Strength is the Focus

It was a busy weekend full of CrossFit WODs!  Saturday morning- I worked on my pull ups and ended with a WOD that one could call brutal, and then Sunday – HighBar CrossFit was scheduled to have a photographer come to take some shots for their website and unfortunately they had an emergency and couldn’t make it. There were a bunch of athletes in the gym, so what else do you do but call Scotty and ask him to come and fill in. I mean, he did buy that super fancy camera, might as well use it.

He came through and ended up taking some amazing shots: HighBar CrossFit Photo Session


I am trying very hard not to look for the negative in the pictures of me — and focus on the strength and muscles.

I am starting to really feel at home at HighBar — it takes a bit of time to get settled, but I think the end of this week I could really say – HighBar is my box. I am getting so much out of it and learning a lot –and I like how serious the coaches are with backgrounds in coaching. It really does make all the difference. Coach Randy has a degree in Exercise Science, along with years of coaching experience – so I really appreciate that he explains to me what exactly is happening in your nervous system when you lift and how resting between sets is important and why. Some people may not want to know that sort of information, but for me – it helps me understand and moves me forward.  Coach Dan is also super experienced — having helped coach countless High School athletes for years and also did the strength and conditioning program for an Olympic Athlete. I read last week about the issue with inexperienced coaches all over the place and how you should “listen to coaching cues/programming advice/fitness methodology from people who are stronger/fitter than me or have trained multiple people who are stronger/fitter than me”.

What I am realizing now – after weeks of being at HighBar, the difference experience makes!

Today, we started a new 12 week cycle focusing on Power Cleans and Front Squats. Because we are learning a new routine, no met con today but that was fine because yesterday’s workout was a doozy and the strength training today did me in.

200m jog
10 squats
10 pushups
4 groiners
4 sprinklers
4 cat/dog stretch

Front Squat
70% of 5×5 back squat

(warmup to weight) 125#


4 Rounds

  • 1 ManMaker
  • 8 Inverted Barbell Rows
  • 8 KB Swings

time: 13:26

4×5 Strict PullUps

2min AMRAP
10 Wall Balls
10 Ring Rows
rest 1 min
2min AMRAP
10 DBPush Press
10 Burpee Box Jumps
rest 1 min
800m run

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