Sunday, December 30, 2012

Sunday 12302012 - LAST WOD of 2012

Here it is...the last workout of 2012.  It was pretty hefty if I do say so myself.

Let's see what I did to make up for the Brazilian Buffet I had the night before...of course it was all Paleo so its all good right?  No carbs...hahaha...

WARM UP
4 rounds of:
250m row
3 pull ups
10 x lunges
10 x GHD back extensions
5 x each arm KB snatch @ 35lbs

WOD
Box Squat Ladder x 2
add 10lbs until failure to complete reps

Begin - 115
End - 225  YAY!!  NEW PR!!!  What a great way to end the year!!

Overhead Squat 3 x 3 @ 80% effort
WU - 65lbs and 95lbs
Working set of 115lbs

Power Snatch 1 x 6 @ 60% of 1RM  EMOM (every minute on the minute)
95lbs

100 x GHD Sit ups for time
*I probably did 75% good ones...this was killer. My abs are not my strongest muscle...as anyone can attest. But I grinded it out...finished in 10:40.

HAPPY NEW YEAR!!!!

Friday, December 28, 2012

The last 3 WOD... Christmas Edition

Ok... Let me just state,  I am blogging this from my phone... So it won't be too fancy.  I felt I was getting too behind on the workouts I just needed to post.  So here goes... Excuse any crazy typos please!

12222012
Run
Stretch

10 x push up w 2 sec pause
10 x lunges one leg
10 x jumping jacks
10 x lunges other leg

44lb kb swing into a squat + run
With a partner

Plank hold
Squat hold

Switch out w partner

Cool down run

Stretch

12242012
Christmas eve workout... Failed becuase the gym was closed.
Bike ride for approximately 3 miles

12262012
A. Backsquat 3 x 7 rest 2 min
Warm up bar x 10
95#x 10
135#
155#
185#
205#
225# x 3. Fail last set.... Only 1 rep

B.  Push press 6 x 5 touch &  go rest 90 sec
95#
115#
135#
155# x 2

C.  Power clean + press @ 95#
3 x EMOM for 10 minutes

5 minutes to complete 30 x deadlift @ 175lbs

Cool down row = 1000m

12282012
Run
Stretch
7 count squat
Walk out stretches

35lb plate

15 x thrusters - >15x - >20x - >25x - >20x - >15x
15 x plate swings. *same as above
10 x weighted sit ups *keep at 10x throughout

6 min AMRAP with partner
Battle rope

Stretch and cool down

So there you have it.  Going to have a couple more workouts this weekend before ringing in the new year!   Standby!

Tuesday, December 18, 2012

Monday WOD - 12182012

OK, time to test my memory. I am at work now and trying to post this WOD from yesterday at Asylum Gym LA in Old Town Pasadena. Let's see how my memory is shall we?

RUN - the "Dayton" path  *I also ran most of this..thanks to my big mouth talking to Chris throughout the run I actually ran it!

Stretch and warm up with some mobility work.

6 count squat with 2 count hold at the bottom x 3

Ring Dip Hold
10 x each arm Ground to Overhead x 2 (35lbs)
Hollow Body Hold
3 rounds of the above

1 burpee + 10 x goblet squat *using 35lbs plate across all movements
1 burpee + 10 x plate swing
1 burpee + 10 x squat jump holding the plate
3 rounds

*penalty burpees = 15
- this was for getting lapped by Brandon doing the above workout. He did 2 rounds and I had to do my last 3rd one.

Good workout for sure to start a crazy week...and not bad, like other elephants I have a good memory! YAY!

Sunday, December 16, 2012

Weekend Catch Up

For those that may have noticed or care...I have been MIA a bit on my blog.  The reason is simply way busy.  Work has cranked up because everyone wants to get everything done before the holidays.  It was and is super busy.  Then I recently moved out of the condo I share with my sister.  It has been a long 8 years and  it was time to live apart as the condo was getting crowded for both of us.  Long story short, I left to a 1b 1ba apartment down the street.  So all is well in the world.  This also means no internet at least not yet. I plan on calling the first of the year and getting hooked up.  Until then I have to either blog from work or at my sister's place which is where I am now..  OK now you have the backstory...let's get to the weekend workouts...it was a GREAT way to get back into it.

*I have worked out since the last post but nothing too crazy or worthy of catching up...I think this weekend's WOD will make up for it.  See below!

SATURDAY - 12152012 AM Bootcamp
Run
Stretch/Mobility

10 x lunges (2)
50 x flutter kicks
3 rounds

20 x push ups
50 x mountain climbers
20 x jump up
2 rounds

15 x push ups
30 x jump ups
15 x push ups
50 x mountain climbers

12 minute AMRAP of:
20 x KB swings (45lbs)
20 x goblet squats
20 x presses
Run

stretch DONE!

SATURDAY  - Workout #2 Chest/Back lifting
Fat Gripz Bench Press
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2 + 1)

Incline Dumbell Press
40lbs x 10
50lbs x 10
65lbs x 10
75lbs x 7

Machine Flys
70 x 10
100 x 10 (2)

Seated Rows
Wide - x 10 = 70/100/120

Lat Pull Down
Close Grip - 70/100/120
Wide Grip - 70/100/120

Pull up practice
10 reps *3 reps, 3 reps, 2 reps, 2 reps

SUNDAY FUNDAY WOD!!!  12162012

Row 1k @ 80% - 4:08
Mobility/Stretching
Row 1k @ 90% - 4:02

Power Snatch/Over Head Squat 2 x 12 (every minute on the minute, load weight every 2)
45lbs / 65lbs / 85lbs / 95lbs / 105lbs / 115lbs

Strict Press
10 x 95lbs
8 x 115lbs
6 x 135lbs
4 x 155lbs (failed last one
2 x 160lbs

Box Squat @ 135lbs (50% of 1RM)
3 x 7 with 1 minute rest

Cool Down
1000m row or 5 mins whatever comes first.

SHEESH!  What a Sunday!

Thursday, December 6, 2012

Nitto Tire and Steve Aoki drift event



Video from the Drift Event hosted by NITTO TIRE for Steve Aoki.  Great project and I still have a ton of photos to edit.  I need to post up...ugh.

But here is the video!  ENJOY!