Kat's Training Diary

NEW WEBSITE

2010-10-11T18:39:00.001-07:00

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 http://canadiankatweightlifting.blogspot.com/

It's Been a While

2010-09-24T11:00:00.000-07:00

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

2010-08-21T20:22:00.000-07:00

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

2010-08-19T20:47:00.000-07:00

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.

http://www.youtube.com/watch?v=avzJm2juOTQ

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...

2010-08-13T19:53:00.000-07:00

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

Snatch
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!

2010-08-11T18:36:00.000-07:00

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!

2010-08-07T15:27:00.000-07:00

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!!

2010-08-05T19:41:00.000-07:00

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!

2010-08-04T20:09:00.000-07:00

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!!

2010-08-03T20:08:00.000-07:00

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!!

2010-08-02T17:20:00.000-07:00

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

2010-07-31T10:46:00.000-07:00

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

2010-07-23T13:49:00.000-07:00

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

2010-07-14T19:31:00.000-07:00

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#

http://vimeo.com/13317792 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

2010-07-12T19:20:00.000-07:00

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#

http://vimeo.com/13285885 from Katrina Burton on Vimeo.

C.) Back Squat 80% x 3 x 5; Rest 2-3 min = 145#

http://vimeo.com/13286141 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

2010-07-10T17:54:00.000-07:00

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:

http://vimeo.com/13232607 from Katrina Burton on Vimeo.

http://vimeo.com/13232710 from Katrina Burton on Vimeo.

Training

2010-06-16T08:36:00.000-07:00

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; 2.2.2.2.2 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

2010-06-07T13:25:00.000-07:00

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

2010-05-31T13:47:00.000-07:00

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

2010-05-27T17:54:00.000-07:00

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

2010-04-29T10:39:00.000-07:00

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 CrossFit.com. 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

2010-04-23T16:52:00.000-07:00

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.

STATE OF EMERGENCY

2010-04-14T15:37:00.000-07:00

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...?

2010-04-11T06:24:00.000-07:00

Saturday, April 10, 2010
PART 1
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

PART 2
"Annie"
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

2010-04-08T18:17:00.000-07:00

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
3:44

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!

2010-04-07T10:54:00.000-07:00

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

2010-04-05T19:36:00.001-07:00

Seek and you shall find...

My Research Project

2010-04-05T11:44:00.001-07:00

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

2010-03-30T12:59:00.000-07:00

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!

WOD 1

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.

WOD 2

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.

WOD 3

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.

WOD 4

"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

2010-03-23T07:59:00.000-07:00

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!!

2010-03-20T20:08:00.000-07:00

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

2010-03-10T11:58:00.000-08:00

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

2010-03-10T10:01:00.000-08:00

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

2010-03-07T19:22:00.000-08:00

SATURDAY WODs
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
20 SDLHP
500m Row
10 SDLHP
22:23
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.

SUNDAY WODs
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
7:50
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)
8:53
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

2010-03-04T15:26:00.001-08:00

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
3:37

OPT Big Dawg Training WOD from Katrina Burton on Vimeo.

In the Land of PRs!

2010-03-02T10:22:00.000-08:00

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!!

Travelling

2010-03-01T13:16:00.000-08:00

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...

2010-02-21T10:46:00.001-08:00

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

11:13

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

2010-02-15T17:21:00.000-08:00

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.
"Nodar"
3 rounds for time:
35 DB deadlifts (50#/h)
1k row
50 knees to elbows
33:50

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!

2010-02-07T11:18:00.001-08:00

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
4:08
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
275
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

2010-02-01T02:15:00.000-08:00

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

2010-01-25T12:06:00.000-08:00

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!

Updates...

2010-01-20T11:34:00.000-08:00

I apologize for not updating my blog for a while. I've been busy... coaching full time at West Wind Gymnastics, admin work to keep my Chad organized, plus trying to fit in my workouts.

Training has been going great. I'm loving training as a Big Dawg again. I feel significantly stronger and ready each day. One thing I've really noticed in the strength in my legs. Being an ex-gymnast all my strengths in CrossFit have been upper body related. They still are, but I am feeling like my legs are catching up.

I confidently back squated 192.5# yesterday for 1 easy rep (only 2.5# shy of what was a ridiculously difficult 1RM a couple months ago). I feel 200# + is quickly on it's way.

I attacked "Isabel" as a second workout last weekend (the first WOD was AMRAP 10 min of 30 unbroken wall ball shots and 30 unbroken double unders). I full snatched each and every rep and had to lower the weight each time... "no dropping please" for a score of 7:14. I know I could be at least 2 minutes faster had I been allowed to drop the weight and really go for it. Loved that workout! The weight felt so light... which means I can't wait until the next opportunity to attempt a 1RM snatch.

I leave tomorrow for my gymnasts' first competition of the season, the Gym Power Invitational in Edmonton, AB. I have athletes competing Thursday evening, all day Friday, and Saturday morning. Best of luck to them all, there are a bunch where this will be there first ever competition!

Post competition, I will be driving the 5 hours home... picking up some newly purchased equipment (2 olympic bars, 1-24kg kettlebell, 1-16kg kettlebell, and some spring collars) in Calgary for the workout room I'm building in the basement and sleeping in my own bed. Bright and early Sunday morning I will be heading back up to Calgary to OPT to compete in the 3rd OPT Champions Series. Hoping to stay well rested and energized the entire weekend so I can perform my best and dare I say it... take home a third title.

I always shoot high and have big goals for myself. I plan to lay it all out on the line and give each and every workout everything I have. As James FitzGerald put it in the movie Every Second Counts: "I will die on this mat if I have to". That is exactly what I plan on doing this weekend, as a good test leading up to the 2010 CrossFit Games Sectional Qualifiers.

"Let me know if you need a spot"

2010-01-12T07:00:00.001-08:00

Today's WOD:

A1.) Front Squat @ 20X1; 2 reps x 5 sets; 180 sec rest
132#, 137.5#(1), 132#, 137.5#, 137.5#

A2.) 3 strict chinups/6 kipping chinups/9 chest to bar chinups
unbroken

B.) Deadlift @ 12X1 - 60% 1RM; 8 sets of 2 reps; 45 sec rest
142#

C1.) 15 Toes to Bar
unbroken

C2.) 15 GHD Raises
unbroken

Was asked if I needed a spot on my front squats today. That was an interesting question to me. No thanks, I'll just drop the rubber weights like they are meant to be. :)

I'm watching the documentary FOOD INC. right now... I am really disjusted with what I am seeing in the video. This movie alone has made me switch to eating completely free range organic meat. WOW. If you haven't seen this film yet, it is a must for EVERYONE!!

Clean Grip - Snatch Grip

2010-01-10T17:45:00.000-08:00

Today's Workout (Sunday, January 10th)

A.) Clean Grip Power Snatch @ 12X1; 2-3 reps x 3 sets; 180 sec rest
66#x3, 77#x2, 82.5#x2
This one felt odd. Never done clean grip snatches before. I pressed these babies out.

B1.) Snatch Grip Deadlift @ 30X0; 4-6 reps x 3 sets; 10 sec rest
110#x6, 131#x4, 142#x4
Thumbs always slip out of the hook grip on this one.
B2.) KBS @ 1010; 10-15 reps x 3 sets; 10 sec rest
35#DBx12, 40#DBx12, 42.5#DBx12
Weight was light, but it was tough holding on to the DB trying not to let it slip out of my hands.
B3.) GHD Back Extensions @ 2010; 12-20 reps x 3 sets; 180sec rest
All sets at 20 reps

C.) Tabata Pushups
22, 15, 10, 10, 9, 8, 8, 8
Low = 8
Total = 90

Doubles with No Rest

2010-01-10T08:24:00.000-08:00

Workout from Saturday, January 10th:
Part 1:
A.) As many 1-5 ladders in 10 min of 155# back squat
I did the first ladder complete with 155#, had to bail out of the 1st rep on the next ladder. Legs were shaking like crazy. Lowered the weight to 132# and completed 1 ladder + 12 reps.

Rest 5 min

B.) BB jump squats with 30% of 1R back squat; 6 sets of 6 reps with 60 sec rest between sets
This one felt easy after the heavy backsquats before. I used 57# here.

C.) GHD Situps - 5 sets of 20 reps; 45 sec rest between sets
All unbroken. Managed to complete each 20 in 35 sec or less.

Then I was supposed to rest 8+ hours before moving onto the rest of the work out. I didn't have that choice as I had to work in the AM and the UofL gym doesn't open early on weekends. Rested about 20 minutes before I hit up this next part.

Part 2:
AMRAP double unders in 45 seconds
15 sec rest
AMRAP chin ups
2 min rest
5 sets for total points

78+22, 73+15, 88+12, 78+20, 89+22

Pullups were difficult today without chalk and the angled bars typical globo gyms have. One hold was too narrow, another hold was too wide and the grip just doesn't feel right on an angle. No excuses though... it will make me stronger!

Change of Scenary

2010-01-07T14:33:00.000-08:00

Workout at the University of Lethbridge
10 hours of sleep
Pre-Day Body Weight = 107.8 lbs

A1. HSPU @ 2010 - amrap (-1) x 3 sets; rest 60 sec = 15, 11, 7
A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec = 70kg, 72.5kg, 72.5kg
B1. Push Ups on Circular Dumbells @ 2010 - amrap (-1) x 3 sets; rest 45 sec = 12, 10, 7
B2. KBS with dumbells - 15 unbroken x 3; rest 45 sec = 37.5lbs, 50lbs, 50lbs
C1. Dips @ 2010 - amrap (-1) x 3 sets; rest 30 sec = 12, 9, 11
C2. GHD Raises @ 2010; 15 x 3; rest 30 sec = unbroken

It was nice to train with Deirdre at the UofL today. It was a completely different environment than I'm used to. Had quite a few stares while we were doing KB swings with dumbells and grunting through the GHD raises.

Arms are feeling it now!

2010-01-06T06:59:00.000-08:00

Wednesday, January 6th
Daily Log
8 hours of sleep... woke up at 5:15am
Body Weight Pre-Day = 107.6 lbs
No pre-WOD meal... Started warmup at 5:40am

A.) 7 sets of:
1 strict pullup
2 L-pullups
3 butterfly pullups
4 break vertical plane pullups
5 C2B pullups
All sets unbroken. 1-2 min rest inbetween.

B.) AMSAP (as many seconds as possible) L-Sit (feet at hip height, legs straight) 3 sets; 60 sec rest between sets
21+30+31 = 102 seconds

C.) 30 seconds fast double unders; 30 sec rest x 10
Breaks are in brackets:
55, 54, 46(1), 48(1), 51, 41(3), 45(2), 42(2), 48(1), 48(1) = 478

Arms and lats are exhausted from all the pullup work. Did this one at the gymnastics club with the music blasting. Time to get used to the new surroundings and feel of the different equipment. The pullup bar has some bounce to it that I don't like too much, so that will be the biggest adjustment.

Looking into purchasing an oly bar, bumper weights and a rower in the near future. If anyone has contacts or suggestions to save some money let me know!

OUCH!

2010-01-05T05:01:00.000-08:00

Tuesday January 5th
Daily Log
5.5 hours of sleep... Woke up at 4:35am
Body weight Pre-Day = 107.6 lbs
No pre-WOD meal... Started warm up at 4:50am

A.) Work up to a heavy (but not 1RM) hang squat clean in no more than 7 min = 130#
2 minutes rest
B.) 10-1 Hang Squat Clean ladder 95# unbroken = 4:27, only could manage a 6-1 ladder. I need some major work on front squats to achieve that 10 rep unbroken. A little bit disappointed here, but it is what it is. One of my major goals this year is to improve on my front squat and csquat clean ability.
5 minutes rest
C.) 3 sets of 30 GHD situps = all unbroken. Started feeling it around the 20 reps. For some reason GHD situps always give me a smashing headache!

Post-WOD meal @ 6:00am = Shake containing 1 scoop of Greens First (1g pro, 6g carb, 2g fat), 1 scoop of High Alpha Whey Protein (26g pro, 3g carb, 2g fat), 2/3 cup blueberries (11g carb), 1 cup water
PRO = 27g, CARB = 20g, FAT = 4g

Meal @ 7:30am = 1 egg, 2 cups of leafy greens, 1 cup mixed chopped peppers, 3 tbsp olive oil

Lunch @ 11:00am = 1 Spolumbo's Tomato Basil Chicken Sausage, 1.5 cups pineapple and honeydew, 2 spoonfuls of almond butter

Office Work 11:30am-1:30pm

Snack @ 1:30pm = 1 Cashew Larabar

Dinner @ 4:00pm = Steak, Apple, 2 spoonfuls of almond butter

Coaching 4:20-7:40pm

Snack @ 8:00pm = Steak, 2 cups mixed greens, olive oil and balsamic vinegar

CF Visit

2009-12-30T12:52:00.000-08:00

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.

100 days until SECTIONALS!

2009-12-20T08:11:00.000-08:00

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.

105 Days until SECTIONALS!

2009-12-15T08:36:00.000-08:00

WOD from Friday, December 11, 2009
"Jeremy"
21-15-9
Overhead Squats
Burpees
4:30

Then on Sunday, we (as in our 6am crew) challenged the 6pm crew from a couple weeks back, to a 1RM Overhead Squat Lift off. Best overall average took hoe bragging rights and our lift-o-rama weight lifting belt.

I PRed by another 5# for a final lift of 175#. I tried 180# twice and I maintained my abs of steel but just couldn't get up out of the bottom of the squat. I must have stayed down there for a good 30 seconds trying and trying and trying to stand up with it but it was a no go.

The other team won by the way by a 3# average :(

Something I am really finding odd though are the differences in my weighted squats.

1RM Back Squat - 190#
1RM Overhead Squat - 175#
1RM Front Squat - 150#

How and why is it that I can overhead squat significantly more than I can front squat, and why is it that I can nearly OHS the same weight as I can back squat? If anyone has any suggestions please let me know, it's just bloody frustrating that I could potentially snatch more than I can clean & jerk.

No workouts for me for the next couple of days. Today I woke up feeling like crap. When I say crap though it's probably not that bad compared to other people, but I'm a wuss and rarely get sick so it's a big deal to me. A migrane and a sore throat. Not cool. Hoping I will be good by Friday because I've been looking forward to testing my 500m sprint row again.

109 Days Until Central Canada Sectionals!

2009-12-10T08:57:00.000-08:00

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

112 Days Until SECTIONALS!

2009-12-07T09:38:00.000-08:00

"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.

113 Days Until SECTIONALS!

2009-12-05T21:53:00.000-08:00

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.

114 Days Until SECTIONALS!

2009-12-04T07:00:00.001-08:00

I'll keep it short and sweet...

1-1-1-1-1
Overhead squat

125-135-155-165-170#

F&^$ YAH!!

115 Days Until SECTIONALS!

2009-12-03T11:48:00.000-08:00

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!

117 Days Until SECTIONALS!

2009-12-01T07:00:00.000-08:00

"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.

118 Days Until SECTIONALS!

2009-11-30T08:27:00.000-08:00

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, 8, & 9

2009-11-27T06:28:00.000-08:00

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?

day 6

2009-11-24T10:13:00.000-08:00

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

2009-11-22T12:57:00.000-08:00

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

day 4

2009-11-21T14:50:00.000-08:00

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

day 3

2009-11-20T09:45:00.000-08:00

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

2009-11-19T06:51:00.000-08:00

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

2009-11-18T11:37:00.000-08:00

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#

OPT Champions Series #2

2009-11-15T11:04:00.000-08:00

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.

WOD 1

For Power Output:

800m Row

Score = Ave Watts / BW

164 / 109

1.5

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.

WOD 2
7 sets with 60#:

Power Snatch x 1

Snatch Balance x 1

OHS x 1

Hang Squat Snatch x 1

1:47

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.

WOD 3

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!!!

WOD 4

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

16:21

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.

Doozer

2009-11-04T07:40:00.000-08:00

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.

Life...

2009-11-03T07:34:00.000-08:00

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

BUSY

2009-10-28T09:07:00.000-07:00

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.

CF Gymnastics Cert in Vancouver - DAY ONE

2009-10-26T13:50:00.000-07:00

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.

100 Posts

2009-10-19T12:42:00.001-07:00

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.

BLOOD THROAT, HEAVY WEIGHTS & BIG BRUISES

2009-10-07T07:07:00.000-07:00

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?

Catch up

2009-10-05T08:18:00.000-07:00

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.

BACK ON THE PAIN TRAIN

2009-09-30T07:41:00.001-07:00

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.

WORKING THROUGH THE PAIN

2009-09-22T11:16:00.000-07:00

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!!

DON'T STOP

2009-09-21T06:32:00.000-07:00

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.

DEADLIFT

2009-09-20T17:26:00.000-07:00

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...

"GRACE"

2009-09-17T06:40:00.000-07:00

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.

"CINDY"

2009-09-16T08:30:00.000-07:00

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.

Hitting It Hard

2009-09-14T09:28:00.000-07:00

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

ANGIE

2009-09-01T09:33:00.000-07:00

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).

GOING BACK HOME!!

2009-08-28T13:45:00.000-07:00

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.

Now That's What I was Waiting for!!

2009-08-18T13:54:00.000-07:00

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!!

New Found Motivation

2009-08-15T14:38:00.001-07:00

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.

Thoughts...

2009-08-11T12:02:00.000-07:00

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...

"Katrina"

2009-08-06T14:19:00.000-07:00

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.

Wiped!

2009-08-01T15:51:00.000-07:00

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!!!

CF Gymnastics Cert

2009-07-27T20:45:00.000-07:00

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

First big news... CF Lethbridge is opening a new location. It's 5000 sq feet of gym space!! 10 Oly Platforms, tons of pullup space, sweet wall ball targets similar to those at CrossFit Calgary, social area, etc. This place is huge!! So I've been busy in my spare time over there helping get it ready to move in for August 4th.

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.

Post to comments if you want to get the CF Gymnastics Cert at your gym and I'll make it happen!

Training Log: Week Ending July 18th

2009-07-18T08:07:00.000-07:00

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!

Training Log + Games

2009-07-11T07:48:00.000-07:00

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!

RECOVERED... ALMOST!

2009-07-06T10:24:00.000-07:00

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!

ACTION CHALLENGE RESULTS!

2009-06-30T13:05:00.001-07:00

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.

Prep Week

2009-06-20T11:26:00.000-07:00

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

UPDATES

2009-06-19T12:54:00.000-07:00

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.

Challenge Week

2009-06-15T13:21:00.000-07:00

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

REST DAY DISCUSSION

2009-06-10T13:49:00.000-07:00

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)

FRIED SHOULDERS

2009-06-09T13:40:00.001-07:00

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.

GETTING HEAVY

2009-06-08T13:33:00.000-07:00

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.

AMRAP Push Press

2009-06-05T09:16:00.000-07:00

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.