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Leaving It All On The Gym Floor

Wednesday, December 31, 2008

Steve-O, post workout, contemplating his existence

Workout of the day: ILLICIT
For Time:
Reps of 10,9,8,7,6,5,4,3,2,1 performed circuit style
185lb Squats
70lb Dumbbell Bench
Ring Inversions
135lb Incline Rows

Putting the "FUN" back in functional

Monday, January 26, 2009

This last weekend at Disney was just as great as I hoped it would be; great weather, fun rides and lot's of quality time with my wife and daughter.

At the end of 12 hours, however, you definitely start feeling a little punchy and are looking forward to getting back to your motel to get a good night's sleep.

As fate would have it, my 6 year old daughter, Sonnie, konked out just as the park was closing and the real fun began, as she went from fully functional to 50 lb's of added weight for ol' Dad to lug.

I kid you not when I say that from the time I picked her up and started walking till the time it took to get back to our car, I must've walked a total of a mile and a half, as well as having stood in line holding her waiting for the shuttle for almost a half hour.

You laugh, but I was thankful for all the functional work that I do with my Crossfit training, otherwise that could have been a rough way to end a beautiful weekend.

Speaking of functional training, one of our favorite exercise to curse is the Turkish Get-up, being demonstrated beautifully in the picture by Ceila Perez, my very own mother in law.

It's a tough one, as it requires you to go from a prone position on the floor to a standing position and back down again, all the time holding a heavy weight straight above your head.

As with all these workouts...it's harder, (but also more rewarding) than it looks.

Live With Passion,

Roy
 

Today's Workout: "BARBARA"

5 Rounds, each one timed, 3 minutes rest between rounds.

20 Pullups
30 Pushups
40 Situps
50 Air Squats

Are You Cherry Picking?

Thursday, February 17, 2011

I've noticed that since I began posting the WOD's ahead of time that some people tend to miss class when certain exercises are prescribed. We call it "cherry picking", which basically means choosing to participate in only the workouts in which you'll feel that you can do well in and / or like the exercises. In some cultures they also refer to it as "being a punk-ass little b*tch...but I digress.

Here's the deal: you're here for a reason; to improve, get healthier and become a better athlete, and that kind of growth won't occur if you aren't willing to confront your weaknesses and get flat-out freaking uncomfortable on a fairly regular basis. We all love it when stuff that we're good at comes up on the WOD, and conversely, we also all get that crazy, nervous feeling in the pit of our tummy when the stuff that we suck at comes up. So what? That's why you signed up for this craziness in the first place; to feel alive by facing down your fears, thus reminding yourself that life isn't a dress rehearsal...go big or go home.

It takes a lot of moxy to face down your fears and still show up for a good *ss kicking...I get that, and I respect it, because that alone makes you more proactive than 99% of the worlds population. So make the choice now to stop cherry picking, otherwise you're going to end up lazy and gelatinous, whch won't generate a lot of traffic to your E-harmony profile page ; ) 

WOD
BLACK MAMBA
For Time
20 Back Squats 185M / 135W
1 Mile Run With Weight  24kgM/ 16kgW
100 Back Exts on GHD
100 Situps
Warmup
10 Mins Mobility Drills

Pick a Fight...With a Barbell?!!

Monday, February 21, 2011

For those of you who train hard and regular, some of the most honest and real moments in your life will be spent going one-on-one against the iron in the gym. Free weights don't care what your problems are; whether you're sore, depressed, moody, tired, anxious...it doesn't matter. They just sit there being heavy and cool...taunting you...daring you to pick them up and test not only your strength and ability, but your mental tenacity, your guts, your determination...your desire to win the day.

On the other hand, you can't really say that about exercise machines, because they're full of sh*t. They make you feel strong, like you're really making progress, but then at some point you have to move some real weight out in the real world and you either get hurt or you can't do it, and at that moment you realize you've been had...that your fake muscles hold up in real life about as well as a suntan gotten in a tanning bed holds up outside in the real sun...not too damn well.

I don't like want to see cables and pulleys and cams moving when I train...I want to exert force and have the immediate gratification of seeing the weight go where I put it...that feels more organic to me. To me, training on machines is akin to being 12 years old at your family reunion and sneaking into the woods to french kiss with your hot 3rd cousin; it's full of promise in the beginning, but ultimately leading nowhere fast while leaving you disoriented and with a disturbing metallic taste in your mouth. (lol)

So next time you train, declare war on the weights...pick a fight with them and give it everything you've got. Understand this, though; you can't beat them...the best that you can hope for is a draw. The real victory will be in stepping up and giving it a 100%, understanding that adversity does not build character, but reveals it.

WOD
DOUBLE YOUR PLEASURE
Power Clean Ladder - 15 MInutes
* 1st minute do 1 x PC, 2nd minute do 2 x PC, 3rd minute do 3 x PC all the way to 15 PC at minute 15.

- Rest 7 Minutes, then...

15 MIn AMRAP of
5 Pullups
10 Pushups
15 Squats

Birthday Girl!

Thursday, November 17, 2011

Happy 39th Birthday To My Sweet Melissa...
The most amazing wife, mother and friend a guy could ever ask for...
I love you!!

WOD
The Ensign
3 Min AMRAP / 1 Min Rest / 6 Rounds
3 Power Cleans 155/95
6 Pushups
9 Dips/Squats
* Rounds 1-3-5 do all dips / rounds 2-4-6 do all squats  Score is total rounds completed. Partial rounds count, but only if you complete the exercise in its entirety before the bell sounds.
Strength
Find 1 Rep Max Power Clean
Warmup
Active Stretching and light power cleans