Tag Archives: crossfit endurance seminar

14.4 and Pool Time!


“You can’t wait for inspiration, you have to go after it with a club.” – Jack London

...or axe!

…or axe!


CF OPEN 14.4

Warm-up: Stretching with PVC, 2:00 rowing at an easy pace, 5 toe-to-bars, 8 wall balls @ 20lbs, worked up to a 135lbs clean.

14.4 WOD: 14:00 AMRAP of:

  • 60 Calorie Row
  • 50 Toe-to-bars
  • 40 Wall balls @ 40lbs
  • 30 Cleans @ 135lbs
  • 20 Muscle-ups

Completed: 168 reps! That’s 18 reps of cleans which was over my goal of 160 reps by 8!

My nerves were getting to me all morning! Why? I don’t know. In my build-ups to the previous Open workouts this year didn’t involve nearly as much anxiety,but this one was different. The only cause I can see for this was the fact that in 14.1, 14.2, and 14.3 I possessed a pretty good idea going in on how I was going to perform and what the outcome would be. In 14.4 however, even though I had my strategy in place, I had no idea where to set my goal. I felt lost without a target to shoot for so I hastily set a point at completing 10 cleans so 160 was ┬ámy number to go for. As it turns out I was almost spot on! Completing 168 reps I again barely surpassed my goal, but nonetheless exceeded by initial expectations. This makes me want to set a higher goal for 14.5 and really grit my teeth and go for it!

My strategy for 14.4 revolved around pacing. After hearing from numerous people about how they had ran out of steam a fraction of the way through the WOD I knew I need to take this one a little slower. On the other hand, I was not planning on reaching the muscle-ups so I could afford to push myself more in an effort to maximize my clean count. I’m kind of ashamed to say that 135lbs is about 80%-85% of my 1RM. Couple that with the fact that I would have already completed 150 reps prior to my first clean made me a little apprehensive about how to pace them. Starting with the row I decided to set a pace of 1200-1300 calories/hr and see how that felt. I gripped the handle as lightly as possible to save forearm and started off. In actuality my pace stayed steady around 1100-1200 and I was off the rower just over 3:00 in. For the toes-to-bar I set my pace at 5 then break. This worked great and I was able to maintain it through around 35 reps. Then I finished it off with sets of 4 and 3, completing the toes-to-bar portion in just over two minutes! The wall ball pace was set at 8 then rest. Again, this worked well and I completed around 30 reps before my pace broke and I finished up with sets of 4 to 5. Finally, with about 3:30 remaining on the clock, I came to the dreaded cleans. I really didn’t have a strategy here other than to complete a rep, drop the weight from the finish position, recover until I could do another, then go again. For the first few reps I rested a solid 10 seconds between attempts. This turned out to be my biggest error in 14.4 strategy. With motivation from my box-mates I pushed through the cleans taking less and less rest as I progressed. If I had maintained this pace from the start of the cleans I most likely would have made it to the muscle-ups!




Strength: ME Floor Press

  • Completed: 75lbs x 10, 95lbs x 8, 115lbs x 6, 135lbs x 4, 165lbs x 3, 175lbs x 2, 185lbs x 1, 190lbs x 1. *New PR!

Conditioning WOD: Completed 14.4. That’s enough conditioning for the day!


Warm-up: 500m row, 50yd free, 100yd free, 100yd kick, 150yd kick.

Swimming (Short Interval): 4-6 x 2:00 TT, resting 5:00 until form/pace dissipates or six rounds are completed.

  • Completed 4 iterations of the WOD with distances of approximately 208yds, 207yds, 206yds, and 205yds respectively. Consistent, no?

First Try at 14.3 and CF Endurance Seminar


“The man who is incapable of making a mistake is incapable of anything.” – Abraham Lincoln

"Oh hey, what's up?" Judging 14.2 at JBLM CF.

“Oh hey, what’s up?” Judging 14.2 at JBLM CF.

We learn more from our mistakes than our successes. Don’t ever, ever, ever be afraid of failure. The fear of failure and making mistakes should never prevent you from moving forward, taking a step forward, getting out of your comfort zone, trying something new, etc…┬áThese are the things that make life great and worth living. Do not avoid these moments, embrace them and use them to your advantage. If you fail learn the lessons, target the weaknesses that caused the failure and promise to improve them. If you make a concerted effort at this you will either improve your existing skills or learn new ones. Constant progression, through DISCIPLINE, STRENGTH, and PERFORMANCE!



crossfit-meridian-logoYesterday afternoon I pulled into Meridian, ID after a nine hour drive from Tacoma around 3:30pm. Checked into the hotel with just enough time to relax for a bit before heading to CrossFit Meridian to run through my attempt at 14.3. Dropping my bags into the hotel room I was looking forward to a quick power nap until I looked at my phone and realized I crossed a time zone and only had about 15 minutes to change and get to the box…great. After my GPS took me to the wrong place and I actually got the right location loaded I made it to the box just in time. There I met the owner Rick who is a fantastic guy and very hospitable to an out-of-towner. He set me up on station and told me to run through my warm-up and he’d judge me whenever I was ready. His attitude and that of the other box members definitely relieved some of my pre-WOD nerves. After a quick warm-up and mentally going over my strategy I felt ready to go and stepped onto the platform and waited for the final countdown.

The first two rounds of dead lifts and box jumps went fast. Once I hit the set of 225lbs dead lifts I slowed down, but still got through that whole round with about 2:30 left in the WOD. Next up was the 275lbs dead lift and that is where I hit the wall. I was only able to pull one at a time and dropped the weight from the top on every rep. I squeezed out seven of these in the 2:30 minutes. Despite the fact that I passed my goal by seven reps, I feel I left some on the table with this one and am going to try it again on Monday!

Also, I’d like to give a shout out to Jack and Scott, two regulars at CrossFit Meridian who I was fortunate enough to meet and complete 14.3 next to! Great work guys, keep it up in 14.4 and 14.5!




Check us out, putting those newly learned skills to work!

Today was day one of the CF Endurance seminar and I had an absolute blast! We had a small class allowing plenty of one-on-one time with the coach so we all learned some valuable lessons. Everyone in the class is great and I’m pleased to have the opportunity to have met and learned from them. The seminar was taught by PJ Newton of CF Endurance. It turns out he is the one who writes the programming for CF Endurance and thus the man responsible for the training that I do every day. He is depth of knowledge about endurance sports is amazing and I can’t think of a better coach to have. After a long day of drills, lectures, we topped it all off with a WOD and informal Q&A session. I thought my running technique was pretty good, but it turns out I have a lot to work on. I can’t wait to see what’s in store for tomorrow!



For those of you going with CF Endurance today here it is! Oly distance triathlon! I’m in the CF Endurance Seminar all day, but I’m definitely going to run through this one next week!