Friday, April 7, 2017

New Year New Me

                                 New Year, New Me
I'm documenting the year ahead of crossfit. My programming, my progress and my nutrition.

Today is DAY 1:

10min emom
Even min: 3 strict hspu
Odd min: 5 strict ttb
*very proud of myself on the strict hspu. I haven't done these in over a year!!!

10min emom
Even min: 8cal assault bike + max strict pull ups (I only got 3 per)
Odd min: 8cal assault bike + max dips (I only got 2-3per)
*very proud of my dips too! I haven't done dips in over a year either!!!!!!!

Snatch balance
Build up to a heavy single (70%-80%)
I worked up to 175lbs

Work up to a heavy single

Clean and jerk
Heavy single

Front squat
Heavy single

Run 3miles
Stairclimber 20min

Crossfit class:

Metcon (AMRAP – Rounds and Reps)


5 Strict Toes to Bar

10 Dumbell Strict Press

Metcon (5 Rounds for time)

Handstand Hold

5 sets:
30 Second Hold

1 Min Rest

Metcon (AMRAP – Reps)

6 Rounds

:30 on :30 off
Push Ups

On a 12 min running clock with #135/95 barbell:
1 min of Squat Cleans

1 min of Jerks

2 min of Squat Cleans

2 min of Jerks

3 min of Squat Cleans

3 min of Jerks

Thursday, October 9, 2014

What kind of person are YOU?

What kind of PERSON are YOU?

Lately I have been thinking a lot about gossip
So many times people think gossip is harmless, 
those people are WRONG

I am definitely not perfect at this either
It seems as though it runs in a perfect cycle 
You think gossip is something that is no big deal...
 until it is being done about YOU
Then when you experience an untrue rumor, 
or things about you that are not very kind
You realize very fast, 
how hurtful it can be.
you check yourself 
(or most of us do) 
and you make an extra effort to 
because OF COURSE we want to 
Then you forget what it felt like and you might slip here or there
you might let it happen in your presence
and you are back to square one. 

What kind of person are YOU?
Do you talk bad about people?
Do you assume the BEST in others?

Again I am not claiming to be an amazing person, 
but these are questions I have been asking myself lately.
 I feel like our purpose on earth is to UPLIFT each other, 

I was taught this:
"Believe NONE of what you HEAR and HALF of what you SEE" 

This is assuming the BEST in someone. 
Do you think it is "right" to spread gossip,
or judge someone off a rumor you hear or something you saw?

When you are talking about others, 
THINK before you speak. 
Is what I am saying helping anyone? 
Is this person going to be HAPPY that I said this about them?

My name is Gossip.

I have no respect for justice.

I maim without killing.

I break hearts and ruin lives.

I am cunning and malicious and gather strength with age.
The more I am quoted the more I am believed.

I flourish at every level of society.

My victims are helpless.

They cannot protect themselves against me because I have no name and no face.
To track me down is impossible.

The harder you try, the more elusive I become.

I am nobody's friend.

Once I tarnish a reputation, it is never the same.

I topple governments and ruin marriages.

I ruin careers and cause sleepless nights, heartache and indigestion.

I spawn suspicion and generate grief.
I make innocent people cry in their pillows.

Even my name hisses.


The Power of Our Words

We often do not realize the power of our words. 
Our words can be used to buildup or to tear down. 
We can have a positive impact on other people's lives when we use our words for good. 
Consider how much we appreciate it when someone takes time to 
express words of gratitude, honor, or praise; 
or how enriched we are when someone takes a genuine interest in our lives. 
Conversation that focuses on what is good and honorable can edify other people's lives and help strengthen others.

THIS little clip is AWESOME
I was going to write the story but I love this version. 

Have a Good Day EVERYONE!
Let's try and be BETTER than yesterday!

Tuesday, September 16, 2014


Today was Hard!
It was also a very busy day for me,
so I will be doing my pm with tomorrows am.


A. Good morning @22X1 - 3RM

B1. Barbell step up; 6-8/leg x 4; rest 30 sec
*I prob could have done weighted but Matt Springer insisted that I do body weight since I was super quad dominant. Matt Bryant later on told me that I could just do a lower box. 
I felt like i figured out how to use my hammies/glutes after just doing body weight for a couple sets, but yeah. 

B2. Side plank x 45 sec per side; rest 60 sec
B3. Ring dip amrap in 60 sec; rest 90 sec
*I feel like i was super rusty on these. I should probably be doing these way more. 

C. for time:
75 ring push ups
*I felt really sucky on these

- every break 
for time @hard effort:
50 slam balls
25 burpees
25 cal AD
Time: 10:28
*I know my time wasn't the best, but my triceps and shoulders were shot!

Monday, September 15, 2014


Sooo I smashed and split my finger open and chipped off two sides off the tip of my bone. So dumb. Hurt so bad, but its starting to heal. Its numb but not as painful as before. 
Can't wait to train normal again!

Monday 9/15

Warm up: I jogged an easy mile :11min
A. Back Squat @30X1; 2,2,2,2; rest 3 min (87.5%) 225lbs
B1. Wtd. single leg back extension; 6-8/leg x 4; rest 30 sec 15lbs
B2. BB reverse lunge; 5-7/leg x 4; rest 30 sec 115
B3. AD 20 sec Hard x 4; rest 2 min
C. for time:
40 GHD sit ups
VC 300'
2 min ring FLR
Time: 6:41
4 sets @consistent pace:
15 jump squats (105#)
AD 20 cals
5 HIGH box jump
10 burpees
rest walk 2:30


Row 30 sec @97%
rest walk 3:30
x 5

rest 10 min

AD 30 sec @97%
rest walk 3:30
x 5


AD 15 min Z1

This was tough! 

Sunday, September 7, 2014

Monday thru Thursday

Monday Sept 1st 2014

I did a little workout at the park for 30 minutes in the morning

Then I did a lithe swim workout in the evening.

Tuesday 9/2


A. Hang clean; 2.2.2 x 3; rest 15 sec, rest 2 min (build from 175#)
These were TOUGH!!!

B. Clean pull + Mid hang clean pull (from 4" raiser); 1.2 x 5; rest 2 min (build from 100% of clean RM, straps okay)

C. Amrap 8 min:
6 ring push ups
8 DB reverse lunge
6 strict pull ups
25 unbroken DU
4 rounds +6 ring push ups and 4 lunges
for time:
med ball 2 shoulder (100#)
This freaking took me 15 min


A. Emom 8 min - Jerk dip squat x 2 (105% of jerk RM)

B. Jerk - build to 85% with perfect mechanics (video)

C1. 4 sets - DB push press x 8; rest 30 sec
C2. DB shrug x 10; rest 30 sec
C3. EZ curl bar upright row x 12; rest 2 min
30lbs on the bar

D. for time: 45 strict HSPU
(record times per round on each set, need consistency!)
10 min amrap:
5 DB burpee over box (45#)
10 cal AB
30m single arm FW (70#)
*these were hard!

rest 3 min

10 min amrap:
Row 300m
6 GHD sit ups
VC 150'
6 HPS (85#)
*The row and the VC killed me.

Wednesday 9/3


Run 800m @80%
rest walk 3 min
x 4


Bike 60 min @ high effort
- every 10 min get off and complete 2 TGU/arm 

Thursday 9/4

AM - Knee flex ME + Glute + Post + Tng PS/PC + Aer Map

A. BS @20X1 w/chaines; 3,3,2,2,1,1; rest 3 min (build from 3s @75%)
Started @ 195 + chains but Matt Springer thought I should go down to 175 + chains so I could shoot up faster from the bottom.
SO set 1 was at 195lbs 
Then I went down to 175lbs and built back up to 195 as the sets got smaller.
B. Good morning @32X1; 6-8 x 4; rest 2 min
Did these at 100lbs

C. Emom 14 min - 
odd - Tng PC&J x 6 (115#)
even - AD 15 sec HARD
Loved this, it was super hard!
1-PC&J: 18sec
2-AD: 6 cal
3-PC&J: 18sec
4-AD: 5cal
5- PC&J: 17sec
6-AD: 5 cal
7- PC&J: 16sec
8-AD: 5cal
9-PC&J: 15 sec
10- AD: 5cal
11- PC&J: 16 sec
12- AD 5cal
13- PC&J: 17sec
14- AD: 6 cal
Row 300m @90%
5 burpees over the erg
rest walk 90 sec
x 6
- record row times
This was hard, tried to keep my rowing at 1:44

PM - 3 x10 min pieces of gymn + weights only
(rest as needed b/t sets)

10 min amrap @80-85%:
4 HPS (95#)
5 DB burpee step up over box (45#)
6 HR push ups
100' VC
5 rounds

rest as needed

10 min amrap @80-85%:
50m FW (80#)
5 med ball 2 shoulder
30m walking lunge
2 rounds + 12m walking lunge
That FW was HELL

rest as needed

10 min amrap @80-85%:
AD 15 cals
5 KBS (2pd)
6 wall balls (20# to 9')
Hated the AD, the KBS and the Wall balls were easy
*I think I got like 5+ rounds

*This was the day I split my finger open and broke the tip of my finger so I didn't record it, so this is just going off the top of my head. 

Playing Catch UP again

I have had a few ups and downs with my training lately.
I think just mentally sometimes I get down on myself feeling like I am not good enough.
Wondering sometimes,
Why do I do this?
Is it worth it?
Then I will remember why I love this so much,

Part of why I love Crossfit is because I am continually growing, changing and being challenged.
It never gets old
It never gets easy
I am always pushed and always finding new limits within myself physically and mentally, sometimes
even spiritually.
I am constantly surrounded by people who are pushing themselves and pushing me.
Some are better athletes than I am,
Some are just trying to stay fit,
Some are just trying to get in shape after letting themselves go,
All in all, each of them inspire me and help me become better in every way.

I attended this female athlete camp with Robin Lyons and Erin Carter.
I learned so much about myself and it really lit a fire underneath me and was exactly what I needed to
stop second guessing myself.
I am realizing that each day is a new day.
I am in the gym to TRAIN!

  1. 1.
    teach (a person or animal) a particular skill or type of behavior through practice and instruction over a period of time.
    "the plan trains people for promotion"

Training means to PRACTICE to become BETTER.
Not to be perfect every single day.
Some days will be better than others, but the only way to improve is to PRACTICE and
learn how to get through those crappy days and become better from the bumps in the road.

Thursday 8/21

AM - 3 x 10 min pieces of cyclical + gym only
(rest as needed b/t sets)

10 min amrap @80-85%:
5 unbroken CTB chin up
7 burpee
5 cal AB

5 rounds+5 CTB+2 Burpees 
rest as needed

10 min amrap @80-85%:
35 unbroken DU
5 strict HSPU
7 box jump (20")

4 rounds+35 DU 
rest as needed 

10 min amrap @80-85%:
5 push ups
5 strict chin ups
Row 250m
4 rounds+5 Push ups+5 Pull Ups + 57 meters 
The rowing killed me on this. 
I suck at rowing :(

PM - 3 x10 min pieces of gymn + weights only
(rest as needed b/t sets)

10 min amrap @80-85%:
5 DB manmakers (30#)
5 burpee box jump
5 KB snatch/arm (1pd)

3 rounds + 4 man makers 
rest as needed

10 min amrap @80-85%:
5 OHS (115#)
5 GHD sit up
5 DB push press (50#)
5 rounds + 5 ohs + 2 ghd's 
rest as needed

10 min amrap @80-85%:
10 front rack step up (115#)
3 med ball 2 shoulder (100#)
30m heavy med ball carry

4 Rounds + 3 med balls

Friday 8/22

AM - Jerk + Upper gymnastics + met con heavy + cyclical

A. Emom 12 min - Jerk x 1 (build)
10- 205lbs
B. Push press; 5,5,5; rest 2 min
C. Prone row @21X2; 6-8 x 4; rest 90 sec

rest as needed

Thruster (125#) - from floor

rest as needed

for time:
Power clean (155#)
Burpee+Chest to bar

Run 30 sec @85%
Run slow 30 sec
x 15

- consistent pace
- SAME effort

Saturday 8/23

AM - Snatch work + ME squat+ heavy squat based met con - short (battery)

A. Snatch pull + Snatch -  build to a heavy complex
B. BS @20X1; 8,8,8; rest 2-3 min
165, 175, 185 
C1. DB split squat; 3,5,7,9 per leg; rest 30 sec 
C2. GH raise @40X0; 9,7,5,3; rest 90 sec

for time:
5 squat clean (185#)
4 RC (15')
3 squat clean
2 RC
1 squat clean


Swim 45-60 min

Sunday 8/24
 off - 60 min hike

Monday 8/25


A. Back Squat @31X1; 4,4,4,4; rest 3 min (77.5%)


B. Emom 12 min - 
odd - Segmented snatch DL + Snatch high pull (build from 140#)
even - Snatch + OHS

140, 140, 140, 145, 145, 145, 145, 145, 150, 150, 155, 155

C1. DB RFESS; 5-7/leg x 4; rest 30 sec


C2. GH raise @30X0; 10,10,10,10; rest 90 sec
3 sets @consistent pace:
Row 500m
5 PS (115#)
10 ring dips
2 RC
rest walk 3:00

Set 1: 4:30
Set 2: 4:17
Set 3: 4:27

5 Tng PC (115#)
AD 12 sec @97%
rest walk 3:00
x 5

rest as needed

VC 25 sec @97%
rest walk 3:05
x 5

Tuesday 8/26


A. 6 sets - From block, bar just above knee; Mid hang clean pull x 2 + Hang clean x 1; rest 2 min

B. HPC - build to a heavy single (pause 1 second below the knee)
These felt weird
Worked up to 205
Did 205 twice

C. Emom 12 min - 
odd - WCU x 2 AHAP
*Started with 1 pood, had to go down to 26.4

even - Ring push up  x 8 
for time:
30 cal AD
8 MU
30 burpees
8 MU
30 KBS (2pd)

Time: 15:13


A. Push press; 4,4,4,4; rest 2 min 

B1. Jerk dip squat; 2,2,2,2; rest 60 sec (HEAVY, weight back!!)
B2. SJ from blocks; 2,2,2,2; rest 3 min


C. for time: 40 strict HSPU
(record times per round on each set, need consistency!)
10 min amrap:
8 burpee box jump over
10 cal AB
30m double KB front rack carry
4 rounds + 3

rest 3 min

10 min amrap:
Row 300m
25m FW (80#/h)

*I can't find my recorded times and rounds!!!*

rest 3 min

10 min @85%:
VC 700'
50 HPS (75#)
Amrap DU in remaining time

4rounds + 52 DU

Wednesday 8/27


Run 30 min easy


Bike 60 min @ high effort

Thursday 8/28

AM - 3 x 10 min pieces of cyclical + gym only
(rest as needed b/t sets)

10 min amrap @80-85%:
6 unbroken CTB chin ups
10 cal AB
25 DU

4 rounds + 9 cal

rest as needed

10 min amrap @80-85%:
150m ski
3 strict chin ups
6 rounds + 64 meters

rest as needed 

10 min amrap @80-85%:
Row 300m
1 RC
4rounds + 150 meters

**Wasn't able to do these cause of a migraine :( **
PM - 3 x10 min pieces of gymn + weights only
(rest as needed b/t sets)

10 min amrap @80-85%:
6 DB burpee step up over box
7 push ups
5 Tng PS (105#)

rest as needed

10 min amrap @80-85%:
6 DB G2OH (35-40#)
50m FW (80#)
5 HPC (145#)

rest as needed

10 min amrap @80-85%:
10 barbell walking lunge
3 med ball 2 shoulder (100#)
1 TGU/arm

Friday 8/29

AM - Jerk + Upper gymnastics + met con heavy + cyclical

A. BTN Jerk - build to a heavy set of 3
B. Emom 8 min - Jerk x 1 (build from 75-85% with perfect mechanics)
C1. Push press; 4,4,4,4; rest 30 sec
C2. Prone row @21X2; 5-7 x 4; rest 90 sec

rest as needed

for time:
DB thruster (55#)
burpee MU

rest as needed

for time:
Power clean (165#)
box jump (30")


Run 30 sec @85%
Run slow 30 sec
x 16

- consistent pace
- SAME effort
- rest 3 min after 8 sets

**I don't have my times recorded**

*I did not do this section because I was at the athlete camp*

(Saturday 8/30)

AM - Snatch work + ME squat+ heavy squat based met con - short (battery)

A. Snatch cluster; 1.1.1 x 4; rest 15 sec, rest 2 min
B. 20 sets - every 15 sec - BS x 1 (67%)
C1. DB reverse lunge; 10,8,6,4 per leg; rest 30 sec
C2. GH raise @40X0; 6,8,10,12; rest 90 sec
for time:
3 min amrap - squat clean (195#)
2 min amrap - RC
1 min amrap - burpee


Swim 45-60 min

off - 60 min hike

**I will get you the results from athlete camp as soon as I get them**