A very happy 5th birthday goes out to my son! He’s as persistent as his daddy, but as sweet as his Mommy (thank God!). Five years ago today one of the first things he did was hold my pinky in the hospital nursery room. That day I felt this unbelievable feeling rush all over me and I knew….how deeply in love I was with him. Each day he molds more and more into the man I want him to become. He is caring, and kind hearted, yet ferocious about gaining the things he wants. I often laugh with Emalee about how proud we are of his persistence but also at how annoying it can be for us as parents… sometimes, hahaha. However, I know that one day his traits will make him very successful and I will be darned if we ever take them away from him. He is beautiful inside and out. I miss him whenever I am not around and love every moment I spend with him. Watching him build a love for sports, buy his first pair of cleats, and interact with all his little friends has put multiple smiles on my face… and even given me a few tears. What an amazing feeling it is to be a parent.

Son, five years ago today your Aunt Katie designed this wod for everyone to do upon the excitement of your birth. Then, only a few people took part. Now… once again, an entire community will. One day you will truly understand just how special that is. You and your sister are my driving force behind everything that I do. Happy Birthday, son. Daddy loves you.



100 Jump Rope Singles

10 Bumper Jacks 2″

10 Bumper jacks 4″

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS


Shoulder Mobility


3 Rounds (At a walking Pace)

8E Rear Delt DB Row

10 Bar Roll Outs

10 Kipping Ring Dips

*BEG = Bar Dips


Full Snatch

3 @ 65%

3 @ 70%

3 @ 75%

2 x 2 @ 80%



3 Rounds

9 Squat Snatch (135/95) (115/75) (95/65) (75/55)

20 Pull Ups

11 Box Jumps (30/24) (24/20) (20/12)


Roll and Stretch

Recent Posts