90 DC Results

I realized I never posted my results from the 90DC. I PR’d on every benchmark!  See below:

The 2013 90 Day Challenge. January 1, 2013 – March 31, 2013:

Benchmark WODs: 

(to be completed first week of Jan., and again last week of March)

1. “Fran” – RX (95/65)
2. 1RM Snatch
3. 7 Minute AMRAP: Burpees
4. 10K Row 
5. 1RM BackSquat

Benchmark Results:

Benchmark WOD 1/1/13 3/31/13
1. “Fran” – RX at 65lbs. 5:24 5:19
2. 1RM Snatch 85 lbs. 105 lbs.
3. 7 Minute AMRAP: Max Burpees to 6” target 64 total 69 total
4. 10K Row 44:40 43:53
5. 1RM Back Squat 165 lbs. 185 lbs.

cold nights. warm soup.

soup1“When you know my love, my love will warm you.” ― Ruby Dee

It takes time to eat healthy. Yes, there’s prep involved; chopping and slicing and dicing. For me, Sundays are a good day to do this. But it has been so cold recently and I’m just ramping back up out of the Holiday into eating healthy mode that the fridge still remains relatively sparse and there’s only so many days you can rely on Chipotle. I love you Chipotle, you know who you are, but even I can grow weary of your scrumptious ways.

So when I found myself home from work with an hour to spare before the WOD I discovered it’s actually fairly quick and simple to make butternut squash soup. From scratch. Yes, I said simple and quick soup from scratch. The ingredients to make butternut squash soup stay good for over a week if not longer so you can keep them on hand and not feel rushed to make something before they go bad.

Peel and dice the following: a whole onion, green apple, handful of carrots, cloves of garlic, and a one butternut squash. Put them in a pot with some chicken stock, couple of bay leaves and a teaspoon of ginger. Slowly bring to a boil while you put away your stuff, get changed into your WOD duds, throw the ball for the dog, thumb through the news.

Once the pot boils, cover it and turn off the hot stove top. Set the covered pot aside and let it simmer.

Head out to CF and hit the WOD.


I was gone a total of an hour and a half. By the time I came home all the ingredients were cooked and ready. All I had to do was puree. Easy to do with a simple immersion blender, mine did stop working mid-puree last night so I ended up using a traditional old blender, a little more messy and time consuming but the last step.

soup 2

Nothing beats hot soup on a cold winter night post WOD. Nothing.

3rd 90 Day Benchmark WOD:

1RM Backsquat. Completed: 165lbs. PR!


“It isn’t possible to love and part. You will wish that it was. You can transmute love, ignore it, muddle it, but you can never pull it out of you. I know by experience that the poets are right: love is eternal.” ― E.M. Forster


I. Establish a 1RM Back Squat in 15 minutes – Completed: 1RM at 155lbs. PR!

II. 1 minute Max Effort Burpees – Completed: 15 Burpees total. PR!

III. 1 Attempt Max Effort Unbroken Muscle-Ups Completed: practice, practice, practice…

IV. Row 500m – Completed: in 2:38.

End of Summer Throwdown ~ Day 3 of 4


I. End of Summer Throwdown WOD 3

15 Minutes to Estabish a Max Combined Weight for CrossFit Total

-1RM Back Squat

-1RM Press

-1RM Deadlift

*Cannot move on to next movement until both athletes have completed the same movement

*No limits on number of attempts, but must be completed within 15 minute cap.

Completed: With three awesome partners, Rich and Keith. And three PR’s! Back Squat @ 145lbs. Press @ 80lbs. Deadlift @ 245lbs. Our math, ie. our final totals, went by way of our enthusiasm, through the roof, but that’s okay. High fives all around.

II. AMRAP in 5 minutes:

Wallballs (20/14)

Completed: 74 total Wallballs. We ran out of 14lbs. Used the 10lbs. Which was fine. If you think about it, we ran out of 14lbs. because there were so many people in class. People showing up to be healthy!