6 days

6 days have past since my last post. I’ve pretty much fallen of the wagon since then. I’ve only been to workout once this week. I was lazy this morning and instead of waking up earlier and going to workout I woke up late and went fishing. Dont get me wrong you need to get out and enjoy your fitness. This morning is was paddling a canoe while a good friend and i went fishing. Twice in that six day period I ate medium pizzas for meals. It’s been a rough six days as far as my fitness and nutrition goes.

Motivation, if you see mine please send it back home. The last 2 or 3 days I just can’t get any kind of excitment about going to the gym. I find my self making excuses like I went yesterday or I’ll go tomorrow but rarely do if find myself going hell ya it’s gym time.

Well here’s to tomorrow and getting back on the wagon. I’m going to work on a list of why I wanted to go to workout so that next time I start making excuses to myself I can look at a reminder of why I started in the first place.

Readers what do y’all do to stay motivated on you path to accomplishing goals?


10-06-2015 WOD

A day late posting this one but hey I’ve got more to do than workout and sit in front of a computer all day. Although that sounds like a job I wouldn’t mind having.

So yesterday even though I didn’t Rx the workout I still got all the rounds complete. I think that next to partner workouts I enjoy workouts that have a set goal to complete the best. The AMRAP ones are ok but I always feel like I failed because I never feel like I got enough rounds or reps in.

Here’s the workout:


4 Rounds of –

20 Hollow Rocks (I end up with sit-ups.)

15 Push Press 95/65# (I did 55#)

10 Box Jumps 30/24″ (I did about 18″ I think)

I think with a few months practice this workout could easily be my first Rx’ed workout.

Morning WOD 10-5-15

Who am I? I don’t know anymore. I don’t get up before daylight to workout before I go to work. I make fun of people who do that.

Well not anymore, I was up and leaving the house by 4:30 to make it to the 5:15 class. So that I could workout before I had to be at work. You know what? It wasn’t as bad as I thought it would be. Here is what was on the whiteboard.

For some reason this one was called “Bubble”

Warm UP

5×5 Back Squats (Climbing – but mine was the opposite of that, I started with 115# and finished with 95#)

Then: 10Mins AMRAP

10 Snatch 95/65# (I was only able to do 35#, but I’m good with that a month ago I didn’t even know how to attempt a snatch)

10 T2B (toes to bar) (I’m only able to do knee raises right now. I also wasn’t able to do 10 unbroken. I do know I did some work because today my forearms are a little tight and sore.)

I think I got 2 full rounds in.

Picture belongs to the artofmanliness.com Go check them out.
Picture belongs to the artofmanliness.com Go check them out.Until next time thanks for reading.

Workout 9/30/2015

They called this one “Hold On”

Warm Up:
10 PVC PC (pass throughs)
10 Ring Rows
10 Wall Balls (I did mine with a 10#)

For 20 minutes:
ODD: 5 Thrusters 95/65#
5 Pull-ups
5 Burpees

I was nowhere close to being able to do this one as prescribed. To start off with I can only do one set of 5 consecutive thrusters with about 55 pounds, and that’s only one round. I’m still working on my pull ups so I was confined to jumping pull-ups today. So all of that being said my workout today was

3 Thrusters @ 55#

3 Jumping Pull-ups

3 Burpees

Even with the scaling back I was still beat at the end of this. I can’t wait until I RX a workout and can do a pull-up. I think those are my first 2 goals of crossfit.

First workouts outside of ONRAMP

So I have done two WODs outside of ONRAMP. They were two very different workouts. They were each very challenging. It’s interesting to see that movements that I’m better at and which ones are gonna take some work to improve.

The first WOD post ONRAMP was a partner WOD

  • 60-40-20 (this was scaled for myself and another beginner to 30-20-10)
  • Wallballs 20/14# (Again scaled to 10#)
  • V-Ups
  • *Partners run 400m together after the sets of 60 and 40* (Scaled to 200m)

Even with the scaling I was stilled cooked after this workout. It took my partner and eye around 18 minutes to finish. Sorry I didn’t get this posted soon with the exact time.

The second workout outside of ONRAMP was this morning. It looked simple to start with but it quickly wore me down.

It was for 12 minutes: Odds Dead Lift (I did 115) – Even Handstand Push Ups (I did mine from a box.)

Then came ANNIE

  • 50-40-30-20-10 Double Unders (I can’t do a double under yet so I did 100,80,60.. regular jump ropes)
  • Situps

There was a 12 minute cap on the Annie part of the workout. I was only able to finish the first 3 rounds.

WOD 4 – 9/21/2015

Warm up

2 Rounds

  • 10 PVC pass throughs
  • 10 Kettlebell Swings
  • 10 Broad Jumps

The actual workout –

EMOM (Every Minute On the Minute) x 5 Minutes

3 SDLHP (Sumo DeadLift High Pulls)

8 min AMRAP (As Many Rounds/Reps As Possible)

  • 10 Ring Dips
  • 14 Box Jumps
  • 18 Wall Balls

The 8min part of this workout ended up being do with a partner. The way it worked was one worked while one rested with the each person doing equal work. For example I did 5 ring dips, then my partner did 5 ring dips. Then we moved on to box jumps which we split. My partner and I finished 4 rounds in the 8 minutes. I felt pretty good about that we both worked hard to get that last round in.  I really enjoyed a partner workout I guess it was just the team-ness of it.

An Off Day

Well, with the first two nights of on ramp in the books yesterday was a rest day. I needed it, climbing in and out of the truck was a challenge. Let’s not even talk about stairs. My quads and hamstring were tight balls of soreness all day. Today is a new day though and tonight will be the third night of beginner class. I have no idea what we will be learning tonight but I’m sure I’ll be sweating before we get done with the warm up because that has happen every night up till tonight.

Yesterday’s workout

Night number two of my introduction to crossfit we learned a few new lifts.

First off we learned a move called a hollow rock. It’s pretty core intensive. You lie on your back feet together six inches of the ground with your hands over your head. Then you tighten your core like you would do during a crunch then you rock. It sound silly but your midsection will be on fire.

Second was the push press. It’s basically a standing over head press that you bend your knees and push up through. This was probably the easiest move we did all night.

Third we started learning how to clean. By clean I don’t mean sweeping and mopping the floors. It’s a move used to lift a weight from the floor to chest level. We started learning this motion with a 10 lbs medicine ball. Then we moved to using a barbell.

After we could all safely do these movement it was time for our groups second WOD. It’ll be its on post for the sake of organization.

Over all it was a great second night, I’m really enjoying learn these new lifts with a very fun supportive group of people.

2nd WOD 9-16-15

4 Rounds

6 Power cleans 55lbs
8 Push Press
10 Hollow rocks

This one went better for me than the first WOD. Maybe it was because I had previously done power cleans, I don’t know. What I do know I’m glad today is an off day because my muscles are telling me it’s time for some recovery. The good news is I’m looking forward to going back Thursday night to learn some more and have another great workout.