SMITHFIT

Are You Flexible?

2012-02-02T05:20:00.001-06:00

Despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness. Increasing flexibility potential remains the downfall of most athletes training program. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don’t we take it more seriously? Stretching(Yoga)without a doubt, is all focused on increasing performance.

"Power Elizabeth"

2012-02-01T20:02:00.000-06:00

WOD:

21-15-9 reps for time: 3:41
Power Clean (135/95)
Ring Dip

1/30/12 Training "FRAN"

2012-02-01T04:26:00.002-06:00

Morning Workout:

WOD: "Fran"

21-15-9 reps for time of: 3:18
Thrusters (95/65)
Pullups

Yoga for 1 hour

Evening Workout:

Airdyne 2 minutes = 38 calories
Row 1k 3:40

Every Minute on the minute for 12 Minutes:

8 Kettlebell Swings (70 lbs)
Max set of Double Unders
40/40/40/40/30/34/30/28/32/25/20/31 = 390 Total

Trail Running @ Turkey

2012-01-31T05:20:00.002-06:00

Kiah & I ran 4 miles @ Turkey Mountain Sunday morning.

Yoga with LIVE music

2012-01-30T04:33:00.001-06:00

The Yoga Room brought students and live music together at Just Camp (1209 S. Frankfort). Nicole taught a yoga class on Saturday, Jan. 28, at 2 p.m. while local musician Mark Gibson played some originals and two covers. There was a $12 cover and we had to bring our own mat. There had to be over 100 people on the third floor of this building. The LIVE music made the crowd just flow as one. This is by far the largest yoga class I've ever taken.

1/28/12 Training

2012-01-29T04:13:00.001-06:00

Morning Workout:

J.L. & I were going to run the 5k race that started at The Blue Rose. We decided just to run to his house and then drive back to my car. We saved $60 and got done before they fired the gun for the start. 21 minutes

WOD:

15-12-9-6-3 reps for time: 8:04
Sumo deadlift high-pull, (135lb)
Push jerk, (135lb)

Afternoon Workout:

Live Rock & Roll Yoga for 1 hour!

1/27/12 Training

2012-01-28T04:13:00.002-06:00

Morning workout:

100 Double unders unbroken/Row 1k 3:40

Skill/Strength: Shoulder Press @ 185lbs 2 reps x 6 sets

WOD:

1 min. max rep Burpees 34(PR)
Rest 2 min.
1 min. max rep Burpees 27
Rest 3 min.
1 min. max rep Burpees 27
Rest 4 min.
1 min. max rep Burpees 26
Rest 5 min.
1 min. max rep Burpees 28

5 minutes 142 Burpees total

Yoga: Deep Stretch 1 hour

Evening Workout:

Airdyne 50 Calories 2:47

For time:
500 Meter row
50 Push-ups
400 Meter row
40 Push-ups
300 Meter row
30 Push-ups
200 Meter row
20 Push-ups
100 Meter row
10 Push-ups

10:05

1/26/12 Training

2012-01-27T04:51:00.001-06:00

REST DAY

After work I stretched and rolled out for 1 hour. (Recovery)

You probably already know that your body needs a day of rest. I practice 3 days ON and 1 day OFF. Not only is it good for your body as a whole, but especially good for your muscles. Poor performance usually happens because we are not rested. The quality of your training will suffer. The old saying that it's all about quality, not quantity applies here.

The best way to avoid over training is to listen to your body.

The Shit Yogis Say

2012-01-26T04:25:00.001-06:00

1/25/12 Training

2012-01-25T19:39:00.003-06:00

Morning Workout:

Skill/Strength: 15 minutes of unbroken double-under max.
79-122-65-102-73-161

WOD:

21-15-9 reps for time of: 7:02
Double Russian Kettlebell Swings (55's/35's)
PVC Lunges (right leg)
PVC Lunges (left leg)

Keep body upright on lunges and try to straighten out the trailing leg. Do not touch back knee to floor. Power back into standing position using your posterior muscles.

Evening Workout:

Row 1k 3:39

Deadlift 225(5)- 225(5)- 315(3)- 315(3)- 315(3)- 315(3)- 315(3)- 315(3)- 315(3)

2012 Reebok CrossFit Games

2012-01-25T05:24:00.000-06:00

The CrossFit Games are the world’s premier test to find the Fittest on Earth™. This year, defending champs Rich Froning Jr. from Cookeville, Tenn., and Annie Thorisdottir from Kopavogur, Iceland will seek the first-ever repeat titles at the Home Depot Center in Carson, Calif., on July 13-15. They will have incredible competition, as this will be the biggest and best year by far.

The 2012 season starts on February 22 with the five-week, five-workout CrossFit Games Open. Everyone in the world is invited to participate to see how they stack up. Tens of thousands of athletes from every continent will visit affiliates and submit videos in the quest to prove their fitness.

The top 60 men and women from each region will be invited to compete at the Regionals from April 27 to May 27. There are also divisions for Masters and Teams. Then, only the very best from each region qualify for the 2012 Reebok CrossFit Games.

Fitness means being ready for the unknown and unknowable, so all the workouts change every year. These changes remain a surprise and are not announced until just before each event starts. Train as hard as you can, get as fit as possible, and be ready for anything!

The Open (February 22 - March 25)

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that!

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week's workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.

Once you submit your workouts to the Games site, you'll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.

The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

The Regionals (April 27 - May 27)

The Regionals are live, three-day competitions that determine the athletes who will compete in the CrossFit Games in July. Athletes first qualify to compete in the Regionals by being one of the top 60 male or female athletes in their region, or members of one of the top 30 teams at the conclusion of the Open.

Competition is fierce, making the Regionals great spectator events. Not only is the total purse for Regionals more than $250,000, no more than three men, women and teams qualify for the Games from each region.

Complete details about the dates and locations of each of the 17 Regionals will be released soon on the new Games website.

The Games (July 13-15)

The 2012 Reebok CrossFit Games will be held at the Home Depot Center in Carson, Calif., from July 13-15. This is the world championship of our sport, and only the fittest athletes on Earth qualify even to start.

The demands of the competition are extraordinary. Not only are the events different each year, they are not announced until right before the competition. The athletes never know what is required.

1/24/12 Training

2012-01-24T19:36:00.005-06:00

I've decided to post just a weeks worth of workouts to give you an idea of how I will be training towards the CF Open. I usually don't post training because it is so individual and everyone must do what works for them. Listen to your body and REST when needed.

6am workout:

Skill/Strength: Bench Press 255(4)- 255(4)- 255(4)- 255(4)- 255(4)

WOD:

Three rounds for time of: 18:57
50 Front Squats (95lb)
20 GHD Sit-ups
20 Ring Dips

6pm workout:

Tabata Row :20 ON/ :10 OFF x 16
92/90/90/90/92/94/90/91/92/90/90/90/95/94/94/93 meters

WOD:

Three rounds for time: 3:21
20 KB swings 53lb
10 Deadlift 115lb

1/23/12 Training

2012-01-24T04:54:00.002-06:00

Early morning workout:

Run 1 mile for time: 6:14

WOD:

For time: 8:15 all HSPU (unbroken)

10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-ups

Then 1 hour of yoga

Evening workout after a full day of work:

Row 1k for time: 3:35

Back Squat 135(5)- 205(5)- 205(5)- 265(5)- 265(5)- 265(5)- 265(5)

Go short, go long, go very long – Jan. 28

2012-01-23T05:35:00.002-06:00

Fleet Feet introduces a new event in the new year that caters to every runner/walker from the short haul of a 5K to the endurance junkie looking for an ultra.

Utilizing the Tulsa River Parks trail system, this race will be run entirely on the trails and features a 5K, 10K, 25K and 50K distances. The 25k and 50k races will begin at 8 a.m. with the 5k and 10k races following at 8:05 a.m. on the Tulsa River Parks trail near 21st and Riverside Drive under the bridge in front of Blue Rose Café.

Parking:

In lot near the Blue Rose Café, 21st and Riverside Drive. Additional parking available near Veterans Park, located ½ mile to the east of the Blue Rose Café.

Start Times:

25/50 km — 8 a.m.

5/10 km — 8:05 a.m.

The 5/10 km will be an out-and-back course on the River Parks trail system, starting and finishing at the Blue Rose Café and going out south and back north.

Trail Running

2012-01-22T18:19:00.001-06:00

Kiah and I ran 4 miles @ Turkey Mountain today.

Do you have skillz?

2012-01-21T04:58:00.001-06:00

Talent will only take you so far in life. Skill is something you must practice. It’s amazing what a relentless work ethic will allow you to achieve. Unfortunately, hard work is a phrase that has many different meanings for people. Hard work is something you should put in everyday to make a change. A change in yourself, the world, our children. This means that we are constantly striving to improve on every level. On paper, the concept appears obvious, but in reality, it is often a rarity. So many people get lost in habit. They go through the motions without ever attempting to move forward. If I set my mind to something, it isn’t a matter of if I’ll accomplish the goal, but rather a matter of when.

Tracking Progress

2012-01-19T04:32:00.000-06:00

Just a reminder to record your (weights, times, work performed) in your workout journal. I can not emphasize enough how important it is to track your progress. If you track then you will know when to increase the amount of weight, if your overtraining, if your program and diet is good or not, or most importantly if your gaining muscle or losing weight. Runners long their long runs and track workouts. The more specific you can be in your log books, the better. I even write down every Yoga class and the type of stretching we did in that class. Depending on the objective of the strength component, having knowledge of your prior lifts will enable you to warm-up more efficiently and benefit more in your strength sets.

2012-01-18T04:52:00.001-06:00

Workout

2012-01-17T20:17:00.004-06:00

50-40-30-20-10 reps w/ 20lb vest
Wallballs 25lb
Sit-ups (unanchored frog)

16:12

"NICOLE"

2012-01-17T04:47:00.001-06:00

AMRAP 20 minutes
Run 400 meters
Max rep Pull-ups

30/20/21/21/23/9 = 125 (PR)
I ran out of time on round #6 because my run finished in 19:42. I only had time to do 9 pull-ups last round. I need to run faster next time. There was a major headwind while running at 6am

Winter Training

2012-01-16T04:43:00.001-06:00

I spent 3 days skiing and the last day snowboarding. I've been skiing double blacks for the past couple of years. I decided I wanted to try something new (snowboarding). My skiing background really helped so it just came more naturally. The ankles and knees bent how they should and no poles to mess up the flow. The best of all was the ultimate freedom of floating on the powder. The biggest challenge at first was trying to stay on edge and keep the board straight on the tucking sections where you need the speed! I advise all who are beginning to orient yourself with the snow; the softer the better, keep your knees bent and back straight. Utilize your whole body to set things in motion. Don't forget to laugh with yourself and don't worry about what you look like out there! I didn't even take lessons, but I did have the good sense to watch what other people were doing and copy it. By the end of the day I was hitting the blue runs. And by "hitting", I mean leaving impressions of various body parts all over the hill. But by the end of the day, I had a big grin plastered on my face, and I was hooked.

2012 Reebok CrossFit OPEN

2012-01-14T04:37:00.001-06:00

Winter Training in the Mountains

2012-01-13T04:12:00.001-06:00

Telluride is one of my favoriate places on this earth. Telluride Ski Resort is a ski resort located in Mountain Village, Colorado right next to Telluride. The mountain itself covers the face facing the town of Telluride as well as goes over onto the other side(Prospect Bowl). Telluride has a total of 120 runs and 2,000+ acres (810+ hectacres) of skiable terrain. 23% of Telluride's runs are ranked at Beginner, 36% Intermediate and 41% Advanced / Expert. Telluride on average receives 309 inches (789 cm) of snow each winter season. [5] All lifts on the mountain close at 4:00 PM, while those on the upper areas of the mountain close earlier so to make sure skiers are gradually making their way down the mountain in time for closing.

Did you know?

2012-01-12T05:25:00.000-06:00

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
DipNote that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Things have come a long way since 2003, but I think they got it right from the start. I've been training with crossfit for almost 4 years and have come up with my own warm-up that works for me.

Forearm Stand Scorpion

2012-01-11T01:12:00.002-06:00

I know this pose looks extremely difficult, but if you practice doing it then it will happen. You will need to set a goal and then work towards it. Scorpion pose will strengthen your shoulders, abs, back muscles, and improve your balance.

Sanskrit Name: Vrschikasana
English Translation: Scorpion Pose

•To do Scorpion, you first need to get into Forearm Stand. Come onto your hands and knees and place your forearms on the floor. Try to keep your arms parallel, and don't let your elbows slide out to the sides.

•Walk your feet as close as you can towards your head and gaze between your hands, not at your feet.

•Now lift your right leg straight up and work on taking little hops, so your left foot comes off the ground. Then start to scissor kick the legs up.

•Once you've found your balance, bring your legs together straight up towards the ceiling. Tucking your tailbone and ribs in will help you stay balanced.

•To come into scorpion from this position, slowly bend your knees as you shift your chest forward slightly. If your back is extremely flexible, your feet will have no problem touching your head. You can hold Scorpion pose with your feet dangling above your head.

Sweat RX Magazine

2012-01-09T05:12:00.002-06:00

Check out this CrossFit Magazine!

Awakened One

2012-01-07T04:15:00.001-06:00

“Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it.” - The Buddha

Learn From Criticism

2012-01-05T04:24:00.001-06:00

Don't fret over criticism. If its invalid, ignore it. If its unfair, forgive them. If its based on envy, be compassionate. But if it is a legitimate gripe, learn from it! And if you want to learn how to be a decent person, resist all temptation to offer constructive criticism to others. Criticism is always destructive, but when its hurled your way, forgive those who did so, and learn from it if you can.

Last 2 days of Training

2012-01-04T04:33:00.002-06:00

Ten rounds, for time:
7 Kettlebell swings (70lb)
11 Ring rows
21 Double unders

18:05

21-15-9 reps for time:
Clean (135/95)
GHD sit-up

4:39

I wanted to just give you an idea into my training. I'm not going to tell you exactly what I do because that's too much information. I do 4 Yoga classes each week and I lift heavy 5 times a week. On top of all that I do 4-5 metcons and 2 running sessions. I always row 1-2k for my official warm-up before I start to stretch.

Powerful Mind

2012-01-03T04:11:00.001-06:00

The best athletes seem to form mental images of themselves moving powerfully and quickly, through the movements. Good competitors have the ability to let bad performances roll off their backs. They tend to regard poor performance as an opportunities to learn more about themselves. Then make necessary changes in both their physical and mental preparations for the next competition. Try to move through everything in your head first, then tackle it physically.

Happy New Year

2012-01-01T00:01:00.001-06:00

"Diane"

2011-12-30T15:14:00.000-06:00

21-15-9 reps for time:
Deadlift (225/135)
Handstand Pushups

2:19 12/30/2011 (NEW PR)
2:39 08/08/2011
2:56 07/21/2009

Below is the video of the 2:56 time in 2009. I wish I would have filmed it again.

Nerf Wars 2

2011-12-29T04:59:00.001-06:00

This Saturday Dec. 31st 2011 at high noon will be the showdown! The kids are going down!

Next Generation Crossfit | Nerf War 2011 from Redeemed Productions on Vimeo.

Tabata This Music!

2011-12-28T04:13:00.001-06:00

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

Check out this Tabata music you can download from iTunes

No excuse of when and where to workout! Just listen and go with the music! Awesome!

Everything but Ordinary

2011-12-27T04:29:00.001-06:00

This is a repost from Ross Training:

George Hood isn’t the typical 54 year old man. He is everything but ordinary. He once jumped rope for over 13 hours (setting a world record). Another time he rode a stationary bike for over 222 hours. At the time, that too was a world record and his efforts raised over $25,000 for a memorial fund for an American soldier who was killed in Afghanistan.

Most recently, George Hood shattered yet another Guinness World Record. This time he held the abdominal plank position for 1 hour, 20 minutes and 5.01 seconds.

The video below highlights his extraordinary accomplishment.

As you’ll see within the video, George Hood did not stroll through the challenge. He had to battle through each minute. In his own words,

The spasms were taking over, and I couldn’t control the shaking. I couldn’t spit, and I burped up some acid and knew I was getting thirsty and dehydrated.

As for the purpose of this entry, I’m certainly not suggesting that we all train to the point of extreme exhaustion and dehydration. You can however learn some valuable lessons from George Hood. First, he clearly believes in himself and is able to fight through what others would consider impossible and unbearable fatigue. There is almost always more gas in the tank than you realize.

He also didn’t need a miracle core training infomercial product to break the record. What he needed was mental toughness and a relentless desire to succeed. Those attributes alone will often outweigh the significance of everything else.

If you are a competitive athlete, the time will come when you must push through your comfort zone and thrive in an uncomfortable environment. If you are not mentally prepared, it won’t matter how well conditioned your body is. Either suck it up or pack your bags and go home.

George Hood clearly knows how to suck it up and blast through his comfort zone. We can all benefit and learn from his example of relentless perseverance and mental toughness.

Endurance is patience concentrated. – Thomas Carlyle

Headstand to a Push-up

2011-12-26T04:55:00.000-06:00

Shoulders should be actively extended, shoulder angle should be completely open and body should be hollow. As you push into the HSPU, allow your shoulders to shift forward of your hands and let your legs counterbalance this motion. Remember to keep your elbows in.

Merry Christmas

2011-12-25T04:49:00.001-06:00

Love is what's in the room with you at Christmas if you stop opening presents and listen

NAMASTE

2011-12-24T04:20:00.001-06:00

Namaste means "I salute or recognize your presence or existence in society and universe."

"Linda"

2011-12-23T07:34:00.002-06:00

10-9-8-7-6-5-4-3-2-1 reps fir time:
Deadlift: 1 1/2 body weight @ 285lb
Bench press: body weight @ 190lb
Clean: 3/4 body weight @ 145lb

14:25 TODAY

Last time I did this workout @ 185lb body weight and finished in 15:20

EPIC

2011-12-22T04:34:00.000-06:00

Dodgeball Tournament: 2nd Place Again

2011-12-21T05:19:00.000-06:00

After 9 years my team always(1st place once) takes 2nd place. (not pictured Bob) They really should make dodgeball a professional sport. My functional training has helped with my coordination, agility, and accuracy.

Dodgeball means any game in which players try to hit other players with balls and avoid being hit. There are many variations of the game, but generally the main objective of each team is to eliminate all members of the opposing team by hitting them with thrown balls, catching a ball thrown by a member of the opposing team, or forcing them to move outside the court boundaries when a ball is thrown at them.
Compliments of Wikipedia

-Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.

-Agility: The ability to minimize transition time from one movement pattern to another.

-Accuracy: The ability to control movement in a given direction or at a given intensity.

"Elizabeth"

2011-12-20T05:07:00.002-06:00

21-15-9 reps for time:
Squat Cleans (135/95)
Ring Dips

The last time I did this workout I finished in 7:08. Yesterday I finished in 5:42. I still think I can take another minute off the time. This was the first time I used a kip for the ring dips in this workout for speed.

Winter Running

2011-12-19T04:21:00.006-06:00

Kiah & I ran 4 + miles @ Turkey Mountain yesterday morning. The weather is absolutley perfect right now. I love running early because it gives me a chance to see the beautiful sunrise. The ground is frozen, so I can hear the crunching of the leaves. Being able to see my breath in the air. It brings me closer to nature. Oh and all the other good things for my physical being.

DT

2011-12-18T04:14:00.000-06:00

Five rounds for time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

9:50

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

The Clapping Pull-up

2011-12-17T04:46:00.001-06:00

RECOVERY

2011-12-15T04:21:00.001-06:00

The idea that high-level workouts produce winning performances is not always true. The majority of athletes go overboard, pushing themselves to the brink of fatigue and overtraining. Top athletes have learned that optimal training involves exercising and resting. It's not possible to reach supreme performance levels unless fierce exertions are balanced with recovery.

What lights your fire?

2011-12-13T04:06:00.001-06:00

Great athletes have a crazy ability to both relax and remain somewhat tense. Their muscles are relaxed and ready for maximally powerful efforts during competition, yet within their minds fires burn, which are ready to ignite almost superhuman physical exertion.

Back Squats

2011-12-12T07:46:00.001-06:00

15-12-9 reps, for time:
Back Squats (bodyweight)192lbs
Chest to Bar Pullups

I used 225lbs and finished in 4:03

You Should Try It!

2011-12-10T04:02:00.001-06:00

There is a huge misconception in mainstream society and the fitness community(meatheads)in general, that yoga is for women and old people. Yoga is for everyone and needed by every crossfitter. Stretching helps prevent injuries, keeps the muscles loose, and should be a part of your health maintenance routine. Not stretching actually limits the growth of the muscle and it's output.

Improves Balance

2011-12-08T06:12:00.000-06:00

CrossFit requires your body to be able to move in any direction quickly and with ease in fractions of a second. Without balance, the upper half of the body feels disconnected from the lower half and your response time increases. Many yoga postures emphasize that you to find your core or center, this is your balance. Through conscious practice, your body learns where its center is.

2011-12-07T20:56:00.000-06:00

Stretch Everyday

2011-12-06T04:42:00.001-06:00

Listen to your body and feel the stretch where you know you need to feel it best. It is not motivating to stretch on one's own, so taking a yoga class in a group setting with many others stretching with you can be a fun and innovative way to make stretching an important part of your training, as it should be.

Congrats OSU #3 beat OU 10-44

2011-12-05T13:44:00.000-06:00

New Level 1 Trainer Exam

2011-12-05T04:10:00.001-06:00

On Sunday, Lindsey and I took the new CrossFit Level 1 Trainer test. New for this year, the Level 1 test is the first time a test has been mandatory to be a Level 1 trainer. It is a 50 question written test given at the end of the Level 1 certification. The test is part of an accreditation process that CrossFit is undergoing with a national accreditation body, the American National Standards Institute. All trainers, regardless how much experience you have, or how many Level 1 certs you have been to are required to pass the test over the next year in order to retain their Level 1 status. Level 2 trainers are also required to take the test. The certificate will have to renewed every 5 years. The test examines one’s understanding of CrossFit methodology, programming, nutrition, movements, and other aspects. All that is left is the practical experience.

False Grip -vs- Regular Grip

2011-12-04T04:40:00.000-06:00

For some reason the last 4 years I've been using the false grip with a strict muscle-up. This was the only way I was taught. Fast forward 4 years and now I start out with a regular grip and a kip on the muscle-up. When I got tired on an AMRAP wod the other day I went back to my old strict pull-ups and was able to push through the workout. I love both styles and they work in different situations. The regular grip is all about getting the rings to the waist. What do you prefer? Which way were you taught?

Stay Strong!

BIG GAME OU -vs- OSU

2011-12-03T04:48:00.001-06:00

#9 Oklahoma University "Sooners" -vs- #4 Oklahoma State University "Cowboys"

Who is your team? Who will win?

Strong Running

2011-12-02T15:05:00.001-06:00

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
-Sir Roger Bannister, first runner to run a sub-4 minute mile

$20 Training Tool

2011-12-01T04:21:00.002-06:00

These things are to much fun not to make another post about. I am gaining strength in my core because of these bad boys. I use these as a warm-up tool so I can get a deeper push-up. It's like using blocks in yoga. I have been spending the time in the L-sit so I can get stronger at that skill. Handstand Push-ups are also a favorite of mine because I can go really deep in the shoulder press. I said it before, but this was the best $20 I have ever spent. I can do more with these things than any other piece of equipment I have. So now I will tell you again how to build your very own set.

This time print a list and go to Home Depot or Lowe's and purchase these items.

9' 1 1/4" PVC
8 end caps
4 elbows
4 T's

First cut two 10-14 in. pieces of pipe. (These will be the portions you hold onto) Stick an elbow on both ends of both of these pieces. Second cut four 3-8 in. pieces depending on the height you want, keep in mind the elbows and T joints will add to the total height. The most important part of this step is to keep all these pieces the same length. Place these in the other end of the elbows, and attach the T joints to the free ends. Third cut eight 4-6 in. pieces depending on the base width you desire. Wider is more stable, but takes up more space. Place these pieces in the available slots in the T joints and cap the other ends. You now have parallettes. Fourth you will want to score the surface of the grip portion of the parallettes with a wire brush or just use colored electrical tape like I did.(makes it look pretty, I love black and red combo)

Look Familiar?

2011-11-30T04:28:00.001-06:00

The fitness industry runs in cycles. Concepts are introduced, then debunked when the next best thing comes along. Before the bodybuilding concepts came along, there was functional training. Look at all the strongmen before the 1950's. These guys were like balancing strongmen with very functional muscle. Everything old, as they say, is new again. We squat, deadlift, clean, snatch, climb ropes, sprint, and jump, and were told we're doing the latest and happening things in fitness. Why would we ever move away from these movements in the first place? How many more times are we going to be fooled into thinking there is an easier way, or some magic pill to get us into shape? You get the results you want by training hard.

If you want it, you must try and try again!

2011-11-29T04:05:00.000-06:00

If you have ever wanted to learn the forearm stand, well now is the time. Please read the instructions below and repeat as necessary.

1. Come to the wall.
2. Bring the forearms and palms flat against the floor.
3. Bend the elbows, bringing the upper arms perpendicular to the forearms.
4. Come up into Downward Facing Dog with the legs.
5. Walk the feet in toward the hands as much as possible.
6. Bend one knee and begin to kick up with the opposite leg.
7. The head stays up off the floor. The gaze should be down at the floor.
8. If you are able to get both legs up and invert fully, begin to work on taking the feet off the wall and balancing independently.
9. Come down and rest

Beginners: First, place a block at the wall. Make an "L" shape with the thumbs of each hand (the left hand will be a backwards "L"). Place the hands around the block so that the thumbs are on the front of the block and the forefingers are on the sides with the palms flat on the floor.

Advanced: Once you can get up using the props, begin to try this without the props. Make sure that the elbows stay in line with the shoulders and do not splay out to the sides. If you become very comfortable doing the pose at the wall, begin to attempt to move into the center of the room.

Don't Over-train

2011-11-27T04:54:00.000-06:00

Over-training is a common problem made by crossfitters, and it will impede your results. In the worst case, you may even lose muscle by training too much. To build muscles you must shock your muscles into growth with a few high-intensity workouts a week. 3 days ON and 1 day OFF at minimum.

Keep Learning

2011-11-25T04:56:00.004-06:00

Treyson's 1st skateboard trick!

It's when we start to feel comfortable in our craft that we've stopped learning and stopped progressing. And if it's excellence your striving for, someone else looking in with honest eyes, may just be the only way to get there.

"The difference between what the most and the least learned people know is inexpressibly trivial in relation to that which is unknown." Yes, the amount of knowledge we can gain is trivial, yet, as the Chinese proverb says, "Learning is a treasure that will follow its owner everywhere."

Happy Thanksgiving!

2011-11-24T04:11:00.001-06:00

Gratitude is the inward feeling of kindness received. Thankfulness is the natural impulse to express that feeling. Thanksgiving is the following of that impulse. I'm thankful for my family.

Train With Intensity

2011-11-23T04:09:00.000-06:00

You should treat going to the gym like going to war. It's an intense battle against your muscles. Whether or not you choose to train for muscular development or weight loss, you should perform every set you do with intensity. The more muscle tissue you break down during your workout, the more muscle your body will develop. One way or the other, the truth is most people don't train hard enough, think what they could gain if they put in that extra effort each workout.

Route 66 Half-Marathon Results

2011-11-21T04:39:00.003-06:00

Full Results Here:

JL and I set out to run the half-marathon for fun! Our time was 2:03:17 which is not bad for 2 bathroom breaks and walk through every water stop. It was really cold this year, especially coming down Riverside with the wind in your face. The new route had a better scene of midtown Tulsa. I didn't train for a half-marathon I just decided to do it. I stay fit because it's my lifestyle.

7009 Chad Smith 33 M M 30-34 74105 Tulsa OK 998 102/177 606/1263 2:04:17 56:45 1:30:34 2:03:17 9:29

"The Seven"

2011-11-20T05:23:00.003-06:00

WOD: "The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Chad Smith 28:44

Seven rounds for time of:
7 Handstand push-ups
7 Thruster, (135/95)
7 Knees to elbows
7 Deadlift, (245/160)
7 Burpees
7 Kettlebell swings, (70/55)
7 Pull-ups

May 6th 2011
2:08
6:25
10:56
16:05
23:06
29:29
34:24

Nov 18th 2011
1:52
5:46
10:08
14:52
19:25
24:29
28:44

13.1 MILE RACE

2011-11-19T18:15:00.003-06:00

I run well......because I can! Many people have told me, "I could never do that." What they don't realize is that they CAN. Anyone that has two legs and doesn't have a limited mobility can run. I run because running has no limits - anyone can become a runner. I'm running the route 66 half marathon in the morning. The satisfaction I get from running is like no other!

Will Yoga Enlighten Me?

2011-11-19T04:03:00.001-06:00

Well…it might (of course, it could take a few lifetimes of practice). But then again it might not. But it doesn't really matter because yoga is a process, and there's a lot of good to be had along the way. However, yoga is not about self-absorption. Yoga is about being in the world.

Practice

2011-11-18T04:12:00.000-06:00

Teaching your body where to move in space and time is a practiced art. The more you practice it, the better you’ll be. Whether it’s the squat, the pull-up, or the split jerk. Everything can be taught and can be learned. You may not be good at it the first time. That is to be expected. We all sucked at almost everything the first time we tried it, whether it was in the gym or in the kitchen. Sucking at something doesn’t mean you shouldn’t do it. It just means that you need to practice it. Practice makes perfect! There would be no golfers ever if perfect was a prerequisite for stepping on the links.

Route 66 Half Marathon

2011-11-17T04:14:00.001-06:00

Here is the course map for the race on Sunday morning. My friend JL and I will be running the half marathon for fun.

Half Marathon Information

-The Williams Route 66 Half Marathon is run on a USATF certified course.
-The Williams Route 66 Marathon is electronically timed using the ChronoTrack timing system.
-Participants in the half marathon must be at least 12 years old on race day.
-All Sunday races start at 8:00 a.m.

This will be my 3rd half marathon

Visit website here:

Stretch It Out

2011-11-16T04:02:00.000-06:00

Flexibility does not come overnight. Many people begin a stretching program only to abandon it soon after because they haven't seen it make a difference in their runs or flexibility. Studies have shown that performing stretching excercises(YOGA) reduces the risk of injury and soreness. It also reduces soreness felt the next day by decreasing the build-up of lactic acid in muscles. Stretching can also prevent cramps. Some muscles, like calves, have a tendency to cramp up more than usual during a run.

Marquez vs Pacquiao II Highlights

2011-11-15T05:49:00.001-06:00

BOXING

Today's Workout

2011-11-14T17:25:00.001-06:00

Yoga, then

Volume Training @ 225lbs on 1 minute x 12 minutes (4 rounds per exercise)
Sumo Deadlift x 3
Deadlift x 5
Snatch grip Deadlift x 3

10-9-8-7-6-5-4-3-2-1 reps for time:
Push-up to Deadlift @ 135lbs
KB Thrusters @ 53lbs x 2

9:44 rx'd

Strong Finish

2011-11-14T04:22:00.002-06:00

Pub Run Results (KEG)

2011-11-13T04:39:00.002-06:00

This is where the whole idea was BORN! Next year you will see lots of different people carrying kegs.

I have no idea what these guys are doing?

Two very focused Hippies with their hair blowing in the wind.

Adam & I carried a 30lb keg for the full 4 miles of the pub run. It was so awesome, we just worked together and had a great time. Next year you will see a keg challenge and see who can finish the fastest. We were the first, but it's only the beginning.

305 Chad Smith Tulsa OK 33 41:34 41:33
306 Adam Hinds Tulsa OK 26 41:34 41:32

Results Here:

Benefits of Yoga for an Athlete/Crossfitter

2011-11-12T05:00:00.001-06:00

Yoga has many health benefits for your cardiovascular system

~The gentler forms of yoga lower your blood pressure because the yoga poses keep blood flowing evenly throughout your body while you focus on your breathing.
~Energy* Regular yoga practice provides consistent energy.
~Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.
~Body Awareness* Doing yoga will give you an increased awareness of your own body.
~Core strength* With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga.

McNellies Pub Run

2011-11-11T04:57:00.001-06:00

Tomorrow at 3pm I will be running a different type of race. My friends Adam, Matt, & I are running with a keg for this race. This one is more for fun than competitive. A special category for those runners who would like to drink their beer during the race. Guinness Challenge participants will have to FINISH three 12ounce Guinness pints during the 4 mile run; one at each water stop (at about mile marker 1.5 and 3) and one at the finish line. Should be fun!

Load The Bar

2011-11-10T04:50:00.002-06:00

I believe high volume OLY lifting with a moderate to heavy load is the best way to improve your technical proficiency. When you’re too tired to muscle the weight, your body has to be efficient or the weight’s not going up.

Today's Workout

2011-11-09T12:00:00.001-06:00

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

I didn't get any PRs today, but when you try to lift all 3 and set a PR it can't always happen. If you want to build as much muscle as you can, you absolutely MUST use heavy weights. By heavy, I mean weights that are challenging for you. To build muscle mass you need to shock your muscles into growth with heavy weight training sessions. I also counter-balance all this with four Yoga sessions a week.

Power Clean @ 275lbs
-I decided too not squat clean today bc of the OHS

Bench Press @ 345lbs
-I decided to stop there due to time

Over Head Squat @ 235lbs
-my shoulders are so tight from the 90 power snatches yesterday

OLD TALE tells of the importance of facing things we'd rather not at times:

2011-11-08T04:09:00.000-06:00

Three monks went toward a gate. The first monk went up to it but a snarling dog was there. He shook with fear and ran but the dog ran after him and ate him. The second monk went to the gate and also ran away but the dog caught up with him and gobbled him up. The third monk approached the gate and sized up the dog quickly. He gave the dog no time to bark but charged at him yelling fiercely. The dog whimpered, placed its tail between its legs and ran like mad away from the monk. The moral of the tale is to face your fears before they eat you up. Being yourself includes facing your fears and not letting them get the better of you, for as soon as you let fear run your life, you start marching to other people's tunes, often tunes aimed at making you subservient, obedient, and in conformity with their preferences.

Parallette Training

2011-11-06T04:57:00.001-06:00

This exercise is very demanding on your shoulders and core. Sit on the ground or an exercise mat in an upright position with your legs out straight in front of you and good posture. Place your hands flat on the parallettes to your side and push yourself up off the ground. Then tuck your knees in and shoot the legs straight back and up. If it is too challenging to keep your legs straight at first, start with bent knees until you get stronger.

Glutamine

2011-11-05T04:27:00.001-05:00

I have been using this product everyday to help my body recover faster from all the workouts. I think it helps me so I wanted to share some info.

1)Adding a dose of glutamine to your post-workout drink can speed up the recovery process.

2)Glutamine may be beneficial by increasing growth hormone levels in the body.

3)Glutamine is an effective tool for increasing workout performance and recovery.

Improvements Through REST

2011-11-03T04:24:00.001-05:00

You're thinking about it too much. My body isn't just being lazy on rest days, its rebuilding. Resting is part of your training! On my rest days when I'm training for an event I rest but not mentally. I am always analyzing my training routine and looking for places to improve. The workouts themselves only provide the stimulus for change. The change itself (hopefully an improvement in fitness level) takes place during the periods between workouts.

Tuesday Night Running Group

2011-11-01T04:53:00.001-05:00

This is the Fat guy and The Jolly Green Giant!

Happy Halloween

2011-10-31T04:56:00.001-05:00

Tulsa Run Results

2011-10-30T04:18:00.001-05:00

Everything went well for me and my time was on pace to beat my previous finishes. Then came the sun and the hill and I started to get really HOT! I decided to sprint the last 800 meters. That was a mistake because I stopped short of the finish and felt like I was going to puke, about 30 seconds later I decided to finish. The fat suit is always tough no matter what year. The crazy thing is that I'm very consistent with 1:15 year after year.

All Results Here:

5 Days of Programming

2011-10-29T05:00:00.002-05:00

I was given a chance to program a week for our gym Next Generation CrossFit. I love putting together differnet workouts with different skill/strengths. I have been programming for my Dad for over 175 differnet workouts so far. People have to be super careful too not over-train certain muscle groups. Programming REST is super important in every workout program. Crossfit demands that you should be good at a list of disciplines, Olympic-Style Weightlifting arguably being the most fundamental one. So there is Weightlifting, Powerlifting, Indoor Rowing, Running, Gymnastics, Calisthenics, and some other stuff. Your "programming" will depend on where your weaknesses are. The Crossfit programming of someone with a 8-minute mile and a 500 pound deadlift should be different than the programming of someone with a 5-minute mile and a 200 pound deadlift. That is why everyhting can be scaled!

Monday
6 rounds of Tabata muscle snatches (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata back squat to push-presses (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata deadlift to bar push-ups (135lbs / 95lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata split jerks (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute

This workout was awesome, because we never do a tababta workout with an empty bar. It was a real shoulder burner. It was all about total reps instead of lowest round.

My rep scheme:
Muscle Snatch @ 75lb
10/10/10/12/11/12 = 65 reps
Back squat to Push press @ 45lb
10/10/10/10/11/10 = 61 reps
Deadlift to Push-up @ 135lb
6/5/5/5/4/5 = 30 reps
Split Jerk @ 45lb
11/8/7/7/8/8 = 49 reps

Total reps = 205

Tuesday
Row 12 x 1min with 1 min REST between sets
Max Meters

I love doing interval workouts on Tuesday's! I thought I would share the love with the whole gym.

My meter output:
278/282/282/283/282/282/305/297/299/303/307/303
Total meters 3503

Wednesday
6 rounds for max reps:
1min Thrusters (95/65)
1min Burpees
1min REST

Most people fear the things in which they don't understand or the things they suck at. Work your weaknesses and you will realize you don't have a weakness anymore!

My rep scheme:
Round 1) 23/18 = 41
Round 2) 18/15 = 33
Round 3) 16/15 = 31
Round 4) 16/15 = 31
Round 5) 16/14 = 30
Round 6) 16/15 = 31

Thrusters @ 95lb = 105 reps
Burpees @ 190lb = 92 reps

Total reps = 197

Thursday
for time:
800 m Run with medball (20/14)
100 box jumps (24/20)
800 m Run with medball (20/14)

I can't say that I have tried this one yet. I need a REST day after 3 days ON!

Friday
21-18-15-12-9-6-3 reps for time:
Wallball (20/14)
KB swing (55/35)
T2B

I did not do this one either, because of the Tulsa Run.

Almost Race Day

2011-10-28T04:26:00.001-05:00

Tomorrow is the big day.

Mr. Dubbs

2011-10-27T20:56:00.001-05:00

Next Generation Crossfit | Jeremy Bedell's Story from Redeemed Productions on Vimeo.

This video will inspire everyone to start making the right choices!

Strength Wraps

2011-10-26T03:59:00.001-05:00

I've been using these wraps for about two weeks now. They rock for wrist support, and what is cool about them is you can transition between loose and tight quickly in the middle of a workout without having to take them off. You can easily throw them in the washing machine. They cost me $25 and I got the black with the red thread. If you are looking for some extra wrist support check them out on Facebook.

Find A Happy Place

2011-10-24T04:26:00.001-05:00

Finding a place of peace within movement comes from our ability to focus with discernment (like what we find when practicing yoga). This can also help us find our “zone,” that place where “how much longer” and “I'm tired” dissipates.

CrossFit Level 1 TEST

2011-10-23T04:07:00.002-05:00

If you are CrossFit Level 1 certified, did you know that in order to keep your certification, you need to complete a written test? Lindsey & I are already signed up since I have 5 certs and she has 2 certs. The tests dates can be found on CrossFit.com

CrossFit Level 1 Trainer Course Test FAQ

What can I expect on the Level 1 Trainer Course test?

The test is 50 multiple-choice questions based on the core concepts, methodology and
foundational movements of CrossFit. All of the material used comes directly from the two-day Trainer Course and the CrossFit Training Manual. It takes approximately 1hour and is a closed book/ notes test.

How difficult is the test?

The test is designed to be a review of the two-day Level 1 Trainer Course and reinforce the essential elements behind CrossFit training. Anyone who studies the CrossFit Training Manual, actively participates in a Level 1 Trainer Course and has had exposure to CrossFit training via the website or a CrossFit affiliate, should have little difficulty passing the test. Unlimited opportunities to retake the test should ensure success for anyone driven towards achievement.

What is the best way to prepare for the test?

Attend a Level 1 Trainer Course and study the CrossFit Training Manual. Experience and familiarity with CrossFit through training at a local affiliate or utilizing CrossFit.com will also be helpful.

What if I do not pass the test?

Those who decline to take or fail the test will receive a Level 1 Certificate of Attendance at the conclusion of the Level 1 Trainer Course. Attempts to retest will be offered for $150each. There is no limit to the number of times the test may be retaken.

What is the difference between a Level 1 Trainer Certificate and a Certificate of Attendance?

A Trainer Certificate is required by CrossFit to train others using CrossFit methods (per the Trainer Agreement) and become an affiliate owner. A Certificate of Attendance simply documents participation at a Level 1 Trainer Course and does not meet CrossFit’s requirements for legally training others using CrossFit methods or for affiliation.

I have no intention of becoming a trainer or owning an affiliate, do I need to take the Level 1 test?

No. The test is optional. A Certificate of Attendance is sufficient recognition for individuals desiring to learn and better themselves (not train others) through CrossFit’s methodology for health and fitness. However, everyone can take & benefit the test, no matter their goals, as it is a good learning tool for highlighting essential concepts and reinforcing the fundamentals taught during the Level 1 Trainer Course.

When does my Level 1 Trainer Certificate expire?

5 years from the most recent successful test date. Certificates of Attendance will not expire. I will be required to retake the course & test every 5 years in order to maintain a Trainer Certificate and/or my Affiliation?
Yes. A Level 1 trainer certificate is only valid for 5 years. After 5 years from the date of issue the course and test must be taken again and passed to obtain the most current Level 1 Trainer Certificate and maintain affiliation. Fee for “renewal” courses is $500.00.

I am already a Level 1 CrossFit Trainer; do I need to take the test?

Yes. Everyone who currently holds a Level 1 Trainer Certificate dated before April 1, 2010, will be required to pass the test (not re-attend the course) by Dec 31, 2011 in order to keep his or her Level 1 Trainer Certificate current.

My current Level 1 Certificate expires on Dec 31, 2011?

Yes. All Level 1 Certificates dated before April 1, 2010, that do not get updated with a passing test score, automatically become Certificates of Attendance on Dec 31, 2011. Once the test is taken and passed your Certificate will be valid for 5 years.

What happens if I have a Level 1 Certificate dated prior to April 1, 2010 and I do not take or pass the Level 1 Trainer Course test by Dec 31, 2011?

All Level 1 Certificates will become Certificates of Attendance and the distinction and opportunities (training others and affiliation) provided by the CrossFit Trainer Certificate will be forfeited.

How do I register for the test and renew my Level 1 Trainer Certificate?

Follow the regular registration links on CrossFit.com to register for any Level 1 Trainer Course. In the registration system there will be an option to register for ‘Test Only’. Verify the current certificate by providing the location and date of the Level 1 Trainer Course previously attended.

How much does my renewal test cost?

Individuals who received a certificate for a Level 1 Course prior to April 1, 2010 will have until Dec 31, 2011 to take the test once, free of charge.

The ‘Test Only’ option closes one week prior to the Level 1 Trainer Course. Does the Level 1 test affect my Level 2 Certification?

Yes. Current Level 2 Certifications require passing the Level 1 test and receiving a current Level 1 Trainer Certificate by Dec 31, 2011.

I am an Affiliate, what happens if I do not pass the Level 1 test?

Current Affiliates will have until Dec 31, 2011 to pass the Level 1 test. Any Affiliate that has not passed by this date forfeits the distinction and privileges of a CrossFit Level 1 Trainer, including Affiliation.

Pull-ups

2011-10-22T06:12:00.000-05:00

The Crossfit philosophy advocates kipping pull-ups, which are different than standard, dead-hang pull-ups. In a kipping pull-up, you swing your body and drive your hips upward, using your entire body to raise your chin over the bar. This can be difficult to learn, but the idea is that you can do more pull-ups in less time and thus work your muscles more intensely than you can with dead-hang pull-ups.

Balance

2011-10-20T04:56:00.001-05:00

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

Make sure you are very balanced.

Team 10 x 400 Meter Relay

2011-10-18T20:59:00.004-05:00

Eric Moon & I ran the relay keeping our time between 1:15- 1:24
Big headwind on the last 100 meters of every round and much colder than usual.

STRETCH

2011-10-17T04:56:00.001-05:00

-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?

"Mr. Joshua"

2011-10-16T04:39:00.001-05:00

Five rounds for time:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, (250/150)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

30:00 rx'd
I had to share the GHD for sit-ups with two other people.

1st Grade (1 Mile Race)

2011-10-15T05:20:00.001-05:00

Kate ran non-stop the whole mile. She told me she wanted to win and I said well I can only go as fast as you can. She told me too just run fast and she would keep up with me. Kids have a natural POSE.

Tuesday Night Track Work

2011-10-14T05:14:00.001-05:00

5 ONE MILE Repeats only 2-3 min REST

1200m Warm-up
1600m 6:10
1600m 6:37
1600m 6:59
1600m 6:48
1600m 6:32

Tulsa Run 2011 is coming up

2011-10-12T05:06:00.000-05:00

I will be wearing the Fat suit again!

2009

2010

For 33 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 2011 Tulsa Run?

Click here to sign up: