CrossFit - Day 6

Warm-up

Pole shuffle
Foam roll/stretch
Front rack/hip MWOD
10 samson stretches
10 hand walkouts & push ups

STRENGTH:
A1. Thrusters (from 3RM): 5-7 x 3, 30s-60s Rest
A2. Box Jumps (Higher Box): 5-7 x 7, 60s Rest

WOD: 3 Rounds for time:
25 Shoulder to Overhead (15#, 45#)
20 Wall Ball Shots (15#, 20#)
15 Burpees

CrossFit - Day 5

Warm-up:

400m run
Foam/roll stretch
Hip MWOD
10 sans stretch
15 good mornings

STRENGTH:
A1. Deadlift (60% 1RM): (60% 1RM): 3-4 x 15 (2 Warm-Up Sets, then Touch and Go), 30s Rest

* 15lb bar with 10lb weights on each side *

A2. Handstand Holds: 4 x 30s Holds, 60s (WE DID NOT DO THIS IN CLASS TODAY)

WOD: AMRAP in 9 minutes
250m MB Run (15#, 20#)
25m Walking MB Lunges (15#, 20#)
250m MB Run (15#, 20#)
25m Walking MB Lunges (15#, 20#)
Man Makers (25#, 45#)

The time on this WOD was good for the man makers, so in essence, once you completed the WOD, the important part was to see how many man makers you could do in the time remaining.

If I am not mistaken, we had a little over 2 minutes remaining when I started the man makers and I was able to complete 14!!!! WOO HOO!!!

I really enjoyed this class. :)

CrossFit - Day 4

Warm-up:

Reverse pole shuffle (run to the 4th light pole and back to the 1st, then run to the 3rd light pole and then back to the 1st, run to the 2nd light pole, etc...get it?)

Foam roll/stretch
Shoulder MWOD
10 prone scorpions
10 Hind push-ups

Skill:

A1. Double unders: 3-4 X 20 (we modified this exercise and jumped rope 100 times - double unders is basically jumping twice in one loop around of the jump rope).

A2. Kipping (butterfly) movement: 3-4 X 10-15

WOD: 10!!!! (10-9-8-7-6-5-4-3-2-1) For time (15 minutes)

Thrusters: Squat with 15lb bar and end up with bar overhead
Shout through's: We modified this exercise and actually did a completely different one - we did push ups instead.

So the idea is you start by doing 10 thrusters and drop and do 10 push-ups, then get back up and do 9 thrusters and then do 9 push-ups until you get to 1.

I am convinced there will never be one day where I write on here that I am not beat - this workout YET again kicked my butt.

I know this may sound crazy but it's like I crave getting my butt beat now...it just feels so good afterwards and I'm starting to see the results in my arms..looking just a tad toned.

Let's hope now that I do good throughout the weekend until Tuesday.

CrossFit - Day 3

Warm-Up:

400m run
Foam roll/stretch
Shoulder MWOD
10 OH Squats (3s hold)

There is weight being used in this picture and I did not use weight for my routine.

15 shoulder pass thrus

Skill:

A1. Ring work (work position): 5x30s, 10s rest (Performed with 1 inch band)

A2. Hollow (holds/rocks): 5x20s (or 30 rocks), 60s rest

WOD: 4 rounds for time (15 minute time limit)

200m sprint
15 deadlifts (35lb kettle ball)
15 burpees

**I completed 3 sets and was able to run the 200m sprint to start the 4th set**

This was definitely an INSANE workout...it beat the crap out of me. I have not been feeling too good health wise but I went in and gave it my best. I will more than likely need to "roll out" my soreness in lots of spots come Thursday. :)

**********************************************************************

I went running after work at Holford...ran a little over two miles in 25 minutes, give or take.

CrossFit - Day 2

Warm-up

400m run
Foam roll/stretch
Shoulder MWOD
10 samson stretches

10 hand walkouts

Skill:
A1. Rowing (Technique & Speed), 400m x 2, 10s Rest

Time: (1) 2:05/? (2) 1:55/26

A2. Handstand Holds (modified with box), 30s x 2, 30s Rest

WOD: For Time
21 Dips
400m Run
21 Wall Balls (5lbs)
400m Run
21 Dips

We were given 10 minutes to complete this WOD. My time was 8:10!

Today's class really kicked my butt. I wasn't feeling good to begin with because my allergies have really been acting up horribly...but I still came in with a good attitude. I am not sure if it was all the upper body workout but on my second 400m run for the WOD, I was really struggling.

Hope I feel better for the next class Tuesday.

CrossFit - Day 1

We started the day (Tuesday, September 13th) with what will be our usual warm-up. Today's warm-up consisted of a 400 meter run.

We came back inside and learned a series of foam roll stretches.

Purpose: The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

Next we did a warm-up of sorts for the workout of the day which today would be shoulders.

In order to find tender spots in our upper body, we used a lacrosse ball. Once we located the tender areas we placed the lacrosse ball and rested for about 30 seconds.

To be able to stretch our arms, we used a PVC pipe and positioned our arms as far apart as possible and without bending them, we moved them forward and backward over our head.

The final two things we did were Hindu push ups & Prone scorpions.

Hindu push up

Prone Scorpions

We also did three sets (15) push press'..first with just the 15lb bar and then we added 5lb weights making it a total of 25lb. We did another 3 sets of 25lb push presses.

Lastly, we had to do a series of 60 second planks.

Plank

For the final torture of the day (KIDDING), this is what our WOD (Workout Of the Day) consisted of:

WOD: 3 Rounds For Time
200m Sprint
30 Sit Ups
15 Deadlifts (modified version using the kettlebells)

My total time to complete this was 14:20.

I am probably my worst critic and honestly I was not happy that I struggled so much to do these 3 reps of exercises. I now that the changes I want to happen will not occur overnight so I will just keep trecking along...until the next class.

Dejarte De Amar 2011 Tour - CAMILA!!!!

Ruth & I had a date to see this awesome band Sunday night (9-11-11). We got a bit disoriented getting there but I quickly found my way to the venue (you don't want to get lost in the Fair Park area).

Before CAMILA came on, it was obvious that the concert was not sold out and so we did something illegal (which I don't regret) and moved up closer about 10 rows.

CAMILA played for about an hour and a half. They played a total of 20 songs, two of which were repeated. It was really neat because I got to record 6 of the songs.

Here is the lineup of the concert:

* Mientes
* Dejarte De Amar
* Todo Cambio
* A Cambio Tu
* Entre Tus Alas
* Abrazame
* Besame
* De Que Me Sirve La Vida
* Tocando Fondo (Kalimba)
* Voy De Prisa (Alejandra Guzman)
* Intensamente Triste (Thalia)
* Sexy Baby (?)
* Me Voy
* De Mi (Novela Teresa)
* Vuela (?)
* Alejate De Mi
* Sin Ti
* Coleccionista De Canciones
* Mientes
* Todo Cambio

I thought it was really cool that Mario Domm wrote songs that are now being sang by other artist. He stated before singing a couple of the songs he wrote that before he was blessed with meeting the two other guys in his group, he was blessed to be able to compose these lyrics.

Okay, enough said...here are some pictures for your enjoyment.

Franco De Vita En Primera Fila Tour Mira Mas Alla 2011!!!

So last week Frank mentioned to me that he had heard Franco de Vita was coming to town...the only catch in telling me this was that the locale for his presentation would be at none other than FarWest (ghetto club in Dallas). On top of this, it was his understanding at first, that tickets could only be won to the concert and not purchased.

My reason in pointing out all of these facts is that for one and very important point, I have passed up seeing a number of artist at this club because in my opinion, they kill 2-for-1 and it is ghetto...I have seen clips on tv of local rock, pop, norteno, etc., nights and there is nothing but raunchy girls and undress me with your eyes guys that go there.

Though I really, really like Franco de Vita's music, I was having issues with even contemplating the idea of going. On top of this, I basically threw the option out of the window of seeing him because I hardly ever try to win any tickets on the local radio stations.

Then as if by pure luck, I saw someone post on FB that they wanted to go see him and were probably going to purchase tickets - this idea completely turned things in a different direction.

Next thing I knew, Frank was mentioning to me that Franco de Vita was coming to town and tickets were on sale....he basically overlooked all my worries about FarWest and just told me he was almost certain that because of the artist and type of music, a completely different type of crowd than what normally attends would be there and that I had nothing to worry about.

Still thinking about whether I wanted to purchase tickets or not, Frank surprised me with purchasing a pair as a birthday gift to me....after having seen Franco de Vita in concert last night, I am SO glad that I got to see him.

With this said, I must admit that this will probably be my first and last concert at that venue - here is a brief explanation as to why. The doors didn't open until about 8:30...we arrived and sat in the parking lot at about 6:15 and proceeded to stand in line from about 6:45 to 8:30. When we were finally let in, we approached the very front of the stage so that I could get the best place in the house (for pictures, of course). Low and behold we stood there doing nothing (absolutely nothing) until about 9:30 when a local band, Alebrije, came on to perform before Franco de Vita.

Alebrije played until a little after 11:00 p.m. and we waited about 20 minutes for the stage to be cleared of their equipment and for VDV Crew to finish setting up his stuff. Then finally around 11:30...the man of the hour showed up.

The rest of the concert is history...one for the books, of course....I tell you, it was absolutely an amazing, fun, good music-filled concert. Franco de Vita knows how to put on a show and to top it off, well, his music is just great..very inspiring and very romantic.

The concert ended at 1:30 and we got home at 2:00 a.m. and straight to bed. :)

Frank looking like a stud muffin!

Alebrije!!

This poor guy (Cubano) kept being called Kalimba.

CrossFit - Introductory Foundation Class: Day 4!!!

Today wraps up the last Foundation class for CrossFit! I must say that I am a bit scared because though some of the stuff we did during these last four classes were a bit challenging (e.i. medley & wall walks), I know that come next Tuesday, Mr. Selders is going to crank up like 3 notches the intensity of the hour we are with him. I am looking forward to the classes and hopefully some great results.

Here is a brief breakdown of what we did today.

We started off with our daily warm-up routine..this time it was the 400-meter run.

We then moved inside and did a series of rowing exercises on a machine.

* 5 reps of pulling in the finished position
* 5 reps of forward & back
* 5 reps of rowing.

Next we did what is called box jumps. I attempted to do them on a 20 inch box, but only did it one time and then freaked out..finished off the routine on a 12-inch box.

The following routine we did was a little nerve wracking. It is called Wall Walks.

I came so close to finishing it off but got scared and didn't finish all the way through...I will conquer this.

Next we did a back squat with a 5-foot PVC pipe.

Last, we did a routine of plate situps with a 15-lb weight.

The model looks a tad bit too happy - though they seem fairly easy, I'm sure once I do about 15-20, I will be crying like a baby.

Before class finished, we went over our Whole9's Nutrition Guide - Mr. Selders said that starting Monday, we are to begin this..more information to come. What I already have an upper hand on is that I don't drink alcohol - seems some people might have an issue with that...I have been adherent to this nutrition plan for the last week or so, and so I hope that what is next to come will not be too difficult.

Until next time...Tuesday, that is.

Tonight I am going to enjoy seeing Franco de Vita with Frank at Far West...wohoooo!!!

CrossFit - Introductory Foundation Class - Day 3!

Today we started class with a 400-meter run. I must admit this was much easier than doing the Medley (sshhhh, but don't tell Mr. Selders that).

We then did something Mr. Selders called a "Good Morning."

This basically entails putting a bar behind our head to about the length of the shoulders and drop back to godegrees.

Class ended up being concentrated on two (2) movements:

(1) Deadlift

(2) Hang Power Clean

We practically spent the entire class attempting to get the form for this exeercise down right - Mr. Selders is very big on getting the form correct. This is very important to avoid injury (first and foremost) and so that we can get the maximum workout.

The last thing he taught us that will hopefully deter us from being late to class and/or not bringing our tools (notepad) for the class, is called a burpee.

Mr. Selders said that throughout the workouts, we will be expected to do burpees as part of our routine, but for the most part, I gather that they will be used as "motivational consequences," as he choose to call them.

31 & Counting....

Yesterday I was blessed with being able to see another birthday. I am thankful to God first and foremost because I know that He has granted me the opportunity of another day with a purpose in mind.

Many times when our birthday is nearing, we start dreading turning a year older. Personally, I have always said, age is only a number. Though I am physically 31, I still feel like when I was a teenager. Though at times it may seem like the years are going by too fast, I try to remember that at least I am blessed to be able to be mad that they are. There are those that unexpectedly have their lives cut so fast and right when they had their whole lives planned ahead of them.

I ask God that I continue to have a positive outlook on life in the midst of so many trials and tribulations. I know that God does not give us anything that we cannot handle.

I would like to thank everyone who wished me a happy birthday, my family whom I love very much, to my dear friends, near and far, and even my co-workers who have become much like a second family. I continue to pray that God bless each and every one of you and fulfill all the desires of your heart.

Here's to another year that I know will be filled with many, many blessings.

Love you all!

CrossFit - Introductory Foundation Class: Day 2

I was ready to go when lunchtime rolled aroung today. Funny enough, I wasn't even comtemplating food, all I wanted to do was get rolling with my workout. It was a little harder to take down notes today since it seems like Mr. Selders is going to be trying to work some more routines in as our classes get going, but I will definitely try my best.

Here is a breakdown of what we did today:

The Medley (and no it does not involve fruit):

Jog (1-4-1)
Shuffle (1-21-1)
Jog (1-4-1)
Carioca (1-21-1)
Jog (1-4-1)
Back Pedal (1-2-1)
Jog (1-4-1)

Pigeon Stretch:

Sitting on the floor, on your knees, take one leg and bend it up like you are sitting "Indian Style". Let the opposite leg stretch back keeping the knee down. Posture is key so keep your spine aligned, your chest lifted and breath DEEP. Hold for 15-30 seconds and alternate legs.

For our DROM (Dynamic Range In Motion) today we did the following:

Standing press

Push Press

Thruster

Only difference is I used a 15lb bar (substitute that for individual weights).

Wall Ball

Throw upwards the ball to hit the edge of the target and as the ball is coming down, go into a squat position and then as you are coming up, throw the ball back towards the target. Repeat.

For this I used a 3kg ball.

We did the one the lady in the middle is doing with the feet straight out.

*************************************************************

I can say that I survived my first two days of this intense training...looking forward to what is to come.

Also, I have read some of the Whole9's Nutrition Guide and as of right now (2:45 p.m.) I have had no carbonated drinks nor candy. So proud of msyelf.