Workout for Friday, May 1

As many rounds as possible in 10 minutes of:

5 push ups
10 sit ups
15 squats

Compare to March 10

Remaining May Schedule

Monday, May 4--No 12:30 class
Wednesday, May 6--No 5:00 class
Monday, May 11--will have 12:30 class
Wednesday, May 13--will have 5:00 class
Monday, May 18--will have 12:30 class
Wednesday, May 20--will have 5:00 class
Monday, May 25--Memorial Day--no 12:30 class
Wednesday, May 27--will have 5:00 class

Our plan is to have 5:00 class every Wednesday throughout the summer. There may be some days that we will either have a substitute leader or just have to cancel due to vacation. I am working on a sitter for those evenings.

I will try to post workouts everyday except Sunday and Thursday, but if I miss--find one from a previous day to do.

Workout for Wednesday, April 29

Tabata Sit Ups

A tabata is eight 20 second intervals, with 10 seconds of rest in between. So...do sit ups for 20 seconds (counting them), rest for 10 seconds and repeat for a total of 8 times. Your "score" is the lowest number of sit ups in any of the intervals.

50-30-10-Jumps or step ups -Good mornings-Squats

For the jumps or step ups, find a sturdy stair or box to jump or step up on to. Jumping is better, higher is better...be sure to note what you do, (i.e. 12" step ups.)

So, that would be 50 steps, 50 good mornings, 50 squats, 30 steps, 30 good mornings, 30 squats, 10 steps, 10 good mornings, 10 squats.

--We did this workout on March 11--

Workout for Tuesday, April 28

For time:

21 walking lunges
21 push ups
21 sit ups
18 walking lunges
18 push ups
18 sit ups
15 walking lunges
15 push ups
15 sit ups
12 walking lunges
12 push ups
12 sit ups
9 walking lunges
9 push ups
9 sit ups
6 walking lunges
6 push ups
6 sit ups

We did this workout on April 3. Check to see for improvements!

Workout for Monday, April 27

3 rounds for time:

5 wall balls
10 jumps (14" step)
15 sit ups

Thanks for creating this workout, ladies!

For those interested in news about how things are going at the regional qualifier this weekend, you can probably find information at one of these two sites:

Website for the CrossFit Games: http://games2009.crossfit.com/
Website for the Southwest Regional Qualifier: www.southwestcfregionals.com

I'm guessing that the workouts will be posted on one or both of these sites on Friday night, the times for the Saturday workouts will be posted on Saturday night, and the final placement will be on Sunday night.

OKC Memorial Marathon

Happy Sunday!

I'm running the final 10k leg (relay) of the OKC Memorial Marathon today. Hopefully I won't be running it in 30 MPH rainy wind! Anyone else participating? Let me know!

Workout for Saturday, April 25

21-15-9

Burpees
Squats
Tuck Jumps

This means: 21 Burpees, 21 squats, 21 tuck jumps; 15 burpees, 15 squats, 15 tuck jumps; and 9 burpees, 9 squats, 9 tuck jumps.

Workout for Friday, April 24

MAX OUT!

You have 1 minute for each exercise. Do as many as you possibly can within that minute. Rest adequately before you go to the next exercise. Record how many you could do of each one.

Push Ups
Sit Ups
Squats

Limits are just so darned limiting!

The Four Minute Mile Barrier
© Copyright 1999, Jim Loy
At one time, nobody had ever run the mile in under 4 minutes. There was talk of a barrier, something like the sound barrier for airplanes. Then, on May 6, 1954, Roger Bannister of England ran the first under 4 minute mile (3:59.4). Soon, several runners had broken the supposed 4 minute barrier. Was there a barrier?

Anyone who has tried to achieve, in sports, knows that there is great difficulty in breaking records, whether it is a world record, a school record, or your own personal best. There is great difficulty in achieving goals. You intentionally set goals which are difficult. And your opponents are trying to frustrate your efforts (depending on the sport). In the 1950s, the 4 minute mile was near the limit of human capabilities. But, was it a barrier?

Since that time, statistics (and there are adequate records of track and field events) have shown that, "No, there was no 4 minute barrier." The 4 minute mile was difficult, as any world record was. But, the world record eased up toward 4 minutes, as if there was nothing special about 4 minutes at all. And, once the record was under 4 minutes, the world record continued to ease on further, as if there was nothing special about 4 minutes at all. There was no true barrier.

My father was in his early teens when this event happened. I think he remembers it just as some of us remember where we were when Kennedy was assassinated, when the first man walked on the moon, when the Murrah bombing happened, or 9/11. Breaking the 4 minute mile was a VERY BIG DEAL! Now, I believe the record is around 3:43. Will it go lower? I am certain that it will. My point is this…are there limits to human performance? I suppose that realistically, there would be a limit to how fast the mile could conceivably be run. But what IS that limit? Who are we to place that limit?

Have you ever had something in your personal life that you have put a limit on, and then gone on to see that limit surpassed beyond your wildest imagination? I have seen this in fundraisers. I have seen this when asking for help with a project. In the last couple of years, I have seen it on a physical level. I remember about 18 months ago, I just wanted to break the 30 minute mark on a 5k run (3.1 miles.) Now my goal is to get under 26 minutes—and I am CLOSE—I would never have imagined that was possible! At 48, I never expected to do a handstand ever again in my life. Period! But now, I am not only doing handstands, but I am doing HANDSTAND PUSHUPS! Incredible! As I get older, I tend to put limits on myself. Why is that? I really think I’m a pretty optimistic person.

I am getting ready to do this CrossFit Games Qualifier in Fort Worth next weekend. I am nervous, I feel totally inadequate, and of course I have placed all kinds of self-imposed limits on my ability. I keep saying “I just want to finish, and not finish last”. But is that enough? Isn’t that placing a limit? I need to stop that. I actually told my poor trainer in an e-mail today that I was old and frail and couldn’t possibly keep up in the competition. He basically told me to shut up and stop making excuses—exactly what I needed to hear. This was one of two very encouraging notes that I received today. The other was from Julie Bunton. In addition to some very sweet words, she gave me this wonderful quote:

“I am competitive, I thought. I do want to win. Everyone’s competitive about something. At its core, competition is passion. It’s hope.”

Isn’t that beautiful? Competitiveness is hope. I like that. Hope has no limits, no barriers. What are the barriers and limitations you have put on yourself? Let’s break down those barriers and get rid of those limits. Let’s embrace HOPE, and we are sure to come out the better for it!

Workout for Wednesday, April 22

Medicine Ball Sprints

With 4, 6, 8, and 10 pound medicine balls, run with each ball over head 1/2 court for time, 3 times (resting in between.) This will be explained in class.

Time permitting, we will add:

With a partner, AMRAP (as many rounds as possible) in 10 minutes of:

10 medicine ball cleans
10 wall ball shots

Each partner will complete one round while the other partner is holding a 10lb. dumbbell in each hand overhead.

For those working out at home:

Walk 400m (or around your block) with a 5 to 10 lb. dumbbell held in one hand, arm straight above head. Change hands about 1/2 way. You must stop walking if you put the dumbbell down, when it is up again, you can continue walking.

Videos

Just FYI, I'm having trouble loading the YouTube videos for planks. I'm not sure what the problem is, but it keeps just bringing up multiple examples rather than one video like I am used to. You can personally do a YouTube search and find some pretty good videos. Basically, what I am after is that for a front plank, you have a perfectly straight body, supported above the floor by your forearms and toes. Side planks are the same, but supported on the side with one forearm and the side of one foot (the other foot rests on top of the foot on the floor).

Workout for Tuesday, April 21

Tabata Jumping Jacks

Seemed interesting and like a good, 4 minute sweaty thing. Remember, a tabata is 20 seconds of work (in this case jumping jacks) followed by 10 seconds rest, repeat for a total of 8 intervals, which is 4 minutes total. Count the number of jumping jacks in each interval, record your interval with the FEWEST. Let me know how this one goes!!!

Rest for 5 minutes, then:

25 push ups--as many from the toes as possible
50 sit ups
50 squats

For time...and yes, this counts for your 50/50 today!

Workout for Monday, April 20

3 rounds for time:

Run 400m
21 dumbbell swings
12 push ups

Workout for Saturday, April 18

Planks!

Try to hold each of the following planks for 2 minutes:

Front plank
Right plank
Left plank

I've posted a video on how to do front and side planks on the right...

Workout for Friday, April 17

Hello legs!

As many rounds as possible in 10 minutes:

5 tuck jumps (see video)
10 mountain climbers (10 each leg)
15 squats

The proof is in the...bloodwork

You may remember my friend Stephanie, the one with the "ladder idea." Stephanie goes to a CrossFit gym in the Houston area and has for about 8 months now. Stephanie works in the health care field and of course had her up to date bloodwork from before she started with CrossFit and the Paleo diet. Here's what she had to say in a recent e-mail:

I officially have my own scientific proof that the Paleo diet and Crossfit training program really works. Here are my pre and post lab values (and this with no meds). This is with 8 months of Training and 6 months of Paleo Diet (about 80 - 90% compliant).

Total Cholesterol
Before 183 After 132

LDL (bad cholesterol)
Before 91 - After TOO LOW TO COUNT!!! How about that!!!

HDL (good cholesterol)
Before 79 - After 43

Triglercides
Before 67 - After LESS THAN 50. That's as low as the scale goes. Basically too low to count once you hit that point.

Glucose
Before 88 - After 74.

So, this stuff really works! And she is just 80-90% compliant on the diet. You can have a "cheat" meal every now and then and still be successful. You just can't let the cheat meal turn into a cheat day, or a cheat week! I believe she goes to the gym 3-4 times a week and does something "active" most other days.

No excuses...just get started and stick with it--you (yes, YOU) can do this!

Workout for Wednesday, April 15

Dumbbell clean and jerks

10 each minute for 5 minutes

Use 5, 10, 15, or 20 pound dumbbells. Go as heavy as you can and still get through these. It shouldn't be really easy. See the video to the right for "dumbbell hang clean and jerk".

Run or walk a mile--treadmill, eliptical, sidewalk, street

Workout for Tuesday, April 14

5 rounds for time:

50 jumping jacks
40 squats
30 sit ups
20 walking lunges
10 push ups

I am linking video below because I think it is kind of a fun explanation of the Paleo Diet and why people are adopting this diet lifestyle in increasing numbers. Don't get too hung up on the evolution stuff, I don't think the information really changes regardless of whether you believe in creation or evolution. The video points out that genetically we are pretty unchanged in mankind's history. The Paleo Diet theory is that we should eat the way we were created to eat. I personally love the concept. I find the simplicity very attractive and amazingly easy to follow (after the first few difficult days that is.) True Paleo followers do not eat or drink milk and cheese, which I do in limited quantities. I also don't get too hung up in where my meat comes from. I suppose I may eventually "evolve" into a more true Paleo person, but for now I am content and successful with following the basic guidelines of the diet. I would encourage all of you to attempt a 2 week trial run of NO GRAINS. Yes, that means no bread, rice, pasta and cereal regardless of whether it is whole grain or not. Be sure to eat plenty of protein, either lean meat or eggs, some fruits, lots of vegetables, and do not shy away from good fat sources (like cashews, almonds, olive oil, etc.) I think you will be glad you tried it!

http://www.youtube.com/watch?v=uCFZoqmKf5M

Also, you might like this video about how we came to think of grains in such a friendly light:

http://www.youtube.com/watch?v=v8WA5wcaHp4&feature=related

Workout for Monday, April 13

Be sure to visit the nutrition blog of a friend of mine, Hans Plum. Hans is a trainer at CrossFit OKC and really knows his nutrition, and has even offered to come visit with our group sometime on that topic. He put an article of mine on his blog today.

www.hansplum.com


Back to Ladders...Just a couple more

Today we'll do Wall Ball Shot Ladders

If you are at home and have dumbbells, Dumbbell Thruster ladder. See video to the right.

I am bringing my scale to our workout at church tomorrow. I will be happy to help anyone who would like the accountability of weighing in each week. Just let me know if you are interested!

New Beginnings

Happy Easter, Everyone!

Even though much needed rain arrived this Easter morning, I always love the Easter season of year. The trees are budding out, the grass is turning green, everything is becoming "alive" again. As a Christian, I have just spent the last several weeks of Lent reflecting upon the coming of Christ's crucifixion and what this sacrifice means for me. Easter has arrived now, and with Easter comes victory. Christ's victory over death. His sacrifice was for all, and His victory is for all as well! What an event to celebrate--Christ is Risen!

Many of us make New Year's resolutions on January 1 each year. I like to do this, but typically my January 1 marks the end of a VERY busy 5-6 weeks with Thanksgiving and Christmas and all the hustle and bustle that goes with those holidays. January 1 kind of sneaks up on me. Easter, however, does not really sneak up--at least not for me. Easter is the time for new beginnings, why not let this be a time of new beginnings in our personal lives as well? Let's start living a more healthy lifestyle and commit to eating better and getting more active. It is really never too late!

Workout for Saturday, April 11

Burpee Ladder

Yes, burpees! Everyone's favorite! Watch the video to the right if you haven't done burpees before. Have fun!

Workout for Friday, April 10

Goblet Squat Ladder

See the video to the right on how to do a goblet squat. Use a 10-15 lb. dumbbell. If you don't have a dumbbell, maybe you have something else about that weight equivalent to use. If you can't think of anything, just do regular squats.

Workout for Thursday, April 9

Yes, another ladder!

This time--Box Jumps

You probably don't have a box to jump up to, but what you need is a step or something sturdy enough to jump or step up to. Try to jump or step at LEAST 12". 20" would be better. When you post the minutes of your ladder, be sure to include the height of your box or step. Fewer minutes with jumping is better than more minutes with stepping up. In other words...try to jump!!!

Workout for Wednesday, April 8

More Ladders

Today we'll do a Push Up ladder. Again, that is 1 push up the first minute, 2 push ups the second minute and so on until you cannot finish that number of push ups in the minute. Try to do the HARDEST level of push up you can. Yes ladies, some day you are going to graduate from knees to toes. If you can only get 5 rounds in, that is GREAT!

Workout for Tuesday, April 7

Ladders

Stephanie, a friend of mine from the Houston area (goes to CrossFit Champions) gave me the idea to have a ladder week. She said they did it at her gym recently and felt that it was a great workout (that means you will be sore everyday--Yeah!)

We'll start with sit ups...Remember, you do 1 sit up the first minute, 2 sit ups the second minute, and so on until you can't complete all of the required sits ups in that minute. Record the minute you completed.

Look forward to these ladders:
Push ups
Squats (maybe, these could go on for too long though!)
Walking lunges
Box jumps (or step ups)
Wall Balls
Shoulder Press
And others...I'll have to think about more

Plus, I won't have us have a rest day--you'll just keep on going with the ladders all week.

Workout for Monday, April 6

100 walking lunges
100 sit ups
100 push ups
100 squats

For time--can be divided up as you wish...just get them all done!

And Zumba!

Thanks Julie for running the class while I was out, and Laurie for giving the class another Zumba lesson! Hope all went well!

Workout for Saturday, April 4

300 body weight squats for time (a.k.a. air squats)

Workout for Friday, April 3

For time:

21 walking lunges
21 push ups
21 sit ups
18 walking lunges
18 push ups
18 sit ups
15 walking lunges
15 push ups
15 sit ups
12 walking lunges
12 push ups
12 sit ups
9 walking lunges
9 push ups
9 sit ups
6 walking lunges
6 push ups
6 sit ups

How's it going?

Don't be shy...let me know how it is going! Are you sore? Did you expect to be this sore? Do you see any progress? Are you any stronger? Does your family think you are CRAZY?