Open Fitness Journal: February 2






How’d it go?  Did you get up and get way sweaty?

Did you take this day that the general majority seems to dislike and punch it right in the face like a damn winner? 

You are a winner… even if you didn’t.

So many awesome things about this Monday.  New week, new programming, new things to smile about, #SNOWDAY#2

Everything is awesome, I mean, really.

Warm Up

500 m row

Dynamic stretch

Hip Flexor mobility focus

Clean & Jerk

EMOM 7: 2 clean & jerks at 65% of 1RM

Back Squat

building to 90% of 1 RM

2 x 2 @ 90%

drop-set for 5 x 1

Dead Lift

building to 3 RM


3 rounds

15 calorie row

10 burpees

10 box jumps

20 wall balls

rest 3 minutes between rounds

Time: 15:22

Open Fitness Journal: February 1

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We are already a month into the new year, HOLY CRAP.

I hope that didn’t really come as a surprise to you though, I mean, January is the longest month in my book.  There is so much more year to be had, which is freakin’ awesome.

One month down, 11 more to go.  Where will you be January 1st, 2016?  #GRINDGRINDGRIND

You look absolutely spectacular today, if you didn’t know it already.  Please remind yourself,

you are light. you are full.  you are love.



Warm Up

500 m row

dynamic stretch

overhead positioning mobility


working sets of two, building to max

Snatch Balance

building to 3 RM (for the day)

Overhead Squat

building to heavy triple

Bench Press

sets of 5 building to 2 RM

Front Squat

max test day (20# PR?! How did that happen?)


bar muscle up technique work






Open Fitness Journal: January 28

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me: ‘seems legit…’

Wednesdays are really starting to grow on me in the New Year.

First of all, how don’t you love hump day?  It’s literally a day made for squats.  #AllTheSquats

Seriously, if it’s Wednesday and I haven’t squatted yet, I feel like something is missing from my life.  Wednesdays are all but incomplete without squats.  So squat it out, fools.

The past few Wednesdays have also challenged me with some spicy WOD’s that leave my but rightfully kicked.

Hump day this week was an awesome girl date with the barbell and one of my coaches.

I was reminded of why I do love these movements and how they make my body feel.  I was reminded why I work as hard as I do.  Have you thought about that recently?

Warm Up

1 mile Assault bike

Dynamic stretch

Back Squat

Building to 3 x 155# (so this was supposed to be the programming… but then I just knew that I was going to PR so I kept going heavy 😉 ) #HUMPDAYPR

Squat Cleans

warm up sets


1 squat clean, 1 hang clean @ 75% of 1RM

Squat Snatch

warm up sets


1 squat snatch, 1 hang snatch @ 75% of 1RM

Skill Work

-bar muscle up work

I DID 4 MORE!!! 🙂 🙂 🙂

I never thought it would happen, but believe in yourself guys.  It works!

Open Fitness Journal: January 22


Thursday January 22, 2015 could quite possibly go down in the books as one of my favorite days of all time.  

That’s a pretty big statement.

Here’s why:

It’s been one of those weeks where I have let the bad things build and build until they finally blew up.  Oddly enough, this time I let it all out in one fowl swoop and with my entire world telling me to have a bad day on Wednesday, I kicked it’s ass and proceeded to do the same on Thursday.  

It’s your turn to surprise yourself and do something incredible.

What made Wednesday so great?

An absolutely killer 23 minute WOD, you know, one of those WOD’s where you get butterflies before you do it.

I learned that mid-50 burpees if you smile EXTRA hard then you might actually think that 50 burpees mid WOD is fun 🙂

(The kicker here is that I’m not even joking.)

I also happened to get TWO EFFING BAR MUSCLE UPS on Thursday!!!!!!


lol that one time I set some goals and punched this one right in the face

And of course only took video of the 10 failed attempts and not the two that I got… apparently I only like to show you guys videos of me failing.

Someone needs to keep my ego in check, right?  Might as well be me. 

So what about you?  Who keeps your ego in check?  Who reminds you that you’re awesome?  Who tells you to keep kicking ass and smiling in the middle of a WOD?

It has to be you.

Warm Up

1 mile assault bike

Dynamic stretch

2 minute squat hold

5 x :30 sec hand stand hold

Back Squat

8 x 65#

8 x 85#

8 x 100#


5 x 115#

3 x 130#

3 x 150#

singles building to 170#


1 bar muscle up attempt