Cool Cake Design ^^
Bumper Plate, Kettlebell, Jump Rope, Ring, and Tractor Tire!
Monday, September 6, 2010
Labor Day Workout
Today's WOD was about team work. Everyone came from both sites and we put in work. Check out the pic of what we did. We did it amongst a team of 4 or 5. Afterward, we had BBQ and Cake ;) Got closer with more people in our Crossfit Community.. and a tan, lol. Good times!
Thursday, September 2, 2010
I Ate Crossfit for Lunch
For lunch, I had
Can't wait for dinner!!!!!
- 40 Deadlift's at 225lbs
- 400 Meter Run
- 20 Hand Stand Push Ups
- 800 Meter Run
- 10 Muscle Ups
- 1200 Meter Run
- and 2 Prowler Pushes for dessert!
Can't wait for dinner!!!!!
Wednesday, September 1, 2010
Another Sighting... of me!!!!!!
Today's WOD was simple, yet a killer!
Technique for the day was to find your 1 Rep Max Power Clean... I got a new PR!!! Yeah, go me. It's 175lbs. Early July it used to be 135 and feeling light headed... today I felt in control. I kept dropping the 185 ;(
Anyway, the WOD! In 1 min, do 5 burpees but jump and touch the ceiling beam and do 20 pushups. Rest of time you can rest and then after the minute is over, you get an additional 30sec rest and do it all over again. Think we completed 7 rounds. I was able to hold 20 for about three of them, and then 15, 12, 9, then just lost count, lol. In the final round, you just do burpees for full min. Was only able to get in 9 or 10.
Think the pic was taken during the 5th or 6th round....
Technique for the day was to find your 1 Rep Max Power Clean... I got a new PR!!! Yeah, go me. It's 175lbs. Early July it used to be 135 and feeling light headed... today I felt in control. I kept dropping the 185 ;(
Anyway, the WOD! In 1 min, do 5 burpees but jump and touch the ceiling beam and do 20 pushups. Rest of time you can rest and then after the minute is over, you get an additional 30sec rest and do it all over again. Think we completed 7 rounds. I was able to hold 20 for about three of them, and then 15, 12, 9, then just lost count, lol. In the final round, you just do burpees for full min. Was only able to get in 9 or 10.
Think the pic was taken during the 5th or 6th round....
Monday, August 23, 2010
More Pics of Me!!!
Yeah Yeah, I know I haven't been blogging much.. life taking over I guess (guess I didn't have one before?!?!? grrr) Anyway, Jason opened a new box at Mountain View. It doubles my driving time so I'll rarely get to go... that's why I went today to be known as a First. Good Times!
This is the pic you take to break the gym in
During Tabata PushUps... they are killer!
WOD: This was taken during the circuit which included one person doing 95lb Clean and Jerks while the other runs 300m. Take turns for 15 minutes. We were able to complete about 125 reps.
Tuesday, August 10, 2010
My Pictures from the Crossfit Games
All I can say is.. literally, "what an experience!" Pictures can't capture it. The Games is all about finding the Fittest Man and Woman in the World, and after seeing the tests everyone was put through, I have to agree the winners are really the 'Fittest'.
I had a blast not only taking in the experience but also getting to know many members of my box. We rolled deep, and everyone knew Santa Clara Crossfit! We were known as the best support group there, not only pushing Jason, but other competitors as well. We were awesome.. or in Jason's words.. BADASS!
Here's a small subset of the pics I took (half). Can't wait for 2011!
My Picasa Web Album Link
Also, here are some official Crossfit Pics of the Athletes (opens PDF)
Enjoy!
Friday, August 6, 2010
It's Been A Minute...
- Pics from the Crossfit Games
- Results of my resent Body Fat Test
- Personal Records I've Achieved
- Activities/Events I've Signed Up For
- Additional Workout Programs I'm Implementing
- My Toys and Personal WODs used at local track
Peace!
Date: Tuesday, July 20th
Workout: Perform the sequence for time. Rest 1:30 and repeat for a total of 4 times.
- 35 Box Jumps 24"
- 25 Push Ups
- 15 Knees to Elbows
- 5 Deadlift's @ 275
Date: Thursday, July 22nd
Workout: "DT"... Five rounds for time of:
- 155 pound Deadlift, 12 reps
- 155 pound Hang power clean, 9 reps
- 155 pound Push jerk, 6 reps
Date: Wednesday, July 28th
Personal Workout used at track
Jog 400m casually....
For 1:30, shuttle 20 yard back and forth. Rest 2min, repeat for 2 total cycles.
Since working with partner on this one... as one does the shuttling.. another is on jump rope.
Recover...
Run 400m.. Followed by 4 rounds of below.. then Run 400m to finish
- 10 Burpees
- 10 Ring Dips
- 10 Thrusters (pair of 30lb dumbells)
- 10 Kettle Bell Swings (1.5pood)
- 10 Pulls Ups
Date: Friday, July 30th
Found my one rep max on Deadlift and set personal record: 300lbs
Workout: Tabata Deadlifts and Burpees...
Deadlifts are prescribed at 225 and I had to count the reps for each round. There are a total of 16, 20 second rounds with 10 seconds of rest in between.
Round # Deadlifts and Burpees
- 4 and 12
- 4 and 10
- 4 and 9
- 3 and 8
- 3 and 7
- 3 and 6
- 3 and 6
- 3 and 10
Date: Tuesday, August 3rd
Found my CFT... 305, 155, and 125= 585lbs (not sure about Squat.. wrote down 195 but don't think it's right)
Then perform the WOD
3 rounds of 100 meters run and 10 Ground to overhead @ 95#'s
Results: 4min (I think)
Date: Wednesday, August 4th
Cynthia's birthday Workout... 4 rounds for time
- 12 Burpee broadjumps
- 12 one-arm kettlebell snatches alternating arms with 1pood.
- 12 squat and jump into a pull up
- 12 toes-to-bar
Results: 17 to 18 min. It was an awesome workout!!!!
Date: Thursday, August 5th
Worked on the first stage of 531 Strength Program (more to come later). Focused on bench press and supplemented with triceps and ab work.
Did the WOD just to kill me right after...
Max Rounds in 10 minutes of below followed immediately by 50 Lunge steps w/ 45# plate
- Run 200 meters
- 20 Push Ups
- 10 Front Squats @ 155#'s (from the floor)
Results: Think I got in 4 rounds.. KILLER feeling afterwards!
Friday, July 16, 2010
Gone to the Crossfit Games!
Here to support my trainer and box. Totally amp'd! You can watch weekend festivities here http://games2010.crossfit.com/ yep, using an app on my phone to blog... addicted!
Thursday, July 15, 2010
Happy 25th Birthday
Gary is known around the box for he has been there since its early stages and is an overall cool guy. I didn't know how young he was though. Anyway, I'm impressed by his technical abilities and have see the transformation his body has taken from old pics. It's inspiring. Wish I was that motivated in my early 20s.. but anyway, that's life =)
He made a workout of all his favorite moves. I like the list and it's a tough one. You mos def feel your core being attacked. Introducing Gary's Birthday Workout... 5 rounds for time at RX 185#M, 135#F
He made a workout of all his favorite moves. I like the list and it's a tough one. You mos def feel your core being attacked. Introducing Gary's Birthday Workout... 5 rounds for time at RX 185#M, 135#F
- 200 meter run
- 3 muscle ups
- 5 dead lifts
- 3 power cleans
- 2 jerks
WORD!
Wednesday, July 14, 2010
Team Work
Today was about team work. We practiced the double under and worked on the Sumo Deadlift... 1-1-1-1-1 style. Think I did 235lb.
The Partner Workout was to do 250 Kettlebell Swings (of 1 or 1.5 pood). 1 partner runs 200 meters while the other perform's Kettlebell Swings. The goal here is to work hard as a team, both of the teammates working there butts off for each other. There is a penalty for dropping the kettlebell unless while switching. The penalty will be 1 burpee for both teammates. Luckily we didn't fail and was able to finish it in 13min. I moved to 1 pood around 150.
The Partner Workout was to do 250 Kettlebell Swings (of 1 or 1.5 pood). 1 partner runs 200 meters while the other perform's Kettlebell Swings. The goal here is to work hard as a team, both of the teammates working there butts off for each other. There is a penalty for dropping the kettlebell unless while switching. The penalty will be 1 burpee for both teammates. Luckily we didn't fail and was able to finish it in 13min. I moved to 1 pood around 150.
Monday, July 12, 2010
My Foot Was Twitching
While driving home from CF this evening, my right foot kept twitching. It's funny because it was like a fish out of water.. just flopping around whenever I stopped accelerating. This was due to the workout today.
We did a lot of squat work today. You know, the stuff that built my massive sexy thighs (that don't really exist). We worked on the Back Squat.. doing sets of 15-12-10-8. I started off with 95lbs and then 115 for the last three sets. It was hard for me to get out of from below the parallel.. but getting better.
The WOD was 100 Thrusters at 95lbs... which is a movement that involves the front squat and then pressing the bar up over your head (video link). It's a cool movement, hitting the whole body, yet pretty taxing over time. Each time you get a minute marker, you have to stop and do 2 burpees and then get back on the Thrusters.
I was able to get in 15 thrusters at the recommended weight until I felt I was really slowing down. I threw off 20lbs and continued. Then I got to 60 and thru off the remaining weight to leave me with just the bar (45lbs). Took me 13 minutes total. I looked like I had just walked out the shower, drenched in sweat (gonna have to take a pic one day).
Another cool thing about CF... GO HEAVY, but over time, you can SCALE it as you need. The purpose is to just keep going, giving it your all. Once the workout was over, it looked like someone had come into the room and took everyone out... people were on the ground sucking in their last breath (sorry if the visual was too.. umm, you know). Peace!
Saturday, July 10, 2010
29 Years Old
Wow, just added another year to the age count. Seems like my 28th was just yesterday. I think this year is really really going to suck because it's about time for that big Three Ooooo. I'm going to wake up tomorrow reflecting on my past 30 years before I know it. Anyway, guess that is the way of life.
The warm-up was jog 800m and the workout was .... "Frank for 29". For 29 minutes, you have to complete as many rounds possible of:
I do have one good thing out of all of this... I might be in the best shape of my life. Yeah, just took me 29 years to get there.. but that was the game plan from Day 1 =) What better way to bring in another year but by doing what I love... Crossfit! (don't forget this is a CF blog!) I made up my own workout and took it outside in the beautiful 83 degree weather, sun shining, yet cool breeze.
The warm-up was jog 800m and the workout was .... "Frank for 29". For 29 minutes, you have to complete as many rounds possible of:
- 10- 10yd Suicides (touch line)
- 10- Squat Jumps with Overhead Claps
- 10- Push-ups
- 10- Mountain Climbers (5 each leg)
- 10- Sit-ups (hands touch toes and then ground when on back)
- 10- Ring Dips
The Goal is 7 (for July) and the ten reps represent the 10th. Also, there is 6 different techniques for the 6 months of CF. I was able to complete 6 rounds, with Dips and Squat Jumps being the killers. Hopefully next year, I'll get my 7 in... within 30 min =)
Friday, July 9, 2010
Killer Workout!
Today was a killer workout. Since I'm pressed for time, here's a quick dump of info.
Technique: Muscle Up
I'm good at these now, and can even do several dips once in the air. Rarely do this one these days so just doing the general CF stuff is keeping me strong enough to do it... also it helps to be light for I find myself throwing my body way up in the air.
WOD: Complete 4 rounds for time of
Aight, Deuces!
Technique: Muscle Up
I'm good at these now, and can even do several dips once in the air. Rarely do this one these days so just doing the general CF stuff is keeping me strong enough to do it... also it helps to be light for I find myself throwing my body way up in the air.
WOD: Complete 4 rounds for time of
- Run 800 meters
- 25 Hip Extensions
- 10 Burpees
- 5 Deadlift's @ 225#'s (I did 185)
Aight, Deuces!
Thursday, July 8, 2010
Richards Brothers are in the headlines!
Well, not that serious, but good, funny way of ending the day. Thursdays suck! The 2010 Crossfit Games will be there, Carson, CA at the Home Depot Center, middle of July. This is gonna be REAL!
See my brother and I at this link here
See my brother and I at this link here
Wednesday, July 7, 2010
First Day of Class
Tonight was the first day of the Olympic Lifting Class offered at the box. It was very informative and one of the best ways to understand technique and the importance of it. I took a lot from the class so I need to record it to come back and reference it get better over time.
Skill: Snatch Balance
While standing with bar along your back, drop down into a squat under the bar while extending your arms. Then stand up, out of the squat with weight high above you.
Goals to focus on 1.) do not throw the weight up to get under... just kind of 'unload it / pop it' to get under 2.) Your squat should end at the same time you fully extend your arms and shoulders locked up/out 3.) Sit in heals with back straight and head facing forward and BALANCE/CONTROL!!!!
Experience:
Do 7 sets of 3 reps each. I found myself starting at 45lbs and getting to 70lbs. The first of each 3 reps was always the hardest, trying to keep my balance in the squat and driving up. I found myself doing well when I focused on 'getting rough' with the bar and pop under quickly yet in control.
Skill: Snatch Balance
While standing with bar along your back, drop down into a squat under the bar while extending your arms. Then stand up, out of the squat with weight high above you.
Goals to focus on 1.) do not throw the weight up to get under... just kind of 'unload it / pop it' to get under 2.) Your squat should end at the same time you fully extend your arms and shoulders locked up/out 3.) Sit in heals with back straight and head facing forward and BALANCE/CONTROL!!!!
Experience:
Do 7 sets of 3 reps each. I found myself starting at 45lbs and getting to 70lbs. The first of each 3 reps was always the hardest, trying to keep my balance in the squat and driving up. I found myself doing well when I focused on 'getting rough' with the bar and pop under quickly yet in control.
Tuesday, July 6, 2010
Birthday Workouts
Jason allows us to create our own birthday workout for people to do on their special day. Today, we did one of our other trainer's Bday workout, Karo. Bet you have no idea how old he is turning =) It's a cool workout, focusing on the Crossfit fundamentals. It's most definitely a challenging one.
"The basic 25"... perform 25 reps of each exercise..
Time to start planning my birthday workout.... (lol at this... umm.. very colorful assortment of cupcakes)
"The basic 25"... perform 25 reps of each exercise..
- Back squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Dead lift
- Full Squat Clean
- Snatch
Time to start planning my birthday workout.... (lol at this... umm.. very colorful assortment of cupcakes)
Sunday, July 4, 2010
Brother Vs Brother (VIDEO)
2000 Miles Apart... the distance that separates two brothers... so far away from each other, yet so close due to Crossfit. We threw down in SoCal to battle it out... the pic says it all, and the video is proof.. NEXT!
But yes, this is my blog and I am bias, lol. My brother did get me on other things, like shoulder pressing and push pressing more weight, more quickly then me... 1:30 to 1:51... this video evidence was conveniently not available =)
We spent the day hanging out in the park, doing random CF techniques with 20lb sticks and 45-60lb logs. People looked at us crazy, but we were just having fun, sharing what each has learned over the past 6 months. I'm so thankful that we are able to connect on something like this, bettering our lives, and even our families.. well, his, since he has kids, lol.
I'll bring back to the bay this log.. so if you happen to see a random piece of wood in my apt, this is the story behind it.
Thursday, July 1, 2010
Day of Olympic Lifting
Today, we did a lot of Olympic Lifting type workouts. Pretty hardcore.
I found my 1 Rep Max Clean (full clean), which was 135. I get light headed after doing it, so it's a bit scary.
The WOD was perform as many rounds possible in 3 minutes of:
5 deadlifts @ 95#'s
4 Hang Power clean @ 95#'s
3 Push Press @ 95#'s
Rest 1 minute and repeat for a total of 4 rounds.
Goal is to never put the weight down. I got 3, 3, 2.5, and 2.5. I could only get my first complete rounds of each set without putting the weight down. 4 or 5 rounds in one round is considered good, so got a way to go.
I found my 1 Rep Max Clean (full clean), which was 135. I get light headed after doing it, so it's a bit scary.
The WOD was perform as many rounds possible in 3 minutes of:
5 deadlifts @ 95#'s
4 Hang Power clean @ 95#'s
3 Push Press @ 95#'s
Rest 1 minute and repeat for a total of 4 rounds.
Goal is to never put the weight down. I got 3, 3, 2.5, and 2.5. I could only get my first complete rounds of each set without putting the weight down. 4 or 5 rounds in one round is considered good, so got a way to go.
Wednesday, June 30, 2010
Chocolate on my Shoes
Not sure where it came from, but after looking at the pic from my previous post, it could have come from anywhere. AND YES, I KNOW ITS CHOCOLATE! I licked it, lol... j/k.
Anyway, I've been away from CF for a week to help celebrate the wedding of two amazing people, Darryl and Erica. It most definitely was the wedding of the century. Sucks, because if my day ever comes, I can't imagine it being that much fun with soooo much family. Maybe I can get them to host and DJ mine =)
While in Charlotte, I was hoping to hit up the Ultimate Crossfit box to stay in shape but had too much fun and was always on the go. I was in contact with the owner and the good thing about being in the CF cult is that you can mostly attend any box without any fees... assuming it's for only a few days =) Maybe next time.
So, the WOD was great for me. It's a "buttock" kicker, one that many fear. I welcomed it with open arms because I needed! It's called the "The Filthy Fifty"
Well, that's it for now. Time to go see if there is chocolate anywhere else.
Anyway, I've been away from CF for a week to help celebrate the wedding of two amazing people, Darryl and Erica. It most definitely was the wedding of the century. Sucks, because if my day ever comes, I can't imagine it being that much fun with soooo much family. Maybe I can get them to host and DJ mine =)
While in Charlotte, I was hoping to hit up the Ultimate Crossfit box to stay in shape but had too much fun and was always on the go. I was in contact with the owner and the good thing about being in the CF cult is that you can mostly attend any box without any fees... assuming it's for only a few days =) Maybe next time.
So, the WOD was great for me. It's a "buttock" kicker, one that many fear. I welcomed it with open arms because I needed! It's called the "The Filthy Fifty"
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Double unders
- 50 Burpees
Well, that's it for now. Time to go see if there is chocolate anywhere else.
Tuesday, June 22, 2010
Quickie!
Quickies are just as powerful when the Intensity is High!
After a long day at work, and what may look to be a long night and hard week for me, I needed an escape from the Thinkpad.
7:45pm
8:15pm
After a long day at work, and what may look to be a long night and hard week for me, I needed an escape from the Thinkpad.
7:45pm
- I turn from my laptop reaching for my mp3 player, headphones, and threw on my sneakers and wife-beater.
- As I make it to the door, I decide to grab my jump rope to work on DUs.
- Out the door, literally running down the steps and out my complex gate towards the park
- Passed the park cause I didn't have a clue of what I was going to do so continued to a school
- Arrived to the school after my half mile run from home and got to work
- Attempt 10 DUs
- 10 Push-ups (varying incline, decline, or regular)
- 2- 40 yrd Runs (varying sprints, side shuffles, or suicides)
- 15 Lung Steps (or air squats/jumps)
8:15pm
- Back in the door, sweating like a pig with my heart rate up pretty high
Monday, June 21, 2010
I'm not your average guy...
And if you know me, this is true =) No disrespect to my Homies, but ya'll know what I mean.
Anyway, today I set a PERSONAL RECORD. (applause... Thx u, Thx u). I found my 1 MAX REP in the Deadlift. It's been an awesome journey, one I'm really excited about because before CF, I hated doing any type of lifts, therefore didn't do any.
What impresses me the most about this PR is the fact I didn't really do anything to prepare for it. Kind of like working, but not doing anything... yet still getting paid... with a bonus =) (don't want to hear any jokes, lol) Only deadlifts I've been doing is at very low weight (85 to 135lbs) during our high rep workouts.
My first week at CF, I did 135lb. No where close to my bodyweight. After a month of getting better with the technique, I was able to do 185 unofficially... and then 255 unofficial a month later. Why do I say 'unofficial'? Because I did it on my own at 24 Fitness, no one to watch and critique me.. having the possibility of hurting myself. Not good at all!
So, I got my official 275!.. weighting in at a massive 150lbs, lol. What does this mean? Well, according to this chart below, the AVERAGE guy (Un-trained) is one who's not trained on an exercise but CAN perform it correctly. The next person, the Novice, is one who has been training regularly for a period of 3-9 months. Then there is the Intermediate guy.. one who has engaged in regular training for up to two years. For info on the other people, check this link out. So, my training is considered Novice (5.5 months of CF), buy my output says Intermediate.
Oh, and for the WOD.. took me 15mins to complete this circuit. Lost a crap load of skin on my hands... and wasted a bunch of time on the DUs. Need to practice!!!!!!!!!!!!!!!!
5 Rounds for time of:
Anyway, today I set a PERSONAL RECORD. (applause... Thx u, Thx u). I found my 1 MAX REP in the Deadlift. It's been an awesome journey, one I'm really excited about because before CF, I hated doing any type of lifts, therefore didn't do any.
What impresses me the most about this PR is the fact I didn't really do anything to prepare for it. Kind of like working, but not doing anything... yet still getting paid... with a bonus =) (don't want to hear any jokes, lol) Only deadlifts I've been doing is at very low weight (85 to 135lbs) during our high rep workouts.
My first week at CF, I did 135lb. No where close to my bodyweight. After a month of getting better with the technique, I was able to do 185 unofficially... and then 255 unofficial a month later. Why do I say 'unofficial'? Because I did it on my own at 24 Fitness, no one to watch and critique me.. having the possibility of hurting myself. Not good at all!
So, I got my official 275!.. weighting in at a massive 150lbs, lol. What does this mean? Well, according to this chart below, the AVERAGE guy (Un-trained) is one who's not trained on an exercise but CAN perform it correctly. The next person, the Novice, is one who has been training regularly for a period of 3-9 months. Then there is the Intermediate guy.. one who has engaged in regular training for up to two years. For info on the other people, check this link out. So, my training is considered Novice (5.5 months of CF), buy my output says Intermediate.
Deadlift - Adult Men | |||||
| Body Weight | Un-trained | Novice | Intermediate | Advanced | Elite |
| 114 | 97 | 179 | 204 | 299 | 387 |
| 123 | 105 | 194 | 222 | 320 | 414 |
| 132 | 113 | 209 | 239 | 342 | 438 |
| 148 | 126 | 234 | 269 | 380 | 482 |
| 165 | 137 | 254 | 293 | 411 | 518 |
| 181 | 148 | 274 | 315 | 438 | 548 |
| 198 | 156 | 289 | 333 | 457 | 567 |
| 220 | 164 | 305 | 351 | 479 | 586 |
| 242 | 172 | 318 | 363 | 490 | 596 |
| 275 | 176 | 326 | 373 | 499 | 602 |
| 319 | 180 | 333 | 381 | 506 | 608 |
| 320+ | 183 | 340 | 388 | 512 | 617 |
So, next time you refer to me as not being your average guy, just call me an Intermediate Guy =) They'll know what you mean...
Oh, and for the WOD.. took me 15mins to complete this circuit. Lost a crap load of skin on my hands... and wasted a bunch of time on the DUs. Need to practice!!!!!!!!!!!!!!!!
5 Rounds for time of:
- 20 Double Unders
- 15 Pull Ups
- 10 1.5 pood KB Swings
Sunday, June 20, 2010
Picture Time!
Why do I go to Crossfit? To take pictures of course! We had an extremely large class today. See me?
Anyway, today's workout sucked for me because I hurt my Quads during the warm-up, lol. So, I didn't get to really push myself today at all =( Instead of sprinting 25 meters and walk back, repeating 10 times, I just jogged in circles slowly until everyone finished.
For the WOD, I tried to fight thru it and got in 10 rounds in 10 minutes of:
Anyway, today's workout sucked for me because I hurt my Quads during the warm-up, lol. So, I didn't get to really push myself today at all =( Instead of sprinting 25 meters and walk back, repeating 10 times, I just jogged in circles slowly until everyone finished.
For the WOD, I tried to fight thru it and got in 10 rounds in 10 minutes of:
- 15 Lunge Steps
- 12 Mountain Climbers
- 7 Push Ups
Thursday, June 17, 2010
Crossfit for Lunch
Have to admit, there isn't anything better then working out for lunch. Not only do you get a break from work, but you keep yourself from consuming something you'd be tempted to other wise. It shocks your body and gets your metabolism going for the rest of the day. If you have the resources at work, I encourage you to visit it. Moreover, talk your lunch buddies into joining you as well.
Today I tried to find my 1 Rep Max Back Squat and did my first sets of Bench Press since my days of 24 Fitness. As with anything, you won't increase your 1 Rep Max unless you continue to work on it, something I have been lacking and our Trainer is now forcing us to become better at and record. Good thing is I can only go up.
I found my MBS to be 155lbs. I found myself leaning forward on the way up, and I need to work on that because that's where the 'good stuff' is. If I keep it over and centered, I can increase the load.
Then I hit the Bench Press.. did two sets of 5 reps of 135. I could probably have done more, if I had help and assistance. What I can pull from this is that during my regular gym days, if I took a break, i would have struggled with a weight like that. So, I'm pretty happy.
The WOD was to try and complete as many rounds as possible in 10 minutes
I finished with 7 rounds. The push ups started to get hard after the third set. I did use a lot on the bench press I guess. Someone got in 9 rounds, but he's a badass.
Today I tried to find my 1 Rep Max Back Squat and did my first sets of Bench Press since my days of 24 Fitness. As with anything, you won't increase your 1 Rep Max unless you continue to work on it, something I have been lacking and our Trainer is now forcing us to become better at and record. Good thing is I can only go up.
I found my MBS to be 155lbs. I found myself leaning forward on the way up, and I need to work on that because that's where the 'good stuff' is. If I keep it over and centered, I can increase the load.
Then I hit the Bench Press.. did two sets of 5 reps of 135. I could probably have done more, if I had help and assistance. What I can pull from this is that during my regular gym days, if I took a break, i would have struggled with a weight like that. So, I'm pretty happy.
The WOD was to try and complete as many rounds as possible in 10 minutes
- 10 Jumping Pull Ups (wrist at the height of the bar)
- 15 Push Ups
- 20 Box Jumps 20"
I finished with 7 rounds. The push ups started to get hard after the third set. I did use a lot on the bench press I guess. Someone got in 9 rounds, but he's a badass.
Wednesday, June 16, 2010
Pain... the Crossfit High
That's what one of the trainers said today that kind of stood out. Guess it goes along with.. "no pain, no gain."
The technique of the day was the Snatch. It's a pretty cool way of getting a heavy object quickly off the ground and into the air. We had to perform 1 Hang Power Snatch (stance start) and one Full Snatch (squat start) every minute for 10 minutes at a moderate load. I did 75lbs and saw my technique getting better after each try.
The WOD was a quick 10min burner. I had to complete 4 Rounds of 25 Sumo Deadlift High Pulls @ 95lbs and then 25 full Sit Ups. Since I can't handle that, I scaled down to 85lb for the first 2 rounds and then 65lbs to make sure I finished in the allowed time. Purpose was to keep moving and don't stop too long. Rest two seconds and get back on it. This is what makes CF places cool. You can grunt and cuss to get the weight up and then just drop it if you want. You don't have to control it down like you would in a regular gym and get kicked out if you slip up.
The technique of the day was the Snatch. It's a pretty cool way of getting a heavy object quickly off the ground and into the air. We had to perform 1 Hang Power Snatch (stance start) and one Full Snatch (squat start) every minute for 10 minutes at a moderate load. I did 75lbs and saw my technique getting better after each try.
The WOD was a quick 10min burner. I had to complete 4 Rounds of 25 Sumo Deadlift High Pulls @ 95lbs and then 25 full Sit Ups. Since I can't handle that, I scaled down to 85lb for the first 2 rounds and then 65lbs to make sure I finished in the allowed time. Purpose was to keep moving and don't stop too long. Rest two seconds and get back on it. This is what makes CF places cool. You can grunt and cuss to get the weight up and then just drop it if you want. You don't have to control it down like you would in a regular gym and get kicked out if you slip up.
During the SDHPs, I kept arching my back every so often... which is a NO-NO! If I took my time and looked straight ahead and kept my chest out, I'd not only perform it properly, but easily. Remember that Frank!!!!
Tuesday, June 15, 2010
It's Official, my Trainer is CRAZY!
Today, I came to the lunch workout thinking it was a joke...
4- 50m tractor tire flips
2- 50m Prowler Pushes @ 95#'s
6- Stair assents (up and down is one)
8- 50 meter sprints
10- Shoulder Press @ 95#'s
20- Push Press @ 95#'s
30- Push Jerk's @ 95#'s
40- KB Swings 1.5 pood
50- Burpees
Well, it wasn't, and I spent about 30 minutes trying to finish the above. The Prowler kicked my a$$ and I had to drop the Push Jerks 20lbs. Also, I did 1 pood for KBs since the others were taken at the time. Glad I went today, for this was the ultimate body workout. Everything is puffy on me =)
4- 50m tractor tire flips
2- 50m Prowler Pushes @ 95#'s
6- Stair assents (up and down is one)
8- 50 meter sprints
10- Shoulder Press @ 95#'s
20- Push Press @ 95#'s
30- Push Jerk's @ 95#'s
40- KB Swings 1.5 pood
50- Burpees
Well, it wasn't, and I spent about 30 minutes trying to finish the above. The Prowler kicked my a$$ and I had to drop the Push Jerks 20lbs. Also, I did 1 pood for KBs since the others were taken at the time. Glad I went today, for this was the ultimate body workout. Everything is puffy on me =)
Monday, June 14, 2010
Wonderful Weekend!
Man, I keep reflecting on the wonderful weekend I had. Fun, Sun, Swirls, and More!
Friday- I finally attempted to do Angie. It was a serious workout I did on my own in my neighborhood park. I decided to time myself by recording me. Well, as you can see, no video. Not sure what happened but as I look back at the recordings, I seem to have gotten my ON/STOP recording mixed up, lol. I recorded things I didn't mean to, and vice versa. I'm assuming my time was low 20 minutes. Pull-ups/Push-ups started killing me after the 50s. But can't move on to next item until you finish. Still feel the pain in the bends of my arms today ;(
Saturday- I hit the high school track hoping to do four 400m dashes around it. Yeah, um, easier said then done. Just cause I can run hella long distances doesn't mean I can run quickly and powerful around the track. Think my best time was about 70 to 80s. Records are in the mid 40s. This too was another time where I forgot to set my watch (no need, lol). Also, I could only really do one, and then just did a 200 and a couple 100s and called it a day. It was hot too!
Saturday PM- Next, I hit the pool with the ladies and did some tanning, lol. Yeah, sounds weird but was fun. Good times! I'm trying to correct my Big Sur marathon tan line. Finished the night with Swirls.
Sunday- Took a quick hike in Big Basin and then laid on a Santa Cruz beach and got my tan on again. It wasn't as warm as the day before, but could still feel the tanning oil do its thing every so often. I'm going to be a pro =) Also, ate food at two great spots in SC.
Monday- I don't know what's in store, but after spending the weekend swimming and going to the beach, I can't wait to go outside after work. Stay tuned.
Friday- I finally attempted to do Angie. It was a serious workout I did on my own in my neighborhood park. I decided to time myself by recording me. Well, as you can see, no video. Not sure what happened but as I look back at the recordings, I seem to have gotten my ON/STOP recording mixed up, lol. I recorded things I didn't mean to, and vice versa. I'm assuming my time was low 20 minutes. Pull-ups/Push-ups started killing me after the 50s. But can't move on to next item until you finish. Still feel the pain in the bends of my arms today ;(
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Saturday- I hit the high school track hoping to do four 400m dashes around it. Yeah, um, easier said then done. Just cause I can run hella long distances doesn't mean I can run quickly and powerful around the track. Think my best time was about 70 to 80s. Records are in the mid 40s. This too was another time where I forgot to set my watch (no need, lol). Also, I could only really do one, and then just did a 200 and a couple 100s and called it a day. It was hot too!
Saturday PM- Next, I hit the pool with the ladies and did some tanning, lol. Yeah, sounds weird but was fun. Good times! I'm trying to correct my Big Sur marathon tan line. Finished the night with Swirls.
Sunday- Took a quick hike in Big Basin and then laid on a Santa Cruz beach and got my tan on again. It wasn't as warm as the day before, but could still feel the tanning oil do its thing every so often. I'm going to be a pro =) Also, ate food at two great spots in SC.
Monday- I don't know what's in store, but after spending the weekend swimming and going to the beach, I can't wait to go outside after work. Stay tuned.
Thursday, June 10, 2010
Tuesday, June 8, 2010
Ugly Hands
Well, there used to be a time where I must sadly admit, I had the softest, cutest hands possible for a dude. I would take a pic and show you the blood and pain they are in from the many pull-ups today.. but figured I'd be nice. This is what went down...
Sprint work:
Run 6 100 meter sprints with rest period being the walk back.
WOD:
As many rounds as possible in 15 minutes of:
5 Pull Ups
Burpee broad jump from your bar to the stair's and back
Results: I lost count, but know I got owned!
Sprint work:
Run 6 100 meter sprints with rest period being the walk back.
WOD:
As many rounds as possible in 15 minutes of:
5 Pull Ups
Burpee broad jump from your bar to the stair's and back
Results: I lost count, but know I got owned!
Monday, June 7, 2010
Core. Core. Core.
Today's work out was primarily focused on our core. I know in the morning, I'm feel it in my lower back =(
Anyway, since I'm pressed for time... I'm get straight to the workout and the results.
Technique: 10 minutes of Clean and Jerk. Do 1 every minute. Used 85lbs perfect my form.
WOD: Perform 3 rounds of the following, rest two minutes, then repeat 3 more rounds.
- 5 Power Cleans @ 135
- 10 Back Squat's @ 135
- 15 Deadlifts @ 135
I scaled it by using my same 85lbs. Took me about 18min to complete.
Peace!
Sunday, June 6, 2010
Team Workout
On Sundays, we take part in team workouts. They're pretty awesome because you not only encourage each other, but you are motivated to help your team to win.
Today, we had five teams of two perform a pretty grueling obstacle course outside. It was Sunny and 78 degrees, yet felt like 100.
After our warm-up, we did two 10 min rounds of the following:
Results: finished 3rd, but still felt like a winner because I sweat a lot and most definitly felt like I was gonna die. Crazy how you think you succeed when you're close to death. That's CF and a measure of giving it your all. If you aren't tired, you didn't workout.
Aiight, time for a shower.
Today, we had five teams of two perform a pretty grueling obstacle course outside. It was Sunny and 78 degrees, yet felt like 100.
After our warm-up, we did two 10 min rounds of the following:
- Squat-Shoot a 20lb Medicine Ball into Tractor Tire 10 ft away
- Perform five 45lb overhead squats
- Peform five thrusters with 20-25lb dumbells in each hand
- Peform 5 slam balls
- Repeat the four stations until time is done. Oh, and your team has to carry that 20lb ball and never drop it. Once a member finishes, you exchange the equipment for the ball. When both completed the exercise, you run with the ball to next post. We cover about 300m per loop.
Results: finished 3rd, but still felt like a winner because I sweat a lot and most definitly felt like I was gonna die. Crazy how you think you succeed when you're close to death. That's CF and a measure of giving it your all. If you aren't tired, you didn't workout.
Aiight, time for a shower.
Saturday, June 5, 2010
YOU'RE AT WAR WITH YOURSELF!
At the end of the workout, I was on my back... kinda like the end of the marathon, which takes over 5 hours, lol.. dripping in sweat, consuming a large bottle of water within seconds.
This was the warm-up...
- Run 200m
- 5 Tractor Tire Flips
- Run 200m
- 10 Back Extensions
- Run 200m
- 10 GHD Situps
- Run 200m
- 15 presses
- Run 200m
- 10 ball smalls
Then another warm-up... for 30 secs a set:
- Row
- Turkish Getups
- Bar Hang
- Box Step Ups
- Kettlebell Sumo Deadlift High Pulls
Then we did our technique, which was light, slow back squats with a bar.
At this point, I was ready to call it a day.. but no. Time for the WOD. Do the two exercises in 3 rounds, 30-20-10 sets.
- 20lb Wall Ball Shots at 10ft
- Burpees
This was a fast workout, maybe 10-11 min. But the end of the first and second sets of 30 and 20 killed me. I still struggle at wall balls, and my burpees were slow cuz I was so burned out.
The motivation of the day was this message written on the whiteboard... "The War Room... Bitches!" Yes, you go in there and you fight.. YOU'RE AT WAR WITH YOURSELF!
If you wanna fight, remember 9am Saturday is the free class, and we have a new location now as well.
Monday, May 31, 2010
Memorial Day Workout
Today we honor all the soldiers who have given their lives for our country by performing a hero workout called "The Seven".
Who are they? They are the seven CIA officers and one Jordanian officer a suicide bomber killed at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
The workout is 7 rounds for time.
I completed it in 37 min, mostly scaling the weight. After round 4, it was hard to keep it going, but knowing who it represented, pushed me.
Information above was borrowed from the main Crossfit website.
Who are they? They are the seven CIA officers and one Jordanian officer a suicide bomber killed at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
The workout is 7 rounds for time.
- 7 Handstand push-ups
- 7 Thrusters
- 7 Knees to elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell swings
- 7 Pull-ups
I completed it in 37 min, mostly scaling the weight. After round 4, it was hard to keep it going, but knowing who it represented, pushed me.
Information above was borrowed from the main Crossfit website.
Monday, May 24, 2010
Dedicated to 24: Thank You!
Today was a sad day for us all. The show finale of 24 came on. It's been a great series for me. I started in season 5, and had to watch the previous seasons in a couple of weekends because the show is addicting and keeps you on the edge of your seat. I've been grateful enough to also be able to watch it over the years with close friends of mine. Next Monday.. I'm not going to know what to do with myself ;( Now I must wait until the movie comes out .. hope it's 24 hours long, lol.
Anyway, let me rush workout info for today.
Technique: Deadlift 30 reps concentrating on legit technique.
WOD: "Fight Gone Bad Championship Style"
Repeat a 5 station circuit 5 times. Spend a minute at each station. Rest one minute after each round. It's a killer workout because you are fighting for 30 minutes, counting for each rep you finish or calorie you burn
Results: 80 + 72 + 62 + 40 + 65 = 319 total.
I did great on the box jumps and burned about 18-23 calories on the rower each minute. Everything else, I suck at! But what counts is I gave it my all. Round 4, I was almost out for the count.. but Round 5, I went out swinging!
Anyway, let me rush workout info for today.
Technique: Deadlift 30 reps concentrating on legit technique.
WOD: "Fight Gone Bad Championship Style"
Repeat a 5 station circuit 5 times. Spend a minute at each station. Rest one minute after each round. It's a killer workout because you are fighting for 30 minutes, counting for each rep you finish or calorie you burn
- Wall-ball, 10 ft target (Reps)
- Deadlift high-pull, 75lbs (Reps)
- Box jump, 20inch(Reps)
- Push-press, 75lbs (Reps)
- Row (Calories Burned)
Results: 80 + 72 + 62 + 40 + 65 = 319 total.
I did great on the box jumps and burned about 18-23 calories on the rower each minute. Everything else, I suck at! But what counts is I gave it my all. Round 4, I was almost out for the count.. but Round 5, I went out swinging!
Sunday, May 16, 2010
Bye Bye Bay to Breakers
Well, another one has bit the dust. Great assortment of costumes and creativity. Next year's 100th is going to be a blast. See what pics I took right here. Thanks to Sargon for joining me!!
Saturday, May 15, 2010
Friday, May 14, 2010
Helen, Helen.... Helen...
Aiight, so today I hooked up with my girl Helen. If you don't know who she is, click the link here. I was done with her in about 12min, 30secs. Could have been a little quicker, but what fun it that?
Anyway, this guy has had one of the fastest times doing Helen, and you can see this video of him in action with people watching and supporting him. THAT'S WHY I LOVE CROSSFIT. Oh, and just an FYI, he's no average Joe. He won the first Crossfit games back in 2007. So don't laugh at my time :)
Summary of Today
Warmup was a lot of stretching, stuff I haven't done before and can't explain.. like a pushup, put with fingers facing your toes, lol.
Split Jerk, working with a partner, do 2, and rest for a total of 20 reps.. focus on technique.
"Helen"- 3 rounds for time of:
Run 400 meters
21 KB Swings 1.5 pood (55lbs)
12 Pull Ups
Completed the first set of KB swings unbroken, then last two sets, had to do in sets of 5 or 6 before dropping/resting. Running and PU are cool for me. Saw times of others being sub 10min to 15.
Until next time Helen....
Wednesday, May 12, 2010
Welcome Back, Jack!
It's an akward feeling when you come in and poeple are like 'where have you been?', lol. We'll, I am glad to say I am back, and know tonight, I will feel the punishment for being away for so long.
The warmup was to roll a large tracker tire 400m (with 4 right turns) and then an obstacle course with different types of squats, walks, and jumps. Then some 30 second sets of a bar hang, pushups, and air squats. That broke a sweat.
The technique for today was for every minute on the minute perform one clean and jerk for a total of 10 minutes. I did 75lb. The goal here is to use legit technique and practice the exercise on a weekly basis, while increasing weight. I found my flaws and will be ready next week for more weight.
The work out of the day, WOD, was as many rounds as possible in 5 minutes of 10 wall balls and 10 Mountain Climber's, rest 30 seconds and repeat the two again. Think I got in 4 rounds, and then 3... maybe 3 and then 2, lol. I can't count when I am tired.
Then we rest 30 seconds and then do a max number of Hang Power Cleans of 95lbs in 3 minutes... think i got about 30 in.
So, in summary... lunch was great!
The warmup was to roll a large tracker tire 400m (with 4 right turns) and then an obstacle course with different types of squats, walks, and jumps. Then some 30 second sets of a bar hang, pushups, and air squats. That broke a sweat.
The technique for today was for every minute on the minute perform one clean and jerk for a total of 10 minutes. I did 75lb. The goal here is to use legit technique and practice the exercise on a weekly basis, while increasing weight. I found my flaws and will be ready next week for more weight.
The work out of the day, WOD, was as many rounds as possible in 5 minutes of 10 wall balls and 10 Mountain Climber's, rest 30 seconds and repeat the two again. Think I got in 4 rounds, and then 3... maybe 3 and then 2, lol. I can't count when I am tired.
Then we rest 30 seconds and then do a max number of Hang Power Cleans of 95lbs in 3 minutes... think i got about 30 in.
So, in summary... lunch was great!
Sunday, May 2, 2010
SMELL THAT?
That's the smell of the new you!
And if you want to smell like me??? Check this out. lol.
Anyway, it's May people! Time to get ready for the summer. Time to stop saying and start doing. What's your goal? What are you doing to get there? Think about it and let me know how I can help you. I'm not saying I'm knowledgeable or anything, but maybe I can get you going-in the right direction. You're friends and family, so I know you'll do the same for me!
Let's Get It! (always see this on facebook... no clue where it came from)
And if you want to smell like me??? Check this out. lol.
Anyway, it's May people! Time to get ready for the summer. Time to stop saying and start doing. What's your goal? What are you doing to get there? Think about it and let me know how I can help you. I'm not saying I'm knowledgeable or anything, but maybe I can get you going-in the right direction. You're friends and family, so I know you'll do the same for me!
Wednesday, April 28, 2010
Monday, April 26, 2010
Congrats to the Richards' Brothers
Wanted to give a quick shout out to my brother and I for doing some amazing things this weekend.
My brother got his Crossfit Level 1 Certificate over the weekend, and he can be found in the third pic here. I hope to be like him one day! Congrats yo!
I finished the 2010 Big Sur Marathon. Pics can be found here. It was an amazing experience.
My brother got his Crossfit Level 1 Certificate over the weekend, and he can be found in the third pic here. I hope to be like him one day! Congrats yo!
Saturday, April 24, 2010
It's Race Time
Sunday, 6:45AM, my marathon begins. This is what I'll be seeing during the run.. according to the The Virtual_Tour
If my timing is right, between 8:30am and 9, I should be crossing this, and I'll be half way done. Wish me luck! Stay Tuned...
If my timing is right, between 8:30am and 9, I should be crossing this, and I'll be half way done. Wish me luck! Stay Tuned...
Tuesday, April 20, 2010
ING Bay To Breakers!!!
Even though I have less then 5 days until my final marathon, I'm so excited to have gotten my ING Bay To Breakers packet in the mail today. I've enjoyed every one I've ran for the past 5 years. This is the 99th annual one, so I'm excited to see what is in store... maybe more naked people! Anyway, can't wait for the fun... in 25 days =)
Sunday, April 18, 2010
Good Bye, My Love.
In exactly a week from now, I'll be saying good bye to you...
It's been an amazing journey, but as with all good things, they must come to an end. I will take with me memories of both pain and unbelievable accomplishment that have molded me into this amazing person I am today.
I still remember the first day we met, the straight away on the track. Just after 100 meters, I knew I wasn't ready for this, but you didn't leave me either. You stayed there, day after day, awaiting my return and helping to push me around the track, to the point I said I'm ready for the road.
Then, you brought me an amazing set of friends that helped me to build solid relationships and more over, gave me a better appreciation of the beauty of my city. Stepping outside and taking part in it with others opened my eyes to how blessed I am to live here in the Bay.
At this moment, I knew I could consider myself a runner.. thanks to you.
You have helped me to overcome many challenges in my life by giving me time to think. Life can get rather busy and stressful, but I noticed our moments together de-stresses me and takes me to another world where I forget about 'whats really going on'.
Once being mostly a couch potato, you've gotten me to participate in many races, that have in-turn kept me healthy. I’ve been fortunate enough to to not have had any injuries as a result of you... but I do recall times where you've dropped the hammer to remind me that you are a major part of my life... 8 mile marker of SJ Rock and Roll Half few years back.. 16 mile marker of NYC Marathon... the pain was unbearable, but this is where my friends helped to keep me going to the end.
I have so much I want to say and thank you for... I can go on and on... but as we both have noticed these past three months, things haven't been the same.
Next Sunday morning, you and I will be together again, in hopefully what I'd like to call our final moments. It's not going to be easy, especially since I have been avoiding you for awhile now. I'm expecting the pain and will be ready for it. Besides the ugly that will come of this, I will see beauty these last 26.2 miles of my life... which wouldn't be possible without you.
Please continue to push and encourage others like you have me. I'll be around, and you know how to contact me if you've ever in need of an escape. Until then...
Good Bye, My Love.
It's been an amazing journey, but as with all good things, they must come to an end. I will take with me memories of both pain and unbelievable accomplishment that have molded me into this amazing person I am today.
I still remember the first day we met, the straight away on the track. Just after 100 meters, I knew I wasn't ready for this, but you didn't leave me either. You stayed there, day after day, awaiting my return and helping to push me around the track, to the point I said I'm ready for the road.
Then, you brought me an amazing set of friends that helped me to build solid relationships and more over, gave me a better appreciation of the beauty of my city. Stepping outside and taking part in it with others opened my eyes to how blessed I am to live here in the Bay.
At this moment, I knew I could consider myself a runner.. thanks to you.
You have helped me to overcome many challenges in my life by giving me time to think. Life can get rather busy and stressful, but I noticed our moments together de-stresses me and takes me to another world where I forget about 'whats really going on'.
Once being mostly a couch potato, you've gotten me to participate in many races, that have in-turn kept me healthy. I’ve been fortunate enough to to not have had any injuries as a result of you... but I do recall times where you've dropped the hammer to remind me that you are a major part of my life... 8 mile marker of SJ Rock and Roll Half few years back.. 16 mile marker of NYC Marathon... the pain was unbearable, but this is where my friends helped to keep me going to the end.
I have so much I want to say and thank you for... I can go on and on... but as we both have noticed these past three months, things haven't been the same.
Next Sunday morning, you and I will be together again, in hopefully what I'd like to call our final moments. It's not going to be easy, especially since I have been avoiding you for awhile now. I'm expecting the pain and will be ready for it. Besides the ugly that will come of this, I will see beauty these last 26.2 miles of my life... which wouldn't be possible without you.
Please continue to push and encourage others like you have me. I'll be around, and you know how to contact me if you've ever in need of an escape. Until then...
Good Bye, My Love.
Friday, April 16, 2010
What you want first? The Good or the Bad?
Well, I'll start with the GOOD first...
I passed my test! Man, I was stressing all day yesterday because I've been studying hard for 3 months and it was finally time to face it. Did I study enough? Too much? Not enough? I didn't even pick up a pencil! All this was keeping me pretty anxious.. when all that was expected of me was to get in the tub. Here's a screen shot of my test results....
So, in summary, in a little over three months, I kept the same weight but replaced 5lbs of fat with muscle and dropped 3.5% body fat. That excited me because I should be able to hit my goal this summer by continuing my 3-4 days a week of Crossfit, random running, and eating healthy. If you want more info on this testing, let me know.
Now, the BAD! I ate a KFC Double Down Sandwich (grilled) during lunch... and I have to admit, even though it was good, it has been really hard for me to keep from going to hide under my covers. I.a.m.s.l.e.e.p.y!
There's a lot of hype in the media/public about this sandwich because it's anything but healthy. Bla Bla, it's America and people should be able to eat what they want. It's their choice if they want half their days allowed serving of fat and sodium in one sitting. I liked it (killed it in 2 min) and probably won't have it again since I can do without, but at least I can mark it off my bucket list...
Now... where's my pillow...
I passed my test! Man, I was stressing all day yesterday because I've been studying hard for 3 months and it was finally time to face it. Did I study enough? Too much? Not enough? I didn't even pick up a pencil! All this was keeping me pretty anxious.. when all that was expected of me was to get in the tub. Here's a screen shot of my test results....
So, in summary, in a little over three months, I kept the same weight but replaced 5lbs of fat with muscle and dropped 3.5% body fat. That excited me because I should be able to hit my goal this summer by continuing my 3-4 days a week of Crossfit, random running, and eating healthy. If you want more info on this testing, let me know.
Now, the BAD! I ate a KFC Double Down Sandwich (grilled) during lunch... and I have to admit, even though it was good, it has been really hard for me to keep from going to hide under my covers. I.a.m.s.l.e.e.p.y!
There's a lot of hype in the media/public about this sandwich because it's anything but healthy. Bla Bla, it's America and people should be able to eat what they want. It's their choice if they want half their days allowed serving of fat and sodium in one sitting. I liked it (killed it in 2 min) and probably won't have it again since I can do without, but at least I can mark it off my bucket list...
Now... where's my pillow...
Tuesday, April 13, 2010
Played with My New Toy
Yehhhhhhhhh, it stopped raining! I had the chance to setup my new toy, the EFX Rings.
LOL, may not be exciting to you, but for me, I'm wagging my tail. I found a basketball goal without a rim on it in my neighborhood park... strapped my rings up and went at it. Actually built myself my own little workout circuit which included laps around the court, push-ups, pulls, dips, and air squats. Kept my heart rate up and felt the workout in my arms and shoulders. Other then the cold, it was a nice quickie :)
LOL, may not be exciting to you, but for me, I'm wagging my tail. I found a basketball goal without a rim on it in my neighborhood park... strapped my rings up and went at it. Actually built myself my own little workout circuit which included laps around the court, push-ups, pulls, dips, and air squats. Kept my heart rate up and felt the workout in my arms and shoulders. Other then the cold, it was a nice quickie :)
Sunday, April 11, 2010
Excuses... we all have them
It's raining....
It's too cold...
It's very windy...
Every hour today, I returned to the window only to see the same stuff as before.
But then during this one special moment, I found myself returning to the window peeking out... feeling like a puppy looking for his loved ones to return. At this very moment, I knew what I was seeking.. and it was on the other side of the window.
Why keep 'running' from the window? Well, I knew I had consequences to encounter.. ones I weren't ready for, or hoping to go away over time... Who wants to be wet? Who wants to be cold? Nobody likes their ears and toes to freeze off. No one likes their face, nose, and lips to slapped repeatedly by the wind. All this sucks. But I sit there like I have all the time in the world.
I don't. And I've wasted so much time already.
So, I turn on the music in the crib to get myself ready for the battle ahead. I throw on the protection:
- shorts... check
- long sleeve shirt... check
- beenie... check
- running shoes.. check
- chapstick... check
- mp3 player... check
- headphones... check
- gps watch... check
Now I'm ready for battle...
I know there are so much more higher things to be concerned with then running, but it's my 'simple' example of the many things in life we decide to not do it because of blah blah blah. Then you end up missing out. When the wind tunnel hit me, I thought about some runners I passed during the NYC marathon... they were wheel-chaired, visually impaired, blind, and/or an amputee. Do you think that weather would have stopped them?
Wednesday, April 7, 2010
Sweatin' Like A Pig
Warmup was 400m jog and then a bunch of suicide sprints and ladder work with jumps and burpees.
Technique was the Split Jerk... did 125lb at 2-2-2-2-2 count. Can probably do more weight next time.
Slight recovery time and then did the WOD. Perform the below in downward lines... so 25 pull ups, 15 push ups, 10 kb swings... then back to 20 pull ups, etc. Goal, sub 15min with 2 poop (72lbs) KBs.
Pull Ups: 25-20-15-10-5
Push Ups: 15-15-15-15-15
Kettlebell Swings: 10-15-20-25-30
The KB should have been 2 poops, but I did 1.5 poops for first three rounds, and then 1 poop for the last two rounds. I completed in 15:55. (or maybe 16:55, lol. I forgot). I know one thing, this is a workout! I was dripping wet =)
Technique was the Split Jerk... did 125lb at 2-2-2-2-2 count. Can probably do more weight next time.
Slight recovery time and then did the WOD. Perform the below in downward lines... so 25 pull ups, 15 push ups, 10 kb swings... then back to 20 pull ups, etc. Goal, sub 15min with 2 poop (72lbs) KBs.
Pull Ups: 25-20-15-10-5
Push Ups: 15-15-15-15-15
Kettlebell Swings: 10-15-20-25-30
The KB should have been 2 poops, but I did 1.5 poops for first three rounds, and then 1 poop for the last two rounds. I completed in 15:55. (or maybe 16:55, lol. I forgot). I know one thing, this is a workout! I was dripping wet =)
Tuesday, April 6, 2010
Fight Gone Bad!!!
Warmup was 800m jog along with about 10/15 min of various movements with a 20lb wall ball. Then I did a Muscle Up, but seemed to already be out of energy, lol.
Then we did the WOD, which is known as 'Fight Gone Bad.'
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We did this for 5 rounds. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
I completed 80, 71, 61, 60, and then 61 reps/calories for a total of 333. Also, I almost met Mr. Pukie...
Then we did the WOD, which is known as 'Fight Gone Bad.'
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We did this for 5 rounds. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
I completed 80, 71, 61, 60, and then 61 reps/calories for a total of 333. Also, I almost met Mr. Pukie...
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