Monday, May 27, 2013

Memorial Day WOD - 05272013

In honor of Memorial Day we did a modified "Murph" at the highschool...

here is what we did..

1 mile run
100 push ups
200 sit ups
300 squats
1 mile run
*I ran .5 since I suck at running...

no time...we just did it to finish...

I did everything...but to be honest my sit ups sucked...so there you have it.

HAPPY MEMORIAL DAY!

Sunday, May 26, 2013

Saturday Morning WOD - 05252013

Workout in the park...

Warm up run
Stretch/mobility

1 x burpee
5 x push up
10 x squats
3 rounds
*I only completed 2 as I had to stretch longer than the rest of the class

WOD
75 push ups

100 walking lunges
break them up however you like
2 x laps around park - 1st is a slow jog to recover from the movement, 2nd lap go 100%

Rest


75 Kettle Bell swings (53lb)
100 leg lowers
2 x laps around park - same as above

Stretch and DONE!



Couple new pick ups - Shoegame got me...ugh

In the last few months, I have been pretty good at slimming down my shoe collection, selling a bunch and just tightening up what I really want and those I dont care much about and focusing on kicks I really want to wear and have in my collection.

I made 2 purchases this week...that I am happy about and actually cannot wait to wear!

NIKE FOAMPOSITE "Fighter Jets"

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Duh Seckseee...

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some detail shots...

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Second pick is a pair of the Nike ROSHERUNS...I have seen them around and people are really into them for comfort and is a good casual walking around shoe.  These have been dubbed the "YEEZY" as they have a similar colorway to the Kanye West shoes but they are actually inspired by a SOCCER shoe that Nike makes.

I actually wore these on Friday...to work. It was a half day so I took advantage...they are super comfy!

Nike Rosherun FB "Yeezy"

Nike Rosherun FB "Yeezy"

Nike Rosherun FB "Yeezy"

Here are the AIR YEEZY shoes..that people started calling these "yeezys"


Here are the ACTUAL shoes..these Rosheruns are inspired by...

these an Indoor soccer shoe...



but the nickname stuck..so "yeezy" Rosheruns they are now known...

Nike Rosherun FB "Yeezy"

Nike Rosherun FB "Yeezy"

Saturday, May 18, 2013

Saturday 05185013 Double WOD

Had 2 workouts today...we started at the park in the morning per usual...

PARK BOOT CAMP
Warm up run
Stretch and Mobility

100ft run
10 x Burpee *no push up and no jump
100 ft run back
30 x sit ups
30 x jump ups
3 rounds of the above


Side Plank  - hold for 1 min both sides

100ft run
30 x squats
30 x jump ups
3 rounds of the above

Side Plank - hold for 75 seconds both sides

Partner Work
1 - top of push up plank hold until  partner completes

1 - split leg lunges 10 x each leg
3 rounds of the above

SECOND WORKOUT
Warm Up
1200m row - 5:22
Stretch Mobility

WOD

A1 - Push Press 7 x 5 using perfect form, elbows IN FRONT of bar
warm up - 95lbs x 5 (2 sets)
115lbs
135lbs x 2 *was too heavy and my form was suffering so I had to go down
115lbs x 4

towards the end it was not pretty..I had to concentrate on getting my elbows in front of the bar.

A2 - Pull ups 7 x 5
I was only able to complete 20...barely. FAIL

B1 - Kettle Bell Snatch 15 x 4 alternate hands every 5 reps

35lb KB...in honesty it was probably too light.  Towards the end it did get hard but next time, I should use a heavier KB.

B2 - Knees To Elbows - 15 x 4

*penalty for dropping to floor is 5 x burpee box jumps
I dropped 2xs so I owed 10 burpee box jumps
**I also failed this and did not finish this...I only got 11 x 4 done...missed 3 additional.

C - Good Mornings using 45lb bar only - 10 x 3


+ 10 Burpee boxjump penalty


It was a tough day...but I felt good at the end....

Friday, May 17, 2013

Quick Lifting Session - 05162013

Went in for a quick lifting session last night.  Deadlift, Over Head Squat and some conditioning.

Warm up
1200M Row

Stretch and Mobility

Deadlifts - *strive for perfect form or cannot go up in weight
135 x 5 = 2 sets warm up



4 x heavy singles
185lbs
225lbs
285lbs
315lbs x 2
I had to do this weight a second time. I was able to get it but it was a little sloppy.  Hips too low and it was awkward, so repeated the weight for a better lift.
335lbs
I got this up but my grip was slipping. Next time I will use alternating grip for sure.  Anything above 300lbs I will need to use alternating grip.



Overhead Squats - triples, again using perfect form and to depth...so it was hard.
bar only 45lbs
65lbs
75lbs - that is all I could go...

Conditioning:
For Time
250m Row
20 x Kettlebell swings @ 53lbs
25 x no jump burpees
20 x Kettlebell swings @ 53lbs
250m Row

Coach wanted this done in 5 mins...I did it in 8:45.  Bleh....the burpees kill me, I take way too long to get those done.

Tuesday, May 14, 2013

Hot WOD - Monday 05132013

Man oh man yesterday even at 6PM the SPHS track was SUNNY and HOT!

Coach was nice to us and compensated for the weather...here is the long and tough workout...oh yes my feet were still in pain. 

WARM UP
1/2 track jog
Self warm up.  Coach let us all do our own...we got to pick our warm ups.

WOD
Burpee Broad Jumps - 10 yard
Lunge back
Sprint - 20 yards and back
Burpee Broad Jumps - 20 yard
Lunge back
Sprint to 30 yards and back
Burpee Broad Jumps - 30 yard
Lunge back
Sprint to 40 yards and back
Burpee Broad Jumps - 40 yard
Lunge back
Sprint to 50 yards and back
Burpee Broad Jumps - 50 yards
Lunge back
Sprint to 100 yards and back

CRAZY!

Pull up x 5
Knees to Elbows x 10
Single leg lunges x 15
Completed 1 round plus 5 pull ups

Good workout...but it was way hot...lots of water folks!!

Saturday, May 11, 2013

Saturday 05112013 WOD

Another beautiful day in So Cal,

Hit the park and got moving and sweating.  My foot was acting up again as the night before I did some serious stretching and rolling to it.  The treatment is old school, you slightly "damage" the effected area so that your body will rebuild it and heal it.  I am essentially forcing inflammation to happen to my achilles and heel so it will repair itself.  My achilles tendon is most definitely weak (think Kobe Byrant) from having bad feet, being heavy and bad movement mechanics.  This seems to be one of my WEAKEST LINKS...my shoulders are bad too.  Anyways..so I stretch my achilles out last night to the tip of pain and keep it that way for a few cycles.  Really stretching it and hoping in the next few days my body will rebuild and heal the tendons etc.

Every night I roll, stretch..and apparently need to ice as well.  *Coach yelled at me today that I did only 2 out of the 3

This morning I was not at 100%...here is what we did!

Warm Up jog/walk - shorter run to the bathroom to pee!
Stretch

Partner Workout - 53# KB
60 x KBS (10/10/10 each)
Run lap
60 x goblet squats (15/15)
Run Lap
60 x shoulder to shoulder press

10 x 100 yard sprints
60 x presses
40 x burpees
40 x squats
100 x KBS
20 x hand release push ups *each partner has to do these
The above can be divided however you and your partner like. I did not do any burpees and only ran 3 sprints. Everything else was fairly split.

stretch and DONE!

Friday, May 10, 2013

05062013 and 05092013 WODs

Been slacking so I missed blogging the last couple of workouts. Here they are!

HAPPY FRIDAY!!!!

Monday 5/6
At the SPHS track.

Warm up jog
Stretch/mobility

50 yards
high knees
butt kicks
low shuffle
normal shuffle

3 rounds
Plyo push ups x 3
5 x leg raises

3 rounds
2 count push up x 10
2 count squat x 10

5 yard suicide runs
low shuffle b+f
Sprint 20 yards
3 rounds

50 yard sprint + Pick your own exercises!  I picked the below:
20 x squats
15 x push ups
10 x lunges
4 rounds

Stretch and Mobility

Thursday 5/9 - Lifting/Technique day

Row 1K @ easy pace = 5 mins
Stretch/mobility

A. Build to have 3 x backsquat **PERFECT FORM**
95lbs
135lbs
165lbs
185lbs
205lbs

B. Bench press = 3 x 8
185lbs
205lbs
225lbs
235lbs
245lbs
255lbs - FAIL, only got 2 with a heavy spot, unable to complete 3
245lbs
245lbs

Sunday, May 5, 2013

Casio G-SHOCK GA-1000

Latest pick up for the stable...the new G SHOCK GA-1000

I pretty much picked up for 2 reasons...I really like the digital compass and the digital temperature.  Will I or do I need such features?  Nah...just cool to have!

check out some pics as well as a FAMILY PICTURE of my babies..

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THE FAMILY...
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and of course the obligatory wrist shot...

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The tech specs in case you were wondering all the things this watch does or can do...

Shock Resistant
200M Water Resistant
Digital Compass
Measures and displays direction as one of 16 points
Measuring range: 0 to 359 degrees
Measuring unit: 1 degree
20 seconds continuous measurement
Hand Indication of North
Bidirectional calibration
Magnetic declination correction
Bearing Memory
Thermometer
Display range: -10 to 60 C (14 to 140 F)
Display unit: 0.1 C (0.2 F)
Auto Neon Illuminator (Black light LED) with Afterglow
Neo-brite luminous hands and markers
World Time
31 time zones (48 cities + UTC), city code display, daylight saving on/off
4 Daily Alarms and 1 Snooze Alarm
Hourly Time Signal
1/100 Second Stopwatch
Measuring capacity: 23:59'59.99"
Measuring modes: Elapsed time, split time, 1st-2nd place times
Countdown Timer
Measuring unit: 1 second
Countdown range: 60 minutes
Countdown start time setting range: 1 to 60 minutes (1-minute increments)
Full Auto-Calendar (pre-programmed until the year 2099)
12/24 Hour Formats
Button operation tone on/off
Accuracy: ? 15 seconds per month
Battery: SR927W X 2
Approx. Battery Life: 2 years
Module: 5302
Size of case/total weight
GA1000 50.8 x 52.1 x 16.7mm/85g

Saturday, May 4, 2013

Saturday at the Park 05042013 WOD

This morning coach was competing at an event in Northridge.  He posted the workout for those that wanted to still come out and do our thing. I was sort of the unofficial organizer of the morning....which worked out as my foot is still bugging me so I was unable to run or lunge effectively or efficiently for that matter.  So it worked great as I was able to keep time and encourage folks and get a little sweat in for myself.

Here is the work out as RXed...I had to scale back on the lunges as well as not run at all.

Warm-up: Run 5-6 min + dynamic stretching and mobilization + 10 lunges, 10 jumping lunges, 10 snap-ups x 4

Part 1:
Every minute on the minute for 10 minutes
5 burpees
10 situps
15 squats

Part 2 (w/partner)
Partner 1: 1 gasser (lightpost and back, tree and back @100%) approx 50 ft and 100ft.
Partner 2: hold any type of plank including side planks
Switch and continue until each partner has done 5 gassers

Part 3 (if time allows):
2 long laps for time at 100% effort


Great morning in the park!