Ray Roman 360° Tabata WOD

by Ray Roman in , , , , , ,

Checkout this 360 degree video I recorded, edited, and of course worked out in. It was tough to do all of these back to back with a 5 minute break in-between. I was gassed but in order to be able to capture all angles it had to be done. Due to the current state of technology the 360° video will only be viewable on select desktop browsers and devices.

Ray Roman 20RM Deadlift Attempt at 255lbs

by Ray Roman in , , ,

This is my 20 rep max attempt for the challenge Noah Ohlsen @nohlsen put on Instagram (3/23/15) for the heaviest 20RM deadlift. After warming up and getting close to a one-rep max, I went back down to 255lbs., an amount I thought I might be able to get 20 reps out of but I fell short at 14. I gave it another shot but unfortunately got 6 reps on my second try! This was a fun challenge though because it so happened to be on a day I was deadlifting!

12/24/2013 WOD "Vested"

by Ray Roman in , ,

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!

12/22/2013 WOD "Welcome to Hell"

by Ray Roman in , , , ,

Working out is something I've always done ever since I was a teenager. These past couple of years CrossFit has been rapidly growing; some might say CrossFit is the fastest growing sport at this moment in time.

My younger brother has been in love with the sport the past couple years and has picked up the proper technique rather quickly. He's been teaching me his knowledge, and has been a motivation for me to stay active.

Here's the workout regime he put together for me yesterday.

WOD #1
3 rounds for time (10 minute time cap):
-25 meter down-and-back sprints (50 meters total
-10 burpees
-7 clean and jerk at 135lbs.

WOD #2
For time interspersed (17 minute time cap):
-12, 9, 6, 3 deadlifts at 155lbs.
-40, 30, 20, 10 air squares

WOD #3
For time:
-run 2 miles

I woke up Sunday morning to a text message that said "welcome to hell". This WOD might not be hell for the elite athlete, but my brother is aware of my weaknesses, and trying to help me push myself to improve. After completing the first WOD I felt like giving up. It was hell, but I continued on and ended up having a great day!

Although I exceeded the time cap in the first WOD, I decided to complete the workout even though the purpose of a time cap is to increase your intensity to complete the WOD within the given time.

I'm 100% positive if my brother was training with me on this day he would have made me stop and move on, but I was already feeling 'broken' so I forced myself to finish the workout.

The second WOD involving deadlifts and air squats wasn't so bad for me as the clean and jerks were in the first workout. I definitely felt the pain though when I ran 2 miles for the final WOD. Surprisingly, I got one of the best times I've had running in years!

Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
— CrossFit Journal

The intensity of training CrossFit has allowed me to see results I've been missing over the years by simply just weightlifting. I will continue to post more clips of my training, and hopefully will continue to grow as I share my experience.