I got an email from the Coaches at Imperial CrossFit last night, that I should do the CrossFit Open WOD 14.3 that was posted for this week.
For 8 Minutes complete the following:
-10 Deadlifts (135 lbs)
15 Box Jumps (24" tall)
-15 Deadlifts (185 lbs)
15 Box Jumps
-20 Deadlifts (225 lbs)
15 Box Jumps
-25 Deadlifts (275 lbs)
15 Box Jumps
-30 Deadlifts (315 lbs)
15 Box Jumps
-35 Deadlifts (365 lbs)
15 Box Jumps
*Ahtlete Responsible for changing own weight
**Tie breaker is TIME when last full set of 15 box jumps were completed
Fuckin A...ok, whatever.
I got 105 Total Reps. Stopped at 275 lbs with 15 reps, before time expired.
Holy shit, that was tough to do after doing Box Jumps or Step ups, then deadlift. WTF?
BENCH PRESS:
135 lbs x 10 reps
225 lbs x 10 reps
275 lbs x 10 reps
Headed up to Kirkland, WA this morning to check out "Endzone Athletics" and get a workout there.
Local NAS lightweight competitor, Patrick Castelli, works there and invited me up to workout today.
He has an Axle, Circus DB, Farmers Walks, tire and sled.
I got an email from the Coaches at Imperial CrossFit last night, that I should do the CrossFit Open WOD 14.3 that was posted for this week.
For 8 Minutes complete the following:
-10 Deadlifts (135 lbs)
15 Box Jumps (24" tall)
-15 Deadlifts (185 lbs)
15 Box Jumps
-20 Deadlifts (225 lbs)
15 Box Jumps
-25 Deadlifts (275 lbs)
15 Box Jumps
-30 Deadlifts (315 lbs)
15 Box Jumps
-35 Deadlifts (365 lbs)
15 Box Jumps
*Ahtlete Responsible for changing own weight
**Tie breaker is TIME when last full set of 15 box jumps were completed
Fuckin A...ok, whatever.
I got 105 Total Reps. Stopped at 275 lbs with 15 reps, before time expired.
Holy shit, that was tough to do after doing Box Jumps or Step ups, then deadlift. WTF?
BENCH PRESS:
135 lbs x 10 reps
225 lbs x 10 reps
275 lbs x 10 reps
INVERTED RING ROWS:
15 reps x 3 sets
CONCENTRATION CURLS:
25 reps each arm x 2 sets
Atomic 7 (intra)
Nitro (post)
Bro I barely beat w/ 122 reps but I agree man. Once I hit 275 and finished the 25 I had 25 seconds left and powered through 7 step ups. I felt that workout through Monday. My back was sore lol. I def paid for that morning workout lol. Nice work man, this workout showed me that being strong isn't enough for crossfit.
Bro I barely beat w/ 122 reps but I agree man. Once I hit 275 and finished the 25 I had 25 seconds left and powered through 7 step ups. I felt that workout through Monday. My back was sore lol. I def paid for that morning workout lol. Nice work man, this workout showed me that being strong isn't enough for crossfit.
Busy as fuck...been travelling 4 weekends in a row, so it was nice to be home this past weekend.
Hope all is well.
HIGA
Been pretty busy, myself... Finishing up school, and trying to transition out of the medical/nursing field... Over 28 years of doing it... Needed a change...
St Patty's day workout at "EndZone Athletics" (Kirkland, WA)
My boy, Patrick Castelli, sent me a text last Friday that the UFC flyweight champion, Demetrious Johnson, was watching my videos on YouTube.
He said that he would out eat me in any Eating Challenge...
So I decided to drive up to Kirkland to meet the champ and show him who's Boss...lol
Rage (pre)
PVC roller for 15 mins
SQUATS (no belt all sets):
135 lbs x 5 reps x 2 sets
225 lbs x 5 reps
315 lbs x 3 reps
405 lbs x 3 reps
500 lbs x 2 reps
585 lbs x 1
635 lbs x 1
675 lbs x 1
While doing this, the champ shouted "I don't think your going deep enough..." as he was doing Intervals on the Jacob's Ladder & VersaClimber.
FRONT SQUATS:
225 lbs x 5 reps
225 lbs x 8 reps
225 lbs x 10 reps
DB STIFF LEGS:
80 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 10 reps
WALKING LUNGES:
12 reps each side x 3 sets
ENDLESS ROPE MACHINE:
Man, this sucks. I don't see too many gyms with this machine, so I set out to do 500 feet as fast as I could.
Shit, it took me 2:13 minutes to get that done!
My rear delts were screaming!!
Apparently, Mighty Mouse can do 1,320 feet in just over 3 minutes. WTF??
Super cool to meet Mighty Mouse, Tim Boetsch and "the Wizard" Matt Hume.
This gym is right next to AMC Kickboxing, so these fighters get their Strength & Conditioning in at EndZone Athletics, then spar/hit mitts, grapple next door at AMC.
You don't have to do them Single Leg like I did...just have both feet on top of the ball and see if you can do it for 1 minute.
Without having your hips sag down, or high butt.
Straight as an arrow.
HIGA MONSTER
Those are brutal, I struggle with core as whole. I have been doing the planks 4 times a week and have tried to add crunches in here and there. But I get terrible ab cramps when I do crunches and have to stretch and extend my abs to get them to stop
Those are brutal, I struggle with core as whole. I have been doing the planks 4 times a week and have tried to add crunches in here and there. But I get terrible ab cramps when I do crunches and have to stretch and extend my abs to get them to stop
The more often you do them, the easier it gets.
Just a sign that you need to improve in that area bro. Practice!
Warm-ups
20 lbs MEDICINE BALL THROWS (up to the 21 ft ceiling):
I got a Keg Toss coming up in Sequim, but its been raining like crazy here in Seattle, so I used the med balls.
5 balls line up. Must touch the ceiling.
14.57 seconds 1st run
9.63 seconds 2nd run
8.38 seconds 3rd run
Posted a video of this on my Instagram...
LOG PRESS:
80 lbs x 10 reps
80 lbs x 5 reps
196 lbs x 2 reps
196 lbs x 3 reps
PRESS MEDLEY (155 lbs Circus DB, 140 lbs Log, 250 lbs 10" Log, 270 lbs 13" Log)
Did 3 sets of this medley.
LOG STRICT PRESS:
180 lbs x 10 reps x 3 sets
FARMERS WALK FOR DISTANCE:
94 lbs empty handles in each hand x 80 feet x 6 reps. 480 total feet in 1 shot.
INCLINE DB CHEST FLYES:
15 reps x 4 sets
SLED DRAGS (4 plates on the sled, 80 feet each way)
160 feet x 3 sets