Saturday, May 31, 2014

05302014 and 05312014 WODs

Forgot to post my WOD on Friday so going to combine it in this post.

Friday 05302014
WARM UP
Tabata = Push Ups, Jumping Jacks, Plank, Squats, Jumping Squats, Sit Ups

SKILL
Run
200m
400m
600m
11:03

WOD
Modified Fight Gone Bad
3 rounds = 15 minutes
1 min each station
Squats
SDHP @ 53# KB
Box Jumps
Push Press @ 35# DBs
Rest

Completed 259 reps

Saturday 05312014
Walked in the gym and jumped on the rower for warm up
2000m row

SKILL
Uphill Run
8:37

WOD
100 DUs scaled to 200 singles
50 x Thrusters @ 75#
40 x Power Clean
30 x Pull Ups @ Purple Banded
20 x SDHP
10 x Sit Up

17:55

Finished up with some accessory work and did pause squats.  Sitting in the bottom for 2 -3 seconds for reps.
Pause Back Squat
135# x 10 (2)
155# 5 x 3

DONE!!!

Thursday, May 29, 2014

05292014 Thursday WOD

Tonight was another one of those good nights...I finished the WOD under the time cap. I am patting myself on the back right now.

WARM UP
3 rounds
10 x squat jumps
10 x C&D
100m Run

Mobility
Shoulders and Ankles

SKILL
Tabata Toes 2 Bar
Scaled to Knees to Chest
29 reps completed

WOD
30 x Shoulders to Ovehead
30 x Back Squat
200m run
20 x S2O
20 x BS
200m run
15 x S2O
15 BS
200m run
10 x S2O
10 x BS
200m run

Rx = 135lbs
L2 = 95#

Time cap - 20 min
FINISHED - 19:35 L2

YAY!!!!!

Monday, May 26, 2014

05262014 Memorial Day WOD - MURPH

Happy Memorial Day!

Today like boxes/gyms/garages etc many athletes are doing what is known as a HERO WOD.  These are workouts named after and for servicemen that died in the field.  It is a memorial workout for that individual. Memorial Day is usually set aside for MURPH.

Here is some more info on "Murph"
http://www.crossfit.com/mt-archive2/000881.html

Here is a link to the Wiki page on Murphy...who was also portrayed in the Mark Wahlberg film THE LONE SURVIVOR.

http://en.wikipedia.org/wiki/Michael_P._Murphy

Luckily, I have done this workout before.  My old coach would have us do this every memorial day, so I am pretty familiar with the suckage of this workout.  This was the first time I was doing this at my box.

So everyone at the gym met up this morning at 10AM and we hit it.

My strategy...
I knew the run was going to be the hardest part of this workout.  Period.  I just had to grind the run out and do my best.

For the rest of the workout the common strategy is to do the benchmark WOD called CINDY.
CINDY is:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

So taking that structure the idea is to do 20 x of 5 pull ups, 10 push up and 15 squats.  It seemed to make the most sense so I set out to do it that way.
I am SOOOO PROUD...I go to the first 7 sets of the above structure doing "LEGIT" pull ups.  They were ugly and sloppy but I did not use a band or a box. I did them pretty legit. By the 8th set I switched to jumping pull ups.
After I completed 10 sets of the above structure time was running out. I was at 40 mins and had to hustle if I was going to get to the run.  What was left?
50 x pull ups
So I broke it down best I could:
I knew I was not going to make the time cap...I sprinted to my run at around or 55 mins...I am not even sure, everything was a blur.
Everyone will tell you.  That last mile..is HORRIBLE. It just sucks. It sucked for me.
My final time: 69:05

http://instagram.com/p/oeGvCDNjCG/

50 x Pull Ups
100 x Push Ups
150 x Squats
LEFT
Here is how I broke it up

50 x squats
rest
50 x squats
rest
25 x box pull ups
rest
25 x bod pull ups - DONE
rest
40 x push ups on knees
rest
20 x push ups on knees
rest
20 x push ups on knees
rest
50 x squats
rest
20 x push ups

I have to say...I felt so much love and support that last mile.  The whole "cult of crossfit" definitely feeds into the idea of community and to support one another. You will always see it. When people are done, they stay to cheer on the last person.  That last person was me today.

DEAD LAST > DNF (Did Not Finish)

I was the dead last person...but NO ONE would let me quit. It was amazing.  It was so much love and support. I could hear voices behind me and a couple members were next to me encouraging me and giving me strategy. One time on my 2nd or 3rd lap I looked behind me and there were like 5-6 members ALL RUNNING WITH ME.  What?  Who does that?  They all FINISHED and came out to run another mile with me.  Every time we passed the box doors there were another group of members standing out side cheering and pushing and supporting.  It was so amazing..and so humbling and I dont have all the words to express how I felt running that last mile. I know I would of stopped or walked the rest of the way but they would not let me...they all pushed and pushed. I was NOT ALONE.

We had people that did not workout just come to support.  Seeing them there and encouraging was so great.  All I can say is thank you from the bottom of my heart and thank you to all the men and women that serve and protect our freedoms. We have a few military at our box and we salute them.  Such a great day.

POST WOD
We all got together and headed to BJ's in Pasadena for some much needed food.  It was great...shots and beers were had and everyone had a good time.  Plus one of our veterans, former Marine, Ray celebrates his birthday tomorrow!  So we celebrated some more for Ray!

This is one of the best workout crews anyone can ask for.  True definition of Family!


*photo courtesy of Coach Lore's IG feed!  =)


Thursday, May 22, 2014

05222014 Thursday WOD

WARM UP
400m Run
Tabata - Kettlebells
Goblet Squat/L around body/R around body/Swing x 2

SKILL
2 RFT
200m Run
30 sec rest
400m Run
30 sec rest
Med ball carry @ 14#

WOD
12 min AMRAP
7 x Deadlift
7 x Hang Cleans
7 x Front Squat
Rx - 135#
L1 - 75#

I completed 6 @ 75#
*I could of done Rx on the first 2 movements, but the front squat is no good for me so I had to scale to the lightest weight.  Sad.

At least I did more than 5....

Tuesday, May 20, 2014

05202014 Tuesday WOD

Tuesday night WOD

WARM UP
400m Run
15 x Burpee penalty
Stretching

SKILL
Death By Run
20' Run
+1 every minute
completed 14

WOD
40 x Push Press
20 x Toes 2 Bar/ Knees 2 Chest
30 x PP
15 x K2C
15 x PP
10 x K2C
5 x PP
5 x K2C

Completed 8:49



Sunday, May 18, 2014

05182014 Sunday Open Box

Sunday Funday Open Box!

Here is what me and a few of us did.

OHS -  Over Head Squat Practice
5 x 5 @ 65#


Cleans
10 x 2
*using a moderate weight
I used 95#


Deadlifts
10 min to work to a 2RM
then
take 60% of that weight and
 4 x EMOM for 12 Minutes
I used 225#

Pull Ups
20 strict broken up.

Good fun!!!

Saturday, May 17, 2014

05172014 Saturday WOD

Saturday morning fun!

WARM UP
Tabata - Push Up, Sit Up, Squat, Squat Hold, Lunges, Jumping Jacks

Team "football" game - this was actually pretty fun.  My team LOST...so we had to 40 burpees.
I only did 30...*confession!*

Stretch

SKILL
Med Ball Run - I used 16# ball
200m
400m
600m
10:45 was how long it took me....

WOD
AMRAP = 20 min

20 x Back Squat
100m Run

Rx - 75#

I completed 8 rounds + 1 run

Simple and to the point. I enjoyed today's workout!

I then did some overhead work.
Strict Press - 95# x 10
Push Press - 135# x 5 , 155# x 5
Push Jerk - 185# x 3

Strict Pull Ups x 10
I was going to do 20 but got lazy and tired...

Thursday, May 15, 2014

05152014 Thursday WOD

One of my fellow box mates had a funny little saying with the current weather in LA.

BIKRAM CROSSFIT!

Yes LA is experiencing a bit of a heat wave.  Triple digits...101 in Hollywood, high 80s, 90s throughout LA country.  Wild fires...it is pretty crazy.

Here is what we did:

WARM UP
400m Run
Stretch

SKILL
Tabata:
Push ups = 71
Squats = 95

WOD
50 x Clean and Jerks for time
Rx = 135#
L3 = 115#
I did L3 and finished in 9:45

CASH OUT
Tabata:
Sit ups

It was tough...ugh.

Stayed and did 20 pull ups!  =)

Tuesday, May 13, 2014

05132014 Tuesday WOD

Today was no bueno...I finished the workout so that is the good news.
Here is the horror...

WARM UP
400m run
Stretching

SKILL
200 x Double Unders for time
L3 - 100 DU
L2 - 150 Singles
I did L2 in 2:41

WOD
21-15-9-6-3
HSPU
Front Squats
*I did HSPU off the floor...
** Rx - 135#.....I went to L1 @ 65#....which happens to be the WOMEN'S L1.  WOMP WOMP...yeah manhood out the door.  It was swallow that ego time.

I finished in 15:21
=(  sad face.

CASH OUT
Tabata
Sit ups and Mountain Climbers

I also did 10 strict pull ups before I left....
sad, sad, sad....

Sunday, May 11, 2014

05112014 Mother's Day Lifting

Went in to a nice quiet open box workout.  Luckily my family celebrated on Friday, the Mexican mother's day!  We went out and had dinner to avoid all the craziness of today.

Here is what I did:

BACK SQUAT

5 x 3
95#, 115#, 135#
3 x 3
145#, 165#, 185#
3 x 1
225#, 245#, 245# (FAILED)
*no bueno. I was feeling good but that last attempt at 245# was just too much. I barely dipped and felt it. I had to quit.

POWER SNATCH + 2 x OHS


6 x 1
65#, 65#, 85#, 95#, 115#, 135# (FAILED)
*more no bueno...I just couldnt get the 135 overhead....sucked.

10 x Strict Pull Ups...

Happy Mother's Day!

Saturday, May 10, 2014

05102014 Saturday Beatdown

Ugh...SORE...and TIRED.

But I did it.

Warm up PRE WOD
I jumped on the Concept2.
1000K
then I raised the front of the erg to work the hamstrings.
1000K front raised about 2'-3'

WARM UP
400m Run
Tabata Dodge Ball
10 secs - cycle through Push Ups, Sit Ups, Squats, Jumping Jacks
20 secs - dodgeball

My team lost overall and we had to do 20 burpees afterwards...sucked.

SKILL
Tabata Kettle Bell Swings
44#
20 sec on 10 sec off - 8 rounds
I think I did 77. I lost track...I really did not even count.

WOD
3 rounds:
20 thrusters @ L2=65#
rest 30 secs in between

then rest 2 mins

10-9-8-7-6-5-4-3-2-1
Burpees
+
10 wall balls @ 16#
in between each set

23:19
there was a 25 min time cap

I had to go really light on my thrusters....and I still did them crappy. It was bad. I tell the coach...it is pretty much an ugly push press. I swear I need to just do the bar to have anything near a real thruster.

One more day...tomorrow is open box...Plan on going in and more squats and maybe deadlift or overhead.  Then I can rest!

Friday, May 9, 2014

05092014 Happy Friday

Today our office let out early so I was soo happy to get home in time to take the 430PM class.
Here is what we did:

WARM UP

2 Rounds of:
Wall Squats
Russian Twists w/ Med Ball @ 20#
100m Run w/ Med Ball @ 20#

Stretching

SKILL
*yes I know Arnold is incline pressing...we did flat bench.  So what...

Max Bench Press
275# - I have been stuck at this max for a long time..but then I again I dont really do alot of bench...I need to maybe try 285 next time.

WOD
4 RFT

25 x Back Squat from the Floor
200m Run
Rx @ 135#
L3 @ 115#

I went L3...and finished in 14:21
*admittedly my later squats were not to depth...I was chopping away..10, 5, 5, 5 to get them done.  It was tough.  But it felt good and the recent shorter more powerful workouts have been more in my wheelhouse.

More to come tomorrow!!!

Thursday, May 8, 2014

05082014 Thursday WOD

Another day...another WOD!

WARM UP
400m Run

2 rounds of:
10 x push ups
10 x sit ups
10 x squats

Stretching

SKILL
Banded Sprints
5 x 15'

WOD
5 RFT

20 x Push Press
20 x Sit Ups

Rx @ 95#
I finished at 14:41

Hoping to go to tomorrow...heard I am getting off early, early enough to make it to class!

Tuesday, May 6, 2014

05062014 The Perfect WOD

I knew today was going to be "special!'  It is National No Diet Day which is awesome.  But...today's workout was tailor made for this fat panda.  I mean talk about CRUSHING IT!!!  Today was a good day. ala Ice Cube.





WARM UP
400m Run
Stretch
2 rounds of
10 x push ups
10 x squats
10 x sit ups

SKILL

Push Press
5-5-3-3-3
I got to 185#
I probably could of got to 205.  195 was definitely doable.  I just ran out of time.

WOD
21-18-15-12-9-6-3

Goblet Squats @ 44#

Box Jumps @ 20" step ups
FINISHED - 8:11 !!!

This was literally the "perfect" wod for me. All movements were 'easy' for me and I can do multiples of.  For the 21...I broke it up into 10 and 11.  18 I did 9 and 9.  Once I got to 12 I went unbroken for the rest...that is how I was able to do so well on this one.

PULL UP PRACTICE

20 x Strict/Dead Hang
3-3-3-3-3-3-2

Not bad...definitely and improvement. From 10 x 2 to reps of 3.
I am getting closer to the goal.

I have also installed my pull up bar over my bathroom door.  The plan is to do 1 pull up everytime I pass it.  Pee, poop, shower, brush my teeth..whatever.  Have to do one every time.

Great day today!! YAY!!!



Sunday, May 4, 2014

05042014 Star Wars Day Open Box

I have to say today was a great day in the box. It was Open Box so people could come in and do whatever they need or wanted.  Everyone that came definitely was there to work on their techniques and we had some PRs too.  Here is what I did...

BACKSQUAT

Warm Up
65# x 10 (2)
95# x 10
115# x 10

Pause Squats
*more practice sitting in the bottom of the squat. Hold for 2 sec.
135#
8 x 2
**I have to say the 135 felt really light. I think this accessory work is helping me. I think the next time I will go up to 155# or 165#.  Also sitting at the bottom was even a little more comfortable. I am going to keep at it...I really felt good today.

SNATCH COMPLEX
Behind the Neck Snatch Balance + Overhead Squat

7 x 3
Empty Bar - 65# (3) - 75# - 95#
*This was a great complex, pretty much whole body.  Again, I felt great towards the end.  When I got to 95# the bottom of my OHS felt great and my snatch was OK. I felt SLOW on the snatch but the point was to get to the bottom and work on my mobility.  Shoulders, hips, ankles etc.  I will keep working on it.

DEADLIFT - MAX SINGLE

Failed 365#
Completed 345#

Saturday, May 3, 2014

05032014 Saturday WOD

Sunshine in Los Angeles....starting the morning sweating by just walking out of the door.
This has been one of those fairy tale So Cal weeks. We have had sunshine, blue skies and 80-90 degree weather.  I had a terrible workout last night and wanted to make up for it today.  Here is how I did today:

8:00AM - 45 minutes

Indo Row Class
my last one...cue tears and sad music.  I have had 24 weeks of indo row every Saturday morning since last year.  I have had numerous rebuys and it is over now. I will be on the lookout for more.  I am sure they will Groupon another special.  I was sad to say good bye to the ladies in class.  Had a good "warm up."

10:00AM - 11:00AM
Highland Park Crossfit

WARM UP
2 x
10 x Push Up
10 x Jumping Jacks
10 x Squat
10 x Sit up

Stretching

SKILL

Partner Run
400m
800m
Luckily my partner was a fast runner.  We finished in 12:22
I was the slowest one...but my partner made it all up.  SO HAPPY!  Thanks Rolando!!

WOD
21-15-9
Plate Squat
Russian Twist
Plate Burpee

25' Walking Lunges with Plate Overhead in between each set

Rx @ 45#
L3 @ 25#

I went L3 and finished in 11:53 - YAY!!!

CASH OUT
Tabata - Sit Ups and Plank Hold


11:00AM - 12:00PM
I stayed after class and used the time to work on some accessory lifts.
I did this..

Snatch Grip Deadlift + 3 x High Shrugs - 3x each

Loads @ = 95# - 115# - 135# - 155# - 185#

Strict Pull Ups

I got 11 done.  I did 6 then I did 5.
I was trying to video it for posterity but my friend did not record the first time I hit the 6.  So I did it again and only could do 5.  I will try and video it tomorrow during open box.

GREAT DAY!!!



Friday, May 2, 2014

05022014 Friday Fun Day

I was able to get off work in time to make it home in time for the 7:00PM class!

Guess what...there is NO 7:00PM CLASS on Fridays!  #fail!!!

I walked in with one other person...and luckily Coach Jose was kind enough to run class just for the BOTH OF US!!!  Yay!

I will regret that yay...here is what we did.

WARM UP
Tabata Warm Up
Lunges, Push Ups, Scorpions, Squats, Squat Hold, Sit Ups, Planks, Jumping Jacks

SKILL
800m Run with 25# plate holds aka Farmer's Walk
I did not finish it..holding the plates was too much.
I did once around and switched to 15# and had to hold it above my head for the final yards.

WOD
For Time
20 x Burpee Pull Up
20 x Front Squat @ 65#
20 x Jump over Bar
20 min cap

I DNF....just no way could finish.  I got through 2 rounds and 10 burpee pull ups in 20:34

The front squats were just horrible...and that messed me up.  I was pooped too...maybe it working a full day and everything?  My energy was off and I slugged through it.

Thanks to Jose for running the workout when he did not have to.  More fun TOMORROW!!!

Thursday, May 1, 2014

04292014 and 05012014 WODs

I forgot to post my wod on Tuesday so...here are both for your reading enjoyment.


Tuesday 04292014

WARM UP
400m run
Stretch
2 x of the below:
10 x wall squats
10 x push ups
10 x sit ups
10 x scorpions

SKILL
Bear Complex
9 x Deadlift
6 x Hang Clean
3 x Overhead (push press or push jerk or strict)
find MAX...
I got to 115#

WOD
For Time:
30 x Burpees
30 x Box Jumps
30 x Thrusters @ 75# - again very sloppy and ugly. I know I barely did these. It was more like a push press. My mobilty on the front rack hurts my thrusters. I know this and freely admit it.
30 x Superman
30 x Snatch @ 75#
30 x Toes 2 Bar - I scaled to Knees to Chest

FINISHED - 18:20
Time cap was 20 mins


Thursday 05012014

WARM UP
400m Run
Stretch

SKILL

5 x 3 Hang Clean MAX
95#, 135#, 155#, 165#, 175#

WOD
For Time:
21-15-9
Wall Balls @ 20#
Box Jumps @ 20"
Push Ups
200m Run in between each set

FINISHED - 13:54

then I practiced my strict pull ups. I did a total of 15.

4/3/4/4
So happy I am able to hit 4 pull ups.  Strict dead hang at 4.  I may be able to get 5.  By next week I will try for 5.  I am half way to my goal of 10 strict!!!

VERY HAPPY!