Getting Over Sickness

So, I spent most of Sunday trying to sweat out a random cold that overcame me.  Same for today, Monday, sitting in a house in the high 80s, eating hot food, being mad at this random cold.  Mos def had to be a side effect of my Friday and Saturday workout.  I took my vitamins but must not have taken them at the right time.  Working out not only breaks your body down, but your immune system as well ( I think, I'm not a doctor).

So, just gonna do this quick post and take some drugs to knock me out.

Technique was 5 Rounds of 3 Rep back squat.  Think I got 155 but failed at 165.

The WOD was suppose to be a workout done in three minutes.  Took me 4:45 seconds

20-10-5 Reps of  Overhead Squat 95#'s  (used 65lbs) and Pull Up's.

After that, do two prowler pushes. I hate OHS and PP!

Fundraising Event

 

Crossfit is more then just working out.. but a community of people supporting various charities.   This year, they opened their arms to benefit three: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

They do this by taking part in the Fight Gone Bad fundraising event, which is named after one of our benchmarks. Today, all the Crossfits around the country took part in this event by accepting donations.

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 4 rounds even though you were asked to do 3. 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, 50, 45, and 40 reps/calories for a total of 215 (i think).  I really sucked and can owe that to dying yesterday (Hard to workout as a ghost!)

Fight of My Life

July 10, 1981 - September 24, 2010

Today, I died.  Really, I did, for like 3 minutes, I was out.. racing heart, extremely heavy/deep breathing, eyes closed, laying back on the hard floor, rolling back and forth, uncontrollable movements... all this from the worse crossfit workout in my life.  I hated it because it pushed me to my physical limits.  I literally cried.

• 40 Box Jumps
• 20 Thruster's @ 115#'s
• 30 Box Jumps
• 10 Thruster's @ 115#'s
• 20 Box Jumps
• 5 Thruster's @ 115#'s

I don't even remember when I finished.. maybe 15 or 17 min... but when it was done I went straight to the floor and forgot about everything... Just for reference.. I did the first round at 85lbs and then the rest at 65... using the 30inch box for first 2.5 rounds and then 20something for rest.

Also, here are the last pictures taken of me (courtesy of Tamara Photography Inc)...  time to go haunt some people =)

 R.I.P. Frank

Welcome Back!

So, I've been away for awhile due to visiting the east coast.  I had a blast but hope to have visited some CF boxes there, but times just didn't work out.  That's my one negative thing against NY/Jersey...  something of very short distance takes time and effort to get too.  Other then that, I do love the East Coast!

Yeah, don't laugh at my efforts above
(at hand stands.. and photoshop.. I mean MS Paint)

Anyway, as for today's class.  We started off with a pretty basic full body warm up. We did 2 rounds of 250 meter row, 10 GHD Situps, and 10 GHD Back Extensions. Then we did various stretches back and forth the box's floor.. Samson Stretches, Toes to Hands, High Knees, and Butt Kicks.  Rick was the trainer today.

Then we started the technique of the day, which was doing 4 rounds of 2 rep Heavy Power Cleans (2,2,2,2,).  Object is to perform 2 reps back to back (no rest.. after dropping 1st rep, get down and pick it up quickly again).  I know my one rep max is 175.. but not sure how many I can do back to back.  I warmed up with 135 and then gradually increased to a successful double rep of 155.  I kept dropping my second attempts of 165 and 160...    I realized when I execute the pull/jump correctly at the mid thigh, I can get the weight flying up to catch it in the quarter squat.  I need to work on more force to catch it higher.

The WOD was quickly jumped on to next, and let me tell you the effort I put into the Power Cleans taxed me during the WOD.  For time, complete four rounds of :

• 25 box jumps
• 20 kb swings 2pd 
• 10 toes to bar

I used the 30 inch box jumps to push myself and also the 2pd for 1.5 rounds and randomly for 5 sets of the rest of rounds. That most def killed me.  I could do 1.5 pd easily and 2pd magnifies the challenge.  Wished there was a 1.75 =)  Finished in 15min even.  I thought it was pretty awesome to stick with the 2pd, which is basically half my body weight.

This is an example of CF at it's best... varied workout to challenge you for every day functions.  Warm-up had me sweating.. then I had to work on strength building.. then do some intense strength/cardio work...  It's like getting into a fight.. with yourself.  Your basically beat yourself up.. yet still win in the end.

The Three Musketeers

Today was awesome!  Tamararararara :) joined Trisha and I for the Saturday workout.  I had to admit, I was impressed.  She did very well and already knew how to do the basic movements (like the squat).  That seems to be a problem for most people during Day 1.  She does have a history of weight lifting and it showed.

The WOD was called a delightful Saturday Treat... not sure why.  It wasn't a bad one, just a test of your cardio and inner strength to continue to push yourself.  We had to complete 10 Rounds for time of:

• 10 Push Up's (legit!!)
• 10 Wall Ball Shots (20lb)
• 10 Jumping Lunges (each lunge is 1)

I decided to track my time throughout the workout and see how I perform.  I'd expect each round to get slower then the one before.. or keep the output as the same (that'd be badass!).  But since I like to blow my load early, lol.. it will be hard to do.  So...

• After 5 Rounds, I was at 5:15 (1min, 3secs a round)
• After 7 Rounds, I was at 9:00 (1min, 52 secs a round)
• After 9 Rounds, I was at 13:20 (2 min, 10 secs a round)
• Then finished up at 15:00 (average 1min 30secs a round)

This means I started off hella quick.. but then started taking breathers after round 5.  My push ups and wall balls mos def took a hit after then as well.  

My 'peoples' did very well!  Not sure Trisha noticed, but I saw major improvement in her cardio.  Good Job Trisssssh!  Tamara stuck with it and did well too.  For this being her first major workout in years, showed me she has major potential.  Now, I'm not gonna roast her for going to Dunkin' Donuts afterwards ;)  Hope to see ya at CF again!

Banged it out and came on home...

Gotta do a quick post today.

Technique was the Shoulder Press.  Basically you start with the wieght at your shoulder and then push it up over your head and lock out your arms with your head through.  You don't use any other part of your body.  Just slow and steady pushing with your arms and shoulders.

We had to do 3-3-3-3-3.. (5 sets of 3 reps) going heavy where the third rep was a struggle.  I know my 1 rep max is 125lbs. So I tried 115 and that was a struggle where I got 2.5 in, lol.  From there as I warmed up more, I could do 110-115lb struggling.  Shoulders are one of your hardest muscle to use over and over.. they tire very quickly ;(

The WOD was cool but was hard due to the shoulder press.  For 5 Rounds do

• 10 Push Press (start from the floor at 135#'s)
• 20 Box Jumps

A push press is like a shoulder press  but you can use your lower body to thrust the weight in the air.  So in theory, u can push press a lot more.  I did 135 for first round, 115 for 2nd and 3rd round, then 95 for 4th and 5th.  Took me about 8min, 30secs.  I wish I would have sucked it up and stayed at 115.  I keep forgetting time doesn't help me.

Aiight, it's been real!

I Like to Jerk!

Yeah, I said it, lol.

Anyway, the clean and jerk is one of my favorite moves.  It focuses on moving an object from the lowest point possible (ground) to the highest point (straight over head).  It's really a full body workout while dialing in your focus, strength, stability, and speed.

Today's WOD consided of 3 rounds of the following, at a rep count of 15-12-9.

• Clean and Jerk (115#)
• Pull Up's

I finished in 7 min, 20 secs, with the last two rounds being at a weight of 95.  When I was done, I realized I should have just stuck with the 115, but would would have been done in about 11 to 12 min.  I'll do this for next time.  GO HEAVY OR GO HOME!!!! I keep forgetting this ;(

The technique for the day was the back squat.. 5 Rounds and 3 reps each.  I suck at back squats but remembered when the days when the bar brought me to my knees (45lbs).  I did 115, 135, 135, 145 and 155. Jason was there to push me to 155, which not to long was slight under my 1 rep max.

It was a good day at the Box....

Play WHERE'S FRANKO?

Take a break and find me in the below two pictures.  Click on them to make bigger.

and

Did you find me?  Pat yourself on the back.. Don't forget to check out more pics from the Labor Day WOD in the previous post.  Ok, get back to work.. or school.. or sittin on yo butt!

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!

Cool Cake Design ^^

Bumper Plate, Kettlebell, Jump Rope, Ring, and Tractor Tire!

I Ate Crossfit for Lunch

For lunch, I had

• 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!

It was soo delicious! I laid on the floor crying.  Meal lasted for about 25 min and afterward, I got a little greedy and slammed down a protein shake too!

Can't wait for dinner!!!!!

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....

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.

Leap Frog! (pic)

Just thought I'd share a funny looking pic of me on my box's website.  Check it out!

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)

• Men
• Women

Enjoy!

It's Been A Minute...

There's nothing I enjoyed more then working out and coming home to blog about my experience... as you can tell it's been a while since I have done so.  Luckily it doesn't mean I haven't been working out... just means I've been on the grind.  Hopefully within the week, I'll be able to post three or four experiences that stand out during my blogging absence...

1. Pics from the Crossfit Games
2. Results of my resent Body Fat Test
3. Personal Records I've Achieved
4. Activities/Events I've Signed Up For
5. Additional Workout Programs I'm Implementing
6. My Toys and Personal WODs used at local track

Aiight, no need to really read any future since I'm just logging my results from workouts so I don't forget =)

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

Results: When I was done, clock said 22 or 23 min (I think).  I was just super soaked I did and stuck with 195 for deadlift.

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

Results: Did 115 for 2 rounds, then dropped off to 75 for rest.. finished in 13 min.

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

Results: Cycle 1- 18 runs, Cycle 2- 14 runs, WOD- 27min.  I sucked at Thrusters.  Rings for PullUps should have been setup higher.

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

1. 4 and 12
2. 4 and 10
3. 4 and 9
4. 3 and  8
5. 3 and 7
6. 3 and 6 
7. 3 and 6
8. 3 and 10

Total =95 reps

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! 

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!

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

• 200 meter run
• 3 muscle ups
• 5 dead lifts
• 3 power cleans
• 2 jerks

I can't power clean that much weight, so I had to do 115lbs.  I was able to complete the first 2 rounds of 3 MUs, and for the 3rd, got 2 in, and for the last 2, did one.  For each MU I could not do, I had to substitute 2 pulls and 2 ring dips.  I finished right under 17min.  If I would have skipped MUs entirely, I could have smashed my time! But I'm only hurting myself... words of advice.. we can cheat our ways out, but in the end, you won't become better.

WORD!

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.

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!

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.

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 =)