Monday, August 3, 2015

08032015 Monday PRs

Sometimes a workout will surprise you....I guess you actually surprise yourself.

WARM UP
Min 1 - Row 200m
Min 2 - 10 x Squat/Jumping Jacks + 5 Burpees
Min 3 - 60sec Plank Hold
Min 4  - rest
Perform the above 3 x

SKILL

1000m Row
PR - 3:55

WOD

"KAREN"
150 x Wall Balls @ 20# ball

PR - 10:28


Saturday, August 1, 2015

08012015 Saturday AM MASH

It was an early day...but a good start to a busy one.



Happy Birthday Party for my nephew Jaxson who is turning 1 this week.  Had to get it in...before the afternoon festivities.

Here is the original mash as intended by Crossfit Linchpin

Of course I had to scale and modify...but I think I did it well today as I was able to keep up with the 2 homies that did it as Rx.  So it was good for me.

FOR TIME

21 x Thrusters @ 75lbs
400m run
21 x Pull Ups
21 x Overhead Squats
21 x Pull Ups
400m Run
21 x Thrusters

DONE - 16:41

Rest 5 min

5 Rounds for Time

Ring Dip Hold for 25 sec

3 x Clean and Jerk at 165lbs

DONE 33:10

Rest 5 min

9-6-3

Hang Power Snatch @ 115lbs
26-28" Box Steps (I used the 24" box + a 45lb bumper plate)

DONE - 45:49

Using this scale we all finished around the same time.  Not bad...this workout was brutal...and really taxed everything.  It was tough for sure.  But I feel great now..and ready to start a busy Saturday!


Monday, July 27, 2015

07272015 Monday WOD

I think I could of done better if the skill portion didn't kill my shoulders.


WARM UP
400m Run
Stop at alternating corners and perform 2 sec pause squats and 2 sec pause jump squats
Stretch

SKILL

Overhead Squat w 3 sec pause at bottom
5 x 3 - worked to 125lbs

WOD
"Jack"

20 Min AMRAP
10 x Push Press @ 115lb
10 x Kettlebell Swings @ 53lbs
10 x Box Jumps @ 24"

Completed 6 rounds + 6 Presses

Sunday, July 26, 2015

07252015 Sunday Tire Flip

Decent day...especially the end.

BACK SQUAT
Warm Up
Stretch
Empty Bar  - twists + good morning

Empty Bar x 10 (2)
135lbs x 10 (2)

225 x 5 (2)
275 x 3 (2)
315 x 1 (3)

DEADS
135 x 10
225 x 5 (2)
275 x 5 (2)
315 x 10

5 Rounds
50ft Sled Push x 2 + 45 plate
4 x tire flips


UGH!!!!

Saturday, July 25, 2015

07252015 Saturday Mash and Crossfit Games

IMG_20150725_161205

No big deal..just me pulling on the 4x fittest man in the world...yeah I just got it like that. Dont be jealous.



My Saturday...and it was good one....



It was hot today...and I was alone. I was hot and alone....so I half assed my workout.  Yes shocking I know.

Here is the original Mash...by Crossfit Linchpin.

And here is what I did...

21-15-9
Strict Pull Up - *lots of no reps...I was pulling but my elbow was buggin me. Not chin over bar.
Handstand Push ups on the box and sometimes on my knees
Power Cleans @ 135lbs - *these actually felt really good and easy. I enjoyed doing these!

- rest 5 min -

2 Rounds For Time
40 x Lunges with Empty Bar behind neck
20 x GHD sit ups

- rest 5 min -
3 Rounds
400m Run
20 x Wall Balls @ 20lbs
10 x Kettle Bell Swings @ 70lbs

I finished the above in 1:06

It was brutal and sucked....

But the best thing about today was AFTER WOD!  I got to go to the 2015 Crossfit Games!!  YAY!

My good friend shared her wrist bands with me and me and my buddy had a good time today. Here are my pics...I have some AWESOME pics that I will treasure...I met some idols today...so I am very happy!

Here is a shot of the Soccer Field in between the chipper..

IMG_20150725_145957

another shot...check out the ROGUE FITNESS ZEUS Rig...that is a beast.

IMG_20150725_150259

So the athletes have to flip the Rogue 2.0 PIG...which weights 560? or 520? over 500lbs.  Flip it 100ft then perform 2 x legless rope climbs off ZEUS, then complete 100x or 2 x 50x of unbroken handstand walk. It is friggin amazing...to watch these guys to it.

Took a shot of one of my fave brands...they had a monster booth..

IMG_20150725_162424


Now on to the good stuff...I got to meet JAMIE HAGIYA!!!  Local Torrance girl, USC bball player and just a bad ass. She owns Torrance Crossfit, maybe one day I will do a drop in a visit her! I follow her on IG and she was so nice and sweet in person. I was so happy to meet her.  Plus...she is easy on the eyes...much more fun when you have a mini crush on a person too right?  Check out them traps tho! WOOHOO!!!  <3 nbsp="" p="">

IMAG0743


Then we wandered over to the KILL CLIFF booth..and the triple was there so we stood in line...so worth it!!!

IMAG0745


We got a pic with VALERIE VOBORIL, JOSH BRIDGES and KENNY LEVERICH!!!!
I know...for those outside of Crossfit..you are thinking who the heck are they?  Trust me this pic is GOLD.  Those 3 athletes are the shizzle.

Josh is also a Nike athlete...so I am biased.  GO NIKE!




Now the one that made my day...sigh....I got to meet and take a pic with...the one and only;...#WCW and all day...JACKIE PEREZ.  OMG...

IMAG0749

If you have not already...just GOOGLE her...that is all I have to say.  Let me help you with some pics of her from the internet..and you need to follow her on IG.






nuff said...I was stoked to meet her. My life is complete. LOL!

It was a great day with my Crossfit HighPark homies...all worth it.  AWESOME DAY AT THE GAMES!!!

Wednesday, July 22, 2015

07222015 Wednesday WOD

I think today was a bit easier than most.  We had to sub the most difficult movement so it went by very fast.



WARM UP
3 x 300m Run
10 x Squats
10 x Jumping Jacks
5 x Burpees

10 x Supermans

10 x Hollow Rocks

SKILL
Clean + Front Squat
1RM - got to 175lbs


WOD

30-20-10
Box Jumps @ 20"

Goblet Squats @ 53lbs

Russian Twists w 15lb Plate x 2 (60-40-20)

DONE: 11:12

Monday, July 20, 2015

07202015 Monday NANCY

Nancy...oh man.  If it wasn't for the run!

WARM UP
Run + Movement = 5 min of work
Stretch

SKILL

Bench Press 5 x 3
worked to a 275# triple

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats @ L3 = 75#

DONE 22:35

Seriously...I am no runner. Even the slightest bit. The 400m really slowed me down. I did all 5 rounds of 15 OHS UNBROKEN. I grabbed the bar and bang out 15....FAST FAST...then I went outside and waddled my way around the block.

PATHETIC.

I just have to suck it up and take these slow times...I dont care. I hate running. No one can change my opinion on that! GRRR!

Sunday, July 19, 2015

07192015 Awesome Squat Day

Today made up for a mediocre week.  GREAT ACCESSORY DAY!!! WOOHOO!!
I am pretty happy with what I accomplished today. SO HAPPY!




WARM UP/STRETCH
Foam roll - spine, glutes, quads
Ankles, knees
Box Jumps x 10 @ 24"
Empty Bar twists
Empty Bar good mornings



BOX SQUATS
135lbs  =  2 x 5
185lbs = 2 x 5
225lbs = 2 x 3
275lbs x 3
315lbs x 1


Box was below parallel...super low for me!


NARROW STANCE SQUATS
135lbs 3 x 5



WIDE STANCE SQUATS
135lbs 3 x 5



STIFF LEG DEADS
135lbx 3 x 5

GREAT LEGS AND BOOTY DAY!!!!!



Saturday, July 18, 2015

07182015 Saturday Mash

Another tough one...even with the modest scaling...ugh.



Here is the original Mash as Rx.



Here is what I did...

"DT" scaled
5 Rounds For Time
155lb Dead x 12
155lbs Hang Power Clean x 9
95lb Push Jerk x 6

DONE: 13:45

- rest 5 min -

Run 1.5 miles

DONE: 42:10
1.5 mile run = 21:20

- rest 5 min -

"DT" Scaled
135lb Dead x 12
135lb Hang Power Clean x 9
95lb Push Jerk x 6

DONE: 65:11


I have to still check my ego at the door...at 100% I would of attempted this WOD as Rx all the way through.  But my elbow and left arm are still bugging me. I know I am getting better and gaining my strength back slowly but I am not trying to be a hero and hurt myself further.  I mean lets be real I am not training for the games here...I want to heal 100% and get back to my strength. It is not worth getting hurt again.  So scaling and modifying is what I will do for as long as it takes


I am 4 weeks into healing...so taking it slowly but surely. I was told a minimum of 3 weeks but 6-8 weeks is probably safe.

I feel good but my arm bugs sometimes when I try to push too much.

Wednesday, July 15, 2015

07152015 Humpday Horror

Some nights you go in and just try your best. Your best being suckage.  Tonight was one of those nights.

Now bear in mind, this workout was already bad because of the FRONT RACK LUNGES...a movement I cannot do because I do not and cannot have a front rack.  Pretty sad...so it was tough. Add my arm healing and taking it easy made for a not so great evening.

WARM UP
3 x 10
Squats
Lunges
Sit Ups

Stretch

SKILL

Strict Press *MY FAVE!!!  - but of course I could not even do 60% of my max. It was horrible.
115lbs final set 6 x 2
SAD!!!


WOD
3 RFT
400m Run

30 x Front Rack Lunges
20 x Push Press
*Guess what I had to do?  EMPTY BAR.  womp womp ....sad trombone.

Time Cap - 20 min
DONE -18:46

Horrible...I dont even want to talk about it.

Monday, July 13, 2015

07132015 Monday Benchmark

I hate "Angie"..esp when I am healing.

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

SKILL
Back Squat
5-3-1-1-1-5 w pause
worked to 235lbs for the 3rd single and back down...185lbs for the last 5 w a good 3 sec pause

WOD

"ANGIE"

100 x Pull Ups off the box = Sad Panda
100 x Push Ups
100 x Russian Twist in place of sit ups
100 x Squats

DONE - 26:35

Of course I had to modify this wod. First are the sit ups. I cannot do them without cramping so I always have to sub them.  So that is a given.  It sucked not being able to do pull ups as Rx. I had to leave the ego at the door.  But yeah..so my time is not very good and I am not very proud...since I had to do them off a box.  I guess if I had to do this workout as Rx, it would of taken me a full hour.  it was tough for sure even with the scaled.

Everything else as ok..I wanted a good sweat with lots of movement and I got it.

Sunday, July 12, 2015

07122015 Sunday Squat Day

Good session today...not as great as I wanted..but good enough.  Here are the details.

WARM UP
I implemented a new warm up thanks for Higa Monster via Animal's You Tube series.  He showed a great series of things to do to get the muscles ready for work.

Stretch Ankles
Open up Hips
Foam Roller on SPINE, GLUTES, QUADS, IT BAND
Box Jumps  - 4 x 5
Leg Swings + Frankenstein Walks

Empty Bar twists
Empty Bar good mornings

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10 (2)

WORKING SETS
225lbs x 5 (2)
275lbs x 3
315lbs x 2
345lbs x 1 (3)
315lbs x 1
295lbs x 1
225lbs x 5
135lbs x 21


GHD Practice
x 20
Did a few for practice.

HANGING HIP TOUCHES Practice
Did like 10 to just mess around and practice