Holy Triceps

Warmup:

400m run

25 x DU

400m run

25 x DU

Strength:

Power Clean 3 x 5

WOD:

4 RFT of:

5/10 ring dips

25 pushups (diamond, reg, wide, inc.)

15 box dips

Rest

25 V-Sits

15 x box jumps (30"/36")

40 DU

Programmed by Wally

Beginning to Program Our Own WODs

Yesterday we started programming our own WODs. Considering that we want to open our own crossfit affiliate after the sandbox, we need to start programming our own WODs.

Warmup:

40yds each of the following:

Knee Highs

Ass Kicks

Power Skips

Grapevines

All out sprint

WOD:

25 x:

Box Jumps (20in.)

Jumping Pullups

KB Swings (35/55)

KTE

PP (45)

Burpees

AbMat Situps

Programmed by Jess

A little less motivated

Well, I'm posting my last 3 workouts starting with Monday's workout because as you can see I got a little behind.

So, Monday's (April 5th) workout was:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

This WOD sucked because I had to drop my baby off at the airport so I wasn't quite as motivated to complete the entire workout. I stopped at 14:26 and I completed 3 full rounds. Instead of using 95lbs for overhead squats I used only 45lbs. This was the first time that I incorporated overhead squats into my workout, so my legs were smoked afterwards.

Tuesday (April 6th) workout was:

3 rounds for time:
10 wallball
20 box jumps
30 KB swings
40 sit-ups

This WOD wasn't quite as bad as yesterday's. I completed it in 18:04. I found that my weakness was the KB swings. I used a 35lb KB and my arms and shoulders just couldn't handle it partway into the second round.

Wednesday (April 7th) workout was: "The Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This WOD was CRAZY intense! I completed the entire workout, but I didn't make very good time. The pull-ups seemed like they took me forever to complete! I used a 35lb assisted band to do them. By the time I had to run that last mile my legs felt like jello. I don't know which WOD is worse…the "Murph" or the Filthy Fifty. My time ended up being 44:59. I know…my time SUCKS!

I think Thursday (April 8th) will be a much needed rest day!

Laziness

Laziness has kept me from keeping a continuous log of our workouts over the last week or so.

Crossfit SoCal WOD:

2 rounds:

100 x double unders

30 x dumbbell push press (25/15)

20 x bench press (115/65)

After both rounds, run 800m

Cracked Back

I forgot to post yesterday's WOD, so here it is:

10 rounds for time of:

135/95 lb deadlifts

15 push ups

Jess: 20:35

Wally: 24:02

Because that pretty much kicked our asses and killed our lower backs, we kind of just made up a good workout today and did a mix of stuff.

Helen

This morning's two mile run was good...it sucked, but was good. We pushed ourselves hard, and found that, yes, cardio was slightly an issue; however, the larger issue was leg strength/endurance/lactic acid. I admit, I was hurting in my chest slightly, as should be the case with any good cardio, but that will get better. We are going to mix things up a bit with some long distance and speed training in addition to the medium distance runs to try and push the boundaries on what our legs/bodies and cardio systems can sustain.

Jess: ~12:53

Wally: 12:48

Crossfit WOD (Helen):

3 rounds of 400m run + 1.5/1 pood kettle ball swing (21 reps) + 12 pullups

Wally: As rx @ 13:59

Jess: As rx @ 17:41...did run and kettleball as prescribed...pullups for the first time were done with proper form and completion through utilization of assist bands...

We are getting there and definitely see an increase in strength...it will be nice to see where we are in a couple of months.

Two Miles

It was a Crossfit rest day, so we ran two miles.

Wally: 14:48

Jess: ~15:30 (Didn't keep time)

Shoulder Presses

Yesterday Jess and I just ran 2 miles...at a very good pace, but forgot to time ourselves.

Today, the Crossfit WOD was:

7 x Shoulder Presses

Wally:

7 x 95

Jess:

7 x 45

"War Frank"

Today's Crossfit WOD:

3 rounds of:

25 muscle ups...the replacement is supposed to be 75 pullups/75 dips (25 ring dips)

100 squats

35 GHD sit ups

Wally...only two rounds of:

25 pullups...with plenty of jumping pullups/25 ring dips

100 squats

35 situps

I felt ashamed after this workout, but it pretty much kicked my ass!

Jess worked a 12 hour shift today and wasn't feelin' it. It was also our eating splurge today...pizza and wings...nice.

Out Of Town Workout

On Saturday, we spent the day in Austin and actually managed to get a workout in. We did 25 squats, pushups, and sit ups...followed by 50 of the same.

Squats, Squats, And More Squats

Crossfit WOD: 5 x 1 of: OHS, Front Squats, and Squats

Jess:

OHS: 45

Front Squats: 95

Squats: 105

Wally:

OHS: 45

Front Squats: 135

Squats: 225

Crossfit Endurance WOD:

5 min, rest 2 min, 5 min, rest 2 min, 1 min, rest 30 sec, 1 min/30 sec, 1 min/30 sec, 1 min/30 sec, 1 min/30 sec

Jess: Ran 1 mile in 7:51

"Girls Gone Wild"

Rest day yesterday.

Crossfit Obsession WOD "Girls Gone Wild":

10 Clean & Jerks 135/95

50 Double Unders

50 Abmat Situps

21 Thrusters 95/65

21 Pullups

10 Clean & Jerks 135/95

Wally:

25:23

I used all of the prescribed weights and no jumping pullups. On the last set of clean & jerks I only got to 3, and then my form started breaking down...I decided that was enough.

Jess:

33:45

Jess used the bar for clean & jerks, jumping pullups and prescribed weight for thrusters.

20 Min Time Trial

Today's Crossfit WOD was crossfit total, so since we are just starting out, we decided to forego that and just did crossfit endurance...which was a 20 minute time trial.

It snowed out today, so we did our running on the treadmill.

Wally: 2.54 miles

Jess: 2.42 miles

Pretty Weak Without My Partner

Crossfit Endurance WOD: 2 x 15 min on bike

Wally: Used an indoor bike and sweated my ass off...good cardio.

Crossfit WOD: 5k

Jess: Ran 3.6 miles for a time of 27:37...average of 7.6 min/mile

Crossfit Obsession WOD: 10 rounds of 10 x pullups, ring dips, and jumping squats

Wally: Got through four rounds and pussed out...the motivation wasn't there. I have found that working out on the WOD goes much better when Jess is doing it too...plus yesterday kinda kicked my ass!

Getting In Shape...One Burpee At A Time

Ok, so yesterday was a crossfit rest day, so we only did cardio.

Yesterday:

Jess:

Ran at the KOA, right around 2.2 miles...with some good hills in there...she didn't time it.

Wally:

Did crossfit endurance, WOD was 10 x 30 sec hill sprints w/two min rest in between sprints...yeah, that sucked.

Today:

Crossfit Obsession WOD: 50 - 40 - 30 - 20 - 10 rep rounds of box jumps/situps/burpees

Jess: 35:52 (She kicked my ass!)

Wally: 37:20 (Burpees did me in!)

Lactate Shuttle...what?

Today I did the "Lactate Shuttle" CFE WOD as well as the Anaerobic Endurance WOD...with about three hours in between.

Wally:

"Lactate Shuttle" is running 5 min on/2.5 min off, 6 min on/3 min off, 7 min on...done.

I got 2 miles exactly. I felt as if I was running on concrete legs and a mouse's heart and lungs...jeez, have I ever ran before?

Anaerobic Endurance WOD: 10 min jumping rope (Double Unders, single foot, crossovers, and running)...followed by 5-7 wall walks and then rest 3 minutes. Then with a 1.5 pood kettleball do (with a single arm and then switching after the whole series) Snatch x 3, OHS x 3, Sots Press x 3, and TGU x 3.

I did the jumping rope...I suck at double unders and crossovers. I did 5 wall walks...can only get about 1.5 feet from the floor...and it's hard. I did the snatches and had to switch to the 1 pood kettleball, sucked at the OHS...kept leaning bad, Sots Press was nearly impossible to press when in the squat position, and the TGU f'in killed me.

So, all in all it was a great workout that just proved I am a pussy...and I just looked at the CFE website and saw that I was supposed to do that series 3 times and I did it 1...great.

Jess is sick unfortunately, so she had to forego the workout.

After a Five Day Hiatus

We had our five day hiatus this past weekend, we had our "annual trip" to Ruidoso, NM with some friends. It was that last time that we will get to snowboard this year...or for the next year or so for that matter. So we got back on it yesterday with working out and with the eating AND working out today. And today is the first day Jess went a whole day without smoking...she has officially quit.

Yesterday...

Wally:

Light half mile jog

30:30 x 10 run @ 12 degree incline @ 7mph

Jess:

3.6 miles...didn't time it

Today:

WOD: Tabata Rows (SDHP), Squats, Pullups, Pushups, Situps...obtaining score by the lowest number of reps for each exercise in a round.

Wally:

SDHP x 9, Squats x 13, Pullup x 2, Pushup x 7, Situp x 6...for a total of 37.

Jess:

3.6 miles @ 29:34...average of 8.2 min/mile...followed by a rest while I did my crossfit WOD.

SDHP x 9, Squats x 13, Pullups x 1, Pushups x 5, Situps x 9...for a total of 37.

Lots O' Squats

Crossfit WOD:

10 x 2 Squats w/60 sec rest between sets

Wally:

135, 155, 185, 185, 225, 225, 225, 225, 225, 225

Jess:

95, 95, 105, 105, 105, 105, 105, 105, 95, 95

Being Good on the Weekend

So we were pretty good this weekend and I am kind of proud of us...don't mind saying. Our normal weekend activities include eating very bad food, not working out, and basically trying to sabotage all of our work from the previous week. However, this weekend we at least made an effort. Although we skipped the workout for Saturday, we made it up today.

So today, we did:

Wally: 7 x 5 deadlifts at 185lbs, 30 abmat situps, 15 supermans, 20 abmat situps, 10 supermans, 10 abmat situps, 5 supermans.

Jess: 7 x 5 deadlifts at 95lbs, 30 abmat situps, 15 supermans, 20 abmat situps, 10 supermans, 10 abmat situps, 5 supermans.

Not Gymnasts Yet...Not By A Long Shot

So today's Crossfit WOD was:

21-18-15-12-9-6-1

135lb Sumo Deadlift High Pulls (SDHP)

Inverted ring hang, lowering yourself as slowly as possible

Wally: Used 95lbs for SDHP and on the 3rd set switch from ring hang/lowering to abmat situps.

Jess: Used 45 lbs for SDHP and same as Wally on ring hang/lowering

This wasn't a timed workout, so we were just supposed to work on form and control. We found out real quick that lowering yourself on rings makes you give very fast.

We also went grocery shopping today so that we can get back on the Zone Diet. We have done the Zone Diet before and saw great results, but got off of it when I had to go to this gay ass seven week school. So, we are back on it and optimistic about the results. We are continually battling with the smoking and need to quit...is this going to be our last pack?...let's hope!

In the Beginning...

So this blog is aptly named 300 Pound Jello Mold, as Jess and I have a combined weight of around 300 pounds...of what seems like jello. The intent of this blog is to have a forum for us to track our fitness and diet and overall health, and to make it easy for us to track our progress and hopefully see results. Whether or not this blog will manifest itself into something else down the road is to be determined, but at the very least it will contain our fitness progress...and hopefully not our lack thereof.