Its been awhile

Today I'm transforming and committing to myself and my community in creating and enrolling, starting with me.

My workout today

OHS 40% of 1RM, 5 reps on the min loading 10 lbs every min until failure

Started @ 135 and went to 175 but didn't had time to load up the bar for 185.

30 Man makers @ 36 lbs kbells

15 sec row 45 sec rest x 5

Update

Workouts of last week:
For time:
3 rounds of:
10 Push jerks (115/75)
10 Push ups
Then do 100 air squats
And the repeat,
3 rounds of:
10 Push jerks (
115/75)10 Push ups
Time: 9 min 12 sec

-EDT Power hang clean @145 x 4 reps, finished all 14 sets in 15 min (4 resp every min by the min), need to add more weight
Push press: 5 x 2 @ 205

- For time:
Row 1000 mts
Then do 10 rounds of :
10 pull - ups10 ring dips
13 min

- 7 rounds for time of:
3 push jerks 155#
6 pull ups
9 swings @ 50 #
6:12m

- Hang power snatch practice 10 doubles @ 115#
6 rnd of
Max reps of OHS @ 135 Score: lowest 9, highest 13
1min rest
Max Muscle ups: lowest 1 highest 4

- EDT stenght bias
Full clean (squat clean) @ 155# + 2 Front squats, 14 set, finished all, next time @ 165#
Alternating double Tabata
Kettelbell swings 2 pood
Box Jumps
Scored 10 every single round

Cindy

I've finally did Cindy for the first time today. Thats right I've never done a full Cindy. First time today got 24 rounds plues 5 pull ups. Not bad I'll say. My goal next time it to get 27. Honestly I'm still thinkin of dropping down to 205, still got some fat around me. take 10 lbs off me and I'll probably get better met-cons.

As for my buddy Dave he got 28 rounds, I knew he would, he is the record hopder for max pull-ups and push ups in the Box.

Food today: Had kept it on the Zone. Only modification I'll start is having a high Fat PWO ice cream made with cocunut milk and Vanilla whey. I haven't respond well to my carbs afterwards.

Back in the Zone

After a month on Thriving on a low carb paleo diet, I have to start watching my pocket and decided to go back in the Zone. Why?? portion control, optimize performance. I'm not on the typical Zone guidelines on a 40/30/30 ratio (C/P/F) but on a 50/45/5. Trying to lean down a but, honstley doing box jumps at 207 was easier than at 217lbs. So I'm experimenting.

Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.

I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.

Todays WOD:

Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight

Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups

Then I practice my "pose" running for about 10 min and ate!

meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)

Rest day

So today I'm taking a rest day. The past few days have been hard, but hard!
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!

Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!

Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.

Some Strenght

Today I wanted to practice my box squats, I really whant my RAW Strenght to go beyond ordinary.
I did 3 rounds of:

8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips

Then

50-40-30 Double Unders mixed with
30-25-20 millitary push ups.

Good one!

Had some Grass-fed Beef Stew for lunch

Tuna and almonds in the afternoon

Bison and almonds for breakfast

I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.

yes we did it again

SOrry the post before this one was kinda messed up. We did Frianabeth again today.

I got my time down by 30 seconds.

honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.

Its fun and awesome to see all the bars set up for the WOD.

FEEDING THE MACHINE: Frianabeth it was!!

FEEDING THE MACHINE: Frianabeth it was!!

The Chief

Yesterday I had a one on one session with my client Ross. Ross has been trianing with me for over a year, hes got great results and I've been lucky enought to work with his lovely wife and daughter. My time with them has been more than rewarding, they ar enow both involve in fitness as a lifestyle.

Anyway, we are both close enough to know our favorite beer and eating habits. Long story short, he gave me "shit" about eating meat, again. 

Just to let everybody know, it was something I was thinkin for over 2 months. It wasn't easy but I had to try again. Just so everybody know, I'm happy right now, I feel much for my wife but she's been suportive as usual. I love you Aleks.

Today my friend Shawn came back and him and my friend/business partner James did:

'The Chief'

Max. rds. in 3 minutes of:

3 Power Cleans 135#/95#
6 push ups
9 squats

Rest 1 minute, repeat for a total of 5 cycles, count every round during each cycle.

We battled hard, I was happy to workout with both gain. I love it. The WOD was hard and kill our quads. Happy with the scores... 30 for me.

Gosh no posts!!

Is wednesday already and the week is sincking again, flying or call it whatever. On Mon we did Christine and I sucked at it as usual but I gave it my best for those 11:04 min.

Tuesday I workout with my buddy Shawn. Shawn is the strongest guy of the gang. the biggest lifts and "Grace" are his. So I wanted to go big. Got beated but felt good.
Check out our video from the WOD.

Cheated on a Sunday??

After following a high fat/protein diet for a week, I actually didn't have lots of cravings. Today I gave them in and ate 5 bananas during th whole morning and some canned pinneaple with some cocunut milk. 

Last night I had chicken wings, just wings and hot sauce. 

Not bad, it felt like cheating but I woke up feeling rested and mentally cleared. I don't know but this Paleo way of living has releaved me fomr my junk food cravings.

CRAZY!!!

Past two days

Yesterday, a weird day sicne a woke up. Finished a week of little sleep and new habits. Felt kinda weird but whent for it. For the first time ever I did "Isabel": 30 Snatches @135.

Painful and damaging it was, I'll try it again adn seriously drop my time.

Today I am teaching a "Clean" class. We notice most of our memebers have trouble cleaning from the ground and and catching the bar in a ower position, squating and the coming up with it... Everything in one movement. Today we'll learn.

Afterwards a short metcon will pop!!!

Squat clean 1/1/1/1/1/1/1

PR @ 235

Then did 15 45# thrusters and 10 pull ups... 4 rnds: 3:04 min.

Last week

As the past few months, this week pass by like running water. It was by fat the bussiest week of the year until now. Sadly it backed up out door marketing. Teaching us to plan way ahead of time. Now, the weekends are going to stop being weekend and work will have to be accomplish.

In a while we'll be able to settle and let the world turn around us and not us around it like its been happening.

Today WODs was Grace but I decides to try out Isabel for the very first time.
For time:
30 Snatchs @ 135

Coments, need more practice. this workout should be done quicker than Grace... It wasn't.

to push or not to push??

Slow lift and skill practice:
5 rounds of 2 320lbs Dead lift
1 Muscle up
1min of rest

Then,
For time:
10 SP @ 100 lbs
2O DU's
10 PP
2O DU's
10PJ
2O DU's
8SP
2O DU's
8 PP
2O DU's
8PJ
2O DU's
6 SP
2O DU's
6 PP
2O DU's
6 PJ

OUCH.

Breakfast

6 oz of turkey breast, asparagus, 1 egg
handful of walnuts

Lunch

6 oz Salmon 2 cups of brocolli

On Paleo

For the last few days I've been following a strict Paleo eating regimen along with our Crossfitters. Been good, only some lack of sleep and drive to work out. Feels weird. I've been busy doing random stuff and I really need at least a free hour and a half to kick my ars!

Meat feels weird, still tastes like death. I have a hard time buying animal parts, as they are shown, but can handle ground meat pretty well. The smell of cooking it is still mentaly draining. I don't know if thats whats meking me so tired right now, my organism getting back to my old eating habits.

Gonna make it work.

Then at night I did (double WODed today!!!)

Three rounds, 21-18 and 15 reps of,
Swings @52#
Knees To Elbows
Jumping Lunges
Med Ball Slams @20#
Burpees

9:50min

21-18-15 on FGB

Two days away from the Paleo Month Challenge we've been doing WODs that'll be repeated in 5 weeks so post your times people.

Do I have to say more??

21 - 18 - 15 reps of every single event:

Row (calories),

75# push press,

75# SDLHP,

24" box jumps

20# wall ball

13 min 46 sec... thats right Davidson, did you said WOW???

The AFTERMATH

Last night after rinnung the WOD I got to my wife's office. It was 9:30 pm and she'd been working since 9 am. Something happened with one of the printer and she had to repeats a days work at 8 at night. SO I went in with some coffe and waited for her until around 11:30. 

We were both very hungry afterwards so we decide to "stop for a bite". Never in my life have I been to Wendy's and we saw thier add for that fish fillet sandwich. We decided to give it a try. But what is Omar's splurging without sweets, so it was followed by a chocolate frosty. 

The night got cold in my bed, cold and cold sweats, my belly was loud on the inside. Felt bad. Today I really feel like crap so I'm gonna let my body heal and give it an 18 hor fasted period.  No food for me until past 5 pm.

Paleo month starts this weekend, I'm so looking foward to it.

I suck today,

Omar

I dont' have to say more about today.

Mentioned about 4 months ago that my long term goal would be a sub 3 Fran... Today I did it!

2 min and 54 sec

What would come next???

WODding??

If you are part of the Crossfit family, well better said, "if you are Crossfit"this word should be in your dictionary.

We had good times in the "arena" the last few days:

- Friday: 5 rnds for reps of: 1 min of WB. 1 min of DU's, 1 min of KB Swings , 1 min rest

- SATURADY was awesome, we did 75 Over Head Squats at 95 pounds for time!!
Crushed all of them in 3:59. I was so proud of being able to one set 36 getting close to my goal of 50 in one rep. There is no better way of motivating yourself than rissing up in a victory position "th OHS position".

- Sunday we ate pancakes, thats all I remember, being at Dennis and being served 6 pancakes with butter, PB, maple syrup and jam. I saw them then I didn't and the I crashed, Sunday dissapeared after I landed in Carb Coma.

Today is a rest day at CCF but I don't follow our site schedule, I stick with my 3-1-2-1 schedule and don't bounce around it.

My WOD consisted of:
5x5 Shoulder press @ 115 b2b Dead hang pull ups

Met-con:
row 50 calories
50 dbl. undersrow
35 calories
35 dbl. undersrow
20 calories
20 dbl. unders

Ahwi!

Apologizing

Is the first time in my life I'm doing a blog, journal, call it whatever. I haven't aupdated it in a couple of days but here is a small update on the last few days:

Business and Marketing:

On friday I had a meeting with my partner in crime Angie, a great Hollistic Nutritionist and Personal Trainer. We went over plans to get business moving, brainstormed for a couple of hours and chat a little bit about nutrition because is a subject we both enjoy.

Angie is as well a new personal training client of mine and she has been giving it her best since day one. Although day one was a little bit ago, last week thing got a little bit clumped and between her new schedule and tuff training she went through some neck spasms but is recovering and ready to roll again!!! She said she'll come back with a vengance.

MY PERFORMANCE

I hanven't let this down times bring me "down with them. Did planning and had meeting on the weekend and I'm prepared to take action on things. New semi-pravate training aka Bootcamp early in the morning (6am), my personal referral program, my blogs and we are going out and Canadian Crossfit the shit out of our area!!!!

The WOD

5 round for reps of:

1 min wall ball 

1 min double unders

1 min kettlebell swings

Take 1 min of rest and repeat

Cranked 495 points on this one. Thried to keep up my groove by doing 30 wall balls and 25 swings every single round, it was just the double unders that killed my score. But well my brian was aching.

So why do I do this??

A question thats I really don't get ask alot is, why I work as a trainer. 

Exaclty ten years ago I was on my last year of high shool and I had the opportunityof assiting coaching a pee-wee football team. They started me coaching the "special teams", climbed up to "o-line" then I took care of the strenght and conditioning. 

Meanwhile I was in highschool with no idea what I wanted to get my degree in. Growing up in Mexico we were raised to think that if you don't go to school and graduate with a degree/diploma, you aren't worth much $$. That was the first mistake I did.

What did I like doing and what was I good at? I didn't know well but I did know what I wasn't good at. This was math and numbers, philosophy, reading, chemistry and of course I never EVER liked school. I'll reapeat mom and dad... I NEVER LIKED SCHOOL.

I remember I was good talking, I loved talking with people and most of all, DREAMING I've always day dreamed  and imagine constant things I like. So I finish aiming for a degree in Organizational Behavior/Psychology. Luckyly Football was going on constanlty, I had the opportunity to keep coaching and learning more and more about strenght and conditioning and bodybuilding (I'm sorry GOD but I did bodybuilded) and had a minor in Sport Psychology.

My last semester in U I was on my senior year playing as an offensive lineman, I really never liked being that big so as soon as the season ended, I started reaserching weight loss and nutrition. With some help I lost 54 pound in 6 months. during this time I was reading about fitness and the knowledge was actually sticking. I didn't had to read the text three times for it to stick, it was awesome. Sadly I couldn't disappoint  society and become a personal traininer after suffering so much at school. And honestly guys, having advance case of dislexia and attention deficit dissorder, never treated as a kid really made school "frakin" hard.

Finally after arriving to Canada in 2006 Alex, now my wife, kept watching me jumping from job to job (I've had 16 jobs in my life 8 of them have been in the past 3 years, in Oakville) she kept asking me, "Omar what is it thet you whant to work as". I always answer, "I wanna help people change their lives". 

One late summer evening I was at my wife's old job on a front desk for a gym. I've started working out there and became really close to the fitness manager. The day he needed help he called and the rest is history.

Now the biggest lesson in my life is that right now things are hard, I consider myself a great coach, supporter and friend for all of my clients. There is only one thing I've left out and that is bussiness marketing and marketing my business. I must do marketing and handle business with the same passion I coach and workout... constantly at high intensity, across broad times and modal domains.

Strong love,

Omar

P.S. One day I came upon CrossFit and never looked back. One day I sat down and spoke to James and we are building a dream, its called Canadian CrossFit and it means all you, our clients, our gang, the CCF Family.

What I really needed was...

Thursday March 19th WOD.

I needed to practice to pic up my pride and lift it up high!!!

So I added 20 lbs to the prescribed weight on this one. 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

D.L. at B.W.

Thrusters @ 95# 

Fat it up on 225# DL and 115# thruster

13:14 min.

What I needed

In the past few weeks my energy levels, persistance, determination and other good things have been pretty low. Business hasn't kicked hard and I've had a hard time making it grow. Form finding new personal training clients to getting new Crossfit members in our box. 

I promise myself this in going to stop and must stop!! I have to get up and manage to convert my businees with the same passion that I hit the WODs with. I need to be the same performer as a business man as I am  when doing and teaching our movemnts and our philosophy.

This is gonna blow in a good way!! $$$$

My thanks and heart goes to my wife. She has been the best supporter and friend during my hard times. 

Tabata something else

Yesterday we tabata the hell out of this box!!

The first round of pull ups was fatiguing but I realize on both, pull ups and push ups, I just couldn't keep up with them!! Dam Kettelbell work on the weekend burned my foreamrs.

20 sec all out effort, 10 sec of rest 8 rounds of each:

Pull ups

Push ups

Sit ups

Squat

Count your lowest set of reps on each, added and score: 51, my lucky number

Family day WOD

After a Dairyqueen choco cherry blizzard on saturday, Indian Buffette on Sunday... today I almost threw up!

it was a thirsty 30 WOD!!

30 Wall balls

30 Pull ups

30 burpeee

30 C&P @ 75

30 SDLHP @ 75#

30 Swing @ 52#

30 Ring push ups

30 Cal row

14 min sharp!!!

Frianabeth it was!!

Having too much fun with the guys I decided to join in and we all banged this lady!!!

For time:

21 thrusters @ 95#

21 Pull ups

15 Squat cleans @ 135#

15 Ring dips

9 Dead lifts @ 225#

9 Hand Stand Push ups

5 min 50 sec

Muscle snatch practice

Clean technique

Back bottom squat (fixing the hip drive) squat... starting @ 225#
5 - 5 - 5 - 5 - 5

Then 3 rnds of
10-155# Power Cleans
5 Ring sips
10 pull-ups


Rip on fixing the squat... HIP DRIVE
http://www.youtube.com/watch?v=yha2XAc2qu8

Working your CORE??

When you see people or trainers in any fitness facility speaking out the work "core" and watching them balancing over uneven stuff and mentioning thngs like "functionality". Think about this, you will never finad yourself balancing on a pilates ball in the real world. Well sorry, if you suddenly decide to walk on a tree branch or perform a cirscus atc you'll probably do.

Any movement that adds handling, moving or stabilizing a load gets your core working. Its called mid-line stabilization. Comes whne you squat and the frame from your shoulders to your butt stays the same or whne you do a kipping pullup and you stay tight at the bottom so you don't loose that kinetic energy.

Rest day

On my usual workout schedule of  3 on - 1 off - 2 on- 1 off, today is a rest day.

The last few days have been pretty heavy on the legs, frome the OHLunges on Monday, then OHS on modify Fran on Tuesday, to the box jumps yesterday, a well deserved ret day is needed. 

My performance need a few tweeks, feelt gassed pretty quick, although my mind helped me to keep running. Still see a few falws on my overall strenght. I'm goin to continue on the ME black box template I had before - hybrid programing.  Is kind to feel satisfied with some of the workouts on our site, most of the guys on the WODs are not still well formed and technically prepared for some harder ones that will come not long form now.

I'll just keep trying to bang my WODs on "roids" and keeping most of my met-cons under 10 min and heavy.

My diet protocol right now is basically protein, nuts and vegetables. I'm trying to get to 10% body fat fro improving my performance, thinkering that will help. As well getting 10 lbs off my ass will make me quicker.

Lets see how it follows.

About

This blog is taking the practical explanation I have given to my trainees for the past couple of months, " we are machines, thats how you should look at yourself. Food is just fuel, working out is preparing  for activities and having a better performance in any physical endeavor you do."

In the first seminar we gave in our precous box Canadian CrossFit that was mentioned to all the gang. The box is a shoppe, we pimp you up and give you the tools to succed. Your performance will count on how you brake before you crash, how you accel when you need to, how you besmart to double clutch when you need to. Quality and effective quantity of fuel in your tank and finally regular maintenance on your machine i.e. stretching, cold showers, sleeping, post workout nutrition and physical theraphy if needed.