6/14 BS and Randy




75 power Snatches at 55#
5:38 Rx’d


Mid-Atlantic Regionals

We just got back from the Mid-Atlantic Regionals, held in fairfax at the GMU field house where Takeover competed and finished 22nd. Having the chance to not only watch all the amazing athletes but to actually compete was just what I needed. I have a new sense of motivation and hunger to increase the intensity of my workouts. More thoughts on regionals and all that came from it soon. For now, I have a new training partner, clean record board to fill, new programming and I’m ready to go!

Progress Report

My goal is to also use this blog to track my workout performance. I’ve been pretty slack with recording my workouts and sometimes rely on an out of date record board for one rep maxes. So, in order to stay more focused on my progress and my goals, I will probably start recording workouts, or at least PRs on here. So…a few new PRs >>

Fran 4:51 (1/26. reached goal of doing unbroken thrusters with no real intention of PR-ing. Slow and steady on thrusters ended up getting me a 3 second PR. Anxious to tackle this one again and be more aggressive on the thrusters)
Jerk 150 (by 5 # 1/14)
Back Squat 210 ( by 5# 1/28 )
Deadlift 280 (by 5#. 10 pounds away from goal of double body weight. unless I can lose 5 pounds and then lift this weight again 🙂 )
Snatch 113(by 13# 2/5)

i really do

Strong equals Sexy

Strong equals sexy. Strength is beauty. Strong is the new skinny. Have you heard any of these up and coming phrases? Before I started Crossfitting, I had a different standard of what my ideal body image was. Probably not anything too surprising. Think about the models that cover magazines like Shape, Women’s Health, Fitness, etc. I don’t care that they’re airbrushed. I don’t care that they are all a size 0. I still clipped the pictures and put them on my fridge to act as little devils on my shoulder when I went for the second helping of my nightly Breyer’s mint chocolate chip.














But the past year a funny thing has happened to me. I no longer find that body type appealing. Yes, they look good, but do I want to look like that? No, I can honestly say that I don’t. Body image has been shifting for me and I love it. I love whenever I get a bout of self consciousness about certain areas (my arms for example) I can then walk into my gym and have other girls compliment the very thing I was just stressing about. It helps me remember that my arms have purpose. They aren’t just there to try and perfectly tone so that my cutest tank top looks good, but they’re there to clean and jerk and ring dip and overhead squat. Spaghetti arms won’t help me butterfly kip or get my 14# wall ball above the sticker. And when it comes down to it, the feeling I get after a kick ass workout definitely beats the (now fleeting) feeling of wanting to look perfect in my tank top.

I’m not gonna lie…I often lose sight of this. It’s hard when I’m around a group friends that just have that naturally skinny build, wearing cute girly clothes that only seem to make me feel huge. I can’t wear my workout clothes all the time and sometimes it really is hard to find something that I feel good in. Broad back, big thighs, shrinking ass, big arms, small chest…pretty standard athletic build but limited options in clothing styles. So what do I do? Stick to styles I feel most comfortable in (I am 100% convinced that it’s all in how you feel. If you feel like you’re rockin an outfit, you probably are) and just be happy. And think about the bad ass women I admire that probably have the same problem!

I love looking at pictures of strong Crossfit women and admiring not only what they look like, but their strength and confidence, too. It’s become a package deal for me. And I really hope this is starting to become a new standard of beauty. To have women proud of being strong and not worried they’re too bulky or their thighs are too big or back too broad.






When I started this blog at the beginning of January I did so with the intention of using it strictly for accountabilty. I wasn’t even sure if I was going to share it or not. Does the world really need another blog of someone just talking about themselves? But recently I’ve been coming across different articles and quotes that inspire me, building my own confidences in things and being inspired by those around me, so why not pay it forward?

Check out this article: Dispelling some myths: Women in Crossfit.


A is for Accountability

Tonight's dinner: Sweet and Savory Stuffed Acorn Squash

So here we go. I paid $20 to be part of a Paleo Challenge if anything but to have even more accountability. As I have yet to get this blog going or even share it with the world I realized that the motivation I felt a few weeks ago has slowly been disappearing. It’s easy to feel motivated coming off a holiday hangover but now that I’m back in the swing of things with a semi-regular workout routine and an equally semi-healthy diet, I am finding myself falling back into the status quo. And that was not my plan.

In a few weeks two great gyms, Crossfit Odyssey and Crossfit Takeover, will become one awesome powerhouse, so in the meantime we’ve slowly been integrating members, hitting the other gym’s WODs and, most recently, sharing in their Paleo Challenge. (Great info on paleo on Robb Wolf’s site here). Odyssey did a challenge back in October, but I fell off that wagon almost as quickly as I hopped on. With my newly found desire to be the biggest TFBA I can be, I realized one of my major weaknesses is food. Don’t get me wrong, I am overall fairly healthly and follow a paleo-based guideline. But I crave sugar, snacks, beer and wine. Not in a really overindulgent way, but enough to where I know I’m not reaping the many benefits of a Paleo diet. In addition to the countless health benefits (heart disease, high blood pressure, diabetes, digestive problems to name a few) taking soy, wheat, grains, sugars, processed foods and dairy out of your diet is also said to promote dental health, good skin, lower depression and anxiety, improve energy levels and keep your body fat low and healthy. Looking at all these benefits on paper, are the handfuls of peanut m&ms really worth it? I’ve listed some of my favorite website resources on the side. Find the recipe to tonight’s dinner (pictured above) here.

So the challenge officially started Saturday, but I officially start today. While I know the “rules” call for 100% paleo for 30 days, I will be realistic and honest with myself. Occasional glass of wine=okay. My normal evening consists of at least one to two (and often more) glasses of wine, although sometimes I switch it up with beer. So my change will be drastically reducing this, replacing it with hot tea, especially as I get closer to bedtime. Other than that small (IMO) cheat, game on. I did my benchmark workouts Saturday and am anxious and excited to see the direct correlation between my diet and my performance. It’s time to get off the plateau.

So it begins….

I’m starting the new year with high hopes for myself. While I’ve never been big on “resolutions” I do love the idea of the new year as a “fresh start”. After the overindulgence and chaos of the holidays, it’s such a perfect time to regroup, refocus and get back on track with life. This past year brought about some huge changes for me…I started working for myself full-time, became a Crossfit trainer, got my first tattoos and just overall started to feel like I was becoming the person I really want to be. Although I’m not even close to being the best me I can be, I’m hopeful that this new year will take me closer to that. And so begins my blog…an accountability tool that I will use to talk about getting myself back in shape as I try to kick ass in my training, my attempt to eat clean and pay more attention to what I put in my body, trying to become a better trainer with gained knowledge, effective communication and shared inspiration to those around me, building my business, staying motivated, procrastinating less, organizing more, accepting myself for who I am and not who I think others want me to be, and, like my blog title says, being an unashamed Total F#@cking Bad Ass.