CrossFit WOD, March 21, 2018

March 21st

Snatch (2-2-2-2-2-2-2-2)
Up to 65%
High-Hang Snatch (2-2-2-2-2-2-2-2)
Hi hang POWER snatch

Metcon (Time)
50 burpee box jumps
40 pull ups
30 front squats
20 S2OH
10 Snatch 135/95#

CrossFit WOD, March 20, 2018

March 20th

Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Side plank L
-Side plank R
-Lunge L
-Lunge R

Jog/Bike/Ski then 2 rounds of Isos

Metcon (Time)
Triple 3’s
3k Row
300 Double unders
3 mile Run
Metcon (Time)
Double Doom
2k Row
200 Single under
2 mile Run

CrossFit WOD, March 19, 2018

March 19th

Clean and Jerk (2-2-2-2-2-2-2-2)
Up to 65%
Power Clean and Push Jerk (2-2-2-2-2-2-2-2)
Push press or push jerk

Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

CrossFit WOD, March 16, 2018

March 16th

Metcon (Weight)
Power clean + hang squat clean + front squat + power jerk
Front Rack Box Step (20-20-20)
Clean the Weight and Step up on a Box that puts hip crease below parrallel

Alternate with DB rows
Bench DB Row (12-12-12)
12 reps each arm. Alternate with front rack step ups.

Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters 95/65#
*10 C2B
*after every 2 rounds add 2 reps to the C2B

5 round cap
Metcon (AMRAP – Reps)
3mins to complete 2 rounds of:
10 Thrusters
10 Pull-ups

5 round cap

Cash Out
Metcon (AMRAP – Reps)
2 min amrap:
Wall balls

Use 1 weight heavier than you normally do.

CrossFit WOD, March 15, 2018

March 15th

Gymnastics course:
Plank glider
Forward rolls
Shoot throughs

Metcon (AMRAP – Rounds and Reps)
Team challenge day 20min amrap:
Barbell 135/95# carry 125m
50 Bar over burpees
Partner carry 125m
50 push ups

CrossFit WOD, March 14, 2018

March 14th

Metcon (Weight)
6 Sets of:
2 high pulls + 1 power snatch
Glute bridge (6-6-6-6)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Alternate with bulgarian split squats 12 on each leg
Split squat (12-12-12-12)
Alternate with glute bridges.

Metcon (Time)
Deadlift 225/155#
Box jump 24/20in
Toes to bar
Metcon (Time)
Box jumps
Ab-mat sit-ups

CrossFit WOD, March 13, 2018

March 13th

Turkish Get Up (2-2-2-2-2-2)
Alternate with shoulder stretch/ rolling calves

Metcon (AMRAP – Reps)
E3MOM for 10 rounds:
1min Max effort row (bike or ski)

Score is total cals

CrossFit WOD, March 12, 2018

March 12th

Overhead Squat (10-8-6-4-4-4)
Try to get 10-20# over the weight that you will use for the metcon.
Alternate with muscle up drills.
5 Wall squats 3-3-1 tempo (last set do bare bar tempo ohs NOT against wall)
10 Beat swings
30sec T-spine stretch

Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes


Written by Coach Shenelle


Thich Nhat Hanh

This quote has stuck with me after reading the book “Essentialism”, by Greg McKeown.   How often do you find yourself focusing or thinking about the end result, outcome or reliving past mistakes over and over in your head.  I know that I have definitely struggled with this in many areas of my life and when I look back; this stems all the way back to classes, social groups, and sports I played in high school.  This is an area I am dedicated to working on this year as a person, mother, wife, therapist, and athlete. I think we all would like to work on being more present with loved ones, at work, and when we are pushing ourselves to be our best (trying to achieve a goal).  The question is How? How do I become more present, focus on the now, stop wasting energy on things you cannot control, thinking about past mistakes, or mentally preparing for the next thing rather than being fully present now in your current state. The following are some ways I am going to focus on “What’s important now” in 2018.

Focus on what you can control.  Sounds so simple, but it can be so darn hard especially in our professional  life, as a parent, and an athlete. As an athlete I can control my recovery, nutrition, training, mindset and sleep.  Everything else is out of my control so I have made a decision to not waste brain power or energy on anything else. I will rest my body once per week,  I will hit my macros, I will train and work on my weaknesses, I will dial in mindset and find focus in each present moment, not the outcome. I will get 7-8 hours of sleep a night.  I can’t control the Open WODs, the weather, if I get sick, if my kids get sick, if I didn’t perform well in a recent workout, how another athlete performs next to me, or if some one has more time than me to train.  I must focus on what I can control and when I find myself comparing myself to other or thinking about what may happen, I am committed to coming back to a place of focusing on what I can control and owning the moment.  Focusing on the task at hand.


  • There is only now.  Tune into the present, focus on the things that are truly important-not yesterday, or tomorrow, but right now.  Each day how do you focus on what you can do today to come closer to your goals. I have recently started writing in a gratitude journal which I have been wanting to do for over a year.. Yes finally I’m doing it.  because one morning I was like, well “I can focus on the now or wait another year..” Sitting down each morning for 5-10 minutes has really been a way for me to dial in my day, because it’s your dedication everyday that matters.  I focus on and write about what I’m thankful for, my intentions for the day, things that will happen no matter what (non-negotiables), and I remind myself “I get to!” I don’t “have to…”
  • Go Big and don’t be afraid to!-  there are two points I want to draw out from this statement.  First, finding focus on what is important to you and realizing to be your best at something, you have to let other things go. My priorities are being a mom, wife, having strong deep relationships, my professional career, and being an athlete.  This year I have sat down and focused on decluttering our lives and making sure that my/our core values and priorities are a daily focus. As a mother I want to spend quality time with my kids, take them to school, pick them up and have a family dinner every night.  So I do not train at night; I am committed to being home every night with Shawn and the kids. I have set myself up to train (which is very high on my priority list as you know..) while they are at school/work and at the butt crack of dawn…4:00 a.m.on the days I work 10 hours.  Another example is recently taking a step back from coaching (very hard decision). I love to coach and I am truly thankful I get to coach on Saturdays at Iron Industry! But when I started coaching at Iron I was doing it Wednesdays at 9:30 a.m. which was right in the middle of a training time for me.  I did it for a month and realized after talking with Shawn, it was not lining up with my priorities right now. It was really hard to tell Josh because I felt guilty and I truly wanted to coach. Coaching is a huge passion of mine. But after talking with Josh (of course he was extremely understanding), a weight was lifted off my shoulders and I was able to line my week back up  with my priorities for the present time.


The second point I want to make is not being afraid to go big on something!  I think sometimes we are afraid to go big on something and we spread ourselves so thin, that we are “Ok” at multiple things.  I think for me I have the fear of failure and also the emotion of guilt tied to going big. I am a type “A” go getter person with a lot of grit and perseverance and I don’t like failure.  I would find myself not going “Big” on something because I might fail. But this last year I have learned that failure is like fertilizer. It helps us grow. Success is not tied to an outcome, but success is effort and effort is a choice!  Don’t let fear stand in your way of putting your full effort into something! Believe in yourself. Your confidence comes from how you respond to a situation, not the outcome. Lastly, don’t let guilt play a role in holding you back! As a mother I have struggled with a lot of guilt surrounding training, but have learned to release it and realize I am teaching my girls to be better people by setting an example.  I have made them my priority and had to say “no” to recent social invitations because I want to spend time with them and be able to train. And for now thats “ok” with me. I have learned to release the guilt and focus on what I need to focus on right NOW …MY PRESENT MOMENT!

Coach Shenelle Higbee M.S., RECP, EP