Category Archives: Fitness Friday

Fitness Friday #22

**It’s Friday night and this post was written so I’m publishing it but today there is no link up. Next week I will explain the course that my day took in more detail. For now, I ask you all to have a safe weekend.**

I must admit something. Not like yesterday’s confession, but rather something I was feeling the other day. We were at our event at CrossFit Magic Valley in Idaho and the community was awesome but inside I wasn’t feeling so great.


It was one of those moments where I was extremely frustrated with my fitness. It’s hard to look at the goals I’ve placed in front of myself and not feel like I’m going backwards when the weight I can do in a WOD isn’t improving or skills I’d worked hard to get, I no longer can. So as I stared at the wall wishing ever so much to do that handstand and it just wasn’t coming, I wanted to cry. I could feel the tears welling in my eyes.

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But what’s interesting is that while I may have lost some skill (which I know I’ll get back!), I’ve also gained others. While one week the handstand is hard, in that same week I’m completing double unders with greater ease and even stringing 5-6 of them together without breaking them up with singles.

Patience, Katie, patience.

Friday 5/22
Saturday 5/23
10 min amrap:
150m Run
15 db swings
150m Run
15 air squats
Score: 2 + 11 air squats
1.28 mile walk
Sunday 5/24
3 reps x 7 sets
Monday 5/25
Modified Murph
Tuesday 5/26
Event @ CrossFit Octave
30 seconds work
30 seconds rest
9 rounds:
OH Walking Lunges (25#)
Burpees onto Plate
Double Unders
Wednesday 5/27
2 mile run
Event @ CrossFit Magic Valley
5 rounds: 3 progression squat clean + 1 push jerk (85#)
then 7 rounds for time:
7 handstand push-ups (pike-box)
7 burpees
time: 8:42
Thursday 5/28
Event @ Power Seeker CrossFit
Squat cleans – 3-3-3-3 (75#)
3 Person Team Partner WOD

How was your fitness last week?

What highs should we celebrate for you?

Where do you need more patience with your fitness level?

Fitness Friday #21

Another week has come and gone. A week full of friends and fun and lots of work. I guess I don’t  need to specify that, we’re all in that place, right?

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But after an amazing weekend in Boulder at the Blend Retreat and seeing so many friends, my heart is busting. Top that off with an amazing event in Wyoming yesterday (the hardest state for us to book) and my heart may explode with joy. I have a couple days off now to rest, relax and catch up on my mile-long to-do list. I anticipate many coffee shops and gallons upon gallons of coffee. I’m not complaining. 😉


Let’s get to the good stuff, shall we? By that, I obviously mean the workouts because there were some good ones this week!

Friday 5/15


Blend Retreat…

1 hour hike


Saturday 5/16

Blend Retreat…

1 hour bootcamp

2 hour hike


Sunday 5/17



Monday 5/18


Wild Horizons CF Event

50 Goblet Squats (16kg KB)

5 Rope climbs (1 + 4 progressions)

40 Slam Ball Lunges (35#)

4 Rope Climbs (1 + 3 progressions)

30 Lateral Bar hops (20”)

3 Rope Climbs (1 + 2 progressions)

20 Deadlifts (65#)

2 Rope Climbs (1 + 1 progression)

10 Hang Squat Cleans (65#)

1 Rope Climb

Time: 21:12


Tuesday 5/19


Conviction CF Event

3 rounds:

8 ring rows

8 single-arm KB Swings


4 rounds for time:

6 box jumps (20”)

9 hang power cleans (65#)

12 pull-ups (green band)

time: 8:38


Wednesday 5/20



Thursday 5/21


Mountain Fit Event

Death by style for all…

10 min EMOM:

5 burpees

2 KB snatch (25#)

+2 snatch per round

3 min rest, then…

10 min EMOM:

5 pull-ups (jumping)

2 deadlifts (85#)

+2 DL per round

3 min rest, then…

200m run

2 sit-ups

+2 sit-ups per round

It was a great week of workouts and I loved the Blend Retreat hikes and yoga to add a little more variety to my routine.

How were your workouts this week? 

How are you adding variety to your workouts?