Outlaw WOD 4-30-12

After learning that my football bro/ roommate from Benedictine College placed #3 in the Crossfit SE Regionals, and is going to the games I was pumped and extra motivated about today's Outlaw WOD.

G snatching 225#!!!

G in 3rd place going to The Games in Cali!

I worked out with Justin aka Ninjow today at Noon in the box. Here's what we did.

BB Gymnastics1) 5X3 Snatch @ 75% - rest 45 sec. @75# 2a) 4X3 Behind the neck Push Press (snatch grip) - heaviest possible, rest 60 sec. @145# 2b) 4X2 Snatch Pull @ 110% - rest 60 sec. @185#
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.) @ 225#

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
30 Burpee Over-The-Box Jumps 24"
30 T2B modified with K2E 30 Push Jerks @ 95# Row 1K

For time: 14:06

Saturday WOD 4-28-12

Workout of the Day
10 rounds for time:
50 m OH sandbag carry
200 m row
10 box jumps
3 burpees
50 m OH sandbag carry

We did this in teams of two. It was a fun competitive workout. I wasn't going to do this, but Ninjow talked me into it. Glad he did.

I did spend 35 minutes stretching and doing some mobility on my knock, low back and right shoulder. Needed that!

Pic below is from the SE Regionals in FL. My bro & roommate from BC Gudio Trinidad is competing this weekend. He's throwing down like a BC Raven and representing his box Peak 360. Good luck G!

8 Months of Crossfit



WOW! Is all I can say!

This post is a few days early, but after this weekend Kelp and I will have been doing crossfit for 8 months.

It seems just like yesterday when we both walked into www.westplanocrossfit.com for the first time. How the time has flown by. I guess it is true time does fly when you are having fun, and that's exactly what crossfit has been. FUN! Well may not in the very beginning or every WOD, but it has definitely made working out fun again.

Crossfit is unique in the training and is constantly pushing me beyond anything I've ever done workout wise in the past. I think that's what I love about it so much, is that every day it's something different or new.

On top of the programming being so different, it wouldn't be what it is without our coaches and members. I've got to give credit where credit is due. Yes it does take internal will power to push yourself, but having badass coaches push you and challenge you every day makes a world of difference. Whether you are on a mission of fitness, a stay at home Mom, or ex-athlete, current athlete it doesn't matter. They push us all in different ways, and at the same time motivate us to do so ourselves. To me just knowing that our coaches care about us, and want us to do good, but also look out for us and have our best interest at heart also means a lot. You aren't going to get that from one of the globo gyms.

The box has also been great because of the members. I've met so many great peeps over the last 8 months, and you develop relationships with members inside and outside the box. It's great. Almost like a community. Actually not almost it is! People tell me all the time keep it up and I'm motivation for them, but truth be told I'm motivated by so many people at our box. The effort and results are contagious and I feed off of that.

This mission I've been on for the last 8 months has been tough, but so worth every day of it. All the hard work, sweat, and pain is paying off, but I can honestly say I would been typing this blog post if weren’t for my partner in crossfit Emily Kelp aka Chick Norris. She's been there with me from day one pushing and motivating me. She gives a lot of what I call tough love! Her support in the box and outside the box during tough times with injuries and my youngest Son's health has been amazing! Truly blessed to have her as a workout partner and a friend. It's been great to workout with her, and us both get the results that we have. We aren't even close to being where we both want to be, but I promise I will continue to push myself harder with every WOD, and not let her down!

I sent one of my coaches Justin aka Ninjow a tweet earlier today that said 8 month's down and 4 more to go, but the rest of my life of doing WOD's. Crossfit really has changed my mind set of not just working out to lose weight cause my Doctor told me to do something. It's made me rethink my health and fitness all together. Not just with working out and exercising, but with my nutrition and how and WHAT I eat.

Four months left to hit my initial goal of dropping 100lbs. I'll be more focused and train harder and eat smarter than I ever have before. I will reach this goal, and when I do it will be time to set new ones. AND change the name of the blog! Hate seeing fat, but it is kind of catchy!

WOD 4-27-12

It felt good to be back at the AOM power hour at www.westplanocrossfit.com . It's 11:00... you know the rest! I'm glad I had a rest day yesterday, because today's WOD kicked my arse!

Today started off good with a barbell complex before the actual WOD. How quickly that came to an end during round 2 of the WOD.

This on the front of our AOM power hour tshirts!

Workout of the Day - http://www.westplanocrossfit.com/wod/friday-27th-april-2012

Barbell Complex:
4x2 deadlift, power clean, hand clean, split jerk
135#, 155#, 175#, 205# <<< I failed both times on the hang clean at this weight

3 round for time of:
20 Kettle bell swings @ 55#

40 Double unders (left my jumprope at the office FAIL)

12 Pull ups (band free)

My time was 15:36.

The first round felt good. I went 15 and 5 on the kettle bell swings, DUs sucked, but pull-ups I was able to get 6 and 6. After that my cardio (or lack thereof) started to fall off in a hurry. Thankful for Frank, Josh, and Emily, and Ninjow all yelling at me during that last round of DUs and pull-ups. Actually got 25 DUs unbroken that last round. Pull-ups was a different story it was one and drop.

This is why I love crossfit. I've said it time and time again. Just when you feel good about where you are at, there's always a WOD that flat out kicks you in the junk. Not just physically but mentally pushes you. Having fellow members cheer and yell you on to finish is what it's all about. You don't get that anywhere else.

Crossfit may not be for everyone but it's definitely for Don Juan aka Juanita!

Off Day

Today is an off day, sort of. I do have baseball practice tonight with the Bombers. That's a good 2 hours of throwing BP. It's not much but I'll be up and moving as Rod likes to say.

Really trying to focus hard on getting two rest/ recovery days in a week. Especially with Outlaw WODs 3 days a week. I've got to rest. That's easier said than done!

Outlaw WOD 4-25-12

Let me start this post off by saying I'm glad I have Coach Ninjow looking out for me. I went into the box last night to Outlaw & he said no. He knew I ran 3 miles that morning. Diceman also said hell no to me doing an Outlaw WOD. I knew they were just looking out for me.

That said I did Outlaw tonight after work and had a great WOD. Two new personal records on my power snatch at 155# and 165# on my full snatch. That felt awesome & I was feeling pretty damn good. Until the 12 minute AMRAP part of the workout. DUs still get the better of me and T2B (toes to bar) definitely kicked my ass!

That's why I love crossfit!

ME = max effort

155# = new PR on my power snatch
195# is the weight I did on bench press, 15,11,9 are the # of reps I completed
2 + 35 = 2 rounds plus 35 reps on the 12 minute AMRAP (T2B killed me)

Cardio Tuesday

Ran 3 miles this morning before work and 1 mile after work.

Nothing crazy today just some good old cardio and conditioning.

Going to bed early tonight Outlaw tomorrow.

Outlaw WOD 4-23-12

I was back in the box after a great weekend for an Outlaw workout with Justin aka Ninjow. I spent a good 10-15 minutes just working on my full snatch movement. It's amazing how rusty I've gotten with some of the moves after being off for over a month from any heavy lifting or over lifts in general.

I didn't get down, that's why I'm practicing and working on it. It's the same thing I tell my son on a weekly basis with sports. It was just funny to hear myself saying that to myself.

Justin didn't let me push it too much on the weight, but went up more compared to last Monday's Outlaw WOD.

Workout of the Day - http://outlawcoach.wordpress.com/ 
BB Gymnastics/Conditioning
1) 4X2 T&G (touch and go) Full Snatch @ 75#- rest 40 sec.
2) 50 Double-Unders - rest 20 sec.
3) 1 Snatch @ 95# - rest 20 sec.
4) 50 Double-Unders - rest 20 sec.
5) 1 Snatch @ 95#

The part I struggled on with the snatch today was getting the bar too far away from my body. The goal is to slide the bar up the legs, and pop it off the hips, BUT keeping it close to my body and then dropping under the weight. I was making the move much more difficult, and with heavier weight wouldn’t have been able to finish the move.

Double unders also sucked, my form here has gotten really bad. I'm almost doing a jump tuck with my feet vs. rotating the jump rope faster with my hands. I've got to start working on this more at the office and at home.

Conditioning
4 rounds for total reps of:
45 sec. Jumping Muscle-Ups
15 sec. Rest
45 sec. JMU 5 Front Squats + 3 Push Jerks @ 95#
15 sec. Rest

Kelp aka Chick Norris was helping us keep track of our reps here during this part of the WOD. I averaged around 3 jumping muscle ups and 1 full set of the front squats and push jerks. The last round I got through 2 working sets of the FS and PJ. This was tough especially the muscle ups. I basically did a version where I crouch down and jump up into the muscle up position since I can't do these the RX (normal way). Normal you are handing from the rings off the ground and pulling yourself up. We'll get there ONE DAY!!!

Midline
10 minute AMRAP of alternating BB TGUs @ 45#


BB TGU's stands for barbell Turkish get-ups. Normally we do these with a kettle bell, but the barbell adds a twist to this for sure. It definitely was harder trying to stabilize the barbell on the way up and down. This killed my wrists, forearms, and shoulders.

These workouts are always harder and longer, but at the end when I'm completely drenched in sweat, it's so worth the time and effort that goes into these workouts. I'm hoping next month I can work these into my schedule two days a week. The goal is to hit this 3 days a week come June.

Happy Birthday Kylee

This past weekend we celebrated Kylee's third birthday. I still remember the day she was born. I was in Las Vegas for a conference and my Wife Vanessa called me that morning saying she was driving herself to the hospital. I caught the first flight out of Vegas, and to the hospital as fast as I could. 2 1/2 hours later my baby girl was born.

It's so great to see her becoming the strong-minded and short tempered, competitive girl that she has over the last three years. She's just growing up so fast!!!

Thankful and blessed to have Kylee as my Daughter and a part of my life.

The first picture below is from this past weekend, and the second from the day she was born 4.20.09.

221 lbs.

270 plus lbs. here.

Saturday WOD 4-21-12

I was pretty stoked about this WOD. A cousin of mine Kristina met me at the box with her husband to try crossfit. They had never done it before, but they are both big time into fitness and eating healthy. They both kicked ass, and they enjoyed the WOD and talked about coming back again next Saturday.

Workout of the Day
21 walls balls @20#
21 sit-ups
200 m run
15 wb
15 su
200 m run
9 wb
9 su
200 m run
My time was 7:02.

I felt really good after this WOD, and was ready to get my BBQ on for my daughter's 3 year bday party.

Training Sessing w/ Derek 4-20-12

This session with Derek broke away from our typical upper body workout for chest and shoulders. We started off next door at Training Techniques. We blasted the chest with 4 rounds of bench super set with machine fly's, and dips. Once we were done here, we went next door to West Plano Crossfit.

We started off with 10 pull-ups, 10 barbell rows at 95#, and 10 kettle bell swings at 55#, and 10 jack knifes. Four rounds of that.

This workout session had me spent afterwards. It was a combination of super set burn outs at first followed by a mini WOD.

Before and After

The first picture below is from 2006. Vanessa and I were on our honeymoon in Hawaii. I was pushing 280 in those days.

The second picture below is from March 26th of this year after 6 months of crossfit. I'm at 223 lbs. in that picture.

WOD 4-18-12

I went to the 6:30am WOD this morning. I was dragging after yesterday and getting home late from last nights baseball game. At least we won!

Workout of the Day
3x max effort pull-ups
Rest 1:30

10 minutes to get in a 3
3 rounds for time
250 meter row
10 squat clean thrusters
15 burpees
Rest two minutes.

My goal for the max pull-ups was to try and get 20 in a row unbroken. I got 18. The second attempt I got 16, and then 12. I've still got tons of work to do with my Kipping form. Lists of wasted effort that's probably costing me some reps.

I did 95lbs. on the squat clean thrusters the first two rounds and 75lbs. the last round. Knee started bothering me at the bottom of the squat clean.

The last set of burpees I did without stopping and I definitely felt like burping something up!

This one hurt so good!!! I'm still freaking tired!

Cardio WOD 4.17.12

This week I started a new weekly routine with my workout schedule. M-W-F I'll be doing crossfit with one of those being an Outlaw WOD, eventually all of them ,but the knee still isn't ready for all of that. Just yet, in time! Tues and Thur I'll be getting WOD ideas from www.crossfitendurance.com to really focus on cardio and conditioning. For the most part I'll be taking weekends off, especially now that spring baseball is in full effect with the Texas Bombers (my oldest son Gavin's team I coach).

Today's cardio WOD:
1 mile run - 11:06 time
25 GHD sit-ups

1 mile run - 11:48 time
25 GHD sit-ups

1 mile run - 11:36 time
25 sit-ups

What I did today, but didn't look this good doing it! This is Camille Leblanc my favorite female games competitor!

This was brutal for me on both the running and the GHD sit-ups. I was able to make all of the mile runs without walking which is a mini victory for me, and all of the GHD sit-ups without my lower back hurting, and I was able to reach all the way to the ground.

My legs and abs have been sore all day, I'm going to need to stretch good tonight. Might stretch with the Bombers before tonights game.

Outlaw WOD 4.16.12

It's been 12 days since my last post. I know I know I've been slacking on the blog, but not on the workouts. That's for sure!

I did my first Outlaw WOD yesterday since hurting my knee back at the beginning of March. It felt great. I didn't go crazy on the weight, actually only did the bar on the snatch and OH squat complex, but it felt good to be doing the movements again. I wish I could say the same for the running and rowing, it kicked my arse!

Workout of the Day

This was a great day at the box! I had to go around 2:00pm because I was busy at work . It was just me and the box, and some hip-hop-anonymous blaring.

I was going to do this, but Ninjow told me to do it, so I did it!

WOD 4-4-12

I've been getting up at 5am this week to go into the box for the 6:30am WOD's. We had another AOM'er the other Fat Guy on a mission (who doesn't post anymore) start crossfit this week. I told him I'd go this week with him along with Josh and Chad to help push him through his first week. I'm glad to see Eric in the box I'm glad I got him started, because now he's addicted!

Workout of the Day
10 minutes of handstand work

3 rounds:

1 minute of pull ups
1 minute of HSPU (handstand push ups)
1 minute of rowing for calories

This WOD felt good today. Still lots of work to do on HSPU. Just when I was feeling good about them during the 10 minute skill work you add pullups and rowing to the mix, and I fall apart!

WOD 4-3-12

Just as the knee starts to feel better now my back has been bothering me. I've just come to terms that with crossfit something is always going to be hurting.

Just got to suck it up and fight through it. That being said I've got to listen to my body and be smart. Nothing wrong with some rest/ recovery days.

Workout of the Day
21-400-15-400-9-400

SDHP (sumo deadlift high pulls)
Situps
Thrusters

Start off with 21 reps of SDHP, Situps, and thrusters. Once I finished that it was out the back door for a 400m run. The runs weren't part of the originally WOD I added to make it harder and work some cardio/ conditioning in.

WOD 4-2-12

Knee has been feeling much better. I go back this week for my 4 week follow up.

Workout of the Day
For time (15 min cap):
400 meter run
9 - med balls/ box box jump/ burpees

400meter run
6 - med balls/ box jumps/ burpees

400 meter run
3 - med balls/ box jumps/ burpees

400 singles