My Warm-up

LIFE IS GOOD!

LIFE IS GOOD!

Thursday, March 31, 2011

CrossFit Open WOD #2 Results

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")


I did the WOD yesterday and got 10 rounds. I started out pacing about 1 minute rounds, but slowed a little on the box jumps. The Games standard for the push-ups eats time and its awkward. The Deadlifts are really light so anyone can really move through these unbroken. We will get to see who has the biggest gas tank.

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Wednesday, March 30, 2011

CrossFit Kids



CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. (nuerological, cognitive, motor)
CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.

Tuesday, March 29, 2011

A Little Extra Weight

"Winners Train, Losers Complain." Unknown

Monday, March 28, 2011

BOK Stair Climb Coming This Saturday

I drove downtown to look at the infamous BOK Tower



BOK Tower, formerly One Williams Center, is a skyscraper in downtown Tulsa, Oklahoma. At 203 m (667 ft) in height, the 52-story tower is the tallest building in any of the five "Plains States": Oklahoma, Kansas, Nebraska, North Dakota, and South Dakota, as well as the surrounding states of Missouri, Arkansas and New Mexico. It was built in 1975 and designed by Minoru Yamasaki & Associates, the same architect who designed the World Trade Center in New York. This structure is very similar to the WTC towers in appearance and construction.!

Saturday, March 26, 2011

Rowing Intervals Build Technique


This 57 year old pulled a 1:29 split on a :30 max effort row!!!!

Wish Lemons 5k



Location: Youth and Family Center,
11th & Main, Downtown Tulsa, OK
Click here to view a course map.

Date: Saturday, March 26, 2011

Schedule:
Registration: 7:30 am
Neal Sweeney 1K Fun Run: 8:30 am
Friends of Fred Dog Walk: 8:30 am
Wish Lemons 5K Run: 9:00 am
Awards Ceremony: 10:00 am

Friday, March 25, 2011

2nd Try on CF Open WOD #1

I got 6 rounds and 17 Double-Unders today at NGCF. Validated by: Eric Barber
I just took my time and my rope didn't break this time. Can't wait for the 2nd Wod to be announced.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)


1)Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

2)Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Thursday, March 24, 2011

2011 Fight For Air Climb

Click here to Donate Please


April 2nd 2011 Climb 50 floors in the BOK Tower @ 8:30am

Wednesday, March 23, 2011

Snake Run Results


Place | Div Number Name Age Gender City State Distance Time
1/195 | 1/19 48 Steve Shepherd 26 M Roy UT 24.6 02:57:15.024
2/195 | 2/19 116 Jack Morrow 21 M Tulsa OK 21.5 02:53:48.727
3/195 | 1/22 167 Maggie Nelsen 28 F Tulsa OK 21 02:55:29.258
4/195 | 3/19 40 John Nobles 26 M Tulsa OK 20.5 02:57:22.118
5/195 | 4/19 12 Kevin Caton 27 M Savanna OK 20.5 02:59:17.852
6/195 | 1/28 38 Michael Mora 35 M Arkansas City KS 20.4 02:59:19.461
7/195 | 1/28 151 Marilyn Caulfield 48 F Rogers AR 20.4 03:00:05.571
8/195 | 2/28 108 Wes Hollander 40 M Jenks OK 19.9 02:59:06.696
9/195 | 1/34 25 Olivia Eves 34 F Arkansas City KS 19.9 02:59:45.821
10/195 | 5/19 81 William McFadden 24 M Tulsa OK 19.4 02:55:18.071
11/195 | 1/16 130 Randy Ellis 59 M Sapulpa OK 19.4 02:57:59.196
12/195 | 3/28 152 John Miller 38 M Prague OK 18.9 02:58:39.758
13/195 | 4/28 93 Jeff Moore 33 M Stillwater OK 18.9 02:59:22.758
14/195 | 5/28 182 William Clark 37 M Tulsa OK 18.9 02:59:52.118
15/195 | 2/34 181 Amanda Erwin 38 F Tulsa OK 18.4 02:55:37.446
16/195 | 6/19 105 Justin Ellis 29 M Sapulpa OK 18.4 02:55:58.571
17/195 | 7/19 183 Thomas Butchko 30 M Tulsa OK 17.9 02:51:36.164
18/195 | 1/23 77 Rob Miller 49 M Jenks OK 17.9 02:55:15.493
19/195 | 2/23 64 Tryst Bycroft 43 M Broken Arrow OK 17.9 02:57:04.024
20/195 | 6/28 52 Shane Spencer 39 M Blanchard OK 17.9 02:57:33.899
21/195 | 3/34 149 Kristi Perryman 38 F 17.9 02:58:37.836
22/195 | 7/28 24 Timothy Eraker 32 M Owasso OK 17.9 02:59:04.571
23/195 | 3/23 23 Jeff Elbert 42 M Mounds OK 17.9 02:59:05.649
24/195 | 4/23 80 Brian Pulscher 43 M Sand springs OK 17.9 02:59:15.696
25/195 | 8/28 188 John Apper 32 M Bartlesville OK 17.9 02:59:17.493
26/195 | 9/28 169 Johnathan Johnson 31 M Ft. Worth TX 17.9 03:00:11.711
27/195 | 10/28 176 Glen Kerr 38 M Tulsa OK 17.4 02:51:07.743
28/195 | 11/28 168 Aaron Ochoa 37 M Tulsa OK 17.4 02:52:56.868
29/195 | 5/23 26 Brent Eves 47 M Arkansas City KS 17.4 02:54:36.743
30/195 | 2/16 164 Lancy Pitts 52 M Tulsa OK 17.4 02:57:06.243
31/195 | 6/23 184 Drew Crawford 42 M Tulsa OK 17.4 02:57:24.243
32/195 | 12/28 19 Jason Davis 32 M Tulsa OK 17.4 02:59:48.368
33/195 | 2/22 143 Brynna Schelbar 29 F 16.9 02:51:57.321
34/195 | 8/19 53 Cory Stacey 28 M Enid OK 16.9 02:57:37.258
35/195 | 13/28 62 Matt Williamson 31 M Tulsa OK 16.9 02:59:11.571
36/195 | 9/19 59 Daniel Weber 26 M New York NY 16.9 02:59:24.024
37/195 | 7/23 194 Chuck Hodges 45 M Tulsa OK 16.9 03:00:13.055
38/195 | 2/28 192 Lisa Pivec 41 F Wagoner OK 16.9 03:00:17.211
39/195 | 8/23 45 Tom Ramirez 45 M Arkansas City KS 16.8 02:54:38.539
40/195 | 14/28 196 Nic Daniels 32 M Manford OK 16.4 02:48:32.680
41/195 | 9/23 179 Stelios Stamatoyannakis 50 M Tulsa OK 16.4 02:55:00.446
42/195 | 15/28 110 Chad Smith 33 M Tulsa OK 16.4 02:56:24.305

Monday, March 21, 2011

Sunday, March 20, 2011

Midnight_Madness14

3 Hour Snake Run Results


I finished 16 miles in 3 hours. Kiah finished 15 miles, then laid down in a creek. I cleaned her over my shoulders and finished the last mile with her heavy ass(at least 100lbs). She was like a sandbag, just dead weight. I pushed her to her limit. She was fine after a little rest and water.

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Saturday, March 19, 2011

Big & Strong People Come In Small Packages


I met a little boy the other day that left a huge impact on me. I was at the NCAA 2nd round tournament. This young boy and his father sat right next to Lindsey, Tre, and I at the game. I noticed that he had some hair loss and was using a cane to help him walk. I didn't think much about it at the time, but at halftime I asked Lindsey about the boy. She thought he had cancer and was going through chemotherapy. When we returned to our seats he was all by himself watching the game. His dad was in line at the concessions getting something to eat. I asked him his name and he said Charlie. I introduced myself and Tre. He immediately told me he had brain cancer. I asked him questions and he gave me answers. I asked him about who he liked in the next game Arizona vs Memphis. He told me Memphis because that's where he lived at St Jude for a year. He has been cancer free for 3 months and he will go back to run a 2 day test in about 2 weeks. Now this little boy has no idea how he has impacted my life. I could not even imagine one of my children going through chemotherapy. It leaves me to be grateful for what I have. Charlie has been through more than me in just 10 years. Never take for granted what you have because someone else doesn't have what you have. Even though Charlie is young and little, he is wise and strong! Just think about him the next time you are faced with an obstacle!

Friday, March 18, 2011

Tatur Snake Run @ Turkey Mountain



Event Information: This unique race will be a six hour or three hour timed run taking place on mostly flat, rock and root free, single track trails on the western side of Turkey mountain. The run will start March 19th, 2011 at 9:00 am, and finish at either noon or 3:00 pm. The course will head northwest from the old upper parking lot following some of the trails used in the Turkey and Taturs race, then north onto the Snake Trail. These are some of the smoothest and easiest trails on the "mountain". We also have taken great pains to remove all of the larger snakes from the course. Just kidding. Actually, the snake trail gets its name because it winds around like a snake, not because of an infestation of slithery reptiles! You will run exactly 2 miles out, and then return and run the trail in reverse to the start/finish area. There will be 2 aid stations, one at the start finish area near the upper parking lot, and one at the turnaround. You do not have to run for the entire six or three hours.


Last year Kiah(my dog) & I ran this race in the snow and covered 12 miles.

Thursday, March 17, 2011

CF OPEN WOD# 1 Results

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)


1)Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

2)Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.



I did this last night at NGCF and got it validated. I started out 30 double-unders unbroken, then 15 power snatches unbroken. Then I did about 7 double-unders and my screw came out of the handle and my rope broke. I didn't bring a back-up, but Bob had one for me. I kept going although it got to me a little and I started tripping up my double-unders. This is a different type of sectionals because you can attempt the workout as many times as you would like from Tuesday to Sunday. I have a 3 hour trail race on Saturday, so I don't know if I'll get another chance at wod# 1. I want to stay on track with my own training to get to the Regional. I'm not going to do the sectional wod everyday and wear out the same movement and muscles. I'm not going to do many of these workouts more than once. Unless something goes wrong, like a rope malfunction. In a competition you get what you get. You only have one chance! I already see some of the top times are 8 rounds +
Chad Smith North Central Region 5 rounds + 21 Double Unders

Wednesday, March 16, 2011

Midnight Madness Videos

This is a video of a 280lb Clean and a failed Jerk!



This is a video of a 295lb Squat Clean!

Tuesday, March 15, 2011

Score Sheet

Midnight Madness WOD# 3 Results

As many rounds as possible in 8 minutes of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
6 Thrusters (Men 95 lbs, Women 65 lbs)
3 Muscle ups

*When the clock starts the athlete must first complete 50 Kettlebell swings (Men 55 lbs, Women 35 lbs) before moving on to the workout.




The 50 KB swings were easy. I didn't want to burn out my grip so I did 30 reps then another 20 reps. Then I blew through the wallballs, sumo deadlift high pulls, and the thrusters. I got on the rings and felt my wrist hurting from the clean & jerks. I finished 2 rounds + 12 Wallballs + 9 SDHP + 4 Thrusters. I got through working out at midnight. Long, long, long day! I placed 4th overall only missing 3rd by 2 points or 2 reps. 1st Place Denver, 2nd Place Mike Jones, and 3rd Place Brody. Great job guys!


Monday, March 14, 2011

Midnight Madness WOD# 2 Results

With a 10 minute time limit find your max clean & max jerk:

The athlete will have 10 minutes to establish their max clean and their max jerk. For women, 1 point will be awarded for every 5 pounds lifted starting at 5 pounds: For example, 5 pounds = 1 point, 10 pounds = 2 points, 15 pounds = 3 points, etc. For men, 1 point will be awarded for every 5 pounds lifted starting at 105 lbs: For example, 105 pounds = 1 point, 110 pounds = 2 points, 115 pounds = 3 points, etc. The athlete will take their best clean score and best jerk score combined for a total score on this workout. For example, a female athlete that cleans 125 lbs but only jerks 100 lbs will receive 25 points for the clean and 20 points for the jerk for a total score of 45.




Started with 250lb C&J then I moved up to 280lb got the clean then barely faild the jerk. I jumped to 300lbs and failed 3 times. Stripped 5lbs and got a new PR of 295lbs. I dropped the weight back down to 265lbs and cleaned it 6 times, but could not lock out the jerk. Oh well, my shoulders were a little tired after all those wall climbs. In the 10 min wod I attempted 10-15 lifts at very heavy weights.


Sunday, March 13, 2011

St. Patrick's 5K Results

CLYDESDALE WEIGHT CLASS: 185 - 199
Place Sexpl Agpl Name Age City/state Wt Time Agegrd
===== ===== ==== ======================= === ================== === ======= =======
1 123 3 John Powers 59 Broken Arrow Ok 187 23:22 18:58
2 29 4 William McFadden 24 Vt 194 19:48 19:48
3 34 5 Zachary Van Harn 26 Tulsa Ok 196 20:08 20:08
4 106 10 Mike Rives 49 Skiatook Ok 195 22:57 20:14
5 239 7 Randy McIntosh 58 Tulsa Ok 188 25:41 21:01
6 152 10 Keith Cantrell 50 Fort Gibson Ok 185 24:02 21:02
7 219 6 John Morrow 55 Tulsa Ok 195 25:17 21:14
8 72 10 Jimmy Ellis 35 Broken Arrow Ok 189 21:57 21:29
9 221 14 Doug Bowdler 50 Claremore Ok 197 25:22 22:11
10 87 10 Chad Smith 33 Tulsa Ok 190 22:31 22:15
11 101 16 Travis Davis 29 Inola Ok 185 22:51 22:50
12 136 19 Adam Colon 20 Tulsa Ok 185 23:45 23:29
13 158 18 J. L. Lewis 33 Tulsa Ok 190 24:06 23:50
14 254 24 Steven Smith 40 Tulsa Ok 185 25:57 24:31
15 179 33 Jordan Rodich 25 Tulsa Ok 190 24:38 24:38

Midnight Madness WOD #1 Results

5 Rounds for max reps of:
400 Meter run
Max wall climbs 9/6/6/6/7 reps =34 total

Each round will consist of 4 minutes; 3 minutes of work followed by 1 minute of rest. The athlete will have 3 minutes in which they must run 400 meters and then with the remaining 3 minutes do as many wall climbs as possible followed by a 1 minute rest and then repeated for a total of 5 rounds.
Bonus: After the final round there will be the 1 minute rest break followed by a max set of pull-ups (Men- chest to bar, Women- chin above the bar)
The total score for WOD #1 will be total number of wall climbs plus total number of pull-ups.
MAX PULL-UPS 28


I had no idea what to expect on these wall climbs. I did it for my first time last night. They are not as easy as they look. I figured out the hard way. I walked my feet all the way up the wall, and almost had to kiss the wall for my chest to touch. Then I slid down fast. I found out that you could kick your legs half way up the wall and use so much less effort. I never did it that way, but I learned from watching later. You live and you learn, I was just trying to pace.


Saturday, March 12, 2011

St Patrick's Day 5k Results


My 5k time was 22:15

Midnight Madness

Click here for website:

I signed up for this competition tonight. We will see how it goes. I just ran a 5k race this morning on Brookside.

(WOD #1)

5 Rounds for max reps of:
400 Meter run
Max wall climbs

Each round will consist of 4 minutes; 3 minutes of work followed by 1 minute of rest. The athlete will have 3 minutes in which they must run 400 meters and then with the remaining 3 minutes do as many wall climbs as possible followed by a 1 minute rest and then repeated for a total of 5 rounds.
Bonus: After the final round there will be the 1 minute rest break followed by a max set of pull-ups (Men- chest to bar, Women- chin above the bar)
The total score for WOD #1 will be total number of wall climbs plus total number of pull-ups.

(WOD #2)

With a 10 minute time limit find your max clean & max jerk:

The athlete will have 10 minutes to establish their max clean and their max jerk. For women, 1 point will be awarded for every 5 pounds lifted starting at 5 pounds: For example, 5 pounds = 1 point, 10 pounds = 2 points, 15 pounds = 3 points, etc. For men, 1 point will be awarded for every 5 pounds lifted starting at 105 lbs: For example, 105 pounds = 1 point, 110 pounds = 2 points, 115 pounds = 3 points, etc. The athlete will take their best clean score and best jerk score combined for a total score on this workout. For example, a female athlete that cleans 125 lbs but only jerks 100 lbs will receive 25 points for the clean and 20 points for the jerk for a total score of 45.

(WOD #3)

As many rounds as possible in 8 minutes of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
6 Thrusters (Men 95 lbs, Women 65 lbs)
3 Muscle ups

*When the clock starts the athlete must first complete 50 Kettlebell swings (Men 55 lbs, Women 35 lbs) before moving on to the workout.

All 3 WOD's will be added together to determine final score and winner!

Friday, March 11, 2011

Thursday, March 10, 2011

Lululemon Spoof!!!






























I love lululemon products, but thought this was pretty funny.

Wednesday, March 9, 2011

You vs. You


Trying to best your own efforts should always be in the back of your mind. If you spend too much time focusing on everyone else's performance, yours will suffer. While aiming to stack up against other people helps, you can only control what you control.

Tuesday, March 8, 2011

St. Patrick's Day 5k Run


Event Information: March 12, 2011 will be the 29th Annual St. Patrick's 5K Run presented by RunnersWorld Tulsa. The race has a history of being one of the top 5K races in Oklahoma. This race will attract more than 2,000 runners. This race has a tradition of kicking off the racing season for runners in Oklahoma. So, join your fellow runners and experience this exciting race. All proceeds will benefit Special Olympics Oklahoma and the Tulsa Running Club. Join the St. Patrick's 5K Run Mascot, Lucky Leprechuan on his Facebook page to help spread the word. In addition to the 5K Run, there are prizes for the runners, door prizes at the event, and prize money for participating schools.

Monday, March 7, 2011

Running @ Turkey Urban Wilderness


This is the so called "Mountain" I attack twice a week. Kiah and I ran about 5 miles yesterday morning. I take different routes all the time. Hills have become super easy lately. Followed up by some Bench Press 225x5, 245x5, 275x5, 295x3, 315x3, & 335x1
Then: 5 rounds (no time)
5 Incline Press 225lb
7 Strict pull-ups
7 Strict toes to bar

CrossFit Sectionals start March 15th!!!!

Sunday, March 6, 2011

Bench Press Sunday's



The movement begins by lifting the bar off the rack, and lowering it until the bar is motionless on the chest before being pressed under control to the start position. The movement is completed when the elbows are locked out. After the desired number of repetitions, return the bar to the "rack".

Thursday, March 3, 2011

POSE Tips

1. Learn the Pose: relax, soft knees, weight on the ball of your foot- this will also help you with balance.

2. Pulling: once you get this movement, you will just think about pulling your foot UP under the hip- remember when you drill, exaggerate the pull, pull your foot all the way up under the hip. Then when you run, you only have to pull the foot up enough to break contact with the ground.

3. Falling: Use a wall or a friend and start really close and then move further away as you get more comfortable.