Tuesday, December 22, 2009

I get why Golden doesn't come workout anymore

He is sick of constantly getting the beat down from a girl. Little did he know I was going to be in Kyle's class tonight. And guess what happend?

Joc-4:04 (scaled up)
Golden-4:06 (regular rx)

As Daniel would say, booooyaaaaa!

Sunday, December 20, 2009


New PR on my C&J. 87 Baby! That's 191 lbs. 200, here I come. And more importantly, Tamara here I come!

Tuesday, December 15, 2009

Holiday Party 2009

CrossFit West Owners and Trainers Sam, Cliff, Jocelyn, Kyle, Jason. I love us.

Wednesday, December 9, 2009


Well, only in my blog duties. Slacking in my training and daily activities- I have not. In fact lots and lots has been going on hence my lack of posting. Jeese, where to start? Well, let's start with the CrossFit Football Cert this weekend.

First, Go Bears! The CF Football Cert, run by Cal Bear Alum John Wellbourn, was a blast. It far exceeded my expectations. John, Raphael Ruiz, and Max Mormont really know their stuff and without a doubt everyone got their moneys worth. My favorite was the agility and change of direction drills as well as the many different dynamic warm ups that Raphael put us through. These are things that are incredibly important in any functional or athletic training and yet get neglected all too often in CrossFit. Not to metion, when you get a chance to compete head to head with people it's like being a kid again. You get that healthy dose of competition while pushing yourself to dig out the super athlete in you. I love it. My hat's off the the CF Football Crew.

Today Catalyst Day!

Back Squat
71% 10x3
77.5 x10x3


5 Rounds
5 Double Unders

Me- 1:57

Sunday-CF Football Day 2
3 cone short shuttles
L Drills
Long Shuttles
- lots of them!

2 Rounds-2 min each station

Manual hip resistance (30 sec ea side)
Short shuttle sprint races
P. Clean and Jerk (95)

Saturday-CF Football Day 1
3-6-9 Deadlift/Pull Up
1-2-3 Resisted Sprint
(the sprints are performed between Deadlift and Pull Ups each round)



to 60Kg

Sorry to report Leah, I did not make the 69kg lift. But I will before the month and year is over!

P. Jerk
(reminder: all strength is in kilos)
50m Broad Jump

Me: 24 jumps

Then take that number and do the the following for time:

24 Push Ups
24 Thrusters (95)
24 Wall Balls (14)


That was hard after everything else. I could barely string 3 thrusters together at a time. Ouch. Good stuff though.

Thursday, December 3, 2009

Rest, Snatch, Football!

Steve Willis, Matt Swift, Kyle, Me, and John Wellbourn (of CF Football)

Resting up today for some heavy snatches tomorrow and the CF Football Cert this weekend in Oakland! I've been waiting for this one for a while and we''ve got a whole crew on board ready to rock and roll. It's going to be great. As John Wellbourn said, were going to "get our money's worth" at this one. I think I'm actually most excited for the workouts- although I can't wait to learn more about Football's programming as well as learn some new agility and change of direction stuff.

Alright snatchy snatch... 69, let's do it!

Wednesday, December 2, 2009

Days 2 & 3

Wednesday @ Catalyst

F.Squat + Jerk


300m Row
20 Sandbag P.Cleans (40)
10 Sandbag Half Moons (18)
300m Row
10 Half Moons
20 PC
300m Row


*Next time Tamara!

Oops- forgot to do my DB weighted Sit Ups. My Bad Team.


(60x1, 64x1, 68x1)x2

P.Press (70%) 49x3x3

8 OH Squat (95)
8 Box Jumps (24)
8 Ball Slams (25)

Me-5 rounds

4x8 K2E

Explanation- From now on I will be posting all strength training weights in Kilos. I figure it's more important for my coach to know what the hell is going on than anyone else. Metcons will reflect pounds since it's usually pretty standard.

2.2 1lbs = 1 kilo