Time to become faster, stronger, & healthier.

NPFL + Crossfit


I know a lot of people don’t keep up on the ~latest~ crossfit news, but I just wanted to get everyone’s thoughts of the NPFL.  

I know Andrea Ager has been tweeting about the NPFL draft all weekend, I know of at least 5-6 “big” name crossfit athletes that are signed up.  Annie, Lindsey, and Elisabeth are already signed to teams. The rest are participating in the draft and will hopefully be picked to join teams in June.

If you haven’t heard anything about it: our own doge-loving suchgains wrote a really interesting write up that summarizes it here.

I agree that the competition will lower costs to join/ participate in ~the sport of fitness~ and that it is going to benefit athletes and spectators.

The article relates it to powerlifting and writes:

"Competition between rival federations is typically a good thing in sport - it provides more options for athletes and spectators. Myles Kantor says that in American powerlifting “due to different preferences about drug testing, equipment, andorganizational style, many powerlifting federations exist in America that accommodate these diverse preferences.” 

I think Pete did a great job writing it up and it’s an interesting read if you haven’t heard about it!

So Wednesday ended up being a rest day because of homework and work so yesterday was legs day! Sorry for the lack of post-workout selfie….I was in such a hurry to shower and get to work so a post-shower selfie will have to do haha.

Warm up:

- 10 min walk to gym
- 2x300m row sprints


- BB Back Squat: 45x10 65x8 85x6 95x6 45x10 
- Leg Press: 90x15 110x12 140x10 160x8 180x5
- BB Lunges: 30x16,16 20x16
- Seated Leg Curl: 65x15 80x12 85x4>80x10 (drop set) 80x8

Cool down:

- Walking on the treadmill: 5 minutes, 1% incline, .3 mi
- 10 min walk home 

  • This was a GREAT workout. I’m still reworking my squat form so I’m taking it slow in upping the weight. I probably could have gone up to 100 but my form was starting to suffer. A super nice girl worked in with me and spotted me on the last couple of sets and really helped push me to get those last few reps.


B: Bacon, 3 fried eggs, potatoes, fruit
L: Chicken salad, grilled chicken, mixed greens, apple with almond butter
Pre-workout: one piece of wheat bread with PB & honey 
Post-workout: chocolate milk, apple, cashews, protein shake
D: Mixed greens, 1.5 boiled eggs, cubed bacon, turkey, and chicken with ketchup

  • I was still pretty hungry before my workout so I had some bread, which I can still eat every once in a while. I have to eat a butt load on days when I have hard workouts…aka LEG DAY haha. 
  • When I got off work I ran home, changed, and got to Lucky’s around 9 when they start to shut down the prepared foods section. But the guy working there was so nice and gave me spoons to get the leftover food :)


  • I was going to go to Crossfit but my legs are SO sore, so I think it’s going to be a yoga/stretch day. I’m trying to take it kind of easy since I’m just now getting back into the swing of things. Next week I’ll be going to CF 2-3 times, including the Oly class on Sunday I’M PUMPED *double thumbs up*

Andrea Ager: “New PR! 200 lb Over Head Squat And for some reason I was mad it was so easy and I would have to go up and do another?? Crossfit sometimes makes no sense”


Andrea Ager: “New PR! 200 lb Over Head Squat And for some reason I was mad it was so easy and I would have to go up and do another?? Crossfit sometimes makes no sense”

Now I can’t decide what I will do tomorrow…

  • Crossfit (the wod is Mary - hspu, pistols, pullups….nothing that I can do currently)
  • Legs cause I haven’t done a legs workout in a little while
  • Rest day

Actually I just answered my own question. I’m going to do legs because I killed my arms today and yesterday and HSPUs and pull-ups might be overkill….haha

Thursday will be a rest day *thumbs up* 

Friday I will go to Crossfit *double thumbs up* why doesn’t Tumblr have emojis

Saturday running???? or rest

Sunday Crossfit for the Oly class

*triple thumbs up*

I had an AMAZING workout today…my arms are still feeling weak haha.

Warm up:

- 4 minutes rowing, rest 30 sec at 2:30
- 840 m completed
- Stretching

Workout -lbs x reps:

- Seated Cable Row: 50x20 60x15 75x8 90x5>60x10 (drop set)
- Strict BB Shoulder Press: 30x12,10,8
- Push Jerk: 30x12,10,12
- DB Shoulder Press: 12.5x8 10x10,10
- Wide Lat Pull Down: 50x20 75x12 90x10 105x6>60x15 (drop set)

Core - 3 rounds of:

- Weighted Side Dips: 20lbs x 15 (15 lbs the first round)
- Froggy: x 15 (no weight)
- Russian Twist: 10lbs x 20

  • I was really glad I could hit 105 for lat pull downs because 1) I did it at the very end when my arms were dead and 2) I haven’t been able to pull that much in a while
  • Here’s a look at my workout journal AKA sloppy workout handwriting cause I’m usually shaking/my arms are tired lolol


B: 3 fried eggs, tater tots, melon, grapes
L: We had meatball subs so I just scraped the insides (5 meatballs, mozz, peppers, & onions) onto a salad (mixed greens, peppers, onions, balsamic vinaigrette) with a banana on the side
S: Coffee, banana w/ almond butter (pre-workout)
S: Chocolate milk, banana, Phormula-1 protein shake (post-workout, a bit of trail mix, handful of blueberries
D: Mixed greens, turkey from the other night, cubed bacon, 1.5 boiled egg(s??), sweet potato with coconut oil, a little more trail mix heh + HIMYM :)
S: Most likely some cashews

  • Right now I’m really just trying to up my caloric/overall macro intake so I’m being more relaxed about what I ~can~ and ~cannot~ eat. Still no grains for the most part except a little bit of granola in the mornings if I know I’m going to have a tough workout later. I’ve also been eating potatoes in the morning just because I like to have starchy/carb-y foods to get my day going. If I feel like my body doesn’t like it, I’ll stop…haha simple as that!
I just read about the Keto diet, do you have any thoughts about it?



It has also been proven in scientific studies to lead to increased insulin resistance. Just like what contributes to type 2 diabetes.

That is true but saying it how you have said it is painting a misleading picture. Valid interpretations of findings are key. The practical significance of the finding is what is important. Here are mine:


For those who don’t know, the Keto diet is a high-fat, low-carb plan that’s typically used to treat people who suffer from epileptic seizures. It’s intended to mimic starvation and force your body to burn fat for energy, instead of carbohydrates. 

As a therapeutic diet, it’s very effective at helping people maintain and regulate their blood sugar levels. It’s hugely successful among epileptic children.

But as a weight loss diet? There are a lot of risks involved, especially if you are restricting yourself without the guidance of both a doctor and a nutritionist: Dehydration, constipation, kidney stones, gall stones, pancreatitis, decreased bone density, retinnopathy and exhaustion are all linked to forcing your body into a state of ketosis. Not to mention that highly restrictive diets, especially ones that completely cut out specific food groups, can potentially exacerbate disordered eating patterns. If you already have the tendency to eat poorly and have a bad relationship with food, then this is not a solution to your problems.

Especially for active athletes, a low-carb diet is going to make it more difficult to get through your day. Our bodies need carbohydrates in order to provide us with rushes of energy. If you are attempting to exercise regularly without the benefit of carbs, then you’re going to find yourself feeling relatively sluggish and unmotivated. Some people are able to push past this initial feeling of exhaustion, but some people aren’t.

In the end - If you have a medial need for this diet, then talk with your doctor about its benefits. Research how it can be used along with your medication. But if you’re just seeking to lose weight, then this probably isn’t the best course of action. It’s fairly extreme and can potentially cause a wide range of medical problems. 

Weight loss studies indicate that during weight loss, very low carb diets improve insulin sensitivity:

However, going very low carb – to around or below 10% of calories, or full-blown ketogenic – can induce ”physiological” insulin resistance. Physiological insulin resistance is an adaptation, a normal biological reaction to a lack of dietary glucose. As I’ve said in the past, the brain must have glucose. It can use ketones and lactate quite effectively, thus reducing the glucose requirement, but at the end of the day it still requires a portion of glucose. Now, in a low-glucose state, where the body senses that dietary glucose might not be coming anytime soon, peripheral insulin resistance is triggered. This prevents the muscles from taking up “precious” glucose that the brain requires. The brain’s sensitivity to insulin is preserved, allowing it to grab what glucose it needs from the paltry – but sufficient – levels available to it.

It appears that weight loss is the deciding factor, and since low carb diets tend to be more effective at inducing weight loss in subjects, they also tend to be better at reducing insulin resistance in insulin-resistant, overweight people. Once you’re lean and weight stable, though, very low carb diets (less than 10% of calories from carbs) can reduce insulin sensitivity. This is normal and totally necessary in the context of a very low carb diet. If we didn’t become insulin resistant while eating very low carb, our brain wouldn’t be able to get the glucose it needed to keep us alive.

Okay, but what about dietary amino acids? If our tissues are insulin resistant on very low carb, and insulin also promotes muscle protein synthesis, doesn’t that mean the amino acids from the protein we eat have a harder time getting into our muscles? You might think that, but that’s not how it plays out in the real world. In actual clinical trials, low carb diets are consistently linked with preservation of lean mass during weight loss. People on low carb diets lose more fat and less lean mass.

"The ability of peripherally administered insulin to induce hyperphagia due to hypoglycemia has long been known (29,30,31). Here it is demonstrated that although rats maintained on chow significantly increase caloric intake for at least 24 h after ip insulin administration, this effect is transient in rats maintained on a KD. These data first suggested a diet-related decrease in sensitivity to the hyperphagic effects of insulin. This was further explored by examining responsivity to an ip glucose challenge. KD rats had significantly greater insulin levels in response to a glucose challenge than did chow-fed controls, although blood glucose levels were indistinguishable between dietary groups. As such, it appears that long-term maintenance on the KD may lead to resistance to peripheral insulin over time. One possibility is that decreased exposure to dietary carbohydrates may render one unprepared to mount an appropriate physiological response to an insulin or glucose challenge. The malleability of this effect is demonstrated by the normalization of insulin and glucose responses to a glucose challenge 1 wk after ceasing ingestion of the KD and resuming maintenance on chow.” Source

And more insulin-related and general keto info: here, here

Annie  Vogue magazine - April issue 


Annie  Vogue magazine - April issue 

Sooo here is the deal: I go to uni in europe and we have uni sports where they offer a variety of sports. Now the thing is that this semster (we start in 2 weeks) they offer "introduction to weightlifting" which is mostly theoretical but also offers nutrition advice etc. During the same time slot there is Volleyball, which I have been playing for years and don't want to miss. But I am also really interested in lifting. Do you see the dilemma? What is yout take on it?
- Anonymous

Hmmm…this is a tough decision. Haha. Is there anyway you can play volleyball outside of that class? If so, I would do the weightlifting class and do volleyball later. I mean life is short and it’s always fun to learn new things! Even the exercise and fitness class I’m in this semester has taught me a good amount, even though I’ve learned a lot on my own before the class.

I’m always a fan of learning new things :)



I spent about a year documenting Sloane Sapan and her journey in competitive fitness. 

Blood, sweat, tears and heavy weights. I’d love it if you’d take a look. 

This girl made the transition from ballet to regionals competitior. I want to meet her and ask her so many questions. I feel like a lot of people are confused about my own transition from ballerina to crossfitter and now to weightlifter. So here’s an example of a successful transition…


  • I already have some sweet barbell love bites (including one on my shin)
  • I made my sweet tater
  • Are y’all tired of my face yet