WOD Now. WINE Later.

We started crossfit on April 1, 2014. Errday! Errday!

[barbellsandfortitude]

fraziergraphix

[wodnowwinelater]

I am BACK! & I'm changing everything!

Hello there!

It’s been awhile since my last update…almost a year? I’m not sure but I’m here to say that I’m starting over again.

But I’m changing everything.

I used to go to a crossfit gym and get 3-5 workouts in every week. But unfortunately I’m not going to the gym no more. I’ve learned it in a hard way…my body was so used to having that intensity workouts frequently, I gained lots of weight when I was traveling. I also don’t work at the same place so going to the gym became harder.

I signed up for a commercial gym a few weeks ago that’s fairly close to my house. Now I know I can go there on weekends! I’m trying to go there about three times a week.

What is my current goal?

Simply I’m going for a weight loss right now. I have gained about 25 lbs. (10 kg) in 2016. It’s time to get fit again!

My monthly goal for March is to lose 5 kg from my current weight.

How do I program my workouts?

I divide up to 5 sessions of 2 movements. I’ll talk about it in another post 👌

What about diets?

Yes. I’m doing restricted diets. I’m mixing ketogenic diets and some other diets. I’ll upload the food that I intake and will talk more about it in future posts 💪

[barbellsandfortitude]

Instagram: prestonsmithphotography

[wodnowwinelater]

This is definitely my crossfit crush. Jacob Anderson, everyone.

[wodnowwinelater]

Post workout meal. A hawaiian coconut pancake! Yum!

[wodnowwinelater]

Thursday, Aug. 4th

I felt a bit more flexible today than yesterday

WU: Hip opener walk Lunges Butt kick Wall squats Shoulder pass through Shoulder pass through in squat position Overhead press from shoulder blades Overhead press in squat position Overhead squats

Strength: 5x3 Push Jerk @40-65 lbs.

WOD: 3 RFT 21 S2OH @40 lbs. 12 C2B 9 Burpee over box

[RESULT] 9:??

I was gonna do 45 lbs push jerk for the WOD and I put 2.5 lbs. plates by mistake lol burpee over box was hard. I didn’t like the lateral box jump at all. I should’ve gone a bit heavier on push jerk when we did strength. I feel like I’ve been taking cf too easy lately. Gotta push harder. When we were stretching, my hips felt a little bit flexible today. It might be because I stretch after a WOD yesterday. That made my day.

[wodnowwinelater]

Wednesday, Aug. 3rd

Run outside, she says.

WU: 200m run Hip opener walk Shoulder stretch using a wall

Strength: 12 EMOM even: 5 box HSPU odd: 7 Deadlift @75-90 lbs. WOD: 5 RFT: 200m run 10 box push up 10 Deadlift @80 lbs.

[RESULT] 12:33

Omg this WOD got me sweat like crazy! It was really humid outside. It was hard to breathe toward the end of the workout. After a WOD, we went to get a Hawaiian pancake nearby. It was delicious. Quite a good day!

[wodnowwinelater]

Tuesday, Aug. 2nd

No strength, Just WOD

WOD: For time 800m row 15 power clean @55 lbs. 30 jumping pull up 15 power clean 800m row [RESULT] 12:40

I was a bit busy today and didn't have time for a class. Rowing was a bit hard but I think I did well overall.

[wodnowwinelater]

Monday, Aug. 1st

It's already August! Summer time!

WU: 5 min AMRAP 5 KB deadlift 10 V sit-ups 15 slow squats

10 shoulder pass through w/ pvc pipe 10 shoulder pass through in squat position 10 shoulder press 10 shoulder press in squat position 10 overhead squats

Strength: Snatch practice

7 EMOM Snatch complex (power snatch-hang power snatch-overhead squat) @35-50 lbs.

WOD: 10 min AMRAP Ascending ladder of: 4 Knee raise 4 One arm KB snatch each

Start the ladder from 4 and add 4 reps each on the next round

[RESULT] 198 reps total

After 30 min,

boot camp WOD

5 min Metcon + 30 jumping squats 4 min Metcon + 30 starfish jump 3 min Metcon + 30 hang twist 2 min Metcon + 30 mountain climber 1 min Metcon + 30 burpees

I did two wods today! I was super exhausted at work. Probably Shouldn't do two wods and go to work and school afterwards :p The first WOD was fun! I did up to 20 reps each on the ascending ladder.

[wodnowwinelater]

Wednesday, Jul. 27th

double under it is.

WU: Foam roll Rollover Ankle mobility

Strength: Back squat 7 EMOM 1-1-1-1-1-1-1 @80-100 lbs.

WOD: 10 min AMRAP 30 DU 10 Front squat @55 lbs.

[RESULT] 6+16

I'm not proud of this result. I could've done better. I took too much rest when performing double under. I wish I could redo it. Eh.

[wodnowwinelater]

Tuesday, Jul. 26th

Love 10am morning workouts!

WU: 400m run Hip mobility Shoulder mobility Shoulder pass-through x 3 positions Push jerk practice

Strength: Push Jerk 5x5 @45-70 lbs.

WOD: 7 RFT 15 SDHP @35 lbs. 15 Push Jerk

[RESULT] 12:??

Push jerk is so much fun! We practiced shoulder press, push press, and push jerk to understand the differences in movements. I used light weights for the WOD since I can’t go heavy on SDHP plus the coach wanted us to do it at a fast pace. I finished 5 rounds under 7 minutes then remembered I still had 2 rounds left after taking a solid 2 min rest.lol welp.

[wodnowwinelater]

Saturday, Jul. 23rd

CrossFit trial session

WU: Hip stretch Shoulder stretch Ankle stretch Inch warms + push up Spider lunges Pigeon stretch Bear walk WOD: 5 RFT 12 American KB swing @18 lbs. 9 KB goblet squat 6 Burpee

[RESULT] 5:22

Since I invited my colleagues to join our trial session, I did a practice WOD with them. I thought it was a perfect workout for a trial session. It’s not too difficult but it does get your heart rates up. Also I learned how difficult it is to coach a trial class. It’s almost impossible to correct everyone’s form in one hour. It sucks to see people bending their back while performing KB swing, going too forward on squats, etc. I understand this is just a trial session but it’s important for people to know the right form. I thought maybe we should make the workouts and movements less and simpler to teach them that correct forms always come in first. I love when people get competitive at workouts, but we also need to teach them the foundation first. It’s easy to be overlooked. But! The most important thing is that they enjoy it! And they said they did :) I’m glad they decided to give a shot to crossfit. It made my day.

[wodnowwinelater]

Friday, Jul. 22nd

"Hell called lateral burpee"

WU: 3 min row Hip mobility Good mornings Hamstring stretch with bands

Strength: 12 EMOM of 3 Box HSPU 3 Deadlift @75 to 90 lbs.

WOD: 12 min AMRAP 10 Deadlift 10 KB swing @25 lbs. 15 Lateral Burpee over the bar

[RESULT] 4+29

I usually do hspu with 3 abmats but since I wanted to do the full range motion I tried box hspu. It's a lot harder but I'm gonna put that into practice as well from now on. KB swing is my favorite movement. I should probably try heavier KB soon. Burpees...it hurt.

[wodnowwinelater]

Thursday, Jul. 21st

Rest day.

[wodnowwinelater]

Wednesday, Jul. 20th

Snatch up!

WU: Ankle mobility Shoulder mobility Hip mobility Wall squats Squats with plates overhead Good mornings Overhead press from squatting position Strength: 7 x 90 sec. EMOM 1 Snatch complex (Shoulder shrug-snatch high pull-power snatch-overhead squat) @35, 45, 55 lbs. WOD: 12 min AMRAP 3 hang power snatch @45 lbs. 6 HSPU w/ 3 stacked abmats 9 air squats [RESULT] 8+15

We did a lot of accessory work today. They were all helpful for people like me who is super inflexible everywhere. I’ll remember those movements and hope to become more flexible. The workout was fun.

[wodnowwinelater]

Tuesday, Jul. 18th

a workout after 3 day "weekend"

WU: Ankle+hip+hamstrings mobility set Strength: 7 EMOM: 3 back squats @70 lbs. to 100 lbs. WOD: 3 rounds for time: 400m run 20 Wall ball (12) 20 KB swing @25 lbs. [RESULT] 12:44

I loved this workout. Wall balls and KB swing are both my favorite movements, which is why I could keep the consistent speed all through rounds.

[wodnowwinelater]

Wednesday, July 13th.

Wednesday = WOD day!

WU: 400m run Ankle mobility + hip mobility + hamstring stretch More hip mobility work

Strength: 90 sec EMOM(br> 1 Power clean + 1 Front squat + 1 Squat clean @45l lbs. to 75 lbs. WOD: 3 rounds for time: 400m run 15 jumping pull up 12 power clean @55 lbs. 9 front squat @55 lbs.

[RESULT] 13:??

This was a fun one. My initial thought on running was worse than what it actually was. I’m glad it was only 3 rounds. haha We did bunch of different mobility work for hip. I wish I was a bit more flexible. :( but this was a fun one.

[wodnowwinelater]

Wednesday, July 7th.

"Hurray! I am back in the box!"

WU: Death by burpee 1-2-3-4-5-6 Burpee Inch warm + Push up Strength: 12 EMOM Odd: 5 HSPU (3 abmats) Even: 7 Deadlift @70, 75, 80, 85, 90, 95 lbs. WOD: 3 rounds for time: 12 Burpee 21 Deadlift @55 lbs. 12 S2OH @55 lbs. [RESULT] I don't remember :p

I started to work at Reebok CrossFit Roppongi from today! I only work on Wednesday morning, but this means I can get a workout in at least once a week! I also will be teaching a bootcamp class. I hope I can get back in shape soon!