Archive for January, 2012

Ouch!  That’s about all I can say to today’s WOD.  Aptly named the “filthy fifty,” the workout consisted of:

50 24″ box jumps, 50 jumping pull-ups, 50 1 pood kettlebell swings, 50 step walking lunges, 50 knees to elbows, 50 45 lb. push-press, 50 back extensions, 50 20 lb. wall ball shots, 50 burpees, and 50 double unders.

This is an insane workout!  I did nearly all of it as advertised, except I used a 30 lb. kettlebell because I don’t have a 1 pood kettlebell.  I also was completely exhausted by the time I got to burpees, so I stopped there.  One of the guys on the website posted completion in 16:23, I completed what I did in 45 and some change.

Not only that, but I got another three-mile run in today.  I was a minute slower than yesterday, but all things considered, I’m extremely pleased with that.

I hope everyone else is getting their fitness in for the new year.  I hope that if I start slacking at all, someone bugs me and sends some motivation my way!  Have a great one!


I took a couple of days off, which I’m noticing seems to keep happening around the weekends.  I need to stop doing that!  I’m on a training schedule for the KY Derby Mini-Marathon, so that should help me keep doing something during the weekend.

Speaking of the training schedule, I did a three-mile run today, in 26:50.  Not super fast, but, it was good enough, especially since I’ve only been doing some mile runs here and there.

I also did the Crossfit WOD.  Today’s WOD consisted of two muscle-ups, four handstand push-ups, and eight two pood kettlebell swings.  I still don’t have the strength to do a muscle up, so I substituted one pull-up and one dip for each.  I also can’t do a handstand push-ups, so I did the recommended substitution of kettlebell push presses (I used two 30 lb. kettlebells, for a total of 60 lb.).  I have no idea what a “pood” is, so I used the 30 lb. kettlebell for the swings also.  It was an AMRAP in 20 minutes.

I completed seven rounds.  What made me really happy about this was that I didn’t use the weight assisted pull-up machine.  That’s quite an accomplishment for me!

So, three miles, and seven rounds of the WOD today, not too bad for a little fat guy.  🙂



Posted: 07 Jan 12 in Uncategorized
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Yesterday was my birthday.  I’m now 28 years old.  I did something I don’t normally do on my birthday, I didn’t take a vacation day.  That’s not completely out of the ordinary, but this time I didn’t take one by choice.  Last year, I was a mobilized reservist, so I didn’t have a choice.

Not only that, but I still got my workout in as well.  I even did this WOD as advertised, didn’t scale anything back.  Five rounds of 400 m (1/4 mile) run, 30 24″ box jumps, and 30 20 lb. medicine ball wall throws.  It was supposed to be for time, and I got the stopwatch ready on my iPhone, but forgot to press start.  I think my time was right around 32 minutes, but not sure, maybe plus or minus a few minutes.  I was warned that the wall throws would be a pain, but the box jumps are what really took it out of me.  Those are tough!  However, this morning, my shoulders are really sore, which could only be from the wall throws.

I had a great birthday though, went to my mom’s house for gumbo and my birthday cookie.  Plus, it’s always fun to see all my nieces and nephews, even just for a little bit.  Now it’s time to get a whole lot of school work in!

Well, the WOD for today was to rest, and for the most part, I did that.  My job doesn’t entail any strenuous activity anyway, so there wasn’t any worries there.  I do, however, get three hours a week to workout, and get paid, so since I had a three-day work week this week, I still went to the gym.  Nothing exciting, but I needed the 30 minute bicycle ride that I got in.  I’m pleased with seven miles on the stationary bike on a rest day.

Tomorrow is my birthday, so we’re going to my mom’s house for dinner.  My mom is making me gumbo, which is one of my favorite dishes.  Brittany doesn’t like it though, so we went out to dinner tonight, and celebrated my birthday at home, one day early.  It was really nice, she got me some athletic shorts and pants, which I will be using a lot of, and she got me an Apogee Jam, which allows me to play/record my guitar playing on my Mac, or even my iPhone.  Not only that, but we went to Texas Roadhouse, and ate way too much food!  It was delicious, but we ate so much that our stomach’s are hurting, and still brought home leftovers!  To top it off, she bought me a small birthday ice cream cake, that I’m too full to even try, but it looks delicious!

I know, most people don’t care about any of this, but it’s my blog, and I can type if I want to!  Ha Ha!

Seriously, I never knew circuit training was as tough as it is.  Three exercises over and over and over again are really exhausting.  The AMRAP a few days ago lit me up, and this one was exactly the same (in the regard that it lit me up).

Today was a 20 minute AMRAP of 5 pull-ups, 10 push-ups, and 10 squats.  I completed nine rounds in the time limit, which is one round less than I planned.  I hoped for ten rounds.  My first round I did body-weight pull-ups (195 lb.).  Starting on round two, I did weight assisted, and went down to 150 lb.  On round seven, 135 lb., and my final round was 120 lb.

I’m actually pretty proud of myself, considering I did 1.25 miles beforehand at an 8:00 mile pace.

We finally took our Christmas Tree down today.  I think Brittany might have been a little sad, and I have to say that the spot in our house where the tree was looks really empty, but it’s good that we’re not those people who have the tree up all year-long.  I can’t say the same for my icicle lights right now, it snowed a little yesterday, and I’m afraid to get on my roof to take them down.  I go back to work tomorrow after my second four-day weekend, but hopefully I’ll be able to get the lights down this weekend coming up.

I did get my workout in today.  I ran another mile in a little under eight minutes.  I followed it up with the WOD.  Five sets of three reps of overhead squats.  This was my first time ever doing overhead squats, but with just three reps, I didn’t think it would be too bad.  I went with 135 lb.  I was able to do all five sets at three reps each, but I did get nervous a few times.  That was a lot of weight for me to hold overhead.  Either way, I’m feeling good with that amount of weight.

If anyone knows a good remedy for a cold, I could use it!  My nose is runny and stopped up, throat is swollen, and pressure in the sinuses.  I feel fine otherwise, but it is really aggravating.  It seems like every weekend I keep getting some kind of sickness!

We’ll see how I feel tomorrow after work, and my workout.

I don’t know if I should blame it on the partying for the New Year, or what, but I was slacking.  We had a pretty good bringing in of the New Year, spent the evening with some close friends, and I drank a little too much.  It caused a little bit of friction between me and Brittany, but we had a great time overall.

New Year’s day was spent recovering, if you will.  We did play some of the sports games on the Playstation Move, I received for Christmas, and that was kind of a way to get a little fitness in.  It was mainly just fun.  She kicked my butt in the gladiator game!  I couldn’t believe it, but I beat her in table tennis (why does that not read very manly?).

New year’s was also a rest day for Crossfit.

Today was back to it with the Crossfit WOD.  The WOD was 3 sets of 21, 15, then 9 reps of two exercises: pull-ups and thrusters.  As you’ve seen so far, I have to do weight assisted pull-ups.  The thruster is a squat with a press in the up position.  The website asked for 95 lb., I did 45 lb., just the bar.  This WOD was supposed to be done for time.  My pull-ups were done at 135 lb. (I think, the machine doesn’t read very well) with a wide grip.  I completed the round in 7:39.  This was terribly slow, but here it is five hours after doing my workout, and my thighs are already sore, so that’s great news, I think.

To go along with the WOD, I’m starting my training for the KY Derby Mini-Marathon.  Today, for a light warm-up, I ran a mile, at an 8:00 pace, so that was good.  I’ll be following the running program by Hal Higdon starting next week.