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Showing posts from September, 2012

A Broken Collarbone... what I'll have soon. Thursday, September 27, 2012 Warm up: 200 rope turns and Ero warm up Beginner A: Thruster 7 x 1 Advanced A: Power Clean & Push Jerk 7 x 1 Beginner B: 5 rounds for time 400m run 10 thrusters Advanced B: 7 rounds for total time Row 20 calories 5 power cleans & push jerks 185/120# Rest 1:1 I was given the option last night to do either work outs. I decided to be ballsy and do the regular class. It was only me and this other guy who were separated doing our own work out. Results A: 55-65-75-85-95-105-115-120 The most I've power cleaned was 90 lbs and the most I've push jerked was 115 lbs. I pushed really hard but I was super off yesterday. I think I'm just not doing well this week, lol. I decided to do the regular's class so I can practice my power cleans and jerks. Must get better. On a brighter note, I PRed! Results B: I did my power cleans and push jerks at 85 lbs. Talk about a challenge! I finished at 30:45. It was so hard, I wa…


Wednesday, September 26, 2012

Warm up: 1k run and ero warm up

Beginners A: Overhead Squat 5 x 3

Advanced A: Overhead Squat 7 x 1

Beginners B: "Jeremy"
15-12-9 Reps
Overhead Squat

Advanced B: "Jeremy"
Overhead Squat 95/65

Results A:  I did my WOD a little differently yesterday. Instead of doing 5 x 3 or 7 x 1, Coach D wanted me to push harder to try to find my 1 rep max.
55-65-75- 95 x 3 - 115
At 115, I was having trouble stabilizing. My first attempt, Coach D scared me (I don't know, I was out of it yesterday) and wanted to adjust my hand placement. I failed the first attempt. During the second attempt, I checked everything -- my feet, the placement of the bar on my back, my hands (making sure they're even on both sides). Suddenly, I heard silence. I turned around to look at what's going on, and people are staring. The only thing I thought to say was, "omg you all are judging me." LOL, I'm a wee tod. Anyhoo, I pushe…

Look at me now.

I don't see how you can hate outside of the club, you can't even get in! LEGGO! Tuesday, September 25, 2012 Warm up: 200 rope turns and ero warm up Advanced A: Dead lift 5 x 2 Beginner A: Dead lift 5 x 3 Advanced B: AMRAP in 12 minutes 100 double unders with remaining time... 7 dead lifts 315/225 25 burpees Beginner B: AMRAP 10 50 rope turns 7 dead lifts 14 burpees Advanced C: 100 hollow rocks Beginner C: 100 abmat sit ups I finally did the ADVANCED work out! I went to an earlier session. Results A: 125-155-175-190-225 Coach D wanted me to push to 225. So I did. And I did it. I'm proud :) Simple as that. Results B: 300 single turns because I still don't have my double unders down 2 rounds + 4 dead lifts at 185 lbs This definitely was a struggle. I was supposed to do them unbroken, but last time I did dead lifts, I hurt my back (as many people do). I focused on my form and trying to get my met-con time up. The hollow rocks kicked my ass. Another thing to work on... A…

All Negative.

Monday, September 24, 2012

Warm up: 200 rope turns and Ero warm up (this is the first time I put my gym's name publicly guys! lol)

Beginner A: Front Squat 5 x 3

Advanced A: 15 minutes of practicing hand stands (on wall, walking, standing, etc)

Beginner B: 21-15-9
Front Squat (135/95)
Pull Ups
Hand Release Push ups

Advanced B: 21-15-9
Front Squat
Strict Pull Ups
Hand Stand Push Ups

I went to the beginner's class... I think I should start going to the All Levels class soon.

Results A: We had to pair up...
Coach D saw that I was doing lower weight to match my partner (as you can see with my results that I had a big jump in weight), but he told me that he wants me to do my 1 RM 3 times. So I did, lol. Coach D thinks I can front squat over 200 lbs. We shall see...

Results B: 10:30
I did front squats at 85#, I think I could have done 95# but the strengthening portion of the WOD really took a lot out of me. I did negative pull ups and standard hand release push up…

Getting a little Randy.

I hope you all had a good weekend :) I spent Saturday with Dan and we went to his cousin's wedding. It was very nice and intimate. Pictures below.

So last week, I planned on WODing Monday-Thursday so I can have Friday to rest. Didn't happen. I ended up taking Thursday as my rest day and WOD with my friend Cecilia (who has been at my gym for 3 weeks, yay!).

Friday, September 21, 2012

Warm up: 1k run and the usual warm up

A: Power Snatch 7 x 2

B: "Randy"
75 power snatches 75/55
for time

Results A: 55-65-70-75-80-85-95
95# was my 1 rep max, and I was really struggling in this part. I'm curious what my new 1 rep max will be!

Results B: 10:10 Rx :)
Yes! I did the met-con at the prescribed weight! Although, I was the last one to finish. I need to remember that I need to keep my form and that it isn't a race because I end up feeling pretty shitty. I need to work on my cardio for sure.

After the WOD, I practiced my kipping pull ups but since I was doing a lot of l…

No Limits.

AHH, ooo, push it.

Wednesday, September 19, 2012

Warm up: 1k jog and stretch ... considering TOM is in town, I felt better and actually kept up more during the run. And we all know I hate running.

Advanced A: Romanian Deadlift  5 x 3

Beginners A: Deadlift 5 x 3

Both Advanced and Beginners B:
5 rounds for time
50 foot overhead lunge 45/35
50 double unders

I did the beginner's workout:

Results A: 115-125-135-155-185
Okay so, since I've been feeling blah and lazy, no lie I've been lagging... I was super lazy to switch weights yesterday. Hence the jump from 155-185. I didn't feel like doing more math and crap, even though I was next to the stack of weights. I ended up pulling another 2 x 25 lb and saw that I had 2 x 15 lb on the floor. And there's that 30 lbs. I bet if I wasn't on my rag, my 3 rep max would have been higher. But the last time I did deadlifts, I hurt my back and was sore for a week, so I'm glad I didn't yesterday. Good thing I didn't need to push myself …

Death, tenfold.

Tuesday, September 18, 2012

Warm up: 200 rope turns and stretching ... My calves were super sore from practicing the double unders the night before.

For both Beginners and Advanced A:
Power clean & push jerk 7 x 1

For both Beginners and Advanced B:
Death by Clean & Jerk 135/95
1 clean & jerk 1st minute
2 clean & jerks 2nd minute
3 clean & jerks 3rd minute
Go until you cannot complete reps in that minute

Beginners C: 3 x 25 abmat situps

Advanced C: 3 x 20 GHD situps

I attended the beginners class so...

Results A: I did one more than I needed to... lol.
55-65-75-85-90-95-100-105... I was really focusing on my cleans. I need to keep it closer to my body but I think I'm just scared of hitting the ta-tas.

Results B: I got up to 10 rounds in at 65#
Again, I really wanted to perform well and not lose technique during the work out. I think I was the only one who went to 10 rounds. I really did give it my all. I kind of want to try going up to 11. Maybe next time ;)

Fix yourself.

Weak SAWWWCE. what I was yesterday. I don't know if it's because TOM is in town or because I ate a couple fried bananas yesterday... okay. No judging, lol.

Monday, September 17, 2012

Warm up: 1k jog and stretch... one of the members brought their puppy to run with us. Nothing more motivating to run than a dog running right behind you...

Advanced A: Front Squat
1 rep every 30 seconds for 7 minutes @ 85% of 1 rep max

Beginner A: Front Squat 5x5

Advanced B:
7 push press 165/120
14 lateral box jumps 24"
21 toes to bar
7 push jerks 165/120
14 lateral box jumps
21 toes to bar
7 split jerks
14 lateral box jumps
21 toes to bar

Beginner B:
3 rounds for time
7 push press
14 box jumps
21 abmat sit ups

Coach D suggested I do the beginner work out. I wanted to do the advanced one, but I'm glad I didn't. I felt super weak yesterday.

BEGINNER RESULTS A: 85-105-115-120-130

Results B: 7:31 at 85# using a 20" box

I felt super fatigued yesterday during the WOD. Goes to show that ea…

Girly Festivities

I spent the day with Nancy and her sister Ana. We went to old town Pasadena and Glendora to have a lovely shopping and food date :)

My outfit: Shorts from H&M, Top from Brandy Melville
Ana, Nancy and me

Yummy cupcake from Dots in Pasadena



Friday, September 14, 2012

Warm up: 200 Rope Turns and stretching

A: Strict Press 5 x 3

B: "Fran"
Thrusters (95/65)
Pull Ups

Results A: 55-60-65-70-75-80F
I totally couldn't do 80 lbs!

Results B: 7:34 at 65 lbs Thrusters, and negative/jumping pull ups
A girl I met at hte 5 pm class was there at the beginner's class watching, and she was really motivating me to go hard during the WOD. Coach D apparently wants me doing kipping pull ups from now on. And now, since I've experienced Fran for the first time... I officially have a love/hate relationship with her. Coach P was watching me do the thrusters, and I ended up on my toes instead of my heels. I need to work on that. She noticed that I was trying as hard as I can because my leg was shaking. I have offically called this as "doing the Elvis."

Goals this week:
Practice double unders, and do 5 in a rowPractice kipping pull ups with a band, and do 5 in a row

Altoids Ass

Yesterday before I went to go WOD, I had this paleo bar. It was delicious. But I got an allergy from it. You know, throat swelling and ears itching inside and all that. I took allergy medicine but it made me feel sick. I think I was just off yesterday.

Thursday, September 13, 2012

Warm up: 1k row and stretching

A: Back Squat
2 x 8 @ 65% of 1 RM
2 x 5 @ 75%
2 x 5 @ 80%

B: "Cindy"
5 pull ups
10 push ups
15 air squats

Results A: My 1 rep max is at 185# so far, but I haven't done a back squat since August 10, 2012.
65% - 120#
75% - 140#
80% - 150#
My coach thinks I can do more weight. He said I'm progressing pretty fast that he wants to do a testing to really see where I am and try to challenge me from there.

Results B: 14 rounds + 5 pull ups
For half of the rounds, I did negative pull ups and the other was jumping. I was super sore, had to scale my push ups to knee push ups. In the middle of this all, my coach wanted to see me do a kipping pull up.

Coach D …


I decided to take Tuesday off for my rest day because I finally got to spend some quality time with Lucy! It's been way too long. She's been super busy with school, but you gotta do what you gotta do! We ended up going straight to TGIFriday's after I got off work and spent 2 hours catching up. It was lovely.

Top sirloin with their unhealthy butter garlic thing, broccoli and sweet potato fries Wednesday, September 12, 2012 Warm up: 100 rope turns and stretching A: Snatches 7 x 1 A (beginners): Power cleans 7 x 1 B: Clean & Jerk 7 x 1 C (both advanced/beginner): 10-9-8-7-6-5-4-3-2-1 Burpee broad jumps Abmat sit ups I was given the choice to do either beginner's A or advanced A and B. Me being me, I decided to do the advanced work out... thus I was instructed to go to the front of the room. The pressure. OMG. THE PRESSURE. THE JUDGING. Can you only predict my results? Results A: 55-65-70-75-80-85-95* Got a new snatch PR! :) Results B: 55-65-70-75-80-85-95-100 ... I o…

PHOTO: Snatches

I still have a long way to go to improve. This was from last week when we were doing snatches. Photo Credit: Nancy


I don't know why I didn't blog this weekend. I hardly did anything on Sunday...

Friday, September 7, 2012

Warm up: 400m run - 20 burpees - 400m run and stretching

A: Back squat 4x8 at 80% 3rm

B: For time
50 calorie row
150 double unders
50 calorie row

C: 3 rounds of 20 GHD sit ups

Results A: 125# ... I still don't know what my 3 rep max is, just my 1 rep max. But this weight was pretty challenging to do that many times.

Results B: 13:26 ... It took about 175 rows to reach 50 calories. I did 300 single turns since I don't have double unders yet. I need to practice this for sure.

Results C: It was my first time doing these so I was squealing for dear life every time I went back. But hopefully I'll be able to do a full extension than halfway next time.

Monday, September 10, 2012

Warm up: 1k jog and stretch

A: Front Squat 7x1

B: 3 rounds for time
9 front squats
12 strict pull ups
50 double unders

Results A: 105-125-135-140-145-150-165-175 ... I obviously did more than I…

$20 Richer

Wednesday, September 5, 2012

Warm up: 100 Rope Turns - 50 double unders - 100 rope turns
I don't have double unders yet, so I practiced. I am proud to be able to do 2 double unders in a row! LOL.

A: Power Snatch 7x2

B: Isabel
For time: 30 snatches 135/95

Results A: 45-55-65-65-70-75-80-85 ... The last time I did Power Snatches was on July 5th. It was my first time doing it and to get the technique down. So I guess I PR'd 6 times yesterday?! YAY!

Results B: 5:34 at 65 lbs

So, Nancy came with me and hung out while I WODed and she was texting my brother. I made $20 because my brother said to do a snatch at 75 lbs. So I did. He said to do 85 lbs and I raised the money to $20. And I did.

He paid for me and Nancy's dinner last night. Thank you!


I made a variation of Peas & Crayons' quiche post WOD last night. I made mine with spinach, feta cheese and bacon with some spices all up in dat.

Seriously, WTF.

Tuesday, September 4, 2012

Warm up: 1k jog and stretch

A: Push Press 5x5

B: 3 rounds for time
400m run
30 wall ball shots
15 toes to bar

Results A: My good friend Cecilia has become part of the crossfit family :) Coach D had me pair up with her during the first part of the WOD so I did some low weight. I was already lazy and I think using light weight made me lazier. Ugh. I ended up doing 45-50-55-60-65. Cecilia did really well and she'll be strong in no time!

Results B: ...this was just brutal. I tried finding a 10-12 lb medicine ball. My brother wanted me to do 14 but I just did not have the drive or energy yesterday. My time was 15:45 and I used a 8 lb ball (don't judge me) and knees to air (my gut still gets in the way of my knees getting to my elbows, lol).

I'm really disappointed in myself. I ate like crap this weekend. This is what I had:

Friday: Went to Eatalian and had Rock pizza and Linguini con Pesto -- FAIL
Saturday: Went to Rinaldi's and had the Fat Boy..…

Work & the Box: Doing work. Oy.

I've been super busy at work and usually on my down time I blog.

Wednesday, August 29, 2012

Warm up: 1k and stretch

A: Bench Press 5-4-3-2-1 45/75/85/95/105

B: "Lynne"
5 rounds for max reps:
bodyweight bench press
pull ups

Results A: 45-75-85-95-105
I finally got to WOD with one of my friends and it was pretty fun. He kept pushing me and I finally maxed out at 105 lbs :) He was doing work too and I was very proud of him.

Results B:  25/15, 22/9, 16/7, 18/7, 17/6

I had to use a lighter weight at 45 lbs because we paired up. Even though I didn't go heavier, I was able to get in more reps. I think I did negative pull ups the whole time. PROUD! The girl I paired up with was such a good sport and so supportive. I'm glad we got to motivate each other to push for those extra 2-3 reps.

Thursday, August 30, 2012
Warm up: 1k jog and stretch

A: Behind the neck split jerk 7x1 55*2,65*x,75*2, 95
5 ground to overhead
10 ring push ups

At the end of AMRAP, 400m sprint…