Sunday, February 26, 2012
Soo..the workout is AS MANY REPS AS POSSIBLE in 7 MINUTES of BURPEES. The Burpee standard is chest and hips hit the floor and you have to touch a target at least 6" above your extended reach.
This is the standard....per Crossfit HQ.
Enough waiting....here is the Walrus Flopping I promised...here is my video. Since I am not registered, this is just for ME and ME ONLY.
59 is my final reps.
8:30AM - Bodies in Motion, Cross Training class
1 min jump rope
1 min stretch
4 rounds of the above
10 Overhead Squats w/ jump rope
15 Sit ups (last set, no sit ups)
7 rounds - rest as needed and increase speed and intensity with each increasing round
Freeze Jumps on platform and risers (4 risers)
KB/Plate swings (35lbs)
2 mins each station, no rest
1 min each station no rest
Stretch - END
10:30AM - Performance Strength and Conditioning, Olympic Lifting Practice
HANG POWER SNATCH
this is probably one of or the most dynamic and difficult lifts in powerlifting and crossfit. Here is a quick video on the how to technique etc...
I need to practice one a few more times but it felt good yesterday. Here is the workout:
Bar x 2 (2 rounds)
65lbs x 2 (2 rounds)
75lbs x 3
85lbs x 2
95lbs x 2 (2 rounds)
105lbs x 2 - new PR
Then Coach pushed me to go 10 more lbs....to get to 1/2 my bodyweight. I was nervous but wanted to try...sooooo...
115lbs x 1 Max Rep - NEW PERSONAL RECORD!!!!
Saturday, February 25, 2012
I was able to grab the Chicago Xs and the very much sought after IV white and cements. Let's look at the Chicagos...
AIR JORDAN RETRO X - "Chicagos"
I missed this release and just thought I would not get them, until I spoke to Glorie and found out that her hubby is looking for the Playoff 13s. I had an extra pair...so a straight trade was in order! Perfect! That is why you buy one to rock and one to stock...in this case my extra pair netted me these babies..
I went ahead and switched to RED laces.....some peeps like some not so much...I like and I dont care what anyone thinks.
Now time for some grails...I have always loved these shoes and this color!!!
This release was so crazy, I just gave up..and did not even try. The resellers had these going for $300 plus.
simply gorgeous...and we remember this scene right?
and yes I switched these to grey laces...
Friday, February 24, 2012
OK enough words..let's see some pics!
We all flew in Wednesday afternoon, evening and had a nice welcome dinner on the hotel property where we stayed. The Scottsdale Plaza Resort, which was HUGE. The resort sits on 40 acres...yes it was big and everyone had suites. We were definitely enjoying our rooms. After the welcome dinner, everyone got acquainted and went to bed as we had a big day tomorrow.
THURSDAY 2/23 - event day.
We started the morning with a light continental breakfast. We wanted to keep things light as lunch was early and we did not want to weigh everyone down with a heavy meal.
We started with a presentation....
Editors were provided with materials and some swag....
the new MOTIVO tires...
Stephen from Nitto speaking to the editors
After the preso we headed out poolside and had a lovely light lunch. Sandwiches and chips and ice tea. Perfect to get everyone ready for some driving. We then piled into our own shuttle bus and headed to the track.
and here is what we all got to drive and beat on....it was so much fun and we all learned so much!
Brand new Jaguar XFs...we had four of them. This was the event.
1 - OEM tires
2 - Nitto NT05, super high performance sport tire
3 - Nitto INVO, high performance tire
4 - Nitto MOTIVO, all season performance tire
all four cars were identical with ZERO MODS...the ONLY DIFFERENCE WERE THE TIRES!! So we all had wristbands and cycled through each car taking them on both wet and dry. In the pic above each car is marked, you can see the black one was the INVO car.
Here are a couple videos I took with one of our instructors ANNIE SAMS, she took us out in the NT05 car.
So cool...to get to stomp on the cars and see what the tires can do and how to drive correctly. It was an awesome experience.
The NT05 is no joke...that tire grips like a mofo...it makes you feel like a superman behind the wheel...amazing.
but in the end that is what that tire is made for...super high performance. The tire we were there for the MOTIVO really gives the best of both worlds. Wet and Dry and super grippy and easy to control.
as you can see...major differences in each tire..
and our special guest for this afternoon the new MOTIVO
our instructors...all champion racers and drifters and instructors...very cool folks. It was an honor to sit un the car and take their instructions.
lining up for their runs..
after an AMAZING dinner at Eddie Vs...a few of us wanted a night cap...yawn. Tired but still having fun!
Excellent day of learning, fun and work! It is a good life when you can count events like this as work. I am very lucky indeed.
Classic military retro TIMEX watch in Olive/Army green with a cool material strap in Olive Green.
This is simple and easy to rock everyday and a cool conversation starter for sure!
seriously for $40? Cannot be beat with a stick....love it!
Sunday, February 19, 2012
10 air squats
5 push ups
3 round of above w increased intensity each round
Bar x 10
95 x 10
105 x 10
125 x 10
135 x 10
1/2 body weight max reps
115lbs x 30 reps
20 KB swings - 70lbs/55lbs/70lbs
20 push press - 95lbs
100m sprint - run 1 way, walk/jog back
3 round of the above
Saturday, February 18, 2012
Jump Rope/Squats/Push ups - whatever we wanted
4 Min each
5 burpees + 25 single jump ropes @ 70% effort
10 presses (30lbs each) + 10 sit ups @ 80% effort
5 burpees + 10 tuck jumps + 15 air squats @ 90% effort
60 single jump ropes + 15 push ups @ max effort 100%
5 stations @ 1 min each, no rest
Wall Balls (20lbs)
KB Swings (35lbs)
Man Makers (weighted burpees 30lbs)
Renegade Rows (20lbs)
3 rounds of above
Stretching...DONE! Great morning of lots of movements etc.
Thursday, February 16, 2012
I warmed up w a 250m row. Stretching.... And got started. This is a crossfit mainsite workout from last week. Here it is...
50 wall balls
35 wall balls
20 wall balls
Wall balls are using a 20lb ball at a 10ft target.
My projected finish was sub 35...and good for me would of been 30 mins.
I FINISHED IN 25:31
AND MY 2K ROW WAS ANOTHER PERSONAL RECORD AT 8:37
I AM FEELING GREAT.
here is the video to the workout
Sunday, February 12, 2012
Saturday, February 11, 2012
I am not a sports/basketball fan.....
Jeremy Lin on Kobe Bryant, God, and His Fast Break to Fame
Run/walk/high knees/butt kicks
Spiderman lunges, inch worm, side squat steps
Single Arm ground to overhead to overhead squat 8x each arm - 27.5lbs each arm
Dumbbell squat thrusters - 30lb each
45 sec on/ 15 sec off
this was class...I then headed over for some Olympic Lifting where I worked on my PUSH JERK.
Bar x 10
95lbs x 5
125lbs x 5
135lbs x 3
165lbs x 1
18lbs x 1
**195lbs x 1** - New PERSONAL RECORD!!!!
tired now...gotta get rested for tomorrow.
Friday, February 10, 2012
Wednesday, February 8, 2012
Here is the workout.
1000k Row - 4:04 (setting 3)
30/20/10 for time of the below:
Dumbbell thrusters - 35lbs each
Assisted pull ups (70lbs)
FINAL TIME - 17:54
I know I can definitely be faster...the thrusters KILLED me...ugh.
Saturday, February 4, 2012
Run/walk/shuffle/high knees/butt kicks
10x air squats
10x sit ups
10x push ups
10x jump squats
45 seconds of each using a 35# KB (remember my hand is injured so I had to go low weight)
rest (1-2 mins)
various stretches with some core/abs movements.
I had a hard time this morning. After a week of, my cardio which was not that great to begin with is even worst. I was gassed. This workout above, I should of crushed it with ease. But I was having a hard time...I hope my hand heals quick so I can get back into it ASAP. It was so frustrating and sad to be so tired during that workout.