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.