Thursday, December 31, 2009

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, December 29, 2009

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..

Monday, December 28, 2009

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.

Friday, December 25, 2009

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

Wednesday, December 23, 2009

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.

Monday, December 21, 2009

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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Sunday, December 20, 2009

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!

Tuesday, December 15, 2009

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..

Monday, December 14, 2009

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

Saturday, December 12, 2009

my " jungle gym"


Tuesday, December 8, 2009

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.

Friday, December 4, 2009

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..

Thursday, December 3, 2009

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.

Wednesday, December 2, 2009

At work WOD

2x
25 burpees
25 air squats
50 pushups
50 situps