Lunges hurt

You know that feeling when you look up at the WOD board and think, "Yeah, that doesn't look too bad today?"

Well whenever you think that you are wrong. You're always wrong.

This is not a theory or a hypothesis or an educated guess. This is just the truth. It's a law of inverse Crossfit reaction to RFM workouts.

Every single time, and I mean every single time, that I have thought I was going to have an easy workout I have been completely off-base.

It's not that I think it'll be easy, I know it's going to be hard. But it's the degree of hardness which I'm always wrong about.

Take the other day when we did the run, box jumps and push ups. I'd rate that a 7 on the scale but when I looked at the board I was thinking more like an 8.

Today I saw the board and thought, 7, because it was a dumbell complex of power cleans, push presses and lunges.

Eff that, it was a 9. Those lunges were nuts. I did the first round (we had to do 5) and was like WTF?

See, you had to hold the dumbells over your head while you were lunging. Not only did that make your shoulders tired but you have to stabilize your core muscles too.

What that means is you're doing a shitload of work for just to do five lunges on each leg.

The icing on the cake was that we got to rest five minutes then do 30 burpees.

In comparison the burpees were almost relaxing compared to the lunges. I think I relaxed too much though. While I was trying to go slow and steady my gym buddies were ripping it. Bruce and Ikaika and Derek all finished around the 1 minute mark while I almost needed 2 minutes.

Yeah . . . .oh well.

On another note, been checking out these Puma Fast Cats Crossfit shoes. They look sweet AND I can wear 'em with jeans.

Hey if I'm going to spend $80 I'm wearing those suckers more than just at the gym. Check 'em out:

http://www.shop.puma.com/Men/Footwear/Motorsport/Speed-Cat-SD-Shoes/pna301953,en_US,pd.html&cgid=23000#!i%3D29%26color%3D22%26size%3DUS_9

Aight, I'm out. Later guys.

Rod

A Good Workout

Finally.

So today's workout wasn't exactly one of my bread and butter workouts. Run 800 meters, do 10 box jumps then 10 push ups and see how many rounds you can hit in 10 minutes.

Push-ups I can do. The other crap not so much.

Plus the back was tight again. DMeyer helped me stretch though and I kinda skipped the deload strength workout.

But hey, you gotta listen to the bod right? Besides, I hate to have seen what would have happened if I hadn't stretched.

So we start off and of course, everybody blows past me. Derek and Bob and Patty and Kats and everyone.

We got to the halfway mark and turned around and as we started running downhill I was like, "Hey, I might be able to catch up to a few people."

So I passed my first victim, she who will not be named but she does cute little cheers during our workouts. Anyway usually she always runs in front of me but when I passed her this time I must have caught her by surprise because I heard her say, "Oh really?" as I ran by.

Then I went past Kats and another guy that just joined. Only Bob, Thumper (no I didn't just develop a lisp, we have a Bumper and a Thumper at our gym now believe it or not), and Derek.

I wasn't going to catch up to them but I did start jumping as soon as I got near my box. Whatever my reasons I even used the taller box than I usually use. I figured I can jump 10 and not kill myself.

Anyway we start jumping and I'm not going slow but I'm not going fast either. Just a steady pace.

Push-ups were tough with that pause at the bottom but I ripped through those as quickly as possible and then it was time for the box jumps again.

Before we knew it the 10 minutes were up and I had pounded out 5 rounds and 4 leftover box jumps.

Not amazing but better than usual. The thing I'm most proud of though is this: I didn't stop.

Yep, that's right. Usually I'd be on the floor DURING the workout, trying to catch my breath. This time though I kept a steady pace, no resting, at least not for more than a second or two.

I don't know, maybe my body was just happy that I only had to run the 800 once. Maybe Bump saying that he didn't want those rebound jumps helped me concentrate on doing good technique and slowing it down enough for me to relax.

Who knows, whatever happened it worked though.

And by the way Erin H, the Pats are going DOWN . . . NEW YORK BABY!!!!

Hoo-RAH!!!

Peace,

Rod

Almost wished I didn't look at tomorrow's workout

Running, thrusters and burpees.

You know, I go to Honolulu for business and miss a couple of days of Crossfit then I come back and I see the worst workout ever posted for Friday.

I'm already not looking forward to Saturday. I see much pain and suffering in my future.

Please God, give me Man Strength for tomorrow's workout. Amen.

Man Strength

Today was push press for strength again. This time we were looking for that 1 rep max.

The last one rep max I had was 205 and my technique sucked. This time I had a slightly better idea about what to do and how to do it. 

But first I want to talk about a phrase Bump coined today. It's called, "man strength".

We were watching Bruce put up 215 earlier and it got stuck right above his head while his elbows were bent.

Usually when someone gets stuck right there it's all over. It's not supposed to be humanly possible. Especially with push press. You lose the momentum from the dip drive that you generate with your legs and it's all up to your shoulders.

Except Bruce has man mountain shoulders. That damn thing was stuck above his head for several seconds, enough time for anyone's muscles to get exhausted with 215 overhead. 

Frickin Bruce pushed that thing up anyway. Just pure strength. Bump looks at me and says "that's man strength."

Now before I or Bump get any accusations of being sexist I have to clarify. Not every man has "man strength" and you don't have to be a man to have "man strength." 

Bruce has man strength because he did the impossible, because that weight should not have gone up from that position but it did.

Case in point, when my turn rolled around I ended up with 215 as well. I got it up, barely. Afterwards I saw stars, little birdies and bright lights surrounding my head and my back felt like someone hit it with a sledgehammer.

That's not man strength, that's just all sorts of stupid. But I had slightly better form doing 215 than I did doing 205 months ago so I'm happy about that.

Then came the WOD. Ten handstand pushups, 15 pull-ups, 20 air squats. Those pull-ups killed me. 

Figures I finally learn how to do double unders but I let my pull-ups slack. Lame. 

Also, I received a few comments about my handstand technique where I kick my legs against the wall as fast and as hard as I can. This saves me a couple of seconds.

Kats said he thought I was going to smash through the wall. Sorry buddy, it's an advanced technique, I can teach it to you but it might take a few months to master it. 

Seriously though, I think everybody should try it. Bet you do faster HSPU rounds next time. 

And because I invented it they can name the technique after me. Like the Antone Kick Stand Start or something. 

Come on, you know you want to try it.

Okay peeps, I'm out.

Rod

Single Digit Body Fat

So we're going through one hell of a workout on Tuesday that involved one of those 20 seconds of work 20 seconds of rest things. Eight rounds that started off with kettlebell swings, then sit-ups then burpees.

The burpees were killer. I was kinda bogging when Bump yells at me, "C'mon Antone! This is a big year for us! Let's get it down to single digit body fat this year!!!'

Now you guys know me, I get exhausted fast and nothing anyone yells at me can snap me out of my haze but Bump managed to do that.

See, this is the year I turn the big 4-0. Yup, me and Bump and the rest of Maui High School Class of 1990.

Single digit body fat at 40? Can it be done? Of course. Will it be done? Tough but . . . I want to.

Be nice to take off my shirt and not be sucking in the gut. (Not that it helps) I mean, I feel 100 percent in better shape because of RFM and people have noticed. But getting the six pack back is a special project, which involves all kinds of factors and work outside the gym.

I can do it. All it takes is money for certain kinda groceries, packing meals the night before and caution when it comes to eating out.

Single digit body fat percentage. Wow.

Okay, enough about that crap. Yesterday we did a strange one workout. Five dips, 10 lunges and 15 double-unders, AMRAP for 3 minutes. Rest, then repeat for a total of 3 rounds.

Strange because it wasn't completely exhausting. And wonderful because once again I cranked out double unders at light speed and I had a witness.

My first round I did them in front of Bump and it was fast. Like I'm talking first one done with the round kinda fast and Bump was like, "Yeah Rod, YEAH!"

Here's the weird part though. I did a total of 8 rounds and my timing for double-unders was off from the second to the six round and then I got the rhythm back for the last two rounds.

Oh, that and I need my own jump rope. I've been lucky enough to use Lori's every single time but I'm getting my own soon on Friday. Hopefully Sports Authority has some options.

So yeah, I finally got double-unders and it feels good. It's taken almost two years but better late than never and just in time for year 40.

Alright gang, see you Friday,

Rod

Thank You Google Analytics

Here are some key phrases people type into search engines and end up coming across the I Hate Cardio website. Number three is my favorite.

1. I hate cardio
2. cardio killer
3. "samoan woman"
4. rod antone
5. should i have to wear underwear while doing squats
6. squatting without underwear
7. wear underwear when you do squats

My legs still hurt and tomorrow we have thrusters

That doesn't mean I'm NOT going to go to the workout tomorrow . . . I probably will.

It's just that it's gonna hurt.

I'm going to try to do Saturday's workout at home, tonight, then take a shower and rest up these legs.

Twelve thrusters then run 200 meter. Whew. Attack the weaknesses right? Here we go.