Thursday, July 28, 2011

400m run/deadlift/pushups (ouch)

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

WOD
5RFT
400m run
20 deadlifts, 115#
20 pushups
10 deadlifts, 115#
10 pushups

A good start to a busy week...

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

STRENGTH
deadlift 3-3-3
155-175-195#

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

_________________________

Tuesday:
WARMUP
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

WOD
4RFT
2 min tabata squat
1 min max rep front squat, 75#
1 min rest

_________________________

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

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

WOD
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

WARMUP
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)

STRENGTH
Push Press 5-5-5
85-95-105#

WOD
3RFT
250m row
10 knees to elbows
15 OH squats, 45#

Thursday, July 21, 2011

back squat/400m run, thrusters

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

STRENGTH
back squat 3-3-3
135-155-175

WOD
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 CFOKC.com

Wednesday, July 20, 2011

barbell complex--5 rounds for weight

Warmup:

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

Strength:

Ring Push Ups 3 x 10

WOD:

"Triples"
Barbell Complex--5 rounds for weight
3-deadlift
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 CFOKC.com

Tuesday, July 19, 2011

KB swings/KB front squats/KB walking lunge

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

STRENGTH
pullup 3x3
chinup 3x3

WOD
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.

DAILY CHALLENGE
legs up toe touch crunch x 50

Friday, July 15, 2011

Thursday: thrusters/400m run

WARMUP
Sandbag Walking Lunge
10-10-10 (R/L=1), 30-45-53#
Static Pullup
5-5-5
30 kettlebell swings, 1.5 pood
20 kettlebell swings, 1 pood

WOD
21-15-9
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.


Bonus!

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

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

STRENGTH
Deadlift 3-3-3
135-185-205#

WOD
1000m row
50 pushups
800m run
50 pushups

TUESDAY: 4x10 BS; push press/burpees



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

STRENGTH
Back Squat 10-10-10-10
115-135-145-150#

WOD
21-15-9
Push Press, 75#
Bar-Facing Burpees

MONDAY: deadlift/squats/pushpress

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

WOD
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

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

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

STRENGTH
Deadlift, 10-10-10-10
95-115-135-155

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

6 rounds + 5 deadlifts, 5 hang squat cleans

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

Saturday:
REST DAY

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

Wednesday, July 6, 2011

"Jackie"

WARMUP
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

WOD
"Jackie"
1000m row
50 thrusters, 45#
30 pullups

9:50, as rx'd

burpees/pullups/200m run

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

WOD
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.

(from jasonshen.com)



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

Eating Bitter


There is a Chinese maxim: "Eating Bitter" or "Eating Bitterness". It is a Chinese phrase for enduring hardship. Or as some would say: "Grin and Bear It." Other phrases of this type are: “Hang In There”, “Suck It Up”, etc. All refer to enduring something unpleasant in good humor and patience. These serve to inspire, despite difficulties, in a general phrase of encouragement. They rally focus in trial.

We've all heard many of the quotes possessing this nature of encouragement. Some of my favorites are:

“If you're going through hell, keep going.”-Winston Churchill.
“We acquire the strength we have overcome.”-Ralph Waldo Emerson.
“I ask not for a lighter burden, but for broader shoulders.”-Jewish Proverb.
“There is no success without hardship.”-Sophocles.
"What doesn't kill us makes us stronger." -Friedrich Nietzsche

These are phrases we use to mean that it is oftentimes necessary to overcome both mental and physical barriers, limitations or hardships in order to MASTER something or excel above the norm. Acquiring a goal, in most instances, requires extreme mastery over ourselves, our limitations, our lack of self-discipline, our burdens.

In considering this term, I found this in a martial arts forum:
"It comes from the fact that life, or anything, is about good and bad, ups and downs, sweet or bitter., etc. When something is the opposite of positive, in this sense, it is a hardship. Without hardship, i.e., bitterness, there can be no sweetness....Therefore, "eating bitterness" could also allude to suffering hardship, going through a bad time, having terrible misfortune, etc."

"Eating bitter" seems to be a saying that we parents imply often with our children, upon having the child do something without complaining. It connotes a willingness (or necessity) to work hard and to tolerate some discomfort in order to achieve a goal or perform a task.

Our oldest son asked me, a couple months ago, a question that intrigued me. He said, "Mom, is it BEST to learn something by making a mistake?" I immediately replied, "NO! It is best NOT to make the mistake and learn in a less painstaking manner. BUT, if you DO make a mistake, learn any and ALL that you can from it, so as not to have suffered the mistake (and its consequences) in vain." (No more than a week later, I was able to apply this very lesson firsthand when our youngest son speared his foot and suffered a month of recovery.)

"EATING BITTER". I like that term. And I like the implications behind it. God has provided us MANY opportunities to learn and to grow in this life. Many times, the "eating bitter" is but a temporary requirement to, in the end, taste the SWEETNESS of growth and development.

Wednesday's and Thursday's WODs

My memory fails me now as to the specific warmups I did on these days, and my scratchpad is missing. BUT, here are the WODs...

Wednesday:
WOD
21 burpees
21 pullups
200m run
15 burpees
15 pullups
200m run
9 burpees
9 pullups

COOLDOWN
1-hr power yoga (ugh, this burned)

Thursday:
WOD (@103 degrees)
"Helen"
3RFT
400m run
21 KB swings
12 pullups

9:22 (wow, I finally remembered to time a WOD!)

COOLDOWN
25 minutes pilates