Saturday, June 29, 2013

Saturday 06292013 Double WOD

Can I start this post off by saying hot gosh darn HOT it was?  Man...LA is starting to feel like summer.Even at 9AM it was already around 80 degrees.  DANG!

Only a few brave souls showed up at the park this morning...4 to be exact.  Most were out of town and others just wanted to stay cool I guess.

Here is what we did...did I mention it was HOT?

WARM UP
Run around park

Stretch and mobility

10 yard broad jumps
Walking lunges back
Run 50 yards and back
3 x above

WOD
Jump up and SLOW step down.

*concentrating on driving that heel and slowly letting yourself down off the bench
5 x each leg

15 x bench dips
3 x of the above

Short lap
15 x burpees

15 x jump squats
2 min rest
repeat =  3xs

Stretch and DONE!!!
Oh yeah..it was HOT out there..in case you forgot!


WOD - PART II
TECHNIQUE and STRETCHING

After a couple hours of rest, eating some eggs and turkey sausage and some green plant juice, I headed back to the coach's place for some stretch and tech.  Seems the last 3 weeks of nothing but stretching and working on mobility and stretching, doing NOTHING ELSE weight wise...is showing some progress.

Single leg banded hamstring stretch 2 min each leg x 2
run 200 meters

stretch with bands
hip flexor x 2 min each x 2
ankles x 2 min each x 2

Front Rack Test - 55lbs on women's bar (35lbs)

Banded wrist stretch - 1 min each x 2

Foam Roller across shoulders hip stretch....dont even know what to call this, but it worked. Laying flat on your back with a roller across your shoulder blades, hands over your head holding on to something, you basically force your stomach down on the floor and hold. It HURT...but it got my shoulders to rotate enough to actually lift some weight this afternoon.

Front Rack + 2 press + 2 push press
55lbs
75lbs
85lbs
105lbs
125lbs

For the first time EVER, I got into the best position I have ever done. Again, far from perfect of good, but for me it was a nice little jump. The bar was able to rest across my shoulders and it felt very secure and pressure was off my wrists FOR ONCE.

Deadlift Technique
125lbs x 3
4 x of the above


*concentrate on form and technique the whole time. Since the weight was so light I could really focus on pulling correctly. Building force from the heels and hips and driving up, pulling the weight with as straight a back as possible.  It was not perfect by a stretch but a lot better, it felt better.

I need to concentrate and really really focus on what I am doing. I need to get right to the bar lower my hips way before I even bend at the knees.  Tension in the hams the whole way through...good stuff today as it felt good and the next time I deadlift, I know what I need to get into, position wise.

End with additional Hamstring stretch 2 min a leg.

DONE!

Thursday, June 27, 2013

Nike Flyknit Lunar - Multi Color

Latest....

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Detailed pics...

Nike Flyknit Lunar - Multi Color

check out the very cool colors in this knit pattern.  It is a multi color yarn like weave look. This is what drew me to these shoes when I first saw them.

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Also these things are SUPER LIGHT...like really really light.

Nike Flyknit Lunar - Multi Color

So I decided I wanted more of a POP...so I did a lace switch.  Changed out to a set of Black Laces to have some contrast....thoughts?

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Nike Flyknit Lunar - Multi Color

Tuesday, June 25, 2013

Yesterday's WOD - 06252013

Did not get a chance to post this up yesterday...but here is what we did at the high school track.

WARM UP
Run 2 x laps

Stretch

WOD
1 x lap
25 x pull ups (at least 13 has to be legit, rest can be jumping - but I did majority legit approx 17-20 each)
30 x burppees
2 rounds of the above

Stretch

*shorter workout for me, as it took me much longer for pull ups so I did not participate in the extra stretch and walking lunges etc.

Sunday, June 23, 2013

Do you even squat bro?

Squats....memes that tell my story.  I only selected ones that are pretty funny and applicable or me...there ar so many out there...

one of the first ones I found and love the most...


gotta love BAIN...

Maury!!


Coach yells this to me....everyday
of course Grumpy Cat has one..

LOL

yah bro...come on bro....


Sunday Funday WOD - 06232013

This weekend we moved the Saturday AM class to Sunday as coach was attending an OPT seminar in HB. Worked out great as this morning's weather was perfect. Cool overcast and it was perfect for a good workout.

Here are the deets:

WARM UP
Run
Stretch/mobility

50 yard run + 15 air squats

50 yard back + 10 pop ups
*this is the only pic I could find that can somewhat represent what we do called a "pop up" essentially it is similar to a no push up burpee. You come down normally and get into a seal stretch like in the pic and then pop your hips up and bring your feet back under to stand. You can jump or not, as long as you are standing with hips open and erect.

2 rounds of the above

Additional stretch as needed

WOD
Run short loop
30 x walking lunges (15 per leg)

20 x hand release push ups

30 x single leg lunges (15 per leg)

2 rounds of the above

Plank holds (push up and standard)
Side Plank (right and left)
Superman hold
*or as I like to call it the MAN OF STEEL hold! go WB!  =)

Stretch and mobility

DONE!

Great way to start a Sunday morning!

Thursday, June 20, 2013

Thursday 06202013 WOD

Today I was able to make a special bonus class.  I was able to leave work on time and make a 6PM workout at PSC.

WARM UP
Jog around the block
20 yards - high knees and butt kicks x2 back and forth
Stretch

WOD
500m row *rest of group ran 400m
30 x KettleBell Swings @70lbs
30 x Walking Lunges
3 x of above

Technique Lift - DEADLIFTS

135lbs x 5 warm up


3 x 5 @ 185lbs
30 x Push Ups
30 x Sit Ups
2 rounds

Stretch and mobility  DONE!!!

Good stuff...

Wednesday, June 19, 2013

40th Anniversary - Enter The Dragon Special Event

Tonight was a great night.  I was able to attend an employee and one guest special event on the Warner Brothers back lot.  It was so awesome.

Enter The Dragon 40th Anniversary

I was able to attend the 40th Anniversary celebration and Special Edition Blu Ray release of one of the all time greatest movies of all time.

Enter The Dragon 40th Anniversary

They had a quick Q&A with Sharon Lee and Linda Lee....I tried to take some pics..

Enter The Dragon 40th Anniversary

Enter The Dragon 40th Anniversary

They also had the director, producers and BOB WALL and JOHN SAXON as well!

Enter The Dragon 40th Anniversary

Enter The Dragon 40th Anniversary

But the best part of all of this...was being able to see the film ON THE BIG SCREEN!  WOW!

Enter The Dragon 40th Anniversary

do not focus on the finger or you will miss all the heavenly glory!!!

Enter The Dragon 40th Anniversary

Enter The Dragon 40th Anniversary

Enter The Dragon 40th Anniversary

BOOM!
Enter The Dragon 40th Anniversary

lastly...all "employees" got a copy of the film on Blu Ray.




Monday, June 17, 2013

Monday 06172013 WOD

High School track workout this evening.  My foot was feeling a little better but again not 100%.  I tried my best.

WARM UP
Jog around track
inch worm 20 yards
walking lunges 20 yards
Stretch

WOD
"Gasser" workout
100 yards broken into 10 yards increments
run to odd numbers back - 15 squats
run to even numbers back - 10 burpees with full push up

Stairs - because of my toe/forefoot issues, I walked up the bleachers driving my heel down each long step.
Up and down 3x plus 10 pull ups
2xs minus the second set of pull ups

Stretch and DONE!

Bonus pic...a few of us wore our custom made PSC shirts to workout!


Saturday, June 15, 2013

Saturday 06152013 WOD - big toe problems

Been a long week...unable to workout due to work obligations and meetings really affected the training this week.

So what happens last night? My right foot begins to tingle.  But this time it is my big toe joint, ball of my foot. WEIRD.  It was bad enough to make me limp a little but not the USUAL...achilles or heel pain.  Ugh...chronic pain...multi joint....inflammation...pretty crappy.

I tried my best, here is what I did:

WARM UP
stretch and mobility...no run today.

50 yard run back and forth
15 air squats
50 yard run back and forth
15 push ups
3 rounds of the above

WOD
100 yard run
back and forth
15 x each leg reverse lunges
*I can only do one leg...the other leg was limpy and lame...so it was not even a real lunge.
50 x crunches *table top position


3 rounds of the above

30 x alternating single arm kettle bell swings @44lbs


30 x hand release push ups
3 rounds of the above

Stretch and DONE!!

after class, I headed straight to Trader Joes and grabbed...some 100% Cherry Juice, some Omega 3 essential fats for my inflammation.  I took about 1200mg of Aleve and iced my foot.  Going to continue drinking the cherry juice for the rest of the afternoon and rest my foot.  I want to go in for a stretch/mobility session tomorrow so I need to be healed up.  I want to at least be able to row on the rower as well as just doing my various band stretches...so I need my foot to be able to bend correctly.  We shall see.  Fingers crossed!