The 7 Million Dollar Man.

Top Line: New workouts, new attitude, new look.

The Workout REVAMPED
Don't get me wrong, I love Crossfit. I've been loyal for almost two years running now. But after researching and reading other material about muscle confusion techniques I am now branching out from crossfit.

My Background: My experience is both clinical and experience based. I have studied kinesiology in both Massage Therapy and Physical Therapy Asst. programs. This gave me the basis for movement of the human body. But even before college I was involved in traditional American weight lifting to later circuit training. During my stint in circuit training I became immersed in the book Expressing the Human Body (part of the Bruce Lee library).

Later I found, in my opinion, the best dvd workout ever The Pit. After following that regiment for a year I was exposed to Crossfit. I was hooked instantly. I joined after my first workout and have been checking several crossfit sites everyday ever since. I have taken ideas from: oneworld crossfit, diablo crossfit, crossfit dupage, crossfit endurence and montgomery county crossfit.

New Style: Once again it is time to move on and expand. I will take some of the concepts of crossfit and add other aspects such as isometric and static hold techniques. My style of workouts will be dubbed "Koshi-Mikkusu Jutsu." Roughly translating from Japanese to mean "attacks against muscles remix." I think this name is very appropriate because the workouts will constantly challenge muscles to fatigue and it's truly a remix because these workouts are a mix of all the knowledge I have learned over the years to make a entirely new technique. Please follow my progress as I try another approach to overall fitness.

New workouts will be posted starting this week and leave a comment of the new format!

WOD 2.8.09

WOD
100 Squats
75 Push-Ups
50 KB Swings
25 Squats
50 Push-Ups
75 KB Swings

Time: 13:04

Snowstorm!

Success!

Building Parallettes on the Cheap

Hey everyone! Sorry for the late post but I finally got to put up the final product of building parallettes. I followed the Crossfit Journal Issue 13 in the article entitled: Really Cool Homemade Parallettes by Greg Glassman. The process was really fun and easy. Altogether it only took about an hour to cut all the pieces and cementing all the parts together. And for all the materials the final price came to.... $23! I recommend these babies to anyone!

The importance of gymnastics training is the advancement in proprioception. When spacial awareness is increased, the athlete becomes more balance in all facets of exercises... hopefully soon I should be able to do handstand push-ups.

WOD 2.3.10

Hey everyone! Well after a day of gluing several pieces of PVC together I have put together my Parallette Bars! Those pics will be up in the next post.

SWORD: (Strength Work Out Regimen Daily)
Performed with my new Parallettes:
Tuck Sit 5 sets of 10 sec. hold
L Sit 5 sets of 10 sec. hold
Tuck Planche 5 sets of 10 sec. hold
Push ups 2 sets of 10
And then I worked on some hand stand against the wall (pre gaming my Handstand Push-ups I need to start doing before March...)

WOD:
3 Rounds
50 Lunges
30 Pushups
10 Burpees
Courtesy of: P3 Crossfit
Time to Beat: 7:54
My Time: 7:16
Notes: I DO NOT LIKE LUNGES!

Sidenote: Next on my list to add to may gym is Rings. Now some my wonder y so many gymnastic inspired equipment. And the reason behind this is because simply put:
Gymnastics = Massive Upper Body Strength.

Sidenote: testin out my new joint!

WOD 2.1.10

WOD:
"Hansel, he's so hawt right now"
5 Rounds
30 KB Swings 1.0 pood
30 Burpees
30 Situps
Time: 23:18

Notes: Gassed in Rd 5.

-WOD modified from the ther-ex named "Hansen" (cuz i don't have a 1.5 pood KB...)

Oh good ol' Zoolander. (I know at least a few ppl out there get the reference)

If you build it, they will come.

Contructing: Crossfit Parallettes

Sooo I was suppose to start my SWORD program along with my WOD this week but I got distracted and decided to follow a tutorial on making parallettes. Some might be asking why are you making parallettes in your momma's basement? The first reason and most important reason is cuz I'm BROKE!!! The second, is that the equipment promotes significant arm development because of the position of the body. With the arms supporting your entire bodyweight it produces significant improvements in both strength and endurance. It is also a great complete-body conditioning tool and are particularly good for developing core strength, and depending on your choice of exercises the leg muscles also. I saw about 20+ exercises I can perform with these suckers and it helps me with one of my side goals (which is starting to do parkour in the future).

Hopefully I'll be done in the next few days and I can throw up some pictures of the process.

Sidenote: Bruce Lee Part 1

Bruce Lee - Lost Interview - Funny video clips are a click away

BRUCE LEE

Looking back at his incredible career, one aspect of his life that can never be talked about enough is his fitness. Bruce Lee's devotion to the holistic approach of fitness to the human body gave birth to modern day Cross Training. Cross Training is defined as a program combining several exercises to work various parts of the body, effectively. Using the principle of "muscle confusion" it helps the body to adjust and improve overall conditioning. For example, during the exercise the person gains strength by performing the movement at every exercise station. After the exercise is performed the person switches to another body part quickly, with a short rest period. With the brief rest period it forces the body to engage in a cardiovascular workout.

The Point: It works on Strength and Conditioning at the same time. Which cuts down the time needed in the gym, and gives the person The Cardio Connection.

Late Post... WOD 1.25.10

Gah it was a off week guys. I did a WOD and Strength pregame.
Pregame 2 Rounds
Walking Lunges 100 Ft. approx. w/30 lbs. DB Overhead
20 Pushups w/Rows
WOD
3 Rounds
10 DB Power Snatch L Arm
10 Pull ups
10 DB Power Snatch R Arm
10 Pull ups
Time: 10:13
Notes: DB snatches killed me!
Courtesy of: Dupage Crossfit

Next week I'm adding something new to my programming. Its going to be called SWORD (Strength Work Out Regimen Daily)

WOD 1.22.10

#1 WOD:
"Chipper"
2 Rds
1000M Row
50 Burpees
Time: 16:20


My Friend was with me and he did a mini Chipper containing-
"Mini Chipper"
2 Rds
1000M Row
25 Burpees
Time: 16:24

Challenge of the Day:
Taken from: Crossfit Dupage
Location: Lombard, IL
WOD date originally Posted: ?
WOD:
7 Rds
10 Box Jumps 32"
6 Clapping Pushups
Time to Beat: 14:51
My result time: 4:07
Notes: Good pace!

WOD 1.20.10

Well its the first official WOD I'm doing on the site!
WOD:
4 rounds for time of:
20 KB push press 40lbs (KB in each hand and a 5 lbs ankle weight around my forearm)
20 Sit-ups

Taken from: Crossfit Mountain Warrior
Location: Jalalabad, Afghanistan
WOD date originally Posted: 1.6.09
Time to Beat: 7:57 (My competitor reports using 44 lbs)
My result time: 12:34
Notes: Fatigued in Round 2! Need more explosive push press motion.

WELCOME to the NEW SITE!!!!

Now that I'm finally done with exams and tests I am finally free from the system!!! I can get back to crossfit 4-5 times a week and I will keep my people posted of my times for each workout.

Some my wonder: What is this site about? Do you really workout in ur momma's basement? The short and pathetic answer is yes (I'm broke, I just got outta college!!!). Anyhoo I went to a Crossfit official affiliate for over a year and I just got my own stuff and started doing the WODs on my own. I time myself against other ppl around the world so I'll mention which gym I'm up against.

-Pics and results soon to come!