Crossfit, Bruce Lee and Why Hawaiian Telcom Hates Me

I've been away from the blog for a while but not by choice.

For some reason Hawaiian Telcom has seen fit to deny me internet access at home. Bastards.

Yeah I know, I could write on my phone but I HATE that. My fingers were made for the keyboard.

Anyway, so yesterday a friend from Honolulu was in town and I took him to lunch. While we were waiting for the food he asked me, "So what is Crossfit anyway?"

I tried to explain, talked about how each gym is different but how we follow the same sort of sort of model.

Like a lot of people who haven't done the workouts he's confused. I'm not helping because it's a harder question to answer than I thought.

Then this morning I got up to get some water and I realize why it's hard. Crossfit isn't a workout, it's an IDEA. It's the theory, a philosophy. Much like how Bruce Lee's Jeet Kune Do wasn't a style of martial arts.

That's when I couldn't go back to sleep. I've often thought how cool it would be to go back in time and to be a part of Bruce Lee's classes from the start and here I am, participating in this fitness movement that is definitely a nationwide phenomenon but still getting established.

Okay maybe it's already established but you get my point. It's just cool to be part of something new that I think will one day be recognized in history. Fitness history anyway. Found a quote from this guy from the Pacific Institute of Sports Medicine in British Columbia who said that  "Used safely and sensibly, I believe CrossFit has potential not just to change people’s lives, but also to change the fitness industry for the better."

Ya think? Anyway, sorry to get all serious on you there. The things I think of early in the morning.

Back to the workouts.

Been some challenging workouts this week. Tuesday was FIVE ROUNDS of 10 power cleans, 20 sit ups and 30 double unders. Actually the only hard part was the DU's. Fricking 18 minutes to do that workout. SUCKED.

By the way, I've learned that Icy Hot is my best friend. Found a tube of it in the gym (Thank you Bruce) and had Kristi rub some on my lower back (sorry Bump but she was closest, heh) and I had NO problems during the workout. Power cleans usually destroy my back, especially high rep.

Oh yes and props to Ken for doing the workout in LESS THAN 9 MINUTES . . . WTF? Is he on roids? A cyborg? Sacrifice animals? How the hell . . ?

Then I realized that he has double unders and probably wasn't spending 2 minutes trying to do 30 reps. Yah, that makes a small kine difference.

So if you read my last workout that means we did thrusters and power cleans back to back on Monday and Tuesday. So thankfully Bump had mercy and threw this on the board: 3 rounds of AMRAP of 5 pull-ups, 10 push-ups and 15 air squats.

Good workout. Did 11 rounds and kept a pretty good pace. Of course guys like Marcus and Ikaika were doing 15 and 18 rounds but hey, I'm still feelin pretty good about this week.

Overall I think I've been improving and it's been a really simple change. Concentrate on speed and screw the  weights. I'm still throwing on the plates during the strength workout so I'm not getting weaker at all.

Been a good year so far. Me likey 2012.

Shoots, later gang,

Rod

Chyna Planks. Greatest RFM Warm-up Demonstration EVER

So everybody knows I Hate Cardio.

But I especially hate certain types of cardio. Specifically burpees and thrusters.

And today we got to do them both in one workout. Happy happy joy joy.

But before we talk about the WOD, let's talk about the warm-up. Because today was a warm up like no other.

For today Freddy and Chyna were taking the reins and leading the 5 p.m. class.

If you don't know who Freddy and Chyna are then go read my last post. Or check out www.crossfitoneworld.com. They're quite qualified.

Even so, I was a little nervous. My back gets tight real easy and I sorta depend on the watchful eyes of our coaches, one of which is a certified physical therapist, on keeping me out of trouble and pain.

But I shouldn't have worried. Turns out Freddy has flexibility problems as well and Chyna says her back flares up so much that she doesn't even bother doing deadlifts anymore.

I was like, wow. Really? So I can have a whacked out, lower back prone to spasms AND be a world class athlete?

That's not what they said but that's how I heard it. Made me feel better about myself and the fact that I can move beyond my physical limitations or what I considered my limits.

Anyway, so Freddy steps in for Bump and he starts the warm-up. We do this 100 rep jump rope race and I find out how slow I am on singles. It was like jump rope, 10 burpees then jump rope 10 burpees and repeat. Definitely something to get the heart racing.

It was pretty different from the slow, methodical torture that Bump puts us through but just as effective. Then we laid down on our backs and did some sort of "Simon-Says" game with our four limbs that I'm not going to even try to explain here.

THEN . . . we do this plank thing which Freddy calls up Chyna to demonstrate.

Now, if you've read my last blog or met Chyna in person you know what she looks like. Not going to explain here.

Today she's working out in a bikini top and my 6-year-old son's underwear.

Needless to say we were all watching her plank technique very seriously. I've never studied the proper plank form with more intent.

At some point I looked around the room to see if others felt the same way I did but no one's eyes met my gaze because they were paying attention to the demonstration.

After the demonstration I planked like I've never planked before. Oh how I planked. With one arm and one leg in the air we planked and tested our core strength.

Then it was over and we could all breathe again.

Freddy must have wanted to make sure he didn't lose our attention because he added good mornings to the warm-up and called upon Chyna again to demonstrate.

All I have to say is that the Crossfit One World Gym in Union City's membership must be through the roof.

Then, praise God we were allowed to lift some weights. Deadlifts. I was very happy to lift weights of any sort at that point.

(Before I start talking about the workout I have to talk about braddah Bruce. I was setting up my bar and asked if Bruce wanted to work out with me. Chyna was listening and afterwards when Bruce responded she said "I have no idea what he just said.")

Okay, some quick lessons in local talk for everyone.

Bruce's response to me was, "Ho what brah you like jump in wit me and Ikaika? We stay set up ova dea already."

What he meant was, "Excuse me my friend, would you like to join Ikaka and I? Our deadlifting area is set up and so is our bar, so feel free to rotate into our workout."

Thanks Bruce but I counted him, Ikaika and Kats over there and just me and Ken over here. Ken's a good guy and I like working out with him, somehow he pushes me without saying anything.

Today I didn't do too bad, I think we went up to 270 and only cranked out 7 reps. Ken did 9 I think. Not my best deadlift workout but my back was tightening up and I was worried about the WOD.

So WOD time comes and Freddy tells us to man up and grab a heavy weight. I do 95 pounds. It's enough, believe me.

Because I'm sticking with what Bump said earlier last month. Go for speed and reps. Strength comes from the strength workout. Use the WOD to work the cardio.

Stick to the plan, stick to the plan.

So I do. Today the WOD was you had 2 min 30 sec to run 200 meters, do 10 thrusters then pound out as many burpees as possible in whatever time you have remaining. Four rounds.

The clock starts and we hit it. (Can I say how good it feels to run in my Saucony Hattori's? They're the best.)

I come in last for the first run but I finish first for the thrusters. At least I think I did. Then I pump out 12 burpees.

We get to rest for 90 seconds between rounds and during that time I'm thinking if I can do 10 burpees per round I'll at least do half of what Chyna did. (She had 82 burpees.) It's a good goal.

Well I did 10 burpees each for rounds 2 and 3 but by round 4 I was out of gas. Three burpees in the time I had left. Dayum.

So I had a total of 35 burpees. Not bad. I'm content.

And so today we say goodbye to Freddy and Chyna. Thanks for the memories and hopefully I can figure out what the problem is on my blog so that you can leave some comments.

Oh and Chyna, thanks for the promotional material. I'm making t-shirts with this picture then going on a tour of every single Crossfit gym in America and blogging after each WOD.

Yeah right, not a bad idea though right? Take I Hate Cardio on the road, might be fun.

Later gang, see you at the box,

Rod

Big Trouble in Little Chyna

First off, I am obese.

Yep, that's what the nurse from Kaiser said to me on Thursday.

There was this Health and Wellness Fair downstairs at my workplace and I went down to check it out. Got a five minute massage, had some sort of health shot of blended green stuff and then went over to the Kaiser Permanente booth. 

There I tested my grip, got my blood pressure read and my body fat tested.

So according to Kaiser I am 5'7", 201 pounds and obese.

The nurse circled the word right there in front of me and then said it.

"So according to this you're obese," as if I couldn't read the damn thing. "You need to exercise."

"Um, I workout at least 3 to 4 times a week," I say, trying not to be angry.

"Well how are your eating habits?"

"I try to eat just vegetables and protein."

"Well you should eat white rice, pasta, things to fill you up."

So like the total opposite of the Paleo diet. Anyway I think she knew I was getting upset because I was giving her the look that said, "I'm going to power clean you now so that you can see how strong I am and how not obese these muscles are." Instead I said thanks and left and made sure to take the slip of paper with the word "obese" circled on it with me for motivation.

Anyway, for the rest of the day I was like, that's it. I'm gonna eat MORE vegetables and do Ab Ripper X on my non-Crossfit days and then I'm taking that stupid Body Mass Index test again. 

My anger carried me into the next day. It was Good Friday and I had that off so I ran some errands and bought a big plastic container of grilled vegetables topped off with a kale salad from Mana Foods. And you know what? It was pretty damn good. I even bought a health drink that was made up of kale, celery, lemons and ginger. That stuff tasted like seawater. Oh well.

So I'm feeling good and rip roaring to go for the WOD that day. I feel lean and I'm kinda psyched because this is the sort of workout that I expected to do well in. AMRAP for 12 minutes: 5 upside down push-ups, 10 pull-ups and 20 double-unders. 

Yeah, the DU's were going to suck but I had a plan. Rip through the first two movements then try to concentrate on getting those DU's.

When I got there there was a whole crew there already, including some special friends from Union City, CA. Freddy Camacho Man Savage and Chyna "Halo Halo" Cho. They own Crossfit One World over there and are like Crossfit royalty. Freddy is a member of the Union City SWAT team because it's not manly enough to just own your own Crossfit gym. And Chyna is a walking, talking promotion for why women should workout at Crossfit instead of wasting time at Zumba.

No kidding man, she's built like Wonder Woman or She-Hulk or just name a female comic book superhero with a rockin bod and that's what she looks like. She is a professional bad ass and super-cool. All weekend long I was like a stupid little fanboy who got all excited at every interaction we had. My inner thoughts were retarded. If you could have heard them they would have sounded like this:

"Oooh, Chyna said hi to me."

"Oooh, Chyna laughed at something I said."

"Oooh, Chyna likes the name of my blog, "I HATE CARDIO."

I gotta admit I almost did a fist pump when she said that. It's just a huge compliment coming from her. She's just a total badass in the Crossfit world, like competed in the Crossfit Games and did really well kinda badass. Plus Freddy is a riot and both of them are just fun people to hang with. 

ANYWAY . . . where was I? Yeah, the Good Friday WOD.

We had a good group of people there and did two heats with the girls going first.

The whole time while watching the girls workout I was thinking, "Damn, 12 minutes is long frickin time." The girls rocked it though, even though Patty got WORKED doing pull-ups. Her hands were wrecked.

Then it was the guys turn and I realize that I'm working out with Freddy and Frank, who is the resident bad ass at RFM.

The whole time I'm thinking, stick with the plan, stick with the plan.

So we take off and I rip through the hand-stand push-ups and jump off the wall. Then I get on the pull-up bar and I am FLYING. I just got my pull-ups back last week and it felt like my muscles wanted to make up for lost time or something.

I'm first off the bar and grab the rope and DAMN IT!!!! I can't even get one DU going. It takes me so long to get 20 reps that Frank and  Freddy pass me by and are on their second rounds.

Ah crap. But I keep going and I notice that I'm not falling behind too much. Yeah those guys are ahead of me but I'm thinking maybe only by a round or two, which is pretty good for me. Usually the elite guys at the gym are like five or six rounds ahead while I suck wind.

But like I said, I'm feeling good. Maybe it's the kale salad or the image of the nurse circling the word "obese" in my mind but I'm pretty fired up.

And before I know it, the WOD is over. I got 6 rounds and 15 reps. I think Frank and Freddy got 8 rounds.

Not too shabby. Maybe I should eat kale more often.

In fact I was pretty stoked about my results. So when Ikaika came by and asked if I wanted to have a few beers I was like, "Yeah, that sounds great!"

Turns out  the whole crew was already heading to Wailuku First Friday and we headed  towards the beer garden.

This is Chyna and Lori outside the beer garden. Lori is short but not that short, Chyna's standing on a curb.

Afterwards people still wanted to hang out somewhere (because First Friday ends at 9) and I suggested Tiffany's.

Oh man, it was either the best idea I ever had or the worst. For me the best, for Bump the worst I think.

We get to Tiff's and grab a table. Freddy and Chyna get introduced to some local grinds while we grab more drinks and listen to karaoke. Frickin Freddy thought I was talking about some Japanese chick when I asked him if he liked karaoke. He said, "Who are you looking for? Kara Oki?" Mental.

Before too long some guy at the table next to us starts singing the C & K song "About You" which is the graduation song for Bumper and I. Right then Gary, another one of our classmates, comes by and points that out.

I look around and see another of our classmates, Lei,and so I say, "Hey, we should do a shot for the class of 90." Great idea. If we had stuck to just one shot that is.

What happened was that after I bought the shot each one of my fellow classmates said they needed to buy a shot as well. So we ended up doing four shots of tequila. For me that's just par for the course. I drink four shots and go home and watch Netflix and wake up with no hangover. 

For Bump though, it's a different story. He's a pretty healthy guy and while he is in shape at the gym, his liver is out of shape at the bar. Plus somehow he got talked into a fifth shot which I had nothing to do with.

(******THIS IS AN I HATE CARDIO EXCLUSIVE UPDATE: WE HAVE JUST LEARNED THAT BUMP HAD SIX SHOTS AT TIFFANY'S. REPEAT. BUMP HAD SIX SHOTS. WE NOW RETURN YOU TO YOUR REGULARLY SCHEDULED BLOG.********)

At the end of the night he's pretty hammered. Everybody ends up in my truck and Kats drives all of us. Bump and Kristi get dropped off at home and I crash at Kats and Lori's place down the street.

And the next morning I wake up and feel great.

Which is a good thing because Saturday was this big WOD at War Memorial Stadium involving ALL the Crossfit gyms on Maui. 

It starts at 9 a.m. and I think Bump and Kristi didn't get there until 9:15 or something. He was hurting and I was kinda laughing. He looked at me like I gave him all five (SIX!!!!) shots. 

No sir, you are the master of your own destiny. Suck it up and let's get to the WOD.

So the WOD of the day for everyone was a 400 meter run, 50 air squats, 40 sit-ups, 30 double-unders, 20 push-ups and 10 lunges.  After that you do everything again but this time in reverse the order so you end with another 400 meter run.

Not bad, no weights so it wasn't going to be totally brutal. But the sun was a new factor because us RFMer's usually workout inside the gym. Hence Val's sunblock protection look via Al Quaeda.

Personally the sun felt like a hammer. Then again I did have four shots of tequila the night before. I wasn't hurting but I wasn't really operating at my peak either.

So I've never done a WOD with more than a 100 people before but it wasn't bad. I have no idea what my time was but I felt pretty good about it. In fact everybody did, except for Bump. Kats kept telling me how stoked he was that his brother was the drunk one this time instead of him.

Afterwards we headed off to Bistro Manila for some bomb halo-halo to cool ourselves off. Everybody had a blast.

Anyway, I'd like to thank my RFM fam for taking what started out to be a bad Thursday because of that obesity thing and turning it into a pretty rad time. In less than 24 hours I did two WOD's, got to hang out with Chyna and Freddy and saw my Crossfit coach get totally wasted.

In other words, it's been a great weekend.

Later gang,

Rod

PS - if Freddy and Chyna are reading this, you guys rock. 

The Legend of Ron Nater

For those of you who don't know Ron, he's a Maui High graduate about a year older than me and Bump who just happened to encounter the RFM girls one night back in 2010.

Ron's in pretty good shape and the girls I guess were telling him about the benefits of Crossfit while both parties were under the influence of alcohol.

In the end, Ron decides to come to the gym to challenge Kehau to a WOD because that's what you do when you're drunk. You talk smack and then you either put up or shut up the next day.

Kehau beat him and Ron paid $50 bucks as per agreement.

Now, this is where things start to differ, because I ran into Ron last night.

The version I've heard from Kehau and others at the gym is that after Ron got beat he said he wanted to join the gym but then never did, which lead people to believe that he is a pansy that didn't want to workout at RFM because it was (a) too hard or (b) too shame because a girl beat him.

But then I ran into Ron last night and he says, "Yeah I really liked the workout and wanted to join but I was moving to Oahu the next week to start my HECO apprenticeship."

To which I reply, "Really? Because Kehau said you didn't come back because you were a wussy."

To which he responded with a "WHATTTTTTTTT?????????????? No way!!! Bumper even knew I was leaving!!!!"

And again I said, "That's not what I heard. I heard Kehau beat you so badly you didn't want to ever see a Crossfit gym again."

And then he said, "ARGGGGGGGGGGHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! THAT'S IT!!!! I'M GOING TO TRAIN MY ASS OFF AND I WANT A REMATCH WITH KEHAU!!!!!"

It might have been one of the funniest things I've ever seen. He was so horrified that RFM thought he just gave up. He really did seem like he liked the workout and even said how it RFM would be good for him because the workouts "shock" your body and keep it fresh. 

I agree.

But looks like Kehau is going to have to come to RFM at some point to take on the Nater. Because he's coming back for revenge.

Cheehoo,

Rod

Scary Kristi, Morning Pain and Hail to the Chief

Had three good workouts in a row and it's time to blog so here we go.

First off, last week Tuesday's workout scared the hell out of me. But not why you think.

You could tell it was going to be fast and furious, 15-12-9 reps of pull-ups, dips and burpees.

I'm working on the whole go faster and be leaner thing. In this case I figured I should do bar dips instead of ring dips. Plus my chest was wasted after benching. No ego, just go for it and go fast. I'll build my strength during the strength workouts, which is why it's called strength workouts right?

We go for it and I actually get my pull-ups back. I realized by watching Frank that you really gotta push away from the bar so that you build up that rebound snap so you can pull yourself back up.

It was just in time too because I knocked out that first 15 pull-ups in good time. I actually did 10 ring dips then said screw it and switched to bar. The burpees were steady and I tried to go sorta fast but not like blazing or anything.

Second round went about the same way except I did all bar dips. Triceps were getting burnt and I was having a hard time. Everybody else seemed to have wasted tri's too so it was okay.

Third round and all of a sudden Kristi is giving me warnings. I didn't notice it but she and I were neck and neck through the whole WOD. She finishes her pull-ups first but then I pass her on the dips. I'm doing my burpees and she yelling at me, "I'M COMING ROD, I'M RIGHT BEHIND YOU!!!"

Holy crap it was scary. Scarier than Carrol's exorcist voice. Kristi sounded like if she caught up to me she was going to eat me or something. I felt like a kid for a second who thinks there's a monster under the bed and I tried to do 9 burpees as fast as I could.

I think I managed to beat her by 3 burpees. Good job motivating me coach, now I have to go change my underwear.

Oh man, then there was Friday. I was heading to Oahu for work that day on a 9 a.m. flight and wasn't coming back until Sunday. I'm trying to be good about the workout thing so I go to the 6 a.m. class.

I tell you, the people who go to this class have my respect. Nothing is working on your body that early. Your eyes aren't fully open, your muscles aren't warmed up and your brain is not functioning right.

Let me put it this way, I put hair gel on my toothbrush that morning. Woof.

And the workout that morning was not a good one for a body not warmed up yet. First deadlifts. I was supposed to end up with 300 pounds but no freaking way. My back was already screaming with 135. 

Yeah, like I said, it was early.

Then it was a barbell complex from hell. Run 200 meters and come back and do THREE rounds of 5 power cleans, 5 squats and 5 push jerks. Then you run another 200 meters and do TWO rounds of that same complex then run your last 200 and do the last round of the complex.

Sound like something you want to do at 6 a.m? HELL NO. But we did it and I couldn't stop sweating afterwards. Even when I was taking an ice cold shower at the gym I could tell I was STILL sweating while in the shower. 

How do you sweat while the water is ice cold? When you have a frickin crazy barbell complex WOD first thing in the morning, that's how.

Damn. But I'm glad I did it because I can always enjoy my weekend better with a good Friday workout. 

Anyway, that brings us up to date with today's workout. "The Chief."

Five rounds of AMRAP of 3 power cleans, 6 push-ups and 9 squats. Three minutes for each round and a minute rest in between.

That's a long ass workout. And then I realize that I have to use 70 percent of my 1 rep max for power cleans, which for me is 135 pounds.

Ah crap. But then I look around and Marcus, Ikaika and Bruce are throwing on the 45 pound bumper plates too. I'm in good company.

So we start and after the first round is over it is apparent what is going to be the problem. I look over to Ikaika during the rest and he tells me he's "starting to feel those squats."

Yeah, the 9 air squats are slowing everyone down. Me more than most.

But we all keep up a good pace, amazing how having that minute rest period helps your lungs and muscles out. I started each round feeling sorta fresh. 

By the fifth round I tore off my shirt and kicked off my slippers (yeah, forgot the shoes today) and went for it. But those squats still slowed me down. I think I had 14 rounds. 

Whatever. Everybody felt pretty good after the workout and was talking about how much they liked it. 

Figures. Give RFM members a minute rest between WOD rounds and we act like it's a special treat. 

Works for me. See you guys tomorrow.

Later,

Rod

Plenny Stuffs Foa Talk About

Been a lot of changes in my life in the last couple of years, but RFM has remained one of my constants.

Sure they've moved locations but the workouts, the attitude and the gym are still the same.

Most importantly, the people were the same. The same good, fun, friendly and crazy faces that I would see week after week.

But then DMeyer left. And today my most favorite person to write about on this blog will leave.

That's right, super-strong Samongan woman Kehau "Tehau" Cerizo Deutsch said bye-bye with tears and a sad face today. On the outside my eyes were dry but on the inside I  wept. That's because there is no weakness in this dojo, yes sensei.

(Sorry, I have to use an 80's reference once a month or I lose my contract to blog.)

I don't blame her though. I've known for a while that the Maui News is laying off people. I've experienced the old newsroom downsizing myself. It's not fun.

But what I didn't know was that while Tehau was leaving the newsroom she had a new opportunity at the upcountry crossfit gym. That's right, she's going to get paid for what she does so well which is train and inspire people at the gym.

Good for her, they're lucky to have her. But Sole Claus has to say goodbye to her here on I Hate Cardio the only way that Sole can:

"Watchoo mean, Tehau is kona leaf? Das not possible, whose kona spot me when I lift da car or da truck?

She's da only one wit dat kina muscles. When she leaf I'm kona do da sole slap dance for her until my skin is bleeding wit my blood. CHEEEEEEEEEEEHOOOOOOOOOO!!!!!!!!!!!!!"

Yes, another sad day at RFM. But at least we had a good time at the Warrior Dash this weekend.

(Insert picture here)

Here are our RFM ladies all dressed in their cavemen outfits. Warrior Dash was about 3 miles of wooden obstacles, one river swim, two fire leaps and a mud crawl.

It was actually kind of easy, I was a bit disappointed.

BUT . . . the fact that I've gotten to the point where I can say a three mile obstacle course is easy makes me happy.

So what's next? Guess it's the 13 mile Tough Mudder. One year and counting.

In the meantime, let's talk WOD.

Today was the 800 meter run, four rounds of 10 push-ups, 20 sit-ups and 30 double-unders then end it with another 800 meter run.

So the first run was tough and I came in towards the back end of the group. The push-ups were easy though and the sit-ups only needed minimal rest. The double-unders only sorta sucked as I was able to crank out at least 10 at a time.

At first I couldn't but ole Beezlebump knows his stuff and told me to relaaaaaaaxxxxx.

That worked, after forcing myself to slow down I was able to speed up. Pretty cool.

The last 800 was actually easier to run than the first but I still missed the 20 minute cut-off. I think I came in at 20:07 or something. Damn it.

Anyway, did I say this was my  second day of Paleo? Going to see how far I can go, at least until Cinco De Mayo which is about 40 days from now.

Whatever. Can you tell I don't really want to talk about the everyday crap? This blog feels hollow now, as if the loss of Tehau has weakened it, made it less important.

I can write no more tonight. Instead I leave you with my most favoritest picture of Tehau, as she push da car foa win da "Strongest Woman on Maui" title back in 2010:

Let us pause for a moment and think of her . . . as well as come up with funny captions for this photo.

I shall start it off:

1) "Damn . . . you . . . Elena. So . . . hung . . . over."

2) "If these assholes weren't going in reverse I would have won by now."

3) "Why is my husband just standing there? I'm beating the crap out of him later."

4) "This would be much easier if they hadn't made me drink those three kegs first."

5) "Well this is embarrassing. Now I wish I had shaved my armpits this morning."

6) "They can keep the prize money, I'm taking the car."

Yeah, I know, not my best work. But I'll miss them both, Tehau and Kehau.

Good luck and God bless in all that you do.

Aloja,

Rod

If can, can. If no can, no can.

Like Snoop said, today was a good day.

First off, I get to the gym and for strength we do this funky workout that involves doing two cleans and one jerk.

Odd. But okay, I threw on 95 pounds because I want to work on technique and after my first clean Kristi goes, "Rod that looks really good. What happened?"

Well, what can I say? Good training. Yesterday we spent a good long time just doing cleans WITHOUT bending at the hips. So it was all just shooting upwards and getting that triple extension.

I guess Kristi was excited because she and Bump figured I was a lost cause. Seriously I wasn't even thinking about it, the triple extension was just happening today. I didn't have the heart to tell her that it might disappear next week, just wanted her to enjoy the moment.

So anyway the strength workout was actually more like a technique workout which was good because I needed that. 

Then we had the WOD. Ten push presses, 25 sit-ups and 10 overhead squats.

I won't lie, I was excited. This was my kind of workout. Bwahahahaha.

I stick with the 95 pounds and rip through the workout. I'm strong enough in the shoulders that I didn't have to rest after the OHS and could go right into the next round of push-presses which saved some time. I think I finished a little after 5 minutes.

I wasn't even breathing that hard. So then I got the bright idea that I would do the other WOD too.

Yeah, there was a Crossfit Games WOD today. It was fricking nuts. You start out with 3 thrusters and 3 chest to bar pull-ups, then 6 thrusters and 6 chest to bar pull-ups, then 9 thrusters and 9 chest to bar pull-ups . . .

You get the idea. The reps jump up by three for every set. And you had to keep doing this for seven minutes.

Well, I tried to do this after the first WOD I was feeling so good. Right. 

I do the first round of three/three . . . then my legs were shaking and I was like, "What am I doing?"

So I quit. WTH, I did the first WOD right?

Something about those game WOD's though, you feel like you've just got to do them. Argh. 

Ah well, I'm happy. Bring on the Warrior Dash!!!!!!!!!!!!

Late,

Rod