Schedule of CrossFit Athlete Journals:

Mondays - Ingrid Kantola

Wednesdays - Travis Holley

Sundays - Michael Winchester


Ingrid Kantola - Athlete Journal 6/4/12

(Read Ingrid's Bio here)


Photo provided by Brian Sullivan.


I added a “fun” event to my training protocol last week. The Camp Gladiator Games Tryouts are a fun little test that I have taken on. Last year the entire event was trials and finals of a five minute obstacle course. I absolutely LOVE obstacle courses! This year they held tryouts on six events to qualify for the finals.


Part 1 of the CG tryouts:

  • 100m Sprint - 13.09 (hand time at finish line)
  • 2 Miles: 16:21
  • 20 Touch Cone Drill: 0:29.87


Tryouts Part 2 (did not remember my times):

  • 400m Run with 25lb sand bag
  • 120yd sand bell chest pass
  • 120yd bear crawl with 50lb sand bag


These tests are an important reminder to have FUN! I easily get caught up in the competition and the emphasis on hard work. I forget fitness training is essentially play time. By allowing myself to take part in an event like the Camp Gladiator Games tryouts, I can play with events that don’t have much long term importance for me and do something different.


crossfit, crossfit games, crossfit central, ingrid kantola, crossfit regionalsThis week I coach a kids CrossFit camp at a local community center. I’m looking forward to lots of games, play, imagination, and FUN! We have plenty of relays, partner WODs, some swimming, and some educational discussions planned. But mostly I am looking forward to the kids teaching us some of their favorite games and having lots of laughs!


Friday May 25th
Barbell Gymnastics: Power Clean and Push Jerk

Strength: Front Squats
Conditioning: Row – 3 Rounds of Dips & Double Unders - Row


Saturday May 26th

Barbell Gymnastics: Snatch, Snatch Balance, Snatch Pulls


3 Rounds

  • Muscle-Ups
  • DB Thrusters


5 min AMRAP of:

  • Dead lifts
  • Burpees


3 Rounds:

  • 100' OH Carry @ 185/120#
  • Back Squats
  • Shoulder to OH
  • Run 400m


Sunday May 27th:

Bikram Yoga


Monday May 28th

Barbell Gymnastics: Split Jerks


5x 200m sprint (:29, :32, :32, :34, :30)


5 Rounds:

  • Thrusters
  • Unbroken Chest to Bar Pull-Ups
  • Double Unders


Tuesday May 29th

Barbell Gymnastics: Power Cleans


3 Rounds  

  • 50' Handstand Walk
  • Burpees
  • Sled Push


3 Rounds  

  • 400m run
  • Rope climbs
  • Overhead Squats


10x 20 second Row for meters, rest 40 seconds


PM - Bikram Yoga


Wednesday May 30th

Barbell Gymnastics: Snatch

Strength: Strict + Kipping Muscle Ups, Strict Press


10 minutes ME UB Double-Unders


12 minute AMRAP:

  • Hand Release Push Ups
  • KB Snatch
  • Tire Flips


Thursday May 31st

Bikram Yoga


Friday June 1st
Barbell Gymnastics: Power Clean & Push Jerk
Strength: Front Squats & Strict Handstand Push Ups + Kipping Handstand Push Ups

  • 200m Run
  • Rope Climbs
  • Unbroken Push Jerks


Saturday June 2nd



Sunday June 3rd


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