Tuesday, August 16, 2016

08162016 Tuesday AM

Warm Up
400m Run
3 x 10 - Squats and Lunges + 5 x Push Ups

Skill
Banded Running
x5

WOD
3 ROUNDS FOR TIME
25 Cal Row
25 x KBS @ 53#
25 x Burpees

As RX

DONE - 23:14

Monday, August 15, 2016

Weekend Workouts 08132016 - 08152016

Monday morning catch up...

SATURDAY 08132016
I coached 2 classes this morning and then met w Coach Wu to go over some Snatch Technique.  I did very light drills w 75lbs working on strong start positions and pushing my inner thighs out.  Good stuff.

SUNDAY 08142016
SUNDAY SKWAAT DAY!!!

BACK SQUAT
Empty Bar x 10 of twists and good mornings
Empty Bar x 10 for 2 sets
135lbs x 10

Working Set
155lbs x 5
205lbs x 5
225lbs x 5
255lbs x 5
275lbs x 5
315lbs x 3 **this actually felt kinda light. Progress is being made at this weight. I felt OK with a triple this morning!

Clean Pulls
95lbs x 5 for 2 sets
135lbs x 5 for 2 sets
185lbs x 3 for 2 sets

Bench Press
Empty Bar x 10
135lbs x 5
155lbs x 5
205lbs x 5
255lbs x 5
275lbs x 3

DONE!

MONDAY 08152016
Robbie's Bday WOD!

Warm Up
20 cal Assault Bike
3 x 10 - lunges, jumping jacks and squats

Skill
Front Squat 5 x 5
worked to 155lbs very lights and chill

WOD
15 minute AMRAP
31 x Clean and Jerks at 135lbs
then
15 x Pull Ups
15 x Push Ups
15 x Toes to Bar
Completed 1 round plus 30 reps as Rx.
I PRed my GRACE time!!!
I finished 30 x Clean and Jerks at 135lbs in 3:54!!!!

I think my last attempt was 4:06.  
YAY FOR ME!!!

Thursday, August 11, 2016

08112016 WOD

Warm Up
30 cal on Assault Bike
3 x 10 - squats, scorpions and lunges

SKILL
8 min EMOM
5 x Power Snatches at 100lbs

WOD
800m Run
21-15-9
Deads @ 225lbs
Burpees
800m Run
as Rx

DONE - 26;24

Tuesday, August 9, 2016

08092016 Tuesday WOD

Pretty normal day...

WARM UP
3 x 10
Squats, Jumping Jacks and Lunges
+ 30 x singles

SKILL
1 min x Dubs
30 sec rest
2 min Dubs
1 min rest
1 min Dubs

I was able to do 21 reps.

WOD
21-15-9
Hang Clean and Jerk @ L3 = 115lbs
Front Squat
400m Run

DONE - 24:29

Monday, August 8, 2016

The WEEKEND WORKOUTS and Today

I know...been so lazy this weekend.  Totally have not blogged my workouts.

I am going to try and do this from Memory...so the actual times and I probably forgotten a lot.  I will go backwards...

MONDAY 08082016
Warm Up - 400m + 3 x 10 Squats, Sit Ups, Jumping Jacks

SKILL
Strict Press - 10-8-6-4-2
I worked up to 175lbs x 2

WOD
"BARNEY"
20 Minute AMRAP
400m Row
20 x Wall Balls @ 20#
20 x Burpee Box Jumps @ 24"
10 x Pistols - used a 15" height

Completed 2 Rounds + 1 (finished the Row and 10 x wall balls)


SUNDAY 08072016
Sunday Skwaat Day

Back Squat
Empty Bar x 10 - Twists and Good Mornings
Empty Bar x 10
135lbs x 10
185lbs x 5
205lbs x 5
225lbs x 3
255lbs x 3
285lbs x 3
315lbs x 3
335lbs x 3 - DONE

Snatch Complex
2x Snatch Dead, Snatch High Pulls, High Hang Power Snatch, Overhead Squat
Empty bar x 3
75lbs x 3
95lbs x 3


SATURDAY 08062016
Bench Press
Empty bar x 10 (2)
135lbs x 10
155lbs x 3
175lbs x 3
205lbs x 3
255lbs x 3
275lbs x 3

"CHRISTINE"
3 Rounds For Time
Row 500 meters
12 Deadlifts: body weight = 245lbs
21 Box jump, 20 inch box

DONE - 18:17
I am OK with that...about 6 mins a round.


I did a WOD on Friday but I cant remember it....  =(



Friday, July 29, 2016

07262016 WOD

Nice horrible burpee WOD today.

WARM UP
30 cals on Assault Bike
3 x 10
Squat Jumps, Jumping Jacks and Situps

SKILL
3 x 5 Front Squat
@ 145lbs

WOD
21-15-9
Thrusters @ L3 = 75lbs
Burpees
+
400m Run

DONE   20:30

The burpees killed me...so slow.  No bueno.

Waaah...

Monday, July 25, 2016

07242016 & 07252016 WODs

FASTER!!!  Yes I was faster this morning!  But let's get Sunday's lifts out of the way.

SUNDAY 07245016
Warm up Stretch

BACK SQUAT
EB 10 x Twists and Good Mornings x 2
EB x 10
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 5
235lbs x 3
285lbs x 3

DEAD
RDLS @ 155lbs 3 x 5
205lbs x 5
255lbs x 3
275lbs x 3

BENCH
EB x 10
135lbs x 10
155lbs x 5
205lbs x 5
235lbs x 5
255lbs x 3
275lbs x 2 (felt a twitch in my elbow so stopped at 2 reps)


MONDAY 07252016
WARM UP
3 x 10 squats, push ups + 100m overhead plate walks

SKILL
BACK SQUAT
4 x 8  - worked to 225lbs

WOD
NANCY
5 Rounds For Time
400m Run
15 x Over Head Squats @ L3 = 75lbs

DONE - 21:56!!!!!

Last time I did this workout I finished in 22:36 and then before that I finished over 23 minutes!

EVERYTIME EVERYTIME YOU MUST TRACK PROGRESS!!!  I did not even realize I PRed this workout!  If I knew I was on track I may have tried to go faster. I felt a bit sluggish this morning but I pressed through! SUPER HAPPY!!!  YAY!



Thursday, July 21, 2016

07212016 Thursday WOD - CrossFit Games Masters Finals

Warm Up
Tabata Assault Bike
33 cals
Stretch

SKILL
Thruster
10-5-5-3
Worked to 115lbs for a triple

WOD
3 ROUNDS FOR TIME
400m Run
100 x Singles (dubs as Rx)
10 x Clean and Jerks @ L3 = 115lbs

DONE - 19:04

*I ALMOST for 100 unbroken singles! I tripped up at around 95 or 96!! UGH!  I got all excited and tripped up!  DAMN!

Going to leave work a bit early today and head down to Carson CA at the Stub Hub Center for the Reebok CrossFit Games - today is the final day for the MASTERS!  Going to meet my friends and cheer on SUSAN HIRST who currently as I am typing this at 8:30AM is sitting SIXTH PLACE!!!!

WOOHOOO!!!  Looking forward to seeing her compete in the finals. #HirstFirst!!!!

Tuesday, July 19, 2016

07192016 DNF

FAIL.

I DID NOT FINISH.

WARM UP
3 x 10
Jumping Jacks
Jump Squats
Sit ups

SKILL
Front Squats
5 x 3 w 3 sec pause on last rep
155lbs

WOD
4 ROUNDS FOR TIME
30 Cal Row
30 KBS @ 53#
30 Wall Balls @ 20#
as Rx - 25 min time cap

DID NOT FINISH
3 rounds...and dead.

NO BUENO.

Monday, July 18, 2016

07172016 and 07182016 WODs

Again, I know I have been lagging.

7.16 I went to the NIKE House of Metcon event.  I did a 20 min partner WOD there.  I will have to post about it later on a different post.  I want to post the images.

SUNDAY - 07172016
Sunday Skwaat Day
BACKSQUAT
Warm up and Stretch

Empty Bar x 10 (2)
135lbs x 5 (2) via tempo
155lbs x 5
185lbs x 5
225lbs x 5
265lbs x 3
285lbs x 3
315lbs x 3
335lbs x 1

Went to the back did some tire flips and sled pushes

50m Tire Flips x 2
50m Empty Sled Push x 2


MONDAY - 07182016
Great Workout Today!

WARM UP
3 x 10
Wall Squat
Sit Up
1 x Bear Crawl
100m Overhead Plate run @ 25lbs

SKILL
400m x 4
1 min Rest in between laps
*I "cheated" and only rested 30 sec
13:40? I forgot the exact time.

WOD
3 ROUNDS FOR TIME
25 x Box Step Ups @ 24"
15 x Cleans @ 115lbs
25 x Box Step Ups
10 x Snatches @ 115lbs

DONE L3 = 20:34

NOT BAD!!!!

Pretty happy.  The Box Step ups were very slow for me.  I was able to knock out my cleans 10 + 5 and the snatches 5 + 5.  I am sure I can complete both movements under a minute.  So...basically the rest of my time was the box steps.  I just have to take my time going up and down.  I am a heavier more fluffy dude so I am no able to bounce back and down. So yeah...but a great workout indeed.  Today is one of those rare occasions where the WOD is good.  Loved it.


Monday, July 11, 2016

07112016 Monday WOD PR


LOVE IT WHEN I IMPROVE!!!



WARM UP
400m Run
3 x 10
squats, sit ups + 1 x bear crawl


FRONT SQUAT
10-10-5-3-3-1
worked to 175lbs single

WOD - "JACKIE"

Yay!!!
1000m Row
50 x Thruster
30 x Pull Up
As RX - 13:11

here is my previous time...last year - Aug 2015

I WAS 1 MINUTE FASTER!!!  A whole minute!!  WOOHOOOOO!!!!  SO HAPPY HAPPY HAPPY!

That is progress I tell you!!!!

Thursday, July 7, 2016

Thursday 07072016 WOD

Just another day in paradise

WARM UP
500m Row
2 x 10 - squats, jumping jacks, lunges
300m Row

SKILL
Split Jerks
work to 135lbs x 2

WOD
3 Rounds
2 Min Max Cals on Assault Bike
2 Min Max Clean and Jerks as Rx @ 135lbs
2 Min Rest

TOTAL REPS - 93

Tuesday, July 5, 2016

July 4th Weekend WODs

Been a busy weekend...so here is the catch up!

FRIDAY 07012016
Warm up

WOD
3 Rounds For Time
400m Run
25 x Hang Snatches @ 95lbs
as Rx - DONE 17:44

SATURDAY 07022016
Just lifting...

Box Squats
work to heavy triples
265lbs @ 5 x 3

Overhead Squats
work to heavy triples
165lbs 3 x 3

SUNDAY 07032016
REST DAY

MONDAY 07042016
July 4th Partner WOD
For time
100 cal row
100 x wall balls @ 20lbs
100 x kettle bell swings @ 44lbs
50 x burpee box jumps @ 24"
50 x squat cleans @ 115lbs
Done - 27:16

TUESDAY 07052016
Warm Up
3 x 10 - squats, lunges, and jumping jacks

Skill
3 RFT
500m Row
400m Run
19 minutes and some change....I was able to get it under 20?

WOD
7 Rounds For Time
7 x Cleans
7 x Front Squats
7 x Burpees
as Rx @ 95lbs

DONE - 17:29

now time to chill...rest day tomorrow for sure...ahhh...I need a massage!






Thursday, June 30, 2016

06302016 WOD

Happy Thursday!!

Had a decent workout today!  Not bad at all..

WARM UP

30 cal on Assault Bike - 2:41
3 x 10
Push Up, Sit Up, Lunges
+ Bear Crawl (back and forth)

SKILL
EMOM 8 min
3 x Squat Cleans
Only used 115lbs

WOD
4 ROUNDS FOR TIME
400m Run

50 x Air Squats

DONE  - 19:41  NOT BAD!!!!  Sub 20 means under 5 min per round which is huge for me.  I was able to get through my squats pretty fast.  My last set of 50 I went unbroken!  I was able to keep my run under 4 mins and all squats completed under 1 min. So not bad...moved pretty good.  Slowly but surely the running is getting better.

Good morning indeed!

Monday, June 27, 2016

Monday 06272016 WOD + the weekend


Have to update the weekend...sorry for being LAGGY!

SATURDAY
Lifting Day

Bench
Hit 315 for a double

Dead
hit 315 for a double

just a bro session with Diaz...not much to write here


PR SUNDAY!!!!  06262016!!!
SUNDAY SKWAAAT DAY!!!!

PRs for everyone!!!

Today I hit 375lbs for a 10lb PR!!! YAY!!!!!

SOOOOOO HAPPY!!!!




MONDAY 0627 Good morning today...a WOD I actually enjoyed which means NO RUNNING!

Yeah today was one of those good days where everything falls into place and it was a great workout.

WARM UP
3 x
200m Row
10 x squats
10 x sit ups

SKILL
Dead Lift
5-4-3-2-1
worked to 335lbs for funsies.  As I have stated before I dont like to fry my CNS so early in the AM. So I get to a respectable weight and chill.

WOD
Grace <3 karen="" p="">10 min AMRAP
30 x Clean and Jerks @ 135lbs
Max Reps of Wall Balls @ 20lbs
Score is WB completed

I got 63 as Rx.

Not bad...felt good!

I am a happy panda this morning...
<3 karen="" p="">

<3 karen="" p="">

Thursday, June 23, 2016

06232016 WOD

Another good one for me...I think I scaled appropriately.

WARM UP
3 x
250m Row
100m Run
10 x Air Squats

SKILL
min 1-5 x 5 Strict Pull Ups EMOM
min 6-9 x 3 Strict Pull Ups EMOM

WOD
21-15-9
Hang Cleans
Shoulder to Overhead
400m Run

L3 = 115lbs

DONE -  17:00

felt good...last set of 9 reps I was able to go unbroken.  Once again, the run is my slow part of the workout. The barbell work is easy...I could of went Rx at 135lbs pretty easily.  But I know the run would of wrecked me.  I paced myself well....I am happy.

Good Thursday!!!

Tuesday, June 21, 2016

06212016 WOD

Relatively easy morning...felt good.

WARM UP
400m Run
then
3 x 10 - PVC OHS and Back Squats and Push Ups

SKILL
Strict Press
10-8-6-4-2
Worked to 175lbs for a double

WOD
4 Rounds For Time
500m Row
25 x Wall Balls @ 20lbs
as Rx - 19:20

Happy Tuesday!

Monday, June 20, 2016

06192016 and 06202016 WODs

SUNDAY 6/19
Warm Up

BACK SQUAT
EB x 5 (2)
135lbs x 5
155lbs x 5
185lbs x 5
225lbs x 3
265lbs x 3
285lbs x 3
315 x 1

OVERHEAD SQUATS
EB x 5 (2)
95lbs x 3
115lbs x 3
135lbs x 3 (2)

ASSAULT BIKE
Tabata
1 Mile
37 Cals


MONDAY 6/20
Warm Up
3 x
200m Row
10 x Squat
10 x Scorpions
10 x Sit Ups

SKILL
Front Squat
20-20-20
EB, 95lbs, 115lbs

WOD
"HELEN"
3 Rounds For Time
400m Run
21 x KBS @ 53lbs
12 x Pull Ups
as Rx - 17:21

NOT a PR...it felt faster but I looked my best time is 16:04 as Rx.  So womp womp.  I felt I was faster..but I guess not.

HAPPY MONDAY!!!

Thursday, June 16, 2016

06162016 WOD

HAPPY THURSDAY!

WARM UP
3 x 10
Squats, Jumping Jacks, Lunges

SKILL

Bench Press
10-8-6-4-2-1
275# for the single.
Again, I dont like to max out so early in the morning so I chill.  But for ego reasons I like to hit a weight the rest of the gym has to chase for the rest of the day! HA!

WOD
3 ROUNDS FOR TIME
400m Run

10 x Clean and Jerk @ 135lbs as Rx
DONE - 14:48

So I wanted to finish under 15 minutes as that would mean under 5 min a round. I know the C&J would be easy it was the run I was worried about.  I am able to keep to my pace of a brisk walk along the short length and run the long length. I did this during MURPH and it seemed to work well. I get enough rest to run the long at a good pace and make up some time.

The new bumpers also helped as they dont bounce around so it is easy to cycle singles one after another. I can crank out 10 pretty easy. I would say under a minute each one.  So if I can run a 3 min 400m I can be done under 5 min every round.

Not bad...I felt good this morning for sure.  I have not went Rx in a concentrated effort to move better.  Get my cardio and endurance up. Lighten the weight and move better.  So today going Rx was a first in about 6 weeks.  It was a perfect combination of just enough weight and just enough running.

Tuesday, June 14, 2016

Catching up 06142016 WOD

I know I know...I have been slacking so much.  I have been trying to get in the gym but it has been hard.  Work has been busy with travel and events it has really been a chore to get in and get it done.

After this week things shall calm down and I should be able to be more consistent..and with that..be able to log my workouts better.

Here is this morning's workout.

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
EMOM - 8 minutes
5 x Power Snatches at 75#
*used this for a warm up and get my shoulders warmed up and core stability, lower back etc.  This type of rep and workout is not meant for PR or going too heavy. It is meant in my opinion as a tech drill to get the form and muscle memory down.

WOD
15 min AMRAP
5 x Renegade Rows @ 30# DBs
10 x Kettlebell Swings @ 44lbs
15 x Box Step Ups @ 24"
100m Farmer Walks w 30# DBs

I completed 3 rounds + 15 reps
This was at Level 3 weight.  Again, I made a decision to go lighter to try and keep moving. The load is easy I could of went Rx but for sure I would of went slower.  I did everything unbroken except the box step ups. I am slow on those..but everything including the 100m was just unbroken never putting down the DB at all.

I felt good after...good sweat good movement and moderate to light weight.  I am ok with that.

Wednesday, June 1, 2016

06012016 Humpday WOD

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
Front Squat
5/5/5/3/3/2
Worked up to 185 x 2 using the powerlifter grip

WOD
1000m Row
Then
21-15-9
DB Thrusters @ L2 = 25lbs
Burpees
Then 1000m Row
**workout was 800m Run - I rowed instead.

DONE - Doesnt matter...  =(


Have to admit this workout sucked and I was horrible. I should of just let my ego slide and go down to 20lbs...maybe even 15lbs.

Since I have no "Front Rack" I couldn't hold the DBs for shit. I had to drop them on my shoulders or hold them close in front of me. It was TERRIBLE. I have to admit that.  I should of kept the movement above the weight and lowered to a weight my mobility can handle.

Poor workout for me...lesson learned.  I made sure I mentioned to the rest of the class to pay attention to their movement.

Tuesday, May 31, 2016

MURPH 2016

Well year 3 and I did it again...just a bit faster not my goal but a bit faster.

DONE - 66:38

MEMORIAL DAY - "MURPH"


I did NOT use a 20lb vest
I partitioned the movements but did them as Rx.

I did 10 rounds of
10 x Pull Ups
10 x Push Ups
15 x Squats
10 x Push Ups
15 x Squats

the mile runs killed me...but I found a little rhythm and it helped me push through.  Now I am dying....SORE AF!!!!

Monday, May 23, 2016

05212016 - 05232016

Weekend Workouts...so late and lagging on posts!

SATURDAY

Part A
FOR TIME
12-9-6
Snatch Grip Dead
Hang Snatch
Overhead Squat
@ 95lbs
DONE - 8:08

Part B
FOR TIME
50 x Bench Press @ 135lbs
50 x Cals on Assault Bike
DONE - 12:30


SUNDAY SKWAAAT DAY

Warm up
Normal rolling and hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (2) - Tempo - 5 sec down and shoot up
185lbs x 5
225lbs x 5
275lbs x 3
295lbs x 3
305lbs x 3 - NEW PR FOR A TRIPLE!!!

SNATCH TECH WORK
Ran an impromptu Snatch clinic working with PVC and empty bar.
Burgener Warm up x 3
Skill Transfer Exercises
OHS

Snatch Strict Press Behind Neck
Snatch Push Press Behind Neck
Overhead Squat
High Hang Power Snatch
High Hang Snatch
*using PVC and moving to empty bar


MONDAY
Warm up
3 x 10
Squat, Jumping Jacks, Lunge + 100m Run

SKILL

1000m Row
DONE - 3;36

WOD

DT + Box Jumps
5 Rounds For Time
15 x Box Step Ups at 24"
12 x Dead
9 x Hang Cleans
6 x Push Press
@ L3 = 135lbs

DONE - 19:20
*I wanted sub 20...so I did it.  The box step up and cleans taxed me the most.  I can dead forever and the push press is easy at 135lbs.  Very surprised the hang cleans killed me so much.


NOW ALL CAUGHT UP!!!!

Friday, May 20, 2016

05202016 Friday WOD

Man long time...here we go!

WARM UP
400m jog
3 x 10
Squat, Jumping Jacks, Lunges



SKILL
Strict Press
PR!!!!!
5-5-5-3-3-3-1-1-1
195lbs!!!

WOD
3 Rounds
1 min - Front Squat
1 min - Kettle Bell Swing
1 min - Box Jump
1 min - Push Press
1 min - Rest

as Rx @ 95lbs and 53lbs

TOTAL REPS - 180

Thursday, May 12, 2016

05092016 Monday and 05122016 Thursday WOD

I cannot believe I forgot to post on Monday.

05092016 WOD
Memorial Tribute WOD



Awareness through fitness I am not mad at that...

Marianne was a 14 year old girl who killed herself on 4/24/16 (notice the rep scheme) due to bullying.  We need to stop it...and if I can do this WOD in her memory I am all for it.

I did it Rx and finished 4 rounds.

05122016 - WOD
Today was kill your legs day..

Warm Up
400m
3 x 10 - squats, scorpions and jumping jacks

SKILL
Back Squat triples
worked to 225 and chilled doing paused on the  bottom.

WOD
21-19-15-12-9-6-3
Goblet Squats @ 44lbs
Box Jumps
Lunges w plate @ 35lbs

DONE - @ L3  - 13;15

legs were LIT afterwards....I will feel it for sure...tonight and tomorrow!

Sunday, May 8, 2016

05062016 - 05082016 Weekend Recap

Here we go....weekend fun at the box!

FRIDAY 0506
Warm Up
400m Run
floor drills

SKILL
NA
It was banded runs and I could not do it because I had bursitis on my achilles. I could not run.

WOD
4 Rounds for Time
10 cal Assault Bike
15 x Thrusters @ L3 = 75lbs
DONE - 12:12


SATURDAY 0507
had a busy Saturday morning...sleeping in and then a bday party.  Got home in the afternoon and hit the box.

For Time
100 x Air Squat
50 x Push Jerks @ 135lbs
100 x Air Squat

DONE 14:23


SUNDAY 0508
Sunday Madness
Warm Up/Roll Out

Started w some light squats for fun
empty bar x 10 (2)
135lbs x 5 (2)
185lbs x 5
225lbs x 5

Then we did some stupid circuit WOD....its was crazy BRO STUFF!

AMRAP 30 Min
Sled Push + Sled Drag @ 90lbs (2 x Plates on the sled)
Tire flips x 8
100m Run
Chest to Bars x 5 + Toes to Bars x 5
10 x Slam Balls @ 50lbs
100m Run
*basically set the sled and tire in the alley and you had to run around the block to the alley and back into the box for the c2b and t2b.

I only completed 2 rounds...womp womp.

Tuesday, May 3, 2016

05032016 Tuesday Movement

I wanted to stay in bed this morning.  The alarm went off at 4:50AM.  I snoozed.
5:00am..I snoozed...
5:10am - I contemplated just sleeping for the extra 1.5 hours before work...

I woke up...
I went to the box...

WARM UP
3 x 10
Squats, Jumping Jacks and Push Ups

SKILL
Push Press
Heavy Triples...5 x 3
I hit 195lbs
(no belt no wrist wraps)

WOD
3 Rounds
4 min AMRAP + 1 min rest
3 x Squat Clean @ L2 = 95lbs
6 x Burpees
9 x Sit ups

COMPLETED - 6 rounds + 3 cleans

I was not fast at all..but I felt steady. I rested enough and tried to keep going and do larger sets.  Burpees were the hardest of course.  95lbs cleans are manageable I can do those fairly fast and unbroken.  So it felt good to move and get the blood flow and muscles flexing.  NO beast mode...just steady work so that is what I needed this morning.

I felt great on the drive home to get ready for work.

Rest day tomorrow...

Monday, May 2, 2016

05022016 Monday WOD

Warm Up
3 x 10
Squats, Jumping Jacks, Sit Ups + 100m run

SKILL
EMOM for 8 min (8 sets)
Squat clean + 2 x Front Squat + Split Jerk @ 95lbs
*I had to use light because of my grip...no front rack means crappy position.



WOD
HELEN

A repeat workout...

3 Rounds For Time
400m Run
21 x Kettlebell Swings @ L3 = 44lbs
12 x Pull Ups @ as Rx
DONE - 15:45

The key to this morning's workout was the L3 load. I can swing a 53lbs KB all day...but going lighter made my running just a touch easier. I am not sure if I did this faster but my KBS were unbroken and 1st 2 rounds of pull ups were 6 + 6 and my last round I did all 12 unbroken!  UNBROKEN!! WOW!!!

So yeah...not bad.  I am happy with the lower weight because I truly felt I moved better and faster on the other movements.

05012016 SUNDAY PR!

Sunday Skwaat Day...and Deads!

Warm UP
Roll and Stretch
Hip Circle

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

BOX SQUATS
135lbs x 5
185lbs x 5
225lbs x 5 (2)

DEADLIFTS

135lbs x 7
185lbs x 5
225lbs x 5
275lbs x 5
315lbs x 1
345lbs x 1
405lbs x 1
425lbs x 1
***435lbs*** x 1 
PERSONAL RECORD!!!!!

That is all she wrote...

Saturday, April 30, 2016

04282016 Thursday 04302016 Saturday WOD

04282016 Thursday WOD

WARM UP
3 x 10
Squat, Sit Ups, Push Ups + 100m run

SKILL
Split Jerk Practice

WOD
12 min AMRAP
5 x Push Jerk
7 x Hang Clean
10 x Dead
15 x Box Jumps
Rx - 115lbs
Completed - 4 Rounds + 10 reps



04302016 Saturday WOD

FOR TIME
42 x Wall Balls @ 20lbs
21 x Bench Press @ 185lbs
30 x WB
15 x Bench
18 x WB
9 x Bench

DONE - 13:00 minutes

Tuesday, April 26, 2016

04262016 Tuesday WOD

Warm Up
3 x 10
Squats, Sit Ups, Lunges

SKILL
Back Squat 4 x 3
*3rd rep pause for 3 sec
275lbs

WOD
4 Rounds
4 Mins of Work
20 x Wall Balls
30 x Goblet Squat
Max Cal Row
1 min rest
*Only the cals count

I got 50 cals total.

I COMPLETELY MISSED THE 3rd ROUND! Ugh...
1st - 22 cals
2nd - 12 cals
3rd  - 0
4th - 16 cals

Ugh...I went L3 @ 16lb med ball and 53lb KB.  I was gassed on that 3rd round. I had to re compose myself and pushed the 4th and final round where I went unbroken on the WB.  Pushed through the goblet squats and tried to catch up on cals.  Ehh...

So the question...since only the cals counted...should I have sandbagged more and went L2? Crossfit L1 instructors say yes and no.  YES on some days...and NO on others.  What was my goal?  If I am to stay on this endurance baseline maybe I SHOULD OF WENT LIGHTER?  Hmmm...The wall ball was too light, I did feel like I was somewhat cheating.  I always use a 20lb ball...so using a 16lb was a tad light.  The KB I was no way using a 70lb KB so...53lbs was the right weight.  That is what swayed my decision.  If Rx was 53lbs I would of went 14lb ball and a 44lb KB.

Different ways to skin a cat....I am disappointed I missed a whole round.  So using that as a measure I should of went lighter I guess.  More learning...learn every day.

Monday, April 25, 2016

04232016 Saturday and 04252016 Monday WOD

Slacking on the weekend...did not post my Workout.

04232016 Saturday
I coached the morning workout so that was fun.  Before class I

BENCH PRESS

Empty Bar x 10 for 2 sets
135lbs 2 x 10
185lbs 2 x 5
225lbs 2 x 5
185lbs x 5
135lbs x 5

Later that morning I did this ALONE..ugh. Working out alone kinda sucks. You need a good mental focus. Which I kind of lack.

7 Rounds For Time
7 x Clean and Jerks @ 155lbs
7 x Strict Pull Ups
DONE - 29:40

I should of went faster, I know I rested a bit much.  Again this goes into the fact that you are ALONE..and no one there to keep you accountable or to chase or to push you.  It was tough for sure.

04252016 Monday

Warm Up
1m - 200m Row
2m - 10 x squats, 10 x sit ups, 5 x burpee
3m - :30 plank hold

SKILL
HSPU
had to do it on a box...we practiced for 6 mins

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats  - L3 @ 75lbs
DONE 23:36

The run just gasses me still...I cant run.  I need to research and ask some running coaches about it.  I believe I am that rare breed that simply is not built to run. sigh...




Thursday, April 21, 2016

04212016 PR Thursday!!!

YAY!!! Have not hit a PR in a LOOOONG TIME!!!!  SO HAPPY!!!

WARM UP
3 x
250m Row
10 x Squats
10 x Jumping Jacks

SKILL
Hang Power Cleans
200LBS PR!!!!


YAHOOOOOOO!!!!


WOD
3 Rounds For Time
30 x Squats
30 x Push Ups
15 x Front Rack Lunges - L1 @ 75lbs
400m Run

DONE - 18:55

I should of JERKED IT too...to see if I could!!!  MAN! So happy!



Monday, April 18, 2016

04182016 Tough Monday AM WOD

Another Rough One...ugh.

WARM UP
3 x 10
Squats, Sit ups, Push Ups
100 m Run

SKILL
Tabata Kettle Bell Swings
@ 70lbs - 6 reps

WOD

"DANIEL"


"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I did my thrusters at L2 - 65lbs
I did Rx Pull ups...which maybe I should of just did box pull ups in hind sight...

25 min Time Cap...I #DNF DID NOT FINISH
I got to 20 pull ups...and time ran out.

I do feel a sense of Honor preforming this workout for a HERO such as Daniel.  All Hero WODS def remind you about where and what we are here in the USA. Fallen heroes and their  ultimate sacrifice.  Although I did not finish I was happy to suffer this workout for this guy.  RIP




Friday, April 15, 2016

04152016 Friday - What I Needed

Today's workout is what I needed...I did not WANT it...and I was ready to QUIT...I has hurting.

WARM UP
3 x
250m Row
10 x squats
10 x scorpions
10 x push ups

SKILL
5 x 7 Squats
LIGHT...went super light and focus on depth and movement.  I needed this. I basically used the skill as a warm up.



WOD
4 x Hill Sprints

YES...this sucked so bad. I would run walk up that hill and my lungs were burning and out of breath. I am happy I wore my compression tights.  NO leg cramps, NO shin splints.  The 3/4 length VIRUS tights did the job as the should.

I am glad we did it. We got to go outside and work something we dont usually get to do.  I hated it...,but I know I needed to do it.

HAPPY FRIDAY!


Tuesday, April 12, 2016

04122016 Tuesday WOD - Failing

I am falling apart!

WARM UP
3 x 10
Squats
Lunges
Jumping Jacks

SKILL
10 min total
1 min Max Cal Row
1 min Rest
TOTAL CAL - 97

WOD
21-15-9
Cleans
Front Squats
+
400m Run

DONE - 19:30 @ L1 = 75#

So the new strategy was go LIGHT so I can keep moving and build up my endurance base.  eeeh...not so great this morning. The first set was easy enough, 11 and 10 for the cleans and front squats. I went for the run and it was OK.  I got in for the round of 15 and my lower back for REAL TIGHT.  I plugged  through and when I got out to run...that was all she wrote. I basically walked the whole 400m. My back was killing me.  I dont even know what happened. I pride myself on having a good back...but this was a CORE issue...I probably did not warm up enough and did not control my breath.

KEY was breathing. Since the weight was so light I think I just flung it around and did not brace my gut and strained my lower back and core. I know I did not use my hips...I kind of just muscled everything...and paid for it on the run.  At this weight I should of finished this WOD under 15 mins.  But instead...walking around the block 2xs was no bueno.

I am old and falling apart....

Monday, April 11, 2016

04112016 Monday WOD

WARM UP
3 x
250m Row
10 x Squats, Sit Ups, Scorpions

SKILL/STRENGTH
Backsquat - I ran out of time and just hit 225 for 3
*basically a warm up. I need more time to really squat. I usually take 1 hour for a full session.  #sundaysquat day

WOD
20 Minute AMRAP
2 rounds of CINDY
5 x Pull Ups
10 x Push Ups
15 x Air Squats
+ 200m Run

I completed 4 rounds and 5 pull ups

I tried to run most of the 200m, of course that was what slowed me down. Everything else was un broken. Rx pull ups unbroken...Hand Release push ups...and my mediocre squats.  It was OK.

I did not feel as winded but the run just drains me...even at just 200m. But I did run more than usual. So baby steps..baby steps.

Thursday, April 7, 2016

04072016 Tough Thursday For Me

This was not a great morning....tough moving today.

WARM UP
3 x
250m Row
10 x Squats
10 x Jumping Jacks
10 x Scorpions

SKILL
Deads 5 x 5
Worked to 275lbs...

Kept it very light.  As I have stated in previous blogs, I dont and cant go super max effort that early in the morning.  I need to warm up better and just prep myself to heavy max loads.  I never go HAM on lifts this morning.  So kept it at 275 x 5.

WOD
4 ROUNDS FOR TIME
15 x Thrusters
15 x Burpees

FINISH - 15:4x?
I dont have my book and I forgot my time...it was so terrible I did not even remember it.

Today maybe this whole month just didn't feel good for me. I am struggling with moving...not even fast..just moving.  I may need time off? or really really lighten to loads to beginner levels and start from scratch?  I feel maybe I need to rebuild my base?  I have always relied on my brute strength to carry me over.  Lifting Rx, moving the Rx weight...all the time.  But, at what costs? This is really bugging me and has me questioning everything.  So I dont know.  maybe it is going Level 1 and working my BACK to Rx...just using the minimum weight...and work work work to finish.

This is really messing with my head, my ego and my pride.  I dont know...

Tuesday, April 5, 2016

04052016 Tuesday WOD

Today is day 2 of my scaling everything down to keep moving. I think it worked...worked ok.

WARM UP
3 x 10
Squats
Lunges
Jumping Jacks
Scorpions

SKILL
Front Squat - find 1 rep max
*I couldnt go MAX this morning. I just went to a heavy-ish single.  For a max effort attempt I need to be more awake and better warmed up.  So...yeah.

Then 5 x 3 at 185lbs

WOD
5 Rounds For Time
15 x Power Cleans @ 75lbs
15 x Box Jumps @ 24"
15 x Goblet Squats @ 53lbs

I did this at L3...and finished in 16:18.
In my head I wanted to be sub 15 mins.

I know for sure the lighter loads helped here. I was unbroken on the power cleans and the squats I rested but did not drop the kettlebell.  Now I can "easily" powerclean 95lbs which was Rx but a 70lb goblet squat would of killed me or taken 20 min for sure.

I tried my best to keep moving and take shorter rests.  We shall see how this goes for the rest of the month.

Monday, April 4, 2016

04042016 Monday WOD

I missed a couple workouts...I just been busy and/or lazy to post them...

SATURDAY 4/2
Went in and did a half ass mash..it was not great.

Then did 25 clean and jerks at 135lbs for fun...wanted to check my "Grace" time but stopped at 25.

SUNDAY 4/3 Squat and Bench Day
Finally got to properly squat heavy.

Worked to a 345 x 1 for 2.
hit 315 x 2 and decided to go up.  Not a PR but I will take it...

THIS MORNING
Warm Up
3 x
10 x squats
10 x jumping jacks
1 x bear crawl

Skill
Tabata Sit ups

WOD
Karen + Helen
75 x Wall Balls
+
3 Rounds for Time
400m Run
21 x Kettlebell Swings
12 x Pull Ups

I went L3..used a 16lb ball and 44lb KB.  Pull ups were as Rx.  Did not make time cap of 25 min..
FINISHED 25:35

I am going to experiment this month during my metcons and go L3 or L2 and just push to finish the wod.  I need to work on my cardio/engine. I am now way too lopsided even for my own liking.  What is the use having a 400lb dead, 315 bench and 345 squat if I cannot even run around the block once...so I am going to see how it goes...going lighter and keep moving and work on muscle endurance.  Wish me luck...

Thursday, March 31, 2016

03312016 Thursday WOD

The Struggle is ALWAYS REAL!!!

WARM UP
3 x
250m Row
10 x Wall Squat
10 x Sit up
10 x Push Up

SKILL
EMOM 8 min
6 x Lunges
I used 55lbs...
*still dont have a front rack...had to use powerlift style and it was not great.

WOD
4 Rounds For Time
20 x Kettlebell Swings @ 53lbs
20 x Med Ball Cleans @ 20lbs
20 x Box Jumps/Step ups @ 24"
200m Run

DONE - 22:44 - *I think...I dont have my notebook as I am writing this.  I know it was in the 22 mins though.

The KBS was unbroken...I am good with that movement.  MB Cleans I broke up into sets of 10 when my back was getting tight and being gassed from the run.  Box step ups are just a chore I just have to grind and the run was basically a walk.

GOOD MORNING!!!!

Tuesday, March 29, 2016

03292016 Tuesday WOD

Somewhat "easy" day this morning...

WARM UP
3 x 10
squats,lunges and sit ups

SKILL
Back Squats
2 x 10
5 x 3
worked to 255lbs - relatively light day, no belt no sleeves

WOD
27-21-15-9
Cal Row
Burpees

DONE - 15:42

Burpees kill...I am so slow on them.  Row was solid, sub 50 cals I can row pretty well.  I took forever on the burpees.

Monday, March 28, 2016

03282016 Monday WOD

No weekend workout...

I did 16.5 on Friday night.  Not great...36:52 which is an improvement because in 2014 I didn't even finish it. I think I got to 18 reps and quit.  So..yeah.

Here is what today looked like...

WARM UP
3 x 10
Squats
Jumping Jacks
Sit Ups

SKILL
EMOM 7 mins
4 x Clean and Jerks
as Rx @ 135lbs

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats @ 95lbs
as Rx - DONE - 22 minutes

The run kills me everytime...and although I can do OHS, I need A LOT of time to warm up.  Basically my last 15 looks BETTER than my 1st 15.  I need to loosen my hips and ankles and shoulders need to warm up.  So my last 5 reps were probably my best ones.

It was bad.  Working out in the morning has a few draw backs..one is not being 100%.  You are just too tired and just out of bed.  Not the best conditions.  I take a PWO and it helps me but yeah it is hard to get into the groove.  Your body is just not ready for 100%.  I have to adjust...every day is an adjustment.


Thursday, March 24, 2016

03242016 Thursday JAM

Man oh man...working that heart and cardio today.

WARM UP
3 x 10
Squats
Sit Ups
Lunges

SKILL

Hang Cleans
5-5-3-3-1-1
Worked to a relatively easy 175lbs

WOD
4 Rounds for Time

500m Row
400m Run
Rest 1 min

DONE - 25:18


I kept my rows at 2min...running sucked and slow...and the 1 min rest was tooo fast...like way too fast.

Tuesday, March 22, 2016

03222016 Tuesday AM Bodyweight

Nothing like just using your body to hurt your ego and make that heart rate jump right?

WARM UP
30 x Mountain Climbers
20 x Jumping Jacls
10 x Sit Ups
x 3

SKILL
Front Squats
10-8-6-4-2
Worked to 185lbs for a double

WOD
4 Rounds for Time
24 x Squats
24 x Push Ups
24 x Lunges
400m Run

DONE 25:43

Not great but OK for a 6AM workout right?

Monday, March 21, 2016

03212016 Monday AM blues

Quick recap..
FRIDAY NIGHT LIGHTS 3/18 I did 16.4
Only got 13 cals....

SUNDAY 3/20
Went in and redid 16.4 and got 6 more cals for a new score of 129.

This morning was a nightmare...TOUGH workout.

WARM UP
3 x
200m Row
10 x Squats
10 x Lunges
10 x Jumping Jacks

SKILL
EMOM 8 min
5 x Cleans
I used 75lbs because I am lazy...yeah...#sadpanda

WOD
WALSH *modified*
4 Rounds for Time
22 x Burpees (it is Rx a burpee pull up - but we had such a large class we modified to just a burpee)
22 x Back Squat from the floor @ 135lbs L3
200m Run w Plate @ 35lbs L3

Yeah brutal...28:00

No bueno.  I should of went L2 or even L3....it wasn't the weight at 135lbs for me, the burpees killed me and I basically walked the 200m.  I am sure I "accidentally" shaved some reps....but still came in last.  Whatevers....

Thursday, March 17, 2016

03172016 St Paddy Day

Tough morning....took some allergy meds last night and woke up feeling groggy and tired.  Pushed through for a mediocre wod.

WARM UP
3 x 10
Squats, Sit ups, Jumping Jacks
5 x Burpees

SKILL
Back Squat
2 x 10 - 135lbs
2 x 5 - 225lbs
2 x 3 - 255lbs
2 x 2 - 275lbs

WOD
3 Rounds For Time
10 x Clean and Jerks @ 135lbs
400m Run
as Rx - 14:54

I pretty much walked around the block.  Doing the math...the C+J were easy...basically a warm up at that weight.  I was able to complete all 10 reps in under a minute.  So that was OK.  If we round up...3 minutes for the clean and jerks....that leaves 11 mins to run around the block 3 times. How terrible is that?  Ugh... no bueno.

Oh well...

Tuesday, March 15, 2016

03152016 Tuesday WOD

This sucked bad....

WARM UP
3 x 10
Squats, JJ, sit ups and 30sec Plank Hold

SKILL
Deadlifts
5 x 5
Worked to 315lbs (beltless, no straps, alt grip)

WOD
3 ROUNDS FOR TIME
500m Row/400m Run
21 x Burpee Box Jump
21 x KBS @ 53lbs

as Rx - 23:26

=(

HORRIBLE....

Thursday, March 10, 2016

03102016 Thursday WOD

Take a week off of CrossFit and pay the price...ugh.  I should of been faster and better on this WOD.

WARM UP
3 x 10 Squats, Lunges, Sit ups

SKILL
Bench Press
3 x 10
3 x 5
3 x 3 - 255lbs

WOD
27-21-15-9
Cal Row
Kettlebell Swing @ 53lbs
Wall Balls @ 20lbs
Push Ups

DONE 23:18

Wednesday, March 2, 2016

03022016 HumpDay WOD

WARM UP
3 x 10
Squats, Sit Ups and Lunges

SKILL
Strict Press
5 x 5
got to 155lbs

WOD
3 Rounds For Time
25 x Hang Cleans
25 x Front Squats
200m Run

as Rx @ 95#  - 15:47

ehh...the slow run and slow front squats got me...the hang cleans at this weight was easy. I was doing 15  and 10 every round.  Oh well...

Thursday, February 25, 2016

02252016 Thursday WOD

WARM UP
3 x 10
squats, lunges, jumping jacks and 5 x burpees

SKILL
Push Press
3 x 5
2 x 3
2 x 2
Worked to 185lbs

WOD
4 Rounds for Time
400m Run
20 x Squat Cleans
@ L3 = 75lbs

Finished in 22:46

bleh...oh well.

Tuesday, February 23, 2016

02232016 Tuesday WOD

Mental Focus....I lack it when it comes to exercise.

WARM UP
3x
200m Row
10 x squats, lunges, push ups

SKILL
Front Squat
5 x 7
185lbs

WOD
10 Rounds For Time
10 x Box Jumps - 24"
10 x Goblet Squats - 70lbs
10 x Burpees
as Rx

22 min time cap - DNF only completed 6 rounds



This is one of those workouts that is pretty much cardio and not strength based at all.  It also is simplistic so to get through it you need to get into the mental game and plow through it. I lack this skill. I let everything distract me. I was tired, out of breath and looking around and not going to that place you need to, to finish.  It was tough for me mentally not so much physically because the movements were easy.  The 70lb Kettlebells were heavy for sure...but I was able to do the squats unbroken.

Yeah tough...oh well. Learn  from it....

Monday, February 22, 2016

02222016 Monday WOD

I was slow...the running just kills me and my time.

WARM UP
3 x
250m Row
10 x Squats, Sit ups and Push Ups

SKILL
8 min EMOM
4 x Clusters @ 75lbs

WOD
"Randy Meets Helen"
3 Rounds for Time
25 x Snatches @ 75lbs
400m Run
21 x KBS @ 53lbs
12 x Pull Ups

DONE = 24:20

Thursday, February 18, 2016

021616 Thursday WOD and 3M

2nd time hitting the 6AM Class...same as before. SOOOO hard to get out of bed.  But..once there it is not so bad.

WARM UP
3 x
1m  - 200m Row
2m - 10 x squat, sit up, lunges
3m - 30 sec wall sit

SKILL
Dubs
AMRAP 1 min x 4
30 sec rest
22 total
*I was able to single single dub unbroken for about 6!  Not bad.

WOD
21-15-9
Squat Cleans @ L2 = 95lbs
Pull Ups as Rx
DONE 12:46
*very proud I did my last 9 pull ups unbroken!!!

NOW....MY FUEL BAND!!!  NIKE NIKE NIKE!
I reached my goal of 3 MILLION FUEL POINTS THIS MORNING!!!!!  WOOHOOOO!!!

I received the fuel band on 12/2013 and today...2/16/2016 I reached 3M fuel points. I am pleased...I am happy.  I can now retire my band.  Super Happy!!!


Tuesday, February 16, 2016

02162016 Tuesday 6AM

I had to change my sked up...and try a 6am workout.



I have been dragging ass the last couple weeks. Heading in the gym after work and doing the 6 or 7 class. I am too tired and my workout suffers.  So I decided to flipping it and getting my workout done first thing in the morning...

WARM UP
3 x
200m Row
10 x Squats
10 x Sit Ups
10 x Lunges
20 x Mtn Climbers

SKILL
BackSquat
5-5-3-3-5-3
final 3 reps @ 275lbs

WOD
7 RFT
7 x Wall Balls @ 20lbs
7 x KB Swings @ 70lbs
7 x Sit Ups
7 x Goblet Squats @ 70lbs
7 x Box Jumps @ 24" (Doc Box)
7 x Push Ups
100m Run

DONE as Rx - 25 min

HAVE A GOOD MORNING!!!


Monday, February 15, 2016

02152016 President's Day WOD

Had the day off...went in for a 9AM WOD!

WARM UP
400m Run
3 x
1m - 200m Row
2m - 20 x mountain climbers/10 x squats/10 x push ups
3m - 100m run + 10 x lunges

SKILL
8-6-4-2 Strict Press
Worked to 185lbs x 2

WOD
100 x Thrusters
EMOM 5 x Burpees
15 min time cap
72 reps - DNF  =(

Not a good one...not one bit....

Sunday, February 14, 2016

LA Marathon 2016 - Observations - Healthy or Not?

Today is Valentine's Day...it is also the 2016 LA Marathon.

I saw an LA Times story at lunch today it struck me.  It showed the winning woman and the winning man....and I looked..


I looked...


I looked....

I was shocked.

These "athletes' that have just run 26.6 miles in a but over 2 hours that train and train to do this...

LOOK LIKE THIS?


This is the first woman to cross the line....She is from the Ukraine.

Nataliya Lehonkova ...look at her...

Now look at an Anorexic that starved herself to look young. I literally Googled "starving woman photos" and this was one of them.

What is the difference?

Here she is again...the marathoner....FIRST FEMALE TO CROSS THE FINISH LINE!


Is he healthy?  What does she eat?  I wonder if she has her period? How does she sleep?  Is she fun at parties?  How would it be to date her, or take her to dinner?  Now think about sex with her.  What is happening in her love life?  Do guys whistle at her? Are is she being stared at because someone thinks she needs to eat?


This is another googled image...I Googled "Prisoner of War Photos."  This is from WW2, of a group of POWs.

Now look below...the Kenyan winner of the LA Marathon.....

His name is Weldon Kirui ...

Look at him...

Do any ladies want to cuddle with him.  Can he do ONE pull up or ONE push up?  Can he carry more than 2 bags of groceries up 2 flights of stairs?



I know my lane. I am NOT a runner, I hate running, I love to eat...I eat too much.  But I see these and there is no way this is NOT as dangerous to your body as Football or boxing or MMA. Is marathon running a dangerous sport?

Would a doctor looking at him and looking at me....say who is healthier?  Who is more fit?

I am just posing a question...



Saturday, February 13, 2016

02132016 Saturday FUN

Super quick little burner...it was good, I felt good.

For Time
5-10-15
Power Clean @ 155lbs
Push Jerk @ 155lbs
Wall Balls x 3 (15/30/45) @ 20lbs

DONE 16:40

Not bad not bad...I am ok with that time.

Friday, February 12, 2016

02122016 Friday WOD

Man...I really hate running...

WARM UP
3 x
200m Row
10 x Squats
10 x Sit ups
10 x Jumping Jacks

SKILL
Push Jerk
2 x 8
2 x 5
2 x 3
2 x 2
Final weight 185lbs

WOD
800m Run
40 x Squats
30 x Clean and Jerks @ 135lbs
40 x Squats
800m Run

18 min Time Cap

DNF - Finished in 22:40
#sadpanda

Tuesday, February 9, 2016

02092016 Tuesday WOD

WARM UP
3 x
1min - 200m Row
2min - 10 x Squat Jumps, 20 Mountain climbers, 10 x Push Ups
3min - 30 sec wall sit

SKILL
EMOM 7 min
8 x front rack lunge
I used an empty bar

WOD
18-15-12-9-6-3
Front Squats
Burpees
I used 95lbs which was L2.
12:25 - I am not proud of this time...the movement is what killed me...not the weight.  The burpees sucked...but I am not happy.

Not a good start to the week...I need more rest.

Monday, February 8, 2016

02082016 Chinese New Year WOD

Today is the Chinese New Year!  Year of the Fire Monkey!  A start to a great new year for me...as an Ox!

but..not so great on my wod.

We did KELLY

5 Rounds For Time
400m Run
30 x Box Jumps
30 x Wall Balls

32 min time cap...

I DID NOT FINISH..only completed 4 rounds.

Oh wells....


Saturday, February 6, 2016

02062016 Saturday 2/3 Mash

Modified the Monster Mash...it was a tough workout for sure.

Here is what I did..

10 min AMRAP
80 x Single Jumpropes
4 x Power Snatch @ 115lbs
4 x Bar Facing Burpees

Completed 4 rounds

- rest 5 min - 

3 Rounds For Time
35 x Wall Balls @ 20lbs
7 x Clean and Jerks @ 165lbs

DONE 16:11

Thursday, February 4, 2016

02042016 Thursday WOD

Tonight was one of those workout where my deficiencies are pretty clear.  I mean wow...but I knew it going in. So own up to it.



WARM UP
30 x Jumping Jacks
10 x Sit ups
5 x Burpees
100m Run

SKILL

250m Row x 4
I average a 50 sec 250.
1 - 47.7
2. - 55
3. - 57
4. - 49

So not too bad....

WOD
21-15-9
Squat Cleans
Pull Ups
sooooo here is the story....FAIL

Rx was 135lbs...and what I did...was L1 - @ 75lbs.
BUT

I DID PULL UP as Rx.

yeah...pretty bad. L1 for weight...and Rx for pull ups.  Pretty much bi-polar CrossFit.

DONE in 14:04