Monday, May 28, 2012

Memorial Day WOD - 05282012

HAPPY MEMORIAL DAY!!!

WARM UP
run/lunge/walk
Line Drills = spiderman, frankenstein, inch worm

WOD

2 min sit up test - Military Style (arms crossed chest, legs bent, elbows to knees)
I got a whopping 26!

10 min 1 arm snatch test @ 45lbs
126

4 Rounds of:
3 mins on/1 min off

3 Thrusters (I used 10lb weights)
6 burpees (w/ push up no jump)
9 air squats

Stretching...ugh....PAIN!  What a way to start the holiday!  SHEESH!

Sunday, May 27, 2012

SUNDAY WOD 05272012

Another beautiful Sunday in So Cal.....went for the weekly workout.

WARM UP
Run 200m
Stretching

Strength Component
Back Squat
135lbs x 5
165lbs x 5
225lbs x 5
245lbs x 3
255lbs x 2

Conditioning
5 rounds for time of
200m run uphill and back
15 x KBS of 53lb bell
11:11

*BONUS
Row 500m
1:46
THIS IS A PERSONAL RECORD (PR!!!) WOOOHOOOOO!!!!!!



Saturday, May 26, 2012

Saturday WOD - 05262012

Perfect morning for a long weekend holiday workout...we got beat today...and I mean BEAT.

WARM UP
stretching, static and dynamic, jump rope
line drills - spiderman lunges, side squats, high kicks floor touch etc, calf stretches

WOD

Dumbbell Work - I had a 22.5lb and a 45lb dumbbell.
10 x single leg squat aka pistols with weight (22.5lb)
10 x single arm g2o/snatch (45lb)
hollow body hold - 1 min
alternating arms for 3 rounds

10 x burpee jumps
Single arm push press x 15
Single arm lunges weight over head x 10
alternating right and left for 3 rounds
I started with 45lbs for the push press but after 1 round I had to drop back down to using the 22.5 for the rest of the workout.

Stretching....DONE!

Brutal workout....but the rumor is Monday is gonna be BAD...we have been warned!!!

Not Another Jeans Post

I recently picked up a new pair of jeans. A pair of Levi's GREY jeans.  I needed a new pair...and GREY is a great alternate to usual indigo and black.  Feel free to search this blog for my previous posts on my DENIM SNOBBERY. Yeah...I am a Denim Snob...not in the sense of it has to be pricey I am just into SELVEDGE DENIM pretty much now.  Sure I own a pair of Rock and Republics, Sevens and a pair of Diesels.  Those are my "mainstream" brands and they are not selvedge.  I am trying to go only selvedge moving forward.  Please feel free to wiki SELVEDGE if you have no idea what I am talking about.

It pretty much means SELF EDGE or the natural ending to a roll of fabric...and when Denim are Selvedge they are better made, better quality and they just take more time, effort and more fabric to make, up to an average of 3 extra yards.

I picked up a pair of grey CALDER Jeans...a low waist, straight leg with a slight taper.

How to care for your new investment!
Levi's Calder Selvedge Jeans

Inside Pockets
Levi's Calder Selvedge Jeans

Levi's Calder Selvedge Jeans

Here is the SELF EDGE that the word Selvedge comes from...because of the edge the seam will never fray.

Levi's Calder Selvedge Jeans

Levi's Calder Selvedge Jeans

It's all in the details!!!
Levi's Calder Selvedge Jeans

so usually the story ends here...but no...these are VERY SPECIAL JEANS.....

Levi's Calder Selvedge Jeans

VERY SPECIAL
Levi's Calder Selvedge Jeans

Notice the size????  These are
MY FIRST 36 WAIST PANTS IN OVER 10 YEARS!!!!


Levi's Calder Selvedge Jeans

I pretty much want to celebrate...NO ONE CAN TELL ME NOTHING!!!

In these last few months I have been dropping some weight.  When  I first begin losing some weight I felt great that people noticed.  At my very heaviest I was 255lbs.  I now weigh around 220-225lbs. My waist was sz 40...all my pants are a 40 waist...it feels great to drop TWO PANT SIZES!!!!!

There has been chatter among my friends and peers regarding my diet and that my gains should be more swift and even more apparent.  But like I say to them I will say in my blog. I am not an elite athlete, I am not training for the olympics, I am very pleased with my current pace and I am EXTREMELY HAPPY for days like this.  Dropping 20+ pounds and dropping 2 waist sizes is a VERY GOOD THING....so yeah it took almost a year when I can do it in a few months....yeah well.  This is a marathon...a life marathon not a sprint.

This is a BREAKTHROUGH!!!


slight muffin top...but the jeans fit...they really fit!!

You can see my belly here...but the jeans fit PERFECT...and I think I can wedge myself into a 35 and some 34 waisted pants.  I actually tried on some 34s and the although I could button the top, the belly was overflowing so I put those back...fast!

I am beyond happy regardless.

The hard work is actually paying off!  I can FIT  36.  WOW...that is all I can say.  I am sooo happy and proud of myself.  No one can bring me down anymore.  Feels so good. This fitness cult I am in is paying dividends!

LOVE LOVE LOVE!!

Sunday, May 20, 2012

Sunday Funday WOD!!! - 5/20/2012

Not a bad Sunday...hit a new PR today!

WARM UP
Row 500m - 2:09
Jump rope/DU practice - 10 min

Presses
95lbs x 10
115lbs x 10
125lbs x5
135lbs x 5
155lbs x 3
165lbs x 2
175lbs x 2 - NEW PERSONAL RECORD!
most weight I have ever pressed over my head.  Crazy!  Very very pleased!


Then...I had my conditioning WOD...pretty easy...(insert sarcasm)


100 x Kettle Bell Swings at 53lbs
Everytime I rest I have to do 3 burpees
FOR TIME....


I did it in 5:40 with 3 breaks...meaning 9 burpees in there.


I was "supposedly" able to do that workout in under 4 mins....but yeah I dont think so!


Happy Sunday everyone...nice short week ahead with Memorial Day coming up!!!

Saturday, May 19, 2012

Friday night WOD = HELL!!! 05182012

So after getting back from 5.5 hours of driving from Berkeley for my little brother's graduation (separate blog on that once I get the pics all edited) I had the great idea to head to the gym to make it to the 530PM Xfit class with Brandon.  Not a great idea...talk about a butt beatdown ( no homo)

WARM UP ( I was late so missed most of it)
stretch, line drills, spiderman crawls etc

WOD
Every Minute On The Minute
4/8/12 of Hand Release Push ups, sit ups, air squat
after 5 mins of above
5/10/15
after 2 minutes
6/12/18

I pretty much tapped out after that.

Plate work...I started with a 45lb plate thinking I was bad ass...bad move I moved to a 35lb plate with a quickness.

Ground to Overhead
Plate Swing
Plate Twist
Plate squat (using a goblet style hold)

30 sec rest after 45 sec of work adding 30 secs everytime....4 rounds.  NO BUENO.

Stretching with some MMA moves for hip flexibility.  Good stretching for sure.

Here is where most people go home, go eat, relax. Nope...not me.  Me and another trainer decided to do this workout...the OPT TESTER...care of Coach Brandon who did it on video here...

OPT Tester



It is:

250M row
15 kettle bell swings @ 70lbs
25 burpees
15 kettle bell swings @ 70lbs
250M row

FOR TIME...

Scott did it in 4:36....I did it in....6:25.  NOT BAD.....right?  considering a just finished an hour workout above.

I was beat after that.  I was light headed, I did not barf but felt like it...and my chest was tight and it was hard to breath the rest of the night.  Pretty crazy.  But I am happy I did it.

Coach Brandon - more tips!

http://www.girlsgonesporty.com/articles/fitness/3-workouts-to-bust-through-your-exercise-plateau

Another contributor article from Coach Brandon.  Good reads folks!!!

Sunday, May 13, 2012

Hitting Plateaus?

http://www.girlsgonesporty.com/articles/fitness/6-factors-contributing-to-your-exercise-plateau

My coach, Brandon Henry contributes to another article on hitting fitness plateaus.  Definitely a great read!

Check it out!

Mother's Day WOD - 05/13/2012

HAPPY MOTHER'S DAY!!!!

This Sunday was special...not only was it Mother's Day but my homie Phil came all the way to So Pas to train with me and my coach.  Good times for sure.

Here is what I did...Phil did a slightly different workout.

WARM UP
Jump Rope/DU practice
Row 500m -2:00.5
Stretching

WOD

Dead Lift (Sumo) x 5 of everything below
95lbs
135lbs
185lbs
225lbs
255lbs
275lbs (got real sloppy here...Coach had to make me stop)

5 x behind neck press/shoulders to over head @ 95lbs (have to lift from floor, I snatched it)
10 x burpees
7:41

I am very happy I did it under 8 mins.  Coach was pleased too although he did not say it. He wanted me to finish in under 8.  I found out that as RXed is 185lbs.  Everything else is correct...there is NO WAY I can press 185 over my head...no way.  Too much...for now.

Phil did a bunch of deadlifts too but he was doing more technical lifts.  After for his conditioning he had to run about 400m, 5 pull ups and 10 push ups at a 90% effort for 5 rounds.  Phil is a pretty fit guy and he was GASSED!!!  WHOOO!  Muscle Failure...his last couple push ups were just brutal.

All in all a great workout with a good friend that had a good experience and learned something today.  Helping him prep for his first half marathon and his mountain biking.

Great mother's day for sure!

Saturday, May 12, 2012

Awesome Recycle - LV Strap

Now no one can say I don't recycle!

My good friend Aaron Tan a custom leathersmith based in Thailand and Singapore did me a solid.  He made me a SICK...custom one off strap for my watch off my OLD WALLET!  I was about to throw it away...when he told me..."let me make you a bad ass strap with that thing!"

IMG_2844

IMG_2845

Hold on to your socks...this is beyond AWESOME and COOL...and yeah a little SWAGGERLISCIOUS...and BALLER STATUS!!!

IMG_2873

My old wallet was a Louis Vuitton Taiga Wallet.

http://www.louisvuitton.com/front/#/eng_US/Collections/Men/Small-Leather-Goods/products/Billfold-with-6-Credit-Card-Slots-TAIGA-M30482


you can see it there...I had the 6 slot but it was in a cool "X" shape...anyways...

Aaron took that wallet and made me that bad ass strap...one off...no one else will have it and best part is it was made from MY wallet...that I had in my pocket for over 7 years.  It is def a part of me....and now it will stay with me forever.

More snaps...

IMG_2874

for those that have a good eye...notice the buckle....BOOM!  Dude HOOKED ME UP!!!

IMG_2847

IMG_2903

more random pics...

IMG_2877

IMG_2880

IMG_2899

Details...it is all in the details...

IMG_2856

IMG_2855

IMG_2870

On the wrist...

IMG_2909

IMG_2910

IMG_2913

This is one nice strap and 100000% UNIQUE TO ME....I love it.

in the travel case...

IMG_2924

IMG_2925

if you want some custom leather or alligator or ostrich etc....purses, wallets and other small leather good, you can find Aaron's facebook page and a photobucket page to his work.  THANK YOU AARON!  You are a true friend and brother from another mother!  THANK YOU!

https://www.facebook.com/AaronHKTAN
http://photobucket.com/guestlogin?albumUrl=http://s32.photobucket.com/albums/d25/HKTAN1/

Saturday 5/12/2012 - WOD

Happy Saturday my loyal readers...all 8 of you!  I do appreciate you all that read this blog...so thank you!

Let's get to the workout shall we?

WARM UP
run/jog
Line Drills - Frankenstein walks, spiderman lunges, squats etc etc

5 x push ups
5 x cobras
5 x sit ups
10 x alternating lunges
3 rounds of the above

WOD

*25lb dumbbells used

30 seconds of work of:
Push Press
Burpees
Box Jumps
3 rounds of the above

Single Leg weighted lunges x 8 each leg
back rows x 10
dumbbell swings x 15 as RXed ( I did 10)

20 second air squats
10 second hold at bottom
5 x above

Stretching


Good workout!!!


Thursday, May 10, 2012

Technical Day - 5/9/2012

PUSH JERK

Last night I headed over to PS&C and started to warm up for the PUSH JERK.  This is one of my favorite lifts but man the more "correct technique" I practice the HARDER it is.

I like to think I am fairly strong, I have def gotten weaker since getting into more crossfit type exercises but I can still do decent numbers on the basic stuff.  What I am learning is the more "correct" you are the harder it is to adjust and you have to go lower in weight.  If I just had to muscle up a weight I can do it and go pretty heavy but when I have to do it right...it sucks!



coach had to use the olympic bar, so I used the "girls" bar which only weighs 35lbs.

Bar x 5
65lbs x 5
85lbs x 4
125lbs x 4
135lbs x 3
155lbs x 1 , +1 fail
155lbs x 1

DONE.


Sunday, May 6, 2012

"The Chief" - Sunday WOD 5/6/2012

Today's workout hurt...it hurt alot.  OMG!

I did THE CHIEF workout....here is a demo from CrossfitHQ



I did it as prescribed so I am pleased with that...but man it hurt and I again, as in most workouts felt like I was going to throw up or pass out or both.  Here is what this fatboy did...

my score:
3 + 6 push ups
3
2
2 + 1 clean
2 + 6 push ups

Now I am going to be sore for the rest of the week....ready to tackle MONDAY!!  YAY!


Chris' 1972 Chevy Nova

My friend Chris' 1972 Chevy Nova..it is almost done.  Still needs some finishing work but as it sits...it is mighty fine...mighty fine indeed.

IMG_2785

We dub thee...ORANGE CRUSH or ORANGE BANG!!!

IMG_2786

IMG_2790

Hella Flush?  Tucking...baby...it is tucking...

IMG_2796

Profile
IMG_2801

and the heart....

IMG_2802


IMG_2804

You gotta hear this thing....gives me goosebumps!  Cannot wait for the car to be done and 100% show ready.  This beast is going to come out hard!

Saturday, May 5, 2012

My New Hero

This dude is cool...



Eddie Huang of BAOHAUS in NYC.  I can relate to him...cool cat and maybe the next time I head to NYC I will go there and maybe he will be there.

Cinco De Mayo WOD

Happy Cinco De Mayo!!!  Awesome great and perfect Saturday morning.  Gorgeous outside and after a 12oz N.O. Xplode drink (2 scoops)  I was ready to rock.  BEAST MODE!!!

Here is what we/I did...

WARM UP
Run/Walk
50 single Jump Ropes
Spiderman lunges/squat shuffles/various mobility line drills

6 count burppees
5 squats
5 squat jumps
3 x rounds of the above

WOD
Dumbbell Straight Leg Deadlift (I used 40lbs each) x 10
Single Arm Rows x 16 (8 each)
Overhead Hold (30sec)
5 x rounds of above

Stations - 45 sec each continuous
Box Jumps
Single Leg Squats
Push Ups
Plate Swings
Rest
3 x rounds

Stretching

COOL DOWN
20 mins of active stretching and light kickboxing movements
1000m row

DONE!

Friday, May 4, 2012

Air Jordan Retro XII - "Playoffs"

Latest pick up...these came out about 2 weeks ago and of course sold out immediately.  I was able to grab a pair from my good old friend's hubby.  He is a major sneaker head and has connections.  Lucky for me...

IMG_2765

IMG_2766

Love the colors...

IMG_2770

some detail shots..

IMG_2775

IMG_2776

IMG_2778

Love these...

IMG_2780

Wednesday, May 2, 2012

Quote - Paulo Coelho

11 Minutes - Paulo Coelho

My first quote into a graphic.  This is from the book 11 Minutes by Paulo Coelho.