WOD 20121229 | Take220 hitting 1,000,000 views!

Congrats to my buddies and me getting our first YouTube video to pass the million view mark! The video is a parody off the famous "Shit Girls Say" youtube viral video

You can check us out at Take220 Productions or the link on the right side of my blog [ t a k e . 2 2 0]

I felt really sluggish after a night of being wasted. I didn't get to take a recovery nap during the day. Instead I watched Dredd with Alice and Gambit after eating a burger at Claim Jumper. I definitely wanted to hit the gym tonight because I after this WOD I am caught up and up to date with The Embed Blog.

Part I:
OH (Overhead Press)
5/63#, 5/75#, 3/95#, 5/115#, 3/135#, 1+/145# (I hit 6/145)

Part II:
EMOM (Every Minute On the Minute) for 6 mins
5 Power Cleans @ 115#, then

500m slow recovery row
Finished at 2mins 16secs

Part III:
Clean and Jerk
5/75#, 5/95#, 3/115#, 5/145#, 3/155#, 1+/185# (I hit 1/185# and failed at 2nd rep)

Part IV:
For Time
Row 200m
2 Pistols each leg
Row 200m
1 Pistol each leg
Row 200m

Finished at 2mins 51secs

Part V:
Cashout
15 T2B (Tow 2 Bar)
20 Air squats

Couplet
Calf raises (Barbell) - 25/135#, 25/135#, 25/135#, 25/155#
10 Dumbbell thrusters - 20# each hand

AMAP (As Many As Possible) KB (kettlebell) swing @ 70#
I did 9 reps

Notes
- Part I: After YouTube-ing the tutorial on how to properly do the OH Press, I'm actually embarrassed of my 'jerk' motion I put into my movement. So I can't really talk shit with my cousin's results which was 2/145# with probably perfect technique. I still feel the kink in my right wrist from just the presses. Hand goes numb but oh well haha
- Part II: I am also a fan of the EMOM work. It gives me a chance to work on parts of the movements with every round. I tried my hardest to create a straight line when pulling the bar up. Looking for critique and comments!
- Part III: I'm actually glad I recorded my failure at the 2nd rep @ 185#. I realized my split jerk needs a lot of work and I need to even out my legs at the burst movement. I was pretty proud of the 185#
- Part IV: After reading my cousin's comments on this part of the WOD, I made sure I took a good pace for my rows... and yes the pistols hurt like a bitch. Even if it was a couple of reps.
- Part V: T2B technique needs to improve. I don't really don't straighten my arms during the reps and I feel like my body is a little too far forward and I should be using more core to bring my body towards the bar. I'm so mad the KBS weight was 70#. I was definitely not expecting that weight to feel so heavy after the whole WOD. Looking forward to repping that in sets in future WODs. Those hurt. No recorded video for these because there were people around haha

VIDEOS:

Overhead Press 3/135#

Overhead Press 6/145#

EMOM - Last round. Minute 6:00, 5/115#

500m recovery 

Clean & Jerk 5/145#

Clean & Jerk 3/155#

Clean & Jerk 1/185# + Failure at Rep 2

Part III Row & Pistols for Time

15 T2B & 20 Air squats

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WOD 20121228

I know I personally hate when people level up when I'm not there. I don't believe it until I see it. I have to be there to see them hit their PR so I make sure they do it right and believe that they did what they said. And why am I like this? Because my cousin never believes that I do it when I hit PRs and do workouts haha So i decided to record all the workouts today to show him that I do the workouts. It's also a good way to see my own technique and hopefully get pointers from him and others who look at the blog. As Steven and I watched our videos we automatically show things we could instantly change in our form. Here was the WOD from today:

Part I:
Deadlifts
5/135#, 5/185#, 3/235#, 5/265#, 3/305#, 1/330# (PR)
** It's a 15lbs PR increase and I'm pretty happy about that. I'll post the video of my failed 350# deadlift my cousin did in his WOD ... I was pretty upset about not even being able to lift it off the ground. I think that set me off for the rest of the WODs haha

here are the attempts

2nd set - 5/185#

3rd set - 3/235#

4th set - 5/265#

5th set - 3/305#

6th set - 1/330#

failed attempt 350# haha

Part II:
For Time
11 Power Snatches @ 65#
50 Single Unders
11 KB Swings @ 30#
50 meter shuttle run
3 Bar Facing Burpees


8 Power Snatches @ 65#
50 Single Unders
8 KB Swings @ 30#
50 meter shuttle run
4 Bar Facing Burpees


5 Power Snatches @ 65#
50 Single Unders
5 KB Swings @ 30#
50 meter shuttle run
5 Bar Facing Burpees

Pacing the 50 meters

WOD

I finished at 4mins 41 seconds. In my video you can see I was so frustrated at my single unders. The power snatches really messed up my shoulders to do them. The shuttle run after those KBS made my legs feel like absolute shit, no wonder my cousin programmed it this way haha this was definitely an awesome WOD, My friend steven also did it, but modified his snatches for clean and press because of his inability to be flexible haha he clocked in at 5mins 47 seconds.


Part III:
OH (Overhead) Squat
5/65#, 5/75#, 3/85#, 5/105#, 3/120#, 1+/140# (I did 3, only cause I saw my cousin's blog that he did 135#, i wanted to show him I wasn't lying haha)

4th set - 5/105#

5th set - 3/125#

6th set - 3/140#

Part IV:
3 Rounds for Time
Row 250 meters
15 HSPU (Hand Release Push Up)

I clocked in at 3mins 56seconds. I slowed down on my third round of rowing so I wasn't too happy about it. The push ups went unbroken and I had a woman next to me so it helped me push the pace cause she was beasting it too haha Steven clocked in at 4mins 52seconds. I was upset I didn't record the whole WOD because I had no memory left... but you can see the pace I was going at



Part V:
Cashout
15 Ab mat sit ups
10 weighted situps w 25# plate
Tricep Rope Extension Drop Set: 5/60-50-40-30-20 (25 reps total)

Notes:
- First off, this is my first time video taping a WOD and other sets. I feel like I should be doing this all the time, but I hate being 'that guy' who has a camera all the time. Plus I don't know the policy at the gym.
- Part I: I tried doing the 350# as my 6th set but I couldn't even lift the bar off the ground. Slowly but surely! I just tried to match my cousin haha I'll take the 15lbs PR tho.
- Part II: I think olympic lifting has been my favorite part of the whole Crossfit experience. After looking at the video, I still see some improvements I need to do on my snatches but for the most part the worst part was going from movement to movement... I felt like shit after the WOD.
- Part III: I didn't realize we had to do an OVERHEAD squat for the next set so I was pissed when I re-read the WOD haha as a token of my appreciation for this, I tried to 1-up my cousin for once in my life and do a little heavier on the overhead squat. I like doing the OH squat in the cage because of the safety bars and it gives me confidence to push the weight. I hope it looks as good as I think on video.
- Part IV: I hate rowing for time, period.
- Part V: I hate sit ups. I didn't do the AMAP like my cousin did just because I hate anything abs. i shit bagged the weight sit ups too

Overall, I hope my cousin is proud. It's the top reason why I filmed it, but I'm also glad I did because I can see my technique. I got wasted last night and didn't get to post in time. So I'm looking forward to doing today's WOD a little later tonight after I watch Skyfall. WOO!

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2nd session thoughts

After reading my cousin's blog, I remembered a quote that I like from one of my favorite books, The Alchemist by Paulo Coelho...

“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.” 

I thought about my life and the people around me that are a part of my everyday routine. I really have grown to love fitness, mental toughness, pushing limits, and taking my fitness into a lifestyle. I am in love of the mindset I'm working towards and I can see my friends and family being affected by it as I try to come of as a positive influence to them. As I feel myself getting stronger or hitting a new PR, I see my brother going to the gym more and I see my friends going to the gym sweating it out just to tell me their results. I also see my relationship with my girlfriend growing more as we share more activities together.

I like the way things are happening in my life. I can think of 100 things that could put me down or make me irritated, but I focus on the 10 things that make me happy and keep me positive and focused. I think it really is the freedom of choice and perspective that makes 'my world' the way it seems. I don't even know if I'm making sense. It truly is a blessing to be able to have the discipline to keep a strong will.

Speaking of strong will, I went to the gym for a second time again tonight to see my buddies Angelo and Steven do my cousin's WOD from 20121224.

Part I: 
5-5-3-5-3-1+ bench press
**Angelo maxed out at 185#
**Steven at 275#


Part II: 
7 min AMRAP
7 decline bench
7 box jumps at 24"
** Steven did 175#, 5 rounds +5bench press
** Angelo did 120#, 5 rounds +6bench press

3 rounds for time
15 HRPU
10 cleans @ 100#
5 burpees
**Steven 3:26 - fucker beat my time haha
**Angelo 5:45 - proud of this dude

Skipped Part III: Snatch
** not comfortable doing snatches in a gym full of bro's haha

Part IV:
1600m row
AMAP T2B
AMAP Dips
**Steven did 15 T2B and did not do dips
**Angelo did not do row and dips but showed his 3 rep muscle ups

____


As for myself I practiced all my movements while the guys did their WOD:

Hang Cleans
10/65#, 10/65#, 10/65#
** I wanted to focus on bar placement at the catch. Felt my pinky slip out. Tried a closer grip on 2nd and 3rd set and it looked better, not really felt better.

2 Rounds NOT timed
10 Push Press 65#
10 Box jumps 24"
10 Push Press 65#
10 Box jumps 24"
**Worked on breathing while repping the weight. I feel taking a good short breath and holding it thru the motion then exhaling. I feel that it works the same on the box jumps. As I jump on the box I take a quick breath as I fall down, which gives me the strength to no hesitate and up right up for the next rep. I realized I used to get gassed when I exhale during the movements, so taking in a quick breath to let oxygen in my muscles before my movements helps a lot to no get fatigued so fast.

Power Cleans EMON for 10mins increasing load
3/155#, 3/165#, 3/175#, 1/185#
** just worked on increasing my load during Steven's 1600m row. I originally just wanted to do it for 8 minutes but he didn't finish fast enough so when he came back around 9:30, I just finished the 10th set to show him what I did while waiting haha

AMAP T2B
26 reps - if I had a better grip I could've done 30. I need to work on my breathing for this exercise... maybe another WOD that has sets of T2B, Kuya?
AMAP Muscle Ups
7 reps - I don't know why I couldn't do more than 7... I guess my chest workout yesterday really hurt haha

___

Final thought: thank you friends for wanting to level up as much as I do. I'm blessed to have a  few friends that have the same values... I just wished they went to the same gym and time as me haha

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WOD 20121227 | One year with Gambit

I was definitely feeling sore on my chest this morning. I can't imagine what I'd feel like without my Progenex haha my legs felt a little cramped only because my dog would lay between my legs, on my legs, or in a place where I can't move around at night. Which reminds me, it's been exactly a year since I got him.

He was such a scared little pitbull when we first got him at 8 weeks old. After a bunch of training and strict discipline (see video below), he's definitely become part of the family and I really truly see him as my own child (that share with my brother haha). I never really figured out why pet owners get so offended or protective with their own until I had Gambit. Now I feel it in the depths of my soul when I see dogs waiting for their dead owners or a dog getting hurt. Anyway, I wanted to just reflect on how happy I am to have Gambit and it's been a year since we got him!

___________


WOD 20121227

Part I:
For Time:
Treadmill - 5min @ 7.0mph, then
7 Dumbbell Push Presses 30# each hand
14 Inverted Row, then
Treadmill - 5min @ 6.8mph, then
11 KB (Kettlebell) Swings 25#
11 T2B (Toe 2 Bar)
8 KBS 25#
8 T2B
5 KBS 25#
5 T2B

I clocked in at 12mins 53sec. In my picture you'lll see I started the clock at 00:20 for the first part of the run because that's when the machine got to 7.0mph, and started the second part of the run at 05:40 because that's when the machine started back up to 6.8mph after resuming the "pause" feature.

Part II:
Cashout
15 Dive Bombers
AMAP Alternating Bicep Curls w/ 30# Dumbbells (completed 23 each hand)
100 Single Unders
AMAP Supinated Hammer Curls w 30# Dumbbells (12 curls)
15 Diamond Pushups
16 Pistol Squats (8 each leg)

Part III:
1000m row @ recovery pace
finished at 4mins 41sec

Alice's Times

Part I:
Treadmill @ 6.0mph
Dumbbell Push Press with 12# each hand
Resistance Bands Standing High Row (inverted row substitute)
Treadmill @ 5.8mph
KBS 10#
Leg Raise to Butt-Ups (T2B substitute)

completed at 15mins 34 sec.

Part II:
15 Knee Push Ups
15 Bicep Curls 12# each hand
50 Single Unders
15 Hammer Curls 12# each hand
50 Single Unders
15 Knee Push Ups
32 Air Squats

Part III:
1000m row
finished at 5mins 13sec

Notes
Part I - I wasn't too sore from the 20min run and WOD from last night, so the run felt nice and easy for this one. My cousin would be proud to know I didn't stop at the run like I would do at the days of pre-Tough Mudder training at 4am haha. The KBS and T2B went unbroken and felt real good for this one.
Part II - I only got the 30# because there were dudes using the 25#, 35#, 45#, 55# AND 65# for their workout... and yes they need them ALL at the SAME TIME... I'll let them be as they moan in front of mirror. I def gassed myself out on the curls for the first one thinking "yo, I got this" and then only pumped out 12 for the supinated hammers. To be honest, I haven't done curls in months so it was funny to see how many I could do for this WOD (Thanks Kuya! haha)
Part III: Alice wanted to do a back workout to work her back out... she has a dress she wants to look right in that exposes the back haha it was a nice cool down to do together.
- Overall, I was happy to see Alice doing the WOD with me. I got to take pics of HER this time! We couldn't use the Smith machine for her inverted rows because some guy needed to do 50# shrugs for 5 sets. He didn't even bother asking if we were using it, he just set the weights on the bar and ignored my girlfriend. So we adjusted and used the resistance bands to get the inverted rows in a different motion. That ate about 25-30 seconds of her time. Obviously Alice hasn't practice T2B so we substituted for the leg raises to butt-ups for a change. My boy Angelo wants to workout tonight so we'll see if to do my cousin's 20121226 workout.

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Calvin Harris - Sweet Nothing ft. Florence Welch

I was a hater to this guy at first because of his rise to pop music, but I really enjoyed listening to Calvin Harris' album, "18 Months". I thought this song was just an amazing mix of simplistic instrumental choices mixed with the awesome songwriting of Florence (from Florence and the Machine). The vocals really make the climax of the song and I love the melody lines leading to the drop.

I also looked up Calvin Harris a little more and watched his videos, he has a very artsy approach on how he wants his videos shot... and I like it! Even though he has a different director every time the videos are always shot the same.

Not that big of a house/dubstep fan, but I think Calvin Harris' album has a bunch of hits to listen to. His other interlude songs have a lot of funk and shows the depth of his music influence.

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WOD 20121226 2nd session

2nd session WOD taken from The Embed again. Check it out for his times and notes.

Part I:
Treadmill
for 20mins @ 1% incline
1-5mins: 6.0mph
5-10mins: 6.3mph
10-15mins: 6.6mph
15-17mins: 7.0mph
17-19mins: 7.5mph
19-20mins: 8.0mph

Total: 2.12miles


Part II:
5 Rounds for time
5 Pull-ups
15 Abmat Push Throughs
10 Air Squats
5 High Upright Rows w/30# Dumbbells
50 Single-Unders

finished in 6mins 52sec

Part III:
Cashout
AMAP HRPUs
- 31 HRPUSs
6 pistols - 3 each leg

Notes:

I did change clothes I swear. I just have 3 Tough Mudders shirts I copped at Nov 2011 TM in Englishtown, NJ haha

- Part I: I was surprised that I even lasted the entire run without stopping (usually with my cousin's pace I'm lagging behind begging to slow down haha). In order to keep myself at an unbroken pace, I started at 6.0. I felt good even after 15 minutes so I decided to try and catch up by increasing by 0.5mph than my cousin's Rx 0.3 mph. I wanted to break 2 miles at the very least. It also helped that my girlfriend Alice was running beside me completing the Part I with me. It was good motivation to not break my run to feel like a man and not embarrass myself haha

- Part II: All I kept thinking about was, "fuck my cousin is going to beat my time". He used to always make me go first to set the standard so HE could always beat my time. I think this time seeing his times pushed me more to go at a faster pace and clocking in 6 seconds faster. The parts that slowed me down were the single-unders. I went unbroken for 50 reps only one round so I could've at least went under 6:45 if I went unbroken for all 5 single-unders. My weakest part was my Push throughs because I have no ab strength whatsoever. I did sets of 5 and took a deep breath as a rest after round 3. Would've made you proud, Kuya!

- Part III: Hand release push ups... I counted 31, but the last two looked like the beginnings of the reverse worm bboy move. I wanted to break 30 at least, so hopefully reps 30 and 31 reverse worm movement-like HRPU's count as one haha.... pistols are my favorite, looking forward to doing those in a WOD (hint*)

- I think I had the extra energy for the run and WOD because of the small meal I had about 2 hours before. It was a homemade angel hair with garlic/onions/tomatoes/full bag of spinach with italian seasoning. I put some baked salmon (lemon/parsley seasoning) and a shit load of pecans and walnuts (thanks Rich Froning Jr haha). It definitely gave that extra energy for that gylcolytic burn i needed.

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WOD 20121226

Today's WOD comes from my cousin's 20121224 workout found @ [www.thembed.blogspot.com]


Part I: Bench Press
5/95#, 5/115#, 3/135#, 5/155#, 5/165, 3/170#

Part II:
7min AMRAP (As Many Rounds As Possible)
7 decline bench press @ 140#
7 Box Jumps @ 24"

I finished 6 rounds + 4 decline bench press

*Rest 5 minutes*

3 Rounds for Time
15 HRPU (hand release push ups_
10 cleans @ 100#
5 burpees
Finished 3:30

Part III: Snatch
5/65#, 5/70#, 3/75#, 5/80#

Part IV:
1600m row
>30s/m pace | 8:22 time

AMAP T2B (toe-2-bar)
21 T2B

AMAP Dips
23 Dips

Notes:
Part I: I haven't benched in over 3 weeks. I switched over from wide to close grip.  Without a spot, I didn't want to try anything heavy at all since my 1RM is 225# (sadly haha) looking forward to increasing my bench and repping 225#

Part II: Comparing to my cousin who can max out at 300lbs+, I realized that the decline weight was at about 50% his 1RM. I could've gone past 7 rounds with a decline bench at 105/110# since my 1RM is about 225#. Kinda mad about not matching his 7 rounds.

Made up for the under par performance from the previous Met-Con my cousin did by adding a few more lbs to the power clean. All moves went unbroken. the HSPU were actually difficult to do after the 2 previous sets of chest exercises, so they were slow and well-paced IMO.

Part III:

I have to say, humbly, that 80# is my PR for snatches. I've never really practiced any snatches heavier than 65#. I've always practiced the snatch squat motion up to 115# and the whole snatch motion with PVC pipes, but never the whole motion with weights. I felt a little weak in catching the weight at the top, but I think waiting at the bottom part of the squat til I got my overhead squat position right to stand up.

Felt pretty good overall. I was hoping for a higher bench, a faster Part I time and a heavier snatch load. Can't wait to level up in all parts of the WOD. Thank you Progenex Recovery for letting me do 2-a-days haha. Thanks to Alice for taking pics after her own workout.

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Awesome Raspberry/Chipotle BBQ sandwich Recipe

Food Wanderings in Asia: Pizza in a Sandwich: I'm always on the look out for new things, new flavors and new places. I probably spend half of my free time surfing for new recipes ...

Take two slices of bread. Butter one side of each bread. Turn the bread over. Put a layer of shredded mozzarella cheese on the side that hasn't been buttered.

Pile the chicken on top of the cheese. Just look at those gorgeous bits of spicy chipotle pepper. 

Then sprinkle with slices of red onions and chopped cilantro leaves, like a pizza.

Then top with more cheese.. okay, maybe not THIS much cheese unless you want hot cheesy mess to come spilling out in all directions. Lesson learned. Lesson learned indeed. Oh yes.

Here it is all melted and gooey with bits of the chicken poking out. YUM!

RASPBERRY CHIPOTLE BBQ CHICKEN GRILLED CHEESE SANDWICH

recipe adapted from Pillsbury

6 slices of bread

1 cup of cooked chicken breasts, shredded

1/3 cup raspberry chipotle barbeque sauce  (recipe below)

red onion, thinly sliced

mozzarella cheese, grated (or monterey jack)

chopped cilantro

salt and pepper to taste

Raspberry Chipotle Barbeque Sauce

1/4 cup Hickory BBQ sauce

1/4 cup raspberry jam 

3 tsp chipotle peppers in adobo sauce, chopped finely (add more if you want it more spicy)

1 tsp adobo sauce, from the chipotle peppers

1 garlic clove, grated

salt and pepper to taste

Mix all the ingredients for the BBQ sauce in a bowl. Add the chicken and mix well.  Season with salt and pepper.  (I cooked chicken breasts seasoned with salt, pepper, chili pepper and paprika in a little bit of oil and then shredded the meat afterwards.)

Butter the outside of each slice of bread. Spread the cheese on the other side. Top with the chicken, red onions and cilantro. Season with salt and pepper. Sprinkle more cheese on top. Top with another slice of bread.

Toast in the oven, fry or grill the sandwich on a non-stick pan over medium heat until golden brown and the cheese has melted.

Serve with chips or fries and a beer. 

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