Tuesday, August 31, 2010

AMRAP 12 mins: Barbell Complex

3 x 500 m rows
rest 2 minutes between each

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


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

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


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

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


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

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

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

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

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

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

30 steps walking lunge to the car...

Wednesday, August 18, 2010


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!)


30 GH situps
30 back extensions
30 pushups
30 squats


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


4 rounds for time of...

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

*courtesy CFOKC.com


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:

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.
100 m bunny hops
400 m run

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


going another 3 rounds...GRRR!

Monday EVENING heat-conditioning:
temperature--101 degrees

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
(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:


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


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

Medium weight KB Swing
Ring Dips

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!