03/12/10

WOD 1 - 20 rep Back Squat 195#

WOD 2
12 Deadlift - 225
40 Wall Ball - 20lb
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

13:30

Did my first ever muscle up today!!! Found that the trick was focusing on keeping your elbows tucked into your body.

3/13/10

WOD 1 - Front Squat 5x5 (max was 135)

WOD 2
5 Rounds
1 min burpee
1 min Walking Lunge with 45# plate over head
run 400m
start next round at 6 min mark

Avg about 15 burpees and 15 walking lunges each round. Tough workout to do following the previous nights workout with deadlifts... But got to see some old faces today! Glad I'm getting to see everyone before I leave for LA!

03/10/09

W/U
3 Rounds
10 Pushups
10 K2E
10 Med Ball Cleans

*Max Effort Pushups - 44 (after the warm up it was hard to get my previous best of 58)

5x5 - Shoulder Press
75, 95, 100, 105, 105

WOD - Alaskan Qualifier?...
4 Rounds
6 C2Bar Pullups
6 Ring Dips
500M Row
6 Thrusters - 135#
22:26

First off Big Z put us all to shame this morning with a max push up effort in the high 80's...must be the army background. Note to who ever reads this, for Thrusters do not have a wide grip! Keep your grip at around your knees width apart! I did the first two rounds with a wide grip (just to help with the clean aspect) but my shoulder was killing me and it was putting way to much pressure on my wrist. So i switched to a closer grip and flu through the remaining rounds!

I also found out last night that this will be my last month at LLF :( I was offered an amazing job opportunity down in Santa Monica and my current employer not match it...so I gave my two weeks last night and will be down in LA by April 1st. I will truly miss all of my friends I have made during my time here, you guys are amazing and have helped push me far beyond what I ever thought I was capable of doing! I will miss the competitive nature we shared but just know that whatever WOD you are doing...I will be doing it also down in LA! I'll keep you posted on my times so you better not start slacking just because I'm gone

03/08/10

W/U
2x 650m run
Hand Stand Push Up Practice

WOD
250m run
25 Snatches - 75# Rx
25 KB Swings - 1.5pd
25 OHS - 75
25 Box Jumps - 24"
25 SDHP - 75
25 Wall Ball - 20#
25 Thrusters
250m run

19:36 I'm getting slow in my old age...

I should have finished this much faster but I tweaked my back a little bit on the first couple of snatches (that's what you get when you try going to fast and don't focus on your form). Either way, I thought this was going to be a breeze WOD but as always turned out to be gasping for air at the end...

03/05/10 - My last work out as a 25yr old...

W/U
Crack Alley
3 rope climbs
tabata abmat sit up - lowest round was 9
Burgender Warm UP

WOD - 10,9,8,7....3,2,1
run 800m
Squat Clean and Jerk - 135 Rx
Burpees
run 800m

36:28

This WOD was brutal! At around the 4 rep mark I fell over trying to do the Squat Clean and was seriously seeing black spots the rest of the way. But I wanted to do this work out Rx style so I'm glad I eventually finished it!

03/02/10

W/U
20 rep back squat
190

WOD
5 Rounds
1 Min Deadlift - 225 (for first round, then tweaked back so... 165 remaining rounds)
1 Min Pushup
1.5 Min Box jump - 24"
2.5 min rest

DL - 3, 8, 6, 6, 8 = 31
PU - 40, 34, 34, 34, 34 = 176
BJ - 23, 23, 20, 17, 19 = 102

309

Finisher
1 Rd max rep pull ups - 21

Kind of a bitter sweet moment today. 1st of it's my 1 year anniversary at LF! and everything felt great doing the 20 rep back squat (key is just to remember to breathe through out) but then i got to the Dead Lifts and realized my goat was still there...tweaked my lower back on the first set and dropped down instantly in remaining rounds. For the finisher i just wanted to see how many pull ups I could do in a row seeing how when I first started I couldn't do a single pull up. Not a bad improvement if i do say so myself. But I guess just when you think you have gotten better at one movement you realize you let a different movement fall to the wayside...goes to show that you can never stop learning here and you never stop growing. Way to put me back in my place today crossfit

02/27/10 - Friday Night Coached by Luke CF Scottsdale

W/U
650m run
tabata hallow rock - lowest was 6

5 rounds max chin up & ring dip
Chin Up: 9, 6, 5, 4, 4
Ring Dip: 9, 8, 7, 4, 5

WOD
800m run w/16# medicine ball (are you kidding me?)
21,15,9
Hang DB Squat Clean - #40
Burpee to Box Jump - 24"

17:43

The DB Squat Cleans always kill the shoulder for some reason...

02/23/10

W/U
Baseline
500m row
40 squats
30 abmat situps
20 pushups
10 pullups

4:09 PR

Cool Down
5 Rounds
400m run
30 wall balls - 16#
30 box jumps - 20"

47:01

This was a good/bad news day for me. Good news is that next week will be my 1 year anniversary with Lalanne Fitness and as with everyone my first workout was the baseline in-which I did it in 5:59 and had to use the green bands for support with the pull ups. With that said, at the time I had just finished running a half marathon the week before and thought I was in pretty good shape. Well today I did the baseline almost 2 mins faster and without the assistance of the bands! Boo Yea! However, I don't think i could run a half marathon today if I tried so it's a different type of being in shape (but it's a type I would choose any day of the week!)

Now for the bad news, I must be coming down with a head cold or something because after the baseline I was so nauseous and light headed I could not do the WOD with any sort of intensity or effort (hence why i called it a cool down instead of a WOD). Towards round 4 I started feeling better and was able to pick up the pace, but still this was a lousy feeling. But in the crossfit motto "Somedays will be better than others, but I will never give up during a workout".

2/18/10

W/U
Jump Rope
4x1min Hand stand holds (surprisingly very tiring on the shoulders!)

WOD - Tabta Something Else
8 rounds of 20sec on 10sec off
Pullups - 12, 10, 7, 7, 6, 6, 6, 6 - 60
Pushups - 13, 12, 10, 10, 8, 6, 6, 7 - 72
Situps - 12, 10, 10, 10, 10, 10, 10, 9 - 81
Squats - 19, 19, 15, 17, 13, 14, 15, 16 - 128

341

Finisher 1 mile run - 9:46

Not a bad score...the pushups is what really did me in. During the first lap of the mile my calves started cramping up like crazy and i had to take a few mins out to stretch them out :( I don't know what's been going on with me lately but my calves always seem to cramp up lately? I must need to start hydrating more before class...

2/17/10

W/U
Bench Press 5x10 - 165 (need to go up higher next time)

WOD
1000m row
50 Wall Ball #20
30 K2E

10:36

Ok I think I could try 175 or maybe 185 next time for the BP 5x10 (or i might just be full of myself...your call) But damn did this WOD burn the forearms! They're still on fire trying to type 4 hrs later! Rob was a great coach pushing me through this, he might have let me slide a couple of the wall balls (might not have actually hit the X) but he got me on the K2E and had me do about 3 or 4 extras...that's a good coach!

02/16/10

W/U
10,9,8,7,6,5,4,3,2,1
K2E
Abmat sit up (tried 1st round with PVC...but only 1st round)
GHD Back Extension

WOD 1 - 20RM Squat
185#
First attempt at trying this, didn't know what weight to start at so I just started at BW. Almost tried 195 but after seeing Brian fail at it I had a second opinion.

WOD 2
3 Rounds
15 Sumo Deadlift - 195# (Rx was 225)
21 KB Swings - 2 Pood
400M Run
21:36

My max deadlift is 275, so I was not even about to try this Rx (some people seem to do deadlifts without a problem but for me I just can not do them). The 1st 3 attempts were killing my back at 195, and yes I was using the best form I could do, so I switched from normal deadlifts to sumo and it cured everything.

02/10/10

Master Class w/coach Rob

W/U
650m jog
tabata hollow rock - 6

WOD
"Air Force WOD"
4 burpee at the beginning of every minute
20 Thrusters - 95#
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

11:43

The burpee just made this work out brutal! Everyone was trying to get in as many reps within each minute so we wouldn't do as many burpee; however that just caused everyone to burnout that much faster. Towards the last couple of minutes i would fall to the ground for a burpee but then not be able to pick myself up... I love the WODs where you end up lying on the ground for a good 5 mins after

W/U

Tabata PVC Abmat
6, 5, 5, 5, 5, 4, 4, 4

Ring Dips - 5x10

WOD - 5 Rounds

3x Row 250M
2x Run 250M
15 DB Thrusters - 40#
18:57


Shoulder felt like Jello after round 3 but somehow managed to push through to finish the WOD.

02/06/10

W/U
650 Jog

WOD - Filthy Fifty
50 Sets of
K2E
Push Press - 45#
Back Ext
Wall Ball - 20#
Burpees
DUs (or 150 singles)
Box Jump - 24"
Kettlebell Swings - 1pd
Walking Lunges
Jumping Pull Ups

27:30 - PR

Previous time was during hell week which I had a bum shoulder so the 34:11 didn't really count but I beat my other previous best of 28:17 so that's something to be proud of! Not going to lie but the wall balls and burpees after K2E and Push Press were the hardest part about today, besides for the fact my calf cramped up on my first box jump so I had to sub in step ups instead of jumps.

Note* next time come hydrated to avoid cramping during the workout!

02/04/10 - Thur 7am

W/U
5:00 Row
Dislocates

Shoulder Press - 1-1-1-1-1
95
105
115
135
145 Fail
135

Push Press - 3-3-3-3-3
115
125
135
145
150

Push Jerk - 5-5-5-5-5
115
115
125
125
130

Karen - 150 Wall balls for time #20
12:30 - Dead Last in the Class

Wow I haven't been dead last in the class in anything for a long time :( I just didn't have it today. I believe the press tied my previous PR.


02/03/10 - Wed Master Class w/coach Manza

Burge Warm Up with PVC Pipe
Find 1 RM - Snatch
135 (same as last week)

WOD - Clean & Jerk Off (aka Grace)
Team w/Mike P & Julian
30 Clean & Jerks per person rotating every 5
8:35 - 2nd to last

I would just like to say all the other teams were cheating because nobody was going faster than Julian at the clean and jerk, plus Mike and I never stopped once during our sets either... Sorry i'm just still bitter we didn't win the Jerk Off.

1/29/09

W/U
6hrs of snowboarding

WOD
For time
100 Push Ups - 3:51
100 Situps - 5:00

These back to back trips to tahoe have been killing me, almost impossible to squeeze in a work out... but managed to get a 8min one in