Tonight I am doing my first CFT (CrossFit Total) and I am stoked. A CFT is a total of your 1 rep max for; Back Squat, Shoulder Press and Deadlift. I'm predicting a 770 which would be broken down like this:
Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#
But ... if I really push myself tonight ... if I'm feeling in the Zone. This is what I'd like to do:
Back Squat: 285#
Shoulder Press: 135#
Deadlift: 365#
which would give me a 785 ... I'll update tomorrow.
Showing posts with label random updates. Show all posts
Showing posts with label random updates. Show all posts
Wednesday, April 14, 2010
Monday, April 12, 2010
One Rep Max Prediction
I found a cool site that can help you predict your one rep max based on your performance on multiple rep workouts.
Here's the link: One Rep Max Calculator.
My previous best in deadlift was 4x305 which was a predicted 333 one rep max. On Friday, after a considerable amount of time off, I did 10x275 ... which would equate to a 367 one rep max. I am very happy with progression ... that's approximately a 10% increase in strength in a little less then 6 weeks. The thing is I haven't done any real deadlift work since then other then working on a snatch gripped deadlift for a bit.
Here's the link: One Rep Max Calculator.
My previous best in deadlift was 4x305 which was a predicted 333 one rep max. On Friday, after a considerable amount of time off, I did 10x275 ... which would equate to a 367 one rep max. I am very happy with progression ... that's approximately a 10% increase in strength in a little less then 6 weeks. The thing is I haven't done any real deadlift work since then other then working on a snatch gripped deadlift for a bit.
Wednesday, March 24, 2010
Sick and Family Time
I was sick and I had to take some time off to help the Girls off to NY. I will be hitting the gym hard these next few days starting tomorrow. I'm on 3 hours of sleep right now and have to work late. Hopefully it's a good WOD.
Wednesday, March 17, 2010
Before and After Face Comparison
The first pic was about 2 months BEFORE I actually started doing CrossFit. I think I probably gained another 5 - 8lbs after that pic.
Saturday, February 27, 2010
Ouch ... that hurt ... my ego.
Well today Marcy and I went to Knott's Berry Farm ... it was kind of our Anniversary day out (8 glorious years together). It was nice ... but a tad bit humiliating.
Even though I've made great strides in my battle against my weight problem ... there was a roller coaster I couldn't fit on ... because I was too fat. That was probably one of the most humbling experiences I've ever been through. Earlier that day I put a shirt on that Marcy had bought me a year back that I couldn't even button ... and it fit me. Then this happened. Talk about taking 1 step forward and 20 steps back.
I just didn't know what to think. Luckily I was able to snap myself out of the funk it put me in and enjoy the rest of the day.
We went shopping after that and it was SOO nice finding clothes that were clearance that actually fit me! Ask Marcy ... the grumpiest times in my life are when I go shopping for clothes because NOTHING would ever fit me unless I went to the "Big N' Tall" ... and we all know I'm NOT tall.
I can't wait to get my weight down to "normal" levels. If anything this experience has just made me want to push harder. These next few weeks are going to be brutal, it's time to put the pedal to the metal.
Even though I've made great strides in my battle against my weight problem ... there was a roller coaster I couldn't fit on ... because I was too fat. That was probably one of the most humbling experiences I've ever been through. Earlier that day I put a shirt on that Marcy had bought me a year back that I couldn't even button ... and it fit me. Then this happened. Talk about taking 1 step forward and 20 steps back.
I just didn't know what to think. Luckily I was able to snap myself out of the funk it put me in and enjoy the rest of the day.
We went shopping after that and it was SOO nice finding clothes that were clearance that actually fit me! Ask Marcy ... the grumpiest times in my life are when I go shopping for clothes because NOTHING would ever fit me unless I went to the "Big N' Tall" ... and we all know I'm NOT tall.
I can't wait to get my weight down to "normal" levels. If anything this experience has just made me want to push harder. These next few weeks are going to be brutal, it's time to put the pedal to the metal.
Friday, February 19, 2010
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
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.
Friday, January 15, 2010
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.
Wednesday, January 13, 2010
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.
Monday, January 11, 2010
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.
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.
Tuesday, December 22, 2009
CRAP!
I've had off and on trouble with my right shoulder / neck. It feels like a muscle strain I just can't touch. It's back and it's killing me at this very moment. I hope this corrects itself soon or this can REALLY hurt my CrossFit training.
Monday, December 21, 2009
2 Week Update
Just after 2 weeks I've noticed the following:
- Clothes are already starting to fit better.
- Overall I feel MUCH stronger.
- A watch I couldn't wear anymore from being too fat actually fits and even rotates on my wrist freely.
- Walking up stairs is much easier ... which is very good because we have stairs in the new house.
- Playing with the kids is easier ... throwing them around and such.
- I can get up in the morning @ 5AM ... work, come home, eat dinner, workout for an hour, come back home and still have energy enough to keep going.
This is after only 2 weeks ... I can't wait to see what 4 weeks will bring.
- Clothes are already starting to fit better.
- Overall I feel MUCH stronger.
- A watch I couldn't wear anymore from being too fat actually fits and even rotates on my wrist freely.
- Walking up stairs is much easier ... which is very good because we have stairs in the new house.
- Playing with the kids is easier ... throwing them around and such.
- I can get up in the morning @ 5AM ... work, come home, eat dinner, workout for an hour, come back home and still have energy enough to keep going.
This is after only 2 weeks ... I can't wait to see what 4 weeks will bring.
Friday, December 18, 2009
Joe's 30 Workout Update
Well I did my Joe's 30 about 15 mins ago. I am tired! Other then Natalie laughing at me the last 1/2 of it and the dog China walking in the last set I did really good I think. 4 weeks ago I couldn't even do one pushup.
This is what I did tonight ... this was doing as many squats for 30 seconds and pushups (knees) for 30 seconds for 3 rounds ... so a total of 3 mins.
This is what I did:
26 squats - 30 seconds
19 pushups (knees) - 30 seconds
24 squats - 30 seconds
9 pushups (knees) - 30 seconds
17 squats - 30 seconds (dog interrupted!)
5 pushups (knees) - 30 seconds
67 squats and 33 pushups (knees) in 3 mins! I'm pretty pumped. Marcy was actually shocked with my level of intensity.
Going to eat my birthday dinner of snow crab and steak now! Good night!
This is what I did tonight ... this was doing as many squats for 30 seconds and pushups (knees) for 30 seconds for 3 rounds ... so a total of 3 mins.
This is what I did:
26 squats - 30 seconds
19 pushups (knees) - 30 seconds
24 squats - 30 seconds
9 pushups (knees) - 30 seconds
17 squats - 30 seconds (dog interrupted!)
5 pushups (knees) - 30 seconds
67 squats and 33 pushups (knees) in 3 mins! I'm pretty pumped. Marcy was actually shocked with my level of intensity.
Going to eat my birthday dinner of snow crab and steak now! Good night!
Saturday, December 12, 2009
Showing results already ...
So yesterday we moved ... basically my wife and I moved everything into our new house in about 13 hours. It was tough ... my legs were KILLING me already from the previous 4 days of working out but even though I had that overall I think my energy level has already increased substantially. I was able to push myself harder than usual which is awesome. This morning though my body is basically obliterated ... and normally I would be complaining but it actually feels good and I'm actually looking forward to my 6:30PM class @ CrossFit on Monday.
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