Workout of the Day:
Three rounds for time of:
10 Handstand Push-Ups (use parallettes if possible)
20 Ring Dips
40 Squats
Rest 5-7 minutes, and then,
400 Meter Farmer’s Walk with as much weight as possible. 

Cody and Katie Mac going strong while on vacation
Cody and Katie Mac going strong while on vacation

Invictus: Crossfit Redux
Written by Darryl Fraser

Out of the sweat that covers me,
Hanging on for one last pull
I curse whatever gods may be
For my unconquerable soul.

In the clutches of Fight Gone Bad,
I have not winced nor cried aloud.
Under the strains of a a Hero WoD
My body is bloody, but unbowed.

Beyond this crucible of muscle and ego
The anvil forges and humans are made,
And yet the menace of the years
Finds, and always finds me, unafraid.

Even though I cannot see straight
And my blood begins to boil,
I am the master of my fate;
I am the captain of my soul.

By Darryl Fraser with Henley’s Ghost.

(Editor’s Note – Darryl Fraser CrossFit’s on his own in Canada too far from any affiliate to be practical. He is a father of two and a poet who graciously shared this poem with us with his permission to post it. Please check out Darryl’s blog and other poems at Many thanks to you Darryl, and good luck with your adventure race training.)