As my passion and goals in life have changed I have decided to no longer post to this blog as 'quest for CF games' is no longer my main fitness goal.

I encourage all my followers to check out my new weightlifting blog at

It's Been a While

So it's been a while since the last time I posted. Roughly a month since my first weightlifting competition... Since then I have been keeping up with my lifts a training a couple metcons per week to get ready for the OPT Big Dawg Competition tomorrow. I am still a ways from my peak back in May, but I have improved in other areas and I am happy with where I am today.

Competing tomorrow in the Big Dawg workouts with Chad and our friend Jimmy, which will be great fun. I will definately post some pictures and videos tomorrow.

1st Weightlifting Meet

Just got home from my first weightlifting competition. It was a blast!!!

A last minute decision, Chad and I decided to drive up to Calgary on Friday night so we wouldn't feel rushed (by that I mean 'I' because I hate to be late/on time and Chad is known for it). Got some shopping in and had a nice slow paced morning before weigh ins.

9:30am - Weigh in. They call your name and they give you your athlete card. On the card you give the official your first lifts for both snatch and clean & jerk. After you write and sign the weights on the card you go into the room to be weighed. Weighed in at 52.3kg... great for the 53kg category!

Then we went for a bite to eat.. good old fashioned eggs and toast before heading back to SAIT for the meet.

Start to warm up, then at 11:30am all the athletes have to line up and present to to the crowd. The meet director walks all the competitors out in a line in front of the audience and they call your name and you have to "wave or do a jumping jack or something" as told to me by one of the other female competitors. Then the athletes return to the warm up area and are given 10 min before the 1st lift. Order of competitors is determined by the loads. The loads always go up, so you may do all your 3 attempts before the next competitor or not, just depends on the lifters competing.

11:30am - Competition starts... there were only 4 females competing today (the other 3 ladies were in the 75kg category). Snatch went exactly according to plan... 52kg, 55kg, 56kg! PR at the 56kg! I really felt a difference in using the competition style bar and plates as the weights went over head easier than normal.

Aug 21, 2010 - 56kg Snatch from Katrina Burton on Vimeo.

After all the ladies were done their lifts then the lightweight men went. After that was finally complete, then there was a 10 min break before moving into the Clean & Jerk. As I was warming up, DJ Wickham (OPT/Big Dawg) came in ready to hang out and begin warm up, as well as the Canadian National Champion in the 105kg category Cory Coehoorn. Once it was my turn to go up, Chad went to the front so he could catch my lifts on tape and Cory helped me out and gave me some cues as I walked up. Hit my first lift at 65kg easy! The plan was to move to 68kg from there. Haha that is when I got a little bit of a laugh... Cory said that I should go to 69kg as the 65kg looked really easy. His coach Henrik (who is Armanian) said in his thick accent "No No she say 68kg do 68kg. 69kg too much. She need every kilo she can get". It was pretty funny!

I went on to hit the 68kg and tried 70kg for my 3rd lift and just couldn't stand the weight up from the squat.

Aug 21, 2010 - 68kg Clean & Jerk from Katrina Burton on Vimeo.

I'm pretty pleased with my first meet... 124kg Total. A total of 129kg would qualify me to the National level. So my goal is to increase my lifts by 5kg for the Provincial Championships on November 21st. Definately do-able!

Youth Olympic Amazement

As I am gearing up for my very first weightlifting competition this Saturday, it is only fitting to post a video of the best lifters in my weight class from the Youth Olympic Games.
These are the first ever held youth Olympics and are for elite athletes who are too young to compete at the big time Olympics. These girls are pretty amazing. Lifting a 85kg Snatch and 107kg Clean & Jerk for someone my size seems unbelievable (let alone someone 14-16 years of age)!! I'm hoping to hit 55kg in the Snatch and 70kg in the Clean & Jerk.

Unfortunately I am unable to embed the video on this site due to Copyright from the IOC. But if you click the link you can watch it!

8 days...

Today was another re-creation of competition day. Had a blast... cranked the tunes and let the weights fly!!

Attempt 1 = 117# (success)
Attempt 2 = 122# (miss)
Attempt 3 = 122# (success)

Aug 13, 2010 - Snatch 120# from Katrina Burton on Vimeo.

Clean & Jerk
Attempt 1 = 142# (success)
Attempt 2 = 152# (success) PR!!!!!!!!
Didn't take a 3rd attempt on the C&J. I'm more than happy with the 152# lift and didn't want to over do it. If we had 1.25# plates I would have tried that, but going for a 10# PR was a little much.

Aug 13, 2010 - Clean & Jerk 150# from Katrina Burton on Vimeo.

10 days left!

August 10, 2010
A.) Power Snatch 92% x1 x2; Rest 2 min - 95#
B.) Power Clean & Push Jerk 92% x1 x2; Rest 2 min - 135#
C.) Snatch Balance 1RM - 155# (PR)

Aug 10, 2010 - Snatch Balance 155# from Katrina Burton on Vimeo.

August 11, 2010
A.) Build up to a heavy single of press - 90#
B.) Clean & Jerk 80% x1 x5; Rest 2 min - 125#
C.) Clean Pull 109% x1 x2; Rest 2 min - 165#
D.) Clean Grip deadlift 115% x1 x2; Rest 2 min - 175#
E.) 1 & 1/4 Back Squat 75% x3 x3; rest 2 min - 125#

14 days to go!

Today I got to simulate a competition environment. Warm up. 3 attempts at each lift with standard rest time between lifts (2 min).
Snatch = 117# (53kg), Miss (55kg), Miss (55kg)

Aug 7, 2010 - Snatch Attempt 1: 115# from Katrina Burton on Vimeo.

Clean & Jerk = 142# (64kg), 147# (68kg), Miss (69kg)

Aug 7, 2010 - Clean & Jerk Attempt 3: 150# from Katrina Burton on Vimeo.

16 days left!!

A.) Work up to a Heavy Single Rack Jerk - 145#

Split Jerk 1RM 145# - Aug 5, 2010 from Katrina Burton on Vimeo.

B.) 2 position Snatch (mid-hang & knee) 60% x1 x2 - 75#

August 5, 2010 - 2 position Snatch 60% - 75# from Katrina Burton on Vimeo.

C.) 2 position Clean (floor & mid-hang), Push Jerk, Split Jerk 60% x1 x2 - 95#

August 5, 2010 - 2 position Clean, Push Jerk, Split Jerk 60% - 95# from Katrina Burton on Vimeo.

17 days to go!

A.) Snatch 75% x1 x3; Rest 2 min - 95#
B.) Clean & Jerk 80% x1 x5; Rest 2 min - 125#
C.) Clean Pull 107% x1 x2; Rest 3 min - 155#
D.) Clean Grip Deadlift 112% x1 x2; Rest 3 min - 165#
E.) 1 & 1/4 High Bar Back Squat 80% x2 x3; Rest 3 min - 135#

The snatch felt WAY better today! Within one warmup turn I realized what was throwing me off... I was starting to low and looking across the room on start position, versus picking a spot on the ground a couple feet away. So glad I figured that out right away. The 95# felt great today, no struggle just some nice and easy snatches. PUMPED!

18 days to go!!

A.) Power Snatch 91% x1 x2; Rest 2 min - 85#
B.) Power Clean & Push Jerk 91% x1 x2; Rest 2 min - 135#
C.) Build to A Heavy Single of Snatch Balance - 150#

Man... began the training session a bit frustrated because my snatch feels HORRIBLE! Not sure what it is, but the past couple of days it just doesn't seem right. An 85# power snatch should be a cake walk but today it felt awkward and heavy.

Cleans (and anything pressing overhead) has felt pretty quick and "easy" the past week. 135# went overhead nicely.

Definitely pretty stoked about the snatch balance though! Huge PR for me on that one. I'm pretty sure my last 1RM was 135# or something around there.

19 days to go!!

19 more days until my first official Olympic lifting meet...

A.) Snatch 80% x1 x3; Rest 2 min - 100#

Aug 2, 2010 - Snatch 80% 100# from Katrina Burton on Vimeo.

Aug 2, 2010 - Snatch 80% 120# Side View from Katrina Burton on Vimeo.

B.) Clean & Jerk 75%  x1 x4; Rest 2 min - 125#

Aug 2, 2010 - C&J 75% 125# from Katrina Burton on Vimeo.

C.) Snatch Pull 105% x1 x2; Rest 2 min - 125#
D.) Snatch Grip Deadlift 115% x1 x1; Rest 2 min - 140#
E.) Front Squat 90% x2 x3; Rest 3 min - 140#

Other than training Chad and I have just been enjoying the summer and all the great movies that go along with it. The other night I rented 'Surrogate'... what an amazing movie. I never heard of it, I just happened to go into the movie store since I was in the neighborhood (getting ice cream from Marble Slab... Swiss Chocolate with Skor Pieces) and the movie was in the top 10 rental list so I figured it should be good. Watched that with a huge summer lunch platter... pepperseed salami, garlic salami, dill havarti, green pepper, blueberries, cucumber and for dessert peanut M&Ms!

Week 3, Day 5

Training these past couple of weeks has been going really well. Some minor injuries here and there (sprained wrist that I'm still working through and a sprained ankle which I got over quickly), but nothing too major.

Today's workout was nothing too difficult, just working speed and technique which was awesome. Shannon, and her sister Stacey from CrossFit Calgary popped in to workout today as well. It was a great girls day in the gym :)

A.) Power Snatch 60% x 1 x 3; Rest 2 min - 85#
B.) Power Clean & Push Jerk 60% x 1 x 3; Rest 2 min - 100#
C.) Powell Raise @ 3010 x 12 reps x 3; Rest 90 sec - 8#, 10#, 12#

The PC & PJ was a cake walk, technique felt really good today and I practiced the re-grip between the Clean and Jerk so I am more comfortable with it once the weight gets HEAVY. Making sure I catch the weight with elbows high and then pop my hands out slightly, re-grip the bar and bring my elbows down ready for the drive up in the jerk. Just plain smoooooth!

Week Two, Day 4

A.) Work up to 1RM Clean & Jerk - 140#
B.) Work up to 1RM Snatch - 120#

Untitled from Katrina Burton on Vimeo.

C.) Work up to 1RM Back Squat - 185#
D.) Work up to Max Box Jump - 42"

Max Height Box Jump from Katrina Burton on Vimeo.

Week 1, Day 3 & 4

Day 3 - Tuesday, July 13, 2010
A.) Muscle Snatch; build to a heavy single - 85#

Muscle Snatch - Heavy single from Katrina Burton on Vimeo.

B.) Snatch 60% x 2 x 5; Rest 2-3 min - 85#
C.) Clean 60% x 2 x 5; Rest 2-3 min - 95# from Katrina Burton on Vimeo.

D.) Rack Jerks 60% x 2 x 5; Rest 2-3 min - 95#

Rack Jerks 60% x2 from Katrina Burton on Vimeo.

E1.) Wt'ed Back Extensions @ 4022 x 8 reps; Rest 0 - 15#
E2.) Reverse Hypers @ 2121 x 5 x 3; Rest 90 sec - Purple Band

Day 4 - Wednesday, July 14, 2010
A.) Clean Complex (MuscleC-FS-TC); 3-2-2 x 3 sets; Rest as needed (skill work, fast) - 65#
B.) Clean & Jerk 65% x 2 x 3; Rest 2-3 min - 100#
C.) Snatch Pull 100% of Snatch x 2 x 3; Rest 2-3 min - 115#
D.) Jerk to OHS: build up to mod heavy single (no more than 4 sets); Rest as needed - 145#

E.) Front Squat 80% x 2 x 3; Rest 2-3 min - 125#
F1.) Chinups @ 31X1 x 3 x 3; Rest 40 sec - 35#
F2.) Power Jump Squats x 5 x 3; Rest 90 sec

Week 1, Day 2

A.) Snatch Complex: Power Snatch, Snatch Balance, OHS, Snatch; 1-2-2-1 x 3 sets; Rest 1-2 min (light, fast, skill development) = 75#

Snatch Complex - light & fast from Katrina Burton on Vimeo.

B.) Snatch 70% x 2 x 3; Rest 2-3 min = 85#, 95#, 100# from Katrina Burton on Vimeo.

C.) Back Squat 80% x 3 x 5; Rest 2-3 min = 145# from Katrina Burton on Vimeo.

D.) Clean Deadlift 115% of Clean x 2 x 2; Rest 2-3min = 165#
E.) Push Press @ 20X3 x 3 x 5; Rest 2-3 min = 110#
F1.) Strict Pullups 3 sets x max; Rest 90 sec = 12, 10, 8
F2.) Glute Bridge March @ 2121 x 12 x 3; Rest 30 sec

Day One Oly Focus

I've decided to take a break from "CrossFit" style workouts. Through speaking with others about my experience these past two years, I've come to the realization that training turned into a job for me and that is NOT why I started training in the first place. This year's CrossFit Sectionals and Regionals were not a positive and fun experience for me.. and why do something if it isn't fun!?

I was told to think back to a time when I did have fun... and that was when I could just throw aound some weight and work on olympic lifting. Therefore, my training has taken a turn for now with a strict olympic lifting focus and I have decided to compete in an official Oly meet on August 21st in Calgary.

Today was my first training day geared towards that goal. Worked on some muscle snatch, power snatch, power clean & jerk, weighted strict pullups, and split squats. Below are some videos of my training today: from Katrina Burton on Vimeo. from Katrina Burton on Vimeo.


Well I've started back training. Two workouts completed since the regionals.

Monday, June 14, 2010
A.) Find 1RM Close Grip Bench Press = 120# (tied PR)
B.) Find 1RM Behind the Neck Seated Overhead Press = 80#
C.) Find 1RM Strict Supinated Pullup = 60# (PR by 8#)
D.) DB Ext Rot @ 3010 - amrap/arm one try with 10% of CGBP = 10 R & 13 L

Tuesday, June 15, 2010
A.) Tall Squat Clean - 5 sets of 3; rest 90 sec (work speed not load) = 85#
B1.) Front squat Cluster @ 30X0; x 4; rest 120 sec = 110#, 105#, 105#, 105#
B2.) 10 UB Wall Ball Shots (14#)
C.) GHD Situps @ 2010; 25 reps x 4; rest 90 sec

Pretty stoked that I hit a huge weighted pullups PR on my first day back since regionals and a two week break from training. Feeling pretty good, but I'm not rushing into anything too hardcore. This year I will be concentrating on alot of my weaknesses and getting them up there and feeling pretty damn confident with evry skill should it pop up [while still hoping that HSPU, muscle ups and C2B pullups are in the comp WODS :)]

Goals for 2011:
1a.) 40 UB Wall Ball Shots with 14# to 10' target
1b.) Sub 9:00 "Karen"
2. Run in two 5km races this year
3.) 170# Front Squat
4.) 155# Clean & Jerk
5.) 125# Snatch
6.) Compete in one Olympic Lifting Competition
7.) 250# Deadlift
8.) 140# Bench Press
9.) Compete in the qualifying round(s) for the 2011 CrossFit Games

Life Post 2010 Regionals

One week since the completion of the 2010 Canadian Regional Championships and it feels like ages ago! Since the Regionals, I've been able to focus on completing my Level 3 Practical videos and Yearly Training plan for work and yesterday I spent the day up in Calgary presenting them. I am now officially NCCP Level 3 Certified. This means I am qualified to be on the competition floor at National Championships. Very glad to be done that!!

The weather has turned around significantly since Regionals as well... I'm hoping to spend some time outdoors this weekend fixing up the yard and maybe some activities out at Canada Olympic Park since I will be in Calgary yet again for a Women's Technical Meeting.

Not sure when I will be stepping back into training. I'm definately not ready yet. Will probably take the rest of this month off and just do some light tech work and short runs to enjoy the beginning of summer.

Emotions of the 2010 CrossFit Games Canada Regional

I'm home from the Regionals/Canadian Nationals that took place this past weekend. From the moment the workouts were released on Wednesday, I knew it was going to be a battle! And then the poor weather hit and was about to enter the toughest weekend battling SNOW!!!

WOD #1 - Friday @ 5:30pm
6.7km X-Country Run

Upon arrival to the the check in on Friday afternoon, I was pleasantly informed that the run was shortened to 5.5km due to the poor weather conditions that made sections of the orginal run unsafe. The run started just outside Natural High CrossFit in Okotoks, AB and took us down a couple roads in and through a hilly park. The weather was wet... snow and rain throughout, which made the run rather interesting. The ladies started as soon as the men finished, which ment the trails were formed for us... NOT A GOOD THING! The trails were pure mud! Each hill climb took more effort with the slip and sliding and I wiped out on more than one occasion on the way down the steep hills. Climbing up one hill I literally shoved my foot into the mud to throw my body up and over the lip of the hill. I wish I had a picture of that!! I have improved on my running since last year and had a goal of placing mid-20s, but it wasn't enough for this tough competition and I finished 40th in this event.

WOD #2 - Saturday @ 10:10am
Snatch Complex [1x Snatch Grip Deadlift, 1x Snatch, 1x Overhead Squat, 1x Squat Snatch] 3 attempts for max load; 25 sec to complete complex, 155 sec rest

I knew this was going to be my event to shine going into it. Snatch and Overhead Squat are my two favorite lifts, and I do very well with barbell complexes. So I was very pleased to see this one pop up. Going in, I was thinking of starting at 95# and moving up from there. I starting warming up in the very tight warmup space with Chad nearby coaching me on and fellow Big Dawg Rob Corson yelling at me from the upper deck. I hit a solid and easy 100# snatch complex in warm up, left it at that and knew that I needed to start at 100#. James and Brett were saying that there were alot of girls tied at 85# and 95# so anything above that I knew would bump me up in the rankings. Kris Hallee told me of my station assignment... I looked over and noticed that Chad and I's good friend JMac (the guy with the stop watch in the picture) was the judge's assistant at that station. First attempt I rocked out 100# in less than 15 sec! Second attempt I rocked out 105# in less than 15 sec! My third and final attempt was going to be at 110#. James was standing behind me and told me to stay calm and focused on my effort. Chad was standing next to me uttering the same advice. JMac counted down "5-4-3-2-1 Lift". Snatch Grip Deadlift straight into squat snatch into overhead squat... dropped it from over head re-gripped and went for my last squat snatch. I didn't drop fast enough under it caught it with bent arms and tried to press it out but didn't get it. Luckily I did the first 3 skills so quickly I had enough time to calmly re-grip and try again. I aggressively threw that bar over head, caught it with locked arms and stood that weight up JUST as the clock hit 25 sec! BAM I did it!! I was so estatic! I hit the weight like I never have before in a competition! Good enough for 7th place in that event and the ONLY female to snatch over bodyweight!!

WOD #3 - Saturday @ 5:00pm
4 Rounds for Time (Time Cap of 15 min):
35 Wall Ball Shots (14# to 10 ft)
20 COVP Pullups

I walked into the building and went straight upstairs to the mezzanine area where the majority of the athletes were waiting. I could feel the tension and nervous energy. 30 females had went and only 3 had managed to finish under the time cap. Great... one of my worst exercises (wall balls) and some monster females were unable to finish this workout. I tried to forget about that and just go in and execute my game plan. Round One... 18 WB unbroken, then 12, then 5. Onto pullups which are usually a breeze, but for some reason they weren't counting. Then I realized that my judge was only counting them if I hit my throat on the bar. I clipped the bottom of my chin on a couple and those did not count! Shook my mind alittle but I pushed through and got back to the WBs. 1st round was completed in 2:31. Round Two... 5 WB... then 2s, 3s, whatever I could string together. Pullups again 12 and 8. Round Three... OMG I wanted to quit so bad. It hurt! My legs were aching, my chest was pounding and I had no more power left in these hip to jump the ball up like I was doing in rounds one and two. WBs were done mostly in 2s and 3s. I would be counted to 9 then took a break. Grabbed the ball then my judge would resume counting starting at 6! WTF! I said you just counted to 9 aren't I on 11 now!? Judge said no. WTF! That was not the time or the place to get into an arguement with my judge, but it destroyed my mind. It took away drive. My body and mind just shut down at that point. These WBs are beyond difficult trying to get to 10 feet as it is and now reps that he was counting were being taken away. I kept going and tried to fight through, I got to 10 WBs completed on the 4th round before the clock ran out. That workout was tough, but two days later I don't remember the difficulty of the workout physically, but rather the mental battle I had with the judge's counting errors. I'm not one to argue or complain and most people would stay that in the heat of the moment the athlete can't process that information, but I was so aware in that moment and upon the buzzer going off at the end of the workout my passion for the sport that I loved was gone.

I did not want to continue. After that workout and that experience I didn't want to finish the competition and I was prepared to quit CrossFitting all together. I was full of negative emotions. I knew the task of the weekend was not going to be easy, but I was not prepared to handle a situation like that mentally. After the buzzer went off I went over to Chad and some fellow Dawgs sitting in the stands and I just collasped in his arms. I was upset, I was pissed and I just wanted to leave. I laid it all out there, gave everything I had. As James says "full effort is full victory", I gave the full effort but some how I felt as though my full victory was robbed from me. I'm not talking about rankings, points, or placing... that didn't matter to me. But some how I can't look back and feel "victorious" about my huge accomplishment in completing 115 WB shots and 60 Pullups in 15 min!

Chad told me I could do two things... go into Sunday's events and battle hard and show everyone what a true athlete I am or give a 1/2-assed effort and give up and feel sorry for myself. I knew the latter was not an option. I entered the weekend to push myself to my limits and show everyone why I belonged there.

WOD #4 - Sunday @ 9:30am
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

I walked into the arena as a new day and MY EVENT! I was pumped and ready to hit this one. I love double unders (burpees not so much, but who does love burpees!?). I had great support from fellow Big Dawgs. I was assigned my station, with fellow Dawg Rob Sifton as my judge. Sifton and I constantly battle it out on the Big Dawg blog for top spot in any double under workout. Our "Rhiannon" and "Flight Simulator" scores are within points and seconds of one another. He told me he was going to yell at me and not let me stop. I had numerous Dawgs behind me yelling and cheering me one as well. I hit those first 50 double unders unbroken easily and dropped quickly into the first 10 burpees. Chad told me afterwards that I was done 50 DUs and 10 burpees in 49 sec! Then I picked up the rope. Most people said their legs stopped working at this point. Not me, my issue wasn't my legs it was my ARMS! My arms were toast after all those WBs and pullups from the day before. I wanted to go but my arms wouldn't work. I pushed and pushed and left it all out there, but could feel myself slowing down when I didn't want to. I wasn't tired. I had more to give, but my body had nothing left for me. 4:59 in that event good enough for 10th place.

At this point I was completely exhausted. My legs were sore, my arms were sore, but beyond that I felt as though they had no more energy left in them to give me. I was scared to think what a 45# bar would feel like let alone the 95# bar I would have to Clean & Jerk and the "Sort-of Big Fucker" of a Tire I would have to flip in the final workout. Chad took me out to grab some complex carbs to fuel my body and make me feel a bit better. That definately worked! Made my body feel completely re-energized!

WOD #5 - Sunday @ 2:30pm
For Time:
12 Tire Flips with Jump Through
6 Clean & Jerks (95#)
300m Run
9 Tire Flips
9 Clean & Jerks
450m Run
6 Tire Flips
12 Clean & Jerks
600m Run
The tire felt good. It wasn't as heavy as I was expecting so it allowed me to grab and flip right away one after another. Jumping in and out each time was not a challenge for me. Then on to the Clean & Jerks. I was able to grab and go easily on these as well. Then on to the run. I was the first athlete in my heat to start running. Good I needed that! But why must we run again!! All of the tire flips and clean and jerks felt good and efficient. But the running was horrible. The only reason I was able to get through that workout was all of the support that I had. Fellow Dawgs ran beside me, yelled at me, gave me encouragement as I fought the pain of the running. HUGE THANKS to Michelle, Liz, Rob C, Geoff, Leighanne, Stacey, Laura, Gord, Dave, Trevor, JMac (I'm sure I forgot someone in there) and most of all my AMAZING boyfriend Chad for yelling at me and pushing me beyond my limits on each and every lap of those runs. But more than that I had each and every judge encouraging me by name as I passed their stations, I had people I didn't even know cheering for me. I had a great crew of people sitting in the stands right infront of my station banging on the glass encouraging me. I even managed to all out sprint the last 1/2 lap to pass two people ahead of me back into my gate! Dispite ranking 30th in that event, that was the highlight of my weekend. To receive so much support from such an amazing community put me in a different place mentally. My body was doing the work and it knew that it was difficult, but at one point I realized each and every person cheering for me and pushing me beyond my limits. Fellow competitors wanted me to do better than I thought I was capable of and realizing that gave me the energy to push my limits!

WOD #4 was my FULL VICTORY of the weekend.

I needed that. That experience renewed my passion for the sport that was taken away earlier in the weekend. I may have been the smallest competitor out there, and the wods may not have been in my favor, but I am proud of what I am able to do. I know that there are some girls out there that look to me and think if she can do it so can I. It was inspiring to have a ton of people come up to me this weekend and introduce themselves... they all knew who I was. That was shocking to me. People know who James, Brett, Spealler, etc are because of what they have done in the CrossFit Games, yet I have not earned the opportunity to compete there yet.

I just hope that I can continue to inspire and push fellow CrossFitters beyond their perceived limits. But watch out because I will be a crazy good runner by next year!!

Canadian Nationals/CrossFit Games Regionals

Tomorrow I will be leaving for the Canadian Nationals. Top 6 qaulify to the CrossFit Games in Carson, CA.

Throughout the weekend, my boyfriend Chad will be posting updates to his blog HERE.

Hope to have an enjoyable weekend and kick some butt!

Cert, Training, & Thoughts

Last weekend (April 23-26th) I joined Jeff Tucker in Saskatoon, SK to assist in a CF Gymnastics cert. I am always so grateful to be given the chance to help out and provide fellow CrossFitters with my knowledge of 'gymnastics' to better assist their training. Each cert is completely different. The strengths and weaknesses of each participant pretty much dictate how in depth we have to go with certain skills and if we can throw in some more advanced elements. The group of people in Saskatoon were rock stars! Each and every participant had a good strength base and understanding of the concepts we were presenting, which allowed us to spend a little more time on the front and back levers, planche and planche progressions, and EROM Handstand Pushups.

The hosts of CF Saskatoon were amazing; offering Tucker and I rides to and from the hotel and the gym, bringing us lunch to the cert while I busted my butt in workouts during the break, and pretty much offering anything they could to make our stay the best possible. Thanks to Ian and Chad for that!
On the second day we shot a couple of videos for the CrossFit Journal and During the warmup for Day 2 we led the participants through the progressions for planche. We covered ALOT of material... basic frog stand, advanced frog stand, tuck planche, tuck planche on paralettes, and moving into the straddled planche. Then during the lunch break we grabbed a couple of the Saskatoon girls and covered muscle up progressions and ring dip depth for a second video. Keep checking back on those two websites for these videos! I'm pretty pumped to see how they turned out.
I managed to sneak in a workout during the lunch breaks... "Barbara" on Day One. That one has to be my least favorite workout. Give me "Angie", "Cindy", "Chelsea", etc any day over "Barbara". Round times were as follows: 2:40, 3:29, 3:56, 3:58, 3:59 for a total working time of 18:02 (PR). Pushups are what killed me! Maybe it's in my head but I am finding ring pushups easier than standard pushups these days or maybe it was just the fact that I save time on the pullups by doing those unbroken each time, thus making the pushups more difficult.

Other than the workouts themselves, I did ALOT of demoing over the course of the weekend. This stuff is not easy even for a gymnast. Each and every skill presented in the CF Gymnastics Cert requires concentration and effort each and every time. I compare hitting the perfect tucked back lever to fighting for a 5 pound PR on the deadlift. Eye popping, breath holding, muscle shaking effort! Pretty proud of the nice flat backed back lever I hit with Tucker in the picture.
Always sad to have the weekend come to a close. The people are always so great and I only get the chance to hang out and visit with Tucker when he comes up North to Canada, which is usually only once every 3 months. And with Regionals and Games coming up we are both busy with preparing for those... as an athlete and a host.
Interesting Fact of the Day: It takes seven seconds for food to move from the mouth to the stomach!

My Life

It's been a busy couple of weeks. I've been meaning to sit down and update my blog, but something comes up that is more important and posting gets pushed to the side.

Couple of items from training lately:

Visited CF Lineage last weekend while I was in Edmonton for my athlete's Provincial Championships... "Grace" was the workout of the day. Before then, I had only ever done "Grace" once and it was pretty difficult for me. My time before was 4:06 with the majority of the jerks performed split jerk style and alot of drops from over head. That day at CF Lineage was different though... I was in the zone. Nothing could distract me and I had my mind focused on the task at hand. Typically in high rep count weighted exercises my mind wanders and I find myself focusing on my breathing and how tired I am rather than the task... not this time! Busted out a BLAZING 10 reps unbroken right out of the gate and ended up with a time of 2:04!! Very stoked about that one!!

Also did some nice grueling hill sprints yesterday. I'm not typically happy when I have to run. I usually find it boring and I don't exhurt myself as much as I should because I would rather be doing something else. But that wasn't the case yesterday. I warmed up with a 10 min trail jog out the back of our house to the steepest coulee hill I could find. Not too hard to find a steep hill in Lethbridge. The location and scenery was so beautiful that I couldn't NOT enjoy myself. 8 sets of 25 sec hill sprint followed by 3min 35sec rest. During the rest time I walked back down the hill and managed to snap some pictures on my BlackBerry to post.


So this morning we woke up to no power. Well actually, Chad came to bed late last night and said the power was out. I didn't think anything of it because I thought it would be back up and running by the morning. Not the case. ZERO power in the entire city of Lethbridge. No power since 1:00am meant the water treatment plant could not process any clean water, so we are working off of the reserves... that should only last 12 hours before the taps run dry. WOW! Never in my life did I think I would experience this kind of chaos!

But as I write this, Chad shot me a text message that we just restored power back at our house at 4:30pm! Today was pretty interesting with no power. I left at 8:00am to see if any of the grocery stores at the other end of the city had power so we had something to eat... nothing and the roads were pure madness!! I shot a text to a friend to see if they had power on the west side... power was restored at 9:15am on that side. I thought that was perfect I could head over to the ONE grocery store with power. No such luck... they had power, but none of the tills were working and it would take a while before they were up and running.

So for breakfast, I had the brilliant idea of cooking on the BBQ. Boil some water on the side burner to make two cups of the FABULOUS Starbucks Instant Coffee and scramble some eggs in our new medal handled frying pans. Probably the best tasting breakfast I have ever eaten. The eggs were amazing! Chad worked his butt off to boil that water on the side burner, because the crazy Lethbridge wind blowing at 60-75km/hour kept blowing out the flame.

We watched the first 1/2 of The Hurt Locker on my netbook before the battery died. Then decided if there was nothing else to do I better get my workout done.

A.) Overhead Squat @4211; 3-5 reps x 5; rest 4 min
115, 120, 130, 135, 140# all for 5 reps

B.) Snatch Balance; 3 reps x 5 @ 80% effort; rest 90 sec
80, 95, 105, 115, 120#

C1.) DB Back Extensions @1010; 20 unbroken x 3; rest 90 sec
10, 15, 15#

C2.) Powell Raises @3011; 6-8/arm x 3; rest 90 sec
15# for 8/8/6 reps

AMRAP Burpees in 30 sec x3; 90 sec rest
18, 15, 14

I video taped my 3 rep snatch balance with 120#, which I will upload later tonight when I get home from work.

How Much Longer Will This Continue...?

Saturday, April 10, 2010
A.) Work up to a heavy 3 rep Deadlift (NOT a 3RM) = 210# (PR)

B1.) Power Clean @ 12X1; 3-5 reps x 5; 120 sec rest
95(5), 105(5), 110(5), 120(5), 125(3)... I'm pretty sure I could get the 125# probably even the 130# had I found my chalk bucket (it's been missing since th Sectionals and I KNOW I brought it home). Power cleans, heck any Olympic lift is crazy difficult with these small hands and no chalk!
B2.) Rings Dips @ 31X1; amrap (-1) x 5; 120 sec rest
10, 10, 10, 9, 8

C.) Fit ball hamstring curls; 15 reps x 5; 90 sec rest
Subbed these for GH Raises as I have no access to the GHD quite yet

Rest 20 min

4:28 (PR)
New PR by 4 seconds... surprisingly I am not as sore as I thought I would be this morning! Huge bonus!

Two workouts today as well, but those are going to have to wait. I'm teaching at a gymnastics seminar for recreational coaches all day today. Have time for some skill practice during lunch then will kick it tonight!

Not What I was Expecting

My favorite Olympic Weightlifter, Melanie Roach... Why is she my favorite? Well she used to be a competitive gymnast before turning to the sport of Olympic Lifting. She is the first American to Clean & Jerk two times her bodyweight!!

Today's workout was exactly the reason why you can't make your game plan based on the numbers and scores other people are posting!

10 Rounds of Time:
(cannot push the weight down until one arm is complete)
Right SA DB Power Snatch 30# x1
Right SA DB OHS x1
Right SA DB Split Jerk x1
Right SA DB Thruster x1
Right SA DB Front Squat x 1
Left SA DB Power Snatch x1
Left SA DB OHS x1
Left SA DB Split Jerk x1
Left SA DB Thruster x1
Left SA DB Front Squat x1

I went in thinking that this one will obviously get harder as the rounds go by... simply not the case for me. My balance was good with the one DB overhead in the OHS and both arms were equally balanced in terms of strength. I rocked this one!! I really enjoy these weight complex type workouts (well at least when it is a weight I can manage).

Welcome Back to PR Land!

One of my idols, James FitzGerald. He has the "complete package". He has the best talent, work ethic, and mental focus I have ever seen in an athlete. People know when he walks into a room and without knowing anything about him you can tell he is a great athlete.

James "OPT" Fitzgerald from CrossFit Central on Vimeo.

Today was my first day back at training after taking a much needed week off to rest the sore quads from Sectionals. I should have been back on Saturday, but I was busy with my gymnast's competition in Edmonton (The Triple Flip Wild Rose International).

A.1) Back Squat @40X0; 2-3 reps x 6; rest 2 min
All 3 reps: 145, 150, 155, 160, 170, 175# (PR!)
A2.) Weighted Chinup @21X0; 1,1,1,1,1,1; rest 2 min
25, 35, 42.5, 47.5, 52.5, 55# (PR!)

B1.) DB Russian Step Up; 10-12/leg x 4; rest 60 sec
12 reps/leg and 20#/hand for all
B2.) Vertical Plane Chinups; 25 reps x 4; rest 60 sec
All sets unbroken

C.) GHD Situps; 2121; 25 reps x 3; rest 120 sec
No GHD at home, so I subbed three different situp styles... Swiss ball, Janda, and V-Snaps

Legs felt strong today, which was surprising actually because of the beating they took at the Sectionals and how weak my back squats were the week leading up to the Sectionals. Played with a different bar and hand position for the back squats. I need more practice with this as my shoulder flexibility is a hinderance here.

The Right Thing at the Right Time

Seek and you shall find...

My Research Project

Ever since graduating from the University of Lethbridge with a degree in Kinesiology, I've wanted to perform the following research study: The Corelation Between Limb Length and Rope Climbing Speed (with and without foot assistance).

Well.... good news!!! This week I'm going to begin my research. I have over 20 of my own gymnasts between the ages of 5 and 12 years to measure and record results. After recording my athletes, I will ask the coaches of the Norfort Gymnastics Club in Fort McMurray to assist me by providing the results of their athletes.

2010 Canada Central Sectional Wrap-Up

After arriving home late Sunday night and just being too exhausted to write anything on Monday, here I go with a wrap-up of this past weekend's CrossFit Sectionals in Edmonton, AB. There were 55 males and 43 females competing for one of the top 15 spots to qualify to the Canadian Nationals!

3 RM Overhead Squat

The warmup area wasn't what I was expecting and we were also not allowed to drop the weights up in that area. Warm up was difficult... 20 girls sharing one rack and one bar trying to warm up our squats for the first event. Warmed up 125# and then had to stop... ran out of time and we couldn't put the rack any higher either.

Went down stairs to the 1st station and had to tell our judge our first lift. Couldn't warm up any at the station and we were surprised to be using the ladies 35# bar as well. The 35# bar is significantly narrower than the regular bar. That through me off big time in terms of balancing the bar over head. I never use that bar for anything. Nailed my first attempt easily with 140#. Then bumped up my second attempt to 155#. Just couldn't find the balance in my hands and failed at the bottom of the second rep. Stayed with the 155# for the 3rd and final attempt... squated it 3 times just lost balance at the top of the 3rd rep. I was disappointed with that. Only because I did 3 reps of overhead squats on Thursday with 165#. Not my best performance, but 140# was good enough for 4th place in that event. Chad managed to squat 185# and had to run forward to save the last rep and show control before dropping it. He fought hard for it and earned 16th place on that one.

AMRAP Thrusters (95#M, 65#W) in 7 min

This was a complete mental battle. Those who could turn off their brain and ignore the immense amount of pain going on in their legs came out on top of this one. I finished with 74 reps and a 21st place in that event, while Chad earned 70 reps and 34th. As you can tell... thrusters are not our thing.

5 Rounds for Time of:
5 Power Cleans (155#M, 105#W)
10 Burpees
200m Run

Man those power cleans got heavy quickly. I did the first round unbroken and was the first female back to the bar in my heat. But the weight of that barbell forced me to break up the power cleans and do them in singles. I waited far too long inbetween reps before picking it back up and wasted valuable time. Not my best performance considering the lead I had after the first two rounds, but that is something to work on for regionals. My mental toughness. Completed WOD 3 in 11:24 and 27th place.
At the end of day 1 I was sitting in 16th place with 52 points (the lower the points the better). I needed to have a great performance in the final workout to secure a spot in the top 15.
"The Canadian Crippler"
For Time:
30 Pullups (chin break vertical plane)
15 Deadlifts (225#M, 155#W)
400m Run
30 Pushups
15 Overheads (135#M, 85#W)
30 Squats
15 Front Squats (135#M, 85#W)
400m Run
15 Deadlifts
30 Pullups
Do or die time. I had to go out hard and maintain the lead I know I could get after the first set of pullups. I did the first set of pullups completely unbroken and made my way down the stair case to get to my deadlift bar... the entire crowd was shocked. I was the first person down to the deadlifts. The heats were all ran with 6 guys and 6 girls. I beat all the guys off of the pullup bars... the only one to do so in any heat. Ya I'm proud of that moment!
I pushed my way through the deadlifts and got on with the running. Pushups were rough but I stopped just before failure each time and finished the 30 in 2s and 3s. Used the split jerk technique for all of the overheads to keep as much gas left in my legs as I could. After all the thrusters yesterday, everyone's legs were really sore! Slow through the air squats so I could attack the front squats. I picked up that 85# bar for the front squats and it felt like I was holding 170# and going for a new PR. It was insanely difficult. I yelled and screamed my way through all 15 in 2s and 3s. There was no choice for me. I HAD to yell and scream through each rep otherwise my brain would have gotten the better of me. I needed that so I thought about yelling rather than how HEAVY those squats felt.
Back on to the final two laps of running. On my 2nd lap Laura MacDonald (OPT - Big Dawg) had began her runs. Chad and Laura's husband Gord ran beside us and coached us the entire way. "Keep up to Laura, you guys are a team, do this together" Chad kept saying. That kept me find the inner drive to keep the pace high and finish off strong. Got back to the deadlifts, and with probably the worst form of the weekend I finished off those deadlifts one by one. I told myself that it didn't matter how good it looked, just grab the bar and GET IT DONE!
Staggered my way back up the stairs to finish the last set of pullups. Rocked them out and felt to the floor. I was completely exhausted. I knew I achieved something. At that point it didn't matter to me what 'place' I finished. I gave it my all in the final workout. I pushed myself to the limit. More importantly I helped to push fellow Big Dawgs; Laura and Liz to their limits as well. We did it as a TEAM this weekend. The Big Dawgs were a solid front. We cheered loudly and cared about our friend's achievements as much as we cared about our own. We took pride in each other's PRs because we all know that following and posting to OPT's Big Dawg blog pushes everyone to bigger and better things.
Chad was there for me throughout my entire final workout. He ran additional laps after his final workout to push me to a faster time. He made me grab that bar sooner than I would have in the horrible front squats and deadlifts. He was the reason I was able to push as hard as I did for that final workout. Chad helped me in more ways than I can thank to boost up to the 12th place spot and move on to the Canadian Nationals at the end of May. THANKS!

Nervous Ramblings

Today is the day. The day our Sectional WODs are announced. I'm nervous. I wasn't nervous at all until yesterday. What triggered it was seeing the British Columbia Sectional WODs... CRAZINESS! The weekend is almost here and I feel very well prepared, yet still nervous about what comes up. Everyone has their weaknesses and while I have improved drastically on mine (140# to 170# front squat, 125# to 150# power clean, 2:01 to 1:57 500m row, 190# to 210# back squat all in 2 months!), there are still somethings that would scare me if they came up.

I'm trying to be positive and go into this weekend in a totally different mindset then I did last year. I am going into this year with the goal of qualifying and getting in that top 10 at the CrossFit Games. This is an incredibly difficult task, yet I believe in myself and my capabilities. I will definately need a little luck on my side with what pops up in the workouts, but doesn't anyone? My main goal this year is to support my fellow Big Dawgs and create a larger team atmosphere. People will know the Big Dawgs are in the house!

7 days until Canada Central Sectionals!!

One week left until I will be competing for one of the top 15 spots for the Regionals.

Couple videos of recent workouts:

Power Snatch into AMRAP Overhead Squats from Katrina Burton on Vimeo.

March 20, 2010 - AMRAP 10 min from Katrina Burton on Vimeo.

Death by CTB Pullups & Burpees

OPT Big Dawg WOD for Wednesday, March 10th, 2010

Death by CTB Pullups (1 in min 1, 2 in min 2, 3 in min 3, etc)
Unbroken sets... you cannot hang on the bar or do a couple swings per pullup. Chest must touch the bar or you are done. Continuous movement.
17 rounds complete = 153
Had enough energy to keep going but a rip is starting to develop and it's better to let it heal than keep going this close to Sectionals.

2 min rest

Death by Burpees
15 rounds complete + 12 = 132

Double tomorrow. Friday off. Double Saturday and Sunday.

Thruster & Double Under WOD from Sunday

Here's the video from the 1st workout I did on Sunday.

Sunday, March 7th - Thrusters & Double Unders from Katrina Burton on Vimeo.

Double Day Weekend

Part 1:
5RM Clean & Jerk (max 3 sec reset at bottom)
95#, 115#, 125#, 130#
I called it quits after the bar slipped out of my hands as I was lowering the weight to the ground on the 5th rep of the set with 130#. Scraped up my shins pretty badly... good thing I was wearing high socks!!

Part 2:
For Time:
2000m Row
30 SDLHP (80#)
1000m Row
500m Row
Ouch! That was painful. My legs, butt and back were on fire during that one. The SDLHP were a refreshing "break" from all the rowing.

Part 1:
For Time:
50 Double unders
5 Thrusters (65#)
40 Double unders
10 Thrusters
30 Double Unders
15 Thrusters
20 Double Unders
20 Thrusters
10 Double Unders
25 Thrusters
Tried to keep it as unbroken as possible. The 15, 20, and 25 reps of thrusters were broken. Zero motivation on this one today. But I did take our rower chain oil and lubed up the bearings of my Buddy Lee skipping rope, which helped to get rid of the crazy sounds it's been making lately.

Part 2:
150 KB Swings (1.5 pood)
Just glad to be done for the day. Did this one later in the evening than I would normally train (7:45pm), but it was great. It's been nice and convenient to have that mini gym in our basement to train it. I can finish and come straight upstairs for a homemade shake or post-WOD meal.

Split Training

Yesterday we did two workouts... my arms are feeling it today.

WOD #1
AMRAP 20 min:
300m Row
Amrap (until failure) handstand pushups
Amrap ring dips
Amrap pushups
Don't remember the complete breakdown but it was 121 reps in 6 rounds plus an additional 62m of rowing.

4 hours rest

WOD #2
For Time:
30 Box Jumps (20")
10 Pullups
30 Box Jumps
20 Pullups
30 Box Jumps
30 Pullups

OPT Big Dawg Training WOD from Katrina Burton on Vimeo.

In the Land of PRs!

I got another PR today! I feel like Sidney Crosby does in the photo... I feel like I've just conquered the world! ANOTHER PR in the front squat, one of what I would have considered in my past to be my weakest lift. NOT NO MORE BABY!!!

Today's WOD:
A1.) Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1 reps; 180 sec rest
3s@ 95, 115, 125#
2s@ 130, 135, 145#
1s@ 155, 165 (PR), 170(failed but SOO CLOSE!)

A2.) Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1 reps; 180 sec rest
3s@ 55, 65, 70
2s@ 75, 80, 80
Was forced to do the 1s at 80# as well, as we have a gap in weights between 80 and 95#. Time to purchase a couple more 5# iron plates to make the progression a little bit easier.

B.) 30 sec on/30 sec off of Unanchored abmat situps with two hand straight arm touch over head
21, 22, 23, 22, 22, 22, 21, 23

What's even better is Sectionals are only 25 days away!!


I spent this past weekend up in Edmonton, AB visiting my grandfather. He was diagnosed with cancer this past summer, while the cancer hasn't grown in size since they've found it we are trying to spend as much time with him as we can.

While up there, I busted out a couple of workouts at CF Edmonton owned by Chad Williams and Auty Brooks. Great guys, great box! If you are ever in their neck of the woods their box is a must visit!

WOD on Saturday:
AMRAP 15 min:
3 OHS (105#)
10 Box Jumps
15 rounds!

Right before we got started, Chad said to me 'what do you think 20 rounds?' I sort of chuckled and thought about it... I was thinking 10 rounds would be a good score. 3-2-1 Go... I missed three squat snatch attempts forward trying to get the bar overhead. Screw it! I changed my strategy and it paid off. Cleaned the bar up and got it to my back ASAP to widen my grip and go. No point of coming back from the box jumps and staring at the bar to calm down my breathing to land the squat snatch. The quick strategy change allowed me to get off the box jumps, grab the bar and go. I nearly threw up at the end and had the worst blood throat I've ever had.

WOD on Sunday:
7 sets for load:
7 unbroken & no pauses hang squat clean
7 handstand pushups
55#, 75#, 80#, 85#, 90#, 95#, 100#
All handstand pushups were strict and unbroken

Must go up in weight each time. If you fail in the hang squat clean, rest and try again. This one was not for time, but rather practing for the HSPU and to find a max load for 7 hang squat cleans. Don't think 100# was the max load I could have handled, but it was a good progression of weight. I think I could have gotten 10-15# more and that's it.

The stars are aligning...

Friday and Saturday I spent in Medicine Hat coaching my gymnasts at a competition. They all did fabulous! There were a couple of new skills that were performed and each and every kid worked those skills like they've been doing them for years. One gymnast in particular rocked the entire meet. She is really starting to show some serious confidence out there and work the events (and crowd) to her advantage! I overheard many coaches, athletes, and spectators in awe over what this little girl could do at 10 years old. She will definately be one to watch out for (especially on the beam) in the years to come.

Because I missed the workouts yesterday due to work, I busted one out in our basement gym this morning.

For Time:
30 Wall Ball Shots (14# to 10' target)
80 Double Unders
20 Kettlebell Swings (24kg to bell pointed straight up)
30 Toes to Bar
50 Walking Lunges
50 Pullups
20 Burpees

The toes to bar and pullups were more broken then I would have liked them to be, but pleased with completing all 30 wall ball shots unbroken. These are feeling alot better for me lately... perhaps all the squatting we have been doing!! Wicked blood throat right now though!

The pictures above above are of Chad and I's mini gym in our basement. This place is magical I tell you! I've hit numerous PRs in there already and I'm going for 1RM front squat later today... we'll see what the magic brings!

inspired, 40 days, and a work in progress

This past weekend has been full of ups and downs watching the Olympics. Congrats to canada's first ever hold medalist on home turf - Alexandre Bilodeau! I knew he was going to have a solid run just looking at his face before he pushed down the hill. That's the thing about elite athletes... When they are on you can see it. They have this glow about them. I call it the winners glow. And alexandre had it last night!

Last Friday was the tragic luge accident, where a Georgian athlete died during a training run. He put everything on the line in pursuit of his dreams... That is a hero if you ask me. Our big dawg WOD on saturday was created to honor him.
3 rounds for time:
35 DB deadlifts (50#/h)
1k row
50 knees to elbows

Each time it became difficult I just told myself to press on, push through for excellence... Something that Nodar will no longer have the opportunity to do. RIP Nodar.

My rogue weights arrived this past week so I should be able to do some workouts in my home gym. My equipment down there includes: pullup bar, squat rack, 3 benches, 45# oly bar, pair of 45# bumpers, pair of 35# bumpers, pair of 25# bumpers, pair of 10# bumpers, pair of 5# iron plates, pair of 2.5# iron plates, 14# dynamyx med ball, concept 2 rower, 15# DBs, 25# DBs, 35# DBs, 16kg kettlebell, & 24kg kettlebell. Good base to train with. Its awesome in there. The only thing I am missing is a GHD which I'm searching for :)

This next weekend I will be in medicine hat for my gymnasts next invitational meet. Looking forward to it! We practiced today and my girls are looking great! I'm trying to get a workout in at the CrossFit affiliate while I am there.

40 days until central Canada qualifier!

Sore all over!

I sit on my couch unable to move. My butt and legs hurt from back squats and deadlifts, my biceps hurt from a gazillion pushups, my abs hurt from 100 GHD situps for time... you get the picture I'M FRIGGIN SORE!!

Yesterday's WOD was:
A1.) High Bar Back Squat @ 40X1; 4-6 reps x 5; rest 90 sec
A2.) L-Pullups @ 2121; amrap x 5; rest 90 sec
132#(6)/8LPU, 155#(5)/5LUP, 167#(4)/5LUP, 167#(3)/3LPU, 145#(6)/3LUP
B.) DB Split Squats @ 3131; 5-7 reps/leg x 4; rest 45 sec between legs
30#/h - 35#/h - 37.5#/h - 40#/h... 5 reps for all
C.) 100 GHD Situps for Time
Nearly 50 sec faster than the last time I did this one last week! Took more breaks throughout, but the intensity was much higher. I didn't worry as much about falling out of the crappy GHD they have at the U, as I was wearing my Oly shoes this time around and filled up more of the foot space.

Today's WOD:
4 Sets of:
A1.) 15 Touch & Go Deadlifts unbroken; rest 10 sec
A2.) 10 Kipping P-Bar Dips; rest 10 sec
A3.) 10 Chest Slap Pushups; rest 180 sec
110#/UB/4,2,2,2 = 1:52
115.3#/UB/2,2,1,1,1,2,1 = 2:02
121#/UB/4,1,2,1,1,1 = 2:09
126.5#/UB/4,2,1,1,2 = 2:00
4 sets of:
B1.) 25 unbroken Back Extensions; rest 10 sec
B2.) 25 Pushups; rest 90 sec
1:34, 1:49, 1:59, 1:53
C.) 5 min amrap Double Unders
Not pleased with this score... but I had nothing else to give. My arms were completely exhausted from the 140 pushups done earlier and the handles kept falling out of my hands.
D.) Practice Strict Handstand Pushups for 5 min
Did some negatives because I tried to push myself back up but I was just not going to move anywhere. Arms had nothing let to give.

The drive home from the gym was interesting. It was the first time I ever thought that I hope I don't have to suddenly stop or swerve out of the way of something because it was just not going to happen. Turning corners were interesting enough.

Check out the picture slide show on the left column... I've added some pictures from the CF Gymnastics cert last weekend!

another fantastic gymnastics cert

I'm typing this post as I sit at the Toronto airport at 4:30am waiting to depart for home. Just finished another fantastic gymnastics cert out East. The weekend was full of great laughs as always... But also a lot of hard work.

Oh the adventures we had... Checked into the Casa Mendosa Friday afternoon once we arrived. As Tucker put it on our way to the airport this morning, closer is not always better. This place was "interesting". Old man Mike at the front desk at check in was alittle funny telling us to plug in this switch and that switch before turning on this light or the heater. Too confusing!! Heard crazy noises one night and couldn't figure out where they were coming from... Open the curtains and two raccoons where yelling at each other and fighting outside my window!!! Those guys were HUGE! Same size as a mid size dog and evil looking!

CrossFit colosseum... HUGE gym! 11,000 square feet of open space. 200m indoor running loop, high ceilings, and just lots of usable space to move around. The owner of CF colosseum, Paul, is an amazingly giving man who is a wonderful host. I'm very thankful for everything he did for Tucker and I all weekend... Picking us up from the airport, driving us to and from the cert each day, taking us out for dinner, and getting up at 4am to take us to the airport. Not to mention taking us to the Canadian Armoury where he works and showing us the history around there. WOW cool stuff!

The people at the cert were great too! Very impressed with the type of people that go through these things. One person in particular stood out for me. Her attitude towards training, improving, and taking in new information was incredible. Her ability to pick up the concepts and run with them was inspiring to me. Joanne from CrossFit Kitchener is a very inspiring female crossfitter. Girl, if you are reading, thanks for attending that cert! You may not realize it but you touched my heart and have made an impact on me and my mental approach to my own crossfitting. Good luck at your sectionals and I hope we can meet up again at the regionals! In the meantime... Send me that picture of us!

OPT Series #3

Home from the OPT Series #3 that I competed in on Sunday at OPT. Mentally challenging workouts!!

WOD #1 = 15 reps of Overhead Squats for max Load; 3 attempts
Best Score = 104#


WOD #2 = In 10 min, complete 2k Row and AMRAP double unders in remaining time
Score = 9:06.9 (row), 66 double unders

WOD #3 = For Time: 50 C2B Pullups & 50 Burpees
Score = 4:56

Hung out with Chad, James (OPT), and Lauren Pryor after my last WOD. Great laughs and like always interesting conversation. James let us try his new Peak Bio Organic Food Bars. They are simply amazing! You can taste the freshness compared to all the other crap bars in the stores that state they are all natural all organic. James' products are the best out there and are definately worth the price!!!

Next up for me... I'm leaving this Friday for Toronto!! Assisting Tucker with another Canadian CF Gymnastics Cert. Haven't been to Toronto for over 10 years! It will be great to have some fun out there and see my good friend Tucker. Always good to catch up with him as I haven't seen him since we were out swinging on the bars in Vancouver in October 09. PUMPED! Will try to fit my OPT programming before the days start or during lunch. Goals baby goals... I will be ready and on fire come SECTIONALS in March!