Build (or create) Your 6Pack Abs with Knees to Elbow - Ditch the Crunches!

Needing a new move for the gym this week? Let's change up your routine with a fun abdominal strengthener! You will only need something to hang from to give kneews to elbows a go. Knees to elbow are intense but they will work like magic to get your tummy toned. Link here: http://youtu.be/8vfeIfq1hm4

How To Do KNEES TO ELBOWS:
 1. Start from a hanging position
 2. Bend your knees and bring them up as high as you can. Your goal here is to touch your   knees to your
     arms, in the elbow area. But if you can't get them that high, just bring them as high as you can. the move is
     effective at all levels.
 3. Repeat for 5-10 reps. Then rest and repeat
     if you're ready for dreamy ab muscles.

Pull- Ups: Variations on The Bar (with pics & a video!) (a rehash from April 16th post)

When I first entered a Crossfit Box, it was like I had found the pot of gold at the end of the rainbow; not kidding. I felt honored to finally find where the super buff bodies were built and whipped into existence. My eyes opened to strength, hard muscles & extreme fitness! There were suddenly so many exciting technical movements to learn; oh how sweet! The first skill I really ached to learn was kipping pull ups, however to my demise, it took me over a year and a half (and one pregnancy) to learn them.

Watching an established cross-fitter, the pull up appears simplistic. However, anyone who has had to learn them (all of the us!) knows there is more skill involved than what appears. Now that I look back, it was mostly my mind that stopped me from nailing the kip.  With all the skills to learn, I put pull ups on the back burner once the reality of the movement took hold. My WOD pull ups always included the green band for the first year. The green band can be a necessary tool initially, but will work against you if used as a crutch for too long. Honestly, I stopped trying to learn my kipping pull ups and accepted that I would use the band for infinity & beyond. Luckily, an amazing coach (that’s you Bradley!) saw my potential & called me out on it (oh the nerve!) He worked with me after class to help me up to the bar to reach my goal!

My coach’s training progression had me standing on a small box (12”) below the pull up bar. I would grip the bar pull up style leaving my feet on the box, then lean forward and pull back. Each movement, I was either rounding my back or arching it while using my hips & arms to control the movement. It was me moving slowly through the pull up motion, moving back and forth ahead of and then behind the bar. Once I felt comfortable like this, I started to do a combo of jumping pull ups with the same swinging movement. This was all I needed for my body to change how it looked at pull ups, thank you cell memory!

This child-like joy is a gimme when swinging!

This practice went on for weeks and I did it every class until I was ready to get up to the bar without the box under my feet. At first, my leg swings were wild and too forceful, and using too much energy. But eventually as I kept doing WODS like this; my body got tired enough to find a flow that was more efficient. Thus, I welcomed my kipping pull ups with loving arms (pun intended!)  No band, no problem.

Yes! A kipping pull-up has happened

 

If you struggle with pull ups, believe me: I know all too well how incredibly frustrating it is! Mostly, you just need to remember that your body can be trained, don't self-defeat by thinking you can't do it. It also takes a lot of practice, so put in the time and you will get them, know that! And don't expect pull ups to magically work without the effort, that wouldn't be fair to the others who struggled before you!

Also be prepared for some brutal damage to your hands. Read this article for the Proper Care and Treatment of Your Hands. I have suffered many times with broken skin that will hold you back from a lot of pull up training, thus it's best to use preventative measures to avoid that happening.

As for learning other methods of pull ups. I know of two other versions: dead hang and butterfly pull ups. Butterfly pull ups are similar to kipping however, they are more fluid and take less time to complete. When you see Crossfit athletes competing in competions, they usually do butterfly pull ups because they are the quickest. Dead hang pull ups are static, and there should be no kip (no hip movement). I never really had to work on my dead hang pull ups, because they seem to come naturally after kipping. Where some people (haters) might say kipping pulll ups are not pull ups at all, I would beg to differ. The kipping pull up actually originated from gymnastics, thus the movement is in line with muscle ups and handstand push ups. There are all kinds of pull ups so it's best to vary your workouts with different styles of pulling yourself up to the bar.

How to learn butterfly pull ups, great video with Chris Spealer

New Version of Tire Flips with Fitness Pics

My trainer on Monday was trying to teach me to land in a split jerk during the catch part of a tire flip. I couldn't do it with the 450# tire but had no problems with my (lighter) Michelin Man. F** ya!

Sweat ran into my eyes on the last 5 flips. I wonder where my eyebrows were during all this, that’s the whole point of the eyebrow isn’t it - suppose to soak up all the sweat before it goes into your eyes?

Eyebrows= FAIL. Steph = WINNING!

WOD:
64 Tire Flips consecutive 

100 Tire flips for time = 13min. 42 Seconds

The Face of Victory!

Getting Serious. Progressing From Squats to Pistols (One-Legged Squats) With pics and a Video

When I first saw someone do a pistol, I thought I had just witnessed a donkey turn into a unicorn. And when I tried my first pistol immediately after, I was both baffled and completely star struck. Years later, after a couple months of training, I am doing pistols like a firing handgun! If you don't yet know what a pistol is, let me explain so you understand we aren't talking about firearm training. A pistol is a deep squat, where your booty comes down to your ankle while you stand on only one leg.

The bottom of my pistol

Had so show you how I can float :) had me laughing at least

So...I decided to nominate Pistols as one of my new favorite moves to do, right up there with burpee tuck jumps and handstand push ups. The reason, you ask? Because it took a lot of work to get pistols, and things that come naturally just aren't as rewarding. And that uber proud moment when you get your first pistol is magical! And it motivates you to want to learn more new technical movements, maybe L-sits and muscle ups?

If you are ready to get in the gym and start squatting like an automatic weapon, watch this video!

My quick video on Pistol progressions, how to get them the easy way:

How To Do A Box Jump (without face planting) Plus Advanced Box Jump Variations

It's not easy to try new movements or equipment in the gym, which I personally know. But when amazing strength and hardcore improvements become more important than obeying your comfort zone, then I can help instruct you. Box jumps are an explosive movement that trains your fast twitch muscles, give you phenomenal speed training and will make you feel POWERFUL ! Also, the equipment you need is almost as available in the gym as the 2-pound dumbbells. There the plyometric box is, just sitting there with a quirky grin, waiting for you to jump on it.

How-To Do Box Jumps

1. Decide on the height of the box you will jump on. If you are lacking courage, start with a shorter box. In Crossfit, 20" is a standard height for girls and 24" for guys. Be brave.
2. Face the box and mentally tell it what is going to happen. (I am going to jump on you Mo-Fo!)
3. Stand about 12" away from the box (or where ever feels warm and coziest for you) 
4. Start with step-ups. This is to warm up your hips and teach you the height of the box. Just alternate each leg stepping up to standing with both legs. Jump or step down. Do 5-10 on each side. 
5. Jump on it like you mean it. When you feel ready, bend your knees a little and explode up to jump on that box! You will have so much fun, you will want to use the box at every workout, promise
6. When jumping down, listen up! Your achilles tendon will NOT want you to jump up and down quickly. You want to extend your hips at the top of the box and then jump/step down to avoid an injury of monumental proportions.

As a useful tip! Remember that box jumps have the potential to put you in a face plant and or scrape/cut your shins if you don't make the jump. In fact, my good friend Adam had to get stitches from an failed box jump landing. Two things to avoiding this happening is to mentally focus on each jump, don't let your mind wander. When your mind wonders away from the task at hand, it makes you sloppy. And no one wants to cringe as you perform sloppy box jumps. The second is to know when your legs are jello. Shaking legs do not make for good box jumps. Push yourself but don't overdo it.

Advanced Box Jump Variations:

 Once you get the basic box jump movement down, and want more explosive movements, try these:

1. Box jump overs. My post here with a video. You don't jump onto the box at all, instead you jump over it like a frog (a really large, mean, burly frog).
2. Burpee box jumps. Do a burpee but instead of clapping your hands at the end of the burpee, you jump up onto the box 
3. Side jumps on the box. Face sideways to the box, with your right leg close, then jump to the right and land on the box. Switch sides and do your left. This requires some coordination and a little faith.

Inspiration for box jump variations? A quick video from Dean Somerset who's leading the way to greatness:

The Notorious B.L.O.A.T, Beat Water Retention NOW

Just now, I decided being bloated should be illegal, and if you are feeling anything like me right now (chunky) then we are both two sad little puffins. Yesterday, I was in yoga class and deliberately sat in a spot where I wouldn't have to look at myself in the mirror. That level of self loathing is no way to feel when you are being a yogi. Also, because I am going to Las Vegas (think bikini. think pool.think fun) in TWO days, I have decided to pull out the big guns and get rid of this very unnecessary (illegal) pooch.

B.L.O.A.T.E.D

Bloating NO MORE:

1. Drink water. This had me reaching for water immediately, read on!

• Water aids your liver in converting fat into energy.  When you don't drink enough water, your kidney cannot eliminate fluids and needs help from your liver. Your liver is already super busy and thus helping out your kidneys, your liver becomes overworked. Then the liver doesn't get to do its primary work of converting your body fat into energy. Moral of the story is, water retention makes you bloated and fat
• GO BIG, drinking 1-2 gallons/day. Maybe consider a milk jug companion for a bit? This works but does take a lot of effort (bringing that water cup to your face can be exhausting) and plan on many trips to the bathroom. But I promise you will feel really good when your cells are fully hydrated!

2. Seriously consider salt. This is a two part trick. First part is don't sprinkle that salt on your meals, it makes you hold onto water. The second part is take a 30 minute Epsom salt bath. Epsom salts are anti-inflammatory plus they draw out toxins, extra fluids and cellular waste.  You will need one bath tub, hot water, and 2 cups Epsom salts. The Epsom salts will pull water out of your system, and the bath will help us feel like gods and goddesses instead of chunky puffins. 

3. Eat diuretic foods. Eat real foods that are delicious! These foods have a high water content so it's a tasty way to hydrate.  I love eating foods with a purpose. These are some of the foods that would love you to stop being bloated:

• Pineapple
• Watermelon
• Cucumbers
• Leafy greens (parsley, spinach)
• Asparagus
• Celery

4. Drink Tea. Add tea in with your 1-2 gallons of water drinking a day and you will be peeing like a race horse (in a good way!) Two kinds of tea that I have the most experience with are both Traditional Medicinals brand, one is Dandelion root and the other is called Weightless. Dandelion root is pretty bitter (kinda gross) but good for liver support. Weightless is cranberry based but has other beneficial herbs blended in. Drink at least 3 cups of tea/day. 

4. A special rub. Found this is my Mother Earth Living magazine, something special that requires no consumption at all. A belly rub made with 2 Tbsp olive oil, equal drops peppermint, basil, lavender & ginger essential oil (just a few drops of each.) Mix together and rub a teaspoon on the belly & then apply heat from a heating pad or hot water bottle. It's relaxing and purposeful, a win-win in my book!



5. Take a water pill. Diurex is a brand they sell over-the-counter in drugstores or online here. Some might say this is cheating, but sometimes you need to slam down the hammer! Although I recently took one and I didn't notice a difference, most people report good results. Plus, I might have needed to take more doses than I did. This will essentially push water out of your system but it could throw your electrolytes out of wack so make sure it's worth the risk to you. 

Seaweed body wrap, yes please!

6. Get a seaweed body wrap! These are so much fun if you don't mind stripping down naked (sure don't!) in front of a stranger who lathers you up with green slime. One spa I went to took my measurements before and after the wrap and I literally lost inches! These aren't cheap ($75-300) but they are incredibly effective. 

Have any amazing results or recommendations about bloating? Post in comments or shoot me an email, I would love some feedback on this topic!

How to Flip a Tire Like You Mean It, Thoughts of the Michelin Man

I get major kicks out of man-handling something that weighs more than me. So it was only a matter of time before I got really into tires. In fact, one could say it was love at first flip (sigh) so much that I added a tire (my Michelin Man!) to my backyard toy collection. On a side note, recently I was told my tire would be good for planting a garden, (Gasp!) both my tire and I were offended. My Michelin Man is not made for flowers, no sir, my tire is hardcore, and he makes me feel tough, so together, we are bound to a committed relationship of being badasses.

You can get more detailed into different methods of tire flipping, no doubt, but this is just the basics for a lighter tire. When the tires get heavier, you might need to rest that bad boy on your leg while you shift your hand positioning or regroup mentally. You will want to feel completely ready to shove it over like you f*ing mean it. Some people describe tire flipping like it's a dead lift or a clean and jerk - if that helps. I just think of it as lifting something heavy but that's just me, simplifying it.

Fun tire Activities (feel the LOVE!)

1. Sledge hammer hits - pound it like you mean it

2. Strap a rope to your tire & pull it

3. Box jumps onto the tire

4. Jumping in & out of it - think fast, quick speed work

5. Carry it, or bonus points if you carry it over your head

If my Michelin Man tire enticed you and you are interested in getting one for yourself for free, I can help!  I contacted Mullen Tires in Denver and they were borderline ecstatic letting me take one of their tires. If you are outside the Denver metro area, contact your local tire shops and ask around for some free, heavy tires.  I had to make a few phone calls to find my Michelin Man, but it was well worth the effort of a few calls to create such a dedicated relationship with my Michelin Man!

Back In The (Crossfit) Box (with a big ass grin)

Katie & I at Crossfit Cherry Creek

So...I got to do a drop-in at a new Crossfit box! Actually, I've wanted to try out Crossfit Cherry Creek for a few weeks now but it still took some convincing to get myself to walk through the doors. Admittedly, I was a little nervous about going somewhere new to work out, that's totally normal right? Luckily, my friend Katie joined me, so some of my nerves were calmed by her presence, thanks Katie!

Coach/owner at Crossfit Cherry Creek

Meet Ryan, one of the Crossfit coaches! Ryan is the reason this virgin rope climber (me!) climbed the rope like I stole it! Honestly, rope climbs are so badass that I didn't think I was even worthy of attempting an ascent. So, I'm so thrilled I could climb up there even if it hurt my hands like a motha. On a side note, someone actually said I was 'a natural' when I reached the top of the rope ((sigh...))) Oh man, I really wish I had a rope hanging from my living room ceiling right about now, it is so much fun!

During our skills portion of the workout, Ryan showed us how to master the pull up, do two different foot holds with the rope and do box jump overs. Box jump overs are scary as all hell! There's a lot riding on you making that jump; if you miss it you risk an gnarly face-plant on the other side of the box. I did about 10 of these and lived to tell the tale, but decided doing these in a workout have the potential for one frightened Steph.

How-To do Box Jump Overs:

The WOD at Crossfit Cherry Creek
3 Rounds:
15 Thrusters #65
10 Burpee Box Jumps
Run 400 Meters
TIME: 11:02

The evil thrusters were quad-killers but I did them all unbroken, and pushed myself on the running, which is highly unusual. Maybe I was just so elated to be working out with badass crossfitters that it gave me super strength? It felt great to be back in Crossfit, and I will be going back for more drop ins. Can't wait!

Six-Pack Abs, Yes I'll Have Some of That. And Vegas

As of today, there are 40 days until Vegas. It's all happening so sudden... 

My effort has been sub-par in my goal of a visible six pack in 60 days (see prior post.) There has not been any slacking off at the gym, but maybe I've been a little hazy about my goal for abs of steel. Now I see with amazing clarity that the clock is ticking, the alluring Vegas pools await, and this girl has got some serious work to do!

My idea of Perfection. Who needs a face with a body like that

Tips to Six-Pack Abs:

1. Lower your body fat percentage. You don't want razor sharp abs and then a layer of cushioning over them. Think more FAT LOSS instead of weight loss. I am not willing to have my body fat tested, but I know it needs to be LESS. As of today, I am able to feel my 6 pack at certain times when I am sucking my belly in and also pushing out at same time. What?! That's weird sounding- I know, just keep reading.

What helps you drop fat fast: 

A. Lift heavy stuff! weights, rocks, bears, cars - get after it!

B. Interval sprints - make-you-vomit bursts of energy

C. Intermittent fasting - this works for everything!

D. Tabata - maybe with burpees, squats, power cleans- go hard

E. High Intensity Resistance Training - go here

Nothing like a Christmas Abbott to motivate, thank you

2. Eat clean - Eating clean means different things to different folks. Are there foods which make your tummy rumble & ache? We both know what you should do, toss them. Also, bad foods (think everything that's processed) will cause your body to hold onto water weight ((B-L-O-A-T-I-N-G)) and they’re hurting your gut. If your gut isn't happy, you are not either; believe me. Happy gut = Happy life.

The opposite of motivation. His thumb should be pointed down

3. Take fish oil- Cod Liver Oil is my besty (awe, I do love you, you slimey goo of health). Fish oil helps reduce both fat and my personal enemy, inflammation. Liquid fish oil is better than capsules for your body to assimilate so ideally you want to buy the lemon flavored liquid cod liver oil. Trust me, if purchased correctly, you won’t even know you are drinking fish parts and you will not have burps (if you know what these are like, you know they are right up there with wheat grass shots). Add a smidgen of juice to yours if you really need to. 

4. Drink your water!  Three quarts a day is a jumping off point but try to exceed that for good measure. You can’t flush the fat without a medium to flush it. Also, water can be a sentimental support friend you lean on when in need. Serious. Water can fill you up when your evil self is considering those foods you usually waiver against. As an experiment, I dare you to consecutively chug 3 large glasses of water & then think about eating...anything...at...all. It can't be done - you will be too full of h20 to consume even one chia seed. Try it, I dare you.

5. Work out like you effing mean it. My favorite part, I got this! Focus on compound exercises that will use the whole body and also burn calories after you strut out of the gym.Think thrusters, snatches, overhead squats - all fun, heart pounding movements that beat standard cardio to a bloody pulp. Just make sure the movements are done fast & you aren't wasting time meandering during reps. Go hard, go fast & turn up your beast mode playlist. Get your playlist right here

I bet she has a six pack under there!

Also, I personally pledge to be doing a butt-load of toes to bar, knees to elbow & V-Ups for the next 40 days.That's going to build confidence in my bashful 6-pack and prepare it for its premier party in Sin City. That and because toes to bar are my psychotic idea of a damn good time. As in, if toes to bar is there, then the party is on!

Promise to keep you updated & take pics of my progress!

This was when I had 60 days left to Vegas, tic toc

Avoid Giving Rough High-Fives! Proper Care & Feeding of Your Fabulous Ten! With Video Tutorial

Oh, your hands live a rough life with barbells and pull up bars. Let’s get your money-makers ready for soft hand shakes and non-revengeful high-fives.

It’s annoying to rip your hands and it's more annoying to listen to someone whine about their ripped hands. Yes, your hands WILL demand r-e-s-p-e-c-t (singing it right now) especially when you begin to push them to their limits. Pull ups, barbells and ropes will take down burly men if their hands give out first. These tricks will prevent you from ripping, thus no whining. What we're going to do is to shave down the skin that is on top of your calluses (surprise! you don't need it) There is nothing brutal about this, there should be no pain or tears involved if you do it exactly as I tell you. 

Your Hand-Care tool kit should include: 

1. Tweezerman callus shaver which you can purchase at Walgreens or here: 

Buy me to prevent painful rips!

How to Use the Tweezerman:

1. Apply lotion to your hands and let it dry. Usually 2 minutes.

                                      2. Grab the shaver by handle. 

3. Hold the shaver to your palm with the razor tip above the calluses. Shave in 

    slow, downward strokes towards the bottom of your hand. Apply a 

    reasonable amount of pressure to make sure the blade gets to the 

    skin. Shave only parallel to your fingers to avoid hurting yourself. 

    To help you navigate this, I am showing you the starting point in this pic and sending my youtube video

Start with shaver here

Remember the Tweezerman when you know your WOD will include ferocious amounts of pull ups (You know who you are, Murph!) As for regular maintenance, try shaving down once a week for good measure. Your hands will send their deepest gratitude.

2. A pumice stone.

These come in all shapes and sizes & in this instance, size does not matter :) Use this guy when your fingers and hands are getting mangey. Sometimes, I use this just when I notice  my hands are feeling rough and I can do this really fast in the shower. Outside the shower, you can use a bowl for water & let your hand(s) sit in there a few minutes to soften first (just like a pedicure). Next, scrub fingers/palms back and forth in all directions with the pumice stone. Lastly, apply some lotion, vitamin E or olive oil and Wa-La; you regain that sexy hand luster. 

In case you do rip/tear!! First you want to wash the yuck off your hands to get them clean. You will feel the burn, sorry, no way around it. Then, my Best advice EVER…get the blue latex doctor gloves & put those bad boys on before your shower. They will allow you to wash with soap & not suffer further with burning pain.

I like to put these on & ask my closest friends to bend over

The new BIG man in my life, The Michelin Man

The Michelin man has arrived in my back yard with a furry…and now we just can’t stay away from each other. What can I say - he loves how I man-handle him. This is going to be fun!!

Things you do with a tractor tire:

Since tractors are not that useful in Denver county...
1. Tire flips - welcome beast mode
2. Sledge hammer hits - pound it like you mean it
3. Strap a rope to it & pull it
4. Box jumps
5. Jumping in & Out of it - think SPEED
6. Carry it over your head (not quite there yet)