Monthly Archives: December 2012


Paleo Chocolate Chocolate Chip Cookies (makes about 15 cookies)


1/2 cup almond meal

1/4 cup cocoa powder

1/4 tsp baking soda

1/8 tsp sea salt (or less)

1 large egg

2 tsp coconut oil, melted

1/2 cup smooth almond butter

1/4 cup honey

1 tsp vanilla extract

1/3 cup dark chocolate chips


Heat oven to 350°F and line baking sheets with parchment paper.

Mix dry ingredients, reserving chocolate chips and mix.  Add wet ingredients and stir until everything is incorporated.  Add chocolate chips.

Spoon heaping teaspoons of cookie batter onto lined baking sheets.  Bake 10 minutes, remove and let cool.




Saturday 12/8

Fight Gone Bad – 226 reps RX

Monday 12/10

STRENGTH: Back Squat – work up to 85-90% with a Coach and then attempt 5 sets of 2 between 85-90% every other minute on the minute.

143 lbs

CONDITIONING: With a partner, use your “Fran” weight and complete 30 seconds on/off for 7 minutes of thrusters.  If you cannot share your bar just rest during the 30 seconds off – otherwise, your partner should be using the bar when you are not.

45 lb – 68 reps combined

Tuesday 12/11

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

35 lb

CONDITIONING: In groups of 3: Overhead Squat (75/53), Rest, Burpees – 12 reps. Rotate through each station stadium-style.  Your score is your number of Overhead Squats!

Could barely OH squat 53 this day…had to drop down to 45 then 35…total mental block due to school stress…

Friday 12/14

STRENGTH: With a coach, work up to 80% for 2 reps of your best press.  Then, complete 5 x 2 every other minute on the minute with anywhere from 80-90% of your max.

63 lb

CONDITIONING: 4 x 500m Row – Record your time and your average stroke rate for EVERY interval – WRITE NEATLY or risk the WRATH of Danny.  Try to rest as long as it takes you to row – if you’re sharing, just wait for your partner to get off the erg, get right back on, and go.

Don’t remember…

Saturday 12/15

Rittenhouse Run!  Our team dominated #1 baby!  Was nice to get out and play with some new faces 🙂  Stella came, too!  One thing I love about crossfit is that it’s dog-friendly.


Monday 12/17

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

170 lb – not my personal best but pretty close (176 lb)

CROSSFIT SECTIONALS GAMES WOD 12.6 WOMENincludes Masters Women up to 54 years old – Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups

Completed full round of 15 – used 55lb bar and light band for pull-ups


Tuesday 12/18

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

45 lb


“Jeremy” 21-15-9 reps of: Overhead Squat (75/53), Burpees

Used 45lb bar –

Wednesday 12/19

STRENGTH: A slightly different complex: Split Jerk x 1!

98 lb PR

CONDITIONING: 7 Rounds for time of: Push Press (95/65), 7 reps. Burpees, 7 reps.

7:57 min – used 55lb bar

ENDURANCE ROWING – 3 1k’s for time/pace (4:30.5/4:22.9/4:17.3)

Thursday 12/20

Run 1 mile for time – 7:05 min and a PR since knee surgery!!! – previous post-surgery mile was 7:09 mins back at the end of September

Friday 12/21

STRENGTH, A: In 12 minutes, making your own jumps, work up to a peak set of 1 for the pull-up (pronated grip).

Mini band

STRENGTH, B: With a coach, work up to a peak of 1 for the press.

68 lb

CONDITIONING: Tabata Row – 8 rounds of 20 seconds on, 10 seconds off.  That is an all-out effort.  Good baseline scores are +900m for women, +1000m for men.


photo (104)

Yesterday, I was signed up for a double – the WOD followed by endurance rowing.  My knees were both feeling really sore.  I fell on my good knee doing a handstand the previous day and was generally creaky in my surgery knee.  I did not walk into the gym expecting a stellar performance from myself and I was perfectly okay with that.  But I showed up.  90% of the battle.

Instead of going balls to the wall cray, I made real-time goals for myself.  In the metcon, it was don’t put the bar down once you pick it up for push presses (CHECK).  In rowing, Ave told me to stay under 2:10 pace for my final 1k (CHECK).  Both of those were totally doable, but if I hadn’t set them specifically from the start, I’m pretty sure I wouldn’t have reached either one.  Mini goals are cool like that.

Channeling the mind is the most precious skill of all.

My first and hardest semester (ever) of school is over.  I want to write down my thoughts on that but they will have to wait.  Friday’s tragedy has me at a loss for words.  I am reminded over and over that our day-to-day “WTF” moments are never as bad as they seem.  Life is far too precious to dwell on them and we always figure out a way to cope.  This week I’m going to be kinder, complain less and work harder in tribute to those tiny children won’t have the chance to live out their wildest dreams like I do.


Want to know how fun podiatry school is?  M-F days go like this: study, class, study, crossfit, study, sleep, repeat.  If I take one night off, I feel behind.

I know there are people out there who throw out statements along the lines of “if you treat med school like a 9-5 job, you will always feel prepared and have some free time.”  That may be true for some, but I am fairly certain these are not people who were business majors in undergrad.  Now that I am almost done my first semester, I can say for a fact that being a non-science major, even having completed a post-bac pre-med program bla bla bla, puts you at a significant disadvantage.  I am seeing literally 95% of this material for the first time and the pace is nothing like undergrad.  Even graduate school at an ivy league university, while working full-time AND doing my post-bac courses, seemed more manageable.

I am staying well rested and refuse to skip any [too many] CF sessions.  Everything else in my life is completely on hold.  Finals are next week and it’s not going to be an easy ride but I’m ready to get them over with and see what happens in the new year…bring on 2013!!

This week, I challenge you all to take the Optimist’s Creed.  It was shared with me via some awesome chicks and I absolutely love it, and need it, right now.  Just reading it puts me at ease and makes me smile.  I wrote it on the quote board so that means it is LEGIT.


Promise Yourself

To be so strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something worthwhile in them.

To look at the sunny side of everything and make your optimism come true.

To think only of the best, to work only for the best and to expect only the best.

To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful expression at all times and give a smile to every living creature you meet.

To give so much time to improving yourself that you have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud word, but in great deeds.

To live in the faith that the whole world is on your side, so long as you are true to the best that is in you.

~The Optimist’s Creed by Christian D. Larson



Monday 11/26

STRENGTH: Back Squat, up to a peak set of 3. Then, take 90-95% of your peak set and with no less than 2 minutes of rest in between sets – complete 3 more sets of 3.


METABOLIC CONDITIONING: 21-15-9 reps of: Barbell Sumo Deadlift High Pull (75/53), Front Squat, Bent Over Row, Push Press

53lb *rx – completed up to 4 of 9 Barbell Sumo Deadlift High Pulls

Tuesday 11/27 – REST

Wednesday 11/28

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).


METABOLIC CONDITIONING: With Dumbbells, pick your load and complete: 30 Manmakers for time.

20lb dumbbells – completed 20 reps man makers w/strict pushups in 9 mins (had to leave early for anatomy labbbbbb)

Thursday 11/29

SKILL WORK: Single Leg Deadlift (use dumbbells or kettlebells but practice holding a weight in both arms).


METABOLIC CONDITIONING: “Barbossa” 3 Rounds for time of: 40 Steps of a Walking Lunge, 10 Single Leg Deadlifts (one leg), 10 Single Leg Deadlifts (other leg), 600m Run

15:06 mins

Friday 11/30

STRENGTH ENDURANCE: “Lynne with Rings” – 5 Rounds for Max Reps of each: Ring Dips, Pull-ups (Strict – any grip)

10/7, 11/7, 11/5, 8/6, 7/4 – light band for both

CONDITIONING: 3 Rounds for time of: 250m Row, 25 Double Unders

didn’t look at the clock = #clockfail

Saturday 12/1 – REST

Sunday 12/2

METABOLIC CONDITIONING/BENCHMARK GIRLS: “Jackie” Complete for time: Row 1000m, 50 reps Thrusters (45# for men and women as rx’d), Pull-ups, 30 reps.

used 45lb *rx and average band for pull-ups – finished in 13:05 min

Monday 12/3

STRENGTH: Back Squat, work up to a double at 80%, then complete 6 sets of 2 every other minute on the minute between 80-90%.  If you fail you MUST go back down in weight.



Every minute on the minute for 8 minutes: Front Squat (use 55-65% of your best front squat), 5 reps.  Then, AMRAP double unders in the remaining time of each minute.

used 63lb for front squats and completed 187 double unders.  YEAH!  paid for that one the next day…

Tuesday 12/4

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of practice with a Coach.


CONDITIONING: 7 Rounds for time of: 7 reps American Kettlebell Swings (2/1.5), 7 reps Box Jumps (30/24)

used 16kg kettlebell – 5:38 min

Wednesday 12/5

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).


CONDITIONING: Take 70% of your peak and use it to complete: 50 Barbell Thrusters for time.

43lb (thought it was 50% peak ooooops) – 3:51 min

Thursday 12/6

SKILL WORK: Hang Power Clean


CONDITIONING: “Roxanne”: AMRAP in 20 minutes of: 600m Run, Hang Power Clean (95/65) – 10 reps, Single Leg Squat – 10 reps each leg

used 55lb and stool + rig for the SL squats – completed 3 full rounds + 4th Run

Friday 12/7

STRENGTH: Work up to a peak set of 3 for the Press. After each set perform 3 pull-ups (pronate grip), you should end up working up in pull-ups as you do presses but your pull-ups should remain very far away from failure.  Record both loads and if you have time, attempt to get at least 8 sets of 3 presses in (including warm-ups).

60lb, used light band for pull-ups

CONDITIONING: 3 Rounds for time of: 150M Row – with straight arms extended the entire time, 15 Rower Facing Burpees

7:05 min…this workout was deceptively difficult.  I get the point of them but man, straight arm rowing is WEIRD.