Well, I hurt my back. I did. I didn’t listen to my body and I hurt my back. I felt weak coming back from the 2015 CrossFit Games and instead of taking the weeks off my body needed, I rushed back into the gym and got pinned by a 225# Back Squat (<50% of 1RM). For weeks, I could barely walk, bend, tie my shoes, coach, shower, get out of bed, etc.. However, nothing is structurally wrong, I didn’t injure a disk or vertebrae. In the grand scheme of things it’s really not that bad. It just needs time, so I will listen, and be bored.

However, I am starting to be able to do some more things, so here is what we got on the plan for Monday, September 14, 2015, the first day I’m considering that I am training for the 2016 CrossFit Games.

A. Ball Push-ups x 20 reps x 3 sets
B. Hanging Tuck Raise x :30 x 3 sets; This was tough. No stability in core or low back.
C. Strict Ring Dip x 10 reps x 7 sets
D. Arch Ups x 20 reps x 3 sets

A. Front Rack Step Up; 12RM/side
B. Take 90%; 2 sets x 12 reps
C. Box Squat x 5 reps x 5 sets **film this for me
D.1 Strict MU x 2 reps + 5 sec. Negative into 15 sec. hold x 5

D.2 Weighted man test (3.2.1) x 5

10 Legless Rope Climb
5K Assault Bike
400m Sled Push, 4 Plates



Just renewed my blog, so I’ll write about the exercise I’m going to do today. I’m going to try to write about my experience at the Games soon, as soon as I can figure out a way to put it into words.

1)OVERHEAD DB ROCKS (10 each direction x 3 rounds)
2)PARALLETE L SIT HOLDS (30 sec x 4 rounds)
3)OVERHEAD DB CIRCLES (15 each direction x 4 rounds)
3)CRAB EXTENSION ROCKS ON ROWER (5 each direction x 4 rounds)
4)ARCH ROCKS (40 reps x 4 rounds)

HS WALKING (200ft total)

A. Snatch DL + no foot movement high hang snatch; 1+1 x 5 sets
B. Box squats x 4-5 reps x 5 sets
C. Weighted pull up x 3 reps x 5 sets
4 rounds
100m sled push @ 5 plates
3 rounds of “Nate”



I don’t know what I want to do with this blog. I’m starting to not enjoy writing my workouts down in here. I think maybe a Facebook group would be better.

However, back to the subject. I’m getting increasingly worried the closer we come to the CrossFit Games. It’s not because I’m scared or because I am beat up, but it’s because I feel so good. I’m currently handling more volume than I ever have in my entire life and every night when I get home I want to keep doing workouts. My body feels great and I’m mentally into training more than I have been in the past year since the 2014 CrossFit Games Mid-Atlantic Regional. I think I’m nervous that I’m going to mess something up. I’m on top of my mobility work and massages. I still haven’t been taking ice baths like I would like because there is a hornet’s nest by the ice bath and everyone in my house has gotten stung. I just want to do well.

Well, for this thing I’m not sure what this is going to morph into because now that I have more time on my hands than I have had since I was in college, I think I may start writing posts again. It’s a wonderful thought. Let’s see how it plays out Cotton.



A.  Alternating E2MOMx 16 minutes
*Clean RDL x 5 reps
*50m sled push @ 5 plates
This went well, used 308# for Clean RDL and sled push was fast. 
B.  E2MOM x 16 minutes
*1/4 FS @ 120% x 2 reps with 10 sec. hold on 2nd rep
*GHD sit ups x 15
405# for 1/4 FS
gymnastics work

60 minute amrpa – staying in AeT zone
100 cal on AB
2K row @ 1:55/500 pace
200m FW @ 35# per hand
2 Rounds + 75 Calorie AB; I don’t know how I feel about the HR Monitor. I could have held the 2K pace and pushed the bike harder, however not in the specific HR Zone you told me to keep. I feel like it’s taking away the best thing I have going for me and that’s the ability to just push hard. 

Restwise: 80%; Felt good. Probably wasn’t a 90%/100% because my sore throat and poor performance yesterday. 


A.  Power Snatch from above knee + ground; 2+1 x 4 sets @ 80% of PS max
185 x 2+1 x 4 sets
B.  PC + PJ x 3 TnG reps @ 60-70% of max – EmOM x 6 minutes… no double hop.. bb cycle focus
185 x 3 x 6
C.  Snatch DL @ 275# x 3 reps x 4 sets @ 5 sec. lower for each rep
275 x 3 x 4
10 TnG DL @ 50% of max
2 minutes on the aB – get 40 calories
rest 3 minutes x 3
40, 40, 42
Peak HR – 191 BPM
Time to 110 BPM – 34:00
10 PJ @ 40% of max
2 minute alternating 5x burpees
rest 2 minutes x 3
20, 20, 20
Peak HR – 154 BPM (Was told not to go over 160 BPM)
Time to 110 BPM – 90 Seconds

15 minute steady swim in pool
100m swim
rest 60 seconds
1:40, 1:44, 1:45, 1:45
15 minute steady swim in pool

Restwise Score: 60%; Means I should have done some active recovery and lower percentage, but in the AM when I started going I felt better. Ended up feeling like shit later in the day. Early to bed with no alarm tonight. 


A.  2 position snatch; top of knee + ground + OHS; 1+1+1 – E2MOTM x 16 minutes
115 – 135 – 165 – 185 – 185 – 195 – 205 – 135; Weights felt heavy today after a long weekend celebrating my brother’s bachelor party.
B.  Narrow Grip OHS x 3 singles @ 90% of last weeks tough double with 3 sec. lower and 3 sec. hold
205 x 1 x 3; Much cleaner than last week. 
C.  Front Squat; 70%x2x5 sets – EMOM
280 x 2 x 5; Went okay. Hips felt great!
3 rounds
15 cal row – must hold 1500 watts
15 PS @ 95#.. no double hop on the PS here
Either 3:49 or 4:49, I know this is a huge difference, but I don’t remember my start time and 4:49 seems a little long. 

3 rounds for time
75 double unders
50 air squats
25 strict HSPU
5 rope climbs – 15 ft.

6:09; Golfer’s elbow – no chin-ups or rope climbs until it is better. 
Starting HR: 86
Ending HR: 149
Restwise: 80%

Thank You.

Well, I don’t think it has completely hit me yet, but CrossFit Milford is going to the 2015 Reebok CrossFit Games held in Carson, CA and televised live on ESPN. So many little steps have happened over the past four years for me to be able to say that I have accomplished my goal of going to the CrossFit Games.

First of all, I would like to thank my family. My mom, dad, brother and his fiańce have believed in me since I was training for my first regional back in 2013. Thank you for being a constant outlet of support, even when that means getting the short end of the stick on holidays, birthdays, and family gatherings. Thank you for letting me show up late, leave early or completely skip out on occasions with no questions asked and complete understanding when I have to be in the gym. Thank you.

Second, thank you to the CrossFit Center City staff and family that have supported me when I told them about my crazy dream at the end of the 2014 CrossFit Games season, to travel and train with CrossFit Milford for the 2015 CrossFit Games season. You guys have been there since the end of 2013 when I was just a kid with a dream and a torn shoulder. You guys have cared for me relentlessly and given me the utmost support. Whether it was long conversations, dinners, or helping me pay for continuing education, you have been there non-stop. You guys will always be a home for me. Thank you.

Jason Leydon, wow. Unreal. Jason, thank you for pushing me to make “the hard choice”. Thank you for pushing me to the best version of myself I could possibly be. Thank you for convincing me that 3 hours in a car both ways, isn’t that far. Thank you for talking me into living with you and your family on weekends in Milford, and thank you Jocelyn Leydon for not killing him or me, so I can train with the team. Thank you for feeding me. Thank you for being my coach, mentor and best friend. Thank you.

Thank you to my teammates: Ryan Kononchik, Brendan Marolda, Drew Accomando, Katie Steffens, Bailey Garrett, Liz Warren and Carolyn Proulx for being there every weekend. For taking me in and letting me sleep on your couches and extra bed’s when Jay was out of town. Thank you for believing in me and putting up with my absolute ridiculous behavior. Thank you for being a family. I’m proud to stand next you guys in any situation. Thank you.

Thank you Dr. Keith for mending us all weekend and being there whenever we needed you. Thank you for opening up your office on day’s you were off to see us and treat us. I don’t think there is a Physical Therapist out there with the amount of dedication to their practice that you have shown us. Rick Sutterlin and Central Connecticut Massage Therapy, thank you for working late nights and seeing us early mornings on the weekends. Thank you for working around our crazy schedules to see us for massage and body work. You are truly one of the best out there and I’m glad you are in our corner. Thank you.

The CrossFit Milford members, family and community. Thank you for being there all weekend and showing up in NUMBERS. Your presences didn’t go unnoticed and helped us push through some of the tougher times throughout the weekend. Your support is second to none and it shows. Thank you.

Lastly, thank you Wearsafe Labs for housing us for the weekend, Vitargo for fueling us, Rocktape for helping heal us, Redline Gear for clothing us and FitMark for the bags. Thank you.