Maki Fit

WOD PR!

2008-01-26T13:34:00.000-08:00

WOD

This one I first did back on July 7th.

21/15/9 Overhead squats (just the bar)
Burpees
200 metre run

Time: 8:45 PR

My last time was 10 minutes.I realized that anything that combines the act of running really slows me down. I hate running and it shows in my WOD times. I also have to practice more over head squats as well.

I Met Angie

2008-01-24T07:55:00.000-08:00

Angie WOD
100 pull ups
100 push ups
100 sit-ups
100 squats

Time: 17:15

I actually did not finish the WOD as I tore a chunk of skin off my hand doing the pull ups. I was at 75 reps when it happened and stopped for about 20 seconds to inspect the damage. No wonder my hand hurt so much while I was doing the pull ups. It wasn't fatigue that stopped me but the discomfort. Finally when I looked I saw what had happened.On my next attempt anything under 15 minutes is gold for me.

My Best Lift

2008-01-24T07:54:00.000-08:00

Front Squat Workout
135x5
165x3
205x3
265x1
285x1
295x1
305xmissed.

I should have nailed this one but I decided right as I unracked it I would try and position the bar a bit differently. Not a big deal, I have more than 305 in me. It's just a time thing.My weight is still around the 190 mark.

Sick To My Stomach

2008-01-19T19:47:00.000-08:00

Dumbbell Burpee Clean Thruster WOD

30 pound dumbbells used.

12/9/6/
Dumbbell/burpee/clean/thruster
Pull ups

Time: 7:36

I felt sick and woozy for about 15 minute after this workout. The dumbbell was a SOB to keep between my thighs when doing the pull ups.

Deadlift Max

2008-01-19T19:40:00.000-08:00

I skipped two workouts. Partially due to being a bit lazy. I also have not been eating that great either. I am looking a bit more at the Zone diet and may start following it soon.

Deadlift Max Workout
135x5
225x5
275x2
315x2
375x1
405x1
435x1 (10pound increase from my last max sesion)

Nothing spectacular in terms of pulling. I now know that my weakness lies in my hamstrings. I round my lower back during the initial pull because I lack drive in my hamstrings. I will have to implement more good mornings and stiff legged deads into my training.

Power Cleans
225xmiss
225xmiss
225x1
205x1
205xmiss
205x1
205x1

Dumbbell Snatch
80x5
80x5

My lower back is really stiff today.

I Hate Helen

2008-01-05T17:49:00.000-08:00

Well I met with pukie tonight for the very first time. Fing brutal. I could feel it wanting to come up on round 2.

WOD "Helen"

400 metre run
21 kettle bell swings (55 pounds)
12 pull ups

Time: 9:21

Next time I'll be happy to break into 8 minutes.

Bench Press

2008-01-03T10:34:00.000-08:00

I only got in one workout last week. This week I'm aiming for at least 3. Work has been very busy lately. The last thing on my mind after pulling a 16 hour day is doing a WOD or a max workout. I can't complain though.

WOD

10 rounds for time.

Flat bench press for 5 reps (185 pounds)
Dumbbell snatch for 3 reps (70 pound dumbbell)

I alternated arms on each round.

Time: 17:00 minutes on the dot.

The snatches flew up. I started to move into singles and doubles on the fifth round of my bench presses.My right tricep is very tender today, otherwise I feel great.

Fooled

2007-12-18T21:56:00.001-08:00

WOD
10 rings dips
10 sumo high pulls (100 pounds)

For time.

I thought this workout would be a walk in the park. HA!Those ring dips slowed me waaaay down.

Time: 14 minutes.

First couple rounds were ok and then bam! Singles and doubles which took me forever to do.

I Hate Benching

2007-12-18T21:55:00.001-08:00

Benchpress Workout

My max sucks so I would like to up it to 300 even.

135x5
185x2
205x2
225x1
245x1
265x1 (4 inch board press)
255x1 (4 inch board press)
255x1 (4 inch board press)
255x1 (4 inch board press)

Burpees Hurt!

2007-12-13T05:41:00.000-08:00

WOD21/15/9

Burpee Hammer Curl to Push Press (50 pound dumbbells)
Pull ups
Ring Dips

Time: 19:49

The burpees killed me. Basically you would start in an upright position holding the dumbbells. Proceed to do a burpee with the weight, then stand up and curl the weight and push press it.

Front Squat Max

2007-12-04T16:20:00.000-08:00

Today was a strength workout. Tomorrow I will do a WOD.

Front Squat Max Workout

135x10
135x5
225x3
275x1
295x1
305x1

Power Clean
135x2
135x1
185x1
185x1
205xmiss
205x1
205x1
205xmiss
205xmiss
Quit there. The bar was bent and it was hurting my wrists when I got under it.

Clean and Press
135x1
135x1
135x1

I was just playing around to see how my shoulders felt.

Max Deadlift

2007-11-28T07:18:00.000-08:00

Max deadlift day today.

Deadlift Workout

135x7
225x5
275x2
355x1
375x1
425x1

Just chalk and pulled with a mixed grip.I stopped there. My goal is to hit 500 by my 30th bithday which is on Feb 9th 2008. I have never trained the deadlift but will start looking at how I can strengthen my pull.

Bench Press Max and Meeting With Cindy

2007-11-27T09:50:00.000-08:00

Last night was my bench press max. I've dropped 15 pounds on my max.

Bench Press
135x10
185x3
205x1
225x1
235x1
240x1

Stopped there. I had 5 pounds left in me. I'm down from a 260 press. Not good. I'm gonna add in some board presses at varying heights to see if I can get past 260. I'd be very happy with a 275 by the end of January. Seeing as my shoulders are not that great right now. The bench press has ben my weakest movement. At my best I was maxed at 315 and that was 2 and a half years ago before any shoulder injuries had happened.

I finished off with a mini Cindy.

15 squats
10 push ups
5 pull ups

As many rounds in 10 minutes.

11 rounds at a time of 9:49.

I hit the wall around round 7. I had nothing left in my upper body and I was shaking and felt like fainting. All I had was some trail mix about a couple hours before. Normally I am wiped after a workout but this was a different feeling.My goal is to get 12 rounds next time I meet with Cindy.

Power Clean PR

2007-11-25T14:47:00.000-08:00

I decided to go for a PR last night. I figured a 225 power clean was well within reach.

Power Clean Workout
135x2
135x2
155x1
185x1
205x
1225x1Yehah!
227.5x1
230xmissed.

I lost my drive during the initial pull. I didn't bother to try again as I was happy with my PR. So, it looks like I am going to try and aim for a 250 power clean by the end of January now.The other area I would really like to work on is my Press. It's probably around 150 right now. My shoulders are shot and I need to fix them. I have no power in them whatsoever and it is quite frusterating.

Perfecting The Power Clean

2007-11-21T15:31:00.000-08:00

Skipped a workout last night. This morning after my group training I got in a quick max workout. After viewing the video of Annie going for a max power clean I decided I would give it a shot. I had been doing hang cleans and relaized after watching the video that I wasn't dropping down deep enough to catch the bar, hence the low poundage I was pulling.

My heaviest hang clean was 225. That was at a bodyweight of 210. I am 190 and I curretly hang clean 185. PATHETIC!

Power Clean Workout

135x2
155x1
175x1
185x1
195x1
205x1

My form was awesome and I had lots left in me. My first goal is 225 by December. I will then set my sights on 250 and go from there.

Judomania

2007-11-05T20:21:00.001-08:00

WOD

As many rounds in 15 minutes as possible.

5 Push Presses (140 pounds)
10 ring push ups
15 pull ups

Total: 6 rounds

Judo started back up at my old dojo so I showed up. It was awesome! I'm totally body sore all over.

Brutal WOD

2007-11-05T20:18:00.000-08:00

WOD

21/15/9

Back Squat (225 pounds)
Pull ups
Push ups

Time: 15:15

Holy, I can't walk properly today. Talk about being body sore.My weight is hovering around 190. I'm having issues cutting back on the red wine.

Quitter

2007-10-27T17:45:00.000-07:00

I attempted the:
JT WOD
21/15/9

Handstand Push Ups
Ring Dips
Ring Push Ups

I didn't finish the WOD.

I actually didn't see the point because by the time I got to the second round I was doing singles every 10 seconds. Actualy now that I look back at it, I should have ballzed up and finished the WOD. My bad.

Time: 15:32

I quit at this time and I was 8 reps into the second round on the ring dips.

Skipping a Workout

2007-10-25T08:15:00.001-07:00

I was supposed to go to Judo last night but skipped out. I am feeling a bit guilty. Instead I had half a bottle of wine and watched a movie with the wife. Working 14 plus hours a day and getting in a workout is mentally tough.

WOD
10 High Pulls (100 pounds)
10 ring dips
10 burpees

5 rounds for time.

Time: 15:22

The dips were tough. After the first round I was doing them in doubles.

2007-10-20T17:32:00.000-07:00

WOD

10 Power Cleans (135 pounds)
10 Pull Ups
5 Push Presses (135 pounds)

4 rounds for time.

Time: 12:00

I was actually getting a second wind through the third round.

2 A Day Workout

2007-10-13T16:13:00.000-07:00

Workout 1 at 3 pm

Dumbbell flys supersetted with ring push ups
25x6 & 8 ring push ups
35x6 & 8 ring push ups
50x6 & 8 ring push ups
50x6 & ring push ups
50x6 & ring push ups

Pull UpsBWx5 supersetted with 5 assisted chin ups (neutral grip)
BWx5 supersetted with 5 assisted chin ups (neutral grip)
BWx5 supersetted with 5 assisted chin ups (neutral grip)
BWx5 supersetted with 5 assisted chin ups (neutral grip)

Workout 2 at 9 pm

Pistols
Bwx2
Bwx2
20x1
40x1
50x1
60x1
70x1

Front Squat

135x1
225x3
245x3
265x1
275x1
275x1

Back Squat

275x3
275x3
275x3

Judo is going well. My sensei wants to grade me very soon and is impresed with progress. However, my weight is not going down as quickly as I would like it to. That's probably due to the fact that I'm drinking too much red wine and my brothers were over for 4 days.

Deadlift WOD

2007-09-24T09:44:00.000-07:00

I've been a bit slow on updating but here is the latest workout I did. Last I weighed myself I was down to 188.8 which was on Friday morning.

WOD

5 reps of 250 deadlift
10 box jumps

10 rounds for time.

Time: 12:50

On round 7 I decided to pull in my socks and it made a huge difference. The cramping in my right foot dissapeared.

Dislocated Shoulder

2007-09-15T17:24:00.000-07:00

I partially dislocated my left shoulder during randori in Judo on Tuesday evening.

I have yet to do any WOD's as a result. My shoulder is pretty sore and I will have to look into doing some rehab as a result of the incident.

Judo and Running

2007-09-08T15:21:00.000-07:00

Last night I ran 4 km in 20:45. I ended up pacing too much. The good news is I wasn't winded so I had some gas left in me.

My goal is still to get 5km in under 20 mins. My weight is now down around 193.

I started up my Judo training again after a 7 month hiatus. This was due to a new son, long work hours and the transition to having two wonderful children instead of one.

The one thing I was curious to see was how my conditioning was. To my suprise, it was good. I felt strong when I was doing randori with a guy who was a brown belt and weighed 310 pounds. I call him Goliath.

My first comp is on the first week of Novemebr. I need to lose 9 pounds to get into the next weight division.

Red Bull and Vodka Workout

2007-09-05T15:27:00.000-07:00

Yikes, after a night of red bull and vodka watching the UFC fight this morning's workout was pretty rough. I had no breakfast and was still feeling the effects of the previous night.

WOD

10 deadlifts (135 pounds)
20 overhead walking lunges (25 pound kettle bell)
10 pull ups
20 kettle bell swings (25 pound kettle bell)
200 metre run

Repeat for 5 rounds

Time: 20:15

It took me awhile to recover from this workout.

Clean & Press

2007-08-22T20:42:00.000-07:00

32 Clean&Presses at 135 pounds 32 times for a time of 6:33.

First PB

2007-08-22T16:20:00.000-07:00

Going for a PB on my second attempt. Heh.

The first one I did in 15:34.

WOD was 21/15/9

225 deadlift
Pull ups
Push presses (40 pound dumbbells)

This time around I finished in: 11:50.

I need to work on my kipping. It is not as smooth as I would like it to be. Otherwise I am pleased with the change in time on my second attempt.

Two a Day Workouts

2007-08-18T19:32:00.000-07:00

I did two workouts yesterday. An AM/PM workout. One was more strength oriented the other more bodybuilding.

AM Workout

Soft tissue work to the shoulder complex.

Flat Bench Press 135x5 185x3 205x1 225x1 235x1 240x1 245x1 250x1

Hang Cleans 135x4 135x3 155x3 185xfailed Jumped up to quickly here. 175x1 175x1 180xfailed 180x1 I pulled it and then plled my left lat in the process.

Dips BW plus 55 pounds x4 BW plus 55 pounds x4 BW plus 55 pounds x4

PM Workout

Chest press on the ball ss with dumbbell curls

50x10/50x10
50x10/50x8
50x10/50x6
50x10/50x5
50x10/50x5

No rest all done back to back

Dumbbell Skull Crushers ss with Plyo Push Ups

35x6/BWx10 3
5x4/BWx10
35x4/BWx10

All done with no rest back to back.

Lat Pull Down 180x6 170x6 150x5 150x6 150x6 Rested 20 seconds between sets.

Swam some laps and sat in the hit tub afterwards. Today my traps are raw they are so sore.

First Run of The Year

2007-08-18T19:28:00.000-07:00

Ran 4.2 km in 20 minutes on Saturday. My goal is top get 5 km in 20 minutes. I need new running shoes. At the end of the run my right knee was sore and I had a huge blister on the side of my right foot. My right soleus was also very sore and cramped. My weight is holding around 195.

This nuts, meat and veggie thing is cramping my Starbucks diet.

Max Deadlift

2007-08-18T19:27:00.000-07:00

I've missed some entries.

Anyways I pulled heavy yesterday. Unfortunately it wasn't that good. 135x5 225x5 315x2 375x1 395x1 405x1 On the last one I was having difficulty getting any kind of a drive off the floor. My hamstring strength is not that great. I'll be happy if I can get back to 455 in the next 5 weeks or so. This was my first heavy pull in almost 5 months.

I've been experimenting with Cross Fit type workouts on my clients. So far it has been received with good reviews. I have slowly ramped up the workouts of those who are new and those that are advanced I challenge progressively. I am slowly learning how I can fit it into my training philosophy and what place it has among my clients. I am using my Saturday/Sunday morning group sessions to run the harder workouts. I have 5-7 people show up and we get a good training session in. I coach the first 15 minutes on lifts we will be doing. Then warm up and then we do it!

WOD 21/15/9

2007-08-18T19:24:00.000-07:00

WOD 21/15/9

Overhead squat 65 pounds
Pull ups
Dips
Row 500 metres

My time was 20:53. 3 minutes into it I almost quit. I just was not into the workout. Probably because I'm in the middle of moving and it's the end of a 13 hour work day with moving boxes and stuff to look forward to when I get home. My right shoulder was bugging me as well. By the second round my pinky finger was going numb. I have some major knots in and around the scapula I need to get worked out by my ART guy. I was aiming for at least a 15 minute time. My lowest row was 2:03 followed by 2:11 and 2:13.

There's always next time. Hooha!

In The Beginning

2007-08-15T17:23:00.000-07:00

I'm about 1 month into CrossFit right now and am getting back into a solid training routine. Work has been taking me for a wild ride and it's gotten out of hand.

Stats: 196 pounds 5'10

Today's workout was strength based.

Front Squat 135x5 225x1 295x1 300x1 300x1 300x1

My goal here is to get 400 for a single.

Pistols
BW plus 40x2
BW plus 50x2
BW plus 60x2
BW plus 65x2

My goal here is to do 100 plus pounds plus body weight for a single.

Chin Up
BW plus 45x4
BW plus 45x3
20 kipping pull ups

Dips
BW plus 50x4
BW plus 50x4
BW plus 50x4

I'd like my weight to be around 195-198 for competition season. Judo/BJJ comps start in the fall and I plan to dominate all my touraments. I plan on performing two strength days and two Cross Fit workouts, some altered.

Other than that I need to get my shoulders back into working shape. I have some nasty scar tissue around the shoulder jointand it's making my bench pressing almost impossible. Overall flexibility is another issue that I will slowly work on. I'll have to look into some Yoga classes.