Deload Week

So this week is going to be “weird” for me. I’m upping my cardio and downing my heavy lifting. GASPPPP!  Don’t worry, I’m not going to stop CrossFit but I am going to change up my schedule and include 30 minute rowing or running sessions. Here’s my schedule this wee: Monday: CrossFit Tuesday: Rowing & Olympic Lifts Wednesday: CrossFit Thursday: Running &… Read more →


Tuesday’s WOD

Hey All, running a million miles a minute but I wanted to get you your WOD so you know what you’re getting yourself into.  I’ll have an update soon! Promise Strength/ Skill: Clean and Jerk (Split) Conditioned Athletes:  15 min to develop Heaviest Clean and Jerk with Good Form Newer Athletes:  Work on the movement and build slowly THEN WOD:  2 rnds 800m… Read more →

Andria Kern Deadlift CrossFit

Done with Grad School. No Big Deal…

Happppppyyyyyy Monday morning loyal readers! How was your weekend? I hope it was fabulous.  Mine was… well less than fun but for a VERY good reason. I had to finish my FINAL grad school research paper.  50 pages on… well on this website  Thanks to you, I had Google Analytics to provide in my paper.  A huge relief.  I was… Read more →

Andria Kern Better Than Yesterday

CrossFit Makes You Better Than Yesterday

PR. Personal record.  They are the moments in CrossFit that we cherish.  They make the hard work worth it!  As you reflect on the past week, what did you accomplish? What did you do that surprised you?  Did you push yourself hard each and every day? What can you do to be better than yesterday? Show up. It’s simple.  It’s… Read more →

Average Week at my CrossFit Box

Here is today’s CrossFit WOD for all of you looking for a work out: Strength: Snatch Pulls/ Power Snatch 5×2 Snatch Pulls (10 mins) 5 X 2 Conditioned Athletes: Work up to 110% of 1RM Snatch Newer Athletes: Work on form and build to a 2 rep heavy Power Snatch 10 min to build a 1 RM with good form… Read more →

Mizzen and Main 4

WOD 120512

Happy Wednesday! This past weekend was amazing! The photo shoot for Mizzen + Main was incredible. Here are some photos from the shoot! By the way, it’s really hard to NOT work out when you are accustomed to doing it nearly every day of your life.  Wow!  But tomorrow is going to be my first day back in the gym… Read more →

Adrenal Fatigue: Learning to Relax

Happy monday morning! Guess what? I can’t CrossFit for a whole MONTH! I’ve put my body into overdrive these past two years and haven’t done a proper deload week at all.  So, now I live with the consequences of adrenal fatigue. Straight from Diane Sanfilippo, who has suffered from adrenal fatigue as well: “Contributors to the stress that leads to… Read more →

Female Athlete Triad

The Female Athlete Triad

Recently, this topic has hit me hard as I witness many women in the CrossFit community suffering from variations of Female Athlete Syndrome.  For those that don’t know, the Female Athlete Triad consist of the following: Low Energy Availability: This is often cause from changes in diet.  In the CrossFit community, we prescribe “real food” or the paleo diet to… Read more →

WOD 112612

Mobility:  Shoulder and hip mobility Skill Practice Warm Up:  None (extra mobility) Workout:  Snatch Advanced/Intermediate*: squat snatch 1 – 1 – 1 – 1 – 1 – 1 – 1 (seven singles with increasing weight) Novice: hang power snatch + overhead squat Metabolic Conditioning Workout:   “Chain Gang Shuffle” – As many REPS as possible in 7 minutes. 1 single arm overhead SandBell squat left,… Read more →

Andria Overlooking Canyon in Yosemite

Black Friday: CrossFit Style

Unless you’ve been hiding under a rock, you are well aware that today is the ominous “black friday.”  Thousands of people are lined up outside in hopes of scoring the ultimate deals.  Is this what the holiday season has come to?  Christmas decorations put up in October, Thanksgiving dinner being pushed to lunch so people can get to work in… Read more →