Archive for the Michael Category

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…

Monday 081103

Posted in Michael, WOD Entries with tags on November 3, 2008 by joeyfit


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


Editors Note: Mistakenly said I was slower than last time, which was incorrect (28:00). Looks to be about the same time when you factor in that last time I had to run to another floor and another room at the YMCA to do the back ext.

The important thing is that I looked really good while I was doing this workout. I mean, I must have, because people were stopping and staring at me as I ran through the neighborhood with my shirt off. Must have been some sight.

Anyway, I was all hot a sweaty when I came back in the house to see my kids watching “Napoleon Dynamite”. The 14 year old said, “Hey look, Uncle Rico takes pictures of himself just like Dad does when he’s working out in the gym.”

Uncle Rico: How much you wanna make a bet I can throw a football over them mountains?… Yeah… Coach woulda put me in fourth quarter, we would’ve been state champions. No doubt. No doubt in my mind.

WOD Log before 10/16/08

Posted in 1k Row, 5k Row, 800m, Back Squat, Bench Press, Deadlift, Fight Gone Bad, Fran, Front Squat, Grace, Hand Stand Push Up, Helen, Kettlebell, Michael, Murph, Pull-ups, Push Jerk, Push Press, Push-ups, Shoulder Press, Sit-ups, Snatch, Squat, Weighted Pull-up, WOD Entries on October 15, 2008 by joeyfit

WOD 8/18/08 32 PLUs, 76 PU, 122 SU, 132 SQTs.
WOD 8/19 DL 225, 225, 245, 245, 245, 265, 265.
WOD 8/20 Swim Day
WOD 8/21 “Helen” 16:30
WOD 8/23 2.4k run, 63 95# Presses
WOD 8/24 Run 800m, 95# SP 21 Rep, x3. No time, just happy to finish it.
WOD 8/26 “Murph” Did scaled vers, 35 min
WOD 8/27 Front Sqts, 10×5 135#
WOD 8/29 30 HSPU, 40 PLUs, 50 Kettlebells, 60 SU, 70 Sqts; 24:00
WOD 8/31 Weighted Pull ups, 21, no assist 3×7
WOD 9/2 PJ 3×5 95# (Form SUCKED!)
WOD 9/3 Bck Sqt 3×5 135,155, 155, 185, 155
WOD 9/4 DL 3×5 225, 225, 275(PR), 275, 245
WOD 9/6 Mutiple Reps of DL, and Bench Press, Front Sqts
WOD 9/7 Cashed Out, 2.5 mile run
WOD 9/9 Fight Gone Bad!
Pulled something…. not good.
WOD 9/10 5xMax Reps, #135 BenchPr, 8 PLU and #135 BckSqt
WOD 9/15 “Fran” No time posted, gym was a zoo…
WOD 9/17 “Michael” 28:00 Had to run to weight room for BckExt…
WOD 9/18 “Grace” no time, just happy to do it
4 Days off…. This is going to be painful.
WOD 9/22 10 snatches, 1k Row, 10 Push Press, 10 Frnt Sqts
WOD 9/23 Cashed Out… Frnt Sqts, Push Prss, DL (295# New PR!)
Oye! No workouts!!!
WOD 10/6 Weighted PLU, 35#x7
WOD 10/7 Bck Sqt 5×5 135, 155, 185, 185, 205 (new PR)
Building this garage gym is really cutting into my WOD schedule!!!
WOD 10/14 DL 3×5 205, 225, 245, 255, 255. 4th set 275 failed.
WOD 10/15 Rest Day…. Rowed 5k 22:41