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

Tuesday, February 2, 2016

02022016 Tuesday WOD

WARM UP
3 x 10 - squat, sit up and lunges

SKILL
Front Squat
5-5-5-5-5
worked up to 175lbs

WOD
30-24-18-12-6
Cal Row
+
15-12-9-6-3
Clean and Jerk @ 135lbs

DONE - 17:11

Monday, February 1, 2016

01312016 and 02012016 Workouts

I missed logging yesterday...so here it is as well as tonight's WOD

SUNDAY SKWAAT DAY
Warm Up
Roll, Hip circle and Stretch

BACK SQUAT
EB x twist and good mornings
EB x 10 (2)
135lbs x 10
185lbs x 5
225lbs x 5
255lbs x 3

OVERHEAD SQUATS
EB x 5
95lbs x 5
135lbs x 5
155lbs x 3
185lbs x 2
195lbs FAIL....


MONDAY WOD
Warm Up
500m Row
3 x 10 of Squats, Lunges and Jumping Jacks

SKILL
EMOM 6 Minutes
Wall Walks x 3

WOD


"JACK"

20 Min AMRAP (As Many Rounds As Possible)
10 x Push Press @ 115lbs
10 x Kettlebell Swings @ 53lbs
10 x Box Jumps @ 24"

Completed 7 Rounds + 10 Push Press