Saturday, September 20, 2014

09192014 Friday Night Party Box

WARM UP
400m run
Stretch

SKILL
200m Run w/ 14# Med Ball
1 min rest
400m Run w/ 14# Med Ball
Done - 5:09

WOD
90 x Squats
80 x Sit ups - last 30 reps did Russian Twists
70 x Lunges
60 x Supermans
50 x Push Ups
40 x Kettle Bell Swings @ 44#
30 x Pull Ups @ Banded
20 x Up and Downs
10 x Burpees

DONE - 22:15

Sit ups - I started cramping up. I need to drink more water or stretch out my abs. I never can do more than maybe 50 sit ups before my belly feels like it is going to explode. I had to finish my last 30 reps substituting Russian Twists with a 14# med ball.

Pull Ups - I use a band and I will confess the last 10 or so were ugly and pretty much a no rep. I think I barely got my nose to the bar.  It was brutal...

Everything else I performed perfectly and was very pleased with my workout.

Good all the way around.


As per the new custom, we all hung around and talked shit..literally.  Chisme Friday is official...if you are not in the gym, you may be the subject!



Thursday, September 18, 2014

09182014 Thursday WOD

Tonight was a good workout for me.  It felt good. No..it felt GREAT!

WARM UP
400m Run @ each corner Banded OHS x 15
Stretch

SKILL

EMOM 10 min
5 x Snatch @ 95#

*This was great for me. I could of went for 15 minutes..maybe 20 minutes.  This was one workout I was able to take head on and not worry not stress out and just focus getting that weight over head.  This was awesome.  if we ever do this again I am going to go for 115#.  This was great.

WOD
15 Min AMRAP
10 x squats
10 x sit ups
2 x C+J @ 135#  - L2.  Rx was 185#


Completed 9 rounds + 8 sit ups

*the sit ups were my slowest movement. I was scared of cramping up so I was taking my time. I may have paced it slower than I should of.  I probably could of finished over 10.  11 or even 12 rounds.

Tonight was good...obviously I do my best and feel my best when it is movements I am familiar with and have a decent proficiency in.  This WOD was one of those...

Tuesday, September 16, 2014

09162014 Tuesday WOD

Bikram Crossfit!


It was so hot...like HOT.  It is 9:20PM as I am typing this and it is 77 degrees.  What do you think it was at 7PM? INSIDE the BOX? OMG...

anyways..here goes.

WARM UP
400m Run
Stop at every corner and perform 15 x squats

Stretch

SKILL

Complex
Power Clean + Clean + Thruster
1RM
I got to 95#

WOD
3 RFT
30 x Wall Balls @ 14#
20 x Burpee Box Jump Over
30 x Kettle Bell Swings @ 35#
20 min time cap

...I DNF...lots of people in class did not finish. The WOD was hard. So in 20 mins I completed:
2 Rounds + 32 Reps

Yeah...and I was drenched...everyone was drenched. We sweated like crazy.  What a workout...wish I was able to finish.

Sunday, September 14, 2014

09142014 Sunday - Snatch Work

What a week...a good week indeed.  Let's get to today's training.

TECHNIQUE DAY!!!



WARM UP
Shoulders/Hips/Ankles
Burgener Warm up + 10 air squats x 3

MOVEMENTS

Snatch Grip Deadlifts
5 x 3 @ 135#

Snatch Grip Shrugs x 2
+
Snatch Grip High Pulls x 2
4 x 3 @ 95#

Snatch Balance x 2
+
Overhead Squat x 2
x 5
EB, 55#, 75#, 95#, 115#

Snatch
5 x 1
EB, 55#, 95# x 3 PR

Today was the 4th day of consecutive training.  I came back from being sick on Thursday...had a not so great workout. I felt light headed.  Then Friday night had a good workout that I pushed myself.  Saturday I hit a couple great PRs doing the Crossfit Total.  Then today...did a bunch of tech work and hit a PR in a real snatch.  Good 4 days...but I am definitely ready to rest.



Saturday, September 13, 2014

09132014 Crossfit Total

Today Coach was nice and finally granted my wish to do the CROSSFIT TOTAL.

Here is the workout.

I got to the box early and rowed a 1500m nice and slow to warm up.  Did a lot of banded shoulder stretches.

WARM UP
400m Run

Dodgeball
Stretch

SKILL
400m Relay
team of 3.
Our time 5;23

WOD
Crossfit Total


1RM of
Deadlift
Strict Press
Back Squat
for a total score.

This is definitely one of my favorite Crossfit Benchmark WODs.  For obvious reasons.  We had 10 mins to get our max.

Here is how I did.

Back Squat - 305#
NEW PR

Strict Press - 185#
NEW PR

Deadlift - 405#

TOTAL - 895#

Not bad...I am happy I got PRs in my backsquat and press.  Love love love it.

Then...we extended class for an extra 10 mins and we did a quick met con.

3 RFT
20 x KBS @ 35#
10 x DB Thrusters @ 15#
I finished in 5:13

Yes...I used a very light DB.  I usually use 44# for my KBS but there was none left and I was NOT going to swing a 55# after completed the total...so I went lighter.

It was a full day...full body...full workout.  Also..remember...it was also HOT AF!!!  Ugh...today was like 90 in the morning, Super hot LA day.

Very happy day.  Happy Saturday!

Friday, September 12, 2014

09122014 Friday Night Party Crew

Tonight was a fun night.  It was a small class compared to others and we had a joke that the 7PM Friday class is either the PARTY CREW or...the lonely only class...because let's face it if you are in the 7PM class you aint going out that night. LOL.

We all had a good attitude, which meant a great energy.  We had fun...and worked our asses off.

WARM UP
400m Run
2 x 10 of Push ups/sit ups/squats
Stretch

SKILL

Back Squat
5 x 5
I did 235#
I did that beltless and I wanted to take it relatively easy.  So I am actually pretty happy that the 235 felt light enough and do-able.  I usually put the belt on as soon as I get to 225# so this was a good exercise for me.  Very happy with 235#.

WOD
21-15-9

Deadlifts @ L3 = 185#

Box Jumps @ 20"

Burpees on a Plate @ Rx = 45# plate
Time cap was 15 min.

I FINISHED  IN 14;32
last one...the LAST ONE to finish.

This was the hardest I pushed in a long time.  I had it in my head...I wasnt going to finish.  I was fully prepared to DNF.  I really was ready to not finish.  It was around 11 or 12 mins when I started my last 9 deadlifts.  I was able to go unbroken...and then I looked that I did it so fast the box step ups were do able..again un broken.  Then the clock showed me that I could actually finish this.  The burpees was the hardest for me..and my slowest.  But...I did it. I finished.

Every once in a while you need a good push...a true deep in your gut push.  Tonight I pushed myself passed where I wanted to go. I pushed passed my mental end. I am happy.  Thank you to my family at the box for helping me.  I was dead last but I finished.


Thursday, September 11, 2014

09112014 Memorial WOD

9/11
A day to remember.  13 years since the terrorist shook the US. We will never forget.
We dedicate this WOD to commemorate today.



I have been sick for the past 5 days...first day back and I wanted/needed to take it easy...ugh. Man it was tough.

WARM UP
400m Run with Med Ball @ 14#
stop at every corner and perform
5 x squats to the med ball
5 x squats with med ball

Stretching

SKILL
400m run
1 min rest
400m run
6:16

Not bad...I guess. I felt I had a good pace.

WOD
20 min AMRAP
3 x Power Cleans @ 95#
4 x Front Squats @ 95#
3 x Bar Muscle ups - scaled 9 x banded pull ups + 9 x banded ring dips
I completed 5 rounds.

I lowered the weight to a manageable weight.  95# but after the 4th round I felt light headed. I pushed to do 1 more round and I knew I was done.  I used the correct band for the pull up and for the ring dip.  I can perform dips, but the rings def make it harder.  I am going to practice that since I know I can rep up dips all day.  But yeah...I felt dizzy towards the end and decided to stop at 5 rounds.

My partner and I were on par, I was pacing with him but had to quit.  I plan on going in tomorrow and doing another easy workout and kick this sickness.




Wednesday, September 3, 2014

09032014 Humpday WOD

I suck at Thrusters...period.

WARM UP
400m Run
10 x burpees

3 x - 10 x push up, 10 x squats, 10 x jumping jacks

Stretching

SKILL

3K Row in teams of 3
We finished in 2nd place with a time of 12:49
YAY! to my team Nancy and Rachael!!!

WOD
3 RFT

15 x Thrusters @ L2 = 65#

I will freely admit...my thrusters were horrible. I probably NO REP every one. It was more like an ugly push press.  I pretty much did ZERO legit thrusters.  Another thing...after the row my forearms and biceps where throbbing so seriously, I could not bend my arms into the little pathetic front rack I do have.  So yeah it was bad on all fronts...


15 x Burpees
Finished in 11:09
With a 12 min time cap...I just barely finished...I suck.


regarding burpees...this makes me chuckle...

Tuesday, September 2, 2014

09022014 Tuesday WOD

Tuesday WOD...went something like this.

WARM UP
400m Run
10 x burpees
Stretching - shoulder stretches with bands etc

SKILL

Back Squat
5 x 5
Got to 245#

WOD
"Helen"

3 RFT
400m Run
21 KBS @ 35#
12 Pull ups @ Green Band
Finished in 14:45

Monday, September 1, 2014

Labor Day 2014 Lifting

Quickie

WARM UP
Burgener Warm Up w/ Empty Bar
20 x air squats
3 x

Stretch - shoulders and hips

BACK SQUAT

135# x 10 (2)
185# x 5 (2)
225# x 3 (3)

SKILL - practice
all at 75#

Snatch Grip High Pulls x 3 (3)

Mini Complex - Power Snatch x 2 + Overhead Squat x 2
x 5

DONE.

Saturday, August 30, 2014

08302014 Saturday WOD

Another hard workout...sheesh.

WARM UP
400m Run

3 x w/ 14# med ball
10 x squat
10 x Russian Twist
10 x push ups
100m run


SKILL

Max Deadlift
1-1-1-1-1
395#


WOD
100 x Goblet Squat @ 35#
400m Run
50 x Box Jump/Step up @ 20"
200m Run
25 Burpees
100m Run

DONE - 16:24

Notes on this wod...
100 squats - I did these in 20s.  5 x 20
Box jumps I just did step ups no strategy
Burpees I did 10 unbroken, 5, 6, then 4

This was my 3rd day in a row....I need rest.  Going to take my ZMA before bed for sure.

Friday, August 29, 2014

08292014 Friday Labor Day Weekend WOD

Very happy today since it is a long holiday weekend with Labor Day on Monday I was able to leave work at 3PM.  Which meant I was able to go workout and take the 6PM class.

WARM UP
15# Plate overhead 400m run

3 x
10 x Push Up
10 x Sit Up
10 x Air Squat

Stretch

SKILL

Strict Press
8-6-4-2
max double
I got to 165# for my double, but it was light so I did it 4x.
I then got too happy and too excited and bumped it up to 205#...big mistake. 40# jump was too much. I failed. I should of went to 185# or even 195#. I messed up and got too excited.  Final # was 165.  Sad.

WOD
21-15-9-9-15-21

Wall Balls @ 14#
KBS @ 44#
Push Ups
20 min time cap
Finished in 16:09

I did my 9 reps unbroken for both sets...everything else I split in half.  Happy I finished.

Thursday, August 28, 2014

08282014 Thursday WOD

I hate running...

WARM UP

15# plate overhead 400m run
stop at each corner 5 x OHS

Stretch


SKILL

Front Squat
2-2-1-1-1
Max single - 205lb

WOD

1 mile run

1000m Row

100 dubs @ L2 = 200 singles
21:36
* my run was bad...my calves were in pain. I wore my 2XU calf sleeves so thank god for that...but my calves were burning and it really slowed me down.  I finished the run over 16 minutes...who the eff runs a 16 min mile?  This fat ass does.  My best 1 mile so far I think was a low 14 min or just at 14 min.  I was a full 2 min slower tonight.

My 1000m row was in the low 4 min, I think I finished at 4:17

My 200 singles were done pretty fast too...the run.  The run...The run...was so bad.

Tuesday, August 26, 2014

08262014 Tuesday WOD

Typical Tuesday night at the box...

WARM UP
400m run
stop at each corner and perform 5 x squats and 5 x jumping squats

Stretch

SKILL
Squat Clean max triple
5 x 3
I got to 95#...I may of been able to do more but I still dont have that front rack...it is getting better for sure but not enough for a real legit clean where I am below parallel. My worst movement is the clean and thrusters period.

WOD
AMRAP = 12 Minutes
10 x Renegade Rows @ 20# DBs
20 x Box Jumps @ 20" box
100m Run
I completed 3 round plus 17 reps (10 RR and 7 BJ)

Not too bad...then we did a cash out..
TABATA
Plank -20 sec
Rest - 10 sec
Burpees - 20 sec
Rest  - 10 sec
Side Plank - 20 sec
Rest - 10 sec
Side Plank - 20 sec
Rest - 10 sec
Repeat above 1 x

ugh...and then practiced pull ups.  Strict and butterfly. I have to practice practice practice. I lost my butterfly movement. I dont know what happened. Last week I was able to pull 2-3 legit butterfly pull ups and now I am back at 1x.  It sucks..it is like I completely forgot how to do them...sad.

Saturday, August 23, 2014

08232014 10+ Year Reunion WOD

A long time ago...around 2002-2003 I lived right behind the 99 Cent store in the heart of Highland Park. I lived in a duplex owned by a super sweet old lady that lived next door.  Now I found this place from a friend of a friend.  My best friend Alex was dating this girl Stella..and Stella's friend is Cathy...and Cathy lived across the street in this tiny little house and she told me about the duplex.  I lived there for about 2 years...and moved out in 2004 when my sister and I bought our condo in So Pas.

Fast forward to today...
10+ years later...

Me and Stella BOTH...Reconnected to CATHY!!!  Who happens to be part owner of:
CrossFit Altadena

How crazy is that...CF does bring people together!  Sheesh!  The world is crazy.

So we all met to do a WOD at her box...here is what we did!

WARM UP
200m Run
10 x Pass Thrus
5 x Hand Release Push Ups
6 x Box Jump0s
5 x Pull Up
6 x Wall ball - I used 14# ball
100m run

WOD
"The Hopper"
So we did the "essence" of CrossFit...the unknown. We literally pulled movements from a bowl and rolled dice for reps.

- Teams of 2
- Work is shared
- AMRAP  - 26 minutes
- Lifts 4 x dice
- Gymnastics 5 x dice

40 x Burpees
12 x Dips
24 x Power Snatch as RX 75#
400m Run

My partner Mark and I finished 4 Rounds...-4 seconds.  We missed the end by 4 seconds..so they let us have it for 4 rounds. Good workout for sure!!!