Saturday, January 30, 2016

01302016 Saturday MASH

Had to modify and scale the #monstermash today.,...

if you want to see how it is Rx programmed, you can check out here..
CROSSFIT LINCHPIN

Here is what I did...me personally.

FOR TIME
60 x Strict Pull Ups
60 x Burpee Box Jumps
(29:03)

- Rest 5 min -

50 x Thruster @ 75lbs
50 x Cal Assault Bike (6:01)

- Rest 5 min -

40 x Power Cleans @ 155lbs
20 x Empty Bar Lunges

DONE: 69:30

it took forever...oh well.


Friday, January 29, 2016

01292016 Friday WOD

It has been a long week...so I finished my work and headed home early enough from work to take the 6PM.  I am glad I did...I feel good for doing it.

WARM UP
3 x
30 x Mountain Climbers
20 x Squat Jumps
100m Run

SKILL
250m Row
1 min rest
500m Row
1 min rest
1000 Row

DONE - 9:02

WOD
30 x Air Squats
21 x Clean and Jerks @ Rx = 95lbs
400m Run
30 x Air Squats
15 x C+J
400m Run
30 x Air Squats
9 x C+J
400m Run

DONE - 17:41

Felt great...I am a happy fat boy!

Tuesday, January 26, 2016

01262016 Tuesday WOD

Tuesday night...some people have tacos I have AMRAPs...

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

SKILL
Split Jerk
Doubles at 95#

WOD
10 min AMRAP
Front Squats @ 135lbs
Burpees
3,6,9,12....

Completed 12 + 10


I will admit my front squats were bro reps...I may have hit a few legit...but yeah I probably did not hit depth.

Open is coming up! YAHOO!

Monday, January 25, 2016

0123 and 0125 WODs

Man I have been lazy and busy...I have not logged my last workout either.

SATURDAY 2/3 Mash
We did the 2nd and 3rd mashes...

3 RFT
21 x Wall Balls @ 20lbs
14 x HSPU off a box
7 x Deads @ 275lbs (Rx is 315lbs)

- rest 5 min -

2 RFT
400m Run
30 x Knees To Chest (Rx T2B)
20 cal Row

DONE - 35:50

and tonight's horrible display

WARM UP
Partner 1 - Row 200m
Partner 2 - Hold 30 sec plank
alternate for 10 min

SKILL
Bench Press
2 x 10 = 155lbs
5 x = 225lbs
3 x = 255lbs
3 x = 275lbs

WOD
NANCY
5 RFT
400m run
15 x OHS @ 75lbs L3 (Rx is 95lbs)

20 min time cap..I DID NOT FINISH...womp womp. I came in from my last run and the other class already started...I never even did my last 15 OHS.  Sad...I suck.

Thursday, January 21, 2016

01212016 Thursday WOD

Was not feeling it today. NO ENERGY.

I decided not to take a PWO and I paid the price for a shitty workout.

WOD
10 min AMRAP

5 x Push Jerk
10 x Hang Clean
15 x Goblet Squats
20 x Jump Over Bar

L3 = 95lbs bar and 53lbs KB

Completed 3 rounds.  Bleh...

Tuesday, January 19, 2016

01192016 Tuesday WOD

I cheated tonight...oh well.

WARM UP
30 x Singles
10 x sit ups
10 x squats

SKILL
Dub practice
2 min work
1 min rest
1 min work
30 sec rest
1 min work

44 x dubs completed!

WOD

400m Run
40 x Backsquat
400m Run
30 x Front Squat
400m Run
20 x Power Cleans (I cheated, it was supposed to be squat cleans)

DONE - 19:34

meh....tired.

Saturday, January 16, 2016

01162016 Poor Sick Me



Man...what a crappy week.  Been sick...I worked out on Monday,...didn't even log it...and got sick.


I went in...and tried at around 90%.  I also took a PWO which was probably bad.  I took my usual..MR HYDE...and well...I got through the workout but felt sick after...

CrossFit Linchpin/Pat Sherwood's #brutallyelegant workout!

FOR TIME
500m Row
10 x Bench Press @ 225lbs
1000m Row
15 x Bench Press @ 185lbs
1500m Row
20 x Bench Press @ 155lbs

DONE - 20:34

I had to eat...as I am typing this I am feeling a tad better. Just a tad.  oh wells...


Sunday, January 10, 2016

01102016 Sunday Skwaat Day

Lots of volume today, I feel good.

WARM UP
Roll out
Stretch - banded stretches
Hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 3

BOX SQUAT
135lbs x 5
185lbs x 5
225lbs x 5
275lbs x 5

FRONT SQUAT
135lbs x 5
185lbs x 5
195lbs FAIL

DONE...I was done!!!

Great day!!  Good work today!!!

Saturday, January 9, 2016

Jaxson's Christmas 2015 Present

This past Christmas I wanted to get my nephew something special.  I wanted something cool...something that I would like.

So I bought this..

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This is the Step 2 Motorcycle.

I looked at it...and it made me think of a Ducati.

and I have a friend that does AWESOME VINYL...both commercial and vehicle and promotional etc.  Please check out StickyIcons.com

So I decided I can modify this...and make it custom....

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I thought OK...what can I do?  With the help of my friend and Google...I needed to do some painting.

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Picked up some Black Gloss Plastic Spray Paint.

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Now..to put it together...it started to come out really good. The black alone was such a drastic difference.

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I also picked up a pack of reflectors...

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these make the perfect TAIL LIGHTS!!!

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So what is missing?  It is soooo close...time for the DECALS!!

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So using the Ducati font...I had "Jaxson" made...and I had "888evo" made.  Of course there is no such thing as an 888...but the 8s are good luck..so that is what I did!

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and the best part...the TAIL SECTION!  OMG..this made the whole bike come together...

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man...it is far from perfect...lots of things I could of done cleaner.  But overall...it came out OK.  For a 1.5 year old it is AWESOME.  I mean he cannot even enjoy it yet.  It is still too big for him!

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Uncle of the year?? Maybe...

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Air Zoom Flight 95 - Jason Kidd P.E.

OK...this is not a super hyped shoe...and I don't care.

Here is the AIR ZOOM FLIGHT 95 in an OG Colorway and what is also known as the "Alien Eye"

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This is from the Jason Kidd Career Pack that was released on December 2012.

I was able to pay retail for this completely deadstock pair.  I am in love...

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So why is this shoe so special to me? As you all know..am I a basketball fan? NO.  Am I a Jason Kidd fan? NO.  And I even a fan of this particular sneaker? eeh...nope.  BUT...

I have a distinct memory of being at the local mall...in 1995 and buying these shoes. I have few memories of actually buying shoes...and this is one of them. I remember being so happy and proud to have the cool ALIEN EYE pair of Zoom Flights!  Man...this shoe pulls at my heartstrings. Air Trainers, Air Maxes and these pairs...I have memories and its just makes me feel good.

These shoes just brings me to that moment walking around the mall with these in my hands.


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These shoes are so special to me...man. I am so happy I have them AGAIN and I can wear them and enjoy them!

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01092016 Saturday WOD

A little lifting a little metcon...all good.

WARM UP
Stretch
Hip Circle
Roll

BENCH
135lbs x 10
185lbs x 7
225lbs x 5
275lbs x 3
315lbs x 1

WOD
3 ROUNDS FOR TIME
25 x Wall Balls @ 20#
15 x Overhead Squats @ 95#

DONE  = 11:09

Monday, January 4, 2016

01042015 Monday Night w DT

Who the eff does DT and adds pull ups? I guess we do...sheesh.  I sucked.

WARM UP
3 x 10
Squats, Jumping Jacks and Sit ups
Stretch - static and pvc

SKILL
250m Row x 4 Rest 30s between each round
DONE: 5;18

WOD

D.T. + Pull Ups
5 Rounds For Time
12 x Deadlifts
9 x Hang Cleans
6 x Push Jerks
10 x Pull ups
Rx = 155lbs I scaled down...to L3 = 135lbs
Time cap - 18 min

DNF under time cap - I finished in 19:28

I have to say...I am feeling like I may be getting sick. I was feeling a bit achy but I went in.  I took my pre workout and muddled through. I hope I feel better tomorrow. I am going to sleep early tonight and rest.  Also I am resting tomorrow too...so that should be good.

I think I could of done this better if I was more fresh. As I have complained about this before, it is hard putting in 100% after being in an office all day and rushing home to try and make it to workout. I have to adjust I guess...it is tough for sure.

On ward and upward...for sure.

Sunday, January 3, 2016

2016 New Year's Weekend Workouts




Sitting at home on a Sunday night right before the start of the work week is partly sad, partly anxiety filled and you just have to put your big boy pants on and mentally focus to get ready to work.  I did a couple workouts this weekend so I figured before I go to bed I would post them up now...

SATURDAY 1/2/2016
WARM UP
Roll, Stretch

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

*Super Set - Brotastic Throw Back*
185lbs w Fat Gripz x 5 + 10 x 30lbs Dumbbell Flyes
3 Sets

HEAVY RDLs
135lbs x 10
185lbs x 10
225lbs x 5
275lbs x 3


SUNDAY SKWAAT DAY 1/3/2016
WARM UP
Roll, Stretch, Hip Circles,Banded Stretches
Empty Bar - Good Mornings + Twists
Empty Bar x 10

SQUAT WORKING SET
135lbs x 10
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 1

DEADLIFT
Empty Bar x 10 (RDL)
135lbs x 10
185lbs x 10
225lbs x 5
275lbs x 5
315lbs x 3
365lbs x 3
385lbs x 1

DONE!!!  Let's get ready for MONDAY!!!!!



Friday, January 1, 2016

010116 HAPPY NEW YEAR!!!!

First WOD of the year and I crushed it....good start so far! YAY!

So our gym was officially closed today. Meaning no classes. But I got in a workout and had a couple members join me.

WARM UP
Roll Out
Hip Circle
Stretch

WOD
3 Rounds For Time
15 x Power Cleans
15 c Push Press
@ 135lbs

DONE - 11:49

Super Happy!  I was the first one done which pretty much NEVER happens...so...maybe it is a good omen? Who knows...but I will take the personal win today!!!