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:



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

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.


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…


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.


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.


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;


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


Monday 090112

Posted in Bench Press, Front Squat, WOD Entries with tags , on January 12, 2009 by joeyfit

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.


Later that evening…

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


Saturday 090110 AM WOD

Posted in Pull-ups, Weighted Pull-up, WOD Entries with tags , on January 10, 2009 by joeyfit

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

Posted in 1k Row, Back Extension, Michael, Sit-ups, WOD Entries with tags , , , on January 7, 2009 by joeyfit


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


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