"Sunday Sunday".. working on everything! Video Created by Ray Roman http://rayromanmedia.com/ Music by A$AP Rocky Song "Multiply" Follow on Instagram/Twitter @RaymondRoman Subscribe for more videos at http://youtube.com/subscription_center?add_user=proceedapathy
Ray Roman (10/12/14 Sunday WOD)
I’ve been doing this workout in variation 3 times now over the past 2 months. My last time was 12:43. This time I got 12:18 — a little bit faster but I was completely out of gas by the 2nd round. I skipped breakfast and did this WOD right in the middle of the day -- I'm thinking the empty stomach, and 80 degree weather might have been the problem! Trying to get under 10 minutes on this at some point. Until next time…
2 Rounds For Time (my time was 12:18): 1st round - 20 kettlebell swings (35lbs), 40ft dumbbell lunges (35lbs), 20 box jumps at 24", 20 clean and jerks (135lbs). 2nd round - 10 kettlebell swings (50lbs), 40ft dumbbell lunges (50lbs), 10 box jumps at 24", 10 clean and jerks (150lbs).
2 Rounds For Time (my time was 12:18):
1st round - 20 kettlebell swings (35lbs), 40ft dumbbell lunges (35lbs), 20 box jumps at 24”, 20 clean and jerks (135lbs).
2nd round - 10 kettlebell swings (50lbs), 40ft dumbbell lunges (50lbs), 10 box jumps at 24”, 10 clean and jerks (150lbs).
If the YouTube video above doesn't play on your mobile device you can watch it on Vimeo at the link below.
2 Rounds For Time (my time was 12:18):
1st round - 20 kettlebell swings (35lbs), 40ft dumbbell lunges (35lbs), 20 box jumps at 24”, 20 clean and jerks (135lbs).
2nd round - 10 kettlebell swings (50lbs), 40ft dumbbell lunges (50lbs), 10 box jumps at 24”, 10 clean and jerks (150lbs).
I’ve been doing this workout in variation 3 times now over the past 2 months. My last time was 12:43. This time I got 12:18 — a little bit faster but I was completely out of gas by the 2nd round. I skipped breakfast and did this WOD right in the middle of the day -- I'm thinking the empty stomach, and 80 degree weather might have been the problem! Trying to get under 10 minutes on this at some point. Until next time…
Video Created by Ray Roman
http://rayromanmedia.com/
Follow on Instagram/Twitter @RaymondRoman
Subscribe for more videos at http://youtube.com/subscription_center?add_user=proceedapathy
September-October CrossFit WOD Videos
I love video editing and I enjoy working out daily, so occasionally I put together videos of my workouts on Instagram @RaymondRoman. Creating these quick 15 second videos for Instagram is fun, and also a good way to look back at progress I make overtime. Checkout some of the recent videos below!
This video was originally posted on Instagram @RaymondRoman Working on Push Press 10/5/14. Video Created by Ray Roman http://rayromanmedia.com/ Music by Kanye West Song "Get Em High" Follow on Instagram/Twitter @RaymondRoman Subscribe for more videos at http://youtube.com/subscription_center?add_user=proceedapathy
This video was originally posted on Instagram @RaymondRoman Practicing Rope Climbs 10/2/14 with the thick rope at 19'. Need to work on technique and speed. Video Created by Ray Roman http://rayromanmedia.com/ Music by Clipse Song "Grindin" Follow on Instagram/Twitter @RaymondRoman Subscribe for more videos at http://youtube.com/subscription_center?add_user=proceedapathy
This video was originally posted on Instagram @RaymondRoman Workout on Squat Cleans 9/23/14. Video Created by Ray Roman http://rayromanmedia.com/ Music by Future Song "Move That Dope" Follow on Instagram/Twitter @RaymondRoman Subscribe for more videos at http://youtube.com/subscription_center?add_user=proceedapathy
This video was originally posted on Instagram @RaymondRoman 2 Rounds For Time: 1st round - 20 kettlebell swings (35lbs), 40ft dumbbell lunges (20lbs), 20 box jumps at 30", 10 clean and jerks (135lbs). 2nd round - 20 kettlebell swings (50lbs), 40ft dumbbell lunges (40lbs), 20 box jumps at 30", 10 clean and jerks (185lbs).
12/24/2013 WOD "Vested"
Thank god for days like these! Working out can take a toll not only on your body but on on your mind as well. It's hard to stay motivated sometimes when you're feeling weak, and like you're not improving as fast as you'd like. Although I've been making great improvements lately, especially with my cardio; I've just been feeling worn out mentally.
The hardest part about working out is actually getting up and working out. When you're not mentally focused going into a workout routine, you most likely won't give it your best. Today was one of those days where I read todays WOD and was excited to workout!
Checkout the WOD my younger brother came up with for me to do today.
All exercises must be performed with a 20lb. weighted vest.
5 rounds for time:
-6 burpees
-4 dips
-2 pull-ups
AMRAP (as many rounds as possible) for 10 minutes:
-5 push press at 115lbs.
-10 dedlifts at 115lbs.
-15 box jumps at 24"
Rest for 1 minute and then go straight into the next routine.
AMRAP for 10 minutes:
-5 power cleans at 95lbs.
-10 back squats at 95lbs.
-15 push-ups
I felt great after completing this WOD! This evening I took my parents out to dinner for Christmas Eve; unfortunately I ended up eating a little too much tonight! It can be difficult staying discipline during the holiday season. I guess this is my 'cheat day' for the week, but always remember a cheat day really means you're cheating yourself!