Monday, January 2, 2017

HAPPY NEW YEAR - 2017

WOW...I have not blogged in a LOOOOOOOOOOOONG TIME.

I know I have lagged...I have been just busy and not inspired to blog. I have been just trying to get through work and training.  Been tough.

For this year...I have a couple of resolutions or just goals for self improvement.

Here is a quick list...probably more for me, to keep myself accountable.

1. READ MORE
I have to be a better and read the books I have here. I promise to read more!

2. CAREER MOVES
Had some things come up at work that I need to work on.  So I am focused on working on what I need to do.

3. LEARN UKULELE
part 1 of the GET OUT OF MY COMFORT ZONE and LEARN A NEW SKILL.  My good friend is going to teach me!

4. DANCE LESSONS
yeah...same as above.  Plus a great way to meet ladies! HA!

5. FITNESS
continue learning and training and be a better coach to others.


Nice and simple.  I will try to add more to the blog and not really plug in all my workouts.  That seems kind of boring...so...I wont do so much of that.

Happy New Year!!!

Tuesday, August 16, 2016

08162016 Tuesday AM

Warm Up
400m Run
3 x 10 - Squats and Lunges + 5 x Push Ups

Skill
Banded Running
x5

WOD
3 ROUNDS FOR TIME
25 Cal Row
25 x KBS @ 53#
25 x Burpees

As RX

DONE - 23:14

Monday, August 15, 2016

Weekend Workouts 08132016 - 08152016

Monday morning catch up...

SATURDAY 08132016
I coached 2 classes this morning and then met w Coach Wu to go over some Snatch Technique.  I did very light drills w 75lbs working on strong start positions and pushing my inner thighs out.  Good stuff.

SUNDAY 08142016
SUNDAY SKWAAT DAY!!!

BACK SQUAT
Empty Bar x 10 of twists and good mornings
Empty Bar x 10 for 2 sets
135lbs x 10

Working Set
155lbs x 5
205lbs x 5
225lbs x 5
255lbs x 5
275lbs x 5
315lbs x 3 **this actually felt kinda light. Progress is being made at this weight. I felt OK with a triple this morning!

Clean Pulls
95lbs x 5 for 2 sets
135lbs x 5 for 2 sets
185lbs x 3 for 2 sets

Bench Press
Empty Bar x 10
135lbs x 5
155lbs x 5
205lbs x 5
255lbs x 5
275lbs x 3

DONE!

MONDAY 08152016
Robbie's Bday WOD!

Warm Up
20 cal Assault Bike
3 x 10 - lunges, jumping jacks and squats

Skill
Front Squat 5 x 5
worked to 155lbs very lights and chill

WOD
15 minute AMRAP
31 x Clean and Jerks at 135lbs
then
15 x Pull Ups
15 x Push Ups
15 x Toes to Bar
Completed 1 round plus 30 reps as Rx.
I PRed my GRACE time!!!
I finished 30 x Clean and Jerks at 135lbs in 3:54!!!!

I think my last attempt was 4:06.  
YAY FOR ME!!!

Thursday, August 11, 2016

08112016 WOD

Warm Up
30 cal on Assault Bike
3 x 10 - squats, scorpions and lunges

SKILL
8 min EMOM
5 x Power Snatches at 100lbs

WOD
800m Run
21-15-9
Deads @ 225lbs
Burpees
800m Run
as Rx

DONE - 26;24

Tuesday, August 9, 2016

08092016 Tuesday WOD

Pretty normal day...

WARM UP
3 x 10
Squats, Jumping Jacks and Lunges
+ 30 x singles

SKILL
1 min x Dubs
30 sec rest
2 min Dubs
1 min rest
1 min Dubs

I was able to do 21 reps.

WOD
21-15-9
Hang Clean and Jerk @ L3 = 115lbs
Front Squat
400m Run

DONE - 24:29

Monday, August 8, 2016

The WEEKEND WORKOUTS and Today

I know...been so lazy this weekend.  Totally have not blogged my workouts.

I am going to try and do this from Memory...so the actual times and I probably forgotten a lot.  I will go backwards...

MONDAY 08082016
Warm Up - 400m + 3 x 10 Squats, Sit Ups, Jumping Jacks

SKILL
Strict Press - 10-8-6-4-2
I worked up to 175lbs x 2

WOD
"BARNEY"
20 Minute AMRAP
400m Row
20 x Wall Balls @ 20#
20 x Burpee Box Jumps @ 24"
10 x Pistols - used a 15" height

Completed 2 Rounds + 1 (finished the Row and 10 x wall balls)


SUNDAY 08072016
Sunday Skwaat Day

Back Squat
Empty Bar x 10 - Twists and Good Mornings
Empty Bar x 10
135lbs x 10
185lbs x 5
205lbs x 5
225lbs x 3
255lbs x 3
285lbs x 3
315lbs x 3
335lbs x 3 - DONE

Snatch Complex
2x Snatch Dead, Snatch High Pulls, High Hang Power Snatch, Overhead Squat
Empty bar x 3
75lbs x 3
95lbs x 3


SATURDAY 08062016
Bench Press
Empty bar x 10 (2)
135lbs x 10
155lbs x 3
175lbs x 3
205lbs x 3
255lbs x 3
275lbs x 3

"CHRISTINE"
3 Rounds For Time
Row 500 meters
12 Deadlifts: body weight = 245lbs
21 Box jump, 20 inch box

DONE - 18:17
I am OK with that...about 6 mins a round.


I did a WOD on Friday but I cant remember it....  =(



Friday, July 29, 2016

07262016 WOD

Nice horrible burpee WOD today.

WARM UP
30 cals on Assault Bike
3 x 10
Squat Jumps, Jumping Jacks and Situps

SKILL
3 x 5 Front Squat
@ 145lbs

WOD
21-15-9
Thrusters @ L3 = 75lbs
Burpees
+
400m Run

DONE   20:30

The burpees killed me...so slow.  No bueno.

Waaah...

Monday, July 25, 2016

07242016 & 07252016 WODs

FASTER!!!  Yes I was faster this morning!  But let's get Sunday's lifts out of the way.

SUNDAY 07245016
Warm up Stretch

BACK SQUAT
EB 10 x Twists and Good Mornings x 2
EB x 10
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 5
235lbs x 3
285lbs x 3

DEAD
RDLS @ 155lbs 3 x 5
205lbs x 5
255lbs x 3
275lbs x 3

BENCH
EB x 10
135lbs x 10
155lbs x 5
205lbs x 5
235lbs x 5
255lbs x 3
275lbs x 2 (felt a twitch in my elbow so stopped at 2 reps)


MONDAY 07252016
WARM UP
3 x 10 squats, push ups + 100m overhead plate walks

SKILL
BACK SQUAT
4 x 8  - worked to 225lbs

WOD
NANCY
5 Rounds For Time
400m Run
15 x Over Head Squats @ L3 = 75lbs

DONE - 21:56!!!!!

Last time I did this workout I finished in 22:36 and then before that I finished over 23 minutes!

EVERYTIME EVERYTIME YOU MUST TRACK PROGRESS!!!  I did not even realize I PRed this workout!  If I knew I was on track I may have tried to go faster. I felt a bit sluggish this morning but I pressed through! SUPER HAPPY!!!  YAY!



Thursday, July 21, 2016

07212016 Thursday WOD - CrossFit Games Masters Finals

Warm Up
Tabata Assault Bike
33 cals
Stretch

SKILL
Thruster
10-5-5-3
Worked to 115lbs for a triple

WOD
3 ROUNDS FOR TIME
400m Run
100 x Singles (dubs as Rx)
10 x Clean and Jerks @ L3 = 115lbs

DONE - 19:04

*I ALMOST for 100 unbroken singles! I tripped up at around 95 or 96!! UGH!  I got all excited and tripped up!  DAMN!

Going to leave work a bit early today and head down to Carson CA at the Stub Hub Center for the Reebok CrossFit Games - today is the final day for the MASTERS!  Going to meet my friends and cheer on SUSAN HIRST who currently as I am typing this at 8:30AM is sitting SIXTH PLACE!!!!

WOOHOOO!!!  Looking forward to seeing her compete in the finals. #HirstFirst!!!!

Tuesday, July 19, 2016

07192016 DNF

FAIL.

I DID NOT FINISH.

WARM UP
3 x 10
Jumping Jacks
Jump Squats
Sit ups

SKILL
Front Squats
5 x 3 w 3 sec pause on last rep
155lbs

WOD
4 ROUNDS FOR TIME
30 Cal Row
30 KBS @ 53#
30 Wall Balls @ 20#
as Rx - 25 min time cap

DID NOT FINISH
3 rounds...and dead.

NO BUENO.

Monday, July 18, 2016

07172016 and 07182016 WODs

Again, I know I have been lagging.

7.16 I went to the NIKE House of Metcon event.  I did a 20 min partner WOD there.  I will have to post about it later on a different post.  I want to post the images.

SUNDAY - 07172016
Sunday Skwaat Day
BACKSQUAT
Warm up and Stretch

Empty Bar x 10 (2)
135lbs x 5 (2) via tempo
155lbs x 5
185lbs x 5
225lbs x 5
265lbs x 3
285lbs x 3
315lbs x 3
335lbs x 1

Went to the back did some tire flips and sled pushes

50m Tire Flips x 2
50m Empty Sled Push x 2


MONDAY - 07182016
Great Workout Today!

WARM UP
3 x 10
Wall Squat
Sit Up
1 x Bear Crawl
100m Overhead Plate run @ 25lbs

SKILL
400m x 4
1 min Rest in between laps
*I "cheated" and only rested 30 sec
13:40? I forgot the exact time.

WOD
3 ROUNDS FOR TIME
25 x Box Step Ups @ 24"
15 x Cleans @ 115lbs
25 x Box Step Ups
10 x Snatches @ 115lbs

DONE L3 = 20:34

NOT BAD!!!!

Pretty happy.  The Box Step ups were very slow for me.  I was able to knock out my cleans 10 + 5 and the snatches 5 + 5.  I am sure I can complete both movements under a minute.  So...basically the rest of my time was the box steps.  I just have to take my time going up and down.  I am a heavier more fluffy dude so I am no able to bounce back and down. So yeah...but a great workout indeed.  Today is one of those rare occasions where the WOD is good.  Loved it.


Monday, July 11, 2016

07112016 Monday WOD PR


LOVE IT WHEN I IMPROVE!!!



WARM UP
400m Run
3 x 10
squats, sit ups + 1 x bear crawl


FRONT SQUAT
10-10-5-3-3-1
worked to 175lbs single

WOD - "JACKIE"

Yay!!!
1000m Row
50 x Thruster
30 x Pull Up
As RX - 13:11

here is my previous time...last year - Aug 2015

I WAS 1 MINUTE FASTER!!!  A whole minute!!  WOOHOOOOO!!!!  SO HAPPY HAPPY HAPPY!

That is progress I tell you!!!!

Thursday, July 7, 2016

Thursday 07072016 WOD

Just another day in paradise

WARM UP
500m Row
2 x 10 - squats, jumping jacks, lunges
300m Row

SKILL
Split Jerks
work to 135lbs x 2

WOD
3 Rounds
2 Min Max Cals on Assault Bike
2 Min Max Clean and Jerks as Rx @ 135lbs
2 Min Rest

TOTAL REPS - 93

Tuesday, July 5, 2016

July 4th Weekend WODs

Been a busy weekend...so here is the catch up!

FRIDAY 07012016
Warm up

WOD
3 Rounds For Time
400m Run
25 x Hang Snatches @ 95lbs
as Rx - DONE 17:44

SATURDAY 07022016
Just lifting...

Box Squats
work to heavy triples
265lbs @ 5 x 3

Overhead Squats
work to heavy triples
165lbs 3 x 3

SUNDAY 07032016
REST DAY

MONDAY 07042016
July 4th Partner WOD
For time
100 cal row
100 x wall balls @ 20lbs
100 x kettle bell swings @ 44lbs
50 x burpee box jumps @ 24"
50 x squat cleans @ 115lbs
Done - 27:16

TUESDAY 07052016
Warm Up
3 x 10 - squats, lunges, and jumping jacks

Skill
3 RFT
500m Row
400m Run
19 minutes and some change....I was able to get it under 20?

WOD
7 Rounds For Time
7 x Cleans
7 x Front Squats
7 x Burpees
as Rx @ 95lbs

DONE - 17:29

now time to chill...rest day tomorrow for sure...ahhh...I need a massage!






Thursday, June 30, 2016

06302016 WOD

Happy Thursday!!

Had a decent workout today!  Not bad at all..

WARM UP

30 cal on Assault Bike - 2:41
3 x 10
Push Up, Sit Up, Lunges
+ Bear Crawl (back and forth)

SKILL
EMOM 8 min
3 x Squat Cleans
Only used 115lbs

WOD
4 ROUNDS FOR TIME
400m Run

50 x Air Squats

DONE  - 19:41  NOT BAD!!!!  Sub 20 means under 5 min per round which is huge for me.  I was able to get through my squats pretty fast.  My last set of 50 I went unbroken!  I was able to keep my run under 4 mins and all squats completed under 1 min. So not bad...moved pretty good.  Slowly but surely the running is getting better.

Good morning indeed!