WALLSOFJOECO » Crossfit http://www.wallsofjoeco.com A different perspective on life, work, health, humor, tips, & entertainment Mon, 28 Dec 2009 16:00:08 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Crossfit Challenge Day 21 http://www.wallsofjoeco.com/2009/07/20/crossfit-challenge-day-21/ http://www.wallsofjoeco.com/2009/07/20/crossfit-challenge-day-21/#comments Tue, 21 Jul 2009 05:41:13 +0000 Joe http://www.wallsofjoeco.com/?p=108 THE BEST WORK OUT YET!!!!  Here is was:

Work out of the Day (WOD)
Warmups:
Shrug
Elbows High
Muscle Snatches
Power Snatches
Over Head Squats
Pressing Snatch Balance
Push Press
Snatch Land
Heaving Snatch Balance
Scotts Press
10 Air Squats
Stretching

WOD:
4 Rounds of:
25 Double Unders Jump Rope (or 100 Singles)
20 Wall Balls
15 Pull Ups

Final Results:
Time: 22:14

Like I said before, this was my best work out ever.  I did the first three rounds of pull ups with the black/blue bands without stopping.  I wasn’t even able to do 8 in one round about 2 months ago.  I did the single jump ropes attempting only 2 dlb unders.  But I was traight through though.  Baby step sir, baby steps.  The walls balls (squat throwing a medicine ball up against a wall) are still rough as hell but I for some reason not as bad today.

So what have I learned from this WOD today:  Stretch the groin/hip mucsles, thrity minutes at a time, 2 times a day.

Next crossfit update: Wednesday July 22th, 2009

[via HRCF]

]]> http://www.wallsofjoeco.com/2009/07/20/crossfit-challenge-day-21/feed/ 0 Crossfit Challenge Day 20 http://www.wallsofjoeco.com/2009/07/18/crossfit-challenge-day-20/ http://www.wallsofjoeco.com/2009/07/18/crossfit-challenge-day-20/#comments Sat, 18 Jul 2009 06:31:24 +0000 Joe http://www.wallsofjoeco.com/?p=101 Well, I missed Friday’s update by about one hour but here it is.  I didn’t have too much of a bad day.  Here is was:

Work out of the Day (WOD)
Warmups:
300m Run
10 Squats
stretching

WOD:
Shoulder Press:2-2-2-2-2 reps
Push Press:5-5-5-5-5 reps
Push Jerk:3-3-3-3-3 reps

Final Results:
SP: 95lb-115lb-110lb-115lb-120lb(1)
PP: 115lb-115lb-120lb-115lb(4)-115lb-Extra Credit=(95lb(8))
PJ: 105lb-115lb-125lb(2)-130lb(2)-95lb(7)

I felt pretty good and it was my first time doing all three weight lifting types.  I got really fatigued by the end of the push press and started losing form.   So you can see at the end of Push Press and Push Jerk I logged 95lb.  That was basically reviewing over form and technique.  It’s hard to get out of my mind that its not about throwing weight around.  Male mentality, damn you.

So what have I learned from this WOD today: Practice Technique, the weight will follow.

Next crossfit update: Monday July 20th, 2009

[via HRCF]

]]> http://www.wallsofjoeco.com/2009/07/18/crossfit-challenge-day-20/feed/ 0 Crossfit Challenge Day 19 http://www.wallsofjoeco.com/2009/07/15/crossfit-challenge-day-19/ http://www.wallsofjoeco.com/2009/07/15/crossfit-challenge-day-19/#comments Wed, 15 Jul 2009 18:59:16 +0000 Joe http://www.wallsofjoeco.com/?p=67 Yes, Nineteen.  Remember that whole removing old posts things.  Well, its been nineteen times I been to Crossfit and wow today was BRUTAL.  Here is was:

Work out of the Day (WOD)
Warmups:
10 PVC thrusters
10 Over head PVC squats
10 pullups
10 PVC Cleans
stretching
WOD:
4 Rounds:
400 meter row machine
30 medicine ball cleans 16lbs
20 push ups

Time finished: 40:02 minutes

It didn’t sound so bad until I started.  Oh momma my hips are feeling like they are jello, cherry flavor.  I kick butt in rowing and was O.K. with the push ups.  But those cleans are what got me in and wow was I last place today.  I felt like the black rimmed glass nerdy fat kid in gym class that gets picked last in dodgeball.  Wait, was I that guy??…(checking brain)…I…don’t think…so?  By round 3, I got about 5 to 6 cleans in when I had to stop to breathe.  That the problem with this, I can do all the WODs in problem, just my chest doesn’t cooperate.  Chop this up to missing Mondays training and having to learn to breathe more effectively.

And yes, my wife beat me by 7 minutes.  Damn her!  My brother and sister-in-laws were there and I won’t even say what those freaks of nature did.

Next update: Friday, July 17, 2009

[via HRCF]

]]> http://www.wallsofjoeco.com/2009/07/15/crossfit-challenge-day-19/feed/ 0 News on the Site; The Crossfit Challenge http://www.wallsofjoeco.com/2009/07/12/news-on-the-site-the-crossfit-challenge/ http://www.wallsofjoeco.com/2009/07/12/news-on-the-site-the-crossfit-challenge/#comments Mon, 13 Jul 2009 05:19:03 +0000 Joe http://www.wallsofjoeco.com/?p=22 Walls of Joeco have been around for sometime but unfortunately I had to take down previous posts and some pages for now.  Sorry y’all.  Since I most recently got laid off and working part time, I had to clean up the site a bit.  I am planning on being a bit more professional while still having some opinions.  Oh yeah.  You heard that right.  Call this a reset; Version 1.5.  I promise more fixing to come.

Now onto my new challenge.

I am going to keep up with a side blogging column called The Crossfit Challenge.  I been in Crossfit for about a month and I been LOVING it.  CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  I been sick of being, well, blah, and I needed a good kick in the ass with getting in shape.  I thought this was the perfect way in doing it.  Want to learn more about it, go to my home gym here: http://crossfithighlandsranch.typepad.com/ or crossfit offical homepage:  http://www.crossfit.com/cf-info/what-crossfit.html

My first goal is to get through the next 2 months without wussing out.  3 to 4 time a week.  Full workouts.  After that, I will be hitting the big goals; lose weight, gain muscle, ect.

So wish me luck and I will keep up with keeping you up.

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