People ask me from time to time what I do to workout besides CrossFit. Yep. CrossFit. That’s pretty much it. I’m not very creative, so I’m glad I have a coach that comes up with all of the workouts I get to do Monday – Saturday. And they’re good workouts too. You wouldn’t think programming workouts would be that hard, but I’ve learned that a lot goes into it if you want to be a good coach. You have to plan ahead and think really hard. Me, I just show up, do the workout, and I don’t have to think a lot. So, shoutout to all the coaches out there that program workouts day in and day out.
Anyway, back to extra stuff I do and what I’m learning… sure, I go for maybe one slow pace jog or even a walk about once or twice a week, but I’m not necessarily doing it to get more fit. It’s more of a jam session and/or therapy. I wanted to have a place to show what our gym does weekly. You can actually access it all here. So, in the future, I may or may not (we’ll see) post workouts and the little bit of extra stuff I’m doing. I dunno how I feel about it yet. Some people have asked if I’m going to post pics or videos of workouts (probably so they can laugh at them) but I dunno how I feel about that either. Do you just go up to your coach and ask them to take a picture of you doing your workout? Is that weird? But I didn’t want to deprive anyone, so for this week, I figured I’d post a picture of some of us at the gym this morning – after the workout, by the looks of it. Obviously I don’t know how to flex, but I do want to draw attention to my shirt. It’s my most favorite shirt that I’ve ever owned. It says “Virginia is For Lovers,” and it’s yellow. I bought it online because I never could find one in Virginia. Virginia is a great place, and apparently it’s all about lovers, which I’m ok with. Way to set an example, Virginia.


So, I’m learning a little about over training. Honestly, I battle with the tension between over training and wanting to workout multiple times a day to get better. I’m learning right now that for me(maybe, or maybe not you too),one workout a day  – with sometimes adding in a little bit of extra time to work on skills or strength- is enough for me. This, along with trying to eat fresh, good foods, while balancing my macros in the right proportions, has made me feel my best over the past 4 weeks. I’m learning to workout smarter, which has led to me to be able to actually work harder and have more productive workouts.

See, a couple of months ago, you would have found me in the gym doing LONG, endurance workouts, maybe even multiple times a day. Some of this was to clear my mind and decompress after work, but it was also somewhat driven from a fear of getting fat. I’ll get more into that in future posts. But I’m learning that for me, over training will hurt me in the long run. That doesn’t mean that I can’t be in the gym working on things that I suck at or random skill work. But it does mean that doing my coach’s programing + a long Hero WOD almost everyday + going for a run, will ultimately lead to my body performing like crap in the long run. Now, when I workout, I feel great 90% of the time(who feels great 100% anyway?). Now, I’m able to give my best, but in the past, when I used to do alllllllll those long workouts, I would feel tired.

So, all of this brings me to our Retest Week that we did this past week at CFEC. Back in the beginning of December, we had some strength and conditioning tests Monday – Friday. Well, we went through the same workouts this past week to check our progress over the past cycle of programing we’ve been going through. Besides some minor(actually pretty bad) technique flaws I have, I did WAY better this week than I did 6 weeks ago.

**Disclaimer: All of these workouts are scalable. CFEC also has a Fitness track too. I do the Competitor workouts most of the time, but every now and then, I’ll do one of the Fitness workouts. You pretty much get to chose your own adventure. That way, anyone can do them. See, look. Fitness for everyone.


Saturday: Dan and I enjoyed the snow for a little while, but somehow we found ourselves at the gym. My coach opened it up for Open Gym. I did a 30 minute workout I came up with to just stay moving and get warm. It ended up being pretty challenging.

5 exercises (every minute, on the minute, I switched exercises – 6 rounds):

-20/18 calorie row

-18 wallballs (20/14)

-10 alternating dumbbell snatches (70/50)

-5 bar muscle ups (try to go unbroken)

-12 burpees


Sunday: I went for a 4 -ish mile slow jog and then a walk in the sunshine (or dreariness) with my friend Cindy. I also ate Mexican food after church, if that counts.



  • 18 minutes to find a 3 RM Front Squat – out of the rack
    • I finished at 210 lb (15 lb PR from December)


  • Conditioning Test
    For Time:
    60 Calorie Row
    60 Wall Balls 20/14 @ 10’/9′

    • I finished in 4:56 (I didn’t beat Nick or Colin, but I like to think that I contributed to them not dropping the wallball in their workout).
    • I think this is better than December, but I lost where I recorded it then. Whoops.


  • Every Minute for 10 Min
    1 Squat Clean @ 80-90% of 3RM Front Squat

    • I did 10 at 170 lb.

I came in before Bootcamp on Monday to slowly go over the workout for that night. It was a good dumbbell workout, consisting of renegade rows, dumbbell UFC squats, dumbbell jumping jacks, lunges, parallette dips,  dumbbell presses,  assault bike, dumbbell step ups, dumbbell bicep curls, dumbbell step ups on a box, followed by some ab work. 



  • Strength Test: 15 minutes to establish a 1RM Split Jerk – off boxes or the rack
    • I stopped at 160 lb. I was scared. I have the worst time with those.


  • Conditioning: 8 min As Many Reps As Possible of 10 Deadlift (155/105) and 10 Shoulder to Overhead 155/105 (Yikes. You should try this one).
    • I got 150 reps. The weight hurts on this one sooner in the workout than you would think.

Then: I tried some rowing workout from this girl I found on instagram. Her name is iluvmyquads. If you want some fun, challenging workouts, go check her out. I rowed a little and did pikes off the rower and donkey kicks off the rower, but then I realized I wasn’t feelin’ it, and I looked like a dweeb, so after about 10 minutes, I didn’t push through. I stopped. And I felt great about it.

Then: (came back in later before KidFit for this):

  • Interval:
    10 sets(supposed to be every minute on the minute, but I didn’t use the clock)
    Min 1: 5 Strict Press – choose own weight (I did 75 lb)
    Min 2: 10 GHDSU’s (GHD situps)



  • Interval Test (Every Minute for 10 Minutes, 5 rounds
    Min 1: Max Effort Calorie Assault Bike
    Min 2: Rest -Basically, go as hard as you can on the assault bike for 1 minute. Then, rest exactly 1 minute before going again. Do this for 5 Rounds, and score total number of calories you get. Rest the bike each time. 

    • I got 102 calories and almost died. (3 calories better than December)


  • Play Nutmeg with friends for 1 hour – These were the best games of Nutmeg that we’ve had in awhile
  • My friend, Jennifer graciously did some dry needling work on me and showed me some new ways to get in some mobility. I’m going to count that as a workout.
  • I came in before bootcamp to go over part of the workout: It was:

7 min AMRAP (as many reps as possible): 14 wallball situps, 12 vups, 10 bench hop overs.

*You should try this. You can even use a small coffee table or chair to hop over. Don’t be fooled by the 7 minutes. You’ll feel it the next day.



  • Olympic Test: 18 minutes to go as heavy as possible with the following complex:
    1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

    • I did this one twice because it’s a weakness for me. I got up to 115#. Dang High Hang Snatch. 


  •  Conditioning Test: For Time
    C2B Pull ups. 100 meter Run after each set.

    • I finished in 5:16…With my lungs burning and dreaming of hot sunshine to run in.


  • Strength: 3×5 Back Squat @ 100% of your 3RM Front Squat
    • I did it at 210 lb.
    • Then I took some weight off and did 2×25 Back Squat at 125 lb. Felt great.


Friday: One of those Famous Friday Triple Shots My Coach Programs…I 70% love/30% hate Fridays because of these.

C: With a Running Clock

30 Clean and Jerk 135/95

*I finished at 1:43. I tried my hardest to not drop the bar, and I finished by doing 30 unbroken. (24 second PR from December)

100 Burpees

* I finished at 5:16 (22 second PR from December)

“Some kind of Annie”
Double Unders

*I finished at 8:48 and I was hurting, but I gave it my best(Pretty sure this was better from December, but I can’t remember because it didn’t get recorded. Whoops).

Yeah, hope this wasn’t too boring. Next week will be different. But I leave you with some more pictures of me working out hard this past week. 


Later gators.