Thursday, May 26, 2011

Wednesday, May 25, 2011


"If there is no struggle, there is no progress."

Monday & Tuesday WODs


30 back ext.
30 GHD situps
10 pushups
10 pullups


In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

(above is men's rx'd weight; I used 75#) (Or was it 85#?)


10 pushups
20 pullups
30 double unders

400 m run
20 back squats, 95#
20 GHD situps

Tuesday, May 24, 2011

Monday, May 23, 2011


PRE-race photo
the FIRST-ever Red Mud Run!
The course was approximately 2 miles on dirt
(some of it wet). Obstacles forced us to
climb, crawl, step, jump, slide...
in NOT so graceful of ways.

this is where the race began: a huge water-filled mud-pit.
(it was one among many)
NO ROOM here for staying dry!

post HOSE-DOWN hydration!

watching the racers finish

overlooking the course

a few random pics from PART of the course

what a blast!

Our five-person mixed team (consisting of three men and two women), the Mudslingers, won FIRST place team. Our PRIZE: 20 bars of Irish Spring soap! We didn't consider our team to hold a chance in winning, therefore, we approached the course with ease...and with a simply FUN initiative. Who knows how well we could have done had we not chosen to take our time on some parts? :)

What we took from the race: free soap, well-earned scrapes, LOADS OF LAUGHS!

Thursday, May 19, 2011

AMRAP 5 minutes & SOCCER

AMRAP 5 mins
3 deadlift, 135#
7 push press, 65#

(10 rounds + 3 deadlifts)



Tuesday, May 17, 2011

row/push press/KB swing

25 pullups
50 squats
30 GHD situps
30 back extensions
30 pushups
65# overhead hold, 30 secs
mobility movements

400 m row
12 push press, 65#
21 KB swings, 1 pood

30 mountain climbers
bridge holds

deadlift/pushup/KB swing

45# bar OH carry, 100 m
30 steps walking lunge, 45# OH
45# OH squat hold, 30 secs.
30 GHD situps
30 back extensions
30 squats
20 pullups

deadlift, 135#
KB swing, 1 pood

2:00 front plank

Monday, May 16, 2011

Forging Elite LEADERSHIP

After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.

“I’m leaving on a jet plane. Don’t know … .”

Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”

I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.

FULL article worth reading:

Sunday morning 5K run...

family visits => prolonged rest periods

After three days rest, the run felt strong and refreshing!

Sunday, May 15, 2011

MENTAL attributes of elite leadership


Mental skill: The ability to maintain belief in self and others.


Mental skill: The ability to create and maintain intense
mental effort, focus and resilience.


Mental skill: The ability to maintain resolve of decision.


Mental skill: (1) The ability to independently choose an
emotional reaction to a wide range of external circumstances.
(2) The ability to apply versatile methods to the
accomplishment of a fixed goal.


Mental skill: (1) The ability to encourage self and
others in the pursuit of a worthy goal. (2) The ability to
immediately generate an intense state of motivation
and positive expectancy.


Mental skill: The ability to make immediate command
decisions in the face of opposition, challenge and


Mental skill: The ability to invoke the most productive
emotional response at a given time and place.


Mental skill: (1) The ability to support the needs of
others while ensuring personal goals and challenges
are fulfilled. (2) The ability to respond to environment
and circumstance with deliberate attitudes and beliefs
so as to achieve a desired end state.


Mental skill: (1) The ability to maintain individual
physical, mental and emotional wellness. (2) The ability
to maintain a state of mind or attitude regardless of
external stimuli.


Mental skill: (1) The ability to set and achieve specific
and concise goals. (2) The ability to listen and correctly
identify internal thoughts, emotions and energies

Thursday, May 12, 2011


25 GHD situps

Five rounds for time of:
75 pound Overhead squat, 5 reps
10 Toes to bar
dumbbell Hang squat clean, 15 reps (20# each hand)
20 Double-unders

2:00 front plank

Wednesday, May 11, 2011

Thrrusters/Bar-Facing Burpees

25 GHD situps
25 pushups
25 KB swings
25 steps walking lunge, 45# bar overhead
25 squats
25 pullups

15 Thrusters, 65#
15 bar-facing burpees

Tuesday, May 10, 2011

A Little This. A Little That.

Warm Up

2 rounds

400m run

1 min plank hold



25 back squats (95#)

25 pushups

25 KBST (1 pood)

25 pull ups

25 GHD situps

25 cal row


100m overhead carry, 45# bar

100 jump rope singles

Monday, May 9, 2011


"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistant basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically."

Sunday, May 8, 2011


30 lunges
30 pushups
30 squats
10 hang power cleans, 90#
20 barbell curls, #35

AMRAP 20 mins.
10 deadlift, 95#
1 rope climb

Monday, May 2, 2011

OKC Memorial Marathon 2011

"Know ye not that they which run in a race run all, but one receiveth the prize? So run, that ye may obtain." (from 1 Corinthians 9)

Matthew (Team Bancfirst), Christy (Team Flight) & Kasi from KS, Matthew, Em (Team Flight)
The race began ominously. We were notified that the race start was delayed by 30 minutes due to lightning. (Nice.) After our five-member team, Team Flight, broke and headed to our own relay exchange points, I began to realize the extreme conditions we were running in.

At the shuttle exchange point, a group of roughly 100 of us huddled together under an awning. We huddled closely, almost in total silence, appreciating one another's body heat. The cold, coupled with the POURING rain, caused tension in our FRESH legs. The effects of the race were already being felt...even before we had the opportunity to run.

This race was a different one for me. Conditions were NOT ideal for running...let alone MARATHONing! AND, for my first race ever, I ran 1) in a trash bag for the ENTIRE duration of the race and 2) without the distraction of music. Upon arriving onto my shuttle bus, I plugged my ears with my headphones, merely to find that my iPod was dead... I laughed aloud, and resolved not to think about music anymore.

The race was interesting. The marathon support was still there. Water stops were in place, and ponchoed volunteers were ready. There were no bands this year. There were very few spectators throughout the streets. It was quiet. The RUNNERS were quiet. There was an intensity I'd never seen in any of the four marathons I've run in. There was EXTREME resolve to just GET THROUGH with the task at hand. It was motivating, as we were all suffering together, to watch the determination...and at times, to laugh at the disbelief I felt that we were all STILL so determined.

My teammates were on top of their game. As I came in after my designated leg, I had thoughts of ditching my plan of finishing the race with my girls. "It would be TOTALLY justified to just take the shuttle back to the finish line, rather than run the extra ten miles. C'mon." When I saw my teammate at the exchange point, I, rather, ditched the idea of ditching my plan. I continued on with her to the next exchange point. Upon arriving at our last 10K leg, I gave my teammate a little slap of encouragement and told her to run ahead. She was FRESH; I wanted to keep my (not-so-fresh) pace. And I'm happy that I did...

I met a first-time marathoner almost immediately after my teammate and I separated. Her name was Kasi...and she thought she was dying. :) I immediately empathized. I'd been there--first marathon...twenty miles in...a mere six to go. Those six are the hardest. Many have said it, and she agreed. I'm not sure why we began talking, but she expressed a sense of disillusionment. She had "slowed her pace" (which was an amazing pace, by the way). She was in pain, with pain she "couldn't describe". "Ha...I know EXACTLY what you are feeling, Kasi. It's normal, I'm sure...normal...but maybe NOT PREFERRED." I told her that my girl had gone ahead, and that running alone was a drag. I offered to finish with her. She smiled and in disbelief said, "You would do that?" (I was thrilled to be able to finish out the race with her! And at that moment, I was thankful that my iPod had died. Had I been plugged into my music, I WOULDN'T have talked to ANYONE!)

I talked to her the rest of the race. It reminded me of my first marathon where I, almost in the same identical area of the course, began talking to a racer for about three miles. The diversion was a wonderful distraction from the back and leg pain I was experiencing. It was a great break for me, and I was able to finish the last three miles without the focus on the pain. She asked me if running a full marathon was as bad as childbirth, because she said she was "terrified" of the thought of childbirth. I laughed, and of course, told her about how everyone exaggerates about childbirth. We had some good laughs, and smiled a great deal through our miles together. I stopped when she stopped. I stretched when she stretched. She kept encouraging me to run ahead...but then would say, "I need you". Pssshhh. How could I leave her?

As we got closer, she kept asking how close we were. I said, "look up there...see that big green sign? That's the FINISH!" She said, "oh...I thought it was a mirage." Her husband was there proudly snapping photos as she entered the homestretch, and I told him how amazing she was. She crossed the finish line with a time of 3:59:59. I TOLD her she'd do it, sub-4:00:00! And she did! Out of ANY part of the race yesterday, I must say that meeting and finishing with that first-time marathoner from Kansas was the most gratifying experience. :)

I always walk away from my marathon experiences appreciative of what immensity I learned in a mere four hours. Yesterday made me realize how little we, as humans, actually are willing to PUSH ourselves on a regular basis. Pushing, not only through the miles, but through the rain and cold, took a greater determination than I normally am accustomed to putting forth. But KNOWING and understanding the mental fortitude involved in pushing our limits is NECESSARY in any intense moments that may arise. We never know when we may be called to perform under conditions less than ideal. Tucking a few of these experiences under my belt won't hurt in dealing with any event in the future that may present itself...right?

So, to the OKC Memorial Marathon 2011--a wet and cold 17 miles of fun for me--and a run EACH of us will ALWAYS REMEMBER!

"Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified." (from 1 Corinthians 9)
the Mrs.

5/123 (for Open Female Division)
92/746 (team overall)

The spirit and determination shown on race day echoed the same spirit and determination of a community and nation who carried on after the tragic events of April 19, 1995. This year will truly be A Run to Remember as we remember the outpouring of support, even in the most difficult of conditions. And believe it or not, the actual rainfall was less than one inch! However, rain coupled with cold temperatures, a relentless wind and hail made it challenging for everyone on race day. (from OKCmarathon)