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Since it's the End of the blog...

I created a new blog called "the Road to CrossFit"..hehe..get it Road to Cross...Fit..Ok i'm corny just wanted to continue on with progress and daily WOD's. You guys are more than welcome to join in and used it as a Work-out/Food Journal to keep each other motivated!!

Remember most of us have kids now and ALL of us are not getting any younger, we need to stay healthy and strong plus looking pretty good is darn good side effect. The next goal is to be FIT for LIFE!!! Good Luck guys and Thanks to everyone that participated and I look forward seeing you on "The Road to CrossFit"....

8-26-10 WOD / Run-Swing-Sit

Today's WOD: For Time

4 Rounds of

200m Run (.12 miles)

15 Kettlebell Swings

30 Situps

Results: 12:05 min...not too bad still aiming for 10 min...oh well..

And Then There is ONE...

Keep up the good work Jerome... I don't know where you find the time... But I guess I'll be making out the check to Jerome Martin. Much deserved.

We are proud of your success and your goals. Good Job.

8-24-10 WOD / Ring Dips - Ring Pushups + BONUS

Today's WOD: For Time

21-15-9 Reps of

Ring Dips
RIng Pushups

Results: 11:15 meh...shooting for under 10 min..oh well...

2nd WOD:

100 Pullups for time

Results: Another Personal Record for the day 11:51 WOOOHOOOOOOO!!!!

8-20-10 WOD's / RUN-PULL-DIP

AM WOD:

5K RUN

Results: 31:27 booo... 5:00 am runs are not my thing anymore...he..he I look forward to long sleeps nowadays... ;P

PM WOD:

For Time

5 Rounds of:

21 Pullups

21 Ring Dips

Results: 35:32 no Bad!! It usually takes me 20+ min for the pullup alone!! WOOT I think I'm doing major progress with my pullups plus my new setup could have been the biggest factor...WooT!

8-18-10 WOD's / Challenge WOD's

Challenging myself to do 4 WOD's today so here it goes...

1st WOD:
For time
3 Rounds of:
50 pushups
50 situps
50 squats
Results: 18:47 boo..kinda hard to do @ work, sweating my arse off..lmao!!

2nd WOD:
10 Rounds of:
L-sits for 10sec.
Results: Done, a bit harder after the 1st WOD

3rd WOD:
For time
Run 2 miles
Results: 19:53 *argh*...

4th WOD:

I decided to sleep lmao!!
Results: More Sleep..;P

8-13-10 WOD / "5K"

Today's WOD:

For Time:

Run 5K

Results: 30:55 meh...always dragging my ass when I run early in the morning!!...lol

8-12-10 WOD's /AM - Mid AM - PM

First Wod of the day:

2 Rounds of:

Alt. Shoulder Press (15 bs) - 15 reps
In and Out Bicep curls (15lbs) - 30 reps (15 each)
2 Arm Tricep Kickbacks (15lbs) - 15 reps

Weighted Stationary Lunges (15lbs) - 30 reps (15 each)
Weighted 3 Way calf raises (15lbs) - 45 reps (15 each)

Weighted Shoulder Circles (15lbs) - 14 reps (7 each counter and clockwise)
Static Arm Curls - 30 reps (15 each)
Tricep Extensions - 30 reps (15 each)

RESULTS: My arms are still shaking!!! lol

Second WOD for the Day:

For Time:
Run 2 miles

Results: 19:00 shaved off 1 minute from yesterdays run..WoooT!....

Third WOD for the Day:

3 Rounds of:
15 Crunches with weights (30 lbs)
15 Scissors kicks (2ct)
15 Flutter kicks (2ct)
15 In and Out Planks (2ct)
30 Upright Oblique crunches (15 each side)

Results: Not too shabby...but it works!...now on with the Fourth!

Fourth WOD for the Day:

SLEEP!!!!

Results: ZZZZZZZZZzzzzzzzzzzZZZZZZZZZZzzzzzzzzzzZzzzzzz.....

8-11-10 WOD / "RUN-SWING-PUSH-PULL"

AM WOD:

For Time:

Run 2 miles

Results: 20:00. Ran 2 miles during lunch, went home and used the treadmill too hot to run outside for me..hehehe...

PM WOD:

4 sets

30 sec ON and 30 sec OFF of:

Kettlebell swings 1 pood

Ring pushups

Pullups

Results: Swings=13/13/14/14 ; Ring pushups=15/16/15/10 ; Pullups=12/8/8/6

Results