Tag Archives: ohs


5 Jun

I feel like tooting my own horn today. I mean- when you’ve got something to gloat about, even though we have been taught not to flaunt it, or to be polite and not make others jealous, sometimes you just need some pick me ups and decided to gloat, talk about yourself, and really just boost your own self esteem. Try it sometime. But…. not all the time, people may get annoyed with you.

Anyways. What all started this is that a girl who was new to CrossFit recently asked me how long it takes to see results. My response to her was that you will see some pretty dramatic results right away, but looking back, over time I have seen the biggest results. I explained to her that before CrossFit I couldn’t do 1 pull up, and now I can say I have completed “Murph” which has 100 pull ups in the workout, or do 17 unbroken kipping pull ups, or 9 strict pull ups in a row. Pretty cool right?

Along those lines, I just pulled up a sheet I had created to track my progress from when I first started CrossFit and my lifts have gotten so much better and I have gotten SO much stronger. Check these numbers out:


1 Rep Maxes Then & Now

Back Squat:

Feb. 2013: 135LBS

June 2014: 175LBS


Clean & Jerk:

June 2013: 100LBS

June 2014: 135LBS



January 2013: 130LBS

May 2014: 245LBS


Front Squat:

May 2013: 125LBS

May 2014: 160LBS


Overhead Squat:

August 2013: 105LBS

April 2014: 130LBS


Push Press:

April 2013: 75LBS

May 2014: 135LBS



January 2013: 75LBS

May 2014: 105LBS




Now go get strong. It’s sexy. I promise.





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!!!