My Personal Goals

I’m really eager to get my CrossFit Certification (level 1). I think about it all the time. Mainly because I’m so excited to further my education with the sport.  After going to the War of the WODS, I realized that I want to be able to preform most (if not all) of the “movements” so I can one day demonstrate them to my wonderful CrossFit class, as a coach!

Here are some of my goals:

-I want to lose 10 more pounds (I just weighed myself and since July, I’ve lost 10 pounds. THANK THE LORD).
-I want to be able to do a strict pull-up.
-A muscle-up (I’m scared to do this).
-Handstand push-up/handstand walk (I’m excited about this one).
-I’d like to learn how to kip (this is hard for me to do since I’m left handed and my brain wants to do EVERYTHING backwards).

I want to try and get all of these down before the summer. I’m planning on getting certified and possibly shadowing a coach somewhere.



War of the WODS

I went to my first ever CrossFit competition a few weeks ago. It was so amazing! Most of the athletes knew what they were doing and killed it! We went to support our friends Danny and Mike. They did awesome . The War of the WODS inspired me to become a better athlete with CrossFit and really push my limits.

My CrossFit BFF, Sarah and I were going to compete, but we were unsure of how well we would preform. After going to the competition, we realized that we would have done AMAZING (in the beginner’s portion). We were actually very surprised on how bad some people’s form was.

Other than that, we really loved watching our friends compete. After their event, we all went out to eat and had an amazing time. I really wished we would have stayed for the finals because they had a pool event. I would have loved that. You need to be a well rounded athlete if you plan on winning the competition. I however, would have only doggy paddled if I was EVER badass enough to win HA!

Next year I am planning on competing. This was such a great experience to see everyone that loves CrossFit. I now am more addicted to CrossFit.

       photo 2photophoto 1

                            Mike                                   Female Competition                                Danny

Stay Away From Me Uncle Rhabdo

Is Rhabdo Really Crossfit’s “Dirty Little Secret”?

If you’re familiar with CrossFit, then I’m pretty sure you’re familiar with Rhabdo, or Rhabdomyolysis.  If you’re new to CrossFit, you really should educate yourself on the subject.


Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Myoglobin is harmful to the kidney and often causes kidney damage. Basically, your body poisons itself. If you are unaware you have it, or you think you are just sore from last nights workout, the result could be deadly.There is so made hater-ade on CrossFit in general, but Rhabdo seems to be the most popular subject. Yes, more cases have popped up since CrossFit, but there are thousands of athletes that don’t listen to their bodies when it’s throwing red flags all over the place. Take your time and don’t get all crazy trying to keep up with the people who have been doing this for a while.


I’m actually writing this because last Wednesday my best friend was admitted to the hospital with Rhabdo. I never in my life thought I’d see Rhabdo let alone have my best friend hospitalized for 5 days. Thank GOD she is going to be fine, but it was really scary at first.

She came and did CINDY with me on Tuesday, went home, and realized her arms were really sore. Tuesday morning she couldn’t bend her arms, she thought that this was normal and went to a YMCA and attended a crazy boot camp. The class instructor was telling her to continue with her 200 burpees and 200 push-ups. My friend is very competitive and plus it’s hard when someone is pushing you in front of so many people. You’re mind is telling you to keep going, but your body is telling you to stop. During the workout, her arms were really hurting her. After the workout, she went home relaxed and went to sleep. Wednesday morning she went about her normal routine. She came to my gym and people were crowded around her. I was shocked to see that her arms were doubled in size. All she wanted to do was stretch her arms before we did Filthy Fifty. She was in shock when I told her she needed to go to the ED, like yesterday.

My friend went to the ED right away. She was there until 12AM and had to be transported to another hospital that could give her the treatment she needed. When she was admitted, the hospital tested her creatinine kinase levels.  Her CPK levels were 16,000. Normal is 100. The myoglobin had reached her liver, but the awesome doctors caught it in time.

After days without sleep, needles pricking, and blood being taken, she headed home on Sunday. It will probably be a while before she can workout like she was. I’m just so thankful that she is going to be fine.  She had no idea what Rhabdo even was. She had played volleyball and basketball all throughout high school and it never happened to her then, so she didn’t even think twice.


Whenever you start a new workout program, whether it be CrossFit or a YMCA class, you really need to listen and pay attention to your body. Don’t forget to hydrate, hydrate, hydrate! Do your research, you can hurt yourself. It’s not a joke.


50 Shades of Filthy

After my previous post, my abs were killing me for days. I guess that was karma since I said the WOD was lame. They still are a little sore. Musta been good after all.

I’m feeling 50 Shades of Grey due to my recent experience of Filthy 50; hence the title, 50 Shades of Filthy.

We didn’t do a skills strength Wednesday because the WOD was pretty intense.

50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 50/35
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35
50 Hip Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders

Needless to say, this workout was amazing. I never thought that I was going to finish, but it didn’t take too long.  I had so much fun doing the Jumping Pull-Ups. They helped me make some time back from resting a little on the Box Jumps. My worst enemy is Double Unders. I can’t grasp the concept and they irritate the piss out of me (no pun intended). If I could do Double Unders, I wouldn’t even care if I peed my pants. I probably would pee myself out of pure joy that I got 10 in a row.

First Fifty Shades of Grey poster with Jamie Dornan

Tuesday Night’s WOD

Sorry I don’t have a cool title. This WOD didn’t deserve it (plus I couldn’t think of one).

All I have to say is that last night’s workout was LAME LAME LAME:

100 Sit-ups for time.

Even though my abs are screaming today, I like doing hard core WODs (which we have tonight).  I really enjoyed our Skills Strength workout though:

4×10 Front Squats (5 pounds more than last week, but I couldn’t remember what I did, so I just did 85 pounds)

I love front squats, back squats, air squats, you name it. My ass loves them too.  Even though I didn’t really care for the WOD, my CrossFit BFF and I did some extra stuff. One of us biked (hardcore) and the other hung on the box with our legs perpendicular to our bodies. When the person hanging couldn’t hold anymore, we switched. She and I did this for about 5-10 minutes.

Dat booty.
Dear God in Heaven. I just died.


Monday’s workout went fairly well. I struggled with my skills strength portion a lot though. I hate Monday’s for this reason: I had a day of rest, and now it’s back to work and I can’t get it together. The struggle. Our strength portion was Strict Shoulder Press, 3 @ 70%, 3 @ 80%, and 3 @ 90%. I am not that great with strict press at all. My max is 95 pounds. I did well with the 70% and 80%, but when I got to 90%, my back was over extending and it just looked plain ugly. I stopped at 2, because I was going to hurt myself.

Now to get to the WOD:


5 Pull-Ups
10 Push-Ups
15 Air Squats

I was actually pretty proud of myself last night. Usually I use a black resistant band (most resistant) when I do pull-ups, but I wanted to try a green one (less resistant) and succeeded! I’ve been doing ring rows way too much and they are becoming too easy, so I stopped sandbagging and stepped up my game. I still struggle with my push-ups, but they too are gradually getting better. I think my biceps just had enough between Friday’s work out and Saturday’s. I’m pretty sure I did a million burpees between those two days, thanks to my lovely CrossFit Trainer, Sal. Holy bicep hell.

Please don’t judge my score. I was on the struggle bus.

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Beards & Barbells


Okay, on Saturday my fellow CrossFit BFF and I went to our fellow CrossFit coach’s gym: Camel City CrossFit. It was a benefit for Kevin Ogar, who severed his spinal cord while competing in a CrossFit Competition. I really enjoyed doing what I love for an AMAZING cause.

First thing first, we warmed up by doing some calisthenics. High knees, butt kicks, bear crawls, karaoke, the whole 9. By the way, I am in LOVE with karaoke and anything pertaining to a speed ladder. I’m a boss at them. After the warm up, we began the WOD.

When I first saw what we were doing, I immediately thought that it was going to be a piece of cake. It was a team WOD and we were in teams of three. It couldn’t be that bad because we had three people. I WAS SO WRONG.  It kicked my ass.

Our WOD was called “Conga Line”. Everyone had to finish the exercise before the next team member could move on.  It consisted of:


15 Box Jumps
20 Burpess
25 Kettlebell Swings
30 Ball Slams

If you’re new to CrossFit, here’s something to help you with the abbreviations:

As a newbie I need this.. crossfit terminology