Thursday, January 28, 2010


50 push-ups
2:00 front plank
1:00 side plank/side
1:00 single handstand hold
25 overhead unilateral walking lunge/side, 25#
25 overhead bilateral walking lunge, 45#
2x25 knees to elbows

1000m row (I had to substitute with sumo deadlift high pulls. The rx'd weight for women is 33#.)
50 thrusters, 33#
30 pull ups

I think the thruster weight was a little light, as I sent the bar right into my chin after rep 5. Almost knocked me out, especially after the handstand holds!

Wednesday, January 27, 2010



50 elevated calf-raises
30 push-ups
1:00 accumulated L-sit holds
2:00 weighted front plank, 35#
3x10 V-ups
3x15 ab roller

5 minutes of practice: handstand holds against a wall

10 deadlifts, 60% 1RM (135#)
50 double-unders

5:55 (finally recorded a time!)

Whew! After 300 double-unders in two days, my calves are exhausted! Burn!

*WOD courtesy CFOKC

Tuesday, January 26, 2010


50 jumping squats
20 push-ups
30 weighted OH walking lunge, 35#
20 weighted OH forward lunge, 35#
3x15 ab roller

Dips (referenced fitness standards chart)

50-40-30-20-10 rep rounds (for time)
Double Unders
Sit ups

*Strength & WOD courtesy CFOKC

Wednesday, January 20, 2010

"Helen Deconstructed"

50 jumping squats
50 sit-ups
30 push=ups
30 weighted OH walking lunge, 45#
3x15 ab roller

find 1RM OHS=>95#
(was able to squat 100#, but I couldn't get up out of the bottom)

"Helen Deconstructed"
AMRAP 12 min.
run 200 m
10 DB swings (45/25#) (I used a 1 pood, approx. 36#, kettlebell.)
6 pull-ups

*SKILL & WOD portion courtesy CFOKC

Sunday, January 17, 2010

Handstand Holds/Jumping Squats

50 calf-raises
L-sit holds 1:00 accumulated (:30/:20/:10)
2:00 weighted front plank, 35#
3x10 v-ups
ab roller 3x15

Handstand push-ups or holds against wall, 10 minutes of practice


10 jumping squats on the minute, each minute, for 8 minutes. Use the empty bar and jump powerfully through the heels, emphasizing hip extension, so as not to come more than 1" off the ground. (Four minutes (and four rounds) into this I began doing them on the half-minute. This BURNED...but was worth it.)

Finished with 20 unweighted jumping squats.

Friday, January 15, 2010


Self-control is contagious, study finds
Writer: Sam Fahmy, 706/542-5361,
Contact: Michelle vanDellen, 706/542-2174,
Jan 13, 2010, 16:11

Athens, Ga. – Before patting yourself on the back for resisting that cookie or kicking yourself for giving in to temptation, look around. A new University of Georgia study has revealed that self-control—or the lack thereof—is contagious.

In a just-published series of studies involving hundreds of volunteers, researchers have found that watching or even thinking about someone with good self-control makes others more likely exert self-control. The researchers found that the opposite holds, too, so that people with bad self-control influence others negatively. The effect is so powerful, in fact, that seeing the name of someone with good or bad self-control flashing on a screen for just 10 milliseconds changed the behavior of volunteers.

“The take home message of this study is that picking social influences that are positive can improve your self-control,” said lead author Michelle vanDellen, a visiting assistant professor in the UGA department of psychology. “And by exhibiting self-control, you’re helping others around you do the same.”

People tend to mimic the behavior of those around them, and characteristics such as smoking, drug use and obesity tend to spread through social networks. But vanDellen’s study is thought to be the first to show that self-control is contagious across behaviors. That means that thinking about someone who exercises self-control by regularly exercising, for example, can make your more likely to stick with your financial goals, career goals or anything else that takes self-control on your part.

VanDellen’s findings, which are published in the early online edition of the journal Personality and Social Psychology Bulletin, are the result of five separate studies conducted over two years with study co-author Rick Hoyle at Duke University.

In the first study, the researchers randomly assigned 36 volunteers to think about a friend with either good or bad self-control. Those that thought about a friend with good self-control persisted longer on a handgrip task commonly used to measure self-control, while the opposite held true for those who were asked to think about a friend with bad self-control.

In the second study, 71 volunteers watched others exert self-control by choosing a carrot from a plate in front of them instead of a cookie from a nearby plate, while others watched people eat the cookies instead of the carrots. The volunteers had no interaction with the tasters other than watching them, yet their performance was altered on a later test of self-control depending on who they were randomly assigned to watch.

In the third study, 42 volunteers were randomly assigned to list friends with both good and bad self-control. As they were completing a computerized test designed to measure self-control, the computer screen would flash the names for 10 milliseconds—too fast to be read but enough to subliminally bring the names to mind. Those who were primed with the name of a friend with good self-control did better, while those primed with friends with bad self-control did worse.

In a fourth study, vanDellen randomly assigned 112 volunteers to write about a friend with good self-control, bad self-control or—for a control group—a friend who is moderately extroverted. On a later test of self-control, those who wrote about friends with good self-control did the best, while those who wrote about friends with bad self-control did the worst. The control group, those who wrote about a moderately extroverted friend, scored between the other two groups.

In the fifth study of 117 volunteers, the researchers found that those who were randomly assigned to write about friends with good self-control were faster than the other groups at identifying words related to self-control, such as achieve, discipline and effort. VanDellen said this finding suggests that self-control is contagious because being exposed to people with either good or bad self-control influences how accessible thoughts about self-control are.

VanDellen said the magnitude of the influence might be significant enough to be the difference between eating an extra cookie at a party or not, or deciding to go to the gym despite a long day at work. The effect isn’t so strong that it absolves people of accountability for their actions, she explained, but it is a nudge toward or away from temptation.

“This isn’t an excuse for blaming other people for our failures,” vanDellen said. “Yes, I’m getting nudged, but it’s not like my friend is taking the cookie and feeding it to me; the decision is ultimately mine.”

The research was supported by the National Institute on Drug Abuse.

Wednesday, January 13, 2010

Half-Moons, Toes to Bar

Half Moon exercise: To do the half moon exercise, place the sandbag (or weight plate) on the outside of your legs. Crouch down to grab the bag. Rip the bag at a fast pace, putting in the maximum energy. After the bag reaches above your head, transfer its weight immediately, to the opposite side. Get back to the original position and repeat the exercise for designated rep count.

2x max reps pull-ups
3x10 V-ups
50 push-ups
2:00 front plank
1:00 side plank/side
25 OH unilateral walking lunge/side, 25#
25 OH bilateral walking lunge, 45#

L-sits 3 x max second holds

half-moons (45/35#)
toes to bar

*courtesy CFOKC

100 calf-raises

1RM Deadlift/Max Pull-ups, Walking Lunge

30 double-unders
20 single-unders
1:00 handstand hold
3x10 hanging leg raises

Find one rep max (1RM) deadlift
After focusing on endurance and running workouts (and de-emphasizing the strength workouts) since before the Tulsa Marathon, my strength is now lacking a bit from where it was prior to marathon "training". Being my strongest lift in weight AND form, the deadlift has better-maintained consistency (in weight) than any other lift. My prior PR on the 1RM deadlift was 250#. I stopped at 225#, after a failed attempt at 245#. Had time allowed, I should have attempted 230#. My form still felt strong at 225#.

Max reps pull-ups
20 steps DB walking lunge (20# men/10# women)
I substituted the DB walking lunge with a 35# OVERHEAD walking lunge.

( courtesy CFOKC)

2:00 front plank

Tuesday, January 12, 2010

Push Press/Deadlift

50 situps
50 pushups
50 forward lunges, 35# overhead
30 pullups
25 K2E

20 push press, 75#
20 deadlift, 115#

2:00 weighted front plank, 35#
0:30 side plank/side (my arms have NEVER shaken on side planks like they did tonight...they were spent!)

Monday, January 11, 2010

OHS/Burpee Box Jump

3x15 V-ups
3x15 K2E
50 jumping squats
150 steps weighted overhead walking lunge (50 bilateral 35#; 50/side unilateral 25#)
35 jumping pull-ups

OHS, 65#
Burpee Box Jump

2:00 weighted plank, 35#

Friday, January 8, 2010

3x20 Deadlifts

3x15 V-ups
3x15 K2E
50 jumping squats
50 forward lunges
50 push-ups
50 calf-raises

(no rest between deadlifts sets; cycled through above exercises)

3x 20 deadlifts

Front 2:00
Side 1:00(L) 1:00(R)

Wednesday, January 6, 2010

AMRAP 15 minutes...

3X15 V-ups
3x15 knees to elbows
30 jumping squats
30 forward lunges, weighted 35#
30 ring push-ups

AMRAP 15 minutes
20 DUs
15 KB swings, 1 pood
10 bar dips
5 box jumps, 24"

(WOD courtesy

2:00 weighted plank, 25#
1:00 side plank/side

Push Press!

THIS is an excellent instructional video on the mechanics of the push-press.
When performed correctly, push presses will also help
to stabilize the hips and tone the abdominals.

Execution: The push press is practically the same as the military press; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders. It can also be used from behind the neck, after a squat.

Purpose: The push press is used to help develop the strength of the shoulder. It can be used to push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important to sport (this is also found in the bench press).

( from

Sunday, January 3, 2010


100 elevated calf raises
1:00 accumulated L-sit hold
50 K2E
50 situps

4x20 OH walking lunge, 25# plate
(2x20bilateral weight-carry/1x20 right-hand carry/1x20 left-hand carry)
3x20 Snatch-Grip Romanian Deadlifts
3x5 weighted push-ups, 25# plate
50 jumping squats

(MINIMAL rest between sets.)

planks (2:00 weighted front plank, 25# plate)
(0:30 side plank/side)