Surviving Smolov

Does anyone else feel like they need a t-shirt that says “I survived Smolov?”

I wanted to get this post out before we tested our 1RM.

We should all feel victorious. It’s not often we squat with near-max loads on our backs … 8 or 10 times. It truly was awful at times. I paid special attention to what I was telling myself each time I approached the bar …

“I’ve got this.”

“Just 4 more sets …”


“Trust your legs.”

I squatted at home for the third week of 8×4. Looking back it was really funny. My dear sweet husband took both kids down to the basement to ‘watch tv while mommy squats.’ While I was huffing and puffing away, I hear my 3.5 year old casting a spell on a lone seven dwarf our 5-month old had been chewing on. But the real kicker came during my first set of squats when Kyle said “you aren’t going to make 8 sets at that weight.”

Excuse me sir? That’s not what you tell somebody about to do 80% of her 1 rm plus 10 pounds. I secretly prayed for Hudson to cast a spell on him.

Oh wait. It gets better. My fourth round is over and my husband calls from the next room “you sound like you’re going to the bathroom.” “Ignore him,” I tell myself.

On my second to last set he comes into the room and asks: “are you sure this is this safe to do by yourself?”

SO. If anyone wants to squat with my husband next time, please do so, but don’t expect him to cheer you on. I’m not sure if he was testing my mental fortitude but if he was, I’d say what I was chanting to myself worked.

“Trust your legs”

“You’ve got this.”


Ready to test our back squats? Good job VCCF. Lets put some PR’s on the board!

Oh. And here is my last set … yes I have Bambi legs but I DO push them out each and every time. It’s too bad I didn’t get Kyle’s comments on video. Or my reaction. =)

Happy squatting!

Quinoa Salad with Avocado and Tomato

Memorial Day is synonymous with “Hero WOD” in the CrossFit world … if it’s not yet, it will be. So get ready for a doozy of a workout. I know we have a few weeks but I’m just giving you a heads up.

Afterwards, you’ll probably head to the lake. Or the pool. Or the beach where there are hot grills with greasy burgers and tasty dips on hand. I get it. I promise. While I’m not asking you to offend the hostess and bring ALL of your own food, I am asking you bring a healthy side dish you know you will eat. You can at least promise yourself one good thing is going into your body after wrecking it on a WOD similar to “Murph”

No, it’s not paleo. And no, I’m not off the wagon. More on what I’m doing to lean down in a different blog post. =) This quinoa salad is awesome.

Here’s what you need to know about this recipe: eat the serving suggestion. That way you don’t fill up on just carbs and fat. If you make this exactly as stated each serving size should be 100g. Yes. Buy a kitchen scale and measure it out if you’re serious about eating well. If not, eye ball about 1/2 cup and you will stay on track. Pack turkey or chicken burgers while you’re at it and kindly ask the griller if you can add these to the coals … you are sharing after all. =)


Quinoa Salad

1/2 C uncooked, quinoa

1 C water

2 Roma tomatoes, seeded and finely chopped

1/2 C shredded fresh spinach

1/3 C finely chopped red onion

2 TBSP lemon juice

2 TBSP olive oil

1/2 TSP salt

2 ripe avocados

1/3 C crumbled feta cheese

1. In a sauce pan combine quinoa and water. Bring to boil, reduce heat and simmer, covered about 15 minutes or until liquid is absorbed.

2. Transfer quinoa to a medium bowl. Add tomato, spinach and onion and stir. Add in olive oil, salt and lemon juice. Toss to coat. Dice up avocado and serve. YUM!

Per serving: 332 calories (makes 4)

24 g fat

27 g carb

8 g fiber

7 g protein

** I’m on WBKO this coming Wednesday making this recipe plus chicken burgers, set your DVR’s =) ** 

Technique Class with Bob!


Some of us really enjoy technique work. We understand wrong foot placement and hand placement could be the difference in speed or transferring more weight overhead. We enjoy drills with the PVC pipe. Yea, the PVC pipe.

Enter Coach Bob Sanborn, often referred to as The Kettlebell Nazzi. He knows his stuff and we’re so excited to announce his new technique/Oly lifting class Tuesday nights starting May 5th at 7pm. 

Bob designed the class to start with the Spencer Arnold warm up and the Burgener warm up to prep us for snatches and proper positioning for all three pulls of the lift. This is tedious work will require patience. Your hard work will pay off.

Bob also has programmed slow motioned positions to understand why we pull from where we pull and he will talk us through it using the Spencer Arnold Warm up.

Lastly, and I’m just hi lighting a few of the major movements and drills we will be doing, squats, squats, squats!!!! Have you had a coach tell you to go as low as you can go? Have you had a coach stop you and tell you only to go below parallel? Neither are wrong, it just depends on your goals. Bob can explain and show you ways to get lower if you are willing to work for it.

We’re growing and thanks to YOU we are able to offer specialty classes like this. Thanks Bob and thanks for coming. See you Tuesdays at 7pm!