Monday, December 29, 2008

Back in Town Workout

Monday December 29th
Run 4 miles
3 rounds of
10 situps
10 pushups (knees)
10 Snatches R/L

5 rounds of 3 pull ups
Last 2 rounds were kipping.

Saturday, December 27, 2008

Vacation Workouts

Run 20 minutes
Walk 45 minutes
3 sets of
10 pushups (knees)
10 Situps

Friday December 26th
Road Ride 60 miles

Thursday December 25th

Wednesday December 24th
Road Ride - 45 miles

Tuesday Dec. 23rd
Off - Walked all over Callaway Gardens

Monday Dec. 22nd
Road Ride - 30 miles

Sunday Dec. 21st
Walk 3 miles (AM)
Road Ride 35 miles (PM)

Saturday Dec. 20th
Off - Travel Day

Friday Dec. 19th
Mt. Bike on Rail Road Trail to Lake Whatcom and back to the house. Killer ride in the snow. :)

Friday, December 19, 2008

Run 25 minutes in the snow then
10 strict pull ups then...
5 rounds of 
10 snatches
5 pushups (on toes)
10 situps

Row 5K
on the last 3K I rowed the first 250M of each K hard and recovered for 750M

Wednesday, December 17, 2008

Trainer ride.
10 minutes warmup
5 rounds of:
3 minutes tempo
2 minutes recovery which included 10 pushups (modified) and 10 situps 

5 minute cool down

Monday - Off


Warm up on the rower.

AMRAP in 20 minutes
10 Snatches - right arm
10 Snatches - left arm
12 Burpees

Score - 7 rounds + 9 Burpees

Saturday, December 13, 2008


Saturday 12/13 - Run 4 miles - 30:30

Friday - off

Thursday - Trainer Ride 45 minutes - tempo during show rest during commercials

Wednesday - off

Tuesday - Row 45 minutes

Monday - Trainer Warmup, 10 30 seconds on 30 seconds off, 10 minute cool down
65 lb thruster
65 lb SDHP

Sunday - I think I went to run the Harbor Run - 5 miles

Saturday - Off, Slept all day.

Friday, December 5, 2008


It's how my neck up feels that's ticking me off. At least I don't have fever. So, workouts this week have been ummm okay.


Warm up
3 rounds of:
3 Strict Pullups
5 8kg KB presses
5 Pushups (on toes)

Cyclops Trainer
2 Rock Songs on the Radio
3 sets of
5 minutes Tempo
2 minutes Easy
3 sets of
20 pedal strokes (R leg only)
20 Strokes Both legs
20 pedal strokes (L leg only)

Cool Down
3 sets of:
1 minute of Sit ups
1 minute Rest

30 - 40 minute run to the bay. I did not wear a watch and cut short my 40 - 50 minute loop because I was wickedly sore and drained.

Wednesday, December 3, 2008

1/2 Marthon: Been there done that.

Tuesday - Dec.2

Warm up:
10 sit ups
10 pushups
5 pull ups

5 rounds of
Run 400
15 Overhead Squats (45lb bar)

Time: 16:30 if I remember correctly.

Off - recovering from Sunday

Seattle Half Marathon with 8,000 other people.
Time: 2 hours and 3 minutes (Chip time)
If I had not of freaked out when I lost my friend at mile 4 I think I would have broke 2 hours easily. Felt good to the end. At the next 1/2 I do there will be all business and I will try for 1 hour and 45 minutes. I know I can run that pace for 10K so I should be able to do it for twice the distance with some tempo and interval training. :)

Off - Started to get a cold


Rode bike for 1 hour and 45 minutes on the road. Great ride with the Mount Baker Cycling Club.

Wednesday, November 26, 2008

It feels like Friday

Rode bike for 2 hours.

Run for 35 minutes


Saturday, November 22, 2008

Catch Up....I am lagging behind

5K - Turkey Trot (22:49?? I think)


5 rounds of
Row 500
20 Snatches
20 Swings

Run 800
50 pushups (modified)
Run 600
40 Swings
Run 400
30 Thrusters
Run 200
20 Pull Ups
Run 100
10 Burpees

Time 20:?? I forgot.

Row 4ooo meters
5 rounds of
10 swings
10 bottoms up clean
10 snatches

(To be honest I am not for sure if I did this or not. I can't remember.)

OFF Legs were sore

Run 1.75 hours.

Saturday, November 15, 2008

Taylor Dock Hill and More

3 sets of
10 situps
10 pushups Modified
10 Air Squats

3 Sets of
5 kipping pullups
5 8kg kb press R/L
5 Biggest KB we got Dead lifts

Run 40 minutes

Off - Drank way too many (3) Chocolate Martini's and it messed up my sleep. Need to lay off the alcohol.

Taylor Dock Hill Climb
Warmed up on Boardwalk
5 hill intervals
Ran back down the hill and to the car.
Killer Hills

Wednesday, November 12, 2008

Early Morning KB

Warm up was 5 rounds of:
10 Situps
10 pushups
5 OHS with 45lb bar
5 Pullups (with purple band assistance)

RoCannon Continuous KB

Work Set with 12kg
AMRAP in 15 minutes of
10 2 handed swing
10 Bottoms Up Clean (5R/5L)
10 Snatches (5R/5L)

Being a little lazy I did 10 sets with 30 seconds left over.

Row 5 minutes.

Done. Time to get ready for work.

Tuesday, November 11, 2008

1/2 Marathon Training

4 x 6 min tempo/3 min rest

10 sets of 10 situps/10 modified pushups
5 sets of 5 Thrusters (45lbs) / 5 Kipping Pullups
Run 20 minutes

Off - Ended up only going for a walk

Run 1.5 hours. I made it all the way to the Alaska Ferry Terminal and back to the house.


Thursday, November 6, 2008

Row, Row, Row Your Boat

It is pouring outside so today it looks like I will row instead of run.

Warm up on the rower 2k
8 sets of 30 seconds hard/ 30 seconds easy
Cool Down 1k

Wednesday, November 5, 2008

Kettlebell Ladders

Warm up:
2000 m Row
3 Rounds of:
10 v-ups
10 pushups
10 8kg Goblet Squats

1-2-3-4-5 Ladder (Non stop)
Swing R
Bottoms Up Clean R
Snatch R
Repeat with L

Set 1 - 8kg
Set 2 - 12kg
Set 3 - 16kg
Rest Between sets and as needed with 16kg.

Tuesday, November 4, 2008


10 minute warm up
6 minutes tempo
3 minutes recovery jog
x 3

In the darkness of the Pacific Northwest. I need a head light and tail light to run with.



Sunday, November 2, 2008


Warm up
1000m row
RoCannon warm up with 12 kg
5 Turkish Get Ups to Windmills R/L

20 seconds on/ 10 seconds off
Swing R
Swing L
Bottoms Up Clean R
Bottoms Up Clean L
Snatch R
Snatch L
X 5

Run 80 minutes

Off :)

Thursday, October 30, 2008

Warm up from rocannon
3 rounds of:
10 v ups
10 knee pushups
10 lunges (5 r/l)

1 min on / 30 sec off
2 rounds:
2 handed swing 16kg
Clean and Press Right 12kg
Clean and Press Left 12kg
2 handed swing 16kg
Snatch Right 12kg
Snatch Left 12kg

1 minute was way too long on the one sided stuff. I ended up having to push press the presses. after about 30 sec. 1 minute swing was good but the other would have been better for 30 sec.

Ran over to Cornwall and did 5 hill repeats and picked it up about 2 blocks from the house. Then:
3 rounds of:
10 v ups
10 pushups

Tuesday, October 28, 2008

Food for Thought

How come we enjoy the results of eating the right portions and healthy foods but we still choose to over eat and eat crap for food?

Run 5 min warm up
4 mins tempo with 2 minutes active recovery
x 4
Walk home from where it all ended.

Monday, October 27, 2008

More Running

Active Recovery
Walked the dog
Rocannon Warm Up
Deadlift 5 reps of 24kg, 32kg, double 24kg
Press 5 reps of 12kg
Floor Press 5 reps each side 12kg
3 Pistols per leg

Run 70 minutes

2 Rounds of 30 work/30 rest
16kg Swing
8kg Clean and Press
12kg Snatch
3 Rounds of 40 work/20 rest
16kg Swing
8kg Clean and Press
12kg Snatch

Run 25 minutes

Walk 1 hour to get a cup of coffee.

Friday, October 24, 2008

Week of Workouts

Friday - Off

Thursday - Rocannon warm ups and Hill repeats in Cornwall park. (x4)

Wednesday -

2 sets of Rocannon Countinuously moving warm up.
On second set just went to the swinging.

5 rounds of
15 2handed swings
15 Sumo Deadlift HighPulls
15 DB push presses
15 Bent over rows each arm
15 pushups
15 lunges each leg

This took way too much time than I want it to. Oh well. It is over now.

Wednesday, October 22, 2008

Tuesday, October 21, 2008

1/2 Marathon Training

Run 40 minutes with 4 long tempo intervals.

Active Recovery - 10 of every possible KB exercise at light weight

Run 1 hour

Saturday, October 18, 2008

A Week of Workouts

Warm up with running
5 16 kg Turkish Get ups each arm
4rounds of:
Run 400
50 Air Squats
(My air squats are soooooo slow compared to what they use to be.)
3/2/1 Pullups/Chinups

Day off

Warm up running
Tabata Kettlebell stuff:
1 handed swing
Push Press
Goblet squats
20 seconds on 10 seconds off.
Cool down with Running

All over the board. Ran one lap around the block after each exercise and did 5 pull ups.
40 snatches
40 2 handed swings
1 to 5 clean and press ladder
15 Thursters with KBs
150 Swings

Ran - 3 long intervals
Total Time: 30 minutes

Monday, October 13, 2008

No More Rowing

Rowing challenge. I am done.

I finished the 100km today. Yahoo.

Now it is time to focus on running.

Sunday, October 12, 2008 duathlon

Run 2.6 miles - 20:20
Rest for 30 minutes or so... while Tanya road her Mt. Bike
Run 2.6 miles - 22:00

Second run was much harder because there was no one around me to push me harder.

Saturday, October 11, 2008


Rowed 1 hour

I made it 11,643 km if I remember correctly.

Friday, October 10, 2008

Thursday, October 9, 2008

Row and Run

Rowed 3.5 km
Ran 15 minutes

Wednesday, October 8, 2008

Row and KB circuit

5 rounds of

40 12 kg snatches
Row 500
40 2 handed swings
Run Around the Block

Monday, October 6, 2008

Run 27 minutes

10 minutes to complete:
100 snatches (1 each side with a swing between)
100 2 handed swings
Finished with 45 seconds to spare.


Ran 20 minutes and rowed 7km.

Sunday, October 5, 2008

70km down and 30km to go

Row 8K

Row 500m between each of the following:
5x5 Bulldog KB deadlift
Press 3 sets of 5 - 45/65/65
Back Squat 5 reps 45/65/85
Pushups 5/10/5/5/5
Pullups - Green Band on Knee 5/5/ Unassisted 2/2/1

Breakfast at Skylark's - Yummy Banana Nut Bread French Toast!!!!

Saturday, October 4, 2008

More FRC and Kettlebells

Row 7k
5 sets of 10 - 12kg swings
1-5 ladder of clean and press
Snatch practice

Friday, October 3, 2008

Make up or Rest Day

Either I need to row 7 km or I may take a rest day. Have not decided yet.

Thursday, October 2, 2008

Long Run and Kettlebells

5 mile run

5 turkish get ups each arm 2 with 12kg and 3 with 16 kg

Tabata Snatch 8 rounds each side. Ended up getting 10 each round.

Wednesday, October 1, 2008

Tuesday, September 30, 2008

Run and Row

Run 20 minutes hard

Row 17 minutes easy

Monday, September 29, 2008

Kettlebell Fun and Rowing

Turkish Get Up (R/L) 5 sets of 1

On the top of every minute for 5 rounds.
20 16 kg 2 handed swings
4 12 kg clean and jerk R/L
8 12 kg snatch R/L

For the last round I did as many in the minute as I could. I ended up with:
40 swings
6 clean and jerks R/L
12 snatches R/L

Row 3.5km - 14:58

Sunday, September 28, 2008

Row Make Up Day

10,500 m
50 minutes of rowing.

I had a lot of catch up to do.

Saturday, September 27, 2008

Bellingham Traverse

3 mile trail run - 26:00

Good fun. See Moxie's Diner for more details.

Friday, September 26, 2008

Thursday, September 25, 2008


Run 30 minutes

1 minute Snatch Right Arm
1 minute Snatch Left Arm

Wednesday, September 24, 2008

Am I there yet?

7K Row

Only 2.5 more weeks

Tuesday, September 23, 2008

Sprint Helen

Warmup with 5 Turkish Get Ups per side 12,12,16,16,16

3 sets of 10 pushups

Run 200m
10 16kg KB Swings
6 Pullups (as strict as possible)

6 Rounds

Finish with 15 12kg Snatches, half way there for the snatch test.

Monday, September 22, 2008

Fall Row Challenge Continued

One week down and three to go. Am I going to make it????

Today I rowed 7k to make up for yesterday.

Also, I walked the dog and stopped by the store to get Advil. My legs from Saturday are still killing me. :(

Hopefully tomorrow I will feel better.

Sunday, September 21, 2008

Rest Day

Holly heck. The work out from yesterday kicked my butt. I had to take the day off. I am soooooo sore!

Saturday, September 20, 2008

A Hell of a Kettlebell Workout

Warm up with 2 Windmills per side for 5 sets

5 front squats with Double 8kg, 12kg, 16kg

1 minute work/1minute rest of around the world swings
5 sets

Alternate with a partner for:
20 16kg 2 handed swings
8 12 kg double clean and jerks
10 8kg double snatches
5 rounds


Thursday, September 18, 2008


6.5 K Row

Oh my. I am sore from yesterday.

Wednesday, September 17, 2008

Strength and KB fun

Row 500 m. (I will make up the 3000m tomorrow.)

Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.

KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)

KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.

Whole workout took about 40 minutes.

Tuesday, September 16, 2008

Row Challenge

3.5 km Row

5 rounds of

5 KB snatches R/L
10 Pushups
5 strict pull ups

I picked a pace with short little breaks as needed. No time, but towards the end I pushed it because I was ready to be done. Felt good at the end.

Monday, September 15, 2008

Rest Day

Rest Day

Walked dog.

Oh yeah, started Fall Row Challenge today. So, I did row 3.5 km. This should be interesting.

Sunday, September 14, 2008

Bike Ride

20 mile bike ride

Calf sore today. Especially after the bike ride. I think it was from double unders.

Saturday, September 13, 2008

Strength and Intensity

Warm up was row 2km

Back squat: 45/5, 65/5, 75/5, 115/5, 115/5, 115/5
Pull Up: 2,3,4,5 Dead Hangs

6 rounds
20 Double Unders
20 2 handed kb swings (16kg)

Time: I don't know and I don't care. I finished it with minimal rest and got the hit I was looking for.

Friday, September 12, 2008

Rest Day

Fridays are now a day of rest. I have gone back to my old running schedule for training. A long time ago I use to not run on Monday and Friday of each week.

Thursday, September 11, 2008

Thursday Thunder

20 minute run

3 rounds at an easy pace

10 pushups
10 Turkish Get Up Sit Up (5 R/L)

Wednesday, September 10, 2008

Run and Lift

Run 20 minutes - Cornwall Loop to Girard and back home.

45/5, 135/5, 155/3, 185/1

Kettlebells killed my hamstrings and ruined my deadlift. I pulled 200 for 5 last week. Oh well.

45/5, 65/5, 75/5, 75/5, 75/5

It was a Grrrrr day.

Tuesday, September 9, 2008


Row 1000m
10 KB Snatches R/L
Rest while Robby does his
10 Sets total

5 set of Knees to Elbows

Monday, September 8, 2008

Monday Madness

Row 1000m
Back Squat:
45/5, 65/4, 95/3, 140/5.... So I was suppose to do 3 sets of the last weight. No thank you today. One was enough. I almost did not finish the one set.

Pull-ups: 5,5,5,5 Strict Super set with Knees to Elbows 5,5,5,5

Sunday, September 7, 2008


Hiked 5 miles in Mt. Baker National Park. Beautiful sights.

Saturday, September 6, 2008

Row, Row, Row Your Boat

Row for 30 minutes

6,605 m

Tougher than I thought it was going to be.

Thursday, September 4, 2008

Endurance Day

Run 30 minutes with 3 fartleks in the last 15 minutes.

5 sets of 5 kipping pullups and 2 ring dips. (Focused on depth for ring dips.)

Wednesday, September 3, 2008

Max Effort Day

Warm up on the rower 1000m
Dead lift
45/5, 135/5, 165/3, 175/2, 200/5

45/5, 55/5, 75/5, 75/5, 75/5

Walk Samson

Tuesday, September 2, 2008

Rest Day

First Day of School = planned rest day

Monday, September 1, 2008

Bike Ride

Labor Day.

I rode my bike around Lake Samish and back. 30 miles?? Something like that.

Includes changing yet another flat. I have changed more flats in 9 months that I did in the 3 years I rode in GA.

Sunday, August 31, 2008

Muscle it up...

Warm up Row 2000m and walk to the park and warm up with pull ups on the ring. Focus on the correct pull that is needed for the muscle up.

Workout - 30 muscleups for time.

Modification - jump pull with transition into a ring dip.

Okay, after reviewing the video I see that I need a lot of work. In this workout I was jumping way too high to mimic a muscle up. In a true muscle up I would be catching the dip way lower than I am in the video. Well, I guess you have to start somewhere. During the workout out I felt like I was doing plenty of work. Now I know that I need a deeper dip if I ever want to get a real muscle up.

Saturday, August 30, 2008

Strength Day

Warm up - Run to the end of the logging road and back up.

Back Squat
45/5, 65/3, 95/3, 135/5, 135/5, 135/5

Pull Ups
5, 4, 5(this set was chinup way)

Friday, August 29, 2008

Kettlebell Fun

After a hell of a day at work all I wanted to do was lay down and not think about anything.

Finally, I mustarded up the motivation to workout but just could not push too hard. It felt like a LSD day (Long Slow Distance) and I plodded through the workout.

10 - 16kg kettlebell clean and jerks (Right and Left)
10 - 16kg Kettlebell Snatches (R and L)
10 - 16kg Kettlebell 2 handed swings

2 Rounds for time

9:33 was my time

Thursday, August 28, 2008

Endurance Workout

Row 5k


Just rowed. I was not trying to break any records. :)

Wednesday, August 27, 2008

Partner Run/Row

Today I finally got to do a workout that have wanted to do for a while now.

We warmed up with
3 sets of 10 Double Unders
L-sits (while the other was double undering)

5 sets of 2 Ring dips

Person A - Runs 400m while
Person B - Rows for distance
Person B - Runs for 400m while
Person A - Rows for distance

Do this rotation 4 times. The person who rows the furthest "wins."
It was a neck to neck race the whole time. In the end I rowed 1725m and my friend rowed 1685m. Wow that was tight. What a great little workout. My legs were lead after rowing each time.

Tuesday, August 26, 2008

Endurance + Max Effort Day

AM Workout

Jog to Cornwall Park
Run up the steep hill as fast as I can 4 times
Jog home

PM Workout

Warm up with 1km Row

Deadlifts (lbs/reps)
135/5, 155/5, 175/3, 200/4
Thoughts: Well 200 is my 1 rep PR. So if I can pull it 4 times my 1 rep PR is way above that. I can't wait to test it out.
Form: it could be better. Some rounding of the back occured but all it good. It is getting easier each week.

Press (lbs/reps)
45/5, 65/3, 85/3, 90/1, 85/3
Thoughts: I feel like I have regressed on this. I guess that is what happens when you do other things instead of pressing. If you don't use it you lose it.

Monday, August 25, 2008

Deck to Sky

Warm Up
2000M Row
5 sets of 3 bar dips


20# Dumbbell Burpee-Squat Clean-Thruster
Kipping Pullups

Time 7:46

Last time I did this workout (May) I suffered like a dog for more than 12 minutes. This time I rocked the workout. I contribute that to all the strength training I have been doing on my poor legs.


Saturday, August 23, 2008

Mini Angie and Kettlebell ladder

Warm ups row 1000m
4 sets of L-sits

50 Pullups
50 Pushups
50 Situps
50 Air Squats

Time: 14:54

Kettlebell ladder
12kg, 16kg, .... up to the big one (50 swings total). I will post weight later.
4 minutes and 14 seconds total

10 of each 30 seconds rest and back down.

Friday, August 22, 2008

Endurance + Max Effort Day

AM Workout
Warmup Jogging
2 minutes hard
1 minute easy
6 times.

PM Workout
Warmup with 500m Row

Back Squat
45/5, 65/3, 95/2, 140/1(Bar was misloaded), 130/5, 130/5, 130/5

Pull Ups
Dead Hang on Rings in the Park - 5/5/5/5
Kipping on Rings - 10

Thursday, August 21, 2008

Modified Mashup

Warm up with 2000 m row.

A mash up of Grace and Zoe (but I modified it).
Instead of full clean and jerks I did hang clean and jerks.
Instead of muscle ups I did ring dips.

So, it looked like this:
10 rounds of
3 Hang Clean and Jerks (85 lbs.)
3 Ring Dips (had to use the black band for assistance after 3 rounds)

Took a lot of time because I had to figure out how to do the ring dips modified in the middle of the workout and then put the band in place each time. Hang cleans were easy.

Time: 13:25

Wednesday, August 20, 2008

Endurance Day

I almost took today as a complete rest day but I decided to stick with the plan.

I was going to run 3 miles but I ended up only doing 2 miles.

Rain and a soleus that was acting up stopped me. I probally would have kept going if it would have held off on the pouring rain.

Time did not really matter to me today.

Tuesday, August 19, 2008

I Heart Thrusters

Row 1000m
10 Ringdips with little rest between
Overhead squats

5 rounds of
6 - 85 lb thrusters
6 - Pullups

Time 7:24

Monday, August 18, 2008

Endurance and Strength Day

Row Technique for 1500M
Tabata Row
20 seconds hard / 10 seconds easy for 8 rounds
Cool Down with Row
Ended up rowing 3K Meters this morning

Warm up with Row and L-sit progression on the parellettes.

45/10, 135/5, 165/3, 185/2, 195/5 (5th rep was ugly but better than last week. Last week I only got to 3 before it went bad. I will do this rep scheme for another week until I can do the 5 and feel good about my form.)

It has been a while since I have done this. So, I actually saw a decrease in performance.
45/5, 65/3, 75/2, 90/1, 100/F, 95/1 (got it but would not have counted for competition because I took a step forward to get it and came up on my toes way too much.)

Sunday, August 17, 2008

Skyline Ridge

Today was a fun day.

Hiked Skyline Ridge and took my time. Enjoyed the scenery.

Back on track tomorrow.

See Moxie's Ramblings for pictures.

Saturday, August 16, 2008

Rest Day

Mid afternoon nap was in order today. I slept from 12:00 to 2:30.

Friday, August 15, 2008


Warm-up with Row Technique

Workout -

Row 2K

Time: 8:06

Thursday, August 14, 2008

Squat Lecture

Today's Workouts

AM - Endurance
1 mile warmup
8x200m with rest until recovery (mine ended up being about twice the running time. Should have done 2 minutes though.)

37, 35, 39, 38, 39, 43, 43, 43

Last 3 intervals were hard to do.

Warm up with 500m row

Back Squat
45/5, 95/5, 120/3, 135/4 (form went really bad on 4th rep), 125/5, 125/5

Not ready for 3 sets of 5 at 135. I will be there soon.

Ring Dips
No assistance. I did kip the dip a little though.

Squat Lecture

I have been reading and rereading Mark Rippetoe's book "Starting Strength" because I want to get stronger. Here is a summary of what one of the best strength trainers in the world says about the squat.

1. Our bodies are designed to squat. When done correctly it is one of the best whole body exercises that one can do. It is definitely a leg workout out with added benefits of the core strength that one gains from balancing the load on your back, in the front, and overhead.

2. Depth is crucial. Then done correctly and in the full range of motion a squat will strengthen your knees contrary to the belief of some. A squat that is not deep, with hips dropping below your knee, is a partial squat. Partial squats put a lot of stress on your knee and the quadriceps. A partial squat never activates the glutes, adductors, and hamstrings. These muscles are only activated when one reaches the deep squat position. The partial squat will create a shearing force on the knee because the hamstrings are not being activated to balance out the pull of the quadriceps. By reaching the correct depth on a squat one is activating muscles on both sides of the leg and they share the work in the movement.

3. Load is important. Heavy loads can be moved with partial squats because you are basically not moving the weight as far. This will lead to back related injuries. "If it is too heavy to squat below parallel, it's too heavy to have on your back."

Wednesday, August 13, 2008

KB Snatching

Today's workout consisted of:
Warm Up
500M of Rowing technique
Snatch technique work (I can't wait to start loading this)

21 KB Snatches (R and then L)
42 Pushups
15 KB Snatches (R and then L)
30 Pushups
9 KB Snatches (R and then L)
18 Pushups

Time: 11:09

That is it for today. Tomorrow is a double day.
Arms were still giggly while I was riding my bike to work after the workout.

Tuesday, August 12, 2008


Today's Workout is an Endurance Tempo run.

Run 5 miles

Time: 41:13
Pace: 8:13 per mile
If this were a race I could have run faster. Felt like I was working though. In other words a true tempo should have been a little faster.

Monday, August 11, 2008

ME Makeup Day and Grip Report

Warmed up with:
750 m row with
5 strokes at 22 spm (strokes per minute)
5 strokes at 24
increase by 2 spm up to 34 spm and back down

Great way to learn how to push with the legs hard and recover. Next time same thing but maintain wattage output per stroke.

10 Overhead Squats with Broom Stick.

10 Ring Dips - 1 at a time except one set I tried 2

Deadlift - 3-5-3-1-1-3
Loads 135-135-165-185-190-195(new 3 rep PR)

I can't wait to see what my max is soon. :)

So, after that I was going to do 10 - 100m sprints but I spent everything on the Deadlift so I will do my endurance training tomorrow instead.

This weekend Robby and I joined Joe and Elissa to take a trip to Lynnwood for a grip competition that he put together. Elissa and I helped judge and record scores. In the end Robert from CA and in the blue pants was 1st, Robby was 2nd, Dan in the red shirt was 3rd, Joe with the phone book he ripped in half was 4th, Jesse with the white hat was 5th, and Travis in the gray shirt was 6th.

The competition consisted of 5 events. Thanks to YouTube I found an example of each event.

Grippers - Fast forward through the beginning to see it in action.

Pinch Grip Dead Lift

Rolling Thunder

Nail Bending


Sunday, August 10, 2008

Unexpected Rest Day

The workout did not happen today. We rode down to Lynnwood to Local's Gym with a friend to participate in a grip contest. So, Robby got a really good grip workout in and I got to be a judge for the event. So, anyway I have to get back on track Monday with my strength training.

Saturday, August 9, 2008

Tabata Mash-up

Warm up was Squat Clean from the ground.

20 seconds of work followed by 10 seconds of rest
Pullups and Burpees
Alternating between the 2 for 8 rounds of each/8 minutes
Total number of reps is your score.

Great workout with a few stares from people at the gym. The pull up bar was perfect for me.

My score was
7/6, 6/6, 4 (hand slipped)/6, 6/5, 6/5, 5/5, 5/5, 6/5 = 88

Now that look at my score I am proud that I stayed pretty much even during all my set. :)

Friday, August 8, 2008

Day of Active Recovery

Today's workout for time.

  1. Ride bike to work slowly.
  2. Eat Lunch
  3. Rearrange Workroom Paper products.
  4. Ride bike home from work.
  5. Walk to the store for whole milk and eggs.
  6. Fall asleep watching "Monk"
  7. Eat Salmon, broccoli, and a nectarine.
  8. Walk Samson around the neighborhood.
  9. Stop in the Rose Garden and smell the roses.
  10. Play Super Mario Brothers on the Nintendo DS.
  11. Drink a little bit of the milk.
  12. Feed Samson.
  13. Post WOD.
  14. Go to Bed.

Umm.. I woke up at 6:10 and it is now 9:37. 15 hours and 27 minutes.

Thursday, August 7, 2008

I love a Jerk!


Endurance workout:

Jogging warm up to Cornwall Park.
8 rounds of 1:20 hard and 0:40 walk/jog
Jog the rest of the way to the house

20 minute total for workout


5 rounds of
10 - 80lbs Push Jerk (no splitting)
10 - 24kg Kettlebell Swings (American Style - over head)

Time: 7:57

My arms are still shaking as I type this.

Wednesday, August 6, 2008

Get your Rippetoe On

Today (Wednesday) was a weight lifting day.

Warm up with 500 m row, a few ring dips (for the muscle ups), and 2 set of 45 lbs. back squat 5 times.

Back Squat Set (depth was at least 3 in below parallel) looked like:
95 x 3
115 x 3
125 x 3
135 x 3
135 x 2
135 x 3

Pull Ups (Dead hang with pull-up grip not chin up grip.)

Yahoo. First time doing sets with that grip. I usually do them with the chin up grip.

Since I doubled up the day before for my endurance training I just did this today. Tomorrow I will do an endurance workout in the AM and a CrossFit workout in the PM.

Karen with a Cherry on Top

5 sets of 5
Muscle Up Progression work learning the movement of the transition from the pull to the ring dip. Three points to remember
1. False Grip
2. Pull to the Sternum
3. Keep Rings Close to the Body

WOD "Karen"
150 Wall Balls for Time

(My time was 10:53 with a 12 lb. medicine ball against a tree. I lost about 20 second on number 149 when the ball bounced the wrong way and I had to chase it across the yard.)

Ride 20 miles on the road bike. Change a flat and witness a red light clip out accident. ;). (Lady in the SUV, "Are you okay?") No, it was not me that fell.

Muscle Ups here I come.

Tuesday, August 5, 2008

A Day of Rest

After the last 3 days of workout one should listen to thier body. I was going to follow the CFE workout of:
Choose One:
Swim 10, 12, or 15 minutes
Bike 15, 30, or 45 minutes
Run 2 miles, 5K, or 10K
Row 2K, 3K, or 5K

I was going to choose run 2 miles. Instead I got invited on a road ride for tomorrow's workout so I will take a complete day of rest and double up tomorrow.

Monday, August 4, 2008

Row, Row, Row Your Boat

Warm up with a little joint mobility and jump rope to get your heart rate high before busting into this workout. It is a smoker.

1000m Row
21 Thrusters (M-85#, W-55#)
15 Pullups

Rest 2 minutes

750m Row
18 Thrusters
12 Pullups

Rest 2 minutes

500m Row
15 Thrusters
9 Pullups

Endurance Athletes = No need to do anything else today.

Group Results

3:58 1000 m Row
2:59 21 Thrusters
1:39 15 Pullups
2:00 Rest
3:08 750 Row
2:26 18 Thrusters
1:17 12 Pullups
2:00 Rest
2:04 500m Row
2:20 15 Thrusters
1:17 9 Pullups
Total time: 25:10 - 4:00 = 21:10

3:30 1000m Row
1:48 Thrusters
0:48 Pull ups
2;00 Rest
2:48 750 Row
2:13 Thrusters
0:57 Pullups
2:00 Rest
1:52 500m Row
1:45 Thrusters
0:50 Pullups
Total time - 20:36 - 4:00 = 16:36

3:30 1000m Row
2:30 Thrusters
0:56 Pullups
2:00 Rest
2:56 750 Row
3:10 Thrusters and Pullups
2:00 Rest
2:02 500 M Row
2:05 Thrusters
0:35 Pullups
Total - 21:47 - 4:00 = 17:47

Travis did Fran instead
95# Thrusters
7:36 if I remeber correctly

Great job everyone!

Sunday, August 3, 2008

ME and CFE

Today two workouts for the Endurance Athletes. Seperate each workout by at least an hour. I did my running workout first then lifted after about 30 minute rest. (I recommend more rest.)

Endurance Workout
400 m warm up easy followed by joint mobility and stretching then.
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
Repeat 3 times
Walk and stretch to cool down.

Max Effort workout
Dead lift
Warm-up the movement with bar only.
Then sets of 5,3,1,1,5 increase load each set.

Warm-up with bar or appropriate weight.
Then sets of 5,3,2,1,3

Nap :)

My sets looked like this:
DL: 45/10, 135/5, 160/3, 175/1, 185/1, 190/5
Press: 45/5, 65/3, 75/2, 85/1, 90/3

Saturday, August 2, 2008

Muscle Ups

Warm up with:
Jumprope and joint mobility
3x3 back squats at 75% to 80% max


30 muscle ups for time


120 pullups and 120 ring dips for time
(30 rounds of 4 pullups and 4 ring dips)

I did this workout Friday and did not time it. I was mainly working on just getting it done correctly and gaining strength in my ring dips (assisted of course).

Video of Muscle Ups

Instructional Video

Friday, August 1, 2008

Rest Day

Today I am taking a complete day of rest. After 6 days in a row my body is due for some rest and recovery. This cycle also included 2 Run and Endurance workouts along with the CrossFit workout. Next cycle I plan to do 3 CFE workouts along with the CF workouts.

Thursday, July 31, 2008

Strike a Pose

Warm up with your choice of one of the Olympic Lifts or part of the lift.
Clean and Jerk
(Choose your poison for rep scheme. 3 x 3; 5/3/1/1/3; 5 x 3; or max out)

As many rounds as possible in 15 mins.
Run 400 m (yeah that is it)

Or you can do like we did. How far can you run in 15 minutes. According to Map My Run. com we got about 2 miles.

Examples of Pose Running

Great video showing the biomechanics of efficient running. Potentially offensive song at minute 8 in the video but you can fast forward through that or even stop watching at that point anyway.

Wednesday, July 30, 2008

Max Effort

Dead Lift


Endurance Athletes 3+ hours after WOD
Do the following for one of your sports.

10:20 x 16
10 seconds on 20 seconds off for 16 rounds in a row

Tuesday, July 29, 2008

Vancouver Workout

Taken from CrossFit Vancouver's Monday workout.

400m run
50 air squats
30 pushups
30 kb swings
30 wall balls
30 pullups
30 ring dips
row 500m

For Time.

Monday, July 28, 2008

Rest Day or Time Trail

If you are just a Crossfitter then take today as a rest day or make up day. If you are an endurance athlete then do a time trail.

Endurance athlete choose only one:
Bike - 20 mile Time Trial
Run - 5k Time Trial or 10k Time Trail (Depends on your race distance.)
Concept 2 Rower - 3K Time Trail


Sunday, July 27, 2008


21-15-9 of
Overhead Squats (OHS)(W:65lbs, M:95lbs)

This is a tough one. For many OHSs are hard.
I finished in 9:21. My shoulders were smoked after holding the bar overhead and then doing burpees.

Saturday, July 26, 2008

Max Effort Day

Back Squat

Weighted Pull Ups (5lbs. and Dead Hang)

Friday, July 25, 2008


Yes, mom. There is a workout named after you. Today I did Fran.


65 lbs. Thrusters (95 lbs. for men)

It was my second time doing the workout as prescribed. The first time I did it in 10:14. Today I did it in 8:00 flat. I thought I was going to throw up!!!! I am so excited I am doing the workouts as prescribed. :)

I meant to make a video of me doing the workout but I forgot to bring the camera to the park. So, instead you get to watch a great effort put forth by these amazing athletes. Enjoy

Thursday, July 24, 2008

Rest/Makeup Day

Go outside and do something fun. Play a pickup game of soccer or ultimate frisbee. If you missed a workout this week make it up.

Wednesday, July 23, 2008


As fast as possible:

Run 400 M
21 Kettlebell Swings (1.5 pood)
12 Pullups

Tuesday, July 22, 2008

CrossFit Games - Part 4

The Sunday workout at the Crossfit Games this year was
30 - 100lb. Clean and Jerks (155lbs for men)

I did this workout Monday and finished in 13:22. I am sooooo excited that I was able to do it.

Check out the workout in action by 14 year old Kallista from CA. She has been training Crossfit for 3 years. I even met her dad/coach at the Vancouver Running and Endurance Cert and did not even know it.

Interview with Kallista

Monday, July 21, 2008

5 Rounds for time:
Row 15 calories
15 Wall Balls - (W:14lbs, M:20lbs)
15 Box Jumps - 20in box

Row Technique

Sunday, July 20, 2008

Rest Day

Take the day off or make up a workout you missed this week.

Saturday, July 19, 2008

Bar of Pain

5 Rounds as fast as possible
(M - 135, F - 95)

15 Dead Lifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Friday, July 18, 2008



Start light and work your way up to a heavy set of 5.

Thursday, July 17, 2008


5 minutes of
1 Wall Ball
1 Burpee
2 Wall Balls
2 Burpees
Continue climbing the ladder for 5 minutes and see how far you get.

50 - Double Unders
50 - Situps
40 - Double Unders
40 - Situps
30 - Double Unders
30 - Situps
20 - Double Unders
20 - Situps
10 - Double Unders
10 - Situps
As Fast As Possible

Wednesday, July 16, 2008

Rest Day

Go out and play in the yard or with the kids. Do something you enjoy.

The Squat Continued
How to Squat
  • Feet shoulder width and toed out
  • Look straight ahead
  • Butt back and down
  • Knees in line with and behind foot
  • Weight on heels
  • Arms out and up
  • Use hip flexors to pull yourself down
  • Keep lumbar curve
  • Break parallel with thighs
  • Rise without forward lean

Common Squat Faults

  • Not Breaking the Parallel Plane
  • Rolling Knees Inside Feet
  • Dropping Head
  • Dropping the Shoulder
  • Losing Lumbar Extension (rounding the back - this may be the worst)
  • Heels Off the Gound

Causes of the Bad Squat

  1. Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.
  2. Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
  3. Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
  4. Inflexibility. With super tight hamstrings you’re screwed. This is a powerful contributor to slipping out of lumbar extension and into lumbar flexion – the worst fault of all.
  5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.

Tuesday, July 15, 2008

Warm up with:
  • 800 M run
  • 5 Turkish Get Ups (R/L)
  • Max reps in 2 minutes for each: Burpees and Pullups


4 rounds for time

  • Run 400
  • 50 air squats (or 15 loaded back squats at 85% of body weight)

The Squat

Our bodies were born to squat. However, this movement has been neglected with the invention of chairs, sofas, benches, toliets, etc. We all intiate the squat movement to sit down however as soon as we hit the bottom of the chair/toliet/etc. our muscles relax and the furniture does all the work for us.

Along with this assistance we have also been told that "squatting is bad for our knees." There is no scientific evidence that supports this statement. There are movements that are bad for your knees and they are: (1) twisting under a load, (2) too much load, (3) landing unevenly from a jump, (4) impact to the knee, (5) squatting in a Smith Machine because it does not allow for proper shifts in weight. Taking your knee through a full range of motion with correct form and appropriate load will not hurt your knees.

So, why in the world should one squat?

  1. It improves your strength. The primary movers in the squat are the hamstrings, gluteus maximus (butt muscles), and quadriceps. However, there a many secondary muscles that play a role in the motion. The muscles in your back keep your spine in the correct position. Your core muscles in your abdominal region also provide support. In all it is a full body exercise that will make you stronger all over.
  2. It improves your balance. Folding under the load of your body and/or an exterior load and not falling over is important. Not only for athletes in their game but also for seniors who what quality of life. Being able to stand up and sit down with out holding on to something or running the risk of falling over is important to one's quality of life.
  3. Improves your endurance and work capacity. Squatting helps improve our ability to tolerate work load. Endurance athletes who train squats will see an improvement in their endurance. In non-athletes it will make just simply walking around sight seeing easier to do.
  4. Improves your functional mobility and active flexibility. This means that your range of motion will improve. The more you squat the deeper you can go the stronger you are the easier it will be to pick up a child, bags of groceries, manual labor, get up out of a chair, improve you overall mobility.

To be continued... Tomorrow, how to squat properly and how to fix bad form.

Snatching at Vancouver

Robby and I headed up to Vancouver for the day to learn from the best in the Pacific Northwest. We learned alot of how they run their box and create an excellent Crossfit environment.

Check out Crossfit Vancouver

While there we also got to workout with Chris (aka. the Shepherd). Our workout consisted of:

Warm up:
Joint Mobility
800 M run
5 minutes of:
1 Wall Ball
1 Burpee
2 Wall Balls
2 Burpees
See how high you can climb in 5 minutes.

I got to 7 full rounds, Robby got 8.5, and Shep got 9 full rounds.

After that we laced up the Olympic Lifting shoes and worked up to a Heavy Snatch.
I am really new to this skill and have worked on it only a little bit. I was able to Snatch 80 lbs. in the end. As I work on my form and grove the movement better I can see the load going heavier.

Here is an example of the snatch.

After the workout we headed out to lunch in one of the Vancouver neighborhoods while Shep worked with a few personal training clients. We met back up with him to see how he runs a group class. I was impressed with the quality of form and knowledge of the crossfitter. They worked on strength and then had a short 10 minute hit with walking lunges and Sumo Dead Lift Highpulls.

From there we went out to eat and treated Shep to dinner. He spent alot of time with us today and we owe him big time. We can't wait to see everyone again. Next time we will join in on the fun of the group class.

Monday, July 14, 2008

Sunday, July 13, 2008

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

16:16 was my time. Of course I was subbing inverted pushups for the handstand pushups (my feet were on the back of a bench and I was trying to get inverted as I could). Also I only got L pullups for sets 1-3. Then I went to dead hang for a little bit and by the last 3-4 rounds I was kipping the pullups.

FOD - (Food of the day)
Breakfast - English muffin with PNB and Jelly
Lunch - Buffalo burger on OatBran bread with ketchup, BBQ chips, and something else but I forget (a peice of fruit).
Dinner - Cook out a neighbors - Burger on an Onion roll, chips, potato salad, spinach salad, slice of cake with icecream, strawberries in syrup, and chocolate chips
(Thought on food: I need to clean this up if I am going to lose any weight.)

Today (Monday) I am heading to Vancouver, BC to workout with the Crossfit Vancouver guys.

Sunday, July 13, 2008

On the Road to the Crossfit Games 2009

The beginning of my electronic log book. Enjoy and join along with me if you want as I begin the long journey to participate in the Crossfit Games next summer. I have A LOT of work to do.