Archive for December, 2008

Monday 081229

Posted in Push Jerk, Push Press, Shoulder Press, WOD Entries with tags , , on December 29, 2008 by joeyfit

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95, 105, 115F, 110, 115F
PP 95, 105, 115, 120, 125
PJ 105, 115, 125, 135, 115

Also started my bench-press training today. Will consist of every Monday and Thursday. I’ll do this as soon as I get home from work so I’ll still have some energy left for the WOD.

Tonight was week one day one at the 180 level:

12 x 105
12 x 105
10 x 110
8 x 115
8 x 115
10 x 110

And I have a Concept II rower on its way. Won it on eBay using the sniping technique. Still looking for the elusive treadmill…

Sunday 081228

Posted in PowerClean, Sumo Deadlift HP, Thruster, WOD Entries with tags , , , on December 28, 2008 by joeyfit

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 2 rounds and then during the 3rd round of thrusters I pulled something. Same place in my back as a couple months ago. I did a full CFWU, so it wasn’t that I hadn’t got the blood flowing. I guess I just screwed up my form enough to pull something.

Going over to Mom and Dad’s to help move a couch out of the basement. That should help it.

Friday 081226

Posted in Back Squat, WOD Entries with tags on December 26, 2008 by joeyfit

Back Squat 5-5-5-5-5 reps

Rnd 1: #135
Rnd 2: #155
Rnd 3: #175
Rnd 4: #185
Rnd 5: #190

Not even close to my PR, but I didn’t realize what it was until I came in to record my load. I think I made a major improvement on my squat and am getting the proper form which in this case probably cut into my weight capability. But I’d rather do it right with lower weight than wrong and well…  be wrong.

Back Squat

Christmas Miracle

Posted in Philosphy and Life on December 26, 2008 by joeyfit


Thursday 081225

Posted in Cindy, Philosphy and Life, Stupid Stuff, WOD Entries with tags , , , , on December 25, 2008 by joeyfit

Cindy and Crack

Really fell off the wagon this week. No gumption and lost a lot of drive. Ate like a kid left to his own demise in a candy store. Hadn’t worked out since Sunday. What a lush…

So, looks like a lot of the missed workouts are “girl” WOD’s. To get us back on track, we did “Cindy” today.

Merry Christmas!

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Completed 11 rounds. New PR by 3 rounds!

Christmas Crack

I also got on in navy blue.

I got a lot of cool gym gear. Good cold weather stuff and some cool t-shirts with “Joe’s Gym” on them. I had asked for one of Coach Mike Burgener’s Under Armour® shirts, but since the budget was really tight, my wife and son made me three of the Joe’s Gym shirts with the black one having a tag line on the back. Pretty cool, eh?

Christmas CrackThen I got some crack. Lots of it. My dealer really knows how to tempt me. I got a whole package of nutty bars… my absolute favorite kind of nasty carb made on the planet. My insulin level shoots up just looking at them. Plus a few other items… like a pack of “Chuckles”. Only a dealer who knew me in my childhood would know that I used to go up to Bauer’s General Store and buy these with my allowance. Eat the grean and yellow one first, take your time with the orange one and then just suck on the black and red one… oh hep me lawd, lead me not into temptation, but deliver me from sugar… Top it all off with a box of Hershey kisses and a peculiar candy sucker. It’s tequilla flavored and even has a worm in it! The Maxim magazine is part novelty, part motivation, part… well, you get the point.  I got a 2 year subscription.

Sunday 081221

Posted in Bench Press, Deadlift, Mike's Tabata, Pull-ups, WOD Entries with tags , , on December 21, 2008 by joeyfit

Mike’s Tabata

It was a very rare moment at the newly named, “Joe’s Gym” as so dubbed by the early Christmas present I got from my 6 year old son in the form of a t-shirt with a barbell and the above name embedded on the front. There were three of us (My old partner Mike, a local high school teacher and myself) crowding the garage gym with three kerosene heaters blaring to keep it at a balmy 50°F while the outside temp never went above 10°F. It was 3° when I went out at 10am to fire up the heaters, and when we closed shop around 8pm my temp gauge in the carport read -2°. yes, that’s a minus sign in front of that 2. So much for global warming. (To clarify, we didn’t spend 14 hours in the gym, there was lots of eating, talking and football watching going on all day)

Anyway, with the limited quarters and absolutely no way we could do any running, Mike devised a tabata routine with 3 stations; bench press, dead-lift and pull-ups. Eight rounds at each station and then rotating to the next station for eight more rounds, etc.  Dead-lift was set at 205#, Bench Press was 155# and pull-ups of course was your body weight. In tabata form, you “work” for 20 seconds and rest for 10, never stopping until in this case all 24 rounds had been completed.

I started on the pull-up station first, which was good to be fresh there as it’s my weakest of the three. I went to bench press next and after the first set, quickly realised I couldn’t do 155# and lowered it to 135#.

My results were as follows;

Pull-ups: 44
Bench Press: 23 (with lowered weight)
Dead-lift: 26
Total = 93

I didn’t do too bad, but had the cheat of a lowered bench press. I know without any hesitation that I performed much better than I would have if I had done this alone. Saving face with two other males in the room is a great motivator for moving heavy loads farther and faster.

Saturday 081220

Posted in 400m, Back Extension, Pull-ups, WOD Entries with tags , , on December 20, 2008 by joeyfit

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Completed 3 rounds and another 400m run. I was hoping for a 4 rounds completion. Was so displeased I stayed after and did bench presses and dumbbell curls til total muscle exhaustion. Arnold would be proud…

Friday 081219

Posted in Box Jump, Deadlift, Pull-ups, WOD Entries with tags , , on December 20, 2008 by joeyfit

What a week! I haven’t been this stressed out since basic training hell week. The new job is overwhelming to say the least. It will get better, but I was thrown into a hurricane. I haven’t slept well and have not wanted to do anything but roll up in the fetal position and whimper.

It will get better and I will be glad that I went through this time to get a good foundation as quickly as possible. But in the stress of it all, my eating and workouts have suffered greatly. Here was tonight’s attempt at getting back on track.


Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Scaled this way back to;

20″ Box Jump, 30 reps
185lb Deadlift, 14 reps
20 Pull-ups, Blue Band Assist

Time 22:28

Sucking wind and feeling the stress.

Missed a great deal on a treadmill that had been on craigslist for nearly a week. Called the gal who owned it and she said she had hardly had any calls, let alone lookers. So made an appointment for the next day to go over and look and before I went to bed, she emailed me and said someone stopped by and gave her full asking price and hauled it away.


Wednesday 081217

Posted in Split Jerk, WOD Entries with tags on December 17, 2008 by joeyfit

Split Jerk 1-1-1-1-1-1-1 reps


Really concentrated on form… except for the last two…

Tuesday 081216

Posted in Burpee, Deadlift, WOD Entries with tags , on December 16, 2008 by joeyfit

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Subbed 225lb deadlift…


Start new job tomorrow, may do the split jerks in the morning since I don’t have to be there until 10am.