Wednesday, December 22, 2010

Its been a slow week...

With the holidays approaching faster than I had planned, it seems my workouts will have to take a backseat to the season of festivities. I managed to catch a nice little cold over the weekend which set me back a couple days. I plan on running every other day during this week to keep pace with Danny boy! I got a 2.5 mile run in yesterday in 21m26s. Not horrible but I was trying for at least 3.5 miles but the legs had other ideas and by ideas I mean ummm no. Oh well, I am going to enjoy these next few days, eat lots of bad food and get to know my friend Sam Adams quite well this Christmas. I hope anyone who reads this has a wonderful holiday and you all get to spend it with friends and family.

Friday, December 17, 2010

Last day in the globo gym...

I finally took the plunge and canceled my membership to the gym here in town I have had for close to 15 years. I have to say I was a little saddened by this. This gym has been a mainstay in my lifestyle for so long, I feel as I am losing a relative or a close friend and I guess in the end, that is exactly it. A part of my life I am letting go to pursue a different avenue in hopes of obtaining and passing new goals in the fitness aspect of my life. I enjoy CrossFit enough to let go of the ways I have hammered into my head. I think this is a good step for me. It will help me to expand my views on fitness and hopefully open other opportunities to train in different means. My last workout in the gym was going to be a run/row/run but true to form the gym's one rowing machine was tied up by a snow bird pulling about 10 reps per minute. Uggg, fitting huh? Well I decided to hit some interval training with a 1 mile run, rest 3 mins, 3/4 mile run, rest 2 mins, 1/2 mile run, rest 1 min, and finish with a 1/4 mile run for time.
My times were 9m22s 1 mile, 8m34s 3/4 mile, 4m 0s 1/2 mile, 1m45s 1/4 mile for an overall time of 23m41s. 

Wednesday, December 15, 2010

How to be sore in the morning...

Step one start a CrossFit workout program. 
Step two complete the following WOD:

95lb x 25 SDHP
Run 1/4 mile
95lb x 25 push press
Run 1/4 mile
25 pullups
Run 1/4 mile
95lb x 25 front squats
Run 1/4 mile
95lb x 25 clean & jerk
Run 1/4 mile

I enjoyed this one but felt a little weak sauce coming on during the front squats. This morning I feel it all over. Finished with a time of 23m 55secs. Dan got 22m and some change. 

Tuesday, December 14, 2010

Something quick

Hit the gym for a quick WOD because Jack Frost has lost his damn mind out here! We shall call this up and down!
For time complete:
40 squats
400 meter run
20 x 75lb push press
10 burpees
800 meter run
10 burpees
20 x 75lb push press
400 meter run
40 squats
I finished with a time of 11m 55secs and Dan hit 12m 12secs.

Thursday, December 9, 2010

VOTD

I have yet to put a MJ video on here...let me just say that this man is the GOAT and this has to be one of the best commercials he ever did. As I get older, I realize there will always be someone faster, stronger, more athletic. There will always be someone telling me I am too old and that I need to slow down...keep telling me that-PLEASE.....

Warcraft is my enemy....

A little game called Warcraft has taken over my every waking minute for the past couple days so to say my workouts have been less than stellar is a gross understatement. Dan also had the day off for his birthday. Happy B-day man! Well we decided to hit the gym as Florida has been blessed with a lovely cold front which makes doing anything outdoors a PITA. The WOD was pretty easy or so we thought...

For time complete 3 rounds
Run 400 meters
15 pullups
50 squats
15 pullups
The pullups were rough going. I felt good through the first 2 rounds. The 3rd round saw me grabbing some knees after a few pullups. I stroked the final run at a speed of 9.5 to try to keep my times low. This in turn hurt me a bit on the following pulls and squats. I finished with an overall time of 15m 25secs and Dan hit a 15m 42secs. Dan also noted we could take about a minute and a half off out times as it took 30 secs or so to fire up the treadmill for each round. 

Monday, December 6, 2010

Been a few days...but back in the saddle.

I have neglected the site for a few days, with the Christmas rush coming on the release of a little game here in the next day or so that will consume my every waking hour, it will be hard to keep my nose to the wheel but I will do my best!! Dan and I completed two WOD's in the later part of the week. The first one was a tabata workout. 

8 rounds for time with lowest score from each exercise taken for total score. My score in (   )
Weighted pullups 30lbs (2)
Weighted squats 45lbs (10)
Weighted dips 30lbs (4)
Deadlift 165lbs (0)    Total 16
Ugggh I still have not found the secret to these tabata workouts. I start strong and just completely lose it at the end. Now 2 days before this WOD, I did do a little workout at the gym and this may have affected my score but sweet mother mary the deadlifts were just brutal. The last few rounds, I just couldn't even grab the bar. Just a big table of suck all around. 

The next WOD was 10 rounds of good times.
Complete 10 rounds of the following for time:
1 clean and jerk 175lbs
5 pullups
10 pushups
15 squats
(After 2 rounds of the 175lbs clean and jerks I had to go down to 155lbs as I just didn't feel comfortable in the gym with no chalk or good wrap)


Finished with 10m14sec time. Dan crushed it with a 9m56sec time. 

Wednesday, December 1, 2010

Post Turkey Day

Well I took my traveling band show to the gym for a light back and bicep workout but got sidetracked a bit discussing the whole CrossFit thing to my friend Josh who runs the gym. He was apprehensive at first but after completing a couple WOD's he really likes the feel of the workouts. He really enjoys the idea of taking the road less traveled. He is going to tackle the "Fran" this weekend and I will have to check in on him and his progress. For yesterdays WOD, Dan and I took to the park for a run interval training. Felt pretty good and smashed my PR of one mile run with a time of 8m05sec. 

The WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

1600 meters 8m06sec
1200 meters 6m20sec
800 meters 4m20sec
400 meters 2m06sec

Total 20m52secs

Monday, November 29, 2010

Ahhh the holidays...


Well I would like to tell you all I was strong and was able to resist the calling of the pies and deserts...sadly I was not. Good food, good friends, good times. I managed to get in a WOD on Friday and my FIRST 5K run on Saturday morning!

Fridays WOD
Run 400 meters
21 clean and jerks 95lbs
21 pullups
15 clean and jerks
15 pullups
9 clean and jerks
9 pullups
Run 400 meters
Time: 15m 10secs

Saturdays WOD
I went to the local park with intentions to just run a nice little 2 mile run but as I got into the run I just kept going. I felt strong throughout and it felt good to finally get a 5k under my belt! Finished with a sub 34m time.




The park at 7 in the morning...

Wednesday, November 24, 2010

Felt like a gym day...

Headed to Lifestyles for a light lifting workout. Combined some chest, tris, and light shoulders into a nice pump. I then hit the treadmill for a 9m 15sec mile and the rowing machine for a 2000 meter row for 8m 45sec time. As the turkey dinner looms in my future, I pray I can remain vigilant in my quest to avoid the pies and deserts and stuffings and did I mention pies and deserts?

Tuesday, November 23, 2010

A quickie...

Took to the park with James and Dan to knock out a quick WOD. I have to say with the holidays fast approaching its going to get hard to stay on point with diet and working out. I hope to keep both on track but I feel the pull of the good eating coming up!

3 rounds for time
Run 400 meters
15 pullups
20 pushups
25 situps
30 squats



I finished with a time of 15m 45secs. Not too bad but really need to learn the pacing and how to finish strong. 

Friday, November 19, 2010

The day after...

Well after the pecan pie WOD, I decided to run. I went down to the local park down from my house and got a 2 mile run in. Time was good at 21m 8secs for 2.16miles. Thursday Dan and I took on the WOD from the main site. A pretty straight forward WOD as it was a basic lift maneuver. It was Dans first time but he knocked it out. We finished the WOD with another 2 mile run. My time for that 19m 19secs. 

The WOD
Clean and jerk 3-3-3-3-3-3-3
I started with 115lbs and finished with 175lbs. It felt good. I may have been able to squeeze 180-185 out of it. Ill shoot for that next round. 

Wednesday, November 17, 2010

Ok so pecan pie is my enemy...

So after the employee Thanksgiving lunch I knew I had to work some of that gut bomb off. Good Lord I ate some food. What the hell was I thinking? Diet?! What diet? I got you diet right here and by right here I mean eating like a fat-boy on a diet. Uggg and then the pecan pie...my arch nemesis. Ohh I will best you, my evil friend. I shall have my revenge...
Well Dan has this wonderful WOD for the day lined up and it went like this:
5 rounds for time
10 burpees
20 box jumps
30 pushups
40 squats
50 lunges
This.
WOD.
Sucked.
I mean after the first 2 rounds the pecan pie was coming back and introducing itself all over again. Good times for all. Next time I plan on inviting some friends over and making it a full on party! I could only get 4 rounds in at a time 34m 45secs.

Monday, November 15, 2010

VOTD

Missed a few days...but back in the saddle.

Took the weekend off but had a nice WOD Friday with James and Dan from work. Breaking James in the right way and by right way I mean making sure he has trouble sitting on the toilet the next day!


For time:
10 rounds of
10 pullups, 20 pushups, 30 squats

This WOD was a beast near the last couple rounds and having Dan "cheer" us on was all the help in the world! I finished with a 25m 45sec time. Great way to end the week and kick off the weekend. I enjoyed the time off this weekend and look forward to some tough WODS this week. 

Thursday, November 11, 2010

To the park...tally ho!

Well after our warm reception at Ultimate Gym, and by warm I mean - and I quote - "This isnt a Crossfit gym..." , Dan and I decided to take our traveling road show to the park. Dan came up with todays little gem.

For time 5 rounds
20 dips
20 reverse pulls
20 crunches
Run 1 mile

I finished with a 12m 45sec mark on the 5 rounds and a sub 10 min mile. Trying to get my Nike + band dialed in so times are a bit off on the runs. 

Tuesday, November 9, 2010

Mr Pukey...your table

I really felt this one. I started off strong but by the second round I was beat. The kettlebell swings were brutal especially having to follow those with thrusters. Uggh, this has to be 2nd hardest WOD for some reason. Dan was of course a beast and we had a friend, James, from work join us and he powered through what he could do. I think he now sees how crazy this whole crossfit thing is.. and I think he likes it! HA!!!

The WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood (sub'd 50lb dumbbell)
25 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
20 Pull-ups
My time was 23m 20secs

Monday, November 8, 2010

VOTD

Cardio Sunday!

It was a rest day on the boards but decided a little cardio never hurt anyone so off to the gym I go. I decided to try a WOD I have done earlier as it was fairly quick and would give me a good sweat.
 

For time

Run 1 mile
Row 2000 meters
Run 1 mile


My time:

9m 10secs
8m 50secs
9m 5 secs
Total 27m 5secs

Saturday, November 6, 2010

Lumberjack....ugggh

Any workout that is called "Lumberjack" you know will not be pretty. It was rough, even in a scaled down form it was bad. Dan did great on it. I had a problem with the overhead squats as my form is horrible and the shoulders do not have that full range of motion as of yet. I will keep working on it.


The WOD

15 Deadlifts (275lbs) scaled to 225lbs
Run 400m
15 KB swings (2pood) scaled to 50lbs
Run 400m
15 Overhead Squats (115lbs) sub'd squats on the smith machine
Run 400m
15 Burpees
Run 400m
15 Pullups (Chest to Bar)
Run 400m
15 Box jumps (24”) sub'd knee tuck jumps
Run 400m
15 DB Squat Cleans (45lbs each)
Run 400m

Thursday, November 4, 2010

Todays WOD at Ultimate

Took Dan and introduced him to some push presses. Yeah...good times indeed.

The WOD goes like this
4 rounds for time of:
25 reps of 95lb push press
Run 1/4 mile

Felt good through the workout until that last run and my shoulders decided they did not like me or my antics in the gym anymore. Finished with a time of 17mins 23secs. Dan pushed it and said it must have been delayed reaction because after the workout he said his shoulders were on fire!

Wednesday, November 3, 2010

Barbara...how I love you!

Well the rain caused Dan and I to take the WOD indoors today. Went to check out Ultimate Fitness in Bartow. Nice gym and the owner Greg was really interested in the whole idea of Crossfit. He asked us if we were doing a P90X routine or something and I had to explain the WOD to him. Several other members of the gym also asked us what kind of workout we were doing. It goes to show you that even gym rats are all ready for something new. By the time we had finished the WOD, we had about 6 members and the owner watching. This one was brutal. I had a strong time up to the 4th round and then I hit the wall. It was hard to look at the big number and keep pushing so the last couple rounds, the sets were splits of 10's and 15's, whatever it took for me to get it done.


“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

My times:
Rd 1) 3m 23secs  Rd 2) 3m 33secs  Rd 3) 4m 53secs  Rd 4) 5m 44secs  Rd 5) 6m 40secs
Total 24m 34secs

VOTD

Tuesday, November 2, 2010

I hate being sick...

Well I felt I needed to get a WOD in today as I was sick all of last week and it looks like my friend, the cold, looks to linger a little bit longer than expected. Still, Dan and I decided that we could not follow the crossfit site WOD's without a bumper plate set as almost all of the last few WOD's required some sort of Olympic style lifting. Funny how gym owners frown on you dropping their weights from above your head and all...Well we picked a pretty straight forward WOD that we could take to the park and one that would kill me in the process of my recovery from this cold.

AMRAP in 12 mins
10 push-ups
15 sit-ups
20 meter walking lunge

I managed 10 rounds and Dan got 11 in 12mins 15 secs. I could really feel being sick was affecting me. I suggested a 1 mile run for a cash-out. Overall kept a good pace but my breathing was rough due to the cold. I took the last 100 yards at a full sprint and felt like I was about to cough up a lung. Overall a good WOD and felt good to sweat after nearly a week off.

Friday, October 29, 2010

Been a few days...

Well thanks to the cold bug going around, my week has been shot. I got one WOD in earlier this week with Dan and a couple others from the office.


For time 7 rounds of:
20lb wall ball shots, 10 reps
10 pull-ups


As we didn't have the medicine ball we sub'd 25lb dumbbell thrusters. I finished with a time of 11 mins and change with Dan about a min under me. It was a good WOD and Dan ended up tearing the hell up out of his hands on the pulls. I will take the rest of the week off to get my body right and try to start the week off fresh. Being sick sucks.

Monday, October 25, 2010

What this all means...

After reading some truly inspiring words from Blair, I felt I needed to put a few thoughts down on my feelings about fitness and the drive to get up and do this day in and day out. Compared to other people I have come in contact with, my life-in the fitness aspect-is relatively uninspiring. I never played any sports in school. I was never pushed to even try out. Perhaps being raised without a male figure in my life was the reasoning behind this. I was introduced to the gym in my late twenties and although I have stuck with it over the years now, there was never a drive, a purpose, or a reason. I just did it as I felt it kept me in shape. I later moved into a brief mixed martial arts stint and felt like that I had reached a new goal. There was a drive to be better, hell to beat the other man. Years of that training did not do a body good. I managed to sustain some good injuries along the way that now deem it necessary to make the gym routine an adventure. Still, where is the drive...the reason? I believe anyone in my position has tried fad diets, programs to reach new goals but in the end we seem left further behind than where we started.  Why do I do this? I am 38 years old. I will never play college ball or a professional sport, I will never fight again. I will never be a cover model to a magazine. I guess my point is that there doesn't have to be a drive or a reason. I do it because it feels good to set a goal and to pass it. I enjoy being broke down and knowing I have done something the average Joe could not. That is my drive. I have learned over the last few weeks that the "gym" sucks...and that this whole belief that you have to be in a gym doing the same vanilla workouts to achieve goals is a lie. Consider a wild mustang in a fenced area. Yeah he could run about but there is never the chance to be free. To let loose and run at top speed. To use what God gave him. The same goes for us. We need to break out of the maze and let loose. Use the machine God gave us to its full potential. There is so much there, so much untapped ability that is slowly dying in your cubicle, behind your steering wheel, on your couch. Get the hell up and do something. We are a connected society, I say disconnect. Go off the beaten trail and explore. There is a world out there that is passing you by. 

Thursday, October 21, 2010

A WOD in the park...

This actually looked a lot harder on paper then it turned out to be. I had to sub the HSPU and the ring push-ups but pushed through this. A time of under 24 mins is good in my book. I had a goal of under 30 mins so I knocked that one out the park.

The WOD:

200 m run
21 pullups
21 lunges
21 squat jumps
200 m run
15 pullups
15 lunges
15 squat jumps
200 m run
9 pullups
9 lunges
9 squat jumps
200 m run
21 hspu
21 situps
21 ring pushups
200 m run
15 hspu
15 situps
15 ring pushups
200 m run
9 hspu
9 situps
9 ring pushups
200 m run

Wednesday, October 20, 2010

Video of the day

I am going to try to post a new video here each day for a little motivation. This one sums it up quite nicely.

Gym WOD

Took to the gym today to try a WOD I came up with. I shall call it the "Donald".

21-15-9 reps for time of:
bodyweight bench press
pull-ups
135lb squats


The first round went nice and strong. Bench was a full set with no rack and pull-ups were a 15-6 split. Squats were no problem. I should have went with a body weight squat to really push myself and next time I will. The second round was good until the 10th rep on the bench. I barely got the weight racked as my arms were giving out. I had to wait for my friend to come back to spot me the last 5. Good advice here, ALWAYS have a spotter. Finished the final round at 12 mins 34 secs. Now I believe I could have shaved a couple minutes off that if I would have kept a spotter the whole time but you live and you learn. Its funny how I have been herded into thinking that there was only one way to workout and now that my eyes are open I look for other ways to achieve goals, to push myself and to basically get out there.

Monday, October 18, 2010

Run Forrest, run

This my friends has been the hardest WOD I have done to date. I really pushed myself to finish this. I wanted to quit the burpees so many times but I got it done and felt like I was going to fall out.

The WOD went like this
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

I sub'd  tuck pull-ups for the L's but completed the rest. This WOD really pushed me. The final round of burpees was splits in 5's and 10's. It hurt but I am glad I knocked it out. I finished with a time of 45 mins 30 secs. Not great but still I am happy I finished.

Burpees!!! Yayyy!

Today was not fun as I have been introduced to burpees and I do not like them, no sir not at all.

3 rounds for time:
135lbs, hang power cleans, 15 reps
15 burpees

I got through the first round of cleans with 135lbs but scaled this down for 2nd and 3rd rounds to 95lbs. I have come to understand that burpees are fun and by fun I mean nails on a chalkboard scratching out a Ted Nugent solo. Finished with a sub 15min time.

Thursday, October 14, 2010

Back in the gym

I really need to get my hands on some good gear. I have found that I look forward less and less going "in" to the gym now. I really like being outside and completing the WOD's but that being said, as I did not have a medicine ball for todays workout I took my workout inside.

The workout goes like this...
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Now the gym only has a 10lb medicine ball so I had to use that. I got some funny looks from the other members as I started into the workout. There is no where in my gym to do a muscleup so I sub'd 3 pullups-1 dip for each muscleup. I am beginning to loathe pullups. The last few pullups were brutal and I was also thankful for the 10lb medicine ball towards the end. I finished with a time of 17:55. I am glad today is a rest day. 

Tuesday, October 12, 2010

Tabata This

Well my friends, another week in the bag and a new one upon us. Took to the park to take on the Tabata This WOD. From reading up on this and watching a few videos, I knew I was in for a ride.
The workout goes like this:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Seeing as I was outside and didnt have the option for the row or the sub, I had to skip the first part of this workout. I brought my friend Dan along for the ride and gave him the honor of going first. 

Squat
Rd 1 (21), rd 2 (21), rd 3 (21), rd 4 (20), rd 5 (22), rd 6 (21), rd 7 (21), rd 8 (22)
Pushups
Rd 1 (26), rd 2 (21), rd 3 (10), rd 4 (5), rd 5 (4), rd 6 (5), rd 7 (4), rd 8 (4)
Situps
Rd 1 (13), rd 2 (11), rd 3 (9), rd 4 (10), rd 5 (8), rd 6 (8), rd 7 (8), rd 8 (8)
Pullups
Rd 1 (4), rd 2 (3), rd 3 (2), rd 4 (2), rd 5 (1), rd 6 (2), rd 7 (2), rd 8 (2)
341 reps Tabata score of 34

My times and scores
Squat
Rd 1 (24), rd 2 (22), rd 3 (23), rd 4 (20), rd 5 (21), rd 6 (20), rd 7 (20), rd 8 (18)
Pushups
Rd 1 (24), rd 2 (23), rd 3 (15), rd 4 (10), rd 5 (8), rd 6 (7), rd 7 (6), rd 8 (7)
Situps
Rd 1 (13), rd 2 (13), rd 3 (12), rd 4 (9), rd 5 (7), rd 6 (7), rd 7 (8), rd 8 (8)
Pullups
Rd 1 (10), rd 2 (6), rd 3 (4), rd 4 (5), rd 5 (4), rd 6 (4), rd 7 (3), rd 8 (3)
384 reps and Tabata score of 34

This was an intense workout. I really enjoyed pushing myself and the 10 seconds between rounds just flat out sucked. Good times indeed. 

Friday, October 8, 2010

A few days off...

Well Took a few days off to do some lifting this week in the gym. I missed throwing some weight around and wanted to see how much strength I had lost since I have started this CrossFit. I have to say I was impressed by my strength levels but the thing I kept thinking through the whole workout was where is the sweat, the bending over grabbing knees want to lay down beat down feeling? Yeah, I missed it! So yesterday I talked a friend, Dan, into joining me down at the park where I run to do the "deck of cards" WOD. I really felt like this was not going to be that bad. Well today my body is telling me whole different story! 


The WOD goes like this:

Take a deck of shuffled cards. Face cards are 10, Aces are 11, and numbered are worth value. 
Hearts - pushups
Diamonds - pullups
Spades - situps
Clubs - squats
Joker - run a mile

Good times to say the least. The first joker came early on and we ran a strong sub 9 minute mile. Then it seemed as if the pullup gods frowned upon me and my weak self. It was as if every card was a diamond. I hated that stack of cards by the end. The second joker came with 7 cards left in the deck and as we started the run I could feel the body saying please sit down by this lovely tree and contemplate the meaning of ohh lets say gravity... Well I pushed on and I had to take a few times to walk then pick up the jog again. I could really feel the pullups in my arms and back. We finished the run and the last 7 cards and I was spent. Another great WOD and good company in Dan. I was really impressed with Dan as he pushed himself through this workout. I believe he liked the pullups as much as I did and by like I mean Id rather be audited by the IRS.

Monday, October 4, 2010

Sunday funday

Well my friend Frank joined me today for a nice little WOD. Run 1 mile, row 2000 meters and then run another mile for time. I have to say I was still tight from the deadlift extravaganza the other day but did some stretching and felt like I would be ok. Well I knocked out my first mile at around 9 mins, not a horrible pace considering the shape of my legs and lower back. I then turn around and realized why I hate my gym...50 pieces of cardio equipment and only one rowing machine and guess what piece of equipment was being used....uggh. So I had to sit and wait almost 20 mins for pops to get off the machine. Finally knocked out the 2000 meters and my lower back loved me for that. Jumped on the treadmill for the final mile and pushed hard for a sub-10 min and came close. Finished the WOD with a time of about 28 mins. Frank smashed it with a time of about 25 mins. He was a beast on the final 500 meters of the row and runs like a horse on the treadmill. A good way to start our Sunday mornings.

Saturday, October 2, 2010

I hate that WOD

My ass feels like a truck hit it...I hate deadlifts and by hate I mean a deep rooted sincere hatred.

Friday, October 1, 2010

Yesterday's journey into a can of whoop ass...

Yesterdays workout was great. I feel as a truck has hit me this morning. A good sore. Sick isnt it? I managed a time of 23m 36sec and I really am sore all over today. Havent slept that good in awhile.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Thursday, September 30, 2010

20 minutes of fun...

Todays WOD seemed to be something I could tackle. I warmed up with some stretching and then jumped feet first into it. I did not check the boards to see the results of others workouts as I did not want to be discouraged. I got 7 full sets completed right when the timer went off. I had to sub a 45lb plate for the kettlebell as the heaviest they have at my gym is only 35lbs. I have to say this WOD kicked my butt. I actually laid out on the floor like someone shot me after completion. Why do we do this again???

“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood (sub a 45lb plate)
10 Box jumps, 24 inch box


Monday, September 27, 2010

Fight gone bad...

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (I only could find the 10lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

This was the workout and considering I was solo, it was hard to get a count and keep moving to each station. Plus having worked all day and being on my feet for the most of it, I considered myself lucky to even make it to the gym. I pushed through the complete workout. It was a tough WOD but I felt good after getting it done. The next day I really felt good and went for a 20 minute jog to get a good sweat and I really felt the WOD from the day before as the day went on. I definitely a little sore and tight today.

Friday, September 24, 2010

Butt kicking 101

So after finding out the WOD and reading a very well written blog entry, I had pumped myself up for a great workout. The workout consisted of the following.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (skipped theses as I am horrible at jumping rope)
25 Ring dips (used the dip chair for these)
20 Knees to elbows
30 Kettlebell swings, 2 pood (used 35 lb kettlebell for this)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells 
25 Back extensions
30 Wall ball shots, 20 pound ball (15 pound ball for these)
3 Rope climb ascents (no rope for these)

My time was 17 m 36 s. Felt great after but the lower back was tight like I dont know what.

This was me right after workout...yeah gassed and to think there some people finishing this in under 11 minutes is sick. Granted I had to set up a few things as I went from exercise to exercise but dont get me wrong, I looked forward to that walk between areas!

Tuesday, September 21, 2010

Todays little jewel

Back felt tight as well did Chris's so we went easy today.
100 pushups, 100 pullups, 100 squats, and 100 situps.
I got all but the pullups. Only could get 56 in the 20 min time. Will try for 100's across the board next time.

Monday, September 20, 2010

Sunday funday workout

Went with the thrusters, clean and jerks, and sumo squat dead lift high pulls for time again. I got 6 rounds done in 18 mins 40 secs with 85lbs and Chris knocked out 4 rounds in 16 mins 10 secs. Good sweat and realized I hate this workout.




Saturday, September 18, 2010

Yesterdays workout

Well I tried to do the TGU's with the 45lb barbell but it wasnt going to happen. Dropped down to a 30 pound barbell and went for time.
21, 15, 9 TGU's with 21, 15, 9 SOTS after each set
Finished with 24 mins 20 secs. Can we say ass kicker.
Chris got it done with 20 lb barbell for time of 16 mins 6 secs 
Good stuff, walked out and felt awesome.


Friday, September 17, 2010

Another run at the park

After the WOD (workout of the day) with Chris the other day I thought I would take it easy with my run at the park. I did a few hill climb sprints, a few sets of pull ups and couple hundred squats. All in all, not a bad sweat. Had a good scare as I lost my only FOB to my jeep during some of my squats, luckily another jogger had found it way at the beginning of my run and was asking if it belonged to anyone. Good to know there are still some honest people in this world. 
I look forward to this afternoons WOD which I think will be the following:

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press


Should be a lot of fun and by fun I mean a sea full of suck.


BTW all or must of the pics and vids on this site will be shot with my HTC EVO


Canopy of trees overhead on my run. 

Wednesday, September 15, 2010

Today's workout

Bringing my friend Chris tonight to try another Crossfit. From what Ive seen of it, its gonna be a bear. It goes like this...
2000 meter row
100 body weight bench presses
(everytime you have to rack the weight you must do 15 free squats)
Finish with 2000 meter row
Now this is the big dog workout and I have to say I dont think I am ready for this beast. I think I will scale this back a bit. I plan on this...
500 meter row
50-75 body weight bench presses
500 meter row finish
We will see how it goes. 

Well I knocked it out and yes it was an ass kicker. I got a little better than I thought but still need to push harder for the next round of this killer. 
My time for:
1000 meter row
50 bench press @ 200lbs
1000 meter row 
17m 7secs


Chris got:
1000 meter row
50 bench press @ 225lbs
500 meter row
14m 20secs


We didnt count the number of squats in between the bench reps but I know I did truck load near the end of my 50 reps. Here is a picture of Chris after his last round of rowing looking for an oxygen mask and a video showing proof that he indeed does cardio!




Run at the park

Took a day to hit the park to get a good sweat in. Thank God the temps have eased a bit but its still really muggy here in Central Florida. The park I run at has a track with "stations" every few hundred yards. There is chin up bar, dip stations, rings. I took in a lap to warm up then basically hit each station. In between I did free squats to keep up my heart rate. I finished overall happy with the run and I am looking forward to this afternoons workout.

Tuesday, September 14, 2010

My first Crossfit workout

Well yesterday it was the following and all I can say is wow. Ass kicker.

95lb thrusters for 5
95lb clean and jerks for 7
70lb sumo squat pulls for 9


Complete circuit for 1 set and complete as many sets in 20mins. 


I got 7 sets done in 20mins and I was beat. It felt so good to get a sweat like this again in the gym. Today its park run with stations. Ill report after workout.


My trip into the unknown...

Coming from a gym background, I have grown tired of the corporate machine of the Lifestyles and Golds and any other cookie-cutter "gym". Can we really call them a gym anymore? They cater to the misinformed and are usually ran by less-informed. While I can see benefits of the "routine" these places offer to the masses, I have craved something different. A new challenge. I have gone through the motions and need something to hold my attention now. Enter "Crossfit"and all its charms and by charms I mean, your ass handed to you on a platter on a daily basis. I say thank you sir may I have another. I do not consider myself in bad shape but I am no where near a physical specimen either. I want to change that. I read an article on this Crossfit and it asked how fit are you. I was intrigued and after some study and research, I have found that I am indeed NOT in shape. Sure I can bench press 315lbs but can I run a stadium? Sadly no. Time to turn over a new leaf. Time to tell father time to kiss my ass and proceed to put him in a choke hold. I have high hopes to report back to this blog with pictures, videos, words of encouragement, and other mindless dribble in hopes to keep myself on pace to achieve my goals. I will tell my friends and family of this journey as I know they will all keep me on point. So here is to you, Donny. Lets do this.