The second round of the NPFL Combine happened this past week in Vegas. This was an opportunity for athletes selected from the initial 4 combines to showcase skills & abilities while also highlighting a willingness & understanding to work as part of a team. Monday started with 200 athletes where athletes played in one match. Going into Tuesday athletes were cut down to 100 then Wednesday morning 60 & a final 20 for the Wednesday evening match that you can watch footage of here.
I was thrilled to be selected through Wednesday morning. It was an amazing opportunity to interact with various coaches & athletes from around the globe. I experience a much higher level of energy on a team than I ever do as an individual & I am extremely excited for the possibilities ahead. A year ago this opportunity didn't even exist, but many athletes in the sport of fitness (including myself) have been looking for an avenue to train, compete & have the lifestyle of professional athlete be viable. Next up...NPFL Draft July 10th in Fort Lauderdale!
Was on my short rope at home did legless in a L-sit the first 2 rounds then regular rope climb when my grip was dead & I wanted to keep moving on 3rd round.
2 full rounds + C2B. First set of C2B UB, then 2-3 sets from there. Grip was dead.
Was 123lbs after Regionals then I put on a pound and now I'm down 2lbs at 122lbs. Lightest I've been since Dec 2012. Not trying to lose, but thought the reduced training volume would help me add a bit even if I wasn't stuffing down the food & ice cream....evidently I was wrong.
A. Snatch - build to a heavy single 130. Feeling off today missed at twice at 135lbs then called it.
B. Clean grip deadlift - build to a moderate single 175-205-245-265 called it + 5 sets: 10 hspu row 200m @95% sprint 150 ft rest 2 min
Had 195 to my shoulders both times through the ladder but not able to complete.
rest 4 min x2 + 3 rounds for time: 8 db snatch 50# 30 double unders 8 db thrusters 30# 12 toes to bar 8 deadlifts 165#
5:45
Took me awhile to recover from this.
+
Waited 15 minutes between the 3 RFT & this...still didn't feel completely recovered but I was coaching the evening class & had to knock it out. Tried to go after it in the 2nd 100m & my legs didn't feel like they did on Saturday for the 400m & rather than accelerating into the finish I was holding on. 1:48.3 overall row 500m max effort
A. Jerk - start at 105# - build 10#/set EMOM to max
185lbs...split jerk PR. Felt great & I got prematurely excited about the potential to hit 205 but then missed 195.
+ 5 min amrap: 25 ring pushups 20 ring dips 10 ring hspu
90s left for hspu...3 attempts. need some skill work here. Body was trying to get into bench press position. Need to upload video. It's pretty funny. + 4 sets: 10 wall balls 20# to 10ft 5 bar muscle-ups sprint 120 ft rest 2 min
51s 49s 48s 47s Finally able to do the WBs UB with 20# to10'. Bar muscle-ups felt amazing today!
Tues: 6/3 Missed my flight from ATL-AVL at 9p last night. Ended up renting a car & driving to AVL so I got home & to bed around 2a only to wake up at 5a. So training happened on 3 hours of sleep & some adrenaline. Good session considering fatigue. Turned around and drove back to ATL Tuesday evening as I had a workshop there Wed-Friday. Crazy turn around.
A. every 30 sec up to a max - PC x 1 /Squat Clean x 1 - bar starts at 95#, add 5# per 30 sec Completed to 170lbs. Not ready for power clean at 175.
rest as needed
for time AFAP:
10 pHSPU - ub
20 clap push up
30 kipping HSPU
3:27
'
rest as needed
3 sets all out for times:
20 WB - 20# to 10 ft
20 CTB chin up
10 x 10 m shuttle run sprints - 100 m total
rest 10 min b/t sets
2:20, 2:00, 1:59
Wall Balls challenging but able to get into a rhythm here & there just not UB for this load at 20 reps...yet. All C2B UB & the transition from WBs felt great. Trying to pick my feet up on the run. Glued to the elliptical for so many hours in my past.
Wed:
Got into ATL airport around 10p & then transport to hotel & meeting with roommate had me awake until almost midnight. Was sleeping hard when alarm went off just before 6a. Drug myself to Starbucks & then the gym. Feeling pretty low energy.
A. EMOM - PP TnG x 2 - start at 95# - add 10# per minute to max 2, drop 10# then do doubles on EMOM for another 5 min
Complete 145lbs...missed first rep at 155lbs. No belt or lifting shoes with me today. Felt difference especially without the belt to stabilize midline at heavy loads. All sets at 135lbs felt solid.
rest as needed
for time:
20 pistols
20 DL - 185#
10 MU
20 DL
20 pistols
Fatigue really showed it's face here. First set of pistols just under 40s then DL was not UB. Grip felt tough which is always what I notice first when I'm run down.
MU were 3, 2, 2, 3. Last set of DLs into 3-4 sets & pistols were about a minute to finish.
6:24 overall
rest as needed - about 8 minutes rest
for reps:
amrap T2B one set 32 ~ 46s. Called it as soon as I felt like I was going to lose kip to link quickly. No need to hang and do the slow at this point.
rest 30 sec
amrap BJ - 24” in 60 sec rebound 29-paused on top. Not super poppy this morning. Took a good amount of focus.
rest 30 sec
amrap PC one set - 75# -termination when pause happens anywhere Box jump to PC was the hardest transition. I was breathing hard. The non-specific reps or non-specific time period was a mind game. worked to get to 20 mentally then said one more over & over a few times. Thought about it for a second on my shoulders after 24 so called it.
rest 30 sec
amrap db burpees in 60 sec - 25#/h 17
Thurs:
Sleep -6-7 hours. Still a bit of a struggle to get out of bed. Workshop went until almost 10p last night. Took me a while to wind down.
A. Snatch - build to a max Felt stiff from all the sitting between the workshop & driving these days. Went 65-85-95-105-110-115-120-125-130 (felt best)-135F, 135. Called it.
B. FS - build to a max. 135-165-175-185-190-200. Called it. Slow out of the bottom. This is a FS PR w/out a belt. Getting better at stabilizing at heavy loads w/out the added support. Upper body feels really strong in FS.
rest as needed
3 rds for time all out:
row 150 m
15 ghd sit ups
15 kbs - 2pd
Fatigue showed here especially grip of KB. Gym was really warm....welcome to HOTlanta & felt like bell wanted to slip.
2:30 UB
KB then 9/6 last 2 sets
9:23 overall. took for ever to pick up KB. Worked on GHD speed.
rest as needed ~ 8 minutes
for time:
10 RC - 15’
10 thrusters - 135#
First 5 RCs in 1:05, 2:30 for 10.
Thrusters in 3, 4, 3. 4:45ish overall.
Fri off
Last day of workshop & then travel home. Hiked in the PM.
Sat:
Sleep better but still not great. ~ 7 hours of rest.
A. BS @ 20X1 - 80% 1RM - 5 sets of 2; rest as needed
Done at 190lbs. Felt great
B. Snatch - build to a tough single
Up to 140lbs w/out misses then missed 145lbs...rushed it to bar.
+
5 sets AFAP:
10 PP - 95#
20 CTB
50 DU’s
rest 3 min b/t sets
Rest was not long enough after 2nd set. Felt it most in my grip fatigue on pull-ups.
1:20- all UB, 1:21 PP/C2B UB-tripped DUs x 1,
PP & DUs UB C2B took 3-4 sets in last 3 sets with times of:
1:49, 1:50, 1:55.
Took over 15 minutes after last set for ROM to recover to baseline. Felt worked.
Sun:
Sleep still challenged. Lots of life transitions at the moment. Good growth is happening just end up processing at night sometimes.
for time:
HS walk 60 ft
20 L-Pull-ups ~6, 4, 3, 3, 2, 2ish
sprint 30 m x 6
HS walk 40 ft
15 L-Pull-ups 3, 3, 3, 3, 2, 1ish
sprint 30 m x 6
HS walk 20 ft
10 L-pulls 6, 4
8:58
HS Walk feelign better & better. All UB today which is first time with higher respiration. L-pull ups were
rest as needed
for time AFAP:
5 MU
10 alt’ing DB snatch - 50#
4 MU
10 DB snatch
3 MU
10 DB Snatch
2 MU
10 DB snatch
1 MU
All UB. typically 5s or less transition each time. 3:49
Felt great here especially MUs. Can transition even faster.
rest as needed
for time:
Row 400 m x 1
Not aggressive enough at the start. Felt strong into finish.
1:25.0
Afternoon hike for 90minutes
Then relaxing evening catching up with a good friend & taking in the amazing view of downtown Asheville-if only my camera phone could do justice.
500 53 (made a mental note of splits on the minute and in final minute I remembered I started at the 10s mark. So that's why the splits are on the 50s til the end
+
3 sets:
AMRAP burpees in 45 sec 16, 16, 16
rest 45 sec
AMRAP DU’s in 45 sec 70, 80, 70
rest 45 sec
AMRAP db thrusters in 45 sec - 25#/h 20, 21, 22
rest 45 sec
Sat: 5/31
A1. RDL @ 3211; 3-4 x 4; rest 10 sec
205, 215, 225, 235 all x4
A2. KBS - 1.5 pd x 21 russian; rest 2:30 x 4
Yes.
+
6 sets:
Row 150 m all out
rest walk 2 min
1. 30.9
1:43.0
2. 31.5
3. 31.1 143.6
4. 31.7 145.6
5. 30.5 141.6
6. 30.5 141.6
+
amrap in 5 min:
5 HPSU
5 pistols/leg - 35# DB held
3+6
Haven't done pistols in flats in a long time. Def harder for me.
Sun: 6/1
A. CGBP @ 20X1; 2-3 x 4; rest 2 min
3x 115, 125, 130, 2 x 135
B. 1 arm db torso row @ 20X0; 3-5/arm x 3; rest 1 min b/t arms
5x45,50, 55, 60
C. DB split squat @ 20X1; 4-5/leg x 2 sets; rest 1 min b/t legs
6x90,(thought it was 4-6 reps during first set) 5x100 (50/hand). Did right leg elevated first...more challenging on that side.
D. Side Bridge - 45 sec/side x 3/side; no rest b/t sides
"A key discovery is that we cannot win; we can only dissolve. And in the moment of dissolution, what remains is that for which we have been hoping all along; unbounded love & effortless, abundant being." - David Deida
Hang Snatch PR @ 155lbs
A couple years back I was having dinner with one of my friends/mentors (who also happens to be an awesome coach) & she inquired about my recent training & goals. I told her about my goal of qualifying for the CrossFit Games.
During this discussion she asked me, "What do you want to feel when you qualify for the Games?"
I don't remember exactly what I said, but I remember being taken back by this questioning of my feelings around my goal. I hadn't prior given much thought to it. Rather my focus was simply on the goal, figuring out how to get there & putting in the work. I said something along the lines of wanting to be on the floor of the big stage and feel the rush from the crowd in the stadium.
She continued to dig deeper with something along the lines of, "What feeling would that experience give you?"
I was still a bit lost by all the curiosity around my feelings & recall having quite a bit of hesitation around my response. Again, I don't recall my exact response, but I recall wanting to feel pride, self-love & justification that all my training was worthwhile.
Her next remark blew my mind. She brought to my attention that I could have all of these things irregardless of whether I ever achieve my goal.
At the time, the goal was essentially my be all & end all focus aside from primary needs but I was definitely in a struggle with myself around this goal. I was struggling with wanting to be an athlete & I felt that in order to justify such a desire that I had to prove myself. To me, qualifying to the CrossFit Games was my justification for the time & effort I put into doing what I love....training to be the best athlete & person I know how.
I am so thankful that she opened my eyes to this realization. It didn't happen overnight, but years later I am able to recognize & appreciate my growth.
Looking back I see my struggle with accepting my top value of wanting to be an athlete. The feeling of wanting to qualify to the Games wasn't just for myself, but it was my way of proving to everyone else...all the people that I created in my head that judged me for all the training I was doing....that all this training & my lack of coaching/working more &/or not taking the time to have babies was worthwhile. I created pressure to justify myself & my own values. I was stuck on what I perceived as societal expectations. I felt like if I didn't qualify to the Games that I was disappointing people & I hate disappointing people.
My proud Momma
Possibly my youngest & most enthusiastic supporters
In recent months I've been putting a lot of effort towards self-love & acceptance of my values. I had a period before the Open where I started to fear the disappointment that I may cause if I failed to reach my goals. It's rarely about my own disappointment, but always that I'll disappointment others. Then I had one of those obvious aha moments that was very freeing for me. I realized that I had been to Regionals for five consecutive years now & not once had I qualified for the Games despite this always being at least a dream if not yet formed into a distinct goal. Yet whenever I returned to the gym everyone still welcomed me with open arms & excitement to have me back in action as their coach. They still supported my pursuits as an athlete. No one has ever said, "You didn't even come close to qualifying I can't believe you haven't given this up yet!" I finally realized I could let go of the idea that I was disappointing others by doing what I love.
This year at Regionals I was able to experience my freedom around this realization. I reached some of my goals...huge improvement on my placing in the strength event by taking 8th in the hang snatch with 155lbs (last year I was 28th in the strength event!) & to not just be in the final heat on Sunday, but to be in contention to qualify for the Games. I've always made the final cut at Regionals & the past two years when they haven't had any cuts I've been in the top heat, but this is the first year that I numerically had a legitimate shot. Unfortunately the last two workouts didn't play out as planned & I dropped from 4th to 7th overall. However, the biggest victory for myself was my ability to stay positive & experience self-love & acceptance for what was happening in the moment even when it was far less than what I had envisioned. At CrossFit Asheville we have come to call this a "PR of the Heart"!
With my fellow teammate & great friend!
I felt support from so many folks this weekend & I am thankful for each & everyone one of you! The text, FB, IG messages are greatly appreciated & always bring a smile & extra boost when you know others are pulling for you near & far. I cannot list everyone involved, but I do want to recognize some key folks...
Thank you to Corey Duvall (Stay Active Clinic) for taking the time to work on me & keep me moving well & feeling good workout to workout. Most of all for being my main support in the direction of my dream to be an athlete.
Much appreciation for the guidance I receive from my coach, James FitzGerald, and the entire OPT Team particularly Mike Lee & Matt Bryant. While I always prefer to have y'all there in person I hear your words in my head when you're unable to be there.
Shout out to Jacob Ballard of iWebXpert for his support this weekend. I'm excited to have his help in upleveling this blog into a website in upcoming months!
Thank you to Carter & Amber from ModPaleo for making it easy & delicious for me to eat well during all the heavy training months that lead into Regionals!
A huge thank you to those that made the haul to be there in person this weekend. It's awesome to look up into the stands and see familiar faces and to have hugs from friends at the start & end of each day. I have much gratitude for the effort you put forth to provide your support. Simply, thank you!
Thank you to all the competitors I had the pleasure of sharing the experiences of the weekend. So many class-acts out there. I love being a part of the greater fitness community & look forward to cheering on the top-3 ladies in the 2014 Mid-Atlantic Regionals in Carson later this year! Well deserved ladies!
Up next...Final round of the NPFL Combine in Vegas June 16-18th where I'll go with the goal of being selected to the NPFL Draft in July. The potential end result is to be signed as a professional athlete in this exciting new sport & opportunity for fitness athletes to specialize their skills in order to play a key role on a team. It would truly be a dream come true! Exciting times!! Onward!
It's been an incredible two weeks training out at OPT. Had the opportunity to knock out some regional simulation work with some great athletes and have some down time to focus on training.
Here are some snippets from the training and the final day results:
Friday 5/9 PM:
2 sets
15-12-9
Power Clean 80lbs/Burpee
My feet felt glued to the ground during the burpees. Haven't done much fast turnover work here recently.
Set 1: 2:59, Set 2: 2:52.
It didn't hurt like it should have and recovery was fast from both pieces.
Saturday 5/10
event 1:
OHS from rack - build to a 2RM every 90 sec
u have 12 total attempts, start with empty bar
2 x 35-65-85-105-115-125-135-145-150-155-160 1 x 165 F coming up on the 2nd (10lb PR)
rest 15 min This ended up being 35 minutes...no floor space for HS walk
event 2:
for time:
HS walk 20 m
MEd Ball to Shoulder x 5 - 100#
20 ghd sit ups
HS walk 20 m
20 ghd sit ups
MEd Ball to Shoulder x 5 - 100#
HS walk 20 m
9 something...may be still on white board.
rest 30 min
event 3:
Row 1K time trial
3:48.8
No PR, but probably my best mental effort here. after a 10 minute rest I started some row warm0ups 20s/25s/35s/45s...was work to get it to 1:53 on those warm-up sets which was a different feel than when I rowed the 1k last week I was easily pulling under pace. Was able to get into it and accept it even if I wasn't on pace for a PR. Once I got into it I was able to find some higher gears and ended up finishing much stronger than when I rowed the 3:46.
Onward!
Sunday Off
Monday-
Thruster - Heavy Single PR at 170lbs. Felt powerful coming out of the squat. Focused on the speed here and it made a difference.
B. Clean + Hang Squat Clean + Front Squat. Rest 2 minutes x 4
155-165-175-185. Getting better at trusting slightly bigger jumps. 185 is a hang squat clean PR.
Tues AM
3 Sets
10 TnG DL Tough
15 Ring Dips in sets of 5
20 Cals Row-Game Pace
Rest 90s
Went 185-205-225 on deadlifts and speed felt great at 225.
+
3 Sets
20 UB pull-ups
5 OHS (125-135-145)
Rest 3 minutes.
Practiced taking it OH from front rack and taking it over my head gives me anxiety. Felt good with it. UB for 125 & 135 and then failed 5th rep of 145. Didn't take time to re-establish between reps 4 & 5 and paid for it....learn now!!
500ft Versa Climber Time Trial
3:12- not completely confident how to really get after this here. It burned but felt like I could have found another gear.
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