Tuesday 9.29.15
“Around the world”
8min OTM
1. Bottoms up Waiter Walks
2. 10 Hand release push-up
3. Row
4. Plank Hold
Bench Press
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
20 Pull-ups
400m Run
20 Box Jumps(30/24)

Bench Press: 175, 185, 205

WOD: 12:56

  • Had to hurry to class so I missed the warm-up. WOD went well but didn’t rush through the box jumps because I wanted to kind of save my legs for our basketball game tonight.

6:15am- Regular Smoothie and 1 hard boiled egg

6:30am- 100 Pushups

10:00am- 1/4 cup of Almonds

12:00pm- Salad (Spinach, chicken, 1/2 avocado, broccoli, carrots)

1:15pm- Power Crunch Bar

5:00pm- Crossfit Class

6:05pm- Muscle Milk Cookies n’ Creme

7:00pm- Basketball Game (Won and now we’re in the finals)

8:30pm- BCAA Drink, Turkey burger, sweet potato, veggies, 1/2 avocado

10:00pm- Scoop of Peanut Butter

  • Changed up my cubicle today so that I have a standing desk. Whole day went by quicker and I felt better by the end of it because I only sat for about a total of 2 hours. Stood the whole morning and felt great.
  • Big meeting with Stryker tomorrow for a position that would be a great opportunity but very time consuming and a learning experience for sure. Looking forward to it and need to make sure to stay confident!


Monday 9.28.15
2min Airdyne
10 Wall Squats
10 Pause Goblet Squats(Pasue for 3 secs at bottom)
10 Hip Bridges
30sec plank holds
Back Squat
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
6min OTM
Evens: 10 Jumping Quarter Squats(115/85)
Odds: 10 Toes To Bar
Rest 2min
6min OTM
Evens: 20 KBS(70/53)
Odds: 15 Burpees

Back Squat 3×5- 225, 265, 275

Metcon: Only got 12 Burpees in on the second set. Everything else felt good.

  • Felt great on back squats. Need to keep doing them more often so I can get my weights up to where they used to be.
  • STR/KE MVMNT shoes are the next training shoes I need to get.

6:20am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of almonds

12:00pm- Salad (Chicken, broccoli, carrots, spinach, 1/2 avocado, balsamic) and Power Crunch Bar

5:00pm- Apple and peanut butter

6:00pm- Crossfit

7:30pm- BCAA Drink, 1 chicken breast, asparagus, broccoli, 1/2 avocado, and sweet potato

8:45pm- Piece of bacon and scoop of Peanut Butter

9:00pm- 8 min. Plank workout


Tim Ferriss with Jacko (Navy SEAL/Leadership consultant)

  • Greatest aspect of leadership in the SEALS is humility. The ability to listen to others and take responsibility for your mistakes and learn from it to help your team out in the future.

How to Win Friends and Influence People

  • Don’t blame others when you have a complaint or concern and understand where the other is coming from to help solve the situation.
  • Selling, get people to say “yes” often.


Friday 9.25.15
Rx Rx+
Warm-up Clean 1RM
3min Bike ride
Dynamic warm-up 2k Row For Time
Strength For Time
Max Weight Weighted Pull-up 40 T2B
Max Weight weighted ring dip
25 Cal Airdyne or Row
15 Push-ups
3 Muscle-up(5 C2B, 7 PU)

Max Weight Pullups- 270lbs (Weight + Pullup weight)

Max Weight Dips- 240

  • Need to get better at dips, felt really good with the pull-ups though.

5:00am- BCAA Drink

6:00am- Crossfit

7:15am- Smoothie and 1 hard boiled egg

10:00am- Power Crunch Bar

12:00pm- 1 Slice of Pizza and big salad at the WAXIE conference

3:00pm- Apple with Peanut Butter

……………Started drinking and everything goes out the window at this point. No rules on the weekend.


Wednesday 9.23.15
2 Rnds
250m Row
10 Lunges
10 GHD Sit-up
10 GHD Back Ext
Comp WOD 1.4
For Time
50 Wall Ball(20/14)
40 Cal Row
30 Hang Clean(95/65)
20 Burpee Over Bar
10 Thruster(95/65)

Overall Time: 7:20

  • Felt really good, wasn’t planning on going today because I was sore but with the weekend coming up I thought a rest day would be better tomorrow.
  • 4th overall in the gym

7:30am- Regular Smoothie and 1 hard boiled egg

9:00am- 45 minute walk/hike at Papago Park Mountain Hole

10:30am- 1/4 cup of Walnuts

12:15pm- Salad (Spinach, chicken, tomatoes, broccoli, carrots, 1/2 avocado, and balsamic) and Power Crunch bar

1:00pm- 30 minute swim (100 Laps)

4:30pm- Apple and Peanut Butter/Chia and flax seeds

6:00pm- BCAA Drink

7:00pm- Crossfit

8:15pm- Turkey Burger, Sweet Potato, Broccoli, tomatoes, 1/2 avocado

9:00pm- Scoop of Peanut Butter/Chia and Flax seed

  • Great overall day of relaxing. Hung by the pool for about 2 hours and got to see the view of Tempe from the Mountain Hole. Also got to drive through a really cool club called Pera Club. Has everything besides a golf course (Pool, fitness center, beach volleyball, baseball field, basketball courts, playground).
  • Need to also start thinking of Affirmations to start writing about.


Tuesday 9.22.15
400m Jog
Medball Tossing
Banded Resisted Work(Laterall shuffle, restisted sprint, resisted back pedal)
1RM Split Jerk
Angie(20min Cap)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Rx- All reps completed at each movment before moving to next
*Scaled- Divide reps into rounds

1rm Split Jerk- 240lbs

“Angie”- 20:08

  • Split jerk didn’t really feel good until I got to 225. I need to keep working on it to learn the technique and get comfortable with it.
  • First time ever doing Angie, there was a 20 minute time cap but I was a couple squats away from finishing so I just did them after the clock ran out. The thing that really held me back was pull-ups. Still not very consistent with the butterfly movement.

6:15am- Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of walnuts

12:15pm- Salad (Spinach, chicken, broccoli, carrots, balsamic) and Power Crunch bar

5:15pm- Apple with almond butter and BCAA drink

6:00pm- Crossfit Workout

7:30pm- Turkey Burger, 2 sweet potatoes, vegetables, and half of avocado

9:00pm- Basketball game (Lost last game of regular season)

10:15pm- Steel cut oats, almond butter, and banana

11:00pm- Sleep

  • Over halfway through my “How to Win Friends and Influence People” book on Audible and I’m learning a lot of great things. The biggest thing I’ve learned is that in order to make others happy, you need to make them feel important and that can start with just normal conversation. Instead of using the word “I” and waiting for the other to finish so you can tell them your viewpoint, try to actually listen to what they have to say and compliment them in ways to make them feel their sense of importance.


Monday 9.21.15
400m Jog
“Bring Sally Up”(w/ barbell)
1RM Front Squat
6min OTM
6 Thrusters(135/95)
Rest 2:30 after emom
8min AMRAP
20 Deadlifts(135/95)
10 Toes To Bar
*Rest 2min
Post WOD
1 Mile Run For Time

Front Squat: 305lbs.

8 Min AMRAP: 120 reps

1 mile Run: 6:33

  • Went up 10lbs. in my front squat, still think I could have gone higher but I decided not to.
  • Felt good on the mile run, calves were kind of cramping up on the first 800m but felt good at the turn.

6:30am- Regular Smoothie with protein and 1 hard boiled egg

10:00am- 1/4 cup of Walnuts

12:15pm- Chicken Spinach Salad (Carrots, Broccoli, Balsamic) and Power Crunch Bar

5:15pm- Apple with Almond Butter

7:15pm- Chipotle Burrito Bowl (Double Chicken, white rice, black beans, cheese, corn, hot sauce, lettuce)

9:00pm- Scoop of almond butter

Weekend Recap


Was super sore from the week of lifting and basketball so I just decided to workout at the office gym after work. The gym has a couple machines and dumbbells so I just did a couple circuits of upper body and abs.

Partying Friday and Saturday:

  • Friday we went down to ASU to check out Mill Ave. after their football game. Nothing crazy besides eating and spending too much.
  • Saturday we woke up and headed straight to RnR for bottomless mimosas. We ended up having 86 refills….enough said. Couldn’t even make it out later that night.
  • Need to stop spending so much every weekend like a dingus.

9.20.15 (Sunday)


10 50 yard sprints

5 Rounds: 30 Double Unders, 20 Squats, 50 yard sprint


Thursday 9.17.15
Rx Rx+
Warm-up 1RM Power Clean
400m Row
Dynamic Glute/Ham/Core Activities 1RM Close Grip Bench Press
Strength 8min AMRAP
Deadlift Max Rep Power Clean at 90% 1RM
5 @ 75% 1RM(0.9)
3 @ 85% 1RM(0.9)
1 @ 95% 1RM(0.9)
* Now go for new 1RM!
3 Sets
10 Power Snatch (115)
Run 400m AFAP
Rest 90s b/t sets

Deadlift: Ended at 420lbs.

Metcon: 10:53

  • Felt good on the deadlift. Really worked on good form by activating my glutes and staying back on my heels. Could have gone up to 425 or 430 but didn’t want to blow everything out because I was already sore.
  • The 3rd set of my snatches in the metcon was actually my best set. Need to keep working on it to feel more comfortable with the movement.

5:00am- BCAA Powder

6:00am- Workout

7:15am- Regular Smoothie with 2 over easy eggs

10:00am- 1/4 cup of walnuts and some fruit

12:10pm- Salad (Chicken, broccoli, carrots, 1/2 avocado, and balsamic) and Power Crunch Protein Bar

5:30pm- Protein Shake

7:00pm- 2 Turkey burger patties, broccoli, and sweet potato

9:00pm- Basketball game

10:00pm- Apple and almond butter

10:50pm- Bedtime

  • Just downloaded the app called Audible which will allow me to listen to books that I’ve been wanting to read. The first book I’m going after is “How to Win Friends and Influence People” by Dale Carnegie. I know it’s a legendary book and I’ve always wanted to read it so I thought it was a good idea to do this one first. Using Audible should allow me to finish books much faster and probably even comprehend it a little more.
  • Really sore from this week so tomorrow I’m not going to Crossfit class and instead going to just workout at the office. Planning on incorporating dumbbell snatches in the workout.


Wednesday 9.16.15
400m Jog
Barbell Warm-up

3×8- Barbell Row at 95lbs. (32×1)

Comp WOD 1.3
Establish heaviest Power Clean
4min AMREP
Burpee Box Jump(24/20)
-4mins starts right at end of 8min
-Score is Power Clean number plus burpee box jump reps
Ex: Power Clean – 135 BBox Jumps – 50
Total= 185

Total Score: 314 (275 Power Clean and 39 Burpee Box Jumps)

Felt good on the power cleans, just need to get better with form.

5:00am– 1/4 cup of Cashews

6:00am– Workout

7:15am– Regular smoothie (Banana, strawberries, kale, almond butter, scoop of vanilla protein, almond milk)

10:00am– 1/4 cup of Walnuts

12:15pm– Salad (Spinach, chicken, 1/2 avocado, broccoli, carrots, balsamic) and Crunch protein bar

4:00pm– Pool workout

5 Rnds

6 Pool Lengths, 20 Pushups, and 20 reverse crunches

4:30pm– 12 minute abs

5:00pm– Apple and almond butter

7:00pm– 2 turkey burger patties, 1 cup of roasted veggies, 1/2 avocado, 1 sweet potato, and Franks hot sauce

8:30pm– Not there yet but will probably have a scoop of almond butter

  • My legs were still super sore this morning from the leg workout on Monday. Getting one full day under my belt also made me get over the weekend of traveling and hanging with family.
  • Getting out of work early today and getting other things done makes me want to get a job where I can work remotely or possibly start my own business.
  • Also changed from cashews and peanut butter to walnuts and almond butter so we’ll see how it goes, it feels a little bit more hearty so I’m ok with it.


Tuesday 9.15.15
20 PVC Pass Through
10 Around the Worlds w/ PVC
ATW With feet on box
Superfriend Stretch
Bench Press
5 @ 75% 1RM(0.9)
3 @ 85% 1RM(0.9)
1 @ 95% 1RM(0.9)
* Now go for new 1RM!
Mars Bar
20 Box Jumps(30/24)
400m Run

Bench: 235

Metcon: 12:45

My legs were pretty shot going into the metcon just from the killer leg workout I did yesterday in Cincinnati with Mark (4×5 1 1/4 Squats at 255, 3×10 Single Leg Squat 60lbs. dumbells). Felt good on the running portion but could have moved quicker throughout the box jumps. As for the bench press, I’m just a bitch when it comes to that.

Breakfast 6:30AM- Regular Smoothie (Banana, strawberries, Kale, Peanut Butter, Scoop of Protein, Almond Milk)

10:00AM- 1/4 cup of Cashews

10:30AM- Cup of fruit at work meeting

12:15- Whole Foods Salad (Spinach, peas, chicken, broccoli, balsamic) and Power Crunch Bar.

5:00- 3 Over easy eggs and half of avocado

6:00- Workout

7:00- Chipotle Burrito Bowl (Chicken, white rice, black beans, mild, guac, lettuce, cheese)

8:00- Basketball game (Lost by 1)

9:30- Scoop of almond butter and bottle of Kombucha chia juice