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?


Food Log 10-08-15

After a pretty intense workout I decided to treat myself. So the wife met me at Waffle House before my shift. I had the All Star plate. That’s a waffle, 2 eggs, bacon, hasbrown. I added a side of grits.

Lunch and dinner-
I had about 2 cups of chilli for lunch and 2 cups for dinner.

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.

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.

Food Log 9-17-15


1 scoop BSN SYNTHA6 with 12 oz water.


8 oz of meat sauce from spaghetti last night 2 hard boiled eggs.

Pre workout snack

One pack of ranch peanuts, 4 pieces of Krave sweet Chipotle jerky


Ship Tai with rice (dinner bag from publix) about a cup and a half full.
Oh almost forgot a tall glass of chic-fil-a lemonade

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.

First post, First night, and First thoughts.

A few firsts all getting stacked on top of one another. I guess the first, first is thank you for taking time to read my blog. I hope that I will be able bring meaningful content that will be useful for others and keep y’all coming back for more.

So I’ll start with a little of the back story. I’m 29 years old and have been a firefighter in a department that doesn’t run a lot of calls. So that leaves us with time to study our craft, (IE. go to classes such as, vehicle extraction, structural collapse) or just sit around waiting on the next call while eating delicious food. Usually there is a combination of that. So six years after my recruit school, I’m now probably in the worst shape of my life. I don’t think I could run a mile without being seriously winded, I can’t do more than 5-10 consecutive push ups, and I’m almost 40 pounds heavier than when I finished recruit school.

Enter this week, after my out-of-shapeness being exposed recently I decided to give cross fit a try. I’ve know a couple of guys that have done it with great results. To be honest I have always been interested in it but never was able to bring myself to spend the higher than normal (to me) membership fees. So after talking with some one I work with that has had great results with cross fit where he goes and how he likes it. I signed up and started their beginner class last night.

I’ll admit that I could see where this could be intimidating to someone new to cross fit. I will say that having looked into cross fit, having watched some videos on YouTube, I had some idea of what to expect. Even so walking into a wide open room where 15-20 people are throwing barbells with weight around, music is blasting and everyone is sweating was pretty intimidating, I even thought is this a good idea? But, I hung in there, another co-worker showed up that I didn’t know was coming, and learned a few of movements, dead-lift, air squat, and sit-ups. I even managed to complete my first WOD (Workout of the Day), even though I feel like it was just a small taste of what’s to come. I ended up leaving with a small sense of accomplishment and looking forward to what we would learn on the second night.

The goal is to get away from this body shape and fitness level.