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)