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!

Monday, June 27, 2016

Monday 06272016 WOD + the weekend


Have to update the weekend...sorry for being LAGGY!

SATURDAY
Lifting Day

Bench
Hit 315 for a double

Dead
hit 315 for a double

just a bro session with Diaz...not much to write here


PR SUNDAY!!!!  06262016!!!
SUNDAY SKWAAAT DAY!!!!

PRs for everyone!!!

Today I hit 375lbs for a 10lb PR!!! YAY!!!!!

SOOOOOO HAPPY!!!!




MONDAY 0627 Good morning today...a WOD I actually enjoyed which means NO RUNNING!

Yeah today was one of those good days where everything falls into place and it was a great workout.

WARM UP
3 x
200m Row
10 x squats
10 x sit ups

SKILL
Dead Lift
5-4-3-2-1
worked to 335lbs for funsies.  As I have stated before I dont like to fry my CNS so early in the AM. So I get to a respectable weight and chill.

WOD
Grace <3 karen="" p="">10 min AMRAP
30 x Clean and Jerks @ 135lbs
Max Reps of Wall Balls @ 20lbs
Score is WB completed

I got 63 as Rx.

Not bad...felt good!

I am a happy panda this morning...
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