Week 3: Workout 2


This workout wasn’t *hard* in comparison to the other workouts but it was *long*. The last person to finish clocked in at 38:37.

Luckily, this was not for time or reps. I paid a lot of attention to form this time around and had a lot of fun with it.

My friend Katy told me I am doing hanging knee raises next time. I usually do V-Ups with Medicine Ball because my forearm strength isn’t there yet. Regardless, I am going to do some ring rows and arm work a few times a week in preparation.

My arms are literal jello this morning but I love the soreness. Insanely addicted to the feeling.

Food Prep: Chicken & Bacon Mix


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Food Prep is one of the greatest gifts to Fitness. You spend a Sunday (or whatever day you have the time) and prep meals for the following week. A few hours and you got yourself covered.

This is my all time favorite lunch and it is insanely easy to make. Now, with these recipes, you are more than welcome to completely change the count of how much you use as I have to adjust it from time to time. I usually put it over brown rice or if I am stocking carbs for later, I’ll put it over a fresh bed of spinach.

The best advice I can give is get new and interesting salsa. I have been a huge fan of Mrs. Renfro which produce Mango Habenero Salsa and Peach Salsa. It’s good to switch it up or you will get sick of it pretty quickly.

Chicken Bacon Mix
– 7# chicken breasts
– 2# bacon
– 1 container salsa
  • Cook chicken as desired — bake, grill, whatever. Season as desired. (We use taco seasoning!)
  • Place bacon in food processor and mix until bacon is in small pieces. Cook, and drain grease.
  • Put chicken through food processor.
  • Mix chicken and bacon in large container, add salsa and mix.

Where does Athlete Zero come from?


March 2016.

I went out with some friends to brunch on the Sunday that I needed to leave. We drank mimosas on a dreary and rainy day in Baltimore. I was on a high from such a great weekend.

The mood was bright and cheerful. At one point, one of my girlfriends turns to me and says,

“I have to ask. Would you stand up in my wedding?”


Spoiler: Of course, I said yes.

But, I knew that the previous six months of Crossfit were giving me results but not the results I wanted.

When we drove back, I opened my e-mail and stared at it for a moment.

“Who is going to whip me into shape that not only knows how to challenge me but also knows how to work with my nutrition?” There was only one person who could help me with this.

If you guessed Coach Carl D. Sandridge, you are correct.

Carl, of course, was happy to. We discussed a few things over the next few days and all of a sudden, I started getting pre-designed workouts, measurements for my nutrition, and a plan to follow. This plan is called ATHLETE ZERO.

Laura and Justin (remember them from Cleveland?) are doing this whole thing with me, too. In order to keep us motivated, we adopted the #trainingtobeasuperhero and chose our alter egos for this journey.

If you haven’t figured mine out yet – you might want to look a bit harder.