Wednesday, March 28, 2012

Catching up with WODs

I have been slacking on keeping up the WODs for the last couple week...very sorry.  So here goes...

3/21
WARM UP
1k Row
bar stretch
jump rope

WOD
Snatch work - technical practice
bar x 5
75lbs x 2
95lbs 2
105lbs x2
115lbs x 2
125lbs x 2 (FAIL)

12.5 WOD attempt fail
3 x 100lb thruster
nothing...

3/23
WARM UP
Jump Rope
High knees/Butt Kicks
Duck Walks, side squat walk, push up combo

WOD
Straight leg situp
Superman
Squat
Push ups
5 rounds of above with a strict count for each movement
2 rounds for speed no count no rest

Stations:
Plate Twist
Walking Lunge
Press
Jump Squat
Plate Swings
45 sec, 15 sec off = 3 rounds
last round 1 min each no rest

Stretch

3/24
WARM UP
run/walk
high knees/shuffles/butt kicks
spiderman lunge/hip stretch

WOD as RX
30 x box jumps
20 x renegade rows
20 x burpee complex
30 x box jumps

actual work was mostly half of the above for 3 rounds, a few spurts here and there of unbroken burpees and push ups etc.  But failed the workout pretty bad by not doing it as Rxed.


3/28
WARM UP
Bar stretch
1K row - 4;26

O Lifting practice

PUSH JERK
95lbs x 3 (2)
115lbs x 3
135lbs x 3
155lbs x 2
165lbs x 2

BACK SQUAT - work on technical plus depth
135lbs x 5 (2)
155lbs x 4 (2)

Sunday, March 18, 2012

Karen kicked my ass

Sunday...Sunday Sunday....oh how I love and hate you....

This afternoon was my attempt at the 12.4 CF Open WOD.  I was hoping to finish Karen which is 150 wall balls and at least get a couple double unders done...no way man.  I got my butt beat.

Here is how it went down.

WARM UP
stretching
1000m row
stretching

Back Squat - super strict with supervised depth
bar
95lbs x 5
115lbs x 3
135lbs 3
165lbs x 3

Then got into the car and drove to the gym to do KAREN...which is 150 wall balls = 20lb ball at a 10ft target.

at 12 mins I got 137 done.  I finished 150 at 13:09.

Ugh....horrible.

Saturday, March 17, 2012

Joshua Tree - BDay Camping Trip

This week I had one of the best times of my life.  My girlfriend planned and coordinated a camping trip to Joshua Tree.  I have always wanted to go and I had my wish come true...

I have to be honest...the trip was split 50/50. Half frustrating and half AMAZING.  Overall, I would not trade in the "journey" for anything.  We had a really crazy time.  Filled with bad and good and then really awesome.  It was just a great journey.

So here are some pics...

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DPP_0001 (2)

the other best part was night fall. The stars are so bright and twinkling.  It pitch black and I swear the stars are just beaming.  It was awesome.

Def the best birthday ever.  Thank you baby!

St. Patty's Day Lunch

After a good workout...a man needs his nutrition right?

Cabbage and Corned Beef with some rice....yummy.

Corned Beef and Cabbage

Corned Beef and Cabbage

and a DELICIOUS tart!!!  THANK YOU JESSICA!!!  My good friend at the gym made this for the group.  It was awesome!

Pear Tart

Pear Tart

Pear Tart



Rainy Day WOD - 3/17/2012

Woke up to clouds and sprinkles on the way to the gym.  Had a great workout per usual.

WARM UP
jump rope 3 mins

High Knees
Butt Kicks
Side Squats
Shuffles
Spiderman lunges
across the floor back and forth.

WOD

250 Single Jump Rope

10 x strict press (30lbs each)
10 x straight leg deadlift
15 x hand release push ups
15 x split lunges
(4 rounds of the above)

50 x lateral burpees - I only completed 40 booo

Stretching, Abs, Stretching

DONE!

We walked out to a torrential downpour.  It was not pretty outside.  We also celebrated a few MARCH BDAYS!  mine, Doris and Carmen!  Good stuff and Happy Birthday to my fellow Pisces!

Sunday, March 11, 2012

Sunday 3/11/2012 - 12.3 Open WOD


Happy Sunday readers all 6 of you...

Today's workout is the 3rd one for the 2012 Crossfit Open.  It is no fun...and pretty crappy.

As Many Rounds As Possible in 18 mins of....

15 x 24" Box Jumps
12 x 115lb Push Press
9 x Toes to Bar

here is the official video from Crossfit HQ with a demo and standards.



I was able to complete 3 plus 15x box jumps, 12x push press and 3 T2B as prescribed.

So not bad...the best part was my toes 2 bar as my coach forced me to do them "legit" meaning no jump from a hang.  I am happy.  I am just proud that I can do all these workouts at all.  Maybe next year I will actually register.  Who knows.

Another great WOD!  WOOOHOO!!!!

Saturday, March 10, 2012

Sat AM 3/10/2012 WOD

Another awesome Saturday morning in Los Angeles.  Beautiful sunshine and weather for a beat down.

Here is what we did...

WARM UP
2 mins of each: run/walk, stretch/jump rope

WOD
"Tabata Mash Up" 20 sec on 10 sec off of:

Air Squat
Sit ups
Push ups
DB back row (25lb each)

then switched format and 4 of each of the above...for 20 sec on and 10 sec off which is pretty gross.
4  x air squat - 4 x sit ups etc...yeah not fun.

then we moved to stations.  1 min each of:

plate push
plank
suicide sprint
broad jump
rest

2 rounds of the above

Hollow Body Hold x 3

Stretching...DONE.

good stuff!

Wednesday, March 7, 2012

Great aritcle...featuring my coach!

http://prettyhardwork.com/the-proper-nutrition-for-your-type-of-workout/

Check it out folks!  Brandon is featured in this article!  Good stuff!

Last Night - 3/6/2012 WOD

I will keep this short and sweet...

Last night...




Back Squat - 2-2-2-2 (2 reps, rest 10s, 2 reps, rest 10s etc)

rest 30 sec



6 count burpee at mobility pace, no jump x 5

rest 30 sec



Box Jumps @ 24" or higher x 10



rest 3 min



5 rounds of the above with increasing weight for squats



squat weights

1 - 155lbs

2 - 185lbs

3 - 205lbs

4 - 225lbs

5 - 245lbs



last thing...1500m row for time trial - 6:32

Sunday, March 4, 2012

Why I need to listen to my coach***

Catchy blog title huh?  Well, I have someone to thank for that.  cough cough...

OK moving on.  This Sunday, I continue with my goal of mirroring the Crossfit Open 2012 WODs.  I have not registered and just doing this for "fun" and testing myself.  If you saw my flopping walrus video and post you will know what I mean.

So this week is the second open workout.  SNATCH!  Yes...the 12.2 workout is as follows;

SNATCH
30 x 75lbs
30 x 135lbs
30 x 165lbs
AMRAP x 210lbs

in 10 mins.

I completed an "amazing" 34.  Which means I got 30x 75lbs and was able to pull out my PR of 115 to 135lbs for 4 reps in that 10 mins.  WOW!

So see why the title of this blog is appropriate?  I guess I need to listen and admit it when I wrong.  COACH..you were right I was wrong.  I smashed my PR and got up 135lbs. It was nasty and sloppy but I did it.  I am beyond happy.  Ready for the next WOD!!

Saturday, March 3, 2012

3/3/2012 WOD

Typical gorgeous day in So Cal...really, it is the best. You have to just love it and enjoy it.

Got to the gym for the 830AM class and here is what we did....

WARM UP
run/walk

Jump Rope x 100 singles
5 push ups
5 sit ups
5 air squats
5 squat jumps
6 rounds with increasing intensity
I got 3 full rounds done in the time we had...

WOD
20 mins non stop - rest as needed of:
10 x reverse burpees/sit to stands
15 x plate swings (35lbs)
20 x box jumps (5 risers)
I was able to complete 5 rounds

Abs/Core - hollow pose, supermans
Stretching

DONE!


good day!