Saturday, March 30, 2013

Easter WOD part 2 - Lifting the Axle 03302013

Here is the second part of the workout.  Went in to lift...we used the Rogue Axle!!



Warm Up
5 mins
30 sec jog
30 sec walk

50 x single unders jump rope
10 x kettle bell swings (53lbs)

Axle Dead Lift *adjust weight as the bar only weighs 25lbs

115lbs x 3 (2 times)
135lbs x 3
165lbs x 3
205lbs x 3
215lbs x 3

Axle Overhead press (combo of strict and push press)

115lbs x 5
135lbs x 5
165lbs x 3
185lbs x 3

Kettle Bell farmers walk (53lbs each hand)

50 ft
100 ft
100 ft

DONE!!!


Easter WOD - Saturday 03302013

Headed to the local high school to workout this AM.  The park had an Easter egg hunt so we moved.

Here is what we did.

Warm up jog around track
stretch and mobility

Shuffle, inch worm, etc.

Jog 20 yards, sprint 20 yards
3 xs of the above

5 x burppees
10 x sit ups
10 x 1 1/4 squats
4 rounds

As RX was 30 x sit to stands
I did 15 x sit to stand and 15 x sit ups
30 x jump squats

Suicide runs
5 yards - 10 yards -15 yards - 20 yards- 25 yards - 30 yards

Bleacher work
2ft hop up stairs
walk down bleachers
3 rounds

Stretch and mobility
DONE!

Monday, March 25, 2013

Monday SPHS WOD - 03252013

Headed over to the local high school for a WOD.

Here is how it went...

Warm up run/jog 1.5 times around the track
slow jog to run back to slow jog

Stretch and mobility
one arm air squats x 10 each


50 ft
high knees/butt kicks
high skips/jog
inch worm

50ft-100ft

pop up sprints x 2
25 x sit ups

Suicide runs =

10 yards and back + 5 x air squats (at speed) + 5 burpees
20 yards and back + 10 x air squats + 10 burpees
30 yards and back + 15 x air squats + 15 burpees
40 yards and back + 20 x air squats + 20 burpees
50 yards and back + 25 x air squats + 25 burpees (did not finish only completed 15)


AMRAP Bleacher runs
Up stairs across and down the other side 2 x
5 x pull ups
completed 3 rounds (did not finish last pull ups)

Stretch and mobility
DONE!!!

Saturday, March 23, 2013

Birthday Vacation March 9-16, 2013 - Oaxaca, HuatulcoMX

Welcome to Hualtulco, Oaxaca, MX!!!

The wonderful Hotel Villablanca!
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The hotel is actually VERY nice, super nice people, pool and clean. We really enjoyed our stay here.

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the first night we got here I was sick so we stayed in and chilled...we went night swimming and enjoyed the hotel.  Second night was my actual bday so my GF took me to once of the nice hotels in town for an awesome view.  Dinner was OK...there were some customer service issues...but the view was gorgeous.  Plus we were celebrating my bday so we took it and made the most of it.

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our dinner view...
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my ribeye...it was OK.
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next day we headed to the beach!  La Entrega to be specific for some snorkeling and tanning!
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my sweetie checking out the water...
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awww...yes we are soooo cute!
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beach got crowded pretty fast..
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then we were off for some ziplining and quadrunners!

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driving up to the ziplines.
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our lives in our hands...
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our zipline guides!
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going for it!
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there goes my baby!
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fat man on a tight rope
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then we hit the quad runners and took a cool tour of the ranch and came to this rest area...
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our quads in the back
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we ended the night getting a temezcal  it this ancient sweat lodge ritual.  Very cool, we sat in a sauna with herbs, took a mud bath and then a 10 min massage...much needed and super cool to experience.

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the owners wife...very nice.  They served us a re hydrating tea and explained all the stuff we did.  Excellent time!

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I have a little over 900 photos...so these were the best ones to show you all the fun times in Mexico.  Now were there bad times? Sure...I wont bother getting into it on this blog but needless to say, I am happy this trip was so full as I doubt I will be going back to Mexico anytime soon.  I have had my fill...even my GF was done with Mexico.  We were VERY HAPPY to be home...WE LOVE THE USA!!





Birthday Vacation March 9-16, 2013 - Palenque, MX

This was a highlight of the trip for sure....we got to see some ancient Mayan pyramids as well as climb them...I will let the pictures speak for themselves...very cool.

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the first structure this is the called the temple of the skull and you will see why...bones of priests were found here and it is thought they did rituals and held mass on top for the people below.  They also did both animal and human sacrifices here.

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see it now?
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un touched original...this is actually a skull of a rabbit, it is not formed from a human skull.

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this is the "red queen" temple...they found a red tomb with a female body inside with over 70pcs of Jade adorning her.  They dont know who she is but she was important...they are going to check her DNA with the king and see if she was indeed part of the family and who she really is...

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all these structures are supposed to be entered from the top...this is an opening that is CUT into the side so visitors can go in.

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see that large green "mountain?"  it is actually another Pyramid that has not been dug up...in fact this whole site is less than 5% seen, the rest is all underneath the jungle and natural growth.

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angle on one side of the main palace...
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this is one of the closed off structures...people cannot go inside here anymore...
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just awesome...
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tower inside the palace...
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ancient Mayan toilet...looks kinda comfy huh?  Oh yeah it flushed..it had pressurized running water underneath.  The Mayan engineers were so advanced it boggles the mind.

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inner courtyard where they entertained guests...
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reliefs showing who they conquered...
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beautiful stone carvings..
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working massive door HINGES...so they can open doors. WOW..how did they think of that?

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Super lush and green...
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those stairs were a tad tough to climb..but since I am in such supreme physical shape it was easy for me...NOT!

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yup I climbed that...#crossfitready  LOL!
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awesome time in Palenque...next stop OAXACA!!!!

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