Christmas Trees & Bumble Bees

“Some things are more precious because they don’t last long.” – Oscar Wilde

This video makes me want to hot-wire a car and escape to South America…

a story for tomorrow. from gnarly bay on Vimeo.

 20 February | Friday
MFR | 20:00

Warm-up | 3 rds:
Row/ AD 1:00
Walk presses x10
Pass thrus x10
Ring rows x10
DUs :30

EMOM #1 | 15:00
Snatch high pull + power snatch (75#)

EMOM #2 | 15:00
Hang clean + clean (105#)

Stretch | 20:00

19 February | Thursday

18 February | Wednesday
MFR | 20:00

Workout | 5 rounds:
200m sled walk (115#)
2:00 AD
10 biceps curls (15s)


Stretch | 20:00

Between the shoulder PT and not sleeping very well this week, I welcomed  Wednesday’s recovery-ish worktout. Though 200m sled pulls are challenging, especially with all the debris out back. Get a pebble under your sled and that will stop you in your tracks! Yeah, I just got “all princess and the pea” on you. (?) I don’t know if it was the Iron Scap or if I slept funny (on my 13 mattresses) but I’ve been driving like an old lady since Tuesday (with limited neck mobility). Felt much better after Friday’s PT session though. Thanks, Chad.

Double EMOM Friday was good; modified the second EMOM adding a hang clean and eliminating a jerk. (Why are jerk and snatch jokes so funny?) Wanna know what else is funny? When you send your mom a selfie to show her your new ‘do and she has nothing to say about your hair, but instead comments on the size of your hands. It’s the camera angle, Mom!

redherr and manhands
Red herr and Manhands

Rest day Thursday (evening) I tried to watch a show on Vikings, which looked really awesome but was not so much. Watched Friends instead. That show is like a documentary we can show all the kids on what life was like before the internet and smart phones. And low-rise skinnies.

New stat block is in the works. I know, with baited breath…




“”Promise me you will not spend so much time treading water and trying to keep your head above the waves that you forget, truly forget, how much you have always loved to swim.”” – Tyler Knott Gregson

the quote project


21 December | Sunday
Rest Day

20 December | Saturday
Partner workout with Kate of Kamanda

“For time”: (22:15-ish… I think)
1200m run w/ med ball
100 OHS (push press 55#)
100 sit-ups
100 KBS (35#)
1200m run w/ med ball

Stretch | 20:00

19 December | Friday
Rollin’ | 15:00

30:00 AD
5x loaded hip thrusts e’ry 5:00 (65,85,85,85,85,85#)

Stretch | 20:00

18 December | Thursday

20:00 on the foam roller

30:00 AD
2x Wall walks e’ry 5:00

15:00 stretching

 Saturday’s partner workout was really fun – even with the med ball runs. My hips were (are) feeling a little beat up, so appropriate substitutions were made.

 Celebrating with the amigas. Cassie and Baby C are there in spirit <3
Celebrating with these amazing people. Cassie and Baby C are there in spirit ❤
moscow what
Customized Moscow Mules. I’m such a hipster.

Eighty-sixed the protein powder last week due to some skin issues; I was curious to see if perhaps the protein was responsible for the inflammation. It’s difficult to isolate all the variables, but I am already seeing a difference. I plan on incorporating the protein powder again in a couple weeks and see if the same thing happens.



DC crushes it again

Quote courtesy of designcrush on Instagram. She kills it over there.

 03 November | Monday

Warm up | 3 rounds NFT:
5 wall balls
10 KBS
15 DUs

Workout | 3 sets:
Single-leg RDLs x6 (35# KB)
1:00 Rest btwn sides
– then –
20:00 AD w/
2x wall walks
5x T2B
@ every 5:00

Stretchin’ | 20:00

02 November | Sunday

PSC Training Hike Numero 13
Cholla Trail
@ Camelback Mtn
+/- 3 miles

The workout felt good. Went to the recess class and got some Vitamin D with my AD ride. The RDLs are really easy on one side and really hard on the other. Lots of focus on not opening up my hip on the challenging side. Added some toes to bar because I just hadn’t done them in a while.

Sunday’s hike was really fantastic. It felt like fall! We made it to the top in 46:00 with stops along the way for pics and taking in the scenery.

side by side
Left: JK & I at the top of Camelback at about 7:00am Right: Walking my pup to the park around 9:00am Hey I was JUST up there!

Today is the first day of the 21 Day Sugar Detox. I think I’ll miss the sweet potatoes and the maple syrup in my coffee the most.



“My optimism wears heavy boots and is loud.” – Henry Rollins

Was going to post an image of Mr. Rollins up here, but that’s just too much handsome to deal with right now.

Let’s have a chat about coffee. I drink it. Everyday. Black with some full fat coconut milk. I enjoy the smell, the ritual of making it – of drinking it. I thought perhaps I should look into whether or not my love for the bean is playing a role in my disrupted sleep pattern. Thanks to social media I stumbled up, Coffee and Hormones: Here’s How Coffee Really Affects Your Health.  I read it thinking it would probably make me want to cut back more than I already have. Instead, it made me feel good about my lifestyle overall and what I put in my mouth. So, with a little more tucked away in my warehouse of knowledge, I will continue to enjoy the pleasure of my morning cup ‘o…

just pleasures

just pleasures2

15 October | Wednesday

Warm up | 3 rounds:
Wall press x10
Clammies x10 (ea side)

Training | 6 sets:
2:00 AD build up in speed with each 30 second increment
1:00 Rest
– then –
Iron Scap regime

Well, I learned that Tom is tricky with his use of words… The AirDyne workout was really just AD Sprints in disguise! Sneaky, sneaky. Sprinting of any kind is not a strength of mine, but then, that’s more reason to them, no? The RPM scheme kept was +/- 60, 64, 68, 72. By the sixth round the last :30 was burning real good.

The ‘Iron Scap’ regime should be called ‘Angry Scap’. I am unsure of the particulars of each movement (which is problematic for a detail-oriented mind) and that much band work brings me back to my globo gym days, which I did/do not enjoy. I am sure there is some profound metaphor for life in this little snapshot; how I just want to do the fun things (barbells!) not the accessory work that will actually lead to improvement. But I still don’t want to do it. I got to the Tiger Walks and said fuck it. Then I went to Whole Foods in my “Reebok CrossFit” apparel and felt obnoxious.


Self-Talk & Standing Stations

“I wonder how many people I’ve looked at all my life and never seen.” – John Steinbeck


I’ve been hearing a lot about the power of positive self-talk lately. And wouldn’t you know, this morning on NPR (that either makes me sound really smart or it makes you judge me) there was a segment on that very subject! In “Why Saying is Believing – The Science of Self-Talk“, not only do they discuss the power to be had by changing our internal dialogue, they bring in the Victorians and Lebron James to do so! It’s fantastic and I highly recommend you take a listen.

07 October | Tuesday

Warm up | 3 rounds:
5 Push-ups
10 KB swings
15 DUs

Training | KB Press 4×5 (26,30,30,30)
1:00 Rest btwn sets
– then –
10:00 EMOM x1 Wall Walk
– then –
20:00 AD w/
100m suitcase carry (44#)
every 5:00

Stretch | 20:00

Today at work I realized that I have totally nailed the adjustment to the standing work station. When I first implemented it at the beginning of the year I could only stand for an hour or so and sometimes, depending on the amount of focus the task at hand required, not even for that long. I progressively added more time, breaking when I needed to rest and for meetings, lunch, etc. (It really would be awesome to see the reaction of my colleauges should I demand to stand during a meeting. May have to test that out… ) Now I don’t even notice the time in terms of how long I’ve been standing. I am still working on perfecting my standing posture, however. This seems crazy because it’s s-t-a-n-d-i-n-g. But then I recall all those folks I see running in the morning, looking a little something like this:

phoebe runs

and remember that running is supposed to be second nature, too. So, I’ll just keep practicing my proper stance until it IS second nature. 

Wow. I really went on a tangent there.

Onto feedback from the workout this evening… The squats and AD springs from yesterday had me quite sore today. As is usually the case, once I got moving, that soreness subsided significantly. I somehow managed to interpret the KB Presses as Single Arm KB Bench Presses. Must read more carefully, Morgan! With the band presses (and everything really) it still amazes me that squeezing my ass makes my arms stronger. Some sort of gym voodoo or something.

The wall walks felt really strong. Those are fun. And my lack of a giant rack allows me get right up tight to the gypsum board. We’ll count that one as a win. (Mostly I just wanted to make it awkward for Tom to read.)
I felt a little fired up today so threw in some time on the AD and some suitcase carries for my trunk.

I have found my groove with the eats again. This is likely due to the fact that ice cream season is over. Now I just gotta fix that sleep. I’m being very mindful of the caffeine and am rocking my amber glasses as soon as I step in the door when I get home from DTP.



“The longer I hang around the CrossFit world the more hippie I become.” -Travis Mash talking Squatty Potty on the Barbell Shrugged Podcast.

I’m a planner; I like a routine and I like to stick to it. This week has not followed my plan.

golden goose
Look up the definition Roald Dahl, the author of Charlie and the Chocolate Factory, had for “snozberries” and I bet you’ll learn something new today…

Was feeling pretty run down Tuesday and Wednesday so I stayed out of the gymnasium and got some extra rest. Also having experienced some pain again this week, I logged some time looking for additional information online and found this great article about posture. “If your posture is jacked up from hours of sitting at a desk, then not only will it ruin your snatch…but you’re also setting yourself up for a long list of injuries…” No need to elaborate, author, you have my attention…

25 Sept | Thursday

15:00 Self-Myofascial Release

4 Sets:

DB Bench Press x 8 ea. (26# KB)

Reverse Grip Barbell Rows x 8

2:00 Rest


2k Row @ hard effort (10:00 on the AD)

Stretch Class

The foam roller felt really great (or bad in a good way); I swear it feels like I have a pebble in my glute when I roll over that right side. Ooooch. Things are not feeling awesome this week, but I am hoping it’s just a little step back and not a halt. Stretch class was a nice way to end the sesh. I’m thankful for the awesome crew at DTP. No one is a dick (House Rule #2)