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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.


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.

Wow, the new cycle is totally kicking my ass.  Everything is sore.  I am sticking it out until Friday no matter what, but I won’t lie, I’m looking forward to a full weekend of down time.  More BCAA’s have been ordered and I am trying to get sufficient sleep to recover.

On a side note…just read the deadlift post and kept nodding my head, seeing as I PR’d a 1RM deadlift on sunday…yes, my CNS hurts, too  : P

“2) “Time under load”: This is probably the most important factor here. I mentioned loading the CNS above and recovering from maximal loading. John Wellbourn has been quoted as saying that it takes the body 10 days (TEN DAYS) to fully recover from a true 1-RM deadlift. The fact is this: we can stimulate a similar (if not greater) response in Force, Work and Power and do so with less damage to the CNS.”

Monday 10/22

DYNAMIC WARM-UP: GHD Sit-up Practice, for 10 minutes.  Do 5-10 reps at a time – try to be slow, controlled, and strong while doing each rep.  If you are a waiting for a GHD, Duck Walk, and Squat to Stand.

  • These are pretty cool and definitely felt them/still feeling them today haha.

SKILL WORK: Practice the dumbbell thruster (two dumbbells, one in each hand).

  • 20 lb dumbbells

METABOLIC CONDITIONING: AMRAP in 20 minutes: Dumbbell Thrusters, 7 reps – (pick and record your load), Chest-to-Bar Pull-ups, 7 reps – (may be kipped but do NOT scale range of motion!), Burpee Box Jumps, 7 reps – (24/20 – full extension on the box is required)

  • 20 lb dumbbells, average band for pull-ups
  • Completed 7 full rounds + missed an extra round by 1 burpee (gah!)

Tuesday 10/23

DYNAMIC WARM-UP: AMRAP in 3 minutes after practicing each movement: the Windmill (kettlebell or dumbbell), 3 reps each side.  Crab Walking, about 20 feet.  Duck Walking, about 20 feet.

Every OTHER Minute On the Minute: For 14 minutes: Pause Front Squat, 3 reps, with a “1-MISSISSIPPI” Pause in the bottom of every rep.  Begin at 50% and move to 60%, 70%, 75% and if you can, up from there in 5% increments.  If you fail a set, you may not move up and you may not repeat – you must move back to the previous percentage.

  • 3 x 65 lbs, 3 x 75 lbs, 3 x 80 lbs, 3 x 85 lbs, 3 x 90 lbs, 3 x 95 lbs, 3 x 100 lbs
  • 100 felt sooooo heavy to me.  Knee was mad sore I think that contributed to how hard these felt.

SKILL WORK: Ab Wheel Roll-Out

METABOLIC CONDITIONING: Complete 3, 3-minute rounds with 1 minute of rest in between rounds of: Ab Wheel Rollout, 10 reps.  Russian Kettlebell Swing (go heavy here, 2/1.5), 10 reps.  Must complete full set in order for the reps/rounds to count (gah this was rough because I kept missing extra rounds by a hair).

  • 12 kg kettlebell (26.5 lbs)
  • light band for ab wheel roll-out
  • Completed 6 rounds (plus the stuff that didn’t count, but I’m counting it in my head, ha)

Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be.

That quote pretty much sums up my attitude after this past month.  I definitely did not complete every single goal I set for myself during the CFCCBCCC but, looking back on my list, I did pretty damn well!

√ Eliminating added sugar
√ Stashing away ALL OF THE chocolate
√ Not buying snacky (albeit paleo-friendly) foods out of a bag
√ Experimenting with new paleo recipes and bone broths (I have never tried making broth, blasphemy!)
√ Trying…… at least 1 organ meat.  LIVERRRRR!!! I cooked it with bacon but I am still not a fan…
√ Improve all of my maxes for fundamental lifts and specifically focus on achieving 130% of my 1RM back squat with perfect form (KNEES OUT!).  This will be ~155 lbs.  I backsquatted 163 lbs just last week and can’t wait for the total on Sunday…
√ Get faster.  I am definitely a faster runner these days…and jumping, too…I can string double unders now!
Lean out about 5 lbs or so.   (-3 lbs)
Eliminating dairy.  BIGGEST FAIL of all. whoopsies.

List accomplishments aside, I feel pretty amazing.  By far, the biggest changes were in my mental state.  After strictly cutting out wheat, legumes and grains with the exception of (minimal) white rice, I now know for sure I am a brain fog sufferer.  My energy, sleep, and clarity of thought has improved drastically…I have literally been asked how I am ‘so awake’.  Good sign, right?  I have also suffered from bouts of weird sleeping patterns in the past, especially getting to sleep initially.  I now fall asleep within minutes of hitting my pillow.  I will confess, there were times I ate ice cream, drank wine and had a (half of a) beer…but not too many.  I went a little crazyface off the bandwagon this past weekend and then felt like complete shit until yesterday.  Not shocking!  Now I am officially back at it and looking forward to seeing even more progress not just in crossfit, but all aspects of life.

What can be, today, is a 36 inch box jump!

One year ago, I was a month out of knee surgery and didn’t think I’d ever be able to jump rope again, let alone reach these kinds of heights.  You are always stronger than you think.