Saturday, February 22, 2014

Catch up posts - Thursday 02.20.2014 and Saturday 02.22.2014

Catching up with a couple posts...

THURSDAY 02202014
Went to LA FITNESS after work and just practiced my squats.

Warm up
Back Squats
empty bar x 10 (2)
95# bar x 10 (2)

Backsquats workout
135 # @ 5 x 5 *with a 2 second pause at the bottom

Back Extensions
3 x 10

Pull ups x 20
*any combination

Grip practice
45# dumbbells 1 min holds for 3 mins.

SATURDAY 02222014

8:00AM - Indo Row class
45 mins

10:00AM - Highland Park Crossfit #hpcf
5 min AMRAP
20 x squats
20 x lunges
20 x jumping squats
20 x jumping luunges
completed 1 + 61

WOD - Partner Wod
20 min AMRAP

21 x KBS (44#)

15 x goblet squats

9 x ring dips as RX - scaled to bench dips

Partner and I completed - 10 + 21

Saturday, February 15, 2014

Good day Saturday 02152014 WOD

Some Saturdays are so glorious right?  Today was one of those really kick ass, good days.  Here is the breakdown!

8AM - Indorow Class 45 min
Headed to ATP for my row class. This is like the perfect warm up for the rest of the morning.  The one good thing is I hit a benchmark. We did a 100m sprint and I was able to get it in 16 seconds.  Very pleased with that.

10:00AM - Highland Park Crossfit #hpcf  1 hour
I got the #hpcf early and warmed up a little.  Here is what we did.

Warm Up
10 x air squats
10 x jumping jacks
10 x scorpions which is a stretch..see here

10 x C & Ds and these....I never heard of it as a C&D...but it is an opening and closing of the body while in hang. it warms up the shoulders etc.

Partner workout.
20 Min AMRAP
200m run (both people have to run)
20 x 24" box jumps
20 x push ups
20 x wall balls (14# ball then moved to 20# ball for last one)

My partner and I completed 4 and the run.


Nope...a couple of us stayed after class and did some deadlifts.

Warm Up
PVC pipe as needed
*light - Bear Complex, max 95#
3 X 5 - I did bar (35#), 65# for 2


10 min work to 2RM Deadlift
I got to 345#

then...take 60% of your 2RM
which is 205#

and do 12 min EMOM x 4.

Kicked our butts for sure.  Felt good.

Now time to rest!

Wednesday, February 12, 2014

Humpday 02122014 WOD = DNF

So the little box I have been going to, to get my ass beat had a good little workout tonight.  Nothing too hard but man I am in rough shape.  I know I would NOT have crushed it but rewind to 5 mos ago I would of done much better.  At least FINISH the damn workout.  Tonight I had a DNF = Did Not Finish.

DNF is a term I learned a while back. I dont like it...but tonight I had to take it. I couldnt finish it.

Here is the workout.

Max Pull Ups 2x
I was pretty surprise I got 5 pretty clean ones with a slight kip. I was shocked actually. So first try...fresh I got the most ever in one shot 5.  Second try I only did 3.
5 not bad!!

7 RFT = Rounds for Time
15 x Kettlebell Swings
15 x Goblet Squats
15 x Box jumps/step ups
Rx weight = 53# KB for men
Box height = 24" standard

I used a 44# KB
Rx Box step ups

I only did 5 about 21 min.  It sucked.  I sucked.
This is a WOD I know I can do better. I should of spaced it out better.  Instead I went unbroken the first round and it killed me. I should of known better.

I could have done it 10 + 5 for the first 3 rnds and then maybe 5+5+5 for the last ones...something.  I should of thought it through better.

Well next workout is Saturday...hopefully I can do better.  Good sweat though and thorough body movement and workout for sure.

Thursday, February 6, 2014

Tuesday 2/4 and Thursday 2/6 WOD

Here are 2 workouts from this week..these are from the LA Fitness near work. I am going to try and go here 2xs a week.  Hopefully I can be consistent.

Strict Press

Bar x 10
95# x 10 (2)
115# x 5

Moved to push press
135# x 5
145# x 2  - it was HEAVY! Hoping muscle memory kicks in and I can get my strength back.

Ground to Overhead aka DB Snatch x 10 each arm


10 min Jump Rope

Pull Ups = 10 x 2

Rack Pulls bar just below the knees

Bar x 5
135# x 5 (2)
225# x 2
275# x 2
295# x 2
315# x 2
335# x 2
345# x 2 - FAIL

Bent over row

Bar x 10
95# x 10
115# x 10

Seated Row
close grip x 10
4 x increasing weight on machine

Single Arm Rows
x 10 for 3 sets same as above increasing weight on machine

Wide Grip Behind Neck Lat Pull Down

3 x 10 - increasing weight

Wide Grip Overhead Pull to Chest

3 x 10 - increasing weight


Sunday, February 2, 2014

Chinese New Year - Restart FEBRUARY 2014

First blog post of 2014 - it is a long read I know...sorry!

I guess it is a cheat.  Being ABC, I get to set a fresh start 2xs. Once at the "regular" new year like everyone else...and then 3 weeks later...I get a do-over.  I get to re start AGAIN...this year Chines Year New fell on Jan 31...which made Feb 1 a Saturday and a GREAT START to get my big ass back up again.

Feel free to scroll through my will see I have not had any real "proper" workouts since September 2013.  Foot problem, a new job (contract basis...but fingers crossed) and other changes in my fitness took a deep dive into nothingness.  Sooo...I am proud to say that this weekend began a new movement to get moving.  I am happy to share what I did this weekend...

SATURDAY 02012014
8AM - IndoRow class 45 min
I signed up via a Groupon and started taking this class weekly.  I like it as I have always enjoyed rowing and its a great cardio, all over body workout. I have took advantage of this special now 3x..I think I can resign up 1 more time for an additional 6 classes.  So this will end eventually but I like the class, I like the gals I take it with and it is a GREAT WARM UP for my next class!

10AM Highland Park Crossfit
My friend and neighbor saw this little box pop up in my hood.  We went in to check it out...and then took ONE FREE class.  I ended up signing up for a discounted monthly so I can go on the weekends.  This is somewhat temporary too until I can get my finances in order to afford to join the BOX I really want which is near my work.  Until then this will do.  No disrespect to this box but I was pretty honest and up front with the coaches. I am just looking for a good as kicking class.  I dont need any hardcore "community" right now. I want to take a crossfit class once a week and then practice on my lifts using bumpers.  The coaches are young, and are not full of ego as they are new.  So it works out. We actually help each other. I can share some of my experience and they show theirs.  The box is so small right now it works out for both of us.  I do wish them well and hope it grows and there are more classes offered. Here is what we did:

WARM UP w Partner
1 partner does a wall sit holding a 10# med ball over his head
1 partner does: 10 x squats, 10 x jumping jacks, 5 x burpees, 5 x push ups

Work to max squat clean
95#, 115#, 125# and 130#. My squat clean needs lots of I kept it at 130 to work on it more.

Cash in
150 Double Unders or 300 Singles

Partner Wod
42 - 30 - 18 or each
Pull ups
I used 95# for my deadlift and thruster
Modified HSPU using a bench
Modified pull ups using a band

It was brutal..I was dying.  30:06 is the time me and my partner finished.  Have to say we used more weight than anyone else..he did 115# so we were much heavier than everyone else.

*for those in the know..that work out is actually 2 Crossfit benchmark workouts combined.  It is Fran and Diane. wonder it sucked so bad!

Technique Session
I asked coach if he was down to lift afterclass and invite whoever wanted to we did!  Here is where I was able to help and program the workout.  Here is what we did:

Warm Up
PVC Pipe shoulder rotations  x as needed
3 x 10 Good Mornings @ Bar (45#)

Power Snatch to 2 x OHS
x 5 (1-1-1-1-1)

Loads - bar to warm up, 65#, 75#, 85#, 95# x 2

It was great...we were all beat after that..and needed rest!

SUNDAY 02032014
Simple gym day. I rejoined LA FITNESS as soon as I found out there was one 1 mile away from work.  I am planning on going to the gym after work at least 2x a week.  Plus my Saturday and Sunday WODs I am hoping for a 4xs a week training.

Here is what I did:

Warm Up
Treadmill - walk/run
5 min @ 3.0mph
Incline for 10 min @ 2.5mph @ 7.0, 9.0 Incline
2 min cool down at 2.5mph @ flat


Warm up with Bar x 10 on smith rack
94# on smith rack x 5 (2 sets)

The rack became free so I jumped on...what sucks is this gym near home only has ONE squat rack...really?  I hope management gets at least one there is only ONE.

95# x 5
135# x 5
185# x 3 (2 sets)
135# x 5 (with 2 second pause at the bottom)

I have major mobility issues so it is hard to get my to squat not only correctly but to depth.  So I did not get too heavy and just really worked on getting low, and hitting depth as much as possible.

75ft walking lunges

Squat Jumps x 10

w/ 25# plate
w/ 45# plate (3 sets)

Pull Up practice...another skill I NEED to work on....
10 x 2
since I can barely do 2 strict pull ups, I keep it at that for equal 20.

What a weekend...I hope to begin blogging about my adventures working out.

Thanks all..and here's to an Awesome Year of the HORSE for me and everyone!!!