Total Time!!

W.O.D. Monday 7-28-08

"Crossfit Total Workout"

5-5-5-3-1 reps

Shoulder Presses = 75, 95, 115, 125, 135
Back Squats = 95, 115, 135, 155, 175
Deadlift = 135, 185, 205, 225, 245


total = 555lbs

Rest Day........Yes!!

W.O.D. Sunday 7-27-08

Rest Day

My Brother

W.O.D. Saturday 7-26-08

"Michael" scaled and subbed

35 reps of Kettle Bell Swings 30kgs. (instead of running...legs were toast)
25 reps of Sit Ups
15 reps of Back Ext.

3 rounds for time

time = 18:00

Not leg stuff again

W.O.D. Friday 7-25-08

"Jeremy" scaled

Overhead Squats @ 45lbs.
Chest Press @ 107lbs.

21, 15, and 9 reps for time

time = 8:30

Fran's back

W.O.D. Thursday 7-24-08

"Fran" scaled

Thrusters @ 75lbs
Pulldowns @ 165ibs

21, 15, and 9 reps for time

time = 9:09


man this was a great workout for me today. i upped my weights and shaved 10 sec off my time!!!!!

Rest Day

W.O.D. Wednesday 7-23-08

Rest Day

Being a Jerk

W.O.D. Tuesday 7-22-08

Push Jerks
3-3-3-3-3

95 / 115 / 135 / 145 / 155

Rest Time

W.O.D. Monday 7-21-08

Rest Time

Filthy Fifty....sort of

W.O.D. Sunday 7-20-08

"Filthy Fifty" halved and scaled

25 Box Jumps @ 10 inches
25 Pulldowns @ 165lbs.
25 Kettelbell Swings @ 20kgs.
26 Walking Lunges
25 Sit ups
25 Push Presses @ 65lbs.
25 Back Ext.
25 Thrusters @ 45lbs.
25 Chest Presses @ 97lbs
25 Single Jump Ropes

for time

time = 24:20

i must say i was truely spent after this workout. even after saying that i still think that i should have gone up a little more on the weighted events.

Rest Time

W.O.D. Saturday 7-19-08

Rest Day

Get Heavy

W.O.D. Friday 7-18-08

Heavy Pulldowns

1-1-1-1-1-1-1 reps

195/210/225/240/255(F)/240 x 2/240 x 3/240 x 3

Upper Body from Hell

W.O.D. Thursday 7-17-08

15 reps of Chest Press @ 97lbs.
12 reps of Dips @ 90 lbs.
9 reps of Push Press @ 95 lbs.

for 20 min for max rounds

6 rounds

Deadlifts....just what i was thinking

W.O.D. Wednesday 7-16-08


Deadlifts 5 reps for 5 sets

135/5, 185/5, 195/5, 205/5, 215/5


i kinda took it easy today on the deadlifts sense it has been awhile


body wt @ 367lbs.

Rest Day........Yes!!

W.O.D. Tuesday 7-15-08

Rest Day



today was a rest day and boy did i need it after the legs of jello workout

Legs of Jello

W.O.D. Monday 7-14-08


400 meter run
25 air squats

4 rounds for time

time = 18:05


yeap my legs feel like jello now

(this was a scaled workout)

Fun with numbers

W.O.D. Sunday 7-13-08

12 Shoulder Presses(SP) @ 75lbs
2 Pulldowns(PD) @ 165lbs
2 Leg Raises(LR)
10 SP
4 PD
4 LR
8 SP
6 PD
6 LR
6 SP
8 PD
8 LR
4 SP
10 PD
10 LR
2 SP
12 PD
12 LR

for time

time = 9:30

this was scaled form the real wod

20 min of pain

W.O.D. Saturday 7-12-08


Walking lunges @ 12 steps
10 sit ups
10 hip ext
15 pulldowns @ 165lbs
15 dips @ 140lbs

as many rounds for 20 min

4 rounds

this was a scaled workout

Rest Day but not really

W.O.D. Friday 7-11-08

Today is a rest day but i took one 2 days ago so i went to the gym and worked on my back squat form which i really needed to.

Run/Walk

W.O.D. Thursday 7-10-08

Run/Walk a 2.5k / 1.6 miles for time

time = 16:59....was done on an elliptical machine

Rest Day

Needed to rest......i have been working on 6 straight days

"Angie"

W.O.D. Tuesday 7-8-08

"Angie" scaled and halved

50 pulldowns @ 150lbs
50 chestpress @ 97lbs
50 sit ups
50 air squats

for time

time = 16:55

3rd event form the CF games

W.O.D. Monday 7-7-08

deadlifts @ 135lbs x 5 reps
chestpress @ 97lbs x 10 reps

for time

time = 5:57


this was scaled as well

Final Day of the CF games workout

W.O.D. Sunday 7-6-08


Clean & Jerk @ 65 lbs. x 30 reps
for time

time = 5:57

this was scaled from the final event from the CF games

Fran and a Run

W.O.D. Saturday 7-5-08

"Fran" scaled

Thrusters @ 45lbs
Pulldowns @ 150lbs.

3 rounds for time at 21, 15, 9 reps for time

time = 9:18



"Run"

1.2 miles done in 16:32


Today's workout was scaled from the workouts in the Crossfit games

Death by Pulldowns

W.O.D. Friday 7-4-08


Running clock # of pulldowns = to the # of min.
(ex. 1 min = 1 pulldown, 2 min = 2 pulldowns, 3 min = 3 pulldowns)

stop when you can't complete the correct number of pulldowns in the min. time frame

i did 12 rounds till i failed


this workout was scaled from pullups to pulldowns

Death by 65lbs.

W.O.D. Thursday 7-3-08


Deadlifts x 15 reps
Hanging Power Cleans x 12 reps
Front Squats x 9 reps
Push Jerks x 6 reps

3 rounds for time

time = 9:29

I think I'll go up in wt. next time


Body Wt. @ 373lbs

Crossfit.....the new begining

Sunday 6-29-08

Today was the day that i decided to change the way i worked out. I had read an article in M&F mag. claiming that Crossfit was the toughest workout ever and when i looked at some of the workouts i had to agree. You must be asking why would an out of shape person like myself would want to do such a workout? I was ready to make a real change in my body type and this just seamed right.


So how did i get started? Easy i just went to http://www.crossfit.com and started the Workout of the Day (W.O.D.) which was Lynne.....i don't remember what my time was but i do remember being thrashed after and right then and there i knew i had struck gold!


"Lynne"

Body weight bench press for max reps......i scaled to 155lbs
pull ups for max reps.....i scaled to 150lbs. on pull downs



Like i said that was all she wrote and I've been CFen for the past 2 weeks and loving it!

i will be posting my workouts on here to keep a record as well as in my note book which i started on 7-3-08 so that's where I'll back track to and start the posts

getting started

this is my 1st try at the whole blogging thing so it will be rough at start but i should smooth stuff out


the goal:

i'm using this blog to express my thought while i'm on the road to changing my body from fat to fit.

things to look for:

- my current workout
- my current diet
- what supplements am i taking at the time
- did i reach my monthly goal
- thoughts on my progress
- and much more

more to come soon

starting body wt. @ 389 lbs.