From Whence You Came

Hi there.

I’ve been out of blogging action again, for all the same reasons I’ve stated before: writer’s block, being too busy living, spending most of my time processing aloud with my colleagues and friends and significant other instead of in my head and onto the blog.


What better activity for yet another sick day than to finally get back to writing? Armed with Kleenex, some tea, and a warm blanket, I’m dazed enough to share thoughts with the world wide web.

First of all, yes, I am upset that my Seattle Seahawks lost by way of a heartbreaking late-game interception thrown by little Russell Wilson, when the obvious choice to us fans was to hand the ball off to Beast Mode and pound the stupid thing into the end zone. But understanding our time-outs, the time left on the clock, the strategy, the downs, and the fact that it’s a team sport where the guys trust each other to make the plays make the situation sting a little bit less. They tried, and unfortunately for them (and for us) it didn’t work, and hindsight is 20/20.

Anyway. Proud of them for making it to where they did when, really, the talk went from “They won’t make playoffs” to “They won’t make the Super Bowl” to “Oh my, they could really win it back-to-back.” The team didn’t come away with that one last trophy, but, my oh my, they did so much this year. My fondness for American football has been growing exponentially since the mid-2000s, and I’m lamenting the time that exists between now and the start of the new season.

Anyway. That’s all I’ll say on the subject for now, except for I believe I would make an amazing defensive player in an alternate timeline where it’s largely acceptable for young women to play football.


It’s been a wild fitness ride, you know?

Two years ago, 65# hang power cleans killed me in a workout. Several months later, I struggled through 95# clean-and-jerks. I could barely overhead squat 45#. I couldn’t do a single pull-up. And all I wanted was to stop feeling like dying on every warm-up run.

Every time I start doubting my progress, I comb through my old training journals. I’ve passed the “beginner’s gains” nowadays and am making PRs of 5, 10 pounds here and there, so it’s good to remind myself of the overall journey.

I started my fitness journey at around 137lbs., with a lifetime bench press max of 65#, arms that looked nice but felt useless, and the mentality that I was never and would never be an athlete.

Now 2015 is here, I’m roughly 130lbs. but packing more muscle than ever before, working towards being able to bench press my own body weight*, and pondering how to design my training more deliberately because I keep feeling the need to compete. I also keep Googling powerlifting competitions and thinking that I should build all three pillars of the powerlifting trio, since 2+ years of training has led me to discover that my strengths seemingly lie in those lifts. Also, I can do multiple dead-hang pull-ups; it’s so awesome to finally have those, after nearly three full decades on Earth.

Running is still not a strength of mine, but it’s better than it used to be. I’ve run several 5k races because I’m a glutton for pain under 30 minutes, and that’s pretty good for my plodding pace. I would love to increase my speed on the short distances (400m and under), as well as hit a 7:00 mile, but I also have faulty mechanics in my foot and ankles, which means shin splits and knee pain come into play if I run and jump rope too many days out of the week. I suppose one 2015 goal is to work on remedying that situation.

I’ve set quite a few goals for myself in 2015, and many of them boil down to strengthening my foundations: strengthening basic gymnastics moves, increasing my work capacity in things like pull-ups and push-ups, increasing my power-lifting numbers (particularly the back squat), fixing my technique and form in my Olympic lifts, maintaining and improving flexibility/mobility, and overall increasing endurance and speed.

It’s a lot to work on.

The numbers may not be stacking up as quickly now, but the challenge still entices me. The continual self-improvement still brings me in, day after day. And the team keeps me there, grounding me, cheering me on, and helping me to simultaneously work hard and never take myself too seriously.

I’m thankful that 2012 Ardith decided to make a change; I’m happy that 2015 Ardith continues to prove herself wrong.

That said, some days, I just need to rest up and heal, and I’m hopeful that self-care will hold off any more illnesses for the remainder of the winter. Sniff sniff.

*I hit 120lbs. on my bench press on Saturday while coming down with a cold. Unfortunately, the light working out did not “sweat it out,” and I have since become a human snot factory. It’s lovely.

Why I Do CrossFit

That is such a cop-out title. People love the “Why CrossFit is Dangerous,” “Why CrossFit Isn’t For Me,” “Why CrossFit is the Best Thing You’re Missing,” etc. Even so, I want to consider and share why I continue to participate in this form of fitness and recreation, and why this is the only other athletic thing I’ve stuck with besides cheer and dance–and why it’s the only athletic thing that I feel like I’ve grown in and continue to progress in as I approach my two-year anniversary.

The Workouts
I remember my first workout clearly. I got left behind on the warm-up lap after a very nice girl chatted with me for a bit and then picked up her pace to match the rest of the group. I learned how to clean and jerk from a very hands-on coach. I was the last person done with the lightest weight possible. And I was thrashed for several days following. But I logged on to Facebook and left a very telling status update that night which basically told my circle of friends, “Okay, I finally understand this CrossFit thing.”

After one session, I realized that it was a form of fitness which provided the opportunity for people to push their boundaries, not in terms of physical limits, but in overcoming mental hurdles. Weightlifting, for example, is something I was mildly interested in, but societal norms in rec centers and other gyms is that girls, ladies, and women don’t use the weight room. It was always intimidating, uncomfortable, and a sure-fire way to look like the novice I was. But CrossFit basically says, “To Hell with that.” Women learn the same lifts, the same moves, and the only difference is that sometimes our prescribed weights are lighter. There is nothing that says we can’t aim for the males’ prescribed weights, and depending on the workout and people’s fitness levels, sometimes I lift heavier than the guys. And there is no shame in any of that for anyone.

Essentially, the workouts continue to be challenging as a person progresses. The seemingly endless ability to scale and modify–whether that means “down” or “up”–means that it truly “never gets easier, you just get better.”

The Third Space
Typically, people have their home space and their workspace. In my line of work and in the spirit of balance, we often talk of establishing the “third space,” that place that exists outside of home and work. My third space in recent years always tended to be a coffeeshop or a bar, somewhere where I spent time reading and writing, for the most part. After graduate school, I didn’t need that function as much (for better or for worse), and I floundered a bit in trying to establish a different sort of third space.

What my gym has provided me is a third space for recreation, the ability to shed the weight of the day (ironically, usually by throwing literal weight on me) and a place to rejuvenate. For some folks, that place isn’t and never will be a gym or a fitness center, and that is perfectly fine. Trust me when I say that I’m surprised the gym became my third space. For a long time, I was the girl who made every excuse to avoid going to the gym; I still do that–except I establish good, solid reasons to keep myself out so I can get a rest day in (over-training is bad for you, people!). My third space is a place to reconnect with myself, where for a small amount of time, I can disconnect from technology and the tasks at work and focus on self-improvement. It’s also, luckily, a place where I can interact with other people and feed my social life.

The People
And that brings me to the people of CrossFit. My athletic background was, in my mind, fairly minimal. I spent 12 or so years dancing and 4 years cheering between high school and college. I dabbled in other team sports, but mostly harbored a distaste for the years I attempted soccer, basketball, and softball. I enjoyed being around other people, even though I didn’t have a ton of incredibly close friendships from dance and cheer, which is no one’s fault; to me, it seems like I just didn’t quite fit in the same way most of the other ladies and men did. (On a related note, I fit in quite well with my band people, but that was outside the fitness spectrum by a long-shot, at least in my experience.) However, I still loved the team dynamic, understanding how each individual’s strengths played into a bigger picture while we were each able to hone our skill sets and work on weaknesses.

After college, the opportunity to participate in team-based fitness seemingly disappeared. I think I’ve mentioned numerous times that I tried running, I tried yoga, I tried group fitness classes, but each time, I lost interest and quit going (even after buying memberships for some of these things!). Nothing grabbed my interest enough to make me commit. Looking back on it, part of that reason was there weren’t other people to hold me accountable. Sure, there were regulars in my classes, but the environments weren’t conducive to socializing and getting to know other people.

But then there came CrossFit. Technically, CrossFit classes are group fitness classes; there are scheduled times and a coach, and you’d think it would have been the same situation as with Zumba or spin or cardio kick-boxing. For some reason, though, a team develops and emerges, and in my case, I was able to integrate into a team, which then led to my accountability to others kicking in, which then led to returning over and over to the gym, which then led to a greater want to develop individually and contribute back to the overall skill set my gym showcased.

That sounds fairly convoluted, I think, and there are a lot of psychological and social processes at work there, but what it comes down to is, there are a lot of good people that I met, and that mindset that we are all in this journey together is prevalent in the community. (“Community?” Yeah, there’s definitely a community around this form of fitness.) There are more and more fitness communities springing up, too (based on my social media), and there is a ton of potential in those teams and communities to shift the habits of other adults towards health and fitness.

Oh, and also–they’re fun!

Some of the SEAtown CrossFit crew during float day on the Yakima River near Ellensburg

Some of the SEAtown CrossFit crew during float day on the Yakima River near Ellensburg

In a nutshell–it’s a healthy combination of fitness, self-improvement, relationship-building, and fun. We push and challenge each other to try new things. We teach each other. We laugh. We encourage. A personal fitness journey moves to “we,” and the secret to what I need to be happy and healthy is no longer a secret.


In Retrospect: The 2014 CrossFit Open

In the beginning, there was a girl who just didn’t want to feel lazy and squishy anymore.

Then, I signed up for CrossFit, made some gains, and played along in last year’s Open.

This year, I officially signed up for the Open. It was my first year signed up, and in the month leading up to the Open, I was able to Rx most of 2013’s WODs. Chest-to-bar pull-ups were still an issue for me*, but I at least had my chin-to-bar pull-ups; in March 2013, I could barely get any bend in my arms on the pull-up bar. I didn’t sign up expecting to be a competitor, but I signed up ready to challenge myself.


Of course, my luck was such that the opening WOD started (started!!) with double-unders. I’ve already complained about that, though, and 14.1 will go down as “not my best performance ever.”

14.2 consisted of overhead squats and chest-to-bar pull-ups, with a scheme that gave the strongest athletes the chance to add more reps.

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

and so on, following the “+2” pattern until the rounds could not be completed.

Going into 14.2, I expected completely to finish the first 10 overhead squats (at 65lbs. for women). Before the workout started, a teammate suggested I change my pull-up grip to a chin-up grip just for the WOD. I didn’t have a lot of time to practice, so I essentially went in cold. Because of the chin-up grip, I was able to work through 10 chest-to-bar pull-ups–and because the grip was so foreign to me, I couldn’t quite kip them, and I ended up doing most of the pull-ups strict. I got through a total of 28 reps before my time was up. It wasn’t an impressive showing, but getting my first in-WOD chest-to-bars–regardless of the grip and execution–was a big accomplishment.

After the first two WODs, I hoped desperately for heavy deadlifts. I got my wish, as 14.3 was a deadlift/box jump combination.

In 8 minutes, the challenge was to work through as much of the following as possible:
deadlifts, 10 reps
15 box jumps, 20-inch
deadlifts, 15 reps
15 box jumps, 20-inch
deadlifts, 20 reps
15 box jumps, 20-inch
deadlifts, 25 reps
15 box jumps, 20-inch
deadlifts, 30 reps
15 box jumps, 20-inch
deadlifts, 35 reps
15 box jumps, 20-inch

I completed 102 reps, culminating with 12 pulls at 185lbs. It was a fantastically challenging WOD for me, and it was a workout that needed to be approached with caution no matter who you were. Deadlifts, if done incorrectly, can be devastating to the back. However, I was trained under very watchful eyes, and I silently repeat the cues taught to me each time I set up.

14.4 was a beast, with 14 minutes to work through:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Surprisingly, I finished the row in just under four minutes, then immediately tanked on the toes-to-bar. Toes-to-bar as prescribed are difficult for me at this point in time, although I’ve consistently made progress since last year’s Open, when I hit my first few. 14.4 saw me complete the most toes-to-bar I ever have within a WOD, 33 toes-to-bar. Again, not an incredibly impressive number, but a number with which I could be happy.

The last WOD was the first “for time” even in the Open, even though these types of WODs are common in programming and practice. The entire CrossFit world had called the sinister duo of thrusters and burpees, and the format in which it came was grueling.

Thrusters (65lbs. for ladies)
Bar-facing burpees

Lucky me, I got sick right before 14.5 was announced; I was sick on a Tuesday and Wednesday, and the WOD announced on a Thursday evening. I pushed my attempt at 14.5 until that Sunday. I was still congested and low on energy, but I wanted to complete the workout and wrap up the Open. That Sunday morning, I warmed up, watched several other athletes work through 14.5, and then I took it on with one of our coaches as my judge, with an almost-empty gym as my setting.

I ended up finishing the workout in under 20 minutes, finishing at 19 minutes and 38 seconds. That time ended up being faster than the worldwide women’s average and only four seconds slower than the worldwide men’s average. After being sick and somewhat mentally beat-down by three of the previous WODs, I was very happy with that final score.

This year’s Open reaffirmed the goals I set earlier on. My biggest limiting factors at this moment are my shoulder strength and double-unders; this I know, and this I will continue to tackle. In the past year, I’ve dialed my nutrition in a bit more, although it isn’t incredibly strict and definitely not exact science. I’m utilizing lifting class and open gym times to work on select skills, which has helped me continually come back to my weaknesses, even if it’s just for a relatively short amount of time that I dedicate to a specific skill. It’s helped quite a bit, as seen by the fact that I can perform several unassisted ring dips now, whereas at the beginning of the year, I could do exactly zero.

I have a long way to where I want to be, and I can say that about many things in my current life. I am impatient, but I’m learning to savor little milestones more and more, because those tiny moments keep building to drastically change the landscape.


* And I am proud to announce that over Easter weekend, I strung together my first unbroken sets of chest-to-bar pull-ups, with overhand grip and everything. It was unexpected and so awesome to finally accomplish that goal! I’d been chasing after that one since my Basic test attempt in March 2013 at HEL, and of course, I had to share it with all of my friends, teammates, and coaches past and present. 🙂

Cultivating the Self (Again)

WordPress glitched and took what was supposed to be my Friday post and saved over it. I will attempt to recreate the journal here because I have nothing better to do on a Friday night. (Excuse me, I’m sleepy and cranky.)

Thursday, Jan. 24th
CrossFit HEL – The Chief
Load: 155lbs./160/165


The Chief
5R of:
3 Hang Power Cleans – load: 55lbs.
6 Push-ups – mod: from knees
9 Air Squats
1 min rest

Total rounds completed: 22

Friday, Jan. 25th
CrossFit HEL – Coats & Hats

7R for reps [of sit-ups] of:
300m Run
1 Rope Ascent – mod: rope ladder
5 Slam Ball (30/20)
AMRAP Sit-ups
Each round is 3 minutes, go for max reps.

Sit-ups completed: 97


Tire Flip Team Races – partnered up with one of the stronger women at my gym because I can’t lift that huge tire on my own yet.

Saturday, Jan. 26th
Hot Yoga for Life – Hot hatha yoga

Sunday, Jan. 27th
Walking (rest day)

Monday, Jan. 28th
CrossFit HEL – The Grand Enigma in Reverse
Front Squats
Load: 65lbs.


6R For Time of:
6 Forward Barbell Lunges (3/leg)
6 Backward Barbell Lunges (3/leg)
6 Box Jumps – mod: 20″ box step-ups

Load: 55lbs. (as prescribed)
Time: 7 minutes, 25 seconds

Tuesday, Jan. 28th
Yoga (at-home session)

Wednesday, Jan. 29th
Bench Press
3×3, 1×15
Loads: 75lbs.//55lbs.


10-8-6-4-2 reps NFT of:
Bent-over Barbell Rows – 45lbs.
Slam Ball (30/20)


3R For Time of:
6 One-arm DB Snatches – R – load: 20lbs. (scaled from 25lbs.)
3 Muscle-ups – mod: ring dips w/ banded assistance x3
6 One-arm DB Snatches – L- load: 20lbs. (scaled from 25lbs.)
30 Double Unders – mod: single-unders x3

Time: 6 minutes, 20 seconds
Weekly numbers:
28.5% BF

Dates with suitors:

Doctoral programs applied to:

Pages written for book:

Students advised:
Like, 1000.

Okay, so basically, I’m stuck with work and working out and making healthier meals. Which is all fine and dandy, but if I’m going to be single, I’d like to at least be hanging out with guys or going out or figuring out where I’ll be eventually earning a Ph.D. Yeesh. Is that too much to ask?

I have a busy, busy month ahead of me. Over the course of the next few weeks, I’ll be in Savannah, GA; Los Angeles, CA; and Las Vegas, NV. Jetsetter.


What are you waiting for?

Right Back At It

Wednesday, Jan. 2nd
Yoga (at-home)

Wednesday, I decided to practice yoga again because my shoulders were hurting something awful. I chose an online video that looked like it was shot in the 80s, but it was a surprisingly good sequence. I felt stable in my poses, and I was also surprised to noted that I could actually do plow. I struggled with that every time I would go to a class when I was still at OSU. Overall, the relaxed practice felt good, and I felt centered and refreshed.

Thursday, Jan. 3rd
CrossFit HEL – WOD: Fight Gone Bad

Those of you who know Fight Gone Bad are probably cringing. Don’t. I had to modify it because my shoulders were still hurting. I had to drop the weight down on everything.

For those of you that don’t know Fight Gone Bad, it goes like this:

3 rounds, 5 minutes each. 1 minute rest between the rounds.

A full round consists of five exercises. You must switch stations on the minute.

The exercises were:

– wall ball shots – modified to 8lb. ball
– sumo deadlift high pull (SDHP) – modified to 45lbs.
– push presses – modified to 22lbs.
– box jumps – modified to box step-ups (that has nothing to do with my shoulder)
– rowing machine (for calories)

At the end of the WOD, you total up all reps (and the rowing calories) for the final score. I came up with 254. A good number, but too bad I wasn’t able to be 100% to get my true score. I did not die, though, even though I was completely gassed.

Friday, Jan. 4th
CrossFit HEL – WOD: Speed/Agility Work

I can’t believe I’m saying this, but I had fun with sprints. We ran a star drill (five efforts) and V-drills w/ kettlebell pick-up and burpees thrown in the mix. Essentially, I was faster than expected on most of my efforts, minus the V-drill attempts where I spun in the wrong direction, or didn’t spin at all, or picked up the dumb weight with the wrong hand, etc. Still! I did it. And it felt great. I may not be the fastest sprinter in the world, but it’s definitely much more fun than distance running for me.

After that, we did some more agility work with the WOD. It was an AMRAP 10 consisting of:

20 double-unders or 60 single-unders
vault (mod: just some really ugly straddles over the bar)
15 hand-release push-ups (mod: from the knee)
box overs (mod: stepping up onto the boxes)

5.5 rounds for me.

Not bad considering I still trip over my jump rope multiple times, and boxes and I just don’t get along at this point in time.

Monday, Jan. 7th
CrossFit HEL – WOD: Halfway

Monday was a good CrossFit day for me. We started with back squats as our lift.

3 rounds of 5 reps
Load: 115lbs.
Boom! Started at 35lbs. four months ago.


4 rounds for time of:

12 toes-to-bar (hanging exercise)4 box jumps (24″ step-ups for me)
12 kettlebell swings (scaled to 12kg., although 48 reps at that weight is starting to actually feel light)

Overall time: 7 minutes, 12 seconds

Tuesday, Jan. 8th
Rest day/Mental health day

I’m including Tuesday because I did stop by the gym to get weighed in and measured for the upcoming nutrition challenge. Challenge starts tomorrow. My lunch is going to be kind of sad because I wanted to blog tonight and not cook for tomorrow.

Spent the night hanging out with one of my good friends who just moved to Portland. I am so excite!

Wednesday, Jan. 9th
Hot Yoga for Life

Tonight marked the first time I’ve done hot yoga in about five years. And five years ago, I went once and never went back, even after buying a three-class card. Hated it then; loved it now. It’s a different kind of challenge than many other workouts, but it allowed me to push myself and also re-center. I am much more in-tune with my body now than I was even just a few months ago, so that aided in knowing when I needed to modify and when I needed to take a break to breathe.

It also helped that my friend came with me, and it was her first time at hot yoga.

We plan to go back. Definitely.

Weekly Stats?

(Yeah, it’s time to start posting those, I guess.)

Weight: 137.6lbs. (according to the home scale)
Body fat: 31.5% (according to the home scale)

Current feeling: knees and shoulders could use some love; sleepy but energized

On to the “mostly paleo” diet tomorrow! (I say “mostly” because coffee, dairy, and some alcohol are still OK for the challenge–but I’m being very mindful of this.) Wish me luck.

Hello to the New Year

Holler. The holiday break has taken its toll. As of tomorrow, it’s focus on the self and focus on wellness. Here’s the most recent fitness adventures.

Thursday, Dec. 27th
CrossFit HEL – WOD: Stay Focused

Every Minute On the Minute for 5 minutes (EMOM5)
6 Barbell Step-ups (3/leg)
35lb. barbell

5 Bench Presses @ 75% 1RM
60lb. load


1 Power Clean
3 Front Squats
5 Push-ups (hand release)

Load: 65lbs.; Rounds: 11

Friday, Dec. 28th
CrossFit HEL – WOD: Agility Training

Shuttle Run
5 efforts

5 efforts

5 efforts

We broke a florescent light in the middle of practice. Five minutes of frantic clean-up occurred between the shuttle run (a.k.a, lines, or suicides) and the x-drill. Sprints felt fine. I haven’t run lines since college cheer, and before that, the last time I remember running agility runs like that was in 7th grade basketball. Woof.


5 rounds for time of:
10 Push Presses – Used the prescribed 45lb. barbell here
10 Sit-ups
10 KB Swings – scaled from 16kg. kettleball to 12kg.

Overall time: 8 minutes, 38 seconds

Monday, Dec. 31st
CrossFit HEL – WOD: New Years Eve

Buy in: 2012m row


3R of:
20 Hang Power Snatches – scaled all the way to 22lbs. for me
13 Overhead Barbell Walking Lunges/leg – same barbell as previously


Buy out: 2013m Row

Overall time: 32 minutes and 26 seconds. (As far as I can remember; the journal is at the gym!)

That WOD was tough. Since it was NYE, there were few people coming in and out of the gym that day. There were only two of us at my scheduled gym time. We both finished, looked at each other, and lamented about how much our glutes burned! Even though I scaled way down to 22lbs. for the barbell portion, I could feel my legs absolutely burning during the lunge portion. Power snatches weren’t too bad, but I’ve only done those once, maybe twice, since beginning CrossFit, so I wanted to make sure I didn’t hurt myself.

Regardless, I made it through the endurance workout. Huzzah!

Tuesday, Jan. 1st, 2013
Long walk to nowhere

I needed some time to myself today, so I decided on a mid-afternoon walk (after a much-needed nap). I walked for a total of a half an hour before reaching the grocery store; I walked home after the store, but I don’t count that, since I live about five minutes from Whole Foods. I exchanged many a friendly, “Happy New Year!” with other walkers today. Another reason that I love living in Portland.

Here’s to the New Year and months of challenges and achievements to come.

This is Going to Be Brief

It was birthday week in my world, which meant it was time for a shake-up of the normal routine. I spent Saturday and Sunday in Seattle with friends, and I got the chance to take a certain someone to Pike Place for his first experience with the market. We went to the Oriental Mart Kitchenette and had delicious Filipino food. Masarap. We split orders of pork adobo, pancit, and even some salmon sinigang. I spent the remainder of the afternoon full.

The rest of the weekend was comprised of hanging out with my former roommate, a fun night on Capitol Hill, and some good catch-up time with other friends. There was, of course, also a lot of good food: Manhattan, Cupcake Royale, Wild Mountain, Samurai Noodle, etc. So. Good. Maybe not for my waistline, but definitely all sorts of good, quality food. There was no cutting corners throughout my short trip.

Since I posted late last week, the only work-outs I’ve done were brief.

Tuesday, Dec. 4th
Morning yoga at home

I had the chance to sleep in late after my birthday extravaganza on Monday night. Snugs took me to Jake’s Grill downtown, followed by the Passion Pit concert. So, after a night centered on fun, delicious fish, unfortunate workarounds to avoid eggs, and a concert where the headlining band had a case of food poisoning, I wanted to rest. However, I knew I needed to do something. So, a yoga video to start my day was in order.

I did a Google search for morning yoga videos and found a site I hadn’t seen before. It was some kind of “My Name” Method website. I wasn’t suuuuuper impressed because I almost feel like the site is this person’s own ego boost. She’s a self-proclaimed “super bendy!” person, and there are photos of her looking super-skinny, picking out produce and essentially being better than me. It’s definitely a site that just puts out high-end vibes; I can’t really relate to the feel that’s exuded. Homegirl studied at Harvard, wanted to be an Olympic gymnast, auditioned for Madonna in dance, teaches CEOs and celebrities, etc. and so forth. That’s alright, though; it just wasn’t the yoga instructor for me.

Anyway, I did my morning yoga, and it felt good. It was the first thing I did in the morning, so I was a bit stiff and not so bendy. It did set the tone for a good, productive day at work.

Wednesday, Dec. 5th
CrossFit HEL – WOD: Legs Like Oak Trees

First day back since last week! Here’s what went on.

Back Squats: 3 rounds of 3 reps
My working load was 95lbs. So close to reaching 100lbs.!


5 rounds “For Reps” of:
Max reps: Back Squats (I used a 65lb. load for this portion)
5 Burpee Box Jumps – max height (I used a 21″ box for step-ups)
1 min rest

I moved fairly quickly and focused on form in my squats, as well as keeping some power through the burpees. My reps for the back squats ended up at 55 reps, 10 reps for the first four rounds and then a final push to 15 reps in the fifth round.

After the WOD, I came home, cooked up some chicken and squash in the oven. While that was cooking, I set up my dining set. Booyah.

And now… I snooze.