Sunday Open Gym goat work.

Warm up

Air dyne 8-10min easy

Banded lat pulls

Frankenstein walks

Pass throughs

Forearm stretch

Tricep smash


Weighted PU

20 x 3-4 reps

20 (4) 20(3) 20(3) 26(3) 30 (1) 30 (1)

Push press x 3 + push jerk


Strict Ring dips x 5

Last 2 sets find a weighted max dip

#5 x 5 reps so went to #15 x 2 but failed at #20 for 1.


3 sets

Power snatch x 1 build to a heavy #85/105/105 (wrist pain)

PVC Lat pull downs x 10-15 (with green and red band

Horizontal false grip ring to sternum pulls x 5


Sunday Open Gym

Today is my day to do what I feel, I was lacking in throughout the week. I missed a couple days due to work and my daughters hair appt, so I missed our 5 rep max power clean day. I am trying to get stronger in so many different areas it is hard to choose what to do. In December 2016 I got a power clean PR of 175 but unfortunately caught it wrong and it came done hard on my wrist and despite seeing doctors and an MRI they just offered PT. I still have issues with it, although I just tape it. I am working on getting under the bar because I have a tendency to almost do muscle clean. I also did some bar mu’s and ring transitions. Hope you enjoy this!

Warm up with 1000m row,

Shoulder opener with PVC pipe.

Scap pullups

PVC deadlifts// good morning

Air squats

Forearm stretch.



A: Power Clean: build to a heavy 5 reps

85/105/125/135/145 x4 and lastly 145x 5

B: Banded PVC lat pulldowns x 15 reps

C: Bar Muscle ups unbroken sets 3/5/3/5/3

D: GHD’s x 5-10 (10 without weight, 5 with #10)

2: 3 working

A: Back squats: build to a heavy 10 rep

Bar, 85,115,135,155,165

B: False grip self supported ring mu transitions.

C: 2 clean pulls plus 1 power clean


Friday night garage lights

I have been so busy with work this week I haven’t worked out in a couple days so I put together a few skills to work on. I have so much to work on but tonight was the following skills

4 sets

Strict HSPU to a ab mat, hands closer together than usual. Sets of 5-8

Good mornings x 10

Weight Pull-ups x 3

Shoulder PT exercises

After last round I did a ladder of weighted pull-ups

#20 4×1

#15 3 x 2

#10 3 x 3

Then I did a couple conditioning pieces to follow:

12 min amrap

8 burpee DB weighted set overs #25’s

12 bent over rows #70

16 KB snatches#35

20 sit-ups

Rest 3 min

4 rounds

AD 15 Cals

Unbroken TTB x 10

DL x 10 @#155

16 min EMOM

Hey🙌🏻, I know I️t has been a while since I posted, things get a little hectic when my daughter starts school while me and my husband work full time and coach crossfit😴. This morning I did a hard EMOM. This was the gyms WOD today and I made I️t a little more challenging to meet my goals.

Emom x 16 min

Min 1: 6 Thrusters @ #95 (1st 2 rounds I did 10 @#85)

Min 2: 10 TTB

Min 3: 6 Strict HSPU ( I did these to a slight deficit)

Min 4: 10 Hang cleans @ 95

Here is a video

8/27/17 Workout


3 sets of the following:

Strict banded CTB pull-ups x 5 with slow on the negative.

SA KB press x 10#35

Then the following conditioning

With 1 min of work/ 15 sec of rest for 10 rounds

With a #20 lb weight vest:

5 burpees

4 push-ups

3 Jump squats

2 pull-ups

1 slam ball

Rest 1 min

Then 10 rounds 1 min on/15 sec rest

No vest

5 burpees

4 wall balls #14

3 cals on AD

2 KB swings #53

1 slam ball

8/10/17 workout

So my bicep tendon and knee are both aching today. I did front squats @crossfit Mechanix on Tuesday for #155 for 4 reps. A friend videoed it and I realized I need a lot more work on the left quad strength.

Here is a link to my front squat:

Today I decided to do some glutes and hamstring work and a little cardio😊

3 sets of the following:

Paused Ring Dips x 2 : first time doing these paused and with bicep issues I kept
It to 2 reps a round. I could do a few more.

Kang Squats x 8-10 reps.

Weight Glute Bridges x 10

Barbell Hip Thrusters x 10


15 min AMRAP

AD x 15 cals
Weighted V-ups x 10 #10
KB alternating reverse lunges x 20 #35
SA KB push press ( left arm) x 10

Saturday session 8/5/17

So the last 4 weeks, me and a couple girls in my gym have been doing an online rowing competition (royalty rowing) for fun….Well the last workout this past Sunday was pretty brutal mentally on me and apparently physical too. A couple days ago, my right bicep tendon started aching bad. So here again goes the joys of being a masters athlete. I truly wish I could master (no pun intended) preventing injury but I feel that my mind thinks I feel great some days when I actually need to rest! How many of you have this problem? Tell me I am not alone out there lol. So it looks like I will be avoiding making it worse for at least a couple weeks. So here is today workout. Hope you enjoy!



Strict TTB x 5
Good Mornings x 10 #55-60
SA KB Press ( left only) x 10 #35


10min AMRAP


KB snatch ( left arm only)
Burpees Box Jumps
Push ups (more weight on left side)

Rest 3 min

10min AMRAP

Bulgarian Split Squat w/#35 x 5 each leg
AD x 15cal
V-up x 10
Single Leg Deadlift #44 x 10 alternating

Rest 3 min

10min AMRAP

Goblet Squats x 10
Ring Dips x 4
30sec AD sprints @90%max effort
Sit-ups x 10