You unlock this door with the key of imagination...beyond it is another dimension...a dimension of sight, a dimension of sound, a journey into a wondrous land of things and ideas...
Had 2 workouts today...we started at the park in the morning per usual...
PARK BOOT CAMP
Warm up run
Stretch and Mobility
100ft run
10 x Burpee *no push up and no jump
100 ft run back
30 x sit ups
30 x jump ups
3 rounds of the above
Side Plank - hold for 1 min both sides
100ft run
30 x squats
30 x jump ups
3 rounds of the above
Side Plank - hold for 75 seconds both sides
Partner Work
1 - top of push up plank hold until partner completes
1 - split leg lunges 10 x each leg
3 rounds of the above
SECOND WORKOUT
Warm Up
1200m row - 5:22
Stretch Mobility
WOD
A1 - Push Press 7 x 5 using perfect form, elbows IN FRONT of bar
warm up - 95lbs x 5 (2 sets)
115lbs
135lbs x 2 *was too heavy and my form was suffering so I had to go down
115lbs x 4
towards the end it was not pretty..I had to concentrate on getting my elbows in front of the bar.
A2 - Pull ups 7 x 5
I was only able to complete 20...barely. FAIL
B1 - Kettle Bell Snatch 15 x 4 alternate hands every 5 reps
35lb KB...in honesty it was probably too light. Towards the end it did get hard but next time, I should use a heavier KB.
B2 - Knees To Elbows - 15 x 4
*penalty for dropping to floor is 5 x burpee box jumps
I dropped 2xs so I owed 10 burpee box jumps
**I also failed this and did not finish this...I only got 11 x 4 done...missed 3 additional.
C - Good Mornings using 45lb bar only - 10 x 3
+ 10 Burpee boxjump penalty
It was a tough day...but I felt good at the end....
Went in for a quick lifting session last night. Deadlift, Over Head Squat and some conditioning.
Warm up
1200M Row
Stretch and Mobility
Deadlifts - *strive for perfect form or cannot go up in weight
135 x 5 = 2 sets warm up
4 x heavy singles
185lbs
225lbs
285lbs
315lbs x 2
I had to do this weight a second time. I was able to get it but it was a little sloppy. Hips too low and it was awkward, so repeated the weight for a better lift.
335lbs
I got this up but my grip was slipping. Next time I will use alternating grip for sure. Anything above 300lbs I will need to use alternating grip.
Overhead Squats - triples, again using perfect form and to depth...so it was hard.
bar only 45lbs
65lbs
75lbs - that is all I could go...
Conditioning:
For Time
250m Row
20 x Kettlebell swings @ 53lbs
25 x no jump burpees
20 x Kettlebell swings @ 53lbs
250m Row
Coach wanted this done in 5 mins...I did it in 8:45. Bleh....the burpees kill me, I take way too long to get those done.
Man oh man yesterday even at 6PM the SPHS track was SUNNY and HOT!
Coach was nice to us and compensated for the weather...here is the long and tough workout...oh yes my feet were still in pain.
WARM UP
1/2 track jog
Self warm up. Coach let us all do our own...we got to pick our warm ups.
WOD
Burpee Broad Jumps - 10 yard
Lunge back
Sprint - 20 yards and back
Burpee Broad Jumps - 20 yard
Lunge back
Sprint to 30 yards and back
Burpee Broad Jumps - 30 yard
Lunge back
Sprint to 40 yards and back
Burpee Broad Jumps - 40 yard
Lunge back
Sprint to 50 yards and back
Burpee Broad Jumps - 50 yards
Lunge back
Sprint to 100 yards and back
CRAZY!
Pull up x 5
Knees to Elbows x 10
Single leg lunges x 15
Completed 1 round plus 5 pull ups
Good workout...but it was way hot...lots of water folks!!
Hit the park and got moving and sweating. My foot was acting up again as the night before I did some serious stretching and rolling to it. The treatment is old school, you slightly "damage" the effected area so that your body will rebuild it and heal it. I am essentially forcing inflammation to happen to my achilles and heel so it will repair itself. My achilles tendon is most definitely weak (think Kobe Byrant) from having bad feet, being heavy and bad movement mechanics. This seems to be one of my WEAKEST LINKS...my shoulders are bad too. Anyways..so I stretch my achilles out last night to the tip of pain and keep it that way for a few cycles. Really stretching it and hoping in the next few days my body will rebuild and heal the tendons etc.
Every night I roll, stretch..and apparently need to ice as well. *Coach yelled at me today that I did only 2 out of the 3
This morning I was not at 100%...here is what we did!
Warm Up jog/walk - shorter run to the bathroom to pee!
Stretch
Partner Workout - 53# KB
60 x KBS (10/10/10 each)
Run lap
60 x goblet squats (15/15)
Run Lap
60 x shoulder to shoulder press
10 x 100 yard sprints
60 x presses
40 x burpees
40 x squats
100 x KBS
20 x hand release push ups *each partner has to do these
The above can be divided however you and your partner like. I did not do any burpees and only ran 3 sprints. Everything else was fairly split.
I pretty much picked up for 2 reasons...I really like the digital compass and the digital temperature. Will I or do I need such features? Nah...just cool to have!
check out some pics as well as a FAMILY PICTURE of my babies..
THE FAMILY...
and of course the obligatory wrist shot...
The tech specs in case you were wondering all the things this watch does or can do...
Shock Resistant 200M Water Resistant Digital Compass Measures and displays direction as one of 16 points Measuring range: 0 to 359 degrees Measuring unit: 1 degree 20 seconds continuous measurement Hand Indication of North Bidirectional calibration Magnetic declination correction Bearing Memory Thermometer Display range: -10 to 60 C (14 to 140 F) Display unit: 0.1 C (0.2 F) Auto Neon Illuminator (Black light LED) with Afterglow Neo-brite luminous hands and markers World Time 31 time zones (48 cities + UTC), city code display, daylight saving on/off 4 Daily Alarms and 1 Snooze Alarm Hourly Time Signal 1/100 Second Stopwatch Measuring capacity: 23:59'59.99" Measuring modes: Elapsed time, split time, 1st-2nd place times Countdown Timer Measuring unit: 1 second Countdown range: 60 minutes Countdown start time setting range: 1 to 60 minutes (1-minute increments) Full Auto-Calendar (pre-programmed until the year 2099) 12/24 Hour Formats Button operation tone on/off Accuracy: ? 15 seconds per month Battery: SR927W X 2 Approx. Battery Life: 2 years Module: 5302 Size of case/total weight GA1000 50.8 x 52.1 x 16.7mm/85g
This morning coach was competing at an event in Northridge. He posted the workout for those that wanted to still come out and do our thing. I was sort of the unofficial organizer of the morning....which worked out as my foot is still bugging me so I was unable to run or lunge effectively or efficiently for that matter. So it worked great as I was able to keep time and encourage folks and get a little sweat in for myself.
Here is the work out as RXed...I had to scale back on the lunges as well as not run at all.
Warm-up: Run 5-6 min + dynamic stretching and mobilization + 10 lunges, 10 jumping lunges, 10 snap-ups x 4
Part 1: Every minute on the minute for 10 minutes 5 burpees 10 situps 15 squats
Part 2 (w/partner) Partner 1: 1 gasser (lightpost and back, tree and back @100%) approx 50 ft and 100ft. Partner 2: hold any type of plank including side planks Switch and continue until each partner has done 5 gassers
Part 3 (if time allows): 2 long laps for time at 100% effort Great morning in the park!
My buddy asked me to write a little post on fitness inspiration...who me? Well, I tried to give me best "advice" on things that have worked get me off my butt. Yeah, my nutrition sucks..and I may not be the strongest, fastest or most coordinated but I try to go and do the best I can. Sometimes I surprise myself and other times it is a pure fail...like not finishing workouts.
In the end...the whole point of the post is if I can get off my lazy butt and DO SOMETHING...so can you and others.
Went to the local high school for the usual Monday Romp!
Heel and Achilles are still tender and inflamed a bit...but I gave it my best!
WARM UP
Jog around the track 600 meters
Stretch/Mobility
High knee skips/deep lunge stretches/walk out push ups w various lengths.
WOD
200 meter run
50 x sit ups
50 x supermans
50 x jump rope style jumps *rest of group did squat jumps for speed
3 x of the above
8 Minute Time Cap
3 x "gasser" suicide runs - 25 yards/50 yards/100 yards
50 x hand release push ups
100 x walking lunges * unable to finish in time alotted - BOOO!!!
Been a tough week. My arthritis kicked in last Saturday night. If you know me or read my blog you know I have foot issues..bad feet in general. I get Achilles Tendinitis. I have flat feet, I have acute arthritis in both feet and heel spurs on both feet. So yeah pretty much bad feet. I get flare ups every once in a while. When I am "healthy" and "stress free" I seem to go pretty long stretches with no flare ups. Then BOOM..something just clicks and I get different levels of pain. From a simple tingle to I literally cannot walk and need to crawl to the bathroom and cannot stand. This was one of those...it was that bad. I was unable to walk Monday night and all day Tuesday I stayed in. Ugh...bad bad bad.
A week later...today, I am OK to walk and attempt a mild workout since I have done NOTHING all week.
Here is what we did:
Warm Up -short walk around the park
Stretch and Mobility
this was the Warm Up as RXed...
Run 50 ft
10 x squats
run 50 ft
10 x squats
run 100 ft back
Repeat w 10 x push ups
Repeat w 10 x sit ups
* I skipped the runs and just did the movements
WOD
3 rounds of the below\
10 x burpees
20 x kettle bell swings
10 x single arm presses
20 x kettle bell swings
10 x single arm presses
10 x goblet squats
* I used a 53lb KB, and did 90% of the above....
100 x sit ups
*I broke it down between full sit ups and crunches
Beautiful day in gorgeous LA! Reppin' South Pasadena!
Here is what we did...
WARM UP
Run/jog
stretch/mobility
Partner WOD
#1 - Run short lap
#2 - perform 10 x walking lunges + 10 x sit ups (complete up to 3 rounds as you wait for your partner)
3 rounds of the above
50 ft yard sprint back and forth
12 x lateral jump burpees
50 ft yard sprint back and forth
30 x jump squats
3 rounds of the above
I was able to make this one thankfully...it was a good time. A very difficult WOD as we did different things than usual and it was a very different fatigue. One I have not felt in a while. Good times for sure.
WARM UP
Long run around the block
Stretch and mobilty
WOD
2 min drills w a partner (1 min each of work) = 2 rounds
Sled Push approx 200meters w 90lbs back and forth
Airdyne cycle sprints
Wall balls - 1st w 14lb and 2nd w 20lb ball
Toes to Rings - I was able to bang out a few un broken. Lost count..I know I was able to get like 4-5 first time and the second I was able to get 3 and. I was doing singles and halfs after.
Tire Flip - my partner and I did 4x flips, switch and 2x flips to finish the 2 minutes.
Today was just one of those days that you thought was going to be normal...get in get a good workout and head home to eat and be well. Sometimes it is a great day and you surprised yourself and are super inspired because you did so well...today was NOT one of those days.
I came in today and we worked a few different lifts and repetition was part of the mix. Doing the same movement over and over until it becomes muscle memory. Here is the WOD.
WARM UP
2k Row at 2:30 pace = finished around 10:04
Stretch/mobility concentrating on overhead, hip flexors, calves, hamstrings and my favorite, rack mobility.
WOD
A. Build to heavy 1 power snatch
Loads = 65lbs, 95lbs, 115lbs, 125lbs *looked sloppy...so I had to do it a total of 4x before moving on.
135lbs....TRY and FAILED....4xs. It was bad...I could not get the bar to move so I can get underneath it. I have gorilla pulled and snatch 135 before, my PR was I think 145? But today as I was focusing on getting the movement right and technique, I could not get 135lbs up...really bad.
The one good thing that I did notice at the lighter weights...I think I am getting the technique down much better. I can feel what a lot of lifters and coaches say that when done right the weight is "weightless" the bar just "floats" overhead. That statement kind of doesnt make sense but when you do the movement correctly it really just floats. At least I felt it today through 115lbs.
B. Drop down to 60% of the weight from A and complete: 1 power snatch + 2 overhead squats
EMOM = Every Minute On the Minute for 10 mins.
I used 75lbs for this set.
C. Deadlift = 2/2/2/2 x 4
Rest 20 seconds between each 2 lift and rest 2 minutes between each set of 8.
Loads - 135lbs/185lbs/225lbs/255lbs
I will say the grip and axle bar work did what it was supposed to. I got to 255 for my final set and my grip felt good and strong. Usually by the time I get to 275 the fingers and hands begin to feel weak. I think the next time I do deadlifts for max effort I should be alot stronger with the grip part of it.
Here is where it all goes down the drain...Final little part..
5 rounds for time
5 x 135lbs push jerk
10 x bar facing burpees
FAIL.
I only completed 3 and could not even get 1 rep up to start my 4th round. I was out of gas, I could not even get the bar off the floor. It was bad. The bar facing burpees killed me. A bar facing burpee is when you do a burpees in front of a bar and jump over it every rep. So instead of just jumping up like a normal burpee, you have to jump over a bar in front of you. Killer. I was done.
not a great day...even though I feel like I got into an accident with a garbage truck. I can feel the soreness from all over starting to sink in. I better take a cold shower and hope the soreness doesnt kick in too much.
I swear getting things in the mail or delivered to you is so much fun. It is really like Christmas to get a cool package from Amazon or whatever. So this afternoon I got a couple of packages...I wanted to share shall we?
I have heard about this and wanted to try it. I finally ordered some. I have not opened it yet, but I will and will do a review for you all. Take a look at it....it is essentially a kick ass peanut butter with a bunch of extra stuff in it. I bought mine from a cool new discount site called VITACOST. They have some great pricing and pretty quick. Check it out..they sell a bunch of things, all health and beauty and even personal stuff. Def give them a looksey.
The second thing I got in today was new socks! I picked up some cool performance TOE SOCKS!!! These are Injinji socks. I picked mine up from SocksAddict.
So I saw these in a workout video. It was a instructional video on squats and how to fix your ankles etc and they kid in the video had these socks on. I wanted to do some research and read that being able to splay our your toes and being able to wiggle them during certain lifts will help. That is all I needed to hear!
First impression as I had to try these on...they are obviously HARDER to put on then normal socks. I had to wiggle my fat feet and fat toes into each little socket. But once they are on it is fine and VERY comfy. I have them on now as I am typing. These are thin, moisture wicking and no show for the cut. I will use these for my next boot camp and give a second review for sure. One thing I did like is they have Left and Right designation for each sock. Now I really cant lose these during a wash.
This is a great TED talk from 2008. It features Jennifer 8 Lee as she speaks about the origins of some of the most ICONIC "Chinese food" anyone has known. I read her book not too long ago called the Fortune Cookie Chronicles and it was a great read. Def check it out if you are interested in some history and food and Asian/American culture. I read it in a couple sittings it was so interesting. Here is her TED talk...she squeezes almost her whole book in about 15 mins...
I love this as I am often engaged into weird cultural food conversations...maybe not often but enough. I get people that tell me they LOVE Panda Express or PF Changs and I have to just interject and say...well Panda sucks as it is not real at all and over priced and although PF Changs has some "real" "legit" dishes mixed in with the fake stuff it too is over priced. This little video will explain and answer alot of those questions...I seriously HATE ORANGE CHICKEN aka General Tso's. People all the time ASSUME it is CHINESE. IT IS NOT! Grrrr! Fortune cookies are NOT Chinese! They are actually Japanese created!
There is a time and place for all foods. I actually enjoy Americanized cheap Chinese take out once in a while. My mom and I will go to this place in So Pas where I live for their MuShu pork and "3 delicacy" noodles. I dont mind the fake stuff once in a while...I just hate it when people dont know and assume all Chinese food is the same and it is not. So eat up and enjoy everyone...just know what and where you are eating!
