Wednesday, September 1, 2010

08-31-10 Tuesday Week 83

Training Log
205 x 3
225 x 3
245 x 3
265 x 3
275 x 1

1000M tire sled drag (w/12.5 lb db)

Time -- 12:47

Tuesday, August 31, 2010

08-30-10 Monday Week 83

Tires are dirty.

Feeling much better today... still a little residual soreness from last week's madness, but yesterday's 3 hour stretch fest was helpful.

Training Log
Back Squat
155 x 5
175 x 5
185 x 4

As many rounds/reps as possible in 8 minutes of:
1 tire flip + two-pushup burpee* + in & out tire hop

*Pushups are with the release at the bottom, like 2010 Games standard.

Total -- 52 rounds + 2 pushup burpee

The back squats felt better than ever today! If I had more time, I would have tried that set again and maybe gone up. It's possible I don't hate them anymore... more investigation necessary....

Monday, August 30, 2010

08-27-10 Friday Week 82

Getting a talkin' to from Mike G and Brad ...

Probably deciding to do 4 days in a row before going to CFATL tonight to do the Disposable Heroes Project Fundraiser workout was a really bad idea. Couldn't properly straighten my arms without a considerable amount of pain... but it was all for a good cause and I was just super excited to be amongst such fantastic friends and athletes.

Training Log
5 rounds for time:
400 M run
40 M walking lunge
25 Knees to elbows*
25 Pushups (w/release at bottom)
25 Burpee Pullups
*each time you break your set of KTE by dropping off the bar, you must do a 5 burpee penalty.

Time --73:05 (or something like that)

This was completely brutal. I knew I was in trouble when the first round took me 12 minutes and some guy yelled at me on the second round that we weren't supposed to pace this workout. I'm sure my lackluster performance had a lot to do with how spent I was from the previous 4 days... it's been a rough week ... so I don't feel awful about it - someday I will have to try it fresh. 70's Big workshop in the morning so I don't even really get to sleep in...

Friday, August 27, 2010

08-26-10 Thursday Week 82


SOOOoooo sore today, I can't even straighten my arms. Good news is, even after the crazy volume we've done this week, my shoulder is feeling really good. When I do my rotator cuff exercises, I can tell that the left one is still week and less coordinated than the right one, but it's definitely making a difference in a positive way.

Training Log
10 rounds for time:
10 Hang Power Cleans 80 lbs
10 Box Jumps 24"

Time -- 10:12

Phew. Was aiming for 10 minutes on this one so am very happy with my time. You don't realize how much you use your hips and legs in a clean until you go to jump on a big ole box right after. So sleepy now and I am going to sleep awesome tonight.

08-25-10 Wednesday Week 82

Short and sweet today. I am really sore and was hoping this wod would loosen me up. It didn't, really, but glad I did it anyway.

Training Log
For time do
5 - 10 - 20 - 30 - 20 - 10 -5 rep rounds of:
Slam balls 15 lbs

Time -- 6:55

I hate situps. Stupid situps.

Wednesday, August 25, 2010

08-24-10 Tuesday Week 82

Pullup at Survival of the Fittest. Did all 20 unbroken :oD

Yesterday was a push-fest and today was the opposite; pull-fest. Worked out with the 5PM crew. Great bunch of folks, lots of good attitude!

Training Log
10 rounds for time:
10 Sumo-Deadlift High Pull 65 lbs
10 Pull-ups

Time -- 12:36

My hands are trashed after that. I only have one little rip but about 10 big fluid-filled blisters. YOUWCH!! I blame the sticky weather. I can usually re-grip during pullups but was struggling to hang on today. Arms feel super heavy today after that business yesterday. My back is better so I should probably get back to lifting soon... Sorry, Holt. I've been an awful training buddy. :o(

08-23-10 Monday Week 82

Not too sore after comp, I guess one day of rest was enough. Might as well dive in to week 82 with a hero wod.

Training Log
10 rds for time:
10 Thrusters 65 lbs
10 Ring Pushups

Time -- 18:00

Was aiming for 17ish so somewhat satisfied with 18... the thrusters were harder than I thought - shoulder is still somewhat of an issue mainly on the negative. I am pretty strict with my ROM standards for the pushups, but even so - I feel like they are getting stronger.

Sunday, August 22, 2010

08-21-10 Saturday Week 81

95 lb squat clean in wod 1.

Today was Survival of the Fittest at CrossFit Garage in Woodstock, GA. There were 236 competitors signed up total, but quite a few dropped out so it'd be interesting to know how many actually ended up competing. They separated each category into heats of 10 and there were 4 heats of advanced women. We had to do a heat placement workout in advance and send in our numbers to determine which heat we were in - I ended up in the first women's advanced heat alongside Mariah Provost, Shanna Duvall, Christina Van Der Hulst, Leah Polaski, Ann Windish and several other baddass girls. Placed second overall in my heat with a 2nd, 9th and 1st place finish in wod 1, 2, and 3 respectively. I'm pretty happy with it. Disappointed in that 9th but I misunderstood how the rules worked for the first couplet of the second workout and got eliminated immediately. I will be smarter next time....

Here were the wods:


  • 700m
  • pull ups x 20
    • eliminate 2 – 8 left
  • burpee x 30
  • situps x 50
    • eliminate 2 – 6 left
  • 95# cleans x 15 (squat)
    • eliminate 2 – 4 left
  • box jumps 19 inch x 40
    • eliminate 2 – 2 left
  • 400m
    • eliminate 1 – 1 left -winner


  • 95# ground to over head x 20
  • DL – 1x 135#, 185#, as many as you can 225# touch and goes
    • eliminate 2 – 8 left
  • HSPU (to 2 abmats) x 15 (kipping is allowed)
  • 400#s of Wall Ball 8ft mark (chose your ball)
    • Eliminate 2 – 6 left
  • 100ft 15# plate overhead lunges
    • eliminate 2 – 4 left
  • 150 x Double Unders
    • eliminate 2 – 2 left
  • Rope Climb x 2
    • eliminate 1 – 1 left


  • 300m 40# sand bag carry
  • 50 push-ups
    • eliminate 2 – 8 left
  • 100 squats
  • 35# KB swings x 60
    • eliminate 2 – 6 left
  • 200m sprint
  • Muscle Ups x 5 OR 15x(ring pull ups & clapping push up)
    • eliminate 2 – 4 left
  • 185# DL x 30
    • eliminate 2 – 2 left
  • 500m row
    • eliminate 1 – 1 left

It was an exhausting day but SO much fun. All of our CFED peeps did very well - including 2 1st place finishers in their heats!! Aimee took first in advanced women's 3rd heat and Jonathan took first in open men's 6th heat. Shane was 2nd in open men's 7th heat, Amy K. got 5th place in open women's 3rd heat, Rashida 2nd in open women's 4th heat, and Angie 5th place in open women's 4th heat!! What a great showing from our gym! I am very proud of everyone's good attitude and effort all day ... we have a really unbelievable, one-of-kind community. Congrats to everyone!

08-19-10 Thursday Week 81

Pull up.

Decided to take it easy today. Garage Gym's Survival of the Fittest Competition is just 2 days away. The gym is doing GI Jane but competitors are tapering and doing half reps and some sprints. I'm even leaving out the sprints because my left knee and right foot are bothering me...

Training Log
1/2 G.I. Jane
50 Burpee pullups for time.

Time -- 5:12

50 reps.. not horrible. If I had had to do 100 it would have been super nasty. I will rest tomorrow and hope to be a little fresher by Saturday.

08-18-10 Wednesday Week 81

I heart OHS's.

Decided to leave out the lift today. We are competing this weekend and my back is still a little bit pissed off. Was excited to do today's wod as I've done it before and b. it's ohs's and double-unders -- two of my faves!

Training Log
From 2010 CrossFit Games Northwest Regional Qualifier
3 rounds for time:
10 Overhead Squats 95 lbs
50 Double Unders

Time -- 3:37 (28 second PR!! from 4:05 on June 16, '10 !!!)

Felt good -- used a new rope and it tripped me up a couple of times so I think I can get this number down even more. Extremely pleased with this!

08-17-10 Tuesday Week 81

Went to the doctor today. Apparently, I had a serious subluxation of some lower vertebra that was causing my back pain, and some subsequent inflammation. I got adjusted and iced and shocked and Graston'd and A.R.T.'d. I actually felt like I could walk different after I left (Thanks! Dr. Cho!)

Took it easy today and Tommy and I teamed up for the Partner 5K run.

Training Log
Partner 5K run
Teams of 2 alternate intervals until 5,000 meters has been accumulated. Partner 2 must run the same interval as partner 1 so that at the end of the workout , the partners have run equal distances. No interval should exceed 800 meters.

Total time: 21:04

Tommy and I chose to split it up into 4 -800's, 4 -400's and 2 -100's. Intervals looked like this --
Shana / Tommy
3:25 / 3:21
3:30 / 3:24
1:35 / 1:34
1:37 / 1:34
:30 / :30

We made a perfect match-up as our intervals were almost identical! This one was hard - I have blisters on my feet from the hot street - but a perfect way to get some intervals in! Loved it!!

08-16-10 Monday Week 81

The dreaded wall-ball shot.

This was not a good day. I decided not to workout with the class because we did almost the identical workout yesterday. I was motivated to do the wod posted on the mainsite because it was the 5th workout from Day 1 CrossFit Games 2009. I remember finishing in around 18:30 and thinking I should have/could have gone faster were my legs not already smoked from everything that came before it that day: 7K mountainy trail run, 2023 lbs of deadlifts, 200M hill sandbag sprint, 1000 meters of rowing, hammering 3ft of a stake into specially treated ground ....

Turns out my back had other ideas...

Training Log
3 rounds for time:
30 Wall ball shots (16 lb ball to 10.5 ft)
30 Squat snatches 45 lbs

Time --23:05 or something

At the halfway point, I was on pace to finish sub 14 minutes ... then during the snatches (I used a training bar with plates and took it from the floor each time) my back seized up and started spasming painfully. I was cringing between reps and Jonathan kept trying to talk me into stopping - but I guess DNF is not in my vocabulary. Ended up finishing in a ridiculously slow time. I will have to try this again next week.

Monday, August 16, 2010

08-15-10 Sunday Week 80

CrossFit Games 2010, 95 lb snatch

Shoulder is still bothering me - been doing my exercises religiously, though. I'm hoping this is going to work because I've tried everything else.

Training Log
3 min AMRAP:
5 Squat Cleans 105 lbs
10 Situps
Rest 1 minute.
3 min AMRAP:
4 Push Jerk 105 lbs
8 Air Squats
Rest 1 minute.
3 min AMRAP:
3 Snatches 95 lbs
6 Pullups
Rest 1 minute.

Total Reps - 251

Should have been able to do more. The jerks were really difficult because of shoulder pain. Squats felt solid, which is good.

Saturday, August 14, 2010

08-13-10 Friday Week 80

This is how much I love rowing...

2 today. Got up early to coach Jonathan's AM classes since he played a gig last night and got home late. Decided to hang around and get my lifting done.

Training Log
155 x 4
185 x 4
225 x 3
225 x 3
250 x 3
250 x 3
250 x 3
250 x 3
250 x 3

Rotator cuff work.

(to knee height)
155 x 4
185 x 4
225 x 4
225 x 4
225 x 4
225 x 4

My thumbs almost fell off.


Rotator cuff exercises.
For time:
800 M Row
400 M Tire Sled drag (w/20 lb dumbbell inside)
200 Jump Rope Singles
100 Ft of Frog Hop Burpees
50 Extra Deep Jumping Squats (to slam ball depth)
25 Cartwheels

Time -- 15:08

Aimee finished right behind me - we almost called time at the same instant. She was ahead of me the entire workout and I somehow managed to make up some time on the cartwheels. Go figure. Was REALLY feeling those deadlifts on the tire drag (and the row.) Tomorrow -- REST.

08-12-10 Thursday Week 80

Worked out after the 7PM class and have all these new rotator cuff exercises to do every single day before and after every workout. God I hope they work -- I am sick to death of this shoulder issue.

Training Log
For time:
(Using a single dumbbell for all movements)
50 Overhead Walking Lunge Steps (w:35/40 m:50/55)
30 Dumbbell Swings
20 Weighted Situps
40 Overhead Walking Lunge Steps
20 Dumbbell Swings
15 Weighted Situps
30 Overhead Walking Lunge Steps
10 Dumbbell Swings
10 Weighted Situps

Time -- 11:25

I almost killed myself just trying to beat Aimee's time. Oddly, the sets that slowed me down most were the weighted situps. We do them where the dumbbell must stay in contact with your chest throughout the entire movement. I had many failed reps. Will pay for this later, I'm sure.

Thursday, August 12, 2010

08-11-10 Wednesday Week 80

OMG. I hate back squats. Whatever. Starting a new lifting program today. We'll see how it goes. It took me like 2 hours to do this one - not sure if I'm going to have time to really commit to it, but am going to give it a go.

Training Log
Back Squat
110 x 5
135 x 4
135 x 4
155 x 3
155 x 3
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Did my shoulder/rotator cuff exercises ... then --

110 x 5
135 x 5
155 x 4
155 x 4
155 x 4
155 x 4

Oh. Wow. Already hurting from this just 5 hours post wod. Might be sorry I agreed to this....

Tuesday, August 10, 2010

08-09-10 Monday Week 80

Was going to rest today but the workout just looked too fun and I couldn't resist. I'd like to thank Shu and Syed for keeping me company and being such a devoted audience & cheering section.

Training Log
For time:
60 Double Unders
30 Clusters (clean+thruster) 75 lbs
60 Box Jumps 20″
30 Ring Dips
60 Jumping Pullups
30 Overhead Squats 75 lbs

Time -- 14:30

That was way more fun than yesterday. Time to put some lifting back into my programming... sigh. I'll pretend like I love it.

08-08-10 Sunday Week 79

Again with the no photo. I need someone to follow me around with a camera at all times... "Unicorn: The Reality Show" ... I'm working on a script.

This was absolutely miserable -- I've been terribly worried about my rotator cuff and there were several moves in this wod that were unnerving.

Training Log
For time:
400m Sand bag carry 50 lbs
50 push-ups
100 squats
60 dumbbell swings 35 lbs
200m sprint
10 Muscle Ups
30 Deadlifts 185 lbs
1000m row

Time -- 38:55

Uhm, yeah. Okay, so I took several looong breaks in this and almost quit .... aaaaand I cried a few times. Muscle-ups were from bent elbows, pushups were from "perfect pushup" and featured a rotation on the way down up and were a bit deeper than a normal plank pushup. Deadlifts were done 20/10/5. I really freaked on the swings - I can feel my shoulder impinge a little when I go overhead and it's making me crazy. Lots of treatments and PT exercises this week. I'm determined it's going to be good to go soon. Glad I finished, but it was a less than stellar performance.

Sunday, August 8, 2010

08-07-10 Saturday Week 79

Pullup from the final wod at Regionals.

Jonathan and I relaxed most of the day and had a late lunch ... all day long we had just planned on going to work out "later" ... turns out later meant 10PM. I think it's even more humid when the sun goes down and the hot air cools and condenses the moisture in the air... I could hardly hold on to the pullup bar even with lots of chalk and I rarely have to use any.

Training Log
As many rounds and reps as possible in ten minutes of:
85 lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Total -- 5 rds + 6 cleans + 6 pullups (222 reps)

I bet if I wasn't really concentrating so hard on moving my shoulder the right way and felt more confident in my grip I would have had 6 rounds. Also, my trusty Buddy Lee Aerospeed that I've had for 3 years finally broke so I was using a new rope for the first time... taking some adjustment. I'm sure I'll get a replacement rope but it was a sad night.

08-06-10 Friday Week 79


Almost got struck by lightning just getting in the car to GO to the gym.... it was still raining a little for all 2000M of running during this workout. Good times with Aimee, Shu, Phil W and Shugs...

Training Log
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of–
Inverted Burpees
Each round is preceded by a 200M run.

Time -- 21:19

Total gasser. All pullups unbroken. Should have run a little faster...

Thursday, August 5, 2010

08-04-10 Wednesday Week 79

Sumo-deadlift high pull.

Went in to wod at noon today. Don't know why I don't do it more often... it was great! Loved working out with the lunch crew. I do NOT love wall-balls but decided to use our new 16 lb ball. Joy. Almost saw Jesus during the last round. Success!

Training Log
12 Noon
7 rounds -
Rounds start every 2 minutes.
DO 3 five-meter sprints (touch floor over the line)
5 Toes to Bar
7 Sumo-deadlift high pull 65 lbs
Use the remaining time to do max rep Wall Ball Shots 16 lbs to 10'
Total score for the workout is total number of wall ball shots completed.

Total -- 120

I'm really proud of myself. I am notoriously horrible at wall balls which I attribute to my officially petite stature (I'm a quarter-inch shy of 5'4") and I went "heavy." Only by 2 lbs, I know. But am feeling progress. Between the slam balls yesterday and the wall balls today - I might not be able to walk tomorrow. I love it.

Wednesday, August 4, 2010

08-03-10 Tuesday Week 79

No photo. Boring, I know. Really wanted to do this wod with one of the classes but instead, I did it after the last class of the day with an audience of approximately 6 (I really think they couldn't walk after their workout...) We finally got slamballs for CFED so of COURSE I had to put them in the wod....

Training Log
4 rounds for time:
150 Jump Rope singles
20 Dumbbell Suitcase Deadlift (w:35/40′s m:50/55′s)
25 Ball Slams (w:15/20 m:20/25)

Time -- 12:08

Phew. Lots of pressure with 6 "junior coaches" .... LOVE the new toys! I got a feevuh, and the only prescription is MORE slamballs!! Feeling much better today.

Monday, August 2, 2010

08-01-10 Sunday Week 78

Treacherous fixation, thy name is Ice Cream.

Ugh. Theme for this weekend; over-fueling for my current activity level. I'd have to work out 10 times a day to justify the amount of food I've consumed the last 3 days. I swear here and now to all of you (and hold me to this) this behavior ends tomorrow. Spent about 3 hours in the gym today. Got the idea to do a double (based on the upcoming competition) and Shu was kind enough to go along with me.

Training Log
For time:
800 M Run
20 Pullups
20 Burpees
40 Situps
10 Squat Cleans (95 lbs)
40 Box Jumps 20"
400 M Run

Time -- 13:44

then (one hour later...)

For time:
20 Ground to Overhead 95 lbs
Touch & Go Deadlift 8 reps at 225
10 HSPU (to 2 abmats)
20 Wall Ball shots (20 lb ball to 8ft)
100 ft Overhead Walking Lunges (15 lb plate)
100 Double Unders
1 Rope Climb (15ft)

Time -- 9:15

Okay, so I earned my fuel allotment for today BUT that should not have included a pint of Brusters. Going to go strict for the next 3 weeks until comp.

Saturday, July 31, 2010

07-30-10 Friday Week 78

Pinecone-Palooza 2010 -- our 2 year anniversary celebration, complete with tires, dumbbells, medballs, sandbags and bumper plates = good time for everyone!

Tonight was our annual anniversary celebration. We started our gym in the park so we always do a park/outdoor workout to commemorate our humble beginnings. This year was a great turnout and a great time - I am a lucky girl to do what I love for a living. It's everything I ever wanted, and more!

Training Log
8PM (?)
For time:
Start with a stack of stuff--
Big tire, small tire sled loaded w/25#dumbbell, 35# bumper plate, 40# sandbag, 20# dumbbells, 14# med ball -- each item must be moved from start to finish line (approx 30M)--
Toss & Chase the med-ball
Farmer Carry the dumbbells
Anyway transport the sandbag
Overhead Walk the bumper plate
Drag the tire sled
Flip the big tire
At the line perform--
20 in & out burpees
25 DB thrusters
30 med-ball mountain climbers
Return everything to the start and stack it the way you found it.

Time -- 9:20

Almost had a visit from pukie ... managed to keep it down this time. Might need a rest tomorrow... but maybe not.

07-29-10 Thursday Week 78

Training Log
Back Squat
165 x 3
175 x 3
180 x 3


Partner 4K row (500M intervals)
Lance and I rowed 16:54
(time included transitions...)

Wednesday, July 28, 2010

07-28-10 Wednesday Week 78

"Pyramid Double Helen" wod from Day 2, 2010 CrossFit Games. (Photo by Bob Guere)

So so so so so so sooooooo sore. But needed work on what today was. Shoulda worked out yesterday but ran out of hours in the day. Will make up for it by the time the weekend is up.

Training Log
For time:
200 M Run
25 Situps (unanchored abmat)
400 M Run
25 CTB Pullups
800 M Run
25 Ring Dips
1 Mile Run

Time -- 20:46

Sprinted out of the gate and was in the lead until the set of pullups... Jonathan beat me out the door then Shu passed me on the 800. Need more work on this particular time domain/metcon... thought my feet and head would catch on fire -- when I left the gym at 8PM the temp was around 95.... Probably could have run a little faster but I was starting to stitch, so I didn't push it. I WILL get better at this -- I tanked on it at the Games and it will haunt me if I don't.

Tuesday, July 27, 2010

07-26-10 Monday Week 78

Friendly California squirrels. I heart squirrels!!

It is now approximately 5.5 hours post wod and I am already feeling the soreness from today's workout... yowch!!

Training Log
Traditional tabata rounds of:
Dumbbell Swings (35 lbs)
200 M Run
OH Walking Lunge Steps (35 lb plate)
200 M Run
Push Press (45 lbs)
200 M Run
(next round of tabatas starts when the last person finishes the run)

Totals --
Swings - 101
Lunges - 90
Push press - 100
Double-unders - 194

I was lucky enough to have Shane coach for me at the 7PM session and also had the benefit of knowing what everyone's numbers for the day were. I busted my ass gunning for the top ones... I felt like I might have a visit from Pukie at the end and it was difficult to lift my iced tea at dinner. Ah, success.

Monday, July 26, 2010

07-25-10 Sunday Week 77

Phil snapped this cool photo of me caught in the act of "hip prep" in the staging area plastered on the jumbo-mega-tron-whatever-thingy.

So, there is a local comp coming up at the end of August at Garage CrossFit called "Survival of the Fittest." It has a pre-requisite, heat-assignment workout to be done ahead of time and the results emailed in ... apparently, your results will be used to put you in a heat with athletes who have similar results. Well, we did that as our workout today. It was short and sweet, which I was glad for since I am sore to the max.

Training Log
For max reps (on a running clock):
1 min pullups
1 min situps
1 min pushups
1 min squats
1 min deadlifts (165 lbs)

Totals --
28 pullups
27 situps
24 pushups
46 squats
20 deadlifts

Lame numbers, but I blame soreness. When in doubt, always blame soreness. Glad this was quick, I am more sore today than I was yesterday and I didn't even DO anything yesterday!!

Saturday, July 24, 2010

07-24-10 Saturday Week 77

Deadlift/pistol/double-under workout ... "Sea of Green" in the background!

So, it's Week 77 - 77 weeks since I started training for the 2009 CrossFit Games. 2010 CrossFit Games have come and gone and somehow I'm left more motivated than ever, quite a different place from where I was last year post big-show. Last year I didn't want to talk about CrossFit, think about CrossFit, do any CrossFit for months. I was drained, exhausted and over it all. And now, here I am, one week post-Games and I've already done 3 wods, ripped my hands, am so sore I can barely sneeze, and am chomping at the unicorn bit to go again.

For the past year, I've been able to call myself the 25th Fittest Woman on Earth - and for the next year I will be able to call myself the 28th Fittest Woman on Earth. Last year I shared 25th with Chris Spealler who placed 25th alongside me in 2009. This year I share 28th with James "OPT" Fitzgerald. These two men are both heroes of mine and have really helped give me another perspective as to my standings in the grand scheme of things - I'm honored to be even perceived as in the same league as the two of them.

I'd be lying if I said 28th feels satisfying to me. I'd be lying if I said I wasn't disappointed that I didn't make it past the first cut. I'd be lying if I said I was happy that I didn't have to scale that wall with a mountain of sandbags.... I am fucking pissed off that I didn't get to go ninja on that wall!! I'm not disappointed in my performance, I truly did the best I could do in the moment. I'm instead inspired to come home and realize a whole new level. I believe that's why I'm so drawn to CrossFit as my sport... no matter how fit one gets, there's always the next level to reach for. I think challenge and overcoming is my craving and nothing fixes it for me like CrossFit.

I'm sure I'm not alone in the mental replay of events and simultaneously kicking myself for what I should have done instead... I shouldn't have no-repped any muscle-ups because my thumb wasn't flashing forward. I should have eaten breakfast on Saturday morning. I shouldn't have run that 1200 at a 6-minute mile pace and done 50 unbroken swings, should have paced it a little better. I should have put more weight on the bar for my overhead lift - it might have bumped me up a few more spots. I shouldn't have started my final workout with 7 deadlifts that didn't even count because of a false-start. I should have cranked out more pistols... AUGH!! I could make myself crazy! Ultimately, none of those things matter now - they no longer exist and I can't go back and fix them. All I have is right now and what I CAN do is get back in the gym and suck it up and bust my ass -- every damn day. And that's what I'm doing.

Right now, this very minute, I consider myself in training for the 2011 CrossFit Games.

I plan on enlisting the help of the person I now consider to be my coach, CJ Martin, of CrossFit Invictus (click "Sea of Green," above.) The Invictus crew was so completely amazing, I felt so welcome with them. Here at home in Atlanta/Decatur, our members at CrossFit East Decatur are like family; everyone supportive, warm, accepting and giving. It was no different with the Invictus crew and they are everything that CFED is and strives to be. My deepest gratitude goes to CJ, who, had a team competing, an individual competing and a Master competing -- he was there for me every second that I needed him and was at the venue before I arrived and after I left every single day of the competition. Pops and "Krazy K" fed us the most delicious food (thanks to Coach B for sponsoring the delicious flank steak on Saturday night - holy deliciousness, Batman!) Nuno made me listen to Beyonce and helped me shake off my post-bad-wod blues. Sage, Nichole and Michelle were highly entertaining, inspirational and taught me how to REALLY use the word "ah-mazing" to it's full potential. I could go on and on and never be able to really express how much it meant to me to have a home away from home. I only hope to be able to return the favor some day.

Jonathan was my rock all weekend and is every day and I don't think I could make it through comp, or life, without him. Lauren S., Phil W., and Kristine are the best for making the trip all the way to Cali to be part of the support camp - from picture-taking to crazy taco-stand translating, this year's Games was more fun because of them!

I guess that's it for my post-Games wrap-up ... I apologize to my blog fans for not posting for the last 5 weeks, I was just super-busy and something had to give. I've had a lot of people message me or tell me in person that they follow my blog -- lack of comments had me thinking I was writing it to myself. Now that I know peeps are still out there reading, I will do my best to stay on top of it moving forward. Gotta go now, time to 3, 2, 1....

Thursday, June 17, 2010

06-16-10 Wednesday Week 72

85 lb snatch.

Training Log
4 sets of:
Back Squat x 2 (rest 3:00)


3 rds for time:
10 Overhead Squats 95 lbs
50 Double Unders

Time -- 4:05

Did all the OHS unbroken and ALMOST all the double-unders. My time would have been sub-4 but I did 49 unbroken DU and missed the last one!! GRRR!!

Wednesday, June 16, 2010

06-15-10 Tuesday Week 72

Split Jerk ... I think this is 165.

Training Log
5 sets of Push Press + Jerk (rest 4:00 between)


5 rounds:
10 unbroken Power Cleans 100 lbs
:15 rest
10 unbroken Burpees
:15 rest
20 unbroken pullups (or as many as poss unbroken)
3:00 rest

1:55 (20 pullups)
1:57 (18 pullups)
1:49 (14 pullups)
1:49 (12 pullups)
1:55 (8 pullups)

Absolutely freaking brutal. I was in the hot Atlanta heat all afternoon coaching and doing this at the end of the day left me barely conscious and slurring my words. Drove home still wearing my lifting shoes.

Grip got me on the last set of pullups but was also feeling off mentally due to a shooting pain in my left wrist/forearm during the cleans...

06-13-10 Sunday Week 71

Double-unders getting counted by my judge at Regionals.

Training Log
3 sets of:
DLx5, rest :10
10 Burpees, rest 3:00 (70% intensity)
DLs were 185 lbs.
Rds took approx :50 each.


4 sets of:
500 Meter Row
10 Squat Snatch 75 lbs
30 Double-Unders
Rest 4:00

Times -- 4:23 / 4:13 / 4:32 / 5:47

Absolutely lethargic today. It was all I could do to finish that last round and not kill someone. Was pretty much in a coma for the rest of the day.

06-12-10 Saturday Week 71


Training Log
Push Jerk (1,1,1 -10 secs in between)


8 minutes of:
Unbroken HSPU x Max Reps
105 lb. Power Cleans x 5 reps

(Every time you come off the wall, complete 5 cleans before resuming the HSPUs. Goal is to complete as many HSPUs as possible in the 8 mins, but note how many sets it took to achieve the number.)

Total -- 31 HSPU/7 sets

Nice big group. Lots of fun and good energy in the gym this AM. HSPUs worn out after all the strict ones on Tuesday and pressers were pretty tired after all the jerking. Feeling pretty exhausted.

06-11-10 Friday Week 71

Training Log
12 noon.
K-star hip/shoulder prep warm-up.
Snatch (sets of 3)

6 rds --Back Squat, rest :20, 12 unbroken CTB Pullups
190x1, 12 pullups
185x2, 12 pullups
185x1, 12 pullups
185x1, 12 pullups
185x1, 12 pullups
185x1, 12 pullups

3 rds for time:
20 box jumps 20"
20 GHD situps

Time -- 5:29

Quads totally wrecked today. Had a tantrum during back squats, involved kicking a calculator across the gym. Thank goodness the pullups were successful. GHDs were both hands touching the ground to both hands touching feet. So sweaty it was hard not to slide right off the thing.

Wednesday, June 9, 2010

06-09-10 Wednesday Week 71

2010 CrossFit Games Southeast Regional Qualifier: Workout 5 featuring 85 lb push presses.

Sore today, but not unbearable.

Training Log
K-star hip/shoulder prep warm-up.

1 press + 1 push press:
110 (tippy-toed a little on the press part)

then ...

5 sets of unbroken muscle-ups:
4 / 4 / 3 / 3 / 2

then ...

Every minute on the minute for 10 minutes:
10 Dumbbell Thrusters (25 lb dumbbells)
2 Burpees

Time to complete each set: :26 / :25 / :24 / :25 / :25 / :27 / :32 / :30 / :35 / :38

Wasn't too sure how the press part was going to go -- I was instructed to work up to the heaviest weight I could put up by the 5th set and finish the rest at that weight. I think I underestimated my press+push press combo. The last set almost didn't go up, and probably 105 should have been the weight I used for sets 5-8.
Brooke and Jonathan were my workout buddies for tonight and the 3 of us decided collectively that the thruster/burpee workout did indeed suck major sweaty balls. Also, I'm walking really funny right now....

06-08-10 Tuesday Week 71

2010 CrossFit Games Southeast Regional Qualifier: Workout 4, aka "The Devil"

Been absent for a while, I realize. I have been completely overwhelmed with business and life and got a little mental about my workouts for a while, but I am back on the horse now and super excited about the next 6 weeks.
I qualified for the 2010 CrossFit Games. I needed a top 4 finish out of about 60 women from FL, GA, AL, MS, TN, NC, and SC. Placed 3rd and shocked the crap out of myself. Here we go again.

Mostly rested for the last 8 days. Back at it hard today with a new coach on the west coast, CJ Martin of CrossFit Invictus has graciously agreed to help me out and I am really thrilled. Lauren S. joined me today for the "big girl workout" she's getting REALLY good at the cleaning and snatching. I predict big numbers for her very soon.

Training Log
K-star hip/shoulder prep warm-up.

Power Clean
sets of 3 (hands can leave bar)


DL 235x4, 6HSPU
Rest 3 mins.
DL 240x4, 6HSPU
Rest 3 mins.
DL 245x3, 6HSPU
Rest 3 mins.
DL 245x3, 6HSPU

3rds of each for max meters (3 mins rest between sets)--
Row :30, rest 1:00
141M, 143M, 146M
Row :45, rest 1:30
215M, 211M, 209M
Row 1:00, rest 2:00
277M, 275M, 279M
(total rowed was 1896M)

Completely spent at the end. Gonna be sore but can't WAIT for tomorrow's!! Good dinner - grass-fed beef and salad with romaine, yellow peppers and cucumbers, nectarine for dessert (uhm ... and 2 squares of 70%dark chocolate w/almonds.) It's almost 1AM and I gotta go to bed.

Tuesday, May 11, 2010

05-12-10 Wednesday Week 67

A little preview of the new tat background!

I decided to test my recovery time and do two very taxing wods about 90 minutes apart. Now I am too tired to type anything interesting.

Training Log
2 rounds for time:
500 Meter Row
15 Overhead Squats 65 lbs
500 Meter Row
15 Toes to bar

Time -- 12:07

For time:
200M Farmer Carry w/35's
30 Swings 35#
30 Pushups
30 Squats
200 M Farmer Carry
20 Swings
20 Pushups
20 Squats
200 M Farmer Carry
10 Swings
10 Pushups
10 Squats

Time -- 12:18

O. M. G. -- Tommy, Kristine and Matt H. were nice enough to hang out and cheer me on while I did wod #2 ... they left and I laid on the gym floor in front of the fan for about 25 minutes. I was cramping so bad I could not stand up. Finally shut down the gym and headed home for dinner. Coulda been a hair faster on the first wod, but rowing is not my strong point and I may have paced it a little too much.

Sunday, May 9, 2010

05-09-10 Sunday Week 66

Today was team practice for Team CFED .... Spencer showed up for a workout and got suckered into being my partner. It was a good wod!

Training Log
Teams of 2 do 3 rounds:
1 min for max reps of each exercise (only one team member working at a time)--
Dumbbell Squat Snatch 30lbs/40lbs
Toes to Bar
Ring Dips
Chest to bar pullups

Team total - 246 (I think)

Feeling pretty good. Sore still from lots of heavy lifting last week. I will probably workout again tomorrow since Friday was rest. I missed my GA Cup wod but will maybe try to video tomorrow.

05-08-10 Saturday Week 66

Uhm.... I don't even know what to say about today. It was a bunch of random crap that I did....

Training Log
Clean & Jerk 1RM
95 lbs
115 lbs
135 lbs
145 lbs
155 lbs
160 lbs

Front Squat
125 x 5
145 x 3
155 x 2
155 x 2

Did some deadlifts, some squat clean & jerks, some thrusters, some snatches, some overhead squats .... yeah. It was a random day.

05-06-10 Thursday Week 66

Me, Aimee and Lauren S ... gettin' some shit done.

Made arrangements for Jonathan to coach the 7PM class for me so I could work out then but so many people showed up for it that there weren't enough barbells for the 3 of us girls to use. We had to wait until at least 3 people finished before we could start our wod!! We are kicking it into high gear getting ready for Regionals ... AUGH!!!! It's in THREE WEEKS!! YIKES!!!

Training Log
7:45 PM
13 minute AMRAP:
7 Overhead Squats 75 lbs
10 Wall Ball Shots 14 lbs to 10'
7 Ring Dips/3 muscle-ups

Total -- 6 rounds even

This was a great little workout. I underestimate those wall balls every time and it was perfect for practicing muscle-ups while gassed. I usually do a loose interpretation of full-extension at the bottom/start of the MU but tonight I did every one with a fully extend elbow. Tough, but it's feeling more and more natural. OHS were all unbroken.

05-05-10 Wednesday Week 66

I was itching to do the CFED workout ALL DAY! Jumped in with the 7PM class...

Training Log
3 minutes max box jumps (w:24″ m:28″).
Rest 2 minutes.
2 minutes max deadlift (155 lbs for me)
Rest 2 minutes.
1 minutes max distance OH walking lunge w/plate (w:15 m:25)
Rest 2 minutes.
2 minutes max box jumps (w:24″ m:28″)
Rest 1 minute.
90 seconds max deadlift**
Rest 1 minute.
1 minute max distance OH walking lunge w/plate (w:15 m:25)

Rep totals: 121 box jumps, 72 deadlifts, 228 ft lunges

Completely and totally wobbly after this. Awesome wod. I highly recommend it! Post wod we did lateral handstand walking from one end of the wall to the other and back. It was "fun."

05-04-10 Tuesday Week 66

Hang snatch avatar. Thanks, Taylor.

Training Log
Snatch 1RM
75 lbs
85 lbs
95 lbs
105 lbs
115 lbs
120 lbs
125 lbs
130 lbs (PR by 5lbs!!!)

Coach 3 classes then...

Back Squat
150 x 25 reps (broken)

Split Jerk
85 x 7
95 x 5
105 x 6
115 x 4
125 x 3

I can't believe I pretty much have a bodyweight snatch!! My snatch is up 15 lbs in the last 2 months! Totally awesome!

Thursday, May 6, 2010

05-02-10 Sunday Week 65

Training Log
Team Practice for Affiliate Cup
Each team member does (one person working at a time):
800 M Run
400 M Run
20 Pullups
10 Pullups
50 Double Unders
25 Double Unders
500 Meter Row
250 Meter Row
20 Wall Ball Shots 14 lbs
10 Wall Ball Shots 14 lbs

Time -- 23:50

Aimee and I were a team. I ran 800 first, then Aimee ran 800. I did 400, she did 400. Thought this wod would be easy with all the rest but I was crushed at the end!! Great workout!!! I LOVED it!! The other teams were Bryan W/Phil W and Brooke/Lauren S. Bad coach, I failed to write down everyone's times...

Sunday, May 2, 2010

05-01-10 Saturday Week 65

Blurry girls. Bethanie (in front) , Leah P.(middle), and me.

Training Log
"Double-Down" (from SoCal Sectional)
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2 (start this workout exactly 20minutes after starting workout 1)
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

Part 1 time: 6:20
Part 2 time: 6:48

My back and legs are SOOOOO sore from this week.... it slowed my squat cleans WAY down. Normally, I would at least be able to bang out a set of 10 or so without taking my hands of the bar but not feeling it today. I'm hoping the cumulative effect of all these workouts is going to end up increasing my endurance for multiple wods in a day. I recovered quickly and slammed out the second workout. Felt good about it.

04-29-10 Thursday Week 65

Lack of time to train myself has me jumping in with the CFED classes. Tonight, Maggie was gonna have to go solo at 7 so did the wod with her. LOVED this workout if I do say so myself!!

Training Log
4 rounds for time:
Do 100 feet of frog hops/broad jumps.
Count the number of hops it takes you to complete the distance each round. If you did 100 ft in X hops, then do –
X box jumps (w:20″ m:24″)
X deadlift (w:95 m:135)
X OH walking lunge w/plate (w:35 m:45)
X double unders

Time -- 14:12

I ended up with 16 hops to go 100ft every round and so 16 reps of each exercise. Left the gym with a hobble. (Chris Holt - you need to try this one!)

Wednesday, April 28, 2010

04-28-10 Wednesday Week 65

Push press.

Jumped in the 6PM class with Corrie, Chet, Suzanne and Ashley and did the CFED wod with them.

Training Log
For time:
10 Push press (w:80 m:115)/ 2 pull-ups
20 Air Squats
8 Push press / 6 pull-ups
20 Air Squats
6 Push press / 10 pull-ups
20 Air Squats
4 Push press/ 14 pull-ups
20 Air Squats
2 Push press/ 18 pull-ups
20 Air Squats

Time -- 5:29 (I used 85 lbs)

Got a nice lung burn cough from that and a lovely case of nausea. Sign of a successful wod. Thanks, Lauren S for taking pics.

04-26-10 Monday Week 65

Was gonna take a rest day but Fort Bragg Dave stopped by after the 9AM class and was looking for a workout pal. Couldn't pass up a chance to wod with FB Dave so we tackled Sunday's CFED wod.

Training Log
For time:
Row 750 M
Rest 3 mins.
Deadlift 4500 lbs (men 6500)
Rest 2 minutes.
Do 3 rounds:
10 box jumps 20"
10 Situps
10 Mountain Climbers
10 Air Squats

Time -- 7:24 (with the rest subtracted out)

I did 23 DL at 195 lbs. My row was 2:49 which I was extremely pleased with. This was WAY tougher than I expected and I loved it!

Sunday, April 25, 2010

04-25-10 Sunday Week 64

You must not only aim right, but draw the bow with all your might.
- Henry David Thoreau

Training Log
"Lucky 7's"
7 rds for time:
7 Thrusters 65 lbs
7 Toes to Bar
7 Floor Wipers
7 No-pushup burpees
7 Wall Ball Situps

Time -- 18:13 (PR by 18 seconds!)

Abs are going to be wrecked after these last 2 days.

Saturday, April 24, 2010

04-24-10 Saturday Week 64

Round 1: Me v. Ontario Sect'l Final Sunday WOD

Training Log
2 Rounds for Time:
50 Double Unders
40 Box Jumps (20"/20")
30 Knees to Elbows on Rings
10 BB Snatch (135/85)
Muscle Ups (5x/3x)
100m Weighted WaterJug Run (90/90) (we actually used 45 lb dumbbells)

Time -- 15:04

There was a 15 minute cutoff for this workout which is why the photo caption says "Round 1" ... I will conquer that 4 seconds -- GAH! GRR!! FOUR SECONDS!! Apparently in Ontario, only 3 men finished and no women. I'm pretty sure we had 3 finish it today at our CFATL gathering - I came CLOSE but will have to make it officially happen another day. It was a total gripfest. First time ever kipping KTE's (thanks, Leah P!!) and my abs and lats just wore out. 30 is a lot! Did my best to get full extension on the MUs -- will have to ask the spectators if they were legit.

04-23-10 Friday Week 64


Training Log
Worked up to 155 lbs (couldn't jerk it)
Tried 3 times.

Split Jerk
135 x 1
135 x 1
135 x 1

Back Squat (box)
145 x 5
145 x 5
145 x 5

Deadlift (4" box)
205 x 5
205 x 5
225 x 5

For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide

Time -- 13:01

Still can't push hard -- in comeback mode after the flu. Sigh. Wanted to throw things after missing that damn C&J. GARRRRR!

Thursday, April 22, 2010

04-22-10 Thursday Week 64

Yup. That's right. First workout in 6 days. Got the flu and it put me on my ass for a good 4 or 5 days. Yesterday it just wasn't happening...

Training Log
For time:
500M Row
150 Double Unders
50 Burpees (w/strict pushup)

Time -- 9:25

Slow for me, but it was a comeback wod. My row was solid -- I just need to open up my lungs a little more and I'll be back 100%. :o)