THEORY+PRACTICE=RESULTS

We have moved...

noreply@blogger.com (Ruben Rojas) — Fri, 18 Mar 2011 18:29:00 +0000

You can now find us HERE where you can continue to find good content on CrossFit, Finance/Financial Fitness, & Business. The training log can be found HERE.

03/11/2011

noreply@blogger.com (Ruben Rojas) — Tue, 15 Mar 2011 18:44:00 +0000

5p: CrossFit:
-Goat Killa: 20m Load/Time Progression HSPU (L1)
-SWOD: DB Shoulder press: 5-5-5-5-5
-WOD: 2mins per round for 4 rounds: 150m Sprint- 5 Man on Fire Burpees-Max Reps KBS: 103

VCF@NLI High Light Reel

noreply@blogger.com (Ruben Rojas) — Mon, 14 Mar 2011 22:09:00 +0000

VCF@NLP from Lunchb0x on Vimeo.

03/10/2011

noreply@blogger.com (Ruben Rojas) — Mon, 14 Mar 2011 22:07:00 +0000

WOD: 3RFT: 250m Row-8x135# Thrusters-400m Run w/20#WB

03/09/2011

noreply@blogger.com (Ruben Rojas) — Thu, 10 Mar 2011 05:05:00 +0000

5p: CrossFit:
-WOD: For time: 5-10-15-20-15-10-5 of SDHP (95/65) & Wall Ball: 7:28
-SDHP slowed me down

Registered for the 2011 CF Games Open...

noreply@blogger.com (Ruben Rojas) — Wed, 09 Mar 2011 06:21:00 +0000

Today's food:
Meal 1:
-5 poached eggs & 4 slices of bacon
-1 Red Mango & Blueberries
- Coffee w/unsweetened almond milk & cinnamon

Snack 1:
-1/3 Jar of raw almond butter

4p: Perfect Food Bar:

Post WOD Shake:
-1 Scoop Progenex Recovery-1 Scoop HydroWhey-1 Scoop Glutamine Peptides

Dinner:
- Ground beef served over mashed cauliflower
-blueberries & clementine

Today's Training:
-AM: 1 mile swim

-5PM: CrossFit:
-SWOD: 5x2 PJ: 185-205-225-245-245F (Smoked from the swim)
-WOD 1: 15min AMRAP: 30 Doubles-50Ft Bear Crawl-15 Push Ups-50Ft Bear Crawl-15 BAck Extensions: 7 Rds+21 Doubles

6PM: Coached:
-WU: Wall Ball Medly w/jog
-WOD: 400m Run-18 Thrusters-400m Run- 15 Thrusters-400m Run-12 Thrusters-400m Run-9 Thrusters (95/65)

7PM:
-WOD 2: 3 Rds of: 1-2-3-4-5 w/ 155# Squat Clean-Wall Walks-36" BJ
-Boy was I on fumes, wall walks are a b!#?% 21:41

03/07/2011

noreply@blogger.com (Ruben Rojas) — Tue, 08 Mar 2011 20:32:00 +0000

5p: CrossFit:
-SWOD: Box Squat 2x10 135# for warm up then 3x5 FS; 185-225-250
-WOD: 3 Rounds: 200m Run-10 Toes-2-Bar-30 DB Hand Squat Snatch 45#
-My mobilty witht eh HSS is crap...

6p: Spent a lot of time mobilizing!!!

Bar-Barian Sunday...

noreply@blogger.com (Ruben Rojas) — Mon, 07 Mar 2011 03:36:00 +0000

10a: CrossFit:
-WOD: 20min Running Clock:
-Start with Diane: 21-15-9 225 DL & HSPU then in remaining time
- AMRAP of Cindy: 5 Pull Ups-10 Push Ups-15 Squats: 7 Rds plus 10 reps

12-4pm Bar-Barian Bodyweight training seminar.
-Great stuff and my hands are SMOKED!!!

Hittin the trails...

noreply@blogger.com (Ruben Rojas) — Sun, 06 Mar 2011 03:25:00 +0000

03/05/2011:

-Trail Sprints: 3x400m Hill This sucked!
-Trail Run: 4 laps inner course 12:57

Back home at VCF... Where champions train...

noreply@blogger.com (Ruben Rojas) — Sun, 06 Mar 2011 03:23:00 +0000

03/03/2011: 18 Holes of Golf

03/04/2011

5p CrossFit:
WOD: 30 min AMRAP: 800m Run-1 BW C&J-15 KBS-10 GHD SU-5 36" BJ: 5 Rds.

March 1st...

noreply@blogger.com (Ruben Rojas) — Thu, 03 Mar 2011 17:32:00 +0000

5p: CrossFit:
-WOD: 20 min AMRAP alternating with partner per round: 100m Run-10 BJ-10 SDHP-10 PP-10 WB (75#)
-my partner bowed out after round two and we deciding that I will finish the WOD as a solo project and I completed 9 rounds.

Last day of February....

noreply@blogger.com (Ruben Rojas) — Thu, 03 Mar 2011 17:30:00 +0000

I was out in Phoenix for a conference and took my training over to Core CrossFit. They were very hospitable and took me right in.

5p:
-SWOD: BP:5/3/1: 190-220-240x6
-WOD: 10-1 OHS 95# & 1-10 Push Ups: 3:14

02/26/2011

noreply@blogger.com (Ruben Rojas) — Thu, 03 Mar 2011 17:22:00 +0000

10a: CrossFit:
WOD: In teams of 4: A, B Rpw 250m, & Complete 100 pull ups
   C, D Med Ball Run 3/4 mile
   Switch...
   Then as a team perfomr 200 WB
   22:22

Skills:
-major mobility work
-Snatch balance work
-prowler sprints

02/25/2011

noreply@blogger.com (Ruben Rojas) — Thu, 03 Mar 2011 17:19:00 +0000

CrossFit:
WOD 1: 21-18-15-12-9-6 of Pull-ups-Sit ups- Striders: 6:46

An hour later:
SWOD: Box Squat: 5x5: 185-205-225-225-225
WOD: 10 Rds: 3 DL @315#-6 Ring Dips-9 Toes to Ring: 13:01

A Quick 10 mins....

noreply@blogger.com (Ruben Rojas) — Fri, 25 Feb 2011 05:59:00 +0000

5p: CrossFit:
-WOD: 10 min of he clock: 7 min to find 1 RM BS-335-345 (Not deep enough)
- in remaining 3 mins burpee broad jump 10m add 5#s to BS with each completed length-10L
385# Total

-Skill: 3 Rds: Not for time 21 double unders & 7 HSPU

Prowling through Hump day...

noreply@blogger.com (Ruben Rojas) — Thu, 24 Feb 2011 06:59:00 +0000

5p: CrossFit:
-WOD: 5 Rds: 15 Floor Press & 15 Floor Whipers (L & R= 1) 135# 14:03
-XPUN: Prowler Sprints: 50m Over back and over reducing weight each sprint. 4 wheels

02/22/2011

noreply@blogger.com (Ruben Rojas) — Thu, 24 Feb 2011 06:57:00 +0000

Rested

6p: CrossFit L1:
-WOD: Karen except every minute start 2 burpees.

02/21/2011

noreply@blogger.com (Ruben Rojas) — Wed, 23 Feb 2011 06:08:00 +0000

11a: CrossFit:
-SWOD: BS 5x3: 225-225-245-245-275
-WOD: 10 min AMRAP: 7 Beam Jumps-10 Body Blasters-10 DB PP 45#: 4 Rds+14 reps

Double Header Sunday

noreply@blogger.com (Ruben Rojas) — Wed, 23 Feb 2011 06:06:00 +0000

10a: CrossFit:
-SWOD: BP: 5/3/3/1/1/1: 225-235-245-265-275-275F
-WOD: 800m Run-21 Wall Ball-21 Ball Slam-21 BJ
400m Run-15 WB-BS-BJ
200m Run-9 WB-BS-BJ
wearing a 20# vest: 12:13

5p: Cindy: 20min AMRAP 5 Pull Ups-10 Push Ups-15 Squats: 24 Rds plus 27 reps

Katie Hogan & Lindsey Valenzuela's BDay WOD!

noreply@blogger.com (Ruben Rojas) — Sat, 19 Feb 2011 22:10:00 +0000

10a: CrossFit:
WOD: 2 Rds:
   28 BS 95/65
   8 HSPU Facing the wall
   3 Reverse Wall Walks
   7 KB Thrusters Left Arm/Right Arm/Both Amrs=1
   24 High Pulls
   8 Weighted Ring Dips 40/30
   7 KBS 2pood/1 pood
   11 T2B

I used a 20# weightvest 29:49

Squatting through Friday...

noreply@blogger.com (Ruben Rojas) — Sat, 19 Feb 2011 22:06:00 +0000

5p:
WOD: 11/9/7 BW BS & Clapping Push Ups: 1:47
9/7/5 BW FS & Weighted Push Ups: 2:19

Humping through Wednesday...

noreply@blogger.com (Ruben Rojas) — Thu, 17 Feb 2011 03:36:00 +0000

5p: CrossFit:
-SWOD: 5-5-3-3-1-1-1 DL: 225-275-315-350-405-450-475F
21-15-9 UNBROKEN DL: 225-175-315
-WOD: 8x40 yard Sprints: did with 20# weighvest on.

Double Down Tuesdays

noreply@blogger.com (Ruben Rojas) — Wed, 16 Feb 2011 23:12:00 +0000

02/15/2011
Day 2 of weightvest week!

5p: CrossFit:
-Skill: 15 mins on Strict HSPU
-WOD: 6 Rds: 7 HPS & 7 OHS @95# wearing a 20# weightvest: 4:37

6p: Coach Level 1:

-WU: 1 Mile relay in teams of 3

-WOD: 5 Pull Ups-10 Doubles-20 DB Thrusters 30/20-30 Burpees-40 WB-50 BJ perfomred in teams of 2

7p: CrossFit:
-WOD: 6 Rds: 3 Squat Snatch @135#-6 DB Bent Over Row 60#-9 Toes2Bar: 10:37

Valetine's Day WOD

noreply@blogger.com (Ruben Rojas) — Wed, 16 Feb 2011 06:01:00 +0000

1 Week of WODs with a weightvest will be completed this week.

CrossFit:
-SWOD: 5x3 BP: 225-235-245-250-255-265
-WOD: 12 min AMRAP: 50m Bear Crawl-20 BJ-10 Burpees w/20# vest
-This was roough: 4 complete rounds plus 1 bear crawl and 5 BJ

Birthday WOD

noreply@blogger.com (Ruben Rojas) — Mon, 14 Feb 2011 15:57:00 +0000

CrossFit:
-WOD: 31 Reps of:
   HSPU-
   Muscle Ups-
   36" Box Jumps-
   GHD Sit Ups
   BWPC-
     Doublesx10 310-
   Run 310m & Row 310 m
-Complete in any order you want in whatever rep scheme you desire.