Tuesday, December 18, 2012

kinda sad

I'm kinda sad that I fell off the wagon on keeping my blog updated...

I just remembered that I did Fran RX'd sometime in the summer and finished in under 17 mins I believe. Not bad really. My goal was sub 18 mins.

After doing Fran and "suffering" that length of time, I believe that I made a agreement with myself that doing something RX'd shouldn't be the goal... We all know that the lower weight the more intense it is. I think I need to focus on not lifting weights that could pose a threat to injury. I don't think my wrist will ever be 100% and I have to keep that in mind when I do high volume HSPUs or heavy jerks.

I averaged 2-3 posts a month. How many WODs did I do that I never recorded? How many PRs did I set that I can never look up....?

I remember in 2010 when I was so diligent on keeping track of every lift,  every movement, every breath, every emotion when it came to my fitness. I blogged about what I ate, how it made me feel, how much I slept and if it made my time slower.

I  know I blamed it on coaching... That I was more wrapped up on improving someone else's overall health that it was no longer necessary to focus on me. I can honestly say that in 2012 I am/was the most fit I've ever been. More importantly I knew what I had to do improve and achieve my goals... I didn't have the blueprint to my health in 2010, which is why I was voracious in my desire to know anything and everything about Crossfit.

I guess it was inevitable.

My next journey is definitely focusing on Oly lifting. And maybe tackling my gripping fear of running.

Tuesday, October 30, 2012


7x3 Snatch off the blocks, above the knee.


My shoulders tired quickly. After failing at 45#s, I did some practice heaving snatch balance and my shoulders were dead, I couldn't stick the receiving position.

7min AMRAP

20 Jumping Lunges
15 Kayaks 18kg
10 Hand release push ups

4 rounds and 9 Kayaks

About 3 days ago I did C&J 1-1-1-1-1-1-1-1-1.

At 80# I ceased the Jerk as my wrists were just not having it. I did clean 85#s, which I was surprised. 90#s just psyched me out and I failed twice.

Saturday, October 13, 2012




Power Cleans 55#
Push Ups



10min AMRAP

10 Push Press 40#
10 Kettlebell Snatch, alternating arms 8Kg 
10 Box Jumps, 14"

5 rounds

Friday, October 12, 2012

This ain't my way...

But I can't help and GUSH about how much I am so glad that I purchased the Nutribullet . I fuckin' love it. A little background, is that I've been wanting a blender specifically for making whole juice concoctions. My mom tried the Ninja and it cut her good. She returned it. Then she got the Blendtec and swears by it. Of course with my experience in pro kitchens, I'm comfortable with the Vita-mix brand. Both Vita mix and Blendtec are $400 and $350, respectively. I just couldn't pull the trigger on that kind of money.

So in the meantime, I've been going to G's Juice in downtown PDR for my green machine with beets... but they remove the fiber, it's suce the veggie liquid. And it was $4.00 a 16oz.

I came home one day and saw the Nutribullet infomercial. I am usually reluctant to believe anything sold on an informercial, but I wanted to give it a try. I could always return it to Target right? MSRP was  $99, $20 less than what they were selling on the TV.
I came home and immediately made a spinach, parsley, cucumber, apple juice. I was hooked.
I've been consistent everyday, drinking either a green juice or a sweet, milk based protein smoothie (no greens).

Go git yourself a Nutributllet.

Sunday, October 07, 2012

puppy dog tales

8x5 Deadlift @ 140# with 1 min rest between each round.

The 5th rep was def hard all 8 rounds.

3 rounds:

10 Hang Power Cleans @ 45#s
20 Weighted Step Ups 14"/15# DBs
30 Double unders


I don't feel as sore as I did immediately after the WOD the other day.


Friday, October 05, 2012

hips and heels

Back squats @ 70#s
Kettlebell Swings 3/4pd


Then I worked on my handstand for 30 mins, trying to come away from the wall. I spent some time also on head stand, raising my leg in the pike and straddle positions.

Sunday, September 23, 2012

In reverse

Compassion is a uniquely human quality. Compassion is made up of two words, 'co' meaning together and 'passion' meaning a strong feeling. You will notice also that in the compassionate person, care and love towards others has its origins in care and love for oneself. We can really understand others when we really understand ourselves. We will know what's best for others when we know what's best for ourselves. We can feel for others when we feel for ourselves.

I feel like I've come away from myself. I haven't been living authentically. I feel spiritually broke. I need to refill my bank with things that make me happy. And I know that happiness comes from giving myself away, caring for others so that they are happy. I have been too caught up in my own survival that I've lost sight of what my true calling is; that is to share the gift of health and wellness.  

I need to surround myself with people whom have a higher sense of themselves. Those whom have a purpose beyond being consumerists. 

I just feel like I've been around so much negativity lately, which isn't what I need right now. I haven't been true to my own preachings. 

If you're unhappy, change it. 

Wednesday, June 27, 2012

I've turned into an OUTLAW.

Day 3 WOD 120626:

BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.
I am starting to fall in love with all the technical work. I finally conquered my fear and did a jumping bar muscle up. It wasn't that I couldn't physically do one, it was just my head psyching me out cause of the height. I couldn't get my body up and over the bar to lock out, but it was getting late and I knew I had to start the clock and just get the conditioning over with. My 2nd attempt with the clock running, I finally got it down. Of course the bar was at about forehead level and I jumped with bent knees/straight arms. Hopefully i can lower the box bit by bit. I think 241 DUs, is a pretty valiant effort. 

Day 2 Outlaw Way

WOD 120625:

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
1- 35 x 5
2a-45 x 5
2b-45 x 5
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
1a.) Did first set as rx’d then had to scale with PVC
1b.) 15# Barbell my wrists were definitely feeling this.
21-15-9 of:
OHS 135/95#
8:29 @ 35#. My shoulders were fried at this point. Chained together my first 7 T2B, which is a “PR.”
All this work took 2 hours

Day 1 of the Outlaw Way

WOD 120623:

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

June 17, 2012

“Fifty Filthy” in reverse!

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 6 lb ball
50 Back extensions
50 Push press, 15 pounds
50 Knees to elbows
Walking lunge, 50 steps
50 Kettlebell swings, 3/4 pood
50 Jumping pull-ups
50 Box jumps

My time: 31:46... I felt dizzy twice: during a long set of KB swings, and the box jumps at the end. Just was completely out of gas. Wrist felt great. 

June 4, 2012

Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

Max: 70#. This is not my true 1RM, as I was playing cautious with my wrist. 

3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in. (subbed 20" step ups)

Hip flexors were just fried from track night the night before, combined with the rowing. 

Tuesday, June 05, 2012

Easing into it

Tuesday, June 5, 2012

Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

I put up 70#s. This was the first time for me to put heavy weight overhead with my wrist healed. It felt fine. Was still cautious of doing heavier than 70#s. I have a feeling I could break my C&J PR of 85#s. My technique has gotten waaaaay better since becoming a full time coach. Diso said he didn't have anything to correct today and that I move well. 

3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts (100#)
21 Box jumps Step Ups, 24 in.

My hip flexors were not happy. Probably from track night last night. During the row they def flared up. I was unsure if I would finish in the 15 minute cut off. So I'm glad. When I called time, I had that yummy heady feeling. 

Monday, June 4, 2012

Endurance Training 

Warm Up: 60 yard Suicides

Short Interval

Tabata Run

Remember Tabata is 8 rounds of 20 seconds of Effort, followed by 10 seconds of Rest.  If possible, use a treadmill hill at a 12% grade for the sprints.  Run 0-30 seconds slower than your 5k pace per mile, do not change the speed.  This is a pacing drill!

I ran about 525 meters, which is in line with my current 200m/400m pace. 

Thursday, May 31st, 2012

Back Squat 8-8-5-5 reps

Start around 60% of your 1 rep max and end around 80%.  So if your 1RM is 100 lbs, do 60 lbs for 8 reps and work up to 80 lbs for 5 reps.  Rest no more than 2 minutes between sets.


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

My Score: 11 + 4C2B

Saturday, May 26, 2012

I hardly blog anymore

Saturday, May 26th

Workout of the Day:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups

Take 15 minutes to set a baseline for the 20 rep Back Squat.

Take 15 minutes to set a baseline for 2RM weighted Pull ups.

My time: 12:30

Back Squat: 85#PR

2RM Pull Up: 20#

My performance on the metcon was "eh." I didn't go! go! go!, I just went. The med ball cleans were gross. And this was the first time I had done pull ups in a WOD in over 2 months so I could only eek out 5 at a time. My grip was failing. It's like I have bitch-hands all over again. 

The backsquats were awesome. I attempted 20 reps at 95#s but knew I couldn't sustain at my 10th rep and decided to back off weight. I hear that we're going to be testing this modal domain about once a month. Fuckin' cool. 

I didn't not PR on my weighted pull up. The last time I did 20#s at like 3 reps. I couldn't even do 1 rep at 25#s. My arms were fried at that point after the first wod. 

Thursday, May 24th

Five rounds for time
135 45 lb Power Clean, 10 reps
15 Wall ball shots, 20/14 @ 6#

15 minute cutoff

I was super pleased with my performance. I did take 3 breaks which kinda piss me off right now, but I was definitely gassed. I went pretty hard. I love power cleans. 

Tuesday, May 15th

3 rounds for time of:
50 Lateral jumps, 12 inches
25 Dumbbell Overhead Walking Lunges, Right Arm @ 15#
10 Right Arm DB Snatches

I don't remember my time. I think it was 13:26 or something in that range.