Friday, April 21, 2017
Control your home while away with Alexa
You can now use Alexa in the Amazon app. You probably don't need this because SmartThings is just an app away but it is kind of cool. You can ask questions and other stuff just like being in front of your device.
Thursday, April 20, 2017
Hardest workout ever, maybe
Wednesday morning. 5:00AM Alarm goes off. Flash back....
Last week 4 days of crossfit, 3 hours of tennis, 2 weight lifting classes, 9 hours of running.
Crappy sleep Friday, Worse sleep Saturday, Crappy sleep Sunday, Sleep in Monday but try to work out Monday afternoon but no energy and suffer through coughing and wheezing.
Tuesday 2 mile jog and 1 mile sprint with burpees ever half mile. Can't hardly breath for next hour.
Back to the present:
Now I wake, feel like crap but what do you do. Do you go back to sleep? Do you make up excuses? No, you remember the video from Mat Fraser. "I am going to do today what other people are not willing to. So tomorrow, I can do what you can't"
https://www.youtube.com/watch?v=aIPQd8mKlHE
No energy while doing back squats but I do what I can.
Then, lucky for me the metcon was just a 30 pushups, 30 air squats, 30 sit ups every 5 minutes with running for distance in between. I really thought I was going to die for the next 2 hours. I could hardly stand up.
Ask your self, what are you doing today that makes you stronger, faster, smarter, fitter or healthier than you competition, tomorrow.
Sometimes competition is not a person but just life. Every day we do nothing to get better, we die twice as much.
Last week 4 days of crossfit, 3 hours of tennis, 2 weight lifting classes, 9 hours of running.
Crappy sleep Friday, Worse sleep Saturday, Crappy sleep Sunday, Sleep in Monday but try to work out Monday afternoon but no energy and suffer through coughing and wheezing.
Tuesday 2 mile jog and 1 mile sprint with burpees ever half mile. Can't hardly breath for next hour.
Back to the present:
Now I wake, feel like crap but what do you do. Do you go back to sleep? Do you make up excuses? No, you remember the video from Mat Fraser. "I am going to do today what other people are not willing to. So tomorrow, I can do what you can't"
https://www.youtube.com/watch?v=aIPQd8mKlHE
No energy while doing back squats but I do what I can.
Then, lucky for me the metcon was just a 30 pushups, 30 air squats, 30 sit ups every 5 minutes with running for distance in between. I really thought I was going to die for the next 2 hours. I could hardly stand up.
Ask your self, what are you doing today that makes you stronger, faster, smarter, fitter or healthier than you competition, tomorrow.
Sometimes competition is not a person but just life. Every day we do nothing to get better, we die twice as much.
Tuesday, April 18, 2017
Power Lifting vs Weight Lifting
Most people do not realize that there is a difference in Power Lifting and Weight Lifting. I believe this is important for new lifters because the approach to both should be different.
First you have to have a goal to create a plan. If you want to improve your snatch, then do you need to do dead lifts two times a week? No. If you want to improve your bench press, do you need to work on clean and jerks? No. Once you decide your goal then create a plan to accomplish it.
When you are creating the plan realize that power lifting is about brut strength and not highly technical. Go pick up that bar off the ground. When you reach your 1 RM, the impact to your body is very taxing. This means you can't do this every day.
Weight lifting is highly technical and should be done very frequently to improve the muscle memory. You can vary the movements but they all should be working towards repeating the full snatch or clean and jerk.
Can you see the difference in how you would approach reaching your goals?
Here is a really good video to drill more into the topic. https://youtu.be/mUcMfK1YiJc
First you have to have a goal to create a plan. If you want to improve your snatch, then do you need to do dead lifts two times a week? No. If you want to improve your bench press, do you need to work on clean and jerks? No. Once you decide your goal then create a plan to accomplish it.
When you are creating the plan realize that power lifting is about brut strength and not highly technical. Go pick up that bar off the ground. When you reach your 1 RM, the impact to your body is very taxing. This means you can't do this every day.
Weight lifting is highly technical and should be done very frequently to improve the muscle memory. You can vary the movements but they all should be working towards repeating the full snatch or clean and jerk.
Can you see the difference in how you would approach reaching your goals?
Here is a really good video to drill more into the topic. https://youtu.be/mUcMfK1YiJc
Friday, March 31, 2017
2017 CrossFit Open - Done
I did survive the Open. It was a great experience of learning, suffering and humbling. I learned a lot from each week. Either how to do something new or how to push my self. Each workout brought on different amounts or types of suffering. With out question, the whole experience is humbling from an fitness perspective.
17.4 was not a difficult scaled workout but pushed your limits of fitness. By the time I got to the pushups, I was out of gas. I got several no reps in the Wall Balls because I did not know the ball had to touch above the line first. I thought it just had to cross the line. See, learning. I also think I did not eat enough Carbs to support that kind of workout. Trying to reduce carbs and calories does not go well with 5:30 AM works outs.
17.5 was a good ending for me. I did the workout in the evening. I was hydrated well and ate more carbs than normal. I also learned a lot of tips about thrusters during the day. Breathing was the most important of them all. If you start out hard and don't breath, you will be wiped at round 6-8. I also learned that your arms have to lock out at the top and be extended be hind your ears. I had no idea why people stuck out their head at the top of thrusters. I had one of the faster times and felt pretty good after doing it. That was exciting.
Honestly, I am glad it is over. It took a lot out of me. It was stressful because I wanted to do well at something that I was not experienced at. I ended up top 15% in the South Central region and top 20% in the world for the scaled 40 - 45 group. That is not too bad for 5 Weeks of CF and for not being in my best shape.
The word that I think best described my experience and ability to do work outs like this is Fortitude. "Courage in pain and adversity" You don't have to be the strongest, fastest or fittest but you do have to give it your all, with the tools you have at the time.
In six months, I am going to redo all the work outs except 17.1. I am scared of that one. We will see how far I have come at that time.
17.4 was not a difficult scaled workout but pushed your limits of fitness. By the time I got to the pushups, I was out of gas. I got several no reps in the Wall Balls because I did not know the ball had to touch above the line first. I thought it just had to cross the line. See, learning. I also think I did not eat enough Carbs to support that kind of workout. Trying to reduce carbs and calories does not go well with 5:30 AM works outs.
17.5 was a good ending for me. I did the workout in the evening. I was hydrated well and ate more carbs than normal. I also learned a lot of tips about thrusters during the day. Breathing was the most important of them all. If you start out hard and don't breath, you will be wiped at round 6-8. I also learned that your arms have to lock out at the top and be extended be hind your ears. I had no idea why people stuck out their head at the top of thrusters. I had one of the faster times and felt pretty good after doing it. That was exciting.
Honestly, I am glad it is over. It took a lot out of me. It was stressful because I wanted to do well at something that I was not experienced at. I ended up top 15% in the South Central region and top 20% in the world for the scaled 40 - 45 group. That is not too bad for 5 Weeks of CF and for not being in my best shape.
The word that I think best described my experience and ability to do work outs like this is Fortitude. "Courage in pain and adversity" You don't have to be the strongest, fastest or fittest but you do have to give it your all, with the tools you have at the time.
In six months, I am going to redo all the work outs except 17.1. I am scared of that one. We will see how far I have come at that time.
Friday, March 10, 2017
CrossFit Games Open - 17.3
17.3 will separate the men from the young men. RX or scaled this is an advanced workout that requires lots of strength and experience to get to the late rounds. Our coaches recommend that most people should scale this and I agree. You can do the RX and get an RX score but if you want to get a workout, you should scale it.
I knew going in my squat would be awful. I struggle with going past parallel due to mobility and confidence. My shoulders are not mobile at all. I was not able to do 95 lbs with a full correct squat. I tried 6 times with the time remaining. With that said, I think my judge was being nice on the 45 and 75 too. I just have a lot of work to do here. As soon as I start going down, my shoulders come forward and I lose my positioning quick.
I also was discussing power lifting shoes with someone. I was making the point that they help you with lifting but most of the Metcon workout in CF would not be good with the PL shoes. So why would we train with them. Well, sure enough, 17.3 was an idea event to have power lifting shoes. I don't know if they would have helped me or not but it was ironic.
Don't worry, 17.3, I will be back to show you I can do more.
Update : 3/13
17.3, I came back and I slightly concurred you. I felt bad that I was not getting my squats deep enough and did not get enough no reps. My judge was way too nice. I told my judge on Sunday to no rep me every time I don't go low enough.
I ended up doing 92 reps. I got 95 4 times the second try. I did get 5 or 6 no reps trying to do 95lbs. It is mostly a mental thing and just being comfortable going that low.
Even then, 17.3 I will be back again in a few months to show you I have improved. I hope to be able to do 115 by then.
I knew going in my squat would be awful. I struggle with going past parallel due to mobility and confidence. My shoulders are not mobile at all. I was not able to do 95 lbs with a full correct squat. I tried 6 times with the time remaining. With that said, I think my judge was being nice on the 45 and 75 too. I just have a lot of work to do here. As soon as I start going down, my shoulders come forward and I lose my positioning quick.
I also was discussing power lifting shoes with someone. I was making the point that they help you with lifting but most of the Metcon workout in CF would not be good with the PL shoes. So why would we train with them. Well, sure enough, 17.3 was an idea event to have power lifting shoes. I don't know if they would have helped me or not but it was ironic.
Don't worry, 17.3, I will be back to show you I can do more.
Update : 3/13
17.3, I came back and I slightly concurred you. I felt bad that I was not getting my squats deep enough and did not get enough no reps. My judge was way too nice. I told my judge on Sunday to no rep me every time I don't go low enough.
I ended up doing 92 reps. I got 95 4 times the second try. I did get 5 or 6 no reps trying to do 95lbs. It is mostly a mental thing and just being comfortable going that low.
Even then, 17.3 I will be back again in a few months to show you I have improved. I hope to be able to do 115 by then.
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.
*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.
Note: Squat snatches or power snatches with overhead squats permitted.
Scaled
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.
*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.
Crossfit Open 17.2 - Good Workout
This work out really could be a fun workout except it is a Crossfit Open workout that will kill alot of people. The RX workout is just a beast. 50lb lunges and MU are hard just doing them once. Most people have never done a MU but pushed them self to get one in the open games. They should be super proud and continue to work on it for next year. O, and TTB are a killer.
The scaled version is not aweful, except for the two rounds of 16 chest to bar. That is hard for the average joe. I got through 2 full rounds and a couple more lunges. I could have done a few more reps but that would have been about it.
This is a work out I want to repeat in a few months to see how far I have come in my fitness. 17.1, I do not want to ever do again.
The scaled version is not aweful, except for the two rounds of 16 chest to bar. That is hard for the average joe. I got through 2 full rounds and a couple more lunges. I could have done a few more reps but that would have been about it.
This is a work out I want to repeat in a few months to see how far I have come in my fitness. 17.1, I do not want to ever do again.
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 35-lb. dumbbells
Friday, February 24, 2017
CrossFit Open 17.1 - Just Killer
After 5 weeks of CF, it was time to for the Cross Fit Open. There is no way I can do RX but I feel like I could do the scaled workouts from last year. My plan is to just follow the scaled workouts and survive but give it my all. I already made a mistake and played tennis Wednesday night. My knees were sore.
I forget to the check the workout on Thursday night and just checked when I hit the gym parking lot.
The snatches at 35 is not easy. Lots of respect to the ladies doing 35lbs. 50 lbs would be borderline unsafe at that many reps. Burpees over the box with step a step up, is even going to hurt. 2 feet jump is amazing.
I got through 3 rounds pretty fast but once you finish that, you know the worst is to come. I got through 40 at 13:28. 50 more snatches and 15 burpees to go. At this point, I think I can finish but my lungs are burning and I might even be a little dizzy. I try to really focus on using my legs to pull the 35lbs up and using my legs to set it down. I did 10, break, 10 break, 15 break, 15 break. I was at 17:30 ish. 15 Burpees to go. I started off with a slow pace and the last 5 just went as fast as I could. 19:08.
Legs shaking, back fried, dizzy and coughing. 2 hours later, I can still feel my lungs burning. I really wish I had my fitbit working to see my heart rate but stupid thing stops working last week and Fitbit is back ordered until March.
Cold baths and hot showers and recover. Haru!!!
I forget to the check the workout on Thursday night and just checked when I hit the gym parking lot.
The snatches at 35 is not easy. Lots of respect to the ladies doing 35lbs. 50 lbs would be borderline unsafe at that many reps. Burpees over the box with step a step up, is even going to hurt. 2 feet jump is amazing.
I got through 3 rounds pretty fast but once you finish that, you know the worst is to come. I got through 40 at 13:28. 50 more snatches and 15 burpees to go. At this point, I think I can finish but my lungs are burning and I might even be a little dizzy. I try to really focus on using my legs to pull the 35lbs up and using my legs to set it down. I did 10, break, 10 break, 15 break, 15 break. I was at 17:30 ish. 15 Burpees to go. I started off with a slow pace and the last 5 just went as fast as I could. 19:08.
Legs shaking, back fried, dizzy and coughing. 2 hours later, I can still feel my lungs burning. I really wish I had my fitbit working to see my heart rate but stupid thing stops working last week and Fitbit is back ordered until March.
Cold baths and hot showers and recover. Haru!!!
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
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Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK