Today’s Workout 9 July 2013

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Was introduced to a new website ….here was today’s workout!!


3x: 250m Row, 5x pullup, 5x snatch pushpress, 5x overhead squat (65lbs)


20 min AMRAP

5x Handstand pushups, 7x chest to bar pullups, 10x Barbell squat snatch (no weight)



4x: 6 backsquats (135), 12 squat jumps, 25m weighted plate carry (45lbs)



Tabata Row  20 sec on, 10 sec rest for 1000 m

3x: 15 Vsits, 10 good mornings


3x: 50 crunches, 25 in/outs, 25 toe touch, 1 min plank


I know the athlete who sacrificed his time to do this with me will probably read this…thank you for pushing me! 


GET IT! Girls in Green…




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I did this one with a partner, who kicked my ass to say the least…sometimes you need someone to push you…

Run 30 minutes


Back squat 3×5

Front squat 3×4

Overhead squat 3×3


Gymnastics Strength

4x (10 Handstand Pushups+15 sec hold)

4x 10 dips



2 rounds for time

100 single jump rope

25 overhead squats

25 pullups

1000m row



Workout of the Day 10 June 2013

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Hey Girls in Green…try this one! It’s a smoker!

Full snatches 4×2 at 85lbs

Pullup complex 3x through
10 pullups
6 chin-ups
10 hand stand pushups

METCON 5 rounds

5 snatches
5 overhead squats
15 burpees

METCON completed in 15:38…wish I could have done better but the altitude is killer out here in Afghanistan!

Getting stronger GIRLS IN GREEN!

Workout 4 June 2013

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Just reached a benchmark with snatches!

1000m Row

Hanging squat snatch 3×3 @65lbs, 2×2@85lbs

Pausing Front Squat (lower to parallel 3 sec, then down and up) 4×5 @70%

3×10 hand stand pushups
15 pullups
3×20 knees to chest

8 power cleans (95 lbs)
15 toes to bar
40 double unders

Made it in 11:20!

Reach your benchmark GIRLS IN GREEN!

Workout 2 June 2013

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Today’s workout:

1/2 mile run warmup

EMOM 20 minutes
Every even minute: 3 back squats (115)
Every odd minute: 3 push press (65)

4×12 dips
4×8 pullups
4×15 sec L sit hang

Metabolic conditioning:
60 burpees
1 mile run


Thank you Dad…


me and dad

Today I just finished reading Lean In by Sheryl Sandberg. One of the later chapters entitled “Make Your Partner a Real Partner” really got me thinking about what an impact my father had on my personal and professional life as I grew up.

Sheryl writes “Studies from around the world have concluded that children benefit greatly from paternal involvement. Research over the last forty years has consistently found that in comparison to children with less involved fathers, children with involved and loving father have higher levels of psychological well being and better cognitive abilities…their children tend to be more empathetic and socially competent” (113). As I read this paragraph I reminisced in my elementary school days.

I don’t think there was one day in the week that my dad didn’t take me outside to either throw a softball, play some basketball or build a snowman. He and my mom split roles in my life…my mother was an active participant in pushing me educationally and my father physically. My mom was the one making me cry because I couldn’t learn to subtract in second grade…and my dad was the assistant coach pulling me out of the softball game because I couldn’t catch a fly ball. Both of them knew their very important roles in my life, but both taught me very different and important lessons.

My father was never absent, though he worked hard daily, he always found time to dedicate to me when he got home from work. Every weekend he walked me to the park, though sometimes I did hate it. I hated when he forced me to shoot foul shot after foul shot and corrected every mistake that I made…I hated it when I wanted to walk away from the sport and he decided to become my basketball coach to show me that I could do it…and of course push me harder. He never once let me settle for second best. Even if we won our softball game by a landslide, he would credit my home run, but remind me that I need to fix my batting stance or else I will strike out next time. When I was young, I never realized that my father was teaching me endurance, perseverance and strength, instead I thought he was just being mean. Now when I look back on these moments, I regret never thanking him for teaching me that I should NEVER settle for second best.

When I was growing up, everyone saw me as weak…I was scared of spiders, I would run away and cry whenever a situation was tough. I was definitely a cry baby and was extremely gullible. I am not afraid to say that I was picked on by everyone, to include my close family. It was my dad that forced me to “woman up” and grow up. When I Was in middle school, my dad’s past as a judo fighter provoked him and my mother to enroll me in tae kwon do. I remember being so scared to start karate as a white belt…I was mostly scared of making it to green belt and having to start sparring. Never, ever did I think I could do it. My dad told me I could, and he would remind me that he would be there with me every step of the way. Three years later, I was a black belt and an assistant instructor.

Today, I am an executive officer of a Headquarters and Headquarters Engineer Company. I am Lieutenant in the United States Army and I remind myself every day to remain unafraid of what stands ahead of me. I remind myself that my dad taught me that I should NEVER settle for less than being the best. This post goes out to my father, who never grew tired of teaching me that I could always achieve more than I thought possible, who never gave up on me, and who told me to stand up and quit crying…the same man who told me that I would be great and that my future was endless.

Thank you dad, for always believing in me. GIRLS IN GREEN, I challenge you as does Sheryl Sandberg to find a partner who compliments you and engages your children in their future…I challenge you to find someone like my father, who never grew tired of teaching me the definition of greatness.

“Owning one’s success is key to achieving more success.”

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Recently I have been reading Sheryl Sandberg’s new book Lean In: Women, Work and the Will to Lead and her words almost give me chills as they reach out and speak to women everywhere about how to overcome obstacles that most females face in the workplace. Her chapters each discuss either a common barrier or obstacle that most women face in today’s workforce and how to overcome them. I’m sure you will find that my next few posts will encompass some of the high point’s of Sheryl’s poignant writing.

While reading chapter three: “Success and Likeability” I felt myself chuckling…it almost felt like Sheryl was saying “Malissa, do you hear me yet?” The beginning of the chapter begins to describe the “Heidi and Howard” experiment where two case studies were presented about a male and a female: both cases involved the business success of equally competent real life entrepreneurs. The irony was that the cases were EXACTLY THE SAME, the only difference was that one was female, Heidi and the other male, Howard. When the students were polled about which one would seem like a better colleague, majority of the students polled voted that they would rather work with Howard and that Heidi was seen as selfish. Ironic…the SAME EXACT personality, background, competency yet Heidi was undesirable as a coworker. Ms. Sandberg then writes that the experiment supports the unspoken understanding that “when a woman is successful, people of both genders like her less”(40). She also writes that “for women, even when they’re recognized for their achievements they’re often regarded unfavorably”(4).

I read her words and my mind immediately raced to December of this past year at our Battalion Ball’s DeFleury Ceremony. For those that do not know, the DeFleury is a distinguished honor awarded to members of the Engineer Regiment that have served as distinguished members of the regiment for their valor and actions while an Engineer. When my name was the first called to receive the Steel DeFleury, there were few to no claps…immediately after me came three other recipients, all male, two of which were my peers from two sister companies…all received ovations from their soldiers. I stood there as my Battalion Commander presented me with me the honor of the steel DeFleury and all I could think was “everyone in this room hates me and no one thinks I deserve this…” Unfortunately, after listening to the rumblings coming from my peers, it turned out that some of my hesitation was actually true…my peers were talking garbage about me and my achievements. Instead of feeling a sense of reward and accomplishment, I was immediately knocked off my horse.

In the same chapter of her book, Ms. Sandberg wrote ” in order to protect ourselves from being disliked, we question our abilities and downplay our achievements, especially in the presence of others. We put ourselves down before others can”(41). I think she was talking about me at that moment, I’m almost sure that was the case haha. She suggests that in situations like this, when we know that we will be on the receiving end of criticism for our hard work, we should refer to the following advice: ” we should let ourselves react emotionally and feel whatever anger or sadness being criticized evokes for us. And then we should quickly move on”(49-50).

This is exactly what I did, I let it brew, it probably didn’t help that I did celebrate a little with a glass or two of wine which exacerbated my sadness, but later that night I was up and around dancing and having a ball. I know that I can’t change people’s perceptions, especially those of females in military, but I can control my own reactions and how I move forward from the critics’ remarks. I remain a hard worker, nothing has changed, and I know that I will not be liked by everyone, especially because I am insistent, passionate and motivated: I do not coddle my subordinates or my peers with niceness…only when I know a little sugar will get me the next piece of information I need.

Girls in Green…read Ms. Sandberg’s book…it is worth your while.

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