Who I am

Team Mom

I am a mom. First. Always. About 8 years now.......Some days I'm the best mom I know. Some days I need to wear sunglasses so they don't see my tears/fear/cluelessness. It's all about being consistent, keeping them safe, keeping them happy, keeping them healthy. Half the time I feel like I'm the same age as them and I'm pretty sure they can sniff those moments out. How do I get through the days? Sam. Friends. Family. I have a group of girlfriends that I bounce ideas off of, tell me I'm doing the right thing, laugh with me, cry with me, drink with me. I'm getting pretty good at this mom thing......some days.

I die.

Team Hardman

I am a wife. Going on 11 years. We have been together 15 years. You would think that we know all there is to know about each other. Nope. I know Sam better than I know myself, but there are moments that still surprise us both. Sam is my best friend, my cheerleader, my biggest supporter. He is blown away when I doubt myself - he always believes. Always. My world is better with him. It's not all perfect. He snores. I hate change. He lives to be spontaneous. He doesn't multitask as well as me (duh). He loves to party and socialize. I tend to like a small dinner party. It works. Why? Because we work at it. Together. Daily. We are Team Hardman.

In public of course

Mom date. Dad date.

Team Speech

I am a speech therapist. Not the most exciting thing in the world. No pics of my clients. That's illegal! :) HIPPA and all. Trust me. I work with kids. I have been a speech therapist for 11 years. I've worked with 18 month olds up to 18 year olds. Right now I'm in a middle school. I typically have a large range on my caseload. Autism, Downs Syndrome, Language disorders, Apraxia, Selective Mutism, deaf and hard of hearing, and articulation disorders. It's fun. I love working with kids. I love the people I work with. I therapize my kids at home (working on an /r/ right now!). I've done public school and private practice. Public school is where it's at for me now. Snow days. Summer break. Done deal.

Team Crossfit Annandale

I am an athlete. Yep. I am. Going on my whole life. I don't always feel that way, but I am. My sport has changed. I started in dance, then gymnastics (short lived), and softball. When high school sports were approaching it felt like all the girls were signing up for Field Hockey and Lacrosse. I saw the uniforms. Kilts. Cute. I'm in. So in high school I played field hockey and lacrosse. College came around and I didn't know what to do without a team. I worked hard and played both in college (2 years of hockey.....I was better at lacrosse). Graduated. I was lost. No team. No practice. No real goals. Went right into Grad school. That became my team. I did adult league lacrosse for a while. It was fun, but just games. Packed on the weight. A few years later I got into road races, triathlons, and then fell on Crossfit. That's where I am an athlete now. I have goals. I have made progress. Crossfit Annandale is my team. They push me. They notice when I'm not there. They make me smile. 

That's who I am. I feel pretty good about it.

It's been a while.....

Don't worry, I'm back! I haven't blogged in a bit for many reasons.....all good! Team Hardman has been busy busy!

First, it is now summer time. If you need to find me I am 1) at the pool, 2) at the gym, 3) eating, 4) at the gym. Basically been working on my jacked and tan.

Katie Hogan is the best!

Second, we went on an epic road trip. Here's how it went down:

 - Virginia to Pittsburgh 

- Stop at Niagara Falls

- Stop at London Ontario

- Stop in Madison Wisconsin

- Made it to Minnesota!!!!!

- Then back home via Nashville

We stayed for 6 days in Minnesota visiting family, drinking coffee at the lake, kayaking, and my cousin got married. 

 

I finished up the Granite Games Qualifier the day we left on this monster of a trip and then had to wait a few days to find out how I did. Well, all my hard work, following Coach Bijan and Sam paid off. I finished in the top 100 (out of 688!)!!!! Scaled of course. I am learning everyday that I can do a lot of RX workouts, but when push comes to shove I am a scaled athlete and that is ok by me!

Now off to the pool, then watch The Games, then to the gym! Have a wonderful day!

Streaky part 2: Nutrition, Focus, and just plain awesomeness

Jenn or Streaky.....which ever you call her - is an awesome person. Anytime I've had a question or needed to be inspired she is there with a smile on her face and probably a heavy ass barbell in her hand. She has been through a lot and is a super positive person. I first interviewed her here and now that some time has passed I decided I needed to catch up with her again. Of course, she said yes.

She is one of the first women I saw pictures of that lifted heavy and 100% gave me the guts to not only say "I want to do that too" but actually get the courage to do it. For that I thank you Streaky.




1. What does your off day look like? What do you like to do other than pick things up and put them down?

My off day is usually spent doing meal prep, laundry, and prepping for the week ahead. Hanging with my boy and pups. I love being outdoors, hiking, biking, motorcycling, exploring.


2. What does your training day look like? Where are you training? Multiple times a day? With friends or alone?

My training days right now are pretty intense - 2 a days - strength, conditioning, bro stuff at Golds Gym for aesthetics and accessory pieces - TONS OF BICEP CURLS - I usually train alone, but sometimes I get lucky and have a buddy.

3. What advice do you have for women looking to lift heavy shit?

Lifting heavy shit is so empowering. DO IT! With it brings forth a confidence you never knew existed.


4. Favorite movie?

The Goonies


5. What was your take-away from Regionals Team last year? The good. The bad.

I loved that I set a goal to compete at Regionals and did what it took to get there. The good: being able to compete along side of the best teammates led by the amazing Miki Carey. Being part of a team was pretty neat. I've never played sports or anything, so it was a neat dynamic. The bad: I wasn't 100% confident in my abilities and strengths. I focused too much on what I couldn't do instead of what I could. :(

6. What is your focus on now? Crossfit? Lifting? Do you have goals set?

My focus is still on training like a boss. I still love crossfit, however I'm leaning more towards powerlifting/Oly/Grid style training. I love moving heavy shit really quickly. I have a ton of goals set for the next 6 months.

7. What has changed for your new meal plan? Flexible dieting, Macros....?

My new meal plan has a lot more carbs added in to it because my volume and intensity has increased a ton. 

I don't really consider myself a flexible dieter. As of now my food choices are usually body builder/zone like - with the occasional splurge on a rice crispie treat. By occasional I mean daily. LOL 

I literally can't even....bad. ass.

8. Any competitions coming up?

My first Competition this season is going to be June 26/27 - power lifting/power X. Can't wait to see how my new dieting and programming has changed since last season.

9. What the question you get asked most?

The question I get asked the most: "when is your next show?" I always have folks assume I'm a body building, which I take as a compliment. Probably my biggest pet peeve question "how do I get lean and tone without being bulky or too muscular like you?" :(



10. Who do you look up to? Who are you DYING to meet?

I look up to a ton of people - my mom - peers - I find inspiration, wisdom, and knowledge from everyone. Dying to meet? No one in particular. I love meeting new people!

11. Any new tatoos in the works?

No new tattoos in the works, however I'd love to finish my left arm sleeve and fix the Koi fish that everyone says looks like a thanksgiving cornucopia.

12. Morning person or night owl?

I'm both - Morning person and a night owl.

13. Do you have a motto or a saying that gets you through the tough workouts?

My motto that gets me through: the first thing I usually tell myself is there are no pansies in the hall of fame. Pick it up Streaky!!! and "don't beat yourself up. you came in, did work, and punched the clock. You are one rep closer to the podium. Suck it up and do work - nothing but a peanut."

14. What's the hardest part about coaching? What's the best part?

I don't feel like there is a hard part to coaching - passing the written testy maybe. Hahahha  The best part is seeing an athletes face light up when they PR, learn a movement, and appreciate you for teaching them something outside their comfort zone. The feeling inside is indescribable. It makes my soul happy.

15. Where do you see yourself in 5 years?

In 5 years I hope to still be coaching and competing and getting prepared to compete as a Masters Athlete.

16. How has the move to Crossfit Goat and Georgia been? Missing the beach?

Quite honestly, this move has been extremely taxing on me mentally, physically, and emotionally. It has affected my training tremendously. Weather, new surroundings, people, etc. is a huge adjustment. Once I finally got my bearings everything seems to be working out for the best. I am currently still doing make up and working 4 other jobs, but i love it. 

I absolutely miss the beach and Florida and my mom and friends and family and Gardens Crossfit very much. Looking forward to going home and visiting, but as for now I'm busy hustling and training my ass off here in Georgia. 

Thanks Streaky!!!!

Training Partners - like peanut butter and jelly

I do a good amount of work outside of Crossfit Annandale. I have a home gym (thanks Sam!) and I have no problem working on skills, strength, and running through WODs on my own. This allows me more time with my kids and save on babysitting fees. Sam hates working out by himself. He is a social butterfly and likes to be around people. Always.

I do understand and feel the benefits from having a training partner. I typically go into CFA 3-4 times a week to be with people, get inspired, and get pushed to go faster and lift heavier. I don't know where I'd be without my training partners. My training partners know who they are and we lift together, we push each other, we cheer each other on, we strategize with each other, and we do competitions with each other. Then there are the people that have no clue they are my partners. The person that comes in regularly, makes progress, laughs and enjoys the hour - they are my partner too. We cheer for each other and have a great time! Oh, and every guy in the gym. I am always chasing you boys!

A training partner also can mean FUN. Laughing, smiles, high fives, and hugs are all part of the PR magic. Trust me. So here is a BIG shout out to all those who have cheered, sweat, and pushed me along the way. Thank you. Love you all!

awesome running buddies

tutu running partner

our first triathlon

only fitting we do a wine country 1/2 marathon together

my biggest fan

the best tiny training partners

Those gym partners. Always there for a push!

So much great support for my first RX competition

All the feels on being 3rd for workout #1

Coaches, training partners.....awesome

My partner in crime

The dudes that get to answer ALL my questions and talk me off a ledge

Syn @Afrobrutality for all the support!

Training partners that love to dress alike

Team Work

 

 

FRIDAY!!!

My Week
This week has been crazy busy and crazy long. I'm right back into my training, hanging with the family, and enjoying the sunshine. Two months of school left until summer time (YIPPEE) and we have tons of fun trips planned......so we are starting the planning.


My Food
Food is going well. Meat. Veggies. This week I didn't get enough veggies in, but that's a quick fix of "add more veggies". Duh. I successfully avoided the donuts in the teachers lounge. Victory!

Workouts: Here is my whole week


Monday
Strength
Thrusters 5x5 @80%
105#
*got soooooo heavy.....I hear thrusters are "good" for you :)

Conditioning (I started with 125# and striped to 105#)
50 Double-unders
5 Hang Power Cleans (125)
5 Front Squats (125)
5 Shoulder to Overhead (125)
50 Double-unders 
4 Hang Power Cleans (125)
4 Front Squats (125)
4 Shoulder to Overhead (125)
50 Double-unders 
3 Hang Power Cleans (125)
3 Front Squats (125)
3 Shoulder to Overhead (125)

**** 8 minute cap; record total number of reps if you do not complete in under 8mins
*I've done this workout. There was no time cap the first time and I did it RX. Not today my friend, not today. I did the first 5 cleans and 3 front squats at 125# and then had to strip it. I don't mind stripping the weight, but i let it get in my head. This workout took me too long and I did not have fun with it. I'm working on that.

Tuesday
Skill/Strength
Deadlift
5x5 @80%
233# for the deadlift.......saw so many stars. I do love deadlift.

Conditioning
6 rounds
AMRAP 90 sec
3 HSPUs
5 Box Jumps (24/20)
rest 30 sec
*each round is 90sec + 30 sec rest; total of 2mins per round
*My first time doing HSPU's in a wod and not feeling like a dork! I am getting stronger and learning to push push push!

Wednesday: Hero WOD

WALSH

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

4 rounds
22 burpee pull-ups
22 back squats (135)*
200m Run with plate overhead (25)
*barbell starts on the ground 
* This workout got my head right again. My favorite kind, super heavy with pull ups. There was a time cut off of 45:00 and I made it into the 4th round! I was very happy with that. 3 + 16 reps. Wahoo!


Thursday
Skill/Strength
Push Press
5x5 @80%

95#

NANCY

Time
5 rounds for time:
400m Run
Overhead Squats, 15 reps (65#)
*16:55. That's a PR folks. I need to be faster. Bleh. Running. Can't I just lift?

 

Friday
Off. I earned it!

Have a great Friday folks!

I'm back!

My Day
Oh man, have I been sick. Allergies mixed in with a horrible cold. The cough. The snot. It was bad. I did not workout Mon, Tues, Wed, or Thursday. I did get back into it Friday, but at an easy pace. I did some good work Sunday and tried to come back like nothing happened Monday. Well, that was the plan. Monday was a little rougher than I thought. Still coughing some - just need to ease back in.


My Food
Breakfast: Salad, eggs, mint tea, mozzerella
Snack: Ostrim stick
Lunch: Tex Mex omelet
Snack: almonds
Dinner: beef and asparagus


WOD
Friday:
Sets Squat Clean (Touch & Go), 3 reps
 33 lbs Squat Clean (Touch & Go),
3 reps | 63 lbs Squat Clean (Touch & Go),
 3 reps | 83 lbs Squat Clean (Touch & Go),
3 reps | 93 lbs Squat Clean (Touch & Go),
3 reps | 103 lbs Squat Clean (Touch & Go),
3 reps | 113 lbs Squat Clean (Touch & Go),
3 reps | 123 lbs   * huge PR

3 RFT: Box Jump (24 In.)s, 100 m, and Kettlebell Swings : 6 mins 54 secs | Rx'd

3 rounds of: 10 Box Jump (24 In.)s, 24 in

 Run, 100 m 

20 Kettlebell Swings, 16 kg

Saturday:

Hiking in the Shenandoah Mountains

Sunday:

AMRAP 4 mins: Push Up (Deficit)s, Overhead Squats, Push Up (Deficit)s, and Overhead Squats : 4 rounds | 200 reps | Rx'd

4:00 AMRAP: 

10 Push Up (Deficit)s 

15 Overhead Squats, 80 lbs 

Rest 2 mins 

10 Push Up (Deficit)s 

15 Overhead Squats, 80 lbs

Double Unders : 300 Reps for Time : 9 mins 34 secs | Rx'd

300 Double Unders

Row 1200 m TT : 5 mins 32 secs | Rx'd

Intervals Row, 1200 m | 5:32

Monday:

 Sets Thruster, 5 reps |
33 lbs Thruster, 5 reps |
63 lbs Thruster, 5 reps |
83 lbs Thruster, 5 reps |
105 lbs Thruster, 2 reps |
 105 lbs Thruster, 5 reps |
 105 lbs Thruster, 5 reps | 

AMReps 8 mins: Double Unders, Hang Power Cleans, Front Squats, and 9 more : 127 reps | Rx'd

AMReps in 8 mins: 

50 Double Unders |

 5 Hang Power Cleans, 123 lbs | 

5 Front Squats, 123 lbs | this is where i had to strip the weight

5 Shoulder-to-Overheads, 103 lbs | 

 50 Double Unders | 

4 Hang Power Cleans, 103 lbs | 

4 Front Squats, 103 lbs |

4 Shoulder-to-Overheads, 103 lbs 

 50 Double Unders | 

 3 Hang Power Cleans, 103 lbs 

3 Front Squats, 103 lbs |

 3 Shoulder-to-Overheads, 103 lbs 

*this workout was supposed to be at 125#. I have done it at 125#. I could not do it yesterday. It was just heavy. I got in my head, had to strip the weight (which is fine by me) and keep going. Days like that are tough. There were a few tears in the car. I'm off the ledge now - thank god for husbands and coaches

Weekend Warrior

My Weekend
Friday I was sick. 24 hour thing, bad cough, some tummy troubles.......it was not fun. I still have a horrible cough, it comes and goes, but I feel ok other than that. Saturday was a great day filled with family and sunshine. I worked out, played Frisbee, watched the boys paint the driveway, worked out again, and then we headed out to dinner. We went to get Dim Sum and then hit up a Snow Cream Bus for dessert. I got the passion fruit tea (so good). Sunday was Crossfit Kids, more sunshine, and getting ready for the week.

Sunshine!

My Food
Meat. Veggies. More Meat. I had the best fried soft shell crab ever at the Dim Sum place. I think I should have eaten more on Saturday, but that cough was not making me feel hungry.

SO fun!

WOD

Friday: off

Saturday: 
Sets
Snatch Balance, 4 reps | 45 lbs Snatch Balance, 3 reps | 65 lbs Snatch Balance, 2 reps | 75 lbs Snatch Balance, 2 reps | 85 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs

Sets Strict Toes To Bar | 4 reps Strict Toes To Bar | 7 reps Strict Toes To Bar | 6 reps

Sets Strict Push Up | 12 reps Strict Push Up | 13 reps Strict Push Up | 13 reps

AMRAP 9 mins: Hang Snatches and Push-up (hand release)s : 8 rounds + Hang Snatch | 97 reps | Rx'd

9:00 AMRAP: 6 Hang Snatches, 65 lbs 6 Push-up (hand release)s *I stopped the video as I was coughing a lot....wanted to spare you all

Intervals Run (45 pound plate), 400 m | 4:19 Run (25 pound dumbbell), 800 m | 7:21

Intervals Run, 1 mi | 10:48 *I am not fast. Period. This is obviously slower than what I can do.

Sunday:

Sets Strict Push Up | 12 reps Strict Push Up | 11 reps Strict Push Up | 10 reps

Sets Strict Toes To Bar | 8 reps Strict Toes To Bar | 8 reps Strict Toes To Bar | 7 reps

Intervals Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 *no time kept because they suck. Nothing makes me want to puke like the prowler

Yep. You Suck.