Posts tagged kelly

Master What You Suck At


This morning I didn’t want to go to CrossFit. I am being honest – I was tired, sore from the heavy lifts I have done this week and to top it off – TMI alert – it’s that time of the month. I started talking to myself saying “it’s ok to go back to bed. this workout is going to suck. you hate running. it’s ok. you go all the time, this one time won’t hurt”. The part about this one time won’t hurt is probably more true than not but you know what? Coach Conan was coaching and he’s one of my favorites and I know I need to practice my running. I suck at it. My asthma kicks in and I hate every friggin step I have to take. That is exactly why I need to do it more. It’s a mental challenge for me.

So I got my ass up, got dressed and headed out the door! I am glad I did. I hung out with my pals, got some good coaching from Conan, and worked my ass off.

Did I mention it was one of the Girls of CrossFit? Kelly showed up.


800m jog
Hamstring stretch



5 Rounds for Time
400m Run
30 Box Jumps (20)
30 Wall Balls (10)

last time I did Kelly – I finished in 31+ minutes. Today, there was 30m cap and I did not finish (DNF). I came pretty close and ended with 4 rounds + 30 box jumps. I had 30 wall balls until done. So I think I was right on par with last time and it was brutal then and it was brutal today. Add in my heavy lifts on Sunday and Tuesday with a sprinkle of pistols on Monday. It’s a recipe for a sore body for Steph. Tomorrow — I will rest!

p.s. – Brit Brit posted the pic in this post on my facebook wall. She’s so sweet and thoughtful. Everything is true in that picture too. Cancer can do many ugly, horrible things but it can’t take away some key elements that can and do make a difference. For those of you out there being touched by cancer, stay strong and live strong!

Don’t Let the Alarm Win!


This morning was tough. I was prepared to not go – I’m going to switch up my workouts a bit and add in some yoga and running. My body is sore and hasn’t had time to really recover properly. So, im am considering dropping to 3-4 workouts a week and add in more stretching. I know, what problems I have!

But the Alarm almost won. I turned it off and buried my head deeper in my pillow but my internal voice is so strong after years of doing this and after 5 mins, I got up and headed to get ready. I knew I would regret not going, seeing my friends and getting my exercise ‘fix’.

And with friends like the ones in the picture to the left, how can I not get up and go? These are just some of the amazing ladies who inspire, support , and work hard with me. They also make me laugh and strong. All of us ladies need strong, amazing women around us to help show us the way. Men are great – of course – but there is nothing like hanging out with a group of beautiful, strong women to help reset your perspective. They also help to remind you that you need to loosen up and have fun, often!

50 DUs
25ft bear crawl
good mornings
25ft bear crawl
10 push ups
Whirly Birds
Bendy Whirly Birds
Pass thrus

Box jumps
Wall Ball Shots

5 Rounds for Time
400m Run
30 Box Jumps (24)
30 Wall Balls (20)
time: 31:15 and it was a struggle, but to my surprise, I improved my time by 1m 7s! The cold weather and asthma is brutal.

Here’s some info for others who have to deal with the annoyance of asthma that tends to worsen during the winter:

Coping with Asthma During Winter

CrossFit and Community


We met Kelly again today at CrossFit. She is one of those mean ladies that are considered benchmarks. I woke up with a sore throat and tired and should have listened to my body more but I love the challenge of doing these benchmarks — so I went. It was tougher than I expected. I usually am absolutely fine pushing through to finish — but after round 2, my internal voice was like quit, leave, stop.  But I didn’t. It totally confirmed to me that tomorrow is a rest day.  Even I need to be reminded to not burn out.

Tonight my box, CrossFit Impavidus is hosting a Happy Hour at Jimmy’s in Herndon to benefit the Wounded Warrior.  I have said this before but this is really one of the things I love about CrossFit. Community is a very important part of it all — getting together, having fun and also helping others.  Doing stuff like that helps with your workouts at the box — the support and connections you make. I never got that with my Gold’s membership.

800m run
10 squats
10 Pass thrus
10 Whirly Birds
10 Handstands (try to touch your shoulder with one arm, shifting your weight)

Muscle Ups AGAIN!

5 rounds for time of:
Run 400 meters
30 box jump
30 Wall ball shots
time: 32:22

CrossFit Girl: Kelly


Those girls of CrossFit are Nasty.  The last time I met Kelly was in February — and for some reason today’s meeting did not go as well as our last – by 40seconds. That’s not acceptable! But holy hotdog – this WOD was tough. 5 rounds – keep moving – don’t stop – go go go. If I had not mentioned this before – the longer workouts give you a mental workout as well as a hard body beating.  At the end, we were all drenched in sweat, lying on the floor. My arms were screaming during the last round of wall ball shots — you know what? It was GREAT!

10 Pass Thrus
10 Push Ups
10 Sit ups
10 OH Squats
5 Pull Ups

Goblet Squat (Kettlebell held like a goblet, squat)


Five rounds for time of:
Run 400 meters
30 Box jump – 20 inch box
30 Wall ball shots 10lb
Time: 32:23

CrossFit Workout: Kelly


- Abraham Lincoln

Happy Washington’s Birthday aka President’s Day! It’s nice to have another day off in the middle of winter — an extra day to get something done.

CrossFit has a bunch of workouts named after Ladies –And this morning at CrossFit Impavidus, I met ‘Kelly’.

75 Jump Ropes
10 Jumping lunges
10 MTN climbers
10 Air Squats

Push Press

400m Run
30 20in Box Jumps
30 10lb Wall Ball Squats
time: 31.40

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