Crossfit Open 16.5

Was My first in completed Open workout. I was busy celebrating Greggs graduation in California. 

Flying out to Cali on Thursday… It’s basically an all day travel day. The wod was announced as I was driving PCH 1.

Friday was the actual graduation. And it was a wonderfully memorable day. Ceremony. Pictures. Eating at the Wharf market. Ending the night watching the sun set into the Pacific Ocean from one of the golf courses in Pebble Beach caked Inn at Spanish Bay. 

Saturday morning I called the local crossfit gym for information on when I could drop in and do 16.5. The guy was a bit of a jerk on the phone. They did it Friday night and didn’t have the room or staff for any drop ins. Saturday we walked the beach and saw many sites including Carmel-by-the-sea. 

Sunday was Easter. We had brunch and drank Prosecco by the reflecting pool

I thought I might try to do the open in the gym on base… But in order to be validated is supposed to be done at an affiliate. Additionally, they only had lifting platforms and prohibited doing the bar. My thrusters would be dropped and the platforms are too small for burpees. 

So I gladly took my DNS and enjoyed my vacation. I’ll eventually do it… because I do like the retest. But it won’t be this weekend. I’m back in a plane ….to denver… For my sisters wedding! 

Crossfit Open 16.4

Well it finally came in the fourth week…. A CHIPPER! (My favorite) with some movements I can crush! But the catch (there’s always a catch) it ended with a movement that I’m not great at…

  • 13 min AMRAP
  • 55 DEADLIFTS @155#
  • 55 Wall balls 14# to 9′ target
  • 55 calorie row
  • 55 handstand pushups 

The deadlifts, while many reps, were a breeze. At less than 50% of my 1RM, I wanted to blaze thru them. But my coach (and many people on the Internet) advised to break it up. I did sets of 3, then 2, then 1. Keeping an eye on the clock I slow rolled it and finished around 3:30. 

Taking off my belt and grabbing a swig of water, I moved on to wall balls. Lately I’ve been hitting the 10′ target during class so the 9′ felt pretty good. I broke them up into 5 with little rest between sets. The rests got a little longer when I was in the 35s… But over all felt good. Walking to the rower around 6:57….

I settled in at a nice 910cal/hr or so pace. This was just a mental four minutes. Not hard. In fact, kept myself from burning out or going to quick. It was all about trying to keep my heart rate down…. At 10:52 I got off the rower.

i waited until 11:30 or so to catch my breath and gather my thoughts before kicking up into the handstand. Hands on the smooth kilo plates…. My head came down on the ab mat. I curled up and kupped out. With a full press out… My feet surely crossed the line but didn’t touch the wall…. And I fell away.  I kicked down…. Tried again. Nope. I got so mad I punched the wall…. Flashbacks to last year when I couldn’t do the Hspu. (Then I could not press out. Now I couldn’t find the wall)…. Eventually I gave 5-6 attempts and only completed one rep that counted. And the buzzer went off. 

Literally the first 165 reps felt like nothing for me. A minor inconvenience.  But that ONE  rep for the Hspu was the hardest fought. 

Many of my friends are good at Hspu… And they were weighed down by the first several movements… Only to rise above in the end with more Hspu reps. 

Another ego check at the box…..


Crossfit Open 16.3

  • 7min Amrap
  • 10 power snatches (55#)
  • 3 bar MU

I can’t being to tell you how pissed off I was that BAR muscle ups came in the open this year. I have been working so hard on the ring muscle ups (in fact I got 4 consecutive just the other day!)… But I can’t  figure out how to do it on the bar. 

After the announcement was made on Thursday night, I spent so much time watch “how to” videos and visualizing all day Friday. I told myself that I would test on Friday and then allow myself a retest over the weekend. 

Friday evening I get to the gym and I do drills for 30+ minutes. In that time I never came close. I kept doing c2b. But yet if I got one of the light bands I could get up there no problem. One of the coaches said rings require strength but bar is skill. I think they both require a bit of both. 

I had a wonderful suppport system. All my friends offering tips and expressing their confidence in my ability. Unfortunately, I got a pretty nasty blood blister and had to stop drilling. And in the interest of my hands and safety, I decided not to test. 

I stuck around to watch others, and I was so inspiring (and slightly upsetting) to watch athlete after athlete get all the bar MU. Some for the first time!  Most of these athletes can’t do rings but were knocking it out of the park on the bar. 

I went home Friday night and drained the blood blister. Saturday morning it was feeling okay so I decided to test… Hop on the bar and it rips open. And deep under a thick callous. 

So I tape it up and do the prescribed workout. Sunday I came in and did a cardio heavy hero workout… Barely touching a bar.

Monday, I’m out of time. Two hours before scores are due, I tape up my hand and give it a go. Again, surrounded by friends trying to help… I actually started to get high enough to turn over. Lost my grip and landed on my forearm. I hit my chin and bit my lip. And didn’t get a mu. 

I continued trying for 6 minutes and never got one. Frustrated….and a little embarrassed… I know I have another thing on my list of things to work on! 

Part of me thinks, if my hand wasnt torn and I could drill and retest more, then I would have made it.but is wasted time wondering about that now. And I made the decision to protect my hand. 

Almost a week later my hand looks great (it wouldn’t have if I kept going) and 3 days later the forearm bruise is fading. 

…now, I await the announcement of 16.4 tonight.

My “give-afuck-o-meter” seems to be on E…. So I hope I can kick it. 

Crossfit Open 16.2

Like I mentioned last time, my gym is doing the open workouts in Friday night. I opted to do 16.2 on Saturday morning. 

This worked much bettee for me, personally. I was more rested and ready to give a little bit more. Which I nneeded mentally to fight the dreaded double Unders. 


Buying another 4 minute time block every time you complete the clean ladder. For Rx women the cleans started 15@85#, 13@115#, 11@145#…..and went up from there.

I told my friend Nikki that I would be happy to make it to the 115# bc the double Unders would get me. After seeing some of the other girls in my gym get past the 115# and even some got all the way back to 145# clean! I really began to question my abilities. 

First round of toes to bar, i followed a strategy of many and did singles from a box. Shaking my hands out every 5. This almost felt like cheating it was so easy. But it worked an entirely different group of muscles and kept my heart rate in check. 

First set of DU I planned to do in two sets of 25. A miss count between me and my judge said I broke at 23.

Cleans at 85#… Consistent with many others I did them on singles. Just get right back on the bar. 

I completed within 3ish mins and banked an extra minute for the next round. 

T2B – unchanged except I shook out brethren 3-5 reps. 

DU-WHEELS fell off. They were so incredibly frustrating. I wasted a lot of time trying to collect myself. Eventually I finished but I only had less than 1 minute to do my cleans. 

I was wiped out from the du and 115# has never felt so heavy. In the end I got 5 cleans in 50 seconds. And time ran out. 

Unless I completely bomb a workout, I am not retesting this year. So… I must accept that as my score and move on. 

Like every year, the open gives me a renewed sense to work on my weaknesses! 

Current standings: 

7/37: CF314 girls

21/71: CF314 

CrossFit Open – 16.1

Last Friday, I completed the first workout of the 2016 CrossFit Open. For this workout, I had 20 minutes to accumulate as many reps as possible completing the following movements. 

25ft Overhead Walking Lunge @ 65# (each 5’ increment counted as 1 rep)

8 bar facing/bar over burpees

25ft Overhead Walking Lunge

8 chest to bar pullups

 This was the first year that I’ve done the open workout on a Friday night. In the past, I’ve done them on a Saturday or Sunday morning.

 Every year there is a workout that completely demoralizes me. I thought I might be able to hold my own on this one…getting 6ish rounds or so. In the end, I barely got more than 5 rounds (5+5 to be exact. Which means 5 full rounds plus completed the first set of lunges).

 During this workout, I kept a really tight overhead grip (close grip rather than a wide/snatch grip) and my hands started tingling. Eventually, both hands were completely numb and it was travelling up my arms to my shoulders. Similar to how your arms feel when you wake up in the middle of the night, having slept on them… you might be able to move them, but you really can’t control them. This is how I finished the workout. Numb hands and arms. It was a mental fight as much as it was physical. Afterward, I tried to take a drink of water and missed my face….that’s how badly I couldn’t control the arms.

I’ve been working really hard to keep my head right about it and just looking forward to the next workout this weekend. As much as I enjoyed the camaraderie and the atmosphere of everyone competing on Friday night…I think this time I will gauge my energy level a little better too. If I need to do it Saturday morning, more refreshed, I will do so.



Recap of 2015

Haven’t blogged in a while, but I wanted to document this last year’s highlights.



Set my Crossfit Goals

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Got into a cooking kick.  Homemade crepes & paleo lasagna

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Competed in the CrossFit 314 Invitational

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And had a House Warming Party!

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Participated in my first powerlifting meet!

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Went to Seattle for a business trip…

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Then went to Huntington Beach for another business trip!

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Gregg received an award “40 under 40”

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And I washed my iPhone in the dishwasher:

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At the beginning of the month It snowed and the puppies really really loved playing in the new backyard!


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Went to OKC for another business trip (no pictures, except my boarding pass!)

Finished up the CrossFit Open; finishing 4th of the ladies in my gym.  12th for my box. 1122nd in my region. and 12,356 in the world!

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And the month ended with beautiful hot sunny days

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My mom came to STL to visit

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Gregg and I enjoyed Prosecco and a couple of cardinals gamesIMG 7417 1024 IMG 7477 1024IMG 7440 1024   Thumb IMG 7612 1024



Our friends wedding at the Missouri History Museum in Forest Park

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Did the annual Memorial Day workout “Murph”

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Laid out in my backyard (strapped for time only making it to the pool 1 time this summer!)

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Went to Telluride, Colorado!!! (almost too many pictures to pick from!)

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Celebrated Gregg’s birthday eating a delicious dinner

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Then Back to Seattle for another business trip

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Tucker got porch privileges at the new house

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Gregg was asked to speak at our alma mater’s 9/11 memorial service. And then we went to KC for the weekend

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I bruised the shit out of my thighs…

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Tucker had some medical issues…but they are all cleared up!

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Went to Eckert’s with Eric & Sheena

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Beautiful Fall Scenery

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Saw Poi Dog Pondering in the Duck Room at Blueberry Hill

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Anniversary / Birthday dinner

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The Mission Continues Gala

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Competed in a Crossfit Competition

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First time decorating the new house for Christmas!!

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Sent Gregg to Boston (Fellowship at Harvard)

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Ladies night at the gym:

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Winter Formal at the gym:

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And Christmas!

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Wonderful Weekend

What a wonderful weekend! Hard to believe it’s already OCTOBER 5th!! Where does the time fly?

Saturday consisted of getting up early and heading to our friends’ house for brunch. But before brunch, the guys did a workout in the basement and the wives (and baby) went for a 2+mile stroll through the Central West End. It was a chilly morning (in the 40’s) and quite breezy. Fall was certainly in the air!

After we got back from our walk, our friends made us brunch. The meal consisted of sausage patties, scrambled eggs with bell peppers and brie, and pancakes.  The pancakes were a specialty… macadamia nut, chocolate chip, coconut, banana bliss. Topped with some boysenberry syrup from Colorado (that was our contribution) and it was a scrumptious delight!!


Gregg needed to go to the library for a few hours to work on a paper. While he studied I went to Lululemon (of course I bought a few things) and then headed home for a nap. Almost a two hour nap in fact. It was so cold in the house, it made for superb napping weather. But once I realized that I was too cold… (60 degrees in the house!) so I had to turn on the heat to take the edge off. October 4th and I turned on the HEAT!  ACK! (turned it off on Sunday…thankfully)

Dinner plans were made to meet up with Kristi & Brian for pizza. Pizza, Beer, Fro-Yo.  Pretty great date night!

So all in all, my day consisted of friends & food  + rest & relaxation!

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We went to bed relatively early on Saturday night so that sleeping in on Sunday only lasted until 7:15ish. Gregg had more school work to do so my day consisted of running errands and doing all the food prep for the week.  Sprinkled in, mid-day, was another Aerial Yoga class. 

I am totally hooked on Aerial Yoga. I find it fun. and Challenging. And my hips, quads, hamstrings, knees…. ooooh, they love me when I walk outta there!  (This is from a visit a few weeks ago… no pics of me today)

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Gregg tried Aerial Yoga today too! He was a great sport and did really well.  Although, he had a hard time finding center of gravity while hanging upside down….but he is already looking forward to going back!

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Tomorrow, I return to Physical Therapy for some patellar tracking issues. As it turns out, when I recovered from the ACL reconstruction… and was released from PT…. I neglected to continue to work all the little supporting muscles around my knee cap.  Now it tends to lock in place and/or wander around and is wrecking havoc on my knee. My initial eval was last Wednesday. During which she also taped my kneecap in place. I’ve been wearing the tape ever since then… I was told I’d get new tape at my next visit.  This is gonna be nasty.


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Dynamic Duo CrossFit Competition

It’s been a while since I’ve blogged.  The month of September is almost done and I’m not entirely sure where it went!  More or less, it looked like this: For two weeks Gregg was in California in school. Then I got to spend a long weekend (five days!) in Colorado with my family. The next two weeks were ridiculously busy with work things.

In the midst of all this I had the opportunity to participate in my second CrossFit competition. It was called the Dynamic Duo. Teams of one male, one female. Originally I did not sign up (with all the travel and such I didn’t feel like I’d be prepped and ready). But a few weeks prior, a friend of mine at the box asked me if I’d join him on his scaled team. His partner was unable to compete. They already registered and paid. So the spot was there for the taking.

I thought about it for a few days… swallowed my nerves… and said yes.

I was nervous that I had not been “training” for it. But realized that it was scaled team. And more than anything, I just wanted to get some more competition experience under my belt.  My first competition was at my own box. Not that it doesn’t count…but there’s something to be said for going to an unfamiliar location and trusting people you don’t know to put together good WODs.

Side note: While in Colorado I did visit a local box Crossfit Salvo. This was my first drop-in to a box. They had a great facility, very friendly, and a good WOD. Going outside my comfort zone might have been my biggest accomplishment that day.

Okay, back to the competition…. 

The site was about an hour from my house and registration started at 7am. WOD #1 heat started at 8am.  We were in the first heat!

It was an early Saturday morning getting up. I was nervous and couldn’t sleep or eat. (aka: not great for physical performance!) We got to the complex a little after 7 and registered. The facility told us we weren’t allowed to bring in outside food or drink.  But all the competitors and spectators pretty much ignored that rule and carried in their coolers and lunch boxes. 

I had a lunch box with a bunch of random things in it. Frozen Grapes, Bananas, Almonds, Clementines, Lunch Meat, Clif Bar, LaraBar. This was WAY more food than I needed, but i wanted to have options. (not for next time, bring more protein)

WOD #1 was posted one-week prior to the competition, so many people practiced and prepped. WOD #2 and #3 were announced immediately prior to the first heat (although most of the competitors heard rumors of what they would be a few hours before). I mentioned I was traveling and swamped at work, therefore unable to practice for WOD #1…. I was going in cold. (Not literally, there was a very nice warm-up area…. But rather I had no strategy for my lifts and didn’t know what I should hit)

WOD #1 – 8AM : Six minutes to find your 1 RM Bear Complex. There was a mens and a women’s bar. One set of weights. and only one competitor could be on the platform at a time. 

My partner Steve knew from the week prior what he should lift.  So he went first.  When it was my turn I lifted 105# easy.

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Steve lifts again and hits it. My turn again (I thought I’d only get two attempts — so I made a big jump. Turns out, 6 minutes went a lot slower and we had more time).  I lifted 125#. …. I combined the clean and front squat into an easy squat clean. Push Jerk. Back Squat. … It all felt great.  As I went to jerk it off my back, my right elbow didn’t lock out (by maybe 2 inches?!). I brought it back down to my back.  That was strange, my right arm is my dominant arm. I took a deep breath and attempted the jerk again.  No lock out.  Back to the back.  Then I realized.. in my rush, I didn’t put the collars on the bar. My weights were floating around, creating a much less stable lifting environment. Third jerk attempt.  Failed.  As I stood there resting it on my back, I heard my coach Neil say, “Drop it.  Rest a minute”.  He’s always the voice of logic and reason and I knew I needed to walk away from the bar. 

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Dropping the bar means you have to go thru all the movements again. While Steve lifted, I grabbed the collars and put them on my bar. I left the weight at 125#. But now, the weight was in my head.  My squat clean was wobbly. I rushed the back squat. And failed the back jerk.  Out of major frustration (and embarrassment) I dropped the bar. This allowed Steve to make one more lift.

I walked away from WOD #1 — angry, frustrated, embarrassed, disappointed, pissed.

Not a great way to start the day.’

Lessons learned: Find the chalk bucket. Use the collars. Practice before the comp!!

But after 30 minutes or so, I realized that WOD #1 was done and there was nothing I could do about it. So I spent the next 1.5 hrs cheering on my other box-mates as they competed in the Rx field.


WOD #2 – 10AM: 11Min Cap.  Buy-In 800m burdened run (14# WB). Each partner takes turns running 200m. Then it’s an AMRAP for 25 WB sit ups over box. and 25 box over burpees.  20″ box. Scaled allowed to jump or step up.

Steve is a faster runner than me, so I started the run. Most of the other teams had the guys run first.  I got passed by quite a few guys on that first lap. Steve ran his with the girls and made up time for sure. I wasn’t ready to run again, but I did. Then Steve.  We completed the run/buy-in in 1:43.  We worked one-for-one through the sit ups and burpees and got 193 reps.  (Just shy of 4 full rounds).

Being in the first heat, you have no idea if that’s good, great, or bad.  But we were pleased. We had fun and we pushed it. 

The sit ups were super easy for me. Steve loves burpees. So it was a good combo. It was also during the burpees as Steve was being happy and excited that I realized I needed to change my attitude. Rather than cursing burpees while doing them… once I ‘turned my frown upside down’ they were much less painful.

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WOD #3 – 1AM: 12Min Cap.  21-15-9 Front Squat, Hand Release Push Up. Partner #1 completes, 21 front squats. Partner #2 completes 21 FS. Partner #1 completes HRPU. Partner #1 completes 21 HRPU. Etc. Then with remaining time, complete Double Grace (aka: 60 Clean & Jerks.) split reps however you want.  Weight: Men 115, Women 75.

When I heard this WOD, I didn’t think we would complete it in the 12min time cap. We ended up finishing in 11:08!!! I was ecstatic. Turns out some other scaled teams completed this much faster. Although I question the virtuosity of some of the reps.

The Rx teams not only had a heavier weight, they had to do Handstand Push Ups.  Most Rx teams did not complete the WOD.

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All in all, my partner and I ended up in 26th place out of 66 scaled teams.   (21st on WOD 1, 11th on WOD 2, and 19th on WOD 3)

If I had I made my 125# Bear Complex we would have ended in 17th on WOD 1…. and while that is good to know. It’s more important for me to know that I had fun. The day was long (got home around 5pm).  I’ll need to seriously consider if I want to do the next competion (weighing my priorities) but right now… I’m glad that I did the Dynamic Duo.

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The day after (Sunday) I rested. I didn’t stretch or mobilize. Then on Monday and Tuesday I was back int eh box. I fear that was a mistake because my knee  – on Tuesday – started hurting and swelling up. Swelling is SLOWLY going down. I went to 314 on Friday, I moved very slowly. Knee is still a tad swollen this Saturday morning, but not as bad. So today, I’m stretching and taking care of my knee. Fingers crossed it’s just inflamed and I didn’t do any serious re-damage.

September Improvement Project

Lately, I have found my headspace being overwhelmed and crowded with negative thoughts. I feel like I am constantly chasing an insurmountable list of items… Half-assing everything I do, just to get it done.

This is not the first time I’ve been in this mental trap. And I’m sure you have been there too (although I hope not).

The best way to break this cycle is to be fully aware of it and make the conscientious decision to break the habit.

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