Wednesday, September 28, 2011

Goals...what are YOU doing?

http://performancestrengthconditioning.com/blog/?p=86

Second part to my coach's blog on GOALS and expectations etc.  Give it a read...and yeah...guess who he is talking about near the end? Yay baby...over here!

Monday, September 26, 2011

WOD - 9/26/2011

Thank you to Obama and his visit to Los Angeles!  They closed the office at 3PM because he basically killed West Hollywood.  I was then able to attend Coach Brandon's class at 5:15PM.  It was a treat for sure.  Here is the white board for the WOD.



WARM UP
Run/Walk/Lunges/High Knees, Heels to Butt/Side Lunges

Lunge Hold (30lbs dumbbells)
Press Hold
V-Sit Hold (Impossible - I basically cheated this whole thing)
3 rounds
*obviously, the press hold was the best for me. Just for FYI, I did have the heaviest dumbbells in class...so that has to count for something right?

WOD
Jump
Plate Pushes (35lbs)
Suicide Runs
AMRAP
*Plate pushes were the hardest for me. I could not get a good grip to push that damn plate. I skipped the last couple and just jumped and ran.

2 min push ups AMRAP - I did 54 (well more like 52.5...I kind of cheated the last 2)

Stretching/Cool down

Good work out...definitely good work out!!!

Steph and Eddie's Wedding 9/24/2011

IMG_5986

 On Saturday I went to my friend Stephanie's wedding at the Chino Air Museum....it was fitting since it was a 40s theme. Steph and her hubby met while swing dancing so it was perfect! IMG_5947 IMG_5885 IMG_5648

This is the cool Cadillac they drove in.  Again very cool theme!


IMG_5664 IMG_5744 IMG_5727

 And my shot with my and the bride! Love you Steph..and congratulations. IMG_6071

Sunday, September 25, 2011

WOD - 9/25/2011

PERSONAL RECORD!!!!

290lb Sumo Deadlift x 3


Not a bad Sunday afternoon.  Here is is the workout.


WARM UP
Row for 3 mins
Stretching
Air squats x 20
KB swings x 15
Single arm KB Swings x 15 each arm

SUMO DEADLIFTS
 45lb bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
285 x 3
290 x 3

today is a great day.


Saturday, September 24, 2011

WOD - 9/24/2011

Good day in class today....here is the WOD.  4 rounds...would of done 5 but we ran out of time.


WARM UP
Jog/walk/lunges around room
hands over head lunges back and forth
high knees b+f
rock climbers b+f
hand walks b+f

5x burpees = 4 rounds

WOD (see picture) below were my modifications/completed
1 - as Rx with 30lb each weights on lunges
2 - 5 burpees, 10 kb swings, 45 sec plank
3 - no weight on split lunges as Rx, 30sec plank
4 - no weight on split lunges, 5 x burpees, 15 kb swing, 30 sec plank

Another good day....

Then it was off to Whole Foods for some juice.  The usual...16oz of apple, carrot, spinach, kale, chard, lime and some individually wrapped somewhat natural good for you carrot cake, we split it between 3 of us.

Oh yeah Pam...bought a 32oz to share and she/it spilled all over us and the floor. I should of taken a pic of it for the blog!  We were saying dang PAM!  Cannot take you anywhere! hahahaha....but yes nothing like hanging with good friends and chatting up after a good work out.  Thank you Pam and Jessica for hanging out!  =)

now time to do a little work and get ready for Steph's wedding.  I will be taking some shots...so look out for that blog post above! WOOT!





Sunday, September 18, 2011

Tire Flipping Fun - WOD 9/18/2011

Sunday afternoon fun!  Here is what we did:

WARM UP
Walk/Jog 100mm
10 x push up burpees
10 KB swings
*being burned out from yesterday I took it real easy and warmed up slow and easy.

WOD

Front Squat
Practice - empty bar and PVC Pipe stretching.

Four Rounds of:
Front squats x 4
95#/135# (3)

GHD sit ups

20sec sprint row

Then we had some fun doing this!


IMG_0051

Yes did some tire flipping. The tire brand new weights over 400lbs, worn it can get as low as 350lbs.  So we can guesstimate and split the difference.


First set was to flip the tire 5xs across the yard
Second set was to flip the tire 5xs but jump in then jump out, jump back in and jump back out and then flip it and continue.  I flipped again but did not jump as my feet were hurting from FGB.
Third set was 5 flips and 5 jumps on the edge of the tire...as I so expertly demonstrate in the pic below. LOL!



  IMG_0052
Yeah...look at that form! hahahaa.... IMG_0053

I finally get to rest now...go back in on Tuesday to get back to my normal training.  Have to lift some more, I think I am getting weaker on my bench.  I better make sure I dont lose any strength.  Have a great rest of your weekend readers!  MONDAY is coming up real quick!

*ps - for all you ladies out there.  My gal May...is a BEAST.  She flipped the tire 100% by herself by the 2nd set.  She is flipping pretty much double her weight...INSPIRED BABY!  GREAT JOB MAY!


IMG_0035 and her hops... IMG_0010

What is Crossfit?

Motivation

LOL...I saw this on this blog here:

http://www.johnphung.com/category/motivation/

I had to repost...too funny!




Saturday, September 17, 2011

FGB6 - Accomplished

Today was it. I actually did it. It was an amazing experience, both physically, mentally and emotionally. It was crazy. I have never did any sort of physical competition ever. Lots of kids have done little league or karate tournaments or soccer or played organized sports in high school. Basically most people in one time in their lives did some sort of physical competition...I have never. NEVER. I have had friends do their first marathons or mud runs etc. This was my "event." I focused...and trained for it. So this was a big deal for me.  It was simply awesome. IMG_9848

I was so nervous....the event was held at the Sony Studios lot on Stage 14. The energy in the room was electric. Opening remarks.... IMG_9835

  Crowds... IMG_9851 IMG_9852

Whiteboards....this is where you find out what heat you are in and where to report. IMG_9844

Look there's me! IMG_9845 Front shot... IMG_9849 IMG_9853 IMG_9888

So how did I do? If you read this blog about 3 weeks ago I did a baseline of Fight Gone Bad. I got 178. My goal was to get at least 200. Check it out... IMG_9913

YES! in 3 weeks, I raised my score about 25% which according to my coach was a huge deal. It was a success. I was a success...it is so great to type that. I did it...and I did it BIG. Here is my lane...1A IMG_9920

My thank yous...I owe this day to 2 people. Two very important people that made this possible. Jen, my colleague and the person that talked to me about this, got me to enter, able to get me inside the event and helped me believe in myself that I could do this. Jen was able to talk to her gym CROSSFIT LA and get us "adopted" so we could do it. THANK YOU JEN! IMG_9923


Brandon, coach/trainer and friend. Brandon took this project on...helping me achieve this goal. He did not have to do this...he could of said good luck buddy that be end of it. I definitely could not do this without his help. Training me, programming my workouts, working on my deficiencies and exploiting my strengths so I could get my score. I owe this day to you...THANK YOU BRANDON!

  IMG_9924


Sigh...here it is...my last shot. I had to get the cheesy touristy.
  IMG_9926 I

I will never forget today....another personal bucket list item done.

I also made a deposit on my end of year vacation...I will blog about that once I have it done...but when I do. It will be my THIRD item I achieved this year. 2011 is the year of GETTING THINGS DONE. So far so good....so I have to ask...what are YOU doing?  Whatever you want...go out and get it done. Like my favorite brand...JUST DO IT and DO IT BIG!!!

Friday, September 16, 2011

Custom Protein Mixes

In my quest for better and better stuff to put in this temple of a body of mine, my friend/coach/trainer Brandon turned me on to a company that makes CUSTOM PROTEIN MIXES.  You can go on their site and custom make whatever you want.

https://www.trueprotein.com/

The rub is of course KNOWLEDGE.  What the heck do you get?  Do you THINK you know?  You probably don't know....in fact I am sure you have no idea what you need.

Custom Mix Protein

So I wanted/needed two different mixes.  I wanted a Meal Replacement mix that I can drink in the AM or when I am hungry and dont want to really eat anything.  Next I wanted a Post Workout mix, for right after a workout.  Of course each mix is for different purposes and each mix is made for a specific person.  So what I have here may or may not be good for you.  This mix was made for me.  I only picked up 1 lb of each to try out. This is my POST WORKOUT MIX Post Workout Custom Protein





This is my MEAL REPLACEMENT Meal Replacement Custom Protein

Hopefully this will be good and I can order bigger and bigger quantities. But first I have to use up the crappy Trader Joes Whey protein I have as well as finish up my Syntha-6 which I actually like.

Thursday, September 15, 2011

Wednesday, September 14, 2011

Trifecta Fitness - Grand Opening

Last night I went to my friend Irma's grand opening of her new semi-private gym. I have known Irma for about a year, when she used to be GM over at my current gym. She was able to branch out and start her own thing. I am very happy for her and proud she did it. IMG_9739
 Located on Green st in Pasadena IMG_9748 IMG_9753 IMG_9808 IMG_9807

 Best part? TABOO of the Black Eyed Peas DJed the first half of the event!!! IMG_9776 IMG_9780

It was very cool to meet him...especially after my week working with Will.iam. I guess I just need to meet Fergie and the last guy and I would of met them all! IMG_9812

FGB Traning

As some of you faithful readers may know, I am going to be doing this event on Saturday 9/17 called FIGHT GONE BAD 6.

Just search my blog for more info I have posted much info on this workout and event.

To prep for this I am doing some very specific training this week.

Tuesday
A. Heavy Push Press 5 sets of 2, rest as needed
B. AMRAP Box Jump in 20s, rest 40s x 3 then,
3 rounds @95%
Row 300m
20 DB Thrusters (pick a weight that is challenging to do unbroken 1st set and you will need to break by the third)
10 pullups Rest 4 min

Wednesday
A. Sumo Deadlift (not high pull) 3 x 3 @ 80% effort, rest 2 min
B. Back Squat 10 x 2, rest 45s @ 50% of 1RM then,
3 RFT: 15 SDHP, 95# 15 Burpees

Thursday
Row 5 min warm up + Wall Ball practice,
5 min + Tabata Row, 6 rounds (20s on, 10s off) @ 70% exertion + Tabata Push Press @ 95#,
6 rounds @70-80% exertion + Cool Down/Stretching

Friday
Stretch + Light movement (jump rope, walking, etc.)

Saturday
Sleep good Depending on the time of our workout, eat 3 hrs earlier or just go empty stomached

Monday, September 12, 2011

Footsteps - UA

UA getting in on the crossfit...perfect fit if you ask me. Many athletes already wear UA and they have such a huge brand recognition. Makes sense to get into the footwear game. I am still loyal to my INOV-8s though..... Nike needs to wake up and make some moves into this and not let Reebok, Vibram and now UA get on this.

Sunday, September 11, 2011

Sneaker Confidential - Watch the Documentary Film for Free | Watch Free Documentaries Online | SnagFilms

Sneaker Confidential - Watch the Documentary Film for Free | Watch Free Documentaries Online | SnagFilms

WOD 9/11/2011

Worked my ass off this afternoon...literally.  ugh.


IMG_9679 Here is what we did... WARM UP static and dynamic stretching Jump rope, the rest of the class did a run WORKING SET Back squats x 5 warm up - 45lbs x 5 (2xs) 95 135 (2xs) 185 (2xs) WOD 150-180mm run/walk 10 burpees 15 KB swings (55lb) 10 push ups as rx = 5 rounds for time I did 3 rounds in 15:08 IMG_9676

Saturday, September 10, 2011

WOD - 9/10/2011

Another Saturday workout...8:30AM gets a little easier when you get used to it I guess.

WARM UP
walk/lunges/inch worm/high knees

WORKING SET
25 walking lunges
50 box jumps
100 single unders or 50 double unders
50 sit ups
25 burpees

2 rounds of the above

I had to cheat on the above...I did less than half the sit ups due to my belly cramping up and I think I only did 15 burpees at the end. As for jumprope I only completed 50 single unders and I did step ups rather than jumps.

Not my greatest day by far. After workout per usual, headed to Whole Foods for a drink and some fruit strawberries on pancakes. Yummy!

Friday, September 9, 2011

Casa Vega

Ahhh...Fridays....LOVE THEM right? Well a couple colleagues decided we had a hard week and we deserve some time to kickback and enjoy some good food right? We picked CASA VEGA in Sherman Oaks. Now I have never been here but I am a fan of Bravo's FLIPPIN OUT soooo....I do know this restaurant. I wanted to come here and eat and look at that front room that Jeff Lewis re-did. Pretty exciting! IMG_9577 here is the front waiting area made famous on Flippin Out! IMG_9578 IMG_9579 Inside... IMG_9580 IMG_9581 Here is the first app...chips and cheese...pretty good. IMG_9582 oh yeah it was SUPER DARK in the restaurant. Like very very dark... IMG_9583 here is my burrito...the carne asada made "oven style." IMG_9587 IMG_9588 all in all I have to admit it is above average. Good enough food but it was not floor stopping but it was