Thursday, October 29, 2015

10292015 Thursday WOD


Walked in to get a workout in before I had to run the 6pm class.

Row, Stretch, Hip Circle
Burgener Warm up + Skill Transfer Drills x 2 w PVC


Empty Bar x 10 (2)
95lbs x 5
135lbs x 5 (2)

Working Set
195lbs 5 x 7

4 Rounds for Time

12 x Toes to Bar
12 x Push Jerks @ 135lbs
12 x Box Jumps @ 24"
DONE - 17:35

I will admit my toes to bar were probably broreps. I hit most of them but I will readily admit there were a few no reps.  CLOSE but no cigar ya know?  Ehh...the fact I can even do 1 is a feat in itself.


Tuesday, October 27, 2015

10272015 Tuesday WOD


Went in early to do some Deads before class...

Roll, stretch...warm up


Empty Bar x 10 (2)
135lbs x 5 (2)
225lbs x 5 (2)
275lbs x 3
315lbs x 3
365lbs x 1 x1 x 1

3 x 10 Squats and Jumping Jacks + 100m Run


Max 7 Rep Front Squat
*I used straps to get into position.  Hit 185lbs for the 7.  Not my max...I think I can hit 225lbs.  But yeah did not go crazy.


750m Row
50 x Wall Balls @ 20lbs
800m Run
50 x Wall Balls
DONE - 17:19

I am going to complain here...I was cheated tonight.  The original WOD was 2 rounds of the row and WB. Now it is not fair I had to run...think about it. I can row a 750m in 3 min or takes over double that to run 800m. I probably takes me 7 or 8 mins to run/walk an 800.  So I should of had a 12 min time. For sure a sub 13 minutes. Oh wells...I am done complaining.

Monday, October 26, 2015

10262015 Monday WOD

Came in for some light bench..saw the programmed WOD for the day and luckily for me the "bros" that were there decided to do something else.


Empty bar x 10 (2)
135lbs x 5 (2)
225lbs x 3 (3)

3 Rounds for Time
500m Row
21 x Burpees
12 x Thrusters @ 75lbs

DONE: 18:38

The row was the best, I kept all 3 of my 500m under 2 min.  Burpees are just slow and slow and very slow.  I had to scale the thruster to 75 instead of Rx of 95lbs.

Then I went back with my boy and we did...

Empty Bar x 10
135lbs x 5 (2)
185lbs x 5
225lbs x 3 (4)
275lbs x 3

Done...finally got to go home after spending like 3 hours at the box.

now time to eat the meatloaf and mash I got from Costco last week!

Sunday, October 25, 2015

Crossfit Weightlifting Oct 24-25, 2015

What an amazing weekend.  I learned so much...

This weekend I took the Crossfit Weightlifting Trainer Course. Previously, I took the Catalyst Athletics course about 2 years ago...that somewhat prepared me for this weekend.  Head Catalyst coach, Greg Everett was coached for 3 years by Crossfit Weightlifting head coach the super respected Mike Burgener.  "Coach B" is such an expert and professional, his weekend course is excellent and very well run.

The seminar was held at Crossfit Oxnard.


I am most proud of my cool pic with the man himself!  Me, Coach B and Coach Wu!


We went over the Snatch on day 1 and the on day 2 we did the clean and jerk.  I am pretty excited to work on and teach others what I learned.

I met some amazing people too.

Here is a quick in the LAUNCH position!

I hope I am able to help some people with my new found knowledge.  We shall see how it goes.

Ready to start the new week!!!

Wednesday, October 21, 2015

10212015 Wednesday DNF

YAY! I did not finish another workout!

I swear I should of scaled to L3 and did this lighter weight.  We shall see....ugh.

Came in and worked on a light complex to practice my overhead position and overhead squat.


Snatch Balance x 2
Overhead Squat x 2

Empty Bar x 2
65lbs x 2
75lbs x 2

3 x
250m Row - I hit a 52 sec PR!
10 x squats
10 x jumping jacks


1 min rest
1 min rest

run w 14lb med SUCKED!!  I did L2 at only 14lbs!

Front Squat
Push Jerk
@ 135lbs Rx
18 min time cap - DID NOT FINISH!!!  WAAAAH!!!!

I finished the 15 front squats and that was it....HORRIBLE.

I am really thinking maybe I should of went to L3 at 115lbs...but my buddy says 115lb would of been too easy.  We are going to try this again and test it at 115lbs.

Tuesday, October 20, 2015

10202015 Tuesday WOD

Went in for a little barbell fun. It was not fun....not at all.

Usual warm up...roll the back and legs and glutes, stretch a little
Empty Bar RDL x 10 (2)
Empty Bar Deads x 10 (2)

135lbs x 10 (2)
225lbs x 5 (2)
315lbs x 2 (3)

10 x Strict Press
15 x OHS - FAIL Skipped it
20 x Push Press
25 x Front Squat
30 x Push Jerk
35 x Back Squat
@ 115lbs

DONE - 20:05

OK Let me explain...I overestimated myself. I thought I could pretty easily do this workout.  But...I dont think I warmed up fact I KNOW I did not.  The strict press should of been UNBROKEN but I dropped it at 5 reps.
I then tried the OHS and failed. I could not even get the weight overhead...and when I did I could not hold it...and had to put my straps on. I wasted so much time tinkering with the wrist wraps only to fail the squats. I just skipped it and moved on...not after wasting precious seconds and a couple minutes.  I almost wanted to just give up. But I figured just move on.  So I pushed through the workout.  I am NOT happy with my time. I know I could and should do better. I can probably knock this out in sub 15 minutes.  Ugh.

I am going to work on my OHS. I have to. I cant let that be my worst movement nest to thrusters or cleans.  Tomorrow I am going to work on snatch balance and OHS.  Just do that complex of maybe 2 and 2 until I fail. I have to...I have to...I have to.

I am determined to get my OHS up to par. I should be able to at least rep out 115lbs...I know I can do 75lbs and 95lbs.  SO FRUSTRATING!!!

Monday, October 19, 2015

10192015 Monday Bro Sesh

Walk into the box thinking ok what is the WOD going to be tonight...only to be roped into another BRO SESSION.  OK...peer pressure is a bitch aint it?

Bench Warm Up = *side note, so my strength program is going to take a backseat another week. I am busy this coming weekend (more on that later....) so I figured it is not going to be worth it. So I will consider this the 2nd "deload" week from the program. I will start fresh again the week of Halloween.

135lbs x 10 (2)
185lbs x 5 (2)
205lbs x 5 (2)

Then me and the other 3 dudes at the box...did this...this is MY workout. The others scaled and modified their own version.

Scaled @ 135lbs
5 Rounds for Time
12 x Deadlift
9 x Hang Cleans
6 x Shoulder to overhead

In between each round perform 2 x Strict Ring Dips and 2 x Strict Pull Ups.

DONE = 19:00 minutes.

Now I can strict pull up to about 5 w relative ease.  Any more than that I need to kip.  So I was A OK on the pull ups.

I needed to practice and work on my strict ring dips anyway so it worked out.  I never understood "kipping ring dips" it just never made sense to me...but oh wells...I will keep to the old fashioned strict version.

This workout was pretty good. It worked and taxed 2 totally completely different systems in your body.  It sucked during but afterwards I did feel good.

Now time to rest..and enjoy this RAINY NIGHT in LA!!  I do love the rain....I love the sound and the smell...I hope it rains throughout the night.  

Thursday, October 15, 2015

10152015 ThursdayWOD

Happy Birthday to Jose the head coach and owner of Highland Park Crossfit!

A few of us came in early to WOD at 9AM so we could all go have breakfast after.  It was a good morning for sure!

3 x 10 Squats, Sit Ups and Jumping Jacks + 100m Run


EMOM 8 min
Even - 5 x Snatch
Odd - 5 x Hang Snatch

I only used 65lbs...and tried to get under the bar...but without proper warm up, it is impossible. Sigh..

4 Rounds For Time
21 x Wall Balls @ 16lbs
18 x Plate Lunges @ 35lbs
15 x Kettlebell Swings @ 53lbs
12 x Push Ups

DONE : 14:09

After that we headed to a little diner in Eagle Rock and had breakfast!  Woohoo!

Wednesday, October 14, 2015

10142015 Wednesday Double

Came in early and in an effort to make up for my crappy start of the week. it goes..


Warm Up, stretch, roll
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 5 92)
275 x 1

WOD #1
EMOM 15 minutes (*every minute on the minute)
2 x Deadlifts
2 x Hang Power Clean
2 x Push Press
@ 155lbs

Rest 20 minutes....

Warm Up
3 x 10 of squats, lunges and push ups + 100m run

Strict Press
8 - 6 - 4 - 2
My final 2 reps @ 155lbs

WOD #2

Squat Cleans @ L2 = 65lbs

DONE - 20:22 - DEAD LAST...again.  yeah I was last...again.  Did I say I was last?

Good thing is I got 2 workouts in...the bad thing is I was last again. Bleh...

Tuesday, October 13, 2015

10132015 Tuesday WOD

After the Sunday disaster I got myself into the gym this afternoon.  I was last but oh wells...such is life.


Strict Press
Empty Bar x 10 (2)
95lbs x 5 (2)
115lbs x 5 (2)
135lbs x 5 (2)
155lbs x 3

400m Run
3 x 10 Squats, Jumping Jacks, Lunges


Pause Back Squat
5 x 3 at 215lbs

4 Rounds For Time
20 x Goblet Squats @ 53lbs
20 x Russian Twists @ 16lb
20 x Box Jumps *30" box for 3 rounds mod to 20" for last round
200m Run
DONE 18:58

I was the whole class...LAST. Oh cant win them all....

Monday, October 12, 2015

Bridge To No Where - My Farewell Hike

It all started on a bright HOT and Sunny SUNDAY 10/11/2015 Morning in Highland Park in front of Highland Park Crossfit.

I was at McDonald's down the street around 730AM had a sausage biscuit w egg, hashbrowns and a Vanilla Iced Coffee.  Drove up met with Jose...and we waited. 8AM call time...everyone is late of course.

We get on the road a few minutes later with 2 car loads.  Box members and 2 new friends joined us. 8 Total.  The mantra was
8 Go in 8 Go out!

Well that didn't happen...

We headed to THE BRIDGE TO NOWHERE!  This is a hike and spot I have heard about and thought sure I want to go see this odd bridge, you can read about the history HERE.

It is actually not that far. 210 freeway heading east from Pasadena, exit in Irwindale and head north towards the mountains. A few twists and turns and we arrive at the trail.

Hike to the Bridge To Nowhere

Here is the happy group!

Hike to the Bridge To Nowhere

It was really gorgeous. The scenery is so pretty, the running river. The running water follows you throughout the hike so it is really calming and in a weird way makes you feel safe. Because you wont get just follow the river all the way.

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

Quick little stop to sun block up, take a sip of water...look around

Hike to the Bridge To Nowhere

our first of maybe 4 river crossings....your feet WILL GET WET....the cool water actually feels pretty good..but yeah you need good socks and shoes for blisters and such...

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

as we hiked I tried to snap some pics on my phone.  PRO TIP..make sure you have your phone in AIRPLANE mode so you dont kill your battery but can shoot as many pics as you like!

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

Sunshine and blue OCTOBER people...I LOVE SO CAL!!!

Hike to the Bridge To Nowhere

FINALLY we arrive....

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

Here is the group walking to look over the bridge.  As you can see in the background, you can reserve a spot to actually bungee jump from the bridge.  They meet at 730AM in the lot and hike up together and all stay and jump and then come back down.  Kinda cool...not for me...but kinda cool.

Hike to the Bridge To Nowhere

Hike to the Bridge To Nowhere

resting and drying out the feet...this will play into the second part of the story...

Hike to the Bridge To Nowhere

Bridge selfie as Val and Julio take a breather....finding shade along the bridge!

Hike to the Bridge To Nowhere

So goal achieved...we reached the bridge. A long hike...about 5 miles in and 5 miles out.
You can stop reading here...

I am about to complain and whine below...a long feel free to stop here.

go ahead...bye...thanks for reading this far...

OK...RANT ON!!  Anyone that knows me, knows I have "bad feet." They are flat, not very mobile, gouty, heel spurs, calcium growth along my Achilles etc is amazing I can walk. Prior to this hike I would go on fun hikes. 2 hours or less. I think I once went to see the waterfalls in Arcadia and that takes about 3 hours...and guess what my feet were hurting after that.  This hike? Man....5 to 6 hours...I bit off more than I can chew.  I made a few mistakes.

First...thanks for doing Crossfit...I actually was not tired or out of breath. My lungs and cardio was good, I always had my I all that was good.  But like they say you are only as good as your weakest link...and my weak link are my feet....and the shoes I chose to wear.

I dont own hiking I wore what I thought would be the best!  Trail Running Shoes right?  As you may have seen in the pic above I wore my old INOV-8 crossfit shoes.  These are what I wore before Nike made crosstraining shoes for CrossFit.  INOV8 originally intended these for trail running but crossfitters started using them as there were flat, light, flexible and had good grip.  Perfect for CF. I wore these...

F LITE 195

I was fine on the way up...I knew there would some problems but not as bad as it was.  The shoes made every rock and pebble hurt my feet.  So on the way down I was going SOOOO SLOW...I had to maneuver my big clumsy ass over these rocks with 2 sore feet. It was horrible.

My friend finally felt so bad for me we traded shoes. He stuffed his 11 feet in my 10 shoes and he finished the hike in my shoes and I wore his Nike Free Trainers.  It helped immensely.

Let me tell you....I have suffered before...but not like this. I had to stop every few feet...the whole path is rocky and jagged and I have to shuffle my broken feet across these terrible.'

It was this...and I just did my best...keep going keep going.

I felt so bad for my friends...and they are the BEST for waiting and putting up w me.  I was so behind 2 of my friends waited and hiked the rest with me.  The other crew had to leave, I dont blame them.  I kept the hike back maybe an extra hour...hour and a half. Fellow hikers would pass me and ask if I was was bad.

People talk about DIGGING DEEP and get MENTAL and OVERCOME the adversity and PAIN.  I had to dig deep. It sounds stupid to most...but I really had to get into my head and tell myself THIS DOES NOT HURT KEEP MOVING. I yelled FOCUS to myself ala the Rock..

I kept repeating to myself...I had to just keep moving...keep moving.

I will never do this again...this was my farewell hike.  I know better...I cannot walk more than 2-3 hours...on rocks or flat land. I just cannot do it. I WONT DO IT.

I barely could drive myself home and limp into my apartment. Standing in the shower in pain...and finally getting to ice my feet. It got so bad I literally peed in a bottle because I could not get myself to the toilet.  Times like this I wish I had a GF to take care of me...LOL.  Man it was bad.  After my shower and feet in ice it was a little past 730PM.  Almost 12 hours later...

As I am typing this my feet are better.  Still going to take it easy and not workout today. I am going to have some lunch and ice my feet some more. I plan on going for a foot massage later tonight. I need to be mobile tomorrow. I plan on working out.

But yes I was in a dark place in those mountains yesterday...and I felt so bad for keeping my friends behind.  So thank you to my friends...