Thursday, June 4, 2015


Hang Power Snatch
1x3 @ 65% (47kg, 104#)
1x3 @ 70% (51, 112)
1x3 @ 75% (55, 121)
1x3 @ 80% (58, 128))

Snatch Pull
2x3 @ 85% (62, 136)
2x3 @ 90% (65, 143)

Back Rack Alternating Lunges
2x4 (47, 104)
1x4 (51, 112)
1x3 (55, 121)
2x3 (59, 130)
1x3 (65, 143)
2x3 (69, 151)

GHD Situps 2x30

Tuesday, May 19, 2015


16:00 EMOM Split Jerks
5 @ 125#, 5 @ 135,  3 @ 145, 3 @ 155, 2 @ 165, 1 @ 175, 1 @ 190, 1 @ 205 (90%)

Fight Gone Bad - 3 Rounds, 1:00 Each of Wall Balls, SDHP, Calories Rowing, Box Jump, Push Press

Wednesday, November 20, 2013

Kill those Weaknesses! Kill 'em Dead!

Overhead squatting during Saturday's competition, WOD #4.
Front Squat 1 x 5 @ 75% (155), 1 x 3 @ 85% (175), 1 x 1 @ 90%, (195), 3 x 2 @ 85%, (175)
7 x 1 Box Jump @ 36"
Each set for time: (must take it from the floor) Front Squat x 9 @ 165, Rest exactly 60 seconds, Front Squat x 7 @ 165, Rest exactly 60 seconds, Front Squat x 5 @ 165 Rest exactly 60 seconds (10:08)

Despite the title of this entry, I did not, in fact, kill my weaknesses dead tonight. I did, however, struggle through a workout I was pretty terrified of, so that's something, right?

In general, I struggle with squat cleans both due to leg strength and technique. In my head, at least, my biggest issue with squat cleans is getting out of the hole, which is both a product of my front squat not being as strong as I'd like and that my upper back collapsing when the bar crashes down on my shoulders, tipping me forward.

My power and squat clean 1RMs are 5# apart and I'm significantly more comfortable power cleaning. As a result, I do it by default unless the workout, or my coach, specifies otherwise. And I've been doing a lot of power cleaning lately. When the competition came around last weekend, I started trying to squat clean the night before to practice and completely fell apart. The same thing happened at the competition. I power cleaned 175#, then couldn't figure out how to get under the bar for 185#. The bar was at chest height, but I did a deer-in-headlights thing when experience told me I needed to get under it.

Doing a bunch of tall cleans yesterday helped me remember how to drop, which was good, and I did a few to warm up for the timed portion of our workout tonight. I know I can power clean 165#, but wanted to squat clean to avoid doing extra work, and because I was determined not to take the easy way out.

I got under the bar without too much trouble on the set of 9 and did them all unbroken. The clean didn't feel good, and I kept thinking, "Shit, I'm in trouble," but rested 60 seconds and went for the set of 7. The clean was UGLY, particularly the giant step forward I had to take to keep from losing the bar. That set my back in an awful, rounded position I couldn't correct and I only got through four reps before losing the bar. That next clean took me at least three minutes. I lost it twice, then gave myself a big break before attempting it again. It was ugly, but I got it and finished the set. By the set of 5, I was pissed. Pissed because that weight shouldn't be hard for me. I relaxed my grip on the bar to make it easier to turn my elbows around and cleaned it without and trouble. Even the squats felt lighter.

Moral of the story? Get and stay out of your own head, even if you're doing a workout you're going to suck at. You'll suck more if you psych yourself out! 

Saturday, November 16, 2013

CrossFit Mount Laurel Throwdown Recap and WINNING!

On top of the podium with Kate Connolly and Kim Lewis next to the top three men!
WOD 1: Clean and Jerk Ladder (5th place)

We had 50 seconds to complete the lift, then 10 second to transition to the next station. If we missed a lift, we had the remaining time to attempt it again, or bang out as many 35# DB snatches as we could for the tiebreaker.

I had really high hopes for this one despite the fact that during last night's training session, it felt like I'd completely forgotten how to get my elbows around after pulling the bar off the floor. That seems to happen once in a body just can't remember how to do complex movements. The ladder started at 65# and I'd planned to start squat cleaning around 145-155, as it takes me a while to get my body to transition from power to squat cleans. Unfortunately, I couldn't make that transition smoothly. I power cleaned 175 without any trouble, then got the 185# bar plenty high enough, but didn't get under it. I got 14 DB snatches in before time was called.

Friday, November 15, 2013

"...there’s no such thing as an insignificant choice."

Blair Morrison wrote a post on his blog, which subsequently made it on to Tabata Times, about how life is full of choices - big ones, small ones, easy ones, hard ones - but the bottom line is that they're all important. Every choice we make matters, and we make hundreds of them every day. Whether the choices are directly fitness-related or not, the effects of every choice we make aren't felt in a vacuum.  

Every. Choice. Matters. 

The article really hit home for me because we ramped up Team CrossFit Love training in the beginning of October and I'm already seeing ramifications of various choices. (One of them being I'm tracking my training on a spreadsheet we all share instead of posting daily here.) As hard as it can be to accept sometimes, true commitment to a goal means understanding how every single thing you do, no matter how small, makes a difference in whether you achieve that goal, or fall short. 

I struggle daily, hourly, to understand what committing to shooting for the CrossFit Games with my team this year means for me, individually, and for my teammates. It means eating the way we know is best for us, arranging priorities so we get enough sleep and fit in all of our training sessions, and committing to each other. It means pushing hard in every single rep of every single workout. It means our lives outside of the gym have to be structured in a way that will help us succeed in the gym. And when I think about what it takes to make that all happen for me and for five other people, "easy" is the last word that comes to mind as a descriptor.

Every. Choice. Matters.

My choices are the only choice I can control, and what that in mind, I'm going to make every single one count...among them, going to bed now to rest up for the CrossFit Mt. Laurel Throwdown tomorrow!