Today is Monday, and it is the first day of my last semester. All I can say is, THANK GOD! Because the sooner we get this crap started, the sooner it’s over with. So, as fun as my month long winter break was, it’s time to grind this semester out and be 100% free and happy again.

I woke up and had some bulletproof coffee with extra butter. I got this awesome coffee that is “Icing On The Cake” flavored, so with a ¬†little butter and coconut oil in there, it’s THE PERFECT START TO A MONDAY!!!!! Then I went to my first class, and my teacher started teaching… and gave homework! What’s up with that guys? Oh well. After fidgeting in there for a solid hour I figured it was time to do some conditioning.

1000m Row (grip it and rip it… row as HARD and as FAST as you are capable!)



Dumbbell Squat Cleans (55/35# dumbbells)

Push ups

Then… practicing while exhausted:

WALL WALKS: 3×5. I’ve found that with wall walks, if you extend your arms first and then walk your way up the wall with your arms as straight as possible, they won’t fatigue as quickly. Just a little gem of advice.

This is one of those wods that you look at and say, “That doesn’t look very bad.” Okay, well let me tell you, it sucked. Dumbbell squat cleans are little movements that were created by Crossfit Satan. You are basically muscle-ing every single rep and those dumbbells just feel awkward and heavy. Not to mention that 66 cleans is a lot of frickin’ cleans! And of course, the pushups burned and got really hard towards the end of the round of 18. This was a toughie.


Wanting to die.

Then I went into my next two classes, all sweaty and stuff, and munched on my almonds and half of a Clif bar. Then I came home and had a full on meal to prepare for my lift in the next couple hours……

Snatch: Work up to a heavy-ish triple. Triples every 2 minutes for 10 minutes. No more than 3 misses.

Strict Bar Dips: 5×5

Deadlift: 60% 5×5

Weighted Strict Wide Grip Pull Ups: 5×5

Then I had this delicious shake with my cute Halloween straw.


It’s my deload week, so weight is considerably light. I really need a deload this week, because my body is absolutely wrecked from all my Crossfit time over winter break. I don’t like having a deload going into a competition, because (just for me) I feel like my body ‘forgets’ what heavy weight feels like. And weight that isn’t very heavy feels colossal. So, this week is my deload and next week will be back into regular training heading into my competition on the 25th.

That’s all I got for today! Be smart and don’t forget to have fun.

  • Posted on 13. January 2014
  • Written by kayla perry
  • Categories: Kayla Perry Blog
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