Monthly Archives: November 2012

Sleep.  lots of it.

Ginorm sock bun.  I couldn’t recreate this if I tried.

Chill yet epic nights with some of my favorite girlfrands.

Giant stuffed mushrooms a la everyday paleo

Subbed venison for beef, 1/4 cup dry polenta (obviously this makes it not paleo) in place of coconut flour and skipped the food processing step.  These are so.freaking.delish.

Reality tomorrow.  NOOOOOOO, I won’t do it.


Tuesday 11/13

STRENGTH: Front Squat, up to a peak of 1.

133 lb

METABOLIC CONDITIONING: 3 Rounds of 45 seconds on/15 seconds off – Record total reps.

  • Wallball (20 to 10′/ 14 to 9′)
  • American Kettlebell Swings (1.5/1)
  • Knees to Elbows

99 reps *RX

Wednesday 11/14

DYNAMIC WARM-UP: In 10 minutes, work up to a peak of 1 supinated grip pull-up.

Mini band

STRENGTH: Overhead Squat, up to a peak of 1 unless you can Overhead Squat your bodyweight or over it – then, you must attempt to find a 15-rep max.

83 lb

ENDURANCE ROWING: 4x750m, 1:00 min rest

3:19.8 / 3:25.7 / 3:24.9 / 3:22.5 min

Thursday 11/15

EOMOM for 14 minutes: Hang Power Clean, up to a peak of 1.

88 lb

METABOLIC CONDITIONING: With a 5 minute cap complete 15, 12, 9 rep rounds for time:

  • Power Clean (115/80)
  • Burpees (Lateral over the bar – NOT BAR FACING)

16 / 12 / 2 of 9 power cleans (53 lb)

Friday 11/16

STRENGTH: Barbell Thruster, up to a peak of 1.

83 lb

METABOLIC CONDITIONING: “Helen” 3 Rounds for time of:

  • 400m Run
  • 21 KB Swings (American) (1.5/1)
  • 12 Pull-ups

13:21 mins (12kg KB, light+mini band pull-ups)

Saturday 11/17 – REST

Sunday 11/18 – REST

Monday 11/19

STRENGTH: Back Squat, up to a set of 5 as a peak. Then, complete 3 sets of 10 reps at 80-85% of your set of 5 for today. Rest no more than two minutes between your efforts.

Peak 5 reps – 115 lb

3 x 10 reps – 90 lb

METABOLIC CONDITIONING: 3 Rounds of 2 minutes on/1 minute off:

  • Front Squat (95/65), 10 reps
  • Burpees, 10 reps

2 + 3B / 1 + 5S / 1 *RX

Tuesday 11/20

STRENGTH: High Hang Snatch to Hang Snatch OR if a Coach deems that it might be more appropriate for you, Hang Snatch to Floor Snatch.

43 lb (Floor Snatch)

METABOLIC CONDITIONING: 5 Rounds for time of:

  • American Kettlebell Swing (2/1.5), 15 reps
  • V-ups, 15 reps
  • Goblet Squat (2/1.5), 15 reps

11:44 min (12kg KB)

Wednesday 11/21

STRENGTH: Work up to a peak set of 1 in the complex: 2 Push Presses, 2 Split Jerks – these will be taken from the rack.

63 lb


  • Ring Dips
  • Lateral Box Jumps (24/20) *scale the box jumps as needed

Rest 2 minutes then, AMRAP in 2 minutes, Double Unders.

4:24 mins (mini band RD’s, 2-45lb weights stacked for lateral jumps – knee still hates these)

81 DU’s

ENDURANCE ROWING: 3x1000m, 3:00 min active rest

4:29 / 4:32 / 4:28

Thursday 11/22 – REST

Friday 11/23 

STRENGTH ENDURANCE: “STANDING LYNNE” : Try aiming to use a band that gets you anywhere between 8-12reps guaranteed on your FIRST round. You MUST rest at least 1 minute and no more than 2 minutes between rounds.  5 rounds for max reps of:

  • Strict Press
  • Pull-ups

9,9 / 10,5 / 6,5 / 6,7 / 5,5 (53 lb press, light+mini band pull-ups)

METABOLIC CONDITIONING: Tabata Row (8 Rounds of 20 seconds of work at PEAK INTENSITY alternated with 10 seconds of rest for MAX DISTANCE measured in meters).

841 m and then I wanted to barf up my brunch.


Weekly catch-up with workouts. Yesterday there were 2 metcons in a row scheduled and it was pretty tough. It was the first time I felt like throwing up at the end of class since I started. I don’t know if this is a good or bad thing…

Tuesday 11/6 – Rest

Wednesday 11/7

STRENGTH: Overhead Squat, peak set of 2

  • 65 lbs

METCON: Complete 21-15-9 reps for time of: DB Snatch (45/20), Right Arm, 1 Rope Climb (or 5 pull-ups), DB Snatch (45/20), Left Arm, 1 Rope Climb

  • 20 lb dumbbells, 1 rope climb then switched to light+mini band pull-ups due to rope burn, ouch. Next time, wearing high socks!
  • 8:54 mins

ENDURANCE ROWING: 2, 2k’s for time and try to maintain times within ~1 minute of each other

  • 10:28.2 mins
  • 10:02.7 mins

Thursday 11/8

EOMOM: for 14 minutes, complete 2 reps of the Hang Power Clean. Begin at half of your clean max and move up to 60%, 70%, 75%, 80%, 85%, and 90%. You may not move higher than 90%.

  • 60 lbs

METCON: Complete 3 rounds for time: Lateral Box Jump, 20 reps then Burpees, 20 reps.

  • Modified with 24 inch regular box jumps since I am not technically cleared by knee doc for lateral jumping motions yet…soon though.
  • 10:07 mins

Friday 11/9

EMOM: for 12 minutes, complete 3 Thrusters at the top of every minute

  • 60 lbs

METCON: Complete 3 intervals of 3 minutes each where each interval begins with a 400m Run – when you return from the run you must attempt to get as many double unders as you can in the time you have left for before the next interval begins (so, at 6 minutes you’ll run again, and at 9 minutes you’ll run again, and at 12 minutes the metcon will be complete). Your score is your total number of double unders.

  • 73 double unders

Saturday 11/10


  • did a bunch of sets of 125 lbs x 3, worked on form over weight since I was pretty stiff…by the end, felt good!

ENDURANCE ROWING: 30 minute time trial

  • 5,950 meters

Sunday 11/11 – Rest

Monday 11/12 – mother of all metcon mondays!

Event 1 – 10 Minute AMRAP: 5 Thrusters (95/65), 5 Pull-ups (Chest to Bar/Chin over Bar), 5 Box Jumps (24/20)

  • 53lb thrusters, light + mini band chin over bar pull-ups – 8 rounds + 5 thrusters

Event 2 – for time: 1k Run, 1k Row

  • Rowed first due to a bazillion people in class, ran second – finished in 11 mins even though the cap was 10 minutes. I am confident I can smoke this time if I run first. Rowing is not my forte, but I am improving thanks to Ave’s endurance classes!


Life is one giant study session currently.  I am glad my classmates are fun because otherwise I’d be going bat.shit.cray.   We have a huge exam on Wednesday and I can’t wait to get it over with…I’m not feeling stressed but absolutely hating studying.  Still haven’t come to terms with the amount of time spent cooped up at my desk that is necessary for success.  I think the stress has disappeared because I’ve finally mastered my time management skills…3 months in…took long enough!

I don’t care what anyone else says, taking time for play is essential in med school…my play is crossfit.  I am much less sore this week than last and to (cross fingers) maintain this, I’ve been taking my time and focusing on form versus speed.  I also made it to my first Saturday session this past weekend.  I want to begin making a habit of this and try some new classes now that I’m not a newb!

Monday 11/5

EMOM for 10 minutes: Complete a set of 3 weighted supinated grip pull-ups.  Pick a load to attempt to complete for all 10 sets.  If you must move up or down feel free to do so.  The Coach (of course) reserves the right to move you up or down in weight for any missed range of motion or slow reps.  These pull-ups should not be anywhere near impossible, but should not be easy either.

Used a light band for all.



5 Rounds for time of:

  • Split Clean (40/20 – men at CFCC will be rx’d at 45lbs.), 15 reps.
  • Pull-ups, 21 Reps

*You must come to full extension after splitting for the clean (feet together and standing with your hip full open is your final position before placing the bells down).  *Be sure to alternate legs (it’s not 30 split cleans total, it’s 15 reps TOTAL).

I used 20lb dumbbells and an average band for the pull-ups.  Finished in 19:25.  My wrists kept getting all funked up and I definitely had claw-hand going on by the end of this workout.

Saturday 11/3


2 Rounds for time:

  • Overhead Squat (75/45), 40 reps.
  • American Kettlebell Swing (1.5/1), 40 reps.
  • Pull-ups (may be kipped), 40 reps.
  • Double Unders, 40 reps.

Really just wanted to get in and have a good sweat sesh while working on my squat form.  Used 35 lbs for OH squats, 12kg for AKS, average band for pullups and did strict double unders…did 1 full round plus 40 OH squats, 40 AKS, 25 DU’s (skipped the second round of pull-ups to not aggravate my shoulders).  Finished in a little less than 25 mins.  OH squats are feeling much less awkward lately!

Friday 11/2


“Death by Thrusters” (completed as prescribed at 135/95 but scale where needed)

In the first minute, complete 1 Thruster, in the second 2, in the third 3, in the fourth, 4, etc.  If you can’t complete the allotted number of thrusters within a certain minute do as many as you can – your score will be how many you were able to complete (say, 12 Thrusters plus how many of 13 you were able to do).  *Once you have completed your thrusters you are required to stay doing 5 thrusters on the minute until the last member of the class has finished.

Used 45lbs for thrusters and got up to 8 plus 6.

Thursday 11/1

DYNAMIC WARM-UP: Spend about 30 seconds with each for 3 Rounds: Ring Rows, Ring Balance (those who need bands should use them), Wrist Stretches.

SKILL WORK: Hang Power Clean

EOMOM: For 14 minutes complete 2 reps of the Hang Power Clean.  Begin at half of your clean max and move up as you do with the front squat: 50%, 60%, 70%, 75%, 80%, 85%, and 90%.  You may not move higher than 90%.  If you fail at any weight you may not try it again, you must back down to your previous percentage.  You may back down whenever you’d like or repeat any sets you’d like.  The Coach reserves the right to back you down for form’s sake at any time… so keep it pretty, people!

Worked up to 70 lbs.


Using 50% of your best deadlift complete: 21-15-9 reps of:

  • Deadlift
  • Handstand Push-ups

*If you don’t have hspu you may use a push-up or you may use a dumbbell press.  If you are using a dumbbell press you are looking to scale to something you can do confidently for at least 5 reps.

Used 115 lbs for deadlifts and regular pushups with light band.  Finished in 5:08 minutes.

one of my deadlift attempts at fall 2012 CFCC total! Yes, I do have pants on! (80’s costume!)

Wednesday 10/31

STRENGTH: Overhead Squat, up to a peak set of 3 with the guidance of a Coach.

Worked up to 55lbs before we ran out of time.


AMRAP in 9 minutes of:

  • 1 minute of DB Squat Clean and Push Press (45/20) -Dumbbells must tap floor in the bottom of the movement and end in full extension over the head at the top of the movement.
  • 1 minute of Toes to Bar
  • 1 minute of rest.

*Your score is your total number of reps.

Round 1-15, Round 2-14, Round 3-15 = 44 total.  At least I am consistent!  I can only do a few TTB’s before I start failing ha.