• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Athlete Journal: Ingrid Kantola, Entry 13 – 5/14/12

CrossFit Central continues to prepare for the games with the help of Outlaw Rudy Nielsen. Ingrid still anxiously awaits finding out whether she is on the team...but enjoys life in the meantime.

Written by Ingrid Kantola Last updated on May 14, 2012

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Ingrid Kantola – Athlete Journal 5/14/12

(Read Ingrid’s Bio here)

I had to go back and look at my workout log from the week to remember everything that has happened!

First of all, Outlaw Rudy Nielsen, made his way to Austin with his beautiful baby Deacon in tow. They coached through four training sessions, including a team workout on Monday, two workouts on Tuesday, and another on Wednesday. Rudy (and Deacon) watched for our strengths and weakness and there were definitely a lot of improvements made. Rudy and the boys planned not to finalize the three ladies on the team until we know more about the Games. We hope to find out more about the workouts and procedures for our team before we make our final roster.

The team workout last Monday was my first team workout in a long time. I had done some partner WODs, but working together with two or more people on your team is something different. Team workouts are focused on work/rest intervals. The intensity of team workouts is a lot higher for me, as I don’t feel the need to take unnecessary rest, but to hold on until transitions to take my rest. The final piece of the team WOD was to find each persons’ 3-rep max front squat. I completed 3 at 165lbs, which is my 3RM personal best.

Rudy likes to program what he calls “barbell gymnastics.” He explained this term is based on the concept that Olympic lifting isn’t just heavy lifting, but that you have to be incredibly dynamic and coordinated, and have great bar/body awareness. I performed a 140lbs hang squat snatch in training on Tuesday. 140lbs is was my PR from the ground. We followed the snatching with a quick WOD and then went home to rest for the second session.

Tuesday night we went down to the RedBlack Gym to get on the platforms. We did more barbell gymnastics, working on our split jerks. Again, I PRd, putting 185lbs overhead. I’m going to have to figure out how to get that from ground to shoulder if I ever want to make 185 my clean and jerk PR. We finished with some squat technique, dialing in high-bar versus low-bar back squat styles. I learned I don’t fully utilize the stretch reflex at the bottom of my squat and lose the “bounce” to power out of the deep squat. A lot of my work with Don Ricci in the next year will be to get super strong and work on strength technique that I have not fully developed. It is one thing to be strong, but to make it look effortless is another task!

By Wednesday we were feeling pretty beat up, so we had a relatively shorter session with 4 sets of 3 minute intervals with one minute transition. We did thrusters, muscle ups, burpees over boxes, and rope climbs to completely empty the tank. I think we were all ready for a rest day on Thursday!

Then I headed off to College Station, TX, home of Texas A&M University, to see my sister receive her PhD. I am very proud of my sister and the work she put into her degree in rangeland ecology. Plus we got to take pictures in our silly costumes.

On the trip I got to do some CrossFit traveling and worked out at BoomFit and CrossFit 979 on Friday and Saturday. Both gyms had great spaces and were very gracious in letting me do my own programming in their boxes, not a common trend for many gyms. Following preset programming kept my visits organized, but working out by myself is never as much fun. I felt like I did a decent job of pushing myself, but know I would have had better marks with teammates in the gym!

This week is going to be another good week. I am starting responsibilities for my updated job position at CrossFit Central as well as my own graduation ceremony this weekend. Plus the NorCal Region competes this weekend, and I need to keep an eye on the leaderboards for my friends at CrossFit East Sac! By the way, did you see how close the finish was for the top spots in the women’s division in the SoCal Region? Eleven points between first and fifth!

About Ingrid Kantola

Ingrid Kantola studied Sociology at UCLA and was an All-American pole vaulter. After graduating in 2008, she made her way through local 5Ks, and old strength training routines until she found CrossFit in 2009.

Ingrid’s first CrossFit competition was the Southern California Regional in 2009, and after training on her own at UCLA she finished in ninth place. She joined CrossFit Los Angeles shortly after the Regional and went on to sweep the events of the 2010 SoCal Sectional before a bacterial heart infection and subsequent open heart surgery sidelined her for the summer season. Ingrid recovered quickly and moved from the City of Angels to Hell’s Half Acre to continue her journey as a University of Texas Graduate Student in Sport Management.

Ingrid began interning at CrossFit Central in Austin, Texas and trained at the RedBlack Gym under Coach Michael Winchester until she was ready to join the elite training group of coaches at CrossFit Central. In 2011, she qualified for the South Central Regional and took sixth place behind five previous Games competitors. She has continued training at CrossFit Central with an increased focus on strength and metabolic conditioning.

For the 2012 season, Ingrid hopes to qualify as an individual athlete and take her first trip to the Home Depot as a CrossFit competitor.

As an intern at CrossFit Central her job responsibilities have been in event planning for challenges and competitions. She graduates in May and will assume a new role as the Director of Events and CrossFit Sport for Trinity Training Systems.

View All Articles

Recommended Articles

patheadline2
The Formula for a Successful CrossFit Gym
106690607772068823384321971850806174107450o
The 7 Sneakiest Rest Strategies in CrossFit
tjg8134cc
The 10 Commandments of CrossFit
3afa7dcffc40db0631009xxx
How to Strategize and Win a WOD Like Rich Froning

Primary Sidebar

Latest Articles

Joe Sullivan (100KG) Records All-Time Raw World Record Squat of 386 Kilograms (850.9 Pounds)

Amanda Lawrence (84KG) Breaks Three IPF Raw World Records at 2023 Sheffield Championships

Derek Lunsford, Nick Walker, And Other Men’s Open Stars Will Guest Pose at 2023 Pittsburgh Pro

Shaun Clarida Wants To Break Flex Lewis’ 212 Olympia Title Record

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About