This Sh*t works

Today I have a 15 hr. work day ahead of me.  I needed to get some sleep cause I have to work til 7 am.  A perfect reason not to workout.  Wrong.  I knew I had to do something today, so I figured that I would at least go for a jog.  So I woke up, laced em up, and hit the pavement.  My goal is to add 2 min. each week, which would have me running for 14 min. today.

I hit 14 min. and was feeling really good, so I kept going.  Before I know it, I had been jogging for a full 20 min.  It wasn't at a record setting pace, but I kept running for the full 20 min.  Crossfit really works.  My cardio has increased quicker than it ever did with regular weight training and cardio after.  I know 20 min. isn't a long time to be jogging, but it is 8 min. longer than last week, which is a huge improvement.  And I weighed myself this morning and I'm down 11 lbs!  This journey is off to a great start.

Row, row, row your boat

Today's workout involved using the Concept rower.  Rowing is a great alternative to running.  For me, they both equally suck.  Before the rowing began for today's workout, there was a strength WOD (Workout of the Day) that was 3-3-3-3 OHS (Overhead Squats).  I worked my way up to 135 lbs. for my last set, but only was able to get 2.  I lost my balance.  Then after a short rest, it was 4 rounds of all out rowing for 500 m with a 3 min. rest in between rounds.

My goal was to get all 4 rounds under 2 min. each.  Round 1-1:54, so far so good.  Round 2-1:57, still on pace.  Then the burn in my forearms from yesterday's workout kicked in.  Round 3-1:58, doing good but my forearms are on fire.  The last round was going to really suck, but I was determined to keep it under 2 min.  As I approached the final 100 m, the 2 minute mark was fast approaching.  It was an all out sprint.  Time!  1:59.  Goal reached!  As I fell off of the rower and laid on the ground, I had the song Row, row, row your boat playing in my head and I laughed.

Keeping Track

Today's workout was Helen.  It is 3 rounds of 400 m run, 21 kettlebell swings at 55 lbs., and 12 pullups.  Last time I did this workout was in Nov. 2008.  I did it in 15:38 then.  Of course, I had been Crossfitting regularly for 3 months, not 3 weeks.  I was realistic and my goal was under 20 min.  I started off pretty good, but then came the pullups.  I hate pullups.  I got through the first round in about 6 min.  By the time the 3rd round came, I was smoked.  My forearms were on fire, I could barely breathe, and all I wanted was a drink of water.  I convinced myself that I could drink water when I was done, only a few more minutes.  I finished the workout in 20:30.  30 seconds longer than I wanted to, but almost.  

This workout helped me to realize that by writing down my workouts and times, it gives me a reference point.  Right now, my times are a starting point.  Not the best times, but I know that they will only get better.  In a few months, I will revisit some of these workouts to measure the progress I am making.  As for now, I am happy with my progress.  I am averaging 3-4 lbs. of weight loss a week and feeling pretty good. I am optimistic that when I do these workouts again, not only will my times be better, but I will be lighter too.

A day of Rest

Today is a rest day for me.  I definitely need it.  With Crossfit, they recommend a 3 day on 1 day off workout schedule.  My entire body aches after these last 3 days.  Yesterday's workout took me 51 min.  Only 6 min. longer then my goal of 45.  Next time I will get it. 

This week has been a really good week for me.  I have not steered away from my diet and my workouts have been great.  I am starting to notice that I have more energy during the day and I don't feel so sluggish all of the time.  My cardio seems to be improving too.  While my workouts still suck, I don't need as much time to recover afterwords.  I actually am starting to look forward to the next grueling workout. So,  I am headed in to week 4 of this journey anxious for what's in store and optimistic about the end result.

The Filthy Fifty

Today I decided to do the Filthy Fifty workout.  It sucks, but also incorporates a lot of exercises.  Under 25 min. is what people in good shape do it in.  I am hoping for under 45 min.  We will see.  The problem with my work schedule is that on the weekends that I work, I get up, eat breakfast, and it's almost time to go back to work.  Before I would just sleep a little longer and watch some tv and tell myself that I need the rest more than working out.  What a lie.  I still got 7 hrs. of sleep, ate breakfast today and packed my lunch.  And I still have plenty of time to get a workout in.  


I am learning to make working out a priority for me.  It is all about time management.  I don't need to watch tv for an hour and skip my workout.  What is more important, watching some show, or getting in shape?  For a long time it was watching some show.  Not anymore.  If I really want to, I can DVR it.  So today I tackle the Filthy Fifty, tomorrow something else.  As long as it is helping me to have a healthier me and a healthier lifestyle I am all for it.


Today's Workout:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood-35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Heavy workouts suck too

Today's workout was a strength workout followed by a heavy lifting metcon.  I didn't think that it would be too bad.  After yesterday's workout, I don't think it could be any worse.  I started with a warmup of stretching out and some squats, pushups and burpees.  I also did a half mile jog at 6 mph on the treadmill.  I felt pretty good after the warmup and thought that the workout would go nice and easy.  WRONG!

I started doing the bench press, which was the strength portion.  Not as strong as I would have liked, but hey, you have to start somewhere.  After finishing the strength portion, I set up the bar for deadlift.  The 15 min. metcon workout called for 5 deadlifts at 315 lbs. and 10 toes to bar, as many rounds as possible.  I can't quite get my toes to the bar, so I modified those and did knees to elbows.  Still, it sucked.  About halfway through, a callous on my hand ripped open on the deadlifts, which makes the rest of the workout a pain in the ass.  I pushed through and got a very disappointing 4 rounds.  Man, was I smoked though.  This workout brought me back to reality.  It taught me never to underestimate a workout, because heavy workouts suck just as much.

Thank You

People have given me several compliments saying that they enjoy reading my blog.  Some have even said that I am inspiring them to work on living a healthier lifestyle too.  Yesterday I was given a great complimnet from one of our friends.  She told me that reading about my journey has inspired her to work out more.  When she wants to quit, she told me that she says to herself, "Come on, 2 more minutes.  If Bill can do it, so can I." because after reading this, she saw that I could.  That motivates me to continue on.  Today was a great example of that.

I decided that I would do the Lumberjack workout.  Holy sh** did it suck.  I got about halfway through the workout and I wanted to quit.  I had been going for 30 min. and I was only about half done.  Then I thought about what my friend said yesterday, "If Bill can do it, I can do it."  That little thing helped to motivate me to get through the workout.  I finished it, 1 hour and 6 min. workout, but I finished it.  And I have anyone that reads any of my posts to thank for that.  Thank you for taking the time to read about my journey and know that I am inspired by the fact that I may have helped someone else start their own journey.

Here was today's workout:
20 deadlift @275 lbs.
run 400 m
20 kb swings 70lbs.
run 400 m
20 overhead squats 95 lbs. (scaled from 115)
run 400 m
20 burpees
run 400 m
20 pull ups chest to bar
run 400 m
20 box jumps
run 400 m
20 db clean and squat 40 lbs. each
run 400 m