Video Krissy Mae Cagney
kmaecags Next up on the menu was deficit deadlifts.... Or as I like to call them, "the fucking worst" as I'm weakest from the floor and they are my weakest pull. Old deficit PR was 100kg about 10 weeks ago. I'm now 10lbs lighter and I managed to pull 120kg from a 3" deficit tonight (then I dropped the weight from the top which is a no-no). Not my best training day, but small victories will hopefully equate to bigger ones. The important thing is that I came in and did what I was supposed. Now @dcanavero better put some food in me then give me a lap dance. 1d

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kmaecags Didn't want to train today. Not one bit. Been a crazy busy week (as many of you know we are relocating @doughnutsanddeadlifts to a bigger location and we also moved my gym from Manhattan out to Jersey all day yesterday). I walked in here today with a goal of a 100kg front squat... 90kg and 95kg went up easy. Missed 100kg three times. Old Krissy would have gotten angry at this and my night would be ruined. New Krissy understands that getting here and finishing my training is what's important, not how much weight I put up. I had a long talk with @matsoexplosion about training a few weeks ago and he made me realize that I don't need to be a PR hero every single day in training. The only numbers that matter are the ones I lift on the platform in competition. I'll take the 209# front squat and be proud I got my ass here on a day I was planning on skipping. 1d
  •   tineacious Thank you, this was a much needed reminder!! You are my fitness inspiration and girl crush forever! 1d
  •   _juliecdavis @edrywa did you see this? She's in Jersey now! 1d
  •   chlojonsson Thanks for this girl. 1d
  •   stephendiv Kudos on hitting the gym when you didn't feel up to it. That's always big. Pretty sure the 100k didn't happen because mental block. Could be wrong, but you don't have the same look of confidence as you did with 90 and 95. Totally agree with you on the not having to PR every time though. I just hit that wall recently after almost 3 & 1/2 months PRing ever time I maxed. My coach @samdancing gave me almost the same advise you got from @matsoexplosion. Thank god for good coaches and sound advise. 1d
  •   peacelovedeadlifts This is such awesome motivation. Thanks lady. 1d
  •   healthyeah_lizzy Good thoughts I love this frame of mind23h
  •   adrianaxx16 @mandachurch the girl I was telling you about while lifting! 10h
  •   crystalblester @emmilia87 good stuff! 4h

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kmaecags If ain't neon, it shouldn't be on @swiftwicksocks @inov_8 1d
  •   batnav Got 3 pairs of swiftwicks for the wife 1d
  •   1eddiem Those are the iissh! 1d
  •   doc_beal How's the boas @kmaecags ? They look snappy 1d
  •   stephendiv @kmaecags nope, had been dying to give them to her since them came in. Consequently, she got two other pairs of lifters for Christmas (and yes, I explain for future reference she needed to not mention the same thing to everyone). Luckily, no one else chose the #Inov8 lifters, which were her favs. :) #iknowmygal 1d
  •   kmaecags @doc_beal worth every penny 24h
  •   kmaecags @stephendiv you made a good choice. She won't wear any of the other ones :) 24h
  •   swiftwicksocks Loving the combo! 15h

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Normal Krissy Mae Cagney
kmaecags Today is very special to me because Charles Poliquin mentioned @doughnutsanddeadlifts in his blog post about holiday food temptation and included a photo of me. Words can not express what this means to me as that man has been a huge inspiration to me for years. When he reached out to me last week, I was beside myself... and when I woke up to see the article posted on his Strength Sansei Facebook page, I about died. If you EVER get the opportunity to attend one of his seminars, shell out the cash. It's a very smart investment for any strength & conditioning coach. Also, read the blog (and read all his articles). You can learn a lot from him, I know I have. 2d

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Slumber Krissy Mae Cagney
kmaecags Your conditioning doesn't need to be overkill or ornamented. Couplets and triplets are the way to go. Keep it concise, make it have a point, challenge yourself, and hit it hard. The combination of explosive barbell movements with a decently heavy load paired with functional body weight movements are underrated. People get far too fancy when programming conditioning and add unnecessary embellishments (who are you trying to impress... or murder??). Yesterday's conditioning was simple and effective.
Part 1: 8min EMOM of 2 cleans + 10 over the bar burpees. REST. Part 2: set a 4min clock, row a 500 as fast as possible, then do max effort box jumps for the remainder of the time.
2d

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Normal Krissy Mae Cagney
kmaecags Today I had the absolute pleasure of sitting in front of close to 200 people at the Chelsea Sports Center in NYC with three beautiful, intelligent, passionate women by my side (@torilifts @passion2befit @katiesfitscript) to tell my story and share my mantra. The fact that I felt completely comfortable discussing my troubled past of addiction with a basketball court full of strangers is phenomenal. I made so many new friends and got to give training/nutrition/life advice to people whom I know truly appreciate it. Thank you so much to everyone who came today and I can't wait for activities with so many of you. And thank you to @dcanavero and @kylethegirl for being my support system for my phobia of public speaking. Looking forward to releasing my 2015 seminar schedule and also hoping to do more free motivational seminars like today. Spreading the love 3d
  •   bazingamal88 I second @tmr2124, LA please @kmaecags 3d
  •   lmessina24 @kmaecags you were awesome! Authentic. Knowledgable. Honest. Funny. Humble and helpful. My friends and I really enjoyed the separate time with you and Drew. What was the name if the weight belt you recommended again? FYI my swolesister and I started sexy sculpt today :) 3d
  •   kmaecags @lmessina24 inzer! You're the best. Thank you so so much for coming 3d
  •   lmessina24 @kmaecags thanks! You are the real deal. Would love to see you again. We're in NJ so we'll keep an eye on your seminar schedule 3d
  •   mo_skie So wish I could have been there! You guys should do one in the OC somewhere...east coast is so far away lol 2d
  •   musclebetty @kmaecags None of my heroes are saints, but they all walked thru hellfire and didn't get burned. You inspire others to heal themselves with your own story of healing. Thank you for being brave & sharing your story. 2d

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kmaecags Update on my weight cut... Under 69kg (so about 151/152 pounds for those of us who have won wars). My weight class tops off at 72kg thus I'm well under, which means as long as I'm maintaining/building strength, further weight loss will improve my Wilks score. I'm in shock at what my body has done over the past 12 weeks with 100% consistency in the gym and with flexible dieting. I started this year out in the 180's then dropped to the 170's in the spring/summer simply by increasing activity. I decided to compete again in the fall and I started in high 160's in early October... and here I am, almost sub 150. I'm totaling about 800-825# in training right now which is a good start to the new year with my 1000# total goal in 2015. Zero complaints. I'm in the best shape of my life at 27 years old and it's only getting better with my new found commitment to myself. So pumped on life. 4d
  •   clop3z10 Do you have any suggestions on good books to read, something that pertains to eating correctly and or lifting? 4d
  •   mayayayasom @matt_dunc read the first part of the caption. #murica 4d
  •   hetvler Aww yisssss. Proud of you! 4d
  •   cvalcourt I need your help @kmaecags ! I've been stuck in the 180s forever and my weight won't seem to budge. How did you drop all that weight/body fat?? 4d
  •   barbellbettyb Wow, now @kmaecags you have said some pretty stupid things over the years, but simultaneously (and incorrectly) dissing both the metric system AND the Allied Forces takes some doing. Next time get your history straight before making such an ignorant statement. 4d
  •   _sarahvega_ @t_boogie428 shes 27!!! 2d
  •   dtdio @kmaecags "those of us who have won wars" 18h

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Slumber Krissy Mae Cagney
kmaecags @hashtag.miguel came to help me pack and ship @doughnutsanddeadlifts orders all day, so we took a break to walk to @doughdoughnuts. I live on 21st in Manhattan so I have Doughnut Plant on 23rd and Dough on 19th... Coincidence? I think not. I didn't choose the doughnut life, the doughnut life chose me. 6d

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kmaecags 215x3 reverse banded bench. Bench is my biggest weakness, especially with have under the muscle bolts ons. Hoping to hit this for one (sans bands obviously) at my meet next month. Felt extra strong today training with @mnhowie and Nick Shaw (@rpstrength) today. And of course, the looker of the relationship, @dcanavero. Thanks to @crossfitprospectheights for having us today. 1w

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kmaecags And then 328 for 3 because I'm feeling real good and real quick @biolayne @jesseburdick 1w

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kmaecags 140kg (308#) speedy pulls from 3" at about 70%... Peep the look I turn around to give @dcanavero when I'm done. That's how I locked him down. 1w

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Rise Krissy Mae Cagney
kmaecags My face on my last rep (#20 unbroken) of my AMRAP at 80% (220#) after finding a 5RM (275#) back squat for the day. This one is for @sasquats @mirandalovett @em_dunc. Weighed in at an all time low today. About 6 weeks out. Feeling good. 1w

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Normal Krissy Mae Cagney
kmaecags I feel like I've waited literally forever to meet @leanna_carr and we even got to twin today. If you're in DC, stop by the American Open tomorrow and swing by the @doughnutsanddeadlifts and @juggernauttraining booths and say hi! 2w

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kmaecags @doughnutsanddeadlifts is all set up at the American Open! Come by to snag a doughnut and a shirt. We are right next to @juggernauttraining. 2w
  •   faithandfit Those tanks 2w
  •   primantisandwich Thanks for the shirts and doughnuts! My wife loves the tank top! It was nice meeting you. I'll be buying your Macros Book shortly! 2w
  •   mrsdubs41 Those are the classiest donut boxes I've ever seen. Although, I still prefer the classic pink that instantly brightens your day (unless it's empty, god forbid). 2w
  •   theonlyisha thank you so much for the free donuts! and the fantastic shirts too. I'm a big fan <3 1w
  •   jojobradley1973 Just got bought my 2 nd book from you!!! Can't wait to read. Black iron sexy sculpt!! 1w

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kmaecags People often inquire how on earth I manage to do all that I do. As a business owner, athlete, writer, boss, and girlfriend, I was finding myself stretched thin more times than not for a while. Although I wish I could say that I'm fantastic with time management, that's not necessarily the case. I simply just picked the right people who support all my endeavors and we make it all work it. Sacrifice is a tricky word and I don't use it often because I personally no longer believe that we should sacrifice one important thing in our lives for another. I much prefer balance over sacrifice. I'm currently prepping for a PL meet however my business brought me to DC for the weekend where I'll be required to work from 8am to 6pm. Given that I wont sacrifice my athletic career for my professional one, my ass in the gym at 6am and I'll be back in the gym at 6pm to do my strength training. I'll still get to join my team for a celebratory dinner then get adequate sleep. And I get to have my man by my side the entire time. If you want to do it all, you need to find a realistic way to make it work. It may require early mornings and late nights for a while, but with the right people, everything will fall into place. I'm feeling very thankful today. 2w

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Normal Krissy Mae Cagney
kmaecags Turns out @dcanavero doesn't like it when I come home from morning meetings at the @doughnutplant without doughnuts. So I made sure I came home with plenty tonight. #HowToGetOutOfTheDogHouse 2w

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kmaecags Caffeine, carbs, and Led Zeppelin will forever be the superior pre-workout combination for any serious lifter. Leave your C4, Jack3d, and Mylee Cyrus at home, kiddos. 2w

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kmaecags Am I doing advertising right? @cleansnatchsoap #PRsoap 2w

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Valencia Krissy Mae Cagney
kmaecags It was awesome to be back in my element today and lecturing on optimizing performance through nutrition and flexible dieting. We had 30 athletes show up to the @criticalathlete seminar to lift, doughnut, and learn. I hope that everyone walked away with the desire to become a more self examined athlete. 2w

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kmaecags Full house in New Jersey today at our @criticalathlete seminar @dcanavero and @mustbeaikin are teaching their athletic positioning method to the lifters and I'm gearing up for the performance nutrition lecture. And obviously @doughnutplant supplied the doughnuts. PRs all over the place. 2w

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