WOD 20130131

Glad I got off work early so I could get in a 5 part WOD at LA fitness. I went solo tonight but luckily I ran into a fellow CrossFitter at the gym. We exchanged tips (mostly him giving me tips) and I actually am excited to visit his boy's non-official box in Tempe. I got to stretch on rings he brought as he practiced his dips and handstands and just exchanged little challenges after my workout. WOD 20130130 Part I:Row 800mRecovery Pace20 lunges...

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Filthy Fifty WOD 20130128

Got a chance to catch up on all my errands, study a bit on my Chem II class, and get some last minute shopping done before the next three days. Tuesdays and Wednesdays are usually work and school the whole day and so I tried to let my body rest during the day so I can pull off this ridiculous WOD for tonight. My WOD partner for tonight was Tran the Truth again and we definitely almost vomited after this one. WOD 20130128 Part I: Practice...

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WOD 20130126 1st & 2nd Session

I realized I didn't get to workout Friday since I had all my errands to run, music projects to work on, and find time to get some studying in. I decided to go hard at the gym twice today. The first WOD was at LA Fitness and my buddy, Steven, was able to join in some of the activities. 1st session Part I: 50 double unders Stretch Part II: EMOM for 10 minutes 2 Clean & Jerk alternating legs 135/135/135/135/135/155/155/155/155/155 Part...

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ComiCon 2013!

Thanks to my brother, Dek, we got to go to ComiCon this year in Arizona! We parked across the other side of the Phoenix Convention Center and walked mad far into a mad long line. The wait was like an hour long, but after standing around unfit individuals, we finally got in and WOW! It's such an awesome experience to feel nostalgic and be with the dude that I've grown up with loving all these things! Marvel. Nintendo. DC. Final Fantasy....

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WOD 20130124

Today was a long day full of school, errands, cooking, and homework. Leaving the gym for the last part of the day is tough cause I want to take a nap so bad haha Luckily, I had a gym partner for this WOD to help push me. I saw my boy, Symon, putting work at the gym. He told me his goals of losing weight and making it a point he goes to the gym even twice a day. Even though he has his haters, his work will show in his body... respect to him running...

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WOD 20130123

I was lucky enough to go home early from work and catch a quick workout before my class tomorrow morning. My quads felt so tight the whole day today and I was dreading picking anything up off the ground. I should've used the foam roller more and done more stretching after. Part I: Run 800m Every 200m increase speed (6.0, 6.5, 7.0, 7.5) Part II: Triplet Ladder. AMRAP in 7 minutes Bench @ 155 / Box jump 30" / Kettlebell Swing @ 35# 1 (bench) -3 (box jumps) -5 (KBS) 2-4-6 3-5-7 4-6-8 5-7-9 6-8-10 7** I stopped at rep 2 of the bench press Part III:Split...

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WOD 20130122

I had enough energy to get this WOD in after work. My knees were a little sore coming to the gym since I've been on my feet all day. I had my brother, Dek, and Steven do the WOD at LA fitness earlier and they posted their times. When they told me their scores, it definitely motivated me to go to the gym after work (I was going to bitch out because I was tired from work). I was so proud of my brother so I definitely wanted to make him proud and stick...

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WOD 20130121

Definitely hungover when I went to the gym. I didn't have enough fluids in my system, but I wanted to get my body going twice today. I was also up early to help my coworker move, so I was already awake. WOD 20130121 Part I: 100 double unders Part II: Fran Ladder. For Time. 3 Thrusters 3 Pull-ups 6 Thrusters 6 Pull-ups 9 Thrusters 9 Pull-ups 12 Thrusters 12 Pull-ups 15 Thrusters 15 Pull-ups 18 Thrusters 18 Pull-ups 21 Thrusters 21 Pull-ups I finished...

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WOD 20130119

Got in my morning working out since I wasn't able to work out yesterday. Since I work in the ER, the flu epidemic has been the worst I've seen since working at the hospital. I've made it a point to wear a mask throughout the whole shift to avoid getting sick again. It's also been the busiest and it wears down on my knees a whole bunch, so I try not to stress them out too much. Today was surprisingly a terrible workout, in a good way. I had my buddy,...

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WOD 20130117

I'm trying to follow a workout routine of 3-on 1-off schedule. I'm going to do my best to get 4-5 workouts IN those 3 days if I have enough time. I like having the day off for my body to recover and focus on maybe cooking meals ahead of time for school/work and just letting my body rest from the 2-a-days and high volume training. So far I want to just train my overall CrossFit game. I feel weak in all elements in weightlifting, gymnastics, and mono-structured ...

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Late Night WOD 20130115

Just got out of work a little early, which gave me some energy left to workout. I had something written out before that was similar to the WOD (Workout of the Day) I programmed for my brother. Since I had some time at work to not think about work, I decided to find some CrossFit apps. I found a nice app called iPR, which logs my 1RM, CrossFit benchmark girl times, and a simple log for any other exercises I decide to add. It was only $0.99 so I decided...

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WOD 20130114 2nd session

Today's second session (for me) was at LA fitness with my brother, Dek, and my friend, Steven Tran aka Tran The Truth ... here we go... WOD 201314 Second Session  Part I: Warm up 25 Jack Hammers (lower ab exercise) 75 jumping jacks Part II: Scores written in order for each round as "Geoff / Dek / Steven" 1 min air squats  - 76/50/55 (1 min rest) 1 min burpess - 24/20/26 (1 min rest) 1 min push press #45 - 50/46/48 (1...

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WOD 20130114

WOD 20130114 Felt good coming back to the gym after being out for over a week from the flu. It got so bad that I called out of work last week and I never call out of work. I'm glad I took those days to rest and try not to go out and just focus on getting better. I was still a little sore from the CrossFit Level 1 class over the weekend haha programming my own workouts now will be fun but I'll also try to borrow some WODs from other boxes and the...

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Dek's Weekly WODs 20130114 - 20130120

Dek's Weekly WOD ___ Monday Part I: Warm up 50 Jack Hammers 50 Single Unders 50 Jack Hammers 100 Single Unders 50 Jack Hammers 150 Single Unders Part II: 1 min air squats (1 min rest) 1 min burpess (1 min rest) 1 min push press #45 (1 min rest) 1 min wall ball (heaviest ball available) (1 min rest) 1 min abmat sit-ups (1 min rest) 1 min box jumps 20" (1 min rest) 1 min pull up (assisted at challenging weight) (1 min rest) 1 min tuck jumps (1 min rest) 1 min KBS 35# (1 min rest) 1 min slamball (heaviest ball...

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Nutrition is the foundation of CrossFit

I've been searching around the CrossFit Journal on my spare time in the 'nutrition' category, and would like to share a few links to videos and articles that could help understand their concept of nutrition, diet, and lifestyle. If you're curious, bored, or looking for a new way of eating, you can check these links out. I am just starting on my own, looking at my cabinets, finishing holiday leftovers, and really evaluating the kind of life I want to have now and what kind of health I want to be in the future. Having access to this kind of information...

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Jiro Dreams of Sushi

Jiro Dreams of Sushi I watched this documentary that so well directed and put together. The only time I get to watch movies is when I come home from work and I need the TV on to go to sleep. Most of the time, I knock out before the movie finishes and my sleep time turns off all the electronics for me. This particular movie caught my eye because of the big words SUSHI on the title. I've watched a few (okay a lot) episodes of Gordon Ramsey's...

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WODs 4 Friends 20130120

Sunday 20130120 Part I: 3 rounds 250m row 5 dive bombers Part II: EMOM (Every Minute On the Minute) 2 Clean & Jerk @ 105# for 15 minutes *warm up with 50 Pass Thrus* Part III: 5 rounds for time 5 pull ups 7 dive bombers 9 Deadlifts @ 135# Part IV: Cashout 500 single unders ** 9 single unders/1 double und...

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WODs 4 Friends 20130219

Saturday 20130119 Part I: 4 rounds 30 seconds single unders 30 seconds abmat situps 30 seconds lunges 30 seconds burpees Part II: Split Jerk 1-1-1-1-1-1-1 Find 1RM (1 rep max) Part III: 4 rounds for time 400m run 10 box jumps @ 24" 20 KBS (Kettlebell Swing) @ 45# Part IV: Cashout 1500m row at recovery pa...

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WODs 4 Friends 20130118

Friday 20130118 Part I: 1 mile run 3 rounds 6 lunges 9 push ups Part II: 3-3-3-3-3 Power Cleans Part III: WOD "Chief" 5 rounds of AMRAP for 3 minutes 3 Power Cleans 135# 6 push ups 9 air squats rest 1 minute after every 3 minute AMRAP Part IV: Cashout 10 abmat situps 10 T2B (Toe 2 Bar) AMAP ab mat sit ups AMAP T...

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WODs 4 Friends 20130117

Thursday 20130117 (off day, but optional) Part I: 500m row  Part II: CrossFit's Modified "Diane" For Time: Deadlift (155#/25#) **Use dumbbells, click here** Handstand Push Ups/ Dumbbell Shoulder press 50#/25# 21-15-9reps Part III: Row 500m at recovery pace Notes ** Take it easy on both rows, make sure you get the full range of motion (Previous post has link to Rowing machine video) and warm your body up. **If you're not comfortable doing a deadlift with the barbell, the video linked above is a great alternative to get the same effect....

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