New Programming (and a long-a** post)

So I wrote a long email to John McEvoy, the head coach / owner of Crossfit Craic.  I’ve been working with him on some nutrition stuffs and when I took the 3.5 weeks off because of business travel, I used it to really focus on what my goals are.  Here is an abbreviated version of the email that I sent him:


After not seeing him for a long time, I remember asking Jay about a month ago if he’s still at Craic.  He said he was taking a month off and would be back soon.  I remember thinking that a month seemed like a long time off – but understood the need for a break.  As I sit on this plane, having not worked out since August 14th, I now understand.  I missed working out, but I’ve been so busy with work and traveling that I haven’t had the chance or desire to.  On the rare days during my travels where I’ve had time, I’ve opted not to because my body is so tired from lack of sleep, lack of nutrients, standing /walking all day, chasing people, talking, meetings…Even with those excuses, I found that over time –  I was making the conscious choice not to go to the gym.  I also (some in my control, some not) did not eat as well as I should have during these last couple of the weeks.  A little too many meals with potatoes, and snacks that included candy and chips… But not enough to actually gain wait (I’ve actually lost weight – including muscle) over the last couple of weeks.

But as weird as this sounds, I believe that I needed this time out to get my bearings, set goals, and simply reset.  I have definitely seen tangential benefits from the work that I’ve done over the last 1.5 years of Crossfit and the last couple months of nutrition work over these last couple of weeks.  I had so much more stamina to stand, run around, survive these last three weeks. This would have never happened without Crossfit.  In addition, while there were times where I indulged in foods that I shouldn’t have (some by choice, some because I had no other choice) I didn’t go full bore into eating shit – which historically would have been the case with me.

To look back, I’ve spend much of the last year being injured, recovering from injury, and bouncing back and forth from feeling unmotivated to motivated.   Sometimes I would feel completely left out of workouts because I would have to modify the crap out of stuff.  But the thing that I didn’t do, and I now know I needed it – I didn’t really take the time to hit the pause button and take stock of where I really am right now and really where I want to be.   That’s what I ultimately have used this last three weeks for.  Let’s call it active mental recovery.  So, where does that bring me now and how do I get there?

Taking stock:

  • The effects of the cortisone shot that I got a couple of months ago has worn off.  My bi-cep and rotator are causing me pain in everyday life again.
  • My muscles have atrophied over the last few weeks because of lack of nutrition and not working out.
  • I am not happy with where I am with my personal body weight / body image.
  • I have not worked out in three weeks.
  • My body doesn’t feel awesome after the lack of good food / food quantity that I’ve done over the last couple of weeks.
  •  I’ve discovered that I have a gluten intolerance.
  •  I took advantage of these three weeks “off” and am renewed and dedicated to improvement.

Where I want to be:

  • At my goal weight (which, readers, isn’t a number I want to share, because ultimately it’s about body comp, not weight) 
  • Shoulder rehabbed to a manageable state
  • Stronger, better, faster
  • Be able to do all the 2014 Games Open workouts Rx (and contribute to that Craic team score)
  • A dead hang pull-up by the time the Open comes around


  • Physical therapy
  • You (John) with a solid plan and understanding of the challenges I face
  • Myself


The reason why I listed resources in my email is that in the long ago, Jarrod Dizzle Davis told me that most people don’t use the resources around them to make sure that they’re successful.  I wanted to take stock of the relevant resources around me to help ensure my success.  Jarrod (whether he likes it or not) is also a resource that I will use a lot to provide advice, insight, or just a good ol’ kick in the ass.  I’ll also use the people around me (like my awesome husband and pals) too.

To that end, I’m going to continue on the nutrition path with John and he’s also created a 4-week training program to get me to fitness goals that I want.  His programming is:

Workout One

  • 5 x 10 dead lifts (heavy, increase weight if I can)
  • 5 x 10 bench press (heavy, increasing weight when possible)
  • 5 x 20 dead lifts (light and fast)
  • 5 x 12-15 tricep extensions

Workout Two

  • 5 x 10 back squats (heavy, increase weight if I can)
  • 3 -5 partner assisted pull-ups x 5 (if not partner, use a band)
  • 3 x 20 dumb bell step-ups
  • 4 x 12-15 bicep curls
  • 5 x 15 sit-ups (different variations) with 30 seconds rest in between

I’ll be doing these workouts three days per week.  Week one will be One – Two – One, Week Two will be Two – One – Two and so forth for four weeks.  Recording these workouts on this blog will become repetitive, so I will be tracking my weights / notes on this Google Doc.  I’ll still be posting about how much I hate dead lifts (I mean, seriously…it’s like he knew how much I hate them and programmed the crap out of them) and other thoughts about the workouts – but you can find the weights and progress on the Google Doc.

So here goes.  I’m already two workouts in and looking forward to seeing progress over the next four weeks!


  1. I look forward to seeing the results Christina. I went through a little bit of a set back and working with John helped me get back on track. Keep in mind that it takes time so don’t get discouraged with little change in a short time frame. 🙂

  2. Pingback: Birthday Cherry Picking | Crazy Catfitter

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