Monday 06172013 WOD

High School track workout this evening.  My foot was feeling a little better but again not 100%.  I tried my best.

WARM UP
Jog around track
inch worm 20 yards
walking lunges 20 yards
Stretch

WOD
"Gasser" workout
100 yards broken into 10 yards increments
run to odd numbers back - 15 squats
run to even numbers back - 10 burpees with full push up

Stairs - because of my toe/forefoot issues, I walked up the bleachers driving my heel down each long step.
Up and down 3x plus 10 pull ups
2xs minus the second set of pull ups

Stretch and DONE!

Bonus pic...a few of us wore our custom made PSC shirts to workout!

Saturday 06152013 WOD - big toe problems

Been a long week...unable to workout due to work obligations and meetings really affected the training this week.

So what happens last night? My right foot begins to tingle.  But this time it is my big toe joint, ball of my foot. WEIRD.  It was bad enough to make me limp a little but not the USUAL...achilles or heel pain.  Ugh...chronic pain...multi joint....inflammation...pretty crappy.

I tried my best, here is what I did:

WARM UP
stretch and mobility...no run today.

50 yard run back and forth
15 air squats
50 yard run back and forth
15 push ups
3 rounds of the above

WOD
100 yard run
back and forth
15 x each leg reverse lunges
*I can only do one leg...the other leg was limpy and lame...so it was not even a real lunge.
50 x crunches *table top position

3 rounds of the above

30 x alternating single arm kettle bell swings @44lbs

30 x hand release push ups
3 rounds of the above

Stretch and DONE!!

after class, I headed straight to Trader Joes and grabbed...some 100% Cherry Juice, some Omega 3 essential fats for my inflammation.  I took about 1200mg of Aleve and iced my foot.  Going to continue drinking the cherry juice for the rest of the afternoon and rest my foot.  I want to go in for a stretch/mobility session tomorrow so I need to be healed up.  I want to at least be able to row on the rower as well as just doing my various band stretches...so I need my foot to be able to bend correctly.  We shall see.  Fingers crossed!

Sunday 06092013 - WOD

The key words are Mobility and Technique kids!

Went to PS&C this afternoon continue the new focused approached to my goals etc.  If you did not catch my long ass post on what I am hoping to do see below, my posts below should explain.

WARM UP
Stretch/Mobility
Concentrate on usual - HAMSTRINGS
Today I went with Front Rack stretch and Shoulders since I worked my squat last week.  I figure that will be the rotation. One session getting to squat depth and one session working on shoulder rotation and pecs to get to front rack.  Both of these require lots and lots of stretching....over and over and over. I am seeing/feeling a little progress so...just gotta keep going.

Jumprope - 10 mins

Row 1500 meters - slow and steady and I set my damper at 7.5 today to see how I would do. Not bad, it felt good.

More stretching....again using bands for shoulder rotation, pull my chest open and pull on hamstrings.

TECHNIQUE - POWER SNATCH

Warm up - bar only x 10 overhead press
Snatch Grip presses x 5

*and a pic of Camille for no reason... =)

WOD - Power Snatch Progression
get bar behind neck, get into snatch grip
3 x push press
keep bar over head on 3rd press
3 x overhead squats, 1/4 down ONLY
3 x power snatch

here are the loads...
Bar / 65lbs / 75lbs / 95lbs (2 sets)

DONE.

95lbs is literally the girls weight probably not even that some girls starting weights are 135.  So putting your ego aside is definitely a hurdle. I have snatched 135 before but it was NOT PRETTY. As my new focus is to do these movements correctly...I suspect I will be at 95lbs for a bit longer.  Who knows how long until:

A. it begins to feel light enough where I am no longer stressing
1a - my grip. My grip was fatigued doing those snatches even at 95lbs
2a - shoulder position
3a - core strength

B. when coach thinks I can go up in weight safely and be able to do the movement "effortlessly"  sheeesh..we shall see.

Tomorrow is bootcamp at the High School!  Then I can rest for a couple days...I am SO SORE from this stretching...again which indicates the bigger problem of being tight and not flexible.  Keep on keeping on right?

Saturday in the Park - 06082013

This morning's workout...great as always but it is getting a tad toasty out there as the sun comes out.  Jeeez...sweating hard from the dang warm up!

WARM UP
Short run around park
Stretch/Mobility

10 x push ups

50 yard run
15 x air squats

50 yard back
3 x

WOD
30 x jump ups

15 x single leg lunges (each leg)

x 2
then 20 sit ups
3 x of above

25 yard walking lunges

run 25 yards
25 yard walking lunges
run 25 yards
3 x of above

Stretch and DONE!!!

Last night's quickie - 06052013

Went in for a quick and light movement session....

I started a new "program" of sorts last night. I needed to focus on what goals I wanted to reach and concentrate on the things I like to do and want to get better at.  I made a list and decision that what I like is lifting.  Not just the dumb gorilla jail lifting like curling and benching all the time but the more difficult and skill based lifts.  I want to be "good" at:

Clean
Jerk
Deadlift
Snatch
Squat

and all the variations of the above....what does that mean?  Well I spoke to my coach and just laid it out.  I dont care to ever run a mile in under 10 mins, I dont care to do 100 burpees in 7 mins.  Of course there is a BASELINE of cardio and aerobic proficiency that I need, but I no longer want to or need to "train" for it.  Instead I want to practice and train for these lifts...which means lots and lots of stretching and mobility.

My new schedule is going to be like this...
2 xs a week, I will continue going to the bootcamp style workouts.  Here is where I will get my aerobic/cardio in. I will do my "met cons" here in a group setting.

1-2x a week either on my own or at Performance Strength and Conditioning. I will focus like 60% on my mobility.  and then TECHNIQUE TECHNIQUE TECHNIQUE...I need to get my form down before anything else....

Warm Up
ROW 1500 - 6:46
Slow and steady...

Stretching and Mobility - 20 mins
This took alot of time..but was worth it.
I did Hamstrings, Hip Flexors, Ankles

Push Jerk Practice

Position, Technique and Movement
bar x 5
95lbs x 5
115lbs x 5 (2 sets)
135lbs x 5

Had to keep my torso upright, push knees forward and out for the dip.
Need to work on explosiveness on the hips and drive. "Punch the ceiling!"

Good stuff...let's see how it progresses.

Monday WOD - 06032013

So Pas High School WOD this afternoon...we had a great workout.

WARM UP
1 lap around the track
Stretch and Mobility

10 yards = high knees/shuffles/low shuffle/inch worms

WOD - AMRAP *remaining time

50 yard run - build to sprint
Jog back

10 yard walking lunges one way/burpee jumps back = 2 xs

Stair runs
Sprint up jog across and down, alternate sprint up and jog down

2xs across stadium

7 x Pull Ups (as RXed 10x, mistake...thought I was only supposed to do 7)

Completed 2 full rounds of the above

Stretch and Mobility
DONE!

Air Max 90 - Vivid Blue

Grabbed these today for a great price. Just a bit over retail. Not bad at all.

I have the 'sister' pair to these called the LASER BLUE, which I love. I wear them all the time. So when I saw these pop up I thought they were the same shoe.  In fact these are different as they are called VIVID BLUE.  They come with the VB laces too...

I will keep these on ice for a bit and wear my lasers out more...love these classics. I swear I will be 65 years old hobbling along in my Air Max and Jordans...all day!







some detail shots..







perfect summer shoe to rock....

DELINQ

DELINQ

Back when I was a young PR buck working my ass off in thee boutique agency in LA..yeah DVAPR forevah!

So while doing my PR thing I had the pleasure to work with another young hungry PR professional.  Seth P. Seth and I worked together for a couple years but things happened such as life and he split and moved to Phoenix, Arizona.

We kept in touch here and there, facebook and the like...and he took the knowledge he learned and started doing his own little hustle.  Working in media and promotions, marketing and even creating original swag/content.

Enter DELINQ.com

He recently launched a few new items...









Just call me THREE CHAINS!!!



and the packaging is on point...came in a nice box and pouch...







He is also working with BOBBY FRESH on a sick collabo...literally fresh of the press:



I like the grey one..


I wish my boy all the luck in the world.  Make this a success and take over the world brother! I can say I knew you when kid...

I will wear my shirts and chains proudly! If any one needs some marketing or PR, promo work with a street savvy start up hollah at my boy!!!

Sony Walkman - NWZ-W273

SONY WALKMAN - perfection for workouts!

NWZ-W273

Somethings you wonder why no one made one before or at least perfected it.  This is seriously the PERFECT personal workout player.

I first saw this as my friend received a free one via Klout, she got the smaller sized one, but I wanted to wait for this one..the 4gb sized one.  Everything else is the same but just more capacity.  I tried it today for my workout and LOVED IT.

OK...4gb. More then enough for a workout. I think I loaded about 50-60 songs and it is not even half full. I seriously think you will not run out of music in a 2 hour workout...and why are you working out for 2 hours anyways?  But for runners..unless you are running a full marathon or more I doubt you will run out of music. I loaded my music and set it to shuffle and forget about it.





You charge it and load your music via this USB cradle. It has a fast charge so if you need a quick boost, something like 15 min will give you an hour or more of playback.  Full charge is at 1.5 hours I think. The drag and drop is also really great and easy.  No special clutter programs etc.

all functions everything is self contained in the actual headset...







The headphones are light enough and are pretty comfy with actually pretty good sound. As with any in ear headphones you need to find the right fit. I switched mine out to the next smaller size and now they are snug and do a great job at passive noise cancelling.

oh one more thing...did I mention..
THESE ARE WATER PROOF!!!!

yes, you can actually go swimming with these on...of course I dont even know how to swim, so for me its a sweat thing. You can sweat all over these bad boys and they will be just fine.



These are seriously great.  Forget wires or plugging into your phone or whatever.  These sport headphones are seriously the best SOLUTION for those that are active, working out or runners or bikers that HATE cables or wires or even using a bluetooth that has to connect with something right?  These are so perfect because they are self contained.  If you are looking for new workout headphones, consider these...I LOVE THEM.

Saturday at the Park - WOD 06012013

This morning's romp in the park...

Run/warm up
3 x 100 yard (1st job, 2nd run, 3rd sprint)

30 x step ups
30 x pop ups (burpee with no push up)

WOD
Partner Workout
50 x Kettle Bell Swings (53lbs)

35 x Goblet squats *same KB throughout
20 x burpees each partner

Weighted carry to 125 feet and back with KB

look what I found Vanessa Hudgens also does KB carries!

3 rounds

cool down stretch...

Memorial Day WOD - 05272013

In honor of Memorial Day we did a modified "Murph" at the highschool...

here is what we did..

1 mile run
100 push ups
200 sit ups
300 squats
1 mile run
*I ran .5 since I suck at running...

no time...we just did it to finish...

I did everything...but to be honest my sit ups sucked...so there you have it.

HAPPY MEMORIAL DAY!

Saturday Morning WOD - 05252013

Workout in the park...

Warm up run
Stretch/mobility

1 x burpee
5 x push up
10 x squats
3 rounds
*I only completed 2 as I had to stretch longer than the rest of the class

WOD
75 push ups

100 walking lunges
break them up however you like
2 x laps around park - 1st is a slow jog to recover from the movement, 2nd lap go 100%

Rest

75 Kettle Bell swings (53lb)
100 leg lowers
2 x laps around park - same as above

Stretch and DONE!

Couple new pick ups - Shoegame got me...ugh

In the last few months, I have been pretty good at slimming down my shoe collection, selling a bunch and just tightening up what I really want and those I dont care much about and focusing on kicks I really want to wear and have in my collection.

I made 2 purchases this week...that I am happy about and actually cannot wait to wear!

NIKE FOAMPOSITE "Fighter Jets"





Duh Seckseee...





some detail shots...











Second pick is a pair of the Nike ROSHERUNS...I have seen them around and people are really into them for comfort and is a good casual walking around shoe.  These have been dubbed the "YEEZY" as they have a similar colorway to the Kanye West shoes but they are actually inspired by a SOCCER shoe that Nike makes.

I actually wore these on Friday...to work. It was a half day so I took advantage...they are super comfy!







Here are the AIR YEEZY shoes..that people started calling these "yeezys"

Here are the ACTUAL shoes..these Rosheruns are inspired by...

these an Indoor soccer shoe...

but the nickname stuck..so "yeezy" Rosheruns they are now known...