I just finished a 10 week off season and my next two meets are lined up.  I’ll be doing the XPC Finals at the Arnold in early March and then 8 weeks later the US Open in San Diego, CA.  This will be uncharted territory for me.  I’ve never traveled this far for a meet before and never done two big meets back to back.  I’ll do the XPC Finals in the 114lb weight class.  How I do at the XPC Finals will determine if I do the 114lb class or 123lb class at the US Open.  It’s time to get my head right, dial in the diet and get rid of distractions.  Social life goes on hold and training becomes priority after family and work.  I’ve got some really big goals for myself.

I made it up the RPS Holiday Havoc meet this past weekend in Fayetteville, NC and got to help some teammates who were in the meet.  Crystal McCullough had a great meet.  She qualified for the XPC Finals at 148lb and hit a huge squat PR.  Will Kuenzel didn’t have the day he had hoped for but did learn some things for the next meet where I am sure he will come back strong.  Todd, my hubby also lifted in the meet and hit PR’s on all three lifts.  I am very proud of him and hoped that I handled him as well as he does for me at meets.  It’s great when I can pay him back a little and help him as he does so much for me.


I did get some work in while I was in North Carolina.  I dropped in at Crossfit Haymount and got some squat work in.  Worked up to a heavy single.  I am in limbo right now before I start my official meat prep so I figured why not test some things out to see how well all the box squatting in offseason helped.

Warm up:

McGill big 3

Goblet squats

Bar x 20

95 x 5

135 x 5

155 x 3

185 x 2

215 x 1

235 x 1

255 x 1

270 x 1 Wraps on

305 x 1 Wraps on

Wasn’t a pretty  305 but I was pleased with the speed on descent and out of the hole which was a big weakness I focused on in offseason

Monday Bench work

I was super excited that I got some hands bench work with the bench master, Paul Key.  Paul suggested some changes on my set up that I think will really help.  He noticed that I was setting up too far back on the bench which wasn’t allowing me to push the bar back towards the rack and I was setting and sinking my shoulders after receiving the bar which was causing me to lose a lot of tightness in my back.  He gave me some really helpful cues too.

Warm up

1 arm KB swings

Side/Front raises

Bar 2 x 10

65 x 10

95 x 5

125 x 3

135 x 1

155 x 1

165 x 1

Backed down to 135 for singles to do some form work with Paul.  Very happy with speed and I was able to easily push through my sticking point after Paul’s changes.


Be sure to check out the new 3/4 sleeve t’s here:



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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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