wod : "angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

double under tutorial

http://www.crossfitoakland.com/archives/2009/09/double-under-tutorial-again-faster

Double Unders from Patrick Cummings on Vimeo.

Exercises One Can Do with ITBS and WOD

Activities one can do while recovering from ITBS:
* ab wheel
* situps
* pullups
* back extensions
* pushups
* push press
* burpees
* jumprope

WOD:
Annie:
50-40-30-20-10
Double Unders
and Situps

ITBS

Well, it looks like I had 10 visitors on this blog on September 10th. I have to say I've been ignoring the blog a bit due to an injury.

iliotibial Band Syndrome

It hasn't been fun. Lots of rehab, "manual therapy" and icing.

This is my third week in and I've been getting depressed because I'm not as active as I'd like.

Most of the sports I do, I'm now not allowed to do.

Today, though, the story is slightly different!

I found out I am free to do pushups, situps and jumprope! That's great!
So much better than the doctor's original advice of doing the elliptical backwards and swimming. Swimming is awesome and all, but I am not that skilled in it. I'd rather keep up the pace of pushing myself rather than learn a new skill. (Though that's not a bad idea either.)

This is my official report. I AM NOW BACK IN ACTION!

wod sunday 2 for 1

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

the girls... wod for saturday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

wod 2 for 1

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

45 minutes cardio

wod

A. Back Squat 5-5-5-5-5 Reps

Rest 5 minutes

B. Max rounds in 12 minutes:

5 Sumo Deadlift High Pulls @ 95#/65#

10 Push-Ups

15 Box Jumps @ 26"/22"

8/23

45 minutes of running, etc

8/22

Thruster 1-1-1-1-1 Reps

Sumo Deadlift High Pull 1-1-1-1-1 Reps

You're working up to a max heavy single in both of the exercises. Rest as needed between sets.

8/21

"Cindy"

Max Rounds in 20 Minutes:

5 Pull-Ups

10 Push-Ups

15 Squats

8/20

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

rest 5 minutes

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

8/17

run 5 k 

75 incline situps

8/18

A. Squat Snatch 2-2-2-2-2 Reps

(Work up to a heavy double)

Rest 5 Minutes

B. For Time:

Run 400m
15 Overhead Squats @ 95#/65#
Row 500m
15 Overhead Squats @ 95#/65#
30 Burpees
15 Overhead Squats @ 95#/65#

wod for 8/11

run 5k

WOD

Run 5k

WOD

WOD (8/5/09)

A. Against an 8-minute running clock:

Run 400m
Max Reps Pull-Ups
Run 400m

Scored by max number of pull-ups. Second 400m run must be finished before the clock expires for the score to count.

Rest 5 Minutes

B. Row 2k

WOD

A. Back Squat 5-5-5-5-5 Reps

Rest 5 minutes

B. Max rounds in 12 minutes:
5 Sumo Deadlift High Pulls @ 95#/65#
10 Push-Ups
15 Box Jumps @ 26"/22"

wod

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Pullup Progression

From CrossfitOakland

The Progression:

1. Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

2. Lock off at the top of the pull-up and then at various points along the descent.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

3. Lock off at the top of the pull-up and then perform a slow, controlled negative.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

4. Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

Do this progression two times a week and be smart about your pull-up volume in workouts.

So...are there other strength- or skill-related progressions you're interested in? If so, post them to comments.

Tomorrow's WOD

"Cindy"
Max rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

wod

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

wod

4 rounds of
400 meter run
50 squats


bench press:
5 w/ just bar (45 lb)
5 @ (65 lb)
5 @ (65 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (95 lb)
3 @ (95 lb)
2 @ (100 lb)
2 @ (100 lb) (Failed going for 3!)

50 Things You Can Do For Your Health

50 Things You Can Do For Your Health

Take your vitamins
~Plant a garden
~Meditate
~Eat by candlelight
~Drink herbal tea
~Bake your own bread
~Take a hike in nature
~Swim
~Make dinner at home
~Go to bed early
~Buy organic fruit & vegetables
~Get natural sunlight
~Get a massage
~Sleep in
~Use glass Tupperware instead of plastic
~Go on a picnic
~Cut back on your coffee consumption
~Stretch
~Use a water filter
~Add plants to your home
~Eat snacks
~Drive less, walk more
~Replace sugar with honey or maple syrup
~Clean out your pantry
~Try aromatherapy
~Buy organic meats
~Shop locally
~Learn to read food labels
~Visit the farmer's market
~Eat protein with every meal
~Write down your fitness goals
~Grow your own herbs
~Take fish oil
~Make your own salad dressing
~Dance in your living room
~Buy a cookbook and use it
~Have great sex
~Use organic spices
~Fly a kite
~Use aluminum-free deodorant
~Take a hot bath
~Drink lots of water
~Turn off the TV and get outdoors
~Ask for help
~Don't eat things you can't pronounce
~Buy a reusable water bottle and use it
~Learn to cook something new
~Go caffeine free for 1 day
~Try a green powder in your smoothie
~Strive for excellence, not perfection
~Love your body!

WOD

100 Burpees
3 Snatches at 45 after every 10 burpees.

WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Ibuprofen is BAD!

Article copied from San Francisco Cross Fit blog:

Get Off The Ibuprofen Peoples!

Jun-01-2009 9:14:00 PM [Kelly Starrett (noreply@blogger.com)]

Hey Kelly,

At the seminar you said no more ibuprofen, so I stopped. But what should I take when the DOMS (Delayed Onset Muscle Soreness) is bad? I foam roll, tennis/lacrosse ball roll, etc... But it only goes so far. Crushing the fish oil as well. ASA (an NSAID by the way) or acetaminophen or just suck it up? (all parentheses are mine)

Thanks

WC

----------------------------------

All right, let's set the record straight about this stuff.

The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.

Sorted?

Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.

Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.

Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do "21's" on back and bi's day too. It's not ok.

Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..

Why?

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.

So how do we treat acute inflammatory/inflammation pain?

You know the answer.

Ice. (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all)

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won't short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.)



Bask in your soreness!Brag about it at work as your friends help you get up off the toliet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example.

Seriously. Knock it off. Get off the Vitamin I.


--K-There-is-no-I-in-Star

WOD

Nasty Nine WOD:

Squat Clean 3-3-3-3-3 Reps

In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).

You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.

WOD

"The Devil Does CrossFit"

5 Rounds for Time:

21 Sumo Deadlift High Pulls @ 75#/55#
21 DB Thrusters @ 40#/25#
21 Burpees

Motto

"Do as much quality work as possible while being as fresh as possible" -- Vladimir Zatsiorsky



This motto is about not force your body to maximal effort, but "practice" a movement to about half of your personal record. For example, do half the reps you would be able to do if you put your entire heart into it. If you practice in this way, you will find that you're able to do a lot more than you expect.

This is based on the exercise being practiced often. Try doing a pullup every time you go into a certain room. You'll find you've done 25 or so every day at this pace. Then one day, you'll find that you can do 20 consecutive pullups no problem.

Nasty Nine #3

NASTY NINE WOD
"THE SHELF"
5 Rounds:
5 Deadlifts (315/205)
15 OHS (95/65)

Today's workout

Nasty Nine WOD:

5 Rounds for Time:

Row 250m
7 Thrusters @ 135#/85#

"Helen's Gone Hyphy"

Today's:

"Helen's Gone Hyphy"
3 rounds for time:
400m Run
12 Kettlebell Swings (53#/35#)
21 Pull-ups

Colleen's Nasty 9

I'm going to try and do all these exercises that were recently posted on Crossfit Oakland's website. I've been slacking lately and something's got to give!

After I complete one, I'll update with which one I did and the results.
Oddly enough, I've only collected 7... better find the last 3!

Here they are:

Today's:

"Helen's Gone Hyphy"
3 rounds for time:
400m Run
12 Kettlebell Swings (53#/35#)
21 Pull-ups

Tuesday's Nasty Nine WOD:

5 Rounds for Time:

Row 250m
7 Thrusters @ 135#/85#

Wednesday's NASTY NINE WOD
"THE SHELF"
5 Rounds:
5 Deadlifts (315/205)
15 OHS (95/65)

Thursday's:

"The Devil Does CrossFit"

5 Rounds for Time:

21 Sumo Deadlift High Pulls @ 75#/55#
21 DB Thrusters @ 40#/25#
21 Burpees

Fridays's Nasty Nine WOD:

Squat Clean 3-3-3-3-3 Reps

In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).

You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.

Saturdays's Nasty Nine workout will be a sprint of sorts (if you're good at power snatches and push-ups):

10-8-6-4-2 Reps Power Snatch @ 95#/65#
25-20-15-10-5 Reps Push-Ups

Sunday:

5 Rounds for Time:

Run 400m
15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#

WOD

Crossfit:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Gym Jones:

Workout:
10 minute Row @ easy pace
Then:
Technical work on Overhead Squat
Then:
Work up to Clean 1RM
Then:
3x3 Clean @ 70% 1RM
Then:
3x10 KB “Spike” Swing
3x5 KB Swing
Then:
“Unworthy”:
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
Cool Down with TGU

Things I Love Thursday

This is an idea I'm copying from a blogger, Gala Darling.

The idea is to take a moment to appreciate your week. I know it's not expected from an exercise blog, but I like the idea and I think I will keep it!

If you would like to share the Things You Love on Thursdays, please do so! Include your favorites in the comments. What made you smile this week? Include everything from finding a parking spot quickly to playing with puppy dogs!

* Being scared. What better way is there to grow?

* The Decemberists! I saw them last night at the Fox theater and it was incredible! I'm very new to the band, but they were amazing.

* Cute boys who set up spontaneous picnics for you!




* Amazing shoes that I'm thinking of purchasing. :) _And_ The fact that they're on SALE!

* The Unravelling Workshop: This is a photo and journaling online class where a bunch of us work on our selves through exploration our surroundings and our attachment to them. It's been fun to play with photography. The one at the top is from last week!


* Honorable mentions: Wonderful weather; Great wine at Joseph Phelps ; Cleansing-- Getting rid of old relationships that no longer work; Figuring out google analytics; Appreciating more! (Example: this post!); Hanging out with Angela Lim; How could I forget! Point Break Live! ; Being inspired by Money Staax; Being with wonderful friends; B B Q!

olympic weightlifting with Ang

Just about every Sunday a few of us gather at Crossfit Oakland and do Olympic Lifting with Angela Lim.

Angela is an excellent coach and motivator and I recommend her whole-heartedly.

Olympic lifting is an odd hobby, I'll admit, but trust me, it feels good. I got into by chance. I was doing Crossfit workouts on my own and some days the workouts called for technical moves that I had no clue how to do. The videos on the Crossfit site generally give you a good idea, but for lifts such as the "snatch" and the "clean", I couldn't tell what was going on. Nor did I want to take the risk I was going to do it incorrectly.

Lifting Something Heavy Badly == Good Recipe for Injury

Through some searching, I found that Angela taught private lessons on these moves. I went to one and ended up loving it. Angela has a great personality. She will get you motivated and laughing the whole way!

Now that I've learned some of the technical moves, I still come by and join a group lifting on Sundays. The group is supportive and friendly, if you're interested in learning more you should stop on by! The next time we meet is the first Sunday in June at the new Crossfit Oakland location.

wod 5/13

xfit:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

gym jones:
Workout:
Work up to Deadlift 1RM
Then:
Work up to TGU 1RM
Then:
2000m Row for time

Turkish Get Up (TGU)
http://www.youtube.com/watch?v=0vhJza-2xiI

workout of the day

Crossfit workout of the day:
Front squat 3-3-3-3-3 reps

Post loads to comments.

Gym Jones Workout:

Strength

Workout Type:
Description:	Workout: 10 minute Row @ easy pace Then: Work up to Heavy DL Then: 6x1 Deadlift @ 90% 1RM Rest 4 minutes between sets Then: Row 500m for time Then: Cool Down
Notes:	Deadlift, 500m Row: Mikee = Deadlift @ 225# , 500m Row in 1:56 (new PR)

Inconsistent Posting

Sorry for the inconsistent posting. I've been working on a few things.

Nutrition-- still less bread and coffee.

Gym-- Had to cancel Pacific Ring. I never made it to the gym because of work. I've decided to begin at 24 Hour Fitness tomorrow. The reasons for choosing this place are: 1) cost 2) convenience 3) weight equipment is pretty good (compared to Pacific Ring, anyway) 4) No contract. So I can cancel at any time, if it turns out to be a bad match.

Because I'm switching to a new gym in the city, I need to create some new patterns into my schedule.

Stay Tuned!

arms are still off

Last night's workout with CJ was a killer:

warm up:
We did 25 snatches on each arm with one 15 lb dumbell.

workout:

30 minutes of as many rounds as possible: (with two people you start right after one another, if the other person slows down, you get a break. Vice versa.)

2 20lb dumbells:
5 thrusters
5 sumo highpull

2 15 lb dumbells:
5 bent over row
5 push press

Doesn't sound that bad? Just try it for 30 minutes!

Day 1 of no bread

Day one of No Bread week-- That's right: decaf and no bread. What is life coming too?

It's the primal blueprint!

The concept is to eat like our ancient ancestor's did. Limiting processed grain and  getting a lot of exercise (including walking, lifting heavy things and running).  

Granted, I spent all of today at a technical conference not moving much, but removing bread from the American diet isn't easy!  Especially when there's those tempting cakes and cookies during the breaks from the tech talks.  

Saturday bike ride!

Oakland hills.

Great to be back riding..  I've gotten over a lot of my fear of going too fast on the descents, but it's still there.

Check out the ride on bikely:

http://www.bikely.com/maps/bike-path/278009

caffeine -- doing well!

Day 3 of operation "Let's try quitting caffeine again"

It's generally a cup of decaf in the morning and a cup of tea in the afternoon. So far so good. I'm ready physiologically to switch completely to tea. Then, today, I realized I prefer the taste of coffee, so much more than tea. What will I do?!

Keep going. Quit coffee. It may be for just a short period, but getting over the addiction is key. I'll taste the sweet sweet mana of coffee once again. I know it!

my arms fell off

warm up:
5 sets of 20 air squats (30 second rest in between)

3 sets of 5 jump squats (30 second rest in between)

phase 1:
10 sets of
10 pushups
10 push press (2 15 lb dumbells)

phase 2:
5 sets of 3 minutes of continuous exercises (snatch, swing, jerk, push press, snatch) with a 25 lb dumbell...
can switch hands at any point during the 3 mintues.
1 minute rest between sets.

BACK

After a two week hiatus, in which I may be the only one who noticed, I AM BACK!

The week previous my car fell apart and then I went to Tahoe to snowboard.

This last week, I went to Chicago to visit the family.

But now I'm back.

Workout posts continue tomorrow. :)

Please comment on this post if you read the blog. I don't think anyone is reading it, but me.

Day 4. Cheated. Wah.

I'm back on the wagon though. I can DO THIS!

Day 3 of Decaf

I'm sleepy. Wah.

CJ workout kills the legs!

Warm up: Ladder Squats (1-10 10 -1): Total 155 squats (5 seconds rest in between sets)

10 sets of 10 squats with weight: 2 30lb DBs

10 sets of 10 jump squats with 20 seconds rest in between

10 sets
walk one minute @ 2.5 mph / 8 incline
run (sets 1-3 @ 6mph, 4-7 @ 6.5, 8 - 10 @7 mph)

3 sets:
5 narrow pulldowns w 9 plate (about 100 lb)
5 wide pulldowns w/ 9 plate

Caffeine -- Today I switch to Decaf.

Today I switch to decaf.

Caffeine is my vice. More than smoking or pizza or anything else. It's caffeine.

Here's some research I've found about caffeine's pros and cons:


Mark's Daily Apple: Grab a coffee or some tea. Caffeine, used intermittently and in moderation, is a good temporary pick me up. Plus, the antioxidants in tea can’t hurt. Just watch the sugar.


Caffeine, as we mentioned in our Caffeine Talk post, can decrease blood flow to the heart during exercise and can increase blood sugar levels in people with type 2 diabetes. Additionally, if you’re more caffeine sensitive, it can cause heartburn and even increase your risk for non-fatal cardiac events.

Coffee / Tea /Caffeine Talk


Caffeine Buzz(kill)
Much like sugar, caffeine is only a temporary fix for sapped energy. To give yourself a boost - without quitting caffeine cold turkey - try switching your morning mocha for a cup of green tea. With about a quarter the amount of caffeine as your average cup of Joe, green tea also contains catachins, a natural stimulant that boosts central nervous system activity to increase energy levels and fight fatigue. Can’t quit coffee? Try to stick to just two or three cups per day and be sure to stay caffeine free after noon.

Avoid the stimulant cycle.

Caffeine, sugar, alcohol. Caffeine, sugar, alcohol. Many of us get trapped in the stimulant cycle. These substances temporarily give you a lift, but actually deplete and blunt valuable hormones in the long run. If you like caffeine, try to limit your java intake to one or two cups a day at the most. The same for alcohol. I recommend avoiding sugar completely.

How to Give up Coffee

what is wall-sit?

From wikipedia...

A wall sit is an exercise done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall. Then, keeping their back against the wall, they lower their hips until their knees form right angles. This is a very intense work out for the quadriceps muscles. It can be very painful to hold this position for extended periods of time. Wall sits are used as a primary strengthening exercise in many sports requiring strong quadriceps like fencing , ice hockey, sailing (mostly small boat racing) , skiing and track and field. This exercise is also used as a disciplinary activity in the armed forces. It takes up little space, and can be administered easily in classroom settings to misbehaving soldiers-in-training.

Week's performance

2 -- crossfit workouts
2 -- strength workouts
1 -- running workout


Workout for Monday:

gym jones : circuit workout:
Workout:
Run a half mile to warm up
Then:
2x20m Lunge (10m forward, 10m backward) (12 forward / 12 bacward)
1x Farmer Carry @ 90lb, 1x One-arm Overhead Carry @ 25lb (30 steps back and forth)
Then:
Practice One-leg DL @ 65lb
bench press:
5 @ 65
5 @ 75
5 @ 85
3 @ 90
3 @ 95
5 @ 75

Then:
30 squat
Man-Maker @ 2x 20# DBs
Step-up on 18" box @ 2x 20# DBs
20 lumberjacks
Plank (on elbows with one foot raised)
45 seconds at each station, 15 seconds to switch positions
Three rounds

Then:
5 minutes run @ 5.5 mph to cool down

Then:
Row 8x (20 sec work/ 10 sec rest), @ 100m pace, i.e. row more than 100m during each 20-second work period

Then:
5 minutes run @ 5.5 mph to cool down

Then:
3 sets of 20 incline situps

Saturday Xfit

Xfit at Pacific Ring

4 rounds o:

25 decline pushups (feet raised up. chest to floor)
25 air squats
50 mountain climbers
800 m (run around the block)


The run felt good. Still need to get the new shoes. Didn't press the speed, but tried to keep on the balls of my feet. Got sloppy with getting my heels up to my butt on each stride. Next time, right? :)

Good advice..

courtesy of Gym Jones.

WOD

Today, because I'm bad ass, I did BOTH the Crossfit WOD *and* the Gym Jones WOD. Yeah, boyeeeee.

Crossfit:

Front squat 5-5-5-5-5 reps
@85 lb

Gym Jones:

Workout:
"Jonescrawl"
10x DL @ 115% of bodyweight + 25x Box Jump on 24" box
Three rounds

I actually did 155 lb for 2 rounds and 165 lb for the last round. It's been a while since I did deadlifts at big weight, so I didn't want to get hurt!

What is a tuck jump?

Cute Shoes!

I bought cute shoes!

Tuesday workout

Tabata treadmill
8 times
2 @ 15 incline 7.0 mph
6 @ 10 inclince 6.7 mph

Tabata kicks my ass!

(I took part of the Gym Jones workout from yesterday and part of the Crossfit WOD)
3 sets of 20 air squats
3 sets of 20 jump squats

7 rounds of 5 benchpress
5@45lb
5@65 lb
5@75 lb
5@85 lb
5@85 lb
5@90 lb
5@65 lb


pullups with assistance
5 sets of 5:
3 sets of 5 with 100lb assist
2 sets of 5 with 90lb assist



Not a very hard workout.
Should do more stretching before and after

Weakspots: can't bench bodyweight
can't do a pullup.

Tabata kicks my ass!

Mission

I have been hesitant to publicly announce my blog until I get an idea of what it is.

The idea of making one came to me as I was running yesterday. I believe that having a visual aid to monitor my progress would be helpful. I have used a notebook to record things and I see that people use twitter and facebook posts to monitor their exercise. Frankly, I thought using twitter and facebook for this was useless and who wants to read about your 100 pushups? I mean, maybe once yeah. But every day? Too much for me!

At first the idea of this blog was for personal purposes, but I do have a lot of knowledge about exercise that I can share.

I have thought that if there's too much weightlifting talk, I could have Cute Shoes Tuesday or something similar. It might sound unrelated, but I know I need a "pretty pictures break" a few times a day. :)

If you have any other comments or suggestions for thing you'd like me to write about, please let me know.

animated gifs of power clean and jerk

Clean and Jerk

Power Clean and Jerk

Wooo CB WORKOUT

Blogs are better with photos. This one is from last year, but pretend it's RIGHT NOW!

Monday 3/23.. Let's try running again

So, I haven't been running in a long time. All of running these days consists of being late or short sprints when I work out with CJ.

My knees have been feeling pretty good and I've been feeling like I need more exercise, so I ran after work briefly today.

This is no huge accomplishment as I'm no runner. I'm just happy to not experience pain.

I ran to the cemetery and back with a short break in-between. This run was about 10 minutes long.

Previously, my right shin would ache right below the knee. This began to be a pattern that only happened at the mile mark. Then later it decreased to just .8 of a mile. Then it decreased to less and I stopped wanting to run.

I thought about seeing a doctor for the issue, but so far I haven't. I probably should get new running shoes. Until then, I concentrate on my form more than on how fast I'm going or how far. I try to hit my butt with my heel on every stride and to only hit the ground with the ball of my foot.

So far, so good.

Sunday 3/22 -- clean and snatch

Yesterday I worked out with Angela Lim at Crossfit Oakland.

Most of the weights are in Kg still, so I'm never really sure how much I'm lifting.

This is actually a pretty interesting experience as I focus more on the movement than on competing with myself (or others) on how much I lift.

Olympic lifting is interesting in that it is very low pace with sudden explosions of power.

I did about 6 sets of Snatches:
3 @15lb
3@15lb
3@17lb
3@20lb
3@22lb
3@25lb




Snatches are pretty complex. You generally lift less than with the Cleans, but then again, you're lifting over your head!

There's always plenty of rest in between sets too. At the Sunday lifting group, there were 4 of us taking turns lifting.

Cleans:
With my cleans, I need to work on that sudden explosion of power. So I practice first with the high-pull/Scarecrow movement. The explosion should be so powerfull that it knocks me onto my toes.

3@45
3@45
3@55
3@55
3@55

Lastly, I did a few front squats. These are good for practicing "high elbows" which is also important in the Clean. The high elbows keep the weight on the center body line.