Thursday, May 27, 2010

deadlift,row/run,burpees,walking lunge

Deadlift: 3-2-1-2-3

Row** 250m after each set of Deadlifts

run 200 m
8 burpees
20 steps walking lunge

30 back extensions
20 GH situps

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

Tuesday, May 25, 2010


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

Hang Clean 3-3-3-3-3

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...


30 GH situps
30 back extensions
30 spiderman lunges
10 dips

push press 5-5-5

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

mobility & stretching

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

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

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.

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.

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

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).

• 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

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.

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.

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.

3x20 Deadlifts...and more.

PVC pipe rollout and mobility

3x20 deadlifts 115-135-155

worked these exercises in between deadlift sets:
3x15 knees to elbows
3x15 GH situps
50 jumping squats
50 forward lunges, 25# overhead
50 push-ups
50 calf-raises

Tuesday, May 18, 2010

SOCCER at 6:00!

Tuesday: Dumbbell Workout


30 push ups
30 jumping squats
30 back ext.
30 GH situps
10 dips


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.


500 m row

2:00 front plank

5x5 Back Squat/"Helen"

50 steps walking lunge, 25# overhead
30 GH situps
30 back extensions
30 squats
30 push ups
10 dips

5-5-5 Back Squat
(worked off my 1 rep max of 185#)

400 m run
21 KB swings, 1 pood
12 pull-ups

2:00 front plank
1:00 side plank--each side

Monday, May 17, 2010

Addendum: PushUp/BackSquat WOD

THIS workout left me in a debilitated state for the remainder of the week.

The weight of 115#, after determining my total workload for this workout, was FAR TOO GREAT. I would suggest sticking to 85# or 95#...or even scaling below that if necessary.

Tuesday, May 11, 2010

Push-ups/Back Squats


10 Back Squats*, 115#
10 Push-ups


*rx'd for women, 95#

30 GH situps
30 back extensions

Friday, May 7, 2010

Thursday, May 6, 2010

5K for breakfast

5K run

30 situps
30 back extensions
30 squats
30 steps walking lunge, 35# overhead
1:00 front plank

Wednesday, May 5, 2010

front squat/pullup/burpee

In a properly executed front squat, the load is born entirely by the shoulders, and not at all by the hands and fingers.
1000 m row (C2 rower)
30 squats
30 GH situps
30 back extensions
10 dips

10 front squats, 75# (clean from the floor, into the front squat)
10 pull-ups
10 burpees

2:00 front plank, elevated on 24" box

7 benefits of the Front Squat.

1. Less Spinal Load
. The Front Squat is a harder exercise than the Back Squat:
  • Less hip involvement because of the upright position
  • Less stable position: shoulders hold the bar using your back muscles

This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.

2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.

5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.

7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.


Tuesday, May 4, 2010

Residual Pain...Bring on the Soccer!

INTENSE soreness was brought to me by yesterday's 5AM workout...

Tonight's 6PM soccer game should be very interesting.

Monday, May 3, 2010


25 back ext
25 GH situps
25 push ups
25 steps walking lunge, 35# overhead
10 K2E

3x10 KB swings, 1.5 pood
2x15 KB swings, 1 pood


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

The Effectiveness of the Double-Under...
(taken from

"The double-under, ironically enough, may fall into more of these categories than any other movement...

The genius of the CrossFit movements: The harder the movement is to perform, the more aspects of fitness required to perform it. The goal is “optimal physical competence”, right? All that to say - keep practicing your double-unders. "

Here’s the list of the “10 general physical skills.”-

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen

2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.

3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.

4. Flexibility – the ability to maximize the range of motion at a given joint.

5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – the ability to minimize the time cycle of a repeated movement.

7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.

8. Agility – the ability to minimize transition time from one movement pattern to another.

9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – the ability to control movement in a given direction or at a given intensity.