Day 46-48: The Benchmark

Day 46 Became an unexpected Rest day.  After school, I spent a cruel 5 hours doing work for my Emerging Leader Program.  Was I upset that I didn’t work out?  Of course! Who the hell wouldn’t it.  But, works need to get done.  No excuses.

Day 47:
After a two day rest I was ready to tackle the day.  It was a brutal 2 hour workout, In a way, I think I finished most of my gallon of water within that workout.
The Meals:
Breakfast: Scrambled Eggs, Bacon, Taylor Ham on wheat bread
Lunch: Baked Buffalo Wings
Snack: Banana with peanut butter
Dinner: Braised boneless short ribs with pearl onions, carrots and celery braised in a slightly-spicy Korean chili sauce. Topped with Cilantro, Mint, and Toasted Almonds, served with Sweet Potato Mash.
The workout:
15.4: HSPU and Cleans
6x6 of Bench Press w. 6 plank ups and down
6x6 front Squat with 20 DU in between
The first 5: 3 strict pull ups, 6 plank pikes
Next 5: 4 back squats at 225
Last 10: 3 strict pull ups, 6 plank pikes
And because my biceps were asking for a workout...
4x10 of Curls and dips (45,35,25,20)
Cool Down: Row 1000m

Day 48: the Benchmarks

Today was testing Day.  As I mentioned before, I have about three workouts that I have selected to do each month to see if there is any progress towards it.

Annie: 50-40-30-20-10 of DU and sit ups.

Last month I finished at 9:13, today I finished at 8:36.  I beat my score by 37 seconds.  Am I happy?  Fuck yea, who wouldn’t be.  I still think I could had done better.  This was my second time using my new rope, and the shit was just not there. With DU, they are either here or they are gone.

RowBall: 1000m row and 50 wall balls

Last month i finished at 8:13, today 7:05.  Thats a 1:08 difference.  I hate wall balls.  The shit is BALLS!  However, this is something amazing.  I am consent with the fact that progress is occurring.  I honestly believe my time will probably be better if it were done with other people.  Its just the edge that you get trying to beat or keep up with the person who is next to you.  Workout out alone sucks BALLS (LOL), funny ass word, but the work has to get done.


breakfast: Eggs with kale and bacon

Lunch: about 12 paleo cookies! (Sweet potato, vanilla protein, honey, cinnamon, 3 eggs, almond butter, dark chocolate)

Dinner: Ground Turkey with hella veggies.

Snack: Granola cereal :).

The Weekend was solid.  Next weekend I will be in San Fran, the challenge that I will occur is ensuring that my eating habits stay in tact.  But of course I will have to try some of their food!

Let’s start the week of strong!



Day 44: For The Love…

For the love of working out…its a relationship that you can’t cheat on.  

This is how I see the relationship between you and the workout.

You have to cherish every moment you have with that barbell, rower, road, elliptical machine, or any body movement.  If you cheat on it, it will truly bite you in the ass.  Everyday I treated it like a date.  I want to impress the shit out of it.  Some of us even go out every weekend to find the right clothing for it.  We come in with new sneakers, shirts, headbands, compressions, and more!  It’s something that everyone looks for.  If i can, I would give it a rose everyday.  It’s something that people make the time for. It’s a reason why people decline many gatherings because they don’t want to cheat on the workout.  It’s a faithful relationship that we all have.  We usually have to ignore it once a week because it asked so much attention from us that we need a break from to recover.  This is a typical relationship.  You have your arguments, your happy moments, your ecstatic moments, and those moments where your so nervous you have to run to the bathroom to handle your business.  Mostly once (or everyday) it gives you goosebumps perfuming the workout.  It is TRUE EXCITEMENT and HAPPINESS.

Isn’t that a relationship that we all truly want?  I believe we have that with our workouts.  If you don’t feel the same, well fuck you.  Im kidding.  But honestly, if your not depressed because you unable to workout because of some injury, appointment, work, then your relationship is not love…the trust isn’t even there!  BuT, if you are the opposite, then you have a true passion of pushing your  body to the limit.  You want to lift those weights, run those sprints, of course do ‘cardio’ and much more.  Just Love what you do.

I woke up this morning and had to make the quickest decision: Do I get up or stay in bed?  It was 513 and CF starts at 530.  I got my ass up, put my clothes on, and was thankful for yesterday's Bayron, for making the protein shake i needed for this morning.  I made it and was hoping for DU because I recently got my new rope!  Recently as yesterday!  Moral of the story: ensure that you are discipline with yourself, despite the time you wake up.


Breakfast: Protein Shake with Two eggs and bacon

Snack: Carrots with PB

Lunch: SunDried Tomato Chicken with Kale and Avocado

Snack: Granola Cereal w/ almond milk

Dinner: Paleo Chicken Wings with Ranch, celery, and sweet potato


AM: a Combination of DU, Lunges, Cleans, Thrusters, bar hops, front squats

PM:  Now…this shit killed me.  My legs were sore….well…just read what it says:


Day 43: The Rebirth

If you have been keeping up with my posts, you will know that the last few weeks I felt like shit.  Today was the first day where I truly felt amazingly like 100%.  It was a feeling of relief.  I was like Oh shit…so this is how it feels.  One of the things that kept eating me alive was knowing that I was unable to push my body to its full potential because I didn’t want to damage the system more than what it already is.  Yes, i call my body a system.  It runs a certain way.  It needs to be fuel by the right things.  It needs to get its rest when it is overuse. And so on.

Today though>>>>>>>>>>>>.
If you don't know understand the 'slang' it basically means that today was the shit, better than any other day, the best day so far this month, the AWESOMEST day ever (cue in the awesome song.)

hahaha.. have to love that song.

Let me tell you how much of a difference I felt so far in my workouts today.  Today we had sit-ups in the board.  Of course it doesn’t seem that bad.  But I know that within the after the first 30 I will have to stop to catch my breath.  I didn’t have to stop until I was at my 75 rep!  I was like damnnnnnnnnnn.  Honestly, it doesn’t seem that big of a deal to people, but this is just a indication that my core is getting stronger.  I was souped as shit, I honestly kept going to try to catch up with the other people at the box at that time.  Although I didn’t, that was a highlight of my day.

It felt like a pr.  It felt like tasting red velvet cake for the first time.  Is like having 100 pieces of chocolate chips.  It was a feeling of having a first kiss by that person you want.  It was like eating a medium rare steak.  It’s like having a snow day.  It’s like..its like a F^n GREAT FEELING.

It was so good..i fell in love with my protein shake afterwards lol.

Breakfast: Eggs w/spinach and turkey bacon with protein shake
Snack: pineapples and papayas
Lunch Turkey Chili with broccoli and cabbage slaw
Dinner: Spicy Ground turkey w/ onions, jalepeno, and kale ANDDDD AVOCADO.

The Workouts:

Pull-Ups, Push Ups, and Sit Up Complex.

BackSquats of 80% of my max for 6 sets


400m warmup run

200m with 5Burbees Vert Jumps, 5 Push Ups, 5 Knee tucks x10

Then 800m run.

I just want to say “SCREW YOU AIR.” It kept knocking me over making the run harder, but more beneficial.  I was truly cursing it up like if it was next to me.  Overall.  Day 43 ruled.  It was crucial because i felt as though I was at a plateau.  But today i CRUSHED Everything.  Believe the Process!


The Rebirth.

Day 42: How does one improve?

I ask myself that question everyday.  I know i give all my workouts 100%.  Maybe sometimes i should take that extra chicken leg.  Maybe other times I could stop eating carbs and stick to greens and meat.  Possibly I could had went for another set because my energy was so high.  Maybe I should had taken myself outside even if it was shitty weather.  No matter what we do in order to improve ourselves, I seem to always ask myself….what now?

  • Do i start running everyday?
  • Do I eat fruits like grapefruit all the time?
  • Do I focus on strictly paleo?
  • Do I minimize my portions of food even more?
  • Should I follow a different program rather than the one I have set for myself?
  • Should i strictly only focus on weights?

The mind is a funny thing.  You doubt yourself after making any final decision.  I’m not a psychologist, although I did take a few classes (insert laugh here), but we mind fuck ourselves everyday.  We sweat the small stuff and that is whats more important.  If you go on and workout everyday and keep saying I worked hard today, i deserve a cheat meal EVERYDAY….the process isnt working.  You need to be realistic with yourself.

I trust the program that I am doing.  Although last week was like a mind fuck because of my sickness, I have to get through it.  It’s not a waste of a week, is not slowing down my process, shit happens within any goals.  Is what you do after in order to get back in track.  Just make sure you are putting your energy solely on the goal you have set for yourself.  Take everything serious.  Don’t keep having those cheat meals every weekend, shit just adds up.  How does one improve?  By ensuring they are giving their goal 100% of their attention at all times.

Day 42 overview:


Breakfast: protein shake with some rasperries

Snack: Carrots with pb

Lunch: chicken, spinach, and my sweet potato cookie 🙂

Snack: Orange

Dinner: BBQ Chicken

Jerk and Push Press work
Burbees, Box Jump, Row Tabata
15.3 Open workout scaled.

About the open, I honestly was going to put a 0 because I couldn’t do a Muscle Up to save my life.  Was I close?  Some of the times, other shit just looked like the opposite of the Mona Lisa.  I had to put my ego aside, which we should all do when it comes to crossfit.  I know that for all the workouts I am unable to do RX because of some of the movements or weights.  I just really wanted to do this whole open doing RX.  Talking to some of the people, I said fuck it and went scaled.  I rather do scaled and submit a score to show that I put in work rather than 0 for RX just showing I was practicing Muscle Ups….we all have to put our ego aside at times.


Day 41: The hard truth

The hard truth is:

  • this past week I’ve been only 70%.
  • I’ve been sick from the moment my food poisoning left.
  • I feel like blah.
  • moving forward, I’m adding another week to my challenge to make it up for this week.
  • I’m able to go back to the track to do my running intervals
  • I am still excited about my challenge
  • I hope that people are still focus on their goals
  • i know that results are not easy…but well worth it
  • this week is getting back on track
  • I am now at 90%.
  • this week shall be challenging once again.
  • i felt like blankman this week during my workouts
  • i almost had a muscle up.
  • this week sucked
  • I’m done venting.

The hard truth is….this week is like week 1 all over again.

Day 30: 1/3 Completed.

It has been thirty days.  I repeat, it has been THIRTY DAYS since I began this challenge.  I’ll rephrase that, since WE started this challenge.  Most of us have been sick, feeding into our bad eating habits, not being able to make a workout, and other shit that pops up into our lives.  We need to ensure that we learn from all of those mistakes, setbacks, bad decisions, or whatever you want to cal it.  At the end of the day, we Have a Goal that WE have to MEET!  Let’s make sure that the next 60 days, we do whatever news to be done in order to get there.

Remember: I will be trying need eating habits that I can switch up for all of my meals.  I am doing this because I felt as though I am used to eating the same meals everyday, or weekly.

Breakfast: Oatmeal with Banana, honey, cinnamon, Almond Butter
Snack: Apple- and it was one of the best GALA apples ever!!  I want to try new apples, but i love the ish out of Gala.
Lunch: Sweet plantains, chicken, spinach
Snack: Peanut Butter and banana
Dinner: Salmon with steamed broccoli and asparagus and avocado.

This morning was a brutal workout.  Only because my shoulders have been aching for quiet sometime, therefore, Thrusters is not the best movement for me to do.  I scaled the weight, and I still couldn’t move as fast as I wanted to because of my shoulder activity.  Afterwards, well all day, I have been mobilizing it in order to basically loosen it up.

5AM Workout:

Split Jerk Sequence

WOD: Thrusters with  Sit-Ups

5pm Workout: in order to celebrate the 30 days I created this little workout:

I also did a Tabata of Scissor Kicks

This doesn’t mean I will be doing a 60 AMRAP of 90 on the 60th or 90th day lol.  For these next 30 days, I will be treating each day like DAY 1.  Only because most of us tend to the best on the 1st day.  We are strict with ourselves, we go crazy with our workouts (which you should do everyday), your able to say no to the cravings and so on and so forth.  I do not have any specific goal that I want to meet, I just want to keep ensuring that I am pushing myself to the limit every single damn day.


Day 29: The Snack Issue

Not knowing what was going to be breakfast or dinner was killing me.  Again, my refrigerator was broken.  The only thing that I can put together for breakfast was a protein shake.  No eggs, no sandwich, nada.  It sucks that I take this little shit for granted lol.  Also, my apples, were disgusting.  I thought it was going to be okay, the moment i bit into my Gala Apple…it was NASTY, DISGUSTING, AWFUL, DISTASTEFUL, HORRIFIC, MONSTROUS…IT GOES ON.  Well you get the point, this afternoon/evening it was a lack of energy because of the lack of snacks.  Thankfully one of my best co-workers (B!) gave me her California Orange!  It was simply delightful.  It was on point.  It was juicy.  It was great.  I felt like a new man afterwards lol.

Lets talk about the day:

Breakfast: p. Shake
Snack: apple Banana
Lunch: spinach with grilled chicken and avocado
Dinner: P.Shake, chicken and organic avocado

Workout 1:  Took about an hr.

Workout 2:

Clean Complex, Front Squat complex

WOD: With a 45lb plate (should had went 35)

G2O, Push Ups, toe touches, 15 alt lunges

Cashout: 100 DU

Tomorrow is weigh in.  Again, I don’t care about the number, but my progress that I feel is FANTASTIC.  All I know that this weekend I will be indulging in Paleo Cookies :).