Category Archives: Fitness Friday

Hitting A New PR!

I did the second benchmark WOD for the Lurong Living Paleo Challenge yesterday morning with two of the other ladies at my box while the rest of the class did the scheduled WOD. I was the last of the 3 to go so by the time I went, everyone was done with their workout and cleaning up. This is how it went….

I’m making my way through the WOD…ground to overhead…bar facing burpees….the weight is going up but the reps are going down…I can find my groove in the burpees but the ground to overhead get heavy fast…It’s quicker to snatch them up so I do until the last 2 reps at 45# when I start clean & jerking…next thing I know I’m at 85#…I didn’t actually think I’d make it there…I don’t think I’ve ever cleaned 85#, let alone push it overhead…I have 2 minutes left…I fail the first 3 attempts at cleaning it…my friends are cheering me on, telling me I can do it, telling me to get lower under the bar and I’ve got it…finally I’m able to clean it up to my shoulders and they all start cheering…I jerk it up and the entire gym starts screaming…if anyone wasn’t paying attention to what was happening before, they are now…I drop the bar, take a breath, clean it up and push out one more…the gym screams again…and within just a few more seconds, time is up and everyone is congratulating me.

I’ve said it many times before: this community is incredible! It was exciting for me to hit a new clean & jerk PR but in that moment, I felt like the entire gym was just as excited! We were all witnessing me push myself and hit new heights. It was honestly so amazing, exciting and exhilarating!

I have a long way to go but at the same time, I’ve already come so far. Each day brings new challenges, new changes and new PRs. I’m growing, as a person but also as an athlete. It really doesn’t get any better!

weekly workouts

Friday 9/19

Deadlift 5-5-5-3-3-3: 135#

Teams of 2 – 3 rounds for time:

Row 250m

20 Kettlebell Swings (25#)

Time: 18:18 w/ partner


Saturday 9/20



Sunday 9/21



Monday 9/22



Tuesday 9/23

Every :30 for 4:00 – 3 power cleans 65#

WOD for time:

Run 800m, then 3 rounds of…

15 SumoDeadliftHighPulls (55#)

30 situps

Time: 10:02

cash out: 1 mile run


Wednesday 9/24

Spend 10:00 to establish a 2RM bench press – 80#

AMRAP in 12:00

Run 200m

15 Shoulder to Overhead (55#)

10 Kettlebell Swings (30#)

score: 4 rounds + 200m run


Thursday 9/25

Lurong Living WOD 2 – Level I (1)

AMrAP in 9:00:

20 G2OH (Med Ball)- 14 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 35 lbs (bar)

7 Bar Facing Burpees

10 G2OH- 45 lbs (5 each side)

7 Bar Facing Burpees

5 G2OH- 65 lbs (15 each side)

7 Bar Facing Burpees

AMRAP G2OH- 85 lbs (25 each side)

score: 80 reps



Question – how were your workouts this week? Have you hit any new PRs lately?

Workouts From the Week

This week has flown by! Not that I’m complaining necessarily, but I’m having a hard time getting everything done in what feels like a short week…I swear my mind is constantly spinning out of control as I try to knock things off my to-do list as quickly as they keep piling up. It’s not quite working…


Since I’m rushing off to finishing packing for my weekend away and get to work on time, let’s make this quick and take a look at my workouts for the week….


Friday 9/12

Bench Press 5-5-5+ 65# (8)

AMRAP in 12:00

10 Pullups (green)

10 Pistols

10 Burpees

10 Walking Lunges

20 Situps

Score:4 rounds


Saturday 9/13



Sunday 9/14

3 mile walk/run


Monday 9/15

Front Squat 5-5-5+ : 85# (12)

WOD, AMRAP in 10:00

10 Overhead Squats

40 Double Unders

Score: 5+ 27 singles


Tuesday 9/16

Push press 5-5-5 (70#)

WOD for time:

Run 300m


Shoulder to overhead


Knee raises

Then…run 300m

Time: 11:52


Wednesday 9/17

Every :45 for 6:00

2 clean pulls + 1 Squat clean (65#)

AMrAP in 9:00:

10, 9, 8, 7…1, 2, 3…10

Push-ups (red)

Deadlifts (55#)

Power Cleans (55#)

score: 171


Thursday 9/18

Strict Pull-ups: 1-1-1-1-1-1-1

WOD – Lurong Living Paleo Challenge WOD #1

AMrAP in 10:00

4 min calorie row

1 min rest

3 min jumping pull-ups

1 min rest

2 min air squats

1 min rest

1 min shoulder to overhead (45#)

score: 203


How were your workouts this week?

What exciting things do you have planned for the weekend?

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?