Archive for January, 2009

Tuesday 090127

Posted in 500m Row, Deadlift, Sit-ups, WOD Entries on January 28, 2009 by joeyfit

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+…

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Wednesday 090121

Posted in 1k Row, Bench Press, WOD Entries with tags , on January 24, 2009 by joeyfit

Row 1k: 3:47 new PR!

Bench press week four, day two, 180 level.

3×155
3×160
3×165

Monday 090119

Posted in Hang Power Clean, WOD Entries with tags on January 20, 2009 by joeyfit

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

Posted in Garage Gym with tags on January 19, 2009 by joeyfit

Air InductionIt’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. CII

Sunday 090118

Posted in 5k, 6.2k Row, WOD Entries with tags , on January 18, 2009 by joeyfit

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

Posted in Bench Press with tags on January 18, 2009 by joeyfit

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

Posted in Bench Press, Overhead Squat, WOD Entries with tags , on January 14, 2009 by joeyfit

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