Monday, September 20, 2010

One Post: Two WODS

Saturday Invasion WOD: Team Relay

1. Row 1000
2. 30 Wall Balls - 20 pounds
3. 50 Squats
1. 40 sit-ups
2. 50 sit-ups
3. 50 Double Unders
1. 30 Box Jumps - 24"
2. 400 m run
3. 400 m run
1. 50 thrusters, 45 lb
2. 30 pushups
3. 20 pull ups
1. 12 pull ups
2. 30 pull ups
3. 21 KB swings

Each team consists of 3 members and are assigned a number from one to three. People numbered 1 are responsible for the movements labeled one above, people labeled two are responsible for the movements labeled two, and so on. I was a number two in my team. We were called Team Chuck Norris.



Strength (Front Squat): 3-3-3-2 (fail)-3
Load (kilograms): 50-60-70-75-72

WOD: 10 rounds for time of:
15 Deadlifts
15 Push ups

Time: 19:02

I started the deadlifts at 60 kg. By round 4 or 5 my back was starting to round too much so I scaled it back to 50 kg. By round 8 or 9 I scaled down even more to some lighter weight I don't remember. My back is dead.

Also, Fight Gone Bad is this Saturday. Please do donate:

Wednesday, September 15, 2010

More WODs!

Warm Up: basic stretches and usual movements + 1 round of Tabata Intervals alternating between ball slams (14 lbs) and sit ups.

Strength: Low Bar Back Squat
Repetitions: 5-5-5-5-3 (supposed to be five but failed after three)
Load (kg): 50-55-65-75-80

WOD: 4 rounds for time of
12 KB Snatches, 6 on each side. (did 20 kg first two rounds then scaled down to 16 kg last two rounds. Rx'd is 24 kg)
12 toes to bar
12 burpees

Time: 12:55

Some notes:
Toes to bar are ridiculously difficult.
Need to work on snatch technique
Blazed through the burpees.

I've been busy, I promise there will be a real post soon.

Tuesday, September 7, 2010

Another WOD

My classes have started so I'm definitely going be busier and posting less on the blog. But I promise I still will. Here is a quick WOD update:

Standing Press: 5-5-5-5-5
Load: 25-30-35-40-40

I had failed the fifth rep on the fourth set, but managed to get the same load on the next try. Coach said I could've gone heavier, next time I will.

WOD: AMRAP (As many rounds as possible) in ten minutes of:

10 Front Squats (40 kg, Rx'd is 60)
10 Box Jumps (26 inches, Rx'd is 30)
10 Pull Ups

Rounds: Four.

There were no squat racks, so barbells had to be cleaned from the ground for front squats. Boo.

My WOD Station.

Saturday, September 4, 2010


2x5 @ 20 kg
1x5 @ 40 kg
1x3 @ 60 kg
1x2 @ 75 kg
3x5 @ 80 kg

WOD: Ten Minute Cindy

As many rounds as possible in ten minutes of:
5 pull ups
10 push ups
15 squats

Rounds: Lost count. At least 7.

Wednesday, September 1, 2010

Good Choices Bad Choices

A quick update on my life: I've officially moved into my dorm and begun the college life. I won't have access to a kitchen anymore (unless I drop by my sister's) so my posts on cooking will probably go down. I've still got some meals in the bank though, with pictures conveniently saved on my camera phone. Also, classes start tomorrow.

It's been a while since I last posted anything. Perhaps it's from the guilt. You see, I've been bad. Now that I can't cook and have to eat at the dining hall, I know that my nutrition will be less than ideal. But that doesn't mean I can't promise myself to make better choices. Well at least that was the plan. I am still in the awkward freshman phase, and maybe it's my yearning for social acceptance that has compromised my eating. I didn't want to be the guy who refused to buy ice cream when we were all out on some excursion. Nor did I want to be the guy who was on the crazy low-carb caveman diet. I've been eating all kinds of junk (particularly cookies, why are they so delicious?) and haven't even been taking my fish oil!

That's not to say I haven't made any good meal choices. Here are some pictures.


Good Choice (Meat Loaf, Carrots, and Salad with Feta Cheese)


Bad Choice (Clam Chowder in Bread Bowl, Terriyaki Chicken with Rice, and Lasagna. No I did not eat this on my own)


Good Choice (Seasoned Tilapia, Fresh Salad, and Hong Shao Pork)


Really Bad Choice (Junk)

I can't say I don't enjoy eating junk food, I don't think I'm ever happier. It just happens to make me feel like shit after.

Not only has my nutrition been poor but I've also been lazy. The plan was to Crossfit at least three times a week as well as try to be active on the other days depending on how tired/sore I was. Ends up I only Crossfitted once this week earlier today. The freshmen fifteen is in the very near future.

Crossfit Session:
  1. Dynamic Warmup
  2. Sumo Deadlift High Pull Technique Overview
  3. 1 Round Tabata of SDHP at 30 kg.
  4. Push Jerk 5x5 (see below for loads)
  5. WOD (see below)
Push Jerk: 5-5-5-5-5
Load (kg): 20-30-35-40-50

WOD: 5 rounds for time of
5 Deadlifts (70 kg, Rx'd is 125)
10 burpees

Time: 5:15