Run

Happy Halloween

Off They Go!

Tomorrow is the big day.

Shoulder Press 1RM

225lb new PR tonight at Next Generation CrossFit (previous 220lb)

Progress in the numbers#

I've been training this guy for almost 5 months now. He has come a long way in such a short time. Anyone can measure progress by timing a workout.

Examples:
On July 12th he did the following workout:
21-15-9 reps for time: 7:25
Back Squat 45lb
KB Swings 35lb
Box Jumps 20"

On October 25th he did the following workout:
21-15-9 reps for time: 5:49
Back Squat 65lb
KB Swings 35lb
Box Jumps 20"
with 20lbs more and better form this time around!

He also rowed 500 meters in 1:47

Strength

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Last long run before next weekend

Today I ran 7 miles on Riverside in 53:13
Tulsa Run is next weekend and I'm feeling great.

Tulsa Run Coming Up Soon Oct. 30th

For 32 years, every October, over 10,000 runners of all ages descend on downtown Tulsa to participate in the Tulsa Run. Some are elite runners working to beat their best time. Many others are first-time runners who are simply trying to finish the race. Whatever the reason for participating in the Tulsa Run, every runner who crosses the finish line should feel a sense of accomplishment. That’s what the Tulsa Run is all about – setting personal goals and meeting them across the finish line. What’s your goal for the 2010 Tulsa Run? Last year I wore my fat suit. Look for the fat suit again this year. My race bib #435

Hot Elbow Treatment

Step up the weight

Instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135lbs in under three minutes? That load should be 155 or 185 pounds. Go out and start failing all over again. This time make it heavy, because everyone is getting good at running and pull-ups.

"Grace" & 400 meter records

30 Clean & Jerks for time @ 135lbs:
2:25 PR (previous time 2:36)


Then I did the track work at Rogers 2 person team relay 10 x 400m
Everything felt great and after the workout we did a 400m race.
My time was 1:02 (400m) PR (previous time 1:04)

Perfect Golf Weather

I was able to play 18 holes of golf recently. I played at a new course in Owasso called the Patriot.

Bikram yoga poses

These moves are usually done in a sequence in a heated room. What's nice about this type of yoga is that you sweat really good.

Honest Living

1) Training- intensity and volume
2) Recovery- sleeping, stretching, and rest days
3) Nutrition- zone/paleo and hydration

Are you honest with yourself?

Tulsa Run Training

I've been doing this program for the last 2 years and in two weeks is the Tulsa Run, so I wanted to suggest a program for all of you. Please be careful to not overtrain. Do your normal Crossfit WOD's 4-6 times a week and throw in an additional 2-3 Crossfit Endurance WOD a week. So if you go out and try to do a bunch of LSD(long slow distance) training with progressively longer miles on the weekends, you are probably going to overtrain.

CrossFit Endurance suggests:
Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key. For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on distance. You will never really need to train much further then the 90 minute mark if working hard enough. Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioining. Once you can handle the workouts by progressing them, you then should be following the www.anaerobicendurance.com site 2-3 times per week single sport and up to 6 workouts per week for triathlon.

Paleo Pumpkin Muffins

Soooo good. Especially in the fall and winter season. Serve warm!

Ingredients
1½ – Almond Flour (Used Bob’s Red Mill) (940cal)
3/4 cup – Canned Pumpkin (60cal)
3lrg – Whole Eggs (215cal)
1 tsp – Baking powder
1 tsp – Baking soda
½ tsp – Ground Cinnamon
1½ tsp Pumpkin Pie Spice (5cal)
1/8 tsp – Salt
1/4 cup – Agave Nectar (240cal) (optional and paleo-controversial)
10g (1/3 scoop) – French Vanilla Whey (Didn’t have Vanilla) (40cal)

Instructions

Grease 6 muffin tins with coconut oil
Mix all ingredients. Pour mix into the 6 tins.
Bake at 350F for 25 minutes on the middle rack.
Stick almonds in the top when they come out hot.

It's a Boy!

Treyson Edward Smith
Born 10/12/10 @ 4:09pm
7lbs 4oz & 20 inches

Anaerobic

Anaerobic is a technical word which literally means without air (where "air" is generally used to mean oxygen), as opposed to aerobic.

Take time to stretch

-Prevent injury
-Increase muscle-tendon flexibility
-Enhance performance
-Improve range of motion
-Increase sleep
-Alleviate muscle soreness
-Enhance well-being
-Decrease low-back pain
-Improve circulation
-Post-exercise cool-down
Do you stretch enough?

Do you have the right Attitude?

-Ability is what you're capable of doing.
-Motivation determines what you do.
-Attitude determines how well you do it.

Lou Holtz









Today is 10/10/10

Running in overextension (Mobility WOD)

Paleo Carrot Cake

This is a moist and delicious carrot cake with a hint of orange. Very much like a ‘real cake’.

Ingredients

6 eggs, separated
1/2 C. honey (or less)
1 1/2 C. carrots, cooked and pureed
1 T. grated orange rind
1 T. frozen orange juice
3 C. almond flour

Instructions

-Preheat oven to 325 degrees.
-Beat the egg yolks and honey together.
-Mix in carrot puree, orange rind, orange juice, and almond flour.
-Beat the egg whites until stiff and fold in.
-Spoon into a greased, loose-bottomed 9-inch springform pan.
-Bake for about 50 minutes or until a skewer inserted into the center of the cake comes out clean.
-Cool in the pan for 15 minutes, then turn out onto a wire rack to cool completely.

Dual Training

October is my favorite time of year because of many reasons. Mainly because of the perfect Fall weather and Football. I've been riding my bike almost everyday 7-10 miles since I got it. I have put over 200 miles on my new bike in a short time. I have been doing track work(running) and running to Yoga lately. It's that time of year again for the 15k Tulsa run. Yesterday I ran 4 miles on Riverside in 31:52. Then I rode my bike 6.7 miles in 26 minutes. Back to Back! Endurance

What do you do for your endurance?

Turkey Mountain Gets a Facelift

If you have not been up to Turkey Mountain lately, you are in for a treat. Thanks to the $1.5 million grant from the George Kaiser Family Foundation, the Turkey parking lot area has been re-landscaped, parking has been expanded, bathrooms, water fountain and a climbing wall have been installed. Until this past summer, Turkey Mountain has never had a website or any real organizational committee. That has all changed. Thanks to a dedicated group of people known as the Turkey Mountain Preservation Society (TMPS) , Turkey Mtn. now has a website full of great information, pictures, new trail maps, upcoming events listings and even a new Facebook page.

Check out website here

Curry Chicken

Ingredients
Sauce and Chicken:

1 lb of boneless/skinless organic chicken breast
1 can unsweetened Coconut Milk
2 tablespoon lemon juice
1 tablespoon finely chopped or crushed ginger
1 tablespoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
1/4 teaspoon ground cardamom
1/2 teaspoon ground cloves
1/2 teaspoon ground black pepper
1 teaspoon sea salt
Fresh cilantro and red onions for garnish
Cucumber
Curry Rice:

1 med head cauliflower - 20 oz
1/2 teaspoon ground curry
1 green onion - finely chopped
dash of cayenne pepper, sea salt, ground black pepper
1 Tablespoon olive oil

Instructions
Start by heating up some medium-diced chicken on the stove.
As it cooks, prep the sauce. Just put the coconut milk in a large sauce pan, and start adding the spices, lemon juice, and ginger. Keep that heating up while you move on to the cauliflower.
The fastest and easiest way to do the cauliflower is to chop them to small florets, then microwave them for a few minutes until they get soft. This is critical. Then, toss them in a food processor and just dice.
Somewhere in the middle of step 3, take the somewhat cooked chicken, place it in a glass 8x8" baking pan (pyrex style), and pour the sauce over it. Then toss it in the oven at 450 for about 20 minutes. This lets the sauce really cook into the meat and thicken up just a touch.
Now that the cauliflower is good and chopped, toss it into a hot pan with a bit of olive oil and just stir fry it like you would have rice.
When it's all done, take a scoop of 'rice,' pour on some chicken and curry sauce, and garnish with red onion, cilantro, and cucumber.

Isometric stretching

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through tensing of the stretched muscles. The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use a wall or the floor to provide resistance. A great example would be having a partner hold your leg up high while you attempt to force your leg back down to the ground. You can always do a calf stretch against the wall.

On CrossFit and Suffering

We suffer in CrossFit. This is what we do. We suffer through intense workouts in order to produce results.

By CrossFitting, we have chosen not to take the easy way, not to walk down the path of least resistance, not to coast.

But it’s a hard road. Each workout, we must swallow our fear, call on some inner fortitude, and ride through pain that may cause others to quit and walk away.

We’re not f***ing around here.

We find nobility and honor in our perseverance. We pride ourselves on being able to “take” what others can not, or will not.

We suffer. And other people may find us crazy for doing so.

Our friends and families may chuckle at our devotion and roll their eyes at our latest stories of barbells and blood and tears. They may wince and turn away when they see our calloused hands and our bruised collarbones.

In fact, as we become more addicted to CrossFit – to this suffering — some folks find that their priorities shift, their circle of friends changes, and their daily thoughts turn again and again to CrossFit.

This is normal. A weird normal, but a CrossFit normal.

CrossFit is that addictive of an experience.

But if your friends or families are worried – they talk about “losing” you to CrossFit or start to make remarks about your devotion — ask yourself one simple question that will help to define if your behavior — if your latest addiction — is healthy or unhealthy: “Is my life better?” Don’t ask yourself about particular results or success or happiness or anything else. Look at the entire picture of your life, your health, your loves, your outlook, and your relationships with people since you started this thing and ask yourself: “Is my life better?”

If it is, keep CrossFitting — and encourage your friends to start too. If it isn’t, make some adjustments. Figure it out. Life is about adjustments. Just like when we finish a clean or a snatch and the coach yells to “Reset your feet” — that’s what life is all about. Resetting. Trying again. Figuring it out. And making things better. The suffering only gets us there; it’s not the goal in and of itself.

A friend once said that “Being able to hit the Reset Button is never bad” — but I think it goes a little deeper than that. Being able to hit the Reset Button is never bad, as long as you’ve looked at your performance and learned what to do better this time. Don’t suffer and let it all go to waste. Reset and hit a new Personal Record, in the gym and in life.

(Words by Lisbeth Darsh/CrossFit Watertown.)

Stay Motivated to Exercise

1) Define your goal.
2) Fix an image in your head.
3) Put yourself first.
4) Get gear you need.
5) Reward yourself.
6) Make it an event.
7) Check excuses at the door.
8) Have fun with it.

Running Recovery

The Tiger Challenge

The Tiger Challenge was a 5k trail run then:
1 minute max reps/ 5 stations no rest
Chettah sprint = mountain climbers
Gorrilla slam = ball slams
Kangaroo hops = box jumps
Elephant trunk swings = kettlebell swings
Froggies = burpees

Results Coming Soon!

Tommrow is the big day! ZOO RUN

If you think you have the speed of a cheetah, the strength of an elephant, and rule the jungle like a lion, the Tiger Challenge is for you! This course consists of a trail-style 5k with challenging obstacles to top it off! The question is, do you have the Eye of the Tiger? *Recommended for ages 12+ *Participants must pre-register for Tiger Challenge- no race day entries will be excepted. Race begins at 8:45 am

The challenge will start with a new 5k Trail Run through the Oxley Nature Center and end inside the zoo, then after a short rest, a 5 minute-high rep, functional fitness workout! I think we already have 50 people signed up. This will be the first event of it's kind in the Tulsa area. Come out to cheer on these 50 individuals.

Sign up here