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Fitness

Athlete Journal: Ingrid Kantola, Entry 17 – 6/11/12

Ingrid only worked out three times this past week. The horror! Everyone thought it was a good idea except for Ingrid, but she's coming around to this idea of rest and recovery.

Written by Ingrid Kantola Last updated on June 11, 2012

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Ingrid Kantola – Athlete Journal 6/11/12

(Read Ingrid’s Bio here)

Photo provided by Brian Sullivan.

‎‎Today you are going to see the details of my workouts: reps and loads. However, you are also going to see that I only worked out three times last week! ONLY 3 TIMES! It seems incredible to me that I have allowed myself to decrease my volume. It made sense at the time, though. Last week I coached a kids camp for seven hours each day, shadowed two classes as part of my coaching mentorship program, and ran the scoring for a local fitness competition.

While my number of workouts was low, the intensity was high and the quality of the workouts was excellent. I was very pleased with the output of work and how the workouts felt on top of the stress of being a working girl. I was also willing to listen to my teammates and to take the needed rest of the weekend. Thursday was planned rest; Friday I was heading to the gym at 8:30PM when Michael Winchester helped me to reconsider; Saturday I was again tied up with the fitness competition; and Sunday was planned rest and Bikram yoga.

The intensity of daily work plus Outlaw programming has me functioning on another level. The balance between mental and physical has become an essential focus of my daily activities. I’m happy to make it through each day and to be able to tell my acupuncturist that despite three hours of sleep I still have a physical energy level of six on a scale of ten. I feel like I am making progress as an athlete.

The best news of the week is that I made the eight-man squad for the CrossFit Games. Only six will check-in at the Home Depot Center, though. I am training for the Team and everything that I do in and out of the gym needs to consider what will help me to be the biggest benefit to the Team. So if taking four rest days a week will help to improve my mental fitness then I will take the necessary steps to being my best every day!

‎6/4/12, 6:15pm at Red Black Gym

Barbell Gymnastics
1) Tall Snatch 5×3 – 75/85/90/95/95
2a) 4×3 Snatch Grip PP + OHS – 115/125/130/135
2b) 4×3 Snatch Pull – 165/165/175/175

Conditioning
1) Row 20:40 – 100/99/100/101/101/98/98/96/97/100 = 532m
Rest 10 Minutes
2) 4 Rounds + Yoke Carry loaded + 100#
Rest 10 Minutes
3) 8:31 (24kb, 20″ box)
Rest 10 Minutes
4) Unbroken Muscle-Ups, Every Minute on the Minute – 5/5/3/3/2

6/5/12, 4:30pm at CrossFit Central
Barbell Gymnastics
1) Clean from blocks 140-145-150-150-155-155-160
2a) 4×3 Jerk Dip Squats @ 205
2b) 4×3 Jerk Balance @ 65-75-85-95

Strength
1) Low Bar Back Squat
[email protected] 160, [email protected] 170, [email protected] 180, [email protected] 195, [email protected] 205
2) 7×3 Deadlifts, Every Minute on the Minute @ 195

Conditioning
5x (equal rest to round time):

100m Run

15UB Chest-to-bar Pull Ups

10 Dual Kettlebell Thrusters (16kg each)

200m Run

2:42 – 3:10 – 2:57 – 3:00 – 2:53
Total working time: 14:42
All pull ups unbroken, broke 2nd set of kettlebell thrusters

6/6/12, 6:30pm at Red Black Gym

Barbell Gymnastics
1) Snatch off block 115-115-125-125-125-125-125F-125

Strength
a) Narrow Grip Bench
75-85-95-95-95
b) Supinated Grip Bent Over Row
95-105-105-105-105

Conditioning
3x
75 Double Unders (Unbroken, 40/5/30, 40/26/9)
15 Handstand Push-Ups (Unbroken)
10 Hang Snatch @ 95# (5/3/2, 5/3/2, 5/5)
10:29

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.

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