Journals will be posted at 3pm Pacific:

Mondays - Ingrid Kantola of CrossFit Central

Tuesdays - Peter Egyed of CrossFit Fury

Wednesdays - Michael Winchester of CrossFit Central 


Ingrid Kantola - Athlete Journal 2/27/12

(Read Ingrid's Bio here)


Week 1 of the 2012 CrossFit Games Open - Training Log


This past week was solid for me. I had a good division of strength work and some tough metcons. I did not have any body work scheduled for this week, so recovery was on my own. I tend to neglect rolling out at home, but I am working on making it a mandatory part of every warm-up. I am still working on eliminating sugar from my diet, but I held my boyfriend accountable for his coffee intake, so I expect some similar repercussions in terms of being held to my “no sugar” plan. We had a good food shopping trip this weekend, so next week I will discuss my nutrition and supplements further. Here is the detailed outline of my training last week, with a summary of the Open WOD 12.1 at the end.



11AM with Whitney Welsch


5 Fast Kipping Handstand Push-Ups

20 Unbroken Double Unders


This was to practice fast kipping and to test my new Rogue jump rope. It’s amazing!



Row 1 Minute Hard

Rest 1 Minutes

271m, 267m, 271m


Back Squat 5x


165 is my nemesis for the back squat. Earlier this year we did heavy breathing squats for a 20 rep max. I failed at 165 twice, getting 12 and 14 reps. 165 is almost exactly 70% of my 1 rep max in the back squat so it is a mark that I really want to hit for 20.





15 Walking Lunges

15 MB Slams

15 Walking Lunges

250m Run


Front Squats 3-3-3-3-3


Front squats are also my nemesis. I am working on fighting out of the bottom better and understanding that how my form feels, isn’t the same as how my form looks. Usually I feel like my squats are super ugly, but on tape the breakdown isn’t as bad as I feel. On both sets at 170 I got only two reps. 165 was a 5 pound PR for 3 rep max.


Tabata Hand Stand Hold

Practiced freestanding holds, no walking. I could hold the whole time, but usually had a few single hand steps each round. Also played around with leg positioning, splits, straddles, etc.


Partner Workout

    10 Burpees
    20 Jumping Lunges
    30 Double Unders
    5 SW to SW Shuttles

Alternated with Michael Winchester.

Work Times: 1:41, 1:46, 1:49, 1:50


Homework (Broken up throughout the day):

25 HSPU (did during my 11AM session)
50 Ring Dips (broke up into sets of 10, used the rings in my bedroom finally)



7AM Strictly Strength Class with Travis Holley

Ran about 800m to the gym

Mobility/Dynamic Warm-Up




Lateral Band Walk

10 Sand Bag Bent-Over Row

10 Dual KB Sumo Deadlift

12 Sand Bag Walking Lunges

10 Sand Bag Push-Ups


Push Press 8x2 w/ 3 Perfect Push-Ups

@ 125


Unbroken Hang Power Snatch 5x5 w/ 3 Box Jumps at 36”



9AM Olympic Lifting SWOD


25 Band Good Mornings

10 Snatch Balance (45#)

10 Toes 2 Bar

10 Push Press (45#)



1 Power Snatch

2 Overhead Squat

3 Power Clean



3 Snatch Pull

3 Clean Pull

All at 95#


5:30PM Bikram Yoga


1PM Gymnastics Warm-Up

Forward and Backward Rolls, Tabata hollow holds, pull overs & glide kips


Part A:

21 Power Cleans @ 115
Rest 90 Seconds
15 Power Cleans @115
Rest 1 min
9 Power Cleans @ 115


Accidentally went 10 pounds heavy at 115, the WOD was written at 105. I’m glad I went heavy, was a grip test mostly.

Part B. 
15 Ft Rope Climb
10 Wall Ball (12#)
15 KB Swings (16k)
20 Double Unders


This was a really fun WOD. Samantha Briggs was in town visiting and while we weren’t going head to head, I would see her around the wall balls every now and then. She is an amazing machine of an athlete. And an extremely sweet girl!


Bikram Yoga


The CrossFit Games Open WOD 12.1

7 Minute AMRAP

Burpees with a two hand overhead touch (6” above your standing reach)

Score: 111


Open WOD Reactions:

Burpees and I have a love/hate relationship. I used to love them prior to my heart surgery when I had worked my personal best up to 41 in 2 minutes, strict push-ups. After I had my sternum reattached with wires, push-ups were among the last movements I could do without pain. I avoided burpees further because they are more efficient when you can drop your body to the ground and land fully on your front, which also didn’t agree with my whole reconstructed ribcage thing. I think this was a good WOD for the start of the Open, a good warm-up per say.


My plan on this one was, “Do Not Stop.” I have a problem with resting, where if I rest once, I’ll keep doing it. So by not allowing myself to rest once, I kept a steady pace and hit my minimum goal of 100 and my middle goal of 111. My deltoids got pretty tired. I was overall very happy with how I did and I am really looking forward to more skill and strength tests in the next 4 weeks.