davidledoux
David Ledoux

I create bespoke eating plans for busy people who want to lose weight but still want to dine out, or stay in and order delivery. DMs are open.

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Last Notes

2026-08-23 14:25:39 UTC

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SUSPENSE!

2026-01-23 16:40:43 UTC

Everyone says "Shared suffering creates connection." What the heck does that mean? Let me explain.
Training alone is hard. But when you add a small group of people united on a similar purpose, magic happens.
The gym was electric this morning! The 7 am and 8 am was packed. The energy from my friends definitely helped.
Today I struggled through a barbell complex of 1 clean, 1 hang squat clean, 1 front squat and 1 jerk.
My shoulder started screaming at 95 pounds. I ignored it at 115. But I missed the jerk at 135 and I knew it had given me all it had.
In the old days I would have clenched my teeth and kept pushing. But when you grind on an injury, eventually a price must be paid.
I finished 3 more working sets at 135 lbs without the jerk.
After the complex was a fun little hamstring and grip session.
4 sets of 8 deadlifts every two minutes at 185 lbs. So far so good, right?
But... Tempo. 3 seconds down, fast up, and hold for 1 second. A set should take 32-40 seconds. Tastes like burning!
My finisher was a little Hyrox jam session of 3 rounds of 300 meter row, 200 meter run, 100 meter farmer's carry at race pace.
My advice is find your tribe. A tight circle of motivated people can change your life.
If you're having a bad day, you need the gym. If you're having a good day, the gym needs you.
You never know when your high-five and smile can make a difference for someone else.
https://blossom.primal.net/e0cd5b9d617aa75df9d25623baede9d25a1b6c10a79c39a74fa3770bf11a816a.mp4

2026-01-23 02:19:06 UTC

How does it feel to look at the whiteboard at 6am on a frosty morning and smile?
Sometimes the workout is something you hate. Those are the days when you learn.
But occasionally the workout is something you love. That is your chance to really test yourself.
Today I wore an actual hoodie to the early class. It was 14 C. For us, that is extremely cold. Everyone asked me, "¿A ti también te pasa frío?" Yes, it's cold for me too. My blood has thinned after years in the jungle.
After a deliberate, focused warmup of 3 rounds of 400 m light jog, 10 scap pull ups and 10 yoga pushups, I grabbed a blue kettle bell.
I did 50 meters each arm of overhead walking holding the handle of the KB upside down.
I did 15 ring rows, followed by 8 seated one arm dumbbell presses each arm. I did 3 rounds of that.
Then I looped a fat skipping rope over the pullup bar and tied a big knot.
Me and Josue did alternating rounds of max L-sit rope climbs, and rope pull ups with alternating the top hand on the rope.
He's doing a Hyrox in February and I'm doing March in Cancun. This really works the grip and forearms. Perfect for sled pull and farmer's carry practice.
And finally, the Workout of the Day. Check this one out.
FOR TIME:
75 toes-to-bar
every time you break, do 8 burpee box jumps (24")
What's your strategy?
I knew if I went too fast, my heart rate would be the limiter, and I'd end up in burpee jail.
Should I wear grips or bare hands? I decided to go bare handed with some chalk.
3..2...1...go!
I took a big breath at the stretch position on every rep. I got 26 reps on my first set, fresh as a daisy. After the BBJ I was 2:32 on the clock. And then?
It just got harder and harder.
I went 26-17-12-11-9 for a time of 13:32
Happy? Yes.
But I was happier for this new lady. She's been coming for 2 months. She got her first pushup today without using her knees. She got up beet red from the effort and grinning from ear to ear.
How can you not love that?
https://blossom.primal.net/74c7fdae1d16809df139cc5baeb164fcb5bdd1842032add654a02f2a202b2313.mp4

2026-01-16 15:26:10 UTC

Some people say the Universe will smile at you if you pay attention. Let me explain.
I'm currently training for the 2026 CrossFit Open. Every year there are double-unders in the event. Yesterday I said to my wife, "I need to practice some workouts with double-unders".
Guess what was on the whiteboard this morning?
For Time. 22:00 cap
60 DU
30 cals bike/row or run 600m
30 DBL snatch
Rest 2:00
90 DU
30 cals bike/row or run 600m
30 DBL snatch
Rest 2:00
120 DU
30 DBL snatch
Ha ha! And since I'm also training for my first Hyrox race in March, I picked the runs.
I finished in 19:04 using a 35 lb dumbbell for the snatches. Fitness achieved!
Last year I placed 6th in Mexico in my age group in the Open. I took notes and made a 10 page checklist of what I ate, how I trained and how I did my recovery. I'll pin the free pdf in my bio for you.
I did some accessory work after my cool down. I did banded sets of 3 chest-to-bar pullups every 30 seconds. I did 2 rounds with purple, 2 with red, 2 with yellow and then finally 6 singles without bands.
It's 9:15 am. I've consumed 50 grams of protein, trained, and it's time for a quick siesta.
How's your day going so far?
https://blossom.primal.net/07833191b33e9a5f5a69c6ccbdb2a2d19050e6a80f87a23dde78dfee125b1af1.png

2026-01-14 16:31:55 UTC

Whew! It was a good one. It was a long one. Hyrox training is in full swing.
Today's Partner WOD. Run together. One person does work, one rests alternating until 30 reps. We used the 25 lb dumbbells.
Run 400 m together.
30 strict chin ups
Run 400 m together.
30 DBL DB hang clean and jerks
Run 400 m together.
30 DBL DB farmer carry walking lunges
Run 400 m together.
30 DBL DB front squats
I did 3 rounds in an hour. Almost 5k of runs, lots of sweaty dumbbell reps.
The surprise? We started out alternating 5 chins each. By round two we were doing singles. I haven't done chins in ages. What a bicep pump!
The whole thing felt great. Fitness!
Tomorrow is a rest day.
https://blossom.primal.net/67eb0aae0319ecf87b64cf7fc1ebf0fef570344cd5d09d3c270e6d5a2df126ca.jpg

2026-01-14 11:22:56 UTC

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How I 'Accidentally' Became the 6th Fittest Baby Boomer In Mexico
https://primal.net/davidledoux/how-i-accidentally-became-the-6th-fittest-baby-boomer-in-mexico

2026-01-14 11:21:55 UTC

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https://primal.net/davidledoux/how-i-accidentally-became-the-6th-fittest-baby-boomer-in-mexico

2026-01-13 17:33:14 UTC

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GM!

2026-01-13 16:43:19 UTC

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Fun!

2026-01-13 16:38:28 UTC

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Did it work? Seemed very smooth.

2026-01-13 15:23:51 UTC

In mixed martial arts everyone says the worst punch is the one you don't see coming.
In CrossFit the toughest workouts are the ones when you look at the whiteboard and say "that doesn't look too bad"!
The gym was packed this morning at 7 am. The kids are back in school, and our corner of Mexico is full speed into the new year.
The strength portion was 3 rounds of 8 Bulgarian split squats and 8 jumping lunges on each side. I used a 35 lb kettlebell on the Bulgarians. The jumping lunges were bodyweight and pure sizzling fire.
The metcon was simple. 2 minutes of max effort work. 1 minute of rest. 4 stations. Do the whole thing twice.
A. Row or echo bike
B. Wall walks
C. Burpees over kb with a double jump
D. Sumo high pulls with 53 lb kb
I did 32 cals on the rower round 1. 28 on the second. I was in survival mode on minute 2 of round 2!
I did 8 wall walks in round 1. 6 on round 2. These were tough but manageable. Not quite 100% intensity because I was chatting with the lady next to me trying to encourage her.
The burpees were interesting. Do a burpee, then jump over the kettlebell then immediately jump back over. I got 16 and 17.
The sumo high pulls I got 27 in round 1 and 35 in round 2. Shoulders were smoked.
I was spent, absolutely dripping with sweat.
I rested 3 minutes then did a "cash out" of 800 meter run in 4:15 or less. I was 4:04.
An extremely satisfying block of work. With the CrossFit Open just a month away, sessions like today are an illuminating test of fitness.
Keep going. You got this.
https://blossom.primal.net/c046376e0662909702b3e48edd4ed9a8a7cbd9a4c3dca3aa46d7ff7bc96c55b9.jpg

2026-01-13 12:37:31 UTC

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I think of money as a carbohydrate storage device. Instead of sweating to dig a hole, I can trade it for someone else to sweat to dig a hole.

2026-01-13 12:24:06 UTC

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GM. Walking is magic isn't it?

2026-01-13 12:22:28 UTC

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GM! Good luck on your escape plan! What does it look like?

2026-01-13 12:21:56 UTC

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GM! 🥳

2026-01-13 12:19:58 UTC

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Buenos días de México

2026-01-13 12:19:02 UTC

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Gm. Hola from Mexico 🌞

2026-01-13 12:10:23 UTC

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Amazing

2026-01-13 12:10:06 UTC

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Currently training for my first Hyrox in Cancun in March.

2026-01-13 12:08:47 UTC

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Burpees and sled push. Dead.

2026-01-13 11:41:06 UTC

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Great stuff! I read an interesting article recently about the perception of time. Our brains run a compression algorithm on memory storage as we age. That's why time seems to speed up as we get older. Except running and burpees. They seem to last forever.

2026-01-13 11:39:11 UTC

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Brilliant. Congrats on setting a goal, working for it, and crushing it. Keep writing.

2026-01-13 11:33:17 UTC

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I heard @nprofile…tkhj talk about putting ones energy only into building your desired future. Nostr is a big part of that future.

2026-01-13 11:31:25 UTC

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Jeff congrats 🎉 absolutely brilliant.

2026-01-13 11:09:58 UTC

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21 miles. Amazing.

2026-01-13 11:09:19 UTC

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Brilliant. Great pace

2026-01-13 11:08:46 UTC

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You had me at "maxing fitness"!

2026-01-13 11:08:01 UTC

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It counts. It all counts.

2026-01-13 11:06:29 UTC

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Amazing work, 17 kms that's awesome

2026-01-13 11:05:54 UTC

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That's how winning is done!

2026-01-13 11:05:34 UTC

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Wow 90 minutes outstanding Richard!

2026-01-13 11:05:03 UTC

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Great stuff Nick!

2026-01-13 11:04:44 UTC

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Great work Brian! How are the joints feeling?

2026-01-13 11:04:08 UTC

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How did it go?

2026-01-13 11:03:32 UTC

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How did it go?

2026-01-13 11:02:17 UTC

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Nice work Pete!

2026-01-13 11:00:12 UTC

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I'm training for my first Hyrox in Cancun in March. Definitely challenging.

2026-01-13 10:48:54 UTC

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Wonderful 😊

2026-01-13 10:47:51 UTC

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Brilliant

2026-01-12 15:18:41 UTC

Old school. Classic CrossFit. Today was a good one!
We started with 4 front squats with the goal of working up to 85% of your max.
I went 95-125-145. The last rep of the last set was HEAVY! It moved so slowly...
Luckily I had 3 amigas screaming VENGA DAVEEE!
Never underestimate the value of having friends dedicated to the same mission as you.
The metabolic conditioning was a classic 15:00 AMRAP.
9 hang power cleans
15 box jumps overs
21 wall balls
I used 95 on the cleans, a 20" box, and a 14 pound wallball.
I did some quick mental math. 30 seconds on the cleans, minute in the box minute on the wallballs. 2:30 per round. Bit of rest. A smooth 5 rounds if I don't get tired.
Did you catch that? LOL!
3,2,1...go!
I went 9 unbroken on the cleans, 15 quick ones on the box, and 15-6 on the balls. I glanced at the clock. 2:27. Perfecto.
5 deep breaths, back on the bar. My brain was begging me to slow down. But how can I go faster by slowing down?
5-4 on the cleans. Started using the step down on the box to conserve gas. 15-6 on the walls balls. Clock said 5:53. Oh crap.
3 deep breaths. Round 3 is where reality sets in. 3-3-3 on the cleans. A thud, thud thud on the box jumps, legs heavy. 15-6 on the wall balls. 9:13.
Don't panic. Round 4 was a repeat of round 3. But my heart and lungs were both in the fear zone. 13:08.
How did I lose so.much time?
Ok, recover for 30 seconds.
You know how it goes. I picked up the bar at 14:04. ÚLTIMO MINUTO DAVEEEE!
5-4 on the cleans. 30 seconds. 8 box jumps and Coach Viri yelled TIEMPO!
4+17.
High-fived my friends after the cool down. High-fived the 8 am class. Thanked my coach. Petted a dog. Drank a protein shake.
What an amazing day.
https://blossom.primal.net/8ebb41ececd6cc090c109a5c3d0873e39a6a8002cb86d372151d56e62539fb5e.jpg

2026-01-12 02:46:56 UTC

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What's up with sandal dudes big toes?

2026-01-11 03:08:31 UTC

I love training on Saturday mornings! The energy is electric.
One half of the gym is doing a 1-10 deadlifts and burpee over bar. The other half is doing wallballs, box jumps and 200 m runs.
And me? You'll find me and my Hyrox Doubles partner Vaughn outside on the sidewalk.
We set up the 10 meters of turf and the sled. We warmed up our sled push to 328 lbs. We warmed up our sled pulls to 230 lbs. We practiced some burpee broad jumps.
We did a fun little simulation. Run 400 meters, then partner A did a 10 m sled push with 230, and partner B pulled it back. Do that twice. Run again. Then alternate the pusher and puller. 4 rounds in total.
Work got done. Had fun, got sweaty, high-fived my friends. Time to eat some tacos.
MISSION ACCOMPLISHED.
https://blossom.primal.net/96b4c5dad64a03c3b5f33e5a0aff3470e0338a821afae5422d8035384f979424.jpg

2026-01-09 18:23:52 UTC

Sometimes a workout just tastes like a big bag of burning dog poo. Let me explain.
Running? Gimme gimme! Sprints, 400 repeats, fast miles, running with a sandbag, love all of it.
Rowing, burpees, gymnastics, a single dumbbell or kettlebell, great! But when a barbell enters my world, harsh reality sets in.
Today I got to work on my primary weakness: barbell cycling under extreme duress.
I did 8 cals on the rower. 8 hang power snatches with 55 lbs. 8 burpee broad jumps. And 8 overhead squats with 55. Rest 90 seconds. 3 rounds.
Then add weight. Do 8 cals rowing. 8 power cleans with 105 lbs. 60 meter sprint. 8 front squats with 105. Rest 90 seconds. 3 rounds.
I lay on the floor, staring up at the ceiling, flames rising off my body. No one in the gym cared. They were all encased in their own invisible bubble of struggle.
My internal alarms were flashing DANGER! Red Zone!
Heart rate at 95% of max. Breathing like a garbage truck on fish day. The limiting factor is not weight. It's extreme discomfort.
Days like today are special. Most people will never experience this feeling accidentally, let alone on purpose.
The good news? Tolerance for discomfort can be increased through deliberate practice. #fitness
https://blossom.primal.net/9e95cbbad19db5b31bb09dfb637e14f704fd3c0ca04e790397c0ef5188dd5127.jpg

2026-01-08 22:17:43 UTC

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Progress, not perfection.
You're a new white belt in citadel construction.

2026-01-08 17:23:30 UTC

BREAKTHROUGH! Remember how my max sled push was only 275 lbs on Monday?
On Wednesday I went to my chiro Doctor Danny for a tune-up. Ultrasound on my shoulder, work on my neck and hips, and I showed up today ready for battle.
I started with a fun little complex of 1 squat clean, 1 front squat and a split jerk with a 2 second pause in the dip.
Working every 90 seconds I did 65-75-95-115-125-135.
Then I practiced burpee broad jumps on the 10 meter turf. There's a lot of subtle techniques with hand placement. This is a skill that requires lots of deliberate repetition.
I got the rope attached to the sled and did a 10 meter push then a 10 meter pull then rested 60 seconds.
The weight started at 45 and went 90-135-180-225-270-305-340. I could both push and pull that weight.
Today the magic came from feet placement on the sled push. A 2-foot start makes a huge difference over a 1-foot push off.
I finished with a little burner of 400 m run, 40 ski pulls, 400 m run, 40 ski pulls, 400 m run, 400 m row, 200 m run.
CrossFit Open in 49 days. Hyrox Cancun in 63 days. #fitness
Happy. Tired. Hungry. I think it's time for 4 tacos and a siesta.
https://blossom.primal.net/1560bfc277569e0699f5ccb6d889c0bb1b5f067c73d14194b33002789b7509ec.jpg

2026-01-06 23:02:54 UTC

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I had a picture of Bill Kazmier and Iron Sheik on my wall as a kid. Sending you big positive energy from Mexico for an awesome competition 🌞🎉

2026-01-06 23:01:00 UTC

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My brain uses it like extra hard drive space. I used to wander off and forget wh....

2026-01-06 22:59:29 UTC

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Would you rather die by falling into acid, or being hit by a semi? 😁💥

2026-01-06 17:47:37 UTC

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More is better. I'm at 10 g a day for the past year.

2026-01-06 17:46:33 UTC

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I do something similar with heat. Training at 42 C is a special kind of hell.

2026-01-06 15:58:12 UTC

FIELD REPORT: confidence builder!
10 rounds for time. 400 meter run. 15 meters sandbag lunges. 10 sandbag thrusters.
Fastest round: 1. 3:36
Slowest round: 7. 4:16
Final round: 3:53
A full Hyrox is 80 meters of sandbag lunges. I did 150m. And 100 thrusters which is a good analog for wallballs.
The goal today was to run on compromised legs. And to maintain a positive inner dialogue when it got hard in rounds 5-7.
MISSION ACCOMPLISHED.
#fitness #hyrox #crossfit
https://blossom.primal.net/64e44529c33ff6da3c0fe7ecd88742ba7c96ee213ef1dfa273eb6698580a195e.jpg

2026-01-06 01:22:05 UTC

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Great work! What kid of competition is it?

2026-01-06 00:44:45 UTC

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Outstanding, simply incredible. True functional fitness on display. Hola from Mexico 🌞

2026-01-05 18:27:19 UTC

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The cure is beef, barbells, staying humble and hodling right?

2026-01-05 18:23:42 UTC

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GM Anders🌞

2026-01-05 17:44:00 UTC

FIELD REPORT: Day one sled push test. I bought 5 meters of Astro turf on Mercado Libre. Set up in the gym parking lot and dragged out 300 lbs of plates.
I warmed up my push with 35 lbs and worked up to 275 lbs not counting sled weight. I couldn't get 335 moving. Oh shit.
I did 5 rounds of 5 power cleans at 115#, 5 lengths of 5 meter sled push at 225 lbs, and a 200 m run. The goal was to get back to run pace as fast as possible on the run.
The sled push in one direction is not bad, classic Hyrox grip. The return push is a low push position, way harder.
Our plan for the Hyrox race in March is to alternate after each 6 meter push of 335 lbs. For a total distance of 50 meters.
I have 8 weeks to build up 50 lbs of additional push capacity. You got this.
#fitness #hyrox #crossfit
https://blossom.primal.net/d4e0e19c07972505d2246facaeb9f5d330899a07b059f709a44e58952403b5ff.png

2026-01-05 13:26:32 UTC

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Woohoo!

2026-01-05 13:26:14 UTC

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Great job. Keep going

2026-01-05 13:25:24 UTC

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Excellent. See you tomorrow.

2026-01-05 11:57:50 UTC

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Hard work pays off. Keep setting the example.

2026-01-04 16:31:15 UTC

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Check 1,2... ✅

2026-01-04 15:26:19 UTC

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Amazing Joker! Consistency trumps perfection right?

2026-01-04 15:20:50 UTC

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Great work! Joints doing ok? How's the soreness the next day? Keep going 💥

2026-01-04 14:17:26 UTC

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We're so early.

2026-01-04 13:16:06 UTC

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Great work Aaron!

2026-01-04 13:15:51 UTC

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That's a spicy WOD for grip!

2026-01-04 12:08:37 UTC

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He's such a savage! Thx 🙏

2026-01-04 11:25:26 UTC

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Holy snowstorm batman!

2026-01-04 11:24:46 UTC

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Awesome!

2026-01-04 11:24:18 UTC

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Thanks Tim!

2026-01-04 10:54:51 UTC

Everybody says the burpee broad jumps are brutal in a Hyrox race. Today I got to taste it for myself.
The metcon was 4 rounds for time. 200 meter run with a 35 lb sandbag, 15 burpee broad jumps, and a 50 meter farmer's carry with 53 lb kettlebells.
I distinctly remember a strange voice in my head saying, "hey this ain't so bad!" after 5 burpees. And then the universe started laughing at me.
It kind of felt like being in a boxing match. I got punched in the face 15 times, and then rested on the farmers carries. I glanced at the clock. 3:45.
I finished the 4th round in 15:29. Did I forgot to mention I did these outside on the sizzling Mexico concrete in 30C? I was covered in dirt and sweat and iguana footprints.
How's my mindset? Actually fantastic!
That's the whole purpose of preparation, training and practice. I have 9 weeks to get ready for the Cancun Hyrox. Today I jumped into the deep end with both feet.
Did you train today? What are you working on?
https://blossom.primal.net/69734cd9cc68f0b4b0f8442234d674026fb791a2740f5856a228ad2d28c1a216.png

2026-01-04 10:46:17 UTC

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https://primal.net/e/nevent1qqsynq3z0edvwmjqfp7zfsfw9d6lfx7nulg8u2mq5fvan5xhgssaajsfjtr7n

2025-12-22 12:46:59 UTC

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Feliz cumpleaños 💥🎉🥳.
Have a wonderful day

2025-12-18 21:31:17 UTC

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Snowblower? Meat smoker? Quadcopter drone? Giant aquarium kit?

2025-12-18 21:29:06 UTC

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Outstanding. #proofofwork

2025-12-18 17:59:25 UTC

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When you're busy turning glucose into heat, water, and power output you miss a lot of arguments.

2025-12-18 17:56:59 UTC

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You had me at "sweet taters". Great googley moogley that looks spectacular!

2025-12-18 17:54:55 UTC

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Muy bien Pam. Poco a poco, si?

2025-12-18 17:29:42 UTC

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Amazing ❤️

2025-12-18 15:49:41 UTC

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I'm the dog with a dangerous half guard. Lockdown to Electric Chair coming right up. I believe every serious man should take 100 bjj classes, 100 crossfit classes, and 100 Arthur Murray dance classes before they decide on a career path.

2025-12-18 15:42:27 UTC

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Sometimes you eat the bear. Sometimes the bear eats you. Back at it tomorrow.

2025-12-18 15:39:21 UTC

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20/20

2025-12-18 15:37:31 UTC

Today's Workout. For time: 300 cals echo bike.
26:12.
https://blossom.primal.net/a262966e9fc4f5371b355a8eb56ed55b5d5968c0abd751a1cfa2171be59f488b.jpg

2025-12-16 15:23:13 UTC

Tuesday. 7:14 am. Sweat is dripping off my nose after the warmup. Coach is writing the WOD on the whiteboard.
6 ROUNDS FOR TIME. 60 double unders. 30 Russian kettlebell swings (53/35). 15 burpees. 25 minute cap.
I grab a well worn 35 pound kettlebell. Thick handle, black and rust. Perfect.
I lay my skipping rope on the mat in front of me. I haven’t done double-unders in 3 months. Do I remember how?
It’s a small class. The lady is fit. She’ll finish under the cap. My buddy Rocco is the third. He’s 2 age groups below me, late forties. Super fit. He swears he’s a software engineer, but he gives off a special forces vibe. He grabbed the green 53 lb kettlebell. What a savage!
I do a little mental math. 4 minutes per round, 6 rounds, 24 minutes. A minute for the skipping, a minute for the swings, and 90 seconds for the burpees. And even some rest. Good.
3-2-1…GO! I go unbroken on the dubs, unbroken on the swings, and unbroken on the burpees. I glance at the clock. 2:47.
I went out hot on purpose. I know Rocco is watching and pacing off me. Maybe I can drag him into deep water?
Round 2. 6:45. A more sensible pace. Moving well. 3 deep breaths on transitions. Round 3 gets real in a hurry. I can hear Rocco cussing as his dubs fall apart. But mine are starting to struggle, and I’m breathing fire on the burpees.
Round 4. I need to gear down on the burpees and start sneaking extra breaths in between reps. And Rocco goes unbroken. He gets 3 deep breaths as I finish up, stand up and walk to my rope. Neck and neck going into round 5.
Round 6. I’m on burpee 7 as he finishes ahead of me. I crawl to a floor fan after the final burpee. 23:27.
Got sweaty, had fun, and high-fived my friends.
MISSION ACCOMPLISHED.

2025-12-15 16:28:52 UTC

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Buenas días!
Hola from Mexico 🌞

2025-12-15 15:56:47 UTC

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Great point. I did a 90 day strength cycle. Olympic lifting, squats, etc 4 times a week with 2-3 metabolic conditioning segments per week. Every week we ran simulations of the team events in November. January I restart with Open prep.

2025-12-15 14:50:04 UTC

Once upon a time after a competition I would completely unplug for 2-3 weeks. You come out of 6-8 weeks of prep sore, tired, and drained.
I always used to underestimate how much metabolic waste my systems accumulated leading up to an event. What was the impact?
I would sit on the couch watching TV, and tell my brain stories about how much I deserved a break, how tired I was, and how overtraining was the devil. The couch is 5 feet from the fridge. Guess what would happen?
I’d go back into the gym 3 weeks later and literally start from zero.
Again.
That’s the curse of being a Masters athlete.
This month I’m trying something new. Maintaining fitness is the goal for December.
No crazy Christmas parties doing tequila shots. No eating half a cake because you don’t want it to go to waste.
Just showing up to class every day and scaling appropriately to maintain the work stimulus. Let me give you an example.
Today’s WOD was 10 rounds for time. 6 double dumbbell thrusters at 50/35. 8 hand release pushups. And 10 double dumbbell deadlifts at 50/35.
I haven’t done 50 pound dumbbell thrusters in 6 years. It’s no longer reality for my shoulders. At age 57, my RX weight is 35. So today I did 25s.
Pushups aggravate the AC joint in my shoulder. So I modified it to an “up-down” which is like the top half of a burpee to a tape line on the floor.
I did 35s on the deadlifts. 3-2-1-go!
The first round was 1:04. I came out too hot. What else is new? Breathe. Recover. Picked up the 25s at 1:14.
Today’s goal was simply to move well. No wandering off to look for chalk or water, or to tie my shoelaces. Never more than 3 breaths on transitions. The occasional extra breath mid-set if necessary.
Suave es rapido! Smooth is fast.
14.47. Mission accomplished.
It’s 8:43 am. I’m 50 g of protein into my day. Second cup of black coffee. Daily disciplines done daily create freedom.
The 2026 CrossFit Open is 60 days away.
https://blossom.primal.net/91f33b3248e56bdefcfa51b24d9cc74d696a4f779cb872ebdc92b9f17518565a.jpg

2025-12-14 14:22:51 UTC

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Keep changing the future.
Action cures fear.

2025-12-14 13:38:25 UTC

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https://primal.net/davidledoux/how-i-accidentally-became-the-6th-fittest-baby-boomer-in-mexico

2025-12-14 13:15:54 UTC

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Have a spectacular day Sunflower

2025-12-14 13:09:29 UTC

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Carbs can create happiness.

2025-12-14 13:08:17 UTC

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Spectacular. Winter has arrived, again.

2025-12-14 13:04:08 UTC

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Ctrl-alt-del
✅

2025-12-14 12:17:19 UTC

They laughed when you shared your goal.
They doubted every step you took.
Go make them eat their words. DOMINATE.
https://blossom.primal.net/dc2a96e907908aa8a82a4129147698d067d92182bd22f7b4ec7233fe44e0403b.jpg

2025-12-13 21:47:58 UTC

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You got this Champ.

2025-12-13 15:59:04 UTC

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The first 100 workouts are the hardest. After 10 you won't get sore too often. Eat, sleep, train. Welcome aboard, we've been expecting you! 💪😁👍

2025-12-13 15:39:06 UTC

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Gm!

2025-12-13 13:52:11 UTC

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Do you have a weekly mileage goal, or just go with the flow? 4/5 adults never run, congrats 🎉

2025-12-13 13:31:07 UTC

Every time I train, I look for the “gold nugget”.
Let me explain.
Today I walked over to the box for the 7 am CrossFit class. I glanced at the whiteboard and saw both a strength component and a short metcon. Excellent!
After our warmups, I partnered with Big Frank. He’s built like the hulk. In his early forties, he recently competed in the Intermedio Division at the Cholula Games. Perfect.
Every minute on the minute we did 3 deadlifts. After we warmed up with 10 reps at 135, we did working sets at 185, 205, 225 and 275. Francisco slapped on 25s, and did 325. I politely declined that weight.
That was my “gold nugget”. Today was supposed to be 85% of max weight. I hit 315 for 1 in 2019.
Last year I remember doing 275 for 1. So I was surprised after the fact to personally hit 275 for 3 reps. Was it tough? Sure. But very, very doable. Today I had more. And I kept it in the tank.
It took me a long time to learn that you don’t have to burn the castle to the ground every single time to still call it a victory.
And there was still more work to do.
The WOD was elegant. On a 14 minute running clock, do As Many Rounds As Possible of a 200 meter run, 10 deadlifts, and 10 hand release pushups. Every round, add 5 more deadlifts and 5 more pushups. If I can do 4 rounds, that’s 10-15-20-25. I put a 45 pound wheel on each side of the bar. Today 135 pounds felt right.
I finished the round of 25 with 67 seconds left on the clock. I sprinted the final 200 meters and got 8 final gasping deadlifts before the clock went beep beep and coach yelled “TIEMPO!”.
I ended up lying flat on the floor staring at the ceiling . There is a powerful feeling when you make a plan and execute it.
Do you look for “gold nuggets” in your day?
What have you discovered?
https://blossom.primal.net/6ac1a3e979fdde660a4d24187e3c86b64e422b372e9bd3976f28f76bb6f69699.jpg

2025-12-13 13:28:07 UTC

3:47 am. Lola sat on my face, again. 13 minutes before my alarm clock went off.
Lola is our cat. She’s hungry. Then I sat upright in bed like an electric shock had hit me.
Competition Day!
Just 15 days earlier I had signed up for a CrossFit competition across town on the spur of the moment. The organizers had a 40+ Masters division. At 57 I’m usually competing with 35 year olds.
Event 1 was starting in just 2 hours. It was a brisk 2 kilometer trail run in a local park in the west end. I fed the cats, had a shower, drank a protein shake and called an Uber at 5:00 am.
At 5:52 am I was standing outside Parque Ecologico del Poniente. By 6:15 am the organizers were calling 85 athletes to the mass starting line. I had just a few moments to find my rabbit.
What’s a rabbit? I started running crosscountry in grade 8. My eyesight is terrible. So I always look for that lean, mean rocketship that I can run behind at the start of a race.
Squinting, I saw a blurry red splotch. It was either a mailbox or a lamppost. Nope, it was my rabbit. There he is. Señor Conejo Rojo. Red Rabbit
Tres…dos…uno…VAMOS!
He took off like a cannon. There were teams of 3 holding ropes beside us. There were Intermedio women with amazing muscles. Advanced men with six packs on top of their six packs. Mass starts are so crazy! I just hit the accelerator and tried to keep up.
We were flying on the trail, absolutely flying! I remember thinking this rabbit will cool his jets pretty soon. But 600 meters down the path my lungs were baking, and my legs were trembling. I geared down before my engine blew up completely.
The red blur turned the corner and I saw him do a 180 at the halfway turnaround. On my left a stocky dude cruised past me and had 20 meters on me as we all made a hard right down into the bowels of the park.
This part of Mexico is muy plano. Very, very flat. No mountains, no hills. But this park is a special prehistoric throwback. Cliffs everywhere. Huge up and down hills. And I’m running alone, engine baking in the red zone, trying not to wipe out on the gravel paths. Then suddenly….
LOOK OUT!
I haven’t run hills in a decade. And suddenly I was hurtling down a steep drop at breakneck speed. Self preservation kicked in as I tried to keep my feet under me. I heard the scrape of gravel as a blur zoomed by me, and then another. What was that?
I hit the straightaway at the base of the drop and realized 2 guys had blown by me. I mean they had BLOWN BY ME! That was some fast and furious type running. I could hear the cheering at the finish line in the distance. Time to empty the tank and catch those guys!
And of course, I suddenly realized too late that the last 200 meters of the race was uphill!
My legs, already filled with acid and regret, refused to give me top gear. The three of us had caught up to the second place guy. The Red Rabbit was nowhere to be seen. And the four of us were locked into a battle with gravity and fatigue on the hill climb.
Ever been stuck in bumper to bumper traffic and seen someone walking on the sidewalk faster than you? It felt like my shoes were 50 pound concrete blocks. I crossed the finish line in 5th, 4 seconds behind the 3 way logjam for second in 8:49. And Red Rabbit?
He ran a mind-numbing 7:40 at age 50. Part of me was mildly satisfied for picking him out of the crowd as the man to beat. I had a feeling he was fast. Oh man did he drag me into deep water. But going into a strange trail run, in a hilly park, basic Spanish and with a mass start? I was satisfied that I had given 100%.
I still had 5 more hours of CrossFit competition. 3 more lifting events. Spoiler alert…I didn’t win. But at my age, you disconnect from the scoreboard.
The real battle is me vs ME.
Can I show up on competition day and beat my scores in practice?
Can I execute the workouts to the best of my ability?
Can I be an example for the parents of the younger athletes?
Can I smile and say “buenas dias” first?
One day perhaps I will be too old to do burpees and run hills. But until then? I will keep showing up early, squinting at the clock, and doing my best.
https://blossom.primal.net/56c9351ee92d6facb8a0b899adcfca4b406d16d4dceaf866980cafdd9f98dfe0.webp