Cherry Popping

CFSB WOD – 11.9.09

Front Squat 3-3-3-3: 205# x 2,F / 205# x 3 / 215# x 2,F / 205# x 3

21-18-15-12-9-6-3

Kettlebell Swings (1.5 pood)

Box Jumps

Push Ups

Time: 15:27

My workout was the first recorded one at the new location. It's a cool spot in Hermosa Beach. I imagine it will help CFSB grow quite a bit.

I also had my league basketball game. My best guess at my boxscore:

MIN / FGM-A / FTM-A / REB / AST / STL / BLK / TO / PF / PTS

25  / 0-5    /    2-2    /    5   /   0    /   0   /   1   /   0  /  0 /    2

 

 

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Weak Shoulders

Played some basketball with Glenn at Playa Vista. I was up the whole game and had game point at 20-11, but I let him back in it and he ended up winning 23-21. Sometimes I think I'm a head case.

CFSB WOD – 11.3.09

Shoulder Press 3-3-2-2-1-1: 95x3 / 115x3 / 115x2 / 115x1 / 115x1 / 125 x F

7 Rounds

3 Thrusters

6 L-Sit or Strict Pull-Ups

9 Push-Ups

Build up to your shoulder press 1 rep max with about 90 seconds rest in between each set. For WOD, you want to go pretty heavy on the thrusters.

Even though I was one of the weakest with the shoulder press, I was doing a pretty heavy thruster at 135#. Pull-ups started as L-Sit, but quickly turned to strict (and occasionally reverse grip).

Time for 7 rounds: 14:22

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A Long Day

Started the day with a little Crossfit and finished with some basketball...

CFSB WOD – 11.2.09

Power Clean 3×4: 115, 155F, 135

2K Row for time: 7:02

Men shoot for sub 7:00 minutes and women shoot for sub 8:45 minutes. Pace yourself to make sure you have enough gas for the last 500M.

The row kicked my ass. Shooting for sub 7 means averaging 1:45/500M throughout. That is hard. I think people would find it hard to pull a a 1:45 500, but averaging it over 2K - DAMN! Then again, I was able to manage a 7:02 on my first row for time in a competitive setting. So it's probably good that it was hard as fuck.

After that madness, I went swimming with some sharks. The intent was to go surf at El Porto, but the hundreds of leopard sharks seen below the surface threw my concentration for some reason. Everyone was talking about them in the lineup and you couldn't go more than 5 minutes without seeing 1-10 sharks below you. And they weren't small! Anywhere between 4-10 ft. I wish I was exaggerating. Good session!

And to finish off the day, a basketball league game. It was probably my best game to date. 2 pts, 4 boards, 1 assist and some good things happening that don't show in the boxscore. I felt much more confident in general. Hopefully that will continue through the rest of the season and into the playoffs if we make it.

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Basketball at the Park

I played some pickup basketball at the park with a friend from work. There were a bunch of people playing and we got a game of 4 on 4. I kinda got schooled, but it was good practice for the league games.

I would have mentioned the league game this week, but it wasn't worth mentioning. It was an early game and I didn't get there until about 12 minutes left in the 2nd half. We ended up losing a close game and my contributions were negligible at best. I didn't score, but may have pulled down a couple of boards.

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Week of 1/12/09

No P90X | Equinox + Runs | Surfing and Basketball

Mon 1/12 - Equinox | Basketball

Tue 1/13 - Equinox |  Basketball

Wed 1/14 - Equinox

Thu 1/15 - Basketball

Fri 1/16 - Equinox |  Basketball

Sat 1/17 - Volleyball

Sun 1/18 - Surfing

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Week of 1/5/09 - Recovery Week

Mon. (1/5): Surfing
Tue. (1/6): 5k Row - 19:22, Basketball
Wed. (1/7): Basketball, 2.5 Mile Run - Nike+, 1 Mile Run - Nike+
Thu. (1/8): Sick
Fri. (1/9): Basketball
Sat. (1/10): Rest
Sun. (1/11): Rest

Week of 12/15/08

Mon. (12/15): P90X Chest & Tris, Ab Ripper
Tue. (12/16): P90X Plyometrics, Basketball (with Joseph Street - 6'8 future pro maybe)
Wed. (12/17): Rest
Thu. (12/18): P90X Back & Biceps, Ab Ripper
Fri. (12/19): P90X Yoga
Sat. (12/20): P90X Legs & Back, Ab Ripper
Sun. (12/21): Snowboarding (Mammoth)

Week of 12/8/08

Mon. (12/8): Basketball, Sand Dunes at MB - 5x Sand, 1x Stairs
Tue. (12/9): P90X Chest & Tris, Ab Ripper, Plyometrics, Surfing
Wed. (12/10): P90X Back & Bis, Ab Ripper
Thu. (12/11): Surfing, Basketball
Fri. (12/12): P90X Yoga, Surfing, Basketball
Sat. (12/13): P90X Kenpo
Sun. (12/14): P90X Legs & Back, Ab Ripper

Week of 12/1/08

A P90X Recovery week. Anyone who's done P90X knows that these recovery weeks are anything but easy. The biggest difference is that you don't have to do any Ab Rippers - yay!

Mon. (12/1): P90X Yoga
Tue. (12/2): P90X Core Synergistics, Basketball
Wed. (12/3): P90X Kenpo, Basketball
Thu. (12/4): P90X Stretch, Basketball
Fri. (12/5): Surfing
Sat. (12/6): P90X Yoga, Volleyball
Sun. (12/7): P90X Core Synergistics

Week of 11/17/08

Mon. (11/17): P90X Chest & Back, Ab Ripper
Tue. (11/18): P90X Plyo, Surfing, Basketball
Wed. (11/19): P90X Shoulders & Arms, Ab Ripper, Surfing
Thu. (11/20): P90X Yoga, Surfing, Basketball
Fri. (11/21): Surfing
Sat. (11/22): P90X Kenpo, Ab Ripper, Volleyball
Sun. (11/23): P90X Legs & Back, Ab Ripper

Week of 11/10/08

After about a month off from rigorous workouts (still did a shit ton of surfing and basketball), I decided to start P90X back up again. I'll be adding some pics, fit test results, and some stats later.

Mon. (11/10): P90X Chest & Back, Ab Ripper, Surfing
Tue. (11/11): P90X Plyo
Wed. (11/12): P90X Shoulders & Arms, Ab Ripper, Surfing
Thu. (11/13): P90X Yoga
Fri. (11/14): 300 (Gym Jones), ran 1.08 mi @ a 7:48/mi pace with Nike+ on 11/14/2008 (run time: 8:28), Surfing at Huntington Beach
Sat. (11/15): P90X Legs & Back, Ab Ripper
Sun. (11/16): 300 (Gym Jones), ran 1.27 mi @ a 7:53/mi pace with Nike+ on 11/16/2008 (run time: 10:04),

Sports Day

Today was a day full of good stuff:

Yoga X
Surfing
Basketball