Archive for the 400m Category

Friday 090807

Posted in 400m, 500m Row, Burpee with tags , , on August 7, 2009 by joeyfit

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

I freakin hate burpees.


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


Thursday 090716

Posted in 400m, 500m Row, Nancy, Overhead Squat with tags , , , on July 16, 2009 by joeyfit

Testing different methods of rowing after doing a little reading on the subject. It appears that I may have finally found a sport that my body has a natural advantage for.

500m Sprint: 1:40 on 7



5 rounds for time of:
400 meter run
Overhead squat, 15 reps (Used PVC Pipe)


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 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)


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.

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