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: 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: 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: December 9




Seriously, Fridays are for ass kickings and hard work.

Remind yourself that with the coming weekend comes fun to be had and more awesome things to laugh at.

If you’ve been having trouble keeping your chin up lately, keep it up, gorgeous.  You are so worth it and whatever is happening that is making it challenging for you to smile, just remember that next week, you can look back on it and say, hey, I got through that.


Warm Up

2 Rounds Through….

10 squats

10 push ups

10 jumping jacks

WOD 1:

ME 1k row rest



Power Clean x 2 + Push Jerk – building to 125# (!!!!!!)


20 wall balls 14# to 10 inch target
10 push ups
20 box jump overs (no full ext.)

EMOM 16 
15 weighted sit ups (30#)
Split Jerk 1 RM
8 pound PR!!!!! (could I be any more excited about that?)
the answer is no 😉

Open Fitness Journal: January 3

Screen Shot 2015-01-03 at 1.22.55 PM


Holy freakin’ day after birthday…

Today was absolutely brutal.

BUT the best part was my mom started her first On-Ramp class today….

so just in case you were feeling unmotivated today, there’s that.  GO GET SWEATY. 

Saturdays are the best because of the fantastic partner WOD’s they bring me.  Even though today was so hard, I my partner and I finished and kept on pushing.

Warm Up

Dynamic Stretch

3 rounds
10 squats
5 push ups
10 DB push press

With a partner:
5 Deadlift @ 70% *each partner completes on the :30 (155#)

rest 5 minutes

Complete 5000m row *alternating every 250m

While one partner rows, the other completes:

Max rep wall ball (20/14)
Max rep burpees

(508 reps)