Wow… WHAT A WEEKEND! I DON’T THINK I STOPPED SMILING THE ENTIRE TIME I WAS HOME! There really is nothing like being surrounded by an amazing group of people. But, now we’re back to reality…. I’m back at school, and today started off with disgusting, nasty sleet for a good 2 hours. There was a layer of ice so thick on my car that my arms were burning and I was out of breath by the time I got done scraping that shit off. It took a good 10 minutes! Jeez! Felt like swinging a sledge hammer! Then, after some wonderful sleet, it just kept snowing until after noon. Talk about a crappy start to the week. Workout-wise, though, things were great!

Every 90 seconds for 12 Minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%

*****SET 9 — 1 REP @ 97%(ISH)

I decided to add in the extra set because I was feeling really good.


3 Minute AMRAP

4 pullups

8 burpees

Rest 2 Minutes

3 Minute AMRAP

4 Hang Power Clean & Jerk (135/95)

8 Hands-Release Pushups

Rest 2 Minutes

3 Minute AMRAP

4 Front Squats (165/115) ***FROM FLOOR

8 Burpees

Rest 2 Minutes

3 Minute AMRAP

4 Push Press (135/95)

8 Toes To Bar

I love splitting the wods up into a bunch of shorter wods because it forces you to all out SPRINT each and every time. Let me explain. So, if you were to put all of these AMRAPS together and take out the rest, you’d have yourself a 12 minute AMRAP. Which is great; it’s a sufficient amount of time to knock out a bunch of reps of whatever movements you like, but it’s not so much time that you’ll be doing ugly-ass mutant reps by the end of it. In other words, it doesn’t kill you, like, say, a Hero WOD would (which typically take anywhere from 30 minutes to over an hour). But, with a 12 minute AMRAP, right from the beginning you know that you can’t go balls to the wall. If you sprint through the reps the first 2 or 3 minutes, it dawns on you that you have a loooooong 8 minutes to go—— and your gas tank is almost empty! So, there is an element of planning and pacing involved. With these short amraps, though, you just GO… You just go as fast as you possibly can for the entirety of the 3 minutes. Which is different, it’s fun, and gets you used to moving like fire is lit under your ass. :)

SKILL: Handstand Holds


With the open coming up in a short 10 days, the plan is to not overdo anything and stay injury free. I have a horrible habit of overdoing things… especially when I know something important is approaching. Before my last competition about 3 weeks ago, I completely wrecked my body leading up to it. Of course, things ended up turning out great, but it took probably a week to fully recover from that day. And, my low back and knees were still super irritated for quite some time. My workouts the next week and a half (and pretty much throughout the open) will be fairly short relative to my typical days. Every day will have a strength element, one or more WODS, and some sort of skill. I’ve been sleeping better, which is a great thing…. I need every minute of sleep that I can get. Especially since I’ll have to be driving an hour and fifteen minutes away for every single workout of the open, I need to  stop getting tired around late afternoon (which is when I’ll start the drive every Friday). As far as eating, I’m not changing anything. Here’s what I ate today, since I get about 23982379857398792 questions everyday (I love questions! Keep them coming! 😉 )

Breakfast, 7am: Black Coffee + 2 TBSP Heavy Whipping Cream

Post-Workout, 11am: 1.5 scoops whey with water, 1 Apple Cinnamon KIND bar

Lunch, 1pm: BURGER!!! (Udi’s gluten free bun, sausage, ground beef, guacamole, cheese), broccoli,   1 huge chocolate muffin that I made yesterday

Dinner, 5:30pm: Sausage, tons of spinach


Nothing fancy. Just lots of protein and a fair amount of vegetables and carbs. I don’t measure anything, don’t calorie count, don’t count macros… I just eat! This is what works for me, so I’m not going to fool around with “optimal eating times” or any sort of new diet trick that the best crossfit athletes are doing. That’s where a lot of people get mixed up… Just because Sam Briggs eats her eggs with peanut butter doesn’t mean that you have to as well. Just because everyone from the Norcal Crossfit crew barely eats anything throughout the day besides Progenex doesn’t mean you have to. Figure out what works for you and figure out what you know you’ll stick to and do it.


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