Monday, December 26, 2011

muscle-ups/push press/row

"a good warming of the muscles"
used 65# and did 10 reps of each:
back squat
Romanian deadlift
push press
sumo-deadlift high-pull
hang power clean
front squat
overhead squat
forward lunge, 10/leg
10 back extensions
10 dips
20 split lunges

WOD (taken from
For Time -
10 muscle ups
100 reps push press, 75# rx'd
row 1000m

I did 70 reps at 65#, then dropped to 55# to finish out faster.

TIME - 12:01

Sunday, December 25, 2011


run 800m
20 deadlifts, 135#
run 800m
20 push press, 85#
run 800m
20 dead hang pullups
run 800m

TIME - 20:45

Did this one with the hubby. The runs are getting much easier.

Thursday, December 22, 2011

deep back squats; 1000m row/100pushups/10snatch

2:00 jump rope singles
10 reps push press, 75#
20 steps weighted walking lunge, 75#

SWOD 2: Deep back squats 10-10-10-10-10

Back squat, as deep as you can go without failing @ 30% PR, keep weight the same for all reps.

WOD (from
For Time:
run 1000m
100 pushups
135# snatch, 10 reps

TIME - 11:45, using 75#

snatch-grip deadlift 5x5; 21-15-9 cleans & situps

30 knees to elbows
30 pushups
30 split lunges
500m row

Snatch-grip deadlift 5-5-5-5-5

WOD (from 12/21/11)
135# clean
GHD situps

TIME: 5:09, using 85#

1:00 each of front plank, left-side plank, right-side plank

Monday, December 19, 2011

Deadlift 5x5. Tabata Row.

Tonight, for me:

abmat situps
back extensions
split lunge

Deadlift 5-5-5-5-5

WOD 3: Tabata
8 rounds—aiming for consistent, sustained effort:
  Row, 20 seconds
  Rest 10 seconds 

accumulated row: 900m

Sunday, December 18, 2011

Painstorm: as many points in 20 mins...

In 20 min, using 155lb accumulate as many points as possible using the following schedule:

(Use one load throughout, if scaled up or down simply note results.)

Snatch = 10 pts.
Thruster = 5 pts.
Ground To Overhead = 4 pts.
Squat Clean = 3 pts.
Deadlift = 1 pts.

using 85# ...
Snatch 22 reps
Thruster 18 reps
Ground to Overhead  20 reps
Squat Cleans 5 reps
Deadlift 40 reps

Wednesday, December 14, 2011

Vibram Five Fingers

A few Mudders have asked me which Vibram Five Finger shoe Matthew and I went with for the Tough Mudder training and event. We both chose a good OVERALL and VERSATILE Vibram. I went with the women's Bikila:, and Matthew with the men's Bikila:

To each, his own, I suppose. It helps to go to a local retailer, try them on, run around the store, and determine what works best with YOUR foot. These shoes are designed to HUG your foot, so being fitted for them is a necessity.

Prior to buying our shoes, I emailed customer support to determine what THEY would recommend for a mud run. Below is their response:

Hello Christy,

Thanks for your e-mail. One of my coworkers participates in the Spartan Races and likes to use the KSO Trek or the TrekSports.

They are designed to be more rugged, with a cleated sole and thicker EVA midsole to help protect you from stone bruising.

Let me know if you have any other questions as I would be happy to help.


Painstorm: "Military S.O.S."

Warm up:
one round of Helen
400m run
21 KB swings, 1 pood
12 pullups
TIME - 2:55

Followed by:

"Military S.O.S" - Exercise - Round1 - Round2 - Round3
Pull-up - 10 20 40
KB Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m
TIME - 17:04, 1 pood kettlebell

Followed by:

As many one handed snatches as you can in 5 minutes, 20# dumbbell.

from Big Mudder:

"What's tougher: Walk the Plank or Underwater Tunnels?"

YOU decide: watch the video...or get out there and try it for yourself!
Here's a GLIMPSE into Tough Mudder Central Texas...just try seeing through the mud.

ToughMudder Training Tuesday!


4 RFT:
21 GHD Sit-ups
14 Medicine Ball Cleans, 20/12 lb
7 Ring Dips

I used a 25# ball and did strict ring negatives in order to keep fast movement through the WOD.

TIME - 8:30

Painstorm, from

10 - 1 rep rounds of:
1.5bw Deadlift (185#)
1.25bw Back squat (155#)
0.75bw Press (95#)
Set up three bars and STORM through for time . . .

TIME - 8:10

This was a HEAVY way to finish my TrainingTuesday. I didn't feel the load of it until later.

the history of "Painstorm" WODs:
(text courtesy of Jeff Martin)

The first Painstorm was a gathering of some of the UK Crossfitters. Given
that some of them traveled up 6 hours (by bus) for the meeting, no one
felt like doing “Fran” and calling it a day. So the first Painstorm was
something like warm up one round of Helen, followed by a typical CF
WOD, followed by the Secret Service Snatch test...

The Painstorm soon evolved into a monthly competition between CrossFit
London (represented by Kempie and Karl Steadman), CrossFit Central
Scotland (represented by Davie and his crew) some displaced US military
(Gordon Limb and some marine flyers in London, Brian White and his
group called team Fallujah) and the group from Brand X. Dan Colson from
CrossFit Rockford has "happily" joined in for the last three or four.
Karl, Davie and Jeff take turns creating the Painstorms. They tend to be
long efforts, in keeping with the original tradition. Weights and reps are
scaled of course, so everyone can join in.

Monday, December 12, 2011

My Jumbled Series 'n Five 400s

I did a hodgepodge WOD tonight...

Turkish get-ups 1-1-1-1-1 (25-35-35-45-45)
five 400m runs (with fellow mudder, Danielle)

I peppered the following exercises between runs (with no rest):
600m row
30 KB swings, 1.5 pood
30 GHD situps
30 back extensions
30 dips
30 steps walking lunge, 45# bar overhead
100m overhead carry, 45# bar
15 pullups

It's a jumbled series, but an effective one for my purposes (specifically: to provide an invigorating stimulus for my fellow Mudder's cold outdoor runs while achieving constant movement through a few taxing exercises).

Danielle is Mudder Enlisted AND loved by children.

Mission accomplished.

Sunday, December 11, 2011

30 Minutes of Hurt

30 GHD situps
30 back extensions
500m row
Turkish getups 1-1-1 (I tried these with the 22# barbell, locking in my form.)

WOD: "30 Minutes of Hurt"
Five 6-minute rounds with no rest in between.
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
3 Push Press, 135/95lb
6 Pull-ups
9 Box Jumps, 24”
In each round, continue from where you left off in the AMRAP portion.

RESULTS: 8 rounds, 75#/24" box

The 800m run portion of this WOD was the most demanding part. The unpredictable nature of the run--with its hills, ditches, tall grass and gravel--proved to be quite the mental hurdle to master this morning at 34-degrees. The air was cold, and so were my muscles!

Nonetheless, this WOD was MUCH harder than when I did it last week (using a mere 800m road course).

Wednesday, December 7, 2011

Big Mudder

"Big Mudder knows it's cold and dark outside...

...Quit whining...

...Start training."


row 500m
30 GHD situps
30 back extensions
10 dips


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
65 pound Sumo-deadlift high-pull, 10 reps
65 pound Thruster, 10 reps
Rest 1 minute


WOD and photo courtesy

BACK SQUAT 3-3-3-3-3

Back Squat 3-3-3-3-3

In between squat sets, I did some Mudder exercises. I had little no no rest during my WOD:

30 goblet squats, with 1.5 pood
30 KB swing, 1 pood
15 one-arm KB swing/arm, 1 pood
30 pullups
30 decline pushups, 20" box
30 push press, 45# bar
15 dips
1:00 front plank
1:00 side planks, 1/side

Monday, December 5, 2011

Rx for Pain...

KBS, 1 pood
1-arm KBS, 1/2 pood (15 each arm)
GHD situps
back extensions
split lunges

a note: The 800m run-portions of this WOD were done in 28-degree, sleeting conditions. Had it not been for Riley, I would have probably felt utterly defeated.

Five 6-minute rounds with no rest in-between.

At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:

3 Push Press, 75lb
6 Pull-ups
9 Box Jumps

In each round, continue from where you left off in the AMRAP portion.

I feel the cold runs are good conditioning for my lungs. I know that I won't lack for cold weather in the next few months of training. I could have gone heavier on the push press. If I do this one again, I will press 95lb. (Ah yes, visions of the Chernobyl Jacuzzi and the Mud Mile keep me pushing a little harder these days. Survival of the FIT--in body, mind, DEFINITELY.)

UnderArmour+Tough Mudder


cool gear

"We're stoked to announce our partnership with Under Armour as the Official Tough Mudder Outfitter. Are you ready for some sweet gear?"

Sunday, December 4, 2011

Challenge WOD: Tough Mudder "Chipper"

About today's WOD:

More than ANY OTHER COMPONENT of today's Tough Mudderesque WOD, I found the run most effective. The unsuspected (and apropos) MUD element presented a challenge in the slightest of ways, most notably the uncertainty of footing. I was truly able to break in the new shoes, while getting a feel of what the cold + exertion would do to my body.

As I told Mr. Hilliker today, the Mudder seems to be a well-balanced event, combining both the necessity of STRENGTH and STAMINA. I'm looking forward to much goal-specific training in the days ahead.

in the spirit of MUD...

... I'm back to my fitness blogging!

My goal over the course of the next few months is to document my own (and fellow Mudslingers) Tough Mudder training in the lead up to April's event in Dallas. I will be researching ideal clothing for the event, techniques to master the obstacles, and anything muddy I have time to find. Please feel free to comment with your own workouts, ideas and goals. This should be FUN!

I found this "Tough Mudder Pledge" on a mudder's blog and thought it was worth sharing:

As a Tough Mudder I pledge that…
* I understand that Tough Mudder is not a race but a challenge.

* I put teamwork and camaraderie before my course time.
* I do not whine – kids whine.
* I help my fellow Mudders complete the course.
* I overcome all fears.

photos from the Red Mud Run 2012

Happy training, fellow MudSlingers. The muddier the merrier!

Tuesday, October 4, 2011

5K/5-5-5 deadlift and backsquat/row,thrusters

5k run with EMac

(no time)


calf raises
GHD situps
back extensions
100m walking lunge, 35# medicine ball overhead
100m "sandbag" carry (35# ball on shoulder, 1 pood KB in hand--switch loads at 50m)

5 - 5 - 5 Deadlift

SWOD 2: 5 - 5 - 5 Backsquat

1000m row
50 thrusters, 65#

(didn't get my time)

Helen/Tabata Press-Jump

came at lunch for a super-quick WOD...

400m run
21 KB swings, 1 pood
12 pullups

WOD 3: Tabata Press-Jump (mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds

Wednesday, September 28, 2011

5-3-1 Shoulder Press/"Nancy"

30 KBS, 1 pood
25 K2E
25 double unders
30 back extensions
30 abmat situps
100m farmer's walk, 1 pood KB each hand
100m overhead carry, 55#

SWOD 3: 5 - 3 - 1+ Shoulder Press

Challenge WOD: Nancy
5 RFT of:
  Run 400 meters
  15 Overhead squat, 95/65 lb

TIME: 12:03, as rx'd

Monday, September 26, 2011

5-3-1 Back Squat/A REMATCH with Fran.

SWOD 2: 5 - 3 - 1+ Back Squat
ONE was the best I could do at 195#

WOD 3: Fran
21-15-9 reps of:
  Thruster, 95/65 lb

TIME: 3:21, as rx'd

My last Fran on 8/23 marked a new PR for me of  4:05. Today's 3:21 time is my NEW PR and marks, undoubtedly, the hardest I've EVER worked to break a personal best. I was shaky for a good half-hour after that immense effort.

Monday, September 19, 2011

strong men wear kilts.

a Highland tradition with heavy weight and throwing, flipping, tossing BIG objects...
 ...big items NOT to include women.
Yes, even DUNCAN will don a kilt for the Games.
a slew of strong, kilted men.

for more pics of yesterday's 2011 Oklahoma Scottish Festival and Highland Games, visit here:

Wednesday, September 14, 2011

double unders; scapula mobility; tabata press-jump

GWOD 3: Double-unders
10 minute double-under practice

Worked slowly and steadily through this one...finished with 300. It's been a while since I've really worked on these; great refresher.

MWOD 2: Free your scapula

My thoughts on this: WOW. I think this one was designed with my problem in mind. I REALLY want to do this one again...maybe tomorrow. Smile Felt productive and really pinpointed my problem area.

WOD 3: Tabata Press-Jump
(mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds
Post total reps for each exercise to comments.

I think I would have tended to go heavier (75#) on the push press had I not been babying my scapula area. Smile It felt light, but it enabled me to push through each round with high reps. AND, I realized after "finishing" this workout, that I misread the WOD. I did not count the press/rest/lunge/rest as one round....rather, I counted each press/rest as one round...and alternated with a lunge/rest round for eight rounds. BLEH, long story short, I did it wrong. Will have to try this one again the RIGHT way.

Push Press TOTAL REPS: 88
Jumping Lunge TOTAL REPS: 87

L-sit to fail
planks (front) 2:00 (each side) :30
1:00 wall sit

Today's hodgepodge workout:

30 GHD situps
30 back extensions
20 pushups
50 steps weighted walking lunge, 1 pood KB
60 mountain climbers


20 back squats, 85#
100 steps walking lunge
20 back squats, 85#
50 box jumps, 24# box
50 weighted box step ups, 15# each hand
50 bilateral deep calf raises
25 unilateral deep calf raises
50 abmat situps
1x20 single leg thrusts (20/side)
2:00 front plank

I hope to have a good look at the "Free Your Scapula" mobility WOD  in order to prepare myself to actually perform it tomorrow. I think it may just help my current residual pain in my back. Hurray for mobility WODs! Still no pushing or pulling for me!

Tuesday, September 13, 2011

Listen to the collective grunting. Watch the collection of distorted faces of those muscling through the exercise. And notice the diverse age group involved...

I LOVE Crossfit. :-)

First workout in about a week. I have given myself adequate rest after feeling the tweak in my upper back. I still feel it when I inhale deeply, so I'm opting to avoid any PUSHING or PULLING exercises...

Skill Challenge (push-ups): 33. I think, by taking more notice of the hollow body necessary to complete this more effectively, I could have pushed out a few more. I will try again next time. :-)

30 GHD situps
30 back extensions

Tabata bottom to bottom squat (8 rounds, :20 work/:10 "rest")
then, immediately after the last :10 rest...
Run 1 mile

Tabata bottom to bottom squats: 20 seconds of work followed by 10 seconds of rest. The kicker to bottom to bottom squats is that during your rest period you hold the bottom of the squat.

Wednesday, September 7, 2011

5-5-5 back squat; squat/burpee/K2E

Today, I chose "wisely" and stayed away from anything that would aggravate my seemingly bettered back (rhomboid-to-spine area)...

SWOD 2: 5 - 5 - 5 Backsquat

All was wonderful until the K2E portion of the GWOD 3...

GWOD 3: Squat-Burpee-K2E
For reps:
  2 minutes Max Air Squats
  Recover 1 minute
  2 minutes Max Burpees 
  Recover 1 minute
  2 minutes Max Knees to Elbows

REPS: 100/33/35

During the knees to elbows, the pain in my back came back with fury. I just feel like something needs to POP in there; not sure where to go from here...

Friday, September 2, 2011


It was against my better judgement to work through some soreness I've had for a couple days, and I think my better judgement would have been wiser...


back extensions
GHD situps
weighted walking lunge with 1 pood KB

WOD 2: Fifteens
4 RFT of:
15 Wall Balls
15 Deadlift
15 Toes to Bar

16# ball, 135# deadlift

TIME: 14:32

The pain in the upper right of my back was dauntingly debilitating at times on the deadlifts. While camping for the next three days, I will make extensive use of my foam roller and lacrosse ball in my down time. Smile Lesson learned: when in doubt, don't work out. MOBILIZE.

Thursday, September 1, 2011

Push Press; 500m row/push press WOD

Tabata split lunge/pushup
20 sec work/10 sec rest, 8 rounds

5-3-1+ Push Press

500m row
20 push press, 85#

TIME: 10:45

( shoulders need rest now)

Tuesday, August 30, 2011

Bridge-Ups; Back Squat 5-3-1

Didn't feel the least bit motivated tonight. My body's a little spent from the last two days of WODs.

split stretches
30 KBS, 1 pood
10 dips
1:00 L-sit
100m overhead carry, 45# bar
10 tuck jumps

GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes

(After the bridge-ups, I could only muster a full 1:00 bridge, followed immediately by resetting and doing a :30 bridge.)

SWOD 2: 5 - 3 - 1+ Back Squat

Monday, August 29, 2011

Deadlift 5-3-1; "Bradley"

20 pullups
10 GHD situps
30 steps walking lunge, 45# overhead
15 knees to elbows

SWOD 1: 5 - 3 - 1+ Deadlift

Challenge WOD: Bradley
10 RFT of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

TIME 22:10

After figuring the logistics of indoor sprints versus outdoor sprints, I chose INDOOR sprints. And while I "figured" the 100m, I was told by Mr. H, as well as the further research online, that my 100m sprints were a little more distance than the rx'd 100m.

Nonetheless, GREAT WOD. I have a love/hate relationship with rests DURING a workout, but I maximized each 30 sec rest. I felt charged the entire workout, and my sets were strong.

Sunday, August 28, 2011

the girls: "Grace" & "Cindy"

mobility work
30 push press, 85#

WOD 3: Grace
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.

(I used 85# for this; it was a good weight, but I should have gone up to 95#. Cleaned from the floor. In the past, I've done hang power cleans on this one.)

TIME: 2:45

WOD (not from altius athletics)
AMRAP 20 mins.
5 pullups
10 pushups
15 squats

19 ROUNDS + 5 pullups, 10 pushups, 7 squats
(If I hadn't slowed down during my pushups, I could have AT LEAST broken 20. I'll keep that in mind for next time.Smile )

Friday, August 26, 2011

4x 500m rows; 3x3 shoulder press

3x10 K2E
3x10 ring pushups

WOD 3: Row-Rest
4 RFT of:
Row 500 meters
Rest 3 minutes


SWOD 3: 3 - 3 - 3+ Shoulder Press

Wednesday, August 24, 2011

3x3 backsquats; "The Chief"

bar dips
spiderman pushups
knees to elbows

Superman Holds 3 x 30 sec. on/30 sec. rest

3 - 3 - 3+ Backsquat
135-155-165 (3)

WOD (taken from CFOKC)
"The Chief"
Max Rounds in 3 minutes
3 Power Cleans, 75#
6 Push Ups
9 Squats
1 Min Rest
Repeat for 5 Cycles

1) 5 rounds + 3 power cleans
2) 5 rounds + 3 power cleans
3) 5 rounds + 3 power cleans, 6 pushups
4) 5 rounds + 3 power cleans, 3 pushups
5) 5 rounds + 3 power cleans, 6 pushups

(I wasn't sure what weight to use for the power cleans, but I went with about 75% of my 1RM...)

Tuesday, August 23, 2011

Deadlift 3-3-3; "Rankel"

Deadlift 3-3-3

(thoughts on this one: maybe I should RE-find my 1RM; 225# a mere THREE times felt REALLY heavy and looked pretty ugly.)

Challenge WOD:
AMRAP 20 mins
6 deadlift, 155#
7 burpee pullups
10 KBS, 1.5 pood
run 200 m

6 rounds + 6 Deadlifts + 7 burpee pullups

(thoughts on THIS one: despite the ugliness and effort involved in the 3x3 deadlift exercise prior to this workout, I believe it helped me slice through the 155# deadlifts more swiftly.)

Fran's my homegirl...

(not THIS Fran.)

When that daunted WOD is staring you in the face, consider this:

“What would it cost you to face your fear? What might it cost you if you don't?”

Yesterday's workout was one of necessity, as I needed something QUICK before playing soccer. After doing my leg kicks and quick mobility warmup...

I chose FRAN. Hoping for a new PR. (Old PR from three years ago: 4:22. My last Fran (at nearly 6:00) had somewhat diminished much hope for breaking a sub-5:00 mark.)

thrusters, 65#

4:05 (NEW PR!)

After finding my butterfly kip a few weeks, I feel I had an advantage over my old attempt. Yay for butterfly kipping! Finding a new PR to conquer next time is always exciting.

(8/18) 3x6 push press; pullups/ballslams/lunge/sled drag WOD

samson stretch, 90 sec. per side
100 abmat situps
30 pullups
30 bar dips

3x6 Push Press

WOD(taken from main site)
20 pullups
30 ball slams, 20# slam ball
40 walking lunges with 45# plate overhead
sled drag (105# at 20m)
sled drag (105# at 20m)
40 walking lunges with 45# plate overhead
30 ball slams, 20# slam ball
20 pullups


(8/17) 5-5-5 Back Squat; AMRAP 12 WOD

GHD situps
back extensions
10 bar dips

mobility: leg kicks (front & side); foam roll

Back Squat 5-5-5
(I just couldn't commit to the third set at 165# or higher. Part of it was due to the fact that I actually performed a 5x5 exercise...)

AMRAP 12 mins
400 m run

@ 195# (78% of 1RM),
4 rounds + 200 m run

Tuesday, August 16, 2011

"D.T." (5 RFT, 12-6-9 DL,HPC,PushJerk)

back extensions
kettlebell swings, 1 pood
10 bar dips

12 deadlifts
9 hang power cleans
6 push jerks

8:52 @ 85#

Whoa. This SMOKED my grip.

Monday, August 15, 2011

Midnight Streak 2011

Saturday night was an ideal time for a race. Temps were cooler, and although humidity was on the high-side, it wasn't oppressive.

Yet, I wasn't "in it to win it", as a good friend of mine always says. My mind, in recent weeks, has focused more on concentrating my exercise efforts in the areas of STRENGTH and FLEXIBILITY. I hadn't trained, whatsoever, for Saturday night's race. (Granted, my "training" for races generally consists of a LONG run, once per week, in addition to my normal Crossfit routines.) The race was shoved into the back of my mind since registering...and the fruits were apparent in the results.

At the gun-blast, I literally STOOD and WALKED for a good fifteen seconds. (So much for attempting to begin close to the start line. I will never do that again.) It was VERY congested there. Having just left a going-away party for some friends, my meal prior to the race had been somewhat inadequate and heavy on the salt...I got a stitch in my side on the last mile in and had to walk it off... WALKING ADDS TIME... lovely. Nonetheless, I was there, running with my husband (despite his disdain for running altogether). Too, I LOVED the fact that SO many of our friends were running. I liked being able to see SO many of my friends along the course of the run. It was invigorating.We also took the boys with us that night, since there were so many others to keep an eye on them during the short race. They LOVED it. Having them there at the finish, as always, was fantastic.

So, after running hard and really as fast as I felt I could muster that evening, my time for Saturday night's race was over a minute slower than my time two years ago (, BUT I MUST say, the experience was MUCH more fun!

*photo courtesy S. Patten; cheesy edits mine.

TIME: 22:49

TIME: 24:19

Friday, August 12, 2011

Shoulder Press/AMRAP 12 mins

down dog, up dog - 90 secs each
crash victim pose - 30 secs/side
superman holds - 3x30 secs
half-moons, 25# 2x20
63 pullups (29/23/11)

shoulder press 5-5-5

AMRAP 12mins
200m run
10 ring pushups
15 KB swings, 1 pood

5 rounds + 200m run, 10 pushups, 9 KBS

Thursday, August 11, 2011

Monday, Tuesday, Wednesday WODs


3x12 ab wheel
crash victim pose & pigeon pose (90 sec/side)
10 pullups
30 GHD situps
30 back extensions

run 400m
21 KBS, 1 pood
12 pullups


Floor bridge, push up and hold 15 seconds x 4
yoga stretch/mobility 15:00
front plank 1:35

FOKC Fitness Standard:
800 m run, 2:50

front squat 5-5-5


4 rounds for time of...

10 Hang Power Clean

10 Push Press

10 Back Squat
(USED 75#)




tabata log toss, cleans, jerks, presses, deadlifts x 10 hours...logs & downed tree brush...


Sunday, August 7, 2011

5K...and Crossfit Games WOD

4:00 p.m.
5K run
(stopwatch crashed; last recorded time at 1.85 miles was 13:41...approx. 7:24 mile)

6:00 p.m. workout
50 pullups
3x10 bar dips
3x10 spiderman pushups
3x10 ring pushups
3x10 tuck jumps (from bottom of squat)

WOD (from 2011 CF Games)
row 20 calories
30 wallball shots, 16#
20 toes to bar
30 box jumps, 24" box
20 sumo deadlift high pull, 53# (1 pood kettlebell)
30 burpees
20 shoulder to OH (83#)
105# sled pull, 20 meters


Friday, August 5, 2011


30 pushups
30 squats
warrior pose x 60 sec
down dog x 60 sec
up dog x 60 sec


4x8 bar dips


1000 m Row
50 Thrusters
30 Pull Ups


(pretty tight from my handstand holds and pullupathon yesterday; had to break the pullups)

GRRRR Thursday! The day I got my butterfly back.


30 GHD situps
30 back extensions
1:00 handstand holds x 2
30 pullups
10 dips x 3
15 double unders


KB Swings 3 x 15

1.5-1.5-1.5 pood (Didn't really have much of an option to change weight; this is the highest I had access to.)


3 rounds for time:
250 m row
20 Squats
15 Sit ups
10 Push ups
5 Pull ups



60 sec front
30 sec per side

Butterfly Kip: Crash Course
At the Rogue Vs. Again Faster Throwdown held in Lake Tahoe, Calif., Chris Spealler had the chance to coach at CrossFit Avalanche. Here’s his crash course in the butterfly kipping pull-up.

“It’s just like pedaling a bike, but backwards,” Spealler says.

Starting from a dead hang, Spealler teaches the foot movement of the butterfly kip.

“Heels to the butt is like the loaded gun,” he says. “This is what makes me go up.”

According to Spealler, the key is extending the legs while keeping the hip open. Then athletes should start to close the hip and pull up when they feel weightless. To string butterfly kips together, remember to return the heels to the butt.

It’s also important to pay attention to the direction of the pull.

“Don’t pull in; pull up,” Spealler says.

Thursday, August 4, 2011

Way to Go, Laura!

Laura Rankin's Crossfit Games 2011 profile

5' 4"
135 lbs

Edmond, OK
Best Lifts
185 lbs
130 lbs
88 lbs
260 lbs

Best Times


Open Finish

Four years ago, I watched Laura walk into CFOKC and transform quickly into the amazing athlete that made it to the Crossfit Games this year. Way to go, Laura; you STILL inspire me with your drive and dedication!

Tuesday, August 2, 2011

deadlift; ohs/k2e/burpees


10 mins stretching, down dog/up dog/hip stretches/mobility

30 dips

30 pullups


Dead Lift, 5 x 1 (205-215-225-235(f)-225)


5 rounds for time:
10 OHS (55#)
10 Knees to Elbow
5 Burpees


Daily Challenge: Partner Med Ball Sit Up Toss 2 x 25 (12#)

*entire workout taken from

Monday, August 1, 2011

Sunday's pain.


30 squats, 30 pullups


Back Squat, 5 x 1

135-185 (not below parallel, so dropped weight, tried again)-155-165-175#


4 rounds for time...
400 m run
50 sit ups

Daily Challenge: Max L Hang x 6, rest 15 sec between attempts

Mobility: Downward Dog, Upward Dog 60 sec each position

*entire workout taken from

Thursday, July 28, 2011

400m run/deadlift/pushups (ouch)

10-10-10 thruster (45-65-75#)
8-8-8 glute ham raise
10 reps slam ball, 30#

400m run
20 deadlifts, 115#
20 pushups
10 deadlifts, 115#
10 pushups

A good start to a busy week...

planks 60secs (left)/60secs (right)/120secs (front)
30 ring pushups
30 squats
30 KB swings
50 situps

deadlift 3-3-3

AMRAP 8 mins
5 pullups
10 steps walking lunge
15 double unders


toes to bar 8-8-8
50 KB swings
400m run
400m run & basketball dribble
slam ball 10-10-10 (20-25-30#)
30 pushups
15 dips

2 min tabata squat
1 min max rep front squat, 75#
1 min rest


good mornings 10-10-10 (45-65-75#)
100 abmat situps
800m run (2:10)

2min tabata squats
1min max rep front squat, 75# (19 reps)

for time
30 pullups
30 KB swings
30 double unders
30 OH squats (45#--worked on form)

Friday, July 22, 2011

3x5push press/row,K2E,OH squats

50 squats
30 GHD situps
30 back extensions
ring push ups 2-4-6-8-10-8-6-4-2 (rest 30 secs between sets)

Push Press 5-5-5

250m row
10 knees to elbows
15 OH squats, 45#

Thursday, July 21, 2011

back squat/400m run, thrusters

30 KB swings, 1 pood
30 push press, 65#
30 pushups
30 weighted walking lunge, 35#
2:00 jump rope singles

back squat 3-3-3

For time...
400 m run
100, 75 or 50 Thrusters
*Every time the bar drops to the ground you
must run 400 meters. Bar can rest on
shoulders, back, in a squat on thighs for
any amount of time.

50 thrusters @ 65#
broken into 15-20-15 (ugh, disapointing)

*taken from

Wednesday, July 20, 2011

barbell complex--5 rounds for weight


50 KB swings, 1 pood
50 abmat situps
50 walking lunges, 9# each arm
150 jump rope singles
1 mile bike sprint


Ring Push Ups 3 x 10


Barbell Complex--5 rounds for weight
3-hang power clean
3-front squat
3-push press
Once you start the round, no stopping. Rest as needed between rounds

loads: 65-85-95-105-105

strength & WOD courtesy

Tuesday, July 19, 2011

KB swings/KB front squats/KB walking lunge

30 back extensions
30 pushups
30 double unders
50 squats
jump rope, 2:00 singles

pullup 3x3
chinup 3x3

5 Rounds for time...
10 KB Swings
10 KB Front Squats
10 KB Walking Lunge
*1 Burpee at end of WOD for everytime
the KB rests on the ground. Time ends
after burpees are completed.

legs up toe touch crunch x 50

Friday, July 15, 2011

Thursday: thrusters/400m run

Sandbag Walking Lunge
10-10-10 (R/L=1), 30-45-53#
Static Pullup
30 kettlebell swings, 1.5 pood
20 kettlebell swings, 1 pood

65# Thruster
400m run

Winning the IT Band War

by: The IT band doesn't get much mainstream ink.

While entire eBooks have been devoted to "sexier" topics like strengthening the rotator cuff and foam rolling, the lowly IT band tends to fly underneath the average lifter's radar, mired in relative anatomical obscurity.

Until, that is, Dr. Stickenthemudd, chairman of the No Squats Below Parallel Society, informs you that the loud popping sound your knee makes when you walk is the onset of iliotibial band syndrome, and unless your backup plan is to audition for the next Lord of the Dance reprisal, it's time to switch from full squats to more "knee friendly" leg extensions.

Suddenly, learning about the IT band becomes top priority.

Let's begin with some basic anatomy.

The iliotibial (IT) band is a fibrous enhancement of the fasciae latae muscle that crosses over the side of the knee joint and adds stability to the knee. The IT band extends from the crest of the ilium to the lateral condyle of the tibia, joining the capsule of the hip joint, with the lower end passing over the edge of the lateral femoral condyle. This is the area where the lower part of the femur bulges out above the knee joint.

In more practical terms, you can feel the IT band on the outside of your thigh when you contract your leg muscles, and if you ever complain that your outer thigh is tight and painful, or experience something "snapping" on the outside of your knee when you run, you may have some stage of IT band syndrome.

Movement Categories

In his book, "The Complete Book of Stretching," former Pittsburgh Steelers strength and conditioning coach Paul Uram divides the qualities of human movement into four categories, each with specific attributes.

Obviously, many of these qualities overlap, which is necessary since human movement isn't created in a vacuum. In the following IT band rebuilding program, we'll focus on and then .

The first part of this program, flexibility, can also be called "alignment." A specific position will align the body and load weak areas while providing a stretch for the tight areas. These positions are held to allow static strength to build and promote limberness in the less-mobile areas.

Holding the Position

Let's begin with two yoga positions that have worked for many of my clients. I've heard this position referred to as Bound Angle, amongst other names, and it forces alignment in the knees, hips, and torso. It allows for a sustained (although painful) static hold that affects the outer head of the hamstring near the hip.

Winning the IT Band War
  • Precede with a light warm-up.
  • Start with a vertical shin and with the trailing leg locked.
  • Endeavor to open up the chest.
  • Relaxed breathing will allow for a deepened stretch.
  • Start with multiple short holds of a few seconds, building up to longer and longer holds.

The second position to align your body for the drills to follow is the Prayer Twist. See photos below.

Winning the IT Band War
  • Precede with a light warm-up.

  • Be sure to take your time to move into this position.

  • Focus again on short holds and build up to longer ones. The long duration practice will build strength in the weak areas and allow the tighter ones to get "unstuck."

  • This position will get easier as you progress towards optimal alignment.

Moving From The Position

With the two static positions out of the way, let's move to a dynamic one.

Close Stance ATG Squats. This is an unloaded squat with the toes pointed straight ahead and it's very hard for trainees with excessive tension in the hips. You may want to approach this in a series of steps, working your way in from your favorite squat position with your thighs externally rotated to one with your upper legs closer together and toes straight ahead. Small improvements over long periods are the key to adaptation.

Winning the IT Band War

A nice variation of this squat is to take 10 seconds to descend and 10 seconds to ascend. This gives adequate time to feel for tight spots, focus on relaxed breathing, and promote an increased range of motion.

Several sets of ten repetitions will do amazing things for your lower body and begin to alleviate the tension levels in the IT band area.

Adding Resistance

The last area is a loaded dynamic drill called the . This exercise involves both flexion and rotation; normally considered a risky activity. Attempt this exercise carefully and with very little weight. Consider practicing it weightless for a while. See photos below.

Winning the IT Band War
  • Hold a dumbbell, barbell plate, kettlebell, or a backpack full of plates (the iron variety, not your mom's Thanksgiving dinnerware) in front of your hips with arms relaxed. Your feet should be together.

  • Sit back by folding at the hips, keeping the lower back in neutral position.

  • A slight rotation occurs at the waist as you touch the weighted implement to the ground right beside the ankle bone.

  • Come out of this semi-squat position smoothly by firing the glutes and pushing the floor away. Maintain a tight midsection as you return to the upright position.

  • If the hip/IT area is tight, you'll notice that the knee drifted slightly to an externally rotated position as the weight got close to the floor. This will occur less frequently as you practice this program.

  • Repeat the same process on the other side. It's not unusual for one side of the body to feel differently than the other side.

Try ten smooth repetitions on each side. You can do multiple sets but range of motion and technique trumps resistance and volume.


The icing on the cake is familiar to most fitness practitioners, foam rolling the IT band. Many athletes like to do this as part of a general warm-up, which is fine, although doing it afterwards is a great way to remove residual tension. In general it's more effective to roll a warm, pumped-up muscle.

Putting it All Together

Winning the IT Band War

If IT band issues have left you walking like you paid your way through college by breaking stallions, don't succumb to the pressure to replace proper squats with a series of silly exercises that wouldn't challenge an osteoporotic centenarian with two reconstructed knees and zero gym experience. Instead, give this fast and effective routine a try. It can be used as a stand-alone mobility workout or as a warm-up before a hard and heavy leg workout.

  1. General Warm Up
  2. Bound Angle
  3. Prayer Twist
  4. Close Stance Squat
  5. Russian Hockey Deadlift
  6. Foam Rolling

Granted, like the IT band itself, it's not complicated or sexy, but the best training solutions are rarely the most complicated ones.

Move to a Zen-like place of peaceful coexistence with your IT bands. It's never been easier, grasshoppa.

Thursday, July 14, 2011

WEDNESDAY: 3x3 DL; row/pushups/run/pushups

4x5 strict knees to elbows
50 squats
50 walking lunges, 25# OH
50 KBS, 1 pood

Deadlift 3-3-3

1000m row
50 pushups
800m run
50 pushups

TUESDAY: 4x10 BS; push press/burpees

50 double unders
40 situps
30 KBS, 1.5 pood
20 box jumps, 24" box
10 pullups

Back Squat 10-10-10-10

Push Press, 75#
Bar-Facing Burpees

MONDAY: deadlift/squats/pushpress

yoga stretches/mobility 10 mins
200 jump rope skips
30 back extensions
30 GHD situps

135# deadlift, 21 reps
50 squats
135# push press, 21 reps
135# deadlift, 15 reps
50 squats
135# push press, 15 reps
135# deadlift, 9 reps
50 squats
135# push press, 9 reps

Monday, July 11, 2011

AMRAP 10 minutes

Didn't post, nor do I remember, my workout. It'll come to me, I'm sure.

yoga stretches/mobility
50 KB swings, 1 pood
20 pullups

Deadlift, 10-10-10-10

AMRAP 10 mins
5 deadlift
5 hang SQUAT clean
5 push press

6 rounds + 5 deadlifts, 5 hang squat cleans

planks x 2
30 secs right
30 secs left
60 secs front


lawn mowing/edging in 106 degrees :)
50 KB swings, 1 pood
1 rope ascent, 15 ft. rope

Wednesday, July 6, 2011


30 KBS, 1 pood
30 GHD situps
50 abmat situps
30 back ext.
30 pushups
30 mountain climbers
30 forward lunges, 25# OH
1:00 handstand holds

1000m row
50 thrusters, 45#
30 pullups

9:50, as rx'd

burpees/pullups/200m run

30 mountain climbers
30 lunges, 35# OH
30 pushups
30 squats
20 GHD situps

21 pullups
21 burpees
run 200m
15 pullups
15 burpees
run 200m
9 pullups
9 burpees

Friday, July 1, 2011

(I won't be outworked.)

"The only thing that I see that is distinctly different about me is I’m not afraid to die on a treadmill. I will not be out-worked, period. You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things you got it on me in nine categories. But if we get on the treadmill together, there’s two things:

You’re getting off first, or I’m going to die.

It’s really that simple." - Will Smith

Gotta love Will Smith for the straight talk. The fact is, most people aren’t willing to work hard enough to get what they want. I’m not saying that there aren’t systematic challenges that put certain folks at great disadvantage when it comes to reaching certain goals – but that doesn’t negate the fact that most of the time, people just don’t try hard enough.


Are we willing to work hard? Most are not. I want to be one that, firstly, accepts the challenge. But most importantly, I want to aspire to NEVER, EVER quit.

"Never give in, never give in, never; never; never; never - in nothing, great or small, large or petty - never give in except to convictions of honor and good sense." -Winston Churchill

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
- Thomas A. Edison

"It is fatal to enter any war without the will to win it." - Douglas MacArthur

"The main thing is to keep the main thing the main thing." - Stephen Covey

"With ordinary talent and extraordinary perseverance, all things are attainable." - Thomas Foxwell Buxton