Posts tagged clean

Right Around The Corner


I had such a good morning of training with the guys at Highbar. It’s a new week as I mentioned, so we are working on different skills and today was the clean. And guess what? I actually identified something that is going to help me improve my overall clean thanks to Coach Dan. It was such a good feeling to have a breakthrough on something that I have seriously been working on for years. It’s about isolating certain movements sometimes to help me connect the movement with the technique.

Other Side of Fear I know i am not like a lot of other athletes out there that go to CrossFit. I  love to learn the hows, whys, whats of it all. I want to know what is the thinking behind certain things we are doing – it’s part of my personality so I love that when I ask Dan or Randy – the thinking behind certain things we are doing, or why we are resting a certain amount of time, they can actually answer me because they really do know. That Exercise Science degree Randy has comes in handy. I wonder how many others out there that run gyms have that sort of background. It really does make a difference in my mind. There may be a method to the madness in someone’s head, but what if they don’t have the background or experience? Does that method make any real sense? Maybe – Maybe Not.  It does in my crazy head.

Another thing that just made my day, as I was heading out the door after the workout, Coach Dan told me I was looking good today – great job! Coming from him, that means a ton. I respect his knowledge and his experience, and he doesn’t hand out compliments as a matter of course. I have been craving some real coaching for so long, that it’s just re-energizing me in ways that I never even imagined. I have wanted an experienced coach to take an active interest in me and really get to know my faults and strengths lie so I can be mentored to improve. I haven’t had that in so very long –really since I progressed from a beginner athlete to a more advanced one – if I am thinking about it. That is no one’s fault either – just haven’t really had the opportunity to work with more experienced coaches in any real way other than the seminars, workshops and endurance training I have attended recently. I have missed that.

I think this goes to show you, you never know what good is right around the corner. Change is not a bad thing — many times, it leads to something better. We get stuck in fear loops because we don’t know what is on the other side if we leave, or speak up, or stop doing what we have always done. I still go back to what my friend Leah shared with me: Jump, and a Net Will Appear.

I keep going back to some of what Tony Blauer talks about — it applies to more than just physical protection. We all get stuck in fear loops depending on the situation – How about we all just work through them and decide to get ourselves unstuck so we can move forward… ? I really do feel free now that I have more time to work on what I love and don’t feel burned out or compromised anymore. 

200m jog
10 push ups
10 Squats
2 samson stretch
8 groiners
8 sprinklers
8 cat/dog

Hang Cleans
85# 5×2

15min AMRAP
5 Burpee Slam Balls
15 Ring Rows
25 Double Unders
total rounds 6+30


Squat Cleans


Jump at Iwo JimaThe Little Things

Today was a tough workout day for me.  First off, it was colder than a freezer this morning. Someone mentioned it was coldest morning of record the past two years. So I was very happy to hear that Coach Chris was not going to have us run outside.  It’s the little things you learn to appreciate in life!

But the actual workout was one of the more challenging for me in terms of technique!


  • Drills
  • DROM
  • Mobility


  • Squat Cleans

death by squat cleans

  • 1st min: 1 Squat Clean 95#
  • 2nd min: 2 SC 95#
  • 3rd min: 3 SC 95#

keep going until you tap out.

I got up to the 4th squat clean and just mentally tapped out. I was not using my hips at all, so it was all muscle and 95# using all muscle is not easy one time — My technique for cleans is all wonky. When I do Hang Cleans, I pretty much am OK. It’s something about the transition from knees to rack position that I can’t connect. It will only happen with work and practice. So I lowered my weight after the 4th round and just worked on form and technique. It was not my best day but I still got something out of it.

Hang Cleans and a Run — A Great Start to Monday


It was tough getting back into the swing of things including getting up this morning. I really do believe not eating paleo has affected my sleeping. I have been waking up around 3a and tossing and turning for a bit before I fall back asleep. I hate that feeling of wanting to sleep but not being able to.

To be honest though – I was excited to get back to my normal routine. As brutal as some of the workouts are, it’s a great feeling to really run your body hard and leave the box all sweaty and wasted.

800m run (added myself)
25 DUs
5 Shoot throughs
L sit for 10 sec

Hang Clean

For Time:
21 65lb Hang Power Cleans
800 m Run
15 Hang Power Cleans
800 m Run
9 Hang Power Cleans
800 m Run
time: 15:59

I’m sure that after being out for a week, my work day will be ultra busy playing catch up. Also Hannah starts a new camp this week and of course it adds a big complication to our lives — most of these camps end at 330! I mean come on — So I have to leave work around 245 to get her in time. It’s such a disruption in the day and unkind to parents —

Innov8s have arrived


My innov8’s came in on Weds but I skipped my workout on Thurs so I couldn’t try them out until today. I have a cold that started in my throat area, then went to my head and now is rattling in my chest as I cough it all out. Who gets a cold when it’s 100′ out? Me – that’s who!

So here they are in the box. What I did not realize when Scott said ‘go ahead and get the pink’ was that the are BRIGHT PINK. You can seriously see me a mile away.  Oh well, if you are going to go with it — go big. They are very light weight and feel like you are wearing slippers. The only thing I am concerned about is how much I have to change my running form to conform to wearing these.  In CrossFit, they encourage you to run while leaning forward instead of running on your heels, like most of us do.  It takes quite a bit of getting used to and concentration to change your form to align with it but once you get it, you can run longer and faster because while you lean forward you are almost being pulled forward so you use less force and it takes less effort.  There is so much to learn —and I am seriously like a sponge trying to grasp it all.  I feel like a kid again.

Today’s workout was another strength day. I have said this before – that many people don’t appreciate how important these types of training days are. We are taught that you have to do cardio, cardio, cardio to get a good workout in.  Heart health and cardio are important but strength days are just as important in order to be fit.

10 Pass Thurs
10 Push Ups
10 Squats
10 Clean squats with D-ball

Clean and Jerk

Clean n Jerk
So while 88 is a new PR, I can lift more but my technique breaks down after that that I cant clean the bar up. I seem to have an issue with pulling the bar up and squatting underneath at the same time. My mind only wants to focus on one aspect of that lift. Coach Nate tells me about muscle memory and that I just have to practice, practice, practice so that it becomes second nature. As you can see – there are a bunch of moves in CrossFit that I need to practice. I will forever be the student, progressing.

Before I left, I worked on kipping pull ups. I got 1 or 2 but then it broke down into a butterfly kip. Although I am frustrated, I see progress and that I am close to nailing this down. I also did a few hand stands close but not on the wall and I can already feel the difference in stability and ease.

Amelia - June 2011

I’m taking the weekend off from working out and heading down to New Jersey. My brother and sis in law are in town and that means my super cute, almost 1 year old niece Amelia is with them. It’s so important to me to be a part of her life even though she lives so far away in San Fran. She is my first niece and my kids’ first and right now, only cousin.  So even though it’s a short visit for such a long drive – to me, it is way worth it. There is nothing more important that family in my book.  Plus it’s New Jersey, right near NYC and I can just about guarantee that pizza is in my future — who can go to NJ/NY and not have pizza??!! Forgeddabowdit

Michael Pollan’s “Food Rules”


7 Words & 7 Rules for Eating

“Eat food, not too much, mostly plants.”

Pollan says everything he’s learned about food and health can be summed up in seven words: “Eat food, not too much, mostly plants.”

Probably the first two words are most important. “Eat food” means to eat real food — vegetables, fruits, whole grains, and, yes, fish and meat — and to avoid what Pollan calls “edible food-like substances.”

Here’s how:

  1. Don’t eat anything your great grandmother wouldn’t recognize as food. “When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can’t pronounce, ask yourself, “What are those things doing there?” Pollan says.
  2. Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
  3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
  4. Don’t eat anything that won’t eventually rot. “There are exceptions — honey — but as a rule, things like Twinkies that never go bad aren’t food,” Pollan says.
  5. It is not just what you eat but how you eat. “Always leave the table a little hungry,” Pollan says. “Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, ‘Tie off the sack before it’s full.'”
  6. Families traditionally ate together, around a table and not a TV, at regular meal times. It’s a good tradition. Enjoy meals with the people you love. “Remember when eating between meals felt wrong?” Pollan asks.
  7. Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.
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