Sunday, April 27, 2014

04272014 PR Sunday

Open Box hours...and foot pain...dont make a good combination but I made the best of it.

I had to miss Saturday workouts. My right foot was flared up so I had to rest and take my meds and just rest up.  The goal was to be good enough to come in today and work on some lifting.  I felt good enough to go in...glad I did.

Warm up
3K row...low and slow
13:56 done.

Workout

Bench Press
135# x 10 (2)
165# x 5
185# x 5
225# x 3 (2)

Strict Press
95#  3 x 5
115# 2 x 5

Push Press
135# x 2
155# x 2

Push Jerk
185# x 1
205# x 1
***215# x 1 (2)***   NEW PR!!!!
225# FAIL


I will get 225...I will get 225....I will get 225!!!!

Thursday, April 24, 2014

04242014 Half WOD

Tonight....I half assed a workout...by not even trying.

WARM UP
400m Run
Tabata Warm Up
Push Up, Jumping Squats, Squats, Sit Ups, Jumping Jacks, Burpees, Lunges, Scorpions

SKILL
1 Mile Run
I did it in 13:51
I was just happy to be done under 15 mins.  Ugh...

WOD
For Time
30 x Snatches
1 min rest
30 x Cleans

Rx - 95#
L3 - 75#
L2 - 65#

So I was planning on doing it L3....but I grabbed the wrong bar. I grabbed the 33# bar....so I only really did 66#s. I KNEW it felt really light...but I kept going. Sad...

I finished in 5:31

I am not happy at all. I wish I did it at the weight I wanted to.

CASH OUT
we did plank up and downs to "Bring Sally Up" song. I could not complete the song.  Had to go down a few times.

After class I did some strict pull ups to 20.  My usual 10 x 2.

Went home...not really happy with my performance.

Tuesday, April 22, 2014

04222014 Ugly Thrusters

I hate thrusters...and I look horrible doing them. I can and will readily admit this is not my best of favorite movement.

Anyways here we go...

WARM UP
400m run
Stretch
2 Rounds of:
10 x squats
10 x jumping jacks
10 x push ups
10 x sit ups

SKILL

Max Squat Clean
*see that pic?  That is Jason Khalipa...you see how is positioned? Yeah....I can wish on a star or unicorns to get into that position...and it wont happen...YET.

I hit 165#....#1 - I may have been able to hit 175#.  BAD NEWS is since my mobility is such as it is I had to POWER CLEAN.  So yes it was and is a "cheat" in a loose way. A proper clean should be received in a squat position.  But yeah so I did not get it in a squat.

WOD
50 x Thrusters

Rx was 95#...I went down to L2 @ 65#
Here was horrible. I know I barely squatted.  I know they were ugly and probably alot of NO REPs per standards.  But I did my best and tried...oh yeah since I dont have a good front rack..whenever I have to do front squats and/or thrusters it is just ugly and bad.

400m Run

50 x Pull ups

30 x combination of Rx pull ups and jumping pull ups. I would do 10, 5, 5, 10, 5, 5 or something like that with Rx mixed in.
20 x box jumping pull ups to finish.

Final time - 13:41

Tough day with tough movements for me.

I am waiting for a overhead press day or deadlifts or even bench press...PLEASE!

Saturday, April 19, 2014

04192014 Easter Weekend Beast Day

Today is one for the book. I worked out and then some.  What a great Saturday!  This is also the 3rd consecutive day I have worked out too.  Since Thursday I have went all 3 days.  I knew Easter Sunday the gym would be closed so I wanted to make today count.  Here is how it all went down:

8:00AM  - 9:00AM
INDO ROW is supposed to be a 45 min class but we went the full hour today...plus I had to ask the instructor some questions...I needed some tips and tricks. (wink wink)

10:00AM - 11:00AM
HPCF - Crossfit WOD
Today was brutal...lots and lots of BW movements.

WARM UP
400m Run
Stretching

SKILL

800m Run with 20# med ball
6:50
*I know that is a pathetic time.
As RX was actually 2 x 400m run with a 1 min rest.  But since I am so bad at running I just kept going. Trust...I get my 1 min rest for sure.  I was still the last one in even without the "1 min break."

WOD
25 x Burpees
90 x Air Squats
80 x Sit ups
70 x Jumping lunges
60 x Supermans
50 x Push Ups
40 x KBS @ 44#s
30 x Pull Ups - scaled to box jump pull ups
20 x Plank up and downs
25 x Burpees

my time - 27:30
the scaled pull ups of course helped me finished and I know which movements I can gain time and not be left too far behind. I can do push ups, my air squats are OK but amazingly the plank up and downs I just wizzed past those.  Last 25 Burpees I did 10 then 5...then after resting enough I sprinted the last 10 to finish.  The time cap was 30 minutes so YAY for me!!!  I finished this!

LIFTING

11:30AM - 12:00PM
In between the 2 classes, the gym was empty so I used the time to work on my back squats. I tried for a max effort and tried to go as heavy as I could. I am very very weak on squats. So it is vital I keep working on this movement not only for depth but for overall #s. I should comfortably be squatting my BW for reps...and I cant right now.

95# x 5
135# x 5 (2)
155# x 3
165# x 3
185# x 2
225# x 1 (2)

1:30PM 10K ROW!!!!!

Ugh...while the 12 noon class was happening, I took some protein and stretched and tried to rest a bit before getting on this challenge.

I did some research...most people say the first goal is to JUST FINISH.
My personal goal was to do it under an hour.

I am SOOOOOO happy that I got it done in 53:30!!!!

http://instagram.com/p/m_HRSlNjEk/

and the set up with my friend

http://instagram.com/p/m--qoEtjD_/

Beyond happy...and beyond BEAT. I am going to sleep in until noon tomorrow!!!  Oh man!!!

What a day!!!

Thursday, April 17, 2014

04172014 DNF WOD

Another crappy WOD...I DNF - Did Not Finish the workout. Sad...

WARM UP
Tabata
Push ups, sit ups, squats, jumping squats, jumping jacks, lunges
Stretching

SKILL


Banded Deadlifts
5 x 5

75# - 125# - 145# - 205# - 205#

WOD
800m Run

50 x DB Thrusters @ 20# each

30 x Pull ups (jumping pull ups)
400m Run
30 x DB Thrusters
15 x Pull Ups
200m Run
***************DNF*****************  I quit there.  Time capped at 25:00. =(
15 x DB Thrusters
5 x Pull Ups

Tuesday, April 15, 2014

04152014 Tuesday WOD SUCKED!!!

Tonight was horrible...yes HORRIBLE.  Here is what happened:

WARM UP
400m Run

Tabata Jump Rope - Singles, One foot + alternating, Singles, Backward
Stretch

SKILL

1 min AMRAP box jumps
24" as RXed = I got 22 w step ups

WOD
2 Rounds with Partner
50 x Goblet Squats @ 35#
50 x Plate Lunges @ 15#
50 x Wall Balls @ 14#
50 x Toes 2 Bar as Rx - Scaled to Knees to Chest

after finishing both rounds then
400m Run carrying med ball with partner

oh yeah... ***5 x burpees ON THE MINUTE - Scaled to 3 x Burpees***
This was the kicker...so horrible.  Every damn minute...3 burpees!!!

My partner and I finished in 22:37

It was horrible..ugh.  But happy we finished!

**Secondary note...I received my shipment from Vitacost and I picked up some Creatine. I have not taken this since forever. I think I took creatine in pills maybe when I first started working out.  I decided to try it out and take daily along with my other daily supplements.

I will see after a couple months how I feel and I get any gains for it.  Or I can be what they call a "non responder" which simply means exactly what it says. I just dont respond to it.  Looking forward to seeing how it works.

Here is a link with more info on Creatine

Also since I trained tonight I will take some ZMA's before bed.

Sunday, April 13, 2014

04132014 Tech Day - PR BABY!!!!

Went to open box hours this Sunday, not really expecting to do anything amazing. I was going to practice my overhead and do my usual pull ups.

Here is what I did:

WARM UP
PVC as needed - pass throughs, around the world, front rack stretch
Empty bar presses x 10 for 2 sets
Empty bar good mornings x 10

WOD

5 x 5  Strict Press
65#, 75#, 95#, 105#, 135#


5 x 3 Push Press
145#, 155#, 165#


3 x 1 Push Jerk
175#, 185# FAIL, 185#

the after failing 185#, I wanted to try one more time...on my second attempt I was able to get it up and lock it out.  It felt solid so I wanted to go for a PR (Personal Record).  I slapped on 2 x 10 plates..and went for it.


I GOT IT!!


205 POUNDS!!!!

It was so amazing.  I was soooo happy!!  I have been working on overhead weight for like a year.  I have always wanted to get 200# of my head...the real goal is my bodyweight over head.  Next time I am going to try 225.  Ultimately if I can hit 245# I will be super super crazy happy.  GOAL ACHIEVED TODAY!!!!!

After that I went into my pull up practice.  Same as last week.
10 x 2

The pull ups feel better and better, this week I am going to try 10 x 3.  the plan is get to 10 x 5 and then I will try for my 10 strict. I may be stuck at 10 x 3 for awhile...but progress is progress right?  I will get those pull ups!

For the final final...did a tabata of air squats.  20 sec on 10 sec off....for 8 rounds.

Saturday, April 12, 2014

04122014 Running Sucks

Happy Saturday folks!

Here is how the morning went for me...

8:00AM - INDO ROW

today we had a sub for class and she has been rowing since she was in 4th grade or something. So she knows ROWING...actual rowing vs rowing for fitness.  We spend an hour going over and really pushing technique. It was pretty good. At the end of class I rowed a cumulative 7K.  Not bad considering a "normal" class I row about 5K.  Definitely good to mix it up something and learn and concentrate on different things.  Our usual instructor is great but she is not a rower, so she focuses on other things, this morning we pushed so much technique and efficiency it was great to see it translate on the numbers.  It was a good class and looking forward to her next week as she will be subbing again.
1 hour class..because we spent some time yapping on technique.


10:00AM  - CROSSFIT
Went to the box for the 10AM class and man...who would of thunk we would be RUNNING SO MUCH!!!  ARRRGH!!! I hate running!!!!

WARM UP
400m Run
Stretching

SKILL
Partner Run
200m
400m
600m
800m
So one partner runs whiles one rests. As you complete your meters you tag out your partner and they run the meters.  We came in at 22:04.  Mainly because of me. I was so slow...I apologized to my partner.

WOD
Cash in - 400m run
8 RFT (rounds for time)
8 pull ups (subbed for jumping pull ups)
8 push ups
8 squats
Cash out - 400m run
20:33 was my time

I swear I probably haven't ran so much in easily 6 months or longer.  *Sad Panda*

Tuesday, April 8, 2014

04082014 WOD

Tuesday night workout went a little something like this...

400m Run

Partner Warm Up - used a 10# ball
1 - med ball hold in squat
1 - 10 push ups/10 squats/10 sit ups
200m run together holding the med ball, alternating each way
2 rounds EACH

Stretch

Skill

Supermans x 10
roll over
Hollow Body rocks x 10

for 25 ft

WOD
7 RFT
7 hang snatch
7 OHS
200m run
20 min cap

I DID NOT FINISH (sad panda)
completed 6 rounds in 21:22 using 75#

Rx was 95# and L3 was 75#

Man...it hurt...shoulders and back are going to feel it tomorrow for sure.

Sunday, April 6, 2014

04062014 Technique Day

Went to "open box" hours today and had a good session.  The gym was pretty full and people did all kinds of different workouts.  I kept to my program to work on my weaknesses.  Here is how it went down.

SQUAT
stretch
Empty bar x 10 (2x)
95# x 10

5 x 5 @ 135#
with a 2-3 second pause at the bottom
*working on my bottom position as I suck at hitting parallel on my squats.  So this weight is light enough and heavy enough to keep me at the bottom.

POWER CLEANS
10 x 2 @ 95#

*working on my front rack.  Work on my position and pulling the bar, close to the body and turning my elbows under and out.  It was good...it felt better towards the last sets.

PULL UPS
10 x 2
*strict and from a dead hang
**same as what I did yesterday

DONE!

Then I went to go wash my car!

Saturday, April 5, 2014

04052014 Busy Saturday!!!

Another glorious Saturday!  Perfect weather, sunshine and blue skies and a cool breeze.  Perfect perfect perfect.  Here is what fatboy did:

8:00AM IndoRow Class
45 min - I have 4 more classes at ATP through my 6 class deal.  Then I will get to sleep in.  I will enjoy my "warm up" for the next month.

10:00AM WOD
1 hour

Warm Up
Stretch
Tabata Warm up
40s on, 20 off x 8
Push Ups/lunges/air squats/jumping jacks/sit ups/plank/burpees

Skill

Farmer Carry
45# DB for 200m  = 2:11

WOD
400m Run
50 x KBS @ 35#
50 x Goblet Squats @ 35#
400m Run
30 x Wall Balls @ 16#
200m Run with ball @ 16#
15 x Box Over Burpees
100m Run

Done = 17:47
*I was happy to be done under 20m.  In hindsight I could of went 44# for the kbs and I could of went Rx on the wall ball @ 20#s.  I was worried about scaling....I would slowed down if the weight was heavier for sure.

Post WOD
Hung out with one of the box's members to do some quick lifting.



Bench Press
3 x 5 = 165# w/ FatGrips
3 x 3 = 185# w/FatGrips
3 x 1 = 225#

*my friend also did 4 x strict pull ups in between each set.
I only did 2x in the beginning.

Post Post WOD

Per my promise to myself I stayed longer and did my pull up practice
10 x 2 for total of 20 pull ups
***strict pull ups from dead hang***

Good day...good day indeed. I am going to rest now and eat...yes...eat.

Thursday, April 3, 2014

04032014 WOD

Tonight's workout was actually pretty fun.  In hindsight...it is never fun when you are in the middle of it.

400m run
Stretching

SKILL


Deadlifts
5-5-3-3-3
Loads = 135#, 225#, 275#, 315#, 345#

WOD
17 Minute AMRAP

1 x Snatch @ 95# (admittedly, it was light, I should of went Rx at 135#)
5 x Pull Up - subbed for jumping pullups
7 x Burpees
10 x Air Squats

I completed 12 rounds + 13 reps for a grand total of 174 reps.

I know what I need to work on...these met-cons with some strength work is fun.  My engine just sucks. I am good for the first 5 min and I fizzle out. I feel like I am getting better but I just get gassed very quickly and need lots of rest before I can go again.  Def more mental stuff to work on.



Also, I was very honored coaches let me do a mini session on the deadlift for the 8pm class.  Now obviously, I am NO COACH not by any stretch..but I have been doing deadlifts WRONG long enough that I know how to do it right.  Plus, going to Greg Everett's seminar a couple weeks back, I can say with confidence I know THE CUES and PROGRESSIONS for the major lifts.  Now coaching and teaching someone from beginning to end is a different story.  But I do know how to show someone the "starting position" and the "receiving position" etc.  As I have told many people..I believe you can teach a whole week on JUST THE PROGRESSIONS and CORRECT CUES for these lifts.  Even then you may not have it right.  Clean, Jerk, Deadlift and Snatch are the lifts that I now know how to fix on others and myself. Practice practice practice. I probably still do them wrong...but again, if I can remember what Greg showed me, I should be fine.

So in the short time I had with the 8PM class I tried to remember all the correct cues I learned.
Bar over the balls of your feet
Back straight
Engage the hamstrings
Shoulders back and tight
Look forward or slightly up
Flat feet
Arms relaxed
and
Pull up the shins to knees, hinge at the hips and get those glutes in there...and stand up!

**I need to re read my notes and re write them from the seminar so I will know more.**

I think I am best at helping lifters as they are doing it.  Again, I think I know what NOT to do...since I do the very mistakes that I am trying to correct.

It felt good to know the owners of the box felt confidence in me to share some of the knowledge I learned at the seminar.  So THANK YOU Coach Jose and Coach Lore for letting this fatboy show the class a little something. I really appreciate it!

Tuesday, April 1, 2014

04012014 WOD

April Fool's!!!!

Yes this workout was foolish! Sheesh!  Here is what we did...ugh.

400m run
stretching

Skill

Handstand holds @ 1 min = 2 x

WOD
15 x rounds

10 x wall balls @ 16#

10 x push ups

10 x KBS @ 44#
30 min time cap

I completed - 11 + 27

It was tough....shoulders are on fire.

Until next time fine readers....