Monday, April 28, 2014

CrossFit Total Today

1,115 pound total (405 Back Squat, 205 Strict Shoulder Press, and a PR 505 Dead Lift)

Proverbs 27:17 says: Iron sharpens iron and one man sharpens another.  ESV

I can't wait to see my brothers Bobby and David (not shown) for Michael's upcoming wedding May 30th.

Saturday, February 22, 2014

Thank You CFF For Including Me In The Turkey Shootout

There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love. 1 John 4:18 ESV

Saturday, October 20, 2012

Thank You QTown CrossFit

“Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.” Psalm 51:12 NIV

Monday, October 15, 2012

Whole Life Challenge - Day 29

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Romans 12:2 NIV

Monday, September 24, 2012

Whole Life Challenge - Day 11

“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.” Hebrews 10:35-36 NIV

No CrossFit Boxes in Shanghai, China.  But Tabata Tuesday works for me.  Squats and push-ups, a perfect travelers WOD.  See you all soon Lord willing.

Sunday, June 24, 2012

Best Fathers Day Ever

“But the Lord is faithful, and he will strengthen you and protect you from the evil one.” 2 Thessalonians 3:3 NIV

A special thanks to my Lord for blessing me with a CrossFit weekend in Hilton Head, South Carolina.  With Wife and Daughter by my side, I was fortunate to win two of the four qualifying WOD's to rank second and make it to the finals in the "ICAN GAMES".  The winner takes all finals event was not my strength, but of the top 5 I managed to finish 4th.

I'm so proud of the four athletes of CrossFit PTC that competed in the "I CAN GAMES"  We had 3 of 4 place in the top five, with our owner Ric Thompson winning the Masters Division.

The Champion's Table WOD played out like this:

Men's Rx'd:
1. Daniel Petro - CF Smyrna
2. Brian Prochaska - CF Augusta
3. Juice Bell - Iron Forged Athletics
4. Armand Lotman - CF Redpoint
5. Stuart Bready - CF PTC

Men's Scaled:
1. Ryan Flanagan - No Excuses
2. Stuwart Reitmire - CF Beaufort
3. Will Hedges- CF Hephzibah
4. Greggor Park II - CF Fort Meade
5. Cameron Lewis - CF Wando

Men's Masters:
1. Ric Thompson -CF PTC
2. Teddy Binette - CF Beaufort
3. Julian Pierce - No Excuses
4. Patrick James - CF PTC
5. Eric Wagner - CF Oconee

Sunday, May 20, 2012

How Great I AM - Fathers Day 2012 Approaching

“May the God who gives endurance and encouragement give you the same attitude of mind toward each other that Christ Jesus had, so that with one mind and one voice you may glorify the God and Father of our Lord Jesus Christ.” Romans 15:5-6 NIV

Sunday, February 12, 2012

Travel Day - Headed To China

“Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.” 1 Corinthians 13: 6-7 NIV

Sat Hotel WOD in California at 11:59 PM.

Four Rounds for time of:
5 HSPU's
10 Pistol's (each leg)
20 Grass-hoppers
40 Box-jumps

My time was 16:45. Then 101 sit-ups!

Thursday, January 26, 2012

Thank You CrossFit 3D (Manchester, U.K.)

“Humble yourselves before the Lord, and he will lift you up." James 4:10 NIV
5:30A Class WOD Snatch 1-1-1-1-1-1 ,then Back Squat 3-3-3 with last set being a max effort. My weights were 135,155,175, 200F, 200F, 185PR and 225, 275, 315. I've been going light on my lifts and working form, and I know it has helped my overall strength. My squat is really deep now and my range of motion improving in all areas with no joint pain.
Thanks to Karl Steadman (Owner CF3D) and the trainer of my class "Josh" for allowing me to workout at his awesome box while in Manchester, U.K. this past week.

Tuesday, January 24, 2012

Remember To Donate!!

“[Doing Good to All] Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.” Galatians 6:1 NIV

5:30A Class WOD row 6K A new PR as my time was 21:38.7. I love to row! Hey thanks to all who have donated to St. Jude. Our workout is Saturday Jan-28 at 10AM, so if you want to come workout and participate, please come to CrossFit PTC and workout with us. Get directions at

Wednesday, December 28, 2011

Message Day

“Come to me, all who labor and are heavy laden, and I will give you rest.” Matthew 11:28 ESV

Rest Day

Had my first foot message. What I mean is a deep tissue message to my entire body, done with feet! A Japanese technique that was different.

Sorry I missed Mon & Tue WOD posts, so here they are: Monday 7a Class WOD: CrossFit Total - 1 rep max of Back Squat, Shoulder Press, and Dead Lift. My weights were all PR's! at 405#, 210#, and 455# respectively, for a 1,070# CFT. Tuesday 10a Class WOD: 3 rounds for time 1000 meter row and an 800 meter run. My time was 26:39! OhYeah!

Sunday, December 25, 2011

Merry Christmas To All

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6 ESV


Yesterday we did the 9:30a Class WOD: 1mile Run (2K Row scale), 2 "L" sits -15 sec each, 3 forward rolls, 4 wall climbs, 5 OH Squats #95 (135# Scale Up), 6 Box Jumps 30" (Scale Step-ups), 7 Power Cleans 95# (225# Scale Up), 8 Toes to bar, 9 Pull-ups, 10 Wall balls 20#, 11 Grasshoppers, and 12 Walking Lunges 45# plate over head. Fun workout with Michael and Emily joining me.

Friday, December 23, 2011

“For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!” Luke 2:11-14 ESV

10:00a Class WOD: 5 rounds for time of 20 Pull-ups, 30 KB Swings #53 lb., and 40 Double Unders. I am harboring a sore left calf si I scaled the WOD as follows: 20 PU's, 30 KB Swings with a #70 lb. KB, and then substituted Wall balls with #20 lb. ball for the double unders - not a good idea, as this made the WOD very hard, as if it wasn't hard enough already. My time was 47:47! Yeah, I finished last. At least I finished.

Oh here is a look at the CFPTC trainers video. These are the great people I coach with at CFPTC. Please remember, I volunteer and coach mainly in the 5:30a morning class.

Thursday, December 22, 2011

CFPTC Trainer Video Shoot

“[The Shepherds and the Angels] And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.” Luke 2:8-11 ESV


Taught the 5:30a and 7:00a classes this morning. Then made this short video.

Wednesday, December 21, 2011

It's Time For Workout For St. Jude

“And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.” Luke 2:6-7 ESV

5:30a Class WOD: Bench Press 2-2-2-2-2-2-2-2-2-2 and Deadlift 5-5-5-5-5 Record your weights. My Bench was 275 and my Deadlift was 335.

Donate or come workout with us January 28, 2012, or do both! Won't you help us raise money for St. Jude? Come one come all 10a WOD will be so fun, you will love it. God Bless.

Tuesday, December 20, 2011

Be Great Today And Everyday

“[The Birth of Jesus Christ] In those days a decree went out from Caesar Augustus that all the world should be registered. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child.” Luke 2:1, 4-5 ESV

5:30a Class WOD: 3 rounds of 15 Reps #35 Dumb Bell - Right Arm Squat Snatch, 15 Reps GHD Sit-ups, 15 Reps #35 Dumb Bell - Left Arm Squat Snatch, 15 Toes To Bar for time. My time was 14:04. Then 54 sit-ups.
Just like this lady, we all had to start our journey. For those who haven't started, just know, you are great too! You just need to start to show your true self, who you are, CrossFit can help you right now. You don't have to get in shape to do CrossFit, it's scalable to your fitness level, so you can start today! God Bless

Monday, December 19, 2011

Reindeer Games At CFPTC

“And you, child, will be called the prophet of the Most High; for you will go before the Lord to prepare his ways, to give knowledge of salvation to his people in the forgiveness of their sins, because of the tender mercy of our God, whereby the sunrise shall visit us from on high” Luke 1:76-78 ESV

5:30a Class WOD: 7 rounds 205# Squat Cleans x 3, then 12 Box HSPU's for time. My time was 13:59. 5:30P Row 5K for time. My time was 17:58! a new PR!

Santa U-Rock. Our team won the cotton ball contest at the CrossFit PTC Christmas Party. Good job team, and thanks Ric & Jen for hosting such a fun event.

Sunday, December 18, 2011


Read God's Word About Christ's Reign: Luke 1:32-33, and Revelation 11:15-18
Discuss God's Word on:
  1. How is Christ the "King" and what does it mean to bow to His Kingship?
  2. How is Christ's Kingship worked out in the believer's life on an everyday basis?
  3. Through what means does Christ rule His people today?
  4. Why are regular reading of God's Word, attentive sitting under preaching of God's Word, and heart-felt obedience to God's Word all marks of bowing to Christ's Kingship?
  5. Do Matthew 15:1-9 and John 17:17 and 1st Thessalonians 4:8 help here?

Sing God's Praise - "Hark The Herald Angels Sing"

Pray about what you have just learned and sung.


Beautiful California mountains on the way to Lake Tahoe. Thank you Lord for creating everything with such perfection.

Saturday, December 17, 2011

CFPTC WOD & Christmas Party!

“But as he considered these things, behold, an angel of the Lord appeared to him in a dream, saying, "Joseph, son of David, do not fear to take Mary as your wife, for that which is conceived in her is from the Holy Spirit. She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.” Matthew 1:20-21 ESV

10:30a Class WOD: Team Sled Pull Relay Race with a bunch of walking lunges. We had fun then had a pot luck lunch and plenty of reindeer games. Thanks Ric and Jen for hosting, it was fun. God Bless.

Christmas is cancelled, as I killed Rudolph last week. He was packing some big time reindeer power, because he totaled the car. Oh well, thank God for insurance!

Friday, December 16, 2011

On The Course With Danny

“[Mary’s Song of Praise: The Magnificat] And Mary said, "My soul magnifies the Lord, and my spirit rejoices in God my Savior, for he who is mighty has done great things for me, and holy is his name.” Luke 1:46-47, 49 ESV

5:30a Class WOD: 20 min AMRAP of 500M Row and 155# Deadlift x 21. My total rounds was 7! I was pretty happy with that, but this workout crushed me.
Danny, I hope you are doing your CrossFit?

Wednesday, December 14, 2011

CrossFit Mean Streets - You Rock

“[Birth of Jesus Foretold] In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, to a virgin betrothed to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. And he came to her and said, "Greetings, O favored one, the Lord is with you!” Luke 1:26-28 ESV

Rest Day for Patrick. Taught the 5:30a class.

Tuesday, December 13, 2011

Merry Christmas To All

“and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, "In Bethlehem of Judea, for so it is written by the prophet: "'And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah;for from you shall come a ruler who will shepherd my people Israel.” Matthew 2:4-6 ESV

5:30a class WOD: 5-3-1 reps of 75%, 85%, and 95% of your 1 rep max weight of Back Squat and Shoulder Press, then work on a goat. Then 48 GHD sit-ups.

CFPTC Trainers pull the sled!

Monday, December 12, 2011

Happy 24th Anniversary - Cathy, I Love You Forever!

“But when the fullness of time had come, God sent forth his Son, born of woman, born under the law, to redeem those who were under the law, so that we might receive adoption as sons.” Galatians 4:4-5 ESV

5:30a Class WOD: "Eva" 5 rounds for time of - 800M run, 30 KB Swings with 2 pood KB, 30 Pull-ups. I substituted 1000M Row. My time was

My lovely bride of 24 years! Thank You Lord.

Sunday, December 11, 2011

Day 10 - Open Preparation

Study God's word:
The first coming - Luke 1:26 - 45, and 3:1 - 6,
How could the message of "repentance" and the experience of "joy" ever go together?
Hint: Read and discuss Acts 3:18 - 19

Sing "O Come, O Come, Emmanuel"

Pray about what you have just learned and sung. May God bless you this day.

ATV Team building in Bali Indonesia - Mountain Trail Riding

Saturday, December 10, 2011

Day 9 - Open Preparation

“[A New Prophet like Moses] "The LORD your God will raise up for you a prophet like me from among you, from your brothers—it is to him you shall listen—”Deuteronomy 18:15 ESV


No WOD for me today. I'm staying off my feet to help my left calf heal. Plus the wife and I are celebrating our 24th wedding anniversary, which is actually Monday the 12th, but she wants to celebrate today.

I maybe limited to upper body WOD's until I feel comfortable with my calf. Rowing will be part of every WOD until I'm back to normal. At least I know I can do 51 double unders in a row now.

Friday, December 9, 2011

Day 8 - Open Preparation

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. By this my Father is glorified, that you bear much fruit and so prove to be my disciples.” John 15:5,8 ESV

5:30a Class WOD: 20 Minunte partner work-out of Partner A Rows 250M while Partner B does hand release push-ups, switch when 250M row is complete. Do not reset the rower. Score is calculated as such: 10 points for every 100M's rowed and 1 point for every push-up. Record your teams total score. I taught the class and since there was an even number, I didn't have a partner, so I just did it after the class myself and doubled my score as if I had a partner.

I Rowed 2521M and finished 134 hand release push-ups> That's 252 points for the Row and 134 points for the PU's, and when I double that, my Patrick/Patrick team score would be 772 points.

5:30p Class WOD: "Annie" 50-40-30-20-10 Double Unders and Sit-ups for time. My time was ...well I DNF "Annie" I started off with 51 DU's unbroken, then knocked out 50 sit-ups, then 40 DU's, then 40 sit-ups, then on the 15th DU's my left calf blew. I was rockin "Annie", but now I'm on an icy bed of recovery.

I love to power clean too bad my form is terrible in the drop or I could pull like a ton of weight. Oh well, we all have things to work on. God Bless.

Thursday, December 8, 2011

Day - 7 Open Preparation

“Jesus said to him, "I am the way, and the truth, and the life. No one comes to the Father except through me.” John 14:6 ESV

5:30 Class WOD: Shoulder Press 3-3-3, then 5K run. My weights were 135, 155, 175 and my time was a comfortable 32:13. I was running slower than I normally would, as Yezmin was running her first 5K and it was like 30F and pitch black dark, so I ran with her to help her make her first 5K. I'm so proud of her. Good Job Yezmin!
Thanks for the workout to my new friends at CrossFit Singapore! This is a very well coached hardcore CrossFit box. I love the passion these athletes have for CrossFit.

Tuesday, December 6, 2011

Day 5 - Open Preparation

“I am the good shepherd. I know my own and my own know me, just as the Father knows me and I know the Father; and I lay down my life for the sheep.” John 10:14-15 ESV

5:30 AM Class WOD: Back Squat 3-3-3 and Hang Power Snatch 3-3-3-3-3 record your weights and do as many as you can on the last set of Back Squats. My weights and reps were: BS 240, 275, 300(7x) HPS 135,135,155,175,185(2x1F).
Brother Bob doing light weight push-ups CrossFit style in Montego Bays Half Moon Resort.

Monday, December 5, 2011

Day 4 - Open Preparation

“So Jesus again said to them, "Truly, truly, I say to you, I am the door of the sheep. I am the door. If anyone enters by me, he will be saved and will go in and out and find pasture. The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.” John 10:7, 9-10 ESV

5:30 AM WOD: “Santora” - Three rounds for reps of: 155 pound Squat cleans, 1 minute, 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute, 245 pound Deadlifts, 1 minute, Burpees, 1 minute, 155 pound Jerks, 1 minute, Rest 1 minute. My score was 148! (each rep is a point, record total reps)

5:30 PM WOD: Row 5K. My time was 18:13.5!
Thank you Rob Forte of CrossFit Frankston (Victoria, Australia) I enjoyed working out with all you blokes!

Sunday, December 4, 2011

Day 3 - Open Preparation

Looking forward to the coming of Christ
Study God's word:
a) God's Promises - Genesis 3:15, Isaiah 7:14 and 9:2-7, Micah 5:2
b) God's fulfillment - Luke 2:11, Matthew 1:23 and 2:6
How does God fulfill His promises? What difference does God's faithfulness to His promises make to us today? Examine Joshua 21:45 and 1st Kings 8:56 in this light.

Sing "Come Thou Long Expected Jesus"

Pray about what you have just learned and sung. May God bless you this day.


Here is my 12 week open prep plan that started December 1st. This is my fuel, exercise, and goals.

Fuel: Eat 2,000 calories / day split 40% Protein, 40% Carbs, and 20% Fats. Eat six (6) times per day to keep my metabolism high. That's 200g each of Protein and Carbs and 40g of Fat.

Exercise: Dec - 5 Wod's per week, plus row 5K 3 x week, plus run 4 miles on Saturday. Jan - Add 2nd WOD 3 x week to Dec plan and make Saturday's run 8 miles. Feb - cut back to just 5 WOD's x week.

Goals: Weight - 232 lbs, Helen - 9:59, Grace - 1:59, Fran - 5:59, Filthy Fifty - 29:59, FGB - 350, Max Snatch - 225, Max Clean - 315, Max Squat - 405, Max Dead Lift - 475, 400M Run - 1:30, 5K Run - 24:59, Pull-ups - 30
My 1st trip to LAKE TAHOE - Thanks Danny!

Saturday, December 3, 2011

Day 2 - Open Preparation

“Jesus said to them, "I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.” John 6:35 ESV

9:30 AM Class WOD: "Base Line" Row 500M, 40 Squats, 30 Sit-ups, 20 Push-ups, 10 Pull-ups for time. My time was 4:39. Then played 3 rounds of dodge ball, with KB Swings, Thrusters, Burpees, GHD Sit-ups, and 200M Run depending on what color ball you got hit with. Ended the WOD with 40 GHD Sit-ups. Thanks to my buddy Mason Stillwell, who came out to CrossFit with me and did great! Good job Mason.

4:45 PM I ran 4 miles in my neighborhood. I didn't keep the time, but it was about 40-45 minutes.

Friday, December 2, 2011

Day 1 - Open Preparation

“[The Supremacy of God’s Son] Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” Hebrews 1:1-2 ESV

5:30 AM Class WOD: 15 minute AMRAP of 5 HSPU's, 10 Ring Push-up's, and 15 Walking Lunges. My score was 8 rounds + 3 HSPU's

5:30 PM Class WOD: "Fran" 21-15-9 Thrusters with 95# and Pull-ups for time. My time was 6:20. I know that stinks, but it was actually a PR for me.

Thursday, December 1, 2011

Thank You - CrossFit Mean Streets

“[The Word Became Flesh] In the beginning was the Word, and the Word was with God, and the Word was God. He was in the beginning with God. And the Word became flesh and dwelt among us, and we have seen his glory, glory as of the only Son from the Father, full of grace and truth.” John 1:1-2 ESV

I traveled recently for work and attended the 6:30pm Class less than a mile jog from my hotel in down town Los Angeles, CA USA at CrossFit Mean Streets. WOD was "Helen" 3 rounds for time: 400M run, 21 KB Swings - 53#, and 12 Pull-ups. My time was 12:01.

Wednesday, November 30, 2011

Snatch Balance

“But the day of the Lord will come like a thief, and then the heavens will pass away with a roar, and the heavenly bodies will be burned up and dissolved, and the earth and the works that are done on it will be exposed. Since all these things are thus to be dissolved, what sort of people ought you to be in lives of holiness and godliness,” 2 Peter 3:10-11 ESV

5:30AM WOD Snatch Balance 1-1-1-1-1-1-1 record your weights. I did 135f, 135, 155, 175, 205f, 205, 225PR

Friday, November 25, 2011

Bali Handstand

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him." Colossians 3:17 ESV

CrossFit Classic pose - The Handstand. CrossFit is always on my mind, no matter where in the world I am, Like the mountains of Bali (Indonesia)

Thursday, November 24, 2011

We All Need A Little GRACE Time

“[Alive in Christ] Therefore, as you received Christ Jesus the Lord, so walk in him, rooted and built up in him and established in the faith, just as you were taught, abounding in thanksgiving." Colossians 2:6-7 ESVA

Happy Thanksgiving to you all today. We have a lot to be thankful for in Christ. From Thursday last week, here's a 5:30a Class WOD: "Grace" Clean and Jerk 135# 30 reps for time. My Previous best was 3:19, check out how I did. God Bless you all and keep at it and you will improve.

Friday, September 30, 2011

Paleo Challenge Day 11

“And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ,” Philippians 1:9-10 NIV

Wednesday, September 28, 2011

Paleo Challenge Day 10

“The person without the Spirit does not accept the things that come from the Spirit of God but considers them foolishness, and cannot understand them because they are discerned only through the Spirit.” 1 Corinthians 2:14 NIV 5:30a class WOD 5 sets of 1rep split jerk. Then AMRAP of 10xSDHP with 75# and 10 Push-ups for 10 minutes. Record weights and rounds. My weights were 205,225,250,275f,275pr! My rounds were 12+10 SDHP and 4 Push-ups = 254 reps! 9:30a Breakfast - 3 HBE, apple, 40oz H20. 1:30p Lunch - 6 oz MOE'S pork, 1 baked sweet potato, 1 carrot, 1 plum, 40 oz H20. 6:00p Dinner - 4.5 oz baked sockeye salmon, 1 cup brussel sprouts, 12 oz H20

Tuesday, September 27, 2011

Paleo Challenge Day 9

“But seek first his kingdom and his righteousness, and all these things will be given to you as well.” Matthew 6:33 NIV 5:30a class WOD 5 rounds of body weight bench press and pull-ups for max reps. Go straight to pull-ups after bench president with no rest between exercises. You can rest between rounds. Record max reps for each exercise for each round and then total reps. My weight was 255# and my reps were (bp/pu) 7-22,4-15,5-15,4-12,3-12 total reps = 99! 7:45a Breakfast - 3 HBE, a nectarine, 3 fish oil pills, 2 gummy bear multivitamins, a vitamin D, a baby aspirin, 40 oz H20 1:00p Lunch - 2 cups salad with olive oil and mustard dressing, 6 oz tuna, a banana, 40 oz H20 6:00p Dinner - MOE'S overachiever in bowl with 3 oz chicken, guacamole, lettuce, pico, cucumbers, black olives, onions, solantra, and a lime, 8 oz H20

Monday, September 26, 2011

Paleo Challenge Day 8

“For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.” Hebrews 10:30-31 NIV 5:30a class WOD 4 rounds for time of 5,10,15 pull-ups, dead lift 185#, GHD sit-up and shuttle sprints of 50m,100m,150m, and 200m respectively. My time was 9:49! 8:00a Breakfast was just a banana because my hard boiled eggs were bad :( 12:30p Lunch - 2 oz salmon fillet, 1/4 cup of steamed broccoli, 40 oz H20, 5:45p Dinner - Longhorn chicken pecan salad with no dressing and a baked sweet potato and a handful of peanuts I shelled while waiting for my to go order., 40 oz H20

Sunday, September 25, 2011

Paleo Challenge Day 7

“My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.” 1 John 2:1 NIV No WOD today. 10:30a Breakfast - handful of pineapple 1:30p Lunch - Georgia Shrimp 4 oz grilled shrimp, 1/2 cup steamed veggies (broccoli, carrots, cauliflower, zucchini), side salad with basaltic vinegarette, dressing, 32 oz H20 6:30p Dinner - 4 oz Boarshead oven roasted chicken slices from publix, handful of walnuts, a nectarine, 2 cups Romaine lettuce w/olive oil, lemon juice, and Dijon mustard dressing, and a baked sweet potato, and 16 oz H20

Saturday, September 24, 2011

Paleo Challenge Day 6

“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.” Hebrews 10:35-36 NIV No WOD today, had to work at Gardner Denver 9:30a - Breakfast 4 egg white and 1cup broccoli omlette, handful of pineapple, 16oz H20 No lunch 40 oz H20 6:00p Dinner - Waffle House steak dinner, salad w/ light Italian dressing, bowl of chili - took out the beans, grilled chicken breast from their chicken biscuit 32 oz H20

Friday, September 23, 2011

Paleo Challenge Day 5

“Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.” Romans 5:3-4 NIV 5:30a class WOD: 4 rounds for time of 500m row, 15 thrusters with 95#, 15 pull-ups. My time was 25:59! 7:45a Breakfast - 2.5 egg white omlet with 2/3 cup mushrooms and 1/3 green bell pepper, handful of blue berries, handful of walnuts, 40 oz H20 11:30a Lunch - house salad with double order of grilled shrimp, 20 oz H20 10:30p Dinner - 2.5 egg white omlet with 2/3 cup mushrooms and 1/3 green bell pepper, sweet potato, 16oz H20

Thursday, September 22, 2011

Paleo Challenge Day 4

“Accept one another, then, just as Christ accepted you, in order to bring praise to God.” Romans 15:7 NIV 5:30a class WOD 5 sets of 1 rep for each of three movements; Overhead Squat, Front Squat, and Back Squat, increasing the weight each rep, start with OHS and end with BS. Record your weights. My OHS 135,185,205,225f,225f My FS 225,255,275,300f,302f My BS 300,315,335,350,365 8:00a Breakfast - 2.5 egg white omlet with 2/3 cup mushrooms and 1/3 green bell pepper, a banana, handful of walnuts, 20 oz H20 11:30a Lunch - 6 oz baked turkey breast, 1 cup brussel sprouts w/ tsp olive oil, 3/4 sweet potato, a nectarine 20 oz H20 6:30p Dinner - 8 oz baked turkey breast, 1 cup steamed broccoli, 1/3 of an avacado, 1 cup blue berries 40 oz H20

Wednesday, September 21, 2011

Paleo Challenge Day 3

“May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.” 2 Corinthians 13:14 NIV 5:30a class WOD 5 rounds of 35 double unders and 200 meter run. My time was 13:27 I did get 35 in a row on my last round, yeah! 7:45a Breakfast - 2 oz boars head golden classic chicken slices from the Publix deli, 2 HBE, 1 Plum, 3 fish oil pills, 2 gummy multivitamins, a baby aspirin, and a vitamin D pill, 40 oz of H20 11:30a Lunch - 6 oz Tuna, 2 cups cooked vegetable medley w/carrots, green squash, and cauliflower, an apple, and 40 oz H20 4:00p Snack - 1/2 of a sweet potato 6:30p Dinner - 6 oz Roast Turkey breast, 1 cup of brussel sprouts w/tsp olive oil 1-1/2 baked sweet potato, 48 oz H20

Tuesday, September 20, 2011

Paleo Challenge Day 2

“Be glad, people of Zion, rejoice in the LORD your God, for he has given you the autumn rains because he is faithful. He sends you abundant showers, both autumn and spring rains, as before.” Joel 2:23 NIV 5:30a class Tabata Bottom to Bottom Squats. 20 sec of work, 10 sec rest in bottom squat position, after 8 rounds, go run a mile. Record lowest number of Squats in any of the eight rounds and your mile time. My min rep number was 10 and my mile time was 12:49. 8:30a Breakfast - 4 oz Boarshead Golden Classic Chicken Slices from the Publix Deli, 2/3 of a green bell pepper, a Nectarine, 3 fish oil pills, 2 gummy multivitamins, 1 baby aspirin, 1 vitamin D, 16 oz H20. 11:30a Lunch - 6 oz Salmon, 2 eggs, 1/3 green bell pepper, salad w/ oil& vinegar, handful of walnuts, 2 carrots, an apple and 40 oz H20. 9:45p Dinner - 3 oz Maple glazed grilled chicken, 2 cups steamed broccoli, 1 cup of chamomile tea w/ 3/4 tsp of honey, 8 oz H20, 1 banana.

Monday, September 19, 2011

Paleo Challenge Begins

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.” Ephesians 4:29 NIV 5:30p class "Cindy" 5-10-15, Pull-ups - Push-ups - Squats respectively AMRAP in 20 minutes. I completed 13 rounds, 5 Pull- ups and 2 Push- ups! 8:30a Breakfast - 2 HBE, Handful Pine Nuts, Nectarine, 16 oz H20, 3 fish oil pills, 1 vitamin D pill, 1 baby aspirin pill, 2 gummy multivitamin. 3:30p Lunch - 2 HBE, Handful Walnuts, Handful Green Grapes, 1/2 Bag Salad w/ oil & vinegar, 1 carrot, 16 oz H20. 8:00p Dinner - Grilled Shrimp Salad w/chipolte dressing, 16 oz H20. 10:30p Snack - Banana, 2 Advil Measurements - waist ( belly button height ) = 42.5" and my hips ( center of bottom to hip socket ) = 48", giving me a Waist to Hip Ratio (WHR) = .885. All other measurements were per the BodPod test.

Wednesday, September 7, 2011

Home From College

Laura came home this past Labor Day weekend, and it was nice to see her, although she came down with strep throat, and we had to take her to the doctor on Sunday.  After a few shots and some medicine, she was much better.  I really enjoyed my Friday night dinner out with her.  

5:30A Class:  WOD 75# Push Press for 20 seconds, then rest 10 seconds, then Alternating Jumping Lunges for 20 seconds.  That is one round, and you have to do eight (8) rounds, recording reps for each exercise during your 10 second rest and totaling up all reps at the end.  I had 253 total reps which apparently was pretty darn good.  I rocked the push press, but stunk at the jumping lunges.

6:30p I rowed 5K in 18:29.1 yeah that was fun.  I just wanted to be under 20 minutes, so I'm please with that.

“Him we proclaim, warning everyone and teaching everyone with all wisdom, that we may present everyone mature in Christ.” Colossians 1:28 ESV

Sunday, August 21, 2011

Big Jerks Shine

5:30am Class. WOD: 1-1-1-1-1-1-1 Behind The Neck Jerk, My weights: 135, 185, 225, 250, 285F, 285, 300F
“By day the LORD commands his steadfast love, and at night his song is with me, a prayer to the God of my life.” Psalm 42:8 ESV

Come work out with my friends and I at CrossFit PTC and "Shine"

Sunday, July 24, 2011

Thank You - Mark For Pushing Me @ 5:30A

Rest Day.

21When a strong man, fully armed, guards his own palace, his goods are safe; 22but when one stronger than he attacks him and overcomes him, he takes away his armor in which he trusted and divides his spoil. 23Whoever is not with me is against me, and whoever does not gather with me scatters. Luke 11:21-23 ESV

I saw a great sign today, it said:

"P90X = Man Aerobics, CrossFit = Elite Fitness
Call us when your ready to stop dancing around your living room"

Friday, July 22, 2011

Dan and Bubba - Thanks For Your Faith

5:30A class WOD: Front Squats 1-10-1-20-1-30 My weights were 255 - 185 - 275 - 160 - 280(PR) - 135.
“He said to them, "But who do you say that I am?" Simon Peter replied, "You are the Christ, the Son of the living God.”Matthew 16:15-16 ESV
Dan and Bubba Cathy of Chick-Fil-A at the 2010 CFA Leadercast (Be the one) and the 2011 CFA Leadercast (Voices of Change). Being the one and leading by doing has produced a story worth telling. See my change and hear my story of being the one, this is my voice of inspiration. Who have you given yourself to today? Who have you inspired? God be the glory.

Thursday, July 21, 2011

Thank You - John Maxwell

Today was my mid week rest day, as I taught the 5:30A class at CFPTC. Hey, come visit my class and workout with me some time.
“I have chosen the way of faithfulness; I set your rules before me.” Psalm 119:30 ESV
John is the author of the best selling book: The 21 Irrefutable Laws of Leadership The top Picture is the before and the bottom picture the after. Thank you Rob Vitello for teaching John's leadership to me. I met John at the 2010 Chick-Fil-A Leadercast and his teachings helped me set the rules for my journey. I thanked John at the 2011 Chick-Fil-A leadercast. And would you know, he sent me a personal letter congratulating me on my progress. What a guy...Leaders say thank you. Who have you thanked today? God Bless

Tuesday, July 19, 2011

Ric Thompson - Thank You For The Comment

5:30A Class. WOD: weighted pull-ups 10 sets of 1 rep, then 10 sets of 1 rep Snatch. My weights were 60 pounds over my body weight on Pull-ups, weak I know. 170 pound Snatch, not bad but not strong. Form needs to improve a ton.

“fear not, for I am with you; be not dismayed, for I am your God;I will strengthen you, I will help you, I will uphold you with my righteous right hand.” Isaiah 41:10 ESV

"Awesome work Patrick. We are proud of your accomplishments. It was really impressive to see the videos that showed the transformation that we have all witnessed. Thanks for representing our box.


Sunday, July 17, 2011

Yes, CrossFit is for Big Guys Too

Rest day today and every Sunday.

“[The Righteous Shall Live by Faith] For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” Romans 1:16 ESV

That's Sir Charles Barkley, Sports Announcer, and Chuck Carswell, CFHQ Flow Master, helping put up my weights....Thanks guys.

Well here is a big thank you to all the people who helped encourage me along my 365 day challenge. With a little help from CFHQ, please check out what the lord has done with me using CrossFit as the vehicle to bring change in my life. God gives us many blessings the key is to see them, and thank him. I thank God for all he's given me in CrossFit, and I thank you who have supported me. I hope that my story and the word of God might bring change in your life, more for the spiritual than the physical, better yet, how about both! God bless.

Check out today's post from CrossFit: Read the article and the posted comments, and of course the video interview. CrossFit changed my life and it can change yours.

The main site ( has a short video posted as well. To play with Windows Media Player copy this into your web browser: To play with QuickTime copy this into your web browser:

Tuesday, June 21, 2011

The Challenge Has Been Met

OK, I know I haven't updated this blog in like two months now. My apologies. Just for the record, I worked out for 365 days like Michael challenged me to do. So thank you GOD, for giving me Michael to challenge me, and for giving me the discipline and strength to persevere and meet the challenge. I give God all the credit. It was not easy, but it was fun, and very rewarding on so many levels, spiritually and physically. There were many rewards along the journey, like sharing scripture daily, doing my first pull-up, losing 102 cholesterol points and losing 107 pounds to name a few. As I look back at the images documenting my journey, I see how bless I am by God with all the people he put in my life to help me. I am putting together a before an after video for you as a thank you for encouraging me, and following me along the way, for inspiring me, and for just taking an interest in what God did with me. I need a new challenge, so If you have any ideas, please post a comment. I'll post the thank you video soon. God Bless and thank you all.

Sunday, April 24, 2011

Sunday Apr - 17

Day 343 of Michael's 365 Day Challenge
  • Hebrews 12:11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.
  • Rest Day
    Official weigh in. Gained 2.8 pounds for the week, +15.2 pounds for the month, and -91.4 pounds lost for the challenge! Laura had her senior prom. Isn't she so beautiful?

Saturday, April 23, 2011

Saturday Apr - 16

Day 342 of Michael's 365 Day Challenge
  • 2 Timothy 2:4 No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him..
  • 9:30 AM CF Games WOD #4 - AMRAP in 10 minutes of 60 Bar-facing Burpees, 30 OHS with 120 pounds, 10 Muscle-ups. I completed the 60 Burpees and 26 OHS for a total of 86 reps!

Monday, April 18, 2011

Friday Apr - 15

Day 341 of Michael's 365 Day Challenge
  • Psalm 145:17 The LORD is righteous in all his ways and kind in all his works.
  • 5:30 AM Class: Run 1 mile, rest 3 min, run 3/4 mile, rest 2 min, run 1/2 mile, rest 1 min, run 1/4 mile. Record times. My total time less rest was 18:34! That's 2-1/2 miles, pretty good for a big man. I ran a 7:37 mile!

Thursday - Apr 14

Day 340 of Michael's 365 Day Challenge
  • Proverbs 11:17 A man who is kind benefits himself, but a cruel man hurts himself.
  • Rest Day