July 30, 2014
July 30th, 2014
Conditioning: For time, 400meter sprint (row) then accumulate 4min of stationary farmer carry (hold in place) of 130lbs (1 barbell at 65lbs with each hand).  200meter row penalty each time you set the bars down.  TIME: 14:00 w/1621meters rowed -womp to da womp.
Strength: Widow-makers; 2x20 back squats at 135lbs.  Was only supposed to do 1 set but coach made me do a 2nd set cause i paused for too long between reps on the 1st set.  Then, 5-3-2-1-1-1 (reps) Thrusters starting at 125% of Fran weight
     (85lbs ——>105lbs).  Breakdown: 5 at 105lbs, 3 at 115lbs, 2 at 125lbs, 1 at 135lbs, 1 at 155lbs, 1 at 165lbs.

Warmup: foam rolling
Cool down: mashed each forearm for a min with a 45lbs bar
I don’t have a girl, but one day i will.  …and you won’t wanna mess with her.

Also, checkout Zeet’s sweatbands

July 30th, 2014

Conditioning: For time, 400meter sprint (row) then accumulate 4min of stationary farmer carry (hold in place) of 130lbs (1 barbell at 65lbs with each hand).  200meter row penalty each time you set the bars down.  TIME: 14:00 w/1621meters rowed -womp to da womp.

Strength: Widow-makers; 2x20 back squats at 135lbs.  Was only supposed to do 1 set but coach made me do a 2nd set cause i paused for too long between reps on the 1st set.  Then, 5-3-2-1-1-1 (reps) Thrusters starting at 125% of Fran weight (85lbs ——>105lbs).  Breakdown: 5 at 105lbs, 3 at 115lbs, 2 at 125lbs, 1 at 135lbs, 1 at 155lbs, 1 at 165lbs.

Warmup: foam rolling

Cool down: mashed each forearm for a min with a 45lbs bar

I don’t have a girl, but one day i will.  …and you won’t wanna mess with her. Also, checkout Zeet’s sweatbands

July 30, 2014

mozartandtaebo:

I took these sometime on vacation. Sunrise= best part of the entire week.

5:00pm  |   URL: http://tmblr.co/Z4vrGw1MyHFJQ
  
Filed under: mozartandtaebo artsy 
July 30, 2014

Anonymous said: What exactly do you do for work? I know guns are involved...

Oh, it’s gonna take a lot more than an Anon ask for me to share that nugget😁

July 30, 2014
Morning meeting! Everyone else is equipped with their pens and pads. I’m locked & loaded with Americano #2 and a lacrosse ball.

Morning meeting! Everyone else is equipped with their pens and pads. I’m locked & loaded with Americano #2 and a lacrosse ball.

July 29, 2014

July 29th, 2014

Hey, I was able to sneak out of work early and guess what?  DOUBLE WORKOUT!!!

Conditioning: EMOTM for 10min; 5 hand stand push-ups (odd) & 5 ring-rows (even).  Rest 5min then max rope climbs in 5 min.  TOTAL: 8 or 9?

Skill: refining kipping for pull-ups

Warmup: Dynamic stretching, 800meter run, double-under/single-under tabata -doubles for 20sec/singles for 10 (8 rounds).

Cool down: Wrist stretches and I can’t remember what else.

Then, a 2mile run with Z-Dog and the weighted vest… then two beers 😁🍻 

July 28, 2014
July 28th, 2014
Conditioning: 2 rounds of 15 power snatches & 15 burpees.  Rest 5min, then, repeat.  TIME: 5:05 + 5min rest, ending at 16:20  
Strength: Widow-makers; 1x20 back squats at 135lbs (5lbs more than last week).
Warmup: 400meter run, dynamic stretching, squat drills, 
Cool down: leg stretching, hip openers.  Then, i hammered out 20 strict (no kip) handstand push-ups, 10 strict/dead hang pull-ups & 50 push-ups.
A couple months ago I started taking NutriForce’s PreWod.  The non-caffeinated version of their pre-workout mix.  I drink 1, sometimes 2 Americanos a day and figured it’d be a good idea to keep my evening caffeine levels to a minimum.  The stuff worked alright.  If 10 is wide awake/alert and 0 is dead-tired, the caffein-free version bumped me to a 4.  Definitely good enough to get me through the pre-adrenaline moments of a workout.   Well, I decided to pick up the caffeinated version at The Games and hoooooo-ly moly.  It bumped me up to a 9.  A good 9.  I was feeling silly during our warmup.  And I liked it.   

July 28th, 2014

Conditioning: 2 rounds of 15 power snatches & 15 burpees.  Rest 5min, then, repeat.  TIME: 5:05 + 5min rest, ending at 16:20  

Strength: Widow-makers; 1x20 back squats at 135lbs (5lbs more than last week).

Warmup: 400meter run, dynamic stretching, squat drills, 

Cool down: leg stretching, hip openers.  Then, i hammered out 20 strict (no kip) handstand push-ups, 10 strict/dead hang pull-ups & 50 push-ups.

A couple months ago I started taking NutriForce’s PreWod.  The non-caffeinated version of their pre-workout mix.  I drink 1, sometimes 2 Americanos a day and figured it’d be a good idea to keep my evening caffeine levels to a minimum.  The stuff worked alright.  If 10 is wide awake/alert and 0 is dead-tired, the caffein-free version bumped me to a 4.  Definitely good enough to get me through the pre-adrenaline moments of a workout.   Well, I decided to pick up the caffeinated version at The Games and hoooooo-ly moly.  It bumped me up to a 9.  A good 9.  I was feeling silly during our warmup.  And I liked it.   

9:51pm  |   URL: http://tmblr.co/Z4vrGw1Mo6yMD
  
Filed under: crossfit wod sweat workout 
July 28, 2014

I had a fabulous time at The Games this past weekend.  I got the chance to meet someone I’ve admired for years, Christmas Abbott, and I even got her to chuckle (swoon).  I also spotted Lindsey Valenzuela,  Miranda Oldroyd, and Garrett Fisher sitting in my section but decided not to bug them for a photo.  They were hanging out with their families and I didn’t want to be that guy.  I left The Games inspired to work harder.  Both at the gym  and in life.  I’ve been in a rut.  I’ve been disappointed in myself with my running, yoga, work, faith, and so forth.  The status quo hasn’t worked for a while.  I know what I have to do to change my narrative.  It’s time I trust the process.

7:37am  |   URL: http://tmblr.co/Z4vrGw1Mj-tKX
  
Filed under: me 
July 26, 2014
The Gram

Hey, several of you have been messaging me for my Instagram handle and permission to follow. I’m @carranzayo. Follow me if you’d like, but I’m warning you, I have no clue where I’m going.

1:25pm  |   URL: http://tmblr.co/Z4vrGw1Ma1gf9
  
Filed under: Instagram me 
July 25, 2014

hailstorrm said: May I follow you on Instagram?

You may 👍

July 25, 2014
OMG IT’S CHRISTMAS ABBOTT #omg #crossfit #crossfitgames #wod #socal #christmasabbott #nutriforce #nofilter (at StubHub Center)

OMG IT’S CHRISTMAS ABBOTT #omg #crossfit #crossfitgames #wod #socal #christmasabbott #nutriforce #nofilter (at StubHub Center)

July 24, 2014
July 24th, 2014
Rest Day: a hot & muggy walk with this goofball.

July 24th, 2014

Rest Day: a hot & muggy walk with this goofball.

9:00pm  |   URL: http://tmblr.co/Z4vrGw1MR1Cxf
  
Filed under: rest day sweat zeet puppy 
July 23, 2014
July 23rd, 2014
Conditioning: Turkish get-up at 26lbs L&R. 5Reps on each side, run 200meters.  3Reps on each side, run 400meters.  2Reps on each side, run 600 meters. TIME:12:01 Then, cash-out with 5min of planks.
Strength: Widow-makers back squat - warmup; 1x10 at 95lbs & 1x10 at 110lbs.  Then WM’s 1x20 at 135lbs.  Then, rear foot elevated lunge loaded with kettlebell.  3 attempts to find 5RepMax; 1st attempt: 26lbs, 2nd attempt: 35lbs, 3rd attempt: 53lbs.
Warmup: 400meter run, mobility drills
Cool down: band aided shoulder stretching 

July 23rd, 2014

Conditioning: Turkish get-up at 26lbs L&R. 5Reps on each side, run 200meters.  3Reps on each side, run 400meters.  2Reps on each side, run 600 meters. TIME:12:01 Then, cash-out with 5min of planks.

Strength: Widow-makers back squat - warmup; 1x10 at 95lbs & 1x10 at 110lbs.  Then WM’s 1x20 at 135lbs.  Then, rear foot elevated lunge loaded with kettlebell.  3 attempts to find 5RepMax; 1st attempt: 26lbs, 2nd attempt: 35lbs, 3rd attempt: 53lbs.

Warmup: 400meter run, mobility drills

Cool down: band aided shoulder stretching 

July 23, 2014
Question Tag

Been tagged by superwoman, notjustrunnershigh

1. Who is your favorite super-villain? -Sabretooth from X-Men. I’m a big Wolverine fan and couldn’t get enough of the Wolverine vs Sabretooth rivalry when I was a kid.

2. You have to change professions, and don’t have any issues with obtaining a reasonable salary or training/relevant education: what would you become? a) Geologist -love, love earth science. Volcanos, rocks, earthquakes, weather patterns -all of it.  b) Shoe designer for Nike. Cause, well, duh.

3. When you were younger, what was one thing you thought you’d never do as an adult, but you’ve ended up doing? -not so sure this one has happened yet

4. What’s the weirdest/most unbelievable dream you’ve ever had? -I have reoccurring dreams where I’m in a must shoot deadly force situation. The gun always goes click, not bang :-/

5. Do you have a least-favorite celebrity, and why? The Kardashians. All of them. …and Kanye

6. Zombie apocalypse comes: what is your weapon of choice? -Shotgun, full-auto

7. Give me a really unpopular opinion of yours, in all caps. This isn’t phrased as a question, so suck it up. -ENOUGH WITH THE NFL PUTTING PINK ACCENTS ON EVERY ARTICLE OF UNIFORM TO SPREAD BREAST CANCER AWARENESS. I THINK WE’RE ALL AWARE BY NOW. ALSO, THEY’RE NOT EVEN USING THE RIGHT PINK. IT LOOKS A LOT MORE LIKE FUSCIA.

8. What’s your favorite dinner to make?  -Spaghetti Squash with homemade red sauce

9. If you could only listen to one Pandora/radio station forever, what is it? -Azure Ray, hands down.

10. Why did you choose the training plan you’re using? If you’re not currently training, tell me why you chose the current book you’re reading. -Time, really. I’m spread so thin & attending a CF class is much easier and time efficient than writing up my own program. Also, being able to take Zito to the gym with me goes a long way. I don’t run as much as I’d like to, mostly because I’m coming back from injury. I wish I had the time for more yoga. And I wish I had the time & money to get back into Pilates & Spin.

11. What’s your MBTI personality type? I think it’s interesting. -ENFP, yo!

I’m tagging:

malloryrunsthis somersetnom claireem heyjesscole me-myself-and-iron sunlightandlove Cheers, folks!

July 22, 2014
July 22nd, 2014
Rest Day: Until further notice, I will be getting home two hours later on Tuesdays & Thursdays.  This means I will only have time for Zito and dinner, & bed.  No CrossFit, and probably no runs seeing as I’ll be running on fumes (see what I did there?).

July 22nd, 2014

Rest Day: Until further notice, I will be getting home two hours later on Tuesdays & Thursdays.  This means I will only have time for Zito and dinner, & bed.  No CrossFit, and probably no runs seeing as I’ll be running on fumes (see what I did there?).

July 22, 2014

putjackonjill said: hey man! i just wanted to drop in and say how awesome i think you are! hope you are having a good day =]

Thanks, dude.  You’re not too shabby yourself.  Cheers!

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