Category Archives: Crossfit

Carmel, Indiana

I’ve been in Indiana since Monday and get to head home this afternoon.  Hooray!

During my stay, I’ve had quite the little tour of the suburban towns of Indianapolis.  Our hotel was in the very tiny town of Lebanon, while the audit was located in Whitestown about 10 minutes away.  A few days before I left for my trip, the idea popped into my head that I might be relatively close to my friend, Kali’s new house so I did a quick MapQuest search.  Only about 30 minutes!

kali and me

So of course we had to meet for dinner! 🙂

detour bar and grill

The weather was beautiful… a tad hot with the sun out but once it went down, it was perfect!  we sat outside at Detour Bar & Grille and each ordered a salad and a couple cocktails.  It was such a treat to meet up on a whim and I’m glad we got to catch up!

carmel in

We met about halfway between the both of us in the super cute town of Carmel.  There were so many little shops and restaurants that I wish we had more time to spend walking around.

Crossfit Carmel

I really enjoyed visiting the Crossfit gym during my last audit so I thought I’d check out if there was one in the area.  Since I loved the friendly town of Carmel so much, I decided to stop in for a workout at Crossfit Carmel this morning.

crossfit carmel

It’s really interesting to see how one box differs from another and is unique in its own way.

crossfit carmel box

Everyone was very welcoming and encouraging during the workout.  After a warm-up, we ran a 1 mile time trial and I was very pleased with my result – 6 min 47 sec!  Since my half marathon set me back a bit, this was the first time I felt good enough to run again.

crossfit carmel tire

Next, we completed the WOD (workout of the day) which consisted 3 rounds of 300 meters on the row machine followed by 30 box jumps.  It was tough but it definitely woke me up and now I’m ready for the day!


Crossfit Louisville East

Hello from Kentucky!

Two of my coworkers and I are currently out of town for an audit in Louisville.  We flew in yesterday afternoon and had a few hours to relax before heading to dinner.

louisville tortoise

On the way to find a restaurant, we pull up to a stop light and see this creature!

close up tortoise

Ohh ya know, just a guy taking his GIANT TORTOISE for a walk.  No big deal.


against the grain

Anyways, we stumbled on this brewery and smokehouse, Against the Grain, which is located in a section of an old, renovated train station.

pulled pork at against the grain

I ordered the pulled pork sandwich which also came with coleslaw and their house barbeque sauce (left).  They also offered several other kinds of sauces so I chose a vinegar-based sauce called Carolina (right) for some variety.  Everything was delicious!

Crossfit Louisville East

Since I don’t have to be at work until 9:30 am this morning, I decided to drop in a local Crossfit box to get a workout in.

crossfit louisville east

Generally, Crossfit gyms allow people to visit while out of town without being a member.  I had the choice to pay a small fee or buy a shirt and workout for free.

crossfit louisville east shirt

Definitely went for the shirt!  🙂


Today was their “rest day” which I later found out was anything but!  I now realize the coach meant no heavy lifting.  We started off with a warm-up of jogging and sprints.  Although my foot is still a bit sore from the half marathon a few weeks ago, I decided to try running a bit and good news, no pain!  🙂

Then came “Annie” consisting of double unders and ab-mat situps.  The exercises are split up into 5 sets of 50-40-30-20-10 reps each.  (i.e. 50 DUs, 50 sit-ups, 40 DUs, 40 sit-ups, etc.)

AND THEN came the actual WOD:

  • 10 wall balls
  • 5 burpees
  • 10 kettle bell swings

10 rounds each

I was a sweaty mess at the end but as always, I felt amazing!!  Now time to get ready for work.  Have a fantastic day!

In Honor of Memorial Day

Happy Memorial Day!

While most of us are off work and enjoying our 3 day weekend, we must not forget the importance of Memorial Day itself.  It is a day to remember the men and women who died while serving our country.

Murph for Miller 2013

In honor of Memorial Day, my CrossFit gym hosted their 6th annual event, Murph for Miller, which I had the pleasure of participating.  (<— although I may have opted for an alternative word for ‘pleasure’ while actually doing the workout. 😉 )

murph for miller

“Murph” is the name of a WOD (Workout of the Day), in memory of Navy Lieutenant, Michael Murphy, who was killed in Afghanistan in 2005.  The following was his favorite workout and thus, named Murph in honor of him.


  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

The event, Murph for Miller, is held each year to not only remember Michael Murphy, but also to honor a local United States Army Special Forces solder, SSG Robert Miller, from Wheaton, Illinois who also died in action in 2008.  (You can read a little more about him in the above picture.)  Seeing how I spent my entire childhood and adolescent years growing up in Wheaton, I was particularly interested in getting involved in such a great cause.

Each of the 1-mile runs must be completed in its entirety at the beginning and end of the workout; however, the pull ups, push ups and squats can be partitioned whichever way the athlete(s) chooses.

murph for miller squat

Since this was my first time tackling Murph, Tracie, one of our coaches (above), was kind enough to partner up with me and split up the workout half and half.

murph for miller run

I ran the first mile while Tracie took care of the second, and we divided the remaining workout into rounds of 3-6-9 (3 pull ups, 6 push ups, 9 squats) and took turns completing 3 rounds before switching off.

murph board

Again, I don’t know why I think the workouts always look semi-‘easy’ on paper, but this WOD was anything but!  It was tough!!  We finished Murph together in 34 minutes, 50 seconds, and I’m still feeling the after-effects all over my body.  Ouch!


I stuck around the gym to watch the other heats take on Murph.  It was such an exciting event with a DJ who played upbeat, motivating music to energize the participants, as well as the spectators who all cheered on the athletes!

murph for miller tccf 6

The workout as prescribed (aka RX) is to complete Murph entirely by yourself… with a weighted vest.  I would say the majority of participants steered away from the weighted vest.  Some completed a full Murph, others did half by themselves.  And then some partnered up for the entire Murph and worked as team, like Tracie and I.

Military Heat

murph for miller military heat start 2

The 11:00 am heat consisted of all military and/or uniformed participants.

murph for miller tccf 2

murph for miller tccf 5

murph for miller tccf 4

murph for miller tccf 3

Marines, Air Force, Police, and Fireman all came out for the event.  It was so cool to watch this heat and honor those who serve our country.

murph for miller military group

Everyone did such a great job and Murph for Miller was a huge success!

crossfit group

Special Thanks

Although Memorial Day is technically observed for those who died while serving our country, I still have to give a “shout-out” to my brother, Pete, who currently serves in the Coast Guard.

peter coast guard

Thank you for your service! 🙂  And of course, thanks to everyone else who is also currently in the service!  Your time and dedication is incredible and very much appreciated.


Enjoy your Memorial Day, whatever you decide to do, but don’t forget to remember those who fought, served, and died for our country!

(Most of the pictures on this post were taken by and borrowed from CrossFit Tri Cities.)

Crossfit Open Workout 13.3

So I did it again.

I drove my butt over to Crossfit this morning with plans to endure 12 minutes of pain in another open workout.

check your ego at the door

I walked up to the door, read this sign, turned around and went back home….

…just kidding! 😉

But this sign couldn’t apply more to Crossfit.  Nearly every time I read a workout when I first started, I think to myself, “psshh this will be a piece a cake!”  And you want to know what?  I was wrong EVERY. SINGLE. TIME.

Since I’ve been doing Crossfit for the last couple months, that mentality is quickly weaning away.  I am finally getting it through my head that none of these workouts are easy.  They are brutal.  But like I’ve said before, they bring a such an amazing level of satisfaction once completed and I walk out with a high sense of accomplishment.


Having said all that, when the Crossfit Games announced this week’s open workout, there was not one ounce of me that thought this would be easy.

crossfit 13.3 workout

Okay so first of all, 150 wall balls?  Ouch.  In case you are unfamiliar, wall balls consist of squatting down holding a giant medicine ball and throwing it up against the wall.  Ladies use 14 lbs and throw at a 9 ft target.


One double under is jumping rope where the rope goes under your feet twice in one hop.  Yikes.  And finally, a muscle up is where you hold onto 2 gymnastics rings and pull yourself all the way up.  All the exercises are shown here.

My results?  I completed 150 wall balls and 28 double-unders in 12 minutes and I felt like I was going to die.  But again, looking back I’m glad I gave it a try!

Walk & Breakfast

Per the usual Saturday morning, I took Mac on a nice 30 minute walk.


Although it’s still annoyingly cold for the end of March, it didn’t seem so bad today since the sun was bright and shining!


I swear the sun has all the difference in the world when it’s cold outside.  Just makes me one happy girl!


Breakfast might not be all that much to look at, but it was tasty and satisfying!  Scrambled eggs, chicken sausage and avocado.  Yummy!

Now I’m off for a girls’ weekend in Springfield… Spring Break 2013 baby! 😉