Kat's Training Diary

Been busy this holiday season relaxing and visiting friends and family. I managed a drop in visit to CrossFit Edmonton last Sunday.

3 Rounds:
250m Row
25 Hang Squat Clean (65#)
25 Burpees
18:41

I also thought since we are entering a new year I should post some goals that I would like to achieve by year end.
1. Attack the 2010 Canada Central Sectionals with 100%. No negative nerves and leave absolutely everything on the table.
2. 75 AMRAP pullups
3. Increase all my 1RM lifts by 8%.
4. Continue to help Tucker at Gymnastics certs and find a way to help each and every client that goes through.

WHAT!? Only 100 more days! Tomorrow we will be down to double digits, which means I must hamper down big time. Foods, sleep, stress, and workouts must all be dialed in for these next couple of months to get a great showing at the Sectionals. I keep saying this is MY YEAR. Time to act on it.

WOD from Thursday, December 17th:
20 Rounds for Time:
3 Burpees
5 Squats
5:31

Beat my old time on this workout by 59 seconds, so I am pleased. What is even better is that I beat my old time by 59 seconds while feeling really under the weather with a sore throat and zero energy.

WOD from Friday, December 18th:
500m Row Sprint
Then; 3RM Split Jerk

WOW! This one was painful. My legs cramped so bad in the row that I stopped (who the f%*# stops in a 500m row) and contemplated continuing. I finished it and salvaged a 2:03.0 WTF!
3RM split jerk wasn't quite as bad... 115#. No pausing with the weight on your chest as it comes down you have to jerk it right back up again metcon style.

I will be tackling Barbara later today despite having a good time at the Kesthely's Xmas party last night. No hopes for a PR or anything, just hoping I can finish withot throwing up.

It has been announced. All of the sectional and regional information!

Sectionals:
Central Canada (AB, SK, MB) - total of 21 affiliates in this section
March 27-28, 2010 in Lancaster Park, AB
Top 15 males and 15 females qualify to the regional

Regionals:
Canada (4 sectionals, up to 60 males and 60 females competing)
May 29-30, 2010 in Calgary, AB
Top 6 males and 6 females qualify to the GAMES

"Filthy Fifty"
50 Box Jumps (20")
50 Jumping Pullups (wrists at bar height)
50 KB Swings (1 pd)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
21:15

Not a PR for me today. Really disappointed about that. Was hoping for an 18-19 min time. I was really flying until knees to elbows. Usually I can bust those out into two sets (35/40 and then 15/10), but today I only managed 10 the first go and then 2s and 3s until the end. My abs are still really sore from "Annie" last week. Hoping it will wear off by the end of the week.

The wall ball shot to burpees at the end is always a killer, but I did manage the burpees unbroken this time which was good. Slow yet steady.

And lets not talk about the double unders. They sucked royally because I was going to pee my pants! I can usually bust out 50 in a row like they are nothing... not today.

Received a very good question from Jason in Eastern Canada yesterday and thought I would answer it in a blog post for everyone to read.

He question was regarding to following a 'hybrid program'. For those of you who follow this blog and my training regularly you have probably noticed I follow a mixture of programming. Some CF Lethbridge WODs, some OPT WODs, and some WODs from my coach and loving boyfriend Chad Brandt.

My programming is based on three primary things... 1) my work schedule, 2) my weaknesses, & 3) my love of training with a team. It's really that simple.

1) Work Schedule
I am a full time competitive gymnastics coach and work a split shift ranging between 35-60 hours per week depending on the time of year. "Off-season" is typically June to December and competitive season is January to May. During the competitive season I am travelling nearly every weekend and working 36 hours in a matter of three days. I try to visit a CrossFit affiliate if there is one where I'm at, but their hours don't aways work with a gymnastics schedule. Most CF gyms aren't open at 6am or 8pm on weekends.

I really make a point of visiting CF Calgary if I am ever in town. Brett Marshall is a great group instructor as is James FitzGerald. Always try to drop into one of their classes if possible for some great cues and a tough workout. The last time I dropped into James' CrossFit class was during a motivational slump... he made a point of letting me know I wasn't working hard enough to reach my goal of games. That was enough for me to hear to get my butt going! James is a great motivator to me. He has become a great family friend and someone who just knows the right thing to say to me.

It gets pretty tough to get my workouts in come competitive season for work. Just to get my work in I may have to train 4 days straight to take three off, or throw in some double and triple days depending on what volume I need to get done prior to the weekends.

2) My Weaknesses
Usually I thow in some extra work on skills pre or post workout depending on how I am feeling. Just some extra strength work to build up my ability to attack the metcons. Lots of times I don't post this stuff and just have fun with it... I've been really working on my front & back levers, handstand pushups on paralettes, iron cross, bench press, and snatch grip deadlift lately.

3) Team Training
If I had the motivation to attack workouts everyday by myself I would strictly follow James' programming. I've tried that twice before and I personally wasn't getting the results I was hoping for. James is an amazing programmer, trainer, nutritionist, you name it and he's most likely one of the best at it. Following his site solely wasn't working for me because I can't handle training by myself. I can handle a week at a time before I'm lonely and bored. I like having the music blaring, training side by side with other crazy athletes and fighting for that finish line. Hearing other people scream and fight through the same pain I'm going through works wonders on my brain.

I'm incredibly lucky though in that the crew I usually train with at 6am is full of top dogs. There are usually 3 or 4 guys that really push me. Plus, I like kicking the pants off the boys! I don't just want to be the best girl in the gym...

Do I think there are better and more scientific programs out there... oh ya! But I've found what is working for me. I check James' blog everyday to see what he's programming and what he feels is important to develop a top athlete. I usually put these elements in my warm ups or skill practice time, but in the past there has been alot of my strengths (which just so happen to be alot of people's weaknesses).

I have been recording ALOT of PRs in metcons as well as max rep lifts in these past couple of months since the 2009 Games. Whatever maddness I am doing it seems like it is working for me.

I hope this sort of answered your question, Jason. But I also hope that this opened up alot of new questions from other readers. Please post your comments and questions. I am always listening.

Took yesterday off. I needed it!

CrossFit Lethbridge Spin the Bottle
(each person that shows up for the class gets to spin the bottle in order to randomly select the exercises, our coach then determines the rounds and reps)
6am - Team Donkey Punch
30 Spidermans
30 Deadlifts (95#)
30 Push Press (45#)
30 HSPU
30 Thrusters (45#)
30 Power Lunges on each leg
30 Box Jumps
30 Thrusters (45#)
30 KB Swings (1pd)
30 Thrusters (45#)
30 Press (45#)
20:07

I had to modify this one. My abs are so ridiculously sore from Annie the other day I couldn't stay upright on the KBS. Did one and fell right over. I thought that I just was off balance so I tried another... same result. Did 3 more and my abs hurt way too much so I skipped those and the last sets of thrusters and just finished off with the 30 presses. Annie does that to me every time. Last time, my abs were sore for 2 weeks! Hoping this doesn't last quite so long.

Since I'm so heavily involved in gymnastics I thought this article was interesting, and is starting to become common place in Canada. Essentially a company named SOCAL is seeking to charge gymnastics clubs in Nova Scotia a fee for playing floor music or any kind of music in their gym. The fitness industry is facing the same sort of ordeal with the proposed NRCC Tariff. If this goes through gyms like CrossFit would be charged $3 per group exercise class PLUS 5% of gross revenues for the month. For CrossFit Lethbridge, that would total $384 per month PLUS 5% of gross sales just to play music! OUCH!

I say we have JMac record us a bunch of songs to play at the gym!

"Annie"
50-40-30-20-10:
Double Unders
Situps
5:18

About 40 seconds slower than my last time. I attribute that to three things... 1) we had to use an abmat for situps today and last time we didn't; 2) my mid-line is already toast from the heavy squat clean & jerks yesterday; and 3) I forgot my shoes at home and had to do it in bare feet.

A 5:18 is pretty good, but I would be lying if I didn't say I'm pissed for not even making it under 5.

CrossFit Edmonton is hosting the sectionals March 27-28, 2010. That is also the same weekend as one of the most important gymnastics meets of our year (Trials to Provincials and Trials to Western Canadian Championships). Working on having one of my staff members cover my athletes so I will be able to compete.

Today's WOD:
"Kallista"
30 reps of Body Weight Squat Clean & Jerk (110#)
6:59

Felt like I was flying through it up until the 12th rep then it was slower moving from there. Missed one clean at the 17th rep... let the bar get away from me. I was surprised, I haven't missed a squat clean in a while.

Looking forward to tomorrow!

Day 7:
A1.) 10 Unbroken Toes to Bar x 4; 60 sec rest
B1.) 3 Rounds:
20 Pike Bridges
100ft Side Shuffle
2:50

Day 8:
"Christine"
3 Rounds:
500m Row
12 BWT Deadlifts (110#)
21 Box Jumps
9:59

Day 9:
3-3-3-1-1-1
Push Jerk
95#-105#-115#-125#-135#-140#(f)

Had a couple days to ponder what I heard happened at the Black Box Summit. By now everyone has read Wolf, Everett, Budding, and participants take. It's not about sides. It's not about all this crazy drama. To me it's about how people who do not belong to CrossFit now view our program. Don't know and don't care who is or is not accurate with their details about what went on down there. In my opinion all parties were at fault. Whatever disagreement there was should have been handled behind closed doors to keep a private matter private. I personally expected more from people of their status within the CrossFit community, but mistakes do happen and we all learn from them. I think EVERYONE in the CrossFit community needs to sit down and re-evaluate themselves and their business practices. Be honest with yourself. Ask others for their CONSTRUCTIVE feedback and use it. Don't brush it off as "oh he just doesn't like me" or "that person doesn't know what he is talking about, don't they know I have more education than them".

Post your thoughts to comments. What am I doing that you think works? What could I do to improve? What steps do you see that could be taken to reach that point?

Do we really need all this high school drama!?

My WOD today:
a1.) Bench Press @ 50X1; 6-8 reps x 4; 90 sec rest (65-75-85-85)
a2.) Snatch Grip Deadlifts @ 41X1; 5-7 reps x 4; 90 sec rest (85-105-115-135)
b1.) Dips @ 41X1; 6-8 reps x 3; 75 sec rest(17.6-20.1-26.5)
b2.) GHD Raises @ 2020; 15 reps x 3; 75 sec rest
c1.) Toes to Bar 18 reps x 3; 60 sec rest

7 rounds for total meters:
30 sec spring row
210 sec rest
138-140-136-137-137-137-137
962m

A1. Power Clean, Push Press, Push Jerk, Split Jerk 1.1.1.1 x 5
One set at 95#, the rest at 115#

B1. Heavy KB Swings 15 reps x 3 sets
Two sets at 1.5 pood, One set at 2 pood
B2. AMRAP Narrow Grip HSPU @ 21X1, 3 sets
Two sets of 3 reps, One set at 5 reps

C1. Toes to Bar 15 reps x 3 sets
Unbroken, no kip

Rest Day

Discussion... If you had to rank the 10 components of fitness (cardiovascular endurance, accuracy, agility, balance, speed, power, strength, flexibility, stamina, and coordination) in order of most to least importance, what would be your order and why?

Why do you hold one component higher than another? Does it have to do with your own fitness levels and wishing you could do something you cannot do yet? Does it have to do with the programming we are seeing at the 2009 CrossFit Games? Or for another reason?

Speak up! I'd like to hear your answers. I will post mine later tonight.

3-3-3-3-3 Shoulder Press 65#-75#-75#(2)-75#-75#(2); 90 sec rest
3-3-3-3-3 Weighted Strict Pullup 15#-26.5#-31.5#-35.3#-37.8#(2)

Tough day. Arms just didn't have very much in the tank after all the bench press I did yesterday. Nothing too bad though.

Results have been posted from the 2nd OPT Competition. I ranked 1st overall, 6th in the row, 1st in the snatch, 2nd in the pullup/burpee, and 2nd in the chipper. Complete results can be found HERE.

First day back at training following the 2nd OPT Champions Series Competition. No results yet... hoping for later today.

5 Rounds:
15 WB Shots (14# to 10' target that's 3 inches wide)
15 Double Unders
15 KB Swings (1 pood)
10:19

The WB took me once and knocked me right on my ass. That sucked, but got mad and finished it up.

Then:
Wide Grip Bench Press 1rep;
Close Grip Bench Press 3 reps;
Regular Grip Bench Press 3 reps
Worked up to 95#

3-3-3-3-3 Snatch Grip Deadlift
95#-115#-135#-155#-155#

Went up to Calgary yesterday and competed in the 2nd of OPT's Champions Series. Nice to see the Big Dawg crew from Calgary. Always a postive environment with them around.

The most motivational and mind changing experience of my life. I had Chad, James FitzGerald and his wife Leighanne there cheering me on for this one. They really helped me get through it towards the end. Yelling at me to keep up the pace, Don't stop, etc. Once I got to the double unders my arms, legs and mind was so exhausted from all the work before that I could barely string 5 together (that is not like me... double unders are usually pretty easy and relaxing for me). At one point James yelled 'no stopping Kat you look fresh, keep going until it's not legit'. I definately didn't feel fresh!! Wouldn't have finished this one in the time I did without them there for me.

CF Lethbridge WOD for November 4th:
21-18-15-12-9-6-3:
Knees to Elbows
Box Jumps
Supermans
Wall Ball Shots (14#)
16:15

Took far too many breaks on the wall ball shots, but in my defense I kept getting hit in the face. I've figured out that I have to stand really close to the wall in order to catch the ball again after it starts coming down. The old gym had a bit of a slope into the wall, so it helped me launch that ball a little bit better.

Some days I like being small and other days I just hate it. Currently there is so much emphasis in CrossFit to lift heavy stuff alot. That's great for the big guys, but what about the smaller guys? Take the Final Workout at the 2008 CrossFit Games: 30 Clean and Jerks with 155#/105#. How is that balanced out with the gymnastic elements to make it equal? Deadlift and Burpees were balanced, Thrusters and Pullups were balanced, Running sucks if you are big (more weight yet less strides) or small (less weight more strides). Where is the balance people?

Lets go to the 2009 CrossFit Games and see how the events favored the different body types of the athletes:
Event 1: 7km Run - No favorites like I said before, big people have to carry more weight but take less strides and small people have to carry less weight but take more strides.
Event 2: Deadlift Ladder - Favorite THE BIG GUY. How can you diss Spealler for deadlifting near 3x his bodyweight at 375#. I'd like to see all the guys who maxed out on that event deadlift 3x their bodyweight. For some that is approaching 650#!!
Event 3: Sandbag Sprint - Favorite THE BIG GUY. The actual run itself is pretty even... throw in the sandbag and things change. The small guy has less surface area to balance those sandbags on, plus 70# for a little guy is alot.
Event 4: Row/Sledge - Favorite THE TALL LANKY. This one was all about the row, with a whole lot of accuracy thrown in (and some luck to not hit some rocks) Tall lanky guys/gals are far better rowers then the shorties no matter how hard they train. With my short legs and arms I'm pulling 55s/m and still finishing slower than other people taller than me.
Event 5: Snatch/Wall Balls - Favorite THE BIG GUY. Two weighted exercises and a target 10+ feet. I'm just over 5' tall, as in Spealler... we have to launch that ball 5' in order to make it above the line.
Event 6: Max Snatch - Favorite THE BIG GUY. No need for an expanasion here.
Event 7: HSPU/KBS/GHD - Favorite THE SMALL GUY. Handstand pushups and GHD are a given to favor the small guy. KBS are pretty even.
Event 8: Chipper of Heavy Clean/T2B/BJ/MU/PJ/DU/Thurster/Pullup/Burpee/Walking Lunges - No favorite. All of these elements were pretty evenly matched weights and BW. My favorite workout of all 3 Games because of this.
When you break it down this way, the bigger guys have the advantage, as they have in all of the CF games. I'm waiting for the day that the Speallers and Brett Marshalls have a CHANCE to win the CF Games.

That's my rant for today. I see both sides of the story, I'm just not sure that 15 Squat Cleans with 155#/100# is equal to 15 or 10 muscle ups.

Busy as always. Busy training, busy repairing, busy resting, and busy working.

Last couple of WOD have been:
October 29th
On the Minute of:
3 Squats & 39 Double Unders
6 Sq & 36 DU
9 Sq & 33 DU
12 Sq & 30 DU
15 Sq & 27 DU
18 Sq & 24 DU
21 Sq & 21 DU
24 Sq & 18 DU
27 Sq & 15 DU
30 Sq & 12 DU
33 Sq & 9 DU
36 Sq & 6 DU
39 Sq & 3 DU
COMPLETE

November 2nd
3 Rounds:
45 Double Unders
30 KB Swings (1 pd)
15 Pullups
9:06 - Did the first round unbroken which killed the shoulders, forearms, and grip strength. Had to break it up in the 2nd and 3rd rounds. I was done the first round in just over 2 min (2:01 I think). Would have been amazing if I could have kept that pace and completed it unbroken. Next time...

November 2rd
5-5-5-5-5 Hang Power Clean
Worked up to 105#. Cleans are just one of my goats. Pleased with this number considering my 1RM squat clean is 135#.

Also got some crazy great news yesterday. Sectionals for the 2010 CrossFit Games will be held at CrossFit Edmonton for my area and the Regionals at Natural High CrossFit in Okotoks. I was worried that the events would be in BC or Saskatchewan this year and if that was the case it would have been too expensive to fly to compete in those qualifiers plus to Aromas for Games. Just waiting on the dates and crossing my fingers they don't conflict with my gymnastics schedule.

And a video from a future badass Aimee Anaya's daughter Jade. Video courtesy of Catalyst Athletics.


Watch live video from California Weightlifting Fund on Justin.tv

This has been a busy week trying to catch back up with work and such. Sorry for the delay... hoping for some time tomorrow to post part two. Here are a couple of pics in the meantime. Thanks Patty for the pics.

Last two days worth of workouts have been rough.
Tuesday, October 27th
3-3-3-3-3 Push Jerk.... worked up to 120#

Wednesday, October 28th
"Chelsea"
On the Minute of:
5 Pullups
10 Pushups
15 Squats
22 rounds even

Tough one. Was able to complete the first 12 rounds within 30 seconds, which gave me 30 seconds of rest after each one. Then I went down hill from there. Pushups got tough and I slowly died out. I finished the 22nd round with 2 seconds to spare and probably could have gotten a couple more in but my throat was feeling a little sore and scratchy, plus no water.

Just got home from my trip to Vancouver to help Tucker with the Gymnastics cert this past weekend. Fun times! I'm really wondering if anyone can ever say they didn't have a blast hanging out with Tucker. A smart smart man full of a ton of laughs and a good time.

The trip was quite the adventure right from the start. I drove to Calgary and caught a direct flight from there. Going through airport security I was "lucky enough to be randomly selected for additional screening". Oh lucky me!! Got the full pat down. Is there really a reason for the security officers to ask you to take your hair out of a pony tail so they can fluff it up to check if there is anything in there? Seriously! Then I boarded the plane only to sit on the tarmac for 40 min waiting for the manager to come and sign off on the safety checks they had to do.

Landed in Vancouver a little behind schedule but met up with Tucker and continued on our way. Tucker asked for a rental car with GPS but they had no cars left with one. Only an Escalade. We didn't need something that big so we went with the car and asked the lady for a map. They must produce these maps to screw with people because this map SUCKED! Streets turned into other streets when they shouldn't have, streets were mislabelled, and the parts of the city we had to get to were cut off. A 20 min drive took us 2 hours!! We were so lost! Finally checked in and left right away for something to eat because we were both starving... only to get lost trying to find the restaurant. We walked up and down the street only to ask someone... they pointed it out to us and we ended up getting lost standing right underneath the stupid sign!!!

Post meal Tucker and I got back into the car to drive to CrossFit Vancouver to see the place and know where to go in the morning. As soon as we started driving Tucker slammed on the breaks he thought he left his passport in the restaurant. No worries... I said I would jump out and grab it so he didn't have to repark. Half way out of the car he found it. In his thick Texan accent he said "Don't worry Kat I found it in my gun pocket" with his right hand across his chest into his left chest pocket. "WHAT!" My eyes must have nearly popped right out of my skull. He said it again "In my gun pocket would you like one"... as he pulled a package of gum out of his pocket. Started laughing nervously and I told him what I thought he said. That joke carried on the whole weekend... would you like a gun? Let me grab it from my gun pocket.

But ya... we got lost again trying to find the gym after the restaurant. Found 3rd Ave... drove up and down the street only to find out we were on 3rd Ave WEST not 3rd Ave EAST. Found the other 3rd Ave on the map and the gym was still no where to be found. Ended up calling T-Bear only to be told we were on the wrong 3rd Ave East and needed to be on the other side of the railroad yard. Found the place 30 min late. Thank goodness T-Bear and Chris printed out a google map from our hotel to the gym and wrote the directions on there for us!

Next morning we rocked the directions and ended up being 40 min early! Whoop! Tucker really nailed the city driving and pretty much remembered how to get there. Long exciting day of coaching ring skills.

Afterwards it was off to a Brazilian BBQ place called Samba (which we got lost getting to as well). Great eats. The servers would come to your table and cut off pieces of different meats fresh off the scewer. Lamb, beef, veal, chicken, ostrich... YUM!

And on that note I'm going to leave you hanging for more. More fun stories and pictures from day two and the ride home to come.

Some of the recent workouts I've done:

Oct 10th
21-15-9
Ass to Grass OHS (65#)
Chest to Bar Pullups
4:41
Interestingly this was my first ever C2B Fran time. Very difficult workout.

Oct 12th
3-3-3-1-1-1 Front Squat
115#-125#-135#-145#-155#F-155#
300m Row with Damper at 6 = 1:08.7
5 min rest
300m Row with Damper at 5 -1:11.4

Oct 14th
Death by Thurster aka Thursters on the minute (65#) - 11 rounds +6
5 minutes rest
AMRAP Strict Pullups = 20
My friend Michelle, who I met at the CF Gymnastics cert in Calgary this past July, did this one after I told her about it. She did 18 rounds!! Crazy beast!
The picture is of Michelle and I spotting handstand forward rolls at the cert.






Oct 15th
30 Muscle Up for Time
4:50
Another PR here. Previous time was 6:50 back in December 2008. Story behind this one... I've been itching to do this workout again. Called Tucker the day before to discuss assisting with future certs. He invited me to assist at the cert at CrossFit L.I.C as well as volunteer at the Operation Pull for Hope fundraiser that Gillian Mounsey is doing by performing 100 muscle ups in less than one hour. Very excited for the opportunity to help out in raising money for this cause, as well as meeting both Gillian and Coach Glassman for the first time.

Oct 16th - the HARDEST workout I have ever done
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Front Squat at 50% of 1RM = 80#
Knees to Elbows
Close Grip Pullups (hands must be touching)
22:51
Not fun. Was laughing up until the round of 4 reps on the way up the ladder and then after that it was a struggle.

Oct 18th
5km Run = 25:45
Took a pose running seminar two weeks ago, and this was a great opportunity to practice what I had learned. Finished with a bright red face!

Oct 19th
"Fran"
21-15-9:
Thruster (65#)
Pullup
3:29
Took another 32 seconds off my previous time of 4:01 that I did in September. Much more comfortable today. Group warmup and just really tried to stick with my game plan. One break maximum on the 15 thrusters. Which I did, however had an unexpected fraction on the 15 set of pullups. Under 3 minutes is definately do-able for me in the future. Chad made this Fran alittle bit more fun, because it is the workout CrossFit Calgary has posted as their WOD. So we decided to "invade" their website and post our scores there for some friendly competition.

CF Lethbridge WOD for Wednesday, October 7, 2009:
"Elizabeth"
21-15-9 reps of:
Clean (95#)
Ring Dips
8:51

Cleans in metcons are difficult for me. PERIOD. I have a decent clean when I have time to think, set up, take a deep breath and lift. Metcons are a different story. I'm ok with not thinking, or setting up perfectly or even breathing. I just put the weight so high off the floor that when my brain finally catches up to where the weight is in space and my hands rotate around the bar, it just comes crashing down on my collar bones. HUGE BRUISES!

This was my first time attempting Elizabeth and I've been looking forward to it for so long. However, it didn't quite live up to what I was hoping for I guess. Yes it was hard. I was doing the ring dips in ones and twos by the end of it. But how I felt after just didn't seem right. Sure I have a bit of blood throat. I have the bruises to show from my battle with her, but I was not wiped and laying on the floor like many of the other named workouts. Mentally I am destroyed. You know that feeling you get after doing heavy singles and your brain is about to burst out your ears... that's the way I feel right now and I'm not sure that's the response that Elizabeth is suppose to invoke.

Thoughts? Opinions? Ideas?

Just posting this past week's WODs...

Sept 30,2009:
30 Burpee Log Rolls - 1:34
Row 30 sec on, 30 sec off x6 for total meters - 1216m

Oct 2, 2009:
1000m Fish Game for Points - 2250
AMRAP Double Unders in 2 min - 172
30 Manmakers (20#/h) - 5:02
Manmaker = Burpee stop in plank, one arm row each arm, pop up, hang squat clean to thruster

Oct 4, 3009:
For Time:
100ft Walking Lunges
21 Pullups
21 Un-anchored Situps
100ft Walking Lunges
18 Pullups
18 Situps
100ft Walking Lunges
15 Pullups
15 Situps
100ft Walking Lunges
12 Pullups
12 Situps
100ft Walking Lunges
9 Pullups
9 Situps
100ft Walking Lunges
6 Pullups
6 Situps
Time = 9:33
Then had a Fish Game Tournament. $2 buy in... winner takes all. Chad won the pot. Nice job Chad!!
Here's a video I created from our afternoon:

CrossFit Lethbridge Fish Game from Katrina Burton on Vimeo.

I competed in the 1st of 4 OPT Competitions this past weekend. For us out of towners we could video tape the workouts like the video qualifiers and send them in. Next time I will try to get to Calgary to get in on the amazing team environment.

WOD 1 - FGB
My Score - 310 (click here for video)
Went in with a game plan, but the reps were just alittle bit too ambitious and it killed me in rounds 2 and 3. Only got 11 points below my PR though. Next FGB I will try to keep the 1st round the same and push harder in the other rounds to boost my score.

WOD 2 - OPT3
3RM Front Squat - 63.5kg (click here for squat)
2RM Snatch - 47.6kg (click here for snatch)
AMRAP Pullups - 43 (click here for pullups)
My Score - 154.1
The rules for this one forced me to get much more aggressive that I have been in the past. The snatch was not allowed to be pressed out so it forced me to get aggressive and drop under that weight. FELT GREAT! Pullup standard was chin must break the vertical plane of the bar, which is much more difficult to get higher number of reps because you have to use the gymnastics kip rather than the butterfly/circle kip.

WOD 3 - Rhiannon
As Many Double Unders in 10 minutes
My Score - 659 (click here for double unders)

Got back into training today after two days of rest. We did burpee log rolls and some rowing sprints. Felt great.

CF Lethbridge WOD for Tuesday, September 22:
1-1-1-1-1-1-1 Clean-Push Press-Push Jerk-Split Jerk
75#-95#-105#-115#-stopped

Worked up to a heavy 115# then stopped. I hurt my knee at work yesterday... spotting a gymnast, foot got stuck between two mats but my knee and body kept moving. It's not swollen but it sure does hurt!! It hurt to clean off the floor, but once I got the weight to the shoulders the knee felt great. Weight was limited by the push press.

The pain of the knee and the downfall of an injury at a time I feel great sucks, but got an email from Tucker yesterday asking me to join him in San Clemente, CA to help instruct the CF Gymnastics Cert there Oct 10-11. Pretty pumped about that! Two weeks later I'm also booked for Vancouver, BC for Oct 24-25 to instruct.

If you are interested in booking a gymnastic cert at your box post to comments!!

CF Lethbridge WOD for Monday, September 21
4 Rounds of:
400m Run
50 Squats
12:54

I'm not the fastest runner out there but I am getting better. This WOD just kills the legs, but you don't really feel it until you stop... hence the post title: DON'T STOP!

Freezing cold this morning at 6am... frost on the windshield. So I went to the gym prepared; mitts, toque, jogging pants, and the ipod. Probably wouldn't have lasted without all of it.

CF Lethbridge WOD for Saturday, September 20:
1-1-1-1-1-1-1 Deadlift

175-205-215-220-225-230

Was suppose to be 7 sets but I only did 6, as that 230# was a toughie to get up. Was hoping for more, but it's a 10# PR so pleased with some improvement. I think if I progressed through the weight quicker and tried 175-205-215-225... I could have gotten higher than I did. Next time...

CF Lethbridge WOD for Thursday, September 17th:
"Grace"
30 Clean and Jerks for Time (95#)
4:03

First time ever doing Grace and I was thinking I'd be going much slower than that. I can't touch and go 95# clean and jerks for speed so I dropped every one. It's just too heavy on the way down to be sliding in and out of hook grip for me. Always, it's probably not a great Grace time compared to other ladies with the same goals as me, but I'm pleased with that for my first try.

CF Lethbridge WOD for Wednesday, Spetember 16, 2009:
"Cindy"
AMRAP 20 minutes:
5 Pullups
10 Pushups
15 Squats
22 rounds + 5 pullups + 5 pushups

I didn't really have a goal in mind, I just knew I wanted to be over 20 rounds this time. The last time I attacked Cindy was a little over a year ago and got 18 rounds. So I am pleased with a 4 rounds improvement! Almost had the 23 rounds and probably could have if I pushed the last two a little bit more.

Pullups were great as always. Pushups are definately always going to be a struggle for me, but they felt good. First 8 rounds I did them unbroken and after that tried to break only once per set. Squats are a brain tease for me in that I get up and am glad to get a rest from the upper body stuff, but the legs get so jacked up as well. I have to stop in the pushups, so I try to fight through the pain of the squats, which I succeeded in.

I feel like I'm in a great spot right now both mentally and phsycially. Should start looking around for a nearby competition to test myself and prepare for the mental battle these Sectional and Regional Qualifiers will entail this year.

Haven't posted for a while, so I thought it was time for an update.

This months we've been hitting up an achieved month (November 2005) of .com WODs. Tough to say the least, but I know how this programming is going to help push me to the next level.

Tons of PRs lately so I am pleased with how I'm doing.

Sept 2:
1-1-1-1-1-1 Snatch worked up to 110# (5# shy of tieing my PR)

Sept 4:
3 Rounds of
21 L-Pullups
6 L-Rope Climbs at 8'
20:18... Had to scale the L-pullups to the blue band. Could have done it but I'd be there all day.

Sept 5:
1-1-1-1-1 Back Squat worked up to 190#
New PR by 15# for me in that one. Took 3 tries before I successfully got up the 190#, but I wanted it bad. Hip was really feeling it afterwards. Heavy squatting is not good for my hip so usually I take it easy, but I wanted to go for it since back squats don't come up often.

Sept 6:
AMRAP 20 min
15 Push Jerks (65#)
15 Box Jumps (24")
15 Back Extensions
8 rounds + 7 push jerks

Sept 8:
50-35-30
Handstand Pushups
Pullups
17:51... HSPU felt alittle bit off today as I didn't quite have the strength to power up as fast as usual. Chipped away and got it done. Pullups were easy as always. One break in the 50, otherwise those were unbroken.

Sept 9:
21-18-15-12-9-6-3
Front Squats (130#)
GHD Situps
DNF... Modified the front squats to 110#, as my 3RM is 140#. Tweaked my elbow in the first round, tried to push through but called it quits after the round of 18 reps. No need to injure myself.

Sept 10:
"RANDY"
75 Power Snatch (55#)
5:32... Broke way too early. Should be able to complete at least the first 30 unbroken next time.

Sept 13:
"FRAN"
21-15-9
Thurster (65#)
Pullup
4:01... Aiming for sub-4 and alittle disappointed that I didn't get it, but happy with a 35sec PR on my second time doing this one RQed. First time was at my level 1 cert in March of '09.

Sept 14:
1 mile run
35 Box Jumps (20")
35 GHD Situps
6 Rope Climbs at 8'
35 Slam Balls (14#)
120ft DB Walking Lunges (20#/h)
35 DB Hang Squat Cleans (20#/h)
35 Ring Dips
23:10

Yesterday's WOD was:
3-3-3 Clean
2k Run
3-3-3 Clean

115# for all the cleans and time for the run was 8:17, which I'm pleased about.

Then today we did:
"Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

13:22

Felt great!! So glad I took the week off last week. I was starting to get over trained and almost bored with CrossFit. But now I'm feeling rejuvinated and excited again. Plus I'm extremely pleased with my last two workouts (even though I can't lift my arms above eye level right now).

I spent this past week in Fort McMurray with a group of my gymnasts for a training camp at my old gym. It was a great experience for them all having tons of girls at their level and doing the same skills as them. I think it really pushed them to be better because they were no longer the best ones anymore.

A couple of them learned some new skills too! Alyssa got her kip to straight body handstand and did backhandsprings on the low beam by herself. Emma got her backhandspring back layout stepout on the floor and worked hard on some great tumbling and vault drills. Zoe got to try giants in straps with spot and also did some great tumbling drills. Seanna also got to try giants in straps with spot and worked really hard on the cast to handstand drills they all did.

We will definately go back next year and try to arrange another van full of girls to come with us too.

After yesterday's workout (tabata pullups, pushups, situps, double unders and walking lunges) I was feeling pretty sluggish this morning. My elbows and arms were sore from all the fast circle pullups and I was yawning the entire warmup.

Today our WOD was:
"JOSH"
For Time:
21 OHS (65#)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
6:12

The 21 and 9 overhead squats were unbroken, the set of 15 was broken at 8. For some reason the 15s are what kill me in every workout. It's just a complete mental thing. There was no need to put the bar down but I did. And the the pullups were broken slightly. One break in the set of 42, one break in the set of 30 and two breaks in the set of 18.

After I finished Chad yelled me my time. I had to ask again because I didn't think I heard him correctly!! Prior to the workout I was hoping for sub 12 minutes! Boy was I way off my guessing game! Like Chad said... it helps to be really good at both movements. I thought that too until I had a date with RYAN (5 rounds of muscle ups and burpees). I love the two movements apart but it was the combination that was deadly. So I thought RYAN would be the same. Not so bad at all!!

Chad and I took a trip to Calgary on Wednesday and Thursday to be part of the CF Level 2 Cert as test subjects. Thursday morning prior to the cert I wanted to drop in to James' 6am class to get in a workout. I've been to Brett's class a bunch of times and wanted the opportunity to see how James runs his class.

WOW! "Michelle" was the WOD. 7 rounds for time: 25 DB Split Jerks (20#/h) and 25 jumping chin ups. My time was 18:37. OUCH! That was painful. The Split jerks were surprisingly easy compared to the jumping chins. The entire 7 rounds of pain all I could hear was James yelling and telling me that this workout was the first step for next year. The first step to the qualifiers and the first step to games and I needed to bring it. Despite struggling the last little bit with the drive and determination I need to have, that was all I needed to hear. I needed someone to scream at me and put it all in perspective. Stop dickin around and get your game on. The trip was worth it just to hear those words come out of his mouth.

James offered Chad to stick around and train with him, Chris Spealler and Brett Marshall so I ran out and grabbed a bar and coffee while we stuck around.

Another WOW! Haven't seen Chris since my level 1 cert and while it's not the time for peaking that guy always amazes me. Witnessed him doing AMRAP weighted ring dips with 75#!! That's like 60% of his bodyweight, and I'm pretty sure I saw him crank out 5 or 6 reps.

Spent the day doing the 9 foundational elements of CF. Sort of. We were instructed to do crappy reps, shady form, and common mistakes we would see in clients. No exposed hips on the med ball cleans, bicep curling, the famous U press, etc. I am feeling all of it these last couple of days. But it was wroth it. Got to meet Nicole Carroll! That has always been something I have wanted. She is just as short as me but has the strongest looking legs and butt I have ever seen. WOW!

After the testing was all done, Chad and I went out for dinner with all the big dawgs. Couple hours full of laughter and sharing of memories. Of all the laughter and good times, one thing that James said to me stuck with me and I'll never forget it... give yourself two years time, he said. Two years and you will be at the top of your game. You've only been lifting weights for a little over one year and you are above and beyond where anyone could want to be. Just be patient and you will get to where you want to be.

It means alot to hear him say that. To hear someone who has been there and experienced it all, and know that I have that kind of potential means alot to me.

Haven't been posting much lately. Call it lazy, unmotivated, discouraged, etc. Just feeling I'm sort of in a plateau in my training right now. I'm seeing great improvements in some things (ie: new front squat PR, snatch PR, Annie PR) but I don't feel like my improvements are as much as I want or need them to be.

I do CrossFit for me. I do it to be better at life. It teaches me to work through difficult tasks whether they are mental, physical, or emotional challenges. BUT... I also want to be the best. I want to be great at what I do. I never heard anyone say it better than my newest CF friend Michelle Benedict at our CF Gymnastics cert. When asked why she was there she simply said "I want to win. I want to be the best and I don't want anything less than that."

That's what I want. I don't just want to be 'good', I want to be amazing at what I do.

I feel like my weaknesses are really starting to improve drastically. I'm able to do more WB shots than I ever was able to do before. I'm able to front squat and deadlift more. But for some reason all I see is others improving more than I am. I show up consistantly and work my butt off, yet less consistant gym go-ers are improving at a better rate.

I want my goal of qualifying to the CrossFit Games more than ever now. Just like OPT said "I will die on this mat if I have to". I just fear what I'm doing may not be enough...

Woke up this morning to find out CrossFit Regina had made up a workout and named it after me. Thanks Robin. I will definately try it once the pullup bars are finally installed in our new gym.

It is
For Time:
1km Run
21-15-9 of
Overhead Squats (95# men, 65# women)
Double Unders
Pullups
Finish with another 1km Run

If you've done it, post your thoughts and comments! To me it sounds like Nancy on Red Bull and am not looking forward to trying it.

Also, I've been meaning to post the montage I created from the 1st Annual Action Challenge.
ENJOY!!

2009 Action Challenge from Katrina Burton on Vimeo.

The last couple of days we've been having a mini-competition to celebrate moving into the new 5000 sq foot facility.

Thursday was 10 rounds of Cindy for time. Score = 8:05
Friday was "Annie" followed by 8 minutes of rest and then Diet Grace (75#).
Annie Score = 4:32
Diet Grace Score = 2:37

Total Score = 15:14

Alittle sore from these WODs... Then today it was one of the clients birthday so he got to choose the WOD... Task Priority FGB @ 20 reps. Managed to get 17:34!! I am more than please with this score! My regular FGB score is 321 and I usually get 40-50 box jumps each round, so about 1/2 of my score is comprised of box jumps. The task priority forced the game plan out the window and work hard on the things I'm bad at, which are alot of the movements in FGB. It allowed me to think of new goal numbers to hit next time FGB comes up. Also makes me wonder if I should barely row and just take the 2 minutes of rest instead.

Can't wait to attack the WODs next week!!!

Sorry for the lack of updates lately. Starting to get pretty busy.

Also, this past weekend I was lucky enough to attend the CF Gymnastics Cert as an assistant coach with Tucker. I had a blast demoing and teaching everyone some progressions and movements. 2 days of handstands, swinging, and just squeezing the body tight like it's meant to be was great!! I will probably never laugh as hard as I did that weekend. I'm telling you that the gymnastics cert is alot of fun and a tons of laughs. It is worth more than the $600 HQ charges for it.

Monday, July 13
For Total Points:
3 min WB Shots (14#) = 48
6 min Rest
3 min KB Swings (16kg) = 76
6 min Rest
3 min Row (cal) = 40
TOTAL = 164

July 14
10-9-8-7-6:
Right DB Periscope Lunge (25#)
Left DB Periscope Lunge (25#)
Right DB Hang Power Snatch (25#)
Left DB Hang Power Snatch (25#)
8:33

July 16
Calgary Police Test - But Harder
3 Rounds for Points:
1 min Box Jumps = 48/48/48
1 min WB Shots (14#) = 15/9/10
1 min Row = 8/10/8
1 min Deadlift (95#) = 15/15/15
1 min Burpee to Thruster (15#) = 8/5/7
1 min Rest
TOTAL = 269

July 17
3-3-3-3-3 Overhead Squats
85#-105#-120#-130#-136#

AMRAP Strict Pullups 2X54
5-4-4-5-5

This week of training has been good. Finished off the week with a bang and a new PR for the OHS. Should have finished off a little heavier because I got that 136# up a little too easily. Next time I'll progress and shoot for a 140-145# 3RM.

Ordered some Oly shoes a while back and hoping they come in next week. I've been waiting to test my 1RM Snatch just so I could use my new shoes.

And last but not least, I'll be attending the CF Gymnastics Cert in Calgary next weekend to help Tucker demo and teach other CrossFitters some drills and gym moves. This next week is going to be pretty exciting!

My workouts from the last week.

Monday, July 6, 2009
21-15-9:
Sumo Deadlift High Pull (65#)
Hip Smashers
Double Unders
4:54

Tuesday, July 7, 2009
Pullups on the Minute
(1 pullup 1st min, 2 pullups 2nd min, 3 pullups 3rd min, etc)
17 rounds... then I tore. I was finished the pullups in under 30 sec each time. Had way more gas in the tank there was just no point in continuing with a rip. Plus I bet my old score so I was ok with stopping.

Wednesday, July 8, 2009
For Time:
30 Tuck Jumps
12 Squat Cleans (95#)
20 Tuck Jumps
9 Squat Cleans
10 Tuck Jumps
6 Squat Clean
20 Burpees
8:59

Thursday, July 9, 2009
For Time:
30 BWT Back Squats (110#)
1000m Row
6:46

Friday, July 10, 2009
Power Clean Tech Work
1-1-1-1-1 Press... got up to 80#. Still a little sore from the pullups and my rip is cracking everytime I touch something.

The Games are on!! WHOOP!! And the drama has already started. CF Calgary (Brett, Rob C, Geoff, Michelle, Stacey, & Laura) was reported as finishing day 1 of the affiliate competition in 13th place. After reviewing the results, the team noticed an adding error in their final workout (OHS/Pullups). Once that was corrected it bumped them in the final standings up to 5th place!! Only 5 teams qualify to the 2nd day, in the head to head battle for the Affiliate Cup. Congratulations team Calgary, still the top international team AND you're in the finals!!

Good luck to my friends in the individual competition today... Go Lauren, James, Fitzy, DJ, Katy and Chris!

Almost recovered from our competition last weekend. This Saturday and Sunday I participated in the Lethbridge Dragon Boat Festival. Our crew, Spam Filters, qualified into the A final again this year... the only team from Lethbridge to do so. We're also the only unprofessional team to make it there too. Finished that race in 4th place, one spot better than last year. We also won the City Championship... The Spam Filters are now the 2008 & 2009 City Champs!! WHOOP!

CFLA WOD for Monday, July 6, 2009:
21-15-9
SDLHP (65#)
Hip Smashers
Double Unders
4:54

Did the set of 21 and 9 unbroken. Had to break up the 15 SDLHP into 2s and 3s. That one was rough on the shoulders.

GOOD LUCK to my friend, Lauren Pryor, who is competing in the CrossFit Games this weekend! Wish I could be there to cheer you on, instead I'll be cheering from home. REPRESENT!

Wow. The busy weekend has finished. I ended up competing in the Action Challenge... orginally I wasn't going to so that I could help Chad out with the judging and organizing. However, Chad said it would be a good idea to compete and get as much experience as I could before the lead up to next years games. For me experience is key. Walking into the Canada West Qualifier this year I feel like I was ready physically, but not mentally. I believed in myself sure, but I was a nervous mess during every workout except for maybe the run. The more experience I can gain, the more I can get those nerves out of the way.

WODs from the Action Challenge:
Saturday WOD 1:
For Time:
15 Power Cleans (95#)
100m Barbell Push
10 Front Squats (95#)
30 Barbell Side to Side Jumps
20 Deadlifts (95#)
100m Barbell Push
15 Burpees
200m Sprint
8:30 (2nd)

Saturday WOD 2:
1000m Row
Then 21-15-9:
Overhead Squats (65#)
Double Unders
KB Swings (16kg)
12:24 (1st)

Sunday WOD 3:
1.05km Coulee Run
6:21 (3rd)

Sunday WOD 4:
Choose your weight: 75#/85#/95#
AMRAP in 4 min of
From Ground to Overhead
Score = weight x reps
39 reps @ 75# = 2925 (1st)

Overall = 1st

Whew it was nasty. That second workout was the hardest thing I have ever done. But I think I have myself all figured out for these WODs with the 1000m row in them. I've done quite a few of those lately with all these qualifier WODs. Sprint the first 400m, then back off and mix it up between the legs and arms for 100m, sprint, active rest, sprint, active rest.

The run was horrible. I need to work on my butt. That is what failed me. That first sprint up the steep hill was bad. I hit that hill and I instantly went to my hands and bear crawled up it. Once I got to the top it was slow moving for the first 50m or so, but I managed to pick it up on the straight stretch. Started to go back down into the coulee and that was fine. It was better than I thought it would be. I was right behind Heather the entire time, until I hit that last hill up to the finish. About 5 strides up and my legs just wouldn't work. I tried to go but I couldn't . They kept giving out on me. Looks like I'll be doing alot of hill sprints this summer.

I didn't know what to expect for that last workout. I knew that I was going to use the lightest weight regardless of what everyone else was using. I knew that I could keep moving for 4 minutes with the 75# and that's all I could do. Don't stop! I didn't. I was at 12 after one minute, 21 after 2 minutes, and 30 after 3 minutes. I tried to speed it up at get to 40, but couldn't get that last one finished in time. Difficult workout, but gave everything I had. I had no idea how many my competition had done, but knew that Heather used the 85# so I was hoping I did more reps and the math worked in my favor. I barely sneaked it out... she got 33 reps with the 85# for a score of 2805.

Heather and I tied for 1st overall, but the tie breaker was the final workout which I came out ahead. We've been close lately in the workouts at our gym so it didn't suprise me that we ended up tied in the end. Good job Heather! You are great daily competition in the gym and hopefully I'll be able to come to more evening classes in the summer and join you.

I'm back at it tomorrow as I feel rejuvinated mentally and physically. I'll post some videos and pictures when I get the chance to go through those.

We had a mini 4 workout competition throughout the week. Here are my results:
WOD #1:
AMRAP 20 min:
10 WB SHots (14#)
20 Double Unders
10 SDLHP (55#)
10 rounds + 10 WB Shots

WOD #2:
For Time:
50 KB Swings (35#)
30 Burpees
20 Box Jumps (17")
3:57

WOD #3:
3x 400m Sprint; 3 min Rest
1:18, 1:22, 1:30

WOD #4:
AMRAP 3 min:
Overhead Squats
50 reps x 75# = 3750

For the next while, during the "off-season", I will be reducing my posting to once per week. Likely it will be on Friday's and I will give all of my workouts from that week at one time with thoughts etc.

Today is day one of our challenge week at CrossFit Lethbridge

Monday - WOD #1
AMRAP 20 min of:
10 WB Shots (14#)
20 Double Unders
10 Sumo-Deadlift High Pulls (55#)
10 rounds + 10 wall ball shots

Out of curiousity, I compiled a list of all of the stats mentioned on the profile's of the female CrossFitters that have qualified to the 2009 CrossFit Games. I was wondering what the fastest and average times/weights were listed and how I stack up.

Average Height = 5'5"
Tallest = 5'11" (Lindsey Smith)
Shortest = 4'11" (Rachel Steinbruckner)
My Height = 5'2"

Average Weight = 137#
Heaviest = 185# (Glory Dawson)
Lightest = 111# (Kallista Pappas)
My Weight - 112#

Average Cindy = 20
Best Cindy = 28 (Gillian Mounsey)
My Cindy = 18 (last time I did this was May 2008)

Average Diane = 8:44
Best Diane = 2:17 (Gillian Mounsy)
My Diane = 9:46

Average FGB = 336
Best FGB = 445 (Christy Phillips)
My FGB = 321

Average Fran = 4:26
Best Fran = 2:53 (Charity Vale)
My Fran = 4:36

Average Filthy Fifty = 24:46
Best Filthy Fifty = 17:48 (Alexandra Bergeron)
My Filthy Fifty = 20:09

Average Grace = 4:08
Best Grace = 1:27 (Jocelyn Forest)

Average Helen = 9:26
Best Helen = 7:31 (Carey Kepler)

CF Lethbridge WOD for June 9, 2009:
AMRAP 20 min:
6 Shuttle Runs (50ft)
10 Pushups
15 Overhead Squats (65#)
8 rounds + 2 shuttle runs

OUCH! That's all I have to say. My shoulders were killing me. I was not about to pick up the bar to do OHS unless I knew I could get all 15 done. No extra snatch work for this gal.

CFC WOD on June 7, 2009:
1-1-1-1-1-1-1
Hang Clean 125#

I know I'm capable of more. It's just frustrating when the limiting factor in increasing my squat clean is my darn front squat! I have the power and the quickness to get under the bar, I just get stuck. My last 1RM front squat is 135#... I can power clean that weight relatively easily. I can overhead squat MORE than front squat. Wierd! Need to get this figured out... no one seems to have any suggestions other than 'work on your front squat'.

CFLA WOD on June 8, 2009:
A1.) 400m Row for Time = 1:32
4 min Rest
B1.) Row time divided by 3 = reps.... 132/3=44 reps of each
For Time:
44 Knees to Elbows
44 Push Press (65#)
44 Double Unders
5:24

Motored through the knees to elbows, then I really started to speed up those push presses but after 25 of them I was slowed to 3 or 4 at a time. Double unders well ya, no issues there... one trip up because I couldn't feel my arms. I'm making a point of scaling up all of the workouts this year with loads. Today's WOD called for 55# push press. After the fact, I wish I used men's weight of 75#.

I feel like weights is where I'm falling short of really reaching my potential as a CrossFitter. My gymnastic elements are HUGE strengths for me... but few of the qualifiers this year and even last year's Games had significant numbers of those. We're seeing 200# deadlifts, 105# power cleans, 95# power snatch for large number of reps, yet no high number muscle ups, rope climbs, handstand pushups. I'd like to see the top performers of the 2008 CrossFit Games perform 30 weighted handstand pushups for time! But that won't happen anytime soon. As much as gymnastic elements are a huge part of CF I'm finding the focus is more on seeing how much weight can they make people throw around.

CF Lethbridge WOD for June 5, 2009:

Find your 1RM Press = 80#... lower than my PR, but still pleased considering this is my first day back since the LCQ.

3 sets of AMRAP Push Press with 1RM Press Weight = 12/16/17

Shoulders were crazy tired by the end of it all. Shocked myself with the numbers I was able to put up in the push press. Would be nice to get into the 20s, and I think I could for sure next time around.

Missed out on qualifying to the 2009 CrossFit Games from the video qualifier. From what I have seen on Vimeo, I had the fastest Deadlift-Double Under workout so I'm pretty proud about that. Now I only have to increase my rowing and heavy weight capability. That will be my focus for next year. Go heavy!!

Thank you to all my supporters for my attempt at qualifying this year! I will continue working hard so I WILL qualify for the CrossFit Games in 2010!!

I haven't made it a point to post my workouts lately. I need to get back on it!! Gearing up for the video qualifier WODs this Saturday. I feel great (minus the sore throat I woke up with this morning). I feel like I'm better prepared mentally for it this time around. No expectations, no worries, just workout. In my head I'm done trying to qualify and I'm just trying to have one last chance. I would love to make it, yet not "making it" doesn't bother or worry me any more. I've told myself that 2010 is MY YEAR!

Monday, May 25, 2009
"J.T"
21-15-9
Handstand Pushups (head to floor, full lock out with feet touching wall before coming down)
Ring Dips (bicep touch ring, full lockout at top)
Pushups (chest to floor)
9:48

Did the first set of 21 HSPU unbroken. Got off the wall and saw Cory down too... I rushed to the rings and started to pound them out thinking he was keeping up to me. But he had some more to do. I knew that if I could bust out the HSPU, then my "slower" ring dips and pushups wouldn't put me at any sort of disadvantage. Got to the 21 push ups and as soon as my elbows became unlocked I crashed down face first to the floor. WOW! No strength and I didn't even realize it until my face was squished into the floor! By the end the pushups and ring dips were done in singles. I was honestly happy just to finish after that face plant.


Tuesday, May 26, 2009
For Time:
800m Run
30 Deadlifts (155#)
50 Situps
10:28

Pushed the run hard. Deadlifts sucked like usual, but they weren't as bad as I thought. My pace for the last 15 was much better than the first 15. Really tired and slow moving today. I know I could have done a bit better today, but was happy with my run results.

Sorry it took so long for me to post my last day of three WODs... I left right after the last one for beautiful Canmore. First time going there. It was beautiful! I wish I could have stayed longer.

6am: I got up to go and help out for the class, but I couldn't resist going for a 5RM overhead squat and helping the team try to keep the Lift-A-Rama belt. Got to an easy 125# for 5 reps... could have went way more but I knew I still had two WODs ahead of me that day and we did a snatch complex the day before.

11am: WOD #1
"Ryan"
5 Rounds for Time:
7 Muscle Ups
21 Burpees
15:08

That one was fun, yet killed the shoulders!! I like both of these movements but paired together they are dangerous. I like the look of "Jeremy" on paper too, but I'm starting to rethink that idea after this one.

2:30pm: WOD #2
5 Rope Climbs (13')
20 GHD Situps
4 Rope Climbs
20 GHD Situps
3 Rope Climbs
20 GHD Situps
2 Rope Climbs
20 GHD Situps
1 Rope Climb
20 GHD Situps
9:36

My hands and forearms were burning big time after this one. But what can I say... I like the gymnastics stuff!!

Total days time = 24:44

A.) Power Snatch/Snatch Balance/Overhead Squat - 1.3.5 x 3 sets; 180 sec rest = 75#/85#/90#
5 min Rest
B.) 55% of 1RM Deadlift 8 sets of 2 reps; 45 sec rest = 125#
3 min Rest
C.) 5-5-5-5-5 Press; 120 sec rest = 70#

Could have lifted more for A.) but was unsure about power snatch numbers... haven't done power snatch for loads before. OHS isn't a limiting factor for me since I can squat more than I can squat snatch anyways. I'm guessing I could probably power snatch 100# next time. Hoping this means my squat snatch went up.

6am - WOD 1
5 Rounds for Time:
7 Squat Cleans (95#)
21 Pullups
16:13

Weight lifting in metcons... always a struggle of mine! I can manage weights overhead pretty good (press, push press, jerks), but anything else is a struggle. Need to work on my front squat and that is where my weakness seems to be. I can power clean 135#, yet that is also my 3 rep front squat weight. It'll get there I just need to work on it.

12pm - WOD 2
AMRAP:
2 min Double Unders - 182
2 min KB Swings (1.5 pood) - 30
2 min Box Jumps @ 24" - 41

Holy smokes... here I was swinging around that HUGE kettlebell and mid-WOD I realized the stinking thing is 1/2 of my body weight! Had to open my stance a little bit wider so it would fit between my legs. Ok... that's sounds pretty awful outside of the CrossFit context, as do most things we talk about. I'm actually sort of pleased with these numbers. I know that I worked my butt off trying to control the KB rather than allowing it to pull me forward each time. Small hops forward to keep my balance here and there but I held on. Found a great pace for the box jumps towards the end of the 2 min... if only my 1st min was like my last one!

Favorite Quote: "You have the prettiest Snatch I have ever seen" ~Lauren Pryor when we trained together at CFC in March 2009.

I haven't posted for a while... a bunch of group/team WODs for me the past couple of days.



But as promised the video of "Annie" from last week. I finally found my power cord!

OPT WOD for May 13, 2009:
A) Power Clean/Front Squat/Push Press 2.3.4 x 5; 180 sec rest = 85#
B1.) Weighted Chinups 3,3,3,3 ; 90 sec rest = 32.5#
B2.) Handstand Pushups 4 sets of 10; 90 sec rest (unbroken)
C) SDLHP 5 sets of 10; 60 sec rest = 75#

Pleased with this one. Took out the GHD situps, because my abs are incredably sore from the last two days of programming.

Still can't find my camera cables... and my stupid cat ripped two keys off of my keyboard today. Spead and hour trying to fix it with no luck. GAHHH!

OPT WOD for May 12, 2009:
AMRAP 10 min:
7 K2E
7 Ring Pushups
14 rounds + 4 K2E

My right elbow hurts! I don't know if I did something to it during the workout or bumped it somewhere else, but OUCH!

I'm pissed becasue I lost the connector cable for my camera to the computer. Hence why I haven't posted my Annie video. Once I find it or can get a different cable to work I'll post it.

Side note... my eyes haven't hurt at all today. Perhaps the issues with my eyes are from the headbands I usually wear to workout. No headband today = no eye pain. HMMMM...

"Annie"
50-40-30-20-10:
Double Unders
Situps
4:49

Crushed my previous time of 5:14 and only 4 seconds off of my goal to achieve before December 2009. Watch out Speal here I come! LOL. I tripped up twice in the double unders... ended up getting way ahead of myself. Watched the video and I ended up doing an extra double under and missed one situp at the end, but they pretty much balance each other out. I'll post the video up here tomorrow.

My head and eyes still hurt a ton since the competition. I think I need glasses. I had to miss a day of work late last week because my eyes hurt so bad I couldn't even keep them open. And the only thing that seems to make them feel better is to close them. Hoping to get in for an eye appointment sometime this week.

Modified OPT WOD for May 6, 2009:
BWT = 112#

Did 3 sets of:
8 touch and go deadlifts @ 155#; 0 sec rest
8 touch and go power cleans @ 90#; 0 sec rest
15 KB Swings @ 16kg; rested as needed

3 Rounds for Time:
15 Ring Dips
12 Pistols
9 L-Pullups
9:35

Slowly... very slowly getting back into things. Just need to keep moving. Weights are definately not a good idea right now though. My eyes have been absolutely killing me the last two days. So bad that I had to leave work early last night because my eyes hurt so bad I couldn't even keep them open. Sort of difficult to teach gymnastics and spot the kids when I can't see. I've been getting migraines lately at work but figured it was just from the new lights we had put in. Sunglasses usually help but not this week. Chad figures it's either from the competition or I need glasses. I'm waiting until next week to book an eye appointment just incase it is infact from the competition over the weekend.

It's taken me a while to post because I've needed to collect my thoughts from the ENTIRE weekend, not just my final emotions...

I was devestated. I couldn't move my arms or my legs. I laid on the floor completely defeated both physically and mentally. I wanted to get up and congratulate the girls... they earned it. But I couldn't move. Chad had to literally pick me up off the floor and sit me on the box. I must have sat there for a good 5 minutes just trying to get the strength to move. After I left that competition floor I tried my hardest to hold it in, but I just couldn't. I finished 6th place in the last workout just behind Katy. Based on the point system we got the same number of points for our performance in that workout, so we finished the competition tied for 3rd and only 3 girls get to go to Aromas. The tie breaker rules go to the fastest Jackie time, which was Katy so she earned her spot on the team.

Chad and I are leaving tomorrow for the Qualifiers in Calgary. Getting really excited!

We found out the workouts late last night... can't say that I was pumped up, excited, or even pleased what they chose. I feel as though it doesn't test the 'elite' elements of CrossFit. There should have been something like an overhead squat, met-con clean and jerk, handstand pushups, double unders, etc. Right now, in my opinion the workouts are designed to allow alot of people to compete required. The only limiting factor is pullups for chicks... and even with these standards it makes pullups alot easier for those who barely have them.

Oh well... all I can do is work my butt off and hope it's enough to qualify. And if not then I guess I'm going the video tape route that Games Officials just posted today, or our Affiliate Team.

Saturday, May 2nd
WOD #1 - AMRAP 20 min of: 10 WB shots (20M/14W), 10 Box Jumps (20"), 10 Deadlifts (205M/145W), 10 Burpees)
Location: CrossFit Calgary
8:00am - Chad
9:15am - Katrina

WOD #2 - 1km Run
Location: Talisman Center
5:00pm - Chad
6:00pm - Katrina

Sunday, May 3rd
WOD #3 - Pick it up and Put it Overhead
Location: CrossFit Calgary
8:00am - Chad
9:00am - Katrina

WOD #4 - "Jackie" = 1000m Row, 50 Thrusters (45#), 30 Pullups
1:30pm - Chad
2:10pm - Katrina

Closing Awards Ceremonies
4:45pm