118 Days Until SECTIONALS!

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:
30 reps of Body Weight Squat Clean & Jerk (110#)

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, 8, & 9

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

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

Day 9:
Push Jerk

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?

day 6

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

day 5

7 rounds for total meters:
30 sec spring row
210 sec rest

day 4

A1. Power Clean, Push Press, Push Jerk, Split Jerk 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

day 3

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.

day 2

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.

Day 1

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)

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

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

OPT Champions Series #2

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.

For Power Output:
800m Row
Score = Ave Watts / BW
164 / 109
Glad the rowing was for power output so everyone was put on a level playing field. James is wicked smart when it comes to those sort of things. I hate rowing though. It just completely trashes me. Tried to mix up the use of my arms and legs knowing I had snatches ahead of me.
7 sets with 60#:
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
Did the first three sets unbroken, then dropped the bar. Couldn't fraction the sets or it didn't count. Could have done the first 4 unbroken then the last three. But I am happy with my time here. Could really hear the big dawgs in the room cheering me on.

AMRAP 3 min:
3 unbroken C2B Pullups
3 Burpees
48 reps
Ouch! This one was tougher than I imagined. Big thanks to Geoff and Rob C for your loud cheers. It was your voices telling me not to stop and to pick up the pace that helped me suffer through it. Plus thanks Chad for keeping track on the whiteboard. 3 minutes of pain!!!

For Time:
50 walking lunges
30 clean & jerks 95#
30 ring dips
25 wall ball shots
30 GHD situps
30 KB Swings 1pd
75 double unders
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.

As soon as I finished the last rep I crumbled to the floor in exhaustion. James came over, grabbed my hand and said:

'Congrats. Keep up the good work Kat you are in the right place this year. I won't see you for a while, but good luck and keep it up.'

Those words will remain in my thoughts. The 2007 CrossFit Games Champion and one of the most influencial people in the CrossFit community believes in me. That speaks volumes to me. Not only will I continue working my butt off in persuit of my dreams, but I will work that much harder for the opportunities James has provided me that I am forever greatful for.

Results should be posted on the OPT blog in the next couple of days... I will keep you posted.


CF Lethbridge WOD for November 4th:
Knees to Elbows
Box Jumps
Wall Ball Shots (14#)

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

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.

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