Thursday, November 27, 2014

11272014 HAPPY THANKSGIVING!!!!

OMG...what a way to earn my dinner.



9AM class...a nice way to ease into dinner right?  Ugh...put it this way 95% of the class DNF (DID NOT FINISH)
1 team finished
1 team finished at 1;30 past cap.
Rest of us...way far behind...not even worth it...

WARM UP
400m Run
3 x
10 x push up
10 x jumpin jacks
10 x squats
200m run
*I only did 2...there I admit it.  WOMP!

WOD
Teams of 2
4 RFT

30 x Burpee Box Jumps
50 x KBS @ 35#
50 x Goblet Squat @ 35#
50 x Wall Balls @ 14#

30 min time cap

my partner and I finished 3 rounds plus 18 burpee box jumps.
We scaled appropriately to FINISH...and well we did not.  We couldn't go any lighter..it just took us and the rest of the class too long.  Like I said, Only one team actually finished under the time cap....so I dont feel so bad.  It was hard.

Now...after finishing the above..you would think OK..that is more than enough..lets go eat!

But now...PEER PRESSURE #1

"hey we are going to do the mash..."  Ugh...shit...OK...EFF IT...let's do it.

Soooo...we did the mash...

Monster Mash

I linked the as Rx above...I scaled a couple things but we DID NOT SCALE the weights.  Everything that includes a barbell was done as Rx!!!  Here is what I did:

AMRAP 3 minutes:
5 Back Squats 255/165
5 Bar Muscle-ups - scaled to strict pull ups
AMRAP 3 minutes:
40 Double-unders - scaled to 80 singles
4 Clean & Jerks 155/105
AMRAP 3 minutes:
7 Hang Power Snatch 95/65
14 Air Squats
AMRAP 3 minutes:
14/10 Calories Rowing
7 Burpees over the rower
*Rest 3 minutes between AMRAPs
*Do all 4 AMRAPs, then repeat.

No one really kept "score" per se...we just tried out best.  I did keep notes but I am not going to post them here,..no need to humiliate myself anymore...but I did it, I finished it.

OK...now the 4 of us...that did the mash...tired AF.  Beat...we did a WOD and  now we did the mash.

Then one my so called friends suggests...hey since the back squat bar is all set at 255# lets to 100 reps between the 4 of us...basically 4 x 25.  Cool?

Umm..NOPE...you all have fun.  I am OUT.

PEER PRESSURE # 2

COME ON IRVING!!! Let's go!!  So we embark on a Round Robin style 1 rep each conga line at 255# to do 100 reps.

After the first 3...FINALLY some LOGIC played in and we dropped it to 15 each...so 60 reps between the 4 of us.  15 sets....

Then...we decided to go heavier.  Here is how it broke down.

1-10 Reps @ 255#
11-14 Reps @ 275#
15th Rep @ 300#

Umm...yeah...that is what we did.

DAMN THAT PEER PRESSURE!!!!

Talk about VOLUME....we did A LOT...like A LOT A LOT A LOT.

I am beat...going to throw down at dinner and not feel a shred of guilt...take my ZMAs before bed and sleep like a baby.  Have a wonderful Thanksgiving all...and PEACE!!!


Wednesday, November 26, 2014

11262014 Wed WOD

Thanksgiving eve...what to do? Go workout...

WARM UP
400m Run

3 x
10 x Push Up
15 x Jumping Jacks
10 x Sit ups
10 x Scorpions (5 x each leg)

SKILL

5 x 1 Max Hang Snatch
145#
* I was able to get this weight because I was able to power snatch it.  When doing a full snatch my "working weight" is 95#.  Same issue...mobility. I cannot get below parallel.  I need lots and lots of warm up.  if I know I am going to practice snatch, I do tons of snatch balance and overhead squats so I can warm up enough to even just hit parallel.  The struggle is real.

WOD

21-15-9

Hang Cleans @ 95# = L2

Ring Dips @ Banded
Burpees

Now with this WOD, I scaled way down.  95# power cleans I can do all day.  I THINK I could have done 115# but it would of taken me forever.  I made the choice..this was supposed to be a pretty fast workout sub 15 min for sure and I know my dips are pretty fast on the band and at 95# I can go pretty fast for the cleans.  The burpees would be my crutch.  So I scaled enough to finish in a decent time.

I finished in....12:03

Not bad...exactly how I wanted it.  But yes the burpees were my slowest.

Tuesday, November 25, 2014

11252014 Tuesday WOD

Went Rx...and got some blood.

WARM UP
400m Run
stop at each corner and perform 10 x Air Squats

Stretch

SKILL

Pause Squats - 5 x 3
225#

WOD
15 min AMRAP

3 x Wall Walks
6 x Deadlifts @ 225#
9 x Box Jump @ 24" (step up)

I completed 5.... AS RX!!!

I scraped my left shin and drew some blood...it wasn't that bad.  I had a tiny scab there that I ripped on the pull from the deadlift.



Saturday, November 22, 2014

11222014 Sat Mash and Kickball

Lovely Fall Saturday in Los Angeles....70s and sunshine...yup. This is So Cal living...

Got to the box around 750AM

WARM UP
2k Row - slow and steady 10 min

Stretch - empty bar good mornings - lower back

MONDAY MONSTER MASH

the link above is Rx...I will post what I did this morning.  Which was basically 2/3 Rx.

Start a running clock:

21 x Deadlifts @ 225#  as Rx
200m Run = 50 m shuttle runs x 2
15 x Deadlifts
200m Run
9 x Deadlifts

Rest 5 Minutes

Repeat above replace Deadlifts with Thrusters @ 75# *my scaled  as Rx was 95#

Rest 5 Minutes

Repeat above replace Thrusters with Power Snatch @ 75# as Rx

Stop Clock.

Most of my friend finished at or below 30 mins.  I finished in 41:20.
I had to scale the thrusters as that is my worst movement. Again...full disclosure as I say it evertime, my thrusters were probably NO REP on most of them. I barely can squat down with the very little weight. It totally sucks.  So scaled thrusters...and to be honest the deadlifts took alot of of me...and worst per usual was the run.  It seems super easy...50m x 4, 100m x 2...easy right?  Man it takes alot out of you.

I wanted to finish it UNDER 40 min...so I did not accomplish that, but I am happy I finished.

Another Mash done!


After that our box all met up to play kickball at the local park.  We had lots of fun and after we ended the game in a TIE...we headed back to the box and we had a taco man come by and we all got fed,

Huge thank you to Coach Jose for his support and hosting a great morning.

Friday, November 21, 2014

11212014 Friday Rx Wod

I do feel this weird pride when doing a wod as Rx. It is so stupid but it is super mental.  In crossfit, there are 100s of articles that discuss this phenomenon, chasing the elusive "as Rx" title after your name on the white board.

As a beginner crossfitter (from 0-3 years) they always caution chasing the Rx and not getting hurt by doing so.

I admit, I chase it sometimes and when I can CONFIDENTLY do a #WOD as Rx I feel pride.  Tonight was one of those nights.

WARM UP
400m run

3 Rounds
10 x squats
10 x push ups
15 x jumping jacks
100m run

Stretch

SKILL

Front Squat
5 x 3 - work to heavy 3
165#
*I had to use the Barbell Shrugged technique of using straps to get my front rack/elbows up position. I am not strong on the front squat or thrusters because I have no front rack.

WOD
3 RFT

400m Run

20 x Clean and Jerks

*****Rx - 95#!!!!!*****

Done in 15:42
not too bad...

Obviously the run slowed me down the worst. I walked/jogged about 1/2 so I could rest enough to go in and smash the C&J.  I know I can hit the 95# pretty easily so first 2 rounds I was able to go 10 x 2 pretty quick...but the last round, I did 10, 5 and 5.

Very happy about tonight's WOD!

Tuesday, November 18, 2014

11182014 Tuesday WOD

Just a typical day at the box....just happy I finished under the time cap.

WARM UP
400m Run
@ each corner stop for 10 x jumping lunges

Stretch

SKILL

EMOM 10 min
8 x Front Lunges
Rx @ 135#
I did them at L1 @ 75#


WOD
21-15-9

Renegade Rows @ 21 and 15 done on knees last 9 did as Rx

Box Step Ups @ 20" I tried 24" but after about 6 step ups, I went down to 20"

Hang Snatches


Plus

200m Farmer's Carry

Rx @ 35# DBs
I did it with L3 @ 30# DBs

25 min time cap
Finished in 24;21

I was last again...per usual. I dont feel bad anymore. I was fast on the snatches as I can go unbroken for at least 10 each time. But it did not let me catch up with the RR and Box Step ups being so slow.  Oh well...at least I finished.

I know if I dropped to 25# dumbbells it would of made a difference...but keeping it at 30# I got a slower time, but a better WOD for me.  So I will take the slower time vs the higher Rx.

Sunday, November 16, 2014

11162014 Sunday Squat Day

Love my Sundays at Open Box.  Sunday = Squat Day!!

WARM UP
Empty Bar
3 x 10 of Back Squats and Good Mornings

On 24" box
Ankle. hip, rotation and stretch
Banded squat sits (20 secs x 3)

135# Back Squats x 10 (2)


PAUSE BACK SQUATS x 2
185#
225# x 2
255#
275# x 2



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


PULL UP PRACTICE
Strict
Butterflies

*I did maybe 10-15 strict and then did 2 sets of butterflies for maybe another 5-10 not sure.  More work in progress...have to keep practicing.

Saturday, November 15, 2014

11152014 Saturday Mash

Here is the workout as Rx....here is what I did.

WARM UP
1500 slow row.
Stretch

400m Run
Fran @ 75#
*my thrusters were horrible. Again, I have said it before it is more like a push press. Really bad.
**I did pull ups off the box,
400m Run
Fran @ 75#
400m run

Power cleans @ 155#
Banded ring dips

30 x sit ups
45 x knees to chest
*I simply cannot do sit ups without my stomach from cramping. I am just so scared now, I am gun shy to do sit ups.  It sucks...

Push jerks were as Rx
and Row was Rx

I finished in....

78:58.

Not great at all....sigh.

At least I finished..bleh....

Friday, November 14, 2014

11142014 Friday WOD

Another disappointing workout....not good at all.

WARM UP
400m Run
3 x 10 of Push up/Squats/Sit ups
Stretch

SKILL

Deadlift 5 x 5
Max Effort @ 275#



WOD
3 Rounds
1 min at each station:

Row for Cals
Wall Balls @ 20#
Box Jumps @ 24"
Goblet Squats @ 53#
Rest

I did it Rx but came in last with only a 129 total.

Thursday, November 13, 2014

11082014 Crossfit Frenzy Throwdown

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 On Saturday I did my FIRST "real" CrossFit Competition....I use REAL in quotes because I did participate in 2011 at Fight Gone Bad. But that did not really count...

Crossfit Frenzy hosted...

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I say it did not count because FGB was 100% for charity and you pretty much paid money to workout.  You raised money so you could do the FGB WOD. No winners no losers, you just worked out to workout.  This was a real competition.

3 WODS throughout the day...

I was in Men's Beginner..of course.  I was in Heat 1, Lane 6.

Here are the workouts - beginner scale

WOD #1
10 min AMRAP
5 x Wall Walks
7 x Overhead Squats @ 65#
60 x Jump Rope Singles

I completed 3 rounds.


WOD #2
8 min AMRAP
"Fran"
21-15-9
Thrusters @ 75#
Banded Pull Ups

I #DNF this workout. I got to the set of 15 pull ups and completed 11 as the time ran out.


WOD #3
12 Min AMRAP
3 Rounds of "11-8-14"

11 x Burpee Box Jump Overs 24" Box
8 x Back Squat @ 125# (from the floor)
14 x Knees to Chest

I completed the 3 rounds in about 11:40....not bad.

At the end...I placed 14th overall out of 17 competitors.  I achieved my goal of NOT COMING IN LAST.  I am pretty happy about that.  My best event was the 1st where I placed 11th, the 2nd event I was 15th and the last one I placed 14th.


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Henry over here thought it would be a good idea to take a nap....

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This is the best pic...all of the team before we hit it...before our first workout....

Screenshot_2014-11-08-12-26-59_1


My take away was being in a "competition" mode really pushed me farther. The WOD 1 and WOD 3 I would NEVER have finished in the time allowed if we had it programmed at the box.  I know this.  Everyone knows this. But I pushed and completed theses workouts and finished them.  For sure I am changing one thing...I will always use a 24" box moving forward.  After doing 3 rounds of 11x Burpee Box Jump overs in that last workout...a 24" is cake. I always just used the 20" because it was easier duh..and I was lazy.

The whole team did awesome and everyone learned something about themselves.  About where their weaknesses are...where and what to focus on moving forward.  The camaraderie and team building was also amazing.  Such a great experience.  other highlights...

Our coach Lorena placed first in the women's beginner. Val placed 5th in the same category.  Vic placed 4th in his first ever competition in Men's intermediate.  We are so proud of everyone...good stuff for sure.

Looking forward to see what 2015 has to offer....and what we and I can do.  WE ARE LIMITLESS!!

#teamHPCF
#fitfamforever
#boothang

LOL!!!

**One downer...I did not get my COMPETITOR SHIRT!!!  BOOOO!  When I signed up I requested a XXL shirt.  Upon arrival and check in, they had NO MORE SHIRTS IN MY SIZE.  The lady at check in was very nice and felt bad for me.  She and many people know...one of the MAIN REASONS to compete is to EARN YOUR SHIRT.  Same goes for any of these events.  Tough Mudder, or Spartan Race etc...you want that shirt that says FINISHER or COMPETITOR or ATHLETE on it...the shirt you get the you ONLY GET once you compete.  I was so excited to FINALLY have on..my FIRST ever.  Apparently Crossfit Frenzy missed the XXL by 1.  There were 4 signed up and they only had 3.  So if I checked in earlier I might of gotten a shirt and someone else would be assed out.  I am in contact with the gym owner now and she is looking into getting me a shirt. FINGERS CROSSED that I can get one...I REALLY REALLY want my competitor shirt.

I will update on this situation...bleh.   =(





Tuesday, November 11, 2014

11112014 Tuesday WOD

I know I owe a blog post regarding my recent competition this past weekend. I want to take my time and write it...I may draft it tomorrow.

But anyways...here we go for tonight.

Tonight was horrible...if you could program the WORST workout for me this would be it.  Literally the worst movements for me.

WARM UP
800m Run
first 400m is a light jog
second 400m is power walk and sprints

Stretch

SKILL
500m Run
1:44

WOD
3 RFT
800m Run
30 x Squat Cleans @ 75#
30 x Burpees

35 minute time cap
DNF - only completed 2 rounds and 400m that's it...HORRIBLE.

Tuesday, November 4, 2014

11042014 Tuesday WOD

Tonight will be my last full WOD before this Saturday's competition in Bakersfield.

Crossfit Frenzy 3rd Annual THROWDOWN.


The event is on Saturday 11/8.

I am planning on resting tomorrow, then going in on Thursday night to row and maybe jumprope, work on my pull ups etc.  Just a little movement, get a little sweat going that's it.  Just want to stay loose.

Here is tonight's workout.

WARM UP
400m Run w 15# weight and stop at each corner and perform 10 x OHS.

Stretching

SKILL
Hang Cleans
5 x 3 = heavy triple
I got to 135#
*honest I may have gotten more but I wanted to save myself for the upcoming workout...so I did not go crazy.  I stopped and 135# and did it 2x.

WOD
800m Run
70 x Goblet Squat @ 44#
60 x Pull Ups @ 50 x box and 10 x "sloppy butterflies" broken into 4+4+2
50 x Push Ups
40 x V ups
30 x KB snatch @ 44#
20 x KB lunges @ 44#
10 x Burpees

25 Min Time Cap
DONE - 23:39

Not bad...truth is the box pull up saved me massive time. I also went 15 x 2 unbroken each arm on the KB Snatch.  That is how I caught up to the rest of the class. Of course the run is what slowed me down. My push ups were decent too, I did 15 for the first and then 10 the rest of the way to finish.

As the day gets closer and closer..man I am getting nervous.  UGH!!!

Stay tuned on the blog as I will update and I hope to take a bunch of pics to share!

Sunday, November 2, 2014

11/022014 Sunday GOAL and FAIL

Life is nothing but balance right?

With ups you get downs....today was one of those..a huge up.  Small Down...

BACK SQUAT

Stretch

Warm Up
Empty Bar x 10 + Good Morning x 10 (2)
135# x 10 (3)

Working Set
185# x 5
225# x 5
275# x 3
295# x 1
315# x 1
325 # x 1 - NEW PR

335# x 1 !!!!!!!!!!!!!!!!!  NEW NEW PR!!!!!!!!


OK..this is very very significant for me.  I set a goal...I wanted to add 50# across all my lifts.
My squat has and is one of my weakest movements.  Today not only did I hit a PR but I ACHIEVED MY GOAL!!!

My previous max this year was 275#....and today I got 335# 10lbs more than my 50# goal. LOVE LOVE LOVE LOVE LOVE!  So happy!

My deadlift was 375# and I am still stuck at 405...more on that below.

Strict Press - 185, Push Press - 205
And not too long ago I reached my goal of 225 overhead.

My bench will probably stay at 275# as in Crossfit, we dont bench alot...so I am happy keeping it at 275 for now.

DEADLIFT

135# x 10
185# x 5
225# x 3
275# x 1
315# x 1
375# x 1
405# - FAIL.  405# was and is my current PR...but I was unable to hit it today.  So I do feel bad for not hitting my previous PR.

Balance...balance in everything.  I am still pleased.

Yay for me!


Saturday, November 1, 2014

11012014 MASH Saturday

The Mash...



For time:
12-9-6-3 reps of:
Burpee box jump 24″/20″
Squat clean 135/95
*Rest 5 minutes then:
21-15-9 reps of:
Push Jerk 155/105
Toes to bar
*Rest 5 minutes then:

40 Overhead Squats 75/55
20 Handstand push-ups
30 Overhead Squats 75/55
15 Handstand push-ups
20 Overhead Squats
10 Handstand push-ups
*Rest 5 minutes then:
Run 1 mile
Scoring = Submit 1 total time from start to finish that includes the rest periods.

Here is how I scaled this...
Burpee Box Jumps I did it on a 20"
I power cleaned 95#
For Push Jerk I went 135#
Toes 2 Bar = Knees to Chest
OHS I used Rx weight
HSPU - I did then on my knees off a box
and well the run was the run...I wanted to quit...I really did.  But I finished..

DONE 69:19

Thursday, October 30, 2014

10302014 Thursday WOD

No bueno...

WARM UP
400m Run
Stretching

SKILL
6 x 3 Push Press Max
205#

WOD
5 RFT
20 x Wall Balls
20 x Box Step Ups with MB
200m Run with MB

L2 - 14#

Time Cap - 20 min
I finished in 21:47.

No bueno.