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...
<3 karen="" p="">

<3 karen="" p="">

Thursday, June 23, 2016

06232016 WOD

Another good one for me...I think I scaled appropriately.

WARM UP
3 x
250m Row
100m Run
10 x Air Squats

SKILL
min 1-5 x 5 Strict Pull Ups EMOM
min 6-9 x 3 Strict Pull Ups EMOM

WOD
21-15-9
Hang Cleans
Shoulder to Overhead
400m Run

L3 = 115lbs

DONE -  17:00

felt good...last set of 9 reps I was able to go unbroken.  Once again, the run is my slow part of the workout. The barbell work is easy...I could of went Rx at 135lbs pretty easily.  But I know the run would of wrecked me.  I paced myself well....I am happy.

Good Thursday!!!

Tuesday, June 21, 2016

06212016 WOD

Relatively easy morning...felt good.

WARM UP
400m Run
then
3 x 10 - PVC OHS and Back Squats and Push Ups

SKILL
Strict Press
10-8-6-4-2
Worked to 175lbs for a double

WOD
4 Rounds For Time
500m Row
25 x Wall Balls @ 20lbs
as Rx - 19:20

Happy Tuesday!

Monday, June 20, 2016

06192016 and 06202016 WODs

SUNDAY 6/19
Warm Up

BACK SQUAT
EB x 5 (2)
135lbs x 5
155lbs x 5
185lbs x 5
225lbs x 3
265lbs x 3
285lbs x 3
315 x 1

OVERHEAD SQUATS
EB x 5 (2)
95lbs x 3
115lbs x 3
135lbs x 3 (2)

ASSAULT BIKE
Tabata
1 Mile
37 Cals


MONDAY 6/20
Warm Up
3 x
200m Row
10 x Squat
10 x Scorpions
10 x Sit Ups

SKILL
Front Squat
20-20-20
EB, 95lbs, 115lbs

WOD
"HELEN"
3 Rounds For Time
400m Run
21 x KBS @ 53lbs
12 x Pull Ups
as Rx - 17:21

NOT a PR...it felt faster but I looked my best time is 16:04 as Rx.  So womp womp.  I felt I was faster..but I guess not.

HAPPY MONDAY!!!

Thursday, June 16, 2016

06162016 WOD

HAPPY THURSDAY!

WARM UP
3 x 10
Squats, Jumping Jacks, Lunges

SKILL

Bench Press
10-8-6-4-2-1
275# for the single.
Again, I dont like to max out so early in the morning so I chill.  But for ego reasons I like to hit a weight the rest of the gym has to chase for the rest of the day! HA!

WOD
3 ROUNDS FOR TIME
400m Run

10 x Clean and Jerk @ 135lbs as Rx
DONE - 14:48

So I wanted to finish under 15 minutes as that would mean under 5 min a round. I know the C&J would be easy it was the run I was worried about.  I am able to keep to my pace of a brisk walk along the short length and run the long length. I did this during MURPH and it seemed to work well. I get enough rest to run the long at a good pace and make up some time.

The new bumpers also helped as they dont bounce around so it is easy to cycle singles one after another. I can crank out 10 pretty easy. I would say under a minute each one.  So if I can run a 3 min 400m I can be done under 5 min every round.

Not bad...I felt good this morning for sure.  I have not went Rx in a concentrated effort to move better.  Get my cardio and endurance up. Lighten the weight and move better.  So today going Rx was a first in about 6 weeks.  It was a perfect combination of just enough weight and just enough running.

Tuesday, June 14, 2016

Catching up 06142016 WOD

I know I know...I have been slacking so much.  I have been trying to get in the gym but it has been hard.  Work has been busy with travel and events it has really been a chore to get in and get it done.

After this week things shall calm down and I should be able to be more consistent..and with that..be able to log my workouts better.

Here is this morning's workout.

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
EMOM - 8 minutes
5 x Power Snatches at 75#
*used this for a warm up and get my shoulders warmed up and core stability, lower back etc.  This type of rep and workout is not meant for PR or going too heavy. It is meant in my opinion as a tech drill to get the form and muscle memory down.

WOD
15 min AMRAP
5 x Renegade Rows @ 30# DBs
10 x Kettlebell Swings @ 44lbs
15 x Box Step Ups @ 24"
100m Farmer Walks w 30# DBs

I completed 3 rounds + 15 reps
This was at Level 3 weight.  Again, I made a decision to go lighter to try and keep moving. The load is easy I could of went Rx but for sure I would of went slower.  I did everything unbroken except the box step ups. I am slow on those..but everything including the 100m was just unbroken never putting down the DB at all.

I felt good after...good sweat good movement and moderate to light weight.  I am ok with that.

Wednesday, June 1, 2016

06012016 Humpday WOD

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
Front Squat
5/5/5/3/3/2
Worked up to 185 x 2 using the powerlifter grip

WOD
1000m Row
Then
21-15-9
DB Thrusters @ L2 = 25lbs
Burpees
Then 1000m Row
**workout was 800m Run - I rowed instead.

DONE - Doesnt matter...  =(


Have to admit this workout sucked and I was horrible. I should of just let my ego slide and go down to 20lbs...maybe even 15lbs.

Since I have no "Front Rack" I couldn't hold the DBs for shit. I had to drop them on my shoulders or hold them close in front of me. It was TERRIBLE. I have to admit that.  I should of kept the movement above the weight and lowered to a weight my mobility can handle.

Poor workout for me...lesson learned.  I made sure I mentioned to the rest of the class to pay attention to their movement.

Tuesday, May 31, 2016

MURPH 2016

Well year 3 and I did it again...just a bit faster not my goal but a bit faster.

DONE - 66:38

MEMORIAL DAY - "MURPH"


I did NOT use a 20lb vest
I partitioned the movements but did them as Rx.

I did 10 rounds of
10 x Pull Ups
10 x Push Ups
15 x Squats
10 x Push Ups
15 x Squats

the mile runs killed me...but I found a little rhythm and it helped me push through.  Now I am dying....SORE AF!!!!