Monday, April 30, 2012

Hang Power Snatch

Today's strength component was Hang Power Snatch to 5 OHS.  Here are my loads:


The Hang Power Snatch is SO much harder than just a power snatch from the ground.  Wow!  Still, it's one of the lifts I need to work on so I enjoyed doing it. 


5 rounds for time of:
9 Deadlifts (Men 135 lbs, Women 95 lbs)
6 Hang power snatch (Men 135 lbs, Women 95 lbs)
3 Overhead squat (Men 135 lbs, Women 95 lbs)

My time:  7:21, modified

I started out with 75 lbs, and made it through one round.  The killer here was obviously the Hang Power Snatch.  I dropped the weight to 65 lbs and did a lot better with that weight, keeping the intensity level up and keeping good form on the lifts.

Friday, April 27, 2012

TGIF again!

This week went by in a hurry!  Can't believe it's already Friday.   I woke up this morning pretty sore from the car accident yesterday, but by no means incapacitated.  I could've easily wimped out of going to CF but I am glad I went today.  Had a good workout!!

With a 12 minute time limit, go for total reps:

800 Meter run
40 Burpees
30 Toes to bar
20 Handstand push-ups
10 Muscle ups

My reps:  63

This was up 6 reps from last time we did this (back in January).  I think my burpees have gotten just a tiny bit faster.  Not much, though. 

The Strength today was Back Squats - 20 reps!

warm ups:
5 @85
3 @ 105
2 @ 125

20 @ 135

I really should've gone 140.  This 135 tied my previous 20 rep pr.   Every rep felt pretty solid, deep, good form.  Next time I'll go higher. 


Thursday, April 26, 2012

"The Bear Complex" and an unnecessary collision

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press

5 Rounds

 Rest as needed between rounds.

 My loads: 45-55-65-70-75

Went light today just because I was feeling tired. Got a decent workout, and was not at all disappointed about going lighter. I love this workout because no matter the weight you choose it is always a good solid workout.

So, I'm bopping along, thinking what a great day it's going to be. Good workout. Good hair day. Early for work. Sitting at a stoplight, minding my own business and I look in the rear view mirror and see it. There's no way that car is going to stop and then WHAM!!!! She hits the car behind me. I tense up, knowing what's coming...WHAM. The second car hits me. Ugh. Really? My car is only 6 months old. I do not need this. Instant headache but I'm okay. Got checked out by EMSA and then by a really cute Jenks Fireman. ;)

I'm going to the chiropractor later to get checked out and x-rayed. But I think I'm just fine. The young girl who caused the accident wasn't so lucky. Her airbags did not deploy and she hit the steering wheel with her chest. She was traveling about 40-45 mph, and never hit the brakes. So, the impact was horrible. I hope she comes out okay.

Tuesday, April 24, 2012


100 Pull ups
100 Push ups
100 Sit ups
100 Squats

My time: 25:26 - scaled to 50 pull ups

This workout just kicked my ass today. For some reason the pull ups were just killing my shoulders and upper back. I decided before the WOD to scale them to 50, and I was glad I did. It took me 7 minutes to do 50. I would have been forever doing 100. Just one of those days where my energy level was super low. My nutrition was really decent yesterday, but I guess we all have off days. Even though the sit ups are the fastest part of this for me normally, I rested more than usual on them today. Squats went pretty quickly though and felt really good!

The warm up was a lot of agility drills. Always good for a laugh with me. I'm so uncoordinated and non-agile. Then we were going to do the Jenks Mile but we didn't have time so we ran an 800 for time. My time was 4:15 - just 8 seconds behind my PR for an 800 so not horrible.

Hopefully I can get some decent rest tonight and feel more energetic tomorrow.

Monday, April 23, 2012

A fun one today!

As many rounds as possible in 12 minutes of:

10 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
200 Meter run

My total: 5 rounds, as Rx'd

Normally I'm not real happy about doing thrusters, but dumbbell thrusters are a lot more fun. I only had one set unbroken. The rest were either 5&5 or 6&4. I was hoping to get in a couple thrusters after my 5th run, but I had 10 seconds left when I crossed the line - not enough to get to my dumbbells at the front of the gym.

The strength today was Snatch Balance to 3 OHS. Here are my loads:


This was a fun lift. I'm a little hesitant on heavier loads on the snatch balance, though I don't know why. I guess as long as I don't have to bring the bar back down to my back I should go heavier!

Friday, April 20, 2012


3 Rounds for time of:

21 Pull-ups
12 Front squats (Men 185 lbs, Women 125 lbs)

My time: 12:04, scaled fr sq to 85# and used a rack

Woke up so tired this morning, I felt like I was drunk driving to the gym. Finally started to come around during the strength WOD. I was dreading the pull ups today, but actually did quite well on them, relative to my normal performance. I started the first round with 11 unbroken. Quite an accomplishment for me. I managed several sets of 5 and 6 in the other rounds, so that was my small victory for today. I scaled the front squats in the interest of actually finishing the workout. 125 lbs is doable, but would have taken me forever. Plus I went from a rack, to avoid cleaning the bar. Managed to keep the intensity high and get a good workout.

Strength today was Squat Cleans. I love Squat Cleans. I wish I hadn't been so tired, I might have gone for a PR today. But I enjoyed them just the same.

One rep each at:


All of them felt pretty solid and landed squarely on my shoulders. I did have a moment on the 115# lift where I got so deep in the squat I wondered if I could get back out of it. But, no problem! Popped right back up!


Thursday, April 19, 2012

DB Snatches

3 Rounds for time of:

12 Dumbbell alternating one arm snatches
21 Ring dips

My time: 6:41 - using 30# DB & very shallow bar dips

I probably should've gone heavier on the dumbbell portion of this since my dips are so sucky. I've really just now started doing dips again recently, after taking about 3 months off from doing them. My first few each round were somewhat decent and then it deteriorated to about an inch after that.

After the WOD I ran an 800m just to fill in the remaining portion of the hour. I like to get in a whole hour of work if I can. Fat never rests. ;)

The strength today was a dumbbell one-arm snatch ladder, 2 reps each arm, 7 sets.

Here are my loads:


And then Kelby wanted to try 50 so I tried it too. Got the first three reps and then the last rep my left arm just caved...wimpy arm!

I love working with dumbbells, so it was a fun morning for me!

Wednesday, April 18, 2012

Happy Hump Day!

3 Rounds for time of:

500 Meter row
21 Burpees
12 Kettlebell swings (Men 70 lbs, Women 55 lbs)

My time: 18:46, scaled to 45 on KBS

My first inclination this morning when I looked at the posted WOD was to stay in bed. Burpees!? Really?! Then I figured, I'm awake...might as well suck it up and get my butt to the gym. So I did. Started out feeling pretty sluggish and nauseated. Always nauseated, but some days are worse than others. I just live with it and try not to complain much.

Anyway after the warm up and post-warm up warm up, we did the WOD and I really thought I was doing pretty well until I looked up from my 14th burpee in the 1st round and everyone else was getting back on their rowers for the 2nd round. Ha ha. I'm slow...I know. But hey - I finished the WOD and that's all that matters. Love the kettlebell swings - should've done the Rx weight of 55.

After the initial warm-up, Breck offered us the following options to do before the actual WOD:

1. work on a skill or make up a lift we missed
2. run a mile and do (i forget how many) body weight bench press
3. the jenks mile (400m, 200m, 400m, 200m, 400m with a minute rest between each)

I chose the Jenks Mile. I needed to run. I wussed out of an an afternoon run I had planned yesterday, so I really did need to run. The weather was perfect for it this morning too! So, here are my times:

400 – 1:50
200 – 0:50
400 – 2:01
200 – 0:52
400 – 2:02

Total time with rest= 11:35

Tuesday, April 17, 2012

Tough 12 minutes!

3 Rounds for max reps of:

1 Minute thrusters (Men 95 lbs, Women 65 lbs)
1 Minute box jumps (Men 24” box, Women 20” box)
1 Minute toes to bar
1 Minute rest

My total reps: 100

thrusters: 12, 11, 12
box jumps: 11, 11, 11
toes to bar: 11, 11, 10

Any time there is rest built into a WOD, beware, you know it'll be a killer! Whew! The thrusters really just kill me. I still haven't figured out the proper place in a thruster to inhale and exhale. It's a jumbled up mess for me, resulting in me being completely winded about six reps in. I was pretty proud of my 100 reps until I started hearing other people's scores. Ha ha. No really, I'm still proud of my score today.

Deadlifts were our strength component today.

5 reps each at 85-105-135-175-205

Monday, April 16, 2012

Wallball Helen

3 Rounds for time of:

400 Meter run
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12 Pull-ups

My time: 17:52 Rx

I was super slow today. I would rather do the real Helen with Kettle bells ANY day than to do wallball. I guess since I suck at wallball, I should relish every opportunity to get better at them. But at 5 am I don't relish anything but the thought of finishing. Anyway, I got a nice workout in this morning, so that's all that matters!

Having a beach trip booked is always excellent motivation to not miss a workout, and I'm counting down the days until my next Jamaican vacation. It's getting close - just another month and a half. Just finished buying new dresses for the resort, so now it's just down to the anticipation phase. Tick tock!!

Friday, April 13, 2012

“Squat a Ton & Run”

4 Rounds for time of:

Squat one ton
Run 400 meters

- note: you must start with your weights on the ground

One ton=2240 lbs
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps

Your choice of the following 3; back squat, front squat, overhead squat.

My time: 23:34

I chose 115 lbs x 20 reps, and back squats. I did not do it "as prescribed", meaning I squatted from the rack. No way I was cleaning 115 and trying to get it to my back! That would've been certain death. I'm no good at getting the bar to my back even on a lighter weight. So I know, had I been able to clean it and successfully get it overhead, I would've surely crushed my spine with it bringing it down. So to heck with Rx today - I'll take the rack and live to tell about it! :)

I have to say - this was a super fun workout. I actually contemplated doing 45 lbs at 50 reps and if it comes up again I might try that.

The warm up today is a secret we're not supposed to tell. So all I can say is I got 170 reps. Wouldn't want to spoil it for any of the afternoon people who might read this.


Thursday, April 12, 2012


2 Rounds for time
4 Muscle ups with an extra ring dip each rep
12 Snatches (Men 135 lbs, Women 95 lbs)
88 Double unders

My time: 16:37
subbed 2 wall climbs for m/u
scaled snatches to 75#

Wednesday, April 11, 2012


My body overruled my mind and told me I needed to rest today, so I slept until 6:15! Apparently I needed it.

Back at it tomorrow!

Tuesday, April 10, 2012


As many rounds as possible in 20 minutes of:

30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees

My rounds: 5 + 10 sit ups - (PR - previous was 4 rds + 13 lunges)

This was a fun workout, really. Except for the burpees. We all loathe them don't we? I'm sure they do something for me, fitness-wise, but they are pure misery. Anyway, I managed to get further than I did last time this WOD was posted, so that's today's small victory for me.

I was weak today on the strength component. Just lacking energy for some reason.

shoulder press 3 ea @ 55-65-70
push press 3 ea @ 75-85-90
push jerk 3 @ 95, 3 @ 105, 1 @ 105

Monday, April 9, 2012


3 Rounds for time of:

4 Snatches (Men 155 lbs, Women 105 lbs)
9 Overhead squats (Men 155 lbs, Women 105 lbs)
36 Lateral jumps over barbell

My time: 7:42 - scaled to 75#

This was a fun workout and really wish I could do the Rx weight but my max is like 95, so no go. Anyway, I was able to keep the intensity level pretty high at 75# an get a good workout. Good way to start the week!

Saturday, April 7, 2012

Oklahoma Aquarium 5K

Woo hoo!!!

Okay, so my husband ran his first ever 5K today. He's 58! He walked a majority of it but I was SUPER proud to see him run the last quarter mile and cross that finish line. He's so awesome. His time was 40:06.

I had a really good run also. I didn't slow my pace at all during the entire race, didn't even contemplate walking (which I have been guilty of in past 5K events), ran the whole thing and felt amazing. Breathing was fine, legs were fine, no calf cramps, just a good run! My time was 31:39 (gun) 31:34 (chip).

And for the amazing part...I looked up the results later and discovered this in the awards section:


1 Susie Harrison Tulsa OK 49 27:09
2 Angela Large Jenks OK 48 31:39
3 Marcie Stewart Arlington TX 48 31:45

Yep, - I took second place in my age group!!!! That made my whole weekend!! :)

Thursday, April 5, 2012


4 Rounds, each for time of:

800 Meter run
2 Minute rest

My times:
total WOD time 25:30
total run time 19:30

Was looking forward to this since my calf muscle is feeling *awesome* lately. I've been stretching and foam rolling and alternating flats/heels every other day, walking barefoot as much as possible.

So: we head out for the first 800 and it feels awesome. Second 800...still feeling great, but feeling that calf muscle tighten up a bit so I stretch in the 2 min rest and keep moving. Third 800, about 200 m in I feel it cramp up. I keep running and think I'll run it out. Try to keep my normal stride and not limp at all. Slows me down but I keep going. Stretch and walk between the 3rd and 4th. The 4th 800 feels pretty decent, but I can feel the tightness. Try to keep my stride natural and not favor the leg, and it seems to help.

Still, I'm frustrated that I'm having this issue. I went home and foam rolled it, stretched, massaged it, etc.

I AM running that 5k on Saturday. Even if I end up doing a walk/run, I'm doing it. I don't think there's anything really wrong with my muscle as in nothing torn or anything like that, so I don't think I'm doing any harm.

I'm taking a rest day tomorrow. May try to do a short run and some stretching but other than ;)

Wednesday, April 4, 2012

Clean & Jerk

Squat clean and jerk 30 reps for time. (Men 155 lbs, Women 105 lbs)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

My time: 13:17 w/85 lbs

Last time, I did this as prescribed. Today I was having some form issues on the jerk,(it was also our strength component) so I went light on the WOD. Even at 85 lbs this still kicked my ass!

I absolutely love clean & jerks, particularly squat clean & jerk. Today, the squat cleans felt amazing, spot on, good form, bar landing squarely on my shoulders every time. But the jerk, well, I was having issues. I was rushing the dip, and not getting enough speed in the drive, and the jerk just wasn't feeling as clean and smooth as it should have during the strength component so I scaled down to 65 on the last few lifts and just practiced the dip and drive with better form. It helped somewhat in the workout.

Squat clean & jerk:
5 @ 65
3 @ 85
2 @ 90
2 @ 95
3 singles at 65

Tuesday, April 3, 2012

Deceivingly Difficult

2 Rounds for reps of:

1 Minute strict pull-ups
1 Minute kipping pull-ups
1 Minute hand release push-ups
1 Minute burpees
1 Minute weighted anchored sit-ups (10 lb plate behind head)
1 Minute military sit-ups (fingers interlaced behind the head with feet anchored)

My reps: 133
strict: 2, 2
kip: 10, 11
p/u: 15, 15
burpee: 8, 8
weighted s/u: 12, 12
mil s/u: 18, 20

Never, ever let yourself think "oh this doesn't look so bad". That's a sure sign you're in for a punishing workout. I hated every single burpee enough for at least triple the number I actually did. I'm obligated to hate them that much, due to their immense evilness. ;)

The sit ups were pretty tough, and I should've been smart and started off with those - would've had higher reps. Ah well, live and learn. Although it was only 12 minutes it was a really good workout!

Strength today was Power Clean

5 x 75
3 x 85
2 x 95
2 x 105
1 x 115
1 x 125 (f)just didn't get under the bar...
1 x 120

Monday, April 2, 2012

Tabata and a new PR!

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Tabata score = 8
Run time = 10:50

Last time we did this, I failed miserably on the tabata portion. This time, I made all 8 rounds without failing. My highest set was 10 squats, my lowest was 8, so that's my score. The run felt GOOD. This is amazing simply because a week ago my leg was cramped up and felt like I had actually torn something. I think it was just a major cramp and now that I've been stretching faithfully and foam rolling it, it's feeling a lot better. Granted my run time was ridiculously slow, it still felt good to run without that horrible cramp acting up. SO...a good day!

Strength today was Overhead Squat

warm up sets:
5 @ 65
3 @ 75
2 @ 85
2 @ 95
1 @ 105
1 @ 110
1 @ 120 PR!!!

Yeah, I set a new PR on something. I have missed Overhead Squats lately. We haven't done them in such a long time. Christina said this will be our new Monday lift for several weeks, so I'm totally looking forward to it!