I am taking full advantage of having this week off and going to the later HighBar CrossFit classes. Today we did a benchmark workout, Jackie. We didn’t do a lot of benchmarks that required rowing at the other gym but I am finding that rowing is super challenging to me and I like it.

  • 1000m row
  • 50 Thrusters (45#)
  • 30 Pull Ups

Time: 16:32

I took the thrusters and pull ups 5 at a time and just got through them. I was a soaking wet mess at the end. To add misery to the day, we also did 3×12 of this Ab torture movement. I can’t recall the name of it, but you lie on a bench with your butt off the bench. Bring your knees to your chin, straighten then out and slowly lower them to parallel -hold them a sec, do it again. Want to feel your abs working? Do that, trust me. I like some of the isometric work we do — my abs will be sore tomorrow for sure!

I have mentioned before how I have been fighting a mycobacterial infection for over a year now. I don’t think I will ever get rid of it — I have been talking to the owners of HighBar who have experience as athletes as well as coaches. They are very aware and sensitive about the cleanliness of their gym and I am constantly seeing them sweep and mop with antifungal/anti-bacterial cleaning stuff.  When you are looking at joining a CrossFit box, look around – -is the gym clean? What do the bathrooms look like? Ask them about their cleaning schedule. Do you see the coaches and staff doing their part in helping keep the place clean, safe and disinfected?  It’s really easy to have an open cut and have it turn into something more when there are tons of bacteria and other shit around. Learn from my mistake!

I just registered for CrossFit for Hope in DC on July 6th. It should be a good time for a great cause and I think Scotty will be able to join me so he can take some bad-ass pictures. I’m excited!

Lastly, do you often have lower back pain? Whenever someone mentions that to me I tell them, it’s probably the hamstrings! Here’s some exercises you can do to help alleviate your lower back pain:


Low Back Pain

And of course, do hamstring stretches to loosen them up so you can move better and also help alleviate the strain on your back. It has changed people’s lives! I swear….