Monday, December 6, 2010

What does it take to make the Route 66 Marathon?


What does it take to produce an event the size of the Williams Route 66 Marathon? Check out the numbers below!

- 9,000 participants

- 1,200 volunteers

- 17 PODS filled with supplies

- 120,000 paper cups

- 6,200 gallons of water

- 3,100 gallons of Gatorade

- 23 members of the board of directors

- 43 entertainment acts

- 30 kegs of beer

- 60 expo exhibitors

- 72 timing mats

- 120 portable toilets

- 8,500 finisher medals

- 75 pounds of pasta

- 13.5 gallons of pasta sauce

- 2,000 feet of extension cords

- One Mother Road

from Route66marathon.com

Tuesday, November 23, 2010

I finished the race...


"Know you not that they who run in a race run all,
but one receives the prize? So RUN, that you may obtain."


In April of 2008, nearly one year after the birth of my second child, I completed my first long-distance run and race: the 13.1-mile Oklahoma City Memorial Half-Marathon. I was encouraged at the ease in which I finished...this was a race I hadn't trained for. In April of 2009, I ran my second long-distance run and race: the 26.2-mile Oklahoma City Memorial Marathon. (I had grown to love the RACE.) In November of 2009, I completed my third long-distance run and race: the Tulsa Route 66 Marathon (which for ME, was 30 miles, rather than the intended 26.2...long story, but it's in the archives).

Determined to return to Tulsa for vengeance, I registered EARLY in April for my spot in the November 2010 Tulsa Route 66 Marathon. Our lives were busy with activities of all kinds, including our part in the Armstrong College concert choir performance of Mendelssohn's Elijah...along with the major overhaul of two rooms in our home. Yet, I registered ANYWAY.

As the race drew closer this year, I began to have many negative thoughts about the race. I initially resorted to selling my spot, as we had family coming to town on marathon weekend, anyway, and wasn't that a great reason NOT to run? My husband, as always, encouraged me to push myself and follow through with my commitment. The fact that I hadn't trained posed a few concerns in my mind. The primary concern was the PAIN I'd experience due to lack of conditioning. (How many of us willingly subject ourselves to PAIN?) I've never experienced such race anxiety in of my races prior to this one.

Building mental stamina is my primary goal in training for a marathon. I see this as an effective goal and an essential one, in my novice opinion. It’s one thing to be motivated to begin training. It’s another to stay motivated. But staying motivated and developing the proper mindset is definitely a necessary tool to both enduring and finishing the race.

Building mental stamina involves preparing your BODY, as well as your MIND, for the task at hand. Being assured that you have prepared your body does wonders for the mind. That's what I lacked this Sunday. I had a great deal of encouragement from friends, and I had the assurance, in prayer, that God knew my plight and my concerns. What more could I ask for?

Raceday came, and God provided. Temperatures (at the end of November, mind you) at 6:00 a.m. were 64 degrees, and by 7:30 (when the gun blasted), the temperatures must have been 70-plus. I began the race with the 4:45:00 pace group. It never fails that I get caught in the back of the crowd. I worked my way swiftly (through the dominating 25-35 MPH winds) to the 4:00:00 pace group, moving past them within a few minutes. For the majority of the race, I held my ground with the 3:40:00-3:45:00 pace group. My goal, with circumstances considered, was 4:15:00. If I could pace with the sub-four pace group, I was bound to meet my goal, even in the instance of great fatigue. After complaining for weeks about how boring the course was, I found myself in the midst of this 2010 race, breathing in my surroundings and TRULY enjoying them. I recognized everything from last year, and surprisingly, the miles passed quickly. Never was the race grievous, as I was working to the best of my ability to remain positive and uplifted.

Witnessing the fortitude of the runners and wheelchair racers around me serves as a great motivator. I saw a young boy, about 12, with thick red hair popping out of his ball cap and lanky legs moving consistently, running his first marathon, hand-in-hand with his dad. I was moved and so proud for both of them. How proud his dad must have been at his determination. And I know he finished; I saw him around mile 20, going strong. I saw a wheelchair racer whom I've seen in my last two races. The thought of using my arms to propel me UP the insane hills in the Tulsa marathon...ugh. She was an inspiration and a great example of determination.

Around mile 20, two things happened: the wind was FINALLY at my back, and a fellow runner and I began pacing together. We never spoke, but we followed one another's pace. When I slowed, she slowed. When I began running again, she began running again. We continued on one another's heels for ten miles. It's interesting how one can be driven by the other. It's the power of healthy competition that drove us to maintain pace with one another. When I saw the 26-mile marker, I prepared my legs for the sprint. At that point, I had put myself on my pace-partner's heels, and she wasn't expecting my pass. In the tradition of my husband, I began sprinting the last quarter-mile. As I passed her, she yelled, "nice KICK, Girl!".

The last few moments of a race are intense. It's a culmination of emotion, pain, discomfort and fulfillment. There's only ONE thing that I compare my marathon experiences to...CHILDBIRTH. It's the intense labor that is involved in those miles; it's the emotion that is built in the anticipation of the race...and of it's completion; it's the personal reward that comes from enduring with strength, praying for deliverance and strength the entire way... (I was sobered to find that a 27-year-old runner had died on the course. I saw the emergency crew leaving, and I'm thankful that I didn't know the circumstances until after the race.) In pushing myself, I re-establish an understanding of the frailty of the flesh. I am reminded of God's grace and thankful for his protection.

Whether I run a 5K, a 10K, 13.1 or 26.2 miles, I purpose do so diligently...that I may finish the race set before me... The prize comes in the finish. And after my third marathon, I STILL LOVE (and maybe a little more) the adrenaline-packed, sweat-filled, pain-free (ha!), I-love-running-and-won't-stop 26.2-miles of a marathon race!


Stats:
With training, I would have aimed for a sub-4:00:00 time, but my realistic goal for this race was 4:15:00.

Overall Place: 392
Division Place: 17/103
Gender Place: 78/572

Time: 4:09:28

In reference to my FIRST marathon time in April 2009 (4:36:27), I improved. And that's enough for now.

Tuesday, November 16, 2010

COUNTDOWN: to MARATHON


This year has been FULL of unusuals in our household. Unusual routines, unusual schedules, unusual messes... We've transformed two rooms in our home over the past twelve months. We've expanded hobbies , taken on more after-school and extracurricular activities... Priorities, in my mind, have shifted, even though many of the taxing "unusuals" are over. My life revolves around our goals as a family. I have focused less on extreme PERSONAL goals. Fulfillment comes from developing our children and the strength and endurance of our family...rather than how fast I can run 26.2 miles...

Yet, I committed myself, in April, to the Tulsa Route 66 Marathon. It was a rematch, of sorts, from my experience last November.

FAST-FORWARD (past all the road trips, spring excitement, summer remodels) to NOW: I am currently counting down to the Tulsa Route 66 Marathon raceday on Sunday. With little (to no) training, and ten miles being my longest run in months, this race should be interesting...

I'm taking a more relaxed approach to this one. We'll see what happens. The only thing I have going for me, besides having run marathons in the past, is sheer resolve and the WILL TO FINISH.

I WILL finish.

Tuesday, November 9, 2010

KB swings/thrusters/pullups

warmup:
30 pushups
30 squats
50 seated russian twist, 10# weight
10 K2E

WOD:
3 RFT
30 KB swings, 1 pood
25 thrusters, 45#
20 kipping pullups

Monday, November 8, 2010

FOR TIME

100 kipping pullups
100 squats
100 steps walking lunge
100 reps, seated russian twist
100 pushups



Russian Twist:
  • Sit on the ground with your knees bent and your heels about two feet from your bum.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it round.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one set.

Morning Runs


Friday: 5K 6 AM run

Sunday: 8-mile 7 AM run

Thursday, November 4, 2010

"Barbara"

WARMUP
mobility & stretching

WOD
5RFT
20 Pullups
30 Pushups
40 Squats
50 Situps

30 minute run

WARMUP
mobility
30 back extensions
30 GHD situps

WOD
30 minute run
immediately followed by
50 squats
30 pushups

Wednesday, November 3, 2010

21-15-9 DL, OHS

TUESDAY
WARMUP
30 back ext.
30 GHD situps
mobility/stretching

WOD
21-15-9
Deadlift, 155#
OHS, #65

row,pullups,fr.squat,pushpress

MONDAY
WARMUP
30 of each: GHD situps, back ext., pushups, KB swings (1 pood)
100 ft. walking lunge, 25# overhead

WOD
7 RFT
150 m row
7 C2B pullups
7 reps front squats, 85#
7 reps push press, 85#

Tulsa, HERE I COME!


Sunday: 8-mile run

Sunday's eight-mile run was my longest run in weeks. I am only 18 days away from the Tulsa Route 66 Marathon. My training approach this year: get runs in while and when I can. No science behind it. I think I've become too comfortable in knowing that I CAN make the 26.2. And because of the pace of our lifestyle in recent months with home remodels, long, time-consuming runs haven't made their way into the schedule.

But Sunday's run was extremely encouraging. I remembered WHY I like running. I love being immersed in the outdoors, breathing in the fresh, crisp morning air. I will run another eight this weekend with a friend. I'm learning to pace myself better with others, and that, too, has really increased the enjoyment I gain from these long, sometimes arduous runs.

I'm optimistic about raceday. Am I going to beat an old time? Probably not. But will I enjoy myself? Most definitely.

Thursday, October 28, 2010

Absent....but not really. WANTED: running buddies!


I've been TERRIBLE at posting WODs of late. Primarily due to the buzz occurring around our household.

I am looking for running buddies for some runs, long or short, leading up to the Tulsa Route 66 Marathon on November 21st. Any takers?

I JUST NEED TO RUN!

Tuesday, October 19, 2010

MONDAY: "Tabata This!", TUESDAY 5K

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

TUESDAY
warmup & 5K

Thursday, October 14, 2010

Gaining Focus

Tuesday
warmup:
stretch/mobility
CF warmup

WOD:
"Fran"
21-15-9
Thrusters (65#)
pullups

Wednesday

warmup:
30 split lunge
30 pushups
30 pullups

strength:
Back Squat 5-5-5 (use approx. 60/65/70% 1RM)
125-135-145

WOD:
4 rounds, not for time
400 m run
10 kipping pullups

Thursday
warmup:
stretch/mobility
30 push-ups
30 squats
30 GHD situps

WOD:
"Jackie"
1000m row
50 thrusters (65/35#), I used 45#
30 pullups

Friday
warmup;
35# walking lunge, 100 ft
30 GHD situps
30 back ext.
30 pushups
10 pullups
11 dips

WOD:
3RFT
75# hang power clean, 15 reps
15 burpees

Friday, October 8, 2010

A Week of Workouts...back into it!

MONDAY
WOD:
3RFT, each for time
Row 500 m
Run 400 m
rest 3 minutes between rounds

TUESDAY
WARMUP:
CF warmup

WOD:
Barbell Complex, AMRAP 12 minutes
5 deadlift
5 hang power clean
5 front squat
5 push press

used 75#

WEDNESDAY
WARMUP:
30 mountain climbers
30 pushups
30 back extensions
30 split lunges
30 squats
30 pullups
30 knees to elbows
bear crawl, 100 ft
11 dips

WOD:
21-18-15-12-9-6-3
strokes on C2 Rower
push press

THURSDAY
Rest Day

FRIDAY
WARMUP:
30 mountain climbers
30 pullups
30 back extensions
30 GHD situps
30 split lunges
30 squats
12 dips

WOD:
AMRAP 10 minutes
95# deadlift, 15 reps
pushups, 15 reps

Friday, September 10, 2010

WARMUP:
2 minutes of jump rope
20 overhead squats—using 45# bar
20 strict and unbroken pushups

CONDITIONING:
3x500m rows, 2 minutes rest between each

WOD:
"FRAN"
21-15-9
thrusters (95/65#)
pull ups

5:03

no PRs today...

Wednesday, September 8, 2010

Row/Front Squat/GHD situps/Split Squats

WARMUP:
2 minutes of jump rope
20 overhead squats—using 25# bar
15 strict and unbroken pushups
30 steps walking lunge, 35# overhead

WOD:
Five rounds for time of:
Row 250 meters
85# pound Front squat, 10 reps
15 GHD Sit-ups
20 Bulgarian split squats* (10/leg), 12" inch box

Thursday, September 2, 2010

AMRAP 20 mins*

WARM-UP:
50 steps, walking lunge (25# plate overhead)

WOD:
AMRAP 20 mins*
5 pull-ups
10 push-ups
15 squats
20 sit-ups

COOL-DOWN:
planks (front)
(side) L 1:00 R 1:00


*as many rounds as possible in 20 minutes

Tuesday, August 31, 2010

AMRAP 12 mins: Barbell Complex

CONDITIONING & WARMUP
3 x 500 m rows
rest 2 minutes between each

60 steps walking lunge
15 GH situps
15 weighted back ext.

WOD:

Barbell Complex, AMRAP in 12 minutes...

5 Dead lift
5 Hang power clean
5 Front Squat
5 Push jerk

Use around 40-50% of your Push Jerk 1RM

Thursday, August 26, 2010

Rest and Recovery After Exercise - Improve Sports Performance

After Exercise Rest - Why Rest Days Improve Sports Performance

By , About.com Guide

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome - a difficult condition to recover from.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Short and Long-Term Recovery

Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.

Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.

Adaptation to Exercise

The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance

In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.

Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Balance Exercise with Rest and Recovery.

It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

Wednesday, August 25, 2010

Row/Run & DB Box Steps

Warmup:
30 pushups
30 squats
30 steps walking lunge
30 GH situps
30 back extensions

Strength*:

DB curl, 3 x 8 each arm 15-20-25

DB front raise, 3 x 8 each arm 10-15-20

WOD*:

10 rounds, not for time, of...

Row/Run 200 meters
DB Box Step, 12 reps (20#/24" box)

*Strength & WOD courtesy CFOKC.com

Monday, August 23, 2010

Morning Conditioning & Partial Workout

WARMUP
30 pushups
30 jumping squats
30 GH situps
30 weighted back extensions

CONDITIONING DRILL
3x 500m row
1) 2:00
2) 2:00
3) 2:02

WOD
400 m walking lunge
(ran out of time; only completed 200 m 2 approximately 5 mins, 30 secs, 190 steps)

Thursday, August 19, 2010

Deadlift/Baseline variation

STRENGTH:
Deadlift 10-10-10
135-155-155 (no time to add weight)

WOD:
500 m row
40 jumping squats
30 GH situps
20 pushups
10 pullups

30 steps walking lunge to the car...

Wednesday, August 18, 2010

Run/Deadlift/Pull-ups

This pic is from the 5k we did on Saturday. Me and my precious kids! It was so hot and I just cruised--took it easy and didn't race! Which was hard because me and Annsleigh won this race last year (for females)! --Amy

(My friend sent this photo to me a few weeks ago. Pregnant with her second child, she's still racing. She always races with her stroller. She's quite the athlete--college basketball star and avid competitor in whatever sport she plays. Way to go, Amy; keep on racing!)

6AM WORKOUT

WARM-UP
30 GH situps
30 back extensions
30 pushups
30 squats

Strength:

Commando Pull-Ups 10 x 2, rest 30-60 seconds between sets

WOD:

4 rounds for time of...

Run 330 meters
10 Dead lift (50% of 1RM)
15 Kipping pull-ups

*courtesy CFOKC.com

6PM SOCCER!

Monday, August 16, 2010

Hillapalooza Triathlon 2010


Hillapalooza Triathlon 2010 was my first triathlon experience. The waiting was the worst part of the triathlon relay...it ignited a longing to experience a fuller triathlon experience next time.

Yesterday's triathlon was exciting. There were several of our friends in the race, and the camaraderie amongst us was refreshing. I am so excited to see the race enthusiasm catching on around our circle of friends. For years, Matthew and I have tried to rally groups for the races. (I suppose we just don't have the right kind of enthusiasm to influence people!) It was VERY exciting passing a familiar face in the race yesterday. I was thankful for the opportunity to race and exert the effort with them. As I considered the discipline it took for each of us yesterday, (along with considering the effort that has been exerted in the recent work parties where we've worked side-by-side), I was VERY inspired to think what we are capable of doing TOGETHER. Our physical efforts and self-mastery are just testaments of what we are capable of with some good ole perseverance and diligence...

The Olympic run distance turned out to be 6.8 miles rather than 6.2 miles. Most of the runners suspected the increased distance. I do believe there's some inconsistency in the race results, but all in all, the important thing is that EVERYONE was exceptional in their efforts.

And wow, was it ever fun!

Wednesday, August 11, 2010

Counting down...


Tuesday's 10K gave me a good gauge on my triathlon race time. I hope to shave some time on race-day with the aid of a more even course...and the help of PURE ADRENALINE.

Wednesday's 6AM WOD:
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

I scaled to these weights:
115/30

WOD courtesy crossfit.com

After tonight's soccer game, PVC rollouts, stretching and mobility will be the prescribed activities until...

...the HILLAPALOOZA TRIATHLON 2010 on Sunday!

Monday, August 9, 2010

Triathlon Goal: FULL EFFORT

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

6 a.m. run & countdown to Hillapalooza.


5 miles...easy run.

Tomorrow: 10K, the final long run. Will condition through Wednesday...

...beyond Wednesday's soccer game--RECOVER and WAIT for Hillapalooza on Sunday.

Friday, August 6, 2010

Row/Box Jump/Back Ext./Deadlift

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
135 pound Deadlift, 20 reps

photo & WOD courtesy crossfit.com

Thursday, August 5, 2010

Wednesday evening: 400 m with HOPS


Although THIS would have been preferred...

THESE were the hops I was referring to.
WOD
3RFT
100 m bunny hops
400 m run


THURSDAY MORNING:
quick WARMUP:
30 back extensions
30 GH situps
30 pushups
30 squats
10 dips

then...5K run

Tuesday Evening Soccer!

Tuesday, August 3, 2010

6 a.m. run

Countdown to the Hillapalooza Tri...

First solid run in about 2 weeks.

My focus has shifted recently to heat-conditioning and endurance training. It was good to test out my running legs again, albeit, amidst slight injury from last Tuesday evening's box jump mishap.

5K+ @ 80 degrees, 54% humidity

22:00


going another 3 rounds...GRRR!

Monday EVENING heat-conditioning:
temperature--101 degrees

3RFT*
100 m walking lunge
800 m run
100 squats

*this WOD is rx'd at ONE round for time; we bumped it up to three rounds again

Although the workout still maintains its intensity, M and I both felt it was MUCH more doable than last Monday evening, even despite the triple-digit temperatures.

Monday, August 2, 2010

Let's hear it for these ladies over 50!

Crossfit Games Master's Event: Deadlift, Women's
http://media.crossfit.com/cf-video/Games2010_Master_E2_Women_SD.mov
(copy & paste the link into your browser)

A 275# deadlift for a woman, age 55? Pretty inspiring!

little of this...little of that.

it has been my habit, of late, to forget to record my workouts. Here's were some memorable ones from last week:

Monday's ADDED two rounds just about sent my legs into complete debilitation. The husband and I were BOTH VERY sore from the added rounds. I attempted a WOD with box jumps on Tuesday evening...unsuccessfully. (Yet I was successful at seriously injuring my shins...think box meets bone.)

Note to self: learn to better gauge your body...and listen to it.

Wednesday brought an amazing cooldown in the evening with a great soccer game at 6.

Thursday's WOD, courtesy CFOKC, looked like this:

Strength:

Dead Hang Chin-ups, 3 x 10
DB external rotation, 3 x 10 (10-12-15)

WOD:

10,9,8,7,6,5,4,3,2,1 reps of...

Medium weight KB Swing
Ring Dips
Pull-ups

Yesterday's work party with weeding and shoveling, along with weeding, edging, and mowing my own lawn in 103-degree temperatures was enough of a workout. I saved my energy for my morning workout...

Monday morning:
10 mile bike ride
1 mile run

Due to lack of time, I halved my intended two-mile run. Although I'm only doing the RUN leg of the Hillapalooza Tri, I'm always up for training cycle rides with my fellow triathletes. On my 15-year old MOUNTAIN bike (with two workable gears), this ten mile ride REALLY gave me a workout!

Tuesday, July 27, 2010

Word of the week: INTENSITY

THURSDAY
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

weight is rx'd men's weight; I scaled down to 1 pood swings.

MONDAY
3RFT*
100 m walking lunge
800 m run
100 squats

*this WOD is rx'd at ONE round for time; we bumped it up to three INTENSE rounds.

Tuesday, July 20, 2010

"Baseline" benchmark WOD

WARMUP
30 K2E
30 GH situps
30 back extensions
mobility and stretching 5 minutes

WOD, courtesy CFOKC
"Baseline"
500 m row (1:57)
40 squats
30 situps
20 pushups
10 pullups

4:38, all sets unbroken

STRENGTH element
deadlift 10-10-10
175-155-135

Friday, July 16, 2010

So you think you're fit? Try 100 m sprints...

(now THESE are the legs that will get you a 10.78 second 100m sprint at the Olympic games)

Yesterday's workout:
10 100m sprints (on grass), 1-minute rest between each sprint

My consistent (yet not entirely impressive) time for each sprint was 0:17.

Thursday, July 15, 2010

Heat-Conditioning 6 PM workout

"The Shake Weights have toned my arms like I never thought possible"
-Carl Klotz

photo courtesy CFOKC.com
4x12 glute-ham raises
2x12 pullups
2x24 pullups
2x12/leg bulgarian split squats, using 12" box
2x12/leg box step-ups, using 24" box
30 GH situps
30 single-leg calf raises

Tuesday, July 13, 2010

Evening Heat Conditioning: Thrusters with 400 meter runs--BRUTAL!

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

75# thrusters, 19:20
(above rx'd weights are for men. WOD courtesy crossfit.com)


While we were going rounds with the 94-degree, 50% humidity conditions, this boy was scouting out friends!

Morning--Wakeup, Warmup & Run

(left: from MY experience, Crossfit+pregnancy=healthy babies!)

WARMUP
30 pullups
30 back extensions
30 GH situps
30 steps walking lunge, 35# overhead

mobility

Run: 2.15 miles @ 18.5 minutes

Monday, July 12, 2010

Deadlift,MuscleUp,FullSquatClean

WOD courtesy crossfit.com
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

WARMUP
400 m sprint


WOD
"Johnson"
Complete as many rounds in 20 minutes as you can of:

245 pound* Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

*these weights are rx'd for men. scale down if necessary.

post workout: 30 pullups. 15 minute run (emphasized pose drills and running).

Friday, July 9, 2010

Lunge/Pullups/Situps

courtesy crossfit.com

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups*
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

*I substituted Abmat situps with glute-ham situps. This served to slow me down a bit because of the awkwardness of climbing onto the glute-ham developer and then rolling out the situps. BUT, I DO feel it was a very effective substitution.

My time was roughly 14:00.

impressive workout demonstration (copy and paste into browser):
http://media.crossfit.com/cf-video/CrossFit_SpealOconner_WoD100708.mov

Thursday, July 8, 2010

Wednesday: Leg Burn/Grip Exertion

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

125# back squats/40 toes to bar/1 pood KB swings

*WOD courtesy crossfit.com

In preparing for the triathlon 10K in August and the Tulsa Marathon in November, the intensity of my conditioning has increased. I am currently enjoying morning runs most weekdays, along with about three evening CF WODs with my husband. (I realize now how much I miss working out with him. I push myself much harder.) And for now I can enjoy hitting some pretty hard metabolic and endurance-geared workouts with him. While he is conditioning for the triathlon's cycling leg, he is focused more on these types of workouts, de-emphasizing the strength portion of his WODs. In general, we have different fitness goals (mine being endurance, his being strength)...but at present, it's been great sharing a goal and training together again!

Tuesday: Alotta Barbell

Set a cone at 20 meters. Five rounds for time of:


185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

The rx'd weights (men's weights) on this WOD were INSANE. The hubby and I BOTH scaled back but pushed hard in intensity.

85# overhead walk/10# wallball shots (heaviest ball available)/45# farmer carry

*WOD courtesy crossfit.com

Wednesday, July 7, 2010

Summer Soccer


While soccer is a game of aggressive action, it is also filled with finesse and grace. And despite the fact that most of my steps are very intentional...
...sometimes I feel like a dancing hippo.

Here's to continued summer soccer and LOADS more fun...and finesse.

Tuesday, July 6, 2010

5K(+)

After yesterday evening's DOOZIE of a workout, I anticipated fatigue this morning. On the contrary, I covered good ground in 24:00.

(I REALLY need to map my run! I'm unsure as to how far I ran this morning...)

WARMUP:
mobility, stretching, PVC rollouts
30 pushups
30 back extensions
30 abmat situps
30 squats

WOD:
5K+ run


Monday, July 5, 2010

Thursday, July 1, 2010

Sunrise Run


Despite intense soreness from Tuesday's thrusters, run, and soccer beating game, this morning's 6K run was exceptionally easy. I changed my course, and with temperatures at 65 degrees and humidity at 86%...I was very comfortable and longed for more time to run.

relaxed and steady 6K--25:00

Wednesday, June 30, 2010

Thrusters/Row/6K run

PRE-RUN
45 thrusters, as few sets as possible @ 65#
23-14-8

row 500m, PR attempt
1:57 (PR by 3 sec.)

RUN:
6K @ 68 degrees and 83% humidity

Monday, June 28, 2010

Heat Conditioning...and a better run...

After this weekend's camping trip--saturated with heat, sweat, and fun--I feel I am better conditioned to the heat. Yesterday's boulder-dashing/mountain climb was fun and more exerting with an added element of helping our oldest undertake the rigorous climb/descent...

Today's run seemed easier; I added about 1/2 mile but didn't keep exact time, as I was without a stopwatch.

approx. 6K evening run @ 82 degrees and 47% humidity...roughly 23 minutes

Tuesday, June 22, 2010

front squat/pull-up burpees/situps


BURPEE PULL-UP

Warmup:

10 dips

30 pushups

30 back extensions

30 GH situps

500 m row (1:59)

Strength:

Front Squat 5-5-5 (75/80/85%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

For time...

30 Pull-up burpees

*scale reps up to 50 or down to 20 as needed

Finisher:

100 Abmat sit-ups

5K Runs...Triathlon run training

Monday morning run: 5K
70s, high humidity. Easier run...time improving.

Friday, June 18, 2010

SWIM. Working toward TOTAL IMMERSION.


"...when that summer sun starts to beatin' down
And you don't know what to do
Grab your swimming trunks
Ice up that old igloo
Drive until the map turns blue..."
Water. Summer.

They go hand-in-hand. With an inkling of warmth in the air during Spring, my boys are reminded that "pool-weather" approaches. If the spring-day temperatures rise above 80 degrees, my oldest is JUST SURE that is MUST be Summer already...

The boys LOVE the water. Their youthfulness results in very little inhibition when it comes to completely immersing themselves. While they both DO love the water, our oldest DOES have a more practical fear of it than his younger brother, realizing that he is limited in some capacity based on his inexperience. He's always been a more cautious child. The youngest, in his fearless charge, will walk directly off the stairs into water over his head and still not realize that this may spell T-R-O-U-B-L-E. His older brother is in swim lessons, again, and his confidence has really improved in the last couple of weeks. I'm excited with his progress, given his natural apprehension.

While I am not AFRAID of the water, I DO realize I could stand dramatic improvements in the area of swimming efficiently and effectively. I would much rather swim in a pool than in open water (I like knowing what's under me), but I don't mind being in open water if I am UNDER it and have FULL VISIBILITY (I AM PADI certified and enjoy diving...in less shark-infested waters).

Upon considering a triathlon this summer, I came to the realization that I am NOT ready for the swimming leg of the race. In heading into any race, I like to be well-prepared and trained in the sport. Hence, heretofore, I've only done running races. Given a duathlon, I think I could handle the race at ease. But with the TRI, the swimming event is the intimidation factor that keeps me from tri-ing it (pun intended).

Therefore, after being asked (along with my husband) to participate in a triathlon RELAY, I couldn't decline. This race will be a good impetus to training for the full-event next year. My husband and I share a common inefficiency with swimming, and although I believe our weaknesses differ, they still inhibit us just the same.

Hopefully the coming months (when feasibly warm) will bring productive training in the area of swimming. Last summer, my husband invested in a swimming video that instructs a freestyle technique that teaches the swimmer to float more at ease to avoid energy-robbing drag. It also teaches the swimmer to use ultra-efficient strokes and effortless propulsion to more effectively move WITH the water.

The main complaint I have with swimming at this point: I do not find it relaxing in the least. When considering the triathlon swim distance (nearly a mile), I do not want to find myself struggling in a one-mile stretch of OPEN WATER... water is the LAST place I want to be if I'm struggling in any capacity.

So here's to finding my happy place in the water. That place where I will swim with confidence--breathing seamlessly, effortlessly...making the water my friend.

The water is your friend. You don't have to fight with water, just share the same spirit as the water, and it will help you move. ~Aleksandr Popov

Thursday, June 17, 2010

5K Runs...beginning Triathlon run training

Wednesday evening run:
6:30PM--mid 90's, high humidity
24:00

Thursday morning run:
6:00AM--mid 70's, humidity 76%
23:00

COOLDOWN:
30 pushups
30 GH situps
30 back extensions
250 m row

WODs: Friday-Tuesday

Tuesday:
15 K2E
30 GH situps
30 back extensions (1 sec hold at bottom, 2 sec hold at top
30 squats, 25# overhead
30 pushups

WOD:
row 500 m
rest 5 min

10-8-6-4-2
BW deadlift
1/2 BW DB hang clean
Dip

COOLDOWN:
2:00 front plank

Monday:
rest day

Sunday:
shoving, wheelbarrowing river rock--5 hours

Friday:

WARMUP
30 pushups
30 squats
30 forward lunges, 35# OH
30 situps, 15# medicine ball
50 calf raises
15 K2E
10 dips
30 back extensions, 25# med ball

WOD
"Jackie"
1000 m row
50 thrusters, 45#
30 pull ups

Thursday, June 10, 2010

"Race You"

Strength:

Dead Lift 5-3-1 (85/90/95%) Rep max 3rd set

Rest 2-3 minutes between sets

CFOKC WOD:

CFOKC Fitness Standard: 500 meter row, 1 PR attempt
PR 1:59

Rest 5 minutes

For time...

30 Pull-ups

30 Burpees

Tuesday, June 8, 2010

Energizer (*courtesy CFOKC)

MisaAKBS


Warmup:
30 GH situps
30 back ext., weighted 25#
1:00 HS hold
30 jumping squats

*Strength:

Kettlebell Swing (russian style--see detail below): 3 x10 reps AHAP

Rest 60 seconds between sets

*CFOKC WOD:

5 rounds, each for time:

5 High Box Jumps
10 Dead Lift (50% of 1RM), 125#
15 Push-ups

Rest 2 minutes between rounds

1:24, 1:22, 1:20, 1:18, 1:23


*Finisher: L-sit or L-hang: 4 x 30 seconds (whichever version you can hold for 30 sec straight)

Cooldown: 500m row

Post loads for swings and each round time for circuit to comments.



Ending the Swing Controversy- by Coach Tom Rankin


At SV CrossFit, we employ trainers from a variety of backgrounds. One the whole, the diversity of experience benefits everyone. By learning and teaching each other, we gain more knowledge and expertise than we ever could alone. One drawback, however, is when our clientel becomes confused about exercise performance. There are currently two popular methods for teaching the Kettlebell (KB) Swing, American (AS) or Russian (RS) style. There is a tendency for some coaches to label their favored method right and the other wrong. Like most things in life, it is not that simple.

Exploring the Differences

It is easy to tell the difference between the RS and AS, just look at the arc of the swing. The RS starts just below the groin and is swung to chest or at most, eye level. The movement is short, brisk and compact. The AS begins level to the knees and moves upward to full arm extension over the head. Its motion is longer and smoother than its Russian counterpart. The height of the arc of the AS may be twice that of the RS.

The subtler difference is the bend of the knees. The Russian style looks similar to a stiff-legged deadlift. Most of the movement is in the hips and the knees bend slightly, almost as an afterthought. The American swing is more like a squat as the knees bend to a much greater degree. Each method requires a different body alignment for correct performance.

The primary focus of the Russian swing is to utilize extension of the hips to drive the lifter’s center of gravity forward and up. This movement results in a very efficient application of force. You may test this concept by doing a vertical jump. Sit back quickly into quarter squat depth and immediately jump upward. Do this several times and note how high you jump. Now drop down into a deeper squatting movement and jump. Most people will find that they will not jump as high in the lower squatting position.

The American Swing has its own unique advantages. Its greater range of motion requires much more work and effort than the Russian Swing. Test this by doing quarter squats while raising your arm to chest height when you return to standing position for a half of minute. You could probably do this all day without breaking a sweat. Now do deeper squats for the same amount of time and raise your arm fully over head as you stand. Not so easy is it? Notice the greater range of motion gets your heart pumping and increases your breathing. This makes the American Swing an excellent exercise for building work capacity and overall fitness. Bringing the KB overhead will also increase shoulder girdle flexibility, endurance, balance, co-ordination and strength.



Which Swing is Best?

The answer is both and neither. Is the hammer better than a screwdriver? It is the goal that will determine which tool to use. If you need to pound in nails, you want the hammer. But it won’t be as useful if you are working with screws. It is important to understand that the RS and AS, like the hammer and screwdriver, are tools to be used for specific purposes. It is the lifter’s intent and goals that decide which swing is best.

The Russian Swing is the foundation of almost all ballistic kettlebell movements. Mastering and strengthening this swing will have a positive impact on such key kettlebell lifts as the KB snatch or KB Cleans. The short, compact stroke will allow the Kettlebeller to conserve energy that will allow for greater repetitions in the competitive kettlebell lifts (1 KB Snatch and 2 KB Jerk). For the person who training is predominately focused on KB training, the RS would be a better choice.

The CrossFitter, however, has different needs. He or she must excel at a much wider range of exercises than the KB lifter. The AS will have a much better transfer to kipping pull-ups, thrusters and many other CrossFit movements. The improvements to flexibility, balance and co-ordination will greatly benefit the Gymnastic, Weightlifting and Barbell exercises found in CrossFit training. The added effort and work of the American Swing will help the CrossFitter develop the fitness needed to survive intense “WOD”. When you consider the needs of the CrossFitter, it is easy to understand the advantages of using the American Swing.

Is Safety an Issue?


There are people who believe the AS is more dangerous than the RS. They consider swinging a KB overhead potentially dangerous. Full squats were once considered harmful to the knees. Now they are commonly used in the rehabilitation process. Physical Therapists realized properly performed full squats are essential for normal functioning. The key to making any exercise safe is proper coaching.

Very few fitness professional know how to properly teach the AS. But the inability to coach the AS does not make it a harmful exercise. We find the AS is a great way for our clients to learn and co-ordinate Mark Rippetoe’s active shoulders and hips techniques. As a result of doing AS, our client performance of many other exercises (squats, overhead lifts, kipping pull-ups, etc.) dramatically improve.

Rather than injuring clients, the AS is a very effective “pre-hab” exercise. The AS and other exercises in the CrossFit program restores people to optimum functioning. After a few weeks of training, many new CrossFitters notice something’s missing. Their usual aches and pains (back pain, headaches, or other joint problems) no longer exist. CrossFitters develop the strength, mobility, endurance and co-ordination to easily handle any stress that occurs in life.

In the Beginning


The novice CrossFitter needs to focus on mastering the nine fundamental movements (squat, front squat, overhead squat, press, push press, push jerk, deadlift and sumo deadlift high pull). Once these movement are sound, it is easy to learn the AS. There is no reason for beginners to learn the RS unless they have special needs, such as developing a more explosive hip drive or feeling their center connect with an external resistance (kettlebell).

Hey Conrad?


CrossFit veterans may find value by occasionally using the Russian Swing. CrossFitters know that the variety of training stimulus is the key to the outstanding effectiveness of the program. Louie Simmons created a wide variety of ways for his powerlifters to bench press- incline, decline, floor, with boards, bands, chains, a wide variety of hand positions, dumbbells and God knows what else. Because of the great variety, his lifters rarely stay stuck in plateaus and regularly lift for personal bests. You will get better results by using a variety of swings instead of just one type. Do the AS most of the time, the RS as a change up, and every once in a while a hybrid swing.

Hybrid 1: Hip drive of RS but swing KB overhead, this will feel somewhat like a power snatch.

Hybrid 2: Squat style AS but only swing to chest or eyes level.

Sometimes mastering a variety of different variations improves the performance of the original exercise. Try this swing gumbo and see if it helps your AS. Do 5 reps of each, without stopping if possible.

1. American Swing
2. Hybrid 2- squat style to chest level
3. Hybrid 1- Hip drive to overhead
4. American Swing

Absorb What Is Useful, Disregard That Is Useless
-Bruce Lee


Coach Glassman and Bruce Lee have both put results ahead of tradition. They both been heavy criticized by their peers by rejecting accepted training systems to create their own. Glassman’s CrossFit and Lee’s Jeet Kune Do are focused on a variety of methods and exercises that produce the best results. Lee freely mixed in strength training, boxing, and European fencing with the best parts from a wide variety of martial arts. Glassman realizes that gymnastic, powerlifting, weightlifting and endurance activities will create better total fitness results when combined than they could separately.

Glassman and Lee realized not one type of training is best. But the careful selection and combination of the proper sources will produce outstanding achievements. Therefore, it follows that neither the AS nor the RS is best. It is the intelligent use of both that will allow one to maximally improve their fitness.

Silver Fox (*courtesy CFOKC)

Warmup:
1:00 HS hold
1:00 accum. l-sit hold
100 calf raises
20 back ext., weighted 25#
30 forward lunge, 25# overhead
30 GH situps
30 pushups

Strength*:

Shoulder Press 5-3-1 (75/85/90#) Rep max 3rd set

WOD*:

7 rounds for time of...

7 Thruster (55% of 1RM push press), 75#

7 Pull-ups

Post loads for press and time for couplet to comments.

"30 Flirty & Thriving " (*courtesy CFOKC)

Warmup:
30 K2E
30 double unders
30 pushups
30 back extension
30 spiderman lunges

Strength*:

Back Squat 5-3-1 (135/155/175)

Rest 2-3 minutes between sets

WOD*:

For time:
30 Chin-ups
30 OHS (75#)
30 Situps
*5 Burpees at the end of every minute
**** scale down to 20 or up to 50 reps as necessary

Post loads for back squat and time for triplet to comments.

Thursday, June 3, 2010

Back at it! Post-float...

The float trip was so relaxing...a little hard to get back into the gym.

Tuesday's soccer was energizing. Wednesday came a bit late, as my alarm never sounded. But I hit the gym again this morning, and wow, was it invigorating!

WARMUP
30 GH situp
30 back extension
30 steps forward lunge, 25#
10 dips
500 m row

WOD
1RFT
100 KB swings
75 jumping squats
50 push press, 65#
5 burpees

Thursday, May 27, 2010

deadlift,row/run,burpees,walking lunge

WARMUP
Deadlift: 3-2-1-2-3
155-175-195-195-175

Row** 250m after each set of Deadlifts
.

WOD
3RFT
run 200 m
8 burpees
20 steps walking lunge

COOLDOWN
30 back extensions
20 GH situps

**The rowing helped prepare me for our Buffalo River canoe weekend!!!

Tuesday, May 25, 2010

HangClean/Row,Jerk,Burpees


WARMUP
30 spiderman lunges
30 back extensions
30 squats, PVC overhead
20 Turkish half getups
10 dips

STRENGTH
Hang Clean 3-3-3-3-3
75-85-95-100-105

WOD
1RFT
Row 500 m
20 shoulder to overhead, 75#
30 burpees
(substituted pushups for the burpees due to leg injury)

Monday, May 24, 2010

PushPress/AMRAP 15 min...



WARMUP

30 GH situps
30 back extensions
30 spiderman lunges
10 dips

STRENGTH
push press 5-5-5
75-95-105#

WOD
AMRAP 15 minutes
6 spiderman pushups
12 dumbbell hang cleans, 25# each hand (DB total approx. 40% clean 1RM)
20 double unders

Friday, May 21, 2010

KB Swings/Squats/Pushpress/Burpees

WARMUP
mobility & stretching

15 back extensions
15 GH situps
15 pushups
30 calf raises
10 dips

WOD
1RFT
100 KB swings, 1 pood
75 jumping squats
50 push press, 65#
5 burpees

COOLDOWN
2:00 front plank

Thursday, May 20, 2010

The much-underestimated REST DAY.

The Importance of Recovery: Listen to Your Body!

Recovery is an often neglected piece of training. And it’s ironically one of THE MOST important parts of training. Training stimulates growth and recovery creates growth. So if we train and train and train and train (you get the idea) and never properly & effectively recover you are doing your body and performance a HUGE disservice. You must recover physically, mentally and emotionally in order to perform at your peak. And one of the keys to recover is listening to your body. This seemingly simple task eludes many of us. And those of us that are proficient at listening to our body’s may not always honor what our body is telling us.

Recovery gives your mind and body the time to rejuvenated, recharge, rebuild and repair. It gives you the fuel, calmness and strength you need to endure athletic challenges and succeed. You cannot expect to train effectively without giving yourself ample recovery! If you do not recover you WILL overtrain!

I recently experienced a lack of recover and some overtraining. I realized I was constantly tired, felt lethargic, my mood was low, my energy was low, I felt like I was getting sick and I wasn’t enjoying my training. All signs that I was missing something…RECOVERY! Again recovery is 3 fold: physical, mental and emotional. After experiencing this I finally realized what was going on. My body was trying to tell me something…it needed recovery! I just wasn’t listening and it got louder and louder as I got more fatigued, more “out of it” and less excited about training. When you don’t listen to you body it simply amps up what its trying to tell you until you listen.

So what did I do to recover? I started paying attention! Paying attention is key! What was my body telling me…what did I need physically, mentally and emotionally? As I asked myself these questions it all became clear. I discovered I needed to make sleep and rest a priority, so I made a point to work on getting to bed earlier and getting a better training/rest routine. I discovered my water intake was way too low, so I upped my water intake and added vitamin C to my water because I felt my immune system was down due to the intensity of my training. I discovered I needed something other than training to occasionally focus on, so I started reading more. These and a couple other little things put together over only a few short days made a dramatic impact on my overall well-being. I felt more alert, stronger, excited, and focused. I had been neglecting my needs and my body was not having it!

With all this said learning to listen to and honor what your body needs is not easy task. You must decide you are important enough to take of your needs. You must make yourself and your health a priority. You must want to succeed in the ring (or whatever your sport is) enough to give you body exactly what it needs vs what you want (as needs and wants can conflict with each other). This is such an important part of training that often gets neglected and needs much more of your attention.
from http://warrior-fighting.com/blog/?p=23

Wednesday, May 19, 2010

Foam Rolling 101:

Roll Out Those Knots in Your Muscles!
By: NASM Editorial Staff
Copyright 2008 FitnessCoachPro

Would you believe that your function could be improved in just 10 minutes a
day? Sound too good to be true? By performing self-myofascial release
techniques on a simple piece of foam, you can improve body composition,
flexibility, function, performance, and reduce injuries. Simply stated, use your
own body weight to roll on the round foam roll, massaging away restrictions to
normal soft-tissue extensibility. Furthermore, you can perform this program in
the convenience of your own home.

WHAT IS SELF-MYOFASCIAL RELEASE?
Self-myofascial release (SMR) massage can be defined as an interactive soft
tissue release technique that requires feedback from the client to determine
the correct position, amount of pressure and duration of the stretch. The main
purpose for use includes:

• Joint stiffness
• Muscle tightness
• Identified tenderness (indicating poor circulation)
You can also use this technique for a warm-up before exercise and a cooldown
after exercise:
• Exercise preparation
• Exercise recovery

HOW DO I PERFORM THIS TECHNIQUE?
SMR techniques use an individual’s body weight and/or force with various tools
such as bio-foam rolls, tennis balls, soft balls, thumb pressure or pressure
knobs. Body weight and/or muscular force with the chosen tool are used to
decrease tenderness in your body’s soft tissues followed by performing slow
rhythmical movements which compress and lift the soft tissues, aiding in the
breakdown of tissue "knots" (tissues that bond together).

BENEFITS OF SELF-MYOFASCIAL MASSAGE
• Helps alleviate tightness in muscles
• Increases range of motion at joints such as the shoulder
• Decreases muscle soreness
• Keeps muscles at their optimal lengths
• Helps to relieve joint stress

GENERAL GUIDELINES
1. Start by searching the tissues for tenderness. If tenderness is identified, hold
foam roll on the "hot-spot" for 10-12 sec. Repeat by coming back to area 3-5
times or until tenderness has subsided.
2. If tenderness is too much to handle simply add another foam roll dispersing
body weight over a greater surface.
3. If no tenderness is identified while SLOW rolling, continue in a smooth
rhythmical manner.
4. Maintain a tight stomach by pulling the belly button back towards the spine.
5. Do not perform under the following conditions:
0. Feelings of nausea
0. Dizziness
0. Pain
0. Acute rheumatoid arthritis
0. Painful varicose veins
6. You can perform SMR massage 1-2 x daily.

SELF MASSAGE FOR THE LOWER BODY
The following is a lower body sequence that exercisers at all levels can benefit
from. Complete exercises 1-6 before switching legs. Remember to move slow
and smoothly.

1. Outside of lower leg
Sit on the floor with your lower leg on the roller, near your ankle. Cross one leg
over the opposite, resting your ankle on your shin. With your elbows supporting
you, lift your glutes and back off the floor and move so that you can slowly roll
your calf along the roller. Pause at any tender spots for 10-12 seconds.
Readjust if needed, and continue to exercise.

2. Front of upper leg
Continuing from exercise 1, turn over to a face down position and place the
foam roll slightly above the knees. Slowly roll from knee toward hips while
keeping quadriceps relaxed.

. Buttocks
Sit on the roller, leaning on your glute, with one foot crossed and resting on
opposite knee. Hold that knee, and put one hand behind you for support. Slowly
roll along your rear hip, again stopping at tender points.

4. Front of hip
Turn over so your front hip is on the roller. Your leg should be straight out, your
opposite knee should be bent with foot on the floor for balance. Now, starting at
the hip, slowly roll down over the front of your thigh to your knee (see exercise 5)

5. Side of leg
Continuing from exercise 4, position yourself side lying on foam roll. Bottom leg
is raised slightly off floor. Maintain head in "neutral" with ears aligned with
shoulders. Roll slowly to the knee. To transition into exercise 6, simply roll to
the front of the thigh progressed by straddling the foam roll (see exercise 6)

6. Inside of leg
Straddle the roller, with your inner right thigh resting on it, supporting your upper
body on both elbows. Roll from your knee toward your hip.

Complete exercises 1-6 on opposite leg.

CHOOSING A FOAM ROLL
When choosing a foam roll, make sure the foam roll is hard and dense. If the
foam is too soft, less than adequate tissue massage is applied. On the other
hand, if the foam is too hard, bruising and more advanced soft-tissue trauma
may occur.