Category Archives: Fitness Friday

Everything Had Meaning

I started off on the run. I knew I could pace myself and be sure I didn’t try to go too fast and burn out. Plus, it would help warm me up. Some felt ending with the run was a better choice and started with the row. I guess that’s when it’s good we got to make our own decision.

tribute wod

It’s a CrossFit Tribute WOD, everything had meaning and purpose from the length of the run/row, to the number of movements and reps of each one, all the way down to the weights used. Of course I had to scale. I’m just not there yet but it didn’t take away the impact of what we were doing.

We warmed up as usual, practiced each movement, picked which weight was the best choice for us for each movement, huddled up and yelled “never forget!” and got in place to start.

When I was lined up outside to start my run, in the corner of my eye I noticed one of my fellow athletes on one knee. He had his dog chain in his hand, gave it a kiss and stood back up. For a moment I had chills, and it wasn’t just from the cooler weather.

This community is so powerful, so amazing, so inspiring.

It took me just over 30 minutes to finish. Others finished before me and others finished after me and per usual, we were there to support one another until the end.

Friday 9/5
Strength: 3RM Thrusters #60
WOD for time / CrossFit Team Series WOD #1:
Thrusters (35#)
Chest-to-bar pull-ups (green + red – C2B and reg)
Time: 7:22
Saturday 9/6
Sunday 9/7
3 mile run
Monday 9/8
Back Squat 5-5-5-5-5 across: 85#
WOD for time:
40 Wall Balls (8#)
Run 100m
20 Pushups
30 Wall Balls
Run 200m
15 Pushups
20 Wall Balls
Run 300m
10 Pushups
10 Wall Balls
Run 400m
5 Pushups
Time: 13:47
Tuesday 9/9
Dead lift: 3-3-3+ : 125# (10)
WOD, AMRAP in 10:00:
5 Power Snatch (35#)
10 Hang Power Snatch
15 Knee Raises
20 Box Jumps (16”)
Score: 3 + 15 box jumps
Wednesday 9/10
EMOTM for 6:00: 5 push jerk (50#) (note: it felt SO heavy today…not enough recovery between Tuesday night and Wednesday AM WODS)
WOD for time:
Row 1000m
100 Single Unders
then, 3 rounds of:
7 hang cleans (55#)
14 Kettlebell swings (25#)
time: 13:02?
Thursday 9/11
For time:
2001m Row or 2001m Run
11 Box Jumps
11 Thrusters
11 Burpee Chest to Bar Pull-ups
11 Power Cleans
11 HandStand Push-ups
11 KB Swings
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row or 2001m Run
*If athletes begin the WOD with a Row, they finish with a Run and vice versa
Time: 30:53

Anyway, I’m off to DesMoines this weekend for a little Blend getaway. We were supposed to be at HLS this weekend but since it was sadly cancelled, a few of us decided to get together anyway. Feel free to follow us at #blendDSMtakeover on social media. ;)


What are your big plans for the weekend?

Breaking Down the CrossFit Lingo

I had been thinking about doing a post like this for awhile but after Amanda came to visit a couple weeks ago and asked me to, I figured I better hurry up and actually write it. So, for those of you who have wondered about certain terms in the CrossFit world, today I hope you find your answers.

crossfit lingo

I will tell you this, this isn’t an extensive list by any means but rather a few of the most common terms you see in CrossFit (though technically most of these you’d probably hear from your trainers too)! ;)

Rx – Prescribed, in terms of the weight, reps, etc – no adjustments made

WOD – workout of the day

Box – gym

AMRAP – as many rounds as possible

AMrAP – as many reps as possible

Double Unders – when the rope passes under 2x in a single jump (single unders – normal jump)

The Girls – bench mark WODs (fran, cindy, etc)

Hero WODs – named after military servicemen, police, or firefighters who have died in the lone of duty (programmed for additional challenge as a reminder of the sacrifice made)

EMOTM – every minute on the minute

1RM – one rep max


Non-CrossFitters – any terms you’ve heard that I didn’t answer? 

CrossFitters – any other big terms you think I’m missing? 

My Workouts Keep Me Sane

It has been a long freaking week. And while there’s no difference to me whether it’s the weekend or a weekday, for some reason, knowing the weekend is coming brings along a sense of peace and for that I am grateful.

10646849_10104042069447358_2281675155547973940_nFrom concerts in the city to big 50 States meetings, it’s been a non-stop week!

10672235_10154500163240147_7831941660112620653_nThankfully, my workouts have been there this week to help keep me sane…

Friday 8/29

2 power cleans every :30 for 5:00 (60#)

AMRAP in 11:00:

250m row

20 ring dips (purple)

20 wall balls (8#)

20 overhead walking lunges (25#)

Score: 2+10 ring dips


Saturday 8/30



Sunday 8/31

(GPP ab day-modified slightly)

3 rounds: 50 sit-ups/50 KB swings

3 rounds: 25 side ups R/25 side ups L/25 tick tocks R/25 tick tocks L

1 minute plank

1 mile run


Monday 9/1



Tuesday 9/2

Push Press 5-3-1+ : 7 @ 70#

For Time:

50m farmer’s carry (25#)

Run 100m

50m farmer’s carry

Then, 5 rounds of:

9 sumo deadlift high pulls (45#)

3 Handstand Push-ups (w/ box)

39 single unders

Then, 50m farmer’s carry

Run 100m

50m farmer’s carry

Time: 8:59

Happy Birthday to my girl, Nicole!

Happy Birthday to my girl, Nicole!

Wednesday 9/3

CrossFit Team Series WOD #3:

Spend 10:00 to establish a 3RM: 95#

CrossFit Team Series WOD #4:

For time:

30 calorie row

30 bar-facing burpees

30 hang power cleans (55#)

Time: 7:34

Cash out:

600m run


Thursday 9/4

EMOTM for 7:00

20 Double Unders (Singles)

3 Power Snatch (35#)

AMRAP in 10:00:

5 Deadlifts (85#)

10 Hand-Release Push-ups (red)

10 Games Standard Box Jumps (16″)

Score: 8+7 push-ups



How were your workouts this week? 

Any big plans for your weekend?

Running with FlipBelt

Somedays it’s still hard to accept that I’ve deferred my marathon entry while other days I’m so proud of myself and know it was the best decisions for me (right now). But regardless of my current training, one thing I’ve learned over the years of race training and especially as I got into longer distances, is how much stuff you have to carry on you.







This may not seem like that much but when you stop and think about how all of this must be carried ON you, you realize it’s a bit much. I’ve tried numerous gadgets made to make this easier but couldn’t quite find the one that I loved. My old pack that sat around my wait was bulky as soon as I put stuff in it, bounced around and sometimes felt like it was giving me a stomach ache. The one around my wrist wasn’t that big, made getting things out of it challenging to do while running and made my wrist too warm (yes, that’s a thing!). I found what I really liked was using the pockets in my shorts but even still, they can only hold so much.


When I was presented with the opportunity to try the Flip Belt as part of my Sweat Pink partnership, I jumped at the chance! At the time I was still marathon training and knew with longer runs on the horizon, I needed to carry more fuel on me.


…then the deferment happened and my runs got shorter. My need for something to hold fuel wasn’t necessary but I was still excited to try out this new (to me) device on my next run. My roommate and I set out on a short 2 ½ mile run only a couple days later and instead of using my normal arm band, I stuck my keys and phone in the Flip Belt and off we went.


I’m not kidding when I say this is super comfortable! My stuff wasn’t flopping around and I looped my keys into the built in clip and didn’t worry about them falling out every 2 seconds. The belt didn’t bounce around and it never felt like it was sticking into my stomach. Plus, it can be machine washed & dried which we know will be needed once and awhile. ;)

flip beltOnce again the following weekend, instead of grabbing my usual arm band, I grabbed my flip belt and went off for another little run. Love it!

Tweet: Run, play, explore with #FlipBelt! Use the code sweat33 for 10% OFF your entire purchase! @flipbelt @fitapproach

While I do still love running, I’m definitely trying to repair that relationship and as such, CrossFit has continued to take over. Not that I’m complaining. We’ve had some awesome WODs this week that have left me crazy sore but in the best way possible, of course!

Friday 8/22

Front squat 5-5-5+ : 85# (9)

WOD for time: “Elizabeth”


Cleans (55#)

Ring Dips (green band)

Time: 8:14


Saturday 8/23



Sunday 8/24

2.25 mile run


Monday 8/25

Push Press 3-3-3+ : 75 (3) & 80 (1)

WOD 5 rounds for time:

6 Clean & Jerks (55#)

2 rounds of “Cindy” (5 pull-ups w/ green band, 10 push-ups w/ red band, 15 air squats)

Time: 18:52


Tuesday 8/26

Deadlift 5-5-5+ : 105# (15)

WOD – 3 rounds for time:

300m run

20 Kettlebell Swings (25#)

15 Burpees

time: 12:57


Wednesday 8/27

Hang power snatch 3-3-3-1-1-1 50#

AMRAP in 12:00

3 rope progressions

20 box jumps (16”)

3 handstand kicks

20 situps

score: 5 +1 box jumps


Thursday 8/28

Front Squat 3-3-3+ 75# (10)

WOD – 5 rounds for time:

10 Deadlifts (95#)

50 Double Unders (75 singles)

time: 6:30


How do you like to carry your stuff around while walking/running/hiking outside?

What was your fitness like this week?

I received this Flip Belt in exchange for this review through my partnership with Sweat Pink but as always, all thoughts and opinions are my own!

Make sure you head over to Lindsay’s List today as I’ve made an appearance to talk about the 50 States tour!