What’s up y’all? Happy Friday (or maybe Saturday for you by now). I’m doing a CrossFit competition this weekend with my friend Jackie. We had our first WOD tonight. It was reeealllll crazy – lots of cardio. I have a love/hate relationship with the assault bike. I love it. But I hate it. So this was interesting… while I was on the assault bike, that TERRIBLE, overplayed summer song by The Weekend came on (“Can’t Feel My Face”) and it brought back terrible memories from when I did a Krispy Kreme Doughnut Eating Contest over the summer. That dumb song played while I shoved doughnuts down my face and almost made me throw up. I only did it because I’m competitive. I don’t even really like doughnuts. Anyway, the song triggered something in me, and I immediately thought of shoving doughnuts down my face, and I almost just threw up right there on the assault bike in front of all kinds of people. That would have been cute. Anyway, Jackie and I won the workout, and we compete again tomorrow. So much fun.
Man, I love competing. I mean, I may do like 4 competitions (at most) a year, but when I do them, they are so much fun. You get to hang out and meet cool people and watch people give their best. I always get really nervous, which is a great feeling to have every now and then – especially when I compete with a teammate. I’ll quit on myself way before I’ll quit on someone else, so I try to push myself really hard.

Speaking of competing, we’re getting ready for the OPEN. It was just announced in the middle of last night that we have 94 FREAKIN’ PEOPLE signed up for our In House Competition of the OPEN at CFEC. We’ll be split up in to 6 teams. I think this number may even go up a little because usually what happens is, people who forgot to sign up see all the hype, and then they feel lame and left out, so they beg to be put on a team… so maybe we’ll even hit 100, who knows?!? The important thing is that I am on the Geoducks, pronounced: “Goey Ducks” Here’s a snapshot of my teammates, and I couldn’t be any happier. I believe in all of you, Geoducks.


We are in fact not ducks. I was bummed about this because my arm flappin’ won’t work as our team dance. Geoducks are clams – sometimes known as the King Clam or the Elephant Trunk Clam. It’s one of the longest living organisms, and it’s the mascot of some school in Washington. Their fight song goes like this: “….Squirt it out, Swivel all about, let it all hang out” Here’s what we’re working with so far.


Speaking of the Open, we did some more prepping this week. I am just loving these workouts. Below is what we did, along with some extra stuff I did. To access all our athlete, fitness, and wellness workouts, you can go here:

Saturday: “Just the 3 of us” – By Allison Thomason
With a partner and a med ball
60 Sledgehammer Strikes – 30 each
3 Hill Runs
60 Calorie Row – 30 each
3 Hill Runs
60 MB Abmat SU tosses – 30 each
3 Hill Runs
60 MB Box Stepovers – 30 each
3 Hill Runs
60 Calorie Assault – 30 each
3 Hill Runs
60 Sledgehammer Strikes – 30 each
3 Hill Runs

I was partnered up for this workout with my friend Kelly, and my new friend Cat. She’s been doing CrossFit for about 3 weeks now, and is hooked. We just added more reps, and basically just moved for 30 minutes. 

I then did a 24 min EMOM to work on those deficit handstand pushups and dips:

6 Rounds:

min1: 7 HSPU with 45# plate deficit (by round 6, I could only get 5)

min2: 10 1 arm 50 lb dumbbell snatches (5 each arm)

min3: 50 double unders

min4: 8 dips (attempt from muscle up rings)


Sunday: went for a cold 4 mile walk with my friend Cindy. 


Monday: Athlete: Conditioning
10 min AMRAP
60 Bar Facing OTB Burpees
30 OHS 120/90
10 Muscle Ups

I had 4 minutes to get some muscle ups, and I could only get 3. I basically forget how to do them when I’m tired, at the end of a workout. Help me. 


EMOM x 5
1 Snatch Balance – out of the rack, climbing

EMOM x 5
1 Hang Squat Snatch – climbing

EMOM x 5
1 Squat Snatch – climbing

I climbed to 130 lb. 



EMOM x 16 – 8 sets
Odd: 5-8 Unbroken “Open Standard” Handstand Pushups- pick a number and stick with it
Even: 50 Double Unders

I went with 8 unbroken each round. It’s great to see that improvement in HSPU from last year. I hope we have to do a bunch of them in the Open. 

Then: Conditioning
Row for Calories
Power Clean 135/95
Push Press 135/95

This was a quick burner. Colin and I were neck and neck the whole time, which made me NOT put the bar down in the set of 9’s. I got 8:14.

Later, I did a quick 15 min EMOM before KidFit to incorporate some lunges. I’m trying to do weighted lunges every week, (whether they are programmed or not) to make my butt look better. Right now I have no butt. Maybe this will help.

5 Rounds

Min 1:Run 200 meters

Min2: 14 Front Rack Lunges (7 each side) at 115 lb.

Min 3: 5 Unbroken Bar Muscle Ups


Wednesday: Conditioning
150 Russian Kettlebell Swings 70/53 (kettlebell to eye level)
10 GHDSU – every time you stop to rest

I wanted to get in 100 GHD’s, so I just did 10 rounds of 15 RKBS, 10 GHDs.


400m Run
25 Slamballs 30/20
300m Run
20 Slamballs 30/20
200m Run
15 Slamballs 30/20
100m Run
10 Slamballs 30/20

I usually forget to record my time on Wednesdays…whoops.

In more exciting news, here is a video of my friend Kelly almost getting a muscle up Wednesday. She’s so close. If she can just lean back a little more and pull a little bit lower, she’s there. 

We were trying to practice spotting people in muscle ups. I promise I barely touched her. 


Thursday: My friends did this workout, but I didn’t because of a competition the next day. I push myself too hard on deadlifts, and sometimes have terrible form when they get heavy, so I felt like it was best for me to lay off of this one. If it’s not in the Open this year, I want to redo it soon:

8 min AMRAP
10 Deads 135/95
15 Box Jumps 24/20
15 Deads 185/135
15 Box Jumps 24/20
20 Deads 225/155
15 Box Jumps
25 Deads 275/185
15 Box Jumps
30 Deads 315/205
15 Box Jumps 24/20
35 Deads 365/225
15 Box Jumps 24/20

I did do this however, and it was A LOT of pushups. My coach wanted to make sure that everyone did good pushups. So, just so you know, these weren’t sh*tty pushups. These were 150 good pushups – elbows NOT flared out, chest to deck, you name it, so they were hard.

Push ups x 2
Calorie Assault

I finished in 14:51

I then went over the Unloaded (bootcamp) workout for that night.

3 rounds: 20 good mornings + 10 burpee bicep curls, followed by 3 rounds: 20 side skaters and 100 meter run, followed by 3 rounds: 20 Bulgarian split squats (10 each leg) and 10 ring pushups. Add a max effort deadbug hold in there between sets.


Friday: ahhhh, I wanted to do this workout so bad. My friends did Frantasy Land (an old CF Games Workout) for the Friday Triple Shot:
“Frantasy Land”
Thrusters 95/65
Pull ups

Thrusters 115/75
CTB Pull ups

Bar Muscle ups

I didn’t do it, but I took a video of them afterwards:


Also, here is a pic of some of them taking a break in the middle of the second part. I apologize for the blurriness:


Here is the workout Jackie and I did for the first night of BeastMode Games:


That’ll get ya. Alright, sorry for all the chaos of this post. There’s a lot going on. Happy weekend! Go do something outside with all your friends 🙂