Archive for the 1k Row Category

Saturday 20110730

Posted in 1k Row, Chesty on July 31, 2011 by joeyfit

Warm up: Row 1k

Began Chesty; Only finished the Bench Press/Pull-Ups.

Maybe it was the heat, maybe it was the fact it was 10 pm and I hadn’t eaten anything all day except a bowl of cereal.

…or maybe I’ll stop making excuses like a little girl and grow a pair.

Thursday 090723

Posted in 1k Row, 400m, Deadlift with tags , on July 23, 2009 by joeyfit

1k Row warm up then…

Two for one;

7 Rounds
205# Dead Lift
Run 400m


Monday 090706

Posted in 1 Mile Run, 1k Row, Bench Press, Pull-ups, Sit-ups with tags , , , , on July 6, 2009 by joeyfit

Rest Day? We don’t need no stinking rest day!

Actually, just wanted to work on some of my weak areas… which is like… all of them.   =)

Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.

Bench Press:

40 pull-ups
20 GHD sit-ups

Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!

Sunday 090705

Posted in 1 Mile Run, 1k Row, Push Jerk, Push Press, Shoulder Press with tags , , , , on July 5, 2009 by joeyfit

Back on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.

Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.


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- 95-95-95-100-105

PP- 95-105-105-105-115

PJ- 95-100-105-115-125

Sunday 090628

Posted in 1.5 Mile Run, 1k Row with tags , on June 30, 2009 by joeyfit

Rowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!

Tuesday 090602

Posted in 1k Row, Deadlift with tags , on June 3, 2009 by joeyfit

Not sure why it seems so hard to be disciplined about this… I used to love to come out to the garage and workout. Now it’s like I have no motivation whatsoever. Buggers…

Deadlift 15-12-9 @ #185

Row 1k

Wednesday 090520

Posted in 1k Row, Squat with tags , on May 22, 2009 by joeyfit

Ooops, got a little off track…

Squats: 18-15-12

Row 1k

Slow Start

Posted in 1k Row, 500m Row, Bench Press on April 24, 2009 by joeyfit

Got back in the gym last night for a very light workout. I had been very hit and miss for the last couple of months, but am hoping that this is the beginning of a more regular routine.

Rowed 1500m, 6 minutes flat.

Bench Press 190 routine.

Monday 090202

Posted in 1k Row, Back Extension, Bench Press, Overhead Squat, Pull-ups, Ring Dip, Sit-ups with tags on February 2, 2009 by joeyfit

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Hahahahahahaha… Yeah right!!!!

So here’s what I did….

30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips

1k Row

Then bench press


Time: 41:30

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.