Archive | March, 2014


26 Mar

The Turkish Get Up is probably the most dysfunctional CrossFit movement I have ever done. You are holding a weight above your head, propping your body up to a standing position and then going back down the same way you got up. So weird to me. But last night, after taking 20 seconds off of my CrossFit Baseline (5:20 personal record) we took 15 minutes to establish our 1 rep max of a Turkish Get Up on both sides. My previous Turkish Get Up heaviest posted weight was 20kg (44lb). So let me walk you through my attempts last night. We were using Kettlebells (KB) and for my first, second, and third attempt I used as warm up weight of 25lb, 30lb, and 35lb. Just because I was successful with the 20kg KB six months ago, does not necessarily mean I was going to get it again. So, on my fourth try I took the 20kg KB and with a little help from my breathing, I was successful on both sides. So now what? Well- try the 24kg (53lb). Whoa- can a 9lb increase feel heavy or what?!? Right side- done and done. Left side- you stupid bitch. I am right handed- so yes it is my dominate hand, and I slowly, but surely got through the Turkish Get Up, and then knew what needed to be done. The left side was next. I held the KB took a few deep breaths, and started my way up. Step-by-step (“day by day” —Sorry this is a reference I hope some of you get from TGIF tv back in the day) I made my way up on my left side and then when I was descending, the KB twisted off my arm and fell onto the mat. Without hesitation, I told myself I had to try it again since I was SO close. Is the anticipation building yet? I hope so. Holding that KB with my left hand has never been so hard. Shaky. Forgetting when to inhale, and then to exhale. I got to the standing position again with all of the other athletes cheering me on. I started my descent; knee on the ground – right hand on the ground – swiping my leg out from under me – and LAYED BACK DOWN!! Success. My new 1RM for the Turkish Get Up is 24kg (53lb) – Hell to the ya.

So this got me excited about the Turkish Get Up, and come to find out, according to CrossFit BelAir (too many 90’s references right now), the Turkish Get Up, “ is a functional movement, training a wrestler/grappler to escape from the bottom position and get back on their feet in a fight. This is easier said than done, especially when the guy on top is driving his shoulders into your chest and jaw and you are gassed. The guy on bottom first needs to create space between him and the guy on top.  He needs to get his shoulders and hips both off the ground and away from the guy on top. The guy on bottom’s second movement is to use his arms and or legs to maintain space and thereby keeping the guy on top from pressing the advantage. The guy on bottom’s third move is to pop up into the standing position. All three movements may involve the guy on bottom using a stiff arm to keep the heavy/fast/angry guy on top at bay.” So, if I am the guy on the bottom – hopefully the guy on top only weighs 53lb and I’ll be alright.



25 Mar

The night before 14.4 was released, Dave Castro- CrossFit’s “Game Master” released a hint on Instagram that the workout would be some sort of Chipper. For those of you who are not sure what a Chipper is– it is a workout whereby a series of 5 – 10 movements are linked together one after another. A Chipper is designed to push the metabolic condition of an athlete, and typically has a time cap that tests, and pushes the limits. At 6pm – Mountain Time – on Thursday March 20th, 14.4 was released, and yes- Castro didn’t lie- it was a Chipper. And it was a chipper with Muscle Ups as a finisher.

The workout for 14.4 was:

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

And – if the athlete got through the muscle ups, they would get back on the rower and go through the rounds again until the clock hit 14 minutes.


Now– onto my experience. As always, I had planned on doing this workout on Saturday and then again on Monday just to test my body and see if I could do any better the second time. I realize I am not going to Regionals, but for myself I need to know that I got the best score I could and there are no questions about it. Saturday’s attempt at 14.4 was great and I got through 16 cleans at 95lbs giving me a score of 166. I was surprised to even make it to the cleans, so when I picked up that bar with a few minutes to spare I felt great. And as the weight felt heavier I had Dan yelling in my ear telling me to pick up the bar one more time. For me.. out of all of all of those movements, the row was the hardest part. I had never rowed for calories before. Only meters. So it was hard for me to judge how long it should take me and a total mind-fuck when people were getting off the rower before me. For my second attempt I wanted to wear my Olympic lifting shoes, and to do it alone to just zone in to my workout and not have anyone else’s great rowing ability get into my head. Well- Sunday night I was rolling out with a lacrosse ball and had this weird pain shoot up my back to my neck to the point where I couldn’t lift my own head off the ground. I have never had a pinched nerve, but if I had to guess on what it feels like- this would be it. Every time I tried to lift my head, I got this tingling-hard to breathe-pain so I stayed on the ground of a little bit, took a deep breath in, rolled on to my stomach and got up. I iced it for 20 minutes and after a few good stares from Dan and him telling me I should probably not workout on Monday, I took his advice after many eye rolls, and stayed home on Monday. (update: I feel much better)

So, in conclusion— I did not redo 14.4. This is the first Open workout I did not complete twice. Although I am not really certain I would do any better, this is okay because I would much rather be able to walk to today, then maybe get one or two more reps. I have also come to the conclusion that I am horrible at giving my body a rest. I typically do two workouts a day, five days a week and on my rest days, I don’t really stretch out, or give my body what it needs to recover. I need to work on this, and full-heartily plan to do so.


As many of you know from reading my blog and keeping up with my Instagram, each week I have had different sponsors and this week was dedicated to Hallie Lee, who’s blog I enjoy reading (when she updates it!!), is a fellow CrossFit South Denver BEAR Competitor, and who is also an Aveda hairstylist at Starling Salon located off Broadway & Louisiana. She gave me are a really cute hair cut and really cleaned up my shaggy mess. I already had short hair, but she gave me a new style in the back with a hard, curved neck line and short sides, with just the right amount of hair on top to style it the way I like. I love love love Aveda products so for just this I would go see Hallie, but the space she is in is remarkable. So many big windows, a newly renovated salon, and great people who work there. The salon does take walk ins, and if you in the neighborhood for a new, cutting edge hair style- book your appointment now with Hallie. You will not regret it.


One more week and the CrossFit Games Open will come to an end. Crazy how fast 5 weeks can fly by. And after my last submitted score- I will be putting my body through a 6-week catalyst program trying to get stronger, and the updates will be flowing on here as well.



Hallie Lee’s blog: Barbell Native

Aveda: Official Site

What I am using: Light Elements & Smooth Infusion







I think people …

21 Mar

I think people are going to be surprised at how hard 50 Toes 2 Bar are.


19 Mar

My not so optimistic take on oil pulling….

Maybe I am impatient, oh wait- I know that I am. But either way, I have oil pulled six, maybe seven times and I do not have whiter teeth, do not feel like toxins are being taken away from my body (not that I believed this in the first place, but still…), feel like 20 minutes is a long time to swish oil around in my mouth when there is a perfectly good toothbrush and years of science put into toothpaste that can be used for a mere two to three minutes, and lastly after oil pulling I still am brushing my teeth, using mouth wash, and do not believe all of those people who claim to have not brushed their teeth for over a year due to oil pulling.

I have had one person positively talk to me (face to face) about oil pulling, telling me that when he does it he sees a difference and stands behind it because he gets tarter build up between the two bottom teeth, and he has actually seen the chunk removed after oil pulling. Whoa. Okay, so it works. For some people. Not everyone. I don’t want to call myself a quitter, but as much as I wished oil pulling was for me, I just don’t think it is. And it is okay. It is like my weird obsession with adding butter to my coffee and having everyone at Starbucks stare at me when I 1. ask for a tab of Kerrygold butter and 2. when I add it to the delicious Americano I just paid for. Sure- adding fat to your diet isn’t for everyone either, but I sure as hell love it.

If you are oil pulling, good luck and more power to ya – let me know how it is working out for you.

Articles I read when I first heard about Oil Pulling:

WTF is Oil Pulling + Why am I hooked?

Good ol’ Wikipedia

Design Mom – Oil Pulling

Why I add butter to my coffee:

Bulletproof Coffee


18 Mar

With St. Patrick’s Day this past weekend, Dan and I both knew we wanted to celebrate on Saturday downtown, so we decided to give 14.3 a shot on Friday. This was before we had listened to any tips or tricks on how to tackle 14.3 which I liked because I could go about it my way. Come to find out- my way isn’t always the best way. 14.3 went like this — 8 minutes of — 10 Deadlifts (95lbs) 15 box jumps (20”), 15 Deadlifts (135lbs) 15 box jumps (20”), 20 Deadlifts (155lbs) 15 box jumps (20”), 25 Deadlifts (185lbs) 15 box jumps (20”), 30 Deadlifts (205lbs) 15 box jumps (20”), 35 Deadlifts (225lbs) 15 box jumps. I got through 8 deadlifts at 185lbs before the clock hit 8 minutes at my time was up.


My original game plan was to do box jumps, but then stop off the box (because our gym doesn’t teach bounding – so I am unfamiliar with this) and then for the first set of deadlifts to go unbroken, break up the second set into 5’s, and then do singles. Thennnnnnn Dan and I watched The Outlaw Way “14.3 Strategy & Tips” Vimeo video and decided to do the workout one more time on Monday using their tips. For my second go around I did step ups – jump offs for the box jumps and tried as hard as I could to not do singles at all – which went great until my set at 185lbs where I did singles because I was so tired and the weight felt so heavy. I ended up getting six more reps on my second try with a final rep count of 106 and a tiebreak time of 4:38. Thanks Outlaw. It helped.


Also, for the workouts, different brands are being represented when I do the workouts and this week I wore a shirt from Your Life Extraordinary (YLE). I am participating in a 90-day body composition challenge with YLE and am half way through! I have seen differences in the way my clothes are fitting and in my all-around well-being. Go check them out at, or find them on Facebook by searching LifeYLE.  A quick bio on them is right here:


“Your Life Extraordinary (YLE) provides employee wellness and retention strategies for companies that are looking for a unique user experience, personal coaching for each employee and continued enthusiasm past the first month of implementation.” YLE also “offers individual personal training sessions and nutrition coaching.”


I hope you all enjoyed 14.3! Only two more weeks of this madness!!



With Annah Borak – CoFounder of YLE


11 Mar

14.2 is in the books, and although I dropped significantly on the Leaderboard, I am very proud of my performance. The workout involved Overhead squats (OHS), and Chest to Bar Pullups (C2B). Last year for 13.5 C2B was part of a building ladder and I could only get four… and they were strict. This year, for 14.2 I completed 17 C2B in the workout and couldn’t be more excited. Over the past year I have come a long way and although some people may think 12 months is a long time – in the Crossfit world, there is ALWAYS room for improvement on EVERYTHING you do. If I focused on C2B for 12 months, yes, I would be much better and they would be a strong movement that I could do, but then other movements would lack in proficiency. I have worked hard over the past year on multiple movements and to see a 13 rep improvement on my C2B is great.

For 14.2 Muscle Pharm sent over some really awesome shirts and socks for me to wear during the workout and I would like to make a quick shout out to them – Last year Muscle Pharm won numerous awards such as: Glutamine supplement of the year, Amino supplement of the year, and recovery supplement of the year. Muscle Pharm’s “quest is to create a superior line of sports nutrition products that are safe, free of banned substances, and formulated, tested and certified under the most stringent conditions in the marketplace today.” I have tried their COMBAT Protein Powder in both Cookies ‘N Cream and Chocolate Peanut Butter and would recommend both – although I prefer the Chocolate Peanut Butter one better. If you have not tried them out, they can be found at GNC, Costco and other local retailers.



Along the lines of shout outs here are some top moments that stick out in my mind from this past weekend—

~Michelle – Getting your first C2B this weekend is great! Although I did not personally see it, hearing about it got me so excited. I see some gymnastic practice in both of our futures!

~Nicole – Going from 36 reps in your first attempt to 71 reps in your second attempt was amazinggggg! I knew you had it in you and was happy to see you get so many more reps.

~Dan & Katie– You both killed it your second time around for both 14.1 and 14.2. You are both inspirations for me because of your determination to just keep going. No matter how much it sucks you keep going and you push each other – Yelling, “3-2-1 get back on the bar.” It is a great friendship to see and good job to both of you on 14.2!

Rest up, and good luck to everyone who is competing in The Open. Onto 14.3!!!


3 Mar

Unbroken. Breathless. Repeat.

The CrossFit Games Open has begun, and 14.1 was released this past Thursday. If you are reading this, you are most likely a CrossFitter, or a family member who has already heard what The Open is and what it consists of, so I won’t go into that detail, but this was the workout that over 100,000 people worldwide had to complete by Monday March 3, 2014.

10 Minutes to complete as many reps as possible: 30 Double Unders. 15 Snatches (75lbs for men, 55lbs for women)

As many of you know, I love double unders. It is one of my favorite movements in CrossFit because they came naturally to me and so when the workout was released, I was thrilled. One of my goals was to get through all of my Double Unders unbroken and to get through 6 full rounds, which would equal 270 reps. Three minutes in, this workout leaves you breathless and doubtful that you will be able to get through seven more minutes. But most of the people I have watched have pushed through, gained composure, and have done it for a second time. Along with myself. My first go around I was 0 for 2 on my goals, and out of the past workouts I have seen, this was one workout I felt I could help my CrossFit South Denver team out on. So I knew I needed to redo the workout.

I came into the gym this morning, knew what needed to be done and at 11am, I put myself through the breathless 14.1 once more. aaaannnnnddddd I got through my Double Unders unbroken. Yes! aaaaannnnndddd I was only 1 rep shy of my goal. I got 269. I am happy with my score and am so proud of everyone at my gym. Can’t wait to see what 14.2 is and how hard people will push themselves once more.

Below are a few pics from the weekend—-