Thursday, February 7, 2008


500M row: 1:38:70 (PR)
(Hey Mike, you don't remember your tenths do you??)

Mike set his 500M row PR last week with 1:38, so I was trying to beat that today. I started out the first 250 meters at a 1:34 pace, but couldn't hold it for the last half. I ended up tying Mike's time, and was spent! That's one of the toughest 1.5 minute workouts you can do! I think the only way I could row any faster than that would be if I was totally fresh, and that isn't likely to happen with McNaughton on the horizon, I have to keep my priorities straight.

200 crunches


CrossFit WOD: "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

that's the actual workout, my scaled down version was:

Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
5 Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
5 Pull-ups

Time: 21:09

No way I can do 123 L pull-ups!! I had enough trouble doing the 30 regular pull-ups. One of my main hurtles with the pull-ups now, especially the kipping pull-ups, is my grip. I lose my grip after the first set of 7, and it's all down hill from there. I was supposed to do this workout on Tuesday, but I skipped it 1.) because I didn't want to wake up at 5 to do it (that's the only time I can get into the gym when it's not too crowded. If I wait until after work I can never get to the equipment I need to do the wod's, without waiting around, which really pisses me off.) and 2.) because I knew it would be hard. So I sucked it up today, got up early and got it done.


Liz said...

wouldn't it be fun if they made a race that is just a one mile loop? it will be in the middle of winter and they can just make people run in circles forEVER. lets make it really in the middle of winter, like when its 5 degrees. just cool enough to make all gatorade and gel freeze. then, a) its good for directionally challenged people much like myself. and b) there is some extra adventure in trying to keep track of miles. my goodness people could run an entire marathon this way. i think we should bring this up with someone....


Anonymous said...

yeah...they should put it in Columbus too.

Josh - I will beat 1:38 just to tick you off. I think the machine at my gym does not record 10ths...also, as I roll through 500m the machine keeps spinning so I just have to visually nail the time when I hit 500m.

I THINK I can do 1:30.

Jack said...

I have been reading your blog lately as I noticed you run ultras and do Crossfit. I did the Joshie workout, scaling it down almost the same as you - 30 lbs. dumbbell, regular pull-ups (as many as possible normal, the rest jumping). I don't know if you subscribe to Crossfit Magazine, but this month they had an article on strengthing your grip.

Josh said...


I think 1:38 is as got as it get for me right now. I'm sure you can get below that, 1:30 would be impressive! I won't challenge you much on the row. But, beat my 1 mile PR our my Marathon PR and you'll have a fight on your hands!


CrossFit and Ultras work so well together, as long as you don't do crossFit then go try and run and Ultra, lol, that one didn't work for me. Joshie is a tough workout! I can't wait for the day when I can do the WOD's as RX'd. that will be a proud day. I should subscribe to the journal. My grip could really use some help. Thanks for checking out my blog, good luck with CrossFit and running!