Southie CrossFitters will honor MLK through hard work and sweat. We are following a normal schedule, come on in!

Chris and Amy,

Yesterday marked 3 months since I joined the CrossFit Southie team.  It has been a tremendous journey so far and I feel so great about what I have been able to accomplish since day1.  I have you to thank for everything you have done for me.

During the first few weeks of CrossFit, I was at the point of tears during WODs, barely able to climb stairs in the mornings, and feeling overwhelmingly exhausted…Now I feel great everyday and am constantly filled with energy and excitement.  You have pushed me to my ultimate limits and I haven’t felt better in my entire life than I do now.

CrossFit has made me successful in other things besides thrusters and burpees…I have recently earned positive recognition from my boss and was given more responsibility for my unit/kitchen.  I guess you could call it a promotion. :)

Also, since Kristen and I are CrossFitters together, our journey has definitely made our relationship grow.  Since we feel better about ourselves, we feel better about each other as well, and I know for a fact that she absolutely loves you guys (and CrossFit) just as much as I do.   We are totally hooked.

I look forward to everyday I get to come to Southie and do the WOD.  Even though there are always those days where you don’t feel like doing anything, I still know that a CrossFIt day is always a good day.

I absolutely love your positive energy and enthusiasm that you bring to the workouts everyday.  It definitely shows and doesn’t go unnoticed.  I am a more positive and well rounded person physically and mentally and I have you to thank.  So…thanks for everything you do and have done for me because it is greatly appreciated.

As for the ext 3 months, they are going to be interesting…The Paleo challenge is definitely going to be a challenge.  But I am going to commit and see what happens!  I am excited to see the positive results and since you guys are the pros I am completely confident that it will be a success.  I hope CFSouthie continues to grow and Chris’ sick obsession with Burpees never end!  You guys are the best.  Don’t ever change.

-Emily Hedgepeth (crazy legs)
Bear Complex**

5 Rounds
5 Bear Complexes** (95/65)
10 Burpee Lateral Jumps
ADV (115/80)
**Power clean to front squat to overhead to back squat to overhead. Then bring the bar back to the ground.


  • Ashley

    01/19/2011 @ 1:44 am

    Patrick, love the online food journal, thanks for posting it. How green of you! Good job on the points. Motivates me to do better! Thanks!

  • Patrick

    01/18/2011 @ 3:38 am

    Thanks for the compliments on the website! Still a work in progress but it’s doing the job for now.

    Here are the recipes:

    Turnip fries:
    Slice a turnip into fry-like strips. Thinner is better IMO. Spread on a cookie sheet or baking pan. Drizzle with olive oil, sprinkle with chili powder and salt to taste. Cook at 400 degrees for 10 minutes, flip fries, bake another 5 minutes.

    These are very tasty, but keep in mind they won’t get crispy like real fries (at least in my experience). I think there’s too much moisture in the turnip.

    Sweet potato chips:
    Similar to above, but cut the sweet potato into thin slices and omit the chili powder. Cook until crispy.

    Almond-crusted chicken fingers:
    Got the recipe from here:
    We used olive oil and substituted a mix of spices (thyme, sage, rosemary?) for the poultry seasoning, which we didn’t have on-hand. We also chopped up some almond slices and added that to the crust for a nice crunch.

    These were *amazing.* Would make them again in a heartbeat even if I stopped doing paleo tomorrow.

  • Kristen

    01/18/2011 @ 1:23 am

    Jaime, she’s crazy legs because when she squats her knees go crazy. It’s definitely compliments of Chris

    Patrick, your blog is awesome!

  • Goose

    01/17/2011 @ 11:40 pm

    I did beyond the whiteboard for a bit but quickly fell out of it because it was time consuming to input all of the criteria each day. The written journal is the only thing that has ever really worked for me since it is quick and easy and I can leave my journal at the box. Patrick’s site does look pretty sweet though. Journaling is extremely important. If you fail to plan, you plan to fail. Get it done.

  • Jaime

    01/17/2011 @ 6:40 pm

    Patrick, recipes for the almond chicken fingers and turnip fries would be great too! ok this is my 3rd post today, I need to go do something else.

  • Joe

    01/17/2011 @ 6:02 pm

    Always awesome to see emails like Jason’s and now Emily’s. I love the line, “CrossFIt day is always a good day.” Preach!

    Pat- the blog is sweet. I’ve thought about trying beyond the whiteboard ( Has anyone tried it before?

  • Allison

    01/17/2011 @ 6:01 pm

    Agree with the blog! If only so technically apt! A recipe for the chips would be great! Also, do you think there could be a place somewhere on this site we could post recipes we have tried that are good enough to share?

  • Amy

    01/17/2011 @ 5:41 pm

    I am so impressed with the blog patrick. I love it! Homemade sweet potato chips?

  • Patrick

    01/17/2011 @ 3:58 pm

    Great post, Emily! And for those of you who haven’t already, be sure to pick Emily’s brain for tasty Paleo meal ideas…

    Bear Complex max: 165#
    WOD: 17:41 RX

    114 total for the paleo challenge last week. I’m a geek, so my food journal and other workout tracking is online: Feel free to comment!

  • Jaime

    01/17/2011 @ 3:52 pm

    Emily, I feel the same way! I actually love getting up in the morning and starting the day off with a good WOD, even though some days you need to be pushed through it! You and Kristen are awesome and I think its great to have someone to share the pain with! So when are you coming over to cook for me and Seth? hehe 🙂
    I love the Bear!
    Strength 105# x 1
    11:46 75# shoulda just done the 80# for ADV blah next time!
    p.s. why is your nickname crazy legs? lol something Chris prob made up for you?

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