Monday, October 31, 2011

HALLOWEEN WOD - 2011

Thank you to the LBGT community and the City of West Hollywood.  Because of the Annual WeHo Halloween festivities we were all sent home at 3PM.  THANK YOU!

because of that I was able to attend Brandon's 5:15 class at the gym!  YAY!  Here is what we did...

WARM UP
Jump Rope
Burpee Jumps across
Lunges
Spiderman lunges

WOD

Single arm ground to overhead (30lb)
split lunge
lunge
20x (10x each side)
3 rounds

Push up w twist - 45 seconds
Tuck jumps  - 45 seconds
Jack knife sit ups - 45 secons
rest 30
repeat
rest 1 min
repeat
rest 1.5 min
repeat
rest 2 min
repeat
rest 1.5
repeat

Happy Halloween!  Pam from class took photos, so as soon as I have it I will post it up!  Good night all!

UPDATE!  Here is a pic!
Halloween_2011_Workout

Sunday, October 30, 2011

New PR - Sumo Deadlift

Went over for the usual Sunday WOD....here is what we did:

Stretching, partner stretching etc.

HEAVY DEADLIFTS - I do SUMO DEADLIFTS
135lbs x 5
185 x 5
225 x 3
275 x 3
295 x 1
315 x 1

Here is a video of the 315 lift...



Now...315# is a new PR! (personal record) and it was kind of light.  I am going to go for more next week.

What a weekend...AMAZING.  I did my first handstand push ups and I deadlifted over 300.  WHAT A WEEKEND!!!!

Saturday, October 29, 2011

BREAKTHROUGH!!!!

OK..so today is ONE OF THOSE DAYS....seriously.  I had a fitness breakthrough that I am VERY VERY PROUD OF.

First let's get the normal WOD out of the way.

Get to class at my usual 8:20AM time to begin our 8:30AM class.

So we warm up the usual:
Run/Walk/Lunges around the room.  Then we had to do:

25 Burpees
50 Push ups
50 Sit ups
50 Air Squats
I cheated the sit ups..I mean duh...I only did 15. Time ran out anyways....sigh.

Now to the WOD....


Please excuse the little drawing on the bottom right...the instructor thinks he is a comedian.

Boxjumps x 10
KB Swings x 15
Push Press x 10
Burpees x 15
AMRAP - 15 minutes

I used a 35 plate for my swings and 45lb dumbells for my presses

I got 3 rounds...well more like 2.75 I almost finished the 3 round.

The for a cool down we did 1 min planks and 3x Wall Walks, for 2 rounds.

While doing my wall walks I felt kind of "strong" so I tried it....IT mean HANDSTAND PUSH UPS!!!!

Yes folks...I was able to rock out like 3 in class.  My buddy Gerald wanted to see it again, so I did another 3 for him.  I had to run out and tell Coach B so I literally skipped over to him outside and told him that I am no able to do handstand push ups.

Of course...my form is not perfect...but coach is going to help me...the point is I CAN DO IT.  I WAS UNABLE TO EVEN DO ONE WALL WALK about 6 months ago.  Once I was able to do the WW, I was able to hold myself up for 1 min....I never tried it again.  Until today....

We went upstairs with Coach and my friend May to try again.  My boy Eddie took my phone to capture the footage:



Again, not the prettiest...but hey I DID IT!  No...I CAN DO IT!

So Coach has promised to help my body position and other factors to get a better press but I am beyond happy.  This is a big deal...to me at least.  I hope my friends that read this lowly blog will be happy for me as well.  WOOHOOOOO!!!!!

Oh yeah after all that, I went over to the bench and pressed 275x3 cold.....what? what?  =)

Thursday, October 27, 2011

Sunday, October 23, 2011

WOD 10/23/2011

Awesome Sunday...I started it off at my good friend's child's bday.  Little Kylie turned 1 back in late Sep but they celebrated today at a Chinese restaurant in Gardena.  I went in had some great food and even brought some back...but had to take off early and drove all the way back home to meet my crew at So Pas High School track.  We had to go hard...

Here is what we did:

40lb sandbag carry up high school bleachers up then down
15 x 40lb sandbag squats
5 rounds

100m sprint x 6
2 min max rest as needed

Good stuff...super tired and in the sun.  It was not scorching but it was very sunny and bright. The sprints really wasted all of us.

I am looking forward to a day of rest then start the week again on Tuesday.  Hope everyone had a great weekend!

Saturday, October 22, 2011

WOD 10/22/2011

This morning was hilarious.  I arrived at the gym a little early...around 8:20AM class starts at 8:30 so I figured I had time to mess around and chat.  I get there and I see about 20 people standing outside.  Doors LOCKED...apparently the person who was supposed to open over slept and there was just one key.  Soooo...we stand around until literally 9AM.  Please note the gym is supposed to open at 6AM.  So yeah 3 hours...and a few people just went home.  I dont know the deal but someone is in trouble....

Anyways..we get in and get started....

this was the first WOD.

We did the usual warm up of running, walking, lunges, side steps, jumps, inch worm, long lunges etc. We jumped into this.  Now I only got to 10 burpees.  I was unable to finish in the correct amount of time.  Oh wells...and the 15 double unders...I had to 50 single unders to make up for the doubles.

After we did that...we had to do this:


Again because of time I only did 3x. My last set I only wall walked for 2.  Everything else was as Rxed.

I am actually not done...since Coach B is subbing Kick Boxing this afternoon, I will be going in at 4PM for his class.

So  yeah double dipping for sure....

More to come...I am expecting a good workout tomorrow as well.





Tuesday, October 18, 2011

WOD 10/18/2011

I came in the gym this evening and did the core abs class for about 30 min...and seriously just half assed it...because I knew what I was going to do. My homie Scott teaches that class so I really go to support him and kick it in his class....

Here is what I was really going to do....and only 24 mins to do it....

Challenge Workout this week


35 Burpee Box Jumps (20" men, 16" women)


225# Deadlift, 20 reps
9 hand release push-ups
9 toes-to-bar


225# Deadlift, 15 reps
15 hand release push-ups
15 toes-to-bar


225# Deadlift, 10 reps
21 hand release push-ups
21 toes-to-bar


35 box jumps (20"/16")


my time?


29:39!!!



I was just happy to have completed it...first and foremost...and then doing it under 30 mins.  So yeah...very very very happy!

Saturday, October 15, 2011

Rowland Heights Food Fun!

After a good workout, what is the best way to celebrate?  Food of course.  I went out east to the "new Chinatown" where the rich Chinese go.  Rowland Heights, Hacienda Hts, Diamond Bar, Chino Hills area.  The agenda was a dumpling place, some shaved ice and the some bread to bring home.

F.F.Y. Dumplings/Class 302/85c Bakery

let the pics speak for themselves...


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Beef Stew Noodles

F.F.Y. Noodle House F.F.Y. Noodle House

Scallion Pancakes

F.F.Y. Noodle House

Pork and Shrimp Steamed Dumplings

F.F.Y. Noodle House F.F.Y. Noodle House

Pan Fried Pork and Cabbage Dumplings

F.F.Y. Noodle House F.F.Y. Noodle House


So this place was OK. The worst thing were the noodles. They had no flavor. The scallion pancakes were good but not awesome, the best thing where the dumplings.  Steamed being better than fried.

Some dessert...at Class 302

Class 302 Mango Strawberry Snow Ice Mango Strawberry Snow Ice


This was pretty much worth the hype.  Pretty damn good and I now see where Fluff Ice copied from. Mango Strawberry Shaved Iced.

Then we went to 85c for some bread...no pics there. There is enough pics and hype for this place so you dont need to see more. Thanks to Alice for coming out! Check out her blog at:

http://chungchange.wordpress.com/


WOD - 10/15/2011

WARM UP
Run/Walk/Side steps
Walking lunges
high knees and hops x 2

50 x burpees (only did 30)

WOD
As Many Reps As Possible in 12 minutes

15 Jump Rope double unders or 50 single unders
10 x squat thrusters (35lbs each)

I completed 5

then we did slow push ups. Begin in top of push up position and hold. Chest to floor and then back up slowly per trainer's count.  20x for 1st set, and then 10x to end.

Stretching...and done!

Elite Aviation Party - 10/13/2011

On Thursday night I had to work one of  my client's party held at her Van Nuys airport hanger.  Elite Aviation is the premiere private jet charter service! Yes I mean it! hahaha...all jokes aside it was a cool evening and best of all...cars cars cars.  See below....


2011-10-13_15-37-50_338 2011-10-13_15-38-35_479 2011-10-13_16-32-53_319 2011-10-13_16-33-10_703 2011-10-13_16-34-07_166 2011-10-13_16-53-46_635

and my favorite car there...only $420K

2011-10-13_15-39-42_819 2011-10-13_16-34-56_909 2011-10-13_16-49-03_436

Wednesday, October 12, 2011

Pushing Past

Last night was one of those pivotal times in my training...this year has been filled with a few of these moments where I have blogged about a break through a new lift, a new weight etc.  When I look back....it is truly amazing what I have learned about fitness and myself and what it means to be "healthy."  It is a constant learning curve and the only way to know is to push push push.  You cannot stop...you have to keep going.  This drive helps in my career, personally and everything else in my life.

Anyways...if you all remember I had the biggest rush of pride and victory from doing FIGHT GONE BAD 6 and upping my personal best from 178 to 217.  It was awesome.  Last night ranked up there in accomplishments.

I have to admit I was a little more "motivated" than usual. I had to get out of the gym earlier than usual as I had a "dinner date."  Funny thing is...right after I completed the WOD, she called and cancelled! HA!  I had to tell my friend thanks for cancelling AFTER my workout...if she cancelled earlier I probably would of been less motivated to attempt this.  Funny what girls will make a man do....when trying to impress.  Either way I will take it...having a sense of urgency that I had to be at dinner later that night really helped me plow through this and focus....see what the heck I did below:

WOD 10/11/2011

All dumbell work with 45lbs in each hand (as Rx was supposed to be 1/4 body weight which meant 60lb dumbells and I could NOT lift that much...way too heavy)

25 x Hang Squat Clean
20 x Burpees
25 x Front Squats
20 x Burpees
25 x Push Press
20 x Burpees
25 x Squat Clean Thrusters (dumbells must touch the floor for each rep)

I had 35 mins to complete the above.  Coach gave me that time because he figured he could do it in around 15-17 mins so he doubled it for me.  So we set the timer to 35 minutes and I was off and running.

This was the hardest workout I have ever done period.  Very close to or even as bad as FGB.  FGB you have such a strict time it makes you go crazy pushing yourself.  This WOD I had more time but the moves were so much harder.  IT WAS HELL. 

But I completed....and how long did it take me?


UNDER 30 mins!  29:24 BABY!!!!


I need to thank Coach B and Scotty for just talking trash and giving me crap the whole time.  Coach has really been so instrumental to my mental and physical success that I cannot thank him enough.  He has instilled this confidence in me that I guess I have to just keep working harder to make it worth it for him to keep believing in me.  Coach has pushed and pushed and still pushed me to finish these STUPID workouts...and yeah it is amazing. 

Nothing in this world is 100% solo...you need good people around you.  I am very lucky that the gym, PS&C and all my gym buddies are there with me.  If any of you are reading this blog you know who you are.  Scott, May, Abby, Karen, Eddie, Jared everyone in the classes I take.  My improvements are REAL.  To others that just see me, may see no difference...I am still the same chubby funny friendly guy.  But I am not the same person I was 3 months ago.  I am not the same person I was since last night.  This year has been incredible...I hope I can post more of these blog posts before the end of the year.  I have some goals for 2012...and already know I am going for it.  Career, Health, Family...and maybe even LOVE....are all within my grasp...who knows?  It is not what I can't do...it is 100%...WHAT ELSE CAN I DO THIS YEAR?

I ask again...what are YOU going to do?

Sunday, October 9, 2011

WOD 10/9/2011 "Liliana"

Today was pretty intense...here is what we did.  My friends have comically called this workout the LILIANA.  Let's just say they think they are funny...they are not.  Anyways...here is what it is and what I did.

2K Row for time

Rest of 20 mins

Complete all below for time:
10x body weight squats, meaning your body weight on a bar, not to be confused with air squats.
30x burpees
50x sit ups
150x double unders or if you are like me and can barely jump rope, have to do triple single unders so 450 singles
800mm run

Here is what I did!

2K Row - 8:44

Rest of workout - 42:40
My squat was 245lbs x 10
Burpees and sit ups as prescribed
Jump Rope singles - I jumped half, about 225 and then "ghost jumped" the rest, basically the jumping without the rope.

For the run we ran a little over a mile.  We did not have a precise .5 mile marker so we went around a large city block. I had to walk most of it admittedly. I was beat and my shins and calves were in pain. I am simply not much of a runner, never have been.  So the jump rope and run really ruined me.  The rest of my friends all were under 30 mins under 25 mins I think.  Good for them...I am just happy I finished!

Not bad for my first try of the "Liliana" WOD!

Saturday, October 8, 2011

WOD - 10/8/2011

WARM UP
Run/Walk/Lunges/Side skips
Long lunges, hand walks, high knees, high skips, sideways squat across the room

20x burpees (15 completed)

WOD

Sumo Deadlift High Pulls - 45lbs = AMRAP in 30 sec
5x wall walks
box jumps (4 risers) = AMRAP in 30 sec
12x push ups
5 rounds

I had to cheat the wall walks a little...
1. as Rx
2. 4 x WW
3. 4 x WW
4. 4 x WW
5. as Rx sub normal push ups for clapping push ups

Stretch


good day today in class. Lots of energy and everyone did it.  Great way to start the morning!!!

Sunday, October 2, 2011

WEEKEND WOD 10/1 and 10/2

I have been so busy this weekend I have not had a chance to post up on the workouts this weekend.  I will try my best to remember what the heck we did!

SATURDAY 10/1
WARM UP
run/walk/lunges
high knees/hand walk/long lunges
5x burpees
10x burpees

WOD

12 x burpee box jump
10 x hand pike ups
12 x goblet squats (55lbs dumbbells)
5 rounds with 1 min rest in between as RX

I of course had to modify the workout.
I only did 10 burpees and 5 pike ups for the first 3. Fell off even more on the 4th and 5th.
I did 10 of the squats towards the end too.


SUNDAY 10/2
WARM UP
run 200mm, 25 air squats - 5 times

WOD
12 min - 1 rep squat max
12 min - 1 rep weighted pull up max

squat I got 275 easy, I can go heavier next time
pull up I got 26lb weight

10 min 1 arm KB snatch AMRAP
I used a 44lb KB and got 78.

I wanted to break 100 but my wrist were hurting after the first couple minutes.


LA County Fair - 9/30/2011

Friday night me and the SGBF gals went to the fair for some bad food, people watching, games and more bad food.  This is how the night went...

We arrive close to 9 and were starving...having just came from work no one ate.  So we made a beeline for some BBQ!!!!


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More BBQ it was smokey but smelled wonderful

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This was horrible.  We wanted to try the krispy kreme chicken sandwich. Big mistake it was nasty!

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Fried twinkie above was deelish...the this sandwich below SUCKED!

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we felt like these guys when we left....