Archive for the 'CrossFit' Category


Life Lately

5/14 WOD Helen

400 m run

21 KB (1 pood)

12 pull up

3 rounds- 8:02

5/15- Dances with Dirt Relay Race

Before the Race Started:


5/17- Tommy V

85 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
85 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents



10x250m Row (averaged 59 sec)


75 power snatch- 75#- 7:59


400 m run

50 squats

3 rounds-6:53



Deadlift 175#


Double unders (did 5:1 ratio for singles)


Mission Muscle Up

A Muscle-Up: the Holy Grail of all things CrossFit.  I finally achieved non-spasmatic status with my kipping pull ups, so it’s time for Mission Muscle-Up.  I’ll be working on my pull-ups and dips to make sure I have the strength, and jumping on the rings until I get one of these bad boys completed. 

My mission, should I choose to accep it, is to complete my first muscle up and then victoriously scream like a girl afterwards by the time academy is over.


Tired Robot

The best of us get tired- even robots.  Other than the moniker ‘squirrel monkey’, every so often at academy I’m called “Robot”- perhaps because I’ve traveled back in time to warn my fellow classmates of their imminent destruction, or more likely a reference to my energy- which seems to have no limits.  Oh, but it does.  

This week Robot Smackhouse was tired.  The combination of academy, CrossFit, trying to be a good friend and wife, and roller derby practices had me beat with not altogether perfect timing- as Wednesday was a preliminary physical fitness test at academy. I improved my initial scores, but felt tired the entire day:

 Scores: February/April

Situps (1 minute): 50/55

Pushups (no time limit): 61/75

300 m run: 54 sec/52

1.5 mile run: 10:40/10:14

Pullups (dead-hang): 8/8

Flexibility: 21/23.75”

Vertical Jump: 15in/19.5”

 I’m questioning my ability to “do it all”, and wondering if the skates might need to collect dust for a little while.  The feisty/determined Sookie wants to do everything, but practical Sookie thinks being healthy needs to incorporate balance. Physically, I think I could handle “doing it all”, but I want to do it with my typical spunk- and the spunk was funk this week. 

I wish I was a robot.  Robo Sookie would have dinner fixed by now, and I’d be in the company of the great robots who have come before me:


Kipping pull ups to Smackhouse, “We love you too!”

After my public love fest over kipping pull ups in my last post, here’s how they returned the favor (as CrossFit will usually do):




Smackhouse to Kipping Pull Ups- “You complete me.”

I’m hesitant to post this, but here it goes: On Friday, April 30th, 2010, I Sookie Smackhouse declare public victory over kipping pull ups.

I’ve been struggling with kipping pull ups for the 9 months of my CrossFitting experience.  I had the strength for dead hangs, but any time I attempted the kip I was told I looked spasmastic. I haven’t been complimented like that since the last time I danced publicly.

Over the last month, I finally got a pull up bar at home, and the CrossFit instructors at the academy have been extremely helpful.  Last week I completed a WOD with pull ups and realized afterwards I kipped all of them (and no one asked if I was having an epileptic attack).  I wasn’t sure if it was a fluke.  I used to dislike the people who mastered kipping pull ups with little instruction and who would then comment, “I just got it.”

I didn’t think I would just “get” kipping pull ups one day.  In fact, a world without my struggle with kipping pull ups might even be boring.  I’d stare at the pull up bar and the Batman geek in me would think, “I think you and I are destined to do this forever.” 

But today is victory day. It wasn’t a fluke. My kipping pull ups aren’t nearly perfect, but I “got” it. Today is the day I looked at the pull up bar and said, “Kill you? I don’t want to kill you. You complete me.”

Friday WOD

Pullups- 1 the first minute

2 the 2nd minute

Keep going until you can’t do no mo

16 rounds


Americans, Canadians, and Roller Derbians- I thank you

Have you seen the movie Julie and Julia? It depicts one woman’s quest to bake the entirety of Julia Child’s (depicted by Meryl Streep) 524 recipes in “Mastering the Art of French Cooking” in one year and blog about her experience.  At one point in the movie, before Julie’s blog becomes nationally known, she gets excited that a reader leaves a comment on her blog (although the reader turns out to be her mother- which Julie laments, “Doesn’t really count”).

 The Fresh Meat Beat doesn’t garner many comments, but every now and then I receive a personal message relating to something I wrote.  Several strangers have told me about their own journeys with eating disorders, CrossFit, paleo, or passed along boot shining techniques. (Another reader from Canada, a self-confessed former bulimic, challenged me to a duel after reading this post . Bring it sister! Not only is your former ED inferior to mine, but you’re also Canadian!)

Friends, readers, Canadians- I just want to say thank you: it’s inspiring and usually surprising to me that other people read this blog and react to it other than my mother (thank you Mama Smackhouse for your readership).

Sadly, there are no plans in the works for Meryl Streep to depict me in a feature-length film– yet. Do you think she could pull off the fishnets for the roller derby scenes?


Kipping breakthrough

Monday- Helen

400 m run

21 KB

12 pull

3 rounds- 13:16

Tuesday WOD

Clean and Jerk 1x1x1x1x1x1x1

Thursday -Barbara

20 pull ups

30 push ups

40 situps

50 air squats

5 rounds- 3 min rest after each round- 28:02 Rx (and I just might have had a breakthrough in my kipping pull ups, but I’m not ready to declare public victory over the kip just yet)

Friday WOD

Deadlift: 5x5x5x5x5 followed by 3 box jumps

155, 185, 185, 205, 205


I train at:

I spread derby love with

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