Woooo….Ric Flair Dot Gif!!! What a great week! In so many ways I feel like I’m starting my fitness journey over again. I’m starting CrossFit all over again. I’m going deep and 100% trying to channel every bit of this guy that I can: https://vonralls-blog-blog.tumblr.com/post/9956763872/lift-heavy-run-long. I don’t know what ever made me decide to start taking pictures of myself and my workouts. What made me want to start blogging and start something called “Lift Heavy Run Long,” but here we are. I miss that guy, and so far for the last two weeks I’ve been on track to align myself with what that guy was doing vs. what I’ve been doing for the last year or so. So here’s to the weekend and more pictures of my dumb face doing what I’m supposed to do. Let’s GO!

Today was fun. In fact the last few days have been fun. The gym made a programming switch to the NC Fit program, and it’s more traditional type stuff with strength work and conditioning. I really dig it.


EVERY :45 x 4 SETS
3 x 2-for-1 Toes to Bar*
-Rest As Needed
5-10 Toes To Bar
*1 Rep = 1 Kip Swing + 1 Toes to
Bar + 1 Kip Swing


8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Cals)
KG BB: (50/35)|(35/25)

A couple of notes/lessons from these last two weeks. I’m scaling everything that has to do with overhead and shoulders. At first it was frustrating but I feel much better and stronger for it. I did the thrusters today with an empty barbell, and I honestly felt better in that overhead position than I have in a long time. Even with an empty bar. So the lesson is what you probably already know. Focus on position and proper movement and let the weight come later.

The second thing is Toes to Bar. Another movement taxing on my shoulders. My scale going forward is going to be staying as hollow as possible and keeping my legs straight. I think I’m doing myself a disservice by contorting myself into a pretzel just to get my toes to the bar. I think focusing on staying as hollow as possible and keeping my legs straight even though I don’t get to the bar is going to be better for me in the long run.

Have a good weekend,

-The Rev