I’m so frickin’ tired, my bones, joints, and muscles ache, and I couldn’t be happier that the competition is finally here. That sounds kind of pessimistic, but it’s the truth. Training day in and day out isn’t sunshine and rainbows, and if it is for you, then that probably just means you’re not really pushing yourself hard enough. That’s not to say that you should drive yourself into the ground every day you train, and that it shouldn’t be fun; training SHOULD be fun, it’s what keeps you motivated and keeps you from taking yourself too seriously. But the reality of this sport (Crossfit, weightlifting, whatever), at least if you’re trying to compete, is that most days are going to suck. With my competition coming up on Saturday, I probably shouldn’t really be doing all the stuff I’ve been doing… I should be resting. But, I haven’t been. Because I get obsessive about little things, and basically I’ll keep going until I die or until someone forces me out of my trance. So here’s what I did today…. really random, and took a bunch of things out because my knees and hip are REALLY hurting.


Track Workout

3 Rounds:

600m Run

2 Minute Rest

400m Run

90 second rest

400m Run

60 second rest

200m Run

30 second rest

400m jog


Last week, I did a workout that totaled 6400m. Don’t get me wrong, that was really rough, but this workout felt A LOT harder. I think it was harder because I made sure to try to match my second 400m with my first 400m. After the first round, that proved extremely difficult. Legs wobbling and coughing the rest of the day, my plan to do a met-con in the afternoon and snatch in the evening was sort of out the window.

EVENING “SESSION” (It’s in quotes, because I threw a bunch of random stuff together basically because I just needed to move and get out of my apartment… even though I was exhausted and my body hurt all at the same time. Let’s call it competition crazy talk…)


400m sprint

Rest 1 minute

300m Sprint

Rest 45 seconds

200m sprint

Rest 30 seconds

3 ’rounds’ :

Row 15 calories

30 seconds rest


BENCH: 1 set x 5 reps at 65%, 1 set x 5 reps at 75%, 1 set x AMRAP @ 85%

RDL:  3 sets x 5 (~80-85%)


3 cycles of EACH MOVEMENT:

2 Rounds:

20 seconds work followed by 10 seconds rest of:



Air Squat


So basically you’re going for 3 minutes at each movement.

Here’s this awesome shake I made with a really cheap blender I bought that I thought would work like crap, but is actually a total junkyard dog (AKA, that shit goes hard and works really well!)


  • Posted on 22. January 2014
  • Written by kayla perry
  • Categories: Kayla Perry Blog
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