Athlete Journal: Ingrid Kantola, Entry 14 – 5/21/12

It’s been 2 years since Ingrid had emergency open heart surgery and she is presently training for the CrossFit Games. She also just graduated last week from graduate school at the University of Texas!

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Ingrid Kantola – Athlete Journal 5/21/12

(Read Ingrid’s Bio here)

One thing I forgot to share with you is that last Friday May 11th was the two year anniversary of my heart surgery, and I totally forgot to share the mile stone with anyone! I am scheduling my two year follow up with a cardiologist in the next few weeks, just to make sure everything is on track and to “wow” doctors with my progress. I was lucky to have an exceptionally talented surgeon, Dr. Abbas Ardehali, and my follow up appointments are usually unremarkable, which is doctor talk for “good to go.”

We had another brutal week of Outlaw programming. Or maybe I just think it’s brutal because we are working on areas that are especially weak for me. I know I need to improve on high volume, low weight workouts, aka strength endurance. This includes high volume pull ups, dips, and push-ups as well as low weight squats.

I’m not going to go into full details on the numbers, but just trust me that they reps sets are usually over 20 and that my times have been terrible. I find myself immediately gassed and I need to work on pacing through the workouts better. And while my lift are improving, I still have a lot of work to do to be CrossFit Games ready and in a position to contribute to the team the way they need me to.


Barbell Gymnastics: Snatch work

Conditioning: 5 rounds with equal rest


Unbroken Pull Ups

105lb Front Squats


Barbell Gymnastics: Clean & Jerk

Strength: Back Squat

Conditioning: 10 Minute AMRAP

Rope Climbs



Barbell Gymnastics: Hang Snatch

Strength: Bench Press & Good Mornings

Conditioning: 4 Rounds

75lb Front Squats

Toes to Bar

Lateral Box Jumps


Conditioning: 2x

500m Row All Out

Rest 5 Minutes

20 Unbroken Chest to Bar Pull Ups

15 Ring Dips

20 24k Kettlebell Swings

Rest 1:30

20 Unbroken Pull Ups

15 Ring Dips

20 24k KB Swings

Rest 1:30

Finish with 500m Row All Out


Barbell Gymnastics: Snatch

Strength: Muscle Up Volume

Conditioning: 5 Rounds

1 minute max back squats at 165lb

1 minute max double unders

On top of all that training, on Saturday I graduated from the University of Texas Graduate School with a Masters of Education in Kinesiology- specifically Sport Management with an emphasis in Facility and Event Planning. It feels great to be done with school and to be moving on to a full time position at CrossFit Central as the Director of CrossFit Sport and Events, as well as adding coaching duties and facility director duties as well.

On Sunday, I went back to bikram yoga for the first time since Regionals. I had been taking a little break, but I started to feel the effects of lack of mobility work and getting back to bikram was necessary. I could tell that my hamstrings were going to be sore from the second pose of the class! I pretty much stopped going to the chiropractor and acupuncturist after Regionals as well, and I simply need to take better care of my body as I am still training in “Games Mode” for the summer.

This week promises to be another tough week of training. I am looking forward to more yoga, getting back to the chiropractor and acupuncturist, and taking care of my body better!