Even though it was a bit greasy, I loved being in the woods this morning at Great Seal! #bikeride #mountainbike #RMNP #CrossFit #useyourfitness

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Got Monday started right! A. Back squat, 3 x 6, 42X1; 3:00 rest (#245-#245-#255) - no wraps, no Oly shoes B1. Close-grip bench press, 8-6-4, 21X1; :60 rest (#185-#195-#205(3) B2. Pendlay row, 3 x 7-10, 20X1; 2:00 rest (#135-#155-#185) could start to feel that I was pulling more with right arm C. DB external rotations, 3 x 8/arm, 30X0; :60 between sides (#15-#20) D. Front leaning rest on rings w/palm forward, 3 x :60; :60 rest + 10:00 AirDyne @ Z1 Felt good to be in the home box! #CrossFit #Crossfitmasters #rttg16

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Back on that bike at Scioto Trail! #getoutside #useyourfitness #mountainbike #ride #CrossFit

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Last vacation breakfast pic. Miller's Guild. #farmtotable eggs. Bacon. Potatoes(w/ cumin) and kale. Awesome!

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It's Friday! Last vacation workout before heading back to the OH! Hit up @crossfitbelltown again, thanks for hospitality Kendra! A. Back squat, build to a tough set of 7-10, 42X1 Worked up to #245 for 7, endurance wasn't there today! For 10:00: Evens: 100m row hard (:16-:17) Odds: 10 fast hand-release push-ups (:12) + For 10:00: Evens: :10/side 1-arm passive hang from bar (R easier than L) Odds: :30 front leaning rest on ground #CrossFit #Crossfitmasters #rttg16

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Thursday: Dropped into @crossfitbelltown for some trading, very cool place! A. Squat snatch, 10:00 tech/speed work - don't exceed 135 - felt slow getting under the bar, and soft in the catch B. 1 halting snatch-grip deadlift (pause just below knees) + 1 snatch pull, 3 x 1 @ 200; 2:00 rest Then 5:00 @ 90% 3 muscle-ups 12 box jump w/step-down @ 24 5 full rounds 3:00 rest 5:00 @ 90% of [3 wall walks + 12 kettlebell swings @ 70] 3 rounds + 3 wall walks + 2 rounds not for time: 10 light Trap 3, 30X0 10 weighted hip extensions #25 10 alternating pistols 👍🏼 Definitely feeling a bit out of shape #CrossFit #Crossfitmasters #rttg16

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Riding the Great Wheel in Seattle! #vacation2015

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