I'M BACK!

WOD
100 Push ups for time
result: 5:21 min
HOLY CRAP!!!!!!!!!!! I didn't think that it'll take me that long to do 100!! but the first set i did 50 then it went down hill from there. oh well!! thats what you get from not keeping up with the wod for a few days!! its just been crazy planning the wedding and all. I know I know NO EXCUSES! i still kept with my diet though.

Danbury Affiliate AWESOME!!!

I found an affiliate close to home soo darn close!! about 5 min away soo awesome!!!

http://undergroundathleticsgym.com/

Bones Cracked...

Decided to see my chiropractor today since the elbow is acting up and my left lower back, it actually feels better after the treatment so maybe I'll try WindyCity's WOD on 9/21/10:

3 sets for max reps:
30 sec. strict pull-up
30 sec.ring body row
30 sec HSPU (maybe modified we'll see)
30 sec ring dips

Oh yeah...Not sure If i'm going to try tonight but def. soemtime this weekend.

9-23-10 WOD / Thrusters/Swings/Pulls

Gotta keep chugging along..NO EXCUSES!!!...

WOD: For Time

15-10-5 Reps of

40lbs DB Thrusters

1 Pood KB Swings

Pull-ups

Results: 6:27 not bad..I think I call this WOD, "Short but Sweet", got my heart pounding the swings are great tool for Metcons Awesome!!

ANGER Issues!!!

Well since Monday I have not worked out due to my FREAKING ELBOW!!! So this is really pissing me OFF!!! I know I should just do box jumps sit-up and crap but it just cramps my WOD!!! So now I'm a bit Angry about myself on not being able to do my work-outs and the END RESULT....I"M CRABBY AS WELL!!! anyways just venting!!! My satff sure hell don't appreciate me being a JERK but DEAL WITH IT!!..

My Motivation...

Started 2/25/10 my before pics..eww gross...lol

5 months later after doing tons of Metcons 7/17/10... I like this pic hehehe...cuz I miss my hair!
then 10 days later decided to go buzz cut 7/31/10...

Now who wants to be Fat again??? Time to shed more FAT!! I'm actually 10lbs lighter now compared to the last pic...but still need to get that glamourous SIX PACK!!!

Flat Screen TV or...

for the price of a 50 inch flat screen TV this sounds like a better option for around $1,500 darn I wish I have moooolahh!!

9-20-10 WOD/ RING PLAY

So decided to hit the rings one more time and see how my elbows feel afterwards...

WOD:
For time

21-15-9 Reps
RIng Dips
Ring Pushups

Results: 11:02 not too bad my elbows are OK but I think once a week of rings will do for now and no more L-sit practice at work, I think that made it worst last time...

oh and yeah... an additional 20 pullups as practice!

here's an inspiration for today

http://vimeo.com/groups/1380/videos/8023710

9-17-10 WOD

WOD:

100 Pullups for Time

Results: 11:55 booo... about 1 min + from my previous 100 PU but still not bad granted I haven't been practicing my pull-ups. The biggest problem with this WOD is your hands calluses..IT HURTS!!! good thing didn't get any blisters or popped any this time...

Tat's WOD

REST!!! Work on your nutrition and youtube some crossfit WOD for inspiration.

I tried to beat my record!

I tried to beat my past record WOD
5 rounds of
10 Push ups
10 Squats
10 sit ups
time to beat was 6 min.
but instead of doing 10 reps I did 20 reps and finished at 8:36 min!! felt pretty good knowing that I can actually shave off a little time of my past WOD. Still have alot of time to go and ALOT of weight to lose!! as I said NO PAIN!! YOU'LL GAIN!! What you got for me today?? i dont think i can do all that work out yet??

A bit of P90X WOD/ Tat's You can use this WOD for Today (Updated)

So here's my @ work WOD:

3 Rounds (use weights you are comfortable with) I used 10 and 15lbs:

10 reps each of
10 lbs Shoulder circles (10 counter and 10 clock)
15 lbs Front Shoulder raises (each arm count as 1/2 rep)
15 lbs Shoulder Press
15 lbs 2 Arm Tricep Kickbacks
15 lbs Hammer Curls
15 lbs In & Out Bicep Curls ( In and Out count as full rep)
15 lbs Overhead Tricep Extensions

**Rest @ a minimum of 10-15 secs each workout and Jog in place for 30-40 seconds each round**

I decided to add this quick WOD:

100 Pushups for Time

Results: 4:09 boooo!! I guess the arm WOD this morning tired me out!! About a 2 weeks ago I did it in 2:44 oh well..that's what happen when you don't workout your time suffers!! Needs more practice!!!

My dilemma...

So I've been researching about Olypic bars and bumpers (weights) and a set can set up back 700-800 bucks for a really good one but I saw Sears have a Weider Brand for 200Lbs for $200..hmmm should I go for the cheap one that I know I will need to upgrade after a year or so or just save the $$$ for the better bars??

ESCALATOR PLEASE!!

I did my WOD lastnight
2 Rounds of
25 Lunges (1/2 rep per leg)
25 Squats
That was painful!! and you wanted me to do 4 ROUNDS!!!!!!!!! you gotta be crazy!! I finished at 11:57 min. I know it's not that good but still pushing it. Icant even walk up or even down the stairs. Oh well. NO PAIN NO GAIN or should I say NO PAIN YOU'LL GAIN WEIGHT!! hahaha!
So, what you got for me today????

Another Blah Day...

Didn't have a chance to worjout yeaterday PLUS!! my Legs still hurts like crazy!! can't even get up wiithout pausing and leaning on something to get up!..crap that legs WOD was crazy!! anyays I hope I have time today...

Sucks!!!!

I tried doing the Tabata
8 rounds of
Push ups
sit ups
Jump n Jacks
for 20 sec and 10 sec rest. Unfortunately, you really cant do this workout alone!! It's really hard to time yourself. Therefor I asked Sha to help me out but she thought i was only doing it for a couple of min. she didnt't go by the rounds. So I just came out with just doing 4 Rounds of each!! Here's my result
Push ups 35, 33, 14, 12
crunches 22,21, 20, 15
Jump n Jacks 22, 21, 20, 15
It's funny though, I really dont think I dould have done 8 rounds anyway!! my arms was done after the 3rd round as you can see from the result. Can't blame the timer. Blame the triceps!! I'll try to do the lunges and squats today for my WOD or if you have something better??

Tat's WOD (updated with my time)

WOD: For Time

4 Rounds of
25 Lunges (1 leg count as 1 rep)
50 Squats

Modified Version:

8 Rounds of
12 lunges
25 Squats

So I decided to do this WOD and here's my Time: 11:50 booo!! I was gunning for less than 10 min but Tat's proceed with caution!!! I can't feel my legs and I can barely walk..LMAO!!!!

Blah!

I didn't do the WOD yesterday, my elbow was acting up again so decided another rest day. Not working out feels like I'm going to lose all the progress I've done for the past months...I know I'm just being psychotic..anyways...I hope my elbow feels better for some workout at least for today.

Bite the bullet!!!

So I finally decided to sign up for the Crossfit Journals, it was the first thing I spent with my competition winnings and next will be Olypic weights later. So if you guys need to research something at the Crossfit site let me know.

What do you guys think????

I'm planning on going to Sports Authority. What do you guys recommend on buying?? Kettlebells and how many pounds? is there any other weights i should get to help me
do more crossfit workouts?? I already have the adjustable dumb bells at home. Let me know.

LAZY Weekend

tried the WOD last Friday but did only managed to make it until the warm ups. during the ring dips, i felt like my triceps were being electrocuted, much like the sensation from the abs belt that Tats used awhile ago. Anyway i got scared so I stopped.

So the weekend was full of doing nothing and eating a lot of mom's dinuguan and menudo with rice. Anyway, I checked the WOD today and it's 4 sets of 12 reps of ring dips.

Hopefully my triceps will be ok today. 3....2...1... GO!

Tats that's good news with the weight loss. Keep it up!

Tat's WOD / TABATA

Try this out:

WOD:

Tabata Jumping Jacks
Tabata pushups
Tabata situps

Tabata = 8 Rounds of do as much reps for 20 seconds then 10 seconds rest in between.

Finish the first 8 rounds of the precribed workoout before moving on to the next.

Today's WOD/ THRUSTERS-SWING-PULL

I hope my elbows don't gve out on me today. I sure need to cut back on food since I ate like a maniac yesterday!! Ate 3 kinds of cake and RICE!!..RICE!!...RICE!!...anyways on with today's WOD:

For Time:

15-10-5

Dumbbell Thrusters (40lbs)
Kettlebell swings (1pood)
Pullups

Feeling pretty good!!

WOD
5 rounds of
20 push ups
20 sit ups
20 squats
I finished at 14:03
feeling pretty good. Felt like I had more energy than before! Still took my time doing the work out but I think i could've done it faster!! just didnt wanna throw up!! I lost another lb today even though I ate some junk yesterday!!! but still NO RICE for me!!! Going for GOLD!! goinig to try the WOD you gave me today. will let you know how that goes.

I'm in PAIN!!!!!!!!!

I did my WOD lasnight
21-15-9 reps of supposedly
lunges (1/2 rep per leg)
sit ups
burpees
I started doing my Lunges, my first set alone killed my thighs and butt!!! then I started doing crunches instead of sit ups. When I started doing Burpees I reached up to 11 rep then I couldnt do it anymore!! so therefor I just modified it to Jump n Jacks. I finished the WOD in 13:46 min!! by the way, I'm still in PAIN from the squats I did from the past 2 nights!! Woke up this morning and checked my weight I lost another lb! This is great!! So let me know what's my WOD today???

9-10-10 WOD for Tats and Me (updated with my time)

Here's a WOD for ya!! I might do this one myself later...

WOD: For Time

21-15-9 Reps of

Lunges (each leg 1/2 rep)
Situps
Burpees

RESULTS: 9:40 ouch!! (JEROME'S TIME)

My Dinner lastnight. Teriyaki Chicken and sauted cabbage

Its really hard not eating any white rice with this meal, but when I got on the scale this morning and saw that I lost another lb. its worth it!! I am feeling more energetic than before. So, for breakfast i am having a mushroom and spinach omelet with cheese just for satisfaction!!

oh yeah! maybe you guys can help me? I am having a hard time using the pull up bar at home bc I dont have space on the doors to lock it. What can i do in replace of pull ups???

Tennis Elbow anyone??

I think I have a mild case of tennis elbow. I was talking to Tats yesterday on my cell phone and just holding my cell phone made my left elbows hurt WTF!!!! So didn't do any WOD's and possibly might skip today as well...DARN injuries can really set you back..IT SUCKS!!

Maybe a run or some back extension and sit-ups WOD might just do for now. I was looking forward to do "Fran" yesterday but thrusters and full extension might aggrevate my elbow more..oh well...and eating spaghetti last night with a side of Texas toast didn't help either but it helped me sleep... hahahaha!!! AND I had a rasberry danish for breakfast this morning I know..i know...but I was getting tired of omelletes..lmao!!

I hope you guys are having a better time working out and do scale those work-outs down or else you will be turning to injury street!!

Just finished!

I just did a Wod
15 push ups
15sit ups
15 jump n Jacks
15 chair dips
I had to improvise. I was doing it in my dry storage. I finished at 7:32. is that good enough?

Here's my Lunch too..

Frozen String Beans and left over pork from last weekend, and Strawberry Jell-O for dessert.

My Lunch for today!

Trying my best. Staying away from carbs!! and going to be doing 3 rounds of 25 push ups and jumping jacks in my dry storage later on! i hope nobody see me! haha!

9-9-10 WOD for Tats

I'm sure you still have your pullup bar right? and If you do try this...

WOD:
For Time
3 Rounds of
15 Pullups
15 Pushups
15 Jumping Jacks

My Sore ass!!

I thought you told me to do the same workout we did the last time! So, i did 10 push up, 10 sit ups and 10 squats 5 rounds!! hence sore ass!!haha. I did it in 6 min. im going to try to do a lil more tonight. or maybe try 2 rounds of 25 like you said.

Just to get you off the couch!

Power of Limited Carb intake

I gained 3 pounds from my trip to New Jersey.i was not worried because I knew what to do to lose the weight back again. I was 168lbs coming back and two days later i'm back to 164lbs. How did i do it? Limited Carb intake. It's amazing how it makes a difference in how you feel with limited carbs in your diet. I have more energy and not sluggish at all.

For breakfast- spinach and feta cheese omelette with coffee
lunch- 4 oz meatloaf with mixed vegetables
dinner- maybe a cheeseburger? lol

Anyway kups, keep off the carbs, load up on vegetables and keep crossfitting. 3...2...1...GO!

9-9-10 WOD

I'm not sure which WOD to do today. Here's the choices:

"Fran"
21-15-9 Reps for Time
95lbs Thrusters (since I have no 95lb weight just going to do 40 lbs)
Pullups

OR

Courtesy of Crossfit Football
15-10-5 Reps For Time
Dumbbell Thrusters 40 lbs (rx 45)
Kettlebell Swings 1 pood (rx 2 pood)
Pullups


They're both very similar just the other one had some swing extra which can be fun as well..hmmm..Which one would you do??

Tats!!! I need your time...

Gave Arvin aka "Tats" a starter WOD which is:

2 Rounds for time of

25 push-ups

25 sit-ups

25 squats

Just wanted to make sure he followed it.

Dinner and PM WOD

ok my excuse for tonight's dinner was that we bought a lot of hotdogs and we didn't get to eat them last weekend so we have to finish it!!..lol..at least I drank Diet Coke and ate most of the sweet potato fries...but as punishment...

PM WOD:

21-15-9 reps for time

Ring Dips

Ring Push-ups

Results: 9:49 woohooo!! Manage to do it in less than 10:00 min this time!!

getting stronger

did the wod today and was surprised I was able to do a clean at 115lbs without any soreness. Doing Olympic lifting really helps out with my form. For the metcon- 200m, 30 double unders for 5 rounds, rest 1 minute in between... finished it in 12:30. felt good today. I'm having 4 oz of turkey meatloaf and some brocolli for dinner.

Lunch... a poor man's diet..and Afternoon WOD

Here's my lunch..CHEAP and kinda healthy. For $2.00 I'm on my way to a six-pack of ABS..Bring Ettt!!! Also It's not really tasty..*yuck*...hahaha

Afternoon WOD:

2 Round for 30 sec/2nd rnd 20 sec each as much reps as possible of:

4 jumping jack 4 tire run combo

upright torso twist

rear leg kickbacks 4 reps each side alternating

push-ups ( i went fancy on this one did 4 regular and 1 clap)

regular chair dips

after that I was getting cursed at by my staff..lol..AWESOME!!!

Morning Breakfast and WOD

I have been eating a lot of eggs lately, in average about 2 whole eggs a day, I have been making myself ham,eggs and cheese omelete everyday...ok most weekdays...with coffee and 2 whole wheat toast (Milton's kinda expensive but pretty yummy). At around 10-10:30 in most mornings I'm lucky enough that my work allows us to work-out for 10-15 min twice a day.

My boss and I create little WOD's (work-out-of the day) and all of our staff follow which is AWESOME!!! so here's this morning routine aka WOD:

2 Rounds of:
15 reps 30lb Shoulder press (15lbs each hand) ...Oh yeah we all brought our weights to work!!
15 reps 15 lbs each In and Out Bicep curls
15 reps 15 lbs 2 arm Tricep kickbacks

15-10 reps 30lbs stationary lunges
15-10 reps 30lbs 3 way calf raises

14 reps (7 counter/7 clock) 10lbs each arm shoulder circles
10 reps 10 lbs front shoulder raises
15 reps 15lbs static arm curls
15 reps 15lbs tricep overhead extensions

Still planning for this afternoon WOD stay tuned....

So we begin....

This will be a new journey to getting fit and healthy and looking good and sexy at the same time..muahahahahaha!!! I invite you guys to post your work-outs, daily nutrition and other fun things you can think of but our goal here is to STAY HEALTHY and STRONG!!!

I will post a WOD later this afternoon you guys can join me and please post your time and how you felt about the work-out it's always good to keep a log so we can see progress and also PICS are a must!!..hahahaha!!