Monday, July 27, 2015

07272015 Monday WOD

I think I could of done better if the skill portion didn't kill my shoulders.


WARM UP
400m Run
Stop at alternating corners and perform 2 sec pause squats and 2 sec pause jump squats
Stretch

SKILL

Overhead Squat w 3 sec pause at bottom
5 x 3 - worked to 125lbs

WOD
"Jack"

20 Min AMRAP
10 x Push Press @ 115lb
10 x Kettlebell Swings @ 53lbs
10 x Box Jumps @ 24"

Completed 6 rounds + 6 Presses

Sunday, July 26, 2015

07252015 Sunday Tire Flip

Decent day...especially the end.

BACK SQUAT
Warm Up
Stretch
Empty Bar  - twists + good morning

Empty Bar x 10 (2)
135lbs x 10 (2)

225 x 5 (2)
275 x 3 (2)
315 x 1 (3)

DEADS
135 x 10
225 x 5 (2)
275 x 5 (2)
315 x 10

5 Rounds
50ft Sled Push x 2 + 45 plate
4 x tire flips


UGH!!!!

Saturday, July 25, 2015

07252015 Saturday Mash and Crossfit Games

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No big deal..just me pulling on the 4x fittest man in the world...yeah I just got it like that. Dont be jealous.



My Saturday...and it was good one....



It was hot today...and I was alone. I was hot and alone....so I half assed my workout.  Yes shocking I know.

Here is the original Mash...by Crossfit Linchpin.

And here is what I did...

21-15-9
Strict Pull Up - *lots of no reps...I was pulling but my elbow was buggin me. Not chin over bar.
Handstand Push ups on the box and sometimes on my knees
Power Cleans @ 135lbs - *these actually felt really good and easy. I enjoyed doing these!

- rest 5 min -

2 Rounds For Time
40 x Lunges with Empty Bar behind neck
20 x GHD sit ups

- rest 5 min -
3 Rounds
400m Run
20 x Wall Balls @ 20lbs
10 x Kettle Bell Swings @ 70lbs

I finished the above in 1:06

It was brutal and sucked....

But the best thing about today was AFTER WOD!  I got to go to the 2015 Crossfit Games!!  YAY!

My good friend shared her wrist bands with me and me and my buddy had a good time today. Here are my pics...I have some AWESOME pics that I will treasure...I met some idols today...so I am very happy!

Here is a shot of the Soccer Field in between the chipper..

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another shot...check out the ROGUE FITNESS ZEUS Rig...that is a beast.

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So the athletes have to flip the Rogue 2.0 PIG...which weights 560? or 520? over 500lbs.  Flip it 100ft then perform 2 x legless rope climbs off ZEUS, then complete 100x or 2 x 50x of unbroken handstand walk. It is friggin amazing...to watch these guys to it.

Took a shot of one of my fave brands...they had a monster booth..

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Now on to the good stuff...I got to meet JAMIE HAGIYA!!!  Local Torrance girl, USC bball player and just a bad ass. She owns Torrance Crossfit, maybe one day I will do a drop in a visit her! I follow her on IG and she was so nice and sweet in person. I was so happy to meet her.  Plus...she is easy on the eyes...much more fun when you have a mini crush on a person too right?  Check out them traps tho! WOOHOO!!!  <3 nbsp="" p="">

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Then we wandered over to the KILL CLIFF booth..and the triple was there so we stood in line...so worth it!!!

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We got a pic with VALERIE VOBORIL, JOSH BRIDGES and KENNY LEVERICH!!!!
I know...for those outside of Crossfit..you are thinking who the heck are they?  Trust me this pic is GOLD.  Those 3 athletes are the shizzle.

Josh is also a Nike athlete...so I am biased.  GO NIKE!




Now the one that made my day...sigh....I got to meet and take a pic with...the one and only;...#WCW and all day...JACKIE PEREZ.  OMG...

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If you have not already...just GOOGLE her...that is all I have to say.  Let me help you with some pics of her from the internet..and you need to follow her on IG.






nuff said...I was stoked to meet her. My life is complete. LOL!

It was a great day with my Crossfit HighPark homies...all worth it.  AWESOME DAY AT THE GAMES!!!

Wednesday, July 22, 2015

07222015 Wednesday WOD

I think today was a bit easier than most.  We had to sub the most difficult movement so it went by very fast.



WARM UP
3 x 300m Run
10 x Squats
10 x Jumping Jacks
5 x Burpees

10 x Supermans

10 x Hollow Rocks

SKILL
Clean + Front Squat
1RM - got to 175lbs


WOD

30-20-10
Box Jumps @ 20"

Goblet Squats @ 53lbs

Russian Twists w 15lb Plate x 2 (60-40-20)

DONE: 11:12

Monday, July 20, 2015

07202015 Monday NANCY

Nancy...oh man.  If it wasn't for the run!

WARM UP
Run + Movement = 5 min of work
Stretch

SKILL

Bench Press 5 x 3
worked to a 275# triple

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats @ L3 = 75#

DONE 22:35

Seriously...I am no runner. Even the slightest bit. The 400m really slowed me down. I did all 5 rounds of 15 OHS UNBROKEN. I grabbed the bar and bang out 15....FAST FAST...then I went outside and waddled my way around the block.

PATHETIC.

I just have to suck it up and take these slow times...I dont care. I hate running. No one can change my opinion on that! GRRR!

Sunday, July 19, 2015

07192015 Awesome Squat Day

Today made up for a mediocre week.  GREAT ACCESSORY DAY!!! WOOHOO!!
I am pretty happy with what I accomplished today. SO HAPPY!




WARM UP/STRETCH
Foam roll - spine, glutes, quads
Ankles, knees
Box Jumps x 10 @ 24"
Empty Bar twists
Empty Bar good mornings



BOX SQUATS
135lbs  =  2 x 5
185lbs = 2 x 5
225lbs = 2 x 3
275lbs x 3
315lbs x 1


Box was below parallel...super low for me!


NARROW STANCE SQUATS
135lbs 3 x 5



WIDE STANCE SQUATS
135lbs 3 x 5



STIFF LEG DEADS
135lbx 3 x 5

GREAT LEGS AND BOOTY DAY!!!!!



Saturday, July 18, 2015

07182015 Saturday Mash

Another tough one...even with the modest scaling...ugh.



Here is the original Mash as Rx.



Here is what I did...

"DT" scaled
5 Rounds For Time
155lb Dead x 12
155lbs Hang Power Clean x 9
95lb Push Jerk x 6

DONE: 13:45

- rest 5 min -

Run 1.5 miles

DONE: 42:10
1.5 mile run = 21:20

- rest 5 min -

"DT" Scaled
135lb Dead x 12
135lb Hang Power Clean x 9
95lb Push Jerk x 6

DONE: 65:11


I have to still check my ego at the door...at 100% I would of attempted this WOD as Rx all the way through.  But my elbow and left arm are still bugging me. I know I am getting better and gaining my strength back slowly but I am not trying to be a hero and hurt myself further.  I mean lets be real I am not training for the games here...I want to heal 100% and get back to my strength. It is not worth getting hurt again.  So scaling and modifying is what I will do for as long as it takes


I am 4 weeks into healing...so taking it slowly but surely. I was told a minimum of 3 weeks but 6-8 weeks is probably safe.

I feel good but my arm bugs sometimes when I try to push too much.

Wednesday, July 15, 2015

07152015 Humpday Horror

Some nights you go in and just try your best. Your best being suckage.  Tonight was one of those nights.

Now bear in mind, this workout was already bad because of the FRONT RACK LUNGES...a movement I cannot do because I do not and cannot have a front rack.  Pretty sad...so it was tough. Add my arm healing and taking it easy made for a not so great evening.

WARM UP
3 x 10
Squats
Lunges
Sit Ups

Stretch

SKILL

Strict Press *MY FAVE!!!  - but of course I could not even do 60% of my max. It was horrible.
115lbs final set 6 x 2
SAD!!!


WOD
3 RFT
400m Run

30 x Front Rack Lunges
20 x Push Press
*Guess what I had to do?  EMPTY BAR.  womp womp ....sad trombone.

Time Cap - 20 min
DONE -18:46

Horrible...I dont even want to talk about it.

Monday, July 13, 2015

07132015 Monday Benchmark

I hate "Angie"..esp when I am healing.

WARM UP
400m Run
3 x 10 of Squats, Lunges, Jumping Jacks
Stretches

SKILL
Back Squat
5-3-1-1-1-5 w pause
worked to 235lbs for the 3rd single and back down...185lbs for the last 5 w a good 3 sec pause

WOD

"ANGIE"

100 x Pull Ups off the box = Sad Panda
100 x Push Ups
100 x Russian Twist in place of sit ups
100 x Squats

DONE - 26:35

Of course I had to modify this wod. First are the sit ups. I cannot do them without cramping so I always have to sub them.  So that is a given.  It sucked not being able to do pull ups as Rx. I had to leave the ego at the door.  But yeah..so my time is not very good and I am not very proud...since I had to do them off a box.  I guess if I had to do this workout as Rx, it would of taken me a full hour.  it was tough for sure even with the scaled.

Everything else as ok..I wanted a good sweat with lots of movement and I got it.

Sunday, July 12, 2015

07122015 Sunday Squat Day

Good session today...not as great as I wanted..but good enough.  Here are the details.

WARM UP
I implemented a new warm up thanks for Higa Monster via Animal's You Tube series.  He showed a great series of things to do to get the muscles ready for work.

Stretch Ankles
Open up Hips
Foam Roller on SPINE, GLUTES, QUADS, IT BAND
Box Jumps  - 4 x 5
Leg Swings + Frankenstein Walks

Empty Bar twists
Empty Bar good mornings

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10 (2)

WORKING SETS
225lbs x 5 (2)
275lbs x 3
315lbs x 2
345lbs x 1 (3)
315lbs x 1
295lbs x 1
225lbs x 5
135lbs x 21


GHD Practice
x 20
Did a few for practice.

HANGING HIP TOUCHES Practice
Did like 10 to just mess around and practice

07112015 Jump Ropes and WOD

Busy busy Saturday!

Today was definitely one of gorgeous So Cal days...perfect for a drive out to FONTUCKY!

LOL..it wasnt that bad.  My and my 2 fellow Crossfit friends took a very cool and educational Jump Rope Clinic hosted by Rx Smart Gear!  IMO one of the best jump ropes out there. I love mine...



The class was great and I learned alot. I have alot to practice for sure. I was told what I need to practice is JUMPING HIGHER. The instructor said my only problem is height.  Everything else was on point..which was such an ego and confidence builder.  I know various drills and things I can practice.  Hope I get them soon!

After eating and heading home...I did my usual chores...laundry and cleaning the house.  I went in for a WOD.

I was planning on doing just this first part of the monster mash...as Rx but it did not turn out that way...

FOR TIME

400m Run
45 x Back Squat @ 115lbs
400m Run
30 x Front Squat @ 115lbs
400m Run
15 x Overhead Squat @ 45lbs (empty bar)

32:52

I could of and should of done that workout in under 30.

I did not warm up enough...so when I did the 45 squats, it killed my lower back...so on my last 2 runs, I basically walked them...and slow. I know I could of done a lot better.  And the last part...the OHS I was hoping to do it Rx..but I had to go to the empty bar...it was too much for my elbow and left arm started to tingle a bit...so it was not worth it to push it.

Tomorrow is squat day..so that should be good.  Let's see how that goes.

The road to recovery is slow and frustrating. SUCKS.





Wednesday, July 8, 2015

07082015 Wednesday WOD

I am in the 3rd week of healing.  I kind of broke the rules and tried something stupid.

I am supposed to rest my arm for a MINIMUM of 3 weeks. I am on my 3rd week. I tried to do a PULL UP. I did 2 strict ones...and felt the triceps sting a little.  I am stupid.  It seems OK right now...but I should of left it alone.

Anyways..

WARM UP
3 x 10 Squats and Sit Ups + 200m run

SKILL

Front Squats I did some Zombie Squats towards the end to work on my torso position.
5 x 3  =  135lbs for the last set.


Zombie squats...this is used as an accessory to help your posture in the front squat.

WOD - MODIFIED...

27-21-15-9

45lb Thurster aka Empty Bar (Rx was 95lbs)
Box Jumps (supposed to be pull ups)

16 min time cap
I was done in 12:03

not great but I will take it.  Had a great sweat.  So...there. GOOD NIGHT!!!

Sunday, July 5, 2015

07052015 Sunday Squat Day - USA!

Ahhh..the day after the 4th of July.  The SUMMER is here!  Had a nice long weekend (Friday off) and spent the weekend with friends and family.  Who could ask for anything else?  Maybe being able to lift right? Right...



So...as my left arm is healing quite nicely. The bruising is on the lower end of my arm.  I am about 95% mobility and I can hold myself up now I am feeling better. I am still going to follow the Doctor's order and rest for at least another week.  Then I will begin slow stead weight in the presses and overhead.  Since I am pretty much a T Rex at the gym I have been really concentrating on legs.  Squatting, box step ups, lunges, GHD, back extension, back hypers etc.  That is pretty much all I can do.

I have been really enjoying squatting more....here is today's quick workout.

WARM UP
Stretch
Empty Bar twists
Empty Bar good mornings
Empty Bar x 10 back squats (2)
135lbs x 10 (2)

WORKING SET
185lbs x 5
225lbs x 5 - begin *Low Bar position
275lbs x 3

315lbs 3 x 3

The goal strength wise for me is to be able to hit 315lbs and have it feel like 225lbs.  Where it is still heavy and challenging but I can put it on and not have to worry about it.  Right now it feels really heavy and although I can get through it...I really need to focus and get into a zone to squat over 300. I want 315 to be almost a warm up weight...where it FEELS FAMILIAR.  That is my goal. I am planning on keep working up to and with 315.  Just vary my reps, do box squats, try pausing for singles etc.  Until 315 is NOTHING!!!

Good session today. I am happy.

Friday, July 3, 2015

07032015 Friday Holiday Back

OK...how does it feel to be out for 5 days and then come back and try to be bad ass?  No good I tells ya...

WARM UP
10 x Squats, Sit Ups, Lunges
Stretch

SKILL
Back Squat
15 x 135
10 x 205
5 x 255
10 x 205
15 x 135

Yeah...see that above?  I did that much volume after 5 days of rest...I should of lightened the loads.  But instead I just did it..thinking I was badass...but...

WOD
60 x Box Jump Overs (it was a 60 cal row but I cannot row now)
300 x Singles
1200m Run

I go to 400m run..and my back started hurting that I could not run anymore. I could barely walk it in.  it sucked. It was bad...terrible.

I should of went lighter on the backsquat. But I let my ego and ignorance get in the way of finishing this pretty simple wod. I should of done OK on it. Sigh...horrible.

Nothing left to say about this one....