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Peace. Love. CrossFit

July 23-24th- 25th. Rest....and beach --- off we are in the Greyhound bus

Saturday was Beach day - LIRR to Long Beach !!

It was really hot so the waves felt awesome. 

I walked out in the ocean with my new glasses - like all the other people that was standing in the water with glasses on---then Neptune knocked me over and even though the water was knee high when I was standing it......the wave completely drenched me and the glasses are now a possible artifact for future archeologists.  

Pissed.

Sunday.

Lot's of errands before we take off on our bus ride.

I am really going to miss NYC - my old friends, my new friends.

Things are not the same without you all........

I will be back soon though.

Monday.......-Wedensday night or actually Thursday 1AM

Up at crack of dawn - not to go training.

I would have loved to do 10 rounds of stairs this morning - I would have done 20 -but now we are on the BUS....

Greyhound......

I have been warned by everyone I told about this trip-.....

everything from good advise to 'oh my god.....'

Well.....we had a little of both before the bus took off.

I bought drinks last night - forgot those in the fridge

I bought neck pillows  - got those

I have a long sleeved shirt with me –  if the AC is working……

Got everyone up early to take out trash and get to Port Authority.....check

All the bags are still with us…..

7:00 we are on line - checked one extra bag $10...ok that is fine

checked out people on line.......

here is my tally 

mellow hispanic couple - dude asked me about my tattoos......( they later argued quite loudly with the bus driver before getting on the bus…

mellow other dude

sort of transient girl with back pack - she was sleeping

young guy with no luggage......talks a lot....seems very off...staying the fu*k away from him…

one lady that does not seem to understand a lot and she is driving the bus driver crazy.

2 more mellow friends

some college kid couple 

an african lady 

and a bus driver who is a little like Michael Douglas in  'FALLING DOWN'......so I 'yes sir'ed him' and we're cool .....

Just now leaving NYC through the tunnel, NJ is our next state....

I cought a glimpse of the NYC skyline as we’re now heading into the unknown…….

And someone has not closed the bathroom door so the door keeps slamming into the door frame….

In philiadelphia we got a whole new cast of characters .
Hasidic Jew who is reading Hebrew
Some really big fellows that needs paleo bad !
An of course our bus does not have tv wifi or outlets :-)

In Harrisburg we got a national guard  he looks like a vidual anti ' and a real Amish boy amongst others
- next stop is a longer one - we can eat they say - we'll see what they have that is Paleo :)
They had popeys burgerking Starbucks - ice coffee it is
I got some of my fellow passenger s to appear in pictures and some of them wAnted to take pics with me - I guess I should start to get used to people taking pictures of the tattoos - I do the same with others that have them
Pittsburg - new driver
Short stop but we had to get off

Amazing clouds outside Pittsburg

Cambridge , ohio is next
Oh and the lights inside the bus do not work ....,
And the Mall areas all look the same.

 Then we changed busdriver every 8 hrs or so...

So many people and stories 

Took a lot of pictures .........

Paleo is tricky at rest stops...been a lot of beef jerky and a hamburger without bun or two......

We got to LA safe  now final prep for  - The GAMES!!!!!

July 22 - Morning Stairs and Evening Bikram barbells

7:00 in Morningside Park - about 98F/
these stairs are something else....maybe they are steeper, landings are shorter.... they are just killer .
8 times up fast - down slow....
then static holds for hamstring apx 5 mins -20s hold switch.....
then stairs in combo with the static holds -pretty much smoked my hamstrings totally...but gooooood.
legs hurt a bit but are healing well still......

6:00 PM in the basement----mind you it is 104 outside - Inside was fine ....cool even, until we all started lifting


Press
5x 35lbs
5x 65lbs
5x 70lbs
3x75lbs
1 x 80lbs
5 x 85 Push press
3 x 90 Push press
4 x 95 split jerk
2 x 100 split jerk
3 tries on 110 split jerk NG
3 tries on 115 split jerks NG (This is my prior PB)
2 tries on 120 -NG
2 tries 125-NG
2 tries 130-NG


These are not exactly bragging results but it is where I am at right now.  


Tabata handstand x 30 rounds - that is 15 mins!!!!
That sucked after the presses 


I have a lot of work to do - Awesome!




Peace. Love. CrossFit.

July 20th and 21st

Wednesday was a rest day!
good for my shins...they are closing but really banged up.  It sort of hurts  quite a bit.......when I use my legs.


This morning I stayed home - not so great at all.
Going for the PM class -  weather is at about 100 % humidity and around 102 degrees/38C....kind of like inside a mouth (yuck!!!!)


So if anyone is ever complaining again that it is a little hot in the box I will LAUGH!!!!!!


4 rounds up and down stairs with 2 x 53lbs(24kg) kb - It wasn't so much the weight and the stairs it was the sweaty slippery cramping grip......
3 rounds run up and down on other side tap ground and back - rainbow stair run....no extra weight.

10 swings @16 kg
10 KB-snatch-One-arm 32lbs/16 kg (5 on each arm)
10 hspu


2 x 1 min handstand hold




I got some schooling on my snatches and on my swings so I did a few more.

tomorrow we meet again at 7:00 AM - got to get all the training I can in before the bus ride.




peace. love. crossfit.

July 19th - hip opener and tabata hand stands

the coffee cup was smiling at me :-)

7:00 AM


....a bit banged up.....the shins are very sore but wounds are closing it looks like so I am trying not to rip them open again.....
Coach was not happy about this little twist to things - makes moving fast very hard.....so 
about 20 min hip mobility.......sitting in squat...walking in squat....try to get one leg forward......and so on....


then hand stands 20 sec up -10 sec rest x 10 or 12 .....felt like forever.


now - redressed the shins and they are under ice......!


6PM class - let's see what's up....
Hamstring static holds...
Shins are pretty bad....


Peace. Love. CrossFit.

July 18th - GROSS -stairs and box jumps and a bad jump off - and back at it!!!

Ok 6AM start in the park today 

when the alarm sounded at 5:00AM I was not so into it but I got up.

It all started great with the dreaded 10 rounds of 3 flights of stairs -

legs felt like lead from last weeks brutality but it was doable-I felt I was slow today.

I think it takes about 15-20mins

then back to the box jumps....we had 100 to do 

did 10-11-12-13- going for 20 and at about 13 I had a lazy jump off.....I do not advise anyone to have a lazy jump off - 

so total was about 50 box jumps - after my spill we sort of stopped...for the morning.

I shaved the skin off to the bone on both legs -not great for training at high level- really annoying.
Note to self an all others that want to stay with healthy shins !Again - no lazy jump offs!!!! 

after cleaning them - more peroxide

one tape leg shut

nice and wrapped

Icing this crap to make 6PM count-we'll see if I can participate.

Oh yes.....got everyones back pack and walked double step up the stairs in the park on 148th street.....10 times

then static holds 20 secs hamstring focus ----for ever......heel to ass x 50 times each leg at least.....

knee up and heel to thigh....x 30 times each leg at least....

it was so muggy and even though I was doing static stuff I looked like I had run 10 miles.

peace. love. crossfit

July 16th - workout and massage

Team wod - 

30 on climb on top of stage as a warm up

Run one Lap up stairs down stairs  flat.

10 burpees

Rest while team mate is running 

4 rounds

3 max hold hand stands 

1 hand handstand

100 push ups 

90 massage-------

now I feel like I have been in a fight.

Rest day tomorrow.

peace. love. crossfit.

15th July - stairs and box jumps to a new level - schooled on back squats

breaking the habit of staying within the comfort zone....day 1 


7:00 AM
10 rounds of stairs running-2 steps at a time 3 flights....
I ran all rounds - tried to push a little more than last time and I think I was faster.  No idea how long it took.


box jumps - onto bench......
big time tutorial - I have never gone thru box jumps like that - breaking it down....
I felt totally spastic and out of rhythm....but we slowly strung together 2,3,5,6, and then 10 unbroken=PB!!!


6PM
.....


95 lbs bench press 10-1

95 lbs back squat 1-10

I got some serious critique on my weak back squat.....

My hamstrings need to get much stronger and I have a lot of work to do......pretty messed up that I bench close to what I back squat in reps......

I definitely had to push hard and past the comfort zone to get thru the workout.

then

100 kb swings eye level 24 kg

I broke them in 10's not so bad.

peace. love. crossfit.

14th July----breaking up with the comfort zone

.....
well I did train this morning and I did push myself.  
However, I am sort of stuck at the edge of my comfort zone...sounds familiar? 
I have not realized it as clearly as today, so for me it is new.  


I decided today I am breaking up with my comfort zone. In all aspects of my life not just the training, everything.


We'll see how the rest pans out :-)


peace. love. crossfit

July 14th-Hill run and box jumps......say no more

7:00 AM
lovely grassy hill on 135th Street and St. Nicholas......
I asked one of my fellow morning crew from CrossFit Harlem what they usually do here and all he said was that is always awful......


run up the hill back down and then 10 box jumps
x3 
rest 2 mins
5 rounds.
trick was that the fastest one got the rest time....so if you were slow you got less rest.
I was last and got no rest....for 15 rounds - oh well......


it sucked and legs are totally wobbly.....
took between 30-40 mins......
AWFUL and BRUTAL.


loved it.


peace. love. crossfit.

July 13th - rest day and Foo Dogs......

went to see an old friend at East Side Ink - talked a bit about tattoos of course since that is his profession..went to lunch with my friend and her hubby and walked around the East Village.

I want 2 new ones (tattoos).....but time is not right.

Sports bras and back/rib tattoos don't play nice.....

Otherwise a pretty mellow day in Nueva York.

Peace. Love. CrossFit.

July 12th....more stairs and smoked shoulders

7:00 AM workout - I managed to eat before and I think that helped a little..


10 rounds of 3 flights of stairs.....
taking two steps at a time - not really all that quick this morning..
backwards run - trying to pull heels up - I got to dig for that - need some rewiring of the neurological pathways ....but it was a little better today...


then for fun and to warm up the shoulders 
1 push up - bear crawl about 5 yards/meters 2 push ups and so on until I got to 10.....the last 2 rounds was pretty gnarly on the shoulders...


tried a one-arm hand stand after but failed to hold it - rushed ....


I want to do another work out today but I think it will be a whole lot of stretching and some squat sitting....need to limber up a bit...legs feel a bit like telephone poles at the moment.

No matter how tired my legs are -I don't want to sit on this :-)

peace. love. crossfit

July 11th - run backwards.....or up stairs or both.....

yesterday was a rest day - we spent it at Six Flags !!!!!
Roller coaster heaven.


Today was not a rest day 
7:00 AM
3 flights of stairs x 5
100 push ups - every time you break run to the 50 yard line and then back to continue....
I did 25-15-10-10-10-10-10-10


then burpee shuttle....
1 burpee run to 40 yard line 2 burpees run back....until I was at 12 burpees.


400 m backwards run - lactic BURN !!!!
sprint 5 yards touch line -run backwards 5 yards drop to chest...x 20 - legs burn at this point 
about 10 min backwards tutuorial...pull my freaking heels up.....working that posterior....;-)


Rest during day .....

6PM workout

10 min stair run 

I got 7 rounds - we were going for 10

Stair sprints x 6

Fastest 9secs

Slowest 10 secs

3 times chase up stairs 

Lost 2 times 

20 push ups each time-penalty =40 push ups

Then race by elimination - I was out the first round 

peace. love. crossfit.

July 9th - handstands and burning legs

Warmup run - 8-10 mins up stairs down stairs up hills down hills -

old Harlem - new Harlem - bottom line, legs burned .....and I was at the rear :-)

Handstands - hold x 5 

Hspu x 10 mine are getting deeper but not full ROM.

Bottom to bottom tabata squat x 4 then run loop (up stairs, down stairs-flat about 400 meters)

3 rounds 

20 hspu not full ROM but getting better

One arm hand stand right and left !!! Pb !!

Peace. Love. CrossFit.

July 8th - working on weakness

We had a weakness elimination day 


burpees 5 min tutorial
30 unbroken burpees
push ups - locking out legs 5 min tutorial- game style 
x30 - not unbroken


DU-one of my weaknesses
I got 18 16 20 .........tried so many times to get a 30 unbroken
ran a 400 to get the jumping out of my head.


I was supposed to get 30 but I got 25 as a max today..... new pb!


peace. love. crossfit.

7th July -

CrossFit Harlem

July 7th - Four Corners

......
7:00 am group assembly at Riverbank State Park....CrossFit Harlem morning crew !!!!!We are a sweet looking bunch at 7:00 AM :-)


150 'DU warmup while the others ran-


then 4 corners....
5 situps
5 burpees
5 push ups - games style
run to the next corner -repeat- keep going to the next corner and so on....
around the football field---- 4 rounds-----

It was hot and pretty humid

good workout.!!!!!

peace. love. crossfit.

July 6th - morning from hell

the unknown and unknowable......
yeah well
7:00AM 
met up with the CrossFit Harlem morning crowd at 145th Street and Riverbank State Park.


Since I can't run quick at the moment I got everyones bag (about 20 lbs....or maybe it is because I am the newbie I have to carry all the bags ....) and ran slow 800m
then 
30 get up anyhow onto armpit tall concrete block.
weighted run 50 meters...
go back and do the 30 getup anyhow and stand up on top
weighted run 50m
30 bench jumps
weighted run 50 meters
30 burpees
weighted run
100 meters
15 box jump
20 m lunges
200 dus
100 bench jumps


No idea how long it took----about an hour ???
It was about surviving ;-)
Near death experience morning wod.......




Peace. Love. Crossfit.

July 5th DU's and Track

jet lagged and still banged up hamstring


met up with coach Syn at Riverside Park and 145th Street.
there was me and my kids and two more happy early birds , Mark and Stacey...I think I am bad with names but I'll get them again day after tomorrow

..7:00 am track session....yay


150 DU's 
then 
10 x 400 m 
rest as needed 
no times taken


my 9th lap was the best one.........


felt pretty good although it was pretty warm already......


peace. love. crossfit.

July 3rd - TT Row 29:31

so since my walk yesterday took 29:31


today was row TT(time trial) for 29:31 


I was hoping for 6000 m
I got 6497meters.....


Tomorrow is a rest day -thank goodness!

Peace. Love. CrossFit.

July 2nd - 10 min AMRAP DU's then move yourself 2 miles

I was  not looking forward to jumping but today was a pretty alright day.

10 mins AMRAP DU's 
I was aiming for 100 at least.
1, 11, 3,14,11,4,12,5,4,2,11,15,4,15,14,5,2,4,16,7,1,3,4,11,3,2,3,8,2

I counted 192 in the gym----must have been tired
TOTAL is 197!! yay.

walked home to dump my bag ca (10mins break)

then 2 mile (3,2 km) run
My Ego wanted to run and my mind to but my hamstring said NO!
I did something I am challanged in - I listened to my body and walked real fast......
I behooved me to be fast since whatever time this took is how long my row is tomorrow......

Oh well,
2miles walk - 29:31 ....average pace 9:12/km...

So tomorrow I row as far as possible in 29:31.....see how far I get....6000m?


Peace. Love. CrossFit.

July 1st - 30 hang power snatches @65lbs/30kg

yep yep yep.....

Hang power snatch..... BW is goal .....hahahahaha just kidding
I have not done a hang power snatch for a while....

Considering that my power snatch pb is 77 lbs/35kg....today's WOD was a challange.  

65lbs/30 kg 30 times -hang power snatch
a whole bunch of quasi press bullshit on a lot of them

6:40......

But on the bright side - nothing broke and my shoulder tolerated it real well. No Pain.
One more thing - It does not help staring at the bar - it doesn't get lighter.....

Peace. Love. Practice. CrossFit.