This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.

- Crossfit Founder Greg Glassman

Tuesday, September 28, 2010

RAGNAR RELAY Sept 24 to 25

Here are my Garmin records of my three RAGNAR legs.

Leg 12 (5.6 miles) had a very steep incline. I didn't have to suffer through the torturous heat of the day like our other runners, but it was still hot...and the incline SUCKED ASS. I started this leg around 5:45 pm on 9/24.

Leg 24 (8.2 miles) was my favorite leg. I started it around 3 am on 9/25. Prior to running this leg, I'd had no sleep (been up since 6 am on 9/24 and we'd eaten a few hours prior at Olive Garden. I had pasta and parmesan crusted tilapia. And a glass of zinfandel.) This was a pretty hilly run. It was very dark. It was on trails/access-type roads on Sugarloaf Mountain. The air was cool. It felt great. I only got spooked by noises and movement about once every 500 feet :o) Seriously, this was my best leg of the race.

Leg 36 (8.9 miles) sucked major ass for me. It was the last leg of the relay. I started around 1 pm on 9/25. I knew everyone was waiting for me at the end. I ran about the first 4 miles, then I took to walking more than running. The heat was getting to my brain. I threw up water and energy gummy thingies (yuck). I was borderline crying (same thing happened to me around mile 23 at the Disney marathon...Thankfully, Mark met me halfway across the Woodrow Wilson Bridge and walked with me til we met up with Gabrielle, Saad, and Jesse. We ran the last 1/4 mile to the finish...and it was over. I'm hoping it was the lack of sleep and the inadequate nutrition that put me into that sucked.

But I'd do it all over again.

Next year!

Monday, September 27, 2010




5-5-5 (105-125 (completed 2, failed at 3rd rep, then did 2 reps at 115-115)

4 Rounds for time:
15 Hang Power Snatch Unbroken (35#)
30 Double Unders
20 Sit Ups

Time: 11:23

Wednesday, September 22, 2010



Push Press

3-3-3 (60-65-75) Tara encouraged me to attempt 85 for my third set. I got it halfway up...this is encouragement for me that 85# is not unattainable...maybe it'll be my next 1RM and PR!

Then metcon:
Box Jumps (16.5in box)
Time 6:47

Monday, September 20, 2010



Front Squat

3-3-3 (85-105-then 125 (F at second rep, then did 2x115)

Then metcon:
4 Rounds:
50 Double Unders
10 Ring Dips

Total time: 9:39

Used black band for first round, then black and red.

Almost coughed up a lung during first set of double unders. Once I got the mucus outta my lungs, all was better. Good times.

Thursday, September 16, 2010



Clean and Jerk

2-2-2 (60% 1RM) 55-55-55
1-1-1-1-1 (90% 1RM) 65-70-75-80-80

Then Metcon:
5 Rounds
30 Seconds Double Squat Wall Ball (12# ball)
30 Seconds Rest
30 Seconds KB Swing (1 pood = 35#)
30 Seconds Rest
Total Reps 116 (AS RX'd!)

Wednesday, September 15, 2010




5-5-5 (55-60-65 (F on 3rd rep...finished last two reps of 3rd set at 60#)

3 Rounds
20 Push-ups (all bu 7 done on knees and 35# weights under hands for depth)
40 Box Jumps (16 inch box)
Time: 8:21

Tuesday, September 14, 2010



I thought this was interesting, seeing as I do hear sometimes "I don't wanna get 'big...'" from females.
Top 10 Reasons Heavy Weights Don't Bulk up the Female Athlete

6 Planche Progression Holds


5 Rounds of:
5 Power Snatch (55#)
8 Pull-ups (red band)
8 Burpees
Rest 2 Minutes


Monday, September 13, 2010

Guest Blog on Barbells and Bacon

One of the Potomac Crossfit coaches (Jon) asked me to write something about my transition from hard core runner (not really hard core, but enthusiastic) to Crossfitter. I did. Here's my post on his page.

Wednesday, September 8, 2010



Forgot to log the 1/2 marathon I ran on Sunday. Finished 13.1 miles in 2:01:32. Splits as follows (thank you, Mark, seeing as I effed my watch several times on the course):

1 - 9:16
2 - 9:27
3 - 9:16
4 - 9:19
5 - 9:42
6 - 9:28
7 - 9:20
8 - 9:03
9 - 9:02
10 - 8:58
11 - 8:58
12 - 8:51
13 - 8:50

My calves are the only thing that are still sore. Today's PCF WOD was


1-1-1-1-1-1-1 (55-65-70(F)-67.5(F)-65(F)-60-60)

4 Rounds
Run 400m
50 Double Unders

I did not do the metcon listed above. Instead, I did 30 unbroken 25# kettlebell swings, 1K row, 30 unbroken 25# KB swings in 7:21.

Friday, September 3, 2010



Split Snatch

We kinda just messed around w/ this. We did 2 split snatches, then 1 ring dip. Working on form. And ring dips, apparently :o) Ring dips were w/ spotter holding feet. Good times.

For Time:
150 Walking Lunges
Sprint 800 Meters
100 squats
Time 12:14 RXd

Wednesday, September 1, 2010




3-3-3-3-3 (55-65-67.5 (did 2, then failed on third)-60-65)

Run 3000m
Ran 3K in 13:19 Pace 7:43. Link is to Garmin Connect data for the run.


Here's a gal from our morning WOD sessions...doing the push press/burpee WOD we did Monday. She's inspiring. 125# unbroken push jerks. Wicked cool.