The Eve WOD: ring style

Ok, most people have all sort of new year resolutions, don't matter what it is, but matter most is when. The problem is that they are not doing it, I wish, I like, I would statements and worse yet I'll start after a certain day or big excuse is new year. Is like the mark of some sort of ritual, for me is just another date for excuses. These statements are for people that are still in precontemplation stage and not full pledge of commitment that just do it without a specific set date and build from there.
So, today in the eve of new year, my before new year resolution my ring wod and hopefully I can do a muscle up in a week.


Ring WOD
10 pullups
10 dips
10 L pullups
10 rows
10 reverse rolls
1 min held

cash out
with several attemps to get shoulder over ring..fail
10 modified jump muscle ups..

Tuesday Crossfit Style Rings Project

After the weekly basektball cardio. I made a trip to the Home depot and bought some pvc pipe and car towing harness. After checking out some how to make your own crosffit rings on the community blog. I followed the direction and build myself a pair of rings, however, the rings turned out flat,so it's not exactly what i wanted, but for now the work week started, it's good practice on some ring exercises and will get the new rings made next week. But can't wait to practice my first muscle up..yeah..

1/2 A Garage gym Finally!!

My week off and been under the weather since the Christmas, to many people in one place usually resulted in some kind of viral infection. Any rate, today is a new day, sunshine and all and finally have a plan and a to do list for my garage.
Plan is to make space for my garage gym.
To do list:
- Organize my garage in a way where I have all the set up i need to do a work out
- modify my rack cage to have a pullup set up
- modify bench Press into a portable dipping station
- build my own pairs of Rings
So I checked out the crossfit blog how you go about building your own ring, so pretty much i got a list of things I need, pvc, harness and a couple metal braces for the pullup setup.
5 hours later...

got my pullup setup and ready to do a muscle up...haha.. and finally half a garage gym is a organize and ready for some serious wod. Sun lights are out, so the rings have to be done hopefully tomorrow, so I can at least take that to my work and work on my muscle up on down time.

Merry Christmas and a Jolly WOD

me, phong,lisa and ryan striking a pose

Merry Christmas!! Yes, today is Christmas day and we ate a ton of food, so I feel really guilty of all the empty caloric intake but no power output. We ate since 2 am til 4 pm, literally early breakfast, lunch and finished off with a huge dinner. To burn most of it off - Christmas day WOD with friends and family!!

2x for time
dip 5x
pullup 5x
box jump 10x
jump rope 100x
pushups 10x
squat 10x
200m run

finished off
with 200 situps

we had fun while doing it.. we also managed to beat the dead bush with 10lbs sledghammer and some deadlifts.

Youtube Fun Crossfit Xmas

Open Gym Basketball in Chinatown

My weekly Tuesday open gym, taking a long lunch break from work and squeeze in an hour of high intensity pickup basketball, fitness life can't get any better. Well, as always competition, cardio and fun.
I talked to the gym boss about the potential of renting the place out maybe for a after hour basketball or Crossfit time. I guess the gym is booked up so much that the only time that is available is Sunday night. But the Cost of 33 bones an hour is not bad. 8-12guys chip into renting the place is doable. We'll have to keep an eye out for this option in the near future.

Park WOD

I started my new work place in Burien and by my work there is a Park, Lakeview Parks of Burien on 160th&6th. Wow,to my suprise, it got lots of old school stuff; running trail 400 meter, rings, monkey bars, parallel bars, modified side pullups and you can jump on table. It's winter time but sunny outside, and ofcourse no a soul out here in the park, but I was told even in the summer time literally no one is out and about in the park, it's kind of sad. But in the meantime ill put it to use, My park WoD for today:
10 min/ amrp
trail run (400m)
pullups 10
dip
table jump
side pullups
L hold


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Yeah.. finally..score some metal plates for Christmas!!

Well, a must have for doing strength conditioning for Crossfit; metal plates, preferably rubber plates, so you can drop the weight, but to start with little investment, Oly metal plates is the way to go. Well I have been searching for the Oly plates for sometime now on CL, and everytime I seem to find good deals, it got snatched up before i got my hand on them. I think the main reason is these local sport stores are hoging all of them, its their job to look for deals, buy it and resell them for a profit. It's kind of annoying but I guess its free interprise. But anyrate back to excitment of my very first Oly plates, I mean 400lbs worth of plates for 120 bones, what a score. I think the reason i got them some cheap is because they are a little rusted, but heck a little time invested, and a paint job, it will be on my barbell in no time. So I am very excited and can't wait to do some deadlifts, squats, clean and jerks and some bench presses. Ideally I would like to later replace these with rubber plates, but for the mean time, I dig metals!

Another exciting day in the life of me

You know it, people want gifts, bling bling, clothes, electronic goods. Well for me, all i want for Christmas is some metal pullups, dumbbells, bars, barbell stuffs. That being said anything fitness related. So today is another shopping day for me, CL style. Today I went an picked up a squat cage, pretty much a must if you want to do some heavy and safe squat. It also came with a bench, so bench press can be done it it as well. The only thing it didn't have is the pullup on top. so i m going to do some mod to make that happened. all this for a mere 100 bucks. not to bad, it's almost brand spanking new. Another deal i got was a score on the flooring, I think most of the time the most expensive part for a garage gym is the flooring, so again on CL, the guy selling his stall mats that was used for a home gym (almost new) 3.4" 4x6 for 8 of them, I bargained and got the total price of 220 bones. i think its a deal, well, took me some time to get down to his place and got a WOD while loading them thing, it's freaking not light..anyrate now i can flop on the floor when i pooped out after the wod. The last deal didn't play out, trying to get a white board 4x5 or so, he asked for 15 bones and bargain for 10, but he wouldn't nudge, well have to keep my eye out. can't believe them thing cost half an arm. No joke..

try to do an Angie WOD

"1/2 Angie"
well i only did half the bad girl wod
5.7 minutes
50 pullups
50 pushups
50 situps
50 squats

my " jungle gym"

Open gym Tuesday

I've been kind of sick all weekend, the headache seem to persist for weekend, no WOD no energy. Today, no work, got a little better so I am going to try to make up for my at least once a week basketball.
I went on CL in the community section; looking for pickup baskeball game. With much success, I found lunch time basketball in Seattle. Cost: $5 for per game,Tuesdays and Thursdays, guarantee 4on4 and game of 50 minutes. So I decided to sign up and give it a try. To my suprise,not only did i get a full work out, i mean i had to sub out like 4 times, but the game was competitive. Overall I got a great workout, had fun and feed my weekly basketball cardio. Well, try to do it again on Thursday between work.

A Very Cold Friday Morning

Waking up friday morning, looking outside, very foggy and freezing do i want to do my WOD outside or inside? Well, I feel the friday lazyness, so i decided just to curl up the the blanky and sleep til noon and wait til the sun to come out. Psych!!The answer is hell ya I ll take on the cold and the foggy. So my my freezing Friday WOD.
2x
for time
200 m run
20 pullups
20 pushups
20 squats

Afterward, I passed out on the couch with a hot green tea in my hand..

I missed my Basketball session today..

I showed up at work and expect that my Thursday Basketball day with my client is going to be at gym, fun, sweat and a racing heart heart. Well, I didn't happened, client has a doctor appointment to attend, so I was bumped not that I not going to play basketball but I am not getting my 1 hour of intense Cardio in for the week.lol.
So I guess i have to make it up tomorrow. some how. running or some sort for my WOD.

At work WOD

2x
25 burpees
25 air squats
50 pushups
50 situps

turkey day wod

for time
100 pushups
100 situps
100 squats
50 pullups

wod

2x
10 burpees
10 thrusters (45lbs)
20 pushups
20 situps
10 jump (double touch)
20 pullups

Plyo box project!

Today I decided to build myself my first plyo box. First I looked up the how to on crossfit journal; for dimensions and cuts. what I got recycled plywood from my old counter top from remodeling the kitchen, with good size for a 18 inch box and a jig saw. Well, after an hour into removing the old nails, top vinyl glue to the counter, I got it all off. I started to mark and cut the dimension with a jig saw, wish I had a table saw for straighter cut. About an hour later, all the dimensions were cut, but with the jig saw it is almost impossible for me at least to cut it straight and flush and put them all together in the slanted box pattern with slant cut. So after much perplexing that yes i can't angle cut to make the slant box, I decided to cut it square and make a square box instead, and that what i did, all square cut and nail about 50 nails and build a square 18in plyo box.
here is the final box after 4 hours of cutting and nailing..
and testing out the box.

2x
400 meter
200 jump ropes
20 push ups
20 pull ups

100 wod

100 pushups
100 situps
100 squats
100 pullups(45pullups)

looking for pull up bars..

today i search all over craigslist for a pull up bars and luckly i found the bar setup for $20 bucks, it has pull up bar, dip bar and also push up bars in one setting, who couldn't resist, so i went and pick it up after work, drove all the way from renton up to bothel, what a drive on 405 around 5pm, not good,, lots of traffic, but it's all worth it now. And time to practice my kipping pull up, 100 pull up in row will soon be realized....

100 pushups
100 situps
5 minutes jump rope
25 front squats 45 lb
25 burpees

freaky Fiday

25 burpees
25 thrusters
100 situps
100 pushups

Monday..Monday..WOD

Oly bar
20 dead lifts
20 thrusters
40 front squats
20 burpees
100 situps

WOD "Saturday Special"

5 minutes run
5 minutes jump rope (as many as can)
for time
100 pushups
100 situps
rest as needed :)

20 thrusters 10lbs
20 burpees
60 sit ups(30u,30l)
20 pushups... Read More
5 hand stand push up

Kid in the Candy Store

Went to second hand Sports Store and was looking to pick up an Oly Bar, couldn't find any, all they have were small 7' bars, but nevertheless, i was excited and picking up some must have for crossfit; 4 pair of jump ropes, Abs roller, a football, stability ball, and 2 pairs of resistant band. While i was checking out, the owner son came in to drop of all thing, an Oly bar, I was like "Yeah".. total cost my kid in the candy store less than 10gallon of gas. I am happy, now i can do more Crossfit WOD, jump rope and practice Oly bar squat, front squat,overhead squat,clean&jerk,dead lift and sumo deadlift. Very excited! my next to buy or make list; pull up bar, Plyo box and rubber plates and of course it getting cold on the feet, stall mats would be ideal.

100 sit ups
30 squats 45lb front
20 burpees
40 pushups

1 block run
30 thrusters w 10lb
30 burpees
60 sit ups
80 pushups

2x
25 burpees
25 thrusters (10lb)
25 situps
25 pushups

Abs wod

100 sit ups
- 25 shoulder off the ground
- 25 leg raises
- 25 L side reach
- 25 R side reach
40 heel touch
1min hold front
1min Lside hold
1min R side hold

tight Tuesday wod

2x
50 squats
50 sit ups
50 push ups
50 thrusters

Wod

1 block run
100 sit ups
3 min hold
30 air squats

wod "monday more"

2x
20 Burpees
20 Air Squats
20 Sit ups
20 Push ups

calendar

Ultimate xfit Class Calendar

Getting started?

So to start!!

1. You can certainly follow my workout or main site http://www.crossfit.com/ wod
* However, it is imperative and words of warning, that you know what you are doing and know your fitness level, because these exercises can and certainly will cause injury and even death if done improperly or train incorrectly.

2. Join me & friends for fun Local Parks Meet up group. Check it out!!


3. Currently I am doing most of my training in my garage and parks
So most of my workouts are privately held, friends and family but hopefully in the very near future, once my work situated on a fixed schedule, and affiliated with crossfit and continueing to fine tune my teaching skills that I will offer classes and accept future students.
As for now, please join in and follow my blog or feel free to contact me with any question.

ultimatexfitness@gmail.com
206-795-3502

4. You can certainly check out local Crossfit Box, most will have a free intro class.

Location

My garage "the Jungle" gym
128th PL SE
Kent, WA 98030
Ultimatexfitness@gmail.com
206-795-3502

Local park meet ups?
check out park workout on the menu

Is Crossfit for me?

Whether you are an athlete, professor, fireman, parent, stayhome mom, retired or busy; in shape, out of shape, super fit, young, old, bored with same old work out routine, can't get enough exercise or simply the traditional gym and their machines aren’t cutting it then Crossfit is your ultimate answer. Crossfit is the “sport of fitness”. What is fitness?

The Crossfit is the core strengthening, conditioning program that's constantly varied, and the exercise programs are designed and based on functional movements and activities that are performed at high intensity level with short rest time. Unlike traditional machine exercises; for example the leg curl machine, its movement is in a single plane, load on an isolation muscle group, and yes, far from functional movement. Crossfit substitute exercise, “the squat”, its not only functional for sit to stand, but walk, running, jumping and just about anything that required movement at the core. It put a load on multiple muscles at multiple joints, furthermore, it’s an advance movement at the hip and legs, and with advance movement it works on strengthening at the core. With that said, the Crossfit exercises performed between an athlete and an sedentary individual differ not in the kind of exercise routine itself, but degree and intensity that an individual can perform to reach their full fitness capabilities and in turn and healthy lifestyle or elite fitness for athlete. Read more about Functional Fitness?

What are CrossFit exercises?

Example of crosffit exercises include; biking, running, swimming, and rowing in an endless variety of drills. The clean&jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds. We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump rope. There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drill. ~ Greg Glassman

So back to the question is this for me?
Absolutely!

So give Crossfit a try, visit the main site or local crossfit affiliates and I am confident that you will not be bored and it will change the way you do your workout and discover a new understanding of what core strengthening and functional fitness is all about.

Crossfit Foundations by Founder Greg Glassman

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

For full article please check out www.crossfit.com

About me

Welcome to my ultimate fitness blog, my name is Uy, I've been active most of my life, from competitive sports to weight training, but it seem there is something missing, I would get bored and loss my motivation, platueing and not gaining, and worse yet powerlifting and neglecting my flexibility which lead to numerous injuries while competiting in sports and then I started CrossFit and I was fascinated and was immediately drawn to the fun, functional fitness, the challenge of the intensity fitness programs; because it showed significant results not seen with other workouts and wish had done it all along or had coaching when I was competing in H.S, college or any organized sports.
I am working fulltime with a 7on-7off schedule, so keeping my workout and training on a 3 day on a 1 day off during my work week can be a challenge. But nevertheless, I will forged on. So, currently doing my own training and WOD (workout of the day) whenever and wherever; in my house here in Kent WA,garage gym, park, work, office and pretty much anywhere that has a surface because I believe functional fitness is realworld fitness not strap behind a machine. I believe that you can get a world class fitness level training in your garage or lose weight and stay fit or in great shape by doing exercises at home, during break from work, behind your desk, in the park or anywhere you find the urge to do exercise, because I am believer in any kind of activities are better than none and you absolutely don't have to say "I will workout when I join a particular club" I say to you " NO! It's non sense" because exercise can be done practically anywhere, you just have to be creative, be a kid again. Nevertheless, it is not the club that deter you from exercising it is your mind set.

I am always reading,learning and at the same time training and teaching my family and friends and but also very passionate about teaching movement, wellness, functional fitness, performance, nutrition, and eating strategy to anyone who are commited to a healthy lifestyle. And it is my hope to introduce CrossFit, Functional Fitness to everyone who seeks to have fun, challenge and improve their strength and fitness to live a healthy lifestyle, perform effectively on their job or raise their fitness to the next level.

My other activities:
Aside from loving functional fitness and Crossfit, I enjoy fishing, hiking, biking, motorcycle, snowboarding,basketball, soccer, softball, watching and practicing MMA and as well as reading and eating.
My Academia:
BS in Psychology/Biology with heath/fitness emphasis
AA in Nursing
Level 1 Crossfit Certified trainer, CPR/AED Certified
I also volunteer in weight training for Special Olympic.
My passion:
My ultimate professional goal is transforming lives through fitness and community.
My ultimate career goals are to be the best trainer and have my own a studio box.
My ultimate crossfit goal is to compete in the Crossfit Game.
My ultimate personal goal is when I'm 80 y.o. that I can still be able some pullups.

My Profile
5'7" 175lbs
DL:
Bsquat:
Overhead:
Bench Press:
Clean:
mx pullups:
mx ring dips:
mx bar muscle up:
1 mile:
L sit hold:
pushups:
Hspu:
situps 1min:
400 m run: