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

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.

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!

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.

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.

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.

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. 

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.

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.