"B" FIT

Taking an Extended Break

2011-11-05T19:31:00.000-05:00

I'm taking a break from blogging so that I can focus on my training.

Best,

Miss B

2011-11-02T22:14:00.000-05:00

I've started my first full week of Operator sessions at Atomic Athlete. I'm training with real life superheros and boy do they train hard!
Whew!

Fireman's Carry - Results

2011-10-31T12:18:00.000-05:00

Great turnout!

Saturday's WOD - Atomic Athlete

2011-10-29T20:27:00.000-05:00

Warm Up
4 rounds
8 x burpees
8 x shoulder dislocates
Instep

WOD#2
8 rounds
800 meter run
3 x Atomic Man Makers (20lb DBs)
3 x ankles to bar
6 x sandbag get ups (60lb bag)
My Time: 44:00

WOD#3
3 rounds
foam roller (wherever it hurts)
HUG

It was perfect weather for this one!

Friday - Rest Day!

2011-10-28T10:18:00.000-05:00

Fireman's Carry Instructional Video

2011-10-27T23:50:00.002-05:00

Sunday's TRIBE CHALLENGE

2011-10-27T23:04:00.002-05:00

Sunday's WOD - AUSTIN HIGH

When: Sunday October 30th 2011
Where: Austin High Football Field Grass
Time: 0900
Equipment: A partner about your weight. Costumes optional. Spectators and cameras are welcome!

Challenge:
Two person teams - As a team, complete 1 mile of Fireman's carries (approx. 1800yds).

Breakfast afterward: Tacos N Tequila (TNT) all you can eat breakfast buffet including bottomless Mimosas ($20 incl. tax)

Wednesday - Atomic Workout

2011-10-26T22:21:00.000-05:00

Warm Up
4 rounds
barbell complex (45lbs)
6x push ups
instep stretch each leg

WOD#2
8 rounds
3x barbell thrusters increasing weight each round
(65-75-85-90-105-115-120-125)
peanut stretch

WOD#3
6 rounds
4 x Scotty Bobs (increasing weight)
(DBs: 25-25-30-35-50-50)
15 ft. rope climb (no legs)
15 x hip flexor side kicks

WOD#4
6 rounds
5 x Bulgarian split squats (each leg)
30 meter tire drag (sprint)
3 x mantis stretch

Had a real hectic day at work and I needed this one! I'll be feeling it tomorrow. Those 50lb DBs looked like some thing the "Flintstones" would use! I was able to do two rounds of Scotty Bobs with them. Fuck Yeah!

Tuesday's Atomic Operator Class

2011-10-25T20:04:00.003-05:00

Warm Up
Find your 1 rep max back squat
10 x 95
5 x 115
3 x 135
3x 155
1 x 175
1 x 195
1 x 205
1 x 225 (= current pr)

WOD#2
"Supersquats"
Take 65% of your 1 rep max and add 5 lbs to it
Back squat x 20 consecutive reps taking 4 breaths in between each rep holding the bar the entire time.
Miss B's Weight: 150lbs

WOD#3
6 rounds
5 x military press
(65-85-95-105 -115x 2, 105x3,105)
15 ft rope climb (no legs)
HUG

WOD#4
5 rounds work capacity- no rest during the round
5 x KB swings (16kg)
5 x R KB snatch (12kg)
5 x L KB snatch (12kg)
5 x KB swing (16kg)
5 x KB L squat clean thruster (12kg)
5 x KB R squat clean thruster (12kg)
5 x KB swing (16kg)
5 x KB slasher/halos (each side) (12kg)
5x KB swing (16kg)
5 x deadlift @ 135lbs
30 second rest

WOD#5
3 rounds
30 second plank hold on elbows
6 x ankles to bar
foam roller on back
4 x each side KB windmill stretch (8lb KB)

Worked out with the boys tonight. It was fun and hard. Tod explained that each week we will repeat the 1 rep max/Supersquat WOD. Last week my upper body collapsed at 225 identifying my core weekness. This week he held me at 225lbs and my torso collapsed slightly. He explained that we are not trying to go up on my 1 rep max each week..only the supersquat (65% + 5 lbs). The work cap was a killer!

Monday - Rest Day!

2011-10-24T08:15:00.000-05:00

Grand Teton National Park

Happy Monday

Healthy Aging

2011-10-23T13:44:00.002-05:00

I have not been feeling "right" for a while and finally went to see my doctor. I typed up my list of symptoms and took my temperature and pulse every morning before getting out of bed since I have hypothyroidism.

Some of my DAILY symptoms included:
nausea
mental fog
poor short term memory
night sweats
joint/muscular aches
very strange dreams
thinning hair
mood swings
Daily morning temperature - low 97's
Daily resting pulse - low 50's

Diagnosis:
#1 Textbook symptoms of perimenopause (average age is 47, I'm mid-48)

#2 Because of my daily hormone fluctuations, my T3 has wandered out of range (too low) which brings back my symptoms of hypothyroidism because I need T3!

Treatment: Stay on the same dose of thyroid replacement and begin very low dose estrogen therapy to stop the DAILY hormone fluctuations as I transition into full menopause (average age is 52) and by doing that, helping my body convert T4 to T3 again. My doctor and I reviewed my past medical history carefully to determine if I have any risk factors to estrogen therapy. I have NO risk factors.

Estrogen Replacement: An FDA approved plant based estrogen spray. It's like perfume except it has no scent. I spray one "spray" on each forearm, let it dry a few minutes. DONE! I can exercise, shower, swim, etc. The drug is absorbed into the bloodstream through my skin! I would like to personally thank the research scientist out there who figured out this method of drug delivery.You rock!

Outcome: I have been on my HRT (hormone replacement therapy) for just over a week and I feel better than I have in MONTHS! The other good thing is that I'm not going to need to change the dose of my thyroid replacement. I've been on the same dose for over 2 years. We are going to check my T3 in 8 weeks to see where it's at, but I can tell you, I feel like a new person.

I accept that I am getting older and I want transition into each decade feeling as good as I can because I still have a lot of things I want to do. To do those things, I need to feel content and happy in my heart and mind as well as staying fit and healthy. I also dont want to be a burden to those around me with a long list of health problems as time goes on.

Sunday's WOD - AUSTIN HIGH

2011-10-23T13:06:00.000-05:00

Warm Up
2 rounds
Mini Lag Blaster
10 push ups
pigeon stretch

WOD
3 rounds for time
22 KB swings (25lbs)
22 tire jumps (30 ")
400 meter run
22 burpees
22 wall ball (12lb)
My Time: 24:50

My shoulders were a bit sore from yesterday so I scaled the weight. This workout was plenty hard after yesterday's stamina session at Atomic.

Atomic Athlete Workout

2011-10-22T11:38:00.001-05:00

STAMINA
60 minute cap to complete the following:
*No rest periods in transition

1 mile run

10 rounds
8 x close grip snatch (45lbs)
6 x box jumps
6 x toes to sky
40 sandbag get ups (40lbs)

10 rounds
8 x mutant man makers (20lb KBs)
6 x hippity hops
8 x Russian twists (10lb weight plate)

1 mile run

Miss B's Time: 56 minutes

Friday - Rest Day!

2011-10-21T07:33:00.000-05:00

TGIF!

More Information about Cancer (click on the links)

2011-10-20T19:09:00.000-05:00

Chemotherapy and Radiation Procedures
Breast Cancer Health Center
Liver Cancer
Testicular Mesothelioma

Thursday - Atomic Workout

2011-10-20T08:44:00.000-05:00

Warm Up
4 rounds
12 KG KB
8 x KB swings
8 x KB goblet squats
4 x KB lunges, KB on shoulder (8 total)
4 X KB one armed sit ups (8 total)

WOD#1
20 rounds, every minute on the minute
5 x burpees
suicide sprint
Rds 4-17, I did 6 burpees, Rds 19-20, I did 8 burpees

WOD#2
4 rounds
weighted sit ups (35lb plate)
DB fingertip carry x 200 feet (15lb DB)
8 x Russian twists (25lb plate)
8 x KB deadlift (2x16kg KBs)

WOD#3
30 seconds Jane Fonda
shoulder hand job 2.5lb plate

Wednesday - Atomic Workout

2011-10-19T21:31:00.000-05:00

Warm Up
10-1
jump squats
push ups
sit ups

Wod #1
6 rounds or 10 min.
5 KB front squats (16kg, 45lbs)
10 meter tire drag forward
10 meter tire drag backwards
Yand L

WOD #2
6 rounds or 10 min.
5 x deadlift (135lbs)
3 box jumps
3 x floor angel each side

WOD#3
6 rounds or 10 min.
5 x floor press (95lbs)
rope climb
HUG

WOD#4
6 rounds or 10 min.
5 x hang clean 95lbs,85lbs)
5 x jingle jangles
4 point stretch

WOD#5
6 rounds or 10 min.
3 x manmakers (20lb DBs)
4 med ball slams
peanut

I'm feeling better each day... will post about what's been going on this weekend.

2011-10-19T06:38:00.002-05:00

Tuesday's Atomic Operator Class

2011-10-18T19:24:00.000-05:00

Kelli Dean, 50 year old Crossfitter

Warm Up
Find your 1 rep max back squat
HUG stretch inbetween each round
Here is what I did:
5 x 95lbs
5 x 115lbs
5 x 115lbs
3 x 145lbs
3 x 165lbs
2 x 185lbs
1 x 195lbs
1 x 205lbs
1 x 215lbs
1 x 225lbs (pr)

WOD#2
8 rounds
bench press x3
pigeon stretch
85-95-105-115-120-125-135x 2(fx1)- 125

WOD#3
wearing 15lb vest
10-8-6-4-2
*step ups (multiply step ups x 5)
*50-40-30-20-10
Curtis Ps @45lbs
My Time: 10:30

Monday - Rest Day!

2011-10-17T08:10:00.000-05:00

Happy Monday!!

Sunday's Tribe Workout

2011-10-16T12:35:00.000-05:00

Warm Up
HUG stretch
10 reps Jane Fonda x 3 rounds

WOD
"Running Leg Blaster"
5 rounds
100 yard run
20 air squats
20 stationary lunges
10 jumping air squats
10 jumping switch lunges

Note: I ran barefoot up and down the football field for each round and tried not to rest too much in transition. I decided I didnt care about my time, I just enjoyed the great weather and the feel of the grass between my toes.

Barbells for Boobs - Crossfit Centex Affiliate

2011-10-15T20:17:00.000-05:00

Crossfit Benchmark "Grace"

30 Clean and Jerks @ 95lbs

Miss B's Time: 2:48 (woot!)

Pics and video coming soon!

"Fighting Cancer With Exercise" - by Liz Davies

2011-10-14T20:08:00.001-05:00

Exercise can have a range of important benefits that are quite specific to cancer patients. Because those with the disease often suffer from lack of energy, motivation is one of the most important aspects of getting people up and moving. Strong familial support groups can help in this regard and having a close network of friends can boost both physical and psychological health.

One of the best motivational tools for exercise when undergoing treatment for cancer is to think small at first. Priming oneself to run a marathon in the next month or so is not generally realistic, though it is quite possible that such a feat might be worked up to. Rather, stepping outside for a walk in the woods or nearby fields might be just what is needed. Likewise, patients might swim a few laps at the local swimming pool; go for a jog through the neighborhood, or cycle with a friend, a spouse, or a son or daughter at the local park.

While exercise provides undeniable benefits to the cardiovascular system as a whole, it also is crucial to a person’s spiritual core. When outdoors and exerting oneself just a bit more than usual, endorphins are released within the brain that provide a sort of natural high, which can affect all aspects of an individual’s thinking. These endorphins are mood boosters, and can help people who had previously kept to themselves to begin to embrace friends and family a bit more.

Cancer patients often suffer from a considerable amount of stress, and this is understandable. Exercise can do wonders for this, however. Going for a hike with a group of close friends can distract the mind from other issues. In addition, it can actually help with aches and pains that are sometimes associated with chemotherapy and radiation procedures. For one, pain is sometimes exacerbated by stress. By focusing on activities that are natural stress reducers, some of this pain may very well disappear or will at the very least lessen a bit.

For men and women who are lacking the motivation to begin even a beginner’s exercise regimen, it is very important that loved ones get involved. Children can be particularly important here. If a parent has cancer, boys and girls can encourage their mother or father to move around a bit and get back to some of the activities they had previously enjoyed.

In the end, exercise can have significant positive impacts for cancer patients. It can reduce stress, improve mood, and bring people closer to their families. These benefits are seen by people with all types of cancers including breast cancer, liver cancer, and rare forms of cancer like testicular mesothelioma. Encouragement from doctors, nurses, family members, and friends should all prove highly motivational in prodding individuals out into the fresh air.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Friday - Rest Day!

2011-10-14T07:42:00.000-05:00

Happy Friday!

Never Give Up!

2011-10-13T16:58:00.002-05:00

Thursday - Atomic Workout

2011-10-13T09:02:00.001-05:00

Warm up

4 rounds

barbell complex (45lb bar)\HUG

6 rounds

3 x squat clean (95-105-115-135-145-150(pr))

scarecrow stretch w. 2.5 lb plates

6 rounds

5 x deadlift (115-135-175-185-205-235)

glute ball

6 rounds

8 x DB floor press (15/20lb)

15 ft. rope climb

all the way down stretch

Still a little sore, but I felt great after this strength session!

Unscheduled Rest Day

2011-10-12T21:18:00.000-05:00

Too sore today to work out....

Tuesday's Atomic Operator Class

2011-10-11T20:57:00.000-05:00

Warm Up
4 rounds
5 x OH squats (PVC, 15lb bar)
5 x power snatch (PVC,15lb bar)
5 shoulder dislocates (PVC)
HUG stretch

WOD#1
Focus: Speed
8 rounds
3 x power snatch (45lbs)
3 x elevated toe touch w. 15lb med ball

WOD#2
Focus: Strength
7 rounds
3 x push press (PR'd @ 130lbs)
6 x tarzan pull ups
shoulder stretch

WOD#3
6 rounds
10 x barbell lunges (65lbs)
Instep to pigeon stretch

I was a little sore from yesterday's work capacity session, but I PR'd on my push press!

Atomic Athlete Workout

2011-10-10T21:47:00.000-05:00

Warm Up
4 rounds
10 x KB swings 12kg
10 x goblet squats
5 x one arm push press (15lbs)
100 meter run

WOD = Work Capacity
15 -1 rep scheme/ 45 minute cap
Scotty Bobs (rds 1,2,3 @25lbs, rest @ 15lbs)
jingle jangles
weighted sit ups (rds 1,2,3 @ 35lbs, the rest @25lbs)
power cleans (rds 1,2 @ 95lbs, the rest @ 85lbs)
24 inch box jumps
My Time: 44 minutes

Although I'm not feeling my best, I managed to crank out a minimum of 7 unbroken cleans each round!

TRIBE Challenge October 30th - 1 Mile Fireman's Carry (2 person team)

2011-10-09T13:32:00.000-05:00

“Every man should be able to save his

own life. He should be able to swim

far enough, run fast and long enough

to save his life in case of emergency

and necessity. He also should be able

to chin himself a reasonable number

of times, as well as to dip a number of

times, and he should be able to jump

a reasonable height and distance.”

(Liederman, Endurance)

Saturday's WOD - Atomic Athlete

2011-10-08T13:04:00.000-05:00

Warm Up
8 x sandbag front squats
8 x push ups
4 x one arm sit ups
400 meter run

WOD
Work Capacity
12 rounds or 40 minutes which ever comes first
4x sandbag burpees (60 lb bag)
8x walking lunges
8x plank walk ups
4x one arm KB swings
400 meter run

I barely finished this one. I'm still not feeling quite right. Hoping some labwork will shed light on the situation... On a good note , I got to meet Rob Shaul. He is super nice!

Friday - Rest Day

2011-10-07T07:42:00.000-05:00

TGIF!

Grand Prismatic Spring

2011-10-06T20:16:00.000-05:00

Aerial view of Grand Prismatic Spring - Yellowstone Park

I grew up surrounded by such beauty.

Thursday - Atomic Workout

2011-10-06T19:22:00.000-05:00

Scott Spencer Tattoos

Warm Up
6 x sandbag back squats
6 x push ups
200 meter shuttle run
pigeon

WOD #1
10-8-6-4-2
400 meter run in between each round
deck squats
inverted row
dips
ankles to bar

WOD #2
8 rounds
10 x good mornings with 45lb bar
8 x Russian twists with 25lb plate
60 second plank hold

WOD #3
30 second Jane Fonda's
50 x shoulder hand jobs with 2.5lb plate

Felt pretty good this morning, although my "morning brain" wasnt firing on all cylinders.

Wednesday - Atomic Workout

2011-10-05T21:36:00.000-05:00

Obj Strength

Warm Up 4 Rounds
8x Back Squat @ 95/75#
8x 1 Armed Bench Press @12kg (each side)
8x Ankle to Bar
3x Squat to Stand
Pigeon

Training

1) 8 Rounds
3x Back Squat (should be at your working load by round 4)
3x Shoulder Sweep (each side)
My Working Load: 180lbs

2) 6 Rounds
5x Bench Press (up in weight)
Rope Climb
3x 1 Leg Deadlift @ 16kg
My Working Load: 115lbs

3) 6 Rounds
Kettlebell Double Eagles @ 20kg rds 1-4, 24kg rds 5-6
Peanut
I felt much better today with more energy and focus = the ups and downs of hormone poisoning!

Atomic Operator Session #1

2011-10-04T20:14:00.004-05:00

Warm Up
4 rounds
5 x turkish get ups, each side (15lb KB)
100 meter run
HUG

WOD #1
4 rounds
300 meter shuttle run
every 2.5 minutes
Goal: The faster you run, the more rest you get!

WOD#2
10 min AMRAP
3 x Sandbag Get ups (60lb, 40lb), each side
6 x sandbag front squats (60lb,40lb)
9 sit ups
Rounds Completed: 4 + 6SBGU,6 FS

WOD#3
10 X weighted sit ups (25lb plate)
10 X KB slasher (each side, 15lb KB)
10 X leg/head extension
100 meter double KB farmers carry (35lb KBs)

WOD#4
3 rounds
peanut
ultimate shoulder stretch
all the way down

I have been given the unexpected open invitation after 4 months of training at Atomic Athlete to attend the "Operator" sessions. This class is by coaches invitation only and the programming is for the elite military athlete. I got my anticipated "initiation" this evening. I did not have enough "gas" after those 300 meter sprints and hit a fucking wall of darkness during the sandbag get ups. Coach had me drop the 60lb bag and handed me the 40... I still continued to struggle. I lost all will, I lost all confidence, I gave up, I could not go on when the clock ran out. Thankfully, I continued to the next workout and pushed through. My body is starting to go through physiological changes related to my age and I'm trying to push through because it's not going to go away. Stubborn body... stubborn owner.

Monday - Rest Day!

2011-10-03T07:40:00.000-05:00

Happy Monday!

Sunday's WOD - AUSTIN HIGH

2011-10-02T11:06:00.000-05:00

Warm up
2 rounds
barbell complex:
6 x deadlift, row, hang clean, front squat, push press, back squat, push up

"Running Grace"
6 rounds
400 meter run
5 clean and jerk

My Time: 21 minutes and change
I did 15 clean and jeark @ 135lbs (woot!), 12 @ 95 lbs, and 3 @ 65lbs

Character vs Reputation

2011-09-30T21:35:00.002-05:00

Character
"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."~ John Wooden

Friday - Rest Day!

2011-09-30T21:14:00.000-05:00

Happy Friday!

October Crossfit Fundraiser Competition

2011-09-29T19:59:00.000-05:00

October 15th 2011
Crossfit Centex
Belton, Texas
Entry Fee $35

Workout: "Grace" = 30 clean and jerks for time @ 95lbs

Late Post - Wednesday's Atomic Workout

2011-09-29T19:39:00.002-05:00

Coach Tod performing the "Ultimate Shoulder Stretch"

Objective: Strength

Warmup: 4 rounds
Barbell Complex @ 65
6x Pushups
Foam Roll Legs

Training:
1) 6 rounds
5x Clean Grip Snatch from Hang (went up to 85lbs)
3x Deck Squats (15lb med ball)
Peanut

2) 6 rounds
5x Bulgarian Split Squat (each side) (went up to two 35lb KBs)
3x Jump Squats
3 x Ultimate Shoulder Stretch (see photo above)

3) 6 rounds
5x Military Press (went up to 100lbs rd. 4 x 3 reps)
5x Deadhang Pullups
Floor Slide

This is why I'm sore today (Thursday!)

Thursday - Rest Day

2011-09-29T07:40:00.000-05:00

I'm SORE from last night's workouts and need to recoup!

Tuesday's Atomic WOD

2011-09-27T20:27:00.001-05:00

Miss B this am, 60lb sandbag get ups

Warm Up
4 rounds
3 DB turkish get ups (each side), 20lb
6 x DB floor press
6 x DB lunges
foam roll IT band

WOD #1 Work Capacity
10 AMRAP
5 x burpees
200 meter sprint
Miss Bs Results: 7 rounds + 5 burpees

WOD #2 Work Capacity
10 min AMRAP
Sandbag get ups, 60lb bag
Total: 71

WOD #3
4 rounds
8 x weighted sit ups (25lb plate)
8 x single leg deadlift (25lb)
8 x standing Russian twists (60lb barbell)
200 meter farmer's walk, 2 x 35lb KBs

Monday - Rest Day!

2011-09-26T07:54:00.000-05:00

Happy Monday!

TRIBE CHALLENGE SEPTEMBER

2011-09-25T11:28:00.000-05:00

"Bodyweight Bonanza"

Swim 500 meters at Deep Eddy Pool

Run to Austin High Track
Mini Angie - 25 pull ups, 25 push ups, 25 sit ups, 25 squats

Run down the trail to bottom of spiral path by Lamar Pedestrian bridge
25 box jumps (on rocks)
Full leg blaster - 20 squats, 20 lunges, 10 jumping squats,10 jumping lunges,
25 box jumps (on rocks)

Run up the spiral path and then down the new ramp
Bear crawl up the ramp, then run down the spiral path and back to Deep Eddy Pool

Burpee broad jumps up the spiral path by the pull ups bars at Deep Eddy Pool.

F-I-N-I-S-H

My Time:1:08:00

Saturday's WOD - Atomic Athlete

2011-09-24T21:26:00.000-05:00

Warm Up
4 rounds
barbell complex (45lbs)
6 shoulder dislocates

WOD#1
6 rounds
5 x military press (100 lbs)
rope climb
25 meter sprint
instep to pigeon

WOD#2
4 rounds
5 x close grip snatch (85lbs)
25 meter all out sprint
scarecrow

WOD#3
4 rounds
one legged barbell box squats (95lbs)
25 meter tire flip

Great workout today with my peeps!

Friday - Rest Day!

2011-09-23T19:05:00.000-05:00

TGIF!

Thursday - Atomic Workout

2011-09-22T16:40:00.000-05:00

Warm Up
4 rounds
5 x hang clean
5 x goblet squats
6 x lunging dislocates
HUG

WOD = Work Capacity
100 Curtis Ps (55lb barbell)
Time: 31 minutes

Curtis P = squat clean, lunge each leg, push press

My shoulders are still a bit sore, but the Curtis Ps didnt bother them too much. This WOD was hard to stay in mentally. I did 5 reps at a time until round 50, then broke it down into 2-2-1 alternating with 3-2 eventually I finished!

Wednesday - Atomic Workout

2011-09-21T21:22:00.000-05:00

WARM UP

4 rounds

5 sandbag get ups (each side, 40lbs)

100m shuttle run

all the way down

HUG

WOD#1

10 rounds

3 turkish get ups (eaach arm, 25lb DB, 6 total)

6 x burpees

WOD#2

20 x suicide sprints

30 sec rest

WOD#3

4 rounds

10 x ankles to bar

10 x hyper extension stretch on jump box

15meter DB crawl (15lb DBS)

10 x KB halo stretch (20lb KB)

I was dehydrated and had a headache before I started from my crazy day at work and I PAID FOR IT!

I completed 5 rounds and 6 turkish get ups on WOD#1. I felt "sick" half way thru the suicide sprints. I managed to finish WOD#3. I'll be back at it in the morning. Gotta get rehydrated and some rest !

Tuesday's Atomic WOD

2011-09-20T21:19:00.000-05:00

Scott Spencer tattoos

Hope And Horizons
Objective: Strength
Warmup: 4 rounds
8x Back Squat (95,65 and increase weight each round to prep for 1 rep max)
6x Lunging Dislocates
6x Floor Press (25,15)
100m run

1)1 rep max on Back Squat

2)6 rounds
2x Back Squat (85% of 1RM)
15x Shoulder Handjob (2.5 lb plate)

3)6 rounds
5x Floor Press (increase each round until difficult but doable)
Rope Climb
Toe Touch Complex

PR'd on my 1 rep max back squat @ 220lbs. I didnt think my skinny legs could drive that much weight from the floor. I enjoy lifting with my classmate Jill. She is an all around bad ass that is strong as shit! My "leg-less" rope climbs are getting better as I get stronger. I actually lowered myself to the floor in a modified "L" sit position. Now I need to work on climbing from a seated positon and maintain that form all the way up!

Monday - Rest Day!

2011-09-19T07:24:00.000-05:00

Atomic Athlete- Coach Tod Moore @ Fight Gone Bad 6

2011-09-18T10:36:00.000-05:00

Sunday's Workout - AUSTIN HIGH TRACK

2011-09-18T10:08:00.000-05:00

Team WOD
10 tractor tire flips
150 KB swings (Russian)
100 sit ups
50 burpees
1 mile run
Jeff/Miss B's Time: 21:20 (8.5 min/mile)

Saturday's WOD - Atomic Athlete

2011-09-17T16:01:00.000-05:00

Atomic Fight Gone Bad
Objective: Strength
Warmup: 4 rounds
Barbell Complex (65)
5x Burpees
Instep

1) 6 rounds
4x snatch (85lbs)
2x Floor Angel

2) 6 rounds
5x Sandbag lunges (80lb bag)
5x Y & L (unloaded)

3) 6 rounds
Max dead hang pull ups (15lb weighted vest)
Max plyo push ups (in vest)
Max dead hangs each round: 3, Max plyos in vest: 5

Flippin Friday!

2011-09-16T21:53:00.000-05:00

Simone, my sister, flipped her first tractor tire (ever) three (3) times.

Way-to-go!

Friday - Atomic Gym Workout

2011-09-16T21:49:00.000-05:00

Coach Tod Moore, Atomic Athlete

Warm up #1
4 rounds
barbell complex (55,65,75,85)
6 x push ups
HUG

Warm up #2
5 rounds
2 x squat clean to push press, warm up weight thru round 3
1 x rep thru round 5 (125lbsm 135lbs, 145 lbs)
then:

WOD #1
5 rounds
2 x squat clean push press (dropped to 125lbs per coach Todd)
peanut

WOD #2
5 rounds
10 x bench press (maxed at 115lbs on round 5)
15 ft. rope climb (without using my legs)
3 x all the way down stretch

WOD #3
3 rounds
20 x back squat (115lbs)
shoulder stretch
4 square stretch

Joey an Coach Todd had to talk me into staying at 115 on the last workout involving back squats. My legs were shaking and my confidence was leaking. I was light headed and I had to tell myself every rep after #10 to "get it together" before I squatted. Coach was encouragin me on round 3 ever rep after #10. I cannot thank him enough for not letting me quit and not leaving my side. Thanks Bee and Ben for cheering too. You guys are the best!

TGIF

2011-09-16T07:10:00.000-05:00

Happy Friday!

2011-09-15T21:28:00.000-05:00

Warm Up
4 x sandbag get ups @ 40lbs
8 x push ups
12 x squats
200 meter run
pec ball x 2 each side

WOD#1
4 rounds
1 minute max reps, 10 seconds rest of the following:
KB clean to press (2x 25lb KBs)
Seated tire pull with 25lb plate
Med ball slams (15lb)
Hippity Hops (on weighlifting bench)

WOD#2
4 rounds
10 x toes to sky
8 x one legged deadlift (35lb KB per leg)
6 x keg lifts (each side,40lb sandbag)
20sec-20sec-20sec plank, side, plank

Great workout with my peeps!

Unscheduled Rest Day

2011-09-14T21:10:00.002-05:00

Atomic Workout

2011-09-13T12:59:00.000-05:00

MIss B, Atomic Athlete, 30lb DB push press

Warm up
4 rounds
barbell complex (45, 55, 65, 75lbs)
6 x push ups
50 meter shuttle run
8 x disclocates w (PVC)

WOD #1
5 rounds
4 x push press (125lbs on round #5)
glute ball

WOD #2
5 rounds
6 x sandbag squat cleans (4 rounds@60lb, 1 round @80lbs)
3 x ball slams (15lb)
utlimate shoulder stretch

WOD#3
5 rounds
12 barbell lunges (6 each leg) (105lbs on round #5)
25 meter tire drag (25lb plate)
15 x jane fonda kicks (each side)

A League of Her Own

2011-09-12T22:44:00.000-05:00

Our dad would be proud, who knew she could shoot?

Monday - Rest Day!

2011-09-12T19:57:00.000-05:00

It's a Monday!

2011-09-11T21:55:00.000-05:00

Getting my ass handed to me by my 60lb sandbag "Bonita"

"9/11"
9 rounds
11 pull ups (all Kipping)
11 sandbag get ups (60lb bag, thru round 4)
11 sandbag squats (60lb bag, round 5-9)
11 clean and jerk @ 75lbs
11 tire jumps + 1 = 100 (double stack, 32inches)
11 weighted sit ups (25lb KB)

Time: 1:05:20 (included stopping to take some pics of the workout).
I did an extra rep of each movement to make a full 100 reps with the exception of the sandbag get ups. By majority vote, we switched to sandbag squats for rounds 5-9. This was a good motivator to keep going. 44 sandbag get ups is not small feat and the 40 squats with the same bag was a quad smoker! I had not done Kipping pull ups in months becasue we dont do them at Atomic, and to my surprise NO RIPS! woo hoo. This workout was very hard for a reason, and Im glad I as able to finish it!

Saturday's WOD - Atomic Athlete

2011-09-10T13:03:00.000-05:00

Coach Jake Saenz, Atomic Athlete

Warm Up
KB
8 x goblet squats
8 x Russian swings
8 x push ups
10 lunge dislocates (5 each side)

WOD #1
8 rounds
3 x front squat (I maxed at 175lbs)
glute ball

WOD #2
5 rounds
4 x close grip snatch (70lbs)
3 x burpees
3 x mantis

WOD #3
5 rounds
5 x Scotty Bobs (20lb)
2 x tarzan pull ups
seated pigeon

Still having issues with R knee caving inward on my heavy lifts. Thanks to Ben B for helping me make the correction! My close grip snatch looked awful but it was fun to try anyway.

Tribe Workout Sunday Sept.11, 2011

2011-09-09T17:47:00.001-05:00

Location: Austin High School
Time: 0900
Equipment: Pull up assist bands, steps, 60lb sandbags, KBs, DBs, barbells, bumper plates, mat (Miss B will bring!)

"9/11"
9 rounds
11 pull ups (negatives, assisted, Kipp or dead hang!)
11 sandbag get ups (or KB/DB get ups)
11 clean and jerk @ 95lbs (or 65lbs)
11 tire jumps (single or double stack)
11 weighted sit ups (15lb)

Thursday - Atomic Workout

2011-09-08T20:40:00.000-05:00

Warm Up
4 rounds
Barbell Complex (55-65-75-85lb progression)
Barbell Complex:
6 x Romanian deadlift
6 x barbell row
6 x hang clean
6 x front squat
6 x push press
6 x back squat
6 x push ups
Instep stretch

WOD #1
8 rounds
3 x front squat (topped at 145lbs)
2 x floor angel

WOD#2
6 rounds
5 x military press (increasing wt--I topped at 95lbs)
3 x dead hang pull ups
george stretch

WOD #3
6 rounds
5 x hang clean (topped at 125lbs)
2 x box jumps
3 x Ultimate shoulder stretch

I am officially SORE and TIRED!

Wednesday - Atomic Workout

2011-09-07T21:15:00.000-05:00

Warm up
2 dead hang pull ups
5 x sandbag get ups (40lb bag)
100 meter sprint
HUG stretch

WOD #1
1 mile run carrying a 40lb sandbag (anyway you want)
My Time: 11:56

WOD #2
7 rounds
3 x atomic man makers
10 jumping squats
10 sit ups
My Time: 11:44

WOD #3
4 rounds
8 ankles to bar
8 KB good mornings
8 sandbag half moons (20lb bag)
30 second elevated plank walk ups

Tuesday's Atomic WOD

2011-09-06T18:55:00.000-05:00

Photo from "Crossfit.com"

Warm Up
6 x romanian deadlifts
6 x hang cleans
6 x front squats
6 x push ups
instep

6 rounds
4 x power cleans (finshed with 170lbs x 3 and 165lbs x 1 - WOOT!)
15 x IT band/leg side stretches

6 rounds
5 x deadlift (195lbs- time was running out--could have done more)
lock and load x 1 each side

6 rounds
DB military press (worked up to 35lb DBs)
5 x barbell rows
mantis x 3

Had a great time with power cleans today especially after doing squat cleans yesterday. I had a couple shitty looking lifts when it got heavy, but isnt that the way it is with heavy lifts? It's hard to predict how it's going to go up (or not) and how fast you need to get under the bar to catch it in a 3/4 squat.

Monday Atomic Workout

2011-09-05T20:35:00.000-05:00

Scott Spencer Tattoos

STRENGTH SESSION
Warm up
4 rounds w. 65lb barbell
6 x deadlift
6 x squat clean
6 x push press
6 x push ups
100 meter run

8 rounds
3 x squat clean + push press working up to difficult but doable (145lbs yay!)
pigeon stretch

6 rounds
5 x back squat (165lbs)
5 x jingle jangles
3 floor angel stretch

6 rounds
8 x bench press, working up to difficult but doable (120lbs yay!)
peanut
2 x tarzan pull ups

The weather was perfect. Thanks to my partner Ben B, Coach Jake and Todd for helping me with my form on several movements (floor angel, bench press, squat clean). I learned about spotting bench press correctly (via Jake, via M. Rippetoe). I've only done bench press at Atomic (ever). I'm feeling like my body and mind are in a transitional phase and I'm looking forward at seeing whatI can do 3 months from now in all domains that Atomic teaches (strength, work capacity, and stamina). The sky is the limit!!

Sunday - Unscheduled Rest Day

2011-09-04T11:16:00.000-05:00

I led my Tribe's workout this morning, but needed a rest day. My shoulders and arms are very sore from those rope climbs yesterday!

Saturday's WOD - Atomic Athlete

2011-09-03T11:59:00.000-05:00

WOD #1
Warm Up
400 meter run
Mini leg blaster(10 squats, 10 lunges, 5 jumping squats, 5 jumping lunges)
15 push ups
400 meter run

WOD#2
20 rounds or 1 hour, whichever comes first
40lb sandbag back squats x 10
20lb DB crawl x 25 feet
45lb barbell lunges x 10
15ft rope climb
200 meter run

Miss B's total:
F-I-N-I-S-H-E-D all 20 rounds in 52 minutes.
Hell Yeah! This time I didnt dilly-dally in between movements and kept a slightly slower pace!

Thursday - Atomic Workouts X 2

2011-09-02T20:42:00.000-05:00

Thursday Morning - Strength Session
Cleans, seated box jumps, rope climbs

Thursday Evening- Elemental Fitness Workout
3 person teams
Run 1.5 miles to Station 1

Station 1
Team member completes max burpees in 1 minute
Joey: 27

Station 2
Team members #2, #3 (Miss B, Winchester)
Complete the same number of burpees as team member#1
Multiply the number of burpees x 7, collect the same amount of pennies in coin purse
Number of Pennies: 189

Station 3
Each team member performs the same number of reps of the following:
barbell thrusters, OH walking lunges with 45lb plate, push ups
Number of reps for our team: 27

Final:
As a team, carry a loaded barbell back to the finish (1.5 miles!) along with your coin purse of pennies
Our barbell: 135lbs!

Finish:
Drop off your barbell and then pack your pennies into coin envelopes until they are all packaged... then call time!

Our Time: 1:05

Carrying that 135lb barbell was HARD but we did it! I am very sore today but happy.

Wednesday - Unscheduled Rest Day

2011-08-31T21:21:00.000-05:00

Tuesday's Atomic WOD

2011-08-30T08:42:00.000-05:00

Laurie Carver, 4th fittest 51 y/o on the planet!

WOD #1
Warm Up
3 rounds
20lb DBs
6 x Romanian Deadlifts
6 x clean to press
6 x thrusters
6 x push ups
6 x one arm row
instep to pigeon

WOD #2
8 rounds
800 meter run
55lb barbell front squats x 6
40lb sandbag get ups x 5
20lb Scotty Bobs x 4
ankles to bar x 3
My Time: ~ 45 minutes

The temperature felt great this morning. Finished my first stamina session under the clock! Woot!

Monday - Rest Day!

2011-08-29T07:49:00.000-05:00

Happy Monday!

Sunday's WOD - LOCATION - Railroad Trestles by Luke's Locker

2011-08-28T16:15:00.000-05:00

Warm Up
2 rounds
10 air squats
10 push ups
10 lunge and rotate
HUG stretch

Three Person Team WOD
400 meter run (the spiral)
75 push ups
100 KB swings (American)
125 jumping air squats
300 single unders
125 ab mat sit ups
100 OH walking lunges with 25/35 lb plate
75 side jump burpees
400 meter run (the spiral)

Our Time: 28 minutes and change

I had been out the night before and boy was I feeling it! Thanks to my team - Alexa, and James for getting this done!

Saturday's WOD - Atomic Athlete

2011-08-27T13:54:00.001-05:00

WOD #1
Warm Up
400 meter run
Full leg blaster(20 squats, 20 lunges, 10 jumping squats, 10 jumping lunges)
15 push ups
400 meter run

WOD#2
20 rounds or 1 hour, whichever comes first
40lb sandbag back squats x 10
20lb DB crawl x 25 feet
45lb barbell lunges x 10
15ft rope climb
200 meter run
Miss B's total: 1 rope climb short of 20 rounds

This was only the third time to do rope climbs. I spent a lot of time catching my breath before "going for it". I'm going to finish one of these fuckers one day!

WOD#3
peanut
glute ball

Friday - Scheduled Rest Day!

2011-08-26T07:35:00.000-05:00

Tuesday's Atomic WOD

2011-08-23T08:35:00.000-05:00

Happy B-day to my Sis (39th)!!

WOD#1
Warm Up
3 rounds
20lb DBs
6 x DB Romanian deadlift
6 x DB clean to press
6 x DB thrusters
6 x DB 1 arm rows
instep stretch

WOD#2
10-1 stamina session, 50 minute cut off
sandbag get ups (40lbs)
ankles to bar
front squat (45lbs)
scotty bobs (15lb DBs)
step ups x 10 (100, 90, 80, 70,etc.)

I was finishing up my two (2)s when the clock ran out. I am fatigued and really tired today.

Monday - Rest Day!

2011-08-22T08:02:00.000-05:00

It's a Monday

Miss B, Meet "Bonita"

2011-08-21T21:16:00.000-05:00

She is 60lbs of attitude!

Honorary Workout for Navy SEAL Team 6 - Miss Bs Results

2011-08-21T15:26:00.001-05:00

Miss B's Results:
500 yard swim under 12min 30 sec
Miss B's Results: 15 minutes
Note: I chose the sidestroke and I can only do it on one side since I've never really practiced being good at it. My triceps were killing me, so I tried tostay calm and take long gliding strokes and not be tempted to stop. I did it "unbroken". I was pretty happy about that since I am not a swimmer by any means and havent been in a pool for over a year.

Complete a minumum of 42 unbroken military push ups in 2 minutes
Miss B's Results: 47.
Not unbroken. I SUCK at push ups. I think I got about 25 unbroken before I had to hold myself in plank to crank out the rest. My arms were smoked from the swim. I paid for it here!

Complete a minimum of 50 sit ups in 2 minutes
Miss B's Results: 57

Complete a minimum of 6 deadhang pull ups (no time limit)
Miss Bs Results: 8
Notes: I struggled on #7 and changed to a reverse grip to get #8.

Complete a 1.5 mile run under 11 min 30 seconds
Miss B's Results: 10:29
Notes: I thought I wasn't going to make this one, but I was sure happy that I did . Woot!

Just Sayin....

2011-08-20T13:50:00.002-05:00

Saturday's WOD - Atomic Athlete

2011-08-20T10:44:00.000-05:00

WOD#1
Warm Up
3 rounds
run the spiral path to the top of the lookout hill at Butler Park
mini leg blaster - 10 squats, 10 lunges, 5 jumping lunges, 5 jumping squats
8 push ups
jog straight down the hill (vs taking the path)
HUG stretch

WOD#2
10 rounds
30 sec on, 30 sec off
max burpees
Note: I did 9 burpees each round

WOD#3
10 min AMRAP
sprint up the hill to the bench (lookout hill at Butlet Park)
4 box jumps through round 5, then drop to 2
jog back down
4 sit ups
Total rounds completed : 9

WOD#4
4 rounds
10 x good mornings
10 x toes to sky
10 x Russian twists
30 second plank hold each side

It was MUGGY which made the air thick and hard to breathe. Great workout!

WTF?

2011-08-19T20:54:00.000-05:00

Love My Friends~

2011-08-19T20:52:00.000-05:00

Erika, Miss B , and Mel after a few cocktails

Memorial WOD for SEAL Team Six (6)

2011-08-19T12:04:00.000-05:00

Date:Sunday, August 21st
Time: 0800 - 1000
Equipment: $3.00 entry fee, swimming suit, swim goggles, runnings shoes, socks towel.

Navy SEAL PST
Test #1
Complete a 500 yard swim using breast and or sidestroke in less than 12 minutes 30 seconds
10 minute rest

Test #2
Perform a minimum of 42 push ups in 2 minutes (you can do more)
2 minute rest

Test #3
Perform a minimum of 50 sit ups in 2 minutes (you can do more)
2 minute rest

Test #4
Perform a minimum of 6 pull ups (no time limit)
10 minute rest

Test #5
Run 1.5 miles in tennis shoes and shorts under 11 minutes 30 seconds
(Under real life circumstances a SEAL candidate would be required to run in long pants and boots)

Friday - Rest Day!

2011-08-19T07:45:00.000-05:00

TGIF!

zzzzzzzz

Thursday - Atomic Workout

2011-08-18T20:14:00.000-05:00

WOD #1
Warm Up
4 rounds
barbell complex (45,55,65,75lb)
100 meter shuttle run
instep to pigeon

WOD #2
8 rounds (I tapped out at 235lbs)
3x deadlift
3x peanut

WOD #3
6 rounds
5x DB curl to press (20lbs, 25lbs)
2x dead hang pull ups
3x all the way down

WOD #4
6 rounds ( I completed 4 rounds
double eagle (35lb pale, 2 35lb KBs)

Taking a rest day tomorrow. I'm spent!

Wednesday - Atomic Workout

2011-08-17T21:30:00.000-05:00

Miss B, Atomic Athete

WOD #1
Warm Up
4 rounds
3 x Curtis Ps (45lb)
10 x push ups
10 x sit ups
3 x mantis stretch

WOD #2
8 rounds
3x push press , increase weight (I tapped out at 120lbs)
3/3/3 peanut stretch

WOD#3
6 rounds
4x squat clean, increase weight ( I tapped out at 120lbs)
rope climb (I did all my climbs and descents without using my legs)
pigeon stretch

WOD#4
6 rounds
8x split squats (each leg, 20lbs)
3x seated prisoner box jump
5 x Y and L stretch (no weight)

My push press needed some fixing as well as my squat cleans. Coach Todd worked with me giving me tips so that I could be successful at both of these lifts. Practice, practice and more practice, I say!

Tuesday Atomic Workout

2011-08-16T12:33:00.001-05:00

WOD #1
10 minutes
mobility get ups
2x shoe
2x DB#15
2x DB#20
2x DB#25

WOD#2
15-1
KB swings #35
barbell row
box jumps
thrusters (55/65#)
one arm DB horizontal press (20#)
My Time: 35 minutes

Monday - Rest Day!

2011-08-15T08:11:00.000-05:00

Saturday's WOD - Atomic Athlete

2011-08-13T21:59:00.001-05:00

Scott Spencer Tattoos

WOD
10-1
burpees
deck squats (16/18lb med ball)
push ups
jingle jangles
walking lunges
My Time:~ 22 minutes

Friday - Rest Day!

2011-08-12T17:40:00.002-05:00

Thursday - Atomic "Night Ops" Workout

2011-08-11T21:49:00.000-05:00

WOD #1
20 minute run
10-1
push ups
hill sprint

5 minute run
10-1
air squats
backwards hill sprints

20 minute run
back to start

WOD #2
20 seconds - r side hold, plank hold, l side hold
instep to pigeon

I am officially wrecked!

Wednesday - Atomic Workout

2011-08-10T20:42:00.000-05:00

Miss B Spring 2011, Deadlift

WOD#1
4 rounds
10x KB swing, Russian (35lb)
10x KB goblet squat
10x push up
10x deadlift (increase weight to warm up, 135lb)

WOD#2
8 rounds
3x deadlift ( round 8, I lifted 225lbs fairly easy)
pigeon each leg

WOD#3
6x double KB clean to press (35lb bells)
25 meter tire drag with 25lb plate in tire
peanut, x 3 areas, two rolls each area

WOD#4
5x bench press (rds 3,4,5 @ 115lbs)
25 meter tire pull with rope, hand over hand with 25lb plate in tire
3x squat stand

This was only my second time to do the bench press. My first goal is to be able to bench my body weight as a 1 rep max (145 lbs). I loved this workout and the great coaching I get from Todd.

Tuesday's Atomic WOD

2011-08-09T08:28:00.000-05:00

WOD #1
Warm Up
AMRAP 5 minutes
Mobility Turkish Get Ups
x2 with your shoe
20lb DB x 2
25lb DB x 2
30lb DB x 2

WOD #2
For Time
6 x hang cleans (55lb)
6 x hippity hops on weight bench
100 meter sandbag sprint
My Time: 4:16

WOD #3
10 minutes
Every minute on the minute
6 sandbag front squats (60lbs)
suicide sprint (without the bag)

WOD #4
4 rounds
weighted sit ups x 6 each side 20lb DB
floor wipers x 6
one legged deadlifts with 35lb KB x 6
20 second plank and side holds

Monday - Rest Day!

2011-08-08T20:58:00.000-05:00

Ending my rest day by hitting the hay early tonight.

zzzzzzzzzzz

Memorial WOD for SEAL Team Six (6)

2011-08-07T21:40:00.000-05:00

My Tribe will be doing the Navy SEAL PST that is used for entry into BUDs on August 28th to honor those SEALs that were killed from SEAL Team 6. My heart is heavy for those of you who know how much respect I have for SEALs.