Tuesday, September 29, 2015

09292015 Tuesday Deads and WOD

Man this is not a great week for my strength program.  I failed bench and today I failed my deads.  Let's get into it...

HEAVY DEADS

Warm Up = roll, stretch
Empty Bar work - twists, good mornings and RDLs
135lbs x 5 (2)
135lbs x 5 RDLs (2)
225lbs x 5 (2)
255lbs x 3
315lbs x 3

WORKING SET 5 x 5 @ 355lbs
**FAIL**
5/5/5/1/2

That 4th set messed me up. I did ONE rep and felt like I was going to collapse.  So I grinded through the last set and only got 2 reps. Sigh...I guess I have to do it again next week.  GRRRRR!!!!


WARM UP
400m Run w 25lbs plate stop at each corner and do 10 x squats
3 rnds of 10 x Squats,Jumping Jacks, Lunges
Stretch

SKILL

Banded Runs 25 meters x 5 w Purple Band

WOD

10 min of work
15 x C&J
15 x Burpees
10 x C&J
15 x Burpees
5 x C&J
15 x Burpees
Remaining Time - AMRAP of C&J
Rx @ 135lbs

COMPLETED - 63 Reps


Monday, September 28, 2015

09282015 Monday 2x Fails

Well, it was not a "great" day. I got some work in...but did not complete the workouts at least to what I wanted.  Read the bad news below.

HEAVY BENCH

Continuing the strength programming today is my 5 x 5 bench day.

Warm up
Stretch, Roll, Bands

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 3

WORKING SET 5 x 5 @ 255lbs
5/5/5/5/3

UGH!!! I was so mad and pooped I could not finish this.  This sucks! SUCKS! So guess what...I have to do this weight again next week. I have to complete all 5 sets and all 5 reps before I can move on.

WARM UP
3 x
10 x wall squat
10 x sit ups
10 x push up
100m run

Stretch

SKILL

EMOM 7 min
5 x Snatches @ 95lbs

WOD

"NANCY"
5 RFT
400m Run

15 x Overhead Squats @ 95lbs
Time cap - 20:00min
DONE - 20:11
BOOOOOO!!!!!

Truth is I know I sucked on the OHS...I know I bro repped....A LOT.  I know my OHS sucked really bad.  It takes a long time for me to warm up to OHS.  So towards the end I felt I got deeper and bad better form.  So bro repped and all and still was slow. I know it was my running...per usual.  Figure it takes me 3 min or 4 min to run the 400,....5 x 3 is already 15 min...so...yeah do the math and I know I was going to be slow.

Well hey everyday is another day to improve.  So improve I shall....

Sunday, September 27, 2015

09272015 Sunday Skwaat and OHS day

Good session today.


Coach Jose of Highland Park Crossfit joined me today and we wrecked those weights!  Good stuff!



HEAVY SQUAT DAY!!!

Warm Up
Rolling, Empty Bar, Hip Circle

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5

WORKING SET 5 x 5 @ 265lbs
***COMPLETE***
Woohooo!  Next Week...275 baby!

OVERHEAD SQUATS - Heavy Triples

135lbs x 1  - felt so heavy, I almost gave up...literally it felt like the world was on my shoulders. I felt weak.
135lbs x 3  - COMPLETE. I finally got shit together and got it done.

155lbs
165lbs

185lbs - FAIL. I got the bar overhead but could not squat it.

Good workout today...felt really good.

Thursday, September 24, 2015

09242015 Thursday 2x

Another day of peer pressured into doing a wod.  UGH!  But honestly it was good I feel GREAT!

Today is supposed to be light squat and bench.  I benched yesterday light...and today I squatted.

BACK SQUAT
Warm up
Hip Circle
Roll
Empty Bar x 10
135lbs x 5 (2)
185lbs x 5 (2)
225lbs x 5 (2)

WARM UP
3 x
10 x Mountain Climbers
10 x Sit ups
10 x Push ups

Stretch

STRENGTH/SKILL
More Back Squat! 3 x 3
135lb x 5 Pause
225lbs x 3
275lbs x 3
225lbs x 3

WOD

60 Cal Row

50 x Goblet Squat @ 53lb = L3
40 x Kettle Bell swing *same
30 x Plate Lunges @ 35lbs = L3
20 x Burpees over Erg
10 x Sit Ups

DONE - 16:44

Not bad...not bad.

Tuesday, September 22, 2015

09222015 Tuesday WOD

Double duty today....Heavy Deads and a WOD. Let's go!

HEAVY DEAD DAY

Warm up
Stretch
Empty Bar Good Mornings
135lbs x 10
225lbs x 5 (2)
315lbs x 3 (2)

WORKING SET 5 x 5
345lbs - COMPLETED!!!!
*up 10lbs next week!  =)

WARM UP
1 min - 200m Run
2 min - 10 x Squats, Sit ups
3 min - 30 sec plank
3 Rounds

SKILL
Bench 5 x 5
205lbs
*I went light...as I did bench yesterday and my boobs were aching.

WOD
3 Rounds For Time
20 x Front Squats
20 x Shoulder to Overhead

20 x Pull Ups
Rx = 95lbs
DONE - 17:16

It was tough and a good workout. I am happy I was able to complete my strength and get a metcon in.

Monday, September 21, 2015

09202015 and 09212015 WODs

I missed logging my workout yesterday....so I will make it up here.

SUNDAY SKWAAT DAY...easy post.
Warm up
*used the HIP CIRCLE today...it made a difference for sure. The squats felts better. Have to keep trying it out.
Stretch
Roll

BACK SQUAT

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5

*Working Set*
255lbs for 5 x 5
COMPLETED
*next week up 10lbs.

Practice dubs


MONDAY WOD

Heavy Bench Day
BENCH
Empty Bar x 10 (2)
135lb x 10 (2)
185lbs x 5
225bs x 3

*Working Set*
245lbs for 5 x 5
COMPLETED
*next week up 10lbs.

WORKOUT
Warm Up
3 x
10 x Squats
30 x Singles
10 x Jumping Jacks
10 x Lunges

Skill

Dubs
2 min - AMRAP
1 min rest
2 min - AMRAP
29 reps completed

WOD

*Abbate - modified to a lesser run
800m Run
21 x Clean and Jerks @ 135lbs = L3
400m Run
21 x Clean and Jerks
800m Run

Time Cap - 21 min
COMPLETED - 26:25
I know this was because of the run. I already lowered the weight to L3...so it was not the weight. I do not think it would of made any difference if I lowered the weight more. The run was just slow as always.  I remember starting my last 800m around 18 - 19 minutes...so yeah it took me like 7 min to run the last 800m.  Sad.


Friday, September 18, 2015

09182015 Friday Fun

Today is supposed to be a REST DAY but I went in and did a quick wod and worked on some technique stuff.

warm up
stretch
roll
empty bar presses, clean grip and snatch grip, pulls, tall snatch, muscle snatch etc.

SNATCH TECHNIQUE

Snatch Balance x 3 + Overhead Squat x 3
Empty Bar
75lbs
85lbs
95lbs

WOD

1 min of Squat Clean
1 min of Shoulder to Overhead
2 min of SC
2 min of S2O
3 min of SC
3 min of S2O
Total of 12 min of work
75 reps completed
*I subbed for POWER CLEANS because I cannot squat clean
@ RX = 135lbs

Not bad not bad...

Thursday, September 17, 2015

09172015 and 09162015 Workouts!

Today is a special special day.  I will get into it later.



WEDNESDAY 9/16 I did a deadlift workout.  Part of my 80/20 program
5 x 5 heavy deads.
Warm up and got to a working set of 335lbs
5 -2 (I did not chalk and the bar slipped!) - 5 -5 -5
*so because I missed the 2nd set I have to do the weight again.  But at least I KNOW I can do it...so the next session I can add the 10lbs and be OK.




THURSDAY 9/17 PR PR PR PR PR PR PR!!!!

Ok..my hatred of running is no secret.  I am just not a runner I hate it I hate it I hate. I just don't like it. I would rather do 3 x strength base workouts then run 1 mile. I just hate it.  BUT..today's skill was 1 MILE RUN!

Warm Up
2x
250m Row
10 x squat + Plank hold

Skill

1 MILE RUN
Previous runs: 8/2014 - over 16 minutes, 5/2015 - 13;10
Previous PR - 6/2015 - 12:16

TODAY'S NEW PR!!!! - 11:26!!!!!

Sooooo Happy Happy Happy!!!

WOD
10 min of
3 x Hang Cleans
3 x Front Squats
3 x Burpees
@ L3 = 115lbs

Add 3 reps every round
COMPLETED - 9 + 20

I am a Happy Panda!!!




Monday, September 14, 2015

09142015 Monday ANGIE

Angie sucks...this workout is horrible.



STRENGTH
I am starting a simple strength program. It is a 4x a week where you do the 3 big lifts.  Lifting heavy 3 days and 4th day light repeats.  Basically this is what I am doing:

SUNDAY - Heavy Squat
MONDAY - Heavy Bench
TUESDAY - Heavy Dead
WEDNESDAY - Rest/Metcon/Oly Tech
THURSDAY - Light Squat, Light Bench 
FRIDAY - Rest/Metcon/Oly Tech
SATURDAY - Rest/Mash/Tech

I squatted alot on Sunday...and today I did bench.

BENCH
Empty Bar x 10
135lbs x 5 (3)
225lbs x 3

Working Set 5 x 5
225lbs
DONE - Complete.
**so what this means is next bench day I have to do 10lbs more.  Next bench is 235lbs.  If I can complete that I go another 10lbs and so on and so on.  If I cannot complete the 5th rep on the 5th set, I have to do it again until I can.  If I follow this across my lifts I should be able to raise it significantly within the next year.

CROSSFIT
Warm Up
20x burpees
400m Run
Stretch

SKILL
Front Squat 5 x 5
I only got to 65lbs forcing my front rack. It was horrible...but instead of using my "body builder" grip I tried my best to for the front rack. It was not good.

WOD
"ANGIE"
100 x Pull Ups
100 x Push Ups
100 x Hanging Knee Raises (supposed to be sit ups, but I cramp so I did something harder)
100 x Air Squats
30 min time cap
I DID NOT FINISH...I started with Push Ups and ended with Pull Ups and I only got to 65 Pull Ups at the time cap.

Oh well...what can you do?





Sunday, September 13, 2015

09132015 Sunday Skwaaat Day

Typical Sunday at the box!

WARM UP
Roll
Stretch
Empty bar twists and good mornings




BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (2)
225lbs x 3 2)

WOD
E2MO2M - Every 2 min on 2 min = 20 minutes
3 x Backsquat

275lbs 0-8 minutes
255lbs  10-16 minutes
225lbs 16-20 minutes

Technique Work
Butterfly Pull ups
Double Unders


Friday, September 11, 2015

09112015 9/11 Workout

This day or remembrance...14 years ago the world changed.  I wont go into it...but I know what where I was and what I was doing. It changed a lot of things...so I will never forget.

On to my blog post..

WARM UP
Rolling, Stretch

SNATCH TECH
Empty Bar Practice - Burgener Warm Up (3)

Complex = Snatch + Hang Snatch 
*pretty much power snatch, working on my mobility trying to squat more and get more limber on the bottom.  Working on my hand position as well.  Felt faster and better.  Just the mobility issues.  But I feel my position overhead and overall pull overhead is OK?

65lbs x 2
75lbs x 2
95lbs x 2

WOD
4 Rounds For Time
400m Run
15 x Thruster @ L3 = 75lbs

DONE 19:36

Not my best..in fact this workout are my WORST movements. Running and Thrusters.  Horrible.  But I got through it. It sucked.

Thursday, September 10, 2015

09102015 Thursday Heat

2nd day of Los Angeles heat wave...it was hot.  I will repeat myself. It is HOT even know as I am typing this at 830PM.

Being "Funemployed" sucks but I am enjoying meeting up with the bros at the box and getting in some good and fun workouts.  Today was another one...

usual WARM UP
Roll, Stretch and Roll some more...

WOD
3 Rounds For Time
1 min - Cal Row
1 min - Lunges w 45lbs Plate
1 min - Goblet Squats w 70lb KB
1 min - Pull Ups
1 min - Rest

Total reps - 138

Let me tell you the goblet squats sucked. My lunges sucked too...but the goblet squats killed.  Like killed me.

Then I decided to do some clean and jerks..as my friend did his workout.
Clean and Jerks @ 155lbs = total 17
1-2-3-4-5-2 (tried for 6 and failed)

It was good. I am happy and lost like 5 lbs in sweat.