1 mile run day wod day

I started my work week but that does not mean I will stop progressing, doing the wod or practicing form. I brought my wooden stick to work and of course practicing and vocalizing all key performance points of the foundational movements. It is quite a work out in itself if you are just practicing the movement. I also did alot of study up and putting together a beginner package and on ramp curriculum.

Point of the Day

They say if you not afraid or have a fear for your work out, you are not doing it right or perhaps you are plateuing or boring or lack of intensity and hence lack overall improvement in fitness. In another word, you can run and run and run until your body burned out but yet no gain, why? Because you running intensity has been overcame by your body adapation and this will lead to plateu and decline in performance. So, a mile run seem to be an easy thing right? Well, for me it isn't, sure most people can do a mile with ease, you can go on the track and pace yourself out for a mile or run a mile and call it, but if you truely want to build intensity and challenge yourself or to create that greater neuro adaptation, a mile run can be tackled or done in different angle to challenge your body, of what crossfit called it constant varied intensity, for continue adaptation.

Today, for me, sprint the first lap as quick as you can, try to do it in a min then ran the rest for under 6 min. Now, that mile just got added a new dimension and sure will get you a work out. Go give it a try and i m confident you will look at your running routine with fear and jitter.

There are so many dimension that one can implement to break that plateuing effect
My next dimension of my mile is to run the first 3/4 and sprint the last 1/4.
sprint, run, sprint
run, sprint, run


My Wod
sprint the first 400 m time it 1. 3 min
ran the rest for a mile time it 6.5min
rest for 4 min and did 20 pullups 2x total of 12 purposeful min of workout.

my goal under 6min mile..

Tuesday W n G day

My weights and Pullup day work out, continue with my training on DL and Bench press.
The NW regional for the Crossfit game is this Saturday and Sunday in Monroe Washington, I really would like to go and check it out, unfortunately it's on my work week. Very dissappointed that I am not going to be able to check it out. Hopefully, I will be able to make the trip to Aromas, Ca for the main event game. It would be an amazing experience to say the least.

Work out point of the day
In exercise often time people would have, say running day (cardio) and gym day(lifting day) and they would break it down to often separate days. Well for the Crossfit the programming, there are three modes of training, the W,M,G. W for weight, M for Metabolic or Cardio and G for gymnastic or body weight exercise. And programming involve a progressing and mixing of the modalities, the more modatities the higher the intensity (requires more elements of fitness) of the work out. Case in point the one mode days are the dreaded days and the three modes days well are hell days. So the next time you see a work out or a wod, it's not because they just pick it out of a hat, there are science and method behind it.

Pullups 20 10 5
DL 375 rmax
Bench press 250 rmax

Yeah! First Group relay Fun wod!!

Loi, kellie, mike, phong,lisa,jen,me,sarah

We had our first group fun work out tonight with friends and family, thank you guys for coming out eat food then work out.. crossfit style.

Warm up, squat clinic then scale n modified version of Helen, DB swings(10-20lbs), pushups, 200m run for 5 min as many reps , do it in team of four and add up the total reps. a little mixed up on the rep counts.. but nevertheless all the effort were there and good job Guys!

practice practice.. 9 foundational movements..

Being a good athlete does not always translate to being a good coach or trainer. Far from it! So I set myself to learn as much as I can, absorb all the teaching skills and master all key foundational movements of crossfit. These are; squat, front squat, overhead squat, shoulder press, push presh, push jerk, deadlift, sumo high pull dl, med ball clean. additional movements; pullups, dips, muscle ups, snatch, power and oly clean and others.. these are some of most technical movements that one can mastered. And be able to teach others about these movements is even more technical, I know that it can't happen over night, I know that it's a learning and practicing process, I know that my teaching skills can be honed and sharpened through practice. I believe that with my unwavering passion,determination and love for crossfit and coaching, passing on what's crossfit is all about to others, that I will put my athletes above all, that I will not short change or undermine their development and abilities or full potential of being fit and healthy because I have not done my homework or practice or teaching the technicals. With this writing to remind myself that I have lots to learn, but yet confident in my abilities that I will make the best out of my athlete.

My profile: 1RMax for today (shouldn't have done all this in a single session, dont do what I do..haha)
DL 350lbs (3 300,3 330, 3 340, 2 345, 1 350)
Bench press 230 lbs ( 5 205, 5 225, 1 230)
Back squat: 300 ( 5 250, 3 275, 2 295, 1 300)
Pullups: 30
L Sit: 30sec
Pushups: 90, Ring pushups: 35
Ring Dips: 30
Hang straight Leg raises: 21
Power Clean: 185lb

Yeah I m offically Level I Crossfit Certified Trainer

I just got done with level I crossfit cert this weekend at Rainier Crossfit in Puyallup. It was a 2 days event for certification training. Anxious and anticipation were building up leading to the event, but all nerves settled as we set to do the Fran. 21 15 9 95lbs thrusters and pullups for time toward the end of day one. The two day events, we learned about the 9 fundamental movements, the 10 domain of fitness, what is crossfit and fitness. But most importantly it is in functional movements that we are practicing and that training should be for life as it is in the pursue fitness. beside the theological teaching, there were the exercises, programing, scaling, supplement exercises, zone eating. All in all it was a great learning event. Because it is essential to learn basic foundation movement to build on, and this even will teach you just that the correct and essential forms. I dig it. Now it is my hope to introduce to those that seeketh.

Training for Level I Cert

My off week and very excited about this weekend, level I cert, is finally about to approach and counting down the days. haha.. Also training on my zone eating strategies.

Practicing on Fran
21 15 9
95Lb thrusters
pullups

finish of
400 m run
21dumbbell swing (40)
12 burpees

1 mile run + muscle ups

No basketball for my cardio day so I went to the track and did a 1mile run for time 7:00 min. My goal is 5:5 min mile, been doing basketball for cardio and 400m run to working on running with pose method. After my run wen to the Burien park and did 2 sets of 10 muscles up (with some kipping) then finished off with 10 pullups. Got my sweat out so I feel great. Besides, it's a beautiful afternoon.

Finally my first muscle up..wait my 5 in a row muscle up and how you to can do a muscle up

Finally after months of training for a muscle up, I finally done it not 1 but 5 in a row and 2 sets. Now a muscle up is a combination of a pullup and dip in one. It is one of the hardest if not the hardest move one can do and not to many can do this. So it is liberating to know the I conquered this quest.

My training for it:
Try to work your way toward at least 20 pullups and 20 dips ( ring dips are best) in a row
next up work on how fast you can do it in 1 min this will work on your power that require to do a muscle up. Consistently train to do 20 pullups and 20 dips every other day and many set as you can. Also do some reverse dip on the bar. And the technique of over the bar hand grip as well as quick burst of a pullup. There you have it, now go out and play.

My next project will be video taping on how I train for muscle up at different parks in and around Seattle area that have pullup bars. It's sort of like a park guide to crossfit friendly park and/or how to train for a muscle up.

And another project will be traveling and doing crossfiting in other part of world, mine will be Vietnam when I travel there this coming April. Doing my crossfiting in strange places..haha..should be fun.

Practicing on Olympic form lifting

yeah, 2 weeks away from my Crossfit Certificate I very excited. So training and practicing Olympic form lifts.
Using Wooden bar and 45 lbs bar
Practicing correct form of lifting exercises

DL
Clean & Jerk
Snatch
Push Press
kipping pullups

Cash out
Front Squat
Sumo deadlift

Training for muscle up
10 pull ups
10 bar dips and reverse dip
10 jump muscle up

Some idea for other form of exercises
keg lift, keg carry, keg press; fill with half full water can create an imbalance movement of the object therefore requires muscle to work harder; for balance and stabilization.. very cool.

Back from a weekend of hiatus; i see basketball as a way to take out some aggression.

Well, I got back from a weekend trip, it was fun, but no WOD made my body itches and my muscles twitch. So today I got back to my weekly basketball, usually I played an hour of full court of basketball but today I played two hours.. so to push myself to the limit of what my lungs and heart can push. So to my surprise I did it and felt good about it.
It's all about the preparation, pre game prep. psych yourself up to the possibility of the game you are about to play, and not to think that you are tired or the play, but feel the play and enjoy the flow of the game.

Group WOD

Good job guys!!
For now just to complete the wod is the goal and hopefully time the work out will soon be implemented..

WOD

5 min warmup
jump in place, jump rope, tire jump

2x
10 pullups
10 pushups
10 10(fe) 20(male)lb DL
10 " " thruster

Cash out ( practice or playing on other stuff)
tire passess(or pushes)
tire hopping
50 situps

Yeah, another added equipment..Big Crossfit Tire

Well, I have been again checking CL frequenly for a free tire, not any tires, but a big old tractor tire, so it was my luck I came across one in Renton. So contacted the lady and told her I'll come by today and pick it up. Today, the last day of my work week, and it is my half day so after I done with the meeting I can rush over there by noon to pick it up. I going to be that easy. Well, to all my senses the boss was late and worse yet he had hours load of stuff that he going to throw at us. Man, sitting there zoning off all the crossfit tire exercises that I can do with this new toy; the jumping tire, the lifting and not to mention the sledghammering.. when is this meeting going to end? Well, the freaking meeting ended like 5 hours later, and way pass the 12noon. So i rush home, pick up the truck and rolling over to the lady house, she nice enough to put in the driveway. No sure how she got it there, but anyrate, I loaded that thing with a help from my lil sister in law. So I was excited and best of all it's free and the lady is loving that we clear some space for her house.. and ofcourse another crossfit equipment.

WOD log

Ok going green, save pen, paper and keep them forever, how about online log of your work out. I created a workout log online using google doc/excel. you can keep track of your work outs and see your progress. It's pretty neat, you can do it for yourself and invite others to join in and actually add their work outs and be able to edit them whenever and possibly whereever. It's pretty neat. Check it out!
WOD Log
January '10 WOD Log
Febuary '10 WOD Log
March '10 WOD Log

Before work week start WOD

It've been raining for days now.. and the garage is flooded, but what the heck, got my music system on and wod i will do.

warm up
2x
15 pullups
115 lbs deadlift 10x
115 lbs front squat 10x
40 lbs pushups 10x
115 lbs barbell thruster 5x
10 rope dips

Yeah.. Got myself a dumbbell set and a white board project

Yeah.. Today I picked up a set dumbbell for a pretty good price, from 10lbs to 40 lbs in 5lbs increment plus a rack. Had to travel far but it's well worth the price and it's practically new, and ofcourse ready for my crossfit dumbbell exercises.. thrusters, pushup rows, pushups, flys, you name it, we got an excercise for it.
I also did a white board project, because I was very frustrated of not able to find a decent white board for me to use. So true to me, I went out and make my own white board.
material/cost
2x3 Plexiglass home depot cost $14 (bigger cost more)
white plastic spray paint (3)
4 screws.. free from my tool box

Instruction:
First drill four hole in four corners with the plastic protection sheet on
Peel the back end of the plexiglass, its good to drill on a scrap piece of wood and then spray the back and let it sit to dry. It is also good to slant the board on the scrap board to the paint won't pool if you spray too much. Just a thin layer will do and spray more if needed.
put it up in on your wall.
There you have.. very simple and much slicker and easy to clean than your regular white board.
one more tip: If you have a permanent marker on the board, clean it with.. you guess it gasoline.( car engine cleanner) but dont mix it with anything flammable.

Sunday and Tuesday basketball

I've been somewhat hectic but still keeping up with basketball cardio on Tuesday and Church Basketball on Sunday. Hopefully work my way to train for my half marathon this coming spring..

Saturday at the park..WOD

Recovering from the New Year fluid consumption. It's the second day of the 20/10 and yes another park day. Well pretty close to the park in Burien, there is a grade school and suprisingly there is a old school track for running and field goal post for pullups, old school I mean, the track aren't paved with the hard surface where you run like on sand so it's actually a good thing, not alot of shock up on your joints, good for long distance run and a perfect training setup for 1/2 marathon training. Being the second day, I noticed as time trickled toward the afternoon, more and more people joined in on the track for walks, I am assuming these are the new year resolutioners, well anytype of exercise is better than none, so it's a good sight to see more people making an effort to get some exercise and change the things that kept them back. Hope they'll keep it up....

my park WOD for time
4x
1/2 lap 10 pullups
so 1 mile 40 pullups

My Grandfather Member/Student

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..