I think I learned a lesson today. I need to listen to my body ... I probably shouldn't have done the workout today ...
My back is completely shot ... rest day tomorrow.
Good night.
Thursday, January 28, 2010
Wednesday, January 27, 2010
Day 33 : Mission Workout
Here's what I had to do today ...
The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.
FULL MISSION PROFILE
Situation:
While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy. The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured. They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.
Objective:
As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.
FMP Workout
Each member must:
Deadlift – Males 10,000 lbs / Females 7,000 lbs
Clean – Males 5,000 lbs / Females 3,000 lbs
-then-
Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards
Notes:
- Scale your bar for what you can safely lift multiple times.
- Timer does not stop for any reason.
- If you don't complete the task in 20 min, you fail the mission.
This is by far the worst and best thing I've ever done ... it was SOOO much fun ... and SOOO horrendous all at the same time. I know this sounds cheesy but I really felt that people could die if I didn't finish in time. Kinda got emotional towards the end.
I really wanted to RX this one ... but with my feet issues I think Casey made a good call and had me drop the weight down from 135lbs to 65lbs.
Deadlift: 185lbs x 55 = 10175 lbs.
Clean: 65lbs x 77 = 5005 lbs.
Walk: 65lbs for 100 yards
18min 20secs
Sooooo much fun!
The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.
FULL MISSION PROFILE
Situation:
While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy. The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured. They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.
Objective:
As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.
FMP Workout
Each member must:
Deadlift – Males 10,000 lbs / Females 7,000 lbs
Clean – Males 5,000 lbs / Females 3,000 lbs
-then-
Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards
Notes:
- Scale your bar for what you can safely lift multiple times.
- Timer does not stop for any reason.
- If you don't complete the task in 20 min, you fail the mission.
This is by far the worst and best thing I've ever done ... it was SOOO much fun ... and SOOO horrendous all at the same time. I know this sounds cheesy but I really felt that people could die if I didn't finish in time. Kinda got emotional towards the end.
I really wanted to RX this one ... but with my feet issues I think Casey made a good call and had me drop the weight down from 135lbs to 65lbs.
Deadlift: 185lbs x 55 = 10175 lbs.
Clean: 65lbs x 77 = 5005 lbs.
Walk: 65lbs for 100 yards
18min 20secs
Sooooo much fun!
Tuesday, January 26, 2010
Day 32 : Front Squat
Today's workout completely sucked! I have like zero flexibility in my hands, wrists and fingers.
I did the following:
5 - 95#
5 - 105#
5 - 115#
5 - 125#
5 - 140#
And it sucked ... the legs could have done soooo much more but the hands just didn't let it happen.
Looking forward to tomorrow nights WOD. It's gonna be something different.
I did the following:
5 - 95#
5 - 105#
5 - 115#
5 - 125#
5 - 140#
And it sucked ... the legs could have done soooo much more but the hands just didn't let it happen.
Looking forward to tomorrow nights WOD. It's gonna be something different.
Monday, January 25, 2010
Day 31 : Pullups
Because I'm a fatty I can't do actually pullups ... but I did do very good and ring rows tonight. I did the following:
10 Rounds of:
3 - 90 degree ring rows
5 - 120 degree ring rows
7 - 130 degree kipling ring rows
Took 22mins 30secs ... my forearms were permanently flexed. They are going to be sore tomorrow.
Can't wait for tomorrow night.
10 Rounds of:
3 - 90 degree ring rows
5 - 120 degree ring rows
7 - 130 degree kipling ring rows
Took 22mins 30secs ... my forearms were permanently flexed. They are going to be sore tomorrow.
Can't wait for tomorrow night.
Saturday, January 23, 2010
Day 30 : The "Holy Crap That Was Long" Workout
Today's workout was more about time ... 7 weeks ago I couldn't go more then 2 or 3 mins without wanting to pass out. Today I did 34mins and 37 seconds of intense workout. Here's what I did:
- 800m Row
- 60 Sit-ups
- 30 Calorie Row
- 50 Step Ups (18")
- 25 Calorie Row
- 40 Ring Rows
- 20 Calorie Row
- 30 Dips
- 15 Calorie Row
- 20 Deadlift (185 pounds)
- 10 Calorie Row
- 10 Pistols (5 ea leg)
- 5 Calorie Row
- 5 Modified Handstand Pushups
- 2.5 Calorie Row
- 800m Row
This was the longest one I've done by nearly 10 mins ... and it feels awesome!
- 800m Row
- 60 Sit-ups
- 30 Calorie Row
- 50 Step Ups (18")
- 25 Calorie Row
- 40 Ring Rows
- 20 Calorie Row
- 30 Dips
- 15 Calorie Row
- 20 Deadlift (185 pounds)
- 10 Calorie Row
- 10 Pistols (5 ea leg)
- 5 Calorie Row
- 5 Modified Handstand Pushups
- 2.5 Calorie Row
- 800m Row
This was the longest one I've done by nearly 10 mins ... and it feels awesome!
Friday, January 22, 2010
Day 29 : Hang Power Clean
This was a tough one for me ... but kinda fun.
95 - 95 - 95 - 105 - 110 - 110 - 110
The last 3 were ugly ... but I think I'm getting there.
Looking forward to getting back to some intense WODs ... I miss the real sweat! :-) Took Friday off to try and recover from my cold. Will be hitting it hard on Saturday though.
95 - 95 - 95 - 105 - 110 - 110 - 110
The last 3 were ugly ... but I think I'm getting there.
Looking forward to getting back to some intense WODs ... I miss the real sweat! :-) Took Friday off to try and recover from my cold. Will be hitting it hard on Saturday though.
Thursday, January 21, 2010
Day 28 : Deadlift
I think I did pretty well today especially for not feeling well. Have a stupid head cold that I just can't kick.
Here's my numbers:
Deadlift:
3-3-3-3-3
155-175-195-205-230
I think I started too low, but this is the first time I've done any real weight so this was to gauge where I was at. I was very comfortable at 230 but had more trouble hanging on to the weight. Need to develop my forearms.
Marcy did deadlifts today also ... and did VERY well. She topped out with 5 reps at 105 pounds! That's awesome!
Here's my numbers:
Deadlift:
3-3-3-3-3
155-175-195-205-230
I think I started too low, but this is the first time I've done any real weight so this was to gauge where I was at. I was very comfortable at 230 but had more trouble hanging on to the weight. Need to develop my forearms.
Marcy did deadlifts today also ... and did VERY well. She topped out with 5 reps at 105 pounds! That's awesome!
Wednesday, January 20, 2010
Day 27 : Clean and Jerk
Today was an off day ... wasn't really feeling it. Actually I have a head cold so I'm sure that was part of it.
Clean and Jerk:
1 - 95#
2 - 95#
3 - 95#
4 - 95#
5 - 95#
6 - 95#
I should have attempted round 7 but didn't ... oh well. I'll do better next time.
Clean and Jerk:
1 - 95#
2 - 95#
3 - 95#
4 - 95#
5 - 95#
6 - 95#
I should have attempted round 7 but didn't ... oh well. I'll do better next time.
Monday, January 18, 2010
Day 26 : Murph
I did a 1/2 Murph today ...
800m - Row
50 - Ring Rows
100 - Pushups
150 - Squats
800m - Row
This sucked! 24mins 20secs
800m - Row
50 - Ring Rows
100 - Pushups
150 - Squats
800m - Row
This sucked! 24mins 20secs
100 Day Burpee Challange
Today I am going to start the "100 Day Burpee Challenge".
I will start today and go through 04/27/10. Let the games begin.
Basically, you do 1 burpee for every day of the challenge. It's a great movement and really builds strength quickly.
Click this link to see someone doing a burpee.
I will start today and go through 04/27/10. Let the games begin.
Basically, you do 1 burpee for every day of the challenge. It's a great movement and really builds strength quickly.
Click this link to see someone doing a burpee.
Weight Loss Update
As of this morning I've lost 28lbs .... 28lbs! I've nearly lost a Natalie or Gianna!
Friday, January 15, 2010
Day 25 : Fight Gone Bad
FGB is everything everyone said ... It was absolutely terrible. I have never been so exhausted in my life ... I begged Casey to do RX but he scaled it for me and I am SOOOO happy he did.
My scores were:
Round 1: 100
Round 2: 70
Round 3: 63
I should have paced myself a bit more in the beginning and I could have done better.
The exercises and weights were:
Wall Ball - 10lbs
Sumo Deadlift High Pull - 55lbs
20" Box Steps
Push Press - 45lbs
Caloric Row
I can't wait to do it again and improve on my score! Great job everyone!
My scores were:
Round 1: 100
Round 2: 70
Round 3: 63
I should have paced myself a bit more in the beginning and I could have done better.
The exercises and weights were:
Wall Ball - 10lbs
Sumo Deadlift High Pull - 55lbs
20" Box Steps
Push Press - 45lbs
Caloric Row
I can't wait to do it again and improve on my score! Great job everyone!
Fight Gone Bad
Today I am doing the famous "Fight Gone Bad" WOD and I am pumped! I think I can pretty much RX this guy except for the box jumps. It's basically 15mins straight of pure insanity and it's gonna be FUN! If I can still move my body tonight I will write an update.
Thursday, January 14, 2010
"Chasing the CrossFit Dragon" by Lisbeth Darsh
What CrossFit is really about ...
Here is where I leave it all on the floor. Here, at CrossFit Watertown, I sweat, toil, and labor my way through WODs named for heroes and WODs named for beautiful women and WODs that have names like “10 Rounds of Garbage” and “That F**king One” only because I gave them those names. Here is where I swear like a longshoreman, sweat and shake in delirium, and beat myself into the ground with each thruster rep and each horribly inadequate pull-up. It’s penance or punishment. Or more like purgatory. But I need it. I crave it. CrossFit is a drug, like they say. If I was cut off from it, I really don’t know what I would do. At this point, I am willing to throw rocks through car windows and steal spare change in order to feed my habit. I am an addict. Ragged calluses are my track marks.
But here is also where I dread to come. Where I have to force myself to go. Where I think daily of skipping the WOD, of finding something terribly more important to do: like pay my bills or teach college students, or raise my children. Surely, I can quit this habit. I can blend into society. Yet, somehow, this way of thinking suddenly flips around and those same tasks become unimportant in comparison to the WOD. My thoughts literally warp in the grip of this beast known as CrossFit. I’m not certain when I left the ranks of normal people, perhaps it was long before CrossFit sunk its claws into me, but it is a done deal now. I am not normal. I am, as the incongruous pairing of the Foo Fighters and Sesame Street would proclaim, “Not like the others.”
Except when I come here. To this place. To this CrossFit affiliate. To this room in the back of an old brick industrial building, where, many moons ago, women in long dresses and serious shoes produced tons of metal pins for the entire nation to utilize. Now, in this same space, with its high ceilings and oak columns, we produce athletes, and unearth beautiful spirits that have hidden too long in oversized bodies. Here, even more importantly, we try to grow better people. Here is where I am, in some way, like the others in their efforts: a work in progress. I don’t always succeed. But I’m trying. Lord, I’m trying.
Here is also where I hate to leave. When the WOD is done and I have nothing left in me, all I have to do is sit for a minute or two – or even pace, in that caged animal way, ready to tackle whatever else dares to stray into my part of the jungle – and I am rejuvenated, refreshed, reborn. I’ve had my hit and I am high. Then, I don’t want to leave. For it is at the end of the workout that people tell their stories. We talk about our lives, our loves, what strange shit is going down in our part of the world today. We want to know about the broken hearts, the new babies, the bad habits, the good Zone recipes, and the ghosts of old fears that are holding us back. This is the stuff you don’t get at a regular gym: this community, this support, this love. CrossFit is our drug and our twelve-step recovery program all in one. Somebody a lot wiser than me once said, “You can’t hate somebody if you know their story.” Here, we all know each other’s stories. It’s what keeps us coming back. Here we are, finally, like the others. Here, we belong. Here, if only for a moment, we catch the dragon.
Here is where I leave it all on the floor. Here, at CrossFit Watertown, I sweat, toil, and labor my way through WODs named for heroes and WODs named for beautiful women and WODs that have names like “10 Rounds of Garbage” and “That F**king One” only because I gave them those names. Here is where I swear like a longshoreman, sweat and shake in delirium, and beat myself into the ground with each thruster rep and each horribly inadequate pull-up. It’s penance or punishment. Or more like purgatory. But I need it. I crave it. CrossFit is a drug, like they say. If I was cut off from it, I really don’t know what I would do. At this point, I am willing to throw rocks through car windows and steal spare change in order to feed my habit. I am an addict. Ragged calluses are my track marks.
But here is also where I dread to come. Where I have to force myself to go. Where I think daily of skipping the WOD, of finding something terribly more important to do: like pay my bills or teach college students, or raise my children. Surely, I can quit this habit. I can blend into society. Yet, somehow, this way of thinking suddenly flips around and those same tasks become unimportant in comparison to the WOD. My thoughts literally warp in the grip of this beast known as CrossFit. I’m not certain when I left the ranks of normal people, perhaps it was long before CrossFit sunk its claws into me, but it is a done deal now. I am not normal. I am, as the incongruous pairing of the Foo Fighters and Sesame Street would proclaim, “Not like the others.”
Except when I come here. To this place. To this CrossFit affiliate. To this room in the back of an old brick industrial building, where, many moons ago, women in long dresses and serious shoes produced tons of metal pins for the entire nation to utilize. Now, in this same space, with its high ceilings and oak columns, we produce athletes, and unearth beautiful spirits that have hidden too long in oversized bodies. Here, even more importantly, we try to grow better people. Here is where I am, in some way, like the others in their efforts: a work in progress. I don’t always succeed. But I’m trying. Lord, I’m trying.
Here is also where I hate to leave. When the WOD is done and I have nothing left in me, all I have to do is sit for a minute or two – or even pace, in that caged animal way, ready to tackle whatever else dares to stray into my part of the jungle – and I am rejuvenated, refreshed, reborn. I’ve had my hit and I am high. Then, I don’t want to leave. For it is at the end of the workout that people tell their stories. We talk about our lives, our loves, what strange shit is going down in our part of the world today. We want to know about the broken hearts, the new babies, the bad habits, the good Zone recipes, and the ghosts of old fears that are holding us back. This is the stuff you don’t get at a regular gym: this community, this support, this love. CrossFit is our drug and our twelve-step recovery program all in one. Somebody a lot wiser than me once said, “You can’t hate somebody if you know their story.” Here, we all know each other’s stories. It’s what keeps us coming back. Here we are, finally, like the others. Here, we belong. Here, if only for a moment, we catch the dragon.
Day 24 : Shoulder Day
Today was a good classic workout ...
Shoulder Press : 1 - 1 - 1 - 1 - 1
Push Press : 3 - 3 - 3 - 3 - 3
Push Jerk : 5 - 5 - 5 - 5 - 5
Weight: 45, 55, 65, 85, 115
I felt really strong all the way through this one and pushed myself hard on the last set and it felt REALLY good.
I'm doing "Fight Gone Bad" tomorrow ... it's a tough one.
Shoulder Press : 1 - 1 - 1 - 1 - 1
Push Press : 3 - 3 - 3 - 3 - 3
Push Jerk : 5 - 5 - 5 - 5 - 5
Weight: 45, 55, 65, 85, 115
I felt really strong all the way through this one and pushed myself hard on the last set and it felt REALLY good.
I'm doing "Fight Gone Bad" tomorrow ... it's a tough one.
Wednesday, January 13, 2010
Day 23 : Michael
Today was a Hero WOD ... basically it's a workout that honors one of our soldiers that died in the war and everyone of these workouts suck! They are about suffering to honor our fallen hero.
Today I think I did pretty well ... 2 workouts in a row that I did the full time with very little scaling.
This was todays workout ...
3 rounds for time of ...
- 800m Row
- 50 Back Extensions
- 50 Sit-ups
I did it in 22mins 6secs ... and it feels great. It was terrible during it but sooo satisfying finishing it. Thanks to Doc and Marcy for the extra push at the end.
Today I think I did pretty well ... 2 workouts in a row that I did the full time with very little scaling.
This was todays workout ...
3 rounds for time of ...
- 800m Row
- 50 Back Extensions
- 50 Sit-ups
I did it in 22mins 6secs ... and it feels great. It was terrible during it but sooo satisfying finishing it. Thanks to Doc and Marcy for the extra push at the end.
Random Thoughts by Joe Rossi
So just an update on some things and feelings ...
- I love my wifi scale. It's great to keep track of progress. Make sure to check it out in my "links" section.
- I can't believe the energy I have ... I can easily go from 5AM to 10PM ... even with a tough workout in the mix.
- Clothes fit sooo much better.
- I'm starting to get muscles where I didn't know I should have muscles.
- I don't really get sore like I used too the next day. Probably because I don't give my body time to do that.
- The neck / shoulder problem seems to get better with every workout. Who would have thought making something hurt more would help it get better.
- My feet never hurt anymore ... my Vibram Five Fingers are simply amazing and I think at this point can say that may have saved my life.
- The protein shakes I've been doing seem to help my muscle recovery and my during exercise energy substantially.
- Eating poorly definitely affects my performance in the gym.
- I can do things that I never thought I could.
- My weight loss goals have changed. I want to lose weight so I can perform better in CrossFit. It's a whole different mentality. It's more of a sport then an exercise.
- I love my wifi scale. It's great to keep track of progress. Make sure to check it out in my "links" section.
- I can't believe the energy I have ... I can easily go from 5AM to 10PM ... even with a tough workout in the mix.
- Clothes fit sooo much better.
- I'm starting to get muscles where I didn't know I should have muscles.
- I don't really get sore like I used too the next day. Probably because I don't give my body time to do that.
- The neck / shoulder problem seems to get better with every workout. Who would have thought making something hurt more would help it get better.
- My feet never hurt anymore ... my Vibram Five Fingers are simply amazing and I think at this point can say that may have saved my life.
- The protein shakes I've been doing seem to help my muscle recovery and my during exercise energy substantially.
- Eating poorly definitely affects my performance in the gym.
- I can do things that I never thought I could.
- My weight loss goals have changed. I want to lose weight so I can perform better in CrossFit. It's a whole different mentality. It's more of a sport then an exercise.
Tuesday, January 12, 2010
Day 22 : Oh my.
Well today I did the full duration of the exercise ... and it was awesome! Soo much fun pushing yourself harder then you ever thought you could.
I did 10 rounds in 20mins of:
- 5x thrusters - 45#
- 7x hangpower cleans - 45#
- 10x sumo deadlift high pulls - 45#
I really, really, really pushed myself tonight ... I wanted to stop after 3 rounds.
Can't wait to get back.
I did 10 rounds in 20mins of:
- 5x thrusters - 45#
- 7x hangpower cleans - 45#
- 10x sumo deadlift high pulls - 45#
I really, really, really pushed myself tonight ... I wanted to stop after 3 rounds.
Can't wait to get back.
Monday, January 11, 2010
Day 21 : Dear Angie
Today's workout was called Angie. Sounds so cute and cuddly ... but guess what, IT'S NOT!
I did a 1/2 Angie:
- 50 ring rows
- 50 pushups (knees)
- 50 situps
- 50 squats
Wasn't the toughest I've done ... but the pushups KILL me. I am going to be VERY sore tomorrow.
I did a 1/2 Angie:
- 50 ring rows
- 50 pushups (knees)
- 50 situps
- 50 squats
Wasn't the toughest I've done ... but the pushups KILL me. I am going to be VERY sore tomorrow.
Sore ... Sore ... Sore.
Holy crap I am sore today. It took me a couple days to feel it but Saturday's workout obliterated my body. My entire upper body is sore ... shoulders, shoulder blades, back, stomach ... the list goes on. Thank God for Tiger Balm.
Also, I added a link on the right hand side of my site ... says "Track My Weight". You can see every time I use the scale and tracking overtime. Pretty neat stuff.
Also, I added a link on the right hand side of my site ... says "Track My Weight". You can see every time I use the scale and tracking overtime. Pretty neat stuff.
Saturday, January 9, 2010
Day 20 : Failure isn't an option
Today was the really the first workout that I thought was impossible to finish. I was exhausted and just couldn't keep going. But the people didn't let me give up ... the encouragement helped me push through to the end ... here's what I did:
60 step-ups (20")
40 sit-up
10 hang power snatch 35#
15 step-ups
20 sit-ups
10 hang power clean 35#
15 step-ups
10 sit-ups
10 wall-ball 16#
It sucked hardcore ... but I pulled it off in the end. Thanks to everyone for their support! Couldn't have done it without you.
60 step-ups (20")
40 sit-up
10 hang power snatch 35#
15 step-ups
20 sit-ups
10 hang power clean 35#
15 step-ups
10 sit-ups
10 wall-ball 16#
It sucked hardcore ... but I pulled it off in the end. Thanks to everyone for their support! Couldn't have done it without you.
Friday, January 8, 2010
Day 19 : 1/2 Eva
I did a 1/2 Eva w/ Ring Rows in 20mins 50secs. This is the exercise.
5 rounds for time:
400 meters Roy
15 Kettle Bell Swings (25#)
15 Ring Rows
Longest duration I've gone with a CrossFit exercise and I feel awesome!
Got my Withings Wifi Scale today. Gonna set it up tomorrow to be viewed online so you can track my progress.
5 rounds for time:
400 meters Roy
15 Kettle Bell Swings (25#)
15 Ring Rows
Longest duration I've gone with a CrossFit exercise and I feel awesome!
Got my Withings Wifi Scale today. Gonna set it up tomorrow to be viewed online so you can track my progress.
Thursday, January 7, 2010
Weight Loss Update
As of this morning I've officially lost 20lbs ... in less than 5 weeks! Holy carp! I can't believe how much better I feel. Went for a walk this morning and I wasn't out of breath or all sweaty! :-)
Day 18 : Cindy
Well today I did what is called a Cindy ... actually I did a 1/2 Cindy but it was still wholly painful.
Do as many rounds as you can in 10mins of:
5 Ring Rows
10 Pushups
15 Squats
In 10 mins I did 9 complete rounds! Nearly 1 round per minute which is really good in my opinion.
Marcy had her 3rd day of fundamentals. She could barely walk today ... but after she got going the soreness went away like I told her it would. :-)
Also, on Monday I was trying out my new tear away Adidas pants ... as I was pulling them off they got stuck and I totally pulled my left arm out of it's socket. It has been extremely sore ... but all I have to say is that Tiger Balm is AWESOME! :-) It fixes everything! :-)
Do as many rounds as you can in 10mins of:
5 Ring Rows
10 Pushups
15 Squats
In 10 mins I did 9 complete rounds! Nearly 1 round per minute which is really good in my opinion.
Marcy had her 3rd day of fundamentals. She could barely walk today ... but after she got going the soreness went away like I told her it would. :-)
Also, on Monday I was trying out my new tear away Adidas pants ... as I was pulling them off they got stuck and I totally pulled my left arm out of it's socket. It has been extremely sore ... but all I have to say is that Tiger Balm is AWESOME! :-) It fixes everything! :-)
Monday, January 4, 2010
Day 17 : Holy suck Batman
This is going to be a quick update.
Today's workout sucked!
It was 18mins and 22seconds of HELL!
That is all.
Good night.
PS > Marcy started tonight.
Today's workout sucked!
It was 18mins and 22seconds of HELL!
That is all.
Good night.
PS > Marcy started tonight.
Saturday, January 2, 2010
Day 16 : Great workout today ...
So I did the following today:
800m Row
25x Ring Rows
25x Kettlebell Swings (16#)
25x Step Ups (20")
800m Row
Took me 14mins 15secs ... and that was after doing the normal CFO warmup
2 rounds of: (10 - 15 reps)
400m Row
OH Squats
Pushups
Situps
Samson Stretch
Dips
Holy crap I was tired ... but guess what, I've officially lost 15lbs. I was weighing myself on a different scale then when I started ... finally got the old one unpacked and badabing! 15lbs! w00t!
Next workout ... 5:30PM on Monday. Marcy starts @ 6:30PM. I can't wait!
800m Row
25x Ring Rows
25x Kettlebell Swings (16#)
25x Step Ups (20")
800m Row
Took me 14mins 15secs ... and that was after doing the normal CFO warmup
2 rounds of: (10 - 15 reps)
400m Row
OH Squats
Pushups
Situps
Samson Stretch
Dips
Holy crap I was tired ... but guess what, I've officially lost 15lbs. I was weighing myself on a different scale then when I started ... finally got the old one unpacked and badabing! 15lbs! w00t!
Next workout ... 5:30PM on Monday. Marcy starts @ 6:30PM. I can't wait!
Friday, January 1, 2010
Random Stuff ...
Starting a workout routine was going to be my New Years Resolution but I figured that I've never, ever kept to a New Years Resolution so that's why I started a month early. Boy am I glad I did. I can't believe how much better I feel ... how much better everything is actually.
So I'm adding 2 more things to my arsenal ... we'll see how they help.
First, I purchased a Withings WiFi Connected Scale. It keeps track of my progress by updating it over the internet but also it will Tweet / Update My Facebook Status with my weight. Talk about accountability! I really think this will be one more ingredient to help me stay on track.
Second, I am going to start taking Whey Protein to help my muscle development. I see a very large performance increase when eating a protein bar before my workout ... so hopefully increasing my protein load will help even more.
My next workout is tomorrow AM. I am finally out of the fundamentals ... I think his is going to be a Team WOD ... I'll let you know how I perform.
So I'm adding 2 more things to my arsenal ... we'll see how they help.
First, I purchased a Withings WiFi Connected Scale. It keeps track of my progress by updating it over the internet but also it will Tweet / Update My Facebook Status with my weight. Talk about accountability! I really think this will be one more ingredient to help me stay on track.
Second, I am going to start taking Whey Protein to help my muscle development. I see a very large performance increase when eating a protein bar before my workout ... so hopefully increasing my protein load will help even more.
My next workout is tomorrow AM. I am finally out of the fundamentals ... I think his is going to be a Team WOD ... I'll let you know how I perform.
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