Open Fitness Journal: February 17


Somethin’ about this week is just kind of fabulous.

Maybe it’s all the leftover love in the air from Valentine’s Day?  who knows…

but I AM NOT COMPLAINING.  It’s as cold as it’s ever been outside this week but I also can’t complain about that because it’s NEVER 20 below zero and that’s kind of new and different.  Maybe just maybe I’m getting excited about weather…



it’s fine.

Question: What’s the best way to keep warm in the polar vortex that is Vermont?

Answer: CrossFit. More CrossFit. Keep doing CrossFit.  Don’t stop CrossFitting. #WeCantStopCrossFitting.

Love it up, move that hella strong body of yours and keep rockin’ out sista.



Warm Up

2 Rounds
10 strict pull ups
20 walking lunges
10 DB strict press
3×10 scap squeezes

Strict Press/Pull Ups
3 x 3 strict press
Rest :60 then complete ME strict pull ups

Snatch Technique Work

AQAP (3 rounds)
10 burpees over bar
20 power cleans (135/95)
30 wall balls (20/14)@10’
rest 3 min between rounds

Open Fitness Journal: January 19


sneak peak into play time #1

It’s my favorite day of the week again…. 🙂

and there’s nothing like a Monday to put me in a GREAT mood.  PLUS: day off = non-stop play time.

One question for you: What’s better than non-stop play time?


Did I mention I was craving a PR, too? #PRMondays

But, enough about me, let’s talk about you.

Sometimes, Mondays mean weekly blues, added anxiety, lack of motivation (maybe even to get out of bed?!)  So what’s better to do than wake up and WOD!?

or.. in some cases, since we all know that I am unable to function and form cognizant thoughts before 6 AM (know the feeling?) try this instead,


Step 2.  Wash that pretty face, look into the mirror and smile.

Step 3.  “This morning, I am full of love, for others and more importantly, myself.  I am beautiful.”

Step 4.  Kick. Monday’s. Ass.


Warm Up

Dynamic stretch

2 Rounds:
10 Bar Bell Behind The Neck Push Press
10 BB Goodmorning
10 Walking lunges
10 jump squats

Strict Press

12 minutes building to 5 RM

Back Squat

sets of five building to 1 x 2 @ 155#

Snatch Work

25 minutes focus on heavy technique & pull from the hang


20 Wall balls (20#)
10 Shoulder to OH (75#)
rest 5
10 C2B Pull ups (GUYS I DID CHEST TO BAR!!!!!)
10 Power Clean (85#)

Rounds: 2 + 7 // 2 + 13

Open Fitness Journal: January 16


Okay so even though the general consensus is that Fridays are the best day of the week, I beg to differ.  I still stand by my love of Mondays.  Fridays are typically really challenging for me because I’m exhausted.

Fresh on the honesty: Typically,  I cry a lot on Fridays.

Mentally, I’m like, “can I go to bed, right now?”

Emotionally, I’m like, “can I go to bed, right now?”

and physically, I’m like, “can I go to bed, like two hours ago?”

Can anyone else relate?

Anyways.. there were no tears in Fridays WOD, but I probably could have fallen asleep right on top of my barbell.

So remind yourself- one last push and then #weekend. Keep getting stronger 🙂

Warm Up

Dynamic Stretch

2 Rounds

10 squats
10 jumping jacks
10 walking sampson stretch
10 DB push press

Clean Complex
Hang Squat Clean (above knee) + 2 Front Squat + Hang Squat Clean (below knee)


1 power clean (185/130)
5 lateral burpees over bar
10 double unders

Open Fitness Journal: January 12



just messin’ around with some great fridge magnets

play & lift & be filled with tremendous fire”

Don’t forget that, okay?

Can you believe we’re already two weeks into the new year?  I really can’t.

I must be having so much fun that time is just flying by, right?

Remind yourself of the goals that you set two weeks ago and keep on hammering them.  You were determined when you set them, you believed in yourself two weeks ago, why is it any different now?

Hold yourself accountable and keep kicking Monday’s butt.  You deserve it.

Warm Up

2 Rounds
10 BB Back Squat
10 BB Goodmorning
10 BB Strict Press
Glute activation

Back Squat

building in sets of 5 to warm up

20 RM



Thrusters (55)
Burpee box jump overs (20)

Power Clean

Technique focus– building to 100#

Dead Lift

5-3-1 set structure

building to 3 x 185#

Skill Work

Butterfly pull ups (guys… I did five really good ones in a row 🙂 )