Tuesday, July 16

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1. Clean Pulls 95% 3×2
2. Good Mornings: 3 x 8 you choose the weight. Keep same pulling angle as at the end of first pull.
3. 3 Prowler Pulls – 50m, 1 1/2x BW, 1:1 work:rest ratio
4. Gym WOD – Oly OTM


True grace…

Falling Short…


I finished the last set of 4 squat cleans at 225 and had pushed as
hard as I could. Picking up the bar when I didn’t think I could get
another rep, losing position along the way and my grip failing, but
managed to set a PR from the previous time I did the same WOD fresh in
my gym at home. I knew it was close, but had 4 or 5 people squeaked in
between Zach and I? I dropped to my knees to recover thinking I had
made it to the Games again and thoughts went immediately toward
training. What Ben would be having me do over coming weeks to prepare?
Reality check… maybe I hadn’t made it, it was close. I gave Matt
Hathcock a hug congratulating him knowing that he had made it. Walking
to Zach we knew it was still up in the air. We hugged and both said
congratulations. Zach thought I edged him out, we asked each other our
times and waited. Both thinking that I squeaked in again. Zach
congratulated me again, a true competitor.

I started looking around feeling more unsure. My eyes caught Ben’s and
I could tell he was uncertain too, if anything, now I’m thinking I may
have not made it. Zach and I stood together waiting as other
competitors exited the floor. One of the score keepers came up with an
iPad and told Zach he would be needing him. “Me?” Zach said, doubting
that he had made it. The score keeper didn’t say a word other than
repeating that he would need him. Zach and I both knew that he had made
it. Another hug and a congratulations from me telling him that he
deserved it.

I looked to Ben, a true coach, one of the best I have ever had. A
camera sits there waiting for me and my response, my head is spinning.
Ben gave me some of the best advice I have heard through all of the
competing I have done over the years. To handle it with grace. The
circumstance sucked, it stung. I had worked just as hard if not harder
than ever before. Pouring my heart into every workout and the results
were what they were. Some side of me didn’t know how to deal with it,
but Ben’s reminder grounded me. I still have a job to do, and it’s to
show grace in defeat. Sarah, my wife, came up to me with our two kids,
some of the best perspective you could ever ask for. I played with
Roark and Myla on the floor, in an effort to fight for perspective on
what really matters as portions of the crowd exited the stands. Some
waited to hear a quick word, and a camera with Josh Everette still
waited to interview me. Ben, his wife Heather, Sarah, and my kids all
kept me grounded in that moment. Close friends and family sharing in a
tough moment with me where not much could be said but I knew they
understood where I was.

I walked out of the arena hearing the announcer calling the names of
those that had placed to go to the Games. Walking with the same group
that was supporting me the whole way… even though it was tough I had
peace. I had done everything I could have that weekend to put my
abilities and gifts to use. I walked away without a shadow of a doubt
that I gave it my all. This as well as those people in my life, and a
relationship with a God that loves me regardless of my performance is
what gave me that peace. It doesn’t mean it isn’t hard and that I
didn’t go through some serious ups and downs over the course of the next
couple weeks. Everything from breaking down emotionally, to being
angry, feeling fine, wanting to compete again, and needing to rest.
Feeling and emotions came and went and lots of those things are still
triggered with looking at an old tee or a bag that I got at a previous

I will miss competing on that floor tremendously, but I don’t think I
failed. My goal was to win regionals, then top 5 or podium at the
Games. I believed I could and I went into the weekend thinking it. You
HAVE to risk the heartbreak of losing or falling short if you want to
win, but I don’t think I failed. Is a second place, third, fourth,
10th, place finish failing if you didn’t reach your goal? If you pushed
the limits of your potential I don’t think it is. That day, under
those circumstances, I got fourth. That can not discredit all the
training, the gains, the growth that I made over the course of the past
year. It’s impossible. Those achievements and that growth is already
done, no one can take that from us. Does falling short mean we can be
disappointed? Absolutely. The competitor in me felt heartbreak and I
believe I am capable to be a top 10 or podium athlete at the Games. As a
competitor reaching for the highest levels we have to allow ourselves
to be vulnerable. To say that we can win and believe it, even when it
isn’t guaranteed. We have to be willing to risk it all and fall short
sometimes, and still be ok. It doesn’t mean it’s not a struggle or
tough to deal with it, but it’s part of competition. Failure? No. Set
back? No. Just a place, just a result, and a piece of what can help us
grow and become better as an athlete and as people.


  1. Liz Miller says:

    1. Clean Pulls 3×2 105#
    2. Good Mornings 3×8 55#
    3. 3 Prowler Pulls – 50m
    a. 1/2 x BW 225# 1:50 Down the driveway
    b. Dropped to 195# 2:40 Up the driveway
    c. 195# 1:55 Half down, half up
    4. Snatch 50# Form felt great!
    Clean and jerk 75#x2 80#x5

  2. Tara Ross says:

    Clean Pulls 135#
    Good Mornings 65-75-85×5
    Snatch OT2M 85×3 90×1 95×3
    C&J OT2M 110×1 115×3 120×3
    No prowler in the rain for me today. I know… No excuse. 😉 ill make them up later.

  3. Clean Pulls 3×2 110#
    Good Mornings 3×8 65#
    Prowler pulls 180# 1st-1:05, 2nd-1:56, 3rd-1:18
    Snatch OT2M 7×2 @ 65#
    C & J OT2M 7×2 @ 90#

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