Sunday, November 25, 2012

Saturday 11242012 WOD

After all that good food, time to get to work right?

I work up yesterday not feeling good. I think I caught a bit of a cold.  So I was not 100%.  But I went in guns blazing regardless.

We met at the local high school...in their track and field. 2PM. It was hot...

We got our butt kicks in the gorgeous So Cal weather. Blue skies, sunshine around 75 degree...it was a tad warm out there....but we did it. Here is what we did:

WARM UP
Stretch
Run 400m (around the track)

30 yards
high knees
butt kicks
side shuffles
cross overs

WOD
sprint to from short end of field to other end
10 x burpees
Walking lunges halfway back

Jog it in
5 rounds

Run stadium stairs up

take one step down, squat ass to bench all the way back
5 mins AMRAP

30 x elbows to palms plank position


30 x each side raises

50 x full sit up
complete anyway you want just finish the number

back to stadium stairs
hop up stairs
walk it back down
5 min AMRAP

Cool down stretch....

KILLER!!!

Thanksgiving - My Riff on Turkey Dinner

This year, my family and I decided to NOT make a turkey.  Kinda takes a long time and we are a small group.  This year it was 4 of us. 3 really as 1 was my girlfriend.  So I decided to make one of my all time favorite dishes.

TURKEY MEATLOAF!

How perfect!  So here it is kids...YUMMY!

Turkey Meatloaf

This was my first time wrapping bacon around it.  Glad I did...woohooo!

Turkey Meatloaf


here it is DONE...and let me tell you it was DELICIOUS!  If I do say so myself...everyone loved it.  So I am happy!

Turkey Meatloaf - done

man oh man...yummy!

Turkey Meatloaf - done

My sister made fresh/real mash potatoes, green beans, stuffing and of course we needed rice and some gravy too!

Now on to some dessert!

Dessert

WOW...lovely.

Shaker's Famous Carrot Cake - it really is great.  The best carrot cake I have ever had period.

Shakers Carrot Cake

Portos Apple Pie
Portos Apple Pie

Portos Pumpkin Pie
Portos Pumpkin Pie

let me just say it...that is the BEST pumpkin pie I have ever had.  It is SOOO GOOD.  Very pumpkiny and some cinnamon etc.  Just perfect.  My mom loved it as well and we are planning on getting another. I had to call Portos to see when they are going to stop making them.  I will have to freeze one for later in the year.  I swear it is that good.

Now you may think..wow..that is alot of dessert...and it is.  But I was pretty good.  I only ate the pumpkin on Thanksgiving.  I refrained from the apple and carrot cake.  I was doing my best to be good.

HAPPY THANKSGIVING!!!

Saturday, November 17, 2012

Friday 11162012 and Saturday 11172012 WODs

Posting my Friday and Saturday workouts....

FRIDAY 11162012
Asylum Class
Run
Walk Out to push up w Spiderman lunges
Stretch

20 sec on/10 sec off x 8
Sit ups and Push ups

60 sec x 2
Burpees

60 sec
Sit to Stands

WOD
3 rounds of the below:
Squat = 2 reps, rest for 10

DB row

8 x each arm
60lbs

Single Arm Rope Pulls
20 x each

Stretch

SATURDAY - Casa de' Henry!!!

Run
10 x KB swing (70lbs) x 2

5 x KB swings (70lbs)
10 x goblet squats
200 meter run/ w Jog/Walk back
AMRAP - 10 mins

WOD
Push sled 90lbs

Pull sled 90lbs

ball slam

3 rounds of the above

Stretch

Weight Lifting - technique
Power Clean into a Push Press x 2


55lbs
95lbs
135lbs
155lbs
165lbs x 2






Monday, November 12, 2012

Monday Night WOD - 111212

Went to the usual Monday night spot for the workout....here is what we did!  Oh yeah HAPPY VETERANS DAY to all the men and women that serve our country!  You are appreciated!

WARM UP
Run
Stretch
Single Leg Swings *no support, balance work
Walk Out Push ups x 10
10 x lunges each leg + 30 Jumping Jacks = 3 rounds

WOD
30 seconds for each then rest one minute for 7 rounds
35lbs plate for all except burpees
- Plate Swings
- Plate Press
- Plate Squat
- Burpees

50 x leg lifts
50 x sit to stands

Stretching...DONE!

Sunday, November 11, 2012

Nitraflex by GAT

I have been experimenting with a new PRE-WORKOUT drink.

I have been using NO-Xplode for a while.  I have liked it and it has worked well.  I got a referred by a colleague at work on what he uses.  He reccoed this...

GAT's NITRAFLEX



I have to say, it works a lot faster than NO Xplode.  Usually it takes about 30-40 min to take effect but this stuff hits within 20 mins.




The main thing for me was this has a testosterone booster.  Wanted to see how it would work.  So far I have used this about 3 times and other than working really fast, it also makes your pee bright yellow.  It kinda looks like I am peeing a highlighter.  But the pump and energy is there for sure.  You feel it and it takes you through your workout pretty well.

I dont feel it is stronger or better than NO xplode, but I do like it is faster so I can drink it closer to a workout and get on it.

Not bad...I think I will switch it up between the 2.  I have some NO xplode left so I will switch it up once in a while.



Muffler and LED tails - BMW E46 330ci

Did a couple of modification/upgrades to the whip.

First thing was LED Tails.  LED tails were stock on 2004 models and above...so I went for an upgrade.

IMG_3547


IMG_3549 LED Tails

IMG_3533

IMG_3538

I LIKE!

Next...I installed a new muffler.

IMG_3525

JDM HKS Muffler

This is a 1 of 1 muffler from HKS.  This is made and designed specifically for the E46.  The story is this was on the HKS E46 330Ci show/demo car as HKS was trying to break into the german import market.  HKS made suspension and exhaust for BMWs but they never seemed able to break in.  They of course made great stuff and it was R&Ded etc, but it simply never caught on.  So this muffler was a Japan only model as it never passed CARB in the US let alone CA.  I am pretty much the only E46 in the US with this Japan only spec muffler!
IMG_3552

IMG_3556

IMG_3559

IMG_3561

IMG_3563

Sunday AM Fun! 11112012 WOD

Went to LA Fitness this morning to do some lifting.  I sorta kinda program this workout by myself.  Coach made some tweaks...but I did pick out what I wanted to do etc.  So yeah...here is what I did:

WARM UP
SLOW 1000m Row - 4:29
Stretch

DEADLIFT
Warm Up
135lbs x 10
185lbs x 5

2x5
225lbs
245lbs
285lbs
305lbs
315lbs 1.5 FAIL...grip strength was GONE...bar was slipping out of my hands.  I know I could of did 2, I just could not hold the bar.  I tried again and simply could not do it.  Def need to work on grip strength.

CLOSE GRIP BENCH PRESS

Warm Up - normal grip 135lbs x 10 for 2 sets.

Working Set with Bands (30lbs adjust)


first time using bands...pretty cool.  Had fun with these.
Weight used was 60% of 1RM (250-260lbs) approx 155lbs.
Using bands that have 30lbs resistance, I had 125lbs on the bar to make up for the weight.
10 x 3 = 30 reps total
135lb banded x 10 *extra set - as I felt good and wanted to try it with the bands.

PULL UP PRACTICE

12 reps broken into 3s.
4 sets of 3 pull ups

COOL DOWN/CONDITIONING

Treadmill Push
20s @ 100%
40s rest
x 12

DONE!

Saturday, November 10, 2012

Saturday AM 11102012 WOD - SPHS

Crispy morning air...nice and COOL!  We headed to the South Pasadena HS this morning only to find out the track was closed for a meet.  We had to find another spot so we headed to the front field instead to do A LOT of running..ugh.  Here goes:

WARM UP
run/jog/walk

Frankenstein walks

Duck Walks
Shuffles
Stretch

WOD
Square Field - run to each corner 4 x sides
jog one way
sprint one way
jog one way
sprint one way
15 x air squat
3 rounds of above

Field Run 4 corners
jog one way
sprint one way
jog one way
spring one way
5 x burpees
3 rounds

Stair jumps *1 step at a time - repeat then each below
20x walking lunge/18x/16x/14x/12x/10x



Field Run 4 corners
sprint 3/4
bear crawl 1/4
3 rounds

Stair jumps *2 steps at a time repeat

7 x push ups
3 rounds

1 min plank hold x 2

Stretch

DONE!!!

Great day as the weather was beyond gorgeous!!!

Wednesday, November 7, 2012

Monday, November 5, 2012

Monday 11052012 WOD

Another Monday night in Old Town Pasadena...Asylum LA gym!

WARM UP
Run
Stretch

3 x burpee
6 x air squat
9 x mountain climbers *18 each leg
3 sets of the above

WOD
Stations work
1. 10 x pull ups & 20 x thrusters w 25lb kettlebell
2. 20 x kettle bell swings & 10 x single arm overhead press * each arm
3. 20 x overhead weighted lunges & 20 x jack knife sit ups
4. 15 x sit and stands & 15 hand release push ups

5 rounds of the above

Stretch DONE!!!

Great workout..to start the week.  Now time to rest!

Sunday, November 4, 2012

WEEKEND WODs 11032012 & 11042012

Here are the weekend workouts....a little late in posting.

SATURDAY 11/3 Boot Camp at the park
Run
Stretch

Suicide Runs
Sprint 1 way --> 10 air squats
Sprint back --> 5 burpees
3 rounds of the above

WOD
1 legged squats (3 steps)

60 sec push up plank (elevated)
box jumps
lunges
run

5 x above in various combinations
Stretching

SUNDAY 11/4 Lifting Technique
Stretch
1000m row 80%-90%  - 4:06
Stretch

Air Squats x 10
ab mat sit ups x 15
empty bar x 10
95lbs x 10

Back Squats - working set  8x2
135lbs w 45sec rest in between each set


Back Squats - 4 x 2 @ 60%/ 70%/ 80%/ 85%

165lbs
190lbs
215lbs
230lbs *not complete, not to depth...bad squat!



Snatch 1 x 6 *from hang
bar warm ups

75lbs
95lbs
105lbs
115lbs
135lbs
140lbs *NEW PR
145lbs FAILED....  =(

END - Cool Down

500M row @ 100% x 2
- 1:51
- 1.56

DONE