Category Archives for "Athlete Logs"

Monday 1/17/17

After much procrastination, here is my first post.

Normally I would have a cardio session in the morning, but the citywide panic over Winter Storm Jupiter made me nervous about the roads enough to move it to Thursday morning.

Since my focus is preparing for the Crossfit Open I am doing the majority of my lifting in metcons. Monday I had some typical strength work for Clean & Jerk and Snatch (each with a 20 min time cap).

50% x 3

60% x 3

70% x 2

75% 2 x 2

80% x 1

85% x 1

88 x 1

I missed one snatch at 85% (170lbs) but other than that everything went well. I chose not to wear my olympic shoes for a little variety and spice.

After the lifting it was time to do “Karen.” For those who don’t know, Karen is a Crossfit benchmark workout consisting of 150 wallballs for time. Since it shares a name with my mother it always makes me a special kind of nervous and also anxious to prove my financial independence. This time I chose to attack it by sets of 25 with about 10 seconds of rest between sets. I ended up at 5:45, which is a 50 PR for me from last time I tested it about 3 months ago.

Thanks for reading!

Follow me on Instagram @becky_guns



Training for 1/12-1/14 – Crystal McCullough

Finished up Week 2 of this 14-week cycle. My numbers are higher this training cycle than they were at this time last training cycle, which has me excited for this meet in April!

Thursday 1/12 Day 4

Speed Bench w/alternate grip (CG) w/10% 1rm chains

  • 68% +chains for 2×5 (120#)
  • 78% +chains for 2×5 (130#)

  • 5rm no chains – worked to 145#/66k, which I only got 4 at this weight last week!

SS with explosive clapping pushups focusing on height for 5×5 then 4×4 resting 60 seconds b/t sets of 5 and 90 seconds b/t sets of 4.

KB bottom up Z press 3×10 each arm w/15# KB

Pull-ups 3 x submaximal – Strict and double overhand for 10/8/6. Got a little bit of elbow pain in the left arm which is making me feel a little weak on the pull-ups this week.


Hang muscle snatch 3×5 w/75#

Later in the day, I finally got a chance for a little bit of conditioning. I just did my class workout I programmed 🙂

3 Rounds for Time: 300m row, 30 OH walking lunge steps (25# bumper), 10 toes to bar in 10:06

Friday 1/13 Day 5

Headed up to the Mash Compound for the weekend to train.

Mash Method Squats (key is 2 minute rest between each set of 3 and 10)

  • 3 reps at 85% (123k/270#)
  • 10 reps at 65% (94k/207#)
  • 3 reps at 128k/281#
  • 10 reps at 99k/218#
  • 3 reps at 133k/292# PR
  • 10 reps at 104k/229#

My last set of 3 was a 3rm PR!! My goal for week 3 is 300#!

Deadlift w/alternate stance (Sumo) 5rm w/5 second eccentric each rep – worked my way up to 235#/107k, which is 30# more than last week. Working on keeping positioning throughout movement!

KB Swings (eye level) w/ band at hips 4×12 w/40#

Plate around the worlds 3×8 each way with 5k plate

Saturday 1/14 Day 6

Mash Method Bench Press (key is 2 minute rest between each set of 3 and 10)

  • 3 reps at 85% (148#/67k)
  • 10 reps at 65% (113#/51k)
  • 3 reps at 157#/71k
  • 10 reps at 125#/57k
  • 3 reps at 165#/75k
  • 10 reps at 132#/60k

Second week I’ve failed my last set of 3 reps. Closer than last week. It literally felt I hit an invisible ceiling OR Morgan really had his hand on it. LOL Reality check is this is 95% of my 1rm and I have hit it for a double the last 2 weeks. I need to just continue on working my technique and dialing it in. All reps were paused!

DB tricep extension 6×8 (20#) ss Band pushdowns 6×15 (medium band) w/30 second rest b/t sets

Fat bar curls 3×10 w/55#

Rows (75#) ss Band pullaparts (red band) 3×10+10

Sunday, Morgan and I worked the Mash Elite Performance booth at the War of the Wods. We had a great time and did some great networking.

@mad_lifts_15 @jacob_wyatt91 @travgoeslifting

Follow my on IG @crystalmaccf

Training 1/16/18 and Improving Joint Health

Check out one of our five E-Books:

• “Squat Every Day”
• “Eat What You Want”
• “Squat Every Day 2”
• “No Weaknesses”
• “Mash Program Sampler”
• “The Mash Blueprint for Program Design”

Check them out here: ⇒ Mash Elite E-Books

Training 1/16/18

Yesterday was another fantastic day of training. Each week, I am getting closer and closer to my to my goals. Of course, after taking 90% of 2016 off from training, it makes having gains in 2017 a little easier.

Session 1

I started my Monday at TFW Winston-Salem training with Chris Ox Mason. I was really stiff to start things out. I am assuming it was the results of the heavy deadlift on Saturday along with several breakout lifts last week. I was scheduled to Front Squat first, but I decided to focus on mobility and just bench press. It was the right call.

Bench Press Max Effort- 360lb x 1 easily and 370lb x 1 also easily and both were PRs.

Mobility Work-
Half Kneeling Hip Flexor Stretch
Cobra Pose
Frog Pose
Paused Kettlebell Potato Sack Squat
Plate between feet Squats

I am pumped with my bench press. Six weeks ago my max was a hard fought 320lb, so it’s coming back rather quickly. The 370lb lift was probably an 8 RPE, which is where I am trying to keep things right now. I would rather know that I could do more than actually find out all the time. This approach is allowing me to comeback faster without all the pain that normally comes with training hard.

The Kettlebell Potato Squats are an excellent way to mobilize. You simply hold onto the bottom of a kettlebell, sit into the bottom of a squat, and let the kettlebell pull you down as you focus on shooting the chest out. This movement really encourages a proper position and spine.

Session 2 at the Mash Compound

Back Squat Mash Method
215k x 1
185k x 5
225k x 1
195k x 5
240k/528lb x1
205k/451lb x 5

Sumo Deadlift Mash Method

375lb x 1
315lb x 5
400lb x 1
340lb x 5
425lb x 1
365lb x 5

Back Squat- Mobility in the morning really helped to make the back squat perform better. My position was much better than last weeks along with my depth and strength. This workout was about 818lb heavier in total volume than last week, so I am very excited with the progression. My last five rep was about 50lb heavier than last weeks, and my top single was 53lb more than last week. Hopefully next week will bring the same gains, and then I will already be within striking distance of a 600lb+ squat. I am very excited to see the progress this early in my training.

Sumo Deadlift- first let’s address that this is not a cheat lift. If it were truly easier, everyone in powerlifting would use it. I am over 100lb stronger at conventional deadlift. The main reason that I am sumo deadlifting is to encourage hip health and to work on my weakness. Mobility is good, but you need to make a joint stronger if you want it to get healthy.

Sumo Deadlifts actually hurt me just to warm up, and then my hips start to loosen up during the heavy sets. I am writing this at 6am in the morning, and I can say that my hips feel much better today. Of course the word “feel” is very subjective, so let me put in a way that may substantiate my claim. Normally my hips start to bother me the last couple of hours during my sleep at night. They didn’t interrupt my sleep at all last night. Uninterrupted sleep means better recovery, and that means the sumo deadlifts are working.

I hate working the sumo deadlift, but I know that I need to strengthen that position. I am excited to watch the progression as I actually focus on the lift for a few weeks. Of course my hope is that my hip mobility and strength improves over that time.

Thanks for reading! If you have any questions, feel free to ask below. You can keep up with my training videos on Instagram: ⇒ @coachtravismash

Check out one of the Online Teams:

• Mash Mafia Bronze
• Mash Mafia Silver
• Mash Mafia Gold
• Eat What You Want
• Eat and Lift What You Want

Check them out here: ⇒ Mash Mafia Online Teams

W2D5&6 1/13-14

On Wednesday my hip acted up and just couldn’t get in positions comfortably.  It continued on Thursday so I just did a lot of mobility stuff.

Friday was a little better, but my body just didn’t want to go into a squat so I just did powers.

  1. Sn Pull + Power Sn + Hang Power SN
    • 135lbs , 165, 195, 225, 245, 255 – Pull + Pow Sn, I missed the hang out front
  2. Power Cn + Hang Pow Cn + Jerk
    • 165, 225, 255, 285, 305, 315
  3. KB Swings with Bands around hips 4×12


Tightness in the hip again so I didn’t push it

  1. Back Squat 5×3 with 2 min rest @ 315lbs
  2. Strict Press
    • 205×3 2min rest then 185×5, 215×3 then 185×5, 225×3 then 185×5
  3. GHR paused in bottom and parallel 2sec each 4×8

I realized this was the first time I have back squatted since November.  Confidence and comfort are what I need to build this back up.  The weight didn’t feel heavy at all, just not comfortable till the last few sets.

Monday 1/16/17

A) Bench Press to a heavy 5 then 120# for 3×6

  • up to 130×5. Got 135×4
  • 120x 7, 6, 6

B) Pause Below Knee Snatch:

  • up to 165 for a single
  • 4×2 @ 130, 135, 140, 145

C) Cardio:

  • 2 min Row for Cals (33, 33)
  • 2 min Rest
  • 2 min Assault bike for cals (24, 22)
  • 2 min rest
  • 2 min DU for reps (119, 109)
  • 2 min rest

Sunday 1/15/17

Had to take Saturday off because of an ear infection that was making me dizzy. Also lost my voice completely just from being sick all week and still coaching and needing to be loud.

A) Power Clean + Clean & Jerk:

  • 5 sets @ 195#

B) Front Squat @ 240# for 8 sets (try to beat 21 reps)

  • 3, 3, 3, 2, 3, 2, 3, 3 = 22 reps total

C1) Barbell Press: 5 sets @ 90#

  • 5, 5, 5, 5, 5

C2) Bentover Barbell Row:

  • 5×5 @ 140#

D1) DB Press AMRAP

  • 30#/hand x 10, 9 ,8

D2) Rear Delt Flyes:

  • 15#/hand for 3×25
1 2 3 9