Saturday, May 31, 2014


Didn't have anything programmed for today, so I followed the template from the last few saturdays.. warmed up by doing pistols w/o shoes or knee wraps, but put on lifters and wraps for the actual wod. Feel like I got some good work done...More aware of my body

EMOM x 16 min
odd: 4 pistols (alternating legs)
even: max distance hs walk
 Pistols were good. Think I made almost all of them. HS walk was ok...went about 7.5m (25 ft) each time. Some a little over, some a little under.

Friday, May 30, 2014


A. Build to 1 rm PS
130 PR! 5 pound PR! 125 felt really good, 130 was funky, and took me a couple tries to get, but I made it. Really need to remember to engage my back, squeeze my shoulders, and stay tall.
B. Build to a 1 rm Squat clean
150, matched my last PR. Don't understand why my clean is so low since I can A) powerclean more than that and B) front squat more than that.
30 muscle ups for time
8:04. Happy with this. Was shooting for under 10 minutes. Strategy going in was 1 every 20 seconds (which would put me at 10 minutes), but I ended up just going when my body felt ready. Strung together 2 at the beginning, but then just did singles. I need to work on staying tighter coming out of the top and not swinging around as much. that's what gets me off balance.

Wednesday, May 28, 2014


Woke up feeling a little unsettled and on edge today for a variety of reasons. I think my upcoming move is starting to get to me among other things. Also the impending doom for this tester, i'm sure was a factor. This is my third (maybe 4th?) time doing this, and the fact that I know how much it will hurt, and how shitty I'll feel afterwards makes it that much harder to get motivated.

3 sets @ max effort
250m row
10 kbs 1.5
10kbs 1.5
10 burpees
250m row
rest exactly 12 min b/t sets
all sets MAX"

Went super hard on this first one. Was sub 1:40 for the row. All the KBs were unbroken, but probably slowed down per round. Row definitely slowed down. Breathing felt better though. Afterwards I just felt mentally and physically drained. Not fun. Just for comparison's sake. when I did this on 4/8 I got 4:29, 4:22, 4:27

Tuesday, May 27, 2014


Was a little worried about testing today. Got into the gym after a long day of work and didn't feel great. Overall I'm feeling a little beat up. My left knee is still bothering me, my right ankle never healed, and now my left elbow has jumped into the mix. Even one of my fingers hurt! Starting to look forward to the little break I'll take when I'm moving and getting situated in Atlanta.

A. Build to a 1 rm back squat
215 PR! 5 pound PR. 210 felt easy, 215 felt sticky, failed at 220. Double wrapped my right knee and it felt great. Was really good about breathing today too (I think). Took TONS of time to build up to this with lots of breaks.
B. Build to a 1 rm FS
175. Matched my previous PR. Failed at 180. Maybe was a little too forward? Not sure?
C. Build to a 1 rm Press
105. 5 pound PR. Couldn't even get 110 up.
10 min amrap
15 snatches 55lbs
30 dble unders
6 rounds (270 reps). Oh hey, that's funny, after 3 tries in the open the best I got was 265. Was not feeling this at all after spending nearly an hour maxing out. I was tired, cranky, hungry, and unmotivated. I only did the first round unbroken. The second round of snatches I did like 10 and 5. And then I just muscle snatched sets of 5 for the rest of the time. Probably taxed my shoulders a little bit more, but I feel like I conserved energy. Double unders were unbroken for the most part. Took a few breaks to catch my breath, and what a surprise, 5 round more than the open. I think this is probably a combo of me 1) getting better and 2)not getting spooked my first workout of my first open. I'm curious as to how I'd do fresh...but not curious enough to do it again...

Monday, May 26, 2014


Surprising day today.

A. Build to a 5 RM DL in 5 attempts
110 kg (242#). My 1RM is one 250....apparently not anymore. I did this all in KG so I wouldn't reaaaaaly know what I was lifting until afterwards. Tried to pull 115 and barely broke it from the ground. wahh. guessing I was just tired. Took a few more than 5 attempts per Paul.
B. 2k Row for time
8:52.3. Started off WAY TOO FAST on the first 500. Like sub 1:50. That was dumb, couldn't sustain it. Oh well.
For time:
75 CTB
30 Strict HSPU
12 min time cap--22HSPU. Wasn't really looking forward to this because before today I've done a total of 2 strict HSPU. Today I knocked out my first 5 unbroken....and got to 22 before the time cap. Should have just finished it out, but I wasn't thinking. C2B kind of sucked today, my elbow was really bothering me. I'm close to butterflying them though. That will be helpful.

Saturday, May 24, 2014


EMOM x 14 min
Odd 20 DBL unders
Even 1 Legless RC
done-funny story, I did 24 minutes. Double Unders were ok...still bother my ankle, but did them all unbroken for the most part. Legless rope climbs are a work in progress..I made it to the top twice, the rest of the times, made it about 1/2-2/3 of the way up. Alternating starting from the ground or jumping and climbing.

Afterwards, went to the lake and had a 2 hour paddle boarding excursion. So nice.

Friday, May 23, 2014


Sat down and talked to Paul today about my numbers and goals. A lot of work to put in, but I'm hungray. A loooot of strength...a lot of endurance...excited to get even more serious.

Find 8RM RFESS @ 3131
Find max weighted dip
40#; SO CLOSE TO 145! PR Maybe? I don't know why I don't have my weighted dip max recorded...
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min - all tough sets, but no failures due to excessive weight
95#. Failed a few times, but dt mechanics, not weight. Have a habit of losing it forward..
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
B2. Depth Box Jumps, 5 x 5 sets, 2 min
20 in box to 24 in box. These were fun, liked them.
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
75, 95, 115, 135, 145 **5 pound PR on the bench press
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min - 80-85% effort, not max
160#. Around 80%. Felt light...really wanted to focus on my knees.
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
6x40# for all

Wednesday, May 21, 2014


VERRRRRY tired for the last few days week or so. Not sure if it's from training or what...but last night, I passed out in front of my computer, lights on, on top of my bed, before 10 (after like a 30 min pre-bedtime nap)...woke up, pushed everything off my bed, promptly went back to sleep. Didn't feel super refreshed like I would expect this morning, but didn't wake up exhausted either..

MAP (short end, high %'s)
12 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
5 min
12 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
50 cal 2m

Tuesday, May 20, 2014


Tough day of training today. Did NOT get a good night sleep tonight, and for some reason my knee is KILLING me today..flexion, extension, squatting, you name it, it hurts. I'm guessing I aggravated it driving back and forth from Atlanta this weekend as well as stanky leg squatting on saturday. Really hoping it's just pissed off and will calm down over the next few days.. In other news, my abs are kind of sore from yesterday. GHDs perhaps?

 A. Behind the Neck Jerk, build to a max single
105, 125, 135, 140, 145, 150-FAIL
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
110#, 115, 120, 125, 130, 135, 140, 145, 150-fail, 150-fail, Made ghetto blocks with stacks of weights because I'm lazy and didn't want to drag the blocks around. Worked surprisingly well.
C1. Squat Clean Cluster, 1.1.1 @ 65 55kg x 5 sets, 1:30 min
Dropped to 55kg because my knee was KILLING me. 65 kg would have been tough on a normal day when I felt 100%, but I was actually afraid I would cause more harm. 55kg still bothered my knee, especially on the way up, but it also really made me aware of my knees and I made a conscious effort to drive them out. It hurt, but felt better.
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
Felt great.
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
Had a tough time with the tempo, so did body weight only-6,5,4
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
5,4,4. Forearms were super tight, tempo was tough. Wish I could have gotten more.

Monday, May 19, 2014


 MAP Low %'s

5 minutes of work @ 75% effort:
5 Right Arm KB Snatch @ 16kg
5 Left Arm KB Snatch @ 16kg
Run 100m
4 rds. KB snatches felt really light, the worst part was the KB slamming against my wrist.
--3 min recovery
5 minutes @ 75%:
Row 150m
5 Toes to Bar
5 Push-ups
3rds+150m. All T2B were UB. Pushups were fine. Row wasn't terrible, stayed at or around 2 min/500
--3 min recovery
5 minutes @ 75%:
15 Wall Balls - 12#
Row 150m
2 rounds+15wb+100m. Wasn't looking forward to this since neither of these movements are my strong suits. First and third rounds of WB were UB. Middle one was 10 and 5. Steve was yelling at me to breathe during the 3rd round of WB which really helped. This needs to be a focus of mine.
--3 min recovery
5 minutes @ 75%:
15 KBS - 16kg
10 GH Sit-ups
3rds+15kbs. 16 kgs is super light for KBS, and they ended up being more like an upright row and press. The GH sit ups didn't tire out my abs persay, just made me dizzy. Was breathing hard after this one
--3 min recovery
5 minutes @ 75%:
30 sec Bear Crawl
30 sec Box Jumps - 20" - step down
60 sec Jump Rope Singles
THIS WAS THE WORST. My posterior legs were super tight, so the bear crawl was miz. Box jumps were fine, and the singles were surprisingly terrible. I haven't touched my jump rope in forever, and I can't remember the last time I did singles. My speed rope was a poor choice for this one.

These types of workouts are ninjas. They're not terrible when you're doing them, but they fry me for the rest of the day. I am so so so tired (and achey. wahhhhh) 

Saturday, May 17, 2014


Was in Atlanta Weds-this morning, and didn't get to a gym on Friday, so I did Friday's workout today and will just forgo Saturday's (EMOM x 12 min Odd 10 C&J 50kg Even 10 NPUB)

A. Snatch Balance, build to a tough single - 1 sec pause @ full depth
115. Failed at 120 (lost it forward). I think if I had attempted it again, I would have made 120...
B1. Snatch Pull @ 13X1, 3 reps @ 64kg 140# x 4 sets, 10 sec
B2. Seated Box Jump Cluster, 1.1.1 x 4 sets, 1:30 min - seated in squat depth
small box+25# plate to 24 in box. These were fun. Hard but fun.
B3. Flat Bench DB Press @ 20X1, 4-6 reps x 4 sets, 1:30 min
6 reps/set. 1 set @ 30#, the rest @ 40#
C1. Back Squat @ 20X1, 3-3-3, 1:30 min - 85kg 185#
3-3-2. These felt heavy AF. Lots of stanky leg going on...need to focus on keeping my knees out
C2. Weighted Ring Rows @ 20X0, 4-6 reps x 3 sets, 1:30 min (Vest if you have one)
6 reps, no vest. 15# plate on chest with feet elevated

Wednesday, May 14, 2014


Wednesday MAP session! short end, high %

11 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
2140 m. Stayed under 2 min/500 for the 85%
5 min
11 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
2mi, 50 cal. 60-65 RPM/25-30RPM

 so much sweat.

Tuesday, May 13, 2014


A. Split Jerk, build to a heavy single - if you fail, you stop, no redo's
85, 115, 135, 145, 155, failed at 165. Felt pretty strong in the split today. Matched my past PR of 165-my split jerk is weaker than my push jerk though, so happy with this.
B. Power Clean Cluster, 1.1 x 4 sets, 4-5 min - 1st set @ 155lb
155, 160, 165-fail, 165-fail. Couldn't get 165 to save my life today. I kept knocking myself over...bouncing it off my chest...idk what was wrong. Actually, I do. I was bending my arms too much on the pull and not getting my elbows around quick enough
C1. Hang Squat Clean off blocks from knee cap, 3 reps @ 135lb x 4 sets, 1:30 min
Was supposed to be 145, but I didn't realize that until it was too late. 135 was actually pretty tough for me today though. Hard getting the momentum in my hips and got stuck coming up from the squat a few times
C2. Parallel Grip Chin-ups off Rings @ 21X1, 2-3 reps x 4 sets, 1:30 min
3 reps/set
3 reps/set. This was pretty easy for me.
D1. HSPU to extra depth @ 20X0, 4-6 tough reps x 3 sets, 1:30 min
45# plates, 6 reps/set. Not easy, but not too terribly hard either. Did all of these unbroken. Next time, maybe I'll add a 25 pound plate on top of the 45s.
D2. Wide Grip Pronated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
4,3,4, Tempo is a killer.

Monday, May 12, 2014


This was supposed to be AM/PM, but I did it all in the afternoon. No bueno, I know...but had to be done.

CP tester
AMRAP in 10 minutes:
3 Muscle-ups
3 DL @ 215lb
6 rounds + 3 MU + 1DL. Felt like a boss during this workout. Strung together 2 MU immediately, but wasn't able to string any more during the workout. Tried a few times, but missed (no missed when attempting singles). DL felt kind of heavy-just did singles-but were manageable. Tried not to stand around too much, but also didn't try to go to early and waste energy failing.
- MAP Running on flat
5 x Run 5 minutes @ 80-82% Max HR,
3 min walk b/t
this was miserable, but I mostly felt limited by my ankle more so than my motor. Definitely was limping after this. Worked on some mobility with the band which helped some. wahhhh reason #34920398304 why I hate running.

Saturday, May 10, 2014


Underestimated this bitch. Sweating buckets after 2 minutes..

EMOM x 10min
Odd 10 TnG Push Jerk 50kg ( No holding breathe)
first few rounds were TnG. Had to rest on my chest towards the end...didn't drop until rep ten though.
Even 10 TnG DL 50KG
this was fine. tried to focus on keeping good form even with light weight

30 min cool down/contemplate life on the airdyne

Friday, May 9, 2014


Really motivated to train with all the regionals hoopla going on. I will be there soon.

A. Power Snatch Cluster, x 2 sets, 4-5 min @ 50kg
did 3 sets, oops. Missed one or two.
B. Power Snatch CLuster, 1.1 x 2 sets, 4-5 min 52kg
1) failed 1st, made 2nd. 2) made both (booyah)
C1. Snatch Pull @ 13X0, 3 reps @ 100% RM x 3 sets, 10 sec 60kg
felt pretty heavy, but powerful in the hips. Not sure if  I would have been able to get under it today..
C2. Walk-in Box Jump Cluster, 1.1.1 x 3 sets, 1:30 min 24"
super easy. fun.
C3. Wtd Bar Dips @ 30X0, 3-5 reps x 3 sets, 1:30 min 36lb
3 repsx3
D1. Back Squat @ 20X1, 5-5-5, 1:30 min - 80kg
failed the last rep on round 2, failed on rep 3 on round 3. Was not wearing belt or wraps
D2. One Arm DB Rows @ 20X0, 4-6/arm x 3 sets, 1:30 min (30 sec b/t arms) 30lb
6/set. Easy

Wednesday, May 7, 2014


MAP (short end, high %'s)
10 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
5 min
10 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort

Did these outside to get my tan on. Row felt good, tried to stay at or under 2 min/500 for the 85%, which was very attainable for the 30s. First one out of the gate, I was at a 1:45 pace and kind of felt that...AD was tough. Stayed between 60-65 RPM for the 85%

Tuesday, May 6, 2014


Better training day today. Still feeling a little slowed down, but not nearly as fatigued and sore.

High Hang Squat Snatch off blocks, 2 reps x 6 sets, 2 min - start @ 44kg, add 5kgs after set 3
3x44kg, 1x49kg, fail@54kg, made 1, failed one @ 52kg. Felt relatively stable in the bottom, wish I didn't miss that last rep at 52 kg...
Prowler Sprint 25 sec ALL OUT @ 90lb load x 4 sets, 5 min b.t sets
Didn't realize how tiring this was until after I was done.
4 sets @ 97% effort:
7 touch n go Clean and Jerk @ 44kg
7 Burpees
15 sec Run
Rest 6-7 min b/t sets
Difficult to tng the c&j. also noticed that I was not dipping at all to push the jerk up, just to drop under it. 

Monday, May 5, 2014


NOT a good training day today. Body feels very sore, achy, and tired. Obviously it has to do with me competing this weekend. Also didn't eat a lot...and drank Saturday night. blah

A. Push Jerk. Split Jerk, 1.1 x 3 sets, 4-5 min - all tough sets 70,75,77kg
Couldn't even jerk 70 kg. Obviously shot from this weekend. Really infuriating because Saturday i put up 165 like it was no problem
B. Dead-lift Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets 100,107,110kg
100x3, 107x3, 110x2. Happy with this. couldn't get 110 off the ground for the last rep of the cluster. Definitely all tough sets
C1. High Hang Squat Clean off blocks, 3 reps @ 135 115lb x 3 sets, 1:30 min
had to drop weight from 135 to 115. Zero power in my hips today. Squatting was a struggle too.
C2. Wide Grip Pronated Chin-ups @ 30X0, AMRAP x 3 sets, 1:30 min
5,5,5 these felt good.
D1. HSPU to extra depth @ 20X0, 6-9 tough reps x 3 sets, 1:30 min
6,6,6 (45# plate). Arms were sore, feel like I should have been able to get more, but 6 was the most I could do UB
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets,
5,5,4. Supinated grip was kind of uncomfortable. Felt stronger though.

Sunday, May 4, 2014

050314 Crawfish Challenge

-Event 1: “Crawdaddy Dash 5k”—5K USAT&F Certified and Timed 5K Run
26:02. Goal was under 30 min. Ran at an 8:23 pace. Ankle didn't really bother me until afterwards, but I didn't stop moving and I don't really think I slowed down much. I took second (in the competition) in this.

-Event 2: Competitors will have 4min to build to a MAX 1 rep “Ground to Overhead”. Can be a Clean & Jerk, Clean & Press, Snatch, etc.
165. I've cleaned 165 before (I think? maybe just 160?) and definitely jerked 165 (not lately though), but haven't put the whole thing together. 165 felt really easy too. I won the event with my starting weight (145), got 155 and 165 easily (push jerk). Attempted 175 twice. First attempt, I couldn't even pull it. Second attempt, I just fucked up and threw it into my throat. Confident I could get 170 fresh though.

At the end of the 4min period, Athletes will have 2min to deload their bars to the proper Event 3 loads, place their weights back into the proper position, and prepare for Event 3

-Event 3
: 3min AMRAP (as many rounds as possible) of: 21-15-9 Thrusters 95/65 & Bar Jump Over Burpees. If the Athlete finishes the ENTIRE 21-15-9 set, they will restart at the 21 mark and continue until time expires.
50 reps. Won this even too. Felt worse than it did when we did the longer version in the open.

-Event 4:For Time Chipper; 12min Time Cap
30 Russian KB Swings 2/1.5
50m KB Farmers Walk 2/1.5
30 Box Step Overs w/ Plate 45/25
50m Overhead Walk w/ Plate 45/25
30 Goblet Squats 2/1.5
20 Russian KB Swings
50m KB Farmers Walk
20 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
20 Goblet Squats
10 Russian KB Swings
50m KB Farmers Walk
10 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
10 Goblet Squats
can't even tell you my reps on this. Somewhere in the 20 goblet squats..took 2nd (actually thought I got 3rd, but turns out I passed her with my last few squats). Did I game it a little bit? yeah...My back started spasming after the KB swings , ank I knew I could get 3rd place in that event and still win, so I took it a little easy to not kill myself. It was still incredibly hard and painful. I hated every minute of it. Every little bit of strategy I had went out the window. Bright side: still won the competition. Fittest woman of the crawfish festival. what whaaaat

Friday, May 2, 2014


A. Power Clean 1 Front Squat x 3 Jerk x 2; work to a tough set
105, 125, 135, 140, 145. Probably could have done more, but didn't want to blow myself up for tomorrow
B. Back Squat @ 20x1 x 4 sets (Cluster sets re rack for 15 sec)@ 70%
147.2#, done. Was supposed to do 85%, but paul said to drop down since the comp is tomorrow.C.Halting Snatch DL, Sn Pulls, High Hang Squat Snatch 1.1.1 @ 120lbs x 6 sets 90sec rest
missed the first 2 at 120, dropped to 115 and got the rest