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Tuesday, October 30, 2012

Warm Up: 200 rope turns and Ero warm up

A: Power Clean & Push Jerk 7 x 2

B: For Time:
400m run buy in
AMRAP 10 min
1 deadlift 135/95
1 hang power clean
1 push press
2 deadlift
2 hang power clean ... keep climbing the ladder during the AMRAP 1, 2, 3, 4, 5...
400m run cash out

Results A: 65-75-85-90-95-100-105
I could feel when I'm doing my cleans wrong. And I was busy focusing on HOW to do the clean that I kept messing up my jerks. Yesterday was just frustrating.

Results B: 14:47 at 75 lbs
8 rounds, 9 deadlifts and 5 hang power cleans

Nancy and I finished our work out by doing some extra stuff. Nancy did 4 sets of 20 abmat situps, and I was holding handstands and hanging from the bar (to strengthen my arms/shoulders and lats).

GAH. Although yesterday was a a;sldfjas;lfkajsf day, tonight's Halloween WOD should be fun.

And!! I have the Color Run in San Diego this weekend, and some rave that Nancy is inviting me to :) So busy!

Friday, October 26, 2012

Warm Up: 200 rope turns and Ero warm up

A: Shoulder press 5x1

B: Complete 5 rounds for time
1 press at 90% 1RM
1 strict pull up
1 press at 90% of 1RM
3 strict pull ups
1 press at 90% of 1RM
5 strict pull ups

RIGHT AFTER...

C: 2 minutes to find 1RM Power Clean

Results A: 55-65-70-75-85

Results B: 7:32 at 75 lbs and negative pull ups

C: 125 lbs PR (Coach D kept asking if I could add more weight... so I exceeded the 2 minute cap, lol)

It was also one of the girl's birthdays so we decided to take pictures. Guess whose idea it was to do these... Yep. That's me. That idiot messing around, lol.



Saturday, October 27, 2012

Nancy and I got there early and some of the guys were messing around doing hand stand walks and head stands. So, Coach D invited me to try. I used to do handstands when I was younger and I guess I have awesome muscle memory because I did it! I have a bump on my head though from doing headstands without a mat. Woops. Hooray for flexibility!

Wa…

Tuesday, October 23, 2012

Warm up: 1k run and ero warm up

A: Push Press 5 x 3

B: AMRAP 12
100 yard sprint
10 pull ups
10 push ups

Results A: 65 - 75- 85- 95 - 95
My 3 rep max for this is 115 lbs, but Nancy finally came to WOD with me! Coach D asked me to help her out so I did and she did pretty well. I didn't get to hit 115 because of the lack of time.

Results B: 8 rounds + 100 yard sprint
Scaled to 4 kipping pull ups, and switched to negatives

I was surprised yesterday as to how sore I was... especially my upper body. I like the feeling but I seriously need assistance moving around, lol.

Wednesday, October 24, 2012

Warm up: 100 rope turns - 10 forward rolls (tumble) - 100 rope turns

A: Power Snatch 7 x 1

B: "Rolling Randy"
75 power snatches 75/55
*every time your hands come off the bar, do 3 forward rolls

Results A: 55-65-75-85-90-95 PR - 100 FAIL
I was just ridiculously sore from Tuesday's work out. And now today... I'm SUPER DUPER sore.

Results B: 6:46 Rx, did …

It was super difficult trying to get myself to the gym yesterday. My body is completely torn up from this weekend. One of the guys there has been requesting Kit Kats because I went to the store with mom this weekend and she bought a bag of them. And if you know me... they're my absolute fave! So, he demanded, and I gave. LOL. I'm proud that I haven't caved in yet. Anyways, I did do the advanced work out with one of the other girls there.

Monday, October 22, 2012

Warm up: 1k jog and ero warm up

A: 20 x back squats at 70-75% of 1 rep max

B: For time:
500m row
75 double unders
30 hand stand push ups
75 double unders
500m row

Results A: 155 lbs - I did exactly between 70-75%, lol. I did 2 sets of 5 first, and finished the last 10 in a row. It got me tired as shit.

I had time in between to chill and set up for the metcon. It was cool just relaxing.

B: 16:33
I did at most 6 double unders in a row! I did maybe 25-30 double unders total and finished the rest doing 100-150 single…

Cecilia's box jump fail results Dan, his friends Jordan and Sergio at Universal Studios Hollywood Horror Night Met some cool people at the Run For Your Lives zombie mud run (Diane, Mike, David, Enrique, me) Right after we picked up our medals Battle scars. I was shoved pretty damn hard by one of the other runners during the wide stretch of dry dirt... I was shoved so hard I fell and ate it... but I tumbled like a mofuggin ninja and took off running. It's the asian in me.

Thursday, October 18, 2012

Warm up: 200 rope turns and ero warm up

A: Ground to Overhead 7 x 1
Beginner A: Front Squat 5 x 3

B: Complete 4 rounds of:
5 reps ground to overhead (185/135)
5 strict pull ups
10 toes to bar

Beginner B: 3 rounds for time
400m run
20 box jumps
20 wall ball shots

I joined the regular crossfitters and did the regular work out with them... I was pretty frustrated at my lack of strength and form. I want to blame going on the paleo diet, but heh, who knows.

Results A: I practiced my snatches and I need to remember to use my legs/hips
65-85-85-75-75-75-80

Results B: 8:32
75# clean & split jerk
Negative pull ups
Knees to chest

At the end of the WOD, I was chillin with Cecilia cuz she missed the box jump and hurt herself. Then we started talking about Front Squats. I was showing her how it works for me and what the coaches have told me to do. All I heard was Coach D say, "looks like someone wants to be a coach!" Not even... although I did want to be a…

Wednesday, October 17, 2012

Warm up: 200 rope turns and ero warm up

I attended the Beginners' class and did the beginners work out

Beginner A: Push Press 5 x 3
Advanced A: Power Snatch 7 x 2 (I really wanted to do snatches too!! :(  saddity.)

Beginner B: Abmat sit ups 3 x 20
Advanced B: Strict Press 5 x 5

Beginner/Advanced C: 4 rounds for max reps
Advanced had to do their body weight of back squats, both levels followed by 25 burpees

Results A: 75-85-95-90-100-100
I had the worst trouble focusing last night and it was pissing me off. Apparently I'm going through the "carb flu".

Results C: 135 lbs of 15, 14, 12, 11 all completed by 18:55
It was ridiculously hard and I ended up being so dizzy.

My body is adjusting to the paleo diet. I feel much better today. Sorry for the short post, I'm exhausted.

Today... practice ground to overhead :) I need to utilize what I learned!

Just a brief athletic history... Starting at the age of 11, I became interested in sports. Yep, I ditched my piano and the chessboard to basketball. By the time I was 13, I was playing not only basketball, but flag football, volleyball and softball. I got into one hell of an emotional pickle with my peers at the time... unnecessary drama. If you know me, I'm a bit on the pessimistic side and I think that time in my life was one of the main reasons why I am the way I am today.

Anyways, a good friend of mine introducted me to the legendary... Coach Jim. He was my softball coach for the next 4 years. So pretty much from 8th grade to Junior Year of high school, I filled my time and energy with travel softball. I did play softball for my high school as a sophomore, but damn. Talk about DRAMA. I decided that wasn't for me and stuck with travel/club.

Coach Jim has taught me a lot over the years and there are two things that really stand out to me to this day:
Believe in yourself, b…

Hey guys! Sorry I didn't really finish off the week, I've been busy. I'm lazy but here's my WODs and results from last week!

Wednesday, October 10, 2012
Attended the Advanced 5 pm class

Warm Up: 1k run and Ero warm up

A: Power Clean & Push Jerk 5 x 3

B: 5 RFT
400m run
10 Clean & Jerks (115/85#)

Results A: 55-65-75-85-95

Results B: 21:18 at 75 lbs
I was struggling with the cleans... that's something I need to work on.

Thursday, October 11, 2012
Attended the All Levels 6 pm class

Warm Up: 1k jog and Ero warm up

A: Front Squat 7 x 1

B: Weighted Pull Ups

C: 400m walking lunges

Looks easy right? HAYLLL NAH.
Results A/B: I wasn't really following the WOD, but Coach D had me up on the lifting platform (talk about stage fright, lol). We were trying to find my 1 rep max. I PRed at 195 lbs :) So I was working through the part B of the WOD while everyone else moved on to the pull ups. He told me to get a few sips of water and I made 3 attempts at a heavier weight,…

...a dazzling place I never knew!

I'm obviously in a Disney/Aladdin mood. If you can get me that DVD, I'll buy you KBBQ :D

On Monday, my gym was closed, so I dropped in at my brother's gym.

Monday, October 8, 2012

Warm up: I was definitely shy, and I wasn't used to their structure. I wasn't sure when to start the warm up, lol.
2 minute squat hold
25 walking lunges
20 scorpions
15 jumping pull ups

A: Back Squat 5 x 5 @ 80%

B: 3 RFT
21 burpee/wall ball (20/14)
15 pull ups

Results A: I'm still trying to find my 1RM, so I did it at 173 lbs. It was a challenge, but I was told I have a good squat form :)

Results B: I used the prescribed wall ball weight, and used a band to do kipping pull ups. My time was 11:57. Those burpee/wall balls are hard! But I felt I got a good work out.

I was supposed to WOD with my brother, but he had gotten off work late. It was a nice change going to his gym, they're all friendly and goofy.

Tuesday, October 9, 2012

Warm Up:
25 foot be…

Thursday, October 4, 2012

Warm up: 1k run and ero warm up
I decided to go the the All Levels class. One of the guys that I started out with usually goes to the 5pm or 6 pm classes and he had gotten out of practice (he's in high school) and wanted to run slow. So I volunteered. He still runs fast for his slow pace LOL. He'll thank me later.



A: Deadlift 5 x 1

B: 21-15-9
Deadlift 225/155
Wall balls 20/14

C: Max effort double unders

Results A: 185-225-255-275-275
I PRed twice last night. I hit 255 lbs and 275 lbs. I think the weight is fine, I'm just not used to the weight on my upper body. I was very conscious of my form and didn't injure my back. Although I did feel some rounding doing the lighter weights.

Results B: 9:16 Rx! I believe this is the 2nd time I went prescribed. It was definitely a challenge. I would stop and correct my form every time I felt I rounded my back. Coach D was on point with me last night and I appreciated it. I feel like I'm progressing.

Re…

I'm sorry for the lack of updates. Work is finally picking up and I've been just so busy! I'll add another post of my adventures since the last time I WODed.

Monday, October 1, 2012

This was such a bad day.

Warm up: 200 rope turns, ero warm up

A: Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
4 x 5 @ 75%

B: 3 RFT
400m run
10 hand stand push ups (or hand release push ups)
15 hang squat cleans 135/95 (or 10 hang cleans)

Results A: I was working off at 205# 1 rep max...
125-145-155 x 2 sets. I didn't even get to finish. I was so slow and weak on Monday, it was absolutely ridiculous. I couldn't keep my heels down, my elbows up. Everything I did was just WRONG.

Results B: 17:17 at 75%
Again, I was so weak. I couldn't get my hang squat cleans down and it was really upsetting me. I was fine with the hand release push ups, but GOD. I have never been so disappointed in my life.

I went to the LA Fair on Sunday, and I ate a lot of crap foods. Don't get me wrong, they're de…

I've just been really busy since this weekend. I'll try and update tonight or tomorrow :)