WODs 4 Friends 20130116

Wednesday 20130116

Part I:

3 rounds of
AMAP pushups
AMAP pull ups

Part II:
For time
Run 1 mile
Row 2000 meters
Run 1 mile

Part III:
Ab Machine
3 sets of 20 reps at medium challenging weight

Notes:
**AMAP stands for As Many As Possible. So you're going to give your max effort, your 100% each round on how many push ups (real or modified at the knees) you can do in one sitting. The next is doing pull ups (again, real or modified) as many as you can without letting go of the bar. Your score would look like this:

64/54/49 - Push Ups
25/24/16 - Pull Ups

**Getting a nice pace for the row will help you cool down a bit but make sure you go for time and get the fastest score out of your friends!

**You probably don't feel like doing anything right now but try to make sure you get your ab workout in!

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WODs 4 Friends 20130115

WOD Tuesday 20130115

Part I:
3 Rounds of:

12 air squats

9 mountain climbers

6 situps

3 burpees

Rest 1 minute, the start second round

Part II:

Paradiso CrossFit's Dumbbell Complex
5 Rounds for time (60#/15#)
5 Deadlifts
5 Hang Cleans
5 Push Press
5 Squats
If possible, increase load after each round

Part III: 

Cashout

50 abmat situps

Notes
**The warm up is to basically remind you that you did a Modified Cindy yesterday and your quads should fee some type of way right now haha make sure you stretch again before Part II.

** The video is a great way to show technique and how to do the movements of the workout. This is a TASK priority workout so definitely make sure you give it your all, increase the load, or weight, of the dumbbells if it's not challenging enough. The point is to always get a great workout by getting that "good" hurt.

**Cashout basically means post WOD exercise

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WODs 4 Friends 20130114

Hey to anyone who clicked the link. You're either bored, clicked only because my FB/Twitter status said to click the link, or because you really want to get a new 'routine' from somewhere else. I only say routine is because of what I believe this part of my blog is going to be. "WODs 4 Friends" is something I wanted to create so I can share workouts with you that I'll be doing along side with you or during the same day, based on a CrossFit program. The definition of CrossFit can be defined as "constantly varied functional movement executed at high intensity". I'm currently a CrossFit Level 1 Trainer and all I want to do is share the workouts with you if you are interested. I'll be modifying some movements so that you are able to use the equipment at a regular gym like LA Fitness or Planet Fitness. I want us to ultimately create a small community of fitness/health minded individuals where we can encourage and motivate each other through this part of my blog. If you're reading this, I hope you get started as soon as possible, bring a friend or two to do the workouts with you, and post your results on the comments or wherever! I'll always try and post a YouTube link to show the exercise if anyone is not familiar with the terminology or exercise. 

When I post two numbers follow an exercise, for example

Bench Press 95#/45#

this means the first number is recommended for the males and the second for females. Of course this might vary between gender and body types, but use your own common sense on what you think might be too heavy, but try to challenge yourself!

If there is a number and perenthesis in the number, for example

Bench Press 5(95#/45#)

This basically means 5 reps, or repetitions, at the Rx, or prescribed weight.

Warming up, like stretching, walking on a treadmill for a bit, doing a few reps of the WOD (Workout Of the Day) at low weight to practice, or whatever gets your warmed up a ready will be on you. I'll post some stretches and pre-WOD things once in awhile. Always do your best. It's the struggle that gets you strong/skinny/toned/health/CrossFit'd.

Good luck!

___

Monday 20130114

Part I:

Dumbbell Squat

5(30#/5#), 5(35#/5#), 3(55#/10#), 5(60#/15#), 3(70#/20#), 1+(75#/25#)

**1+ means aim for one, but go as many as you can**

Rest 5 mins

Part II:

CrossFit workout, Modified "Cindy"

AMRAP in 12 minutes

3 pull ups

6 push ups

12 air squats

Rest 7 minutes ONLY

Part III:

Row machine 500m at a recovery pace

Notes:

**AMRAP stands for As Many Rounds As Possible. Once you completed the 3 pull ups, 5 push ups, and 10 squats, that is considered ONE round. Your score is the total number of rounds you completed and any additional movements you completed by the 12 minute time limit. An example would look like:

13 rounds + 4 push ups

This means I completed 13 rounds, 3 pull ups and 4 push ups after. Got it? Good!

** You can also modify BOTH the pull up and the push up. The assisted pull up machine is a great way to always get full ROM, range of motion on your pull up. Push ups can be done on the knees if you are not able to do the regular push ups.

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DREAMS COME TRUE. I PROMISE YOU.

I can officially cross one off my bucket list:

- Win a Grammy
(international or US)

I am a (Japanese) Grammy Award Winning Producer

Who?
Che'Nelle

What?

Che'Nelle "Believe"

Where?

2013 Japan Gold Disc Award
(US equivalent of The Grammy's)
1. Artist of the Year
2. Album of the Year
3. Best 3 Albums (Western)
4. Song of the Year by Download (Western)
5. Best 5 Songs by Download


When?
Just now in Japan's 2013 Japan Gold Disc Award


Why?
Because I am BLESSED.


How?
I worked on a song with my music partner AybRuth on the song "Happening Again". Hard work and dedication really pays off... Wow. The people behind Titanium Music Group worked just as hard, if not, harder to get these places with Che'Nelle and it's an honor to have worked with them.


Speechless. I remember making that instrumental with Ayb in his room in my pajamas, hungry, with less than $20 in my bank account. I remember not even liking the music and about to trash it. I'm so blessed. That is all. Just wow. 

DREAMS COME TRUE IF YOU WORK FOR IT. 

I PROMISE YOU.

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Studying for my Level 1 CrossFit Cert

It started when my cousin, Don, introduced me to a new kind of workout 'routine' that consisted of olympic lifts, running, and kettle bell swings. Three things I hated. I went along for two main reasons: he's my older cousin and it's my obligation to listen to whatever he says because he is older, and two, I know that my cousin is always ahead of the trend and always looking into the 'new' things; clothes, tv shows, exercises, etc. I trusted his instincts and went along with the workouts. Our goal? Tough Mudder in November in Englishtown, NJ. In my head, I thought, "Who the hell pays to run and suffer?"... Little to my knowledge, what I gained from that whole experience in the summer of 2010 was something that would change my life forever.

First came Fran, then came Helen, then Recon, then WODs, then power cleans, then clean and jerks, then tabatas... the list went on, and as the weeks went by, I always left my cousin's garage gym with a high of endorphines I've never gotten before with other workout partners or workout routines. The best part? There was no routine. It was the new fitness and lifestyle called CrossFit, which he instilled in my head. After workouts came videos of Chris Spealler Graham Holmberg, and Rich Froning Jr, and the CrossFit games. I was hooked. I learned and practiced all the moves I could in a gym that offered whatever space they could for our workouts and worked hard until I moved back to Arizona.

Since moving back to Arizona, I finished my degree, continued to workout according to different WODs from CrossFit Affiliate websites, and signed up for the next level of my CrossFit education; my Level 1 CrossFit Certification. This means a whole lot to me because it's a gift for myself to prove my commitment to this lifestyle. CrossFit always taught me to think outside the box, push a little harder, find the spark that's inside me to stay competitive, and humbled me to know that there's always someone training harder that I can learn from. I've never been good at sports, nor will I try to pursue some professional sport, but CrossFit has given me a competitive platform where I can find others like ME who want to compete in a physical sport.

My class is CrossFit Forever Strong in Chandler this weekend and I hope to pass the class, absorb all the information given to me, and make new friends that can help me with my ultimate goal: Compete in the CrossFit games 2014/2015.

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Pants/Rants Workout

We needed to hit the gym today, but we were both dying from the previous two days of working out. I knew I couldn't lift anything today so I decided to join my wonderful girlfriend and workout with her. Her workout? Victoria Secret Leg Video so I had to add a few exercises of my own to get more than an ass workout haha

Part I:
Partner A - Run 250m
Partner B - single/double unders
Partners switch off when Partner finishes 250m. Complete at 2000m

Part II:
3 Rounds
15 Bosu Ball Squat/Bicep Curl/Shoulder Press 20#/8# each hand
15 KB Swing 35#/15#

Part III:
Resistance Bands Workout via Victoria Secret
2 sets of 15 reps
Standing Side Leg Lift
Standing Rear Leg Lift
6x25m Side steps
6x25m Side steps w passing of 8# medicine ball

Part IV:
3 rounds of 15 reps
Geoff - T2B (Toe-2-Bar)
Alice - Ab pull down

Notes
- I was actually hurting from this workout. It was a different type of feel and my ass was definitely feeling Victoria Secret like haha
- Part I: This was definitely the worst warm up because of the single unders inbetween the runs
- Part II: DAMNIT I underestimated the Bosu ball. My legs were like shaking and being all tangah (tagalog for "Stupid"). I give mad props to my girlfriend for being well-balanced on the Bosu ball. It kind of inspired me to practice on my balance and coordination more. I should even do this exercise as a cool down and squat with.
- Overall, I loved working out with my girlfriend. It was inspiring and a good experience to push each other. Love her!

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WOD 20130104 2nd session

Today's workout partner: Steven Tran "The Truth"

LOL. 

As a thanks for him driving me and Alice to Joe's Farm Grill and to get my car at Scion Tempe, we went to the gym for a 2-a-day and workout'd at LA Fitness. I wanted to do another partner WOD (that I made up that makes no sense but oh well).

Part I:

Partner A - Row 250m

Partner B - Double unders every 5 singles

Switch off until 2000m total

Part II:

EMON 2 Power Cleans for 10 minutes, increasing load every minute

135#/140#/145#/150#/155#/165# (steven messed up the weight)/175#/180#/185#/190# (PR)

Partner A - on :00

Partner B - on :30

Part III:

3 sets of muscle ups AMAP

Geoff - 5/9/6

Steven - 8/5/3

Part IV:

One Arm Shoulder Press

10 reps @ 25#

10 reps @ 45#

10 reps @ 70# (I did 8 @ 70#)

10 reps @ 55# (Steven did 5 @ 80#)

Partner B does single unders until Partner A finishes

Part V:

Cashout

3 sets of Muscle ups AMAP

Geoff - 6/5/5

Steven - 5/3/3

Notes

- I already felt like shit from a nap I took before the gym. Funny story, I was downloading Hansel and Gretel, thinking it was Jeremy Renner and that other chick... but when I downloaded it, I realized it was a fucking rip off horror D- rated movie with terrible acting. SMH. That instantly put me to sleep. I woke up to Tran The Truth ringing my doorbell.

- Part I: I don't know what the fuck was wrong with me and Steven, but we caught ourselves in the jump rope a bunch of times. It's always frustrating because my arms look like Amastad after this part. The row felt refreshing and loosened up my back and legs a little.

- Part II: PR at 190# Power Clean. Enough said. Happy with that.

- Part III: I realized I don't let my arms go and keep them bend when I rep the muscle ups. After letting go in the second set, I was able to save some energy and put out more MU, which is why we did a cashout part of MU again.

- Part IV: I was gassed. I need to work on my stamina. I was embarrassed I couldn't keep up with Steven's weight and the reps... so I made sure I did double unders while he was repping the weight.

- Part V: We had an audience which is why we wanted to do muscle ups. I actually did a none kipping muscle up... and in front a bunch of people I felt pretty good about myself. Now I'm determined to do these without kipping and with kipping to find the best and most efficient way to do both of them without wasting energy.

- The best part of working out is drinking my Progenex Recovery shake. Blending with pinapples, OJ, vanilla yogurt and two scoops of Progenex blended is the BUSINESS. Highly recommend it. Until next WOD.

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WOD 20130104

Today's workout was the first workout of the year I got to workout with my brother, Dek. I think we both have a New Year's resolution of becoming beast in our own way, so it's awesome to workout together to work towards our goals. The gym was extra crowded today, but we managed to keep our exercises organized and out of people's way. I actually don't give a fuck if I'm in someone's way because I'm trying to work my ass off. Anyway, here's the workout.

Part I:
Partner - Warm up

Partner A - runs 400m (0.25 miles) for time
Partner B - AMAP single/double unders

After every 400m switch off til you run 2 miles total

Part II:
EMON (Every Minute On The Minute) 5 Deadlifts every minute for 15 mins
5 mins @ 135#
5 mins @ 155#
5 mins @ 185#
+ 1 more round @ 205#

Part III:
10-9-8-7-6-5-4-3-2-1 rounds
T2B (Toe 2 Bar)
24" box jumps

Part IV:
Cashout - Partner Race
Crossramp machine
incline 10 | resistance 10
1.00 mile for time


Notes
- Part I: I liked this warm up. I think if we did this for 5 miles we would be absolutely gassed. We got a good sweat and it was nice to loosen up my back since it tight from workout at the hospital the past three days. It was cool seeing my brother do double unders because he has swag jump and does a moonwalk when he does the reps haha everyone was watching us, which was cool cause their like... fuck why can't we double under? haha
- Part II: This EMON exercise was to strictly work on form for my brother and work on my coaching skills (I'm taking my CrossFit Level 1 Certification next week so I want to try and apply it hand-on with what I've been reading in the training manual). My goal is to try this sometime next week at 80-85% my 1RM, which would be about 265-280#. Not looking forward to that, but I am lol Steven, you reading this? Get ready!
- Part III: This pyramid workout was to try and get these reps on the T2B and box jumps unbroken. The disadvantage was the way the bar felt at the gym and the stupid ass obstacle that's in the way in the center of the structure. With those obstacles in the way, we did our best to have good form and keep reps, especially T2Bs unbroken. Dek did an awesome job getting the motion of the swing, and for the first time I've seen witnessed his T2B was fluid in the movement. Although toes didn't touch the bar, I saw the momentum and the drive to keep unbroken reps was there. He kept a consistent 5-6 reps unbroken, which is amazing as a start. We'll be working on the form as he gets more flexible and gets the entire T2B motion down. Box jumps were awesome and felt good to me when I did my sets.
- Part IV: This is why it's good to have a workout partner. Especially if it's your brother. The competitive nature is there and the mindset to try and set the bar high had us almost destroying the Crossramp. My brother's sprint at the Crossramp makes the machine sound like a fuckin locomotive train. It shakes and sounds like AutoBots having sex haha Setting a good pace and trying to sprint at different points of the exercise helped sweat my ass off.
- Overall, it was an awesome workout. Thanks to my brother I hope to improve my coaching skills as Dek gets more beast at the lifts. I'm actually afraid because he can actually be a ridiculous CrossFit athlete with his cookie cutter body type. I'm jelly, so I'll just have to work harder.

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WOD 20130103

So my boy Arvin called me out on not having a proper Overhead Press. He was right. I was doing a push press. The difference between the push press and the overhead press is the strict isolation of just the arms pushing the weight above your head. The push press allows a slight bend of the knees to get under the bar and push the weight up. I dedicated this first session workout to the press and the "Fran" workout movements. Steven Tran helped me with technique and critique.

Warm up:
50 single unders and 20 double unders and used the jump rope to stretch the shoulders.

Part I:
Front Squat
warm up 10 reps at 45#
5 sets of 10 @ 95#
6th set AMAP (I did 18 unbroken)

Part II:
Strict Overhead Press
Warm up 10 reps at 45#
5 sets of 10, 50#, 65#, 75#, 85#, 95#
8 reps at 105#
5 reps at 110#

Part III:
Cashout
21 thrusters @ 65#
15 thrusters
9 thrusters


Notes
- It was a quick session since I woke up late and only had less than an hour to workout. The light weight was to practice my Fran movements just because I felt so gassed the day before from the workout. I wanted to get the movements right before I try it again.
- Part I: This was the first time I actually placed the bar above my collar bone. I felt the "shelf" where the barbell is suppose to be placed. I feel so stupid because I've done much heavier weight with the WRONG placement! I could've injured myself! I'm glad Steven and I practiced at a low weight because we both found flaws in our lifts
- Part II: Arvin was definitely right. When I broke past 100#, the lifts felt so heavy without the "push" part of the press. I did manage to bust out 13 reps above 100#, so according to www.strstd.com, my one rep max is 130#! Watch out Arvin! (I'm only talking shit because Arvin is pound-for-pound stronger and faster than me in every lift/exercise. smh)
- Part III: The thrusters was a partner type of exercise where Steven went as soon as I finished my reps until the third set. It was okay... I still think we could've done a 5 rep set thne a 3 rep set.... Maybe next time we should go back up to 21! UNBROKEN! Wooo
- Anyway, I plan to go back to the gym tonight at Lifetime. I just cancelled my LA fitness membership today. I'm ready to go to a gym thats 24/7 and gives out free towels! haha
- Here's a quick screenshot of my strength standards... I'm not advanced in ANY of it. smfh.... I suck.

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WOD 20130102

HAPPY NEW YEAR! I'm looking forward to more growth this year. I'm hoping for more wisdom as well as guidance from the people I admire and respect. My goal is to increase my PR in all my lifts as well as surpass my cousin in every aspect except probably running and bench press haha I hope he could possibly be my coach when I man up and decide to train for the CrossFit open this year. I want to get my clean and jerk to at LEAST 225lbs and a snatch of at least 155lbs. It'll be a year of training and focus so I'm looking forward to it!

Today's WOD came from East Valley CrossFit, a CrossFit Affiliate near my house.

Part I:
500 single unders
50 double unders
30 second plank
30 rest
60 second plank
30 rest
90 second plank
30 second rest
120 second plank

Part II:
For total load:
weight Pull-up 2-2-2
75#/85#/90#

rest 2:00

AMRAP (As Many Rounds As Possible) in 7mins
3 Power Cleans @ Bodyweight 150#
3 Muscle Ups

I finished with 6 rounds + 3 power cleans

Part III:
"Fran Ladder"
AMRAP for 7mins
3 Thrusters 95#
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
etc...

I finished [12 Thrusters/Pull-ups] + 7 Thrusters

Part IV:
Cashout
2000m row at recovery pace
I finished 10mins 52 secs

Notes:
- Part I: I think I shouldn't have plank'd that long because I got gassed by the Fran ladder. I did 1 double under every 10 single unders until I got to 500 single unders.
- Part II: I was surprised I could do that much weight during the 2-2-2. But again I should've done less so I could perform better on the next parts smh. The bar at LiftTime Fitness for my muscle ups was so rough I could feel my skin ripping haha There is also a huge obstacle in the way of the bar so I was awkwardly doing the muscle ups in a smaller part of the bar. No excuse, but I feel like I could've done at least another round. I felt it was easier to have my grip closer than what I've done in the past. Luckily, all my muscle ups went unbroken. I definitely have to practice having my cleans unbroken without dropping the weight to reset.
- Part III: I think thrusters are my kryptonite... besides running... and bench haha I only got up to 12 thrusters so I'm thinking in my head, damnit that is only 6 short of the actual Fran workout and I needed at least 45 more seconds to bust out the rest. So I'm pretty disappointed about that part. I also broke my thruster pace. I only did 3-5 reps at a time after the 6 thruster round.I think I should work on more reps at that weight if not more. My front squat part of the thruster actually felt weak so I'm definitely going to figure out how to incorporate that this week.
- No pics of videos this time. Way too many people at the gym. Will try to go again today to work on front squats after work at 130am

“The best index to a person’s character is how he treats people who can’t do him any good, and how he treats people who can’t fight back.”
~Abigail Van Buren

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