Thursday July 31, 2025
/
Heavy barbell volume and high-output conditioning paired with rope climb work. Felt good across all efforts.
Read More
Turner's birthday/CrossFit Games 11.5/Shoulder Press
/
Happy Birthday Turner!
17 years ago today, Cynthia and I became parents. Turner Rowland was brought into this world at a whopping 9 lbs 1 oz. He has had a big smile that pretty much remained the same from the time he was a little kid to last year when he got his first car. I am so proud of him and extremely proud and happy to be his Dad. Since he is our first, we are learning every day on how to be a good parent. It is a constant process of improvement. I hope that Turner has patience with us as we do with him. I love you Turner! Happy Birthday!
Shoulder Press
Work to 1RM
175 for me today which is a new PR!
CrossFit Games 11.5
20:00 AMRAP:
5 Power Cleans, 145 lbs
10 Toes To Bars
15 Wall Balls,
20 lbs, 10 ft
I got 8 rounds + 5 Cleans + 10 Toes to Bar + 10 wall balls (with a bathroom stop in the middle). Trevor cleared 10 rounds today which is exceptional! Great job Trevor!
I did this workout back in 2011 in the CrossFit Games Open as a project for the CrossFit Journal. I traveled with Jessica Pamanian and we went from Key West to New York competing in the Open workouts. In 2011, I did 8+5+10+6. Today was an improvement especially considering the bathroom stop in the middle.
See the full Journal article here
Or watch the video below
As with parenting and virtually everything else, fitness is a constant process of improvement. It is crucially important to document your journey of fitness so that you can clearly see what is working and what is not not working. If you are seeing constant improvement and feeling stronger and better then you are doing it right. If you are seeing a decline or not feeling good, then something needs to be adjusted.
Despite what so many of the "fitness experts" tell you, there is not just one way that works for everyone. In fact, it is my opinion that there is no one way and that each individual needs to find what works for them, fits into the structure of their life and truly makes them happy. Finding enjoyment in fitness is one of the most important things that will fuel your success.
For me, the camaraderie of the group is what fuels the success and consistency. I like lifting weights and doing SealFit workouts, but honestly, we could be doing thousands of other things and achieving some pretty good results as long as we were doing it together.
Today, we had a large group which consisted of a couple of old regulars who have not been back in a while. It was so good to see them both back in the group this morning. I hope that we will see them regularly again this winter.
I was happy to see that my score on this workout increased and that I felt good doing it. Additionally, I set a PR at Shoulder Press today. I feel great, and I am stronger than I have ever been at 46 years of age.
More CrossFit workouts:
Featured
Pullups/Cleans/RDL
/
Brandon Phillips (BP) visits the RRL
RRL Warmup
Max set kipping pullups
Clean pull +Full Clean
work to 1RM then back down
Today 95,115,135,155,175,195,195,175,155,135,115,95
Front Squat @ 85% max
2-2-2-2
Romanian Deadlift @ 225
5-5-5-5
Olympic lifting
/
I know that this bears an uncanny resemblance to me...but it is not. That is Dimitry Klokov showing how its done!
Warm up
10 KB Swings
10 dips
10 Lunges with 45 pound bar
3x3 clean complex from blocks- clean pull+hang squat clean from knee+ push press @95
3x3 Clean complex from blocks at 135
2x5 back squat at 135 lbs
3x3 Jump squats + land in bottom of squat @135
3x3 Jump squats + land in bottom of squat @225
3x3 behind the neck push press + Snatch balance at 115 lbs
7x2 behind the neck push press + Snatch balance at 135 lbs
Oly Saturday
/
Warm up
5 box jumps
10 T2B
7 Clap Pushups
x 3 rounds
Snatch complex
To the knee and hold/ to the knee and hold then snatch then 1 full snatch from ground
@95, 115, 135, 135
Clean
Build to best C&J double
225 today
5x3 Clean Pulls @ 225
2 push press/1 front squat/1 jerk
5x4 @ 135
Big lifting day with 4,900 lbs across squats, snatches, and jerks, followed by 12 minutes of Rahoi intensity. This log details reps, rounds, and results with a focus on high performance.