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I PR’ed CrossFit Benchmark Elizabeth

I’m in a rut again with CrossFit. I’ve been doing a lot of grunt work, and it’s definitely taken its toll mentally. I’ve also been struggling with programming. I follow many gyms, and lately, none of their workouts have been appealing to me — which means I program my own. Again, this is taxing. I did CrossFit benchmark workout Elizabeth on a whim yesterday because it was programmed.

Elizabeth is:

21-15-9 of

  • Squat Cleans 95 lbs for women
  • Ring Dips

And I beat my time by over 2 minutes! This was a shock to say the least, especially considering my garage was a balmy 40 degrees. I last did this workout 6 months ago, so I didn’t think I’d PR it. I can definitely say my ring dips are much better, and I pushed the squat cleans I think more. Still, it was a shock. But, when you have been doing something for so long and you’re struggling, any small victory is a win.  

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I Can Only Do Me

At my gym, they give us time domains and goals to hit. The workout will have a suggested time domain to finish in. For the most part, I miss these time domains unless it plays to my strengths.

This week, I mostly worked out in my garage. I was still recovering from FrostFit, a CrossFit competition in Colorado Springs, so I was taking it easy.

I did a workout that had a suggested time domain of 31 minutes. I finished in 42 minutes.

It was at that point I realized I can only do me. I wasn’t going to push myself to the point of failed reps or injury, so I went at my own pace.

I can only do me, and you should only do you.

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The Importance of Grunt Work in Crossfit

Grunt work is where the magic happens. If you talk to professional athletes, they’ll tell you this. For this new year, I’m focusing on grunt work, and, to be honest, none of it is very fun.

I’ve been doing grunt work for squat snatches, deadlifts, chest to bar pulls up, deadlifts, and now ring muscle ups. Below are some of my videos I’ve made documenting this.

When you put in the work, you’ll be rewarded. Or, at least I hope so!

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Those Rare Moments of Brilliance in Crossfit

If you’ve been doing CrossFit long enough, you know that most of the time it’s just a grind. Yet, there are those rare moments of brilliance where you shine and where you love it.

Today was one of those days. The WOD was:

EMOM 15 minutes of:

  • 5 Clusters 95 lbs
  • 10 pistols
  • 15 GHD sit ups

This workout I loved and was, in my opinion, brilliant. The clusters (a front squat with a push press from the ground every time, or a thruster from the ground every time) were surprisingly easy for me. The pistols I’m working on getting deeper in my squat, and I love GHD sit ups. This workout was fabulous for me. Here I am doing a bit of the pistols:

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My Thoughts On The Firing of Dave Castro

I was very sad to hear about Dave Castro being fired from CrossFit. Although he had his quirks, he made the CrossFit Open announcements interesting. Plus, there’s no doubt the man knew his CrossFit programming. Taking CrossFit from its beginnings to where it is today is no small feat.

If there’s one constant with humanity, it’s that things change. Still, that doesn’t mean we have to like it or even accept it. All it means is that we move on from here. CrossFit will go on. The question is: will it be better or worse? Only time shall tell.

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CrossFit Hero WOD Klepto

I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.

This CrossFit workout consists of:

4 Rounds for Time of:

  • 27 Box Jumps
  • 20 Burpees
  • 11 Squat Cleans (100 lbs for women)

This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!

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PR’ED CrossFit Open Workout 21.1

Today, I re-did CrossFit Open Workout 21.1. This was the first time wall walks were programmed in the Open. The CrossFit workout is:

15 Minute Time Cap:

  • 1 wall walk
  • 10 double unders
  • 3 wall walks
  • 30 double unders
  • 6 wall walks
  • 60 double unders
  • 9 wall walks
  • 90 double unders
  • 15 wall walks
  • 150 double unders
  • 21 wall walks
  • 210 double unders

I smashed my old PR and surprised the crap out of myself. It’s always a good day when you PR.

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CrossFit Hero Workout Sisson

I went to the gym today and did CrossFit Hero WOD Sisson. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

His Hero Workout consists of a 20-minute AMRAP:

  • 1 rope climb
  • 5 burpees

  • 200 m run

And wearing a weight vest.

This workout was plain fun. I almost didn’t do it because I was hesitant that I would be able to do this CrossFit Workout with a weight vest, but it wasn’t all that bad. I did extra rounds because it was just plain fun. Try this workout out for size when you can!

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Changing your CrossFit Programming

As I mentioned yesterday, I did Barbara Ann. The next day I had planned another heavy leg workout, but when I woke up, I knew I couldn’t do that. So, I had to come up with one that was all upper body. I did some ring dips, strict pull ups, and dumbbell push press.

I was a bit disappointed because I wanted to do the others more; however, the beauty of CrossFit is that there’s always another day to do the workout.

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Crossfit Girl Workout: Barbara Ann

Barbara Ann is a new CrossFit Girl workout that was just released almost a year ago. This new workout consists of

5 Rounds for Time with a mandatory 3 minute rest between each round.

  • 20 Handstand pushups
  • 30 Deadlifts (135/95)
  • 40 sit ups
  • 50 double unders

I did this workout on Monday, and it took me 41 minutes. I hate resting in CrossFit workouts; I just do. If it hadn’t have been a Benchmark CrossFit workout, I would have skipped the rest.

However, I didn’t think much about this workout; until today. I woke up, and my quadriceps are killing me. It’s painful to go up and down the stairs. I’m assuming the deadlifts got me. It as a lot of volume, and as I get older, my body just can’t recover as well from this.

It was a fun workout that I’ll definitely do again.

Check out the my CrossFit competition videos on my YouTube channel, and subscribe today! My goal is to get to 100 subscribers soon. Thanks for subscribing!