Friday, January 31, 2014


Not going to lie, I had zero motivation today. My phone broke last night, I did not sleep well, I feel like I've been fighting something for the past week...really rundown, tummy troubles, blah blah blah. Normally I am roaring to go, but I'm kind of ashamed to admit that I considered just going home after coaching this morning. I really did not want to get under that bar to squat...or even snatch for that matter. Told the all powerful Silverback that I was lacking motivation and he said "get moving, you'll feel better". THEN as I walked away he said, only the top 48 can go. BINGO. And cue the back squats. My lifts didn't feel super strong today by any means, but the numbers aren't terrible, and I actually had fun with the little open chipper, so all's well that ends well.

A. BS @20X1; 1,1,1,1,1; rest 2-3 min (only last single tough)
175, 185, 190, 195,200. Every single one of these felt tough except for the 175. If you gave me 185 and then 200, I don't think I would be able to tell the difference. Not sure if that's good or bad. Don't think I could have gotten 205 or 210 today. Good thing I wasn't maxing out

B. Snatch; 3@80%, 2@85%,1@90%,1@95%; rest 2-3 min
3×100, 2×105, 1×112.2, 1×120. Felt ok. Was jumping out too much, Josh called me starfish, so there's that.

3 sets:

Row 500m
5 strict chin up
7 chin up
9 CTB chin up

rest walk 3 min
done, did not time. Rows were rows. First one was ok, second one was a lot faster, third one was pretty slow. Strict chin ups like a boss; first 5 UB. Second and third round 3+2. All 7 chinups butterflied and UB (woot). Tried something new and did singles for CTB. Think it was more efficient.

rest as needed

12 min amrap @open pace:
2 PC (95#)
5 wall ball
4 PC
10 wall ball
6 PC
15 wall ball
8 PC
20 wall ball
10 PC
25 wall ball
12 PC
Amrap DUs in remaining time
222 dubs. Kind of loved this. Would have loved it more if the wall balls were replaced with HSPU, but what can ya do. Not sure when I started dropping the bar, but definitely did the last 12 as singles. Finished at about 8 minutes and had 4 minutes to do my DU aka (do 20-30...pant...cuss...repeat)

I think today was the first day all week that I didn't end on all fours.

Wednesday, January 29, 2014


A. FS@20X1; 1,1,1,1; rest 2-3 min
155, 165, 175, 180**fail 175 felt easy, so I got amped to PR at 180. There was no way I was standing that bad boy up. Tried to bounce out of it. Quads were having none of it.

B. Emom 10 min – SJ x 1 (build per set)

85, 95, 105, 125, 135, 145, 150, 155**failx2. Turned to push jerks around 135. Didn't feel particularly "on" during this part. Kind of bummed I didn't get anywhere close to my max. Every day can't be a PR day though.

C. Death by thruster – min 1 x 1, min 2 x 2, etc.

65#. Made it through 12 right as the minute ran out. Didn't even try for 13. Kind of disappointed in myself, I should have gone for 13. I regret that.


(compare to last week, increase intensity per set)

10 min amrap @85%:
run 200m 5 cal AD
5 Tng HPC (95#)
30 DUs
--5 full rounds. One round more than last time, but also 10 pounds less on the HPC. Hard to compare because I ADed instead of ran (SNOWPOCALYPSE)..took about 40-45s. Also started transitioning to a speed rope which was a change...overall felt pretty good.

rest 3 min

10 min amrap @90%:
row 250m
6 box jumps (20”, cycle)
6 kipping HSPU
--4 rounds + 87m. Didn't get as many on this as I did last time, but I also kind of messed up the row last time. Really happy with my TTB. I've learned that I can string them together if I jump up to the bar as opposed to using a box. Guess it's the way I grip. STILLLLLLL need to work on pushing away from the bar though. Will help with my pullups too.

rest 3 min

10 min amrap @95%:
8 push press (75#)
6 DL (135#)
8 wall ball
6 burpees
5 rounds + 5 pp. Almost a full round faster on this one too, but the PP was 20 pounds lighter. THIS ONE HURT. Literally was on all fours after I got done, which seems to be a trend with these workouts. Paul explained it to me well; as I get better, I can push it harder, which in turn hurts more.  I fully understand the term "embrace the suck"

Tuesday, January 28, 2014


A. PC; 2,2,1,1,1; rest 2-3 min
135, 145, 150, 155, attempted 165 but squatted and could not stand up. Irritating that I couldn't nail 165, but I just have to keep telling myself that every day can't be a PR.

B1. HPC; 3,2,1; rest 10 sec
105, 115, 125. These felt so light after part A. Also need to focus on not jumping my feet so wide, it really hurts me when I get to heavier weights. Sidenote: I vividly remember pitching a fit when I couldn't clean 135. Now I can PC it no problem. I love progress

B2. 3 sets - HR push up x 20; rest 90 sec
all unbroken.

C. Emom 6 min – Pendlay row x 6-8
6 at 125. Heavy and Unpleasant. Tore up my grip.


for time @open pace:

250m row
15 KB swing 1.5
20 burpees
15 KB swing 1.5
250m row
 4:26. This was similar to what we did x3 in testing (testing had 25 burpees). Looking at my times from testing, my first and fastest time was 4:54. The first row was good, felt fast. Swing felt heavy but unbroken, burpees we hard..esp when I started to think about it. Fought to keep the last 15 KBs UB, and went balls out on the last row at a whopping 2:15 pace. My legs were fried. Afterwards, I wasn't sure if I was going to puke, poop, or pass out. It was lovely

rest 10 min

for time:

Row 1k
4:31. Knees were aching, quads were lit up. Miz.

Had a lot of energy so I tried to go for a 130 snatch attempt. Couldn't even get 120. Not surprised since I maxed yesterday, but wish I could have at least met my max of 125. womp womp

Monday, January 27, 2014


A. BS@20X1; 2,1,1,1,1; rest 2-3 min
185, 195x2. 200, 205. Probably should have tried 110, chickened out.

B. 10 sets – every 90 sec – Snatch x 2 (build in weight per set)
65, 75, 85, 95, 100, 105, 110, 115, 120x1, 125x1. PR PR PR PR PR. Got 125 on my first try...attempted 130 a few times but was a little short. When I finally pulled it in, I lost it behind me. I'll get it next time. I'm really enjoying this trend of 5 pound PRs every week. I would like to keep this up.

C. Emom – min 1 - 1 HSPU, 1 CTB chin up, min 2 – 2,2, min 3 – 3,3 etc…..
9 rds. HSPU were easy, CTB were good...then mediocre. Apparently I stop breathing when I do them. Need to fix that


for time:

30 squat clean thrusters (105#)
- emom 5 burpees
5:37. Squat clean felt great. Thruster felt not great. Burpees sucked. The end.

Sunday, January 26, 2014

more on yesterday..

Pain is Fuel. Miranda Oldroyd. OCThrowdown 2014. @funning 

Yesterday I posted this GIF on Paul's wall, which pretty much sums up how I felt between the hours of 7am and 10am yesterday. His response? "Did you learn something about your self through this that's the question!" Reflecting on the workout, I think I did. While I may have appeared to be falling apart and dying, I was actually pretty darn tough. The more I think about it, the prouder of myself I get. Let's recap and toot my own horn, shall we?

1RM BS- I was able to reach my previous PR of 210, in fact I failed at 205 like 3 times. I did not get butt hurt or upset, I shook it off. You can't PR every day and sometimes the barbell gets the better of you. I got 205 easily yesterday, I almost got 225 earlier this month, what I squatted today does not define me, it just is what it is.

ROW/BJ/PC-I was intimidated by this workout just by reading it. It was even harder because I was going at it alone (normally there are a few other athletes doing the indy wod at this time). The prescribed weights were literally my maxes, one of which I just got yesterday, so obviously I scaled them down a little bit. 50m into the run my brain started to work against me, telling me to just do a 1k to save time since the oly portion took up a lot of time, but I reminded myself that this isn't about time, it's about training.Putting the work in now so I can kick ass later. Finished the row, it sucked as always and moved on to the PC. 135# felt HEAVY. Frustrating because even with the scaled weight, I was struggling. The little voice inside of me asked me how the hell I expected to be competitive regionally when I was dying with weight that was 20# lighter than it should be. Tears were shed but I did not stop. Take that self doubt! May have been 135 yesterday, but soon 155 will be my bitch. In some interview or something CLB said "I think I love pain, because it's what makes people better, doing sacrifice everyday. Always love pushing your limit and finding what can do." I was definitely in pain, and at my limit, but just like she said, I had to push it because I still had more to do..

S2OH/MU-Started S2OH at a heavier (but still modified) weight than what was prescribed but dropped it again after listening to my body (and a scarily well timed text message from Paul). Another blow to my ego that I had to put behind me. Jerking 135 should not have felt shitty, but it did. Had to accept that and move on. The first 7 MU were tough but doable, always feel like a badass when I do them. Second 7 were pretty miz. Had to walk away for a second, open up my workout notebook to a page where one of my friends wrote me a note that ended with "stop reading this and fuck shit up", so fuck shit up I did. I also conjured up the old man muscle squad in my brain and imagined Steve and Scott screaming in my ear. Was able to finally get through the workout, and was proud of myself for finishing and being able to motivate myself.

FW/BBBJO/WB-This wasn't hard persay, just tiring. Actually, the FW was hard. At this point I was running on empty and mentally fucked. This seems to be a trend (see: OPT athlete camp, I CAN GAMES final competition, and any time I am tired and have to push myself). Anyhow, I could have quit, I could have cut reps, nobody was there paying attention to me and nobody gave a damn what I did, but I picked up those heavy ass weights, jumped over that dumb box, and managed to do all the wallballs without hitting myself in the face. Once I was done, I collapsed onto all fours, unaware that I was crying, exhausted, but proud that I had done it all by myself.

Overall lesson learned: it is a million times tougher going at it alone AND I am capable of far more than my mind thinks I am. Building self confidence seems to be a theme in my life lately, which is funny because I really didn't think I needed any help there.

And they say crossfit is just a workout....

Saturday, January 25, 2014


I almost don't even want to blog about today. Literally the most difficult workout mentally and physically that I have ever completed, and there was some confusion this morning in regards to the workouts because Paul wasn't there. 

Snatch tech work
worked the positions at 65#
1rm back squat
205. Failed like 80 times. Did not feel strong today...probably had to do with the below freezing weather at 7am.
2k row
50 bj (24)
30 PC 155 135#
20:18. Oh dear lord 135 felt heavy. I actually started second guessing the fact that I power cleaned 160 yesterday because it felt so bad. Obviously did singles. Yelled a lot. Cried too--combo of being frustrated and pushing myself so hard. I really am proud of myself from 1) starting and 2) finishing, but it is disheartening when I bust my ass and put so much into training, and then struggle at weights that are less than what is required to RX this workout slash be performing at a competitive level.
Rest 20 min
3 rounds
7 s2oh 165 135
7 MU
23:34. started with 140 pounds. Jerked it like twice and then no mas. Kunze tried to cheer me on which was helpful, but I had to drop weight. As I was taking the weight off, I got a text from the Silverback himself telling me to use 135. HE KNOWS EVERYTHING. After PRing yesterday on the C&J, I'm not surprised I couldn't go that heavy. Worked in sets of 3s and 2s. Tried to put the bar down as little as possible. Got all 21 muscle ups. Missed 2 or 3 attempts, but I really try to minimize wasted energy by only attempting when I know I can knock em out. Had to fight through a lot of them towards the end, but once I got up on those rings, there was no way in hell I was letting go until I locked out that dip. Was probably very funny to watch, definitely some mid air running..
Immediately into..
3 rounds
100 50m FW 80 75#/hand
15 bbjo 20’’
15 wb 16# 14#
So I accidentally did 50m FW, couldn't find 80# DBs or a 16# I made do. Honestly I was blown up after the 3 rounds of 7s, and mentally done. The farmers walks were stupid heavy (>1/2 BW per hand...which makes me reassess my body weight), and I had to drop every 25m. Burpee box jump overs were ok, glad they were 20 inches, because 24 felt irrationally high during the first part of the workout. I think during the second round I spent more time on the ground then jumping. WBs were actually the best part of this workout. Wanted to do them unbroken, but my body had other plans. Did not keep time on this one, but at the end I was on all fours panting, sweating, and crying. Was not actually aware I was crying until someone asked me if I was. So there's that.

Friday, January 24, 2014


A. BS @20X1; 2,1,1,1; rest 2-3 min (2@85-90%, 1s@90-95%)
185, 190, 190, 200. Was a little tentative on my squats because I dropped the bar on myself last time, but I didn't have a problem. 200 was tough, but smooth.

B. Emom 16 min – Clean and Jerk x 1 (build)

65, 75, 85, 95, 105, 115, 125, 130, 135, 140, 145, 150, 155 (failed jerk), 157.2, 160. TEN POUND PR. All of these were power cleans. Felt like I had more in the tank for sure. WHen I caught 160, I was super forward and had to take like 5 steps to save it. Wasn't very explosive in the jerk, but was able to press it out. Very proud of myself regardless. That being said, I still have my eyes on the prize of 180. 160 is cool and all, but it's not time to celebrate yet.

C. Amrap HSPU in 4 min



10 min amrap @open pace:
10 thrusters (65#)
10 box jump (20”)
30 DUs

5 rounds + 6 thrusters. Had to re-warm up before this because I helped coach a class in between the strength and metcon, but felt completely gassed. thrusters got heavy fast.

Wednesday, January 22, 2014


Emotional day today. Kind of knew a breakdown was coming when I stepped in the gym today. My body feels wrecked from the past I don't know how many days of training; I'm super tired even though I got like 8 hours of sleep last night; and mentally just wasn't in a great place. That's part of training though. Like I wasn't surprised I had a meltdown, I just let it out, did a 10 minute AD to get my shit together, and moved on to the metcons. Those really sucked by the way. REALLY REALLY sucked. I fully understand where "embrace the suck" came from. Speaking of suck. Training really sucks. I mean I love it, but there is a huuuuuuge difference between training hard and working out. Training is grueling and basically consists of doing shit you suck at every day. over and over again. But it's amazing, fulfilling, and worth it in the end--at least that's what I keep telling myself.

A. 5 sets - Push jerk +split jerk; rest 2 min
125, 135, 145, 155, 160*FAIL. Splits actually felt pretty stable. Wish I could have hit 160, know I have it in me since I've jerked 165 before. Just wasn't happening today.
B. FS @20X1; 2,2,1,1; rest 2-3 min
155, 165, 170, 175*FAIL. 155 and 165 felt great. Then it started getting heavy.
C. Emom 6 min – HS + Snatch (not Tng, all +77% of snatch)
95#. These annoyed the shit out of me. I tried to squat all of them, but I am still having trouble getting stable at the bottom. Ended up on my back a lot. Lots of jokes were made about me spending so much time on my back...if only that were true. Then I had my meltdown.
10 min amrap @80%:
6 Tng PC (95#)
30 DUs
8 rounds. DU sucked today. My legs felt super tight and I mostly did sets of 15. PC were fine to Tng, got heavy towards the end.

rest 3 min

10 min amrap @85%:
row 250m
6 OHS (95#)
5 NPUBBJ (14”)
3 rounds + 250m + 1 OHS. Wow, I realllllly need to work on my OHS. First round was iffy because I was going to slow, second round was good because I dropped/stood faster. Last round I was tired and dropped the bar a few times. My first row was great. Then I was tired and it was not great. The NPUBBJ were low for a high turn over, and that smoked me. Nice to change it up though. Actually I'm lying, just saying that to be positive. I would take 24" any day.

rest 3 min

10 min amrap @90%:
10 unbroken KB swing (1.5)
10 unbroken wall ball (14#, 9')
200m run
3 rounds + 10 KBS + 10WB+ 50m. KBS felt great; doing them UB was not a problem and I pretty much snatched each one. WB were fine. Had some problem hitting the target, but I blame that on my lack of spatial reasoning. The 200m run was more like a 200m slow speed walk that looked like a run. My legs hate me. Need a massage. wahhhhh.

Tuesday, January 21, 2014


This morning was really tough. My snatches felt really slow and I was overall wiped out.
A. Build to a moderate Tng DL x 3
200, mixed grip. This felt good. Could have gone heavier, but this felt "moderate"

B. Emom 10 min – 5 burpees, 1 PS (build in weight, increase from previous week)

75, 80, 85, 90, 95, 100, 105, 105, 105, 105. Started off shakier than it should, and everything just felt slow today. Should have probably attempted 110, but listened to my body.

C. CGBP; 3,2,1; rest 2 min
85, 105, 115. Had Melissa spot me for the last one but didn't need it. I can do better.

20 min amrap @open pace:

Row 2k
50 TTB
300 DUs
Amrap MU in remaining time

2MU. Made it through the row, TTB were ok. Didn't string them together as much as I'd like/am capable of. DU were also tough....Muscles ups were no bueno today. Probably had 6 or 7 attempts (3 minutes remaining for MU), but only made 2. Got up there a couple times but couldn't hold it to go through the dip. Irritating, but my body felt wrecked.

Worked on some mobility afterwards. Right knee has been feeling a little unstable, ESPECIALLY after twisting it yesterday when I bailed, so I did some quad/VMO strengthening too.

Monday, January 20, 2014


A. BS@20X1; 2,2,1,1,1; rest 2-3 min
165, 175, 195, 200, 205**failed and bailed poorly..and by poorly, I did not push it away and it dropped on my back. And then got caught on my weight belt. I'm ok, my knee actually hurt more than anything, and somehow I managed to scratch my elbow, but looking in the mirror, I have HUGE red marks on my shoulder and back. Not excited about how that will feel tomorrow morning. In retrospect, 200 felt heavy, so I wasn't feeling super confident at 205. Think that was a big part of the fail.

B. Emom 8 min – Snatch x 1 (ascend in weight)

85, 90, 100, 105, 110*, 110, 115, 120. Failed the first 110. Made it. Then got 120 on the first MFin try. I had to really fight to stabilize at the bottom, but I was able to get it and stand it up pretty easily. Really focused on squatting all of these to get comfortable in the OHS position.

C. 3 sets:

500m row
20 S2OH (75#)
20 CTB chin up
rest walk 3 min
These were not so bueno. The row got progressively better throughout the rounds, my CTB weren't great, but are slowly improving. S2OH were fine. Tiring towards the end---first two rounds, didn't drop the bar. Last round, got 15 and 5.

rest as needed

for time:

C&J (83%) 125

11:21 NO MISSES! Singles on the C&J. Def got heavier towards the end. Obviously did singles on the MU, but am so proud that I made every single attempt. yiiiiii. wrists and hands are to' up. bodes well for more muscleups tomorrow

in other news, strung together 2 bar muscle ups and made HUGE progress on pistols. i'm a happy girl today.

Saturday, January 18, 2014


Another team training session today. It was really REALLY difficult and pretty humbling as well.

1. 20 minutes to find a max for the complex: 3 tng squat cleans + 2 jerks. 
140# max. Was able to stand these up really easily, surprisingly. Tried 145, got it once, but couldn't tng it

2. 9-7-5: C&J/MU 
C&J was supposed to be 155, which is 5 above my max. Tried 140, got it twice, and then had to drop to 135. Ended up getting through the first rounds of 9s, and then 5 more c&j. After the muscle ups, my arms are wrecked and I could barely pull on th bar. I'm really happy/surprised I was able to even get 9 MU after my workout yesterday..and the first part of today's workout

3. 800m run, 10 hspu (-6"), 1000m row
Entered the rabbit hole on this one. Running sucked because a) it's running and b) It was like -800 degrees outside. the hspu were tough on 45# plates, but I was able to stick to my plan of sets of 5 until just about the end. The row was miz. Started off at a sub 2 pace, but that slowly increased as I went on. I know I stopped focusing on The row because I started getting butt hurt that everyone was congregating around the boys to cheer them on and I was getting zero I started to pick it up...then some of my girls came over to support me, THEN Steve got in my face , told me to close my eyes and just rip it, and continued to yell at me until I finished and fell off the rower. Finished in 12:02. Did not get off the floor until 15:00

Friday, January 17, 2014


A. BS @20X1; 1,1,1,1; rest 2-3 min (only last single tough)
175, 185, 195, 200.
B. Gauntlet – every 75 sec – Snatch x 1 (max 8 sets)
85, 95, 105, 110, 115, 120. Woooo PR! 115 was really iffy aka I walked halfway across the gym before I was able to stabilize it, but then Paul made me put 120 on...I attempted it, failed, attempted it, failed, attempted, failed x like 8...all caught on video...and then BAM. 5 pound PR. 120# snatch. pretty stoked

C. Push press + Split jerk; 1.1 x 5; rest 2 min
85, 95, 105, 115, 120. 10 pound PR on the push press. Could have definitely gone higher
3 sets:
Row 400m
25 chin ups
rest walk 3 min
rows were slowish...worked on butterflying my chin ups, and they have gotten a lot better. still lots of work to be done though.
 rest as needed
8 min amrap:
80 wall balls (14#, 9ft target)
in remaining time amrap MU
10 MU. let me repeat that, TEN FREAKING MUSCLE UPS. The wall balls sucked, but were doable. Didn't rush my guts out on these because I knew I had plenty of time and did not want to be gassed when I got to the MU. Started out doing 1 MU every 10 seconds, but that progressively got slower as I got more tired. I did not fail any until my 11th attempt. I fought through the last two or three when it got to the dip, but I just kept telling myself "you got this far, do not waste it". Really proud of the muscle ups. I was worried about doing them A) at the end of a workout and B) after 80 wall balls. Happy with my progress, excited to make more.

Thursday, January 16, 2014


"rest day". Woke up, was semi-productive, and then drove my sore self to the gym to do some z1 airdyning. full disclosure: I just typed "airdying"...freudian slip? Anyhow, got 5 miles in on the bike...had an extra ten minutes to spare before I had to get ready for class so I tried to do some pistol work. Left leg...getting there. Right leg...major problems. At first we thought it was ankle mobility (sprained the shit out of my right ankle spawning my two weeks of boot arrest), but after some further thought, maybe it's a left hip mobility issue? Not sure, need to work on that though.

Wednesday, January 15, 2014


A. Emom 6 min – FS x 1 (90%)
150#, felt fine
B1. 6 sets - Press + Push press + PJ x 2; rest 15 sec
started at 65, built to 95. last round felt rough but doable
B2. Wall walk x 2; rest 2 min
C. for time: 20 squat clean thruster (115#)
2:29. Forgot to write this down so had to do it at the end. I was gassed.
10 min amrap @80%:
Run 200m
5 Tng HPC (105#)
30 DUs
4 rounds. Weight was supposed to be 115, but I dropped 10 pounds so I could TnG
rest 3 min
10 min amrap @85%:
row 250m
6 box jumps (24”, cycle)
6 kipping HSPU
rest 3 min
10 min amrap @90%:
8 push press (95#)
6 DL (135#)
8 wall ball (20# pound ball to high target)
6 burpees
4 rounds + 8 push press. accidentally did 105 for the first two rounds, started accidentally jerking it....and realized my mistake.

in other news, signed up for the open today which is exciting. THEN I had a good talk with Joey about expectations and goals for the open which was also good. More on that later...maybe. I am so tired, slash just ate SO MUCH FOOD and am still not full, and just over all wrecked and need to sleep.

Tuesday, January 14, 2014


A. Power snatch; 2,2,2,2; rest as needed (build to a heavy double in 4 sets, not Tng)
85, 100, 105, 110. My last double was pretty squirrelly. First time I didn't get under it fast enough, second time I literally threw it behind me, but third time was a charm. Made sure to do a CNS warm up...Used a belt today, back feels a little sore. And a single knee sleeve because my right knee feels gross but my left feels normal. weird.
B. 5 sets – every 2 min - Segmented snatch DL x 3 (start @85%, increase small/set)

95, 105, 115, 120, 125. Didn't feel toooo bad while I was doing them. Now, a few hours later, my upper back is FRIED. Tried to take it as sloooooooow as possible
C. 3 min - Amrap HR push ups

69. Wasn't even mad that I couldn't get 70 because I'm immature as hell.
for time:
15-12-9PC (115#)

6:47. HOLY HELL. 115 felt heavy, but I got every one without misses. Kunze told me I was jumping my legs too wide though. The struggle
Row 500 @90%Rest walk 3:00 min
x 3 

1:58, 2:00, 2:03
Rest 5 min
Row 500 @90%Rest walk 3:00 min
x 3

2:00, 2:02, 2:05
I was gassed by the time I had to get to the rows. Ate some applesauce before I got into it because I felt like I was running on empty. Felt my body tanking after about 250m, still have a bad habit of going out too fast.

Monday, January 13, 2014


Had a great training day today. PRed my back squat by 5-10 pounds (can't remember by previous max), PC 150# for the first time since FOREVER and then almost got 155#, and then GOT A FREAKING BAR MUSCLE UP.

A. BS@20X1; 2,1,2,1; rest 2-3 min (last double and single tough)
155#, 175#, 175#, 210#. Attempted 225#, was able to control it on the way down, get about half way up, and then the damn thing wouldn't budge. Good thing Paul was there spotting me!  I definitely didn't breathe correctly on this lift, I think that contributed to it. On the bright side, PR! yay! Also worth noting that I did a proper CNS warm up. note to self: do this more. makes a huge freaking difference.
B. Emom 14 min – C&J x 1 (build)
Started at 95# and increased by 5 every minute. Failed on 155#, tried it again, failed again. I was able to power clean 150# easily which is HUGE for me. I haven't been able to PC 150# since the OPT  athlete camp, and actually struggled to squat it. I caught 155 in the squat, but wasn't able to stand it up. I'm not worried, I'll get it soon. In terms of jerking, none felt particularly heavy. I tried to get into the split jerk flow, but felt a little unstable. I let my body just do what felt natural aka power jerk, and it felt a lot better. My 150# jerk was power. It felt light.
C. 6 sets - every 90 sec –
30 DUs,
Was worried that I would run out of time and these would just be continuous. That was def not the case. DU were good, first 4 rounds UB, the last two I got tripped up around 18..HSPU were great, and CTB were ok...I never came off the bar which was a plus, and my kipping got a little better..need to concentrate on staying tight in the core.
for time:
Clean (80%)
Bar MU
9:41. 120# PC. This counts BMU attempts, I probably successfully did 15. Not sure how many I made the first two rounds, but got all 5 the last round. Not bad for literally just learning how to do one 5 minutes before my workout. Cleans felt ok. Got heavy towards the end, but not terrible. Did PC singles and didn't miss any.

Saturday, January 11, 2014


Team Training this morning. Was happy to actually be able participate, however it kicked my ass all the way to next month.

20 minute 1RM snatch
115#. Got to 115 pretty quickly and semi-easily. I think I power snatched up to 110. Was able to drop under and stand up 115 fairly easily, and spent the rest of the time attempting 120. I got under it 3-4 times, but wasn't able to stand it up which is infuriating to me.
1. Snatch Gauntlet:  5 burpees before each lift, start @ 95#, increases by 5 every minute
4 rounds; made 110#, failed at 115#.
2. 80% of 1RM snatch (90#): 3 min AMRAP 1 Snatch, 1 burpee, 2 snatch, 2 burpees, etc..
31 reps aka 5 rounds + 2 burpees.
3. FT: 50 box jumps (24"), 50 DB snatch (50#), 50 burpees, 50 thrusters (65#)
17:45. This was killer. The box jumps weren't as bad as I though, and neither were the burpees. The snatches were definitely doable, but just heavy enough that I could not TnG. Initially I just dropped them from the top, but stopped because apparently in regionals/the games you have to set them down, so that made it a little harder. Burpees suck, but was able to keep a pace where I was able to recover a bit. Come the thrusters, my quads and shoulders were fried and I did 7 or 8...then sets of 5. barf.

Friday, January 10, 2014


In a much better place today. Had a GREAT dinner with friends last night which was good for the soul (and stomach!), tried to push all the stress out of my mind for now, had a pretty good day at work today, and a killer workout. It didn't feel that killer while I was doing it..except for the last 3 min AMRAP, but now my body just feels toasted. Didn't plan well enough today and went into the workout starvin' marvin which was distracting. Felt like I was running on empty towards the end.

A. BS @20X1; 2,2,2; rest 2-3 min (85%+)
170. These squats did not feel strong today. The second rep of the first set, I was so wobbly that I almost fell over to the side. The last two sets were ok, but were a little tough. Had to break out the belt today, was feeling everything in my low back a bit.
B. Emom 6 min – HC + Clean (build)
85, 95, 105, 115, 125 (missed second clean), 125. My goal was to get to 135, but since I couldn't stand up the clean on my first 125# attempt, I re-attempted and made both the HC and clean...although I paused at the bottom when it was supposed to be tng. Hips felt fast today. Really trying to focus on engaging my lats and sitting back on my heels.
C. Jerk; 3,2,2,1,1,1; rest 1 min (70%,75%,80%,85%,90%,95%)
52 kg, 55 kg, 60 kg, 64 kg, 67 kg, 71 kg (failx2) aka made 148# failed 156#. A little disappointed, but hey, what can ya do. All of these were power jerks, my body just didn't want to split today (much like every day recently).
3 sets –
60 DUs
15 CTB pull-ups
12 KB swing (1.5pd)
rest walk 3 min--3:02, 2:49, 3:03
DU were good. first round 25 and 45, second round 56 and 4, third round 50 and 10. CTB were CTB. Not hard, just annoying because my kip BLOWS. KBS felt heavy, and HSPU were lovely and unbroken.
rest as needed
AMRAP in 3 min:
5 thruster (95#)
5 burpee box jump over (20'')
2 rds + 4 thrusters. This got a little spicy. Thankfully Scott was there to cheer me through it. The thrusters were miserable, and the BBJ actually were a rest so to speak. 3 minutes of hell, however you can do anything for 3 minutes, so I did.

Thursday, January 9, 2014


"off day" today. Was supposed to do a 45 min AD, but only got 30 min in before work. Turned out to have a really rough day at work (aka stress attack about the future) and found myself back at the gym, so I did 30 min on the rower and actually enjoyed it. It was really relaxing and helped me regulate my breathing instead of melt into an emotional mess...

Wednesday, January 8, 2014


A. Emom 8 min –
Front squat + Thruster (build)
75, 85, 95, 100, 105, 110, 115, 120. These felt pretty good. 120 was tough for the thruster, but I def could have gotten more.
B1. 5 sets - Segmented snatch DL x 2 (80%); rest 30 sec
B2. Snatch x 1; rest 2 min
95#. Deadlift was fine, started out power snatching which was easy, but then started full squatting and  felt a little unstable at the bottom of the squat. Didn't miss any, just wobbly.
C. GH raise; 10-12 x 3; rest 90 sec
felt the burn in my hams. mission accomplished.
10 min amrap @80%:
5 Tng HPs (95#)
30 DUs
5 CTB chin up
5 cal AD
3 rounds + 5 HP, 30DU, 2c2b. C2B were better today, but kipping still sucked. Hang power cleans felt a little heavy, but was able to touch and go all sets.
rest 3 min
10 min amrap @80%:
Row 250m
8 HR push ups
6 DL (135#)
4 rounds +250m row +8HRPU. 135 felt a little heavier than I think it should. All of the DL were Tng though. I reallllly need to work on my form for these.
rest 3 min
10 min amrap @80%
5 burpees
10 KB swing (1.5 pood)
10 walking lunges
5 rds+5 burpees + 10 KBS+5TTB. Kind of petered out on this one mentally and physically, which seems to be a little bit of a trend. Can't remember the last time I did KBS and honestly felt some pulling on my wound during those and the burpees which worried me/slowed me down a bit. TTB felt a little smoother though.

I feel pretty wrecked from the past 3 days. Not injured or even super sore, just beat. A sign of good programming if I do say so myself. Definitely looking forward to my rest day (erm 45 minute airdyne0

On a food note, I'm doing better about getting enough protein. The past few days i've finished the day around 130...140/150 would be optimal...but baby steps. With my work/class schedule next semester, I'm going to have to plan the shit out of my meals, so hopefully that'll make it easier to get my macros in..

Tuesday, January 7, 2014


A. Emom 12 min – PC x 1 (+80%)
120#. Felt good to get back into oly lifting. Feel like my technique needs some tweaking.
B. CGBP – build to a heavy set of 3
built to 110#, it was tough, but I definitely had more in me
C1. 3 sets – Tng C&J x 6; rest 5 sec (build) 
105, 110, 110. Was supposed to build, but could not Tng 110. 
C2. Box jump x 7 (cycle); rest 10 sec 
C3. Burpee x 8 AFAP;
rest walk 2 min
8 min amrap @high effort:
30 S2OH (65#) 
30 burpees 
20 S2OH (85) 
20 burpees
10 S2OH (115#)
in remaining time amrap HSPU
 6 HSPU. This workout was really frustrating because I felt like 115# should have been light weight, but at the end, I ended up c&j each one. Felt weak.

Monday, January 6, 2014


I'm baaaack. Got my stitches and headed straight to the gym!

A. BS@20X1; 3,2,1; rest 2-3 min
155, 165, 175. Positively giddy to squat again. 175 was kind of tough, probably could not have done more than 5. I also haven't squatted in over 3 weeks. good to be back though
B. 6 sets – every 90 sec – PS x 2 (build from 70%)
70, 75, 80, 85, 90, 95. These felt good. Really focused on bar placement with the light weights and a sloooooow deadlift. Trying to cue myself to remember to engage my back by tightening my lats. Felt a little tentative as it got heavier, probably because of my wound...
C. 3 sets:
15 CTB chin up
500m row
rest walk 3 min
total time 23:58 (used a running clock). HSPU were great, CTB were not. I reallllllly need to work on my kip..pushing a way from the bar...etc..
rest as needed
Snatch (80%) 85#
11:36. This went way better than expected. TnG the snatch (after Paul told me to), and then started on the muscle ups. Started with one every 10 sec (got 4 then missed)...then rested 20, got the last. Went every 20 for a while until my last one where I probably waited closer to 40s after a miss. Walked away feeling good, especially after Saturday's suckfest haha

SicFit posted these quotes and they really hit home for me, especially with the Open coming up..
Focus on your own efforts.
Don't be distracted by competition with others.
Aim for your own personal goals.
Look inward for your motivation: to reach your full potential, to be your most creative. 
Patrick Lindsay
A creative man is motivated by the desire to achieve, not by the desire to beat others.
Ayn Rand

Saturday, January 4, 2014


Today was very frustrating and in true Gabi Naumann fashion, I kicked off competition training by crying at the gym. So much for mental toughness. We had 7am competition/open/whatever you want to call it training this morning, but due to the butt stitches, I could do 0% of the workout. So that sucked not being able to do what everyone else was doing...but what sucked even more was that I couldn't get muscle ups in my workout today. I know rationally muscle ups weren't going to be great after doing weighted dips, weighted pull ups, oh and a bunch of muscle ups....but that didn't keep my irrational brain from getting upset.

1 min c2b
felt strong for the first round. then my arms blew up and i could only squeeze out a few singles
1 min ski erg
burns my arms out, but i like it..
1 min muscle up + 2 dips muscle up attempts/strict transitions
after the 4 or 5 rounds of attempts, i went to transitions. The dips was problematic on both of those. I was getting up there, just couldn't stick the dip.
1 min db snatch (40#)
a little tough because it was from the hang and I was limited by my stitches in terms of hip explosiveness..
1 min legless rope climb
actually really happy about this. by the end, i made it all the way up the rope one time without using my legs. It wasn't games legal because i used my inner thighs to hold the rope, but it's a start

Worked on some  (power) snatches from the hang on the boxes and worked up to 90 from 65 pretty easily which made me feel a little better, but I'm still feeling a little down. Coaching the classes afterwards helped me focus less on myself and more on everyone else which made me feel a little better, but I just need to get over it.

Friday, January 3, 2014


I decided that a good new years resolution would be to really focus on warming up/mobility/prehab etc....and to hydrate more. Today I achieved both of these goals...I spend like 20-30 minutes warming up and doing some shoulder stabilization exercises and have been chugging water like it's going out of style. Kind of messed up my workout as I should have worked on muscle ups after I did static strength training, but in my defense I wasn't planning on doing that many...was just going to include them in my warm up (aka I have to do one every day lest I forget how..) and be done, but then I started working on stringing them together...and like 30 minutes passed. oops. Needless to say, I'm ready to get these stitches out, get back on an actual training plan, and get ready for the O word.

A. 3x10 Y-T-Is, prone (2.5# Ys and Is, 5# Ts)
B. Muscle up work (strict transitions from knees, singles, attempting to string together)
strict transitions were great, need to do these (and YTIs) as part of a "warm up" like 3 days a week, at least. Single muscle ups felt really strong today, and the dips didn't really give me trouble until the end. I made every one I attempted, actually that's a lie. My shoulder did something weird during one and I fell out of the top, but whatever. Stringing them together got pretty tricky. I got close when I fell directly from the top, but when I went from the bottom, it got significantly tougher. I think my biggest problem is that I slip from false grip. Solution: learn how to do muscle ups without false gripping.
C1. wtd pull ups 2-3 @3131
C2. wtd dips 2-3
2-3 min rest, x5
20#. Got 2 pull ups, 3 dips pretty consistently. MY ARMS WERE DEAD. Dips felt strong though, pull ups, not so much.

Thursday, January 2, 2014


More upper body domination...

7 min AMRAP
1-2-3-4=1 rep C2B pullups (unbroken)
3 reps + 1, 2, 3
rest 10 minutes
10 push ups
50 double unders
x5, For time

I took my sweetass time with the double unders, should have gone faster. Guess I wasn't incredibly focused today. Also chose a rope that was wayy too long. Overall, not happy with my performance today. My first 1-2-3-4 of c2b was pretty sweet. I got them all without doing my awkward double kip thing. The sets of 3 and 4 petered off towards the end. I did somewhere between 5 and 8 muscle ups today. Getting up there wasn't the problem but my dips felt weak. Not so much weak really, but just a struggle to get up there.

At this point I'm really missing oly and lower body training and starting to get a little nervous about the open. I really cannot wait to get this stitches out and start training seriously. My goal for the next few months is to lot let my anxiety get to me. Between the open...and figuring out my next steps career wise, there is going to be a lot of (self imposed) pressure, so I really need to focus on being resilient and mentally strong.

Foodwise, today was ok. Didn't eat enough calories, protein, or carbs (1336 cal, 109 protein, 109 carbs). Not sure if that matters as much right now because I'm not spending as much time working out, but it's still probably not ideal.

Breakfast (prewo): egg whites + 1 egg, spinach, hot sauce
 snack (postwo): bsn shake
lunch:4 oz beef, bacon, 1/2 sweet potato, brussels
snack: carrot protein snack "cake"
dinner: chicken thigh with onions and mushrooms over cauliflower mash and salsa with plantain chips
snack: chocolate chip quest bar

Wednesday, January 1, 2014


I had planned to workout before work because the gym was closing before I'd get off, but SOMEONE slept through her alarm and just barely made it to work in the first place. BUUUUT when I stopped by the gym after, Joey was training, so I was able to get a little somethin' something' in..

A1. Strict Press 2-3 @ 85#
was able to get three on all my sets, I may have fudged a few and gone up on my toes a bit. I didn't notice, but Joey mentioned it.
A2. DB row x6 @ 30#
these were find, probably should have gone heavier
Toes through Ring
Ring Pullups
5:50. Wasn't too bad. Kind of sandbagged it because the kipping/swinging was pulling at my stiches which scared me. Also was weird pulling on the rings for a pullup instead of a muscle up.