Tuesday, February 9, 2016

02092016 Tuesday WOD

WARM UP
3 x
1min - 200m Row
2min - 10 x Squat Jumps, 20 Mountain climbers, 10 x Push Ups
3min - 30 sec wall sit

SKILL
EMOM 7 min
8 x front rack lunge
I used an empty bar

WOD
18-15-12-9-6-3
Front Squats
Burpees
I used 95lbs which was L2.
12:25 - I am not proud of this time...the movement is what killed me...not the weight.  The burpees sucked...but I am not happy.

Not a good start to the week...I need more rest.

Monday, February 8, 2016

02082016 Chinese New Year WOD

Today is the Chinese New Year!  Year of the Fire Monkey!  A start to a great new year for me...as an Ox!

but..not so great on my wod.

We did KELLY

5 Rounds For Time
400m Run
30 x Box Jumps
30 x Wall Balls

32 min time cap...

I DID NOT FINISH..only completed 4 rounds.

Oh wells....


Saturday, February 6, 2016

02062016 Saturday 2/3 Mash

Modified the Monster Mash...it was a tough workout for sure.

Here is what I did..

10 min AMRAP
80 x Single Jumpropes
4 x Power Snatch @ 115lbs
4 x Bar Facing Burpees

Completed 4 rounds

- rest 5 min - 

3 Rounds For Time
35 x Wall Balls @ 20lbs
7 x Clean and Jerks @ 165lbs

DONE 16:11

Thursday, February 4, 2016

02042016 Thursday WOD

Tonight was one of those workout where my deficiencies are pretty clear.  I mean wow...but I knew it going in. So own up to it.



WARM UP
30 x Jumping Jacks
10 x Sit ups
5 x Burpees
100m Run

SKILL

250m Row x 4
I average a 50 sec 250.
1 - 47.7
2. - 55
3. - 57
4. - 49

So not too bad....

WOD
21-15-9
Squat Cleans
Pull Ups
sooooo here is the story....FAIL

Rx was 135lbs...and what I did...was L1 - @ 75lbs.
BUT

I DID PULL UP as Rx.

yeah...pretty bad. L1 for weight...and Rx for pull ups.  Pretty much bi-polar CrossFit.

DONE in 14:04

Tuesday, February 2, 2016

02022016 Tuesday WOD

WARM UP
3 x 10 - squat, sit up and lunges

SKILL
Front Squat
5-5-5-5-5
worked up to 175lbs

WOD
30-24-18-12-6
Cal Row
+
15-12-9-6-3
Clean and Jerk @ 135lbs

DONE - 17:11

Monday, February 1, 2016

01312016 and 02012016 Workouts

I missed logging yesterday...so here it is as well as tonight's WOD

SUNDAY SKWAAT DAY
Warm Up
Roll, Hip circle and Stretch

BACK SQUAT
EB x twist and good mornings
EB x 10 (2)
135lbs x 10
185lbs x 5
225lbs x 5
255lbs x 3

OVERHEAD SQUATS
EB x 5
95lbs x 5
135lbs x 5
155lbs x 3
185lbs x 2
195lbs FAIL....


MONDAY WOD
Warm Up
500m Row
3 x 10 of Squats, Lunges and Jumping Jacks

SKILL
EMOM 6 Minutes
Wall Walks x 3

WOD


"JACK"

20 Min AMRAP (As Many Rounds As Possible)
10 x Push Press @ 115lbs
10 x Kettlebell Swings @ 53lbs
10 x Box Jumps @ 24"

Completed 7 Rounds + 10 Push Press




Saturday, January 30, 2016

01302016 Saturday MASH

Had to modify and scale the #monstermash today.,...

if you want to see how it is Rx programmed, you can check out here..
CROSSFIT LINCHPIN

Here is what I did...me personally.

FOR TIME
60 x Strict Pull Ups
60 x Burpee Box Jumps
(29:03)

- Rest 5 min -

50 x Thruster @ 75lbs
50 x Cal Assault Bike (6:01)

- Rest 5 min -

40 x Power Cleans @ 155lbs
20 x Empty Bar Lunges

DONE: 69:30

it took forever...oh well.


Friday, January 29, 2016

01292016 Friday WOD

It has been a long week...so I finished my work and headed home early enough from work to take the 6PM.  I am glad I did...I feel good for doing it.

WARM UP
3 x
30 x Mountain Climbers
20 x Squat Jumps
100m Run

SKILL
250m Row
1 min rest
500m Row
1 min rest
1000 Row

DONE - 9:02

WOD
30 x Air Squats
21 x Clean and Jerks @ Rx = 95lbs
400m Run
30 x Air Squats
15 x C+J
400m Run
30 x Air Squats
9 x C+J
400m Run

DONE - 17:41

Felt great...I am a happy fat boy!

Tuesday, January 26, 2016

01262016 Tuesday WOD

Tuesday night...some people have tacos I have AMRAPs...

WARM UP
400m Run
3 x 10 of Squats, Lunges and Jumping Jacks

SKILL
Split Jerk
Doubles at 95#

WOD
10 min AMRAP
Front Squats @ 135lbs
Burpees
3,6,9,12....

Completed 12 + 10


I will admit my front squats were bro reps...I may have hit a few legit...but yeah I probably did not hit depth.

Open is coming up! YAHOO!

Monday, January 25, 2016

0123 and 0125 WODs

Man I have been lazy and busy...I have not logged my last workout either.

SATURDAY 2/3 Mash
We did the 2nd and 3rd mashes...

3 RFT
21 x Wall Balls @ 20lbs
14 x HSPU off a box
7 x Deads @ 275lbs (Rx is 315lbs)

- rest 5 min -

2 RFT
400m Run
30 x Knees To Chest (Rx T2B)
20 cal Row

DONE - 35:50

and tonight's horrible display

WARM UP
Partner 1 - Row 200m
Partner 2 - Hold 30 sec plank
alternate for 10 min

SKILL
Bench Press
2 x 10 = 155lbs
5 x = 225lbs
3 x = 255lbs
3 x = 275lbs

WOD
NANCY
5 RFT
400m run
15 x OHS @ 75lbs L3 (Rx is 95lbs)

20 min time cap..I DID NOT FINISH...womp womp. I came in from my last run and the other class already started...I never even did my last 15 OHS.  Sad...I suck.

Thursday, January 21, 2016

01212016 Thursday WOD

Was not feeling it today. NO ENERGY.

I decided not to take a PWO and I paid the price for a shitty workout.

WOD
10 min AMRAP

5 x Push Jerk
10 x Hang Clean
15 x Goblet Squats
20 x Jump Over Bar

L3 = 95lbs bar and 53lbs KB

Completed 3 rounds.  Bleh...

Tuesday, January 19, 2016

01192016 Tuesday WOD

I cheated tonight...oh well.

WARM UP
30 x Singles
10 x sit ups
10 x squats

SKILL
Dub practice
2 min work
1 min rest
1 min work
30 sec rest
1 min work

44 x dubs completed!

WOD

400m Run
40 x Backsquat
400m Run
30 x Front Squat
400m Run
20 x Power Cleans (I cheated, it was supposed to be squat cleans)

DONE - 19:34

meh....tired.

Saturday, January 16, 2016

01162016 Poor Sick Me



Man...what a crappy week.  Been sick...I worked out on Monday,...didn't even log it...and got sick.


I went in...and tried at around 90%.  I also took a PWO which was probably bad.  I took my usual..MR HYDE...and well...I got through the workout but felt sick after...

CrossFit Linchpin/Pat Sherwood's #brutallyelegant workout!

FOR TIME
500m Row
10 x Bench Press @ 225lbs
1000m Row
15 x Bench Press @ 185lbs
1500m Row
20 x Bench Press @ 155lbs

DONE - 20:34

I had to eat...as I am typing this I am feeling a tad better. Just a tad.  oh wells...


Sunday, January 10, 2016

01102016 Sunday Skwaat Day

Lots of volume today, I feel good.

WARM UP
Roll out
Stretch - banded stretches
Hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 3

BOX SQUAT
135lbs x 5
185lbs x 5
225lbs x 5
275lbs x 5

FRONT SQUAT
135lbs x 5
185lbs x 5
195lbs FAIL

DONE...I was done!!!

Great day!!  Good work today!!!

Saturday, January 9, 2016

Jaxson's Christmas 2015 Present

This past Christmas I wanted to get my nephew something special.  I wanted something cool...something that I would like.

So I bought this..

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This is the Step 2 Motorcycle.

I looked at it...and it made me think of a Ducati.

and I have a friend that does AWESOME VINYL...both commercial and vehicle and promotional etc.  Please check out StickyIcons.com

So I decided I can modify this...and make it custom....

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I thought OK...what can I do?  With the help of my friend and Google...I needed to do some painting.

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Picked up some Black Gloss Plastic Spray Paint.

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Now..to put it together...it started to come out really good. The black alone was such a drastic difference.

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I also picked up a pack of reflectors...

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these make the perfect TAIL LIGHTS!!!

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So what is missing?  It is soooo close...time for the DECALS!!

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So using the Ducati font...I had "Jaxson" made...and I had "888evo" made.  Of course there is no such thing as an 888...but the 8s are good luck..so that is what I did!

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and the best part...the TAIL SECTION!  OMG..this made the whole bike come together...

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man...it is far from perfect...lots of things I could of done cleaner.  But overall...it came out OK.  For a 1.5 year old it is AWESOME.  I mean he cannot even enjoy it yet.  It is still too big for him!

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Uncle of the year?? Maybe...

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