing. Basically, we're proving it's still possible to be in love, even after all this time and "life" happening.

Last night, she joined me to take photos and watch a "ruck" workout at a local CrossFit gym. She did her first official GORUCK event a few weeks ago but since she's still licking her wounds from that one, she decided to just observe last night take over 500 photos of all the fun. As we were leaving last night, I made the comment/observation about where we are right now and how we choose to walk the walk. There was once a day where I couldn't get enough time running alone. I would run 200+ miles a month, I'd devote half of Saturdays to being on the trails and in the meat of 100-mile race training, Friday as well. I'm not knockin' running at all. I love to run. Looking back, though, it owned me and robbed family time from me but honestly, I would've told you back then it didn't. She had her passions...I had mine. We were all good. "Today, we're balanced in our own way," I told her. "I love to work out and find the suckiest workouts I can. I want to be strong and be the best I can be. I love to ruck, too, and all the friends I have met. There is no one thing I'm gung ho on. That doesn't mean I don't give maximum effort, it just means it doesn't own me nor define me." Some weekends, for sure...it's crazy and I'm "all in" on a particular activity but it's all about balance. Taking the time to talk, listen, put the devices away, watch a movie on the couch, sleep in, take a rest day, get away for a few hours on a date, and yea, sometimes just go and be alone. Someone recently made a comment to me and eluded to how all of my physical activities are all I do and ARE me. Ha! It's ok to be passionate about things, ya know?! I mean...if you're not, then why even bother doing them, right? Do them with maximum effort or don't even bother. Yea, I think I heard a few GORUCK cadre say those exact words a few times recently. By the way, your age is just a number...or an excuse. Don't let it define your ability or put any restriction on what you can or cannot do. YOU can do anything you want! Now how about some photos from last night's fun?!

Situps...not the traditional kind.

Creating a scene at the local rec center. Always a kid at heart!

Buddy Bear Crawls...Joe wasn't allowed to use his feet at all. Just be a dead weight, essentially. An awesome workout...you should try it!

Ever heard of the Turkish Get-Up? It's normally used with a dumbbell or kettlebell. Same movement but using a 60lb sandbag. Another first for me. We got 98 reps in a 10min timeframe. This was our warmup for the evening. :)

Our evening ended around 9pm with these overhead presses. Position 1 here, then to the shoulders, then locked out overhead.

Last but not least, a few local friends dropped a little present off at our house today. I haven't yet seen this, but my bride was kind enough to test it out and send me this video. Fun times ahead!

~ Chris CT, Old Glory Armory and GORUCK Cadre

Have a great weekend, friends!

CrossFit Update: 18 Months and Counting

Can you believe it's been since August 2, 2015 since I did an "official" update?! I have written on the topic and in particular, my experience with the 2016 Reebok CrossFit Games Open, but not in general about the journey. In case you're just joining for the first time, here's a super fast recap: I'm now a 43 year old guy who ran marathons and ultra marathons for over 17 years, totaling 61 finishes of a marathon or longer. (see them all here) More of those finishes are ultra marathons and include 3 100-mile finishes. (yes, all 100 miles at once!) In November 2014, friends of ours convinced us to give CrossFit a try and we did. "We" being my wife of over 23 years and I. Since then, running tapered WAY off and we've been through 2 CrossFit gyms and now are totally on our own...but that's jumping the gun on the update. As of August 2015, we were still cruising along at our second CrossFit home...

200+ miles per month (left) vs.
Little running + lots of CrossFit (right)

Our first gym wasn't necessarily a bad place, but we were certainly there during a transitional time and never really fit in, no matter how hard we tried. The "community" aspect of CrossFit that we've watched on countless YouTube videos put out by CrossFit HQ told us that the tight community part of CrossFit was out there...we just weren't finding it. For others, though, that place worked great for them and still does today. The #1 downside to leaving in May 2015 was leaving those friends who invited us in the first place. Throwing down with them every morning at 5:30am was awesome and a ton of fun. But, a change had to happen and that change became an easy one when another gym opened up only 2 miles away and actually closer to our home. We started there on June 1, 2015.

The second place was totally different. No classes, an oddity for a CrossFit affiliate, a small membership, top-end equipment and direct coaching, much similar to what you'd expect if you had a personal trainer. With such a small membership, this was possible but the small membership also forced a higher membership fee. We considered it worth it, though, and as the months progressed, we both sky-rocketed in strength and confidence. It was awesome to watch my wife totally come out of her shell. She gained a whole new confidence and muscles she had never seen before were emerging, her jeans were literally falling off and her "ability to generate intensity" (inside joke!) kept increasing. Her infectious smile really made working out even more fun and it rubbed off on fellow gym members. We had a great coach who knew what he was doing and he focused on the foundation first before building from there. Heck, I could hardly squat properly at all when I walked in there due to horrible flexibility so of course, that was the first issue to get addressed. I also lacked a lot of upper body strength. (just look at those photos above) So, I started doing a LOT of pullups, dips, hand stand push ups, push ups, and bench pressing for the first time in my life. Basically, I began building an upper body I never had before and the 1hr class at the first gym really didn't build that much, nor did I get coached like I did here. The improved flexibility and form over time along with greatly increased strength really started to yield results, not just in the mirror and how my clothes fit but how I could perform in workouts. The same was happening to my wife.

One dark cloud, though, continued to hang over my head through both gym experiences. I am super hard on myself and super critical of everything. I am my own worst judge ever. I also wear my emotions on my sleeve. This is often perceived from others to be a sour attitude and a dislike for even being in the gym. That couldn't be further from the truth but that's how I was perceived and there were many days I didn't know if I'd ever walk back in those doors. Sometimes, I took a few days off to cool down and get my head screwed on straight. Unfortunately, my dismay and personal struggle just hurt my wife and her almost-always-happy demeanor. I couldn't fathom leaving the gym and leaving her behind. We've always done this together and no person or place was going to rip us apart. I resolved many times to just suck it up and keep showing up. I loved working out hard, often for 2 hours plus, and the friendships I had made with others at the gym. In March 2016, the CrossFit Games Open arrived and my coach encouraged me to register, a suggestion that still baffles me today. (read my whole 5 week recap here) It was a fun 5 weeks and unlike 2015, my wife did the workouts, too, and surprised the heck out of herself week after week! It was awesome to watch. After the last workout on the last Saturday in March, we had a cookout to celebrate the Open and that's when we found the gym was closing...in a week. Jaws hit the floor along with a few tears and after enjoying some awesome food from the grill, we headed on home, not sure what the future would hold.

March 31, 2016

Our heads spun with the "what to do?" question and where to go. The first gym really wasn't an option as it just didn't work out the first time and we had no reason to believe things would be different the second time around. Other than that, no other gym was close enough to home. Unlike cities and towns where there are multiple options within a few miles of each other, we live in the country and simply don't have that convenience. Within a few days, we resolved to bring it all home. We would make a trip to Columbus, OH and the home of Rogue Fitness and drop a "few" bucks and build our own garage gym. Because of the excellent coaching we received over the previous 10 months, we could do it safely. We also had the knowledge of knowing what we needed. As for the daily workouts and "programming," I had all of the workouts for the previous year plus there are many resources and other gyms online that post their daily workouts. IT COULD BE DONE. So, we began researching every last component we needed and planned that trip for the next weekend. In the interim, though, we wanted to finish and finish strong at the gym. We kept on going that whole next week and on March 31st, we said goodbye. On April 1st, we began for the 3rd time at home.

Over that weekend, almost everything needed was acquired except for the bumper plates and the rower. The majority of our garage is filled from gear from Rogue but I did find those horse stall mats off of Craigslist so that saved some money. About a week later, the bumper plates showed up and we could finally get to work like we were used to.

So far, it's going really good but there have been bumps in the road. There is a major convenience to having it all right outside your door but the big word ACCOUNTABILITY is gone. Before, perhaps it was our coach or fellow gym members who were expecting us at the gym that ensured we showed up. There was also the routine of it. Each day of the week is different but we had a rhythm to it all and we did it...and it worked. Now, it's all on us to program the workouts and do them...alone. There's good and bad in everything! Now as we're about 7 weeks into this new routine of ours, we're getting traction under us. Morning vs. evening, together vs. alone, length of time to workout, what to do...all of those questions have been getting answered. We have found we certainly enjoy the time together. It doesn't work 100% of the time but we try. We have found that mornings are certainly better, even if that means sacrificing some sleep. I have also found a few really good sources of programming that I call upon every morning to keep us rolling along and keep it all "constantly varied" and still quite intense. We also focus on many of the foundational strength components that got us where we are today and continue to work on them. Heck, my ring dips are better than EVER right now!

One thing I really appreciate and value these days is the choice over what I do. I am a military man and I take seriously the sacrifices of others to keep us free. There are many Hero WODs within the CrossFit universe and most are attached to a fallen servicemember. They are typically not easy at all and require going to that "dark place" to get through them...vs. quitting. I like to read their short story of their family and when/where/how they died and think about them as I do the workout. I found a channel on iHeart Radio, too, that is heavily patriotic so I turn that on as well. Just this morning, for example, I was due for a heavy squatting day and give my upper body a rest so I did "Manion," named for 1st Lt Travis Manion who was killed by sniper fire on April 29, 2007. Check out my Instagram account for his photo, the details, and the workout. (IG account: RTRSBM)

We also had the privilege of inviting over those friends that invited us all the way back in November 2014 to throw down a few Saturdays ago. I came up with a team workout (Beauty vs. Brawn) since we have limited equipment and it was awesome. GREAT time, lots of work done, and great conversation and fellowship after. We definitely plan on future workouts with them and others, too. We continue, too, to exchange banter and encouragement daily via texts to help motivate each other and celebrate those victories as they come and new personal records. Great friends ARE hard to find but I think we found a few. ;)

A few days ago on "Flex Friday" and
Military Spouse Appreciation Day

Moving forward, we hope to add on a 3rd car garage and move the gym into that. If things go right, I'll hang a climbing rope in there and gymnastic rings to hopefully one day allow that first muscle-up to happen. Everything happens for a reason and I'm for sure thankful that I have the ability to not only build out a home gym but that I get to workout and do it with my bride. I told her yesterday that we need to keep in focus the "why" of why we do this. Are we trying to be compete in the future? Do we have something to prove to someone? The truth is that we'll never "compete" and no one really cares what we do in the gym...or what the scale says...or how our clothes fit...you get the idea. We simply want to live life to it's fullest, enjoy each other, be healthy, and work hard in every facet of our life. God made the human body to work. He gave it muscles, a brain, a strong heart and it can do more than we can even imagine. Why waste such a gift? We should strive to be the very best version of us and if that means we can do it with the very person we love more than life itself, it makes it all the sweeter.

(Follow me on Instagram for almost-daily posts of our workouts and more. @RTRSBM)

Recap: 2016 Reebok CrossFit Games Open

In March 2015, I registered for my first "Open" only 4 months after starting CrossFit. I was super weak, lacked flexibility in just about every direction, but loved the worldwide nature of the event and since one of the main purposes of the Open is to see where you've progressed year to year, I considered it a good baseline to launch from. The "Open" is the beginning of the CrossFit Games that ends in Carson, CA where the "Fittest on Earth" will be crowned for men and women. It all begins, though, in gyms and garages across the globe where anyone can compete and see where they rank in their state, region, country and worldwide. For the 99%+ of us, we do the Open for 5 weeks and then sit back and watch Regionals and the Games in CA.

Last year, I joined friends at All Heart CrossFit in Kent, OH and gave it my all. I looked back on my blog and didn't do a recap but honestly, there wasn't much to tell. I'll give you the highlights: I couldn't do a pull-up without a band, I couldn't do toes-to-bar, I couldn't do chest-to-bar, the most I could get over my head was 135 pounds, and my overall strength and flexibility was just awful. Things like overhead squats and squat cleans were just horrendous. I was a newbie in the finest sense of the word but giving it my all and having fun with it. This past February, my coach at my new CrossFit gym at CrossFit 881 encouraged participation. I wasn't going to, actually. I was only going to do the workouts and not pay the $20 to actually record scores and see how'd I'd fare the globe over. But he was right...I liked the spirit of competition and that simple logging of a score would be a motivator. It was going to be me vs. me and that was perfect. I gave up my 20 bucks and looked forward to week #1.

Each Thursday night at 8pm, CrossFit HQ streams the workout LIVE on YouTube. To the one not familiar with CrossFit or the Open, this may not seem like a big deal but I assure you...there is all kinds of hoopla and anticipation that surround it. Admittedly in our family, we gathered around either the TV or our iPhones each Thursday night to listen to Dave Castro, director of the CrossFit Games give the announcement and watch two elite athletes do it. The Open has a repuation for pushing people outside of their comfort zones and often, it introduces something not so common for many athletes. This year was no different and on Thursday night, Feb. 25th, Dave Castro announced "16.1." 16.1 was a 20min AMRAP (as many rounds and reps as possible) of:

• 25ft overhead walking lunge with 95lb barbell
• 8 bar-facing burpees
• 25ft overhead walking lunge with 95lb barbell
• 8 chest-to-bar pull-ups

95lb Overhead Walking Lunges

Overhead walking lunges aren't too uncommon but doing them with a barbell plus two 25lb plates on them is. For the athlete who lacks flexibility, it's even worse. BUT, unlike a year ago, I can do chest-to-bar pull-ups so I was totally down with doing this. Saturday came and our gym did it together. It went pretty well and I ended up with 109 reps. Unfortunately, I had to drop the barbell twice during those 25ft stretches which definitely cost me reps. Over the next day or so, I considered doing it again, knowing that if I could do the walking lunges unbroken, I'd be able to improve. On Monday, I did exactly that and with 3 minutes to go, I hit 109 reps! I didn't break any of the lunges up and I took less rest breaks between chest-to-bar pull-ups. I ended up with 125 reps and couldn't be happier!

Rx vs. Scaled: In CrossFit programming/workouts, "Rx" means doing a workout "as prescribed" with the exact movement and weight. Very often, I can't do that. One goal of doing the Open in 2016 was to log a Rx score all 5 weeks. A few things could de-rail me. For one, if muscle-ups showed up, I would be done...can't do them. Also, if hand-stand push-ups made an appearance as they always do, I'd be done. So for 16.1, so far so good! I did the prescribed weight and unlike in 2015, I could do chest-to-bar pull-ups. Boom!

Getting some singles in during the Scaled 16.2

As I mentioned previously, each Thursday night at 8pm was an "event" in our house. We gathered around our smartphones and TV and typically within seconds of the Open announcement, texts would begin flying amongst fellow CrossFitters about the workout, how dreadful it was, our predictions, etc. For 16.2, I am quite sure my face sunk into a frown as former Navy SEAL, Dave Castro gave the annoucement. 16.2 is a bit confusing to explain. Let me try: The 3 movements were: 25 toes-to-bar, 50 double-unders, and 15 squat cleans at 135lbs., but within 4 minutes. If an athlete could finish that in under 4min, they got another 4min block to do the same but increase the weight of the clean and do 2 less reps (e.g. 13 reps). The faster you move, the more time got banked, if that makes sense. It had a 20min total time limit. So for me, it just hit me with two of my major weaknesses, those being toes-to-bar and double-unders. I can do toes-to-bar and honestly, they were the best ever during this workout. I just can't string a bunch of them together. I can also do double-unders but only a few at a time. I can't do 50 unbroken like some folks...or even 5. So one thing I knew here: I wouldn't even get to the bar and my workout would be done in 4min. Just as expected, it was and I logged a score of 46: 25 toes-to-bar and 21 double-unders. One thing I like to do is work, though...so a few minutes after finishing, I got right into the scaled version of this workout "just because." Instead of T2B, it was knee raises and instead of DUBs, it was singles, and the weight for the first round of power cleans was 95lbs. I did it and crushed it. Still, I got myself a Rx score for the week, albeit tiny, but I did. Hopefully in 2017, I will have those T2B on point and can somehow break through on double-unders. It's all about working on the weaknesses and getting stronger every day!

Trying for my first BMU!

16.3 was...well, a week to work on something totally brand new. Typically, the workout is a burner with very high intensity or it goes heavy. 16.2 went heavy with those squat cleans but 16.3 was lightweight with a movement I cannot do. It was a short 7min AMRAP of:

• 10 Power Snatches at 75lbs
• 3 Bar Muscle-Ups

The power snatches were no challenge at all. I've been working on this movement a lot lately and this was the easiest variant of it. Luckily, it was the first of two movements for this workout which allowed me to log a Rx score, keeping my Rx streak alive. So within about 35 seconds, I finished the snatches and then I spent the remaining 6 1/2 minutes trying so hard to get ONE bar muscle-up. The finish of this movement are arms extended and locked out with you above the bar. I got close...many times! However, it wasn't meant to be. I tried all throughout the next week to get one. Another thing to work on? You bet. I intend to keep focusing on weighted pull-ups and dips to get me stronger that "should" help getting my first BMU.

With light weight in 16.3, my prediction was something heavy for 16.4. My guess was a max effort on something like the clean and jerk or heavy deadlifts. I leaned towards deadlifts because we had a max clean and jerk in 2015. I was right...and this was my favorite workout of the 5 weeks. 16.4 was a 13min AMRAP of:

• 55 deadlifts at 225lbs
• 55 wall balls (20lbs)
• 55 calories on the rower
• 55 hand stand push-ups

Once again, Mr. Castro's choice of order benefited me. I can do HSPUs but not to the floor. Had they been the first movement, I would've been done before I started. As for those other movements, my deadlifts have been stronger than ever lately when I hit a new PR recently at 380lbs, I'm good at wall balls, and I'm one of the strongest rowers at my gym. My plan of attack for the deadlifts (which at 225 are decently heavy, especially given the high rep count) were a rep scheme of 10-9-8-7-6-5-4-3-2-1 with a 5 second rest between. That went well until the rep of 6 and I went 3-3. After that, I just got them done as efficiently as possible. The first few wall balls were...well, you would've thought I was drunk! My legs were jacked up but I quickly got a hold of them and did well. As for the rower, while I am a strong rower, those wall balls left me gassed. I finished the row in 10:48, leaving 2:12 to do "something." That 10:48 was a recorded time to help with the rankings so it definitely mattered. Castro knew a lot of people would hit a brick wall after the row. So instead of staring at my fellow athletes for 2:12, I repped out a bunch of hand-release push-ups, the scaled movement for part 4 of 16.4. They didn't count for anything as the Rx portion of the workout ended with my row. I logged a score of 165 reps! It was an awesome workout and I felt those deadlifts for about 3 days!

So for the prior 4 weeks, I couldn't shake the hunch that Castro would bring back an old workout from 2014. We weren't yet doing CrossFit in March 2014 but it ended with a killer workout of thrusters and bar facing burpees. To date, no CrossFit Open has been void of thrusters so 16.5 would surely have them, or so we thought. BUT, 16.1 had bar facing burpees already so would he repeat? The big Thursday announcement was broadcast LIVE from The Ranch in California where the original Games took place. As he stood there staring into the camera with his trademark smirk on his face, he said: "16.5 is....14.5." And there we had it. No time cap, just plenty of suck. 16.5 was the only thing between me and doing the entire Open Rx. 16.5...or 14.5 is:
21 thrusters at 95lbs, 21 bar-facing burpees, then 18 and 18, and so on all the way down to 3. 21-18-15-12-9-6-3. In all, 84 crushing thrusters and 84 bar facing burpees. Those require you to do a burpee facing the bar then jump over the bar (both feet leaving the ground at the same time) and do the next burpee and so on. Thrusters are yet another weakness for me. Upper body strength is far better these days but flexibility is still a struggle. That many thrusters at 95lbs would certainly be very rough...but I did it. I'll never forget my wife's comment after the workout...and keep in mind she is a nurse:

"I thought you were having a cardiac event during the round of 6...but I knew you'd say something if you were in trouble." 

It did suck...for 23min, 41sec. But wow...so proud of myself for doing it and even more so? I was proud of my wife because she did it Rx as well. She almost didn't even walk into the gym that morning!

Overall, I'm thrilled with my performance in the 2016 Open. I am far stronger than a year ago and I'm already looking forward to what 2017 will hold. Here is where I ended up both in the Central East division and worldwide amongst Men, ages 40-44. Am I happy? Big time. I'm especially thrilled because heading into week 5, I was over 9,000 worldwide and in the 600s in the region. I essentially jumped 1500 athletes worldwide with my effort in 16.5! Plus, being in the top half is really enough for me. I'm very happy with it.

The icing on the cake for the 2016 Open is that my wife did it all, and half of it Rx. She wanted nothing to do with it in 2015 but her confidence and strength has sky-rocketed over the past 10 months. She has a passion and drive like never before and she crushed it. I couldn't be happier and more proud of her!

After 16.5, our small community at CrossFit 881 spent a few hours together, grilling some chicken and steak, enjoying some comfort food and even a few beverages. Great friends, quality coaching, and "embracing the suck" together. The 2016 Open is a wrap and now us 99%+ of CrossFit athletes will glue ourselves to LIVE YouTube streams as the Regionals kick off on May 13th all over the world and then the Games form July 19-24 in Carson, CA where the fittest man and woman will be crowned. Now get on your #beastmode and get to work!

CrossFit 881 Family post-16.5

Faith, Fitness and Family

I'm inking this post from a comfy chair at my daughters' orthodontist. Child #2 gets her braces on today. Child #1 gets them off in a few months. So with the ending of one payment plan begins another but I'm thankful for that. Thankful for non-overlapping bills and a little bit of insurance to ease the burden of a costly service. So, while she gets the metal in her mouth, a few minutes here to catch up.

Only a few more weeks and another birthday rolls in. It'll be my 43rd year of completion on this earth and to me, it's just another day. Seriously, I'm good with a birthday kiss from my bride and perhaps one of my favorite craft brews at dinner and I'll be good. Many say that "age is just a number" but in my opinion,  it means a lot more to folks. It's used as an excuse, a point of complaint, often hidden and considered "private" but really, it just is. We all grow older by the moment and really, it's just a number. To let it define you, your limits, your "whatever" is to hold yourself back!

March 23rd...2016. It's amazing to me to think that 5 years ago, I was about to head on over to Afghanistan. Thanks to Facebook's "On This Day" feature, I get reminded of that daily, how I felt moving towards the day and forced to reflect on the "me" of 2011 vs. the me of now. Like I tell many, perhaps I'll write a book on that journey but suffice to say for now, it has been filled with the lowest of lows along with some incredible highs. Today, though, it has taught me to live in the NOW, capitalize on TODAY, love those around me NOW and never let a kiss go un-given, a hug not shared or the sun to go down on emblazoned debate. It has taught me to not count on tomorrow and to be the best version of me...today...with all the knowledge and resources I have before me.

Faith: If you asked me when I became a Christian, I'd tell you something like: "Well, I was 5 years old, WKRP in Cincinnati was on the TV, and I was eating a bowl of buttered rice at the table in our modest home in Canfield, OH." That's really my recollection! I was raised in a Christian home, attended church my entire upbringing, was active in the youth groups of many churches, attended summer camps, and in all, I was a pretty good kid. To this day, I have never touched, let alone smoked (or whatever) an illegal drug. I kept clean, got good grades, and had parents that provided a safe and stable home to grow up in. Faith, though, or my religion never really matured. I definitely had the mouth of a sailor in the 90s and I led my home/marriage the best I could. We were active in using our talents for music and we were always engaged in groups within the church. It wasn't until late in 2011 (just after my return from the desert 10,000 miles away) where my faith was put to the test. It was a fork in the road of sorts and I could either say "I'm done with you, God." or fully devote myself to Him, let Him take the lead, and in turn, lead my wife and family. I chose the latter and I'm living testament to an awesome God who just never fails me. I really despise the term "religion" and the societal rules it has forced into our country and world. Instead, I am a Christian with a heavenly Father who is my all in all...my interceder, my leader, the one I talk to first when I wake up, and my protector. When the crap hits the fan, I know "He's got me" and won't let me go. There is great peace to quite literally KNOW Him and cast all the worries of this life on Him and let Him lead instead of me. There really isn't anything comparable in this world.

Pre-November 2014

Fitness: Back in 1997, I ran my first marathon and for the next 17 years, that's all I did. It began with marathons but then upon our move to Ohio in 2002, the taste for trail-running was sparked and ultra running followed soon thereafter...and eventually a few 100-mile races in 2009. It wasn't that I grew tired of running or hated it, but I was tired of hurting...and aching. I was also tired of never looking different in the mirror. I thought "How could I run 200+ miles per month yet never lose a pound, an ounce of fat, or even look anything but sedentary?" I wanted a change so I accepted the invitation from friends of ours to try CrossFit. That was November 4, 2014. In the beginning, I still ran but cut the mileage way back because too much mileage made me too sore to really give it all in the gym. Fast forward to today and I might run 10-20 miles a month now...max. I find it hard to still call myself a runner but my body still remembers it and when I do head out, it's all groovy! I love it. But, the fire that burned bright before that pushed me out into the dark at 4:30am most days is all but snuffed out.

Today, I truly feel like I am in the best shape of my life. I could never do a dip, a pull-up, climb a rope or lift much of anything heavy. I can do that and a lot more AND I can often hold my own with those half my age. The long-distance running part of me (aka: endurance) helps me often for those long, grueling workouts where others just want to die and give up. The "engine" is my ace in the hole...my overall strength is ironically my weakness and kryptonite. But since 2014? It is far better and greater as indicated in the current CrossFit Games Open competition that I am a part of. The photo here is from last Saturday and was captured part of the way through 55 dead lifts at 225 pounds. I could lift that a year ago but there is no way I could've done it 55 times. My daily grind is overall positive but I still fight myself and my shortcomings. I have always been and always will be very, very hard on myself and unfortunately, those around me just don't get it. They perceive a bad attitude, a desire to not be there, a "whatever." The truth is, I love pushing myself hard and seeing/feeling change. It's not one of vanity to show off, but feeling good in my own skin and accomplished. I still look like a goof in so much I do but my heart is fully in it. I'm not sure where the future is headed here. I know I love it and I won't stop doing it. The rest is a blank slate.

Before I close the book on fitness, I would be remiss if I didn't share a little something with you. You probably know I recently got into rucking and GORUCK via the local Cleveland Area Rucking Crew and had signed up for my inaugural event over July 4th weekend on July 1st in Cleveland. Well, I dove a little more head first into that world by signing up for a triplet of sorts dubbed the HTL. In June, I will head to Detroit, MI for a 3-event series that begins with the GORUCK Heavy, followed by the GORUCK Tough and then finally the GORUCK Light. If you really want to know the "suck" factor here, just click on the hyperlinks you just read over in the preceding sentence. In a nutshell, the Heavy will be 24+ hours and cover 40+ miles. A special forces guy will lead it (aka: cadre) along with Old Glory and it'll be all about team and not quitting. Of course, I will always be carrying my 30 pound ruck on my back. A few hours after finishing, I'll do the Tough event  which will be 10-12 hours and cover 15-20 miles. After that, it's onto the Light that will be 4-5 hours and cover 7-10 miles. No sleep. No quitting. 3 patches.

Family: While faith has to come first, family is as tight a second place as it can be. My focus to keep my marriage alive, fresh, fun, selfless and loving is laser-focused. Who says 23+ years has to be boring, dull and meh?! I think my bride would agree that through our journey, we are closer than ever and stronger than ever. While we have had our bumps, bruises and near total collapses, we have made it to this point. I read something this morning about the enemy (aka: devil, Satan, evil)...if you hear him talking, he's lying! It's so true! He is a king, for sure...the king of lies and deception. The sooner you realize that and who is talking, the sooner you can be set free from it and call it for what it is every time he comes around.

Being a father also is a challenge to say the least! I swear they are a sponge for everything! Our youngest said something last night and while it wasn't a cuss word and I have certainly said it, it should not come out of her mouth! LOL! I kindly told her "You really can't say that." (insert chuckle) But, I will continue to do my best by them and hopefully, we'll stay close for a lifetime and they'll always know that I love them no matter what and through anything life deals them.

In closing, I'll just say that things are good. Change is constant. There are many knowns and unknowns in the near and distant future but as long as I keep priorities in check, be passionate about all that I do, and never compromise who I am, it'll all work out as it should. I just gotta remember to smile more...one thing that doesn't come natural for me! "I promise...I'm not angry!!"

Go be epic, friends!