Unapologetically Me

MDUSA Weightlifter. GInger. coach. dj swole. jabaica.

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  1. notmodernart said: Commonplace books are such a lovely old fashioned thing, and seem so poetic and romantic to me, yet we still do this collecting today via Pinterest and tumblr. But I like the handwritten ones the best.

I never thought of Pinterest and tumblr as modern day common books but you’re right! I prefer my handwritten one as well. It makes it easier to go back and look through everything. There’s also something more raw and personal about handwriting notes.

Filed under notmodernart

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  1. lifttobefit said: Groupon is having a $10 off $30 deals and there’s always tons of massages on it

I’ll take a look! I’m looking for a more intense and targeted massage like Neuromuscular. Maybe Groupon will have something :)

Filed under lifttobefit

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  1. suchgains said: Will that auxiliary strength training program be public?

I hadn’t thought about it, but I can publish it.

Our CrossFit gym has our members doing squat, press, deadlift, pull-ups, and HSPU as part of our regular strength work but depending on what days and how often clients comes in, they could miss important strength days.

I’m coming up with a plan that will use different movements from the ones listed above that they can do 3x a week for 12 weeks. This will be something they can do on their own during normal class times.

Filed under suchgains crossfit

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Tuesday 7/29/14


A) Med Block Power Snatch

  • 47kgx2,did 51x2, 55x2, 59x1x3
  • the medium blocks were difficult for some reason

B) Squat

  • 110kgx5x5
  • feels good to start pushing the squat again! Good ol’ 5x5

C1) Dumbbell Bench Press

  • 30lb DB’s x10x2, 35lbx8x2, 45lbx6x2
  • I LOVE bench! Super pleased I could get the two 45lb DB’s for 6 reps

C2) 1 Leg RDL

  • 24kgx10x2, 33kgx8x2, 40x6x2
  • Single leg RDL work never fails to make me sore! Love it

Ring Ab Rollouts

  • 6, 6, 6
  • did one less set than last time and actually feel like I didn’t rip my abs apart this time! haha last time I couldn’t do ab work for like 2 weeks because it hurt so badly

Filed under weightlifting oly training barbell

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Random Thoughts Before Bed

  • I feel that since cutting my caloric intake to try and drop a weight class, my sense of taste in enhanced - particularly for carbs. A plain slice of bread tastes pretty sweet to me now. Can’t wait to get down to 71kg and maintain there. 
  • I’m writing a 3x a week auxiliary strength training program for my crossfit gym and I’m pretty excited about it
  • Scouring the OPT website has been very educational for me. I love the way they do programming, however, their certification is extremely pricey. One day I may take it but for now, I’m going to try to glean what I can from the info they put out for free on a daily basis
  • I need to schedule a massage for my upper back and forearms. I think targeting my forearms will do wonders for my left wrist, which although better, is still hurting me. I also have a gigantic knot in my left trap that may be affecting my left shoulder?
  • I’m very much enjoying keeping a commonplace book. I’ve been writing down thoughts, quotes, words, etc. that I like from literature, videos, lectures, conversations, etc. on index cards for the past several weeks and have amassed a good collection. 
  • My sister is creating a website for me and I’m stoked! She’s amazing with photography, filmmaking and editing, graphic design, etc. 

Filed under random thoughts

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Training Monday 7/28/14

8:30am at Mash Elite

A) Snatch

  • 35kgx3, 45x3, 55x2, 60x2, 65x2, 70, 74, 77, 80, 83
  • this wasn’t Don’s program but I didn’t have it and the Mash team trains way earlier than we do so I just followed along with them. Happy that 83kg is becoming more consistent

B) Hang Clean + 2 Jerks

  • 55kgx2, 65, 75, 80, 89
  • These were fun. Haven’t done hang cleans in a long time. Love doing double jerks

C) Snatch Pull

  • 80kgx3, 85x3, 90x3
  • These felt very good. I want to more of these


A) 1 Pull + 1 Snatch

  • 53kgx2, 57x1x2, 61x1, 65x1x2, 69x1, 72x1x2
  • these felt like money! So much better even than my snatches in the morning

B) 2 Cleans + 1 Jerk

  • 67kgx2, 72x1, 78x1x2, 83, 88, 90
  • these were pretty good.  A bit soft on my lockout on my last couple of jerks though

C) Push Press

  • 45x5, 55x5, 60x5x4
  • Getting strong!

D1) Russian Leans

  • 8, 8, 8
  • for the hammies 

D2) Feet Elevated Inverse Row

  • 8. 8, 8
  • for dat back

Filed under weightlifting training lifting oly snatch clean and jerk

2 notes

Saturday and Sunday 7/26 & 7/27

Sat 11am

A) Low Block Power Snatch

  • 47kgx3x2, 51x2x2, 55x2x3
  • super tired today. Kinda annoyed at doing low block power snatch two days in a row. usually saturday’s are squat and push day

Back Squat

  • 70kgx6, 80x5, 92x5x5
  • These felt super easy, as they should. It was only 80% of my best clean

Sunday 10am

Jerk + OHS

  • 115lb, 135, 165, 185, 205, 215 (PR), 225 (PR)
  • not scheduled to do anything sunday but wanted to do something for fun. Proud of a 15lb OH squat PR with more in the tank!

Cardio: 3 Rounds

  • B1) Row 300m easy-mod pace 
  • B2) 30 double unders (i suck at double unders so this was good practice and not super intense)
  • B3) 100m Farmer’s Carry (60# per hand)
  • I love rowing for cardio. Farmers carries were harder than I thought they’d be. I believe that bringing up my carrying strength will help me in the long run with staying strong and healthy though.

Filed under weightlifting snatch ohs overhead squat jerk oly crossfit cardio

2 notes

Friday 7/25/14


A) Power Snatch from low blocks

  • 47kgx3x2, 51x3x2, 55x2x3
  • I love the low blocks

B) Push Press

  • 45kgx5, 55x5, 60x5, 62x5, 63x5, 64x5, 65x5
  • Very pleased with these. My OH strength is increasing! 

C1) 1-Arm DB High Pull

  • 30lbx8x3
  • Got to bring this up. I’m weak in my upward pulling. This will also be beneficial for my shoulders

C2) DB Bench Press

  • 35lbx7x3
  • I love bench press. I love when my chest is sore


A) 1 Pull + 1 Snatch + 1 OHS

  • 53kgx1x2, 57x1x2, 61x1x2
  • Yay first complex of the new cycle! Complexes are the bomb

B) Cleans

  • 68kgx3, 73x3x2, 79x2x2, 85x2
  • easy doubles

Filed under weightlifting oly olympic lifting snatch clean and jerk snatch pull dumbbell bench press overhead squat

7 notes


Training at my gym alma mater Mash Elite today with my Mash Mafia brothers and sisters ;) I love these guys.
It’s so awesome to get a break from my daily routine even for just a day.

Trained at 8:30am this morning which is much earlier than my usual 11am haha. We go back at 2 for more work.

In other news, I’m back on that diet grind. Trying to get down to 155lb or so. Logging my meals myfitnesspal so I can see the macro/calorie breakdown.