Wednesday, June 30, 2010

Thrusters/Row/6K run

45 thrusters, as few sets as possible @ 65#

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

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



10 dips

30 pushups

30 back extensions

30 GH situps

500 m row (1:59)


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

Rest 2-3 minutes between sets


For time...

30 Pull-up burpees

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


100 Abmat sit-ups

5K Runs...Triathlon run training

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

Friday, June 18, 2010


"...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 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

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

30 pushups
30 GH situps
30 back extensions
250 m row

WODs: Friday-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

row 500 m
rest 5 min

BW deadlift
1/2 BW DB hang clean

2:00 front plank

rest day

shoving, wheelbarrowing river rock--5 hours


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

1000 m row
50 thrusters, 45#
30 pull ups

Thursday, June 10, 2010

"Race You"


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

Rest 2-3 minutes between sets


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)


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


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

Rest 60 seconds between sets


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)

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


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


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)

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


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

Rest 2-3 minutes between sets


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!

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

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