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 to make the investment in myself to keep myself in check. I ended up going to the gym around 12:30 am and met up with my brother to work on his deadlift technique and see his 165# 2RM push press! WOW! I can't do that at all so I was so impressed I had to see it for myself. It was definitely the truth, and I was very jealous haha It was tough to try and teach and fix his deadlift in 3 minutes since he had to go and I had to workout... but I know he has it in him to blow past his deadlift PR of 255#. Can't wait to see him skyrocket to 405# EASY!


Late night WOD 20130115

Part I:
Deadlift - 5/5/3/5/3/1+
185#/225#/245#/275#/285#/295#/315#(fail)/315#
**had to try 315# again, didn't want to leave without picking up 3 plates at least once**

Part II:
Hero WOD "Bradley"
10 Rounds for Time:
100m run
10 pullups
10 burpees
30 second rest

I finished in 15mins 20seconds

Part III:
Push press 2-2-2-2-2-2-2
95#/105#/115#/135#/155#/165#/175#/185#(fail)
** you'll see in the video below I actually ended up doing a push jerk for the 175# smh**

Part IV:
Cashout
3 rounds with 5 minute cap
10 T2B
10 Hand Release Push Up

Notes:
- Part I: My back was a little sore from yesterday's 2 a day. I felt a little tight from the cleans I did with the muscle up WOD. I felt a lot better with my form ever since the Level One class and I hope to keep great form as I go higher in weight. I plan to break my PR with the best form ever!
- Part II: The hero WOD wasn't too bad since it was mostly gymnastic type moves. I researched the WOD online to link it to my page and realized there was ANOTHER 100 meter run in the WOD smh. Fuck me. I used the iPR app to to searched through WODs I could do today that didn't have weightlifting in it. I saw the scores and I saw that mine was significantly lower than some top performers, but then I realized that it was fucking missing another 100m run. damnit. I will redeem myself and do it again another time.
- Part III: I actually realized I push jerked than kept a straight push press. I guess I was so souped on trying to beat my brother that I didn't care as long as I put up more weight than him. I did, but it definitely wasn't a strict push press. I'll work on that later this week or next week. Good job, Dek, if you ever read this shit (probably not, but I'm still proud of you).
- Part IV: I did this to keep pace with my breathing and recovery. I did the Toe 2 Bars unbroken which I was happy about, and made sure I did it under that 5 minute time limit cap.
- Overall, I feel great, my body is getting tight only because it's so fucking cold in my apartment (it is 55 degrees in my apartment SMFH). I guess we're too lazy to call the heater guy so i'll be paying for this in the morning as my back and legs are crying.

Summary

iPR app showing Hero WOD "Bradley" smh

DL 285#

DL 295#

DL 315# Failed Attempt

DL 315#

Push Press/Jerk 165#

Push Jerk 175#

Push Jerk 185# Failed Attempt

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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 min rest)

1 min wall ball 14lbs - 37/18/25

(1 min rest)

1 min abmat sit-ups - 33/24/27

(1 min rest)

1 min box jumps 24" 23/15/20

(1 min rest)

1 min pull ups - 31/20(80lbs assisted)/22 

(1 min rest)

1 min tuck jumps - 34/27/28

(1 min rest)

1 min KBS 35# - 24/20/17

(1 min rest)

1 min slamball 14lbs - 37/29/35

(1 min rest)

1 min push ups - 51/21/36

(1 min rest)

1 min mountain climbers - 41/30/28

Score is Total Reps (Cumulative Count)

Part III:

EMOM 3 Bench press 75% of 1RM for 10mins

Geoff/Dek completed bench at 160#

Part IV:

Cashout

Tabata Treadmill - 8 rounds of 20 seconds on 10 seconds off

12% incline, 6 speed

Geoff & Dek completed

Notes
- Part I - I honestly shit bagged this part I, because it was supposed to be 3 rounds of that set above, but i was already tired from earlier this morning (should've taken a nap haha)...

- Part II: Honestly, I saw how hard my brother and steven were working at the moves, which gave me motivation to work just as hard and try to set the pace. Damn you steven for beating me at the burpees! We were all dying, and it was a great AMAP (As Many As Possible) workout that was 20+ minutes. I haven't done a workout longer that 15 minutes since my birthday (my birthday WOD created by my cousin was 12 exercise, 5 rounds, 86 total reps each, and I almost vomitted mid way and after)... 

- Part III: I got my second wind mid met-con and my brother and I finished the workout which was awesome.

- Part IV: the tabata felt easier than what we were both used to. I guess since we reached our max heart rate multiple times on the Part II workout, it was easier on our bodies to feel that HR on the treadmill.

- This was such awesome motivation seeing my brother complete the WOD. Not many people can, and I knew if he pushed it, I had to push it too. As I inhale my Progenex, I'm just thinking about how proud I am of Dek, the future CrossFit athlete.

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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 CrossFit.com website.

Part I:
Run 800m
200 single unders

Part II:
5 rounds for time
5 bench press @ BW (body weight) 155#
7 box jumps 30"
9 med ball clean @ 16#

I finished at 8mins 37 seconds

Part III:
Strict shoulder press
5(95#)/5(100#)/3(105#)/5(115#)/3(120#) 1+(125#)
**I ended up push pressing the first 125# rep then doing 1 solid one after

Part IV:
EMON (Every Minute On the Minute) for 10 minutes
3 Power Cleans @ BW (Body weight) 155#
1 Muscle Up

Part V:
Cashout
Pyramid 1/2/3/4/5/6/7/8/9/10/10/9/8/7/6/5/4/3/2/1 reps
T2B (Toe 2 Bar)
Air squats

Notes
- Part I: I hate running. I was going to go for a mile but I remembered how much I hated it haha so I just did single unders instead
- Part II: I haven't benched in a bit so this was a little challenging for me, which was great because I hoped to feel like shit after this met-con. Going from box jumps to the med ball clean really hurt my legs haha but I feel like I could shave a couple more seconds and get under 8mins 30seconds if I warmed up a little more. Maybe if i had a spotter I would go to like 165# or even 170#... There are no real med balls at my Globo Gym so I improvised and used the medicine balls they had and made sure I practiced good technique.
- Part III: I know my boy Arvin teased me about not having doing these correctly, so I made sure I yelled out his name after each last rep of the round haha it sounds like a grunt to most people since I just emphasize the "ARRRR" part haha I did go up in weight with that shoulder press so I'm pretty happy about that
- Part IV: This couplet made me feel like shit afterwards. I really tried to focus on keeping good form for this one. I was mainly concerned about my deadlift stance which I kept my feet under my hips... I realized I always kept my knees outside my hips which gave me NO power to bring that weight up before. The 155# felt fairly difficult to pull up, it wouldve been a lot nicer without the muscle ups, but I guess that's why I programmed it haha I felt like I could do 2 muscle ups each round, so I'll keep that in mind.
- Part V: I have no fuckin idea why I did this as my cool down, aka cashout, part of my workout. But I went unbroken until the second 8reps of the pyramid. I broke up the 8-7 reps and went unbroken for the rest of the rounds. Practicing good squat technique was the main goal for this one and finding the groove and swing on my T2B was also a priority.
- I'm feelin good after the workout. Can't wait to workout with my brother and whoever wants to join in the activities tonight haha

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Dek's Weekly WODs 20130114 - 20130120

Dek's Weekly WOD

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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 available)

(1 min rest)

1 min push ups

(1 min rest)

1 min mountain climbers

Score is Total Reps (Cumulative Count)

Part III:

EMOM 3 Bench press 65% of 1RM for 10mins

Part IV:

Cashout

Tabata Treadmill - 8 rounds of 20 seconds on 10 seconds off

12% incline, 5.5 speed

___

Tuesday

Part I:

3 minute jumprope

practice *9 single unders, 1 double under**

25 air squats

25 mountain climbers

25 situps

25 burpees

Part II:

Back Squat at challenging weight

5/5/3/5/3/1

Part III:

5 rounds for time

8 Bench press at 70% 1RM

400m treadmill run at 6.0mph

Part IV: 

Cashout

50 abmat situps

___

Wednesday

Part I:

Run a 5k at easy pace

5k = 3.1 miles

Stretch

Part II:

3 rounds for time

10 back squats @ 185#

20 HRPU

Part III:

Cashout

500m row at recovery pace

___

Thursday (off day, but optional)

Part I:

10 minute cap

30 Power Cleans at 65% 1RM

Part II:

Benchmark Girl WOD "Cindy"

AMRAP in 20 mins

5 pull ups

10 push ups

15 squats

Part III:

Cashout

3000m row at recovery pace

___

Friday

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

AMAP ab mat sit ups

AMAP T2B

___

Saturday

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

Part III:

4 rounds for time

400m run

10 box jumps @ 24"

20 KBS @ 45#

Part IV:

Cashout

1500m row

___

Sunday

Part I:

3 rounds

250m row

5 dive bombers

Part II:

EMOM 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 under

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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 that stays away from jargon and big words, and makes it relatable, readable, and doable is the reason why I'm growing to love the CrossFit community.

Here's kind of an intro on CrossFit's view on nutrition

___

Here is a great article by Jeff Barnett on getting a good start on your new diet plan

Zero to 60

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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 restaurant reality shows and this came up as one of those "Since you watched...". I decided to watch this documentary, hoping it would put me to sleep within the first 15 minutes, but it ended up catching my eye within 3. I was wide awake after Jiro's short monologue after the opening credits:

"Once you decide on your occupation you must immerse yourself in your work. You have to fall in love with your work. Never complain about your job. You must dedicate your life to mastering your skill. That's the secret to success and is the key to being regarded honorable." - Jiro Ono

This movie was unexpected but absolutely worth the time I stayed awake. I was drawn to Jiro's story line. I could feel his passion thru the movie and I was drawn into the lives of sushi chef masters of Tokyo. Sushi was turned into a work of art by the Director, David Gleb. I loved the way certain screens were shot; the macro shots, the slow motion, the time-lapse photography, the whole nine. Obviously the score of the movie was appealing to me since most of it was classical music. The story line is great, and as a fan of good sushi, Jiro's sushi restaurant is a bucket list hands down. 

The biggest message I got from this documentary was the fact that Jiro was so fortunate to find his passion early on in his life, continued to pursue it throughout the events of his life, and still continues to make a living off it. I always wonder what it's like to give 100% of yourself to something that makes you dream of it, something that occupies your mind 24/7, and something that never gives you a dull moment or bores you. The way I feel about music is the same way Jiro feels about sushi... now to find that drive to make it work wherever I am in my life is the key.

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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 under

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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 pace

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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 T2B

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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. The video in the previous post also has great dumbbell shoulder press technique.

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