Last Week's Recap

 11/11/30

I had a tough time getting back into it last week after that competition. Yes my back was still tender, but emotionally I will admit that I was bagging it a bit. I was joking around about my pussification with Johnny Deadlift. I wasn't serious about anything, but there was definitely a moment where I thought I was done with it. It sucks when you know you should be better, but your body just isn't there yet. I told him I was having a tough time focusing again. He showed me no mercy and called me out on it.  He told me to get my ass into the gym. Listen to him and he'll take care of the rest, but he can't help me if I don't come in. He's right. I am too far along to just quit. Christ I am Tony No Bread! What kind of an example would I be if I did that? He was right. Next WOD... I'm there!

Oh Shit! Box Jumps. Of course....

WOD
10 mins to complete
10-9-8-7-6-5-4-3-2-1
Pullups
Box jumps -pause at the top
 

Rest 3mins then
 

10mins to complete
10-9-8-7-6-5-4-3-2-1
KB swing 53#

Situps

6:35 WOD 1

4:24 WOD 2

Total: 10:59 Rx 

Really???  Box Jumps on my first WOD back? My back isn't fully recovered yet and I was hesitate to come in and do this one, but I had to get my ass back in there. No excuses. Just take the Box Jumps slow. That's exactly what I did. 

How this WOD works is you do 10 Pullups then 10 Box Jumps. Then 9 and 9 and 8 and 8 and so on. My only focus on the first WOD besides not destroying my back anymore was to do all of the pull ups unbroken.  Unbroken! Yea Baby! The pull ups weren't hard, but sometimes I lose focus and just drop off the bar for no apparent reason. I needed to stay focused which I did. Now the box jumps started to hurt a bit toward round 7. I just took my time with them and I finished with an okay time. 6:35.

I knew I would fly through the second WOD. Kettlebell swings and sit ups are not a problem for me. I was able to transition between the both pretty well. As I got closer to the end I went beastmode and finsihed, had a cigarette, milked the cow and brushed my teeth by the time anyone else finished. 4:24.

I made up some serious time here which helped my overall time @ 10:59.  Besides my back being a bit sore. I felt pretty good after this one. It was good to get that first WOD over with and to tell my psyche to go fuck itself!  Again...

12/1/30

This one didn't look so bad. Ha Ha 

WOD
Row Your Wallballs Off
 

Row 500m
25 Wallballs
100 Double unders
25 Wallballs
Row 500

10:40 Rx

Oh the joys of rowing. Actually the last time I rowed I felt pretty good afterward. Good as in barely able to breath and flopping on the floor good, but nothing was sore afterward. Bonus!  The 1st 500m row went exactly as I planned. I took it easy and finish around 1:40. Unfortunately the second 500m row killed me! My knees swelled up and I think I added another 15 seconds to my original time. My knees and thighs were on fire for hours after. I don't think the swelling went down til the next day. I never know what's going to happen with me and the mighty rows. Less swelling would be nice though.

I was worried about the wall balls here. I wasn't sure if they would affect my back or not. Especially when the day before where those Box Jumps reignited that burning feeling in my lower back. I ended up having no real issue with these. I went unbroken on the first 25 and I think I almost went unbroken on the second 25. No pain!  

Double Unders. I felt those would hopefully seperate me from the group. Not! I had a tough time finding a rhythm early on. It was extremely frustrating. By the time I reached 50 I was pissed. It took way too long for me to get there. The second 50 I crushed. 35 and then 15 I believe. I should have had that done in a minute tops! I think I need to put a little extra time back into the DU's again. Just so I can stay comfortable with them on a consistent basis.

Overall this WOD was hard. I couldn't believe how gassed I was halfway through. Even though it crushed me it felt good as well. Trying to stay consistent here. Next time I will blow through those double unders and finish under 10 minutes. 

12/2/30

My schedule wasn't really working for me today. I texted Mr. Deadlift to see if he was around in the afternoon so I could sneak in. That didn't work so he suggested 10am. That also didn't work. Shit, I really wanted to keep this going.  Finally he just texted me, "Make Time!"

I don't know if that last text had a subconscious affect on me or not, but for some reason that may never be understood, I woke up at 5am. I tried to fall back asleep, but that was a no go. I walked around the house like zombie, trying to figure out what to do. I looked at the clock. Do you know what it said?

Make Time!

I quickly ate something, played with my son real quick and left for Glen's 6:30am class. I walked into the middle of the 5:30am's WOD and Glen just pointed to me to spot The Condor. He looks up at me on the bench and the first thing he said was, "Is that TNB? It's like seeing Santa Claus!"  Ha Ha  Lets just say that I rarely go to any early morning classes.  Afterward, Glen brings me over to the 6:30am group and introduces me.

Glen: "This is Tony No Bread. You probably won't ever see him this early ever again."

TNB: "Hi"

Glen: "Did you pull an all-nighter?"

TNB: "Not this time."

The WOD....

WOD
4 rounds – each scored separately
Max rep bench press in 1 min @ 100#'s
Sprint 400m
10 burpees

score = reps/time

post best and worst round

This WOD was brutal! I underestimated how difficult this would be.  My times for the rounds are the following. My best is is green and my worst is in red. Pretty easy to figure out.

1. 43 reps and 3:24
2. 26 reps and 3:44
3. 24 reps and 3:40
4. 21 reps and 4:05 

When I came in after my first run I could barely lift myself off the ground for my first burpee. My arms were toast form the first 43 reps. WTF did I get myself into here? I actually thought I could do more than 43 on the first set. I was flying. I think I had 30 in 30 seconds, but all of a sudden it went to shit real quick. That got heavy! I was wondering why everyone needed a spot. It's only a 100 pounds.  Geez...

As usual my runs sucked ass. Like I had on cement shoes. My times weren't that bad, but if I could ever get that leg transplant I would be all set. Fun WOD, but my chest was sore for days afterward. Glen even made us do a 5th round for shits and giggles.  Thank Glen.

By the way, I love you guys and I love Glen, but you can keep your Craic O'Dawn classes to yourselves. Way too early for me. My ass was dragging later at work. I still need a nap!

Must Find Motivation!

I know it's been a while since I have updated. With my crazy schedule for the holidays along with battling this cold that won't seem to GO AWAY, I haven't been able to dedicate the time. I know some of you were wondering how the competition went.  Lets just say some of it was good.

First off, being surrounded by so many CraicHeads is incredible. I have never met such a dedicated and inspiring group. Even for ones that weren't competing who made the drive, you complete me. I love how at every competition, we are the largest and loudest group. I love it! We spread our infectious ways faster than a zombie outbreak. With a little less blood as well.

CraicHeads!

I found out what the WODS were a couple of days ahead of time. Nothing really scared me, but I knew I would have difficulty with some of the movements. This was a non-firebreather competition. Meaning the people competing are training for life. Firebreathers are the ones you see on ESPN.  They are also the ones who don’t seem to feel pain, or at least they don’t allow it to stop them, or even slow them down. After this competition the only thing I have in common with a firebreather is I don't allow the pain to stop me. We'll get to that later.

WOD 1- "The Mayflower"

21-15-9

Hang Power Cleans 95#

Lateral Burpees over the Bar

10 minute cap

6:03

25th place

An okay time. Lets put it this way, I knew I had no chance of winning this competition with this time. It had to be under 4 minutes to be able to compete. Plus, when I saw  Paul Teehan walk into the box the other day saying he was in the competition. I knew I was fighting for second place. In case you forgot, this is Paul...

Funny because the night before I was talking to the Caveman about strategy and how realistically you should be able to do this WOD in 3 minutes. Yea sure, maybe if you are an elite athlete. I might look like I might be good, but I suck harder than a pro am on her first casting couch.  I was right about the time though. Everyone who was in contention finished close to that prediction.  I knew I never had a chance when I saw burpees listed. I really knew I didn't have a chance when I went through the motions of the WOD the day before. Looking back on it maybe I shouldn't have done that. I think I mentally fucked myself by realizing I was gonna suck at this WOD before I had a chance to do it for the competition.  I called the Caveman immediately after and said, "We are fucked on the 1st WOD!"

Yes that's me sucking at Lateral Burpees!

Paul and how you are supposed to do a Lateral Burpee!

Now the 2nd WOD! Oh baby this is what I was waiting for. I get to lift heavy!

WOD 2- "Myles Standish"

 5min

5 rep max Front Squat in 25 secs (25 seconds start when bar leaves ground)

Immediately following the 5 minutes, Max jump rope passes in 90 seconds.

This is a separate scored workout.  Triple Unders= 3 points, Double Unders=2 points, Single Unders=1 point

215#  5 rep max Front Squat

146 points Jump Ropes

5th Place!!!!

I knew I was going to do well with this one. You had to power clean or squat clean the bar up before starting your reps on the front squat. I've been able to power clean 215# for a while now so I knew no matter what I was going to get at least 205#. I also knew that I would be near the top. It's not easy cleaning that much weight off the floor. I had to figure most people would have trouble with it. I game played here a little bit. I wanted to only have 3 chances before resting for the jump ropes. I knew my legs were toast from the burpees and I needed to conserve as much energy as possible.  So I went heavy right away.  I didn't want to fuck around with warm up weight and have no time left.  185# was my first attempt and then I did 205# right away.  I had plenty of time left so I was only going to attempt 215# once whether I made it or not.  Super psyched that I was able to do this. The video below is my attempt at 215#. At the end you see my left hand slip off and kind of slap me in the face. Ha! Ha! I held the bar up there for an eternity with one arm. It seemed like forever till the judge called that last rep. I was gonna be pissed if it didn't count.

I decided to do double unders for the second part of the WOD. I haven't done them in a while so my timing wasn't spot on like it has been in the past. I was doing okay for a but, but my legs were killing me. With 30 seconds left I switched to singles and my total score was 146. I was thinking afterward that if I just did singles to begin with I probably could have cranked out at least 200 points. I don't think in the end it would have mattered much. 5th place on the Front Squat is awesome!

215#

Paul crushing it at 245#  Bastard!

Now the dreaded 3rd WOD! Looks pretty straightforward on paper.

WOD 3- "Squanto's Revenge"

Run 300 meters

5 rounds

9 Deadlift @185#
12 Box Jumps @24 inches

15 Wall Balls @20# with a 10 foot target

Run 300 meters

20 minute time cap

DNF

(Did Not Finish)

I can run 300 meters without gassing myself so I didn't mind that.

Girls always run faster than me.

Deadlifts are right in my wheelhouse, especially at that weight.  

Oh Baby! My favorite movement.

Box Jumps, Uh Oh! I knew at some point these were going to kill me and slow me down immensely. 

This is in reference to any WOD with Box Jumps. Notice no picture of me here...

Wall Balls, only 15 at a time. I can do those. I knew they would be tough toward the end, but doable. 

Obviously before my back said FUCK YOU!

I was hoping to fall into the 13 to 15 minute category time wise. Oh Boy was I way off.  At some point during my second round of Box Jumps something happened to my lower back.  Not really sure, but I was in pain. Badly. True to Tony No Bread fashion I kept going. I could barely stand up on the box to complete my reps. Wall Balls became super painful as my range of motion became non-existent and the Deadlifts just hurt. At this point I was in my own world. My back was killing me and I couldn't hear anyone or anything except my judge. I vaguely heard Mike Power saying something about not being stupid, but as we discussed later no one was going tell me to stop and no one would have stopped if the positions were reversed.  In some fucked up way I still thought I could finish in time. I believe I ended up being 9 Wall Ball reps and the last 300 meter run from finishing.  I don't know what hurt more at that point. My back or my pride. TNB let out a little cry after that one. 

In the end I wasn't really happy. I mean I pretty much knew where I would finish with each WOD. I have enough experience in the past year to know what my strengths and weaknesses are.  No real surprises. Just the fact that I couldn't finish that last WOD. I was so mad and disappointed. I actually felt like I let the CraicHouse down.  I hurt my back and I feel like I was kicked in the balls. I am having a really hard time getting motivated again. It's now been almost a week since I have worked out. Partly because of my back, but also because I am mentally handicapped because of my finish.  I know there were some highlights in there for me. The 2nd WOD finishing 5th and the fact that I never quit. Still doesn't make me feel any better though.

On another note the CraicHouse kicked some serious ass! Of course Paul Teehan came in 1st Place in Men's Rx, but we also had Sara McEvoy win the Woman's Rx with Shazam coming in 3rd and in the battle of The Yardhouse, Ed came in 2nd over Daniels in 3rd in the Men's Scaled division.  Here is CrossFit Providence's Recap. The CraicHeads were all over the standings. I am very proud of everyone and would like to thank our coaches John, Glen, Sara and Jarrod for making us better physically and mentally everyday. If it wasn't for you guys we wouldn't be able to crush all of these other CrossFit Boxes!

Till next time....

Teehan showing off the goods. This picture depresses me! Ha Ha

Kick That Goat!

If he did CrossFit he could kick it harder!

Strength workout today! Yea! I love these days. Oh Shit! Squat snatches and a 1 rep max OverHead Squats. Um, maybe I should pass...

Skill/Strength: Squat Snatch

 65#

 

Strength: OverHead Squat 1-1-1-1-1

 

135# PR!!!

In the past I totally would have skipped this workout and by the look of the board today, it looked like a few of my fellow CraicHeads did. I have said it before and I'll say it again, but I'm not going to get any better at something if I keep avoiding it.  Especially one of my biggest Goats, OverHead Squats. 

 

I look at it as voting. I have had heated arguments with people about politics and candidates and at the end of the conversation I continually find out that most of these people don't vote. Shut the F up! Your opinion doesn't matter to me.  Just like I can't feel compelled to cry about not being able to do a movement if I never put any effort into it. I can't complain about if I don't do it.  So now that I went today, let me complain....  :)

Squat Snatches... Oh man I had a tough time with them. I just can't get my head into the movement. I don't know if it's my limited range of motion or just a fear of sucking at something.  I only worked up to 65# because I just wanted to work the movement. I didn't do very well.  I have a new Goat now. JOY! Add it to the list.

Oh Baby! OHS not my favorite movement, but I have been making an effort to work on them and I think it payed off today.  1 rep max, 135# Never in a million years would I have thought I could ever do this. With my junky shoulders and mental blocks I would have been happy to continue to use the bar, but what good would that do? I had written down that my 1 rep max was 125# before, but I know that I didn't get my butt down toward the ground on that. Since that's the case 95# was my 1 rep max. I crushed it! It felt really good to get it done. Johnny Deadlift was nice enough to take a video of my PR. 

 

Check it out!

P.S. Bite me Ray!  <--- New TapeFactory for a few movements.

Suck it up and Go!

I have to admit, today I was hurting. I drank a little too much last night and was feeling the repercussions this morning. I looked at the WOD for the day and wasn't exactly thrilled about it. Not because it seemed hard, but because my energy levels weren't there.

"Anniversary WOD"

20 Minute AMRAP (as many rounds as possible)

10 Body Weight deadlifts

16 Double Unders

9 Pull Ups

This is Johnny Deadlift and his wife Sara's concoction to celebrate their wedding anniversary. Gee, thanks guys! Actually, congratulations to you both for making it to year two.  You only have another 70 plus years left to go. Get after it!

I really didn't have any delusions about crushing this one. The workout wasn't terribly difficult. I just wanted to set a good pace and take my time. I went into it thinking that I just wanted to sweat the night befores fun out of me. I do believe John said he could smell the booze on me. YUMMY! I chose 205# for my deadlift weight and I know I weigh a little less, but my head was pounding and it was too much math to figure out. 205# was easy to set up. For some reason they got real heavy, but the main problem was I thought my head was gonna burst every time I picked it up.  Double Unders.... This was my first WOD I did that I was able to do double unders. I felt like Buddy Lee out there.... Not!  For the pull ups I ended doing kipping instead of butterfly. When I warmed up I could feel some pain in my shoulder when I did a few butterfly's. Didn't want to do any more damage. It's nice to be able to do both and switch between them like John said. Advantage.

I did 7 rounds + 2 reps Rx. I was surprised I did that many. I really took my sweet ass time out there. Might sneak this one in sometime soon for my extra work to see how many rounds I could actually do on a normal, non hungover day.

There are a few positives I can take out of today's WOD. First was that I was able to do DU's in a workout. It's so weird knowing that just a few weeks ago I really couldn't string more than 2 in a row and now I'm looking forward to the next WOD that has them in it. I never thought I would ever say that. Secondly, I dragged my ass into the CraicHouse to do this WOD. Normally if I felt like shit I wouldn't even think about coming in and working out, but I knew if I didn't I would be thinking about it all day. This is a huge mental hurdle I jumped. I'm not going to get any better if I avoid a WOD because I have a hangover. Any work is better then none. So I am giving myself huge kudos for that.

PR'd Double Unders after "Grace" on Saturday @ 56 in a row. 

GloboGym. Turn that Frankenstein into Frankenfine!

I wasn't looking forward to today's WOD. It reeked of GloboGym. 5 rep max Bench Press. I had a really difficult time convincing myself to go, but forced myself regardless. How else am I supposed to become the complete package? Oh Baby! One of the many reasons I came to CrossFit though was to get away from these types of workouts. Albeit, this is only the second time we have done them this year, it's still a turn off for me. Part of the reason as well is that I generally suck at bench press. Even when I walked around aimlessly at a globogym I avoided this movement as often as I avoided farting in private.

• A) I could never do any heavy weight.
• B) It was intimating lifting next to a bunch of meatheads glaring you down because they lifted more than you. Dude, your roided chest is huge but the chicken I ate last night had bigger legs than you.
• C) Yea it's great to promote shoulder stability, but it by no means is the determiner of performance.
• D) Give me core strength and working from the middle out any day of the week.  

I walked in and checked out the board. Jack put up 275# for 5. No chance there. Crazy Mike did 245#. No way! Rico put up 235#. Nope. TapeFactory 225# Ugh I could shoot for a tie, but it's gonna be tough. Honestly I felt I could do 205# for 5 and that was it. So here I went.

• 135# for 5. Easy
• 165# for 5. Keeping it light still.
• 195# for 5. Getting heavier, but manageable.
• 215# for 5. I jumped higher than my intended 205# figuring that I still had energy and shoot for it now.

I was then going to do 225#, but Johnny Deadlift convinced me to put the 1/2 pound plates on like he did with Paul T last night. This would be the second day in a row that TapeFactory would be done in by one more pound.

Fuck it! I'll go for it. The first three reps weren't that bad. The fourth rep was tough and then I made a mental mistake...I paused at the top for too long before I attempted my fifth rep and I barely got it up a quarter of the way. Fail! That sucked. I also tweaked my hamstring a bit. The worst part was that Johnny Deadlift was taking a video of this so he could potentially post it up and we could antagonize TapeFactory again. Damn. I was thinking about attempting it again, but I wasn't there mentally until guess who walked back in???  TapeFactory! He immediately starts to give me shit. Oh I can't do it and if I do he'll do 230# right after. Blah Blah Blah. That fired me up and I start to prepare. Johnny Deadlift starts yelling at me to focus, Tapefacory is still giving me shit and then I hear Sean Curry out of my left ear calling me a Pussy and to just do it.  It was go time!

• 1st rep - Done
• 2nd rep -Done
• 3rd rep - Done
• 4th rep - Heavy
• 5th rep - Oh Shit! Puuuuuuuush!

I struggled badly, but I fucking did it. It felt so good to complete that 5th rep and not fail again. Yes, it was on video and TapeFactory did attempt to beat it, but he didn't have anything left in the tank. I'm not sure if the video will be released, but if it is I will definitely post that shit.

Buck Furpees!

Today's workout consisted of front squats and burpees. 21-15-9 and the front squats as RX(weight) was at 115#. That is a rep scheme so 21 of each to 15 of each and then 9 of each. Two things I am not very fond of personally. Knowing the workout ahead of time I represented with the appropiate shirt, Buck Furpees. Front squats aren't so bad for me. My five rep max is 235# so at 115# that was shit. Usually the only problems I have with them are regarding my shoulders, my legs which suck ass and my nasty ass sweat. Usually the bar rolls off me because I sweat more than Amanda Knox and the threesome she had the night before. I did the WOD in 9:05 with a Ten minute cap. I am comfortable with this. Can do better, but it is what it is.

I did this RX because I knew the weight wouldn't kill me but I knew that the burpees would be shit. Wrist flexibility is still a problem for me regardless how much I stretch beforehand. After my first Burpee after my first round of 21 front squats I knew I was in trouble. Plus the fact that I had to do the WOD behind Jack! He's way too sexy for your love. A) I couldn't concentrate and B) Ummm, Burpees suck!

The coolest thing about today was that I was able to kind of coach/give advice to a few CraicHeads. I might not be the best at these WODS, but I have a pretty good idea about form and the movements. I have an advantage, but also a hindrance. I can lift a ton of weight, but my transitioning sucks. It's getting better but sometimes I feel like I'm rearranging deck chairs on the Titanic. What's the point???? Honestly regardless of this competition, if I have advice or I see someone struggling with form or not sure of themselves. I will help them. Feels kind of cool that sometimes people look up to me for advice at times when reality is they are the people the drive and motivate me to become better. Even though my CrossFit experiance isn't that long, it is longer than most and I do have a wealth of information and motivation that I can and should share. We all help eachother in ways we might not ever know and that's the beauty of what we do. Someday I could see myself as a coach.

I stayed late today per usual and continued to work on my Double Unders. I also have made a weekly Goat list. Every week I will work on a few things and get after them. Today's challenge were pistols. I will master these at one point, but Oh Baby they suck ass hardcore. My legs overall are my biggest goat. Recovery time is usually double of people's mostly because my legs hate me. Other goats this week that I plan on playing with are handstands along with handstand push ups again, overhead squats and dips. Until next time CraicHeads and friends. Remember, if you can't Eat it, Drink it! TNB says so...

TNB 2.0 Has Arrived and Thank You for Your Donation!

TNB 2.0! Its here and it will be better than the sequel! I started this blog for many reasons. First and foremost it's because I want to win the second version of the No Bread Challenge hosted by the future of CrossFit, CrossFit Craic. I guess technically it will be my third time in a challenge against the dreaded bread. Fuck You Bread! Here's a quick back story.

One night a bunch of CraicHeads went out drinking. A few of us decided to hit up late night at my work. Shhhhhh, don't tell.  Glen, one of the owners of Craic questioned me on my eating habits. I proceeded to tell him the gruesome details of my never ending addiction to anything bread. In the most serious inebriated way possible Glen said to me, "I bet you if you gave up bread you'd lose 20 pounds like nothing." I believe my first response was, "I could take a shit right now and I'd lose 5 pounds." I got the Glen look. Fellow Craicheads know that look I am talking about. I was drinking a couple of days later and had gotten drunken recall and I started to seriously think about what Glen had said. What the hell!?!?! I gave it a shot. So I timed my bread less journey during Lent and guess what happened? I lost 24 pounds. That fucker was right! I could take my shirt off now as I workout! Stop staring at me John Back at the CraicHouse, the CraicHeads were so impressed with my results that shortly thereafter the first No Bread 50 Day Challenge started. I continued my journey and by the end I had lost 41 pounds. Yes, it looks bigger now...

So here we are one week into another 50 day No Bread Challenge. Originally I wasn't going to join. Figured I'd have no chance of winning considering I have lost so much weight already. I started to listen to and read the banter between the members on who was gonna win and why. I just couldn't resist getting involved. I love being involved in any way with my fellow CraicHeads whether it's screaming at them at a competitions, helping with WODS, or harassing the fuck out of them during a no bread challenge. Especially since it all started with a Miller Lite Late Night. Hey, that should be a WOD name!

"Fran" is the benchmark workout for the challenge. I have done this Bitch a couple of times and it sucked each time. The first time I did it was 1/10/11 @85# in 13:07. Pathetic. Next was 6/23/11 @75# in 7:38. I remember this one because I did it the day before @95# but hit my chin hard halfway into my first round of thrusters. I literally thought I broke a couple of teeth. I mentally checked out, which I tend to do every so often. <--That would be a mental goat. This time I did it on 10/03/11 in 9:00 RX. My first time doing it prescribed. This was also the first time that I could do any pull ups with my shoulder after a month and a half. I struggled with them even though I did butterflies the whole time.  Butterfly pull ups were less painful for some reason but I had no strength due to inactivity. I expect and I will put up a monster PR on this Bitch.

The rest of the WODS for the week that I did were weighted chin ups for a 5 rep max. 55# for 5rep max and 64# for 3. Couldn't get the last 2 reps. Hows that for a hurt shoulder though? Bite me tendons. We also did a kettle bell complex which sucked because my legs were still toast from "Fran". I did that @53# for 5rds of 5reps of each of swings, cleans, squats and push presses. Then there was a 15 min AMRAP (As Many Rounds As Possible) 10 wall balls @20#, 10 toes to bar and 10 Box Jumps @24"  I did this one Rx and managed 7 rds + 3reps. I struggle badly with box jumps. Still working on them and trying to find ways to improve. Maybe a picture of Obama on the top of the box would inspire me to jump on it faster. I should try that. I have been staying late and coming in early all week to work on a lot of things that need help. My list of goats is longer than my hit list and that's freaking long. I hit a ton of PR's this week. Here is my list.

• 25 butterfly pull ups in a row. PR by 12
• 2 handstand push ups. PR by 2. Always were afraid of these.
• 40 Double Unders in a row. PR by 27 I think. Lucky if I could string 3 together a week ago.
• 100 Double Unders for time. last time was a PR @ 6:33 on 9/30/11 did it on 10/6/11 @2:20

Oh Baby! things are coming along and I have a new focus and drive. Look out CraicHeads. TNB is coming for ya! Thank you for your donation.