070709
Press 3-3-3-3-3
48kg
5rds for time
20 OH KB lunges
30 KB swings
[12:46 @ 16kg]
--------------------------------------------
060709
400m Sprint
21 Strict Press
400m Sprint
21 Push Press
400m Sprint
21 Push Jerk
[11:06 @ 30# Dumbbells]
---------------------------------------------------
040709
AMRAP in 10min (on the beach!)
30 Squats
20m Sprint
20 Pushups
20m Lunge
40 m Spring back
[6rds]
Tuesday, July 7, 2009
CF LOG 070709
Wednesday, July 1, 2009
Upcoming..
+ Sheena's BDay [Happy Birthday Yeena!] July 1st
+ Ocean Shores Trip July 2-5th
+ Tim & Shauna's Wedding July 11th
+ Jobert's Bday July 12th
+ Bite of Seattle July 17-19th
+ Ken's Bday July 24th
+ Capitol Hill Block Party 24-25th
...This is going to be a busy month..
CF Log 062909
June 29, 2009
Back Squat 5-5-5
Press 5-5-5
BS @ 82kg
Press @ 42kg
-------------------------------------------------
June 26, 2009
@ King CrossFit
AMRAP in 20min
[95#]
5 Thrusters
7 Hang Power Cleans
10 SDHP
5rds+5thrusters+5HPcleans
Tuesday, June 9, 2009
CF WOD 28MAY09 - 09JUN09
09JUN09
WOD#1: Back Squat 5-5-5, Press 5-5-5
Back Squat [80kg], Press [40kg]
Could have gone just a bit heavier, but I wanted to make sure my mechanics were consistent. Elbows up!
WOD#2: Tabata This
20sec of work, 10sec of rest; 1min of rest between exercise
Situps
Squats
Pushups
SDHP
Pullups
Total of LEAST number per exercise: 55 (55 club!)
-------------------------------------------------------------
29MAY09
WOD: "Barbara"
5rds for time; 20pullups 30pushups 40situps 50squats
[15:16] (3rds)
For some reason I just did 3rds. Im an idiot.
------------------------------------------------------------
28MAY09
WOD:Strict Press 5-5-5
[40kg]
Finisher: Max rep of strict pullups x 5
12-10-9-8-9
we really need a pullup bar soon. but at least Im getting some ring pullups to clean up my muscle ups later.
They Did It Again..
Ken Block (in association with DC Shoes and Subaru) killing it with the gymkhana.
This was done in several shots of course, but still GREAT control.
One day I tell ya.. One day..
Thursday, June 4, 2009
Tuesday, May 26, 2009
Green Lantern Fan-Made Trailer
That is all.
In my own opinion, I would have casted someone else, but this trailer wouldn't have worked without using that guy. job well done.
Monday, May 25, 2009
Wednesday, May 20, 2009
GRFS LOG 16MAY09 - 19MAY09: DAY 27 - 30
19MAY09: DAY 30
SLEEP:
8hrs
NUTRITION:
1100 2eggs, 3bacon, scoop of rice; glass of milk
1545 turkey neck, scoop of rice, pint of water
1900 small bowl of pho' (Chungs!), glass of water
2050 12oz vanilla steamer (Global Bean!)
2345 Paleo Kit (minus jerky)
0120 1 apple-chicken sausage, bowl of steamed veges, bottle of water
WOD:
REST
FEELING:
Tired lately. had to stay up late this night to study for a quiz in class.
Still trying to get my circadian clock back on schedule.
-------------------------------------------------------------
18MAY09: DAY 29
SLEEP:
4hrs (?!)
NUTRITION:
1300 (i know i ate something..)
1500-1600 paleo kit
2030 steak with rice, oysters (!!), pint of water
1015-0100 4 Gin&Tonic's ($9 @ Ghandi's!), 2 bites of a hawaiian pizza, and 1 bite of a mushroom and pepperoni pizza
WOD:
@ Bremerton CrossFit
3rds for time:
12 deadlifts 175#
10 box jumps
300m row
15 wall ball shots
[12:02]
FEELING:
Haven't rowed or done wall ball shots in a long time. my legs were wasted during that workout. The guys at Bremerton Crossfit were nice enough to let me workout there. they have a pretty good spot. didn't get very much sleep the night before, and I'm sure if I were fully rested, I would have done better.
-------------------------------------------------------------
17MAY09: DAY 28
SLEEP:
8hrs
NUTRITION:
1430-1350 all sorts of cheese from the Seattle Cheese Festival
1615 .5 of my Liberty sandwich from The NY Deli (bread, mustard, lettuce, tomato, LOTS of turkey, LOTS of roast beef, pickle)
1800 1 scoop of maple walnut with hot fudge on a waffle cone from Molly Moon's (!)
2100 .5 the rest of my Liberty sandwich
[late night begins..]
0130 6pints of fat tire beer
0300-0630 4-5 beers of Rolling Rock
WOD:REST Did 1 max-rep of dips, 1 max-rep of pushups, and 40+ squats while drinking at the A.M. (oh geez..)
FEELING:
DRUNK. full of cheese. nice day though.
------------------------------------------------------------
16MAY09: DAY 27
SLEEP:
5hrs (NW Qualifiers day)
NUTRITION:
1200 8oz vanilla steamer, blueberry scone
1530-1800 paleo kit, water
1900 Red Robin Guacamole Bacon Burger (sans bun), fries (had to.), 2 pints of water
2230 .5 of an Arby's burger (just roast beef.. or pastrami), cup of water
2250 2 "German Chocolate" shots, some strawberries, angel fruit cake (strawberry)
2340 SMALL shot of whiskey (didn't finish)
0000 1 slice of ube cake (no frosting), flan, 1 malibu rum shot w/ coke chaser
WOD:
Judge NW Qualifiers all day :D
FEELING:
Qualifiers was fun. another nice day, just wish I had packed a sufficient meal plan. ended the night with sweets. probably wont be doing that again. thankfully im not a huge fan of sweets.
Saturday, May 16, 2009
GRFS LOG 13MAY09 - 15MAY09: DAY 24 - 26
15MAY09: DAY 26
SLEEP:
8hrs
NUTRITION:
1100 Bowl of Kashi cereal; pint of milk
1415 - 1500 Paleo kit, water
1540 "paleo kit" (a few handfuls of seeds, nuts, and dried apricots); 3 taquitos, water
2245 Mushroom & Swiss Burger sans bun, steak fries (had to.), pint of water
WOD:
"Cindy" gone bad
AMRAP in 15min:
5 ring pullups
10 Knees-to-Elbows
15 Overhead Squats [20kg bar]
6rds+5pu+10KtE+2OHS
FEELING:
Somewhat of a busy day. Couldn't really focus much on the workout. Just wasn't in the right head space today. will definitely do this again later. Didn't eat much today also. Finished the day off with a burger-sans-bun from Red Robin. YUM.
------------------------------------------------------
14MAY09: DAY 25
SLEEP:
6hrs
NUTRITION:
1100 Handful from paleo kit
1600 Half of Chipotle chicken bowl
2040 Other half of bowl
2050 2eggs, 5oz of cornbeef, .5scoop of rice, water
0000 2 scoops of (sugar free) vanilla icecream w/ milk
WOD:
Deadlift max weight
3reps x 5sets
max: 110kg
FEELING:
Haven't done an O-Lift like this in a long time. so I went back to n00b status and started somewhat light. Did round my back a few times, and did feel a bit dizzy a few times. It's a learning process though. Definitely more to come.
------------------------------------------------------
13MAY09: DAY 24
SLEEP:
9hrs
NUTRITION:
1300 2eggs, 0.5scoops of rice, water
1445 6 mini donuts (had to. Pike's Place Market), water
1500-1600 paleo kit
1900 tall vanilla steamer
2100 chicken thigh & drumstick, cole slaw, pint of water
WOD:
REST
FEELING:
Costco chicken is sooo good for its price (4.99!!!!11oneone!). Paleo note: picked up a big container of macadamia's for $14, and dried apricots for $9. should last me awhile. just gotta get some more jerky now.
Wednesday, May 13, 2009
GRFS LOG 12MAY09: DAY 23
SLEEP:
8hrs
NUTRITION:
1330 Bottle of water
1550 spam&egg omelette, pint of milk
2100-2130 paleo kit, bottle of water
2135 8oz Vanilla Steamer [hot milk w/ vanilla]
2330 sauteed boneless chicken w/ onions, carrots and rice; 1.5 pint of water
WOD:
FILTHY FIFTIES modified
50 reps each exercise for time:
Squats
Right-Arm Push Press
Situps
DB Swings
Pushups
Left-Arm Push Press
Walking Lunges
Broad Jumps
V-Ups
Burpees
[22:55] DB weight @ 35#
FEELING:
Another WOD in the box = great. worked up a good sweat. Like everyone else [who is right arm dominant], my left arm p/p sucked, did 5rep sets. Hungry after as always.
Tuesday, May 12, 2009
GRFS LOG 11MAY09: DAY 22
SLEEP:
8hrs
NUTRITION:
1310 tuna-egg omelette (3 eggs, 1 can of tuna); glass of water
1550 Q'doba chicken bowl (rice, beans, chicken, bellpeppers & onions, pico di gallo, sour cream & cheese)
1945 1small cup mango frozen yogurt w/ cut up kiwi (from Yoswirl)
2245 .5pint of choco-milk
2315 2 chicken thighs, bowl of steamed broccoli & cauliflower, pint of water
0000 ~10 strawberries
WOD:
REST
FEELING:
Hungry today. No workout though because I woke up almost late to class today, then chilled with the dog.. blah blah.. had to work, blah blah. So I had little time. Excuses excuses. /fail
Sunday, May 10, 2009
GRFS LOG 08MAY09 - 10MAY09: DAY 19 - 21
10MAY09
SLEEP:
7hrs
NUTRITION:
0915 3eggs w/ cheese, 3spam slices, .5pint of milk
1330-1730 bottle of water
1800 the rest of breakfast (~1egg, ~2spam slices), glass of water
1630 some seeds, nuts and jerky, glass of water
2045 small bowl of seafood fettucini alfredo
2100 steak, carrots, glass of cabernet wine
2215 some strawberries
2230 .5pint of chocolate milk
WOD:
CFWU x3 (minus pullups)
TABATA: KB STYLE (16kg [35#])
8rds each workout; 20sec of work, 10sec rest intervals:
KB SWING
SDHP
PUSHPRESS (R)
PUSHPRESS (L)
KB SQUAT CLEAN
LOWEST REP TOTAL: 42
FEELING:
Hate myself for not working out the past two days, so I "punished" myself and did this WOD I made up. I also did 10sec of rest from one workout to the next. Indoors, trying to watch the time, AND mark my numbers, and wipe the sweat off my face. It was good. If I didn't have to keep track of my own numbers, I would have done much better. The pushpress and cleans hurt my forearms a bit, but nothing im not used to [see: turkish getup]. Oh, and Tabata music mix from Dru helped [thumbs up!].
------------------------------------------------
09MAY09
SLEEP:
8hrs
NUTRITION:
pre-1345 ??? [edit later]
1345 nuts, seeds, jerky, bottled water
1850 some strawberries
2200 1teriyaki chicken breast, 2baked chicken thighs (yaye protein!), steamed broccoli and cauliflower, big glass of water
WOD:
REST /fail.
FEELING:
i feel shitty for not working out.
-----------------------------------------------
08MAY09
SLEEP:
8+hrs
NUTRITION:
pre-1530 ??? [edit later]
1530ish? 1 eggroll, small bowl of wonton noodles w/ beef wonton (assorted veges), 1.5pints of water
post-1530 ??? [edit later]
WOD:
REST
FEELING:
It was a sunny day, so I felt good. I didn't workout but I did do a fair amount of walking around capitol hill. Happy I am healthy :D
Saturday, May 9, 2009
Will It Ever End? .. probably not.
It's a war with these two, and lately, even though J.J. Abrams' blockbuster movie came out this weekend, I've seen many posts of "Star Wars vs Star Trek" and I gotta hand it to the Star Wars guys. They're killin' it right now! Step Yo Game Up Trekkies!
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