My body still hates me buttttttttttttttttttt whatever.  What doesn’t kill you makes you stronger, right?  Both knees have been bugging out and shoulder/neck still not 100%. I thought for sure I’d be feeling good by today.  If 5 straight days of rest and light workouts doesn’t work I don’t think there’s much I can do except show up and modify everything from here on out.  So there’s that.  Knee doc appointment is coming up and I am very curious what he has to say about my formerly good knee-turned-bad.  Glad my coaches are understanding.  They all dual as life therapists,  bless them.

Despite all that, I had a pretty damn good weekend, including fabulous philadelphia weather and some spur of the moment live band karaoke for The Abbaye’s 10th anniversary.  Yes, the grandma got OUT.  I even sang AND enjoyed it, shockingly.  Even though I consider myself a social person (and yet antisocial at the same time…nvm), I have a fear of singing in front of people other than my nearest and dearest.  But not last night!  Who am I, where is my former self?

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Training dump from what I recorded in my phone the last couple of weeks –

Thursday, December 27th

  • For 20 minutes, front squat x2 – start at 50% and move up.
    • 115lbs
  • Conditioning: 3 rounds for time: row 250m, dumbbell push press (20lbs) 15 reps, ring rows 15 reps
    • 12:52 mins *RX


Wednesday, January 2nd

  • 15 minutes to work to peak set of 2 weighted pull-ups (pronated grip)
    • light band + 10lb
  • Conditioning: 15 thrusters, 20 CTB, 10 thrusters, 15 CTB, 5 thrusters, 10 CTB (63lb bar, light+mini band)
    • 9:59 mins


Thursday, January 3rd

  • Skin the cat practice
  • 12 min AMRAP (strict TTB, light band pistols)
    • 4 rounds + 5 pistols

AHHHHH, ripped my first callous this day.  Only took 5 months and you’re darn straight I documented it.  3 more followed in the path of palm destruction womp.

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Friday, January 4th

  • False grip muscle up practice
  • Conditioning: 3 round for time of deadlift (50% max) 20 reps, single arm overhead squat (20lb db, 103lb deadlift)
    • 6:20 minutes


Saturday, January 5th REST

Sunday, January 6th  REST

Monday, January 7th  REST

Tuesday, January 8th REST

Wednesday, January 9th  REST


Thursday, January 10th

  • Power clean, up to peak of 2
    • forget/I remember it was shitty
  • 21-15-9 reps of: thrusters, box jumps (45lb thrusters, 24 inch box)
    • 7:22 minutes
  • Endurance rowing
    • 10×30 sec on, 2 minutes off – record total distance
    • 1537 meters


Friday, January 11th

  • 3 sets of 10 reps back squat
    • 125lbs
  • Skipped conditioning bc of shoulder


Saturday, January 12th REST


Sunday, January 13th

– Croga


Monday, January 14th

  • Pistols – worked to mini band
  • Pause front squat – work to 80% max.
    • 75/95/115/120/120/120/120 lbs
  • Tabata push-ups, followed by 2 min AMRAP SL squats
    • 34 pushups (knees), 30 pistols (light band)


Tuesday, January 15th

  • Push press – peak of 3.
    • 73 lbs then failed 83 and tweaked my trap AGAIN )(@#&%*#)%@ own fault.
  • 100 double unders for time; 7 barbell jump squats EMOM (35lb barbell)
    • 4:58 mins


Wednesday, January 16th

  • Deadlift – peak of 3.
    • 178lbs
  • 3 rounds deadlift at 85-90% of peak.
    • 153lbs
  • 3 rounds of 1 minute per movement for MAX total reps: wallball (14lb), American KB swings (12kg), kipping pull-ups (mini, then light band kip).
    • 109 reps


Thursday, January 17th REST

Friday, January 18th REST


Saturday, January 19th

  • 5 mile run/walk with stella

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HERRO’ stell.

Sunday, January 20th

  • “Jack” – Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps, 10 KB Swings, 1.5/1 pood, 10 Box jumps, 24/20 inch box
  • 35lb (modified to strict press instead of push press for shoulder), 12kg KB (American swings)
    • 9 rounds + 10 box jumps (started with box jumps first movement)

Why do we fail?  We fail because we are unprepared.  Whether that be mentally, physically or just plain sh*t happens.

Why do we succeed?  We learn from our failures, grow from them, become better prepared for the next hiccup.  Life throws you a lot.  Just gotta roll with.

“A high station in life is earned by the gallantry with which appalling experiences are survived with grace.” ~ Tennessee Williams.

(Nabbed from this) <—- read this if you haven’t.

I had a bit of a rough week.  Last Sunday I woke up with one of those ohman-can’tmovemyheadsidetoside-fuckkkkkkkkkkkkk musclepull/nervepinch things.  Well it lasted a full week.  So what did I do?  I iced, heated, biofreezed, stretched, lax balled, slept, NSAIDed.  Oh yes, COMPLAINED.  A lot.  I hate when I do that  but sometimes I can’t help myself.  No crossfit for 5 days.  2 days of half-assed crossfit.  I was annoyed because it was technically still syllabus week for our new semester…ya know, those 5, blissful, calm-ish days before the storm when I wanted to do two-a-days like a muffuk’n football player during pre-season?  Yep, didn’t happen.

But I had lots of time to think about how I should be spending my days, these days.  I actually enjoyed my bone lab on Friday.  I [finally] booted facebook to the curb (don’t miss it – yet).  Spent Friday night relaxing, yesterday studying.  Went for a jog with Stella.  And don’t ya know, today I finally woke up feeling somewhat normal woo!  Caught 12p croga, Varga-brunched with my best ladies, studied my foot.  No really, my foot:

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Stella wants to eat my foot.

I meal planned.  Food shopped.  Cooked.  Meal prepped.  Planned my school week.  Planned my workouts.  What a virgo-inspired Sunday.

I think I also kinda sorta motivated myself to BCCC round 2…as the smarterish, plannerish, totes good willpower version of my former BCCC self.  I mean I really want a pull-up.  And no more bad joint days outnumbering good ones.

I will decide for certain…tomorrow!

Who is BCCC’ing?  Should I?







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.


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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.