Thursday, September 4, 2014



A. 20 Muscle Ups For Time
B. 100 foot hs walk for time
C. Extra skills videos
#1 All Around Capacity Repeat
For Time:
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30"/24"
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds
Time Round #1
Time Round #2

A. 3:27
B. :56

Round #1. 5:59
Round #2. 8:07

RX weights. Did not record.

Tuesday, July 15, 2014


A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes
B. laying DB tricep extensions 15-20x3; rest 2 minutes
6 sets for max reps
1 minute strict pull ups
1 minute burpee box jumps 24"
1 min rest

amrap UB hspu (kipping, but don't rest of your head)
AD sprint 20 seconds
rest 3 minutes
amrap UB muscle ups
row sprint 20 seconds
rest 3 minutes

A. 65, 75, 80, 85, 90x4
B. 15, 15, 20
167 reps total, do not remember each set.  I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round


happy to consistently get 3 muscle ups now!

Thursday, July 10, 2014



A. Pressing snatch balance; 5x5; rest 90 sec (technical load)
12 min amrap:
6 strict hspu
6 strict pull ups
rest 8 min
12 min amrap:
6 CTB pull ups
6 burpee box jumps 24"

3 rounds for time:
Row 500m
15 deadlift 135#


A. 45, 50, 55, 60, 65
these were pretty fun!
10 rounds
10 rounds + 10 reps
loved the first one! second one, not so much. those burpees get me every time 

eek. couldn't even string together the deadlifts unbroken! I do not like this combo! 

Wednesday, July 9, 2014


A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight)
B. OHS build to a 3rm+For time:20 squat snatch 100#20 squat clean 120#

A. 110, 120, 130, 140, 150
150 felt tough, but these felt really strong
B. 155#
25# PR even for a 1rm! 
12 or 13 minutes... I forget exactly but this was way harder than I thought it would be! Had to do singles of everything the whole time. 120# felt like a million. Unable to do PM since my mom was in town helping me move but I'm going for a swim tonight to make up for it:)

Thursday, June 26, 2014


A. Behind the neck snatch grip split jerk; build ot a max
B. Weighted pull up; build to a 3rm
12 minute AMRAP
6 strict pull ups
4 ghd sit ups
2 strict hspu
1 box jump 30"

For time
30 calorie AD buy in
chest to bar pull ups
30 calorie AD buy out

A. 165#
failed 170, these felt weird
B. 25.5#
9 rounds
my pull ups have gotten a lot weaker, had to start breaking them up after 2 rounds I think

finally got my butterfly rhythm back on chest to bar - AD is what got me. last air dyne took way longer than it should have

Tuesday, June 24, 2014



A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes
B. OHS; 3, 3, 2, 2; rest 2 minutes
For time:
100 wall balls
75 thrusters 35#
50 hang squat snatches 55#

airdyne 5 minutes
rest 3 minutes

A. 125, 135, 145, 150, 155
B. 90, 100, 110, 120
love these things! didn't feel bad at all
my legs are still shaking from this!
did 25 wall balls, then sets of 15 and 10 after
sets of 15 and 10 thrusters
sets of 8 & 7 snatches

did not get to do PM, not enough hours in a day

Monday, June 23, 2014



A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Strict hspu; amrap in 5 minutes
For time:
Row 500m
20 muscle ups
Row 500m
40 toes to bar
Row 500m
60 c2b pull ups

5 rounds for time:
10 s2o 95#
10 bar facing burpees


A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!
B. 27
yikes these have gotten a lot harder than they used to be... my arms are struggling!
gosh this was hard!  muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.


Thursday, June 19, 2014


Daily score 8
hard day but so fun!!! glad to be back at it

A. Behind the neck Split jerk; build to a max
B. Weighted pull ups; 1-2x5; rest 2 min
20 min amrap:
1 legless rope climb
3 strict hspu
20 seconds side plank L
20 seconds side plank R
30 seconds hollow rock

30 seconds max reps burpees
30 secodns max reps CTB pull ups
30 seconds max calories airdyne
rest 5 min
x7 sets

A. 95# - just lightweight tech work. no wrist pain though yay!
B. 18, 20.5, 23, 28, 30.5 all x2. last one was a struggle!
6 rounds + 4 reps
took my time on this one because I didn't want to fail any rope climbs. maybe could've gone a little faster

15, 10, 11
15, 10, 11
14, 10, 11
14, 10, 9
14, 7, 11
14, 8, 9
13, 6, 9
both hands ripped on the second to last one, so I had to do all singles on the last set of pull ups. this was very hard, much harder than it looked

Thursday, May 29, 2014


Daily score 5
couldn't sleep last night, so this morning felt rough

A. squat clean from high blocks; build to a max
B. front squat with chains; 5x5; rest 3 minutes
10 UB front squats (115#)
5 GHD sit ups
rest 4 minutes

legless rope climb tech work
for time:
30 hspu
60 burpees
90 double unders
60 calories airdyne
30 hspu

A. 140 - this hurt my wrist once it got heavy so I had to stop here
B. 120, 140, 150, 160, 165
these felt pretty good
I obviously wasn't trying hard enough on my first few rounds ha

legless rope climbs felt good.  pretty hard but today's the first day I've ever tried one so I was happy to even be able to do them! 
19ish, clock was cut off. 
tried to go slow and shake out my arms a lot on the burpees hoping that would help me on the double unders but my plan did not work! sucked pretty bad on those things today. sets of 10-15 only, lots of mess ups, and the last set of hspu was real slow too. my shoulders were smoked by that point

Wednesday, May 28, 2014


Daily score 6


A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
B. 30 strict hspu for time
C. 5 deadlift on the min for 10 min 155#
3 rounds for time:
30 KBS 1 pood
60 double unders


A. 135, 140, 145, 150, 155
these felt heavier than they should have!
B. 4:18
started out strong with 8 in a row, then switched to sets of 3, then 2, then the last 12 were singles
C. did not do since I maxed out deadlift the day before - 270


really slow, but I did sets of 20 on double unders each round, and didn't mess up once!!! just had to stop after 20 each time because they still wear me out so much... 

Saturday, May 3, 2014


Daily score: 5
exhausted and in pain from this past week

A. split jerk; 1 rep on the 30 seconds for 30 reps @70%
B. strict press; 5x5; rest 90 seconds
C1. burpees; 15 AFAP x5; rest 1 minute
C2. hollow rocks; accumulate 1 minute x5; rest 3 minutes


row sprint 1 minute
rest 4 minutes

A. 135#
these felt awful 
B. 65, 75, 80, 85, 90x3, failed twice
that hopefully means by max is higher than 95 now?
C1. :30, :28, :28, :29, :29
I need you always to be doing burpees directly beside me so I can pace myself off of you, haha

275m, 276m, did not do last one

Thursday, May 1, 2014


Daily score: 8
good energy, felt strong

A. squat clean clusters 1.1.1x5; rest 20 seconds/rest 3 minutes
B. front squat @42x1; 6-8x5; rest 2 minutes
C. muscle ups; 3 on the minute for 10 minutes


OHS 75#
toes to bar
box jumps 20"

A. 135, 145, 155, 165, 170
B. 105, 110, 115, 120, 125
these were awwffuulll
C. did 3 UB on the minute for all 10 minutes except the first minute I got 2. these feel much better without all those extra kips!



Tuesday, April 29, 2014


Daily score: 9
I've been eating a ton lately for some reason and have a lottt of energy in the gym but I'm also gaining weight rapidly (NOT muscle..) sooo I need to find some sort of balance haha

A. power clean; build to a tough single
B. push press x5/ push jerk x3/ split jerk x1; rest 2 minutes x5 complexes
C1. hang power clean 8 for time 115# x4; rest 1 minute
C2. bar facing burpees; 16 for time x4; rest 3 minutes (except I only rested 1 because I misread it ha)
D. amrap strict hspu 5 minutes

A. 180#
10 pound PR
B. 85, 95, 105, 120, 125
these got heavy real fast
C1. :19, :17, :19, :21
C2. :50, :45, :50, :51
just moving slow on the burpees, as usual...
D. 30
and my arms feel like they're gonna fall off now

Monday, April 28, 2014


Daily score: 7

A. squat snatch; 10 singles @86%; rest 2 minutes
B. 1 1/4 back squat; 5x5; rest 2 minutes
C. weighted pull ups; 2-3x5; rest 2 minutes


5 sets:
10 UB thrusters 95#
10 c2b pull ups
20 calories AD
rest 5 minutes

A. 125#
failed rep 3 and 7
B. 125, 135, 145, 155, 160
these felt good
C. 26, 28.5, 31, 33.5, 36 all x3
yuck these did not feel good or easy

went downhill real fast on these, did all the thrusters UB and all the pull ups UB but I slowed down so so much on the air dyne, felt like I was going to puke the last 3 sets!

Saturday, April 26, 2014


Daily score: 9

A. squat snatch; 10 singles @ 80%; rest 2 minutes
B1. TnG deadlift 10 UB 155# x4; rest 1 minute
B2. HSPU; 10 afap x4; rest 2 minutes
C1. thrusters 15 UB afap x4; rest 2 minutes
C2. CTB pull ups; 15 afap x4; rest 2 minutes

A. 115#
did not fail any
B1. all UB, felt good
B2. :12, :12, :11, :11
these felt super fast and fun
C1. all UB
C2. :19, :17, :15, :16
all UB and all butterfly, I was surprised at how good these felt today too. pretty fun day

Wednesday, April 16, 2014


Daily score: 8

A. muscle ups; 2-3 on the minute for 8-10 minutes


4 rounds for time:
6 hang power clean 105#
12 c2b pull ups
24 calorie air dyne
48 double unders

A. did 1-2 muscle ups for 10 minutes - got 2 in a row about half the time which is progress for me


this wasn't too bad. only thing that slowed me down was the double unders, as usual, but they're slowly getting better

Tuesday, April 15, 2014


Daily score: 7
very sleepy

A. squat snatch; build to a max
B. 30 squat snatch for time 80#


thrusters 75#
burpee box jumps 20"

A. did this Friday night because my power snatch turned into a squat snatch - 142# PR
B. 3:53
these felt good and surpringly light


thrusters felt fine, didn't have to break these up as much as I thought, but my burpees were so so so slow! gotta speed these up

Wednesday, April 9, 2014


Daily score: 5
feel sleepy, weak and sore today ha!

A. clean pulls; 5x5; rest 2 minutes
B1. tng deadlift; 7 unbroken 145# x5; rest 1 minute
B2. box jumps 10 for time 24" x5; rest 2 minutes


5 rounds for time:
15 kbs 2 pood (russian)
10 ghd sit ups

A. 115, 120, 150, 155, 160
felt weak on these
B1. complete
B2. :16, :16, :16, :18, :15
I have no rhythm on these 24" box jumps whatsoever

abs are already feeling it from those ghd's. those were tough!

Tuesday, April 8, 2014


Daily score: 5
didn't sleep very well last night, felt exhausted!

10 burpees AFAP
prowler sprint 50m
rest 3 minutes


15 UB push press
row sprint 20 seconds
rest 3 minutes

this got tough! had to stop on the prowler push the last 3 sets


85# for all sets
THIS WAS HARD! 85 felt so heavy, had to really fight for the last 5 reps each set

Monday, April 7, 2014


Daily score: 8
started out with lots of energy, got hungry and started to lose energy towards the end but overall a good day!

A. squat snatch; 15 singles @80%; rest 90 seconds
B1. back squat; 10-12x5; rest 10 seconds
B2. c2b pull ups; 15 for time x5; rest 4:30
C1. thrusters; 10 unbroken 65# x3; rest 10 seconds
C2. 50 double unders for time x3; rest 3 minutes

A. 115#
failed rep #8 and 11 but these felt really good and solid for the most part!
B1. 125, 130, 135, 140, 145
x12 for all sets, these felt good too. possibly should've started heavier
B2. :16, :16, :16, :16, :23
all UB butterfly until the last set, where I had to come down and kip the last 3
C1. thrusters complete, this is where I started to run out of energy so these felt icky
C2. :36, :43, :51
36 SECONDS!!! I got 35 unbroken on the second set!!! only stopped once on the 1st 2 sets, and I stopped twice on the last set. WHAT AN IMPROVEMENT THOUGH! Excited about this ha!

Tuesday, April 1, 2014


Daily score: 8
good sleep, good food, plenty of energy!  this week off of lifting will be good for me

Run 3k

Nick told me beforehand that he thought last time I had done this in 12:30 so I was sprinting as fast as I could to beat that time, only to look afterwards and realize last time I had actually gotten 13:45... ha! I love love love running so I couldn't pass this workout up! Lots of food and mobility the rest of the week and back at it Monday woo!

Friday, March 28, 2014


Daily score: 8
ate plenty of food today, felt nervous and dreadful of this workout but had plenty of energy!


broke up thrusters
13 & 8
10 & 8
9 & 6
7 & 5
9 UB
6 UB
3 UB
I was really happy with how I paced this workout, maybe got a little too slow on a few sets of burpees so I think if I redo it, I will just try to speed those sets up but other than that, I think I gave it all I had!  Did much better than expected

Wednesday, March 26, 2014


Daily score: 7
feeling good today yayyy! been a long, hard week and a half but I think I'm doing better!!! Ate a good breakfast, and I have every intention of continuing to eat throughout the day, hopefully I can manage ha!

A. push press; build to a tough single
B. split jerk; 1 on the 30 seconds for 15 reps at 70% 1rm


10 burpees AFAP
row sprint 30 seconds
rest 3 minutes


10 thrusters unbroken 65#
airdyne 90 seconds at 85%
rest 2 minutes

A. 140#
I don't remember what my previous 1rm push press was, but boy did this feel heavy!  attempted 145# one time, and failed
B. 135#
didn't fail any reps, but there were a few times where I felt like I almost did. these did not feel very smooth at all, excited to start oly lifting a lot again so these will feel better

:20, 149 meters
:19, 151
:18, 156

:21, 16 calories
:20, 16
thrusters felt fine, airdyne felt rough

Tuesday, March 25, 2014


Daily score: 5
still didn't eat much today.  just some eggs early in the morning and then part of a salad but didn't feel nearly as bad as yesterday!  just no appetite! Do not know what to do about that because I really have been trying to eat more.

Slow heavy sled drags
50 meters
rest 2 minutes


Prowler push 50 meters (light load fast turnover)
rest 3 minutes

these were harrddd!
for the sled drags, used the sled + 115# for all of them, hard but felt fine
prowler push, started with two 10's, went down to just the prowler after the first few. hate these!


Daily score: 2
did the workout at about 4, and had not eaten anything since breakfast early that morning.  got a little lightheaded and dizzy

14.4 attempt #2

do not know ha. I didn't even make it through the cleans... started to feel extremely lightheaded on the wall balls, felt dizzy like the room was spinning.  Not a big deal, just felt a little woozy after the workout but people gave me gatorade and a bar and then I felt better!  Big mistake, just struggling with lack of appetite!

Friday, March 21, 2014


Daily score: 2
felt emotionally and physically drained

14.4 attempt #1

welll the row felt good, I think I kept a pretty good pace. toes to bar were a struggle.  wall balls were really slow and bad... kept getting emotional/choked up which would cause my chest to hurt and not able to breathe. by the time I got to the cleans, I was feeling really down and discouraged. and then I only got 2 muscle ups, probably had time for a 3rd but I gave up.

basically I need to come in Monday with a clear and refreshed mind and I think I can certainly do better.  My goal for Monday is to get at least 5 muscle ups!  I think if I just keep a steadier pace through the toes to bar and wall balls, I can get it. I hope!

Wednesday, March 19, 2014


Daily score: 2
had to take several doses of nyquil to sleep last night so I was drowsy this morning still, and haven't eaten much in a couple days

no blog for yesterday due to the fact that I made it to the gym, but all I did was eat a giant cookie and then leave. ha... no need to blog about that

A1. front squat 3x3; rest 1 minute
A2. muscle ups; 5 for time x3; rest 1 minute
A3. power snatch 2, 2, 2; rest 1 minute
A4. 10 burpees AFAP x3; rest 1 minute


run 400m @85%
rest 2 minutes

A1. 155, 160, 160
these felt realllly heavy today, felt weak all around
A2. 2:00, 1:15, 1:22
couldn't do more than one at a time, and even doing singles they felt really bad.
A3. 105, 105, 105
these felt heavy also and not good... ha
A4. :19, :19, :19, :19



Monday, March 17, 2014


Daily score: 7
got a ton of sleep last night and had a good breakfast!

14.3 attempt #2

THE EXACT SAME THING... ha 139 reps.  ALMOST had 140 but I didn't quite stand up when the time cut off. Watching the video, there are several times where I'm yelling at myself for not picking the dang bar up instead of just looking at it haha!  So yeah I've gotta work on that.  Still very happy with my score considering dead lifts aren't my best lift! Ready for 14.4.

p.s. DREW YOU KILLED IT!!! So so excited for you! awesome job!!!

Sunday, March 16, 2014


Daily score: 2
no sleep the night before, and very sore

Row 500m @85%
rest 2 minutes


airdyne sprint 15 seconds
slow spin recover 1:45

these felt pretty tough, but my goal was to stay below 2:00 so I was happy about that

rolled out my hamstrings/glutes & back a lot, and they don't feel sore anymore today! last attempt tomorrow- my goal is to get at least 5 more reps than on Friday

Friday, March 14, 2014


Daily score: 7
felt pretty good today!  had a good breakfast and lunch before the workout so I had plenty of energy


139 reps
I hope I get a few more reps on Monday, but it's gonna be reeeeal close I think.  I'm really happy with how I paced it, and I think I gave it all I had to get these reps in.  But even just a couple more reps will be good!

Wednesday, March 12, 2014


Daily score: 5
just hangin in there

A. front squat 5x5; rest 3 minutes


5 sets
15 thrusters 65#
350m row
rest 4 minutes

A. 125, 135, 145, 155, 165x4
failed the last one at 165#, started to feel really heavy at 155 which was disappointing! feeling antsy to really start getting stronger again after the open is over

B. 2:08, 2:05, 2:09, 2:11, 2:15
all the thrusters UB, those weren't too bad. it was the row that started to drastically slow down by the end. the first few I kept my pace at around 1:53-1:55 and by the last one I was above 2:00 almost the whole time

Tuesday, March 11, 2014


Daily score: 5
roommates were obnoxiously loud last night from about 11-3am so had trouble sleeping, didn't have time to eat much today, and feel pretty wiped out all over!

A. power clean clusters 2.2.2x5; rest 20 seconds/rest 2 minutes
B. 10 burpee box jumps 24" x6; rest 2 minutes


3 rounds for time
15 deadlift 135#
15 s2o 95#
15 toes to bar
45 double unders

A. 105, 115, 125, 140, 150
did singles on the 150#, these all felt pretty good
B. :36, :33, :31, :30, :30, :31
don't know if I fully open my hips at the top. after the first round, I really tried to focus on that but somehow kept getting faster so I'm thinking maybe I was still not doing it right haha

woo-weee this felt really hard for some reason. even the deadlift felt heavy by the end. that dang s2o felt bad too. my double unders were decent at best.  the only thing that really felt fine were the toes to bar! I'm just worn out!

Monday, March 10, 2014


Daily score: 9
I caught up on some much needed rest over spring break!

14.2 attempt #2

188 reps
YAY! So excited to get into the 16's.  Much better on this second attempt than I was expecting!  paced it much better this time, breaking the pull ups up into smaller sets from the beginning, like 5's and 4's and eventually 3's and 2's ha! felt so much better than on Friday, excited for 14.3

Friday, March 7, 2014


Daily score: 7
have felt pretty good this whole week! I've been busy with family stuff going on, so I just dropped in at cfs at home for a quick metcon on Wednesday and took Thursday as a complete rest day


so so hard!
on the second set of 14 ohs, I failed the snatch just as a result of trying to pick it up too fast, and then on my 5th rep I lost my balance and I dropped it behind me.  that added on quite a bit of time and lost a lot of energy snatching it up 2 extra times!  got back to the pull up bar and got 5 in a row but then I realized I only had like 10 seconds left so basically gave up and did a couple singles.  I think/HOPE I can do better Monday!  determined to make it to those 16's!!!

Tuesday, March 4, 2014


Daily score: 8
even though I had to wake up at 5, I still got a good night's sleep and feel pretty good this morning!

A. 5 minute AMRAP hspu sets of 5 unbroken
B. weighted ring dips; 2-3x3; rest 2 minutes


5 rounds
Row 350m
10 bench press 55#
10 feet elevated ring rows @2010 (elevated mine on 24" box)
10 OHS 65#
10 power snatch 65#
rest 2 minutes

A. 10 sets of 5 unbroken - felt like I should've been able to do more than 50 in 5 minutes but they felt hard!
B. 12# x3, 26# x3, 31# x2 - attempted 3rd and failed
C. 4:06, 4:46, 4:38, 4:24, 4:40 - total time including rest 30:34
much harder than I thought it was going to be! it was fun though, and now I'm ready to not do anymore snatches for at least a week...

Monday, March 3, 2014


Daily score: 8
feeling pretty good today!  had a nice weekend with my grandparents, always come back from their house feeling refreshed:)

Open 14.1 attempt #2

5 rounds + 1 rep (226)
even though this isn't a really good score, this felt SO SO much better than Friday.  stayed calm the whole time, didn't get mad even once! REALLY need to change my technique now that this is over though because mine is really exhausting and inefficient.  on to 14.2!

Saturday, March 1, 2014


Daily score: 7
calves are really sore today.  gonna ice and roll them out tomorrow so hopefully they'll feel better Monday

Row 500m
rest 2 minutes
Air dyne sprint 15 seconds
slow spin recover 1:45

these were hard and not fun! tried my hardest to keep it below 2 minutes on all 5, but kept running out of steam

practiced double unders a lot, trying to change my whole technique so I can actually do them right but I'm realizing that is going to be a much longer process than just this weekend! So I'm gonna just do what I can on Monday, and wear pants that fit, and go at a time where there are no distractions and just see what happens... this is a big wake up call though that my double under issue is a reallll set back that I have gotta do something about. maybe this is a good thing, so I'll actually start to take these things seriously so this will NOT happen next year!

Friday, February 28, 2014


Daily score: 3
no specific reason why, that's just how I feel today ha

Open 14.1

4 rounds + 30 double unders
not good, at all.  I did it at a bad time because I get really anxious when people are watching me do double unders.  then I started to do worse and worse, which made me get more and more anxious and angry... just not a good day!  Also very disappointing because the snatches felt really easy, it's just the dang du's.  But I'm just gonna practice til Monday and see what happens then

Thursday, February 27, 2014


Daily score: 3
just one of those days. woke up grumpy, not enough sleep, not enough water, etc

A. Strict press; 3x3; rest 2 minutes
B. Weighted pull up; build to a 2rm in 3 attempts
C. 10 box jumps 20" x3; rest 90 seconds


for time
Row 500m
50 double unders
Row 500m

A. 75, 85, 95
last time we maxed out I only got 85, so pretty excited that I got 95 for 3
B. 35#
probably could have gone heavier but since there were only 3 attempts, I didn't want to risk it ha
C. complete, I think these were fine


DNF. leg cramps again, just rowed 500m twice. couldn't finish the double unders due to my legs. went and got a gallon of water that I plan to finish by the end of the day!

Tuesday, February 25, 2014


Daily score: 5
so so tired today, probably because I've really been trying to cut back on my caffeine intake, and also because I'm super stressed with school stuff!!! but glad that I ended up having a pretty good day anyway

A. build to a heavy power snatch
B. 2 muscle ups EMOM for 4 minutes


3 rounds for time
15 KB swings (53 lbs)
10 burpees
10 calories AD
rest 1 minute

A. 140# - 5 pound PR
very surprised that I even got this, because I felt exhausted and slow and this felt really terrible haha! but still exciting
B. did all the muscle ups UB, which I was happy about because I couldn't get 2 in a row even once on Saturday


7:07, including the 2 minutes of rest time
woooo this was rough. I was keeping a pretty good pace until that last air dyne.  felt like I was on that thing forever the last time, just couldn't seem to get the calories to move
needless to say, I'm glad tomorrow's a rest day!

Monday, February 24, 2014


Daily score: 9
Woke up feeling really exhausted, but as soon as I started working out I felt great!  Drank a lot of water and the cramps in my legs seem to have gone away.

A. Squat clean; 3 reps on the minute for 5 minutes @60% of 1RM
B. Split jerk; build to a heavy single


3 rounds for time
50 double unders
30 wall balls
6 c2b pull ups

A. 100#
B. 190#
25# PR - should've jumped to 195# instead of trying 200# first, but still very happy about this big jump!  200# coming soon! now if only I could clean that too... Ha

not a great time, but still happy about it because my double unders felt SO SO much better today.  really focused on relaxing my shoulders and tried to use my wrist instead of my whole arm. getting there!
wall balls UB on first set, split it up 15 & 15 on second, and did 14, 9, 7 on the last set. should have done all of these UB probably
pull ups all UB, no problem with these

Saturday, February 22, 2014


Daily score: 7
felt pretty good today, body still feels beat up from this week so it didn't take many sprints to wear me out completely

Row sprint 60 seconds
rest 4 minutes
rest 6 minutes


256 - was a couple seconds late to my rower on this one so the time started without me ha


started out feeling pretty good, but by the second round I was exhausted!  tried to keep my pace under 1:45 but by the last few sprints that did not happen

Thursday, February 20, 2014


Daily Score: 9
Even though I didn't do that great on either metcon, I still felt really strong today.  Just need to get a lot faster and convince myself to keep moving even when I'm tired!

A. 1 1/4 back squat; 6-8x5; rest 2 minutes
B. Rear foot elevated split squat 8-10x5; rest 90 seconds between legs


For time:
100 wall balls
75 c2b pull ups
50 box jumps (step down)

A. amrap unbroken strict hspu x14; rest 60 seconds


10 minute amrap:
10 toes to bar
10 ring dips

A. 125x8
these felt really good!  excited to see my weights going up and up each week

B. 60x10
These did not hurt my feet nearly as bad as last week so I must've finally figured out the proper foot placement ha

finished WB 4:42
began the pull ups by doing 15 c2b butterfly unbroken!  but I think I should've paced myself a little better than that because I ended up having to take long breaks by the end which slowed me down.  also having to step down each time on the box jumps made them a lot harder/slower.  wall balls felt easier than they ever have though!

13, 9, 7, 9, 7, 7, 9, 7, 7, 8, 8, 7, 7, 7
these felt MUCH easier than last week also!  13 UB is a PR for these

5 rounds + 6 reps
ring dips kill me

Tuesday, February 18, 2014


Daily score: 7
Still had the leg cramping going on during the double unders, which made them pretty much a disaster.  I ended up getting 20 in a row at the end, but it should be consistently higher than that by now. FRUSTRATING.

A1. push press @51x3; 4-5x5; rest 90 seconds
A2. eccentric only weighted pull ups @31A3; 4-5x5; rest 90 seconds
B1. bench press; 8-10x5; rest 2 minutes
B2. bent over single arm DB rows; 8-10x5; rest 2 minutes


prowler pushes heavy
15 seconds @100%
rest 2:15

A1. 95x5
these hurt my wrists more than anything else!  115 felt so heavy by the end... really had to fight for those last few reps

A2. 15x5

B1. 95x10

B2. 40x10

looked for a 45# but I couldn't find one.  Wasn't confident in my ability to do the 50# but I probably should've gone a little heavier on those last couple sets! 40 definitely felt pretty heavy though

prowler push
185, 185, 185, 155, 155
realized my legs were barely even burning from the 185 because I could barely get it to move at all ha! should've gone lighter from the beginning

Monday, February 17, 2014


Daily Score: 5

My legs have been cramping up for the past few days, and I didn't even think about drinking more water.  And then I realized I hadn't drank anything but coffee before I came in to train at 3:00 today! No wonder my legs were cramping up so bad!  Gonna go buy a gallon size jug of water and make sure I drink the whole thing before I work out tomorrow.

A. front squat @41x1; 6-8x5; rest 2 minutes
B. deficit deadlift @31x1; 4-6x5; rest 2 minutes
C. barbell reverse lunges from platform; 24 continuous alternating steps x5; rest 2 minutes


4 minute amrap:
2 deadlift (205#)
2 strict hspu


I did 50 double unders before anything else.  I got 19 in a row from the beginning, and then my last set was about the same with a few mess ups in between.  Attempted them again at the end but the leg cramping was preventing me from getting more than about 2 in a row so I stopped.

A. 120x8
these felt really really hard!  I don't remember them feeling that hard last week.

these were tough too, emphasized the pause at the bottom a lot more than I did last week which made them significantly harder.

C. 65, 75, 80, 85, 90


12 rounds
this little metcon felt really good!  glad to have ended this day on a positive note.  I was worried about the deadlift going in, and it definitely started to feel very heavy by the end but I never really had to slow down or stop moving which I was not expecting!

Saturday, February 15, 2014


A. squat snatch from high blocks; 10 moderate effort singles; rest 90 seconds
B. OHS @32x1; 3-4x3; rest 2 minutes
C1. power snatch clusters; rest 20 seconds/rest 90 seconds
C2. push press clusters 3.3.3x5; rest 30 seconds/rest 3 minutes

A. 65#, 70#, 75#, 80#, 85# for the rest. these felt good and light
B. 95# x4, 105# x4, 115 x4 these felt good too, much better than last week
C1. 95, 100, 105, 110, 115
C2. 95, 100, 105, 110, 115

15 minute amrap:
15 deadlift 95#
15 hand release burpees
60 double unders

3 rounds + 50 reps
really frustrating. finished this workout feeling discouraged with double unders but then I decided I just need to do about 50 of them before and after each day until I can do all 50 unbroken both times! ha trying to stay positive about these dang things!

Friday, February 14, 2014


Row sprint 45 seconds
rest 3:30
rest 6 minutes

211 meters




legs are so sore from yesterday which made these even harder!

Thursday, February 13, 2014


A. 1 1/4 back squat; 6-8x4; rest 2 minutes

115# x8
125# x8
135# x8
145# x8
these were hard but felt good!

B. Rear foot elevated barbell split squats; 8-10x4; rest 90 seconds between legs

55# x10
60# x10
65# x10
70# x10


5 minute amrap
5 thrusters 95# unbroken
5 c2b pull ups unbroken
rest 10 minutes

1. 5 rounds
2. 5 rounds + 2 reps
3. 5 rounds + 4 reps
did everything unbroken, and my rounds were taking about 30 seconds each but after each round I stood there and literally stared at the bar for so long not able to convince myself to pick it up!  thrusters started off feeling pretty light but by the end of each amrap they started to feel so heavy

A. amrap unbroken strict hspu x12; rest 75 seconds

12, 6, 6, 8, 6, 6, 8, 6, 6, 8, 6, 6
12 is the most I've ever done UB!  these felt so much better than last week


10 rounds for time
5 box jumps 20"
5 burpees

want to get faster with my burpees... Drew was flying through them right next to me, and I just couldn't seem to go any faster

Tuesday, February 11, 2014


A1. push press @51x3; 4-5x4; rest 90 seconds
A2. eccentric only weighted pull ups @31x3; 4-5x4; rest 90 seconds
B1. bench press; 8-10x4; rest 2 minutes
B2. bent over single arm DB rows; 8-10x4; rest 2 minutes


5 minute amrap strict hspu
4 minute amrap strict pull ups
3 minute amrap hand release push ups
2 minute amrap strict toes to bar
1 minute amrap no push up burpees

A1. 85x5, 95x5, 100x5, 105x5 this was not easy!
A2. 12x5, 14.5x5, 17.5x5, 19.75x5
B1. 85x10, 90x10, 95x10, 100x10, should've gone a little heavier probably
B2. 30x10, 40x10, 40x10, 40x10. first time I've ever done these I think!

18 strict hspu
30 strict pull ups
52 hand release push ups
21 strict toes to bar
21 no push up burpees
=142 total

Monday, February 10, 2014


A. front squat @41x1 ; 6-8x4 ; rest 2 minutes
B. deficit (2-3") deadlift @31x1 ; 4-6x4 ; rest 2 minutes
C. deficit barbell reverse lunges ; 24 alternating legs ; rest 2 minutes


KB swings (54#)
double unders

A. 105x8, 115x8, 125x8, 135x6
B. 155x6, 175x6, 185x6, 200x6 - felt realll heavy at the end but determined to get a stronger deadlift!!!
C. 65, 75, 80, 85 - legs were smoked

15:08... as always, struggled on the double unders. and my grip was already shot from the deadlifts so I kept having to drop the KB for that reason. but I think my double unders ARE improving!  Slowly but surely.  Fun day!

Saturday, February 8, 2014


A. squat snatch x1, hang squat snatch x2, snatch balance x3; rest 2 minutes, x6 complexes
B. OHS @32x1 ; 4-5x3; rest 2 minutes
C. power clean clusters; rest 20 seconds, rest 90 seconds
D. push jerk clusters 3.3.3x5; rest 30 seconds, rest 3 minutes

deadlift (205#)
S2O (95#)
box jump (24")

A. 45, 55, 65, 70, 75, 80... those snatch balances are tough!
B. 85x5; 95x5; 105x5
C. 105, 125, 135, 145, 155
D. 95, 105, 110, 115, 120. this was very tiring for my shoulders

moved real slow through those deadlifts... by the last round I had to do sets of 3's, 2's, and then a few singles. back is real sore now!  S2O and box jumps felt fine though.


Row sprint 45 seconds
rest 3:30
rest 6 minutes

217 meters




Thursday, February 6, 2014



1 1/4 back squat; 6-8x3; rest 2 minutes

125# x8
130# x8
140# x8

Rear foot elevated barbell split squats; 8-10x3; rest 90 seconds between legs

55# x10
60# x10
65# x10

wooo these are tough!

5 rounds for max reps:
unbroken thrusters (95#)
unbroken c2b pull ups
20 calorie AD for time
rest 4 minutes between sets

1. 10, 12, 1:00
2. 9, 12, :59
3. 7, 8, 1:27
4. 6, 8, 1:13
5. 7, 8, 1:17

I think I pushed a little too hard on those first 2 rounds because the last 3, I felt like I had no energy left.

PM (which I did immediately after AM)

AMRAP unbroken strict hspu x10; rest 90 seconds

8, 5, 6, 5, 5, 5, 5, 4, 5, 4

double unders


immediately after, 40 hand release burpees for time

my arms were extremely exhausted by this point.  I can usually pretty easily do 10 hspu unbroken, but I was struggling to even get 5 from the beginning.  and then of course, I still struggle with double unders.

slowww and rough... my shoulders and arms are gonna be REAL sore tomorrow!

Tuesday, February 4, 2014


20 squat snatch singles at 80%
amrap unbroken strict hspu
amrap unbroken kipping hspu
1 1/4 front squats 5x5
20 minute z-1 air dyne

(110#) finished these snatches around 8 minutes.  they felt pretty good.
11 strict hspu
20 kipping hspu
105, 110, 115, 120, 125 - should've gone heavier although this did feel real heavy - I am feeling pretty worn out this week.  no energy at all... don't know why
air dyne complete


build to heavy deadlift
build to heavy push press
build to heavy push jerk

deadlift (185#)
box jump (24")

deadlift : 265# - 10 pound PR
push press : 140#
push jerk : 180# - 15 pound jerk PR (previous 165# split jerk)

must have pulled a muscle on my 275# deadlift attempts because my back was hurting too bad to do the metcon, and it is still hurting quite a bit today.  just a muscular issue though so the day off tomorrow should make it feel good as new

Sunday, February 2, 2014


Crossfit Games Open Workout 13.5
if you don't make it past the 4 minutes, rest 4 minutes and repeat one time

71 reps
rest 4 minutes
45 reps

my legs were SO sore from the back squats the night before so I knew going in this was going to be rough.  did 10 butterfly c2b in a row, and jumped right back up to do 5 more reps and finished the 1st round in a little over 1 minute.  Really glad about that, but then the second round, I lost my rhythm on the butterfly and could only get 2 or 3 at a time.  I should've switched to kipping but I was being stubborn and wanted to get that butterfly down!  Took it easy on the second 4 minutes because my legs were hurting so bad already, I wanted to save some energy for the oly course.

PRed snatch by 2.2 pounds - 137.2#

legs are so sore today that I am struggling to walk/stand up/sit down ha.  Going to ice them and roll out so hopefully they'll be okay for the box jumps tomorrow.

Friday, January 31, 2014


Snowed in yesterday (probably not really but I'm a big baby when it comes to driving in snow and ice)

Did yesterday's and today's all in one!
A. 50 back squats for time at 75% (150#)
B. as many unbroken muscle ups as possible, rest 1 min, x4
C. 3 rounds for time:
     25 KB swings (53#)
     25 burpees
D. 30 second 85% AD, 30 second 50%, x30

A. 6:37. did sets of 8's, 7's, and 6's.  so heavy!
B. 1, 3, 2, 1... reallly trying to focus on the no feet above the rings thing though which makes them even harder. Drew was watching and said my feet were not going above the rings so that's good news!  Bad news is, I was not getting very many in a row.  I attempted the 2nd one on both of the sets that I only got 1 on, and just couldn't quite make it up there
C. 10:49
D. completed

Tuesday, January 28, 2014


Row 200m
10 no push up burpee box jump
15 power snatch 55#
10 no push up burpee box jump
Row 200m

Rest 12 min

4:13; 4:13; 4:12

I did all the snatches UB for all 3 rounds so I should've been able to go faster.  The row felt fine also.  I was moving way too slow on those burpee box jumps!  Just didn't seem to have anything left to move any faster.  Also thought it was interesting that my times were pretty much the exact same all 3 rounds.  Ha at least I was consistent I guess!

Monday, January 27, 2014


A. back leg elevated split squat max per leg
B. heavy single bench press
C. heavy single weighted pull up
D. amrap unbroken strict pull ups
E. amrap 6 min sets of 5 UB c2b pull ups
F. max cal air dyne

A. 40# DB's each leg.. killer!!!  Glad Drew went before me because I was tempted to stop a lot lighter than this ha
B. 145# - hit my previous PR
C. 44# - allllmost had 49#, chin just barely didn't make it over the bar.  next time!
D. 13 - most I've ever done UB
E. 13 sets of 5 - all butterfly c2b.  Struggled with them for sure, if it were a normal workout I would've switched to kipping at the end but I though this one was a good opportunity to practice!
F. 42 cal.  My legs weren't having it today ha I think they're still a little torn up from Saturday

Saturday, January 25, 2014


A. 3 rds in 4 minutes:
12 thrusters
12 burpees

did not make it past the 4 minutes, only got through 60 reps.  Not a good start, I think I should've done a little better than that

B. max hang squat clean
I started way too light and went up in weight too slow, so I ran out of time to keep trying.  Surprisingly, 165# felt really good and not real heavy

C. 1800 m row with shuttle run - I got 7 laps for the shuttle run after the row
I think my 500m time was 1:55

D. that awful, awful final workout ha something like 33 minutes and something... Awful!
everything felt decent except those dang double unders and toes to bar.  I got stuck on both of those for a long time 

Friday, January 24, 2014


1 RM power snatch

135# power snatch
15# PR on power snatch, 5# PR on snatch in general, so close to standing up with 145#
165-166 reps on 13.1, I was sure I had 166 but Matt only counted 165 so who knows ha either way, several more reps than last time I did that one!  Feeling really strong this week! Maybe it's a result of all the fast food I ate last weekend in Atlanta...ha

Tuesday, January 21, 2014


Row 5000m for time
crossfit open 13.3

244 reps - 2 more muscle ups than last time

2 brutal days - much needed rest day tomorrow!

Monday, January 20, 2014


A. build to a max squat clean
B. build to a max front squat
C. build to a max strict press
D. open workout 13.2

A. 167.2# PR! almost had 170 but couldn't stand up
B. 185# PR!
C. 85#..... pitiful ha 10# under my previous PR
D. 9 rounds + 17 reps (287 reps total)
during last year's open, I only got 8 rounds + 13 reps (253 reps) so a big improvement!

Thursday, January 16, 2014


find 3 rep max OHS
7 min cap
Rest 2 minutes
30 burpee muscle ups for time
7 min cap
Rest 5 minutes
thrusters 65#

3 rep OHS 130# - started at 105# and went up by 5 each time.  should've started heavier and/or gone up in weight quicker because by the time I reached 130, my shoulders were already worn out.  Maybe, possibly could've gone a liiiitttle heavier had I known.  LOVE overhead squats!!  My favorite form of the squat!
12 burpee muscle ups in 7 minutes - could've done more but was really trying to work on my legs not going above the rings
do not remember the exact time but it was 32: something... PITIFUL but after the first round I had nothing left ha.  Much needed 3 day break!  Excited for next week!


A. work up to max squat clean
B. 30 squat cleans for time (135#)
C. AMRAP of 4 unbroken butterfly chest to bar pull ups in 5 minutes

A. 165# - 10 lb PR.  My front squat needs some serious work though because my power clean is still heavier
B. 9:43.  This sucked.  Last half of these felt like 165# did. Ha
C. 12 sets of 4!  Got the butterfly chest to bar down FINALLY!

Tuesday, January 14, 2014


20 min AMRAP:
20 front squat 115#
20 ctb pull ups
20 burpees
20 power snatch 95#

2 rounds + 14 front squats

Front squat felt HEAVY, and did singles on the power snatch the entire time.  C2b's felt good though!

I seem to have lost my one card which means I couldn't get into the rec center... so swimming didn't happen ha.  Hopefully it'll turn up somewhere, and I'll make up the swimming tech work later in the week.


Air Dyne
30 second sprint - 30 second easy

234 calories total.  Legs are hurting still!  That air dyne gets me.

Wednesday, January 8, 2014


The only day I would prefer not to train on is Sunday.  And two a days are usually fine on any other day.
Just a reminder-  I'll be out of town next Friday-Sunday (17th-19th) and won't be able to train anywhere.

squat clean- 155
power clean- 170
split jerk- 165
push jerk- never maxed out 
squat snatch- 130
power snatch- 120
dead lift- 255
back squat- 200
front squat- 180
incline bench press- don't know
bench press- 145
strict press- 95 I think, but it's been a long time since I've maxed out so I don't know for sure