11-26,27,28-2010
WOD’s From Home
Over the Thanksgiving Holiday Corporal Crossfit was closed. I decided that I didn’t want to go that long with out getting some work in. I used the Travel WOD section along with some of my own ideas to chose my WOD’s. Here are the WOD’s I chose with my times.
11-26-2010
Double WOD Day (After Thanksgiving ass kicking for eating that pie)
WOD #1 25 ABMAT Sit-ups, 15 Air Squats, 10 Push-Ups, 5 Push-Press with 30lbs Dumbells X5 for time: 9:37
This 2nd WOD came from Coach Carlos
WOD #2 100-50-25, Air Squats, Push-Ups for time:15:40
11-27-2010
Home WOD/ 100-Jumping jacks/75-Air Squats/ 50-Push-ups/ 25-ABMAT Sit-ups/ 10 Burpies for time: 8:45
11-28-2010
Home WOD/ 10 push-ups 10 squats 10 sit ups 10 rounds for time: 11:08
I have to say that getting the motivation to pick myself up off my bed to do WODS alone took a lot. I go to crossfit so I have them to help me get that motivation. This week was rough, but with the help of my crossfit buddy Emilio who was also posting his Home WODs, I got thru the workout and and kicked my own ass for once. I Have also been pretty good with my diet the last week. The only day I was bad was Thanksgiving when I ate a pumpkin pie cupcake my sister made. The rest of the meal I was good , I stuck to Turkey, and veggies and had a few yams as well. The rest of the week I stuck to my Fresh veggies, fruit and turkey leftovers. I am Proud of myself for sticking to my guns and not letting myself just sit around for 4 days. It just goes to show that a little bit of effort can go along way.
I want to leave you with this quote from a speech I seen on Youtube. I think it say a lot about myself this week.
"My heart and my soul will be the fuel to carry my body when my limbs are to weary"
Here is the Speech.
http://www.youtube.com/watch?v=sAPv_DhIFkQ
Monday, November 29, 2010
Wednesday, November 24, 2010
Power Cleans Rock!
11/23/2010
Power Cleans Rock!
Today’s WOD implemented the use of the Power Clean. This is by far my weakest power lift. The motion of rotating my hands to bring the bar up to my chest is just hard for me due to not being as flexible as I should be. I still manage to get a few goods ones in, but I defiantly need to practice this movement and work on my flexibility. Below is the WOD for the day and my results.
WOD
AMRAP 20 Minutes
-15 Leg Lifts
-10 Power Cleans 135#
-5 Pull Ups
I finished 9 rounds @ 115# Power Cleans and the Green Band for Pull-ups.
I was going to do this RX but was talked down my Coach Carlos. Im glad I took heed to his warning, because after the 2 round of power cleans I was pretty smoked. So I feel that 115# was the perfect weight for me at this point in my training. The leg lifts stated to suck at about round 5, but I fought thru the pain and kept pushing thru. Pull-ups are another weak point for me. I have weak tendons in my arms which strain easy so I am timid to go hard on pull-ups. Today was different. I used my kip and the pull-ups were not bad at all today.
All in all it was a killer WOD and everyone got crushed. All my classmate did a great job in keeping everyone motivated and did not let anyone quit. At the end of the work out we all to a group photo in front of the new wall logo.
Corporal Crossfit will be closed for the holiday, so I will have to do some home WOD’s or even drop into another local box. Happy Thanksgiving everyone have a great one.
Power Cleans Rock!
Today’s WOD implemented the use of the Power Clean. This is by far my weakest power lift. The motion of rotating my hands to bring the bar up to my chest is just hard for me due to not being as flexible as I should be. I still manage to get a few goods ones in, but I defiantly need to practice this movement and work on my flexibility. Below is the WOD for the day and my results.
WOD
AMRAP 20 Minutes
-15 Leg Lifts
-10 Power Cleans 135#
-5 Pull Ups
I finished 9 rounds @ 115# Power Cleans and the Green Band for Pull-ups.
I was going to do this RX but was talked down my Coach Carlos. Im glad I took heed to his warning, because after the 2 round of power cleans I was pretty smoked. So I feel that 115# was the perfect weight for me at this point in my training. The leg lifts stated to suck at about round 5, but I fought thru the pain and kept pushing thru. Pull-ups are another weak point for me. I have weak tendons in my arms which strain easy so I am timid to go hard on pull-ups. Today was different. I used my kip and the pull-ups were not bad at all today.
All in all it was a killer WOD and everyone got crushed. All my classmate did a great job in keeping everyone motivated and did not let anyone quit. At the end of the work out we all to a group photo in front of the new wall logo.
Corporal Crossfit will be closed for the holiday, so I will have to do some home WOD’s or even drop into another local box. Happy Thanksgiving everyone have a great one.
Monday, November 22, 2010
Corporal Crossfit 2.0
Corporal Crossfit 2.0
Recently Carlos and Jenny decided they need and wanted more room to train the growing numbers of Crossfitters coming to train at Corporal Crossfit. Here are a few pics of the New and Improved Corporal Crossfit.Congrats to Calros and Jenny for putting together a pretty awesome Box for all of us to come to and get our asses kicked.
I look forward to many days of killer WODS at the New Place.
Back on Track
11/19-22/2010
Back on track!
Since my last update I have really stepped it up and made a better effort in both my WOD’s and my diet. I took the time this week to sit down and write out a list of foods I can eat and afford. I was able to buy a good weeks supply of food. That is if I can spread it up and not over eat. I bought a lot of fresh fruit like apples and pears. I like to have fruit in the morning with my eggs. The veggies I got were the normal ones I get Cucumber, tomatoes, celery, carrots, green pepper. I also got asparagus, I had never really had it so I wanted to give it a try. I lucked out in the meat department, they were having a sale on Turkey lunch meat 2 for 6 bucks with a extra buck off, I bought 6. Also grabbed a backed chicken and 2 bags of shrimp (buy 1 get 1 free) All in all I feel good about it and didn’t spend a butt load.
The WODs for the last few days were killer and I went at them as hard as I could. Here are my results for the last 3 WODs. I know that if I keep pushing myself and listen to my coaches and my body I will achieve my goals. I just have to say focused and not let my everyday BS get in my way. I must stay the course. Thanks to my classmates and coaches for everything.
11-19
SWOD
NEW PR #165x3
MetCon
10,9,8,7,6,5,4,3,2,1
-Back Extensions
-Push Press (55#,35#)
-Slam Balls
8:03 (RX)
WOD
15:03 scaled down to 185# after 2nd round of DL's
11-22
Benchmark WOD
"Karen"
-150 Wall Ball Shots
For time 9:15
-15 Deadlifts (225#, 155#)
-20 Box Jumps, 24'
5 Rounds, For time11-20
-Standing Press 3-3-3-3-3
Back on track!
Since my last update I have really stepped it up and made a better effort in both my WOD’s and my diet. I took the time this week to sit down and write out a list of foods I can eat and afford. I was able to buy a good weeks supply of food. That is if I can spread it up and not over eat. I bought a lot of fresh fruit like apples and pears. I like to have fruit in the morning with my eggs. The veggies I got were the normal ones I get Cucumber, tomatoes, celery, carrots, green pepper. I also got asparagus, I had never really had it so I wanted to give it a try. I lucked out in the meat department, they were having a sale on Turkey lunch meat 2 for 6 bucks with a extra buck off, I bought 6. Also grabbed a backed chicken and 2 bags of shrimp (buy 1 get 1 free) All in all I feel good about it and didn’t spend a butt load.
The WODs for the last few days were killer and I went at them as hard as I could. Here are my results for the last 3 WODs. I know that if I keep pushing myself and listen to my coaches and my body I will achieve my goals. I just have to say focused and not let my everyday BS get in my way. I must stay the course. Thanks to my classmates and coaches for everything.
11-19
SWOD
NEW PR #165x3
MetCon
10,9,8,7,6,5,4,3,2,1
-Back Extensions
-Push Press (55#,35#)
-Slam Balls
8:03 (RX)
WOD
15:03 scaled down to 185# after 2nd round of DL's
11-22
Benchmark WOD
"Karen"
-150 Wall Ball Shots
For time 9:15
-15 Deadlifts (225#, 155#)
-20 Box Jumps, 24'
5 Rounds, For time11-20
-Standing Press 3-3-3-3-3
Friday, November 19, 2010
SLACKER!
11-19-2010
Yes I know its been a long time since I have posted. A lot has been going on with me since my last post. Work, Personal and Crossfit wise.
Work- I have been juggling 2 jobs and still not getting the hours I need to make my bills add up. I have recently Picked up a 3rd better paying job so I will be dropping one of the others. I have also recently applied for and interviewed for a job with a Security Company that works for the federal government here in Miami. I was selected for this job, but it does not start till jan. If I make it thru all the process, this will be a good chance for me to make good money.
Personal- Im still single and still not looking. Dating is just pain in the ass when your trying to fix your life, I just don’t have the time for it right now. I would also like to take this chance to welcome my new niece into the world. My sister Kristine and her husband are now Mommy and Daddy to a beautiful baby girl Amber Lynn Phipps.
Crossfit and Paleo- My WODS are going great when I am able to get there. I push myself hard and crush the WODS. I have set a few Prs lately. #305 Back Squat x3 also #245 Front Squat. Net goals are #350 BS and #275 FS. I will attempt to stay up to date on my WOD Posting as well as my Diet if I could just make it more then 5 days without slipping. That takes me into Paleo. With my job and my hours I find it very hard to stay Paleo 100%. There are times at work where I am held over and I don’t have the proper foods to eat and make it thru with out having to order some kind of shit food. I attempt to over pack at times but more often then not I never bring enough to hold me over.
I still have a few more weeks of my Current Box Paleo challenge so I will try and step it up and make some changes in my diet and WODS to make up for my bad days. Wish me luck!
Yes I know its been a long time since I have posted. A lot has been going on with me since my last post. Work, Personal and Crossfit wise.
Work- I have been juggling 2 jobs and still not getting the hours I need to make my bills add up. I have recently Picked up a 3rd better paying job so I will be dropping one of the others. I have also recently applied for and interviewed for a job with a Security Company that works for the federal government here in Miami. I was selected for this job, but it does not start till jan. If I make it thru all the process, this will be a good chance for me to make good money.
Personal- Im still single and still not looking. Dating is just pain in the ass when your trying to fix your life, I just don’t have the time for it right now. I would also like to take this chance to welcome my new niece into the world. My sister Kristine and her husband are now Mommy and Daddy to a beautiful baby girl Amber Lynn Phipps.
Crossfit and Paleo- My WODS are going great when I am able to get there. I push myself hard and crush the WODS. I have set a few Prs lately. #305 Back Squat x3 also #245 Front Squat. Net goals are #350 BS and #275 FS. I will attempt to stay up to date on my WOD Posting as well as my Diet if I could just make it more then 5 days without slipping. That takes me into Paleo. With my job and my hours I find it very hard to stay Paleo 100%. There are times at work where I am held over and I don’t have the proper foods to eat and make it thru with out having to order some kind of shit food. I attempt to over pack at times but more often then not I never bring enough to hold me over.
I still have a few more weeks of my Current Box Paleo challenge so I will try and step it up and make some changes in my diet and WODS to make up for my bad days. Wish me luck!
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