Archive for November, 2008

Saturday 081129

Posted in Deadlift, WOD Entries with tags on November 29, 2008 by joeyfit

Deadlift 3-3-3-3-3 reps

Rnd 1- 205#
Rnd 2- 255#
Rnd 3- 265F
Rnd 4- 255#
Rnd 5- 255#

No further action taken.

Friday 081128

Posted in 400m, Deadlift, Mr. Joshua, Sit-ups, WOD Entries with tags , , , on November 28, 2008 by joeyfit

Rest Day

An old trucker I used to go to church with would always say, “There’s no rest for the wicked.” It just always struck me as peculiar, and now whenever I see a “Rest Day”, I can’t help but think of that quote and that old trucker, especially when I don’t get the rest day because I’m trying to make up for missed WOD’s.

Today is one of those days. It was a Black Friday, not because of the shopping day, but because this WOD nearly made me black out. The time became inconsequential and for the first time besides injury I was afraid I wouldn’t finish.

Sweat AngelI got my first “Sweat Angel” and a pretty cool one if I don’t say so myself. The t-shirt I had on was one of my old USAF squadron shirts with the viper and Air Force wings. Check it out.

Not only was I soaked, but it was about 38° in the garage and the floor was probably much colder. When I laid down, the steam was pouring off my face so thick, I could hardly see the ceiling. Wish I could have got a picture of that.

Mr. Joshua

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

Sub’d GHD’s with parallel roman chair sit-ups and DL was 205# (my body weight)


Thursday 081127

Posted in Hand Stand Push Up, Kettlebell, Muscle-Up, Nate, WOD Entries with tags , , , on November 27, 2008 by joeyfit

We missed Wednesday due to getting everything ready for the holiday. We plan to use Fridays rest day to catch up on it. So we just did today’s scheduled WOD.

Happy Thanskgiving everyone!


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

3 Jumping Muscle Ups
4 Modified HSPU (Feet about 4′ above my head)
8 55# Dumbbell Swings

10 Rounds

Tuesday 081125

Posted in Bench Press, Lynne, Pull-ups, WOD Entries with tags , , on November 25, 2008 by joeyfit


Five rounds for max reps of:
Body weight bench press

Yeah! Finished it without injury!

Rnd 1: 10/7 135#
Rnd 2: 5/6 155#
Rnd 3: 6/9 155#
Rnd 4: 2/6 155#
Rnd 5: 3/6 155#

Sunday and Monday 081123, 081124

Posted in Rest Day, WOD Entries, Yoga with tags , on November 24, 2008 by joeyfit

Rest and Yoga

Downloaded “Dark Horse” by Nickelback last night. Gena and I listened to it pretty much all the way through. Some of it is really good, much what I expected. Some of it will probably grow on me. Some of it was sappy (Gotta sell to chics too!). And some of it was… meh. A little to much screaming, not quite the hard drive I was looking for, but all around not to bad. I’m afraid they’ve hit their peak though. “All The Right Reasons” was probably the top of the mountain. I’m glad Gena and I will always have that concert as one of our “first” memories.

Saturday 081122

Posted in Clean, Jerk, WOD Entries with tags , on November 23, 2008 by joeyfit

Clean and Jerk 1-1-1-1-1-1-1 reps

1- 115#
2- 135#
3- 145#
4- 155#
5- 160# PR
6- 165#F
7- 165#F

Friday 081121

Posted in 5k, WOD Entries with tags on November 22, 2008 by joeyfit

Run 5 K

To much partying Friday night and then was awakened Sat at 5am by my wife standing over me screaming, “Get you butt out of bed, we’re going running.” I started having flashbacks to basic training… only this TI was much better looking, however, just as scary.

Went to the Y to run on a treadmill (18°F outside), severely dehydrated and hadn’t had any coffee yet. Calves cramped up bad, ran half of it like a gimp and finally had to call it.

3.25k 20:24

Wednesday 081119

Posted in 400m, Nicole, Pull-ups, WOD Entries with tags , , on November 20, 2008 by joeyfit


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rnd 1) 10
Rnd 2) 10
Rnd 3) 8
Rnd 4) 7
Rnd 5) 5
Rnd 6) 7
Total= 47

First time doing this WOD so nothing to compare it too.

Note: No band assist on pull-ups.

Tuesday 081118

Posted in Push Jerk, WOD Entries with tags on November 19, 2008 by joeyfit

Push jerk 1-1-1-1-1-1-1 reps


I almost went back and did the 155 after the 150 because it finally clicked. The theory behind the form has gone from my head to my function. Next time…

Monday 081117

Posted in 400m, Helen, Kettlebell, Pull-ups, WOD Entries with tags , , , on November 18, 2008 by joeyfit


Three rounds for time:
Run 400 meters
1 1/2 pood Kettle-bell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Had to sub pull-ups with blue band for assistance. Used a 55# dumbbell.

Still a PR…  14:21