Tuesday 090127

Warm up was bench press workout at the 190 level:

12×110
12×110
10×115
8×125
8×125
10×115

Then:

“Mr. Joshua“

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Heavily subbed this one to look like:

Row 500 meters
30 Roman Chair Sit-ups
205# Deadlift, 15 reps

Time 23:47

Really struggling to find time to work out. Got my hours cut back at work (thank you sub-prime mortgage recession creators) to 36 hours a week, and I seem to have less time than when I was working 40+…

Wednesday 090121

Row 1k: 3:47 new PR!

Bench press week four, day two, 180 level.

3×155
3×160
3×165

Monday 090119

Hang power clean 1-1-1-1-1-1-1 reps

Embarrassed to even post…

135-135-145-145-145-145-155

Garage Gym Update

It’s been a couple of months since I did an update on the garage gym. I have a couple of note worthy additions. One, my awesome fresh air induction system for the kerosene heater. We were having a real problem with the heater sucking all the O2 out of the air, so after talking to several people I came up with this solution. On the outside of the garage, it looks just like a vent. This draws in outside air for the heater and actually seems to make the heater run more efficiently.

The real test was a few days ago, when the day time high was around -2, yes NEGATIVE 2 for the high. Within 30 minutes it was almost 60 deg in the garage. We also came across an additive for the fuel that makes it smell like lilac… Gena says it smells like Grandma in the garage… that’s better than smelling like jet fuel!

The other big addition is my Concept II rower…. I love this thing! It’s in great shape and looks like it just came out of the box. Hard to believe it’s almost 7 years old.

Sunday 090118

Run 5 K

To cold and to much ice on the road to run safely.

Converted to rowing.

Rowed 6.2K (That’s 6200 meters or about 68 football fields)

Time: 27:15

Rested about half hour and did week four, day one of bench press training, 180 level.

3×155
3×160
3×165

Saturday 090117

Busy week… Falling behind

Week three, day two of bench press training. Still at the 180 level.

8×120
5×135
3×150
1×170
1×170
5×135

Wednesday 090114

Overhead squat 3-3-3-3-3 reps

This was a joke… I’ve never done these before other than with a PVC pipe. Started at 95# and dropped the bar twice… then;

65-65-65-65-65

Week three, day one of bench press training. Still at the 180 level.

8×120
5×135
3×150
1×170
1×170
5×135

Monday 090112

Well… didn’t get to the other routines as planned. Ended up eating bon-bons and watching reruns of EMERGENCY!

Anyway, came home from work and decided to bust out a bench press routine to try and catch up.

Week two, day two of bench press training. Still at the 180 level.

10×100
8×115
6×135
4×155
8×115

Later that evening…

Front Squat 5-5-5-5-5 reps

135F-95-105-115-125-135

Saturday 090110 AM WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

******

Now for the real world version. I seem to have lost all my progress on pull-ups. I started the first set with a 20# dumbell. Went on and did 5 strict L pulls and then 7 kips. Had planned on doing 5 rounds. The next set proved to be impossible to get up to the bar, so after relenting… went to the following routine.

5 rounds
5 strict pull-ups
7 kipping pull-ups

Don’t even ask about the time… I was just struggling to finish it.

Later today we’ll be doing the bench press routine and then tonight we’re doing the front squat WOD from yesterday.

Wednesday 090107

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Missed this one about a week ago and have been saving it to do when the time was right. It’s much too cold to run with any degree of comfort, so I subbed 1000m row for the run. Any excuse to use my row machine.

Hit the stop watch and took off….

Finished the second round and went to look at the stopwatch to see how I was doing and it read: 00:00:00

Crap!!!

Timed the last round and multiplied by 3 for an estimated total of 28:00 but have no idea how acturate that is…